Portion Control Your Thanksgiving Feast

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Thanksgiving comes around once a year and is a day we dedicate to tradition, family, and eating!  It can be hard to keep your nutrition goals in focus when surrounded by a feast of calorie-rich options. Thankfully, you don’t have to sacrifice your favorite holiday foods in order to stay healthy and avoid weight gain.  Use the portion size references below and the United States Department of Agriculture’s MyPlate guidelines to enjoy your favorite foods without overindulging, because the only thing that should be stuffed on Thanksgiving is the turkey.

Follow the USDA’s MyPlate Strategy!

How to Measure Serving Sizes of Your Thanksgiving Favorites:

  • Turkey – White meat = 3 oz. cooked or one deck of cards
  • Mashed Potatoes = ½ cup or a Scotch Tape roll
  • Cranberry Sauce – canned =  ½ inch slice; homemade = ½ cup or spool of thread
  • Sweet Potato or Green Bean casserole – ½ cup or an Altoids box
  • Stuffing – ½ cup or a bar of soap
  • Dinner roll – a medium roll or a tennis ball
  • Gravy – 2 tbsp. or a golf ball
  • Cornbread – a combination lock
  • Pumpkin pie – 1/10 of a 9 inch pie plate or a light bulb

 

For more information on portion control ideas, go to www.choosemyplate.gov.

Meghan Rath

Meghan Rath

M.S., CSCS, HFS is a HealthEase Fitness Manager with a Bachelor’s degree in Exercise Science and a Master’s degree in Exercise Physiology from West Chester University. She is also ACSM and NSCA certified.

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Total Body Resistance Exercise: TRX – Get hooked!

Have you seen yellow and black straps hanging around gyms? They look like Cirque-du-Soleil contraptions, but don’t worry – they are not meant for aerial tricks or contortions. The Navy SEALs, who were looking to maintain their strength while on the move, created what is called TRX out of necessity.

 

Short for Total Body Resistance Exercise, TRX leverages gravity and the user’s body weight to complete hundreds of exercises. TRX Suspension Training develops strength, balance, flexibility, and core stability simultaneously. In fact, its mantra is: “Training movements, not muscles.” TRX can be used for pre-habilitation, rehabilitation, and sport-specific training purposes.

 

So, next time you see a TRX hanging around, ask a certified fitness professional to teach you some exercises. After giving it a try, you may be hooked!

 

Click here for three great moves:  TRX EXERCISES

 

Author: Julia Anthony, a HealthEase fitness specialist, is certified in TRX suspension training.

 

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Armand Tecco

Armand Tecco

As president and founder of HealthEase, Armand is dedicated to his corporate clients and helping them achieve their goals for employee wellness. He has a Bachelor of Science degree in Fitness Management from West Chester University and a Master’s degree in Exercise Physiology from Temple University. Armand is also certified through the American College of Sports Medicine and the National Strength & Conditioning Association.

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