Ever wonder how many calories you’re burning doing your favorite summer activities? This infographic helps break down exactly how many calories you’re burning doing things like going for a hike, throwing a frisbee, or playing catch.
We’ve all heard that sex is like a workout. Some say it is the same as running as far as burning calories goes. But is there any truth to it? Learn the truth about sex as exercise. Continue reading
Chris Freytag is a nationally recognized health and wellness expert, ACE health coach, personal trainer, author, speaker and a Bulugan just like you!
Don’t get too stuffed on stuffing this Thanksgiving!
Turkey Day is upon us Bulugans! Did ya know the average American consumes around 4,500 calories on Thanksgiving? Now that’s a feast! However to rid all those calories you’d have to run for almost 5 hours or walk over 40 miles, so to spare you sore muscles after burning those Thanksgiving cals, we put together a guide to help you build the perfect Thanksgiving day plate!
Stick to these sizes when choosing your Thanksgiving goods:
Turkey: size of 1 deck of cards (3 oz.) – 132 calories
Salad: size of a baseball – 100-150 calories (depending on the dressing)
Veggies: get a handful of veggies, you can never have too many! :) – calories vary
Mashed Potatoes: size of a tennis ball cut in half (1/2 cup) – 145 calories
Gravy: size of golf ball – 30-50 calories
Stuffing: standard size of a scoop of ice cream (1/2 cup) – 180 calories
Cranberry Sauce: golfball size – 105 calories
Butter: the size of one single dice – about 36 calories
Cornbread: size of 1 personal bar of soap – 175 calories
Pie: size of a light bulb (pumpkin pie – 323 calories, apple pie – 300, pecan pie – 456)
Thanksgiving Tips and Tricks:
Use a smaller plate
Grabbing a smaller place will help ensure that you don’t grab too much food, plus it’ll look like you have a ton of food so your brain won’t trick ya into wanting more food.
Go crazy on fruits, veggies, and beans
Aim to make fruits, veggies, beans, and whole grains into the biggest part of your meal!
Guzzle that water
Drink a glass of water before you attack your Thanksgiving meal! It’ll help feel ya up so you don’t over-eat.
You know all of those random words and numbers in that square box somewhere on your packet of food? Those numbers and words are extremely important to your health! Knowing how to read a nutrition label can help you make better decisions. Here’s the basics on how to read a nutrition label.
The entire food label is based on one thing, and that’s the serving size. Note the size of a single serving and how many servings are in the package.
Check the serving size and see how many calories you’re really consuming. Also, check the percent of Daily Value. The Daily Value is based on a 2,000 calorie diet, however your daily calorie budget may be different, calculate it here. According to the American Heart Association, forty calories per serving are considered “low,” 100 calories is considered “moderate,” and 400 calories is beyond “high,”but this varies whether it’s a snack or meal.
Calories from Fat
Fat calories are calories of fat origin. Basically, fats are used as body fuel to produce warmth!
Fat (Total Fat, Saturated Fat, Trans Fat)
You shouldn’t obsess about the “total fat,” just because we have found that there are actually “good fats” that we need in our diet, like monounsaturated and polyunsaturated fats (one example is fatty fish). Steer clear of saturated fats, which can raise blood and cholesterol and trans fats which are especially dangerous because they can raise your LDL (bad) and lower your HDL (good).
The American Heart Association says to limit your total fatto no more than 56-78 grams a day including no more than 16 grams of saturated fat, and less than two grams of trans fat (for a 2000 calorie diet).
Cholesterol only occurs in animal products, and don’t let the word scare you because saturated fat is tied more to your body’s cholesterol levels more than cholesterol itself. However, you should still keep your cholesterol in take as low as possible. The American Heart Association recommends less than 300 mg.
The average sodium intake among Americans in 3,436 mg a day, according to CDC, more than 1,000 mg above the recommended upper limit of 2,300 mg for the general population. Too much sodium can increase the risk for heart disease or stroke. With that said, high sodium is something you’ll want to keep an eye out for!
Aim for less than 5% of your daily value, and depending on your age, your intake should vary. The site by Dr.Tytus can be helpful in deciding an amount that’s right for you: Click Here
Carbs sometimes get a bad rap, but carbs are actually a very important nutrient and a key source of your body’s energy! However you want to understand the difference between complex carbs, which include whole grains, fruits, or vegetables opposed to refined carbs found in processed foods. Carb counting is important for people who have special dietary needs such as diabetes.
Fiber is important for maintaining bowel health, reducing blood cholesterol. and assisting in weight loss! You’ll want to aim for 20% or more of your daily value of fiber.
These simple carbohydrates include glucose, dextrose, fructose, and galactose, all of which provide little nutritional value. No recommendations have even been made as far as daily value goes by the FDA. But the American Heart Association recommends keeping added sugar consumption to 6 teaspoons a day for women and 9 teaspoons for men. (apx. 36g for women & 54g for men)
According to the CDC, about 35% of your daily calories should come from protein – that’s about 46 grams for adult women and 56 grams for adult men.
This list includes the vitamins and minerals found in food naturally, along with any added to it, as well as the percentage of daily value for each.
Shoot for 20% or more of your daily value in Vitamin A, Vitamin C, Calcium, or iron. This means they’re a good source of the nutrient! Some labels will also mention B Vitamins, such as riboflavin and thiamin.
More information and nutrition label details:
A calorie is a calorie, right? Wrong. Despite what you’ve been told in the past, a calorie isn’t that simple.
The dictionary definition of a calorie is a unit of heat energy to help fuel our body. But calories are not equal in the amount of vitamins, minerals, essential fatty acids, and other nutrients they provide. Think of a carrot versus carrot cake. Even if the two options contain the same amount of calories you’re getting more health benefits out of the actual carrot.
Look at it this way, eating 300 calories worth of protein will keep you feeling full much longer than 300 calories of carbohydrates, because carbohydrates don’t make you feel full very long. Another way to look at it is from a diabetic’s perspective. A diabetic will understand that 300 calories of starch and sugar will do something totally different to their blood than 300 calories of veggies will do to it.
According to Jonathan Bailor, “When we eat, food enters our stomach as protein, carbohydrate or fat, and leaves our stomach as amino acids, glucose or fatty acids, respectively. It takes our body five to ten times more energy to turn protein into amino acids than it takes to turn carbohydrate and fat into glucose and fatty acids.” Calories are very different when it comes to the way your body is storing them.
Understanding what a calorie really is can help you manage and balance your diet to help you achieve weight management goals. Bottom line, if you like to keep tabs on your daily calories, know the difference between what is supplying your body with essential nutrients.
- Omega-3 & Omega-6 Fats
- Carbohydrates (whole-grain breads, brown rice, peas, carrots, etc.)
- Protein (poultry, beans, milk, and low-fat cheese)
- Monounsaturated Fats (certain foods and oils)
- Polyunsaturated Fats (mostly plant based foods and oils)
- Fried Foods
- Trans-Fatty Acids
- Bakery Items
- Saturated Fats
- Trans Fats (most processed foods from animals)
Our Body Creates:
What This Means:
– Takes 5-10x more energy to burn calories
– Keeps us fuller longer
|Carbs||Glucose|| – Easy to burn calories
– It doesn’t keep you feeling full as long
|Fat||Fatty Acids|| – Most concentrated source of energy
– If not used, they are stored in our bodies as fat cells