State and local 3
Friday, March 1,1991
The Battalion
Healthy habits
Low-calorie snacks, realistic
goals make weight loss easier
Connie Chitwood is a dietetic in
tern at the A.P. Beutel Health Cen
ter.
By Connie Chitwood
With Spring Break ’91 fast
approaching, many spring breakers
are starting to think about losing
weight to look great in time for the
beaches of Galveston or slopes of
Colorado.
If you’ve ever starved yourself,
jogged, done aerobics or lifted
weights in the hope of shedding 20
pounds before spring break, you
know how frustrating this “vacation”
can be.
I have a few tips to help you with
losing weight and with outer basic
problems associated with this time of
the year.
Most problems arise when we set
unrealistic expectations. For
instance, how often have you begun
the spring semester with, “From now
on I will always ... ” or “I wdll never
By using these types of phrases,
we set ourselves up for failure
befqre we even have a chance to
attack that extra five pounds. We
rarely are able to totally change
habits that we have developed over
time.
Probably the No. 1 expectation
for most of us deals with losing
weight or exercising before spring
break. Average American college
students gain 4 to 6 pounds when
they return to school.
Most of us realize we need to
exercise to lose weight. So we
romise ourselves that we’ll walk,
ike,jog or play tennis EVERYDAY
once spring begins.
For those of you, however, who
haven’t started your annual spring
exercise routine, don’t despair.
Here are some tips to help.
• Let’s face it. Snacking is an
important part of our daily dietary
intake. Most students don’t have the
time or inclination to fix elaborate
V. v .. t VY . , ,
meals. Consequently, some of our
“fast food” selections are high in fat
and calories.
The following foods are examples
of high-calorie foods and some
lower-calorie snacks that you can
substitute for them instead.
High-calorie snacks:
Milkshakes, ice cream, chips,
cookies, cakes, doughnuts, fast food,
candy, brownies, pastries, pies and
fried foods.
Lower-calorie snacks:
Frozen yogurt, regular yogurt,
pretzels, plain popcorn, bagels,
Melba toast, rice cakes, fresh fruit,
fresh vegetables, ginger snaps,
vanilla wafers, animal crackers and
angel food cake.
• Remember, set realistic goals. If
you are planning to lose weight,
don’t set yourself up for failure by
expecting to lose 20 pounds in two
weeks. It’s more realistic to expect to
lose 4 to 8 pounds safely in a month.
Instead of saying, “I’ll never eat a
cookie again,” just say “I’ll eat one
cookie a week.”
Eat a variety of foods from the
basic four food groups. Limit your
intake of high-calorie foods. If you
need further counseling or a meal
plan, check with your physician or
contact nutrition specialist Jane
Cohen at the health center.
Exercise also is important. Did
you know that:
• it takes 30 to 35 minutes of
brisk walking to burn off calories
from ONE glazed doughnut.
• it takes one and a half hours to
burn off the calories of two slices of
combination pizza.
• it takes 30 minutes of cycling to
burn off the calories from ONE
beer.
However, don’t plan on working
out for two hours every day. Set a
reasonable exercise schedule.
In closing, remember, don’t be
too hard on yourself. By decreasing
your intake of high-calorie snacks
and exercising more, you’ll look
great for spring break.
Volks in suspense
A crowd gathers in the lobby of Zachry to watch
Trey Nash, a senior electrical engineering major
from Dallas, drop his egg in the Egg Drop Con
test sponsored by the Student Engineers Council
as part of Engineer’s Week. Thomas James, a
senior electrical engineering major from San An
tonio, won the contest. Students were given a
bag of supplies, including paper towels and bal
loons, to construct a device which keeps an egg
from being broken after a fall from the third floor
of Zachry. Engineer’s Week continues this af
ternoon with softball and volleyball tournaments
at 2:30 at Southwood Valley Park. The Student
Engineers Council also will host a horseshoe
tournament at 1 p.m. and a catfish dinner at 6
p.m. Saturday at Southwood Valley Park.
RICHARD S. JAMES/The Battalion
1
CLASS OF ’92
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