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Wellness Services
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Nutrition Tip
November - Holiday Eating Tips
Do not arrive at holiday parties hungry! 9 out of 10 individuals will overeat if they skip meals. Our bodies are designed to eat every four to five hours. Skipping meals to "save calories" for party eating will set you up for failure. Eat a light meal before a party and you will arrive in control of your appetite and actually eat less.
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Make time for exercise during the holidays. Exercise will help burn off some additional calories. Keep in mind, however, that holiday dishes are usually loaded with calories. For example you have to walk approximately 30 minutes at 4 miles per hour to burn off one small slice of pumpkin pie.
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Limit your alcohol intake to one to two drinks. Calories from alcohol add up quickly, particularly if you are consuming mixed drinks.
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Be a social butterfly. The holidays are about friends and family, not food. Spend time enjoying the company of others. The more you talk, the less you will eat.
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Do not wear loose-fitting clothes during the holidays. This will allow you to continue to shovel in an unnecessary amount of food and easily expand your waistline.
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Keep it to one plate of food. Don’t go back for seconds . If you’re really still hungry go back for fruits and veggies.
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Choose your favorite foods in small portions . Eliminating your favorite holiday treats can leave you feeling deprived and cause you to overeat later. Don’t waste calories on foods you don’t really want.
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Eat slowly and savor the flavor. This will allow you to feel yourself get full and satisfied.
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Offer to bring a healthy dish to holiday gatherings. This will give you control knowing
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Stay out of the kitchen . Don’t stand near the food table at a party. This makes it easy to “graze.”
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Drink water frequently. This will help save calories of you choose water over regular sodas and alcohol, and help you feel full.
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Lighten up meals that you prepare.
- Serve meals on smaller plates.
- When preparing turkey, choose a plain bird, rather than a self-basting bird.
- Remove the skin on turkey before eating.
- Use a gravy cup or refrigerate the pan juices and skim the fat off the top before making gravy. (It can remove up to 56 grams of fat per cup of gravy.)
- When preparing dressing, use a little less bread and add more onions, celery, vegetables and even such fruits as cranberries and apples.
- Leave out the margarine and marshmallows when preparing yams. Instead, sweeten the dish with fruit juice, such as apple, and flavor it with cinnamon.
- When preparing mashed potatoes, use skim milk
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Say no to leftovers . This will prevent a holiday meal from turning into a week of high calorie holiday meals. If you’re the one who cooked and are trying to get rid of leftovers, try giving it to neighbors or co-workers. Don’t be afraid to throw it out. It’s not a waste to save your waist and health.
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| Nutrition Services |
| Service |
Student |
Other CRCT member |
| Body Fat and Weight Check |
$3.00 |
$5.00 |
| Wellness assessment |
$5.00 |
$7.00 |
| Nutritional Assessment |
$7.00 |
$10.00 |
| Nutrition Follow-Up |
$5.00 |
$7.00 |
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NUTRITION CONSULTATIONS:
Campus Recreation members may schedule a nutrition session with a Registered Dietitian (R.D.) which will include a nutrition assessment, counseling, and diet instruction planning. The nutritionist will be available only on Tuesday, Wednesday, and Thursday.
NUTRITION SERVICES DEFINED |
Body Fat and Weight Check
10-15 minute session during which body fat and weight measurements are taken and briefly analyzed.
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Wellness Assessment
This session lasts about 15 or 20 minutes and involves collecting information such as height, weight, percent body fat, blood pressure, body mass index, and percent ideal body weight. A brief food history, as well as personal and family health histories will be taken. Using this information, conclusions will be drawn about current health risk status.
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Nutrition Assessment (initial session)
This session lasts about 30-45 minutes and involves collecting information such as height, weight, percent body fat, blood pressure, body mass index, and percent ideal body weight, as well as a brief food history and personal and family health history. Using this information, conclusions will be drawn about current nutritional status and personal goals will be set by client and dietitian to achieve optimal nutritional status. Goals will be realistic and attainable based on client’s food preferences, various health states, schedule, and willingness. Any questions that the client may have about various topics (such as eating healthy when eating out, or organically grown foods versus non-organically grown foods, healthy recipes, etc.) will be addressed and answered at this time.
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Nutrition Follow-Up
This session will last 20-30 minutes and will follow the initial nutritional counseling session to serve as a time where previously set goals will be discussed and evaluated for effectiveness in every day life. New goals will be set and practical ways to achieve these goals will be discussed by the client and dietitian. Further topics will be discussed upon clients request and suggestions for success of overall goals will be made.
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For more information on Campus Recreation Wellness Services or to schedule an appointment call 205.934.8224
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