Considering having a second helping of Christmas pudding with brandy custard? This article gives you a short approximate guide to how much walking you have to do to equal the number of calories/kilojoules consumed at your festive gatherings.
The chart below shows the energy burned typically by someone at 73kg in weight. The calorie (kilojoules) expenditure will vary depending on the intensity level, body weight, exercise performed, duration and the individual.
Below are some popular festive goodies and the walking needed to burn it off
Serving size Yummy Christmas fare Approx. energy consumed Total fat (approx.) Approx. amount of activity
75g medium slice Christmas cake 270 calories or 1130kjs 11gfat 1 hr 15 min walk at 5.6 km p/h
100g medium slice Panettone 365 calories or 1520kjs 13gfat 1 hr 34 min medium paced walk at 5.6 km p/h
100g Roast turkey (meat and skin) 170 calories or 710kjs 6.5gfat 45 min medium paced walk at 5.6 km p/h
100g Roast turkey (lean meat, no skin) 150 calories or 630kjs 4gfat 40 min medium paced walk at 5.6 km p/h
50g thick slice Ham 70 calories or 290kjs 4gfat 15 min medium paced walk at 5.6 km p/h
100g Pork (meat and fat) 215 calories or 900kjs 14gfat 55 min medium paced walk at 5.6 km p/h
100g Pork (lean meat only) 195 calories or 810kjs 13gfat 50 min medium paced walk at 5.6 km p/h
1 cup (250g) Brandy Custard 265 calories or 1095kjs 6gfat 1 hr 10 min medium paced walk at 5.6 km p/h
100g Xmas pudding 340 calories or 1420kjs 11gfat 1 hr 30 min medium paced walk at 5.6 km p/h
You can make a difference to your waistline AFTER Christmas by thinking twice about that second serving and opting for some healthier choices of fruit, salads, seafood and lean meats.
Showing posts with label Christmas. Show all posts
Showing posts with label Christmas. Show all posts
Monday, December 21, 2009
Monday, December 14, 2009
Merry Christmas This is my heartfelt wish to my friends and family for the holidays
May you have much happiness over the holidays. It has been an honour to know and learn from you in 2009.
May you give to yourself everyday.
May your “time off” be just that.
May you enjoy the challenge of being out of your comfort zone.
May you commit to a plan and the required action to achieve your dreams.
May you believe in yourself and fear less.
May you eat well and move everyday.
May you Laugh without loudly and regularly without hesitation.
May you love with passion.
May you be proud of the person in the mirror.
May you continue to dream bigger and brighter.
May you take the time to play.
May you work smarter and not harder.
May you feed your body well to add more time and quality to your life.
May you feel the fear and do it anyway.
May you take the time to travel and soak up the wealth and knowledge of other people and places.
May you smile, laugh, dance and sing.
May you persevere through the stretch and struggle to reach success.
May you turn all your obstacles into opportunities.
May you achieve your goals for 2010.
Merry Christmas from Chris.
May you give to yourself everyday.
May your “time off” be just that.
May you enjoy the challenge of being out of your comfort zone.
May you commit to a plan and the required action to achieve your dreams.
May you believe in yourself and fear less.
May you eat well and move everyday.
May you Laugh without loudly and regularly without hesitation.
May you love with passion.
May you be proud of the person in the mirror.
May you continue to dream bigger and brighter.
May you take the time to play.
May you work smarter and not harder.
May you feed your body well to add more time and quality to your life.
May you feel the fear and do it anyway.
May you take the time to travel and soak up the wealth and knowledge of other people and places.
May you smile, laugh, dance and sing.
May you persevere through the stretch and struggle to reach success.
May you turn all your obstacles into opportunities.
May you achieve your goals for 2010.
Merry Christmas from Chris.
7 Tips to surviving Christmas and still have fun
Do you think you may just blow your waistline over the holidays? Faced with lots of yummy food at this time of year? You can survive the silly season and enjoy your Christmas without looking like Santa by January 1.
1. Don’t eat unless you are hungry and stop eating when you are full. Does not get any clearer than that. In fact, if you take no other tips away with you, this will be the best piece of advice I can give you.
2. Don’t stop exercising because it is Christmas. If you are not already exercising regularly then don’t wait till the January 1 to start. January 1 turns into January 31 and the little doona cover around your middle gets larger so get started today. The best exercise you can do is the one that you enjoy doing. The holidays are a great time to get a game of backyard or beach cricket, volleyball or footy going. Stay cool with some beach activities or pool games. The list is endless of how much you can do that will keep you moving and is fun.
3. Drink more water. The amounts of food and alcohol we consume can be less if you drink 1 glass of water before eating and 1 glass of water between each alcoholic beverage.
4. Choose healthier and lower fat foods where possible. Choose barbequed and fresh foods over deep fried and processed foods.
5. Treat yourself to smaller amounts of party food.
6. Avoid picking at food for no good reason. Get into the Christmas spirit with activities that keep your busy. Keep moving by chatting, dancing, playing games with the kids, socializing and assisting to clean up.
7. Bring lots of healthy low fat meals and treats to the events you attend. Be mindful of the pasta and potato salads as these can be loaded with high fat dressings. By bringing along healthy food you will be helping your family and friends keep the scales down as well.
You can make a difference to the size of your bits after the silly season. Get into the habit of exercising and eating healthy now and you will survive Christmas with your body looking good and you feeling fantastic forever.
1. Don’t eat unless you are hungry and stop eating when you are full. Does not get any clearer than that. In fact, if you take no other tips away with you, this will be the best piece of advice I can give you.
2. Don’t stop exercising because it is Christmas. If you are not already exercising regularly then don’t wait till the January 1 to start. January 1 turns into January 31 and the little doona cover around your middle gets larger so get started today. The best exercise you can do is the one that you enjoy doing. The holidays are a great time to get a game of backyard or beach cricket, volleyball or footy going. Stay cool with some beach activities or pool games. The list is endless of how much you can do that will keep you moving and is fun.
3. Drink more water. The amounts of food and alcohol we consume can be less if you drink 1 glass of water before eating and 1 glass of water between each alcoholic beverage.
4. Choose healthier and lower fat foods where possible. Choose barbequed and fresh foods over deep fried and processed foods.
5. Treat yourself to smaller amounts of party food.
6. Avoid picking at food for no good reason. Get into the Christmas spirit with activities that keep your busy. Keep moving by chatting, dancing, playing games with the kids, socializing and assisting to clean up.
7. Bring lots of healthy low fat meals and treats to the events you attend. Be mindful of the pasta and potato salads as these can be loaded with high fat dressings. By bringing along healthy food you will be helping your family and friends keep the scales down as well.
You can make a difference to the size of your bits after the silly season. Get into the habit of exercising and eating healthy now and you will survive Christmas with your body looking good and you feeling fantastic forever.
Subscribe to:
Posts (Atom)
