How Much Exercise Will It Take to Work Off a Burger? Menus May Soon Tell You

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by Alexandra Sifferlin

More restaurants display calorie counts on their menus, but what if they also informed you what it would take to burn off those calories?

It’s one thing to know how many calories are packed into a meal you’re about to eat, and quite another to fully appreciate what your body does with them. That’s been clear since cities like New York mandated calorie counts on fast food and restaurant menus so consumers would have a better idea of what they were eating. Despite the added information, studies haven’t shown that the counts led people to eat less. In fact, some surveys found they prompted people to order more food. So caloric information, it seems, doesn’t have much impact on eating behavior.

Better strategies are clearly needed, so researchers Dr. Meena Shah and Ashlei James from Texas Christian University tried another approach — replacing the calorie counts with the number of minutes of brisk walking a person would need to complete to burn off what they just ate.

The researchers chose brisk walking since it’s a physical activity most people can do, and can easily fit into their day, as opposed to running or jogging. “We did the study specifically in younger adults. The reason why we chose young adults is because they exercise more than older adults and we felt that they would relate to it more than older adults,” says Shah.

The scientists recruited 300 men and women ages 18 to 30 and randomly assigned them to order lunch from one of three menus: one that was calorie-free, one that included calorie counts and another labeled with the minutes of walking needed to burn the calories in the food. All the menus had the same food offerings, including burgers, chicken sandwiches, chicken tenders, salad, fries, desserts, soda and water.

The participants who were provided the walking information ordered and consumed fewer calories compared to those who ordered off the menu without calorie labels. However, as with some previous studies, there was no difference in the calories consumed between those who ordered off the menu with calorie count labels and those who were not provided with calorie information.

Read the rest here: http://healthland.time.com/2013/04/24/are-you-willing-to-walk-for-that-burger/

Alexandra Sifferlin @acsifferlin
Alexandra Sifferlin is a writer and producer for TIME Healthland. She is a graduate from the Northwestern University Medill School of Journalism.

Lose Weight Faster

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by Jessica Girdwain

Double dip to lose weight fast. Tackling diet and exercise goals at the same time produces better results than focusing on one before the other, says a new study in Annals of Behavioral Medicine.

Researchers split inactive people with poor eating habit into three groups: one that started an exercise program, then a diet a few months later; another that dieted first, then exercised; and a third that initiated both. A year later, the third group was the only one that still met guidelines for exercise and healthy eating.

The findings challenge common weight loss advice to work on one healthy habit at a time. But making both healthy behaviors a priority from the beginning helps make sure one doesn’t slip off your radar, says lead researcher Abby C. King, Ph.D., a professor at Stanford University’s School of Medicine.

The key to success is small, gradual changes, says King. For example, use a pedometer to log more steps than you did the day before, and add one more fruit a day (or nix the chips with lunch). You’ll be able to build on your initial changes in the later weeks to achieve bigger goals—and results, King says.

http://news.menshealth.com/are-you-losing-weight-wrong/2013/04/23/

5 Steps to Loving Exercise or at Least Not Hating It

Here’s a great article that might help you jump start your exercise routine.

http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/StartWalking/5-Steps-to-Loving-Exercise-Or-At-Least-Not-Hating-It_UCM_445812_Article.jsp#mainContent

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Taco Salad with Avocado

Today we will be making the Taco Salad Recipe from Paula Deen’s Southern Cooking Bible vegan. My thoughts, ingredients, measurements, and directions are available below.

I hate lettuce, so I am making an executive decision to leave it out. Moving on. I had a vision (or saw on the internet somewhere) of an avocado salad serve in the skin of the avocado. It could be done two ways. Deviled, meaning take all the meat out, mix in more veggies and place back in, or topped. For this recipe, I decided to go with topped since I wanted to keep it simple. Like with deviled eggs, you run the risk of breaking the shell so be careful.

There were wonderful ingredients at the grocery store that I hadn’t expected to buy. I planned to use traditional tomato salsa, but during my search I found Mango Red Pepper. I had to try it. Then I thought, I wonder if I can find healthy tortilla chips? I did and they were Blue. Go Blue.

Taco Salad Recipe

Ingredients:

2 ripe avocados
1/2 cup mango salsa, or salsa of your choice
2 tablespoons vegan sour cream
4 or more GMO free tortilla chips

Directions:

Cut the avocados in half and pit them.

Lay them exposed side up on a serving tray.

Fill the center of each avocado with a portion of salsa and a portion of sour cream.

Gently push one tortilla chip into the avocado meat.

Serve with extra chips and amaze.

About The Southern Queen of Vegan Cuisine Project: Inspired by the Julie and Julia Project, the Southern Queen of Vegan Cuisine will take on the Paula Deen Southern Cooking Bible. Vegan-izing 328 butter-laden, pork-filled recipes in 328 days.

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Conquer

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My son played his first baseball game of the season today. His team won 16-9 in extra innings. He was 4 out 5 with 3 RBIs. He is one of the youngest players on the team.

While playing catcher, he took a pitch (machine pitch) to the face mask. No reaction. No tears. Just focus.

Obviously I’m proud of him. You see, last year he was very shy. He once struck out and quit the game out of embarrassment. If he would have been hit by a pitch then, he would have broken out in tears.

He conquered some significant fears today. He played aggressively. He played smart. He followed the fundamentals his coaches have taught him.

On my journey towards fitness, I can learn a lot from him. I can’t be stifled by fear. I need to go after my goals aggressively. I need to stay disciplined – follow the fundamentals that got me this far. I need encouragement from others.

What about you? Have you improved over last year?

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Fat Flush Water

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Just saw this on Facebook. Looks interesting. Anyone ever try it?

Fat Flush Water

Ingredients

1/2 gallon water
1 grapefruit, sliced (can substitute with one lemon)
1 tangerine, sliced (can substitute with orange)
1 large cucumber, sliced
10-20 peppermint leaves
Ice – as much as you like
Directions

Rinse grapefruit, tangerine, cucumber and peppermint leaves. Slice cucumber, grapefruit, and tangerine (or peel). Combine all ingredients in a half gallon pitcher. Allow ingredients to sit as long as possible for maximum benefits. Drink throughout the day and made a new pitcher everyday.

Stir & Enjoy!