Archive for October, 2010

Simple Ways to Burn 100 Calories

Monday, October 25th, 2010

Hello! Let’s get moving and burn some calories. Below are some simple ways that you can burn 100 calories. Keep in mind that this is just an estimate. Calories burned will vary for each individual. Challenge yourself to burn an extra 200 to 300 calories everyday by choosing to do some of the activities below. Don’t forget to invite your friends and family to join you! Good Luck!

Running- Lace up those running shoes and hit the track. Running 1 mile will burn 100 calories

Aerobics - Pop in a video or head to the gym for 10 minutes of high impact aerobics

Painting - Pick up a brush and paint a room in your house for 30 minutes

Jogging - Need a quick pick me up before work? Jog in place for 12 minutes

Horseback Riding - Go horseback riding for 25 minutes

Jump Rope - Jump rope for 10 minutes

Car Wash - Wash your car for 30 minutes

Pilates- Do Pilates for 20 minutes

Pushups - Drop and give me ten. 10 minutes of pushups that is!

Weight Lifting - Pump some Iron. Lift light weights for 20 minutes

Swimming -  Doggy paddle is fine, just swim laps for 15 minutes

Circuit Train - Circuit train for 10 minutes

Roller Skating - Go roller-skating for 15 minutes

Dance - Have a little fun and dance! 20 minutes of dancing at a moderate pace will burn 100 calories.

Housework - Vigorous housework for 20 minutes will burn a little more than 100 calories. You have to do it, so why not make it count?

Volleyball - Twelve minutes of volleyball is all it takes to reach our magic number. Not a bad way to burn some calories while on the beach.

10 Ways to Avoid Holiday Weight Gain During the Holidays

Friday, October 22nd, 2010

Tracking your Calories and Activity Level

Monday, October 18th, 2010

Happy Monday!

Hope everyone had a fantastic weekend. This morning I was searching online for a free calorie and fitness tracking website. We often have people ask us where they can log their food and exercise to track their progress. One of the websites I stumbled across was This website seems like it is a user friendly website and it looks like you can track a lot of cool things including your daily food intake, daily exercise, body measurements, goals, etc. When you are entering foods you can search for the food in their library of foods that they already have entered or if it is not in their library you can enter the details of the food that you ate. It will save the details and the next time you eat that particular food you can go to recent foods and it will automatically pull up the nutritional information.

The best part is, it’s Free! You will have to set up a profile but it only takes a minute. I encourage you to visit the website and play around with it a little bit. Let me know what you think. I am going to give it a try too! Remember that it is going to be a bit time consuming to enter everything but in the end it will be well worth it!

To a Happy, Healthy Lifestyle!


Fast and Healthy One-pot Dinners

Friday, October 8th, 2010

With everything that’s already on your plate each evening, putting a healthy dinner on the table can feel like a big challenge. Having the ingredients on hand for a few simple one-pot meals can help rescue you – and your waistline – from the drive-thru. The ideas below are a breeze to prepare, and each one delivers some of the daily servings of vegetables and whole grains that can help you eat well and reduce your risk of cancer.

  • Quick Vegetable Soup – Choose the veggies you like best, then pop them into a pot with some broth and herbs and bubble away. Serve with a slice of whole-grain bread.
  • Easy Pasta – Boil up some whole-wheat pasta, then add broccoli florets to the cooking water for the last few minutes of cooking. Drain the pasta, return it to the pot, and toss with your favorite low-fat pasta sauce.
  • Simple Stir-fry - Sauté cut-up chicken breast or tofu along with a few teaspoons of chopped fresh ginger and garlic. Add some sliced vegetables such as carrots, onion, or snow peas and cook until just tender. Serve your stir-fry with a side of brown rice.

For more quick and healthy entree ideas click the link below.

Source: American Cancer Society Healthy Living Newsletter – October 2010