Heart and Soul Food

Whew! Yesterday's meals presented plenty of opportunity to practice the lessons I've learned about healthy choices and portion control.

We jump started the day in Monroe, La. at The Coffee Bean, where owner Kim Neck says, "The coffee is probably the worst thing on the menu." Not the best opening statement to six coffee-addicted journalists who haven't seen a decent cup of coffee since we got to north Louisiana.

In case you're not familiar with the diverse coffee culture of the state, here's the short version. In south La., coffee is typically dark-roasted and served steaming hot - sometimes as "au lait," with milk. In north La., coffee is usually a mild roast (translation: watery, as in, you can see the bottom of the cup) and is rarely hot.

Kim does a whopping business, however. Her breakfast menu includes a variety of muffins (none of which are low-fat or multi-grain), cinnamon rolls and beignets (the fried pastries dusted with powdered sugar) and quiches. I did manage to squeeze in a bowl of fresh fruit to go with my coffee - which eventually turned out pretty good after I asked for an extra shot of espresso plus a zap in the microwave.

Her blockbuster items, though, are tomato basil soup, chicken salad (300 pounds a week!) and takeout casseroles.

Thirty miles west, we at lunch at Blue Light Cafe in Ruston, La. Owners David and Eula Wright, married 53 years, treated us like family; while niece Lina Venzant cooked up some of the best "home cooking" I've ever eaten...at least since I was in Monroe at Big Mama's!

Private dinner at Shreveport's ArtSpace was dubbed, "Someone's in the Kitchen with Chef David." Owner of local restaurant Bella Fresca, Chef David says he enjoys blending the Cajun/Creole traditions with the north La./Texas style of cooking.

The result was crawfish fritters, BBQ shrimp over stone-ground grits, couchon de lait (pulled pork) over dirty rice and banana pudding cheesecake. I enjoyed tiny bites of each item. (Thank goodness for the fresh fruit plate in our hotel room!)Yep, that's a piece of braised pork belly in the picture.

In an hour, we're off to Natchitoches (NACK-uh-dish), La. for another round of culinary delights...but not before we eat breakfast at Strawn's, home of the Hungry Man's breakfast. Thank goodness I've already done my cardio this morning in the hotel fitness center!

Plate Up the Right Portion

I'm no math whiz, but I can divide a plate into four sections to plan meals without confusing the issue with details about food groups, points, fat or carb grams, etc.

Here's Dr. Phil's solution:

At each meal, fill one section of the plate with a protein, another section with a starch, and the remaining two sections with vegetables of a vegetable and a fruit. Proportioned in this manner, these foods form the foundation of your daily meals.

I agree that if you're trying to control your intake of a substance, even if that substance is food, you have to get your focus off it, or you'll only be fueling your obsession.

Here's his easy way to measure portion control relative to the size of your hand or a tennis ball:

* A serving of meat, fish or poultry should be about the size of the palm of your hand.

* Fruit and vegetable servings should be about the size of your hand when it is cupped, or about the size of a tennis ball (which equals 1/2 cup). Same for a serving of cottage cheese, rice, pasta, cereal or starchy vegetables.

* Whenever you need a cupful of something like milk or yogurt, a serving the size of a fist or two tennis balls is about the right amount.

* A slice of bread, one small roll, or half a bagel or bun counts as one serving.

* A serving of sandwich cheese is one slice.

* As for fats and oil or nuts and seeds, a reasonable serving is about the size of your thumb (or half your thumb if you have big fingers).

Once you get the hang of it, portion management becomes automatic.

Tips from The Ultimate Weight Solution: The 7 Keys to Weight Loss Freedom
Tuesday Weigh-in:
Since January 15, I've lost 15 pounds and 12-1/2 inches.