Pete’s Tuesday Weekly – Calorie Burn

Every day we do things as we go about our daily lives and all of those activities burn calories, including doing nothing and even eating…especially if you are eating celery. Did you know that the act of eating and digesting celery burns more calories than you intake from the vegetable? Further, celery has nutrients like vitamin C, A, and K as well as anti-oxidant properties that may be able to improve cardiovascular health?

Here are some ballpark calorie expenditures for everyday activities:
Wash the Car – 20 minutes of washing the car will burn about 100 calories.
Sleeping – Eight hours of good sleep will burn, on average, 360 calories.
Sweeping – moving a broom back and forth for 10 minutes will burn about 28 calories.
Mowing the lawn – one hour of mowing the lawn will burn 325 calories.
Do the Laundry – 30 minutes of folding clothes will burn 72 calories.
Shopping – an hour of walking the isles and reading the nutritional labels at the grocery store will burn 250 calories.Go Golfing – Walk, don’t ride a cart, and In just 30 minutes of your game you will burn 200 calories, or more.

Doing nothing – Basal Metabolic Rate (BMR) that’s right, even a body at rest burns calories. For point-of-reference for each of you, you should figure out what your BMR is. It is estimated using your age, weight in pounds, and height in inches with the following formula:

Women: 655 + (4.35 x weight) + (4.7 x height) – (4.7 x age)
Men: 66 + (6.23 x weight) + 12.7 x height) – (6.8 x age)

While the above BMR formulas are a handy guideline, a body with a greater ratio of muscle to fat requires more calories each day. Men, who are generally more muscular than women, burn more calories. Additionally, most people lose muscle mass as they age, so younger people tend to burn more calories than do older people. Weight training is an effective way to speed up your basal metabolism.

Thanks,

Pete

Weekly Tidbit about me – Back in my early twenties when I was a bit more nimble I pinned a wrestling bear at the greater Cleveland Sports and Outdoor show at the old Cleveland Convention Center. It was back in ‘83’ or ‘84’…can’t quite remember.

Pete’s Cowboy Caviar
There are many versions of it and you can pick it up in nice size per-prepared containers at Costco…not the same as my below recipe though.  I prefer my version as I make it a bit spicier and with a bit of a smoky flavor. This is a great dish to take to parties, or for an upcoming 4th of July picnic. Make sure you have a sizable container (2 quarts should do it, 3 quarts would be better) and mix the following:
• 1 can of Black Beans (Drained)
• 1 Can of Small Red Beans (Drained)
• 1 Can of Small Red Beans (Drained)
• 1 Can of Black Eye Peas (Drained)
• 2 Cans of Fire Roasted Diced Tomatoes (Drained)
• 2 Tablespoon of Diced pickled Jalapenos
• ¼ Cup of Diced Cilantro
• 1/3 – ½ Cup diced Green peppers
• 1/3 – ½ Cup of diced Red Onion
• 2 chopped Goya Chipotle peppers in Adobo Sauce (This is where you get the smokiness so include some of the sauce to taste.
• ¼ Cup of Frank’s Red Hot…more or less to taste
• 1 Cup of Italian Dressing – give or take depending on preference
• Mix it all together and serve with tortilla chips for scooping, or it is great over a salad as well.

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