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Want To Burn More Calories? Stand Up!

October 14, 2011 By Penny Klatell, PhD, RN Leave a Comment

Stand up.

If you can, do it as much as possible.

According to Stand Up (more) & Eat (better), The Cooper Institute’s blog, you burn 33% more calories by standing instead of sitting.

What are you waiting for?

 

 

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Food for Fun and Thought, Manage Your Weight Tagged With: activity, calorie tips, calories, exercise, sitting, stand up, weight management strategies

Is Your Workplace A Food Landmine?

October 11, 2011 By Penny Klatell, PhD, RN Leave a Comment

Your workplace can be a major food landmine when you’re trying to eat well.

We spend a lot of hours at work — whether that means time at the office, at home, in the car, on an airplane, in a hotel, in a retail store, or anywhere else you conduct your business.  The challenges are enormous — especially in the face of ever-present food – a good deal of which is carb and fat loaded – and an environment which can range from fast paced, stressful, and overwhelming to boring or downright exhausting.

Using Food To Cope, Manage, And Procrastinate

All of this can push you into using food as a means of coping, procrastinating, or looking for energy to ward off fatigue.

  • Try to identify what you usually do when you’re stressed, tired, or angry.  If your usual action is to grab a cookie or candy bar try to manage your stress without the reward foods. Instead of turning to a high-calorie, high-fat trigger foods to calm your nerves or as a reward, try some healthy, stress-relieving practices like deep breathing and meditation — and make them your default.
  • Make a deal with yourself to work some activity into your workday.  Instead of using eating as an excuse to take a break, make taking a short walk – even if it’s around your office or to another floor — an essential part of your day. The quick walk will get you out of the immediate environment, let you blow off some steam, and burn an extra calorie or two. If you travel, walk in the airport rather than plopping yourself down in the food court or bar.
  • If you eat out or order take out for any of your meals, scout out the restaurants, delis, salad bars – or even your own workplace lunchroom.  Identify the meal choices that are the best for you and make them your “go-tos” so you’re not caught in the trap of being starving or too busy to care when you order.   Have you ever been so hungry that you throw your best laid plans out the window and end up eating a whole pizza followed by a piece of chocolate cake?
  • If you plan your route to work to intentionally pass your favorite coffee shop with the absolute best blueberry muffins — or find yourself using the rest room on the next floor because you have to walk by the vending machine with peanut M&Ms — think about changing your route.   Don’t taunt yourself with temptation. Do some thinking and planning.  If you’re going to have a snack, plan for it –  know what you’re going to eat and stick to your choice.  Contemplating your choices while standing in front of a bakery display or vending machine filled with candy or salty treats is a sure fire recipe for caving in.  Don’t deny yourself food – just make it good food.
  • It’s always someone’s birthday — or it’s a holiday — or someone has brought in leftovers from their kid’s party  or a recipe that you just have to taste.  By the way, the reason they probably brought in the leftovers is because they don’t want them hanging around their house tempting them.  Have a strategy for the inevitable food fest of leftover cake, pizza, and bagels. Perhaps allow yourself a once or twice a week treat.  Just don’t make the snack room a routine place to visit to scrounge for the leftover cake.
  • Install your own personal policy for bowl dipping —  you know – the dipping into the candy bowl at the receptionist’s desk, the jelly beans on your partner’s desk, the chocolates on the counter. Use whatever reason you have to – maybe think about all of the other hands – and where those hands have been – that are also dipping into the same bowl.
  • If your desk drawer filled with reward food that stares at you every time you open the drawer, aren’t you tempting fate?  See it — eat it.   Need I say more?

 

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Eating on the Job, Eating with Family and Friends, Manage Your Weight, Snacking, Noshing, Tasting, Takeout, Prepared Food, Junk Food Tagged With: activity, calories, comfort food, eating on the job, multi-tasking, reward food, stress, takeout food, vending machine, weight management strategies, workplace eating

Need To Work Off Some Extra Calories?

July 5, 2011 By Penny Klatell, PhD, RN Leave a Comment

According to Health Day TV there are some great outdoor ways to burn off a few of those extra calories you consumed – perhaps the ones left over from an indulgent 4th of July barbecue.

For each hour of activity (caloric burn varies somewhat with your size and effort):

  • Golf, walking with your clubs:  330 calories
  • Leisurely bicycling under 10 miles per hour:  290 calories
  • Bicycling over 10 miles per hour:  590 calories
  • Leisurely walking:  280 calories
  • Jogging at a 12 minute per mile pace:  590 calories
  • Swimming slow freestyle laps:  510 calories
  • Hiking:  370 calories
  • Yard work:  330 calories

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Food for Fun and Thought, Manage Your Weight Tagged With: activity, calories, exercise, food for fun and thought, weight management strategies

Stand Up And Cheer

May 17, 2011 By Penny Klatell, PhD, RN Leave a Comment

That’s Right!  Cheer for how much you will be helping your health by not sitting so much.  Check out these stats and graphics courtesy of Medical Billing and Coding.org.

Sitting is Killing You

Via: Medical Billing And Coding

Filed Under: Food for Fun and Thought, Manage Your Weight Tagged With: activity, cholesterol, exercise, food for fun and thought, heart disease, insulin, obesity, sitting, walking, weight management strategies

A Beautiful Stressbuster

May 6, 2011 By Penny Klatell, PhD, RN Leave a Comment

Stress is a trigger for emotional eating for many people.  Why not hang around with some gorgeous trees showing off their springtime splendor like these in Riverside Park in New York City.

A perfect antidote to those extra trips to the fridge.

Filed Under: Food for Fun and Thought Tagged With: activity, eating triggers, emotional eating, food for fun and thought, stress, triggers

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