How much exercise does it take to burn off Thanksgiving Foods?

To put this in perspective it is very easy to eat upwards of 4,500 calories if you really go crazy and pay no attention to portion size, how many portions you are eating, and what you are eating.      Given that the average person burns somewhere around 2,000 calories per day it means that you would have to fast for more than two days to get rid of this entire holiday binge!

On the other hand, let’s take a look at a more restrained (yet enjoyable) Thanksgiving Meal by looking at everything you would eat, how many calories each item contains, and how long it would take to burn off with specific exercises.

3 pigs in a blanket – 150 calories – 15 minutes – walking at a moderate speed for 15 – 20 minutes

1oz brie cheese – 95 calories – Ice skating continuously for 12 minutes

4oz Sweet Potato – 187 calories – 45 minutes of weight lifting

½ cup Green Bean Casserole – 227 calories – 18 minutes of jumping rope

1 glass of wine – 125 calories – 10 minutes of burpees

¼ cup cranberry sauce – 102 calories – 20 minutes of cycling outside

3.5 oz white meat turkey with skin – 177 calories – 20 minutes of touch football

½ cup gravy – 25 calories – 3 minutes of jumping jacks

½ cup stuffing – 195 calories – 25 minutes of swimming

1 cup mashed potatoes – 237 calories – 1 hour of canoeing

3 by 3 inch square cornbread – 198 calories – 25 minutes of stair climbing

Green Bean Casserole – 227 calories – 30 minutes of walking at a moderate pace

Pecan Pie Slive (1/8 of pie) = 500 calories – 1 hour of ice skating

How to Enjoy Alcoholic Beverages Without Getting Fat During the Holidays!

The holidays are a time of celebration, and assuming you do NOT have a problem with alcohol and can drink responsibly, it is okay to imbibe!    The key to not getting fat from alcohol is to understand the calorie and carb content of alcoholic beverages and plan your intake ahead of time in terms of exactly what you chose to drink and how much you have.   

All alcoholic beverages tend to drive insulin production so they are big no, no for diabetics and other people taking certain medications.   ALWAYS check for drug and alcohol interactions before drinking any alcoholic beverage.

It is also important to understand that in addition to the alcohol content itself alcoholic beverages are often full of sugar which further drives insulin and fat production.    The good news is that there ARE alcoholic beverages that are much lower in sugar/carb and calories.

Champagne

One of the best deals for a low carb holiday beverage is champagne!   Champagnes have the lowest carb and calorie content of any wine so are a great choice – particularly dryer champagnes.   A 4-ounce serving contains just 1.6 grams of carb and only 84 calories making Champagne the best choice for holiday cheer!

Common White Wines

After Champagnes the next best choice is white wines (NOT including ANY dessert wines!)

Per 5 Ounce Serving Size:

Chardonnay -   120 calories and 3.43 grams of carb

Sauvignon Blanc – 120 calories and 3 grams of carb

Reisling – 120 calories and 5.54 grams of carb

Pinot Grigio – 122 calories and 3 grams of carb

Common Red Wines

Merlot – 118 calories and   grams of carb

Cabernet Sauvignon – 130 calories and 3.82 grams of carb

Burgundy – 122 calories and 5.46 grams of carb

Pinot Noir – 116 calories and 4 grams of carb

Shiraz – 116 calories and 3.79 grams of carb

Low Carb Beers

Bud Select 55 – 55 calories with only 1.9 grams of carb

Miller64 – 64 calories with 2.4 grams of carb

Michelob Ultra – 95 calories with 2.62 grams of carb

Becks Premier Light – 64 Calories with 3.2 grams of carb

Miller Light – 96 calories with 3.2 grams of carb

Amstel Light – 95 calories with 5 grams of carb

Coors Light – 102 calories with 5 grams of carb

Bud Light – 110 calories with 6.6 grams of carb

Mixed Drinks

Liquor such as gin, vodka, scotch and rum, but are full of calories and to some extent act as a “super” carb driving insulin and hunger.    That being said they do not contain any carb whatsoever so as long as you mix them with no sugar/calorie mixers you can keep your carb and calorie intake somewhat under control.

One of the best choices is Vodka and Soda Water with Lime or Lemon coming in with zero carbs and about 100 calories!   Other examples are whiskey and diet coke, Seagrams 7 and Diet 7-up, Rum and diet cola, or Spiced Rum and Diet Ginger Ale.

What to avoid!

Watch those mixers when it comes to mixed drinks – most standard mixers such as all sodas, fruit juices, and tonic are full of sugar unless you use the diet versions.      All your Caribbean and Tropical drinks such as Pina Coladas, Daquireis, Mai Tai’s, and Margaritas, etc are chock full of sugar and calories.

Set a Budget for Your Intake!

Set a budget on your intake of alcoholic beverages and actually keep track as you drink them making a point of knowing how much you have had each hour.     Remember each beer, glass of wine, and mixed drink takes one hour to process for the average male (and longer for females) so anything above 1 per hour is getting you inebriated at some level.   

In addition to budgeting your intake drink a glass of non-alcoholic, no calorie beverage such as water or club soda for each drink/beer/glass of wine you have to slow yourself down and stay hydrated.

If you want to catch a buzz drink your limit and switch to all non-alcoholic beverages for 2 – 4 hours before driving.     

Even better – get a designated driver or use Uber or Lyft for travel to and from Holiday Parties!

How to Eat Healthy While Travelling Over the Holidays

‘Tis the season again – we are entering that infamous Thanksgiving through New Years stretch where the average American will gain 8 – 12lbs!    One of the main reasons for this is that we get out of our normal routines for both exercise and diet.     It is even more challenging if you are travelling during this season because you are out of your home and have less control over your exercise and eating habits.

However, where there is a will there is a way.      Here are some key tips to prevent weight gain during travel:

1.      Plan your meals and your exercise.    This is probably the most important tip because with a little planning you CAN eat healthy and get in your exercise.

2.    Start by looking at your travel schedule and planning your meals during travel.     We all know how lousy the food is on an airline so instead of being subjected to the lousy and unhealthy food bring your own.     In many airports today, there are plenty of healthy options that you can purchase and carry on the plane.     Great options include:

a.       Nuts – see below

b.       Ready to drink shakes like Muscle Milk (even starting to see this in an organic option in airports!).

c.       Nutrition bars – see below

d.       Hard boiled eggs

e.       Salads with chicken

3.     Even better buy non-perishable food before you leave home.      Excellent choices for meals and snacks that are easy to travel with include:

a.      Nuts – come in cans and pouches with smaller packages being ideal because while nuts are healthy they are high in fats and even healthy fats have lots of calories!    No honey glazed and if you need to be concerned about salt stick with unsalted, roasted nuts.    Best choices include pecans and walnuts and Brazil nuts followed by almonds, then peanuts and cashews in terms of sugar content.

b.       Nutrition bars – there are a ton of healthier bar choices now, and they have actually figured out how to make a healthy bar that tastes pretty darned good without a ton of sugar that have high levels of fiber, healthy fats, and protein.      Several variety of Kind bars fit this bill including Dark Chocolate and Sea Salt; Caramel Almond and Sea Salt; and Dark Chocolate Cinnamon Pecan.    These bars taste great and will satisfy you and travel well.

c.       Ready to mix shakes – there are many great options for shakes that are low in sugar and high in protein that taste great and come in packets that are easy to mix in a plastic shake bottle after you add water.      Gone are the days where these options must be blended in a blender.      Experiment a bit and you can find shakes that come in single serve packets that mix quite well in a plastic shaker bottle.

d.       If you are driving, consider bringing some pre-made meals in a cooler that are either ready to eat cold or can easily be microwave or baked when you arrive.     When you bring some of your own food and healthy desserts you know you will have good options!

4.      Focus on a great breakfast because you can get eggs in every town in America both at restaurants and in people’s homes.    Eggs are fantastic nutrition that really satisfy, and they can be prepared in many different ways.    Starting the day off with 2 – 3 whole eggs along with some sauteed vegetables, some cheese and some berries will keep your hunger at bay and provide a healthy meal that is easy to come by!

5.    Get your exercise in!    Plan before you leave – worst case you can use resistance bands and get a great workout in a very small physical space such as a hotel room.     You can also do highly effective body weight workouts while on the go and another fantastic choice for travel exercise is a suspension trainer like TRX or Core Flytes -  https://www.amazon.com/Core-Flyte-Pro-Performance-Rock-Solid/dp/B00K6MKM00 

      For resistance bands and workouts with them check out www.resistancebandtraining.com For a great bodyweight workout try this one: https://workoutanytime.blogspot.com/2016/03/the-three-best-bodyweight-exercise.html

6.    Go for a walk and check out the neighborhood or go see some nearby sites.     Sitting on your butt all day while food is being prepared all around you is asking for trouble!   Get up and get out and active for part of the day or offer to do some shopping for the group or pitch in with some of the physical chores if you are staying at someone’s home.

      So while it is easy to gain weight during travel over the holidays – with a little planning you can come through with little to no weight gain or even lose a pounds or two over the holidays!

How Much Exercise Does It Take to Burn Off Halloween Candy?

In the big picture of weight loss it is not what we do on the occasional holiday that really determines our weight it is the week in week out eating and drinking habits that determine our weight.   That being said if you are not careful you can eat/drink a ton of calories in one day which then turns into weeks of too many calories during the holidays starting with Halloween.

The key is to plan and know what you are eating!   Candy can be confusing because of all the different snack sizes that are so prevalent during Halloween.      It is very easy to assume because you are eating snack size candy that it is not that bad, and this is true if you are not eating too many pieces!    Before you eat candy see how many calories you are eating – it takes less than a minute to google calorie, sugar, and fat content for just about any common Halloween Candy.

Here are some examples:

Nestle’s Crunch Bar (60 calories)               6 minutes of brisk aerobic exercise to burn off!

Kit Kat Bar (70 calories)                             8 minutes of brisk aerobic exercise to burn off!

4 Snickers Mini Bar (170 calories)             18 minutes of high intensity exercise to burn off!

Full Size Twix Bar (80 calories)                 6 minutes of continuous kettlebell swings to burn off!

4.2 Oz Candy Corn (450 calories)              4 – 5 miles of walking to burn off!

2 Peanut Butter Cups (210 Calories)          2 miles of running to burn off!

So eating a little candy is no big deal, BUT if you are not watching how many pieces/containers you eat you can quickly rack up a ton of calories that would take more than an hour of vigorous exercise to burn off!

Plan your candy intake and know what you are going to eat and enjoy it!   The other key is have candy after a meal so you are not really hungry –