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    Tag: healthy-eating

    3 On-Campus Health Mistakes to Avoid This Year

    College students have plenty to worry about these days, with finding a job in a tough economy topping the list. Between the job search, studying, campus activities, and time spent “living the college life,” it’s easy to put your health on the back burner.

    Courtesy of life-without-fat.com.

    And that’s okay, right? I mean, you’re young, and your body can handle the stress of too little sleep and exercise, and too much unhealthy food…

    Or can it?

    In truth, it’s only a matter of time before the poor health choices you make as a young adult catch up with you.  Your health is no one’s responsibility but your own and maintaining it takes constant effort.  Learn that lesson now and you will set yourself up for success in the years to come.

    Here are 3 of the most common health mistakes college students make and how you can avoid them:

    Eating Too Much Junk Food: Dorm cafeterias put soft-serve ice cream machines and waffle makers at your finger tips, and campus convenience stores provide all of the salty snacks and sugary sodas you could ever want to propel yourself through late night study sessions.  Add in a few midnight pizza runs and party binges and you’ve created quite a mess for your body to clean up.

    In fact, according to teenshealth.org, studies have shown that snacking between 8PM and 4AM is a leading contributor to weight gain.

    Avoid It: Eat at regular times without skipping meals and incorporate plenty of nutrient-rich foods such as fruits and vegetables, whole grains, and lean proteins. Pay attention to portion sizes and nutrition labels (many dorm menus provide them) and limit your intake of high-calorie foods, including alcohol.

    If you are up late, fuel your food cravings with lower calorie fruits, vegetables, or sugar-free drinks.  Your body will thank you for it!

    Not Exercising Enough: Without high school sports or gym class programmed into your daily schedule, many college students let exercise fall by the wayside.  Combining lower activity levels with increased caloric intake makes putting on the “freshman 15″ a real possibility.

    Avoid It: Take at least 30 minutes every day to do something active, such as walking, jogging, swimming, taking a group exercise class or working out at the campus gym.  Also get up and stretch or walk around if you catch yourself sitting for an extended period of time.

    Researchers have found that students who exercise at least 3 days a week are more likely to report better physical health, as well as greater happiness, than those who do not exercise. Students who stay active are also more likely to report using their time productively. If just a little bit of exercise can help boost your health and your grades, it sounds like a no-brainer.

    Courtesy of darlington.ac.uk.

    Sleeping Too Little (and No, Naps Don’t Count): From studying and other school-related activities to social outings and noisy roommates, it’s hard to avoid poor nights of sleep in college.  Among other consequences, a lack of quality sleep can lead to increased stress levels and weight gain.

    Avoid It: Do the best you can to go to bed and wake up at the same time every day, and aim for 7 to 8 hours of sleep per night. Don’t rely on naps or power 10+ hour sleep sessions to catch up on missed sleep.  Finally, avoid caffeine and alcohol too close to bedtime, as well as other stimulating activities such as exercise, TV, texting and Facebook.

    One of the most important things you can do for yourself this school year is to keep your health on track. If your health is not already a priority, begin introducing positive changes slowly and build healthy habits now.  You’ve got a lot of off-campus years ahead of you, and it’s up to you to make sure that you will be healthy enough to enjoy them.

    What are your tips to help stay healthy on campus?

    5 Ways to Avoid Summer Weight Gain

    If you spent the weeks leading up to the summer season getting “swimsuit-ready” only to realize that mid-way through the summer, you’ve put on a few pounds, you’re not alone. Experts agree that summer weight gain is common among both adults and children.

    Check out some easy ways to avoid the pitfalls, so you can stay healthy, fit, and ready to put on those skinny jeans this fall.

    1. Plan Meals and Snacks.

    Summer’s laid-back feel and variable schedule can derail your motivation and ability to plan and prepare healthy meals and snacks. However, maintaining a healthy menu and eating schedule over the summer is key to controlling  your weight.

    Schedule time during your day to shop for and prepare healthy foods. This might actually help you feel less stressed, because both your mind and body will appreciate a nutritious energy boost.

    Courtesy of katrinalantznovelist.blogspot.com

    2. Watch What You Eat at Summer Parties.

    From your son’s graduation celebration, to your cousin’s wedding, to the family backyard BBQ, summer calendars are packed with events that include an unlimited amount of fatty, sugary foods.

    To avoid overindulging, focus on catching up with family and friends. Don’t overload your plate, and avoid going back for seconds and thirds. You will have more time for conversation and ready to take on the next activity!

    3. Limit Summer Treats.

    It’s perfectly healthy to enjoy an ice cream cone once a week, but if that cone is accompanied by a frappuccino here and a margarita there (even one made from our healthy recipe), the extra calories can add up quickly. Less obvious, or seemingly “healthier” options, such as frozen yogurt, lemonade or Gatorade, and light beer, can also lead to weight gain.

    With a little willpower and planning, you can decide for yourself when it’s okay to enjoy a refreshing summer treat, and when to say, “I’ll try it next time!”

    4. Maintain Your Exercise Routine.

    When regular schedules are thrown out of the window, as they often are during the summer, it’s easy to let your daily trip to the gym fall by the wayside. Staying active with regular exercise will ward off extra pounds and preserve your fitness.

    Summer is a great time to enjoy a wide variety of fitness activities – from the pool, tennis court, and golf course, to regular classes and exercise equipment at the gym. The bonus? You can do many of these activities with friends and family who need to exercise too!

    5. Have a Goal.

    Spending the hot summer months inside a cool, air-conditioned house, moving from the couch to the computer with stops at the fridge in between is a quick way to gain weight. Avoid falling into this rut by aiming for specific goals.

    Combine physical goals, such as training for a summer 5K or learning a new sport, with activity-based goals, such as volunteering, working a summer job, or taking a class. Keeping goals in mind may just be the motivation you need to stay energized, healthy, and slim this season.

    What strategies keep you and your family healthy over the summer?

    4 Ways to Avoid the Junk Food Culture

    Courtesy of favim.com

    A recent study published by the U.S. Department of Agriculture  revealed that although junk food was found to be cheaper per calorie, healthy foods (foods from specific food groups whose nutritional values fell below a maximum amount of saturated fat, added sugars, and sodium) were cheaper by portion size and weight. In other words, it costs less to put healthy food on your plate than junk food when you adhere to serving sizes.

    Here’s an example. According to this Mark Bittman column, four “complete” meals from the leading fast food restaurant cost just under $30. But you can easily feed four-to-six people with a roast chicken, vegetables, salad, and milk for under $14. Choose a meal of rice and beans instead, and your total bill goes down about $5 more.

    You might think, “that’s all well and good, but it still feels like junk food is cheaper and easier to put on the table. Why is that, and what can I do about it?”.  In a country whose obesity-related medical expenses already cost $147 billion per year, that is one of the billion dollar questions.

    The answer is complex. But that doesn’t mean we’re powerless.

    Here are some steps we can take now to curb the ever-widening effects of our “junk food” culture:

    Ignore Manipulative Food Marketing: Fast food companies alone spent $4.2 billion on marketing in 2009, and the Food and Beverage industry as a whole has done a pretty good job convincing consumers that the foods they sell are cheap, convenient, and tasty.

    It’s important to recognize that the tactics used are just that – ways of enticing you to buy products. Their bottom line doesn’t care if you enjoyed your burger after you bought it, or if it caused you to gain weight. But, your body cares, and who would you rather listen to?

    Banish the Fast-Food Habit: Sixty years ago food was less plentiful and more expensive than it is today. Now, in part because of the overabundance of food, Americans dine out about five times per week. We have to reverse this trend. Our bodies do not need large portions of oil-saturated foods, a staple in many fast food restaurants.

    We can also get more comfortable saying “no” to our kids, who sadly, are unfair targets of manipulative marketing. We need to show them that grilled chicken and potatoes can taste just as good as chicken nuggets and fries.

    Know Your Options: Healthy food can be cheap and convenient too; it just takes a little more knowledge and forethought than ordering a Value Meal.  The cost of organic produce and $5 loaves of hearty whole-grain bread (vs. $2 white loaves) can be discouraging, but buying store brands and in-season produce, and taking advantage of coupons and sales can help keep costs low.

    Embrace substitutions. Less expensive, conventionally grown foods can still be healthy, and brown rice is an alternative whole grain that costs under $1 per bag. Take 10 minutes to plan your trip to the store, and you can be in and out in less time than it would take for you to wait in a drive-thru line. Plus, you’ll have a smaller tab!

    Get Cooking: Americans are watching more cooking shows, but spending less time in the kitchen. What’s wrong with this picture? There is a misconception that cooking takes lots of time and skill. Stock “staple” items, such as rice and beans, chicken breasts (which freeze well), and spices. Also, invest in a good knife and large cutting board, and use the Internet to find healthy and easy recipes you can prepare in 15-minutes or less.

    If you have time to watch your favorite TV show, you have 15 minutes to prepare dinner for your family. Try it for a month and see if your bills and your belt stay a little tighter.

    Courtesy of jcburrou.hubpages.com

    We don’t like to hear that healthy food is cheaper than junk food because it gives us one less excuse to eat junk. While it’s easy to go out and eat 5,000+ calories a day, our bodies simply can’t handle that lifestyle, even with exercise. Our choices impact the quality of our lives, and it’s up to us to embrace a healthier lifestyle that doesn’t include junk food products.

    Do you think it’s possible to eat healthy on a budget? What challenges have you faced in providing healthy meals for your family, and how have you overcome them?

    The Obesity Blame Game: Is Fast Food Really at Fault?

    As the obesity epidemic grows in scope, so too does the “blame game.” Lack of exercise, over-consumption of food, sedentary work environments, lifestyle choices, biological predispositions, genes…the list of possible culprits for America’s fatness goes on.

    Fast food is a common target. Earlier this month, an advocacy group launched a campaign petitioning 26 hospitals across the country to remove a major fast food restaurant from their cafeterias with the aim of sending a “better message” to consumers.

    Some of the reasoning behind the group’s initiative comes from a 2006 study published in the journal Pediatrics that concluded that allowing fast food centers to operate in hospitals not only affects guests’ consumption of fast food on the day of their visit, but also unintentionally boosts the perception of the “healthfulness” of fast food in general. Here’s more research that supports the initiative:

    • The prevalence of obesity-related diseases has risen sharply over the past thirty years, and the number of fast food restaurants in America has more than doubled over the same period (The National Bureau of Economic Research).
    • Studies have shown that “consumption of fast food among children in the US seems to have an adverse effect on dietary quality in ways that plausibly could increase risk for obesity.”
    • Studies have shown that increased proximity to fast food restaurants is linked to an increase in obesity.

    Courtesy of wagnerfpa.wordpress.com.

    So being near to fast food increases the likelihood of obesity, but will removing fast food from hospitals (and other institutions and neighborhoods) help solve the problem?

    Consider this:

    • The New York Times recently reported that studies have shown that “there is no relationship between the type of food being sold in a neighborhood and obesity among its children and adolescents.”
    • Restrictive “diets” and the “diet mentality” in general do not lead to long-term effective weight-loss. What does work, according to a recent study by the American Journal of Preventative Medicine, is eating less fat, exercising more, using prescription weight loss medications, or participating in commercial weight loss programs.
    • Calling for removal of fast food from hospitals sends the message that fast food restaurants are “bad” and can be blamed for obesity, lessening personal responsibility for our own health.

    Blaming fast food restaurants for obesity can place us on a slippery slope.  Should we remove buses from our streets to force people to choose the less convenient, but “healthier” walking or biking options?  After all, sitting for long periods of time is correlated with obesity, and most adults do not get the recommended level of exercise.

    Similarly, while we should limit consumption of fast food, we can’t eliminate it from the American diet as long as there is a demand for convenient, inexpensive, and (arguably) tasty food.  We need to improve health through education and develop incentives that encourage healthy lifestyle decisions, proper nutrition, and exercise.

    Perhaps a partnership between hospitals and Weight Watchers (or other proven commercial weight loss programs), or the establishment of walking groups or active events within hospital walls, could promote lasting change.

    We won’t make any progress in the fight against obesity by playing the blame game at the expense of taking responsibility for our health into our own hands.

    Courtesy of www.topnews.in.

    What do you think? Will restricting fast food lead to a decrease in obesity? How can we as individuals, families, and institutions promote a healthier America?

    Don’t Just Get Your Plate in Shape, Keep it in Shape!

    Courtesy of eatright.org.

    March is National Nutrition Month, and this year, the Academy of Nutrition and Dietetics is urging Americans to “Get Your Plate In Shape.” With the help of the “My Plate” model, which replaced the Food Pyramid in June 2011, the experts are giving us a reminder of the healthy nutrition goals we have heard before:

    • Make half your plate fruits and vegetables
    • Make at least half of your grains whole grains
    • Switch to fat-free or low-fat dairy
    • Vary your protein choices
    • Cut back on sodium and empty calories from solid fats and added sugars
    • Eat less
    • Exercise more
    So if we all know what to do, why do so many of us struggle not only to get our plates in shape, but also to keep them in shape? The problem for many of us is that we aren’t excited about making dietary changes, so we reluctantly begin following nutrition advice without a real plan.

    Alternatively, if we take an active role in designing our own plates and developing our own implementation plans for change, we are setting ourselves up for the best chance of success. Here are a few tips to get started:
    Analyze Your Plate: Take a look at what, when, and how much you eat every day (meals, snacks, and beverages included), and jot it down in a food journal. Consider the nutritional density of the foods you eat including the amount of carbohydrate and fiber, fat (including saturated or trans fat), protein, sodium, added sugar, and vitamins and minerals. Also make note of how you feel after each meal or snack (too full, still hungry, etc.).

    With this information in front of you, you can identify the good food choices you make, as well as the choices that can be improved to create a more balanced nutrition plan that better meets your needs.

    Redesign your Plate: There are plenty of generic diet plans created by magazine writers and celebrity trainers that will tell you exactly what to eat every day, but you are in the best position to decide what healthy foods work for you.

    For example, your diet plan may tell you to have a spinach salad for lunch (a rich source of Vitamin A, Vitamin C, Vitamin K, and Iron), but if you’d rather choke down tar than eat it, it’s not going to make you healthier. Following a diet plan that isn’t for you leaves you feeling frustrated and much more likely to cheat. Instead, consider consulting a doctor or personal trainer to help you design your plate, but make sure that you are the one in charge!

    Adjust Your Plate One Item At A Time: Choosing specific, measurable, and manageable goals that you can accomplish in sequence may lead to to greater success than redesigning your plate all at once. For example, start by adding a one-cup serving of vegetables to every meal (as opposed to saying, “I need to eat more vegetables”). The following week, keep the vegetables that you found satisfying, and try adding some healthier protein options.

    Another approach is to take a few of the traditional meals you eat often and determine how to make them just a little bit healthier. Don’t be afraid to experiment with new foods or preparation methods. Over time, this methodical approach to change will help you meet your nutritional goals, and you may actually enjoy the process!

    What dietary changes have you made in the past that you still stick to today? What changes are you working on now?
    Eloïse Sauvé est la directrice médias sociaux de Midtown Le Sanctuaire à Montréal. Parmi ses champs d’intérêt, sont la course, le spinning, le yoga et la planche à neige.

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