Nutrition Tip

Don't skip meals to lose weight!


Most often people tend to skip breakfast or right through lunch which can cause over-eating at dinner. This causes metabolisms to slow down and often causes more weight gain. The ultimate goal is to consume either:

• Smaller more frequent meals or
• Three healthy meals with one or two snacks

• Eat a balanced breakfast such as:
o Whole-grain waffle with peanut butter and apple
o Cooked multi-grain oatmeal with fresh fruit and almonds
o Whole-wheat pita with scrambled eggs (1 egg plus egg white from another egg) and vegetables
o Always choose lean protein, low-fat dairy, whole grains, and fruits and vegetables.
• Lunch options
o Turkey or tuna sandwiches on whole-wheat
o Grilled chicken salads
o Whole-wheat vegetable pizza
o Left-overs from the night before
o Healthy frozen meals (**be sure to check the sodium content <400mg and the serving size**)
• Dinner
o Whole-wheat pasta with shrimp or chicken with bell peppers
o Tilapia or Salmon-baked grilled or pan-seared with squash and zucchini and a side of whole-wheat rice
o Pork chops with sweet potato and green beans
More healthy recipes:
http://www.foodnetwork.com/healthy-eating/index.html
http://www.mayoclinic.com/health/healthy-recipes/RecipeIndex
http://www.choosemyplate.gov/

Information provided by:
http://www.ladyofamerica.com/july09/eating.asp
Mayoclinic.com

New Email Address

If you have any questions about Project La Cena or upcoming events you can email us at our NEW email address: projectlacena@gmail.com

San Antonio Food Bank

Hello Students,

Want to send a quick reminder that we will be volunteering THIS Friday at the San Antonio Food Bank garden.

We will meet at 9:45 at the Food Bank Center.

Please come dontate your time :)

Volunteer Opportunity: San Antonio Food Bank

June 17th, we will be volunteering at the San Antonio Food Bank in the Community Garden. Please join us :)

Time: 10:00AM-2:00PM

Please wear comfortable clothes, closed-toed shoes only (no flip flops or sandals are allowed), and water! If you have gardening gloves you may bring them too :)


Also, don't forget about the upcoming Texas State Campus Tour!

Texas State University Campus Tour

Join us in a Campus Tour of Texas State University on Friday, June 24th at 11:45AM.

This will be a great opportunity for you to see Bobcat life in action and to speak to a Nutrition and Foods Advisor.

Please RSVP by contacting by email or via Facebook. slozano62@alamo.edu


Hope to see you all there! :)

Updated website!

Special Thanks to Wes Adams for updating our website!

“Top 10 Foods that reduce Heart Disease!”

“Top 10 Foods that reduce Heart Disease!” – Courtesy of Dr. Jim Painter

1. Fatty Fish/fish oils
2. Nuts
3. Sterols/Stanols
4. Soy
5. Dietary Fiber
6. Grape juice/wine
7. Tea
8. Garlic
9. Chocolate (cocoa)
10. Raisins