Peanuts
Dr. Chet Zelasko | May 8, 2008


Almost half the people who ranked the arena foods put peanuts near the bottom of the list with the fewest calories. While it was difficult to estimate calories without knowing the exact quantity, the typical bag of peanuts would have five or six ounces of peanuts in the shell. If you measure the nuts, you’d find that it’s about three cups. Each cup has about 200 calories, so the typical bag of peanuts is close to 600 calories.

While nuts are good for us, over half their calories come from fat. It doesn’t take very many to start adding up. One ounce of shelled peanuts (30 pieces), almonds (22 pieces), or walnuts (14 halves) contain about 170 calories plus a decent amount of fiber and protein. The key is to make sure to weigh or count the amount, and stop when you reach one serving.

Think about this the next time you go to a restaurant that offers free peanuts while you wait for your dinner. When it comes to nutrition, knowledge is power.

Calories Counted
Dr. Chet Zelasko | April 17, 2008


You’ve been waiting a week so here are the rankings of arena foods--those typically sold at ball games and concerts--from highest calories to lowest.

Ice cream, one pint: 752 calories
Pizza, personal-size pepperoni and cheese: 640 calories
Peanuts, regular-size bag: 578 calories
French fries, regular-size order: 360 calories
Hot dog (6 inches) with bun: 264 calories
Cotton candy: 220 calories

The response was overwhelming and I want to thank you for each and every one. By observing how you ranked the responses, I learned a great deal about areas I need to focus on to help you make better choices even when nutrition labels aren’t available.

Over the next several Bulletins, I’m going to talk about each food on the list and several others. No food is off limits, but some choices are better than others. I’ll give you information you can use to estimate the caloric content of many foods so you can make better choices, whether you’re at home, in a restaurant, or at the game.

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Deep Breathing Exercises

Deep breathing is a relaxation technique that can be self-taught. Deep breathing releases tension from the body and clear the mind, improving both physical and mental wellness.

We tend to breathe shallowly or even hold our hold our breath when we are feeling anxious. Sometimes we are not even aware of it. Shallow breathing limits your oxygen intake and adds further stress to your body, creating a vicious cycle. Breathing exercises can break this cycle.

The importance of good posture cannot be overstated. While sitting, we tend to slouch, which compresses the diaphragm and other organs, resulting in shallow breathing. Slouching also strains muscles in the neck and back. It is helpful to sit in a chair with good back support to avoid fatigue that leads to slouching.

How to do Deep Breathing Exercises:

Sit up straight. (Do not arch your back) First exhale completely through your mouth. Place your hands on your stomach, just above your waist. Breathe in slowly through your nose, pushing your hands out with your stomach. This ensures that you are breathing deeply. Imagine that you are filling your body with air from the bottom up.

Hold your breath to a count of two to five, or whatever you can handle. It is easier to hold your breath if you continue to hold out your stomach. Slowly and steadily breathe out through your mouth, feeling your hands move back in as you slowly contract your stomach, until most of the air is out. Exhalation is a little longer than inhalation.

After you get some experience you don’t need to use your hands to check your breathing.

You can also do the above breathing exercise lying on your back. Deep breathing exercises can help you to relax before you go to sleep for the night, or fall back asleep if you awaken in the middle of the night.

You can also practice deep breathing exercises standing – e.g. while sitting in traffic, or standing in a lineup at the grocery store. If you are really tense and feel as if you are holding your breath, simply concentrate on slowly breathing in and out.

Other relaxation techniques that can be self-taught are meditation and progressive muscle relaxation.

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