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E-Fit News

Issue No. 15 November  2010


Reminder: Fall Fitness Challenge

Swipe your keytag at either gym (or attend Group Fitness classes) 25 times between Sept. 20 and Nov. 20 to receive a free T-shirt!    


How to Avoid Holiday Weight Gain

By Maria Taustine

mealEveryone's favorite time of the year has come: It's the holiday season. This means office parties, potlucks, family gatherings, big holiday meals, and New Year's Eve parties. What makes this time of the year different from any other time of the year? Yes, we may get to see family members we haven't seen in a while. But these two months consist of a single theme: EATING. Did you know the average person gains around five pounds during the holidays? It's really not that hard to believe, when you consider all of the tempting treats available at work and all of the extravagant meals consumed. Are you one to fall victim to that candy bar at work or that extra piece of pie at a party? Don't worry. With a little bit of advice from the UK Health & Wellness Program, we will help you avoid that extra weight gain during the holidays.

To begin, why do we feel that we have to eat more at a given meal because it is a holiday? You can make stuffing, mashed potatoes, and pumpkin pie anytime of the year. So, you don't have to eat extra portions at Thanksgiving because you are allowed to cook a pumpkin pie if you're craving it in July.

Next piece of advice: Don't skip meals. Many people believe if they don't eat breakfast or lunch then they will save up enough calories for that big holiday meal at night. Instead it will make you even hungrier when you go to the party. As a result, you will end up eating more calories than just the meal you skipped earlier in the day. Instead of skipping meals, eat light nutritious meals. Eat a healthy bowl of cereal for breakfast and a big salad for lunch. Some will even tell you to eat a snack before going to the party, so you are not tempted to eat even more than usual. Make it a snack full of fiber (veggies or fruit) with a large glass of water as this snack will tend to keep you full.

Now, once you are at the party, chances are you will see your favorite food. Don't deprive yourself of the treat. Just make sure the rest of your plate is full of vegetables, whole grains, fruits, and lean meats (turkey). Next, sometimes at parties people like to talk around the food. So, another piece of advice, try to avoid the food table. You will be distracted by all of the talking and before you know it, you will have eaten half of the calories allocated for dinner.

Next, enjoy the food on your plate; no need to rush. Try putting smaller portions of food on your plate and eating them slowly. Put your fork down between bites and drink a lot of water between bites. Remember this is just dinner, so enjoy your family and friend's company and not just the food. Also, remember food is not the only thing with calories at parties. Alcohol is full of calories, so be mindful of your alcohol consumption. Also, alcohol can make you less mindful of the amount of food you're eating.

Finally, exercise is an extremely important component to avoid gaining weight over the holidays. Exercise is important when it is not holiday season, so clearly it is that much more important during the holiday season. We know the holidays can be hectic, but try to find time to fit exercise into your work schedule. If anything, it can help reduce your stress levels. Go for a walk during your lunch break, get on the elliptical, take an aerobics class, walk with your family, and do some light strength training. Remember 30-60 minutes of moderate to vigorous exercise is recommended at least five days of the week.

Don't wait until New Year's Day to set your weight loss goals because the holiday season will make you have to lose that much more. So, start now and set a goal for yourself. Be sure to include exercise, in addition to your weight loss or maintenance goal. Start making those changes now. Small changes today can lead to a happier holiday season and a healthier overall lifestyle.  

Click here for info on the Keep It Off Holiday Challenge

Comments and Suggestions

We are without a bulletin board at Alumni Gym during the renovations. Here are your comments and suggestions form our recent survey. 

Suggestion: Can we get more paper towels and cleaner around the gym?

Comment: We do apologize. One of our paper towel holders was covered up when the construction process started. We will add a roll of paper towel and cleaner on top of the blue lock boxes. Thanks for your suggestion!

Suggestion: We had a request for a radio change.

Comment: Although it is difficult to find a radio station that everyone likes, we do our best to try. Feel free to ask the staff to change the station to be more accommodating. 

Keep up with renovations on our Facebook page.
  
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New to Body Shop? 

mdHave questions? November's Membership Specialist, Michael Dalessio, CPT, a Graduate Assistant for UK Health & Wellness, is here to help you. Feel free to ask him questions, offer suggestions, or set up a time to get oriented to the Body Shop facilities. You can find him in both facilities. Click here to read Body Shop staff profiles.    

Health & Wellness Events

Keep extra pounds away over the holidays and WIN A PRIZE!
Looking for a little extra motivation to maintain or lose weight during the holiday season? Take the Keep It Off! Holiday Challenge. We'll provide tips and encouragement along the way. And if you succeed at keeping the weight off, you will earn a prize! Open to any UK employee, retiree, spouse or sponsored dependent. Register here by Nov. 19. 

Are you at risk for Metabolic Syndrome? Free Lunch & Learn Presentation
Are you or your loved ones at risk for Syndrome X (Metabolic Syndrome)? Find out. Learn about the causes, symptoms, and ways to prevent or reverse the disease. Join us for " Winning the Battle Against Syndrome X," Nov. 11, from 12:10-12:50 p.m., in the Gallery Room, W.T. Young Library. Presentation is free. Feel free to bring your lunch. Register now Feel free to bring your lunch. Register today.  
 

Relax! Get a therapeutic chair massage!

The cost is just $5 for 10 minutes or $10 for 20 minutes (no refunds). Reservations and advanced payment are required. The next chair massage is Dec. 1, from 9 a.m. - 1 p.m., University Health Services Lobby. To make your reservation, call (859) 257-9355.

 

Need a vaction from the holidays? Free Health Smart Presentation
The holiday season is a joyous time, right? Holiday tunes, twinkling seasonal decorations ... then there is that moment of sheer panic: Endless shopping, cooking, cleaning, decorating, and your entire family is coming to visit! Join us for a lighthearted look at holiday chaos and get simple, realistic tips to help you relax and truly enjoy the holidays. Join us for "I Need a Vacation - from the Holidays," presented by Ann Bassoni, LCSW, Dec. 14, from 12-1 p.m., in the Gallery Room, W.T. Young Library. FREE. Register now.


 

 

*Only University of Kentucky employees, retirees, spouses, and sponsored dependents are eligible for UK Health & Wellness services and programs.
In This Issue
Avoid Holiday Weight Gain
Survey Comments and Suggestions
Events
Holiday Closings

- Nov. 24: No evening hours in either Body Shop location.

- Nov. 25-27: Body Shop is closed and no Group Fitness classes.

- Dec. 24 - Jan. 1: Body Shop is closed and no Group Fitness classes.

Facebook page
Announcing Facebook Fridays! Each Friday in November, we will give a prize to one lucky, randomly selected UK Health & Wellness Facebook "fan." You must be a UK employee, retiree, spouse/sponsored dependent to win. If you have a Facebook account, click the icon below to "like" us (formerly called "become a fan").
Find us on Facebook
About Fit News
Fit News is a monthly e-mail newsletter provided to members of Body Shop Fitness.
 
Editor: Melanie J. Sparks
Useful Links
 

UK Health & Wellness

Body Shop Fitness 

Group Fitness Classes

Gym Hours

 Workouts

UK Benefits

UK Wildcat Wheels Bike Library