thanksgiving portions....

The average American gobbles down more than 4,500 calories on Turkey Day, but that number can be easily slashed — starting with some basic portion control. But what’s 4 ounces, 78 grams, or a ¼ cup exactly? Follow this serving size guide for a smarter (but still enjoyable!) holiday meal — minus the elastic-waisted pants.

Turkey

Serving Size Equivalent: Deck of CardsTwelve-pound turkey for two? Turns out that big bird could (and should!) feed more than just a Kate Plus Eight-size family. Opt instead for a 4-ounce portion of the lean meat, which can pack up to 32 grams of protein (more than half of what’s recommended daily). More active than most? Go ahead and carve up some seconds, just opt for skinless meat to keep it nice n’ lean.

Cranberry Sauce

Serving Size Equivalent: Spool of ThreadCall it a side, a sauce, or the most magical condiment around, this is one Thanksgiving staple that’s hard to pass up. And though a single ½ cup serving offers a healthy dose of vitamin C and antioxidants, it can also pack a whopping 52 grams of sugar, or 18 percent of the recommended daily value (and the pies aren’t even out yet!). Opt for recipes with no sugar added to keep those empty calories to a minimum.

Dinner Roll

Serving Size Equivalent: Tennis BallOh, warm n’ crusty bread basket, how we love you so. But chances are those orbit-sized rolls havemore carbs than they’re worth (plus who can resist a little butter, too?). If there’s a choice of breads on the table, opt for whole wheat for a heftier dose of B vitamins and fiber to stay fuller longer. And stick to no more than a tennis ball-sized roll (unless being rolled outta there is an option).

Brussels Sprouts

Serving Size Equivalent: Four Lego MenWhat’s half a cup of Brussels sprouts exactly? Four Lego, of course! The pay-off: a mega-dose ofvitamins A, C, and K, not to mention B6, folate, potassium, manganese, and heart-healthy dietary fiber. Just watch out for recipes that sneak in cheese, butter, or lots of oil.

Gravy

Serving Size Equivalent: Golf BallHoppin’ on the gravy train is tempting — especially on Turkey Day. But it’s no secret the stuff can beheavy on the sodium, and often high in fat. So if the turkey or mashed potatoes need a little lovin’, limit that serving size to a quarter cup, or about the size of a golf ball.

Stuffing

Serving Size Equivalent: Bar of SoapThe name pretty much says it all with this carb-heavy dish. While there are plenty of stuffing recipes low in fat and cholesterol, 20 grams of carbs for every 28-gram serving is nothing to be thankful for. Oh right, it’s delicious, though… For a more guilt-free version of the good stuff, try opting for a whole wheat version packed with healthy seasonal veggies instead.

Corn Bread

Serving Size Equivalent: Combination LockThis scrumptious southern comfort food may be making its way to a Thanksgiving table near you. Problem is: just one 50-gram piece packs a quarter of the sodium needed in a day, plus a hefty dose of fat and carbs. Can’t do without the crumbly corn dish? Go with an enriched batch for an extra boost of B vitamins and iron.

Sweet Potato Casserole

Serving Size Equivalent: Altoids BoxVitamin A, calcium, and iron in every batch? Not so fast. This Thanksgiving favorite can also rack up a surprising amount of sugar, sodium, and fat. And if there are marshmallows toasted on top, best to think of this as dessert, not dinner. For a healthier alternative, try this.

Mashed Potatoes

Serving Size Equivalent: Scotch TapeSmashed, mashed, or whipped, these starchy veggies make the classic American side dish. But limit that scoop to just a half-cup to avoid fat, carb, and sodium overload (not to mention that inevitable food coma). As a general guideline, the USDA recommends just three cups of starchy vegetables per week. Total.

Pumpkin Pie

Serving Size Equivalent: Light BulbNo Thanksgiving’s complete without some silky-smooth pumpkin pie. But that portion shouldn’t cover the whole plate. Opting for just a light bulb-sized slice is a brighter idea, with about 50% of the daily vitamin A recommended daily, plus some vitamin K, calcium, and iron to boot. The downside: a slice this small still racks up about 160 calories, 13 grams of sugar, and 7 grams of fat. For a healthier treat, try whipping up this Pumpkin Chia Seed Pudding.

Is there a place for portion control at your Thanksgiving table? Tell us your game day strategy in the comments below, or tweet Jordan directly at @jshakeshaft. 

**found at http://greatist.com/health/serving-size-thanksgiving-portion-guide/

workout video......

This work out video is crazy!! It is truly one of the toughest "BARRE" style workouts I have ever done. If you have the willpower to make yourself do it, then go to amazon instant videos and rent it now! (click link it will take you there)   I swear best 1.99 I ever spent, plus when you rent it you get it for a week.  I couldn't make it to my gym today, so I thought I would rent something online...... half annoyed that I wouldn't have a great workout today, well I was WRONG!!!  It kicked my butt.  

BEST rental ever- TRULY.  

**Maybe do it with a friend so that you can push each other through it.

Low Impact Series: TurboBarre 

5.0 out of 5 stars  See all reviews (3 customer reviews)

This results-oriented low-impact workout focuses on strength, flexibility, and high-energy fun. Cathe Friedrich's TurboBarre is the ultimate long and lean total-body strengthening workout and uses many of the same methods that professional dancers use in training, incorporating elements of Pilates, yoga, ballet, and some light cardio benefits for an excellent ...

• Directed by: Unavailable
• Runtime: 1 hour 18 minutes
• Studio: Cathe Dot Com

calorie breakdown......

Calorie burning exercises are all around us and we need to look at the best way to use our time to burn the calories from the food that we eat.For an individual who is overweight, exercising to lose that weight is one of the most rewarding activities you will ever embark upon.  However, there are literally thousands of activities you can do to burn calories. Don’t think that it is just your workout that is burning calories as there are many calorie burning exercisesand activities.

What Calorie Burning Exercises do You Choose?

Calorie burning exercises with Stationary Bike

It can be intimidating, to say the least, wondering where to start with such a varied array of exercises.  There are certain activities, though, that can take calorie burning to a whole different level. Listed below are the top X ways to burn calories (note: number of calories burned per activity assume a body weight of 150 pounds and exercise time of 30 minutes).

These activities can be split up into three general groups: Gym activities, training and sports activities, and daily life activities.

The top gym activities for burning calories

• Vigorously riding a stationary bicycle — 358 calories
• Step aerobics using a ten to twelve inch step — 341 calories
• Stairstep machine without using the hand rails — 307 calories
• Vigorously using a stationary rowing machine — 289 calories
• Step aerobics using a six to eight inch step — 289 calories
• General vigorous calisthenics — 273 calories
• Using an elliptical trainer — 245 calories

The top training and sports activities for burning calories

• Running at ten mph — 545 calories
• Bicycle lane at twenty miles an hour — 545 calories
• Rollerblading — 426 calories
• Bicycling at sixteen to nineteen miles an hour — 409 calories
• Running at seven miles an hour — 392 calories
• Bicycling at fifteen miles an hour — 341 calories
• Vigorously swimming laps — 341 calories
• Practicing Martial Arts — 341 calories
• Running at five miles an hours — 307 calories
• Playing competetive football — 307 calories
• BMX or mountain biking — 290 calories
• Vigorously downhill skiing — 282 calories

The top daily life activities for burning calories

• Moving household furniture — 205 calories
• Shoveling snow — 205 calories
• Mowing lawn with a push mower — 187 calories
• Digging dirt — 170 calories
• Hanging storm windows — 170 calories
• Caulking windows — 153 calories
• Playing moderately active child games — 136 calories
• Bathing your dog — 119 calories
• Vacuuming — 119 calories
• Washing your car — 102 calories
• Reading a book — 34 calories
• Sleeping — 31 calories

As you can see, there are a number of activities which can be employed to lose weight.  The most effective exercises may not be a surprise to you — running, bicycling, and step aerobics are at the top.  But you may have been surprised to read that you can burn 136 calories just by playing with the child for a half hour.  By using this list you will be able to custom tailor your workout routine to your exact needs.     http://www.fitnesstipsforlife.com/calorie-burning-exercises.html

two ingredient pancakes.....

My friend Leeze, sent me these pancakes and I had to pass them on! They are SO easy and good. They are kind of like my protein pancakes but a few less steps :)

ENJOY

  The Skinny, Skinny Pancake

 { Serves 2-3 }

 1 mashed, super ripe banana

2 eggs

MISTO the pan

My additions:  a bit of vanilla, & a dash of cinnamon.

Optional: all-natural maple syrup + berries

+ Directions: mash your banana with a fork. In another bowl whisk eggs. Mix eggs & banana together. Add my additions. Put your choice of oil on a pan [ low-medium heat ]. Add a silver dollar-sized amount to the pan. Let the cake set for 30 seconds [ or when the center bubbles ] & flip it! Enjoy with berries & a bit of syrup. Option: if you’re pressed for time use a blender to mix your ingredients.

-other additions 2 tablespoons of ground flaxseed ( [ this really, really holds the mixture together ], chia seeds, protein powder, sliced nuts

**found on www.theskinnyconfidential.com