Family Ties & ( how your weight is a traditional sore point with your parents )
From my columns at the Brooklyn College Excelsior
By Fitness Fanatic (Margo Belton)
4/1/2008
Did you enjoy the time off?
I for one have a lot of reading to do, which means
like you, I am sitting and storing calories with every
a flip of the page.
The client-(a BC student ) and I have not started yet.
I am looking at her list of ethnic foods and trying to
determine their nutrient content on some software
that does not recognize ethnic foods unless
I turn it into recipes.
It is making me hungry. For once, I do not want to eat
what is in my neighborhood- Chinese, Vietnamese or
Mexican. I did not go home for Easter so I am missing
the breakfast my Dad makes every Sunday. I can shovel
the whole driveway on it. The plan is to get the Client to
burn calories as if she lives with my crazy clan in
the Midwest. She has admitted that she does not move
much. I have to take into consideration that she
enjoys activity best when her mom walks with her.
Family is such a big part of this.
Based on the average weight of 150 lbs my Dad and 170
for my Mom (yes, you read it right) here is a typical
caloric expenditure chart.
150 lbs
Walking -2 mph – 51 calories an hour
Walking 3.5 Mph – 95 calories an hour
Aerobics low impact class – 136 calories an hour
Inline skating 374 calories an hour
Biking, stationary- vigorous (Spinning) – 324
calories/hr
Shoveling snow - 413 calories an hour
170 lbs
Walking -2 mph – 58 calories an hour
Walking 3.5 Mph – 108 calories an hour
Aerobics low impact class- 154 calories an hour
Inline skating 424 calories an hour
Biking stationary vigorous (Spinning) – 367
calories/hr
Shoveling snow - 469 calories an hour
(The information is from a wallet card called Fitness
on the Go. There are some wallet cards on the
information table in the Women’s Center.)
If your parents are active, and they are good cooks,
you will be influenced by their example. Both my Dad
and I are quite active. (My Dad is 82.) Mom is
sedentary and does not drink water often. ) Client
says her Mom is the opposite of my Mom. At least her
Mom cooks and goes for walks. I designed the
following for my Mom after she stopped getting the
Nutrient Food deliveries. It varies between 1600 -1800
calories, and is designed to account for her activity
level. If the Client went home with me, this is the food we
would use to shovel, and this is what has brought my
Mom’s weight down from 200 lbs.
xxxxxxxxxxxxxxxxxxxxxxxxx428 words
Sunday
Breakfast
4 4-inch pancake mix (whole grain if possible see
health food stores for Whole Grain Products)
1 teaspoon Real butter
2 tablespoons Organic Maple syrup
3/4 cup blueberries
Water, tea coffee but no artificial sugar added Dash
of milk to cut acidity- Low fat or 1 % milk OK
Lunch
2 slices whole-grain bread (NOT whole-wheat bread)
2 oz. turkey or ham
1 oz. White or feta cheese Or just eat some soup in
place of the cheese No creamy soups, or salty
soups.
1 teaspoon mustard. You can place a slice of cheese on
the sandwich. You want the calcium.
1 banana or other fruit in season
This may sound like a lot to you but if you eat out of
the house,
you will get more calories than you realize- more
than this menu
Or just eat some soup in place of the cheese
Dinner
7 oz. chicken, skinless,
cubed
2 scallions or onions Optional
1 teaspoon olive oil, to
sauté scallions and
chicken
1/2 cup canned pineapple
in own juices, add to
chicken after searing
½ mushrooms sliced,
add to chicken after
searing
1 cup snow peas
2/3 cup wild rice (white, brown if you are stuck)
Water, tea coffee but no artificial sugar added Dash
of milk to cut acidity- Low fat or 1 % milk OK
Snack
1-2 apples sliced (if you do not want them to go
brown, dip slices in lemon juice.)
4 teaspoons natural peanut butter (Oil is on top – You
have to stir it)
Spread peanut butter on apple slices
Of course, we do not eat pancakes every Sunday. There
is a cyclic character to our food that lends itself to
tracking, like a menu. If I ran a daily column, I
would be able to show you the patterns in a couple of
weeks, maybe even write some recipes. However, the Client
and I get moving in the next column.
Margo NSCA, NASM CPT
Monday
Breakfast
1 cup oatmeal Slow cook Irish steel cut NO Instant
2 tablespoons raisins or prunes or figs
Water, tea coffee but no artificial sugar added Dash
of milk to cut acidity- Low fat or 1 % milk OK
Lunch
1/2 6-inch whole Grain pita or corn tortilla
3 oz. chicken, diced,
skinless,mixed with:
1 teaspoon light
Mayonnaise
1 scallion or onion Optional
and 1 tablespoon
celery, diced
1/2 zucchini, sliced in spears
2 tablespoons nonfat
creamy Italian salad
dressing, to dip zucchini
1-1/4 cups watermelon,
cubed
Water, tea coffee but no artificial sugar added Dash
of milk to cut acidity- Low fat or 1 % milk OK
Dinner
Fish or beef
4 oz. salmon, cubed
1/2 cup onions, sliced
1 teaspoon olive oil, to
sauté onion and salmon
1/3 cup tomato sauce,
diluted with 1/3 cup water.
Add last few minutes of
cooking.
10 small green olives, add
to tomato sauce
1-1/2 cups whole grain spaghetti or
Sweet potato noodles (Sunset Park Chinatown 1$)
1 cup broccoli
Water, tea coffee but no artificial sugar added Dash
of milk to cut acidity- Low fat or 1 % milk OK
Snack
1 pear or other fruit in season
Shopping Tip Brown rice has artificial color added to
it. It’s not brown as if you left the hull on. It’s
fake.
Wild rice easily found in Hong Kong Supermarket 8th
avenue and 62nd street across from N train express
stop, Sunset Park. Rice is just inside door. Has to be
soaked overnight before cooking. Save the water; it’s
full of vitamins and minerals. Cook your rice in it.
Fitness Tip: Drink water sensibly: You could go by the
color of the urine
Water up to 1 ounce per lb of present body weight in a
24- 36 hour period
Depending on exercise level this may increase slightly
assuming
normal temperatures in a gym or indoor space For
heat and humidity extremes see
http://gssiweb.com
From my columns at the Brooklyn College Excelsior
By Fitness Fanatic (Margo Belton)
4/1/2008
Did you enjoy the time off?
I for one have a lot of reading to do, which means
like you, I am sitting and storing calories with every
a flip of the page.
The client-(a BC student ) and I have not started yet.
I am looking at her list of ethnic foods and trying to
determine their nutrient content on some software
that does not recognize ethnic foods unless
I turn it into recipes.
It is making me hungry. For once, I do not want to eat
what is in my neighborhood- Chinese, Vietnamese or
Mexican. I did not go home for Easter so I am missing
the breakfast my Dad makes every Sunday. I can shovel
the whole driveway on it. The plan is to get the Client to
burn calories as if she lives with my crazy clan in
the Midwest. She has admitted that she does not move
much. I have to take into consideration that she
enjoys activity best when her mom walks with her.
Family is such a big part of this.
Based on the average weight of 150 lbs my Dad and 170
for my Mom (yes, you read it right) here is a typical
caloric expenditure chart.
150 lbs
Walking -2 mph – 51 calories an hour
Walking 3.5 Mph – 95 calories an hour
Aerobics low impact class – 136 calories an hour
Inline skating 374 calories an hour
Biking, stationary- vigorous (Spinning) – 324
calories/hr
Shoveling snow - 413 calories an hour
170 lbs
Walking -2 mph – 58 calories an hour
Walking 3.5 Mph – 108 calories an hour
Aerobics low impact class- 154 calories an hour
Inline skating 424 calories an hour
Biking stationary vigorous (Spinning) – 367
calories/hr
Shoveling snow - 469 calories an hour
(The information is from a wallet card called Fitness
on the Go. There are some wallet cards on the
information table in the Women’s Center.)
If your parents are active, and they are good cooks,
you will be influenced by their example. Both my Dad
and I are quite active. (My Dad is 82.) Mom is
sedentary and does not drink water often. ) Client
says her Mom is the opposite of my Mom. At least her
Mom cooks and goes for walks. I designed the
following for my Mom after she stopped getting the
Nutrient Food deliveries. It varies between 1600 -1800
calories, and is designed to account for her activity
level. If the Client went home with me, this is the food we
would use to shovel, and this is what has brought my
Mom’s weight down from 200 lbs.
xxxxxxxxxxxxxxxxxxxxxxxxx428 words
Sunday
Breakfast
4 4-inch pancake mix (whole grain if possible see
health food stores for Whole Grain Products)
1 teaspoon Real butter
2 tablespoons Organic Maple syrup
3/4 cup blueberries
Water, tea coffee but no artificial sugar added Dash
of milk to cut acidity- Low fat or 1 % milk OK
Lunch
2 slices whole-grain bread (NOT whole-wheat bread)
2 oz. turkey or ham
1 oz. White or feta cheese Or just eat some soup in
place of the cheese No creamy soups, or salty
soups.
1 teaspoon mustard. You can place a slice of cheese on
the sandwich. You want the calcium.
1 banana or other fruit in season
This may sound like a lot to you but if you eat out of
the house,
you will get more calories than you realize- more
than this menu
Or just eat some soup in place of the cheese
Dinner
7 oz. chicken, skinless,
cubed
2 scallions or onions Optional
1 teaspoon olive oil, to
sauté scallions and
chicken
1/2 cup canned pineapple
in own juices, add to
chicken after searing
½ mushrooms sliced,
add to chicken after
searing
1 cup snow peas
2/3 cup wild rice (white, brown if you are stuck)
Water, tea coffee but no artificial sugar added Dash
of milk to cut acidity- Low fat or 1 % milk OK
Snack
1-2 apples sliced (if you do not want them to go
brown, dip slices in lemon juice.)
4 teaspoons natural peanut butter (Oil is on top – You
have to stir it)
Spread peanut butter on apple slices
Of course, we do not eat pancakes every Sunday. There
is a cyclic character to our food that lends itself to
tracking, like a menu. If I ran a daily column, I
would be able to show you the patterns in a couple of
weeks, maybe even write some recipes. However, the Client
and I get moving in the next column.
Margo NSCA, NASM CPT
Monday
Breakfast
1 cup oatmeal Slow cook Irish steel cut NO Instant
2 tablespoons raisins or prunes or figs
Water, tea coffee but no artificial sugar added Dash
of milk to cut acidity- Low fat or 1 % milk OK
Lunch
1/2 6-inch whole Grain pita or corn tortilla
3 oz. chicken, diced,
skinless,mixed with:
1 teaspoon light
Mayonnaise
1 scallion or onion Optional
and 1 tablespoon
celery, diced
1/2 zucchini, sliced in spears
2 tablespoons nonfat
creamy Italian salad
dressing, to dip zucchini
1-1/4 cups watermelon,
cubed
Water, tea coffee but no artificial sugar added Dash
of milk to cut acidity- Low fat or 1 % milk OK
Dinner
Fish or beef
4 oz. salmon, cubed
1/2 cup onions, sliced
1 teaspoon olive oil, to
sauté onion and salmon
1/3 cup tomato sauce,
diluted with 1/3 cup water.
Add last few minutes of
cooking.
10 small green olives, add
to tomato sauce
1-1/2 cups whole grain spaghetti or
Sweet potato noodles (Sunset Park Chinatown 1$)
1 cup broccoli
Water, tea coffee but no artificial sugar added Dash
of milk to cut acidity- Low fat or 1 % milk OK
Snack
1 pear or other fruit in season
Shopping Tip Brown rice has artificial color added to
it. It’s not brown as if you left the hull on. It’s
fake.
Wild rice easily found in Hong Kong Supermarket 8th
avenue and 62nd street across from N train express
stop, Sunset Park. Rice is just inside door. Has to be
soaked overnight before cooking. Save the water; it’s
full of vitamins and minerals. Cook your rice in it.
Fitness Tip: Drink water sensibly: You could go by the
color of the urine
Water up to 1 ounce per lb of present body weight in a
24- 36 hour period
Depending on exercise level this may increase slightly
assuming
normal temperatures in a gym or indoor space For
heat and humidity extremes see
http://gssiweb.com
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