healthy

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Finish the Summer STRONG! Here are 10 helpful tips to enjoy the rest of Summer 2013 !

1.      Practice long, slow eating

In a study published in the Journal of the American Dietetic Association in 2011, researchers in New Zealand looked at the relationship 2,500 women had between their self-reported speeds of eating and their body mass indexes. For each step up in speed (on a five-step scale from very slow to very fast), BMI increased by 2.8 percent. By slowing down, you give your mind a chance to process that your body is full.

2.      Go all DIYPhoto Credit: thehotbodybootcamp.com

Throwing something together for yourself at home is almost always going to involve fewer calories than dining out because you can control the ingredients and the portion sizes.”

3.      Plan Ahead

“Know when you’re going to eat and what you’re going to eat,” says Suzanne Girard Eberle, M.S., R.D., author of Endurance Sports Nutrition.

4.      Eat Often

Aim for three healthy meals and two small snacks a day, which means you’re eating something around every three hours.

5.      Repeat Yourself

The National Weight Control Registry is a compendium of more than 10,000 people who have maintained a weight loss of at least 30 pounds for at least one year. These successful losers “limit their exposure to temptations,” says J. Graham Thomas, Ph.D., a co-investigator on the study, “and have a repertoire of healthy foods they pull from regularly.”

6.      Don’t Drink Sugar

Unsurprisingly, those who drank the most sugary beverages, like soda, had a higher risk of obesity and a lower intake of fiber. When you celebrate, opt for wine, beer, or a drink mixed with club soda. “Margarita mix, orange juice, and Coke often have more calories than the alcohol,” Dimmick says.

7.      Veg and Fruit Up

Aim to have fruits and vegetables make up half of each meal.

8.      What’s your intake?

Count your calories. It’s the only way to actually see what and how much you are having to eat each day.

9.      Take it easy on Nut Butter

Athletes love peanut and almond butters, and for good reason: They offer protein, healthy fats, and fiber in a convenient package. But a serving size is two level tablespoons. “People often end up eating three tablespoons,” says Dimmick. “That’s an awful lot of calories.”

10.  Make fiber your friend

Fiber passes through your system undigested, so your body has to work harder and longer to move it out, which helps rev your metabolism and give you a feeling of fullness. Aim to eat at least 25 grams of fiber a day: beans, whole grains, fruits and vegetables.

 

 

http://shine.yahoo.com/healthy-living/20-habits-thatll-fit-summer-144700467.html

There are only a few days left until Memorial Day Weekend. After months and months of hard work at the gym, it is now time to show your body off! Don’t throw away all your hard work while you are out enjoying yourself this weekend. Here are some healthy foods that you should try when you are barbecuing and celebrating the start of summer…

Main Dish: Mozzarella-Stuffed Turkey Burgers

Delicious turkey burgers stuffed with mozzarella and basil served on toasted focaccia with marinara sauce.

Side Dish: Country Potato Salad

An updated version of a potato salad that gets flavor from smoked ham.

Dessert: Strawberry Shortcake

Tender, sweet buttermilk biscuits filled with fresh strawberries and a blend of cream and reduced-fat sour cream.

 

http://www.eatingwell.com/recipes/strawberry_shortcake.html

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

I am trying to lose weight, so I’ve been eating a lot less than I used to. If I eat too much during the day, I feel like I am cheating on my diet. What are some ways to feel full and still lose the weight? 

-Erica H., 21

Healthy is the new skinny. You shouldn’t want to lose weight to be skinny; you should lose weight to be healthy and fit. The first week is always the hardest out of any diet, so I took it slow and in moderation. My new discovery: GRAPEFRUIT.

Working out by itself won’t cut it; we have to eat healthy as well. Not only does grapefruit have a refreshing and tangy taste, it has enormous health benefits as well. Grapefruits are loaded with vitamin C! According to Web M.D., just one-half of a grapefruit delivers 80% of your recommended dietary allowance of vitamin C and 6% of vitamin A. Vitamin C is essential for boosting your immune system so that your body can fight off diseases. Vitamin C also produces healthy collagen for smooth and radiant skin.  Consuming one grapefruit a day can actually help you shed some pounds. Since they are high in fiber and low in calories, it will satisfy your hunger longer and you will be less tempted to overeat.

I started incorporating grapefruit into my morning diet regimen and cut out unnecessary carbohydrates. For breakfast, I eat a whole grapefruit with a sprinkle of raw sugar, and a slice of whole-wheat toast with almond butter. By eating this for one meal instead of pancakes or waffles, I am already feeling healthier.

This week, try to incorporate a new healthy food into your diet.

-Julia

 

As college students, time management is crucial. We need more hours to study, to get to the gym to make time for our friends, and in many cases- time to eat. When time is limited, many college students choose to drop by the drive-thru instead of stopping by the salad bar. We’ve all done it. It’s easy, and you get more for your money, right?

We have to keep in mind, as with anything in life, the “easy” choices come with consequences.

photo credit: wisefoodstorage.com

photo credit: wisefoodstorage.com

Federal Health Officials claim that 11 percent of Americans caloric intake is contributed to the fast food industry. In 2006, it was reported to be at 13 percent according to the U.S Center for Disease Controls and Prevention. As a country, we are making healthier choices slightly more often but it still is not enough.The studied compared age groups, and noted that the older participants were, the less the ate fast food. Clearly, college students are at a higher risk than most adults. Late night drinking leads to late night drive-thru’s. Here are some things to consider before stopping for fast food:

Your body will feel lethargic after the meal, you won’t get some of the essential nutrients you need, and your body will be working overtime to digest and store the excess fat, carbohydrates, and sugar.

A cheat meal once in awhile is okay, but don’t make fast food a habit. The damage done to your body over the long term isn’t worth is. Next time, make a smarter opinion. Your workout and body will thank you later.

 

http://health.usnews.com/health-news/news/articles/2013/02/21/fast-food-makes-up-11-percent-of-calories-in-us-diet-cdc

Want to snack without feeling guilty afterward?

www.philsfoodsense.org

         www.philsfoodsense.org

“The NPD Group, an Illinois-based market research firm,recently released a study showing that fresh fruit is America’s top choice for snacking – more so than any other sweet or savory option.”

This is a great statistic! “Snacking” doesn’t have to mean a bunch of potato chips or a late night tub of rocky road. Fruit is not only good for you, but can satisfy your sweet tooth and leave you feeling refreshed and energetic.

Fruit doesn’t have to be enjoyed alone either. Choose an apple, banana, or orange, and pair it with a handful of nuts or a spoonful of peanut butter. You’ll not only enjoy it, but you’ll feel full (and guilt free), which will prevent you from reaching for the chocolate chip cookies later on.

The health benefits of fruit are unlimited. Grapefruit, for example, help many people lose weight due to it’s low-caloric properties, and burst of vitamin C.

On your road to a new and healthy you, don’t cut snacking out of your life. Just remember to choose wisely!