Yeah! Shopping

Alright shopping, but really when your trainer says we're going to go shopping... be suspicious. So I got the times mixed up, and was walking out the door from shopping for dinner, when I saw everyone standing in the door to go in... run hide, don't let them see the cupcakes (they were for a birthday party really!) They were kind enough to wait for me. 

It's funny how what labels say on "healthy stuff" it seems that fresh is the absolute way to go... and serving sizes are relative you each of us examples:

fish a serving is the size of your hand from fingertips-wrist

chicken serving size is size of your palm

Fruit size of your fist, basically if you can't see it behind your fist then it is good size

red meats/shark back of hand from knuckles to wrist 

Here is another interesting fact...  mayo with olive oil is nearly half the fat & calories... 

that Micah fella is pretty darn smart...