Thinking Ahead: A Guide to Balanced Eating and Exercise
Thinking Ahead
January is often about diets, exercise machine commercials, and making resolutions. That is all well and good, but maybe some anticipation can help us prepare for “eating season,” aka the holidays.
As it relates to exercise, it was a shock to note how many calories we actually burn when exercising. For example, we only burn about 150 calories in a ½ hour walk but could easily consume 300 plus calories with a slice of apple pie. If we are counting calories, that would mean a slice of pie requires one hour of exercise to break even!
Sometimes education on the nutritional value of food can help us walk the middle road between indulging and counting calories, while still allowing us to enjoy the plethora of holiday goodies. If we are engaged in a routine program, like walking, knowing what additional effort it will require to burn extra calories may be a helpful tool to help us weigh our choices. Knowledge can help one resist the urge to over indulge when Grandma’s deep dish apple pie comes out of the oven, complete with aromatic incentivizers drifting into the living room. And don’t forget the ice cream!
A potentially helpful idea in avoiding over consumption to slow down the process. Play the game of enjoying the flavors longer before you swallow. Eating is a routine activity, and routine activities tend to become more unconscious. Mental distractions such as television and the internet add momentum to overeating by dividing one’s attention. Give that bite all your attention and wring out all the flavor you can. Throw in a calorie-conscious cup of coffee or tea to complement the dessert and extend the enjoyment period. Share your meals with family and friends, and the complete experience can provide more satisfaction with less calories!
Another idea that benefits many is to keep your existing exercise program going during the holidays. Don’t allow all the distractions to halt your momentum or separate you from your healthy habits. Discipline with exercise can extend itself to discipline with consumption.
Below is a quick reference for common desserts and their calories, along with a guide on calories burned while walking to help see the relationship between eating and exercise. As with all things health related, we hope education can assist you in controlling the shape of your future. The holidays are a wonderful time to reflect on what brings us joy, and physical health is often an asset in this area.
To healthy habits and Grandma’s pie!
The Full Potential Team.
| Apple Pie | 1 slice (125g) | 331 cal |
| Cherry Pie | 1 slice (125g) | 350 cal |
| Pecan Pie | 1 slice (125g) | 400 cal |
| Vanilla Ice Cream | 1 scoop (50g) | 100 cal |
| Chocolate Ice Cream | 1 scoop (50g) | 110 cal |
| Strawberry Ice Cream | 1 scoop (50g) | 105 cal |
| Chocolate Chip Cookie | 1 cookie (30g) | 150 cal |
| Oatmeal Cookie | 1 cookie (30g) | 120 cal |
| Sugar Cookie | 1 cookie (30g) | 130 cal |
- 140 lb person: Burns about 112 calories walking 3 miles per hour for 30 minutes
- 155 lb person: Burns about 149 calories walking for 30 minutes
- 200 lb person: Burns about 159 calories walking for 30 minutes