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UK Health & Wellness September 2009
 Greetings!

Welcome to the first issue of our email newsletter! We hope you will find lots of information and inspiration for your life and your health! 
plateFeel Full on Fewer Calories 
One of the keys to weight loss is to eat foods that make you feel full, without consuming as many calories. That's why you should make fruits, veggies, beans and whole-grains the biggest staples in your diet. The key is to make it easy for yourself!
applequestionmarkAsk the Expert: To lift or not to lift 
Q: Can you solve this once and for all? I've heard some people say women who lift weights will "bulk up" particularly in the hips, thighs and butt. Then others claim lifting weights is the only surefire way to tone and slim those areas. What is the truth?   
 

The short answer is no, women will not "bulk up" by lifting weights. Generally, women will not gain as much lean body mass and "bulk" as men will through weight lifting. But there are factors aside from gender to consider including how you lift and your genetics. A key point to remember is that different training programs cause different results. 
 
First, let's clarify the choice of words. To "bulk up" implies big muscles, while to be "slim and toned" means to have a lean, muscular body but not huge, hulking biceps. Women who lift weights are far more likely to become slim and toned rather than bulky. That sounds much more appealing, right? Read more about toning your lower body
Quick & Healthy: Whole Wheat Pancakes
Makes 6-8 servings (Serving Size: 2 pancakes)
 
2 cups whole wheat flour
2 cups skim milk
1/3 cup egg substitute
1/4 cup applesauce
2 tablespoons sugar
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon salt

Combine all ingredients and mix well. Heat a large nonstick skillet over medium-low heat until hot. Pour batter on skillet 1/3 cup at a time making sure edges don't touch. Cook until golden brown and bubbles appear on top of the pancakes. Flip and continue cooking until other side is golden brown.
 
Nutrients per serving: Calories: 180; Total fat: 2 grams (10% of calories); Saturated fat: trace; Cholesterol: 1 mg; Sodium: 532 mg; Carbohydrate: 34 grams (73% of calories); Protein: 8 grams (18% of calories); Dietary fiber: 4 grams.
applebiteGood Health To-Go: Monthly Tip
Think about food in terms of what nutrients it provides and avoid labeling foods as "good" or "bad." The majority of your food choices should be packed with vitamins, minerals, fiber, and other nutrients, and be low in calories. But there can and should be room in your diet for occasional treats - they add fun to your diet and prevent you from feeling deprived! -- Karen Bryla McNees, Ed.D., R.D.
 
Did you know you could receive a FREE personal nutrition consultation with our registered dietitians? Click here for more information
In This Issue
Feel full on less
To lift or not to lift
Healthy Recipe
Monthly Tip
Healthtrac
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Join a winning team, improve your health,  and earn up to $180 per fiscal year!
Register for UK Healthtrac Rewards today and make good health pay! Click here to learn more.
 
In the Next Issue

25 Ways to Get More Active

Start! Moving Fall Challenge

And much more!
Quick Links
Upcoming Events
Health Smart: Conversations about YOUR Health
Become Health Smart and earn a free "Healthier at Home" book! Join us for free monthly lunchtime sessions aimed at helping you take part in a healthier YOU: Heart Health, presented by Alison Bailey M.D., Sept. 1, noon-1:00 p.m., Gallery Room, WT Young Library. Space is limited. Register online today
 
Recharge: Lunch & Learn Series
Please join us for free lunchtime ses­sions geared toward keeping you healthy and well at work and at home. Feel free to bring your lunch. Register online today for one or more of the following sessions:

  • Stay Fit - Right at your desk! September 17, noon-1:00 p.m., Gallery Room, WT Young Library
  • Nutrition Mythbusters! October 15, noon-1:00 p.m., Gallery Room, WT Young Library
  • 'Tis the season to de-stress! November 10, noon-1:00 p.m., Gallery Room, WT Young Library.
Cooking Class: Extreme Holiday Recipe Makeover
Join us for this hands-on cooking class where you will prepare festive holiday dishes that have both a unique and healthy twist. This is the perfect opportunity to discover some new holiday favorites! The class will be held October 28, from 5:15-7:00 p.m., at 202 Erikson Hall. Cost is $10. Space is limited! Register online today!  
 
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Editor: Melanie J. Sparks
 
Please Note: Only University of Kentucky employees, retirees, spouses, and sponsored dependents are eligible for UK Health & Wellness services and programs.