Easy 3 for Thanksgiving Break

FACT: It has been reported the average person gains 5-10 pounds between Halloween and the New Year.

YOU ARE NOT AVERAGE.

Here are Mizzou Sports Nutrition's 3 favorite tips to stay healthy over the Thanksgiving holiday:

1. Don't forget to eat breakfast! Sleeping in is great.. until you get back to school Monday morning. Wake up at a reasonable time and grab a small healthy breakfast to give you more control over your appetite for the rest of the day.

2. Spend lots of time, not calories, with friends and family! Going back home means meeting up with old friends - don't get carried away with pizza and beer so soon before Turkey Day. Also, stay active! Take a walk with your family or play football.

3. Save your seconds for day 2! Leftovers taste good, if not better on the next day. Hold off on busting your belt; maybe mom will let you bring some food back to Columbia!

For more thin Thanksgiving tips, click here!

-or refer back to our November 2009 blog post

How do you stay healthy during Thanksgiving break? Click on the comments box and let us know!

Flu season is upon us once again. The best way to stay healthy before catching a cold or the flu is to wash your hands (20 seconds with soap & rinse with warm water, dry with a clean disposable towel). Eating healthy, which means plenty of fruit and vegetables, is certainly another way to keep your immune system strong and help your body fight off infection. Just in case the flu or cold bug catches up with you, here are some tips to keep in mind while you are sniffling:

When you have a cold:

• Drink plenty of hot liquids: water, tea, fruit juice, fruit drinks, warm gelatin or broth-based soups. Hot liquids help thin mucous secretions and drain them faster. Chicken noodle soup is perfect for keeping you hydrated, fed, and warm enough for your body to fight the infection. Remember to hold your head over hot, steaming liquids while you drink.


• Flavored gelatin can be prepared with water or fruit juice and drank as a liquid rather than waiting for the gelatin to set.


• Your sense of taste may be off since your nasal passages are plugged. Don't be surprised if some of your favorite foods don't taste the same.


• Remember to get plenty of rest. If you are having problems getting to sleep, switch to decaffeinated tea, herbal tea or decaffeinated carbonated beverages.


• Wash all eating or drinking utensils in hot soapy water or in a dishwasher after each use. Use glasses and silverware only once, then wash to limit the spread of the virus. Don't forget to wash the bathroom drinking cup, too. Also, it may not be a bad idea to buy a new toothbrush once you've gotten over your illness.

When you have the flu (fever, vomiting, diarrhea):

• If you are vomiting, don't eat or drink for up to 1 hour after the latest instance. Then try 2 ounces of water or flat lemon-lime carbonated beverages. If that stays down, then repeat one of these beverages every 15-30 minutes.


• When vomiting has stopped for a few hours, start drinking more liquids to replace the loss of body fluids. Warm or cold Gatorade, water, tea, fruit juice, fruit drinks, carbonated beverages, broth-based soups and prepared gelatin.


• Gradually add other foods as tolerated. Buttered or plain toast without liquids at the same meal or any food that does not cause nausea, vomiting, diarrhea or allergic reaction is allowed.


• If you have a fever and no vomiting, drink plenty of cold or iced liquids.


• If you have a fever above 101 degrees Fahrenheit and/or diarrhea, contact your doctor.


• To help control diarrhea symptoms, try banana, apple juice, applesauce, tea, rice or rice cereal without milk. These foods should help reduce your symptoms because banana and apple have pectin, a soluble fiber that helps gel watery stool.

CLICK HERE for more information

This information was provided by Ask the Dietitian