Watch out for those Holiday Calories: Holiday Indulgences in Perspective to Exercise

The holidays are a time for celebration, but many times we end the holiday season bloated, with a few extra lbs to work off with the new years resolution.  While a few indulgences can be made up for, many times the Christmas dinner feast has way more calories than you could even imagine.

Below we’ve listed nine seasonal indulgences along with the calories (which can vary by recipe, but can be trusted to be approximate), along with the amount of time it would take a 180lbs person running a 12 minute per mile pace to burn off that serving, to add a little perspective to the extra calories on Christmas day.

We also included a few tips at the end of ways to manage portion sizes and reduce total calories consumed.  Enjoy your holiday feasts, but add some moderation so you can get a head start for your new years resolutions!

 

Gingerbread cookie1 large 3oz cookie = 340 calories

Equals 31.2 minutes running

 

Egg Nog

one cup = 343 calories

Equals 31.2 minutes running

 

Candied Yams

Photo: Candied yams by Teresa Trimm  via Flickr CC BY-SA 2.0

Caloric content varies depending on recipe but one serving can equal approx 400 calories

Equals 36.6 minutes running

 

Canned Cranberry Sauce

By Veganbaking.net from USA (Cranberry Sauce) [CC BY-SA 2.0 (https://creativecommons.org/licenses/by-sa/2.0)], via Wikimedia Commons
varies but one serving approx 400 calories

Equals 36.6 minutes running

 

Hot Buttered Rum

By urban.houstonian – Flickr: And God said, let there be hot, buttered rum! AMEN!, CC BY 2.0, https://commons.wikimedia.org/w/index.php?curid=21922070

one cup = 300 calories

Equals 27.6 minutes running

 

Yule Log Cake

one serving = 400 calories

Equals 36.6 minutes running

 

Starbucks Peppermint white chocolate mocha

Grande (16ox) =540 calories

Equals 49.2 minutes running

 

Plum pudding

Photo: Brian Uhreen via Flickr CC-BY 2.0.

one serving depending on recipe approximately = 360 calories

Equals 33 minutes running

 

Beef Wellington

one serving = 744 calories

Equals 68.4 minutes

Have one serving of everything above, and a 180 lbs runner running at a 12min/mile pace would need to run for 5.84 hours to burn off the calories of these decadent Christmas menu items.  These calories really add up when one ignores portion sizes are ignored because, “it’s a holiday,” or when one allows themselves to continue refilling a glass of egg nog or hot buttered rum, or stands near the desert tray.

Here are some tips for managing your holiday calories:

  • In order to reduce the total number or calories, serve yourself a taste of sweet or rich food, rather than a full serving, or multiple servings.
  • Fill your plate with low glycemic vegetables.  Better yet, if you are planning the menu, offer some fresh or steamed vegetables to have a low calorie option.
  • Reduce your total number of alcoholic drinks consumed.  While not detailed on this list, beer, wine, and mixed drinks can easily add up the calories.  Reduce the total number of alcoholic drinks consumed by having water or a sparkling water mocktail between each alcoholic drink.

Sources:

  • http://nutristrategy.com/activitylist4.htm
  • https://www.livestrong.com/article/532479-nutritional-value-in-gingerbread-men/
  • http://www.health.com/health/gallery/0,,20440821,00.html#candied-yams-0

KCHWC January Get Fit Challenge

January get fit challenge

We have a new challenge taking place in January for patients who have been curious about our various clinic services as a tool to get fit and reach health and wellness resolutions.  Our clinic services complement each other to increase range of motion, decrease pain, and improve strength and performance, no matter your age or fitness ambitions.

Our January Get Fit Challenge gives you points for each clinic service you receive from chiropractic adjustments, acupuncture, massage, stretching, personal training, or purchase of select supplements.

Points given for the following items (see challenge sign up at the front desk for point allocation.)

Get a Clinic Service:
Chiropractic Adjustment
Acupuncture
Cupping
30, 60, or 90 min Massage
30 or 60 min AIS Stretching Session
30 or 60 min Training Session
Yoga class

Purchase of:
Myzone heartrate monitor
Endura, Ultra Meal, or Whey Protein
“Stick” or LAX ball

Share KCHWC:
Bring a friend for a workout
Refer a patient to the clinic

In February, we’ll tally up the points and award prizes.  The grand prize winner will receive a gift basket with a variety of supplements valued at approximately $255.  Prizes will also be awarded to the second and third place participants in the challenge.

To participate, please sign up at the front desk.

Some Better Ideas for Breakfast

After week 1 of the 8 Weeks to Wellness program, patients can add some carbohydrates back to their diet.  Toast can be a quick breakfast staple but the toppings often come at the expense of a high glycemic index.

We found this video, that may give you some inspiration for adding some healthy fats from the avocado and seeds, and keep your diet healthy.

Let us know what you think, or how you have prepared 8WW friendly breakfasts for yourself and your family!

How to Make Seedy Avocado ToastMake avocado toast even better for you by adding these health-boosting seeds as topping! http://trib.al/sBXA0Eu

Posted by Health.com on Sunday, November 15, 2015

Breast Cancer Prevention Through Lifestyle

You know it is October when the NFL is suited up in hot pink, for breast cancer awareness.  While awareness is a wonderful thing, let us not forget that cancer can be prevented.

Yes a small percentage of cancers are genetic, but at least 50% of ALL cancers can be prevented, a well known statistic agreed up by even the National Institutes of Health and National Center for Biotechnology Information.

Each October the focus is for the early detection and treatment of breast cancer, rather than prevention. We know about the importance of mammograms and self-breast examinations, and are grateful for radiation and surgical treatments that save lives.

Yet we must remember that early detection and treatment of breast cancer is in NO WAY, SHAPE, OR FORM, a means to prevent breast cancer. So, let’s talk about prevention. Here are just a few suggestions:

  1. Exercise, exercise, exercise. Adipose tissue (fat) manufactures estrogen in the body and breast cancer is an estrogen dependent tumor. Therefore the more fat cells you have, the more estrogen you make and the higher chances you have for developing an estrogen dependent tumor. 30 minutes per day is best.
  2. Maintain a Body Mass Index (BMI) below 30. After menopause, obese women (over 30 BMI) have double the risk of breast cancer compared to women with a normal BMI. We can coach you to drop the weight with proper nutrition and exercise, through our 8WW program.  The 8WW program can be adjusted for people of all fitness levels and ages to benefit from.
  3. Burn away abdominal fat. The worst place to carry fat is around your middle. Your waist measurements should be less than 35” if you are a woman and less than 40” if you are a male. A high amount of abdominal fat is linked to breast cancer. If you haven’t visited our gym yet, get a complimentary personal training session to learn how to build your core strength.
  4. Eat healthy consistently. Eats lots and lots of cruciferous vegetables. Cruciferous vegetables, such as broccoli and brussels sprouts, contain a substance called “indole-3-carbinol”.   This substance is a proven anti-oxidant and improves the detoxification of estrogen in the body. Flax seed and soy products are also important in balancing hormones in the female body. Our 8WW program focuses on making healthy eating decisions part of your everyday lifestyle.
  5. Take Vitamin D. Studies are linking Vitamin D deficiency with increased breast cancer risk. Take a minimum of 1000 IU’s of Vitamin D3.  Pick up a bottle at our front desk during your next visit.
  6. Don’t accept breast cancer to be your destiny, even if you have family history. Your mind set is probably the single most important deterrent of cancer that your body has.   Believe that your body has the power to heal, and it will.
  7. Improve your immune system with regular chiropractic adjustments. Not only do adjustments boost your immune system, it enhances every aspect of well-being. Schedule your next adjustment with one of our three doctors at 303-790-6000.

Breast Cancer Awareness Ribbon

10 Foods Banned Elsewhere in the World but in our USA Grocery Stores

10 Banned Foods to Avoid

Are you eating food that’s already banned in other countries but is still allowed to poison and kill Americans? Learn these pernicious ingredients and common foods through this infographic. Use the embed code to share it on your website.

<img src="http://media.mercola.com/assets/images/infographic/banned-foods-infographic.jpg" alt="10 Banned Foods to Avoid" border="0" style="max-width:100%; min-width:300px; margin: 0 auto 20px auto; display:block;"><p style="max-width:800px; min-width:300px; margin:0 auto; text-align:center;">Are you eating <a href="http://www.mercola.com/infographics/10-banned-foods.htm"><strong>"food that's already banned"</strong></a> in other countries but is still allowed to poison and kill Americans? Learn these pernicious ingredients and common foods through this infographic. Use the embed code to share it on your website.</p>

Investing in Your Health for the Future

Take a moment to check out this video from the Heart and Stroke Foundation.

While we’re not affiliated with the Heart and Stroke Foundation, we think this is a great video to take a perspective on your health.

In the 8 Weeks to Wellness program manual, a point is made between the quality of your health and the quantity of you health.

Many people live into their eighties and nineties. But if the last 20 years of your life are riddled with pain, can’t remember your name, take eight different medications, live on dialysis, or depend on someone else to care for you, are you truly living?

8WW Program Manual, 2nd edition, page 5

So if your retirement goals include meeting and playing with your grand kids, traveling, and trying out new hobbies you didn’t have time for when you were younger, your efforts today will pay dividends in your future.

Discover your why – the motivation to improve and maintain your health and wellness.  Then along with the knowledge of professionals whether it be through our 8WW program, or programs made available by organizations like the Heart and Stroke Foundation, you can set out to make better health decisions that impact the rest of your life.

How do you plan on living the last 10, or 20 years of your life?

Weight Loss Tip #1: When to Eat Carbohydrates

For participants in our 8 Weeks to Wellness program we enforce no carbohydrates after 1:00 pm.

This includes: grains, breads, cereals, rice, corn, potatoes, pasta and fruit.
"Close Up Bread" Image courtesy of rakratchada torsap
Allowable food and sources of carbohydrates after 1:00pm include low glycemic index foods, which usually come from come from vegetables.

"Broccoli" Image courtesy of kraifreedom

The reason behind this is that your metabolism starts to slow down after 1:00 pm. Any sugars (carbs) that are ingested after 1:00 pm don’t get burned and thus are stored. If weight loss is your goal, continue exercising and try this weight loss tip.

For any questions please contact one of our doctors or trainers.

Are You Getting the Best Drinking Water?

We All Know Drinking Water is Good For Us

Water filterThe recommendation we follow is to drink at least half your body weight in ounces of water every day.  If you are going to drink water, shouldn’t it be healthy? May is National “Drink Water Month.”  Want to make drinking water part of your healthy habits?  At Kambeitz Chiropractic, we have installed a water ionizing and alkalinizing machine for our patients use.  This water has many benefits.  Here are the top four.

  1. Alkaline water is antioxidant water that strengthens your immune system by neutralizing free radicals.  Free radicals are the result of poor diet, stress, pollution, medication etc.
  2. Alkaline water is high pH water.  Did you know that cancer, chronic fatigue, weight gain and many other illnesses thrive within an acidic (low pH) body?
  3. Alkaline water energizes your body by delivering nutrients more efficiently to your body’s cells.
  4. Alkaline water hydrates your body better.  These water molecules are smaller making them up to 6 times more absorbable by your body.

Next time you are in the clinic bring a jug or buy one of ours and try the healthiest water around!