Walk Your Way to Health USA Today carried an interesting article about the value of walking. While we are encouraged to walk 10,000 steps per day, it takes a lot of steps to bum off calories. If you overindulged this Thanksgiving, consider the following, It might help you to be more careful during the rest of the holiday season! ‘Type of Holiday Food Steps Needed to Burn Calories cup of holiday stuffing Es 6,992 1/2 cups of candied yams - 3,910 3 ounces of roast turkey = 2,737 8 ounce glass of red wine = 3.266 1 slice of pumpkin pie = 1,569 1 slice of homemade pecan pie ~ 5,267 ‘Armile is about 2,000 to 2,500 steps depending on your stride. Calories are based upon someone who weighs 150 to 165 pounds. Adapted from Bonnie Jortherg, co-author of The Step Diet Book “Reprinted from Barbara Thompson's free e-newsletter featuring helpful information and research material to help patients succeed following weight loss surgery. Subscribe at http://www. barbarathompsonnewsletter.com ” Ask Barbara: The Protein Deal Twas recently asked a question on the yahoo group of my Back on Track Program that I thought _> a lot of people would benefit from, Hi Barbara, If we are to have 60 to 80 grams of protein daily, how do you do that without taking in more calories than you need and putting on weight? Donna Hi Donna ‘There are 2 ways that you can get in all of your protein and with careful choices, not use up all of your calories. Some people enjoy protein supplements and there are many to choose from. As an example: Profect 25 grams of protein = 100 calories Profect 50 grams of protein ~ 200 calories Protonix 18 grams of protein = 72 calories Any Whey 1 scoop = 17 grams of protein and 70 calories Nectar | scoop = 23 grams of protein and 90 calories Matrix 1 scoop = 23 grams of protein and 120 calories These are available at htpl/www. WL Scenterestore,com . Click on either “Meal Replacements” or “Protein Products.” Ifyou prefer to get your protein from food, itis easy to do. Notice though that in the list below, there are choices. ‘You will have a lot of calories left depending on the foods you select Beet — 4 ounces of lean beef with all fat trimmed = 33 grams of protein and 240 calories Boneless skinless chicken breast = 34 grams of protein and 183 calories Fish baked or broiled = 24 grams of protein and 139 calories Large boiled egg = 6 grams of protein and 77 calories | cup of lentil soup = 12 grams of protein and 218 calories | ounce of cheddar cheese ~ 7 grams of protein and 113 calories Protein is protein in whatever form you select. But it is good that you recognize that calorie values are as important as the number of protein grams you eat. “Reprinted from Barbara Thompson's free e-newsletter featuring helpful information and research material to help ‘patients succeed following weight loss surgery. Subseribe at hup://ww.barbarathompsonnewsletter.com ” Page 5