The Signal’s college guide to eating is useful for students and non-students alike

College Food Pyramid

 

One thing that students can use when they go off to college is a guide on what to eat on campus.

The college food guide has four recommendations for students:

1. Don’t skip meals

2. Choose wisely at the salad bar

3. Plan your days

4. Watch your alcohol intake

Skipping meals results in overindulging at the next meal and causes the body to go into starvation mode.

Drowning a salad in mayo, cheese and ranch or thousand island dressing adds fat and calories to something that should be healthy.

Being unprepared meal wise for a day, like not forgetting to bring lunch, will prevent making regretful unhealthy last-minute decision in the lunch line.

Alcohol is dehydrating, calorie-enriched as well as detrimental to an appetite later on.

All four of these tips are important for a student to maintain their health, but I have my own four recommendations that I try to follow:

1. Eat more fruits and vegetables

2. Limit ice cream and chocolate intake

3. Drink more water

4. Limit snacking in between meals.

Fruits and veggies have nutrients that the bodies need that many do not get enough of daily.

Ice cream and chocolate are my weaknesses that I tend to have no control over when consuming. Many have a weakness in the sweets category, and it is best to use extremely sparingly or to cut out completely.

Water subsides hunger between meals and re-hydrates the body to have more energy during the day for physical or non-physical activities.

Snacking in between meals adds on extra calories that are regretted later and can be limited or completely substituted by drinking one of the eight recommended daily glasses of water.

http://csusignal.com/2013/the-college-guide-to-eating-healthy/

Is higher intelligence a benefit of exercising?

Brain workout

Are exercise and intelligence connected?

According to a study done at the University of Texas, they are.

“The university pulled out information from more than 1,100 college students about their regular weekly pump and grades. The results revealed that students who got an ‘A’ exercised for at least 30 minutes — 3.52 times a week — whereas people with a C, D or an F grade only exercised for about 2.81 times a week,” (TNN).

Boosted energy, sharpened focus, enhanced mood, memory improvement and productivity enhancement are the intelligence benefits that come with exercising, according to idiva.com

For the last several months, I have had less time to exercise and it has taken it’s toll.

I feel more tired, not as focused, grumpier, forgetful of certain daily details and I feel less productive.

No, I do not have Alzheimer’s.

There is a connection between intelligence and exercise because I have not been as productive or efficient as I did when I was regularly swimming, running and lifting weights.

Regular 30 minute a day exercise has the ability to increase productivity and intelligence.

The amount of increase in productivity and intelligence and the time it takes for both to improve is unknown; it varies from person to person.

I know that I will make an effort to exercise 30 minutes per day, 5 days a week. I will start by running for 30 minutes during lunch time.

http://idiva.com/news-health/how-exercise-can-make-you-smarter/21755

Dehydration discombobulation

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By: Frank McNeilly 

Dehydration is a natural occurrence while exercising.

As natural as it is, it can also be dangerous because of the effect that dehydration has on the body.

Staying hydrated while exercising is important because the body loses water.

Symptoms of dehydration include headache, lightheadedness and fatigue.

I have been a victim of dehydration time and time again.

One day while exercising, dehydration took me down in the worst way possible.

One morning before I went swimming and running, I drank coffee in the morning before heading out to exercise.

That was the wrong morning to drink that morning coffee. Before that fateful morning I had drank coffee in the morning a few hours before exercising, but the coffee that morning did not sit well with me while I exercised.

The exercise plan was the same as it had been last summer: I would start the morning workout with a 30 minute swim, followed by a swift 12 minute run and end with pull-ups, push-ups and sit-ups.   

Less than 10 minutes into the run, I began to feel dizzy.

Then it happened.

I dizzily struggled to the bathroom and immediately hovered over a toilet and threw up that morning coffee that refused to stay in because of the great loss of water.

After nearly blacking out from vomiting and dehydration I struggled to get out of the bathroom and to a drinking fountain where I could bury my head for five minutes to rehydrate.

This was a wake-up call for how important it really is to dehydrate before, during and after exercising.

This harrowing experience deterred me from doing any kind of extreme exercising in the morning as well as making my fondness for running drop like a rock.

I now exercise in the afternoon or the early evening in order to avoid crossing my caffeine fix in the morning with exercise.

Dehydration is taught as early as elementary school but the effects of dehydration, like headaches, nausea and dizziness are not taken as seriously until they are experienced. 

The guideline for the amount of water consumption per day is eight glasses.

That changes with exercise. Depending on how much water is lost while exercising, more water is needed to be consumed; possibly as much as two to four extra glasses of water.

Is it possible to rehydrate from something other than water?

Juice, non caffeinated teas and fruit juice can contribute to daily water consumption, but do not have the hydrating power of water.

Coffee, caffeinated tea and soda also can contribute to daily water consumption, but caffeine and sugar can be dehydrating if too much is contained in coffee, tea or soda beverage.

Sports drinks can replace electrolytes lost from exercising, but some sports drinks contain high amounts of sugar which can be dehydrating.

12 ounces of a fruit punch flavored Gatorade contains 21 grams of sugar. 12 ounces of a fruit punch flavored Powerade contains 20 grams of sugar.

What happens when too much water is consumed?

Drinking too much water has similar drawbacks as dehydration; including nausea, headaches and fatigue.

However, the chances of over-hydration during exercise are unlikely because of the amount of water that the body loses while exercising.

The only way a person could over-hydrate while exercising is if they are not losing copious amounts of water from their body, as well as drinking more water than they need from the recommended eight glasses a day and the water that is lost while exercising.

With the chances of over-hydrating during a workout unlikely, there should not be much concern with drinking too much water while exercising.

The body ultimately needs to be rehydrated, and it usually needs more water than many of us think it needs.

Eight glasses per day is what is recommended without exercise. Adding in exercise commands that more water is consumed and that you may have to use the facilities slightly more often to accommodate. 

Study: college students who communicate with their parents exercise more and eat better

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A new study from Penn State University tested 746 college freshmen to see if eating healthy and exercising and communication with parents were connected. 

They were. 

“When students communicated with their parents for 30 minutes of more, they were 14 percent more likely to consume fruits and vegetables and 50 percent more likely to engage in 30 minutes or more of physical activity,” (Bachai). 

This does not seem surprising. 

Parental advice usually results in their children, even at college ages, to live healthier and better. Unless parents give bad parental advice. 

Even though their is no direct evidence that the parents of those 746 freshmen played a direct role in the increases in eating fruits and vegetables and exercising, I would not be surprised if the parents did play a role in their college-aged kids living healthier.

Parents are there to help us stay on the right track; whether that is studying more, taking a break from studying too much or eating healthier and exercising more. 

Did all the parents of these 746 college students inspire all the kids? Maybe, maybe not. 

This study made me realize something that I didn’t think had a connection to eating right and exercising regularly: parents. 

They are here to inspire us, more than many of us think. 

 

MyPlate is the new food pyramid

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In 2011, the food pyramid that many Americans knew from elementary school nutritional education was replaces my the MyPlate program. 

Is there a difference? 

Instead of the recommended daily fruits, vegetables, grains, proteins and dairy portions of the food pyramid; MyPlate targets one meal instead of an entire day. 

MyPlate recommends 30 percent grains, 30 percent vegatables, 20 percent fruits, 20 percents protein and some kind of dairy product. 

Does this guideline make eating healthier easier? 

It recommends what should be part of an intake for each meal. 

As easy as it sounds, who eats vegetables for breakfast? Not me!

Some of these changes are easier read than done. 

On the bright side, the MyPlate website has online recommendations that seem easier to access than what the food pyramid had; I couldn’t get much info on advice on what to eat from the food pyramid in 1999. 

MyPlate has daily tips, recipes that incorporate the portions of the different food groups and even has a section for college students. 

Eating healthy just got easier with the advancement of technology and the change in the food guidelines that are recommended for meal-to-meal food consumption. 

http://www.choosemyplate.gov/

Subway’s Jared lost his weight while he was in college

Jared Fogle’s story is familiar to many .

He lost an incredible amount of weight eating sandwiches from Subway.

We have all seen his old jeans. We have all heard what Subway did for him. We have smelled the delicious wheat bread every time we step into a Subway.

What some didn’t know was that he was a typical college student when he lost his weight.

Maybe that’s because he looked older before he lost 245 pounds.

Jared is not only a success story for the entire country, but for college students. It has been 15 years since he lost the weight, but I’m surprised more college student are not following in his footsteps.

Not every college student has strong motivation to lose weight; I still haven’t been able to keep motivation consistent.

Jared lost his weight because he was told he could be dead before he was 30; he had the best motivation anyone can have when working to lose weight.

Not all students need to lose as much weight as Jared did, but some could stand to lose a pound or two.

“While a student at Indiana University and living above a Subway, he found a solution by eating a six-inch turkey sandwich for lunch and a foot-long veggie delight for dinner. The key was no mayo, oils or cheese; just fresh vegetables and baked chips or pretzels,” (Erbacher).

It sounds simple: “no mayo, oils or cheese, just fresh vegetables and baked chips or pretzels.”

But it’s not.

Jared lived above a Subway; it was one of the most convenient places for him to go.

Many students do not have that luxury. Sometimes the most readily available food on-the-go is not a healthy choice.

Buying food from a grocery store takes more effort and planning. A student needs to have a battle plan of when to go to the grocery store, what to buy and when to make the food they buy. It is one of the most challenging things for a college student because they have to balance grocery shopping and eating healthy with homework, work, school activities and time for significant others.

As hard as it is, Jared managed to do it.

Keep showing us those old jeans Jared, some of us are still waiting to be inspired again by you.

 

Erbacher quote:  http://www.courierpress.com/news/2013/may/10/jared-sub-out-junk-food-get-healthy-jumpsubway/

 

 

Exercising in an office, without a gym

Is it possible to exercise while working in an office with no time to take a trip to the gym?

Forbes Magazine and the American College of Sports Medicine seems to think so. 

Doing jumping jacks, wall sits and push-ups seem more productive than sitting at a computer playing solitaire or goofing off on Facebook. 

Can 12 exercises that a high school gym teacher makes their students do really be enough for an office worker to do while there is down time?

Here are the 12 exercises that Forbes Magazine lists:

1. Jumping jacks (total body)
2. Wall sit (lower body)
3. Pushup (upper body)
4. Abdominal crunch (core)
5. Step-up onto chair (total body)
6. Squat (lower body)
7. Triceps dip on chair (upper body)
8. Plank (core)
9. High knees/running in place (total body)
10. Lunge (lower body)
11 Push-up and rotation (upper body)
12. Side plank (core) 

According to the ACSM’s Health Fitness Journal, each exercise should be done for 30 seconds with 10 second transitions from one exercise to the next. 

What good comes out of doing those 12 exercises instead of going on Facebook? 

Those 12 exercises can get an office worker up out of their chair and moving. 

Those 12 exercises help wake up the body after long periods of remaining still and sitting. 

Those 12 exercises incorporate total body, lower body, upper body and core exercises that can be done in seven minutes. 

What bad can come out of doing those 12 exercises instead of going on Facebook?

Some people give up after one or two months due to the lack of visible results. 

Some people may acquire an injury or sore muscles from not stretching properly before and after the 12 exercises. 

Some people get lazy after a brief period of time and give up on the 12 exercises. 

 

College students should learn to cook to save money

College students are busy studying, socializing and downloading the latest app. 

Setting aside time to cook should be in that schedule. 

Students that dorm on a college campus regularly depend on one or more different cafeterias on a campus, some for all three meals a day. 

That is expensive. 

Buying lunch at a college campus consisting of one main course, a salad or side dish and a beverage can cost more than $10 if the price is based on the weight of the food. That price did not include dessert. 

Students create holes in their pockets already from paying for tuition, books, rent and televisions.

It is time to go to the grocery store. 

With the $10 that would have been spent on lunch at campus could go towards cereal, eggs, bread, fruit, vegetables and granola bars.

The food from the grocery store could last up to a week. The lunch from campus wouldn’t last 10 minutes. 

It is time to create one less hole in a pocket of a college student; make that trip to the grocery store instead of the cafeteria in the student union building. 

Small steps are needed to begin exercising regularly

Exercise is one of those terms that Americans constantly hear because many are not getting enough exercise.

There is a ring of truth to that.

“About 79% of adults don’t meet the physical activity guidelines that advise getting at least 2½ hours a week of moderate-intensity aerobic activity such as brisk walking, or one hour and 15 minutes a week of vigorous-intensity aerobic activity, such as jogging,” (Hellmich USA Today).

79 percent is a startling number for the amount of adults in this country that are not getting enough exercise. The recommended amount of exercise is two and a half hours a week or 30 minutes per day for five days during one week.

Pain, being busy and laziness are only some of the excuses that people give when they are asked why they do not exercise.

For the adults in this country that are not getting enough exercise, they need to start small.

Walking at a moderate pace is a start. It can be done from anywhere and all a person needs is a good pair of walking or running shoes.

When starting out walking at a moderate pace, a person should shoot for 30 minutes. If they cannot, that is okay. Starting out walking between five to 10 minutes at a time then increasing five minutes every week is one way to go to achieve a goal of walking at least 30 minutes per day.

Walking 30 minutes a day Monday through Friday or splitting up the walks throughout the week is all one adult needs to do to get the recommended amount of exercise.

If more adults walked 30 minutes per day or more during the week, the percentage of adults that do not get enough exercise per week will begin to drop. Improvements in health could begin to rise in adults, while obesity and health problems could start falling.

http://www.usatoday.com/story/news/nation/2013/05/02/physical-activity-guidelines/2128971/