Physical activity battles overconsumption of calories

Q: How many calories does physical activity use?

A: A 154-pound person will use up about the number of calories listed doing each activity below. Those who weigh more will use more calories, and those who weigh less will use fewer. The calorie values listed include both calories used by the activity and the calories used for normal body functioning.

Moderate physical activities in 30 minutes:

¢ Hiking – 185

¢ Light gardening/yard work – 165

¢ Dancing – 165

¢ Bicycling (less than 10 miles per hour) – 145

¢ Walking (3 1â2 miles per hour) – 140

¢ Weight lifting (general light workout) – 110

¢ Stretching – 90

Vigorous physical activity In 30 minutes

¢ Running/jogging (5 miles per hour) – 295

¢ Bicycling (greater than 10 miles per hour) – 295

¢ Swimming (slow freestyle laps) – 255

¢ Aerobics – 240

¢ Walking (4 1â2 miles per hour) – 230

¢ Heavy yard work (chopping wood) – 220

¢ Weight lifting (vigorous effort) – 220

¢ Basketball (vigorous) – 220

Q: My kids aren’t crazy about fish. Do you have any suggestions on how to encourage them to eat it?

A: Just remember, the way children learn to like any food is by seeing it on the table over and over again and watching you eat it. Assume kids will like whatever you put on the table, fish included. Serve fish, eat and enjoy it yourself, and your children will eventually follow.

If they don’t like it, fine, they don’t have to eat it. Forcing them (or bribing them) doesn’t work. And remember, don’t be a short-order cook – jumping up from the table to make them something else. Give your family plenty of variety at the table so if they don’t like one thing, they can enjoy the other foods that you’ve planned.

Here’s a fish stick recipe that you may want to try. It’s been a hit at our house.

Fish Sticks

2 eggs

3 cups cornflakes, mashed into crumbs

1/2 teaspoon salt

1/4 teaspoon pepper

1/4 teaspoon garlic powder

1 pound firm fish, such as tilapia, cut into sticks

2 teaspoons peanut oil

Preheat oven to 450 degrees. In a medium bowl, beat the eggs. In another bowl, combine the cornflake crumbs, salt, pepper and garlic powder. Dip fish sticks in the egg, then roll them in the crumb mixture. Place fish sticks on a baking sheet that has been brushed with the oil. Bake for 8 to 10 minutes or until cooked through, turning the fish sticks once during baking. Serves 4 to 6.

Here’s another simply delicious fish recipe.

Grilled Halibut with Strawberry-orange salsa

For the fish:

1 1/4 pounds halibut (or salmon)

1 tablespoon olive oil

2 tablespoons lime juice

1/4 teaspoon salt

1/4 teaspoon ground pepper

For the salsa:

3/4 cup finely diced strawberries

3/4 cup finely diced orange

2 tablespoons finely chopped red onion or shallot

2 tablespoons chopped cilantro

1 teaspoon grated lime zest

2 teaspoons lime juice

1 teaspoon chopped jalapeno (optional)

1/4 teaspoon salt (or to taste)

Combine the olive oil and lime juice in a shallow dish. Turn the fish over in the marinade and sprinkle with salt and pepper. Set aside for 20 minutes, turning occasionally.

Preheat the grill. You may want to oil or use a grill pan to hold the fish. This will help keep your fish from falling apart when you turn it over.

Meanwhile, combine all ingredients for the salsa and set aside.

Grill the fish for about 5 minutes per side, depending on thickness. Serve with salsa.

Serves four.