thanksgiving

Counting Thanksgiving Calories

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Graphic: Eating and ExercisingThe 2011 holiday season is upon us, so it’s time to remind ourselves how those holiday feasts can really pack on the pounds if your aren’t paying attention. Sure the holiday season is a time to indulge, so go ahead and treat yourself. But if you do it with the right intention, you’ll be able to enjoy the festivities and still feel good about yourself.

First, remember that the body works on a simple formula: energy in minus energy out equals energy stored. Or put another way: food eaten – activity = fat stored. Now, fat can either be stored or lost depending on the balance of the other side of the equation. If activity exceeds food eaten, there will be a negative result in the fat stored, or a net fat loss. Let’s look at some real numbers, but first let’s better understand what the activity part of the equation really means.

By “activity”, I’m referring to the body’s Total Metabolic Rate (TMR).  The TMR is the sum of the Basil Metabolic Rate (BMR), plus exercise and all physical activity, plus the energy used in digesting food, plus the energy used to adjust to external temperature.   For most people the TMR for women is around 2000 calories per day and for men is about 2500 calories per day.  (Calculate your personal TMR here)  So basically, if you consume more food calories than your TMR in a day, you’ll start storing fat.  If you consume fewer food calories than your TMR in a day, you’ll start losing fat.

Remember, that a pound of fat is about 3500 calories.  That’s way more than most people’s daily TMR and part of the reason that fat loss takes time.  However,  just 100 extra calories a day is enough to add a pound of fat by the end of a month!  Now, granted body metabolism is a bit more complicated than I’m illustrating here, but I hope you get the idea, especially when faced with the variety of holiday food choice ahead of you over the next month.

My suggestion:  instead of focusing only on one meal, like Thanksgiving, look at your total caloric intake and total metabolic rate over the course of a week.  This gives you much more flexibility to make adjustments on either side of the minus sign.  That way you can increase your weekly physical activity to compensate for a big Thanksgiving meal.

Just for fun, here’s a neat little holiday calorie counter to help illustrate the balance between calories in and calories out.  Enjoy it, and enjoy your holiday season with lots of festivities and lots of fun physical activity to balance your equation.

Paul Kulpinski is a licensed massage therapist, holistic wellness educator and co-founder of Mountain Waves Healing Arts in Flagstaff, Arizona. Information contained in this blog should not be taken as medical advice. Readers are advised to validate the information presented here with other sources including your personal physician for information specific to you.

Avoiding the New Year’s Day Weight Loss Resolution

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Holiday TreatsAs I write this we are only one week into the holiday season of feasts, office parties, and sugar plum treats and just 31 days away from the New Year and the popular resolution to lose some weight.  Maybe this year could be different.  Maybe this year, we could avoid adding the pounds during the next 31 days that we will resolve to remove 32 days from now.

First, let’s face some facts.  When we use the term weight as in “I’ve gained 15 pounds just from Thanksgiving” or “I need to lose some weight from all those holiday parties,”  what we’re really talking about is fat. We make the mistake of substituting our fat gain with the notion of weight gain.  Granted, if you add fat to your body, you will gain some weight.  But if we are only focused on weight, we are missing the mark.

Fat is by design the most efficient mechanism for our body to store energy.  It is so efficient that fat can hold 2.25 times the number of calories (energy) per pound than either carbohydrate or protein.  That’s why the human body evolved the ability to efficiently store energy in this very portable structure.  Look at it this way, 1 pound of fat contains 3500 calories.  That’s easily a two day’s supply of energy in just one pound!

In a balanced diet, we take in calories from three sources:  protein (lean meat, beans, eggs, dairy, soy), fat (animal, plant, nut), carbohydrate (vegetables, fruits, grains, sugar and everything else that isn’t protein or fat).  The body burns up the calories from each of these food sources  in two ways:

  • Basic Body Function (Basil Metabolism):  breathing, heart and circulatory function, glandular activity, cellular activity, digesting food, regulating body temperature and such.
  • Physical Activity:  walking, climbing stairs, dusting, mopping, bicycling, swimming, rugby playing, climbing Mt. Everest, and so on.

You’ll notice that you don’t have much control over your basil metabolism.  These functions are pretty automatic.  What you do have control over however are your voluntary physical activities.  These are activities that use skeletal muscle to initiate the physical movement.  The only difference is the type and intensity of the physical activity you choose.   You are free to make your physical activity housecleaning or climbing Mt. Everest, yet the Himalayan trek will burn up a whole lot more calories than applying the floor wax even though they both are using many of the same muscles.

So if you are only mopping the kitchen, but eating like your on the summit team for Everest, you’ll be eating more calories than your muscles need.  Since the body never lets a good calorie go to waste, it automatically puts it around your waist for future use.  After all, your body never knows when your mind might actually force it to attempt a summit of Everest.  That’s how we become over-fat and during the holidays we are at the greatest risk for this pattern.

During the month of December, the average person will add about 1-2 pounds of fat.  That’s equivalent to eating an extra 225 calories per day that isn’t burned off by physical activity.

The reason is all of those holiday parties, feasts and snacks provide enough calories to climb mountains, while at the same time we are slowly decreasing our physical activity (if we were active at all).  Our physical activity decreases for a variety of reasons, like less daylight, colder temperatures, and less time in general because we are attending all of those holiday parties.  So it’s not just about too many calories, it’s also about less activity which allows our muscles to weaken and atrophy which reduces their ability to burn calories.  Do you see the vicious cycle?

So now, more than at any other time of the year, it’s critical to keep up your exercise routine to maintain the muscle mass that will burn the calories you eat.   If you’ve already begun to lighten your workout, don’t fret, just get back onto the routine before you get any further into the holiday season.

Secondly, don’t obsess about all of the temptations.  Go ahead and indulge a bit and don’t deny yourself.  Do keep it in moderation however.  Ask yourself before you eat:  “am I hungry?”  If you are, what do you want to spend your calories on?  Choose well and you’ll feel good about what you are eating and you’ll be honoring your body without overloading it with excess energy that will have to be stored for tomorrow.

By maintaining or even increasing your physical activity now, you’ll be less likely to add the additional fat that prompts the New Year’s weight loss resolution.  More on that one next month.

Happy Holidays!

Resources:

Covert Baily Fitness

Boost Your Metabolism with Weight Lifting

Why Food Turns into Body Fat

The Confusing Calorie

How Calories Work

Paul Kulpinski is a licensed massage therapist, holistic wellness educator and co-founder of Mountain Waves Healing Arts in Flagstaff, Arizona. Information contained in this blog should not be taken as medical advice. Readers are advised to validate the information presented here with other sources including your personal physician for information specific to you.

Please Pass the Yams…er, Sweet Potatos?

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You know what I mean.  Please pass those orange looking potato like vegetables smothered in that sweet gooey syrup – what ever they’re called.  Will you be serving any on Thanksgiving?  If so, you might want to know what they are actually called.

sweet potatoes

Sweet Potato varieties

The names yam and sweet potato are often used to refer to the same vegetable, but in reality they are really quite different.  How they came to be confused was the result of the European colonization of the new world and the importation of slaves to the southern colonies.  You see, the sweet potato is a “new world” food and the yam originated in western Africa.

Sweet potatoes are of the plant family Convolvulaceae and are native to the tropical regions of South America.  Records show domestication of the plant for food as early as 5000 years ago.  Cultivation spread northward through Mexico, eastward to the Caribbean and westward into Polynesia.  By the time European settlers arrived in the 1600′s, the sweet potato was a well established food in the native culture that was quickly adopted by the settlers.

Farmer with Yams

Farmer with Yams

The introduction of African slaves into the southern colonies brought a new term:  “nyami” the African word for an edible root grown in west Africa in the plant family Dioscoreaceae.  This was translated by the Europeans as “yam”.  However, the plant species of the yam and the sweet potato are completely different.

To confuse matters even more, the wild sweet potato and the early cultivated varieties had a white or light yellow flesh under the skin.  Later varieties of sweet potatoes were cultivated with the now familiar orange colored flesh.  To distinguish the new orange variety from the traditional white varieties, marketeers adopted the term “yam” for the orange sweet potato to set it apart from the traditional white sweet potato.   Since the use of the name “yam” for an orange sweet potato is only a marketing gimmick, the U.S. Department of Agriculture today requires sweet potato producers who label their product with the name “yam” to also label the product with the name “sweet potato”.

It gets worse, because the sweet potato isn’t even a potato!  The potato comes from a completely different plant species called Solanaceae.   Yet, when we boil (or bake) these roots down to their nutritional components, there are many similarities.  I’ve included a chart for you to compare the nutritional similarities between the sweet potato, yam and russet potato.  You’ll notice that for most nutrients, they are roughly the same, except for two areas.

Sweet Potato, Yam and Russet Potato comparision

(Click to Enlarge) Source: Nutrition Data

The sweet potato has compounds in it that make it a strong anti-inflammatory.  This is useful for people suffering from arthritis, gout and IBS.   Even more importantly, sweet potatoes have 7 times the recommended daily value for Vitamin A, which is critical for healthy eyes, vision, teeth, bones, muscle and skin.  It’s a fat soluble vitamin so your body can store any excess you eat beyond what it needs.  However, because it’s fat soluble, it is also possible to get too much Vitamin A.  No need to worry, eating a sweet potato 3-4 times per week shouldn’t create a problem.

The other nice aspect of the sweet potato is that it is a nutrient dense food that is low in calories, unless you slop on the gooey syrup of brown sugar, molasses and marshmallows.  If that’s your way of eating these wonderful vegetables during Thanksgiving, then you’ve defeated all of the health benefits.  You don’t need the extra sugar on sweet potatoes – they are sweet enough already.  That’s why they’re called sweet potatoes!

Try serving them baked with a little butter and cinnamon.  You can also cut them into wedges, toss them in some olive oil and salt and bake them like french fries.  You can make mashed sweet potatoes, sweet potato soup, sweet potato fritters…. the recipes go on and on.

So when you sit down to your Thanksgiving meal, what is the name of that orange colored potato like vegetable on the table?  They’re called sweet potatoes, not just because of how they taste, but also because of how good they are for you!

Happy Thanksgiving,

Other Resources:

Everyday Mysteries

North Carolina Cooperative Extension Service

Food Reference

Associated Content

Nutrition Data: Sweet Potato

Nutrition Data: Yam

Nutrition Data: Potato

 

Paul Kulpinski is a licensed massage therapist, holistic wellness educator and co-founder of Mountain Waves Healing Arts in Flagstaff, Arizona. Information contained in this blog should not be taken as medical advice. Readers are advised to validate the information presented here with other sources including your personal physician for information specific to you.

It's What We Do

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It can be hard to find something to be thankful for during this current economic recession.  Perhaps you or someone you know is struggling to stay employed or worse, the job you had is no longer there.   Some Thanksgiving celebration it’ll be.  Or will it?  I guess it depends on your perspective.  It reminds me of a short story I wrote several years ago that might help put some perspective on the employment uncertainties we are all facing and maybe help you find some additional things to be thankful for this week.  Happy Thanksgiving!

 

It’s What We Do – A Short Story by Paul Kulpinski

Little Girl Helping Father with His TieThe town of Billet Falls has always been this way for as long as anyone can remember.  It’s a town, not unlike many others.  It’s full of people who are all busy doing the things they do in the places they do them.  There’s the banker who works at the bank.  The butcher who works at the market.  The nurse who works at the hospital and of course the Mayor who works at City Hall all working to keep things running along smoothly and without disruption, because that’s the way it’s always been done.  The people of Billet Falls liked living life that way and no one ever dared to try living life any differently.

It was the first warm day after a particularly long cold winter when Mr. Lincoln and his family moved to Billet Falls.  Their home, while new to them, had previously been occupied by the dry cleaner who ran the laundry near city hall.  It was a beautiful house, located right in the heart of town.  So it was that after unpacking their belongings, Mr. Lincoln decided to conduct some business and establish themselves as the town’s newest residents.  His first chore was to open a bank account, so he went to the bank and met the banker.

“It’s a pleasure to meet you, Mr. Lincoln”, said the banker.  What do you do?”

Mr. Lincoln noticed the family pictures on the banker’s desk and replied, “I do the same things you do.”

“Oh, you’re a banker too?” asked the banker with a tone of concern.

“Not at all.  I rear two beautiful children with the help of my lovely wife,” said Mr. Lincoln.

This puzzled the banker who replied, “Oh, that’s nice, I guess.”


The next morning, Mr. Lincoln decided to buy some fresh bread and pastries for his family’s breakfast.  So he ventured out early to the bakery where he met the baker.

“Welcome to Billet Falls Mr. Lincoln”, said the baker.  What do you do?”

“I am a father.” replied Mr. Lincoln.

The baker chuckled, “I see, and do you do any work?”

“Oh, there is a lot of work to do rearing two beautiful children.  Without the help of my lovely wife, I don’t know that I could get all of the work done!”  exclaimed Mr. Lincoln.

This confused the baker who was left to wonder as Mr. Lincoln walked back to his home in the heart of town with his fresh bread and pastries whistling a happy tune in the morning sunlight.


By the third day, Mr. Lincoln began preparing for a far-away trip he had scheduled so he stopped by the barber shop where he met the barber.

“Have a seat, Mr. Lincoln” said the barber inviting him into the chair by the front window.  “I’ve heard all about you.” As indeed word was spreading about the strange ways of Mr. Lincoln and his family.

“Oh, that’s wonderful,” said Mr. Lincoln.  “Then you know about what I do.”

“Well, no not exactly.  What is it that you do?”  asked the barber as his scissors began snipping away around Mr. Lincoln’s head.

“I’m the husband of a beautiful lady who has the deepest green eyes and who embodies that joyful feeling of a cool summer breeze,” said Mr. Lincoln with admiration.

“That doesn’t sound like a lot of work,” commented the barber as his scissors snipped on around Mr. Lincoln’s right ear.

“We’re quite busy actually, what with our two little one’s there’s barely a moment where we’re not doing something new and amazing!”

This wasn’t quite good enough for the barber so he pressed on.   “That’s nice, but what’s your real job,” he asked.

“I can’t think of any more important job than that!”  Mr. Lincoln thought for a moment then said, “Perhaps after the children are grown, I’ll find one.”

After Mr. Lincoln left with his fresh haircut, the barber turned the sign on his door to “CLOSED” and collapsed into his barber chair, stunned by what he had just heard.  If what Mr. Lincoln had said was true, this wasn’t good for Billet Falls.  For as long as anyone could remember, the people of Billet Falls knew each other by what they did and the very important titles they held because of it, like the banker, the baker and of course the barber.  What could it mean to be just a father?  The barber thought long and hard and it could only mean one thing.  So he went to the police station where the police officer worked and after talking for a moment, they went to the hospital where the doctor worked and after a while they went to the accountant’s office where the CPA worked and soon a large crowd of the people of Billet Falls, not knowing what to do about this new threat to their way of life went to City Hall where the Mayor worked.

The Mayor was outraged to learn that there could even be one citizen of Billet Falls who was not working at doing something productive.  So the Mayor marched off to Mr. Lincoln’s house in the heart of town followed by the banker, the baker, the barber, the policeman, the doctor, the accountant and the large mob of the other townspeople of Billet Falls which had become quite agitated.

The Mayor pounded on the door of Mr. Lincoln’s home.  When the door opened he demanded to know what Mr. Lincoln did.

Once again, Mr. Lincoln calmly replied,  “I am rearing two beautiful children with the help of my lovely wife.”

“What does it mean to rear two beautiful children with the help of your lovely wife?” blurted the Mayor.

“It means that I build model rockets with my son.  It means that I have tea parties with my daughter.  It means that my two beautiful children, my lovely wife and I take regular picnics in the parks around Billet Falls.  It’s that simple,”  said Mr. Lincoln.

“Ah, ha.  So you are unemployed!” the Mayor said accusingly.

“No, not at all!  I fly airplanes for the airline at the airport.” declared Mr. Lincoln.

The townspeople gasp in unison and then shouted in relief, “Oh, you’re a pilot!”

“No, I’m a father,” insisted Mr. Lincoln.  “It just so happens that I fly airplanes to earn money.”

A low murmer arose from the crowd as they grew uneasy again.  “I am no different from any of you,” Mr. Lincoln added.

But this did nothing to calm the crowd, until the fireman spoke up, slowly.  “So, you’re saying that because I am rearing my son that I am a father, who happens to put out fires for money”?

“Exactly,” said Mr. Lincoln.

Then the nurse spoke up, “I don’t have any children, Mr. Lincoln.  Does this mean that I am no body?”  There was a great commotion, as the crowd now believed that Mr. Lincoln had been defeated and maybe life could return to normal.

“Not at all,” said Mr. Lincoln.  “You’re someone’s daughter and perhaps even someone’s friend, correct?”

“Yes” she said.

“Then you are a daughter of two people who love you very much, who happens to take care of sick people for money,” said Mr. Lincoln.

The Mayor, still frantic about maintaining order in his town shouted, “How can we have a town full of fathers, mothers, sons, daughters, friends and neighbors?  We will never get anything done!  The town will collapse!”

But Mr. Lincoln knew that would never happen.  “Mr. Mayor” he said, “jobs come and go but the relationships you have with your family, friends and neighbors will outlast them all.”  Then Mr. Lincoln extended his hand to the Mayor, “my name’s Tom.  Tom Lincoln.”

The Mayor stammered slightly, then with a laugh he shook Mr. Lincoln’s hand firmly and replied, “my name’s Robert James Turner.  My friends call me R.J.”

“It’s a pleasure to meet you, R.J.,” said Mr. Lincoln.

And with that handshake, the matter was settled.  Before long, the people of Billet Falls began to think of themselves as fathers, mothers, sons and daughters; friends and neighbors all of whom did this or that for money.  Did the town collapse?  On the contrary.  It thrived as an amazing thing happened – some people actually decided to swap the jobs they did for money, because the banker really didn’t like banking and the plumber hated water.  What would have been the scandal of all scandals in the history of Billet Falls in the past, was now a minor event because Susan was a better banker than she ever was a plumber and Henry became the best plumber the town of Billet Falls had ever known.

© 1999, 2009  Paul Kulpinski

 

Paul Kulpinski is a licensed massage therapist, holistic wellness educator and co-founder of Mountain Waves Healing Arts in Flagstaff, Arizona. Information contained in this blog should not be taken as medical advice. Readers are advised to validate the information presented here with other sources including your personal physician for information specific to you.