I wrote the following piece as a front-of-the-book magazine article two years ago and I think it is still very relevant today. A lot of times people do not account for the calories they consume in beverages. My advice: if it tastes too good, avoid it! Caramel macchiato, i mean you.
Can’t figure out why you’re unable to shed those extra pounds? The food you eat may not be the primary culprit after all. A recent study from the University of North Carolina found that calories consumed from beverages have gone up 94 percent over the past 37 years. This means that, on average, people consume an additional 222 calories daily due to their mindless sipping habits. “Studies show that when we drink extra calories we don’t compensate by eating less,” writes Christine Pulumbo, a nutrition communications consultant for foodfit.com. And, contrary to popular belief, pop and sugary drinks- which can pack on about 180 calories per serving- are not the only causes. Fortunately for you liberal drinkers, a subtle change in your habits can result in quick and easy weight loss. Sacrificing your morning cup of juice can save you nearly 12,400 calories, the equivalent of about three and a half pounds, in just two months. A great way to curb your fluid cravings, writes Pulumbo: “drink plenty of naturally calorie free water, tea and seltzer to stay hydrated and help fill you up”. Also, pay close attention to beverage labels to prevent you from guzzling down those liquid pounds.
Sunday, March 28, 2010
Friday, March 26, 2010
Covert calories: how to increase your consciousness
A few days ago my mom had a meeting with a personal trainer. As they were talking about her eating habits in my kitchen, I could hear her explaining a typical meal of hers: “some salad, a piece of meat, some vegetables….” Even from my room I couldn’t help but shake my head at what she forgot to mention: half a brick of cheese, a loaf of bread, a quart of olive oil....
It’s not that I think my mom was purposely lying to the trainer, I just think that (like most people) she probably doesn’t realize how often she subconsciously consumes food. A moderately active, 150 lb female should consume around 2000 calories a day. Unfortunately, these calories can come quicker than you would expect. To get an idea of how much 2000 calories is, write down every single thing you eat and drink for a day (along with the quantity and portion size) and go to a calorie-counting site such as http://www.thecaloriecounter.com/ to figure out how many calories this comes out to. If you’re above 2000 you should probably make some adjustments to your diet. If you’re below 2000 then you’re probably in a pretty good range.
Of course, how “healthy” you are is not always represented by the amount of calories you intake. If you’re getting 2000 calories from Cheetos and diet Coke then that’s probably not the best thing either. I will talk about the breakdown of fats, carbs, and protein your body needs in a following post. In the meantime, here’s a list of simple ways to cut empty calories out of your diet:
• Avoid creamy salad dressings (try using balsamic vinegar instead)
• Use a cooking spray such as Pam instead of butter or olive oil
• Avoid putting mayo, Sub sauce, or any other dressings on your sandwiches (use mustard instead)
• Switch to skim or 1% milk
• Limit your cheese intake to one serving a day (you won’t believe the amount of calories cheese has)
It’s not that I think my mom was purposely lying to the trainer, I just think that (like most people) she probably doesn’t realize how often she subconsciously consumes food. A moderately active, 150 lb female should consume around 2000 calories a day. Unfortunately, these calories can come quicker than you would expect. To get an idea of how much 2000 calories is, write down every single thing you eat and drink for a day (along with the quantity and portion size) and go to a calorie-counting site such as http://www.thecaloriecounter.com/ to figure out how many calories this comes out to. If you’re above 2000 you should probably make some adjustments to your diet. If you’re below 2000 then you’re probably in a pretty good range.
Of course, how “healthy” you are is not always represented by the amount of calories you intake. If you’re getting 2000 calories from Cheetos and diet Coke then that’s probably not the best thing either. I will talk about the breakdown of fats, carbs, and protein your body needs in a following post. In the meantime, here’s a list of simple ways to cut empty calories out of your diet:
• Avoid creamy salad dressings (try using balsamic vinegar instead)
• Use a cooking spray such as Pam instead of butter or olive oil
• Avoid putting mayo, Sub sauce, or any other dressings on your sandwiches (use mustard instead)
• Switch to skim or 1% milk
• Limit your cheese intake to one serving a day (you won’t believe the amount of calories cheese has)
What's fit to print?
When you’re in the writing industry, no one seems to care if your “blog” is a spiral-bound notebook in your top desk drawer. You have to have an online presence, people will say, and you have to write stuff that other people will care about.
Great. Fantastic. All I have to do is write. Writing is what I do. But that left me wondering why people would ever care about anything I have to say. I can’t give you any particularly insightful fashion tips, I can’t tell you what the hottest new band is, and I certainly won’t pretend that I know where the city’s hotspots are.
Other writers will say that you have to write about something you’re passionate about. Again, this left me searching for a passion. Music… meh. Art… not so much. History… I do like Jeopardy, does that count? I would probably have more time to harness a passion, I thought, if I didn’t spend so much time trying to keep my body in balance.
But the more I thought about my passion, the more I realized that keeping my body balanced is my passion. Ever since I can remember I have been fixated on health and fitness; I’ve subscribed to the magazines, googled the calories of every possible food, and attended countless step, resistance, and cardio kickbox classes. Health is what I know, and that knowledge is what I hope to share with you.
To begin my first lesson in health let me just say this: The way your body looks is 50% genetics and 50% diet and fitness. The way you feel, however, is a completely different story. I hope that my following posts will help you feel just a little bit better about yourself and give you just a little bit more energy throughout your daily routines (and hey- if you get that six pack along the way, I don’t think anyone will complain).
Great. Fantastic. All I have to do is write. Writing is what I do. But that left me wondering why people would ever care about anything I have to say. I can’t give you any particularly insightful fashion tips, I can’t tell you what the hottest new band is, and I certainly won’t pretend that I know where the city’s hotspots are.
Other writers will say that you have to write about something you’re passionate about. Again, this left me searching for a passion. Music… meh. Art… not so much. History… I do like Jeopardy, does that count? I would probably have more time to harness a passion, I thought, if I didn’t spend so much time trying to keep my body in balance.
But the more I thought about my passion, the more I realized that keeping my body balanced is my passion. Ever since I can remember I have been fixated on health and fitness; I’ve subscribed to the magazines, googled the calories of every possible food, and attended countless step, resistance, and cardio kickbox classes. Health is what I know, and that knowledge is what I hope to share with you.
To begin my first lesson in health let me just say this: The way your body looks is 50% genetics and 50% diet and fitness. The way you feel, however, is a completely different story. I hope that my following posts will help you feel just a little bit better about yourself and give you just a little bit more energy throughout your daily routines (and hey- if you get that six pack along the way, I don’t think anyone will complain).
Subscribe to:
Comments (Atom)