Denise Sanger

Denise Sanger

Have you ever noticed the busier you are the busier you are? When you think you can not add one more thing to the list of things you have to get done in a day, here comes something else. What happens to everything already on that list? They get knocked down a few notches.

After running around in circles trying to get everything done and keep everyone happy, I decided there HAS to be a better way. When I reach that point, I always seem to return to K.I.S.S. — Keep It Simple Silly — no matter what project I am trying to tackle.

I have been working for some time to get my nutrition on track. What used to work in my 30's is not working in my 50's so it's a matter of making adjustments until things start moving in the right direction. The problem for me is I usually try to do 10 things at one time which makes it difficult to figure out what helped and what didn't. What I can tell you is that following the latest fads, pills and potions, does not work for me and always puts me worse off than when I started.

Exercise is a given for me. No matter where I am in life from the time I was a child, I have always been active. Not only does it help with weight management, it keeps me sane since I have a Type-A high-strung personality. So exercise is in my "what works" column.

Next on the list for me is to figure out how many calories are needed to maintain my BMR — basic metabolic rate. Your BMR is the number of calories your body needs to maintain it's resting rate. Meaning how many calories it uses to keep your body functioning including breathing,your heart beating and pumping blood. Knowing this number helps you make better food choices for your body. (You can easily calculate your BMR by doing an online search for BMR calculator.)

For example, when you eat a Big Mac upsized, fries and a coke for lunch, you have consumed 1,140 calories. If your BMR is 2,000 calories per day, you have just taken a huge chunk of those calories for this one meal. Now multiply that amount by three — breakfast, lunch and dinner. 3,420 calories. And this does not take snacks and drinks into the equation. When you look at your nutrition from this perspective, it makes it easier to understand why many of us are gaining weight. And I will share. My BMR is less than 2,000 calories per day and I am very active. This little experiment shed a light on the big picture for me too.

Back to K.I.S.S. The one thing I plan to change this week is to journal everything I eat during each day to find out exactly where I am with calorie intake. Keeping a journal helps me ensure I am monitoring the calories I intake to stay within a healthy range. What one thing will you change this week for a healthier you next month? Have a wonderful week.

To your health,


Denise Sanger is a certified fitness instructor, Silver Sneakers Instructor, AMPD Kettlebell Instructor, licensed Zumba, STRONG by Zumba instructor, gentle flow yoga, teaches morning classes at Country Strong Health & Fitness. Denise may be reached at, 386-292-6105 or

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