Jean our AWESOME dietitian has put together some fantastic guidelines for getting eating through stress during finals as week, which for many of us dovetails right into holiday celebrations.
Please remember that Jean is here for both staff and students. If you have questions about the food you are eating or need to be eating, she is a great resource.
Contact her at
rodvo005@d.umn.edu
FINALS
A few things to consider for staying healthy and minimizeing your stress during finals Caffeine- try to limit your caffeine intake to less than 500 mg a day.
Regular brewed coffee has between 95-200mg of caffeine depending on the brand.
Typical 16 oz latte has 150mg
16oz Starbucks Coffee has 330mg - Starbucks tends to be higher in caffeine than some other brands of coffee.
Black tea - 8oz has 14-61mg
Green tea - 8oz has 24-40mg
A JUDY INTERLUDE - consider drinking green tea. You can have more of it, it tends to have a steadier UP without the crash. You can have more and gain the health benefits as well.
Sleep- make an effort to get the recommended 7-9 hours a night.
Breaks & Physical Activity - Anywhere exercise
Cardio
›Kickboxing
Typical 16 oz latte has 150mg
Black tea - 8oz has 14-61mg
Green tea - 8oz has 24-40mg
A JUDY INTERLUDE - consider drinking green tea. You can have more of it, it tends to have a steadier UP without the crash. You can have more and gain the health benefits as well.
Sleep- make an effort to get the recommended 7-9 hours a night.
Breaks & Physical Activity - Anywhere exercise
Cardio
›Running stairs
›Jogging in place/high knees
›Jumping Jacks
›Kickboxing
›Flexibility
›Stretching
›Prop your foot up for deeper stretch
›Strength
›Triceps chair dips
›Isometric Bicep hold
›Pushups
›Plank
›Back extensions
›Crunch w/ twist
›Hip flexor
›Squats
HOLIDAY EATING TIPS
Ring in the Holidays the Healthy Way
10 tips to indulge intelligently this season
1.
Rethink Your Expectations
Is it true the average person gains 5 lbs
between Thanksgiving & New Year’s Day? While many people do gain weight
over the holidays, a study from 2000 showed the average person gains between ¾
to 1 lb. Although it was not the majority, 14% of those studied did gain 5 lbs
or more. Holiday weight gain is one reason that weight creeps up from year to
year. If you’re long range goal is to
lose weight, consider weight maintenance over the holidays.
2.
Stay Active!
One of the keys to successful weight
maintenance is physical activity. Make an effort to move every day and keep
regular exercise patterns. Realize that some days you will not make it to the
gym, instead of worrying, do what you can with the time you have – start a new
family tradition by going sledding, cross country skiing, or having a snowball
fight. It can be difficult while traveling, but get back to your regular
exercise routine when you get home.
3.
Take Stock
Survey the entire table before digging in.
Decide which foods are worth eating and which you can ignore. Why waste
calories on food that does not bring you pleasure?
4.
Portion Size
You can still enjoy all of your holiday
favorites, but remember to:
- Take
a smaller portion
-
Eat
slowly & Savor the flavor of the season
-
Avoid
going back for seconds!
5.
Eat Your Calories
Holiday beverages can be loaded with
calories, fat, and sugar. Opt for water or sugar free beverages when possible.
Indulge on your favorites, but sip a large glass of water between every
alcoholic drink, non-alcoholic punch, or eggnog. This will help you stay
hydrated and drink fewer calories by the end of the night.
6.
Splurge on Something Meaningful
We all have special foods that we look
forward to this time of year. Choose to eat your favorite holiday treat or side
dish, but ignore the foods you enjoy least or are available all year long.
(Keeping tip 4 in mind!)
7.
Don’t be a part of the “Clean Plate Club”
The age old saying “clean your plate” is
exactly that – OLD! Don’t feel like you have to clean your plate. Leave a few
bites of everything and only eat until you are satisfied but not overly full.
Scale your hunger from 1 to 10, with 1 being ravenous and 10 being overly
stuffed. You should stop eating when you feel you are between a 6 & 7.
8.
Don’t Skip Meals
Skipping meals in order to “save up” for a
big holiday dinner may actually cause you to overeat. Instead, on the day you
plan to have a larger holiday meal:
-
Eat
smaller meals around the larger one
-
Make
the other meals healthier
- Include
vegetables, fruits & whole grains
9.
Be Courteous
When hosting,
include lower-calorie dishes & foods. When you are a guest, bring along a
lower calorie dish to share. Be courteous of everyone’s health goals.
10. Enjoy
Company
Ever notice how people tend to gravitate
toward the buffet table? This holiday season rally the gang around the
fireplace, living room, or anywhere else. Don’t hang out near the food. This
will help you cut back on mindless holiday snacking. Focus on spending time
with the people you care about. While food is an integral part of our holiday
celebrations, let’s remember it is not the focal point.
Thank you Jean!
(Iinformation from Jean Rodvold - UMD Food Coach and Dietition)
