health

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Today’s Lesson is about the dreaded word “Diet.” I am finally revealing my “Money Diet” to you!

I’ve been on the money diet for about two years now. Finally a diet that really works!
So what is it? No carbs after 8? All protein? Drink 47 kale shakes a day? NO
The money diet is simple. Put a dollar sign next to everything you eat. Is that dollar sign Red or Green? Is this meal, drink, snack, helping or hurting your goals?
Green = good!
Red = bad!

Let’s say you make $100 a week. You work Monday – Friday. During the week, you are eating right & exercising. Friday at 5pm comes and you got that $100 deposited into your account. You worked HARD so let’s reward ourselves. Saturday night you go out with friends. Few beers, blue cheese burger, maybe even a shot. Let’s say this night out cost you $25. You can afford that. You made $100 during the week. So what…it’s only $25!

This is also just assuming you are “splurging” once a week. If you are guilty of that nightly scoop of ice cream ($ ) or cookies before bed  ($), your $100 is disappearing even faster. The little expenses are adding up, and we don’t realize that we can save so much time and money if we get rid of those small red expenses. So many of us suffer from this “I can afford it” mentality. The salt, the calories, the fat adds up. You can workout, but you can’t out work a bad diet.

I don’t allow myself to think “I can afford” it because my goals are expensive. Every time I eat $, my goal gets further away. When I eat $, I am closer to my goal ! 

If you want a six pack stomach, you can’t expect it to happen over night. Just like you can’t expect to save $1,000 if you never put any money away. The money diet changes your mentality that you are eating your money. The little things add up!!!

So next time you reach for those potato chips or the 2nd scoop of ice cream, can you really afford it?? Is it a green dollar sign or a red one?? Will this moment of satisfaction help me reach my ultimate goal?
A penny saved is a penny earned!

 

-Professor Stern

In almost every “diet” conversation the word “gluten-free” comes up. EVERYONE has their story of a friend or someone they know who “lost 30 pounds” by cutting out gluten. No surprise that this “trendy word” has caught the attention of marketers.  There has been a 43% increase in body care products being labeled and certified as “gluten-free” since 2012.  Even Domino’s Pizza is on the bandwagon with gluten-free pizza crust!Photo Credit: glutenfreeeasily.com

Since nobody in the room wants the acknowledge the elephant. We decided to.

What does “gluten-free” even mean?!

By definition, according to the Mayo Clinic: “The gluten-free diet is a treatment for celiac disease. It is a diet that excludes the protein gluten. Gluten is found in grains such as wheat, barley, rye and triticale (a cross between wheat and rye).”

Did you know that only about 3 million Americans suffer from celiac disease. To put into perspective, that just about 1%. So why is EVERYONE going gluten-free? Well it wasn’t until THIS YEAR, the FDA had to slap a regulation on what exactly “gluten-free” means. So naturally this buzz word was just used in good faith. In reality NOBODY had any clue what it meant…

According to the new regulation, “gluten -free” has some standards. Our favorite being “Must contain less than 20 parts per million of gluten.”

But for the majority of us who are not bothered by gluten, are there real benefits to the diet overhaul? Not really, although some people report feeling better after reducing their intake of products with gluten. But take note: A food billed as “gluten-free” isn’t necessarily healthier. Gluten-free products can be high in calories, fat, and carbohydrates, and some people who go gluten-free actually gain weight.

So will the “gluten-free” diet actually help you with weight-loss? Our opinion is YES, but it is not the removal of gluten doing the work. It is you being conscious of your diet. You have since added in more fruits and vegetables. You have cut out the breads, pasta, cereal, and for some even put down the alcohol.

We are not “against” this new craze, but “Gluten-Free” does not mean rapid weight loss. It means with fewer choices, you’re a lot less likely to overeat!

It is no surprise our fall favorite coffee was offered earlier than ever before!  The pumpkin craze has become significant with back to school and football season. So is this “pumpkin” kick ‘bad’ for your waistline? We certainly know our bank accounts feel it once we realize the $3.00 – $4.00 coffees add up. Add in the occasional donut you buy, and your waistline will grow as your wallet shrinks.Photo Credit: Babble.com

Starbucks’ Pumpkin Spice Latte

Calories: 380
Fat: 13 g
Saturated Fat: 8 g
Cholesterol: 50 mg
Sugars: 49 g
Sodium: 0 mg

Dunkin Donuts Pumpkin Latte With Skim Milk

Calories: 260
Fat: .5 g
Saturated Fat: 0 g
Sugars: 51 g
Sodium: 0 mg
Protein: 12 g
Panera Bread’s Pumpkin Spice Latte
Calories: 340
Fat: 10 g
Saturated Fat: 6 g
Sugars: 46 g
Sodium: 115 mg
Protein: 7 g
As you can see these “Medium” drinks have more sugar than a candy bar! We like to enjoy one occasionally, but that does not mean one a day. That is of course if you plan to look like a pumpkin!

As Fall approaches, the leaves start to change, the pumpkin craze returns, and school starts up again! Besides New Years, the week after Labor Day is the biggest “Time to Change.” As we put away the bathing suits till 2014, we fantasize how toned and cut our bodies will be next Memorial Day. “It starts after Labor Day! I will go to the gym everyday. I will eat right. I will get in the best shape of my life.”

While we applaud you for your motivation, we fear that it won’t even last till Halloween, but we are here to help! Why is “NOW” be a great time to start? September is 4-months away from January. The most famous time of the year for New Years Resolutions to get fit. Coming quickly just after weeks of holiday parties which consists of over eating, wintery drinks, and warm treats, it is very difficult to just drop everything; however, September is different!

Think of September as a warm up. As an opportunity to start to make the smallest of changes in your diet and workout schedule. Back to school means more of a schedule. If you start to gradually build your mindset to this healthier standpoint, not only will you dramatically see results, but January will bring a wave of motivation to take it to the next level!

Our Top 10 Small Change – Big Results Photo Credit: Golf Digest

  1. Drink More Water!
  2. Don’t Skip Breakfast. Avoid the High Carbs (Bagels, Pastries, Pop Tarts!)
  3. Adopt a Sleep Pattern. “All Nighters” will cause you to reach for sweets to stay awake.
  4. Be Happy! Unhappiness increases your chance of getting sick by 35 percent
  5. Daycation- Give YOURSELF a break from social media. Relax your mind 30-minutes a day
  6. Happy Hour? If you drink alcohol with diet soda, try switching to regular soda, lemonade or iced tea. Artificial sweeteners pass through your digestive system faster, making you feel more inebriated.
  7. Making a Sandwich- Choose Mustard over Mayo. It has no fat, compared with mayo, which has 11 grams and 99 calories in 1 Tbsp.
  8. Smaller Plate- Substitute a smaller plate for a dinner plate. Your mind’s eye will think you ate more than you did
  9. No Elevators! Take the stairs!
  10. SHOP! Go buy a new pair of running shoes and fitness apparel. You will be more motivated to workout when you see yourself in the new outfits.

Start Today! Rid yourself of “All or Nothing.” If you start to make the small changes each day, you will see results. If you drop all “bad food” and workout for hours 7x a week, you will crash and do more harm than good to your body.

photo credit: www.self.com

photo credit: www.self.com

Why does it seem that you only crave foods that are bad for you? Whether it’s chocolate, salty potato chips, or sweet candy, when that craving hits- you just have to satisfy it. Instead of reaching for your usual treat, packed with calories and regret, learn the secret to being satisfied and still healthy.

Craving candy? Try fruit. Forget that it’s healthy- and you’ll be surprised how sweet and satisfying it can be. There are plenty of fruits that have that sweet taste without all the extra, unwanted calories. In addition to curbing that sweet tooth craving, try adding higher fiber foods and whole grains.

Chocolate always seems to be the first thing we tend to gravitate towards to make ourselves feel good. It’s my number one go- to craving, and it’s almost impossible to fight. The good news- you don’t have to eliminate chocolate all together when that hankering hits. To satisfy that craving, choose dark chocolate. Chocolate with 75 percent cacao or higher is lower in sugar and higher in antioxidants. Chocolate is chocolate- why not make it good for you.

The craving for salty foods, such as potato chips or popcorn, is often linked with chronic stress affecting your adrenal glands. It is important to keep your stress under control. Some ways to get a handle on stress are meditation and breathing exercises. If you take a moment to meditate and breathe before reaching for that salty morsel, you will cut your binging in half.

The ultimate craving cure, and perhaps the easiest addition to anyone’s daily diet, is drinking water! Yes, water! Most of the time when we interpret our bodies signals as food cravings, we are actually just dehydrated. Research suggests that 80 percent of people are chronically dehydrated. Before reaching for that piece of food, try drinking a tall glass of water first. Wait 30 minutes after you finished your glass of water, and then decide then if you are still hungry. I’ve tried this… and it works!

It is important to distinguish between your body’s needs and wants. Of course everyone is going to indulge once in a while, and that’s okay. Making unhealthy snacks a habit is not okay. Try and be conscious of your decisions and think about what it is that your body is really asking for, and consider all ways to satisfy that need in the healthiest way.

 

From: Women’s Health Magazine

Image: collegecures.com

Image: collegecures.com

It’s no secret- college students are sleep deprived. Brown University has found that approximately 11% of students get a good night’s sleep, while 73% of college students report sleeping problems.  In addition, 30% of college girls report having insomnia for at least 3 months.  Sleep deprivation in college students has been linked to lower GPAs, since sleep affects an individuals’ concentration, memory, and ability to learn. There are many factors that make maintaining a regular sleep schedule difficult, such as living in a residence hall, studying for exams, late classes, and socializing. Your daily activities and habits may strongly effect how well you sleep.  Being able to balance out your life as a college student is very difficult, but here are some suggestions to improve your sleeping habits:

Spend some time outside. Being cooped up in your dorm room all day will make you tired.Time spent outside during the day helps to preserve your body’s sleep and wake cycles. Here are some campus options:

  • Walk to class
  • Study outside
  • Play an outdoor club sport
  • Relax in the sun with friends
  • Walk outside for exercise

Get physical activity. Most of think that we are too tired to work out, but in fact, exerting some energy will give you even more energy.  Exercise can promote more regular sleep and wake patterns as well as reduce stress patterns.  However, it’s important to avoid exercise or any other vigorous type of activity 3 or 4 hours before going to sleep.

Eat regular meals. Eat smaller meals and be especially careful to avoid heavy meals near bedtime.

Limit caffeine and Nicotine.  Caffeine and nicotine are stimulants, which disrupt sleep. It is best to stay away from these after lunchtime. If you are up late studying or just need a little more energy, try a small, energy-boosting snack instead of a caffeinated beverage.

Avoid alcohol close to bedtime.  Alcohol is very disruptive to sleep.

Practice time management with your schoolwork. Worrying in bed about the next day or week can keep you from falling asleep. In addition, try to keep your school work up to date in order to decrease your overall stress and worry, and also to reduce last minute cramming.

Avoid naps during the day. Staying up late and napping the next day is a common practice for most students. Sleeping during the day for long periods of time will further disrupt your sleep pattern, leading to a vicious cycle. Stay awake!

 

For more information:  http://www.campusmindworks.org/students/self_care/sleep.asp

There’s nothing like the feeling after a good workout, right? Right. Well, there is one thing that adds to the fun of working out — new gadgets. Looking for a new fitness tool. Fitbit’s new wristband, Flex may be your answer. This new wireless activity & sleep wristband uses it’s sleek design to help you keep track of your goals.

www.fitbit.com/flex

www.fitbit.com/flex

The wristband tracks:

  • Calories Burned
  • Hours Slept
  • Distance Traveled                                          
  • Active Minutes
  • Quality of Sleep 
  • Steps Taken

Once paired though Bluetooth with your smartphone, Flex tracks the goals you’ve set for yourself for each day. It keeps record of your progress by using its led lights. This new workout accessory makes it fun & easy to reach your goals. Flex also has an alarm feature to wake you up for those morning workouts, and it’s water-resistant, so don’t be afraid to work up a good sweat!

To Pre-Order or learn more about Flex check out their website: http://www.fitbit.com/flex

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/

Close your eyes and envision this for a second  — imagine a party as wild as Day Glow or Electric Daisy Carnival, but somehow a workout is involved.

…What?

The Color Run – a 5K of color running madness is the answer. We spend hours training and running mile after mile for color runrace day. As a reward, this race gives you some fun. The Color Run was created to focus less on speed and more on a good time.

The best part of the Color Run: You could be the laziest college student on the planet, or in training for a triathlon, and you’ll still enjoy the racing frenzy.

The race has two simple rules: 1) Wear white at the start line, and 2) be color plastered from head to toe at the finish. Each kilometer of the race is designated with a different color – to let you know how far you have left to go.

The Color Run is traveling to the NY and NJ area this summer, so grab a bunch of friends and make a team because this race show’s us all that working out needs to include some FUN.