Introduction

How many times have you said to yourself, 'Sure, I'll have that klondike bar and just do a little extra cardio tomorrow to make up for it'? Likely at least once in your life.

Many people tend to think that they can leave a little slack room in their diet as long as they are willing to put in the extra time in the gym. Unfortunately most of these people also overestimate just how much time is required in the gym in order to burn off that 'little indulgence' that they treated themselves too. When you really stop and think about it, often for the amount of additional exercise you would have to suffer through, it truly is not worth it. If you do happen to be one of those rare individuals who really enjoys performing lots of cardio exercise, then still, truth be told, there are far more better things you could be eating to refill your muscle glycogen levels and promoting an improvement in physical condition.

Task

Your mission is to develop a list containg 20 food items and the amount of the item they that are indulging; such as 1 piece of chocolate cake or 2 slices of pepporoni pizza. I want you to research the amount of calories they are worth. Then you need to come up with 20 different exercises for each food item and the amount of time needed to burn off the indulgence. I would like this typed in a list format. An example of this assignment would be:

1 piece of chocolate cake with icing (1/8 of cake)

Total Calories: ~250 Total Time Running: 25 minutes

In addition to this list I would like you to develop a creative poster. This poster will be hanging in the classroom to show students your age and younger the connection between indulgence and health. On the poster I would like to see:
Examples from your list
Visual pictures
Make it look professional
Quotes from professional nutritionists and doctors
Resources on the back

When discovering exercises for the list you must include exercises for at least 4 of the following:
athletic
injured
exercise hater
70 year old women/ men
vegitarian
handicapped
diabetic
asthma

Remember, exercising doesn't just have to be in a gym!

The Process

If your having trouble getting started ask yourself a few of these questions. If your stuck in the middle of your project refer to the questions below. If you think your done, double check with the questions below.

What sort of answers does the task require?
What sort of information does these taks require?
Can the task be broken down into a few smaller tasks?
Are these exercises applicable to my life and other whom are diabled/ill.
Where should you start?
What kinds of information will you need?
do you have enough information for the poster?
Did you remember quotes and factual information on your poster?
Where can you find it?
How can the info you find be organized or displayed to make it useful?
Will my poster be simple to read but explain the point?
Will my list contain all the required materials?
Is something missing? Certain perspectives?
Do you have enough information to complete the task?
Once you have all of the info you need, what is the best way to use it and complete the task?
Have you checked the rubric and task to make sure that you have completed all aspects of the task?
How can I find the right amount of calories for each food item.
Have i done everything I can to make this project understandable and learnable to other people?

Resources

Here are some internet sources to get you started and finished with your project.

http://www.fitnessmagazine.com : A site where nutrition and exercise are both addressed.
http://www.freedieting.com/tools/calories_burned.htm : A great site for calculating the amount of calories burned during certain exercises.
http://www.caloriecontrol.org/exercalc.html : Another great site for caluculating calorie expenditure.
http://mypyramid.gov/ : A great site that explores nutrition and exercise.
http://www.webmd.com : A good site for looking up certain disabilitites or injuries/ illnessess.

Evaluation

CATEGORY	4	3	2	1
Mechanics	No misspellings or grammatical errors.	Three or fewer misspellings and/or mechanical errors.	Four misspellings and/or grammatical errors.	More than 4 errors in spelling or grammar.
Sources	Source information collected for all graphics, facts and quotes. All documented in desired format.	Source information collected for all graphics, facts and quotes. Most documented in desired format.	Source information collected for graphics, facts and quotes, but not documented in desired format.	Very little or no source information was collected.
Requirements	All requirements are met and exceeded.	All requirements are met.	One requirement was not completely met.	More than one requirement was not completely met.
Originality	Product shows a large amount of original thought. Ideas are creative and inventive.	Product shows some original thought. Work shows new ideas and insights.	Uses other people's ideas (giving them credit), but there is little evidence of original thinking.	Uses other people's ideas, but does not give them credit.
Content	Covers topic in-depth with details and examples. Subject knowledge is excellent.	Includes essential knowledge about the topic. Subject knowledge appears to be good.	Includes essential information about the topic but there are 1-2 factual errors.	Content is minimal OR there are several factual errors.

Conclusion

So as you can see, what will only take a few minutes to consume, could take a large amount of time to burn off in the gym. If you are currently trying to lose weight, then not only would you have to burn off these excess calories but then also burn enough to create a caloric deficit for that day. Weight loss is accomplished by accumulating a large enough deficit over time with most people aiming to create between 250 and 500 calories per day. While you definitely can go over your calorie budget one day, you must make up for it on another day to compensate. Some treats are so large (Blizzard) that it would be hard to further reduce 300-600 calories from your diet the next day without risking nutritional health so it isn't the best of ideas.

If you absolutely must indulge in your favourite treat, try and at least be very strict with yourself in terms of portion control. Don't get into the mindset where you figure since you cheated a little you've entirely blown your diet so you might as well really blow it. That will only set you back even further. Enjoy your small portion and then get right back onto your diet.

Remember to ask yourself, what would I be willing to do for that klondike bar?

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