Eat Too Much Halloween Candy?

Happy Halloween, everyone! I’ve been so busy packing and arranging for my move to Sarasota that I haven’t broken into the Goldberg peanut chews (my fave old-school vegan candy), or celebrated at all really, even though I love Halloween.

My dog, Carly, spent some extra time “trick-or-treating” at her cookie jar though. I figured it might be a good time to re-post part of the “10 Ways to Work Off Halloween Weight” article that I wrote last year, for anyone else who is overindulging (and wants to do something about it, that is.)

Keep in mind that the number of calories you can burn by doing a particular activity varies from calorie calculator to calorie calculator It also depends on other factories, including weight and workout intensity. All the estimates given below are for a 120lb person doing an activity for 30 minutes. The figures are from the Internet Fitness calorie calculator at http://www.internetfitness.com/calculators/calburncalc.htm.)

Step aerobics: If you’re pear shaped, this is may be a great exercise for you. It targets and tones your legs, hips and glutes. Many gyms offer aerobics classes, so you can see how to do the steps properly and have a structured work-out. You can step off 202 calories by doing low impact aerobics, and 288 by doing high impact aerobics.

Biking: You can torch anywhere from 202 to 302 calories, depending on speed and whether you’re using a stationary bike or cycling outdoors.

Swimming: Since swimming involves many body parts, it’s great cross-training for other cardio activities. And because your joints are supported, you don’t have to worry about high-impact injuries. You can dissolve about 173 calories from your body at the swimming pool, but you can curb more (or less) calories depending on the stroke you do.

Racquetball: Playing competitively can sizzle 288 calories off your body while a casual match can cut 202. The side to side sprinting strengthens your legs and gets your heart pumping.

Rock climbing: Rock gyms have become popular in many towns, so you don’t have to trek to the mountains for a good work out (although that may be fun for you adventurous types). You can crumble away 330 calories while you’re ascending and 240 when repelling. This challenging activity builds strength and power in your arms and legs, and since reputable rock gyms provide instructions and safety equipment, there is little chance that you’ll get hurt.

Cross-country skiing: If you want to melt away 240 calories, hit the ski slopes—or a ski machine. The swooshing motions involve both your upper and lower body; the vigorous workout really gets your heart rate soaring.

Running: Sweat away approximately 250 to 500 calories—depending on your speed and if you add hills and sprints—without spending a cent on a gym membership. Your knees and ankles can take a beating though so you may want to invest in quality running shoes.

Elliptical machine:  An elliptical machine with arms is similar to a cross-country ski machine. You can burn hundreds of calories and build endurance without placing excess stress on your joints.

Rowing:  You can build your arm muscles and whittle away approximately 200 to 245 calories without getting wet if you use a rowing machine. If you’re the outdoorsy type, I’ve heard that some cities even have rowing teams. 

Walking: A brisk walk—on a treadmill or around your neighborhood—can burn as many as 170 calories. You’ll shed more calories if you swing your arms and walk on an incline. Consider carrying free weights or wearing wrist weights to help tone your arms and increase the amount of calories you lose.

Of course, there are other ways to work off excess Halloween candy, but these exercises are supposed to be the top 10 calorie-burning cardio activities. You’ll be able to burn off all that candy corn faster than you can say “trick-or-treat!”

Oh, and speaking of Halloween, I did help write an Opposing Views piece pointing out that factory farms are MUCH scarier than haunted houses.  Check it out if you’re interested: http://www.opposingviews.com/articles/opinion-what-s-scarier-than-a-haunted-house-a-factory-farm
 

Is Angioplasty Preferable to Exercise?!

I was nearly speechless after reading this Associated Press article  about how exercise might be better than angioplasty for heart patients. I’m not speechless too often, but this quote from a German heart expert just baffled me:

"It's difficult to convince people to exercise instead of having an angioplasty, but it works."

OMG—are people that lazy? Or insane? Exercise isn’t always fun, but c’mon! It’s better than a serious heart procedure!

That comment wasn’t an isolated opinion either. If you scroll to the end of the article, a Harvard professor and spokesman for the American College of Cardiology is also quoted as saying, “Most patients want the quick fix. Exercise may improve patients' hearts better than an angioplasty, but it may also take months or even longer for patients to feel the benefits. It's a lot easier to get your artery fixed than it is to exercise every day."

Okay, that’s just crazy.

If you’ve read my other articles, you can probably guess what else I’m going to say: If you’d rather not undergo angioplasty or bypass surgery, you should also try eating a vegetarian diet. That’s a safe and easy way to prevent—and even reverse—heart disease.

But exercise is important too, obviously—not just for weight control and disease prevention, but for strength, stamina, balance, and all those other benefits that you’ve probably heard about already. If not, I wrote a couple of articles on the benefits of exercise and the most effective cardio activities. Check them if you want some workout tips:

http://veganchick.pnn.com/articles/show/29637-1-ways-to-work-off-halloween-weight

http://veganchick.pnn.com/articles/show/39234-use-it-or-lose-it

Can You Lose "Blubber" By Vegging Out?

A couple of weeks ago, PETA erected a controversial "Save the Whales" billboard, which encouraged people to shed their blubber by eating a healthy vegetarian diet.  It was intended to be provocative, obviously.   The obesity epidemic isn't going to go away if we just ignore it.  I know it's a sensitive issue— and I certainly hope this discussion doesn't offend anyone—but  at the same time,  pretending the problem doesn't exist won't help anyone either.

I wrote a Care2 blog, pointing out that fast food companies and restaurants advertise unhealthy food at people all the time. Then, we see ads for unhealthy diet pills, questionable weight loss plans, and predictable magazine articles urging people to exercise more and eat healthier.

Many people are paying more attention to the fast food ads, so the billboard was meant to get them to sit up and really think about what they eat.

It worked too—even though the billboard was only put up in Jacksonville, nationwide papers and talk shows discussed it. This is "tabloid America," after all. It usually takes provocative messages to reach people. "Conventional" methods, never seems to get anyone's attention.  Everyone has heard the same non-controversial messages a million times—they're a lot easier to tune out. It's just unfortunate that controversial or provocative tactics tend to upset people.   

They sure stimulate discussion though. Another Care2 blogger recently wrote a post asking, "Are you fat? Do you admit it?" I linked to it in my blog because it makes some good points about personal accountability. It also points out that not everyone realizes how dangerous weight problems can be.

Some people get defensive about their food choices. (A few of the comments after my blog even made me wonder if the commentors  even read it, much less thought about it,  before they replied.  There certainly are thin meat-eaters and heavy vegetarians (I know a few of each) and no one will lose weight if they eat unhealthy vegetarian foods like Oreos or French fries or chips. That I know, and even mentioned in the blog. A  few  people  insisted on  "pointing it out" anyway.

Food choices seem to be a touchy issue for some, and they just don't care for the topic—even on a page devoted to health issues.  Their automatic reaction is "you're wrong," or "don't tell me what to do."

Anyway, after attracting a lot of attention, the "Save the Whales" billboard was pulled and replaced by one that read, “GONE: Just like all the pounds lost by people who go vegetarian.” (You can see them both in the blog.)

The point is the same though. If you're heavy and you really scrutinize your food choices, you might be shocked at how many calories you're consuming. Some people are happy with the way they eat and others just don't care either way--there's little anyone can do about that. But plenty of other people want to eat healthier and just need a little extra nudge in the right direction. For them, I'd recommend a healthy vegetarian diet, or at least a flexitarian one, and exercise, of course.  

If you recall the calorie count chart I posted a while ago, you might understand what I mean. It takes 3,500 calories to make a pound, it doesn't matter whether you're eating cheese, hamburgers, hummus, or veggie burgers. However, you're obviously going to reach (or drop) those 3,500 calories faster depending on what foods you chose. That's the bottom line really—no offense intended to anyone with weight problems!

Use It Or Lose It

“Use it or lose it.” That’s the advice from my chiropractor. He’s my teaching me some exercises to build the strength in my legs. My muscles atrophied after I had three foot surgeries years ago, and they’re still jelly to this day. The thing is, when you go from being in bed to being in a wheel chair to being on a walker, and then you begin walking without assistance, you tend to think “woohoo, I’m all better now,” even if your muscles are mush and you really aren’t that strong at all. And since insurance companies are horrible, as we all know, they kick you out of physical therapy even if you could use another year or two. Getting back to “the grind” is tiring enough, so you tend to overlook doing the “therapy” on your own.

So that’s why, ten years later, a chiropractor who had originally treated me for a pulled back is now telling me that part of the reason why I’m so wobbly is because my leg muscles are so weak. Because I can’t jog or do some other things as a result of the surgery, I’m limited to certain exercises and “baby steps.” He’s got me doing a hip stretch called the butterfly, balancing on one leg while leaning lightly against the wall for balance, and doing various other exercises to build my quadriceps, hamstrings, and other muscles that I’ve never heard of and can’t pronounce or even recall.

Of course, it really doesn’t matter what your situation is. Everyone will lose strength and muscle mass as they age if they’re just sitting behind a computer all day and night. So, whether you want to lose weight or just build muscle and stay toned, you should try  cardio exercises and strength training.

Exercises for Everyone

The “best” cardio exercises work multiple muscle groups. Cycling, running, swimming, or rowing are good options for this—and for burning calories quickly.

I did some research for a magazine article a while back and found that a 120 pound person can burn 202 to 302 calories during a 30-minute bike ride, depending on speed, incline, etc. Cycling also works your leg, back, and ab muscles. Running also works your legs, abs, and back muscles (although your knees and ankles can take a beating, so wear good running shoes) and can melt even more calories. If you can’t run, like me, or if just isn’t your thing, go for a brisk half-hour walk. It’s easier on your joints and can burn as many as 170 calories.

Swimming is another good option—even though buying and wearing a bathing suit isn’t always fun. If you weigh 120 pounds, you can burn approximately 173 calories just by going for a leisurely 30-minute swim, and even more if you swim vigorously. You can focus on different strokes to work different muscle groups, but just swimming in general is still good for overall fitness.

If you prefer, hit the gym and row away 200 to 245 calories—and strengthen your arms, chest, shoulders, legs, and back—on a rowing machine.  Hey, if you’re adventurous and outdoorsy, hit the lake and row there instead. The scenery will likely be prettier.

If you’re up for it, play racquetball or handball, do step aerobics, or just use an elliptical trainer or a cross-country ski machine to work multiple muscles and lose weight. Varying your workout helps keep you from getting bored.

Pumping Iron Isn’t Just For Men

“When you build muscle, you raise your metabolism and burn more calories throughout the day,” says Paige Waehner, a certified personal trainer. If you want to start a strength training program, she suggests you choose 8-10 exercises, such as bicep curls, squats, lunges, dumbbell rows, chest presses, back extensions, overhead presses, triceps kickbacks, and crunches, and do one set of 12 reps of each exercise. (For instructions, see exercise.about.com.)

If you want to “brighten your workout,” use colored weights. I found a set of 3, 5, and 8 pound weights in red, blue, and yellow, respectively, at Target, where you can get these heavier green weights, but I‘ve seen them in many other retail outlets too. 

Eat Healthy To Be Healthy

Physical activity is great, but for optimal health, you need to eat a nutritious diet too. You know you should eat tons of veggies, whole grains, fruits, seeds, nuts, beans, soy, and other wholesome plant-based foods. Just do it! Check out www.TryVeg.com or www.VegCooking.com for recipes and more.

For motivation, put on some 80’s-style exercise music like “Physical” or “Eye of the Tiger.”  Go ahead, you can do it!