Webinar – Fitness Mythbusters: Exercise With Purpose

With so much information available today, it can be hard to decide what to do in the gym. In this session, we will discover the truth about exercise programming and how to avoid common pitfalls in fitness, with UREC’s Charles Burroughs.

Healthy Alternatives to Common Foods: A Fix for Your Salt-Tooth

By: Katie Hamner, UA Student, Coordinated Program in Dietetics

Do you have a salt-tooth? If you feel strongly about salty snacks and don’t want to sacrifice your health with the added sodium, then toss the saltshaker out. Salt is made up of sodium which is the major culprit behind high blood pressure, heart and kidney disease, as well as fluid retention which causes bloating. Salty snacks can also damage the enamel in the teeth. These healthy alternatives can help you reduce your sodium intake while adding flavor to dishes.

  1. Salt vs. Herbs and Spices

Salt added during cooking or sprinkled on the plate may taste good however, most of us could do without the extra sodium content in our diet. Skip the saltshaker and grab a bundle of fresh herbs or add flavor to your dishes using various spices. There are also herbs that are ready-to-use and come in a tube in the produce aisle. Get creative and substitute the salt anywhere in the recipe.

  • Canned vs. Fresh or Frozen Veggies

Although it may seem like you’re saving a few cents in the canned aisle, canned produce is notorious for its sodium content. Frozen vegetables are the best alternative if fresh produce is not available. Frozen produce has the same nutrient content as fresh, is available year-round, and has a longer shelf-life. Although it may seem like your wallet will be spared at the check-out counter, don’t repay that cost with your health. If canned produce is the only option, then make sure to rinse the contents under running water and drain well before preparing.

  • Chips vs. Popcorn

Potato chips are everywhere we look. They are usually offered as a side dish and always served in a big bowl at tailgating parties. It is best to avoid the high sodium and carbohydrate content of regular potato chips. Unsalted popcorn is a great alternative to potato chips. Popcorn is very low in calories and carbs with a decent amount of fiber. Not a fan of popcorn without the salt and butter? Try to create your own flavors instead. If you like spice, then sprinkle some chili powder on top. If you feel like having something sweet, then try cinnamon. Other flavors you should try are lime zest, garlic powder, cocoa powder, or parmesan cheese.

Healthy Alternatives to Common Foods: Sweet Treats

By: Katie Hamner, UA Student, Coordinated Program in Dietetics

Are you tired of dieting? Do you feel that sometimes there’s no way of curbing that sweet tooth? You’re not alone. There are many healthy alternatives to be considered before giving up on your goals. These small adjustments to your meals and snacks could be just the thing you need to achieve your weight-loss goals. If you try something that you don’t like at first, then don’t give up just yet. It may take your tastebuds a few tries to get used to a new thing. The purpose of these easy swaps is to expand your pallet and try foods that you wouldn’t normally eat. Go for those nutrient-dense options and cut out some of the calories in the process. Win-Win!

1. Ice Cream vs. “Nice” Cream

When your sweet tooth calls on a regular basis, it would be better for your waistline as well as your wallet to switch to a healthy alternative. Coined by many as “nice” cream, this delicious treat is super easy to whip up and has approximately 100 calories per serving. The task is simple: chop and freeze a ripe banana; pulse the frozen banana pieces in a food processor or blender while adding 1 tbsp of milk at a time until it is as smooth as the consistency of soft-serve ice cream; add 1 tsp of cocoa powder to the banana mixture and then enjoy a delicious, healthy treat.

2. Milk Chocolate vs. Dark Chocolate

The simple fact of the matter is that milk chocolate contains outstanding amounts of added sugar and fat, which is what makes it so deliciously irresistible. On the other hand, dark chocolate has its own health benefits such as disease-fighting antioxidants and high fiber for digestive health. It may be a big change at first, but the extra calories really do start to pile up during Halloween and the holidays that follow. Try the chocolate that is 70% cocoa or more to reap the benefits.

3. Granola Bar vs. Trail Mix

These two may not sound very different, but depending on the brand and the contents, trail mix is definitely the better option. Known to some as “GORP”, short for Good Ol’ Raisins and Peanuts, trail mix is a simple snack and consists of a variety of nuts and seeds as well as any kind of dried fruit. Granola bars, although may seem harmless, are highly processed snack foods and most likely contain high amounts of added sugar. Combine your favorite heart-healthy nuts, sweet dried fruit which is rich in antioxidants, and any other simple ingredients like seeds, pretzels, or cacao nibs for a satisfying snack anywhere and anytime.

If you liked these suggestions and you want more tips for better eating habits, check back later for more ‘Healthy Alternatives to Common Foods’.nuts, sweet dried fruit which is rich in antioxidants, and any other simple ingredients like seeds, pretzels, or cacao nibs for a satisfying snack anywhere and anytime.If you liked these suggestions and you want more tips for better eating habits,check back later for more ‘Healthy Alternatives to Common Foods’.

Webinar – Stress & Relaxation Techniques

Learn specific strategies to develop and support positive coping strategies during stressful times and explore the relationship between your health and stress, with nursing faculty and health coach Abby Horton.

Mindfulness: Learning to be in the Moment

The desire to change a personal habit is a challenge that necessarily results in an interplay of thoughts, feelings, and actions/reactions. Dr. Harriet Myers uses practical mindfulness strategies to help you negotiate this interplay more easily, calmly, and successfully. Learn various ways to use mindfulness with thinking, feeling, and acting.

Webinar – Minority Health Concerns

Addresses unique Minority Health Concerns, in addition to health disparities, access to care, and inclusive health practices. Explore these issues with nursing faculty Abby Horton and guest speaker Dr. Johnny Tice.

Let’s Talk: Vigilant Parenting

Join Dr. Robert Laird, Professor and Chair, Department of Human Development & Human Studies, and Dr. Josh Eyer, Ph.D, as they discuss vigilant parenting and becoming more aware and present as a parent.