The Fit/Well has a number of programs available for members of the Rec Center and Lubbock community.
Wellness Wednesday #3
Tips to Think About
1) Eat colorful foods: Mix it up, when you eat a variety of colors you consume more vitamins and minerals. Try colorful fruits, not only do they have disease fighting benefits they are usually low in calories and high in fiber!
2) Eat Breakfast: A snack size breakfast keeps you from over doing it at lunch. A breakfast can be fruit, yogurt, nuts, cheese, smoothie, protein drink. Yes, you can drink your breakfast. It doesn’t have to be a giant meal.
3) Know Before you Go: Eating out or on the run. Planning on drive through? Check the online nutrition facts and select your menu item before you go to stay on track with a smarter choice.
4) Fluids: Water keeps all the functions going! Your body is 60% H2O, so replenish it! You put oil in your car right? Well water is like oil, it keeps joints, eyes and other organs hydrated. Don’t like water, then add fresh fruit or low calorie flavorings. Kiwi Strawberry Water is Tasty and when you get to the end of the cup, Dessert!
5) Fiber: Fiber binds to fat and helps keep us fuller longer, plus it keeps the plumbing going (Bonus!) Fiber is found in fruits, vegetables, whole grain breads, pastas and rice.
6) Fat: Watch out for high Saturated and Trans fat foods. We need some good fat in our diet. Keep saturatedl fat calories to about 10% of your total day. Good fat sources are Omega 3’s, Monounsaturated and Polyunsaturated in foods such as Avocado, Canola Oil, Extra Virgin Olive Oil, Walnuts, Almonds, Pecans and other healthy nuts.
7) Do you drink soda? Do you just have a 12ounce can or the monster sized on ice? How many calories are you drinking really? 12oz. Soda=158 Calories, 38 grams of sugar year(365days) =57,670 Calories That’s ~16.47 lbs you might could lose if you omit 1 can per day (12oz.can)
8) Drastic changes/dieting does not work. Change your environment and Change your Life! Set yourself up for success! Hide the candy and chips, replace it with fruit or something that you won’t graze on all day long.
9) Portion Control: Are you eating for two or three, I dare you to measure it out according to the serving size suggestions. Are you eating an NFL Football player sized bowl of cereal? It’s not only 110 Calories! Switch the Giant Bowl to a smaller bowl or cup.
10)Be Realistic! Losing 20 pounds in one week is not healthy or even 5-10pounds. 1-2 pounds of weight loss per week is healthy and obtainable. Do it right the first time and save yourself from treating your body like a YOYO!
Wellness Wednesday #2
Last Week: How can I get more healthy protein in my diet?
Now you’re wondering why? Adding in healthy proteins beyond meat sources is a good idea because protein is a large molecule and lasts in the digestive system longer then carbohydrates (starches, grains, sugars). This helps you to feel fuller longer and keeps you from getting to hungry to soon. Pair a light protein with a high fiber food for a healthy afternoon snack. Higher fiber foods also aid in keeping hunger at bay, helps to bind to bad fats and push them out of the body. This super pair will keep you comfortable until dinner and keep you on track. Ever feel like you could eat your own arm off when dinner doesn’t come fast enough? Think about this: did you have a enough protein at lunch? Maybe not! This is where that healthy snacking can come in and even may help keep you from over eating at your next meal. Ideas for snacks: Protein: string cheese stick, handful of almonds, Greek yogurt, jerky, 1 tablespoon of peanut butter Fiber Foods: small apple, handful of grapes, low calorie popcorn, ½ English muffin or low calorie whole grain bread)
Week 2 Topic Question:
Is a no carb diet viable? If so, how do you deal with hunger?
Cutting back on carbohydrates is one thing, No Carbs No Way! Think portion control instead. If you want to trim down by limiting your carbs, stick to 15g per meal and snacks, this is a decent range. A low carbohydrate diet should not go below 50g of per day. You can get carbs from many fruits and veggies too if you have grain intolerances. Carbohydrates are good fuel to get you through a workday and a workout for that matter. Also, you need them to function. Avoid hunger by using protein and fiber as a tool.
Common foods with 15 grams of carbohydrates:
- 1 small piece of fresh fruit (4 oz) or 1/2 cup of canned or frozen fruit
- 1 slice of bread (1 oz) or 1 (6 inch) tortilla or 1/2 cup of oatmeal
- 1/3 cup of pasta/rice or 4-6 crackers or 1/2 English muffin or ½ hamburger bun or 1/2 cup of black beans or starchy vegetable (corn, potatoes, peas are starchy veggies)
- 1/4 of a large baked potato (3 oz) or 2/3 cup of plain fat-free yogurt
Picking the right kinds of carbohydrates is key and provides many health benefits.
Healthy carbohydrates can also be called complex carbohydrates such as whole grains, fibrous fruits, lower calorie fluids and even low fat, low sugar dairy. See link below for more information on complex carbohydrates. Make half of your grain, whole grains and look for 100% whole wheat on the label, brown rice, whole grain pasta, whole wheat bread, whole grain cereals and even whole grain tortillas.
Why Whole Grains?
- May reduce Stroke risk by 30-36%
- May reduce Type 2 diabetes risk by 21-30%
- May reduce Heart disease risk by 25-28%
- Contains high FIBER!!! Drink plenty of water and or low calorie beverages to keep the plumbing going when increasing fiber!
- Encourages better weight maintenance
- Fiber binds to FAT
All Carbs are not created equal.
Learn the difference between simple carbohydrates and complex carbohydrates. These are the starchy and sometimes sugary foods we eat. http://www.nutritionmd.org/nutrition_tips/nutrition_tips_understand_foods/carbs_choosing.html http://www.nutritionmd.org/nutrition_tips/nutrition_tips_understand_foods/carbs_versus.html
Campus Fact: Whole Grains around campus- Most of our dining location offer a whole wheat tortilla for wraps. Brown rice is available at BG/Fresh Plate, Horn Knapp and Sam’s Place West, SUB: Sam’s Place (Burrito Bowls).
Send me your questions at email@example.com. It is very likely that someone else has the same question.
Wellness Wednesday #1
I often get questions from students, staff and family members about random topics on food, digestion, infection, and inflammation associated with nutrition. Send me your topics and I will add them to the list.
How can I get more healthy protein in my diet?
Don’t just think “Meat”, how about: nuts, fruits, vegetables, dairy such as yogurts (Greek has double protein), eggs, nut butters, and protein powder added to puddings, shakes or smoothies. Look up: Protein Food Charts and know all your other food groups items that have protein! Did you know that spinach, broccoli and asparagus have over 2g of protein per ½ cup? So, load up on these greens! http://www.howmuchprotein.com/foods/
What is the big deal with Greek yogurt?
Greek yogurt has double the protein and sometimes a higher price point. Why? This yogurt is double the product of regular yogurt and has a longer fermentation process making it a super product and slightly more expensive but well worth it. Look for a yogurt that is lower in sugar. Aim for around 10-12g or less of sugar per serving. Yogurt is also a great replacement for sour cream and can be used in sauces.
Campus Fact: Most dining locations on campus have great protein options such as Greek yogurt, hummus (homemade hummus even), beans on the salad bars, greens that can be added to smoothies or even low fat cheeses such as feta cheese.
The Fit/Well Office offers free assesments so that you can keep track of some vital health numbers. Check out the list of offered assessments:
- Blood Pressure Screening
- BodyMetrix UltraSound Analysis (Click here for more info)
- Body Fat Percentage
- Computer based Alcohol Inventory
- Computer based Nutitrition Analysis
- Computer based Health and Wellness Inventories
For a more comprehensive assessment, please click here.
Wellness Blood Screenings
Make a commitment to better health. Begin by learning your current blood levels and continue with exercise, better nutrition and stress management. All tests are administered by Covenant Corporate Services. Once blood is drawn, a number of tests can be run. Tests include:
- Lipid Profile - $15
- Glucose - $5
- Wellness Chemistry Profile - $30
- CBC (Complete Blood Count) - $20
- Thyroid - $20
- PSA (Prostate Specific Antigen) - $25
- H. Pylori - $20
- C-Reactive Protein - $30
- Homocysteine - $35
- Hemoglobin A1c - $40
- Click Here for test explanations
Rec Center membership is NOT required. Please register by noon the day prior to testing by calling 742.3828. Please come fasting (no food or beverages except water 10 hours prior).
Cash, check, Visa, Mastercard or Discover accepted. Payment is due the morning of the tests. Please come fasting (no food or beverages except water 10 hours prior).
Spring 2015 Dates
- Thursday, April 23| 7:00 - 8:30am