Happy Thanksgiving!

Everyone, enjoy your holiday and always remember what you are thankful for!

Gobble gobble!

Jillian
xoxo

Nutritional Content: Basic Thanksgiving Dinner Table

Mashed potato's

Serving size-.5 cup
Calories-142
Fat- 5 g
Cholesterol- 15 mg
Sodium- 316 mg
Carbs- 13 g
Protein- 2 g

Gravy

Serving Size- 1 cup, 16 Tbsp
Calories- 122
Fat- 5 g
Cholesterol- 5 mg
Sodium- 1376
Carbs- 12 g
Protein- 6 g

Stuffing
Serving size-.25 cup

Calories-89
Fat- 4 g
Cholesterol- 0 mg
Sodium- 272 mg
Carbs- 11 g
Protein- 2 g

Turkey Breast
Serving size-1 piece, 2.3oz
Calories-68
Fat- 1 g
Cholesterol- 28 mg
Sodium- 660 mg
Carbs- 3 g
Protein- 11 g


Turkey Leg
Serving size-1 piece, 5.5oz

Calories-323
Fat- 15 g
Cholesterol- 0 mg
Sodium- 0 mg
Carbs- 0 g
Protein- 43 g

Pumpkin Pie Recipe

Looking to bake a pumpkin pie from scratch? Below is a link to Cooking Light's pumpkin pie recipe. Top it off with fat free cool whip for a delicious Thanksgiving treat!

Pumpkin Pie Recipe


 

H2o Oh No!

Are you guzzling down bottles after bottles of water each day? You may be drinking too much water, or even too less. Check out this article from Health.com about how much water you really need to consume:

How Much Water Do You Really Need?

Burn Calories While on the Road

Do you feel as if you spend the majority of your day in your car?  Believe it or not but you are actually burning calories!  Here is the breakdown:

Riding in a car

15 minutes- 13 calories burned

30 minutes- 27 calories burned

45 minutes- 40 calories burned

60 minutes- 54 calories burned

90 minutes- 80 calories burned

120 minutes- 107 calories burned

Driving a car

15 minutes- 27 calories burned

30 minutes- 54 calories burned

45 minutes- 80 calories burned

60 minutes- 107 calories burned

90 minutes- 161 calories burned

120 minutes- 214 calories burned

Quickly Burn More Calories

Are you press for time but, still want to have an effective workout at the gym or on your cardio machine?  Here is how you can burn more calories in less time:

1. Increase the intensity on the cardio machines by increasing the incline and resistance.
2. Speed up your workout, increase the speed on a treadmill.
3. Jog your way over to the weight room and cardio area instead of walking
*if you are required to go to a second floor jog up and down the stairs
4. Do some ab workouts in between sets during your circuit training

A Safe Pill to Prevent Flu: Vitamin D

Flu Season is still in the air. The magic pill may or may not be sitting in your medicine cabinet, but it is definitely on shelves in your local grocery store. Find out what pill will help you fight off the flu:

A Safe Pill to Prevent Flu

Wii Sports and Wii Fit Increase Adults' Energy Expenditure

Sciencedaily.com recognizes a study done by Nintendo on how much energy was used during each activity on Wii Sports and Wii Fit.  This is what they have to say:

ScienceDaily (2009-11-16) -- One-third of Wii sport and Wii fit activities provide energy expenditures equal to moderate-intensity exercise. Active video games may help prevent or improve obesity and lifestyle-related diseases, researchers said. The study was funded by Nintendo.

Science Daily Wii Sports and Wii Fit Article

Poll Result: What is Your Main Craving?

Can shoes really tone your butt? part 2

Also, did you hear about the new Reebok Easy tone sneaker? 

Here is the commercial.  What do you think?

Can shoes really tone your butt?

The new popular flip flop that claims to tone and tighten your butt caught my attention. I'm interested in purchasing FitFlops, so I've done some research to see if they are actually worth the 60 bucks or if I should just do some more lunges. I found this article from Glamour.com, check it out:

Vitamin G Health & Fitness: glamour.com

I'll be sure to make my purchase in the spring and put them to the test.

Calories Burned Running

Average Pace 8.0 mph:
15 minutes- 107 calories burned
30 minutes- 214 calories burned
45 minutes- 321 calories burned
60 minutes- 428 calories burned

Running Upstairs 15-9.0 mph:
15 minutes- 201 calories burned
30 minutes- 401 calories burned
45 minutes- 602 calories burned
60 minutes- 803  calories burned

*Information is provided by figwee.com 

Quick Calorie Roaster in 20 Minutes

Do you remember, "Texico, texico, over the hills to Mexico, where they do the splits, splits, splits..." or how about, "A my name is Alice, my husband's name is Al, we live in Alabama, and we bring back apples.  B my name is Betty, my husband's name is Ben, we live in Bermuda and we bring back bugs...?" 


If these ring a bell than you should know what I'm talking about.  It is jumping rope rhymes!  Jumping rope isn't a recess activity anymore, it is actually a calorie burning workout; if done correctly.  


Step 1: Grab your jump rope
Step 2: Find an area with a high ceiling
Step 3: Make sure you wear sneakers to prevent calf and ankle injuries
Step 4: Get jumping!
*to all those women who will be trying this, be sure to wear a sports bra to prevent discomfort.

Here is the breakdown

Targets: all over body
Minutes: 20
Calories Burned: 160

Today's Fitness Tip

Cool downs prevent dizziness, fainting and muscle pain.  A cool down routine should last for 5-10 minutes and your heart rate should be 100 or lower bpm.

Strength Train to Burn Calories

Cardio workouts are not the only way to burn calories,  no need to go longer and faster on the elliptical or increase the incline on the tredmill.  It is time to switch gears and hit up the weight room.  By practicing both cardio and strength training your workout will be more successful and you will have a more toned body to show for it. 

This is why strength training works: Lean muscle mass is how calories in your body is burned.  The more muscles mass you have, the more calories will be burned in a day.


Aim for a strength training workout three days a work and keep up with the cardio exercises.  Dumbbells, weight machines and resistance bands are the main equipment used.

Think of it as a two in one deal, you can't do one without the other.  So next time your in the gym pump that iron!

The 30 Worst Fast-Food Restaurant Choices

Restaurants are an easy way out to get delicious, freshly cooked meals. However, more than half of the dishes on the menu will lead you to pack on unwanted pounds. Fitness magazine helps us figure out which foods to avoid, phrases to look out for and tips on how to have an enjoyable restaurant experience all around.


The 30 Worst Fast-Food Restaurant Choices

All Over Body Exercise

Plank is an exercise that will strengthen your body all over.  There are many different forms, mix it up each time.  

Targets: all abdominal, upper and lower body
Duration: 6 minutes
Calories burned: 20

The Breakdown: a. rest your forearms flat on the mat, extend both feet out, look straight down and hold.  b. extend your arms placing your arms underneath your shoulders. repeat.

Do 3 sets for 60 seconds each

* for a modified approach rest your knees on the mat

Reminder: Make sure your arms are underneath your shoulders and back and butt are flat.

3 Ways to Think Yourself Thinner Right Now!: SELF.com

Self.com always supplies their readers with tips, advice and vital information. Check out their article about how you can think yourself thinner!

3 Ways to Think Yourself Thinner Right Now!: SELF.com

Burn Those Love Handles

Do you pinch at your love handles wishing they will just simply go away?  Pinch no more! Try this bicycle ab exercise three to four times and your obliques a.k.a love handles will begin to disappear.

Calories burned: 40
Time spent: 5 minutes

Targets: side abs (internal and external obliques)

The Breakdown:  
a. lie on your back, extend both legs.  Keep head supported by your hands.  Bring left knee to your chest, twist your right elbow to your knee. Keep your right leg extended above the ground.  Hold for two seconds and switch.
b.  Speed it up, twist right elbow to left knee and switch left elbow to right knee.

Do 3 sets of 8 to 15 reps.
Reminder: Keep the inactive leg fully extended and back tight against the mat.

Practice Safe Strength

In order to obtain the fitness results to its fullest it is important to have proper form.  Here are seven strength training tips that will help you overall during your exercise:

1. When doing lunges and squats always keep your knees aligned with your feet.
2. Be sure to keep your legs hip width apart at all times.
3. Never lock your elbows or knees.
4. When doing back exercises make sure not to twist or bend excessively.
5. As you work your upper body hold the barbell or dumbbells shoulder width a part.
6. Always keep your neck up and back straight.
7. Remember to breathe between each rep.