Yum! Yum! I Love to Eat!

Barbara Day, M.S., R.D., C.N.

 

Now that you are through the holidays and ready to follow through on those New Year’s resolutions to lose weight, you need to balance what you eat with your caloric expenditure so the pounds don’t add up to that ring-around-your waist. Adding an effective exercise program to those resolutions needs to be part of the plan.

 

Be Wise and Exercise for the Health of It

Becoming more active by exercising regularly will help ensure saddle bags don’t become a problem, but the big pay-off is the positive effect that exercise has on your head-to-toe health.  In fact, “being physically active is the stimulus that gets most organs in the body to work their best,” says exercise expert from Tufts University, Miriam Nelson, Ph.D. author of “Strong Women, Strong Bones.”  “If you’re not active, it affects all body systems, literally down to the cellular level, where your ability to transfer oxygen from the bloodstream to cells is diminished and the number of power-producing mitochondria in your cells is less.”   The good news is that it’s never too late to start moving.

 

Top Ten Reasons Why You Should Exercise

  1. Helps prevent diabetes
  2. Helps Prevent cancer
  3. Helps to strengthen your brain
  4. Makes your heart strong
  5. Is effective for stroke prevention
  6. Maintains healthy muscles
  7. Promotes healthy bones
  8. Maintains mental health
  9. Keeps weight in balance
  10. Strengthens the immune system

 

Calories in Calories Out

Depending on where you are in your back-into-shape plan, calories do count.  But if you decide to eat snacks, desserts and pizza or partake in alcoholic beverages, then you need to pay the price by running or walking, either inside on a treadmill or outside, doing yoga, rowing, cycling or even dancing. For example:

 

One Chocolate Chunk Chewy Bar or an ounce of fat-free pretzels is 110 calories.

Activity                                   110 calorie burn/130#             110 calorie burn/170#

Running 11 min/mile               12 minutes                               10 minutes

Walking, treadmill 3 mph       25 minutes                               19 minutes

Yoga                                               30 minutes                               22 minutes

Moderate rowing                       15 minutes                               11 minutes

Ballroom dancing                      37 minutes                               28 minutes

Cycling 9.4 mph                         19 minutes                               14 minutes

 

Cheesecake 1/6 pie is 257 calories.

Activity                                   257 calorie burn/130#             257 calorie burn/170#

Running 11 min/mile               32 minutes                               24 minutes

Walking, treadmill 3 mph       58 minutes                               45 minutes

Yoga                                               69 minutes                               53 minutes

Moderate rowing                      36 minutes                               28 minutes

Ballroom dancing                    86 minutes                               65 minutes

Cycling 9.4 mph                       44 minutes                               33 minutes

 

1 slice of Beef Pan Pizza from Pizza Hut® (large 14” pizza) is 290 calories.

Activity                                   290 calorie burn/130#             290 calorie burn/170#

Running 11 min/mile               36 minutes                               51 minutes

Walking, treadmill 3 mph       66 minutes                               50 minutes

Yoga                                                78 minutes                               60 minutes

Moderate rowing                      41 minutes                               31 minutes

Ballroom dancing                    97 minutes                               74 minutes

Cycling 9.4 mph                      50 minutes                               38 minutes

 

One 12-ounce beer is 147 calories.

Activity                                   147 calorie burn/130#             147 calorie burn/170#

Running 11 min/mile               17 minutes                               14 minutes

Walking, treadmill 3 mph       33 minutes                               26 minutes

Yoga                                               39 minutes                               30 minutes

Moderate rowing                      21 minutes                               15 minutes

Ballroom dancing                    49 minutes                               37 minutes

Cycling 9.4 mph                      25 minutes                               19 minutes

 

The Take-Home Message on Physical Activity

•  To lower your risk of heart disease, diabetes and cancer, you need at least 30 minutes of moderate-intensity aerobic exercise like fast walking, cycling or running/jogging each day.

•  To lose weight and keep it off, you need 60 to 90 minutes a day of moderate-intensity aerobic exercise.

•  To stay on track, keep a food and activity diary.

•  Find a training group or training buddy to help keep you engaged in your active lifestyle.

 

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHEALTHWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 12 grandchildren.    

 

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