Weekly Wellness: Candy Work-off List

11 months 2 weeks 15 hours ago Monday, October 29 2018 Oct 29, 2018 Monday, October 29, 2018 2:21:00 PM CDT October 29, 2018 in Weekly Wellness
By: Amanda Barnes, KOMU 8 Wellness Coach
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COLUMBIA - It seems like the end of October tends to signal that the sugar consumption season is going to begin its gradual incline. First, it’s Halloween. Then pies on Thanksgiving. That leads us into holiday cookies. It’s frightening, right?

If you’re someone who is struggling to lose weight and/or if sugary treats are your weakness, having cute candy baskets sitting on your coworker’s desk or, having the large bag of candy “hidden” in the pantry waiting for Halloween can be downright torturous.

So maybe it will help you to keep yourself in check if you have an idea of how much work it takes to burn some of those little tasty treats. This chart pertains to SNACK SIZE treats (not the full-size):

TO BURN OFF . . .

YOU NEED TO DO . . .

Charleston Chew (30 calories)

10 minutes of leisurely walking (2.5 mph)

Nestle's Crunch or York Peppermint Patty (60 calories each)

25 minutes of yoga

3 Musketeers (63 calories)

26 minutes of Pilates

Hershey's milk chocolate bar (67 calories)

15 minutes of dancing

Kit Kat (70 calories)

10 minutes of rowing (moderate effort)

Regular M&M's (67 calories)

9 minutes of jumping jacks

Heath bar (77 calories)

12 minutes of aerobics

Milky Way, Mounds, Snickers, or Twix (80 calories each)

9 minutes on the elliptical

Butterfinger or Baby Ruth (85 calories each)

10 minutes of Zumba

Peanut M&M's or Mr. Goodbar (90 calories each)

13 minutes of hiking

100 Grand (95 calories)

10 minutes of kickboxing

Take 5 (100 calories)

17 minutes of leisurely bike riding (10-12 mph)

Reese's Peanut Butter Cup (110 calories)

7 minutes of jogging (10-minute-mile pace)

Almond Joy – 2 snack size bars

19 minutes of weightlifting

Skittles - 1 fun size pack

11 minutes of cycling

Keep in mind that these examples are based on the numbers for a 130 lb woman performing these exercises. (Source: https://www.popsugar.com/fitness/What-Takes-Burn-Off-Halloween-Candy-32307957)

Of course, we still may want to enjoy some sweet treats so here is a list of candies that are under 100 calories, 6 grams of fat, and 10 grams of sugar per serving.

1. Hershey’s Special Dark (Two miniatures: 88 calories and 5.2 grams of fat)

2. Twizzlers (Two: <100 calories and 0 grams of fat)

3. Peanut M&Ms (Snack size: 93 calories, 4.7 grams of fat, and 9.1 grams of sugar)

4. Reese’s Peanut Butter Cups Miniatures (Two mini cups: 88 calories, 5.2 grams of fat, and 9.2 grams of sugar)

5. Tootsie Rolls (Three minis: 70 calories and 1.5 grams of fat)

6. 3 Musketeers (Two minis: <50 calories and 8 grams of sugar)

7. Tootsie Pop (One pop: 60 calories, 0 grams of fat and 10 grams of sugar)

8. Payday (One fun size: 90 calories, 5 grams of fat, and 8 grams of sugar)

9. Mounds (One snack-size bar has 80 calories, 4.5 grams of fat, and 8 grams of sugar)

10. Almond Joy (About the same as Mounds above but add almonds)

11. Raisinets (Snack-size bag: 67 calories and less than 3 grams of fat)

12. Kit Kat (One two-piece bar: 70 calories, 3.6 grams of fat and 9.2 grams of sugar)

13. Jolly Rancher (Two pieces: 47 calories and 8 grams of sugar)

14. Dum Dum Lollipop (One pop: 20 calories, 0 grams of fat, and under 4 grams of sugar)

15. Nestlé Crunch (One fun-size: 60 calories and 3 grams of fat)

16. Air Head (One mini bar: <50 calories and 7 grams of sugar)

17. Mike & Ike (One snack-size box: 50 calories and 0 grams of fat)

18. SweeTarts (Three mini packs/6 pieces: 30 calories, 0 grams of fat, and 7.2 grams of sugar)

19. Heath Bar (One snack-size: 77 calories and 4.7 grams of fat)

20. Smarties (One roll: 25 calories, 0 grams of fat, and 5 grams of sugar)

(Source: https://greatist.com/health/20-better-halloween-candy-choices)

Being aware of what you’re eating and the amount of calories in each serving can help us to not go too crazy with the sweets at this time of year. Enjoy yourself! (Just not too much.) Happy Halloween!

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