Avoiding the Freshman 15

The scariest thing for someone going into college is gaining weight. It's the myth that everyone is scared to death of. Of course, I was scared of it and made sure that it didn't happen to me. I ended up becoming even healthier than I was back home, which gives me the opportunity to give you guys tips to keep the weight off.

• Walk to class! This is especially true if you go to a big school! The shuttle may be easier, but the walking will give you extra calories burned!
• Keep healthy snacks in your room! Instead of buying ramen, candy, oreos, and the like, buy almonds, walnuts, fruits, and instant oatmeal. By making it a task to go get unhealthy food, you are less like to eat unhealthy!
• Limit the alcohol! Remember, as a freshman you are technically underaged. But of course, college is about freedom and independence and many frats obviously don't check IDs, so drinking is going to become a lifestyle for some people. Unfortunately, it packs on the calories. If you are going to drink, try to limit to the equivalent of 3 beers (1.5 solo cups) ONCE a week (pick Thursday, Friday, OR Saturday).
• Mix n Match in the dining hall! Buffet style food can be your best friend or your worse nightmare. For most freshman, it's your worse nightmare. Forget the pizza and burger bar, go straight for the lean protein and veggies. For lunch, I love making a salad at the salad bar with spinach, mushrooms, cucumbers, chicken/tofu/beans, and oil and vinegar for dressing! For dinner, I love steamed/roasted vegetables and some type of lean protein (chicken or turkey or tempeh!).
• Reusable water bottles! Whether you get a nalgene or a camelbak, you need water with you at all times! Not only is it important to keep you hydrated, but it can keep off the feeling of hunger during class so you don't go for the vending machines. Try to drink about half of your weight in ounces! (Example: 140 lbs / 2 = 70 ounces of water per day)

In the next few days, I'll post a grocery list and some breakfast, lunch, dinner, and snack ideas as well!

Fitting Your Health into Your Busy Day

Days like today are when I realize why many people let go of their health. I was up at 6:30 just so I can start my workout before the busy day ahead of me (and it's summer vacation). If I was in school right now, I probably would have called today my day off and just watched what I ate. So how do most Americans deal with busy days? I think the problem is time management. People don't take the time to really plan everything out. Here are my tips to help you guys out!

1. Before you go to bed at night, make sure everything is ready for the next day including your outfit, your lunch, etc.
2. Make sure you plan your day out. Every Sunday, I plan out my next week minute to minute.
3. Give yourself time to relax. If you have some "me time," you are more likely to want to do more for yourself (like exercise)
4. MAKE LISTS. My laptop is filled with sticky notes that are filled with lists. I have lists for short-term goals, long-term goals, what I need to do today, and what I need to do by next month. 
5. Avoid procrastination by setting deadlines for yourself. Even if it is to go get contact solution, make a deadline so that you actually get some before you run out!

I hope these help you. These tips help me stay organized this summer and still get workouts in at least 5 times a week!

Dairy: Good or Bad For You?

When I developed severe lactose intolerance at the beginning of my sophomore year of high school, my parents were extremely concerned. I already had weak knees from growing too fast, so they did not want me to be in greater risk of developing osteoporosis. I started by just eating yogurt (that was the only form of dairy that didn't really bother me), but within a month, my body was rejecting that too. I had to rely on other ways to get calcium into my diet. To this day, when people learn I do not consume dairy on an everyday basis (hey, sometimes I really like to eat a piece of cheesecake or some Cheetos), they go on about how I will have osteoporosis when I am older and that my lactose intolerance is all in my head.

Wait, what?

I usually just smile and chuckle (and then kindly walk away), but it does get me sometimes. Dairy isn't necessary in your diet and may actually be causing more harm than good. But have a look yourself:

Dairy can improve bone health by providing calcium, especially in children and teens because their bones are developing. Low-fat/Non-fat dairy has also been associated with reduced risk of cardiovascular disease, type 2 diabetes, and lower blood pressure because of the potassium and vitamin D it also provides.

Unfortunately, full-fat dairy products have been found to be a leading cause in heart attacks and strokes. Also, animal protein increases the acidity of our bodies which our bodies don't like. To neutralize the pH, our bodies use calcium which they get from bones. Therefore, full-fat dairy products can actually be putting you at a greater risk of osteoporosis, not preventing it. Lastly, dairy products also contribute significant amounts of cholesterol and saturated fat to the diet, increasing the risk of heart disease.

So is Dairy good or bad?

Well, if you have no problems digesting it (unlike me) AND you choose low to no fat dairy products, then by all means, have dairy in your diet. But remember that the recommended daily amount is 3 cups (1 cup = 1 1/2 oz cheese). You do not need as much dairy in your diet as you may think.

On the other hand, if you want to try a dairy free diet, go ahead! There are other places you can get its nutrients. Potassium is found greatly in bananas, Vitamin D can be found in the sun (TANNING WOO!), and calcium (probably the most important) can be found in leafy green vegetables, almond milk, legumes, salmon, and fortified cereals!