Monday, October 29, 2018

Easiest exercises to Burn off Halloween Candy

Ways to burn off Halloween Candy
Easiest ways to burn off Halloween Candy
It's hard to believe, but October is coming to an end soon, and this can only mean one thing... HALLOWEEN! 

If you are anything like me, you know halloween means a couple of things: 
  • Costumes
  • Haunted Houses
  • Corn Mazes
  • Trick or Treating
  • Scary Movies
  • And of course.. .LOTS OF CANDY 

Yes, LOTS of Candy (especially the after halloween sales!) Halloween is known as the start of the holiday season and with that comes a lot of food. It's only right to indulge and enjoy yourself this time of year since it only comes once and in the end, you need to enjoy your life. As long as you have balance, it will be alright.

Today I wanted to do some fun calculations just to put things into perspective. When it comes to losing weight, Calories In<Calories Out. For maintaining weight, Calories In=Calories Out. The formula is simple as long as you know how many calories you are putting into your body. The more you weigh, the more you burn as well since a heavier person has to work harder to do the same things that a lighter person does. This is when it starts to get tricky for some people since many people tend to underestimate their food or forget to count all the foods that they eat. 

Candy is tricky, especially around this time of the year where it is all around you. Fun sized candies seem like they would be low in calories, but the issue is that many people eat more than one serving of fun sized candy because it so small. It can be so easy to grab a couple handfuls or some snack sized bars from the table, and it does add up fast since there is a lot of sugar in these items! I wanted to do something fun today and compare the amount of calories in popular halloween candy to how long it would take you to burn those candy calories off. Lets get started with some of the most popular Halloween candies!

What are the calorie counts of the most popular Halloween candies?

Reese's Peanut Butter Cup (1 package, 2 prices, 1.5 oz):  
Calories: 210
Sugar: 21 grams

To burn 2 pieces of Reese's Peanut Butter Cup, you would need to do 60 minutes of walking, 20 minutes of running, 29 minutes of swimming, or 66 minutes of weight lifting. 
Exercises to burn off Reese's pieces
Twix (1 package, 2 pieces, 1.7 oz):  
Calories: 250
Sugar: 17 grams

To burn 2 pieces of Twix, you would need to do 72 minutes of walking, 24 minutes of running, 34 minutes of swimming, or 76 minutes of weight lifting. 

Exercises to burn off Twix
M&M's Milk Chocolate (1.7 oz package):  
Calories: 240
Sugar: 21 grams

To burn of one 1.7 bag of M&M's Milk Chocolate, you would need to do 69 minutes of walking, 23 minutes of running, 33 minutes of swimming, or 79 minutes of weight lifting. 

Exercises to burn off M & M's

Snickers Fun SizedBar (0.6 oz):  
Calories: 80
Sugar: 8.5 grams

To burn one fun sized Snickers bar, you would need to do 25 minutes of walking, 8 minutes of running, 11 minutes of swimming, or 25 minutes of weight lifting. 

Exercises to burn off Snickers
Sour Patch Kids (56 g Bag):  
Calories: 200
Sugar: 35 grams

To burn a bag of Sour Patch Kids, you would need to do 23 minutes of walking, 19 minutes of running, 27 minutes of swimming, or 64 minutes of weight lifting. 

Exercises to burn off Sour Patch Kids
Skittles (1 Fun Sized Package):  
Calories: 61
Sugar: 11 grams

To burn a bag of fun sized Skittles, you would need to do 18 minutes of walking, 6 minutes of running, minutes of swimming, or 19 minutes of weight lifting. 

Exercises to burn off Skittles

York Peppermint Patty (1 piece):  
Calories: 140
Sugar: 25 grams
To burn a York Peppermint Patty, you would need to do 40 minutes of walking, 13 minutes of running, 19 minutes of swimming, or 45 minutes of weight lifting. 

Exercises to burn off York peppermint Patty

How about other fun ways to burn off candy?

If you are not a fan of working out or the traditional exercises, here are some other ways to burn off some of that extra Halloween Candy.
  • Vacuum the carpet for 30 minutes (~100 calories). 
  • Raking leaves for 60 minutes (~250 calories).
  • Going grocery shopping (as long as you aren't buying more Halloween candy!) and pushing the cart around for 45 minutes (~110 calories).
  • Doing yard work for 15 minutes (~75 calories).
  • Sing and dance like no one is watching for 15 minutes (~50 calories).
  • Give a massage for 60 minutes (~210 calories).
Exercises to burn off Halloween Candy
Exercises to burn off Halloween Candy
  • Keep in mind that if you eat extra calories above your daily calorie amount, the workouts you do need to be extra as well in order to maintain your weight. 
  • Remember that these exercises don't need to be done all in one day. You can break it up and do a little bit extra everyday. (Every little bit counts!) You are more likely to stick with the extra workout each day if you don't go overboard one day.
  • When you do eat Halloween candy, try to limit yourself to the serving size that is listed. It is so easy to go overboard (trust me I know!), but your body will thank you for it. Halloween candy is not bad for you as long as you eat it in moderation. :) 

*Calorie Count of candies provided by Calorie King. Calories burned provided by My Fitness Pal and and Calorie King and are based on a 140 lb woman. Your actual calories burned will vary depending on your age, gender, and weight. If you are a male, you will burn more. You will also burn more if you are younger and are heavier than 140 lbs*

Monday, October 22, 2018

8 Tips for Staying Healthy While in College/Graduate School

Tips to Stay Healthy As a student in College and Graduate School
My Personal 8 Tips to Staying Healthy While in College & Graduate School
It's already Fall :)  Halloween is coming up. Midterms are around the corner and you just got assigned another project. The last thing on your mind right now is exercising and eating healthy. However, when it comes down to it, staying healthy is just as important as writing your 20 pages essay for English Class.

Graduate school, and especially college is undoubtedly an exciting time. For many of us, this is the first time we are away from our homes. This is the first time we are given freedom. We are surrounded by people who are our age and working towards our future goal. I know for me personally, I was extremely excited to live somewhere else besides my home. Unfortunately, as many of you already know and are probably experience, college and graduate school is also an incredibly stressful time of our lives. Between the readings, essays, exams, and balancing a social life (because in college, yes there is always something to do), you can find yourself living an unhealthy lifestyle. 

So how does a student stay healthy while juggling the requirements of school and a social life?
It has taken me quite a bit of trial and error, but here are things that worked for me when it comes to staying healthy.

1.  Make Small Changes:
If you are used to one type of lifestyle, it can be tough to change your lifestyle all of a sudden. Because of this, I recommend making small goals each week that you know you can accomplish. For example, if you are someone who never goes to the gym, make it a goal to go to the gym 1x or 2x a week. This is a small, reachable goal. Once you reach your goal, you can increase the goal until you reach the level you want. I find this to be the best way to make changes because it guarantees a higher chance of success. If I were to start of with the goal of going to the gym 6x a week, I would most likely fail. This would lead to me being upset and giving up on my goal of being healthy. When small goals are made and you reach them, you will feel motivated to keep going.

2. Prioritize Your Goals:
This tip relates a bit to the last one in the sense that you must pick a few things to improve at a time. When you start a journey to being healthy, there is a temptation to go overboard and try to do everything at once. You'll want to start running, lifting weights, meal prepping, drinking kombucha.. This list goes on. There is a lot you can do, but realistically, you can only do a couple of things at once. Because of this, you need to prioritize which changes are the most important and doable for you at first. For example, if you want to increase you activity, you can make it a goal to take the stairs everywhere rather than the elevator. You could also make it a goal to walk around for 5 minutes for every hour you spend sitting and studying. (I personally love this tip as it breaks up my studying time and it helps me actually focus better on my studies!)  

3. Make Time For It:
I wish there was a way to avoid this, but there is no way to deny that exercise and eating healthy are likely to take up time. Before you panic though, I am not saying it will take up a lot of your time, but you must plan for it. I understand that being a student already comes with a heavy work load, but if you want to get healthy, you have to plan for it. From meal prepping to working out at the gym, these things require time upfront. However, you will reap rewards from these activities after. Meal prepping is done once or twice a week. After that, you will have food for the rest of the week and save yourself some money! Exercise will lead to you being more focused and energetic throughout the day which will help you with your studies. Long story short, do make some time for it, but you don't need to go crazy. 

4. Try HITT:
Besides running, HITT (High Intensity Interval Training) workouts are one of my favorite ones to do. HITT is a short, but highly effective workout. HITT workouts range from very short (4 minutes) to longer ones and you can pick the one that fits your own schedule. The thing that makes HITT so effective is that fact that you must push your body to the near max while preforming the exercises. HITT is made to get your body sweating and your heart beating right away. I personally love to do HITT workouts throughout the day or in the morning as a way to kick start my body.

5. Try Eating More "Plant Based" Foods: 
We all know the importance of having a proper diet. A healthy diet allows our body to function properly and gives us the energy to go about our day. I am a big advocate for eating plant based. According to Wikipedia 
"A plant based diet is a diet based on foods derived from plants, including vegetables, whole grains, nuts, seeds, legumes, and fruits, but with few or no animal products." 
 know This could have different meaning for everyone, but for me, that means incorporating more vegetables, fruits, nuts, and plant proteins into my meals. Whenever I reach for a snack, I always for for a piece of fruit with a protein such as butters or buts. The fruit provides me with nutrients while the protein keeps me full. For my meals, I make sure to load up on veggies, making sure that they take up about half of my meal. A good way for me to achieve this is to blend my fruits and veggies. I can throw all my veggies and fruits into a blender and drink my plants! This is perfect for a student who is always on the go (like me!). On the side, I choose to eat some carbs such as pasta and a serving of plant protein such as beans or tofu.

6. Limit Your Caffeine Intake: 
Along with this, I am going to add: "Get Enough Sleep!" The lack of sleep is the one that I struggle the most on. When my schedule gets busy, sleep is almost always the first to go. When it comes to coffee though, the debate on whether it is good or bad for you is half and half. Coffee is known to increase your metabolism, improve your energy, and burn fat. However, caffeine also leads to a dependence on it which is not good. What is known though is that too much coffee is certainly not good your your health. Because of this, I recommend limiting yourself to 2 cups of it a day. If you find yourself needing more than 2 cups, you may need to look into your sleep habits and making sure are getting enough hours of ZZZZZZ each night.

Tips to Stay Healthy While in School
Coffee can be helpful for a tired college student, but too much coffee is not healthy. Make sure you are getting enough sleep and not relying on coffee to get through your day.  

7. Forgive Yourself:
This tip has a couple meanings, but the main message to take away is that no one is perfect. We are humans and life sometimes gets in the way. If you had planned to wake up early to hit the gym before class on Monday before classes started, but hit the snooze button a couple times too much, don't fret too much about it. There are times where plans don't go the way we want and as long as it doesn't become a frequent thing, it won't matter in the long run. The same can be said with your diet. You've been eating clean for weeks and all of a sudden, you go out with your friends and you have fries and a milkshake. It's not the end of the world! You had fun (which is 100% allowed) and got to spend time with your friends. The thing that matters now is that you get back on track after the meal.

8. Do It Your Way:
There is no one or right way to get fit. We are all different with different needs and different responsibilities. When it comes to exercise, find what you enjoy and stick with it. Some people may prefer high impact workouts like running (me!) while others like low impact yoga. Some people may like to work out alone while other perform their best in group classes. A example of this that I struggled with before was the idea that "You need to workout in the morning." I tried this tip and while it made sense for some things such as running (running outside at 6am vs. 9pm at night in the dark), it did not make the most sense for workouts such as the gym. I find myself more productive, less drowsy, and stronger when I worked out during the evening or at night vs. the crack of dawn.  My body just could not wake up. Now I will still wake up to run in the morning for safety reasons, but whenever it's a gym day, I save that for later in the day and I allow myself to get some extra (much needed) sleep!

Tips to Stay Healthy In college and Graduate School
While studying is important as a student, taking care of your body and making sure you are healthy is equally as important. 
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