Move Your Body

Knowing the correct portion sizes is the easiest way to help lose those extra pounds. Ever wonder how the heck you’re supposed to know what a serving size really is???

The picture listed below will been very helpful while cooking or even when grabbing a snack on the go.  The picture may be difficult to read – try clicking it and that should help.

Portion size guide

Deck of cards – 3 oz cooked chicken or meat (4 oz raw)

Tennis ball – 1 cup cooked rice, pasta or ice cream

4 dice/1 domino – 1 oz cheese

Baseball – medium piece of fruit

One die – 1 tsp butter or margarine

Computer mouse – 1 small baked potato

Average woman’s fist – 1 cup

Golf ball – 2 tablespoons peanut butter, jam, salad dressing

A packet of dental floss – 1 oz chocolate (good luck!)

I put together this workout playlist before recently running the “Wacky Snacky 5K” here in Chicago. I consider it a success because I didn’t want to flip songs at any point while running the race. A helpful tip: don’t listen to your workout playlist until you start the race. That way, the songs and order will be new to you and keep you interested while you’re running or working out. Good music can be the key to keeping you motivated while exercising. Here is a good mix of songs to keep your body moving:

Rodeo Clowns, Jack Johnson (a good warm-up)

Girlfriend, Avril Lavigne

15 Step, Radiohead

I Don’t Wanna be in Love, Good Charlotte

Single Ladies (Put a Ring On It), Beyoncé

Fences, Paramore

Paranoid Android, Radiohead

I Write Sins Not Tragedies, Panic! At the Disco

Disturbia, Rihanna

Honey, Moby

Mercy, Duffy

Wind It Up, Gwen Stefani

Dance, Dance, Fall Out Boy

Rehab, Rihanna (good cool-down)

So I didn’t get through all of these songs while running the 5K, but this will give you a good workout playlist regardless if you are running a race or just working out for an hour or so. Leave your favorite workout songs in the comments! We’d love some new ideas!