Avoid the Holiday Pound

Studies show that the average person gains about one pound between Thanksgiving and January. Most adults gain one to two pounds a year over a lifetime, so keeping off that holiday pound can go a long way. Balancing exercise, food choices and stress can make your holidays more enjoyable and guilt-free. Try these tips and find more in our post titled, "Healthy and Happy Holidays".

• Stick closely to your daily routines. This will help keep your sleep/wake cycle balanced, emotions manageable, and eating patterns appropriate. Do you have one cup of coffee on a workday? On those slow mornings with family, enjoy that one cup and then switch to decaf, caffeine free tea, or WATER. Do you exercise in the morning, mid-day or evening? Keep that appointment with yourself and your sneakers (a few hours difference isn’t going to cause harm, but when your post-holiday schedule is back you may find it difficult to get back into that routine).
• If you stray from normal habits, make it for a better cause. Maybe during the work week you struggle to go to bed at a decent hour. Aim for 7-9 hours of sleep, but keep your alarm set for the same time each morning. Was your breakfast one to be proud of today? If so- keep it that way over the holidays and help your family do the same. If you could improve the breakfast routine in the house, practice over the holidays making a quick and easy, but enjoyable breakfast with lean protein, carbohydrates and a little healthy fat (See post, "Potato Scramble Recipe").

Potato Scramble Recipe

Potato Scramble

Ingredients- Makes about 4-6 servings

• 2 medium potatoes (sweet potatoes are great as well!)
• 1 bell pepper (any color)
•  ½ onion
• Spoonful of cooking fat (extra virgin olive oil, coconut oil, etc.)
• 8 eggs
• Low-fat shredded cheese and/or sliced avocado
• Salsa
• Garlic powder, Salt & Pepper

Directions

• Thoroughly wash potatoes. You can leave the skin on, or peel if you prefer. Dice into small, evenly sized pieces.
•  In a sauce pan, cover the potatoes with water and bring to a boil. Then reduce heat; cover and simmer for about 10-minutes. Potatoes should be tender on the outer edge, but not mushy throughout.
•  While the potatoes simmer, wash the bell pepper and dice the pepper and onion.
• In a large skillet heat a spoonful of cooking fat over medium-high heat and sauté the pepper and onion until tender (about 5-minutes).
• Add in the potatoes and sauté 1-2 minutes longer.
• In a bowl, beat eggs, ½ teaspoon garlic powder, salt and pepper (adjust to your liking).
• Pour eggs over the vegetable mix and cook over medium-high heat, pulling eggs and vegetables across the skillet as the eggs set.
• When eggs are completely set, remove from skillet and serve with shredded cheese and/or sliced avocado and salsa.

In this dish; the potatoes, bell pepper and onion are your carbohydrates- providing quick and sustainable energy for the morning. Eggs are one of the least expensive and best sources of protein we can consume! They are full of healthy nutrients and provide more protein with less calories than many other sources. Extra virgin olive oil, low-fat shredded cheese and avocado are healthy fats- be careful here not to have too much. We only need about a thumb-sized portion of fat at each meal, so sparingly sprinkle cheese or stick to one slice of avocado. 

Hydration

MCC Weekly Wellness Info

What is the difference in these plants? One is wilted and fading, while the other is vibrant and strong. What causes the differences? Hydration. Water is just as important in our bodies as it is in the livelihood of your house plants. Water helps your body with the following:

· Keeps its temperature normal.

· Lubricates and cushions your joints.

·  Protects your spinal cord and other sensitive tissues.

·  Gets rid of wastes through urination, perspiration, and bowel movements.

Although there is no research to identify the exact amount of water you should drink, experts usually recommend drinking six to eight 8-ounce glasses of water daily. Most people can meet daily fluid needs by drinking when thirsty and drinking fluids with meals. However, some circumstances require that we take in more fluids to stay hydrated- in hot climates, when physically active, running a fever, having diarrhea or vomiting.

Studies show the average person gains about a pound between Thanksgiving and January. Most adults gain one to two pounds a year over a lifetime, so staving off the holiday pound can go a long way. Drinking water instead of high-calorie beverages can help reduce the amount of total calories we consume each day, resulting in weight management or even loss. Another common weight loss tip is to drink water before every meal. The idea behind this is that the water will fill your stomach and signal your brain to eat less. Research doesn’t support or dismiss the effectiveness of this practice, but it wouldn’t hurt to give it a try for yourself!

This Week in Wellness

FREE Group Fitness Classes
Monday	Tuesday	Wednesday	Thursday
7:30-8:15am Bootcamp Fitness Room		7:30-8:15am Bootcamp Fitness Room
12:45-1:15pm H.I.I.T. Fitness Room (119)			11:30am-12:30pm Beginner Yoga PE Gym (100)
	4:00-5:00pm Pilates Dance Room (020)	4:30-5:30pm Zumba Dance Room (020)	4:00-5:00pm Pilates Dance Room (020)

*No Group Fitness Dec. 12^th –Jan. 11^th

Fit Tip & Challenge

Keep track of the amount of water and other beverages your consume over 2 – 3 days. Then set a goal to increase your water intake and reduce the amount of high-calorie beverages. Record your progress for at least three weeks and see if your body can tell the difference.  The following tips can help you increase the amount of water you drink daily. 

• Carry a water bottle for easy access when you are at work or running errands.
• Freeze some freezer-safe water bottles. Take one with you for ice-cold water all day long.
• Choose water instead of sugar-sweetened beverages. This tip can also help with weight management. Substituting water for one 20-ounce sugar-sweetened soda will save you about 240 calories.
• Choose water instead of other beverages when eating out. Generally, you will save money and reduce calories.
• Give your water a little pizzazz by adding a wedge of lime or lemon. This may improve the taste, and you just might drink more water than you usually do.

For more tips and information visit these links-

http://www.cdc.gov/nutrition/everyone/basics/water.html

http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet19MakeBetterBeverageChoices.pdf

http://www.nytimes.com/2010/11/16/health/16really.html?_r=0

Step It Up Challenge

Congratulations to the individuals who reached the 140,000 step goal and the members of the top three teams. Individual prize- a gym bag to help get you to and from workouts! Prize for the top teams- a gym towel for all of their hard work and sweat. Thanks and great job to everyone who participated in this wellness challenge. Keep working toward a heatlhy lifestyle and watch for another wellness challenge next semester!