Health News

We teamed up with our friends at Center Your Health to provide you with 55 tips for eating out! Americans consume 1/3 of their calories away from home!

Nutrition Tips:

1. Before you head out, check out the restaurant’s menu online. This way you are not rushed to make a hasty decision.

2. All-You-Can-Eat places are going to hurt your stomach, body, and your wallet!

3. Make reservations! This will reduce your wait time for when you arrive which will

eliminate hunger time or the window of opportunity for drinks at the bar.

4. Let go of the need to “save your calories.” Sticking with your daily balanced eating routine will help control your appetite.

5. Be the last to sit at the table. Might sound strange, but go to the bathroom and wash your hands. Less time at the table with the bread and butter in-sight will leave a smaller window of opportunity to munch on them.

6. Appetizers don’t have to only come from the first page. Look at the whole menu and find a healthy way to start like a fresh salad or a side item.

7. Beware of fried or breaded foods. They are dangerously unhealthy. 

8. Go easy on condiments, sauces, and dressings.

9. Avocado is healthy for you and high in good quality fat. Enjoy it on salads or in guacamole and as with anything, don’t overdo it.

10. Enjoy salads? Skip the croutons, pasta, creamy dressings, and cheese but add on hard-
boiled eggs, avocado, beans, nuts/seeds, dark leafy greens and an array of crunchy fresh

vegetables.

11. Bulk up your salad with a scoop of quinoa or brown rice, or a palm-sized portion of animal protein.

12. Inquire what the soup of the day is. Bean & pea soups are delicious and packed with fiber and other great nutrients.

13. Keep salad dressings simple. Try a squeeze of lemon or vinegar with a touch of oil. Even a drizzle of maple syrup or truffle oil will bring a whole new life to it!

14. Read labels and question restaurants about their sauces/condiments/dressings. They are the perfect hiding places for MSG and other nasty additives!

15. Pick your side dishes before your entrée. Order as many vegetable options and ask if they could be prepared with butter. It’s a healthier alternative over cheap vegetable or soy oils.

16. Got a need for some crunch? Enjoy fresh crudité rather than chips. Most chips contain harmful oils that are genetically modified.

17. Ask for steamed broccoli and butter on your baked potato rather than getting it loaded with poor quality sour cream and cheese. Even beans and salsa is a great alternative. Eat the skins of the potato, too!

18. Coleslaw when prepared at home can be a refreshing side to your lunch. At restaurants it is usually made with non-organic vegetables and drenched in cheap mayo. Yuck!

19. Find these preparation words: “grilled, baked, steamed, blackened.”

20. Scout out a local farm to table restaurant in your area. This is a perfect way to order almost anything you want on the menu knowing that it’s some of the most nutritious food grown locally and seasonally.

21. Rely more on herbs and spices to flavor your food than sauces or gravies. Herbs are a yummy way to add some health to your meal and spices allow you to enjoy sweet or savory dishes without unhealthy ingredients.

22. Yogurt is a great option on the go for breakfast or as a side at lunch, but most are blended with loads of sugar, defeating their tummy-healthy benefits. Shoot for plain yogurt but add fresh fruit, nuts/seeds and/or honey.

23. Wild, fatty fish like salmon, mackerel and herring are all healthy ways to get in your omega-3s.

24. Have a craving for something salty? Restaurants use poor quality salts that have no nutrients that our bodies need. Order a piece of fish to get in a healthy dose of sea minerals!

25. Eating out is a social event, not a race! Place your fork down in between each bite of food and practice your manners by chewing slowly and completely. This will help you enjoy your food more and eat less.

26. When finished with a meal place your utensils and napkin neatly over the plate so that you won’t continue to eat what’s left over or dip the last few pieces of bread in any extra sauce!

27. Eat slower by putting your fork down in-between bites or eat with your non-dominant hand. For even more of a “slow-down challenge”, eat with chopsticks!

28. Drink a glass of water about 30-minutes before your meal. Often times hunger is a confusion for thirst. Try to avoid drinking anything throughout your meal, but rather chew your food well. This will help aid in digestion. About 15-20 minutes after your meal, it’s fine to drink a glass of water.

29. Start a conversation that will keep you intrigued! You will almost forget you are eating because you will be busy talking, and may eat less.

30. Make your entrée into tomorrow’s lunch. Split it half and bring the other half home.

31. Need something sweet after you eat? Enjoy a fruit bowl, a small scoop of sorbet or even a flavored herbal tea.

32. Share! Those brownies with ice cream on top could be devastating for one person, but a couple extra spoons will limit your portion and will allow all to enjoy.

33. Sharing your food may slow you down and keep you aware of how much you’re

consuming. It’s also a great way to try a few things on the menu!

34. Don’t drink instead of eat. Sure it is okay to enjoy a drink after a long week, but make sure you order your meal before you start to loosen up!

35. Keep your eye on the prize! Talk about your diet. This will leave you responsible for how you eat because you will feel like you can’t preach without practice!

36. Get rid of “I deserve” mentality. You did not just go to a spin class for 2-hours so that you could “deserve” that loaf of bread on the table. You deserve to be healthy, happy and fit…that is an award in and of itself!

37. Ask questions! Don’t feel embarrassed to ask how a food is prepared, if you want something on the side or how big the portion is.

38. Create a rainbow on your plate! Each vibrant color of food from the earth is jam packed with vitamins and nutrients to nourish your body. Order the rainbow!

39. Gravitate towards items: baked, braised, broiled, grilled, poached, roasted, steamed. Menu terms to skip or only enjoy in small quantities are those that contain poor quality fats: batter-fried, pan-fried, buttered, creamed, crispy, breaded.

40. Hunger can drive you to eat too much bread before your meal arrives. Hold the bread or chips until your meal is served. Out of sight, out of mind. Besides, white bread (which most restaurants serve) are just loaded with sugar and empty nutrition.

41. Love breakfast sandwiches, bagels, pancakes or muffins in the morning? Take a step back and recognize that’s a sugar craving. Feed your body high quality protein like eggs, breakfast sausage or plain yogurt over those sugar-filled carbs.

42. Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini. Sometimes you can even skip the cheese and ask for a side of salad dressing on the side for a totally different twist!

43. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with some avocado. Skip the cheese but ask for a side of salsa on the side for even more flavor.

44. Egg-white omelets have a reputation for being healthy, but that’s incorrect. Eggs are a perfect, nutritious food and should be enjoyed in their whole form.

45. Looking to trim your tummy? Take a long stroll or walk after your meals to help digestion and burn calories.

46. Jazz up your sushi by asking for more veggies in your roll. Shiitake mushrooms, avocado, pickled or seasonal vegetables are all great ways to add nutrition.

47. Soda, especially diet soda, is linked to a laundry list of health issues. If you love that bubbly, try seltzer water sweetened with a splash of fresh fruit juice and wedge of lemon or orange!

48. Eating just two slices of deli (or other processed) meat a day increases your risk of diabetes/cancer and heart disease by 50 percent. Inquire about the quality of your meat and opt for organic, minimally processed, grass-fed options. Healthy and happy animals make YOU healthy and happy!

49. Lighten up your plate and enjoy a smaller portion of food, but fill up with laughs and good times with the company you are dining with. You’ll be surprised at how fulfilling that is!

50. Is heartburn, bloating or gas a part of your plans after a meal out? It shouldn’t be. Your body is trying to get your attention that something isn’t working. Honestly ask yourself what could be causing these symptoms and experiment with adding or eliminating certain foods that may be triggering it so you can get on with your life!

51. If you enjoyed a bit too much at a meal, don’t guilt yourself. Ask for a cup of hot herbal tea such a peppermint, chamomile or ginger. All will help aid in digestion and fight the occasional nausea.

52. Chinese food isn’t the only place where MSG lingers. Many sauces and dips contain it. Always ask.

53. Eat your plate’s garnish. At the end of your meal don’t forget to enjoy the few sprigs of parsley left on your plate. It’s high in calcium and will freshen your breath!

54. As soon as you have that “I’m almost full” feeling, ask the waiter to pack up your meal.

55. Eating out is a treat. It’s not the end of the world if you splurge a bit; just try not to overdo it.

Have you ever skipped a meal to “save those calories” for happy hour or drinks later that night? You are not the only one to try and out smart your body. In fact, 20% of students in America suffer from ” Drunkorexia.” Undergraduate females are three times more likely to skip day-time calories and consume them by alcohol instead.

The top three reasons why students suffer from “Drunkorexia:”

  1. Control their Weight
  2. Save Money
  3. Get Drunk Faster

    www.collegecandy.com

    www.collegecandy.com

It does not take a college degree to understand that depriving the body of nutrients and fueling it on alcohol is a recipe for disaster, but skipping a meal for one night of a flat stomach will not only leave you with a hangover the next day, but long-term cognitive problems including difficulty concentrating, studying and making decisions.

A helpful page for those who do consume alcohol, but want to be conscious of their calorie intake should visit Drinkaware

Please remember that the fruit in the jungle juice does not count as your daily fruit serving!

For more information: huffingtonpost

alcohol blog Drinking alcohol and staying healthy often do not go hand in hand. Alcohol, like soda, is just empty calories that add no nutritional value to your body. The argument for drinking alcohol is that we don’t drink it for the nutritional value. Very often when college aged participate in drinking liquor it is done it what is known as “binge” behavior. We drink excessive amounts on the weekends and often none during the week. This binge behavior can have immense effects on our body and in fact cause us to gain access weight.

The average alcoholic beverage contains carbs, sugar and ethanol. When the beverage is consumed it goes to the stomach where some of the alcohol is absorbed through the stomach lining into the bloodstream, the carbs and sugar get digested through the traditional digestive tract and then the ethanol is diverted to the liver. The way your body treats the alcohol leads to a disruption in the body’s processing of food. Ethanol, which has no nutritional value, gets burned off first. Then any calories remaining in your stomach, either from the alcohol or the food you ate with the drink, gets stored as fat. Often times the food choices we make while drinking are usually unhealthy. While things like protein and carbs require some body energy to be processed, fat requires none and is then directly deposited. With all this information out there, we still ignore the warning signs of alcohol and how bad it can be for our body, and consume it anyway. Realistically college kids aren’t going to be stop drinking anytime soon. The remedy in this case may not be to give up drinking entirely, just how we do it.

When our bodies consume alcohol we recognize it as a toxin and struggle to metabolize it. Our bodies cannot adapt to metabolizing alcohol when it is only done excessively and occasionally. In that case our body quickly turns it into fat and stores it. Although, when we drink in moderation more often our bodies can learn to handle to processing of alcohol in a more efficient matter. In people who drink eight ounces of alcohol daily do not store the calories consumed while drinking as fat. As an overall lifestyle, those who drink moderately over time learn to make concessions in their diet when they expect they will be drinking.

Another obstacle we face while drinking is that often bar tenders will serve us more than the suggested amount. As well, if we are serving ourselves we have a tough time measuring the amount we should be drinking. In both scenarios we end up over pouring and drinking too much.   To help control the over pouring, a good option is to order a bottle of light beer. This is already portion controlled for us and therefore we are not left to our own devices.

In reality, college student are not going to stop drinking. Although, it is realistic to think that we have the power to change our drinking habits and how they eventually correlate with our eating habits. By making smarter, lighter more moderate decisions when it comes to alcohol, we will see the effects of those choices throughout our life.

 

From Women’s Health Magazine

Imagine a midterm week with time for studying, working out, AND sleeping. Sounds impossible, right?  There may not seem like there are enough hours in the day, but there are! It’s all about timing. By holding off on your workout until before bed may shine light on better sleep habits, says a new poll by the National Sleep Foundation. The best way to ensure a good night’s sleep may just be a late night sweat – instead of a late night snack. The poll reported that people who exercise regularly before bed snooze way better than those who are not working out before they get some shut- eye. The more you exercise- the better the sleep quality.

As for the people who don’t workout at all, multiple problems in sleep patterns have been noted. Exercise is good for you? What a surprise! 

photo credit: www.saltyrunning.com

photo credit: www.saltyrunning.com

If you are inactive though, something as simple as adding 10 minutes of walking to your day could make all the difference. So tonight — take the long way across campus to your night class it may save your mind and your body from restless hours of sleep it needs.

photo credit: www.plrtitan.com

photo credit: www.plrtitan.com

 

 

Youtube tutorials, gigantic makeup stores in the mall, and magazine articles have most girls addicted to buying and trying out new products. What they don’t realize, is many of these products may be harming their skin. Check out these tips for a healthy, great looking glow:

First and foremost- Don’t waste your money!

“There’s no need to buy an expensive cleanser loaded with fancy ingredients,” says photobiologist Daniel B. Yarosh, Ph.D., author of The New Science of Perfect Skin. The fact of the matter is, these products are on your skin for less than a minute, so they don’t really have time to do anything. In fact, some pricey ingredients, including peppermint and eucalyptus, can actually cause irritation. Start with an inexpensive face wash, such as Biore Revitalize 4-in-1 foaming cleanser ($7, drugstore.com) and see-through glycerin soaps like Neutrogena Facial Cleansing Bar ($3, drugstore.com).

Both products remove dirt, oil, and dead skin cells without stripping away your skin’s natural oils.

Second- Don’t be fooled

Although the majority of skin products claim to be “natural” or “organic,” most of them are not. If you feel strongly about the environment and/or have high purity standards, consider buying products that are made in Europe. “Companies overseas making eco claims trace their ingredients back to their sources to verify their natural origins” (womenshealthmag.com).

A few of the brands that do are: Lavera, Weleda, and Dr. Hauschka Skincare.  On products from the US, look for the National Products Association’s new Natural Seal; it certifies that 95 percent of the ingredients are truly natural and pose no suspected human health risks.

Third- Use an anti-ager

Don’t wait for the first sign of a wrinkle to invest in a bottle of anti-aging cream. “Even women in their twenties should be using a topical retinoid—unless they’re pregnant or nursing,” says Francesca Fusco, M.D., assistant clinical professor of dermatology at Mount Sinai School of Medicine in New York City.

Let us tell you why: Retinoids contain vitamin A, making them one of the most powerful agents for preventing and reversing sun damage and signs of aging. They speed skin renewal by shedding dull, pore-clogging cells and increase collagen production to prevent wrinkles.

Lastly- Love your lips!

Forget about lipstick and shiny gloss, and invest in a lip balm with UV protection. Your lips, along with your eye area and upper chest, have some of the thinnest skin on your body and thus require extra shielding.

Here’s an interesting fact: When skin cancer originates from the lips, it’s especially aggressive and has a higher risk of spreading.

Keep your lips kissable and healthy by stocking up on balms with sunscreen, like Softlips Lip Protectant/Sunscreen with SPF 20 ($4 for two tubes, drugstore.com).

Heard of Green Coffee Bean Extract? It’s all over TV, talk shows, and magazines. If you haven’t, here’s the deal:

images

These beans encourage weight loss, yet do not have any coffee smells or tastes. Unlike actually coffee beans, these green coffee beans are not roasted. When the beans are left un-roasted, a natural chemical called chlorogenic acid does not decrease. This chemical is supposed to aid in weight loss and decrease your appetite.

As this is still a new phenomenon, research is still being done to weigh out the
cons and pros. Don’t take any statistic at face value without further research. We hope that everything they say is true, but only time will tell. Be careful for now and still engage in healthy eating and exercise!

http://www.shape.com/blogs/weight-loss-coach/what’s-deal-green-coffee-bean-extract

Picture Source: http://greencoffeebeandangers.com/

 

Have you ever experienced the “jell-o” like feelings in your legs after a long and intense workout? A build up of lactic acid in your body was often the explanation, but we are learning that there may be other causes.

(Photo credit to Saturday Evening Press)

(Photo credit to Saturday Evening Press)

Any time you experience this weak feeling, your body is trying to send you a message. Most of us don’t know what this message means, or how to rectify it.

Here’s the truth behind lactic acid: Its purpose is to give your muscles, energy so you can move, not slow you down!

The purpose of lactic acid is to give you quick energy when you are pushing through the pain of your workout. During those last few minutes, the lactic acid is there to help!

Everyone has lactic acid in their bodies- people who workout every day, and those who have never worked out a day in their life. The more carbohydrates that your body uses during a workout, the more lactate will accumulate in your muscles and blood.

Many runners falsely believe that lactic acid causes post race soreness. However, a new study from Auburn University shows that post race pain is actually the result of damage to muscle or corrective tissue. Lactic acid has been taking the blame all along…

No matter the cause- post run recovery is vital to your health and wellness. Hydrate and nourish yourself with water and healthy meals so that your body is ready to hit the hills again in no time.