Sneak Peek: Work It Off

It’s time for another sneak peek inside the Nutrition Education Store!

How Much to Work It Off?Today I want to talk about healthful eating habits. After all, there’s simply not enough time to work off a bad diet. That’s why Beth Rosen, MS, RD, CDN and I teamed up to create this wonderful new poster, Work It Off.

Work It Off outlines exactly how much time it would take a person to burn off the calories in common foods like burgers and soft drinks. Do your clients know that it would take 1 hour and 40 minutes to walk off the calories in half a frozen pizza? Or that an oversized cinnamon roll would take 2 hours and 14 minutes to walk off? Share all this painstakingly-researched information — and more! — with this fun and colorful poster.

Of course, the fun doesn’t stop there!

This poster comes with a free PDF handout. As a bonus just for you, I’d like to share that handout in its entirety, right now!

Here’s a preview…

Exercise is an important tool for achieving a healthy lifestyle. But beware of this diet pitfall: Exercise alone will not help you reach your weight loss goals, especially if you’re eating a high-calorie diet filled with solid fats and added sugar.

Exercise does burn calories, but there is a common misperception about just how long it takes to burn enough calories to equal the calories in a meal, snack, or drink. This chart includes the calorie counts of common food choices in the typical American diet, and the duration of time that a 150-pound person needs to walk in order to burn off those calories.

How long will it take you to work it off?

Get a personalized guide to both food and exercise at Food and Health’s Exercise and Calorie Calculator. You can access it for free at!

Simply choose an activity (aerobics, yoga, walking, etc), then enter the amount of time you will take to do it. Fill in your weight in pounds, then click “Compute”. You’ll end up with a number of calories burned.

The figures are based on moderate activity levels. If your workouts are more vigorous, you can add a few calories to the number you burn.

Like what you see? Get the handout for free!

Work It Off Handout

We’re here to help you look your very best, right now! Check out these marvelous nutrition education resources…

Choose Wisely Banner and Stand

12 Lessons of Diabetes Program

MyPlate Wall Cling for Kids

Indoor Workouts

Don’t wait until next week.

The major rush of the Christmas holiday is over. It’s time to catch your breath and regroup for the new year.  Even the most dedicated fitness people tend to get off schedule during the holidays. The pool where I do water aerobics does not have any classes scheduled the whole week.  So what to do? It would be easy to just stay in and take the week off. Tempting…but probably not a good idea.  I’ll definably have to make up for “lost time” the following week.

While it might not be your regular workout, here are a couple ideas to keep you and the family active this holiday week.

  1. Go for a walk and view the decorated homes in your neighborhood
  2. Take a break from returning gifts and walk quickly through the mall or store
  3. Invite guests for a before or after dinner walk
  4. How about a new tradition on the weekend between Christmas and the new year—a family day at the beach, park or skiing. Take a Frisbee or ball and start a game.
  5. If you live in snowy areas make a snowman or snow angels.
  6. Dance around the tree in the living room
  7. Go to a dance on New Year’s Eve
  8. Clean the house—turn on some music and make it fun! Dusting, vacuuming and mopping is activity.
  9. Get up early—or if the kids or guests are sleeping in—-get a walk or workout in before they get up.
  10. Do something active first thing in the morning and then again after a meal…instead of heading straight for the couch.
  11. The fitness center or gym closed this week?  Do a private class at home. Find a YouTube video. They’re free and come in all lengths and intensities.  Try something different. Bookmark several of different lengths to fit into the time you have available.
  12. Did you or the kids get a Wii or Xbox as a holiday gift?  Get it going and challenge your family.
  13.  Take the dog out for a quick extra walk—that could be your “quiet time”.

Don’t wait to next week….start the new year off with a healthier you.

By Cheryle Jones Syracuse, MS
Professor Emeritus, The Ohio State University