Calorie Control Council | Spring Feature

It's bathing suit season - time to shed those warm clothes and bring out the shorts, sleeveless shirts and favorite summer sundress. However, if the thought of having to remove your spring sweater in favor of leg-revealing shorts makes you shudder, take heart - there is still time to lose those excess pounds you may have gained over the holidays or just work on developing some healthier habits.

Fast Fact: Just 48 extra calories each day over the course of a year can lead to a five pound weight gain. Or 48 fewer calories each day over the course of a year can lead to a five pound weight loss! Find out how you can easily cut 48 calories (and more).

The first phase of this guide will test your calorie IQ! You'll find out which is better for you - a ham sandwich with lettuce and tomato on whole wheat bread or chicken salad on a croissant? See if your nutrition know how can pass the test!

The second phase will help you get rid of not only extra pounds but extra goodies you do not need. Learn the basics of a healthy refrigerator and pantry. Forget the closets, it's summer cleaning for your refrigerator!

And, finally the last phase will show you how summer cleaning can not only make your house sparkle, but also make you sparkle with a few less pounds. Couldn't resist that last piece of cheesecake in the refrigerator last night? - find out how many minutes you will have to wash windows to work it off!

Summer Cleaning for Your Refrigerator and Pantry

You may have recently cleaned out your closet, but have you taken a look at your refrigerator and pantry lately? If not, here are a few tips to get those healthier items to the front of the shelf.

Replace higher fat foods with lower-fat and reduced-calorie items. This includes foods such as cheese, ice cream, cookies, crackers, etc. By choosing low-fat milk in place of whole milk you will save 30 calories per cup and could possibly lose three pounds over the course of year (assuming you don't compensate your diet with excess calories.)

It's ok to have a favorite indulgent food in your house, but try putting it in the back of the refrigerator or pantry. Or, try substituting your favorite food with a reduced-calorie or lower-fat version. Remember, out of sight, out of mind.

Put fresh fruits, vegetables and salad fixings in the front of the refrigerator so that when you reach for a snack, you'll be more likely to grab something healthy. If you're pressed for time, buy pre-cut fruit and vegetables.

Buy canned or frozen fruit and vegetables to have on hand if you run out of fresh. Frozen vegetables and fruit provide the same nutritional quality as fresh. (Canned vegetables are also good but may be higher in sodium. Canned fruit is also nutritious but may be higher in calories due to the syrup. Look for a "light" syrup version.)

Get rid of any "tempting" foods that can sabotage healthy eating habits. Buy these foods only on occasion and when you do buy them, buy a small quantity.

Keep a pitcher of ice water on hand in the refrigerator. When you think you're hungry, reach for a cold glass of water first. Many people mistake hunger for thirst.

Don't shop at the grocery store when you are hungry. You're more likely to buy foods that you don't need (in terms of fat and calories).

Try to clean out your pantry and refrigerator each month, making sure to store healthier items where you can see them and storing less healthy fare out of sight.

How Long Does it Take to Burn it Off…

Was that piece of cheesecake really worth it? You might think twice when you see how long you'll have to wash windows to work off those calories. Although you may be surprised by how long it takes to actually burn away calories, take heart in the fact that your summer cleaning efforts will pay off. Not only will your home look great, but you will look and feel better too, as a result of the extra activity.

If you ate:	Activity	Duration
1 slice chocolate cheesecake	washing windows	59 minutes
1 double cheeseburger	gardening	2 hours 17 minutes
1 glazed donut	painting house	43 minutes
2 slices of cheese pizza	raking	1 hour 6 minutes
1 apple muffin	rearranging furniture	29 minutes
4 c. butter flavored popcorn	cleaning house	33 minutes
4 pieces of milk chocolate candy	mowing lawn	18 minutes
1 fudge brownie	washing dishes	2 hours 13 minutes
2 oz. gummyworms	ironing	1 hour 6 minutes
1 fried chicken breast	mopping	1 hour 13 minutes

Note: All activities are based on a 150-pound person working at a moderate intensity level. Actual calories burned may vary.

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