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Improve your diet by avoiding these common mistakes
by Emily Waits, R.D., L.D., Health & Wellness Graduate Assistant
 1) Drinking Calories: Drinks can add up quickly without even realizing it. It is easy to rack up close to 1,000 calories in beverages in one day.
Example: 16oz orange juice in the morning (220 calories), regular soda with lunch (140 calories) regular 20 oz sports drink while working out (130 calories), mid-day medium nonfat latte (200 calories) and alcoholic beverage at dinner (150 calories).
- Calories are calories whether they are in liquid or solid form. Aim to drink low calorie beverages such as water, unsweetened tea, crystal light, low fat milk, PowerAde zero, vitamin water zero, or carbonated water.
2) Restaurant Salad:Salads have a "health halo" because many people believe that they are consuming greens, vegetables and making a healthier choice. However, many salads are packed with calories because they have so many toppings!
- If you are looking for a salad, aim for the house salad and have the dressing on the side. Cheese, croutons, nuts, and bacon bits will add up quickly, so choose wisely!
3) Stress Eating/Grazing: Stress hormones can trigger cravings for high fat, sugary or salty foods. Grazing, even on "healthy foods" can still add unwanted calories.
- Learn to be conscious of your stress triggers. Create a list of stress relievers that do not involve food such as massage, pedicure, walking, or reading a book.
- Have pre-portioned snacks available such as veggies, fruit, pita chips, cheese & crackers, yogurt, or cottage cheese. This will help you to grab n' go quickly and be aware of how much you are consuming.
4) Big Plates:Oversized portions are becoming the norm, but a full plate does not equal a correct serving!
- If at home, purchase smaller plates so that your plate looks full, but with smaller portions. Use measuring cups to help with precise measuring.
- If you are at a restaurant, ask for a to-go box, split a meal with a friend, and ask for dressing on the side. Be sure to look up the nutrition information before you arrive.
5) Too many restrictions: Aim for your diet to be well balanced with whole grains, fruits, vegetables, low fat dairy, lean meat, nuts, and treats in moderation and calorie free beverages.
- Keep tempting foods out of your household, but allow yourself to have a treat in moderation.
Adapted from www.chicagotribune.com |
Upcoming Events
Tell us what you picked up at the new Lexington Farmers Market @ UK and you could win a prize!
It's simple. We want to know what fresh and delicious products made it from the market to your plate! Shop the Lexington Farmers Market @ UK, Wednesdays, from 3-6 p.m., through August 15, in the Commonwealth Stadium parking lot, adjacent to University Drive. Then go to our Facebook page and share your culinary adventures. Share a brief description, a recipe, and/or a photo of your creation. Each Wednesday, we will select one lucky winner to receive a prize! For more info on the Market, click here.
Get healthier and beach ready with reality-based weight loss!
Weight Loss Matters is a 10-week weight-loss program taught by registered dietitians. Classes meet once a week in-person or online. During this session, there will be weekly challenges, and those who complete the challenges will receive a prize! The initial fee is $50. New classes begin July 17, 18, or 19. Register online by July 11.
Wellness Comes to YOU!
Did you know? Our expert staff can come to your next UK departmental meeting, retreat, or any other event where UK employees or retirees want to learn about topics such as nutrition, stress management, and fitness. Click here for more info and to send a request! |
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 Health Smart Tips: Be Prepared
by Andrea Deweese, MS, CTTS
UK Health & Wellness Specialist
The Take Charge wellness challenge kicked off on May 14 and 339 UK employees, retirees and their spouses and sponsored dependents stepped up to the medical self-care challenge!
Each week participants are challenged to collect and compile specific pieces of personal health information for their Take Charge Manual. That's right, a "manual" - just like those we consult for our cars, toasters, and other devices - only this one is all about them!
During the challenge, participants have worked diligently to locate and record health numbers including cholesterol levels, blood pressure measurements, and blood glucose values. Also included is contact information for their insurance company, emergency contacts, a list of health care providers, medication lists, health risk assessment data and more.
And we're not finished yet. When complete, the Take Charge Manual will include family health history information, details about pre-existing health conditions, other health documents, and will ensure all participants have a primary care provider. The goal for participants is to create a user manual for their health that includes personal and valuable health information in one safe place.
Every participant will receive an incentive and ONE lucky participant will win a Grand Prize for participating in this fun and informative wellness challenge. Perhaps more importantly, successful participants will walk away with a Take Charge Manual that prepares them to take a more active role in monitoring and managing their health and health care.
Click here to register and get more information. |
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Facebook
Click the icon below to check out the new UK Health & Wellness Facebook page. If you have a Facebook account, "like" us (formerly called "become a fan"). |
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Health Smart
Couldn't make it to the last Health Smart Conversation "Fitting in Physical Fitness," presented by by Carrie Davidson, ACSM HFS? Check out the PowerPoint Presentation and watch a brief video here. |
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On the web
Check out these videos from Zonya! Tips for lowering high blood pressure video. |
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