“Big Game” Calorie Costs ­ in Exercise: Big Game Activities to Burn off Foods You Just Ate
The Annual 2012 DietDetective.com “Big Game” Eating Extravaganza with Exercise Equivalents
(From Charles Platkin, PhD, MPH, Assistant Professor at CUNY School of Public Health at Hunter College)

The “Big Game” has become much more than a football game: It’s the second biggest day for food consumption in the United States after Thanksgiving. So, to choose the most splurgeworthy foods, here are the exercise equivalents* for some of your favorite football snacks from Charles Platkin, PhD, MPH, assistant professor at CUNY School of Public Health at Hunter College and editor of DietDetective.com.

THREE FRIED MAC AND CHEESE BALLS = RUNNING 249 FOOTBALL FIELDS
At more than 500 calories per ball, made with peanut oil, egg, cheese, butter, flour, macaroni, milk and more, you’ll be running awhile.

Fit Tip: Try baking, adding veggies and using whole-wheat pasta and low-fat cheese.

THREE PIGS IN BLANKETS = PLAYING CATCH WITH A FOOTBALL FOR 68 MINUTES (NONSTOP)
Hot dogs wrapped in a crescent or biscuit dough adds up: Each one you pop in your mouth is 66 calories.

Fit Tip: Low calorie franks (fat free), with low-fat crescent dough.

THREE SLICES OF PIZZA HUT MEAT LOVER’S PIZZA = 1,229 MINUTES OF TEBOWING
That’s more than 20 hours of continuous praying to burn off those calories. Each slice is loaded with high-calorie meats, including pepperoni, ham, beef, bacon and sausage.

Fit Tip: Try cheeseless pizza with plenty of veggies — broccoli, spinach, tomatoes, zucchini, mushrooms or even artichoke hearts — on top. Also, avoid personal pan and stuffed-crust pizzas: The thick, oily crust equals added fat and calories.

SIX BOTTLES OF BUDWEISER BEER = DOING “THE WAVE” 4,280 TIMES
Beer and football just go together, but keep in mind, each beer is 145 calories.

Fit Tip: Planning on having a few bottles? Try Beck’s Premier Light at only 64 calories per 12-ounce bottle, or MGD Light, 64 calories, Michelob Ultra or Natural Light at 95, or you can go very low with Budweiser Select for 55. Best bet is to sample a few light beers before the game to see which ones you prefer.

BLIMPE’S SUPER STACKED BLIMPIE BEST = 313 MINUTES OF CHANTING, POINTING AND WAVING A FOAM-HAND NUMBER ONE
This calorically laden sub includes slow-cured ham, salami, cappacola, prosciuttini and provolone.

Fit Tip: Go for low-fat cheese and skip the mayo. If you’re buying at Blimpe try the Deli Trio Sub, a low-cal combination of ham, oven-roasted turkey and roast beef at 330 calories for a 6-inch sub.

ONE DEVILED EGG = 12 MINUTES OF CHEERLEADING
Ever try doing one of those cheerleading routines? Deviled eggs are made with mayo, and in case you weren’t sure, mayo is very high in calories.

Fit Tip: Use low-fat mayo, or how about just hard-boiled eggs with hot sauce?

ONE SLICE OF HOOSIER SUGAR CREAM PIE = 58 MINUTES OF CLIMBING THE STADIUM STAIRS
It’s been said that this is the unofficial state pie of Indianapolis (where the Super Bowl is being held this year). The name says it all. “Sugar cream pie” is made with sugar, flour, whipping cream, milk and butter in a pie shell.

Fit Tip: Go to eatingwell.com or cookinglight.com and put healthy cream pie in the search box.

ONE KFC EXTRA CRISPY CHICKEN BREAST AND ONE EXTRA CRISPY DRUMSTICK = 203 TOUCHDOWN DANCES IN THE END ZONE
That’s a lot of dancing! Deep-fried chicken is very high in calories, especially the extra crispy kind.

Fit Tip: Bake skinless chicken and use whole-grain bread crumbs.

APPLEBEE’S CHILI CHEESE NACHOS = 159 MINUTES OF PLAYING PROFESSIONAL FOOTBALL
That’s nonstop time. Just like beer, nachos and the Big Game go hand-in-hand.

Fit Tip: Make your own nachos with low-fat cheese and black beans. Use salsa and make your own whole-wheat pita chips and you’ll be even better off.

TEN LAY’S CLASSIC POTATO CHIPS WITH KRAFT FRENCH ONION DIP = 134 MINUTES DANCING TO MADONNA DURING THE HALFTIME SHOW
Dancing is actually great exercise (if you don’t get nauseous from all the food you’ve eaten already). Each chip is 10.5 calories, and every dip of dip is 60 calories.

Fit Tip: Try Popchips, and make your dip with low-fat mayo or non-fat yogurt.

FIVE TOSTITOS RESTAURANT-STYLE TORTILLA CHIPS WITH 7-LAYER DIP = 110 MINUTES CLEANING THE STADIUM AFTER THE GAME
Each chip has 20 calories (yes 20!!) and 1 tablespoon of the seven-layer dip is approximately 70 calories.

Fit Tip: The answer is salsa — it’s very low in calories. And pick baked, low-calorie chips at about 120 calories per ounce. If you’re eating the chips, have one at a time, and don’t put out huge bowls of them. Make sure you have to get up each time you want more than six chips.

ONE PIZZA HUT CRISPY BONE-IN WING BUFFALO BURNIN HOT WITH BLUE CHEESE DRESSING = FACE PAINTING 8 WILD FANS
You ever see some of the fans who get their faces painted? Traditional wings are deep fried, not to mention the super high-calorie ranch or blue cheese dressing.

Fit Tip: You can easily make the wings yourself. Remove the skin (it saves lots of calories), soak them in hot sauce or roll them in egg whites, dip them in bread crumbs and bake them in the oven. Skip the blue cheese dressing, which has about 305 calories for 4 tablespoons. Dip them in hot sauce instead.

ONE BACON CHEDDAR JALAPENO POPPER = 60 MINUTES PERFORMING IN A MARCHING BAND
Those poppers are made with cream cheese, bacon and Cheddar cheese — each one will cost you a bit of marching.

Fit Tip: Use turkey bacon, low-fat cream cheese and Cheddar cheese. Bake don’t fry.

JUST ONE PEANUT = COACHING FOOTBALL FOR A LITTLE OVER A MINUTE
One peanut has about 5.5 calories. A handful, or about one ounce (30 peanuts), is 166 calories.

Fit Tip: Nuts are healthy, but they’re very high in calories. Don’t keep a huge bowl in front of you. And try to eat one at a time; don’t shove a handful in your mouth all at once.

Books by Dr. Charles Platkin:

Breaking the Fat Pattern: The Diet Detective’s Plan to End the Cycle of Yo-Yo Dieting
Price: $6.00
In Breaking the Fat Pattern, Charles Stuart Platkin, “The Diet Detective,” explores the behavioral reasons why, when we lose weight, we always gain it back, offering as an antidote a ten-step process for identifying and replacing our “fat patterns.” Research has proven that fad diets are misguided and that the only way to permanently lose weight is through behavioral and lifestyle modification. Learning to identify and break one s fat patterns enables readers to relearn how to create a relationship with food and fitness that is comfortable and maintainable.

The Diet Detective’s All-American Diet: Lose Weight with the Foods You Already Love to Eat from Your Favorite Supermarket and Restaurant Choices
Price: $13.69
When it comes to diets, Americans want two things: ease of use and results. The Diet Detective s All-American Diet gives readers exactly what they need to lose weight without recipes, cooking, or calorie counting. Diet Detective Charles Platkin has done all the complicated nutrition math in advance, so readers merely pick and choose their meal plan from thousands of photos of regular foods available at their local stores and favorite chain restaurants. Significantly less expensive, more accessible, and infinitely more practical than convenience eating programs like Jenny Craig or NutriSystem, The Diet Detective s All-American Diet operates according to the same proven principles of portion control, behavior change, and proper nutrition for effective weight loss. The book gives readers a mix-and-match, Build-a-Meal program that shows them how to pick their breakfast, lunch, dinner, or snack from lists of thousands of popular brand-name foods available anywhere. It s that simple: Readers can simply go to the supermarket and start shedding pounds.

The Diet Detective’s Count Down: 7500 of Your Favorite Food Counts with Their Exercise Equivalents for Walking, Running, Biking, Swimming, Yoga, and Dance
Price: $13.0
THE COST OF A CALORIE REVEALED – CALORIE SHOPPING with EXERCISE EQUIVALENTS – The Diet Detective’s Count Down Offers Readers Calories, Carbs, Fat and the Exercise Equivalents For More For Than 7,500 Foods(Walk, Run, Swim, Bike, Yoga, and Dance). Ever find yourself debating whether or not to buy just one bag of chips? Or grab a little candy bar for the road? Consider this: what if the nutritional labels on your favorite foods spelled out exactly what you’d have to do to burn those calories? Well, nutrition and public health advocate, Charles Stuart Platkin’s new book, THE DIET DETECTIVE’S COUNT DOWN, is the first of its kind that translates food into exercise, giving readers a tool for deciding what a calorie means and which calories are worth it. THE DIET DETECTIVE’S COUNT DOWN lists more that 7,500 foods with exercise equivalents in minutes calculated using six forms of activity: WALKING, RUNNING, BIKING, SWIMMING, YOGA, AND DANCING. All this information is listed in an easy to view table format. The table also includes calories, fat and carbohydrates. This is no ordinary diet book, it is a food fact bible giving readers tasty nuggets of information that make them think before they eat. Translating food into calorie counts isn’t enough – translating calorie counts into exercises makes clear the consequence each bite has on the waistline! Examples of an Exercise Equivalent (The book contains more than 7500 listings in an easy to use table format w/ Calories, Carbs and Fat, walking, running, biking, swimming, yoga and dance): 1 double-stuffed Oreo cookie = 18 minutes of walking 1 handful of chips = 26 minutes of dancing 1 slice of chocolate cake = 48 minutes of biking 1 candy bar = 32 minutes of swimming 1 soda = 48 minutes of yoga 1 tablespoon of butter = 11 minutes of running

The Diet Detective’s Calorie Bargain Bible: More than 1,000 Calorie Bargains in Supermarkets, Kitchens, Offices, Restaurants, the Movies, for Special Occasions, and More
Price: $11.05
THE ULTIMATE DIETER’S REFERENCE GUIDE! The Diet Detective returns, sharing his secrets for turning your favorite foods into “Calorie Bargains,” with his easy-to-follow reference guide for healthy eating. In The Diet Detective’s Count Down, public health advocate Charles Stuart Platkin broke down thousands of popular foods into their “exercise equivalents” – the time it took to walk, run, swim, bike, or dance off their calories. Now, the Diet Detective takes his philosophy one step further – separating truth from myth, dispelling misconceptions, and giving you the best choices for meals and snacks, anytime, anywhere. From your favorite restaurants to the aisles of the grocery store, no food has escaped Platkin’s scrutiny. We look for bargains everywhere. What if we were as cost conscious about our calorie consumption as we are about our spending? How can we be sure we’re making good use of the foods we consume? The answer: Look for Calorie Bargains. The Diet Detective’s Calorie Bargain Bible is the ultimate dieter’s reference guide. It’s dieting made easy – with the information that readers crave, can have fun with, and can put into practice immediately.
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