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 nutritionist to help you work toward your goals.
• Two, 30 minute sessions and four, 15 minute sessions
o Cost: $200.00
• One, one hour session
o Cost: $75.00
• Six, 15 minute sessions
o Cost: $150.00 - Group Nutrition Package:
Join a friend and help support each other in your weight loss efforts. This package is for two people.
• Three, one hour sessions
o Cost: $135.00 per person, or total of $270.00 for two people. Sessions with be scheduled together. - Fitness and Nutrition Package:
This is an introductory package for our members to give you a jump start on your road to wellness. Meet with one of our personal trainers to help you tailor your work-out to meet your individual goals. Consultations with a nutritionist will help you review your nutritional intake and offer guidelines to initiate change for healthy eating. A healthful diet and an active life-style are both important components in your wellness program. This package includes:
• 3, one hour sessions with a personal trainer
• 1, 30 minute and 2, 15 minute sessions with a nutritionist.
o Cost:
Level One Trainer and nutritionist: $260.50
Level Two Trainer and nutritionist: $289.00
Level Three Trainer and nutritionist: $305.50
Register at the front desk for appointments. Payment is due at registration.
Healthy Recipe of the Month
White Chili
8 servingsSource: American Dietetic Association
Ingredients:
1 tbsp canola or olive oil
2 medium onions, peeled and chopped
3 cloves garlic, peeled and minced
3 15 1/2 ounce cans great northern beans, drained and rinsed well
4 cups low-sodium chicken or vegetable broth
3 cups chopped cooked chicken
1 tsp ground cumin
1/2 tsp ground cloves
1 tsp dried oregano
2 cups shredded Monterey jack cheese
Directions:
In a large saucepan, heat the oil over medium heat. Add the onions and garlic and cook until the onions are translucent. Add the beans, broth, chicken, cumin, cloves, and oregano. Cover and simmer for about one hour. Remove from heat and stir in the cheese until it melts.
Serving Size: 1/8 of recipe
Nutrition facts per serving:
Calories: 373
Fat: 13 g
Saturated fat: 6 g
Trans fat: 0
Carbohydrates: 30 g
Cholesterol: 61 mg
Fiber: 6 g
Sodium: 227 mg
Protein: 34 g
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!
Practice Portion Control
If you’re eating too much of one or more food groups, use these tips for paring down your portions:
Beware of buying in bulk. Supersize bags may be economical, but they often lead to overeating. Divide the contents of a large package into smaller containers and store the extra containers in a high cabinet or in the back of the pantry. Or, avoid the temptation and buy single-serving snacks and entrees.
Stop snacking straight from the package. Instead, dish out the amount you want and reseal the bag, box or jar.
Check the diameter of your dinnerware. Does your dinner plate measure more than 10 inches? Does your cereal bowl hold more than one-and-a-half cups of flakes? Does your beverage glass contain more than eight fluid ounces? If so, consider donating your dishes to a charity and replacing them with small ones. Dainty dinnerware does not allow for oversized portions.
Store serving dishes away from the table, and serve food on individual plates. Keeping serving dishes on the kitchen counter makes it more difficult to scoop up second and third helpings.
Scan restaurant menus for side items or appetizer-sized portions. According to the National Heart, Lung and Blood Institute, a typical restaurant meal of spaghetti and meatballs contains 525 more calories today than it did 20 years ago. Instead of one cup of spaghetti with three small meatballs, today’s portion piles on two or more cups of spaghetti with three or more large meatballs. If you’re craving the daily special that only comes in one size, ask the server for a take-out box and wrap up half of your meal as soon as it is brought to your table.
