The following shows how many minutes of various activities it would take a 160lb woman to burn off the calories consumed.
A Note From Dr. Powell- Liquid Calories
Have you ever thought about how many calories you drink in a day? Hidden calories, that are of no nutritional value, can add up quickly. Your body stores these extra calories as fat. We are essentially the only animal (with a few exceptions) that continues to consume liquid calories after weaned from our mothers. Particularly, drinking these calories for pure pleasure, not nutrition. Think about it: what does an adult zebra, gorilla, bear, deer, elk, raccoon, cow, sheep, or a chicken drink? That's right: WATER. Do you ever see a zebra drinking a sugary soda? Or how about a gorilla with an energy drink? Or what about a bear drinking a beer or a glass of wine? Nope, they all drink water only. So think about all the calories we drink in this country: sodas with 140 calories per can; or what about the calories in a 44oz super-sized soda with 513 calories; the specialty coffees that can range from 190 to 470 calories; a glass of orange juice (a regular household glass holds 8oz ounces) can easily be 100 calories; and don't forget the cow milk that we drink at over 148 calories per glass. What about a beer that can be 80 to 250 calories per bottle or a glass of wine at 160 calories?! Don't forget the daiquiris and margaritas that can be over 400 calories! When I review with my new patients about their liquid calories, many do not realize how many calories they are drinking. Now I'm a realist, I'm not going to tell someone to stop all of their liquid calories at once unless they want to. And I'm not going to tell them to give up all their liquid pleasures forever. What I tell them is this, "It's not about giving anything up, it's about how much and how often" How many liquid calories do you drink?
Blood Pressure Education Month
High Blood Pressure, also know as Hypertension, increases the risk of serious diseases and conditions such as heart disease and stroke. In the US, heart disease is the most common form of death and stroke is the third leading cause. Other risk factors of high blood pressure include congestive heart failure & kidney disease. High blood pressure can have a huge impact on a person’s life. Overall, the incidence of hypertension is about the same in men and women. However, there are gender differences between age groups. In people under the age of 45, the incidence is higher in men; in the over 65 year age category, it is higher in women. There are also race differences; it is more common among African Americans than Caucasians and less likely to occur in Mexican-Americans. In the US, approximately 1 in 3 adults has high blood pressure, however most people are not aware they have this condition due to a lack of signs or symptoms.
High Blood Pressure Education Month encourages people to look at various lifestyle factors which may be contributing to high blood pressure. It is well documented that high levels of sodium (salt) is linked to high blood pressure. In the US, the majority of people consume more than twice the level of recommended sodium intake. Guidelines recommend up to 2,300mg of sodium per day for an adult. Those at higher risk should consume even less (up to 1,500mg of sodium a day). Higher risk groups include those who have diabetes, kidney disease, existing high blood pressure, and African American people.
Lifestyle changes which can help reduce blood pressure, include maintaining a healthy body weight, regular exercise, quitting smoking and following a healthy low sodium diet.
6 Egg-cellent Tips For Staying On Track This Easter
Just when you thought all the holidays were behind you (and no longer threatening your weight-loss), along comes Easter. Towering displays of marshmallow chicks and chocolate bunnies fill the stores, and you may be planning a massive feast but don't let it deter your weight loss efforts.
Here are some tips to survive this Easter weekend:
Don’t sit down to dinner on an empty stomach.- You’ll be more likely to overeat. Eat about 60 calories of a lean protein, about 20 minutes before dinner. This will enable you to enjoy your meal without feeling famished and overeating.
Be active –Go for a walk before church or coordinate a street-wide Easter egg hunt or parade. You would be amazed at all the local offerings. Get outside!
Rethink that Easter basket- Purchase nontraditional gifts like books, costume jewelry or gift certificates. Instead of buying lots of candy, buy plastic eggs and fill them with stickers, money or small toys.
Shift your focus -Remind yourself that holidays are not a whole season, a whole weekend, or even a whole day. Think about what is actually on the menu you are planning and if there are any healthier alternatives you can incorporate. You might surprise yourself and your family with something new!
Spread the wealth –Don’t buy a big bag of candy. And if you end up with one: Share, share, share! Adults like to share in candy they only see once a year.
Change the sweets to natural sweets – Now is a good time to switch out candy for fruit that is in season.
For fresh ideas on how to put those leftover Easter eggs to good use, checkout our blog on CarbEssentials.net!
American Heart Month
The perfect gift this Valentine’s Day is the gift of heart health. Along with Valentine’s Day, February marks American Heart Month, a great time to commit to a healthy lifestyle and make small changes that can lead to a lifetime of heart health.
Heart disease is the leading cause of death for men and women in the United States. Every year, 1 in 4 deaths are caused by heart disease. The good news? Heart disease can often be prevented when people make healthy choices and manage their health conditions. Communities, health professionals, and families can work together to create opportunities for people to make healthier choices.
The American Heart Association recommends obese patients participate in a medically supervised weight loss program to reduce the risk of heart disease.
