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The holiday season is upon us and with that not only do we find our days filled with festivities and food, but we end up with a packed schedule and little time to exercise. Physical activity is essential during this busy holiday season. Not only does it burn off calories you consume, but it also helps reduce stress, anxiety, and depression, all of which are heightened during the month of December. This month I am sharing with you twenty ways you can burn at least an extra two hundred calories without having to hit the gym!


What is your favorite way to add extra activity into your day during this busy holiday season? 

20 Ways To Burn 200 Calories...Without Going To the Gym!

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The information provided is based off an average 150 pound female. Specific calories burned will vary based on individual metabolic rates.

  1. Shoveling snow - 211 calories in 30 minutes
  2. Gardening - 204 calories in 45 minutes
  3. Moving furniture - 204 calories in 30 minutes
  4. Sweeping/Mopping - 200 calories in 1 hour
  5. Scrubbing toilets, tubs, etc - 204 in 60 minutes
  6. Cooking - 200 calories in 1 ½ hours
  7. Playing/Running around with kids - 213 calories in 75 minutes
  8. A game of frisbee - 204 calories in 60 minutes
  9. Dog Walking - 206 calories in 55 minutes
  10. Shopping - 300 calories in 2 hours
  11. Walk Around Neighborhood to Look at Lights - 206 calories in 1 hour
  12. Ice Skating - 206 calories in 26 minutes
  13. Dancing - 204 calories in 40 minutes
  14. Singing Carols - 204 calories in 90 minutes
  15. Vacuuming - 200 calories in 1 hour
  16. Hanging Lights Outside - 200 calories in 2 hours
  17. Sledding - 206 calories in 26 minutes
  18. Wrapping presents - 201 calories in 2 hours and 30 minutes
  19. Laughing - 206 calories in 1 hour and 40 minutes
  20. Decorating - 215 calories in 1 hour and 15 minutes

 

Coconut and Date Nut Balls

Siggi'sCoconutDateBalls Not only do these make a great snack and energy boost, but they make a great holiday gift for teachers, co-workers, and friends!  makes 18 balls Ingredients

  • 1 cup Medjool Dates, chopped (about 12-13 large dates)
  • 1 cup raw cashews
  • 1/4 cup hemp seeds, hulled
  • 1/4 cup chia seeds
  • 1/2 cup almond meal
  • 1/4 tsp fine sea salt
  • 1/2 cup shredded unsweetened coconut plus more for rolling
  • 1/4 cup Siggi's Vanilla 0% Skyr
Recipe by Siggi's Dairy, click here to learn more

Directions:
  1. Combine all ingredients in a food processor and blend to desired consistency.
  2. We like keeping the pieces larger for a crunchier ball.
  3. When desired consistency is reached, form 1oz balls then roll in the shredded coconut to coat.
  4. Store in the refrigerator and enjoy as a quick snack!
 

 

What you get by achieving your goals...

"What you get by achieving your goals is not as important as what you become by achieving your goals." Zig Ziglar
News and Events: 
I will be launching an online Nutrition & Lifestyle Coaching Program beginning in Jan 2016! This 10 week (private & confidential) program will help you REFINE your life and create optimal health! Program includes 2 virtual consults, daily tips & inspiration by email, tele-seminars, recipes, motivation & food journal reviews. You only get ONE body so make it your best possible! Email me for more details.

Burn More...

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Walk while you talk. A great way to increase movement and add steps to your day is to walk while you talk on the phone. Every step counts!

Drink caffeinated tea or coffee. Studies indicate caffeine actually has a positive metabolic boosting effect on the body, increasing overall calorie burn.

Be a fidgeter. Fidgeting during the day will actually increase overall calorie burn. The specific amount of calories burned will vary from person to person, depending upon the height, weight, and amount of fidgeting you do.

Laugh more. Laughter really is the best medicine. Over the holidays I hope your days are filled with laughter and joy. Not only will laughing burn more calories, but it also helps reduce stress and anxiety and promotes healthy relationships. Find a funny joke, share with friends, and burn more calories—a win-win for all!

Eat spicy foods. Research indicates spicy foods have a higher thermic effect—meaning it takes more energy for your body to convert into energy it can use. It may not be tremendously significant, but hey, every little boost helps. Go ahead and enjoy that cayenne pepper dark chocolate!

Break up exercise. Break up your exercise into smaller, more frequent sessions throughout the day. Studies have found when you break exercise into smaller segments through the day you actually burn more calories. There really is no reason why you don’t have time to get in 20 minutes of exercise during the holidays! Break this up into two 10-minute sessions, or even four 5-minute sessions of exercise.
About: 

Alyssa Simpson is the owner of Nutrition Resolution, LLC which provides individuals looking to improve their health with the knowledge, tools, and support they need to return to their natural state of wellness. After working for 9 years as a dietitian in hospitals, long term care facilities, fitness centers, a community health center, and a managed care organization, she started Nutrition Resolution, LLC.  Her experience in a variety of settings provided her with a broad perspective and lead her to gain additional certifications so she could specialize in the areas she is passionate about, including integrative and functional nutrition.  Now in private practice, she provides medical nutrition therapy and nutrition counseling, which may include nutrition education, menu planning, special diets, elimination diets, and specialty testing.  Alyssa is partnered with Arizona Digestive Health and specializes in treating digestive complaints, including gas, bloating, diarrhea, constipation, irritable bowel syndrome (IBS), Crohn’s, colitis, celiac disease, and others, as well as conditions related to food sensitivity such as chronic fatigue, headaches, fibromyalgia, migraine, sinus problems, joint and body aches, and more.

Copyright © 2015 Nutrition Resolution, LLC, All rights reserved.



Copyright © 2015 Customized Nutrition Newsletters, All rights reserved.