Unleashed Energy Blog

Think about Thanksgiving!

M. Penta — Tue, 23 Nov 2010 16:49:35 +0000

Thanksgiving is what most consider an "easy" holiday. No presents, no cards, just food and football. Easy? That depends. For many of us it's a challenge to enjoy the holiday while staying on track with our eating. This holiday is just the beginning of a season full of joy, friends, and FOOD. Here are some food facts for you to consider when preparing for your day.

First, stay on track! Don't skip meals in preparation for the big dinner. Heading to the holiday table when famished will surely cause a "food frenzy". Staying satisfied throughout the day enables us to make wise choices and avoid the urge to overeat. Once seated, remember that this is not your first, or last, holiday dinner. Eat in moderation, and enjoy the foods that you do not typically indulge in.

Crunch the numbers. Ok, lets get down to the nitty gritty. Here are some numbers to keep in mind when filling your plate.*

1 cup of candied sweet potatoes = 400 calories

1 cup of "in the bird" stuffing = 400 calories

1 slice pumpkin pie = 320 calories

1 slice pecan pie = 650 calories

1/2 cup vanilla ice cream = 145 calories

* These numbers are approximate for "typical" recipes, the calories can and do vary depending on how the foods are prepared.

Does this mean we can't indulge and enjoy our dinner? Not at all! However, being mindful of our choices and incorporating healthy items such as plenty of water and fresh fruits & veggies can and will make a difference on our total caloric intake. Which leads us to one more step to stay healthy on our "eating" holiday...

Exercise!!! If you are not hosting you are in luck, get out in the morning and head to the gym, go for a run, take a class or grab the family and go for a hike. Exercising in the morning will increase your total calorie burn for the day, giving you some wiggle room for those extra calories. Hosting? After the dishes are cleared grab some of your guests and take a refreshing walk around your neighborhood before dessert is put out. Better yet, if you are receiving offers of help, let someone else make the coffee and put out dessert, while you and some others take a brisk 20-30 minute walk. For the average person 1 mile = 100 calories. If weather permits get everyone outside for a game of flag football, or run around with the younger children in a game of tag. You will feel refreshed and the urge to overeat should diminish once you are away from the table.

If you "blow it" completely, don't worry, tomorrow is another day. Get up, get out, and exercise. Fitness has no off-season, and our bodies are forgiving. If you give your body healthy foods and plenty of exercise, (with the occasional "off" day) and it will reward you by staying strong and healthy! Happy Thanksgiving!!

Burn Baby BURN!!

M. Penta — Wed, 28 Jul 2010 20:53:00 +0000

Short on time but needing to burn extra calories? Increase the intensity of your workouts and burn extra calories by making a few changes in your routine.

Creating an at home calorie MELTDOWN!

M. Penta — Sun, 14 Mar 2010 20:04:54 +0000

With a few simple pieces of equipment and some creativity, you can coordinate a calorie burning muscle strengthening workout that can be done at home, in an hour, for very little money.

Keeping it “Fresh”

M. Penta — Sun, 14 Mar 2010 03:38:26 +0000

The key to maintaining a nutritious diet is to keep it tasty, colorful, and exciting. Whatever our daily diet consists of, there is always room for improvement. Traditionally we think of what we should eliminate from our diet, but what if we think about what we can add?

How to NOT gain weight over the holiday season. Yes it can be done!

M. Penta — Sun, 29 Nov 2009 20:58:56 +0000

Let's name the culprits. Holiday parties, drinks, appetizers, desserts, take-out dinners because we are too busy to cook, big family dinners to celebrate the holiday's, work parties, the list goes on and on. Is it possible to get through December without gaining weight? YES!! With planning and yes, willpower, we can make it to January and still fit in our jeans. Here are some tips to help you stay healthy while celebrating the season.

Set yourself up for SUCCESS

M. Penta — Tue, 27 Oct 2009 16:05:09 +0000

Sounds simple doesn’t it? Yet we are likely to do the opposite, and set ourselves up to fail. Here's an example. Case 1: It’s fall, the kids are back in school & Anne is READY to start working out and getting fit. Her goals are to go to the gym 5x a week, start practicing yoga, go on a diet, eliminate all sweets, and take a 3 mile walk every other day.

Autumn Eating

M. Penta — Tue, 27 Oct 2009 14:43:37 +0000

The days are getting shorter, the air is crisp and cold, and I’m in the mood for……. salad? No way! Our desire is for more food, specifically more carbohydrates, during the autumn season, is very real and has biological roots. Stemming from our ancestors putting on extra weight in preparing for potential famine during the long winter season, we can’t help but want to eat more once the bathing suits are packed away for nine months. Or, maybe it’s just because the bathing suits are packed away?

Daily Kick: Multi-Muscle Moves

M. Penta — Thu, 20 Aug 2009 12:56:47 +0000

When working out with equipment such as free weights, resistance bands, stability balls or just body resistance, think outside the box and you will find a endless list of exercises that can save you time and enhance your work out.

A Fresh Start

M. Penta — Wed, 19 Aug 2009 17:56:23 +0000

Whether you have tried a fitness program and failed, or are simply becoming bored with your routine, here are some fun activities to try that will take you out of your comfort zone and into the FUNzone. Scan the list of activities below and choose a few that you are interested in. Ask your spouse, invite a friend, mention it to your siblings, or even throw it out on Facebook to see if you can get someone to try it with you. You might try it and only do it once, or you might love it and make it part of your fitness routine.

Eating with Control

M. Penta — Tue, 23 Jun 2009 00:55:07 +0000

Fall is approaching and with it comes comfort food and yummy fall treats like caramel apples, Halloween candy and Thanksgiving dinner. So, how can you get your eating under control? Start by keeping a food diary, begin by logging in when, what and how much you are eating. Then follow these simple guidelines to help keep your metabolic furnace burning calories all day long.
1) Eat a nutritious 250-300 calorie breakfast within an hour of waking up.
2) Eat 5-6 times a day, never go more than 3 hours w/out eating.
3) Plan meals/snacks ahead of time, so you are not starving and searching for a quick fix. Keep snacks with you in case you are not home and you need to eat. Easy snacks to pack are string cheese, apples, bananas, oranges, yogurt, cottage cheese, peanut butter & celery, whole grain crackers, carrots & hummus. One of the best pieces of advice I've recieved is to buy a small softsided cooler, that you can pack and take w/you on the go. Throw in a few things just in case, and if you don't eat them just put them back in the fridge to enjoy later!
4) Drink plenty of water, at least 8 cups a day.

Take control of your hunger, do not let it control you. Plan ahead, eat healthy and often.