Nutrition
Nutrition Services at Genesis Health Clubs
Genesis Health Club has a new nutritionist on board! She is a recent graduate with a bachelor’s degree in dietetics. Nutrition and fitness have always been a big part of her life and she hopes to carry that over to you!
Let Genesis be your partner in working toward a healthy lifestyle that incorporates both physical activity and healthy eating patterns. Genesis offers both nutrition classes and one-on-one nutrition consultation services to help you incorporated healthy nutrition practices into your wellness program.
NUTRITION PACKAGES
Individual Nutrition Packages:
Meet one-on-one with a dietitian to help you work toward your goals.
• Two, 30-minute sessions and four, 15-minute sessions- Cost: $140.00
• Six, 15-minute sessions- Cost: $120.00
• Three, 30-minute sessions- Cost: $90.00
• One, 1-hour session- Cost: $60.00
• One, 30-minute session- Cost: $30.00
• One, 15- minute sessions- Cost: $20.00
Group Nutrition Package:
Join a friend and help support each other in your weight loss efforts. This package is for two people.
• Three, 1-hour sessions- Cost: $90.00 per person, or total of $180.00 for two people. Sessions will be scheduled together.
Fitness and Nutrition Package:
• Three, 1-hour sessions with a personal trainer
• One, 30 minute session and two, 15-minute sessions with a dietitian
Cost:
• Level one trainer and dietitian: $230.50
• Level two trainer and dietitian: $259.00
• Level three trainer and dietitian: $275.50
Register at the front desk for appointments. Payment is due at registration.
Healthy Recipe of the Month
Wild Rice and Mushroom Soup with ChickenFrom Cooking Light
Yield: 4 servings
Serving size: 1 1/2 cups
Ingredients
• 4 cups fat-free, less-sodium chicken broth, divided
• 1 (2.75-ounce) package quick-cooking wild rice (such as Gourmet House)
• 1 tablespoon olive oil
• 1/2 cup pre-chopped onion
• 1/2 cup chopped red bell pepper
• 1/3 cup matchstick-cut carrots
• 1 teaspoon bottled minced garlic
• 1/2 teaspoon dried thyme
• 1 teaspoon butter
• 2 (4-ounce) packages pre-sliced exotic mushroom blend (such as shiitake, cremini, and oyster)
• 2 cups shredded cooked chicken breast
• 1/8 teaspoon salt
• 1/8 teaspoon black pepper
Preparation
1. Bring 1 1/3 cups broth to a boil in a medium saucepan; add rice to pan. Cover, reduce heat, and simmer 5 minutes or until liquid is absorbed. Set aside.
2. Heat oil in a Dutch oven over medium-high heat. Add onion and next 4 ingredients (through thyme) to pan; sauté 3 minutes, stirring occasionally. Stir in butter and mushrooms; sauté 3 minutes or until lightly browned. Add remaining 2 2/3 cups broth, rice, chicken, salt, and pepper to pan; cook 3 minutes or until thoroughly heated, stirring occasionally.
Nutritional Information
Amount per serving
Calories: 281
Calories from fat: 24%
Fat: 7.5g
Saturated Fat: 1.9g
Monounsaturated fat: 3.8g
Polyunsaturated fat: 1.3g
Protein: 28.9g
Carbohydrate: 23g
Fiber: 4g
Cholesterol: 62mg
Iron: 2.8mg
Sodium: 541mg
Calcium: 42mg
Genesis Introduces
Carla Campbell
Carla Campbell joined Genesis to help out with the nutrition programs. Carla completed her bachelor’s degree in dietetics at Kansas State University and is a registered dietitian. Nutrition and fitness have always been a big part of her life and she hopes to carry that over to you! Carla is a member of the American Dietetic Association.
Tip of the Month!
Staying Away from Fad DietsWith all the focus on weight in our society, it isn’t surprising that millions of people fall prey to fad diets and bogus weight-loss products. Conflicting claims, testimonials and hype by so-called “experts” can confuse even the most informed consumers. The bottom line is simple: If a diet or product sounds too good to be true, it probably is.
There are no foods or pills that magically burn fat. No super foods will alter your genetic code. No products will miraculously melt fat while you watch TV or sleep. Some ingredients in supplements and herbal products can be dangerous and even deadly for some people.
Steer clear of any diet plans, pills and products that make the following claims:
Rapid Weight Loss
Slow, steady weight loss is more likely to last than dramatic weight changes. Healthy plans aim for a loss of no more than ½ pound to 2 pound per week. If you lose weight quickly, you’ll lose muscle, bone and water. You also will be more likely to regain the pounds quickly afterwards.
Quantities and Limitations
Ditch diets that allow unlimited quantities of any food, such as grapefruit and cabbage soup. It’s boring to eat the same thing over and over and hard to stick with monotonous plans. Avoid any diet that eliminates or severely restricts entire food groups, such as carbohydrates. Even if you take a multivitamin, you’ll still miss some critical nutrients.
Specific Food Combinations
There is no evidence that combining certain foods or eating foods at specific times of day will help with weight loss. Eating the “wrong” combinations of food doesn’t cause them to turn to fat immediately or to produce toxins in your intestines, as some plans claim.
Rigid Menus
Life is already complicated enough. Limiting food choices or following rigid meal plans can be an overwhelming, distasteful task. With any new diet, always ask yourself: “Can I eat this way for the rest of my life?” If the answer is no, the plan is not for you.
No Need to Exercise
Regular physical activity is essential for good health and healthy weight management. The key to success is to find physical activities that you enjoy and then to aim for 30 to 60 minutes of activity on most days of the week.
If you want to maintain a healthy weight, build muscle and lose fat, the best path is a lifelong combination of eating smarter and moving more.
