Nutrition class on Wednesday!

This wednesday we have our monthly Nutrition class at 10 am.

Come and learn about Calcium rich foods and enjoy a great recipe.

10 am in room 2500
150 S. University Ave.

September Gas Card Winner!

We have our month of September Winner of the FOBT Gas Card!!!
Joy won a $50 Sinclair Gas Card! Congratulations!!

If you want a chance to be our monthly winner, remember to do your FOBT Kit and send it ASAP.

10 Tips for a Thinner Thanksgiving

Enjoy the holiday feast without the guilt -- or the weight gain.

Thanksgiving only comes around once a year, so why not go ahead and splurge? Because gaining weight during the holiday season is a national pastime. Year after year, most of us pack on at least a pound (some gain more) during the holidays -- and keep the extra weight permanently.

But Thanksgiving does not have to sabotage your weight, experts say. With a little know-how, you can satisfy your desire for traditional favorites and still enjoy a guilt-free Thanksgiving feast. After all, being stuffed is a good idea only if you are a turkey!

 

 

Get Active

Create a calorie deficit by exercising to burn off extra calories before you ever indulge in your favorite foods, suggests Connie Diekman, MEd, RD, former president of the American Dietetic Association (ADA).
"'Eat less and exercise more' is the winning formula to prevent weight gain during the holidays," Diekman says. "Increase your steps or lengthen your fitness routine the weeks ahead and especially the day of the feast."

Eat Breakfast

While you might think it makes sense to save up calories for the big meal, experts say eating a small meal in the morning can give you more control over your appetite. Start your day with a small but satisfying breakfast -- such as an egg with a slice of whole-wheat toast, or a bowl of whole-grain cereal with low-fat milk -- so you won't be starving when you arrive at the gathering.

Lighten Up

Whether you are hosting Thanksgiving dinner or bringing a few dishes to share, make your recipes healthier with less fat, sugar, and calories.
"There is more sugar and fat in most recipes than is needed, and no one will notice the difference if you skim calories by using lower calorie ingredients," says Diekman.
Her suggestions:

• Use fat-free chicken broth to baste the turkey and make gravy.
• Use sugar substitutes in place of sugar and/or fruit purees instead of oil in baked goods.
• Reduce oil and butter wherever you can.
• Try plain yogurt or fat-free sour cream in creamy dips, mashed potatoes, and casseroles.

Police Your Portions

• Thanksgiving tables are bountiful and beautiful displays of traditional family favorites. Before you fill your plate, survey the buffet table and decide what you're going to choose. Then select reasonable-sized portions of foods you cannot live without. 
• Skip the Seconds.  
• Choose the Best Bets on the Buffet.  

For more information on the article clik here.

YOGA CLASS

We have our monthly Yoga class  this wednesday November 14th!
Come and have fun with us!!!

 

The class is at 6 pmin room 1600
151 S University Ave.
Provo

FREE PAPSMEAR

Call us to see if you qualify.

August Gas Card WINNER!

We have our month of August Winner of the FOBT Gas Card!!!
Juana Lopez won a $50 Sinclair Gas Card! Congratulations!!

 

If you want a chance to be our monthly winner, remember to do your FOBT Kit and send it ASAP.

Strategies to Prevent the Holiday Bulge

Being health conscious doesn’t mean that you can't enjoy the holiday season and have a little bit of all the foods you love.
The key is balance, says Duke nutritionist Heidi Scarsella, RD, CSO, LDN. "If you plan ahead, there are many strategies that can help you strike a balance between following a healthy diet and being part of the fun and celebrations."


Balance your meals

Don’t fill up your plate with only the rich, high calorie food. Instead, have a little of everything, but be sure to include lots of fruit and vegetables. That way, you'll still be able to enjoy your favorite holiday foods as well as receive an array of important, healthful nutrients.

 Be Cautious of Sugary Foods

Remember that rich, sugary foods have a way of making you crave even more rich and sugary foods. If you do have a craving for something sweet, try to satisfy it with a piece of fruit or a bit of dark chocolate, or take half a serving of that piece of pie that you just can't resist.

 

Stock up on Healthy Snacks

 

Planning ahead is the best way to choose healthy foods. When you go shopping, be sure to pick up some healthy snacking items. Keep plenty of fruits and vegetables on hand, such as carrots, celery, and apples; these can make a quick and easy snack in times when you feel tempted.

 

Be Assertive

Don't feel you must say yes to everyone that offers you something to eat or drink. If you are not hungry, then just say so. Don’t let yourself be pressured into eating something that you really don’t want.

Eat Before You Go to Parties 

Never go to a party or event feeling hungry. If you arrive to a party feeling really hungry because you have been "saving up" your calories all day, you risk being so hungry by the time you get there that you lose control over how much you eat. Instead, eat well through-out the day, eating small, healthy snacks like a handful of nuts or apple slices and peanut butter. And be sure to drink plenty of water.


Keep It Moving’

In addition to making healthier food choices, Scarsella notes that it's important to not skimp on exercise during the holiday season. "Not only will exercise help you deal with the added stress that accompanies family get-togethers and holiday planning, but staying active will burn the calories from those extra.