December 2003 "Tips"

Weight Loss Tip:

The Holiday Travelers Work-out

(By: Kimberly A. Tessmer, RD LD)

 

We all know how important it is to keep up your regular exercise routine to help lose weight and maintain a healthy weight!  The Holidays can mean traveling to see relatives but it doesn't have to mean an excuse to exercise less!  Exercise is just what you need during the busy Holiday season to burn off those extra calories and deal with stress.

All it takes is a little advanced planning and maybe a corner of your carry-on.  

It's All in the Planning

  • Jump on the Net. Try a travel Web site such as CitySearch, type in your destination, and research parks, community centers, tracks and fitness centers where you can fit in some exercise no matter where you are traveling to.  
  • Speak up.  Ask your relatives or friends that you are staying with to point out jogging paths, parks, or fitness centers that you can use while visiting. If they are a member at a gym ask them if they can find out about a visitor's pass.
  • See the Sites. Being in a different city is a great time to see the sites!  Forget driving, use the time to get some walking in and enjoy the atmosphere!
  • Make exercise an action item. Let your relatives or friends know that you will be fitting exercise in while visiting so that they can schedule activities around your schedule.  
  • Call the front desk. If you are staying at a hotel, call the hotel before you arrive and ask about the nearest health clubs or if the hotel itself has a fitness center.  Some hotels often offer guests discounts at nearby clubs.
  • Pack helpers. Take some easy travel items with you such as a Dyna-band and/or a jump rope.
  • Take the trainer. Plan ahead and have a personal trainer create a workout that you can use while out-of-town.  

Nutrition News: 

Soup-er Nutritious

(By: Kimberly A. Tessmer, RD LD)

 

Kick off a meal with a bowl of soup and score a touchdown of your own this winter!

  • Soup makes a tasty snack! It fills you up and low fat bean or vegetables soups are more nutritious than most snacks. Keep it on hand at home and at work.

  • Eat a cup of soup before going out to a late dinner or party. It will take the edge off of your hunger so you make better choices and don't over eat.

  • Start your meals with soup. You'll be less likely to overeat when the main course is served.
  • Add extra nutrition to canned soups by adding frozen or leftover vegetables and or beans.
  • Remove excess fat from soup by laying a clean paper towel over the top to soak up the grease. Or make soup ahead of time, chill it over night, and lift off the hardened fat before reheating the soup.
  • Give soups a creamy texture by using pureed white beans, evaporated skim milk or instant potato flakes instead of high-fat cream.
    This tip is from Communicating Food for Health Newsletter.
    For more January nutrition education materials, click here.

Fitness Fun:

Jump Your Way to Health

(By: Kimberly A. Tessmer, RD LD)

 

Are you bored with your same old work-out routine?  Something you did as a kid can be fun and give you a great work-out!  Jumping rope burns a surprising number of calories and can give your shoulders, arms, calves, and heart a great work-out!  A 155 pound adult can burn up to 350 calories in 30 minutes.  It is fast paced, inexpensive, and best of all you can do it just about anywhere!