Winter is almost here

That's right! Tomorrow's high is only in the 30s and it doesn't look like it is going to be warmer anytime soon. When the cold comes in does your physical activity level drop? Is it too cold to walk to the gym? Is it annoying to bundle up so you can walk to class? These are comments I hear all of the time. Are they legitimate?

During the winter months we often eat higher calorie, higher fat foods. It is cold outside and these foods make us feel warm inside. While this is fine, it is important to keep up your physical activity to prevent any weight gain.

Too cold to go to the gym? Jog there instead of walking. This increased heart rate will keep you warmer and help warm your muscles up for your exercise.

Too cold to walk to class? Usually the bus is PACKED during the winter. This means you may actually have to leave earlier than you normally would just to make sure you get a spot. Then to top it off, you are crammed in the small space and people are breathing their germs on you (and with this H1N1 going around, do you really want that?). Instead, you could take a brisk walk to campus. If you walk fast you will stay warm and may not need as much winter clothing to keep you warm.

Nothing to do? Play in the snow like a kid! Who said you can't go sledding or build a snowman when you are in college??

Worried about weight gain?

Thanksgiving has come and gone but there are still many more festivities to come over the next month.

Are you worried about gaining unnecessary weight over the holiday season?

Wondering how to keep you diet balanced while still enjoying all of the foods you love?

Wishing you knew how to read a food label and what a portion really is?

If you answered yes to any of these questions, consider signing up for a FREE nutrition assessment at the rec. I am taking appointments 11/30, 12/2, and 12/4 and would love to help give you the tips you need to enjoy this holiday season without any regrets.

Visit the Rec Services website here to request a free appointment.Forgot to schedule an appointment? That's okay! Just stop in and see us. We are down the hall from the cardio and weight room. Ask the front desk if you need directions.

Turkey Day Tip #3

Wednesday's Tip: Choose your Holiday Favorites

Just because the host offers 20 different foods doesn't meant you have to choose all of them. Think about which foods are special to Thanksgiving. Is it the only day in the year that you eat pecan pie and green bean casserole? If so, be sure to choose those over foods you normally eat, like mashed potatoes and gravy.

If your host is a gourmet chef and every food is new be sure to stick to the plate method. Divide your plate into 4 sections. Put any non-starchy vegetables (all vegetables except potatoes and corn) you want into 2 sections, put any meat you want into 1 section, and put any starch (rice, stuffing, potatoes, corn, etc...) into 1 section. This will help you keep your calories under control while allowing you to eat a little bit of everything.

When it comes to dessert there are often many choices. If you are full after dinner, ask to have your dessert later or take it home for a evening snack. Be careful not to stuff yourself - this will take away from your enjoyment of the dessert and will often leave you feeling guilty later on.

Turkey Day Tip #2

Tuesday's Tip: Eat Well Before the Big Meal

Many people go into Thanksgiving thinking, "I am going to skip breakfast and lunch to save my calories for dinner." This is a huge mistake.

Breakfast is key for starting your metabolism, giving you energy, and helping you get the nutrients you need for the day. Be sure to get some fruit in at this meal to help ensure you get all of your fruit and vegetables in for the day.

Lunch can be small if you are eating an early dinner. You don't want to go into Thanksgiving starving because you will be more likely to overeat and eat too quickly. If you usually do not eat many vegetables at the big Thanksgiving meal consider having a low-calorie salad for lunch. Take romaine lettuce, spinach, and/or spring mix and top it with raw vegetables. Add a light dressing and enjoy. Vegetables have tons of fiber to fill you up on very few calories. This will help hold you over before your big meal.

Turkey Day Tip #1

Thanksgiving is just around the corner and we all know what that means...lots and LOTS of food. But who says you need to gain weight?

I am very proud to say that I have successfully made it through every Thanksgiving without gaining a pound. This Monday - Wednesday I will be posting some of my tips and tricks to make it through this Thanksgiving without any regret!

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Monday's Tip: Get your physical activity in!

Every little bit will help. Physical activity will help off set any extra calories you may eat on Thanksgiving day. It will also give you more energy to keep moving throughout the day. Many cities have started to offer a Turkey Trot on Thanksgiving morning to get your blood pumping. Many YMCAs have Thanksgiving week as their "Free Week" where you can use their facilities at no cost.

Mood Improves on Low-Fat but not Low-Carb Diet Plan

With New Years just around the corner many people will be making resolutions to go on a diet. While I have previously voiced my opinion on diets here, I also know that some people will choose to go on a diet this coming January.

A recent study published in JAMA looked at the effects of low-carb and low-fat diets (both with the same amount of calories) on weight loss and mood. While participants in both groups lost similar amounts of weight, individuals in the low-fat diet had significant improvements on mood.

If you choose to diet this year, remember that long-term weight loss management requires long-term behavior changes. If a diet sounds like a quick fix, it probably is - you'll lose the weight quickly and then gain it all back (and then some) once the "dieting" period is over. Making small changes will result in long-term sustainable weight loss.

Eating Healthy on the Run

Some of you have voiced a desire to learn how to eat well on the go. The American Dietetic Association publishes free resources for consumers and professionals to access. They have put together a great handout on Eating Healthy on the Run. A few general tips include:

• Plan Ahead: If you may be out during lunch, be sure to pack some healthy snacks. This will prevent you from making impulsive choices or getting so hungry that you will over eat later.
• Be High Maintenance: If you choose to eat out, don't be afraid to ask for substitutions or to get things on the side. Most servers don't mind this at all (I know this from 3 years of serving experience). If you choose pasta, consider asking for half the pasta and extra vegetables - many places will do this for no extra charge.
• Choose Healthy Sides: While most restaurants automatically give chips or fries as your side dish, they usually offer other side substitutions for little or no charge. If you choose a higher-fat/calorie entree, consider getting a bowl of vegetable soup, baked potato, or a salad.
• Drink Plenty of Water: Water will help keep you full and prevent cravings. Many people think they are hungry when they are actually thirsty. When you eat out, water is free, so it saves money and your waistline!