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?

The post Want To Burn More Calories? Stand Up! appeared first on Eat Out 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?

The post Is Your Workplace A Food Landmine? appeared first on Eat Out Eat Well.

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 4^th 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

The post Need To Work Off Some Extra Calories? appeared first on Eat Out Eat Well.

Via: Medical Billing And Coding

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A perfect antidote to those extra trips to the fridge.

The post A Beautiful Stressbuster appeared first on Eat Out Eat Well.

Clean eating is about wholesome and natural food – food that isn’t full of chemicals, preservatives, additives and isn’t processed and/or refined.

Clean eating is healthy eating. All of the whole, natural, unprocessed foods in a clean diet are chock full of vitamins, minerals, fiber, and other nutrition that will help you control your weight, blood pressure, blood sugar, and cholesterol, and other markers important for good health.

What To Do

To eat clean, the April 2011 edition of Environmental Nutrition lists seven basic behaviors:

• Eat fresh, uncomplicated, whole food – and choose it in its natural state.

• Eat smaller meals – perhaps three small meals and two snacks each day instead of behemoth portions.

• Eat good carbs  — keep the healthy carbs like veggies, legumes, whole grains, and fruit in your life – and ditch the processed and refined ones like the “whites”  (sugar, flour, rice).

• Incorporate healthy fats like the monounsaturated fat in olive oil and nuts and cut down on the saturated fats found in dairy and animal products and the trans fats in processed baked and fried foods.

• Eat high quality lean protein like fish, chicken, turkey, lean meat, and low or non-fat dairy.

• Make water your beverage of choice.

• Move your body.

By the way, you do need to wash your vegetables – and fruit.  Wash them really well in plenty of plain water.  No need for detergents or fancy vegetable washes.

The post Does Clean Eating Mean Making Sure You Wash Your Veggies? appeared first on Eat Out Eat Well.

There is a heck of a lot of snow outside.  I actually can’t open my kitchen door because of a gigantic snowdrift.  Many hours after the snow has deposited a foot and a half of whiteness (without the drifts), the guy who plows my driveway hasn’t been here yet because his truck broke down.

It also happens to be two days after Christmas.  I served lunch to twenty people on Christmas Day.  I have leftovers – lots of them – and most of them are not, by any stretch of the imagination, of the low calorie variety.

Being stuck inside with many leftovers in the fridge and a post-holiday slump leads to almost continuous nibbling and noshing.  What to do?

What To Do As The Caloric Intake Approaches Stratospheric

You can do lots of things, but some of them are just not happening – like not making any trips to the fridge or just sipping chicken broth!  Sometimes there’s just no choice and you just give in and eat – recognizing that you probably will feel like a slug – a very beefy slug – for several days post food frenzy.

You can counter with some activity. It does a lot for your mood and might use up some of those excess calories. Check out the calories you can burn with these winter activities.  These are for a 150 pound person. If you weigh more you’ll burn more calories, if you weigh less you’ll burn fewer calories.

Calories Burned Per Hour With Some Winter Activities

• Building a Snowman:   285 calories
• Having a Snowball Fight:   319 calories
• Making Snow Angels:   214 calories
• Snowshoeing:  544 calories
• Shoveling snow:   408 calories
• Baking cookies:  170 calories
• Sledding:  476 calories
• Cross country skiing:  612 calories

Bundle up and go have some fun!  The hot chocolate and cookies will taste even better.

The post Snow Angels and Snowballs: Try These To Burn Off Snow Day Food appeared first on Eat Out Eat Well.