What Does 540 Calories Look Like???

What Does 540 Calories Look Like?

By Tammy Parkinson
CPT, ACSM, NASM, Nutritionist
Body Firm Personal Training & Nutrition

Each month I get a newsletter from a company called "Health Watch".  Every now and then they pass on some information I find very useful, and I'd like to forward this on to you!

What's 540 Calories?

Here's a little perspective:

One McDonald's Big Mac contains 540 calories, 29 grams of fat, and more than 40 grams of highly-processed, blood-sugar-spiking carbohydrates.  And that doesn't even count the fries and soft drink that you KNOW you're going to order with it.

At the same rate, here are a few alternative food choices and amounts that will land you at the same 540 calories:

140 medium strawberries
5 medium bananas
1 QUART of plain Greek yogurt
14 oz of grilled chicken breast
17 cups of broccoli
6 and 1/2 cups of blueberries

Better yet, go ahead and eat ALL of this in one sitting:

4 oz of grilled chicken (120 cals)
3 cups of broccoli (90 cals)
1 medium banana (100 cals)
8 oz of plain Greek yogurt (130 cals)
10 medium strawberries (40 cals)
1/2 cup of blueberries (40 cals)

So basically, you have an OVERFLOWING plate of chicken and veggies and then a HUGE dessert of yogurt and fruit. I mean, that's a massive quantity of food right there. In fact, most people wouldn't even be able to finish it.

And guess what? It still contains fewer calories than ONE Big Mac and it's WAY healthier.

Adding on to Health Watch's spin...here are a few more "foods/meals" which add up to about 500 kcals

• 2 small slices of pizza or 1 large slice of meat lover's pizza
• 3 chicken wings dipped in 1/4 cup of ranch dressing
• 20 oz big gulp
• 20 oz mocha drink with whole milk
• small margarita
• 2 cosmos
• 3 handfuls oil roasted nuts (small handfuls)
• 2 big chocolate chip cookies

I can go on and on...but I think you get the drift.  We can load ourselves up with non-nutritious calories which give us lots of sugar, fat and salt...but no real nutrients; or we can eat an abundance of amazing nutritious foods which heal our bodies, give us energy, clean our minds and support out health.  You be the judge!  (note...not to say a little cookie here and there isn't fun....but note it's "here and there"!)

Enjoy your health ~!

The 80:20 Rule for Weight Loss

The 80:20 Rule for Weight Loss

First, we need to get one thing straight; you can't out-train a bad diet.

Honesty is the Best Policy for Weight Loss

For most of us a diet consistently filled with unhealthy choices like too many sweets and glasses of wine on the weekend isn't going to be cancelled out or negated through exercise.

Exercise is as necessary as breathing. Through exercise, you are going to make major changes to your mind - research has shown that the benefits of exercise make you:

• Happier
• Sleep better
• Gives you more energy through the day
• Promotes strong bones
• Promotes strong muscles
• Helps you live longer
• Helps prevent cancer

What You Put In Your Mouth

So what's the 80:20 rule? 80% applies to what you eat, so for most people, 80% of their current body weight is due to what they are putting in their mouths. 20% applies to exercise, toning up our bodies, improving our state of mind and improving our sleeping patterns.

The thing is exercise often creates favorable feelings in your brain, which makes you feel more likely to want to eat healthily. Once you know that your hour hard exercise session will be cancelled out by two slices of pizza, then you can say to yourself, "Hey, I worked hard on that session, I sweated a lot and I could tell that my muscles feel the benefits so I want to keep that going with eating the foods that help and not hinder my body".

Calorie Count for Exercise

Below is a rough calorie count for certain exercises, based on a 139 pound woman. Adjust the figure accordingly based on your gender and weight.

Calories burned per half-hour of exercise:

• High-impact training - 400 calories
• Swimming - 190 calories
• Surfing - 95 calories

At best, you can eat a slice of pizza for your half-hour's exercise session, but if you want to lose weight, you need to be burning more calories than you are taking in so exercise helps to create that calorie deficit.

So challenge yourself. Make some small tweak to your diet; swap a biscuit for a piece of fruit, stop adding sugar to your coffee or add in some lean protein in the form of fish, poultry (without the skin), eggs or tofu. If you can keep that change for a week, you're on the way to making it permanent.

We love chocolate!!!

Personal Interest - 20 Fun Facts About Chocolate

Chocolate is known throughout the world as a delightful treat and loved by billions of people. Would you like to learn a little more about it? Here it is:

1. Ancient Aztecs thought chocolate had magical powers; like the ability to give them strength.

2. Chocolate was consumed by the ancient Aztecs as a frothy beverage, somewhat like hot chocolate we drink today.

3. Chocolate contains over 300 mineral properties that are beneficial to your health.

4. Chocolate comes from a plant, called Theobroma cacao, which translates "Food of the Gods".

5. Dark chocolate has more antioxidants than green tea and just as many as blueberries.

6. White chocolate really isn't chocolate. It's made from cocoa butter, the substance you get by pressing cocoa beans. Cocoa butter is absent of the cocoa solids used to make chocolate.

7. Chocolate does contain chemical elements that really do boost your mood and produce a euphoric feeling.

8. Eating chocolate gives you the same feeling as falling in love. This is probably why Valentine's Day and chocolate go hand in hand.

9. Chocolate comes from the Aztec word "xocolatl" which means "bitter water".

10. Switzerland is one of the top countries for chocolate consumption. The Swiss consume about 22 lbs of chocolate, per person, per year.

11. Cocoa beans were used as currency by the Mayan and Aztec cultures. Perhaps this is where the saying "Money grows on trees" came from.

12. Allowing chocolate to melt in your mouth produces the same or even stronger reactions as passionately kissing.

13. Hershey is the oldest and largest chocolate company in the US.

14. Cadbury is the most popular chocolate in the UK.

15. Most cocoa comes from West Africa.

16. The most expensive chocolate in the world is $2,600 per pound. It's called Madeleine and is made by Fritz Knipschildt, a chocolatier in Connecticut.

17. Chocolate is beneficial for proper blood flow to the lungs and other organs.

18. The minerals in chocolate help to increase brain power and function.

19. Thomas Jefferson, third president of the US, was quoted as saying "The superiority of chocolate, both for health and nourishment, will soon give it the preference over tea and coffee in America which it has in Spain."

20. One of Hershey's ads reads: More Sustaining Than Meat."

How to Plan the Perfect Holiday Party

How to Plan the Perfect Holiday Party

 

If you have not begun planning your holiday party yet, it’s possible to put together a great event in a short amount of time.

 

Set the mood.

Tried and true holiday decorations, such as lights, evergreen wreaths and poinsettias, are sure to get your guests in the spirit of the season. Additionally, soft lighting and familiar seasonal scents, such as vanilla, cinnamon or pine, encourage a homelike atmosphere that will put everyone at ease. Place candles or essential oils around your home, and if you have a fireplace, be sure to light it.

 

Plan and prepare the food and beverages.

 

Food is arguably the most important part of your party. If you’re hosting a large feast, do your shopping and prep work ahead of time. Any dishes that can be prepared and frozen a week or two in advance will help you save time on the day of the big event.

 

For smaller parties, choose an assortment of finger foods and snacks such as sandwiches, cheese and fruit plates, veggies and dip, bruschetta, etc. to limit the number of utensils your guests need.

 

A signature drink will make your party memorable. For adult parties, choose a festive cocktail that incorporates the flavors and colors of the season, and make a non-alcoholic version too. If children are invited, offer your own twist on favorites such as hot cocoa and cider.

 

*Greet every guest with a sweet treat or your party’s signature cocktail or drink.

 

*Place food and beverages on tables throughout the room to help ensure that everyone gets to sample the tasty dishes.