Monthly Archives: December 2010

Be Winterized.

After spending the morning Christmas shopping at the mall and then watching the Patriots play a very snowy game in Chicago (really I was thinking about how thankful I am that it isn’t a home game and I, therefore, don’t have to shovel out my car tomorrow morning), I got to thinking about all of the activities this time of year that are quite efficient calorie burners and some of them are even kind of fun!

  • General house cleaning for all those holiday visitors: 145 calories per hour
  • Shopping: 150-250 calories per hour, depending on pace and load you are carrying
  • Shoveling snow by hand: 293 calories per hour
  • Ice skating: 263 calories per hour
  • Downhill skiing: 280 calories per hour
  • Snowshoeing: 400 calories per hour

**These counts based on a 140lb female**

Keep these activities in mind as the cold weather starts to set in or when you want to switch up your gym routine!


Leave a comment: What are your favorite winter activities that double as exercise?

Be Healthy. Be Balanced.

-Alicia and Nikki


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Filed under Fitness, Wellness

Be Merry.

With holiday events and parties filling up your calendar over the next few weeks, it is easy to get off track with your healthy lifestyle. Holiday drinks can pack up to 400 extra calories and often we don’t think of our drinks as adding calories because they aren’t food. Unfortunately, it’s those creamy, delicious holiday drinks that can really throw you off!  Here are some lighter choices that will still keep you in the holiday spirit:

1. Champagne=100 calories per flute

2. Wine Spritzer: 3 oz wine + 3 oz soda water = 60 calories!

3. Red Wine: 5 oz glass = 100-120 calories

4. Light Beer. Mich Ultra is about 64 calories/bottle, Bud Light is about 110

5. Vodka or Gin: 1.5 oz of your favorite flavor + soda water = 100 calories.  Add a splash of juice and you’re still at about 120

You can also put your drink in a fun glass to make it more festive!


Be Healthy. Be Balanced.

-Alicia and Nikki


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Filed under Wellness

Be Claimed (cont’d).

Last time we talked about food label claims about calories. Now let’s move on to similar claims about fat.

  • Fat free…………………less than .5 g fat per serving
  • Low fat…………………3 g or less of fat per serving; or 3 g per 100 g of a main dish and 30% of total calories or less
  • Reduced fat……………25% less fat than the food it is being compared to
  • Low saturated fat…….1g or less and 15% or less of calories from saturated fat
  • Trans fat free…………. less than .5 g of trans fat
  • Light……………………50% less fat, or 1/3 fewer calories than the original product

Keep these definitions in mind next time you head down the grocery store! As you can see, just because something is labeled “reduced fat” doesn’t actually mean it is low fat. If the original product has 20g of fat, the “reduced fat” product still has 15g of fat!

Also don’t forget your portion sizes. If 1 cookie is labeled as “fat free” and has .5 g of fat, and you go over the serving size and eat 4, you are still taking in 2g of fat and negating the “fat free” claim on the label.


Be Healthy. Be Balanced.

-Alicia and Nikki


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Filed under Nutrition, Wellness