Unity with our Community

Hilbert College students, faculty, and staff spent Friday, January 20 connecting with the local community through Unity with Our Community, a service day devoted to carrying on the work and legacy of Dr. Martin Luther King, Jr.

Members of the Hilbert community served at four sites in the area including: 1) The Teacher’s Desk, a nonprofit organization that provides free resources and supplies to local teachers for their classrooms and students to better facilitate learning and academic success; 2) Little Portion Friary, a completely volunteer-based nonprofit organization that strives to meet the needs of homeless individuals including short term shelter and meals; 3) Journey’s End, a Christian community organization that works to serve refugees in their journey to becoming new Americans in WNY including, but not limited to resettlement support, interpretation services, and legal services; 4) Veterans One Stop, an agency dedicated to providing a range of social and health services to meet to support our veterans and their families across WNY.

Depending upon the site, students, staff, and faculty had the opportunity to organize supplies and pantries, prep meals, assist with light housekeeping, and set up an apartment for a new refugee family.

Check out the photo gallery >>>

From the Hilbert Wellness Center – Stay Healthy on Winter Break

From the Hilbert College Wellness Center
by Kirsten Falcone, RN

Keep it “The Most Wonderful Time of the Year”:
How to Stay Healthy on Winter Break!

holiday-1It’s mid-December, and you’re looking forward to your semester break. Congratulations! But, because of the considerable stress most students endure at the end of the semester, they are often more susceptible to illness during the holidays. It is a bummer to be sick during the best time of the year. Here are some tips to help you fight off holiday illness:

  1. Maintain proper hygiene by washing hands frequently, avoiding touching your face, and covering your sneezes and coughs.
  2. Drink enough water. Try to drink at least 64 to 96 ounces (or more) per day or the equivalent of four to six 16-ounce bottles of water, or eight to 12 8-ounce glasses of water. Another way to measure is to drink 50 to 100 percent of your weight number in ounces. For example, if you weigh 150 lbs., drink 75 to 150 ounces of water every day.
  3. Manage your stress by not over-scheduling, sticking to a budget for gifts and entertainment, and avoiding negativity, e.g., watching too much TV news, letting a negative relative influence you, negative self-talk.
  4. Catch up on your sleep by going to bed at the same time each night. After all, you won’t have to study for any tests! Try to get at least seven to nine hours of sleep each night.
  5. Stay warm and dry, and dress in layers.
  6. Eat healthfully, and avoid too many sweets. It is okay to take only one cookie or to save room for your favorite dessert, and forego having a slice of each one. Also, when you are consuming a large meal, eat your veggies first.
  7. Exercise wisely. It might be safe to go for a walk each day, but then again, there could be ice or snow in your way. Use proper footwear, or exercise indoors. Even in the winter months, exercise is important to maintain a healthy body and brain, and it keeps your immune system strong.
  8. Don’t smoke. Smoking exacerbates respiratory illnesses, and it lowers resistance to illness and disease. If you smoke, it is pertinent to your long-term health to quit now. You will never regret that decision!
  9. Be wise when drinking alcohol. Drinking alcohol is generally not healthful. In fact, the only alcohol recognized as beneficial is one glass (five ounces) of red wine per day for women (two for men). If you do happen to drink beyond what is considered healthful, here are some guidelines to follow: One drink per hour is all your liver can metabolize. In order to maintain fluid levels, drink eight ounces of water per hour also. (In addition, this will help ward off a hangover the next day.) Don’t binge drink, which is defined by the National Institute on Alcohol Abuse and Alcoholism (NIAAA) as imbibing five or more drinks for men, or four or more drinks for women, in a two-hour period.
  10. Down time. Make certain this involves praying, listening to music you enjoy, thinking positive thoughts, a hobby you love, and/or spending time with someone you enjoy.
  11. Be a blessing to others. Remember, holiday time is not all about you. The more you give of yourself, the more blessed and healthy you will be. So go caroling, visit an old friend or a nursing home, smile at and hug your negative relatives, and go to church. Do something good for someone else. Spiritual health and physical health are not two separate entities; they complement each other.

For more information on managing your health during the holidays, visit these Web sites:

CDC Centers for Disease Control and Prevention:
http://www.cdc.gov/family/holiday/

National Institute on Alcohol Abuse and Alcoholism (NIAAA):
http://niaaa.nih.gov/alcohol-health/special-populations-co-occurring-disorders/college-drinking

Activebeat.com:
http://www.activebeat.com/diet-nutrition/10-tips-to-help-you-stay-healthy-this-winter/

Realsimple.com:
http://www.realsimple.com/magazine-more/inside-magazine/your-words/give-during-holidays

The Wellness Center wishes you a very healthy and happy Holiday Season and New Year!

Don’t Let Deadlines Make You Sick: How to Manage Stress

From the Hilbert College Wellness Center
by Kirsten Falcone, RN

manage your stress

It’s that time of the year again. School projects are in full swing, and finals are on the horizon. Many students are stressed, and most are losing sleep. Some have caught a “bug” and are now feeling behind. Stress is, according to Dictionary.com, “a specific response by the body to a stimulus, as fear or pain, that disturbs or interferes with the normal physiological equilibrium of an organism.” But, according to WebMD.com, it is more simply “what you feel when you have to handle more than you are used to [handling].” Does that sound familiar? If so, read on.

While some stress can be a good thing, did you know stress also plays a role in most illness? That is because when we are constantly stressed, an overabundance of epinephrine (a.k.a. adrenaline) and cortisol (stress hormones) prevent many bodily systems, including the immune system, from functioning at full capacity. Even busy college students can take the time to benefit from some key lifestyle changes in order to ward off the effects of stress. Some of the ways you can lower stress are:

Get enough sleep. Go to bed at the same time every night, and sleep at least seven to nine hours.
(For more information on sleep, read a recent Wellness Center article here: https://hilberttoday.wordpress.com/2016/02/24/from-the-hilbert-college-wellness-center-the-importance-of-sleep/.)

Make a list each day, and put the most important items at the top. Check them off as you go.

Don’t skip meals, and keep healthy snacks, like fresh fruits and vegetables and low-sugar granola bars in your backpack. Conversely, don’t overeat or load up on junk food. Give your body the fuel it needs.

Drink enough water. This can range from eight 8-ounce glasses per day to an ounce for every pound you weigh. Drinking enough water will also help drive off the munchies.

Stay away from alcohol and drugs, and stop smoking. These put even more stress on your body by lowering your immune response.

Exercise. Take a brisk walk around campus twice, or work out in the campus recreation center. Do this at least three times per week. Look for any special programs that may be open to all students.

Humor yourself. Find the humor in situations. Subscribe to a joke page on social media. Ask your friends if they know any jokes. There is scientific evidence that making yourself smile actually increases your happiness. It is true that laughter is often the best medicine.

Talk to a good friend or counselor. Bottled-up emotions come out in other ways. Venting with a friend also helps your friend connect with you.

Some other ways to manage stress are, in no particular order:

Journaling

Reading for leisure

Crafting, or following a hobby

Breathing exercises

Aromatherapy

Guided imagery

Progressive muscle relaxation

Positive thinking

Singing or playing uplifting music

Volunteering in the community

Caring for a pet

Relaxation time

Taking a nap

Worship/Reading the Bible

Massage

Bathing or swimming

 

For more information, check out these sources:

CDC (Centers for Disease Control and Prevention):
http://www.cdc.gov/bam/life/butterflies.html#short

WebMD:
http://www.webmd.com/balance/stress-management/default.htm

Mayo Clinic, Healthy Lifestyle Stress Management:
http://www.mayoclinic.org/healthy-lifestyle/stress-management/basics/stress-basics/hlv-20049495?p=1

Mayo Clinic, Stress Management In-Depth:
http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037

 

The BEST from Step Out Buffalo – Dec. 9

sob-flyer-12-7-hil-jpg

  • Be the Gift Giver You Want to See in the World – Whether you’re shopping for friends, family, coworkers, and/or your beloved pets, make sure the gifts you give don’t totally suck. There are a plethora of holiday markets happening all over town including the Holiday Pop-Up Shops at Resurgence Brewery and Thin Man, A City of Buffalo Artists Market at the gorgeous Ellicott Square Building, and the 9th Annual Last Minute Panic Sale at the Western New York Book Arts Center. Trust us, don’t be *that* person who gives terrible gifts. Use these one-of-a-kind shopping opportunities to 1) check out some cool new places and 2) get great gifts for everyone on your list…including you. #treatyoself2016. Read more on the holiday markets happening this month at com/guide-buffalo-holiday-markets-2016
  • Embrace the First Snowfall –  Weatherman says we can expect snowfall to hit us in the coming weeks…and we’re actually kind of excited. Buffalo’s most infamous trait is also one of its prettiest, and unlike other cities that forget how to function in the colder months the snow makes Buffalo comes alive. It’s like Popeye and spinach but with snow. Ice skating, hockey, curling, sledding, skiing, snowboarding, walking through winter wonderlands, ice bikes…which are exactly what they sound like. Figure out a way to get out and enjoy Buffalo’s first snowfall, then take a zillion photos and upload them to Instagram using #hashtagstepoutbuffalo so we can show ’em off. Read more on winter inspiration and the best photos taken in WNY at stepoutbuffalo.com/tag/hashtagstepoutbuffalo
  • Be One of the First to Eat at Casa Azul – Chef Victor Parra Gonzalez has finally brought his amazing, authentic Mexican talents into the City *and* done so at prices that start at just $2.50. Say whaaaa.Call it a 2016 miracle. Casa Azul focuses on not one, not two, but EIGHT different techniques for tacos plus casa-made tortillas (!), tortas on casa-made bread (!!), and seven different beverages that are indigenous to Mexico including horchata, tres leches and pineapple tepache (!!!!!!!!!!!). If your stomach isn’t growling rn you’re lying. We want to go to there. Read more on Casa Azul at com/buffalos-new-mexican-taqueria-casa-azul
  • Win Free Stuff – Yes, you read that correctly. We at Step Out Buffalo are firm believers in giving away free stuff. Like, good free stuff. All the time. And we pretty much do it on a weekly basis. Check out our homepage, Facebook, and Instagram (@stepoutbuffalo) for daily and weekly contests where we give away things like Escape Room parties, shopping sprees, gift certificates, full-day boat rentals, concert tickets, murder mystery dinners, pig roasts, cycling classes, and literally so many other things that it would take forever to list them out. And we want to give it to ~YOU~. What can we say, we like you, we really really like you ❤ Read more on Step Out Buffalo giveaways at com/category/giveaways

From the Hilbert College Wellness Center: How to Avoid the Freshman 15

by Kirsten Falcone, RN

How to Avoid the Freshman 15:
Eating Healthfully at the Campus Cafeteria

freshman_15Dorm food, historically, has carried with it a reputation of flourishing in fat, salt and starch, thereby placing extra pounds onto unsuspecting freshman. Hence, the term “freshman 15” was coined. Indeed, a quick look at some cafeteria menus would seem to confirm this notorious reputation. Chicken fingers, French fries, onion rings, hot dogs, grilled cheese, etc. are all rife with fat.

But wait! There’s more! Now there are ways students can eat healthfully in the campus cafeteria. According to Jessica Lively, Director of Food Services at Hilbert, there are several ways conscientious Hilbert students can increase nutritional content and lessen consequences.

The Hilbert College Cafeteria offers a daily menu of quick, traditional food. And, yes, the food selection is usually along the lines of large-crowd pleasers, such as scrambled eggs, bacon, and muffins for breakfast, hot dogs, chili, and “junk plate” for lunch, and meatloaf, pizza and barbecued chicken for dinner. But, did you know that you can eat healthful items on a regular basis, also?

The first thing that comes to mind is the salad bar. The salad bar is stocked with two kinds of lettuce (refreshed several times per day), onto which can be added a multiple assortment of vegetables, fruit, cheese, and more. During a recent visit to the dining hall, I noted these healthful choices: Mesclun and romaine lettuce, peas, broccoli, sliced cucumbers, tomatoes, olives, red and green bell peppers, spinach, mushrooms, carrots, garbanzo beans, cauliflower, hard boiled eggs, ham strips, mixed fruit, onions, banana peppers, cottage cheese, shredded cheddar, and more. Also available was pasta salad and fruit-flavored yogurt. There were 13 kinds of salad dressing, including oil and vinegar.

Now, even though the salad bar is among the best places to find proper nutrition, there are some guidelines to follow. Stay tuned.

The next thing Lively pointed out was a new system she is using, involving meal tickets. If someone chooses to go this route, he or she is given a breakfast, lunch or dinner ticket with items to be circled. Examples of choices on these tickets are omelets for breakfast, turkey avocado sandwiches for lunch, and a grilled chicken dinner. These tickets are sent to the short-order cook and are usually ready in five to 10 minutes, according to Lively. Also on these tickets, students can make requests, such as substitutions, side dishes, and omissions. In addition, they can choose whole grain bread, spinach wrap, what to have in their omelet, and more.

For students with dietary restrictions and allergies, Lively says to contact her for an individual dietary assessment and plan. “Usually I ask the student to come and sit down with me, and I go through what their needs are and what we can do for them.”

With so many choices at the cafeteria, what is a student to do? Here are a few guidelines:

  1. Drink a glass of water before you eat. Chances are, like most busy people, you are a bit dehydrated. Drinking water will hydrate and energize you, and it will make you less likely to overdo it calorie-wise. Then choose skim or 1% milk, unsweetened iced tea, or water instead of pop. High-caloric beverages are the stumbling block for many diets, because people don’t think of them as having calories. The truth is that the beverage actually can contain a large percentage of the meal’s calories.
  2. Get to the cafeteria before the big rush so that you can order meals in a timely manner with the meal tickets. Lively says noon and 6:00 p.m. are the heaviest times. If you can get there a half hour early, you will have your special order in less time.
  3. When using the meal tickets, the most healthful items include:
    1. For Breakfast: The Veggie Lovers’ Omelet light on the cheese (and you can write that in on your ticket), whole wheat toast, the Healthy Hilbert and Veggie Hawk egg sandwiches, the Skinny Wrap with a spinach tortilla (which you can write on the ticket, as well), orange juice and skim milk. Breakfast is still the most important meal of the day. Don’t skip it. You will consequently eat more at lunch and dinner to compensate.
    2. For Lunch: The Turkey Club sandwich, the Grilled Chicken sandwich, the Turkey Avocado sandwich, the Grilled Chicken wrap, and the Roast Veggie Wrap. It is important to note that you want them light on the mayo.
    3. For Dinner: The Grilled Chicken Wrap, the Roasted Veggie Wrap, and especially the Grilled Chicken Dinner.
  4. Choose to eat from the salad bar a few times per week, perhaps for lunch every day. The lettuce is changed regularly, so it is always fresh. One of the best guidelines for the salad bar is don’t stack your plate too high. Forego the macaroni salad in favor of veggies and protein items. Protein items include meat and hard-boiled eggs. Cheese also has protein, but you should use it sparingly, since it is usually fattening. It is true that the biggest mistake dieters make at the salad bar is loading up on dressing. Be conscientious about how much dressing you use. Oil and vinegar, Balsamic Vinaigrette, Fat Free Raspberry Vinaigrette, and Salsa are the best choices at Hilbert Cafeteria. Use only two tablespoons, if possible.
  5. Eat the vegetables on your plate before you eat the main course. If you run out of room in your stomach because your “eyes were bigger than your stomach,” then you will be ahead of Joe Student, who ate his chicken fingers, but didn’t have room for his carrots. (And, remember, potato chips and French fries are not considered vegetables!)
  6. If you accidentally took too much food, don’t be afraid to eat only half. Nobody at college is looking over your shoulder to make sure you cleaned your plate.
  7. Give yourself enough time to eat. The common recommendation is to allow 20 minutes or more for your stomach to send the signal to your brain that it is full. This means you need to budget your time well, so that you can actually sit down and eat, instead of running to class, high-caloric muffin or fried-chicken-fingers-to-go in hand.
  8. Change your mindset. The campus cafeteria is not an all-you-can-eat restaurant that you visit once or twice per year. Choose to eat less. Worry about your waistline instead of getting the most from your already-spent room and board payment.
  9. Use moderation. Finally, we all know that many of us live for fattening foods. If that is you, you don’t have to give them up entirely. Just eat them in moderation. For many people, that may mean saving dessert for one day a week. For others it means eating only half of what you used to eat.

 

For more information on choosing healthfully at the campus cafeteria, visit these Web sites:

MedLine Plus, Food Guide Plate:
https://medlineplus.gov/ency/article/002093.htm

WebMD, Freshman 15:
http://www.webmd.com/diet/features/diet-myth-or-truth-the-freshman-15#1

Nutrition.gov, Nutrition 101:
https://www.nutrition.gov/smart-nutrition-101

Huffington Post, Salad Dressings:
http://www.huffingtonpost.com/the-daily-meal/the-healthiest-and-unheal_b_3517759.html

News & Notes – Dec. 6

— Hilbert’s Director of Multicultural Affairs & Social Justice Initiatives, Ahyana King, was a presenter at the National Conference on Student Leadership in Orlando.  Her presentation was titled: Launching Leading Ladies. Below is a description of her presentation.

While more women attend college than ever before, and women make up more than 51 percent of the U.S. population, women are still struggling to launch into roles of leadership on campus and in their post-collegiate professional lives. This workshop reveals ways to create campus environments that lay the foundation for launching females into leadership roles. Topics include mentoring and sponsoring, involving and supporting alumni, women-centered work and conversations from women’s history month, as well as supporting students as they overcome the discrimination that often comes with being a woman who desires to lead.

—  Professor of Political Science Dr. Andrew Kolin’s new book “Political Economy of Labor Repression”  has been nominated for two book awards.  The Philip Taft Labor History Book Award, which is offered by the International Labor Research School at Cornell University, in cooperation with the Labor and Working Class History Association.  The second nomination is for the Lemkin Book Award sponsored by Notre Dame University.

— Hilbert professor, Dr. Megan Witzleben, recently moderated a panel on Social Architecture: Forming Victorian Life at the Social Victorians 2016 North American Victorian Studies Association (NAVSA) Conference in Phoenix.

— Hilbert English Professor Herb Kauderer recently had three book reviews published in Speculative Poetry Book Reviews on the SFPA website, and excerpted in Star*Line magazine.  His review of Sacrificial Nights by Bruce Boston & Alessandro Manzettti, and his review of What Strange Miracles by James Brush appear at http://sfpoetry.com/sl/slreviews.html , while his review of the Nostrovia! Winning Moon Facts by Bob Schofield appears at http://sfpoetry.com/sl/reviews/15reviews.html.

Professor Kauderer had two poems appear in the British magazine BSFA Focus #66 for Summer 2016 and actually published October 27.  Apparently Britain has a more interesting calendar than the US.  The poems are “All the Way Down” and “after the cancer”.  The first poem is a reprint from professor Kauderer’s first collection of poetry Olives: A Jar Full of Small Pokes published in print in October 1995, and as an ebook in October 2015.

—  Below is the link for the December edition of Mission Monthly, featuring “No-Gift Christmas,” “Rediscovering Christmas,” “Chaplain’s Corner,” and “Franciscan Funnies.” Thank you to Rachel Wozniak and Fr. Jud Weiksnar for your contributions!

December Mission Monthly

Hawk Eyes – Dec. 2

Important upcoming events from the Office of Mission Integration and Campus Ministrylive-nativity

blessingbrains

Time Management is Key

The last couple of weeks of the semester can be extremely stressful.  Here are some tips to help you stay focused and complete those last assignments, papers and projects.

  • Unplug – now is the time to focus, so turn off your social media and cell phone!
  • Find a quiet place that is away from family and friends to get your work done.
  • Bring along a healthy snack and a water bottle.
  • Take breaks – a brisk walk or taking time to stretch will help you regain your focus.
  • Reward yourself. After you complete an assignment or project – take time to be proud of what you accomplished!

Resources on Campus

If you need someone to look over your paper or presentation, stop by the Academic Services Center or the Library.  Many students often look to their friends for assistance, but remember that everyone is extremely busy at this time of the year.  Professional staff members are here to help and support you.

 

Important Upcoming Dates

December 2 – Wellness Session, 4:00 pm – 5:30 pm, Hafner Conference Room

Christmas Around the World, 6:30 pm – 8:30 pm, Katherine 1

December 4 – Sunday Night Mass, 7:30 pm – 8:00 pm, St. Clare Chapel

December 5 – Hire-A-Hawk, 10:30 am – 12:30 pm, Bogel Front Foyer

Ornament Decoration, 6:00 pm – 8:00 pm, Trinity Lobby

December 6 – E-Tone Workshop, 12:00 pm – 1:00 pm, Career Development Center

December 7 – Mass, 12:30 pm – 1:00 pm, St. Clare Chapel

Relaxing in the Lounge, 7:00 pm – 8:00 pm, St. Joe’s First Floor

December 8 – Holidaze, 12:00 pm – 3:00 pm, West Herr Atrium

Paws for Stress Relief, 6:00 pm – 7:00 pm, 2nd Floor Lounge

December 11 – Children’s Christmas Party, 2:00 pm – 4:00 pm, Hafner Gym

 

 

 

 

Hawk Eyes – Nov. 18

Let’s Talk About It

The Impact of the 2016 Election will be our first monthly open forum to discuss current issues here at Hilbert, in Buffalo or in the country. Every month, RAs and the professional staff will gather in one of the communal spaces and talk about an array of issues. Hearing our students’ desire to talk about the election, we will begin with students’ thoughts on this historic election and what the future could hold.

In the future, topics could range from masculinity in today’s society, how virtual communication has evolved personal relationships or highlight an event in the news that students feel is important to talk about. All topics will be picked by students and facilitated by students, when possible.

We hope you join us for our first discussion on Wednesday, November 30, 2016 at 6 p.m. in the Trinity Ground Floor Lounge. We encourage all attendees to bring their dinner if they desire.

 

RA Recruitment

Looking to obtain an amazing leadership position on campus? Hoping to engage with your peers outside the classroom? Well this is the opportunity for you. Become an RA. The Office of Residence Life will be hosting two information sessions for students to ask current RAs about the RA role. Applications will be made available on December 2nd. Have a question? Email Jake Peters at jpeters@hilbert.edu

 

Looking for a Part Time Job?

The holidays are quickly approaching – are you looking for a part time job? Visit the Purple Briefcase and check out the jobs that are posted specially for Hilbert College students.

 

From the Office of Multicultural Affairs and Social Justice

 timbit-tuesdays

Important Upcoming Dates  

November 19 – Grind Time, 8:00 pm – 10:00 pm, St. Joes 1st Floor Lobby

November 20 – Sunday Mass, 7:30 pm – 8:00 pm, St. Clare’s Chapel

November 20 – International Thanksgiving, 7:30 pm – 9:30 pm, Rufino Lobby

November 21 – Hire a Hawk, 10:30 am – 12:30 pm, Bogel Hall Front Foyer

Thanksgiving Service Activity, 12:30 pm – 2:00 pm, Bogel Hall Front Foyer

Thanksgiving Dinner/Movie Night, 6:00 pm – 9:00 pm, Trinity 3rd Floor

Popcorn Toss, 6:30 pm – 7:30 pm, Trinity 3rd Floor

November 22 – Last Bit of Wisdom, 4:00 pm – 6:00 pm, Trinity Lobby

November 23 – Residence Halls Close

November 23-25 – Thanksgiving Break – No Classes

From the Hilbert Wellness Center: How to Avoid the Holiday Bulge

From the Hilbert College Wellness Center
by Kirsten Falcone, RN

holiday-bulgeHow to Avoid the Holiday Bulge:
Making Wise Choices During the Holiday Season

With the Holiday season upon us, many college students are already regretting the “Freshman 15” (as well as the sophomore, junior and senior 15) they already added to their weight this year. But now, here come the Holidays, with their usual amount of irresistible snacks and food, and fewer chances to get outside and burn off the calories. It would be easy to just give up and buy a larger clothing size!

But wait! Before you devour that second piece of pumpkin pie and suck down the eggnog, here are some great tips that may help you to avoid the bulge this year, and not have to make losing weight part of your New Year’s resolutions.

  1. Eat your vegetables first. Your plate should be half-full of vegetables, more than a quarter grains and rice, and less than a quarter protein. If you eat the healthiest part of your meal first—your vegetables and fruit—you will have less room for fatty and calorie-laden foods.
  2. Keep your protein lean. If you are eating turkey, remove the skin. Don’t dump on lot of extra gravy. With fatty meats, cut back on your proportions, skip the breaded selections, and trim off the fat.
  3. Skip the fat. (See above.) If your table is like mine, everything on the table is bound to be loaded with fat. Be aware of choices between buttered broccoli and green bean casserole. While we all love green bean casserole, with its mushroom soup and crunchy deep-fried onions, the broccoli is a much better choice, even with some butter on it. Also, instead of au gratin potatoes, settle for mashed or baked.
  4. Skip the salt. Most likely, the cook already added plenty of salt to your meal. Before you pick up that salt shaker, sample your selection first. Your cook will thank you, and so will your blood pressure!
  5. Skip the sugar. Sugar has long been linked with diabetes, as well as obesity, high blood pressure, cancer and inflammatory diseases. But now there is new evidence pointing out that it is actually worse for your arteries than cholesterol. There is an amazing difference between sweet potatoes with marshmallows and sweet potatoes baked and served whole. Choose the latter. Instead of two slices of pie, have only one, or ask for a “sliver” of pie. Take it easy with the whipped cream!
  6. Go for a walk. After dinner, instead of napping, as many are prone to do (no pun intended), go outside for a walk. It may be a challenge if the weather isn’t cooperating. If so, try and remain active inside. Help clean up, run up and down stairs, play some active games, and don’t be a couch potato. On non-feast days, exercise for a half hour every day or every other day. This will help burn calories, as well as increase your sense of well-being.
  7. Resist the temptation to snack. As difficult as that sounds, with plenty of temptation around, give yourself permission to have one small snack per day. Stick with it.
  8. Eat only half of what you would normally eat. On the days between feasts, this is a great idea! If you are eating at a restaurant, it is OK to eat only half. Restaurant portions are not usually healthful, anyway. (If you are afraid to waste food, ask for a doggy bag.)
  9. Use a smaller plate. It tricks you into thinking your portion is larger than it is. (And don’t go back for seconds!)
  10. Liquid calories count! Be aware that a large percentage of the meal’s calories can be hidden in the beverage, so always opt for healthful choices, such as skim milk, unsweetened tea, or just plain water.
  11. With alcoholic drinks, choose wisely. If you must imbibe in alcohol, be smart. Most college students are not of legal drinking age. That aside, also know that the only healthful alcoholic drink is five ounces per day of red wine for women, and 10 ounces for men. Beyond that, you are taking your chances. If you choose to venture into this territory, be aware that a serving of beer is 12 ounces, and a serving of liquor is one ounce. Your liver cannot process more than one serving per hour. If you damage your liver, contrary to hearsay, it does not always grow back to normal. (Think fatty liver and cirrhosis.) With all this knowledge, however, the liquor stores are still in business. As far as calorie content, generally you should choose wine over regular beer, and Champagne over eggnog. Drinking alcohol can also lower your inhibitions and cause you to succumb to tempting snacks, so drink in moderation.
  12. Skip the caffeine, if possible, or limit it to the equivalent of two cups of coffee per day. Caffeine can be found in chocolate, tea, soft drinks, and other foods. Consuming too much can cause headaches, heart palpitations, shakiness, disturbed sleep patterns, and dehydration.
  13. Take the proper amount of time to eat, since the stomach will not usually register it is full until 20 minutes afterward. Slowing down to savor your favorite Holiday food will also decrease heartburn and gastrointestinal issues.
  14. Keep hydrated. One of the current recommendations for how much water to drink involves doing a little math: Take your weight in pounds, and drink from half that amount to that whole amount in ounces every day. For example, someone who weighs 150 lbs. should drink 75 to 150 ounces per day. This seems like a lot, but all the liquid from your diet adds up. Sometimes when we think we are hungry, we are really just dehydrated. Drinking a glass of water before you eat will cut down on how much you eat.
  15. Be wise. Remember that these are the Holidays. If you follow some healthful guidelines, you will be able to enjoy yourself. As the late Oscar Wilde is often quoted, “Everything in moderation, including moderation.”

For more information, try these sources:

National Institutes of Health (NIH), Healthy Holiday Foods:
https://newsinhealth.nih.gov/issue/nov2016/Feature1

U.S. Department of Agriculture, Choose My Plate:
https://www.choosemyplate.gov/

WebMD Low-Calorie Cocktails:
http://www.webmd.com/diet/features/low-calorie-cocktails#1

MedLine Plus on Caffeine:
https://medlineplus.gov/caffeine.html