are you ready for a lifestyle change? by sarah janousek
TRANSCRIPT
Are you ready for a
LIFESTYLE CHANGE?
By Sarah Janousek
New Food Pyramid, 2005
Panera BreadFull Chipotle Chicken on Artisan French:1070 calories, 55 grams of fatFrench Roll:180 calories, 2 grams of fatCaramel Latte:410 calories, 18 grams of fatTotal:
1660 calories, 75g fat
Half Smoked Turkey Breast on Sourdough:240 calories, 9 grams of fat
Apple:60 calories, 0.2 grams of fat
Small Iced Green Tea:90 calories, 0 grams of fat
Oatmeal Raisin Cookie:90 calories, 3.5 grams of fat
Total: 480 calories, 13g fat
Burrito: Rice, Black Beans, Steak, Cheese, Sour Cream,
Lettuce
Burrito Bowl: Rice, Chicken, Tomato, Lettuce, Cheese
OR
1035 calories, 40g fat 445 calories, 18g fat
Jimmy Johns
Country Club Sandwich,
Regular Chips, Large Coke:
1,397 calories, 46g fat
Slim 4 Turkey Breast, Skinny Chips, Small Diet Coke:
537 calories, 6g fat
Healthy Meal Choices
Breakfast:1) Whole grain toast with peanut
butter and banana pieces, orange juice; 500 calories
2) Cheerios, soy milk, blueberry and strawberry pieces, orange juice; 400
calories
Healthy Meal Choices
Lunch:1) Pasta Salad with mixed vegetables,
small apple, water or tea; 330 calories
2) Caesar Salad with grilled chicken, orange, water or tea; 340 calories
Healthy Meal Choices
Dinner:1) Marinated Portobello mushrooms
with provolone, bread roll, carrots and broccoli, soy milk; 500 calories
2) Grilled Salmon on sourdough bread, corn, mashed potatoes, soy milk; 600 calories
Healthy Meal Choices
Snacks:1) Fruit Smoothies; around 200
calories2) 1 cup of Mixed Nuts (almonds &
walnuts especially); 250 calories
Exercise
Treadmill, elliptical, stationary bikes, weight machines, track, crunches, push-ups, stretches…..
Sound boring? Spice up your workout!
1 hour of dancing burns 375 calories1 hour of playing basketball burns 650 calories
1 hour of hiking burns 330 calories1 hour of swimming burns 395 calories
1 hour of tennis burns 395 calories1 hour of yoga burns 260 calories
1 hour of stair-climbing burns 590 calories
Even these activities burn calories, so don’t be a couch potato!
1 hour of playing the piano burns 180 calories1 hour of playing cards burns 110 calories
1 hour of mowing the lawn burns 310 calories1 hour of grocery shopping burns 335 calories
1 hour of gardening burns 310 calories1 hour of brisk walking burns 280 calories1 hour of making love burns 300 calories
Smoking and Drinking
zzzz….SLEEP!Adults 7 to 8 hours a night
Children and Elderly 9 to 11 hours a night
Establish Social Relationships
Today is the day
For a healthier you!