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Exercise and Learning To Pace Yourself

Many of you know that I’m on the healthy living journey right along with you. I was hit with a brain tumor a few years ago that has changed me fundamentally – and one of those things is my weight and exercise.

I used to be about 30 pounds lighter and loved getting out on a hike with the dog. But due to medication and lack of exercise due to pain, I’ve packed on the pounds and I’d love to get rid of them. That’s really an understatement…I’d love to blast that weight to oblivion. Read More »

New Study Confirms Keeping a Food Journal Helps You Lose Weight!

It’s been core to the CalorieKing Program since its inception – keeping a food journal. By recording what you eat you are accountable for the calories you eat and over time you gain CalorieKing Blog Food Journalsinsight into your cravings, triggers and general habits. It’s so important we’ve built the diet and exercise recording feature directly into our online program. Now a new study by the Fred Hutchinson Cancer Research Center validates the concept of keeping some record of your food intake does help you lose weight.

Allan Borushek, dietitian and founder of the CalorieKing Program notes: Read More »

School’s In Session: Lunchbox Lessons

Lunch Matters Too!CalorieKing Blog Healthy Lunch Box

Even with a healthy breakfast to fuel the morning, your child’s mind and body are working overtime at school and will need a healthy lunch. If your family chooses to pack lunches instead of purchasing lunch at school, a little planning ahead and you can make lunches that make your kid happy – and you happier when you see that everything has been eaten! Read More »

Going Gluten Free Isn’t a Weight Loss Diet

Celebrities such as Miley Cyrus, Lady Gaga and Nicki Minaj have made headlines recently about going gluten free as part of their health regimes. It’s easy for fans to think that celebs who CalorieKing Gluten Freeare going gluten free are doing so to just to lose weight and may follow along hoping to shed pounds themselves.

To set the record straight, going gluten free is not a weight loss diet. A gluten free diet is prescribed by doctors or dietitians for those who have been diagnosed with difficulty digesting, or are sensitive to gluten. The condition is called celiac disease. Read More »

How to Beat the Freshman 15

Just about everyone has heard about the dreaded “Freshman 15” – the phenomenon that sees many students gain anywhere from three to fifteen pounds. Why does it happen and how can we help prevent it? Let’s take a look.

What Causes Freshman Year Weight Gain?CalorieKing Blog Freshman 15

Heading off to college is a time of great change where the habits you’ve had since childhood are turned upside down. Food and eating habits are especially up in the air with no one to look over your shoulder and tell you what to do

It can mean the freedom to eat more for some – a chance to have foods they weren’t allowed to have before like sugary cereals or extra ice cream whenever one wants. So in addition to poor choices, there is also a lack of portion control.

For others eating more can be about anxiety or homesickness – adding extra food to their feel better about uncertain, new situations. Or, simply just not being mindful of what they are eating and when.

All of these reasons can contribute to the weight slowly adding up.

How Do You Beat the Weight Gain?

Knowledge is a powerful tool. Before your teen heads off to college why not sit down and discuss with them what can happen when their food patterns suddenly change after all these years. Here are some tips to pass along:

Don’t skip meals. Just like with any other healthy eating plan, having consistent, healthy meals is important. If you skip meals your body starts to store what it does get as fat to prevent what it thinks is “starvation.”

Remember portion control. In the school cafeteria you’ll see literally dozens of choices for your meals. Remember that just because it is in front of you doesn’t mean you have to eat it all or try everything. You have the power over what you put on your plate or whether you go back for seconds. Or if a friend orders pizza, you can enjoy some but recognize when you feel full and stop, or give yourself a cue of eating just one slice.

Remember what eating healthy means. As we’ve said you’ll have literally dozens of choices in front of you. When you were at home likely some meal choices were made for you, now it’s up to you. Make sure the majority of your plate is made up of healthy vegetables and fruits, with room for your protein and some wholegrains. Your fatty deserts or starchy items should really be just samples or small tastes to keep your healthy eating on track.

Have healthy snacks and avoid the vending machines. Most likely you’ll have a dorm fridge – make sure you fill that with healthy snacks to rely on when you are hungry. Make sure you have fruits, or low fat cheese and crackers to rely on. Avoid your dorm’s vending machine that will be packed with candy, chips and soda.

Avoid fast foods. Meals from places like McDonalds or KFC are cheap and tasty but before you know it the calories from one meal can add up to most of your daily CalorieKing Blog Create a Mealrecommendation for calorie intake. To help visualize just how many calories are in our fast food favorites – and in vending machines too for that matter CalorieKing has created a special app called Create-A-Meal that enables you to experiment with different fast food meal combinations to help you stay calorie aware. You can download it here: Create-A-Meal

Watch what you drink. Remember those sodas you find everywhere on campus are high in sugar and empty calories. Make sure you are drinking plenty of water or diet soda when you are thirsty. If you are old enough to partake of alcohol, limit your drinking. Alcohol is a calorie dense, low nutrient addition to your diet and can lead to added pounds; remember that it also loosens inhibitions and the willpower you had to stop eating at one slice of pizza could go right out the door!

Don’t forget to exercise! Keep moving so that you are burning off some of the extra calories you may be taking in. Try to find a workout buddy who shares interest of some of your activities or if you are just starting out, take the stairs when you can and walk the campus when you can.

When Should I Worry?

Change is a difficult thing – and moving out and going to college ranks up there as one of the most stressful changes you can make. Give yourself time to adjust to a healthy routine.

If however you are not feeling well in any way or something doesn’t feel normal about your body or health routine, you should visit your student health center right away to seek advice. Additionally, if you find yourself fixated on your weight to the point it is interrupting your daily life or you are depressed about your habits, don’t hesitate to seek help from the student health center. That’s why they’re there – to help you stay healthy and happy as you start out on this next phase of your life!

Tips for Quick and Healthy Dinners

September is the month everything changes. Kids go back to school, your office is starting to look at end of year wrap-ups, and everyone has an activity you need to keep track of.

With all that goes on it can be hard to focus on getting a quick and healthy dinner on the table. Here is a reminder of some tips we’ve all seen at some point. They are so simple we often forget them, but they can help us save precious time and save us from feeling the guilt of not serving up something nutritious: Read More »

Fair Foods – Calorie Catastrophes Revealed!

We all love going to our local, county or state fairs. The people watching, the rides, the exhibits and, of course, the food. The smells are hard to avoid and the brightly colored stalls draw us closer to see what all the fuss is about. And there is a lot of fuss. Every year we hear about some new popular fair food that promises to outdo everything we’ve seen before.

The problem is these foods are by and large, going to put a massive dent in your daily calorie intake and in some cases exceeds it.  CalorieKing has done some research on fair food treats and our estimates (as each preparation and sizes vary from fair to fair) confirm your instincts that these fair foods should be look and don’t touch! Read More »

Have A Healthy Time at the Fair

CalorieKing Fair Food Health Tips

Credit: Joan Bush

Attending your local, county or state fair is meant to be pure fun, but be warned of a few health pitfalls as you make your way through the midway – both from food and from the hot, sunny weather. The more you prepare for these things in advance the better your chances of having nothing but good times to remember.

Remember these tips: Read More »

Don’t Forget a Little Exercise While on Vacation!

We all look forward to our vacation – it’s a time where we traditionally forget the rules of our everyday lives and enjoy ourselves with friends and family. For those of us who are working CalorieKing Blog Family Exerciseon a maintaining a healthy lifestyle however, we may not want to forget all the rules.

We often focus so much on food – counting our calories and portion control that we may forget exercise is an important part of the mix when looking at getting and staying healthy.

Fitting in a little exercise while you are on the road is probably a lot easier than you think. After all, think of all the walking you’ll be doing sightseeing and enjoying your time in a new place.

If you are looking for something a bit more structured here are some tips that can help: Read More »

Are You a Binge Eater?

Are You Binge Eating and Can’t Stop?

Binge eating is defined as compulsively eating unusually large amounts of food in one sitting and is usually done secretively.  It ranges in severity from periodic incidents to the recurrent CalorieKing Blog Binge Eatingepisodes as seen in Binge Eating Disorder (BED). Binge eating is not to be confused with occasionally overeating or giving into a craving now and then.

Picture overeating on a continuum using these markers:  quantity of food, frequency, emotional distress, powerlessness to stop. The higher on the scale for frequency and quantity, coupled with emotional distress, and an inability to stop, the more severe the problem.

Even infrequent binges to mask emotions should not be taken lightly. View them as a wakeup call.  Something in your life is in disarray.  Binges are masking what’s eating at you.

Binge eating is destructive to your mind and body. But, it can be controlled.  However, it’s not just a matter of saying you will stop.  It’s too complex. It will take some digging to get to the heart of it, learning healthier ways to manage what’s eating at you, or may take professional help. Read More »