5 Ways to Maintain a Healthy Diet

We're almost at Valentine's Day, which means the year has been flying by (and not because I want it to). By now, most people have forgotten about their New Year's Resolutions and feel guilty about it, so if one of yours was to eat healthy this year...look no further! Here are my tips to getting right back on track and maintain a healthy diet (at least for another couple of weeks...hey, spring break is right around the corner!)

• FIBER. Man, if you knew me in real life I could go on for hours on why I think fiber was the best thing Mother Nature ever decided to create.  How does fiber help you though? Well, it keeps you full for longer than any other food product. Because our bodies cannot digest fiber, it is the main component in what we excrete (yes, fiber makes you poop more...I'm telling you, it's God's given gift). It keeps your body nourished, hydrated, and satisfied for 3-4 hours. Sources: oatmeal, popcorn, whole-grain foods, vegetables, fruits, beans. Get in about 25-27 grams per day of fiber, and your body will be thanking you!

• VARIETY. Many people see eating healthy as not being about to eat anything. Yes, healthy eating means clean eating, so there are no processed foods in your diet anymore. BUT that doesn't mean you can't have fun with your meals! I'm going to give you a challenge that my friends and I do at dinner at least once a week. Everyone around us thinks we're ridiculous, but it's so much fun and really healthy! We (and I'm being completely honest) have salad contests. Yes. We compete as to who can make the most aesthetically-pleasing salad from the salad bar in the dining hall. And let me tell you, we go all out! When you think of something that looks nice, do you see just one color? NO. You see all the colors of the rainbow. We add everything from spinach to beets to sprouts to fruit on our salads. And the more colorful usually means the better the taste! Have fun with your clean, unprocessed foods people!

• MEATLESS MONDAY. Now I don't always do this on a Monday, but I do try to get in one day every week where I do not eat any animal product. So, I take meatless to the extreme and do a vegan diet. You can stick to a vegetarian diet for one day a week (some people can't live without cheese, I completely understand). It ties in with the last tip: add variety to your meals! You become more creative, and it makes eating food that is healthy that much more fun when you have to challenge yourself!

• PORTIONS MY FRIENDS. I know, big plates of food are always the best plates of food (Thanksgiving just kills everyone's idea of a portion, doesn't it?), but smaller portions are always the way to go. Try one cup of rice rather than 2. Maybe 3-4 oz of animal meat rather than 6-8 oz. Keep the portions small to keep that waistline small!

• MODERATION IS ALWAYS THE ANSWER. If you are craving chocolate, eat a piece of chocolate. If you're craving red velvet cake, eat a slice of red velvet cake. Don't deprive yourself because that is how you get to the bingeing stage when rather than eat a slice of cake, you just eat the entire cake (been there, done that.) When you want chips or bread rather than the apple at Panera, go for it. Just do so in moderation. Only have the chips/bread 1/4 of the times you go to Panera. Have that slice of cake one night a week. Keep the delicious, processed foods in moderation so that your waistline doesn't go anywhere!

There you have it lovelies! Take these tips and run with the wind--English major jokes are awkward because I'm a science major--and whenever you get a bit off track, just jump right back on to the track. 

I love you all lots!

<3, Jo

Your Post-Holiday Workout!

We all party a bit too hard during the holidays.  I mean, it’s the one time of the year that it’s socially acceptable to dress however you want and do whatever you want, so why not?  Unfortunately, all that candy and alcohol takes a pretty big toll on our bodies.  It’s great to have an awesome night out with your friends, but now it’s time to put your butt back in gear and rejuvenate!

First, let’s talk about your diet.  For the next few days, hydration is key.  Alcohol is a diuretic, which means it increases urination.  You definitely need to be drinking at least 8-10 ounces of water for a few days to get your energy back up.

Don’t skip any meals.  Skipping meals will lower your caloric intake.  Calories = Energy.  Without sufficient calories, you won’t have the energy to do anything productive, so be sure to get all your meals in!  Also, now more than ever your body needs to be recharged with nutrients, considering how many you lost (especially the micronutrients) from consuming alcohol.

Choose the right foods.  Eating a bag of chips will probably make you feel better short-term, but it isn’t the best option.  Going for whole grains, fruits and vegetables, and lean cuts of protein will give your body the right nutrients it needs.  Plus, you’ll feel a lot better about yourself long-term because you chose to eat the right things!

Let’s move on to the workout I put together.  It’s only 16 minutes long, making it a perfect workout to do if you’re still a little hungover.  It incorporates cardio and strength, exhausting all the muscles in your body so that you get that perfect body you’ve been working on all semester back.  There are a total of 4 moves, so it’s easy to remember and easy to do!

1.   Push-ups.  The standard push-up is one of the best full-body exercises. Starting in plank position, lower your body by bending at your elbows until they are forming a right angle.  You can modify by putting your knees on the ground or putting your hands on a bench/chair for an incline.  Do a set for 30 seconds and then rest for 10 seconds before moving on to…

2.   Split Squat Jumps.  Think of these as just alternating lunge jumps.  Start in a lunge with your dominant foot in front.  Then, jump and switch so that you land in a lunge with your non-dominant foot in front.  Make sure your knee never goes in front of your foot; keep it aligned with your ankle.  These are great for tightening your core, butt and thighs. Again, do a set for 30 seconds and then rest for 10 seconds!

3.  Jump-in, Jump-outs.  Starting in a downward dog position, jump and move your legs in closer to your arms.  Then, jump back out into downward dog.  It’s really simple, but so effective!  Like the others, do this for 30 seconds and then rest for 10 seconds.

4.   Leg Scissors. Lying on your back with your hands under your butt, raise your legs about one foot off the ground. Lift your shoulders as you start to alternate one leg over the other.  This works your core and legs like no other!  Do a set for 30 seconds and then rest for 10 seconds before going to the last move.

Repeat this cycle a total of 6 times! In no time, you will have your pre-Holiday body back!

Should I Go Gluten-Free?

The new trend in nutrition has been gluten-free products. People (mainly celebrities) have been switching to no gluten and seeing amazing benefits, making this one of the biggest trends in eating today. Some people are contemplating it but cannot seem to give up the bread of pasta. So, if you are wondering if the switch is right for you, keep on reading.

Gluten is protein that can be found in wheat, barley, rye, and malts. It's what makes dough rise, if you will. Gluten-free products starts becoming a "thing" when two different disorders started becoming prevalent in our population: celiac disease and gluten sensitivity.

Celiac disease is a genetically linked autoimmune disease. For those with this disorder, gluten sets off an immune response to make the body rid itself of gluten created antibodies that attack and damage the small intestines. This is why it is known that if you have celiac disease, you may be at risk for cancer if you eat gluten.

Gluten sensitivity is just like celiac disease except that on the celiac disease test, you will come up negative.

Gluten-free diets are beneficial to those who have these disorders because it will halt all the symptoms, which include joint pain, anemia, diarrhea, constipation and fatigue.

For everyone else, going gluten-free won't do much for your diet. So, why is going gluten-free so popular? Well, it turns out that in about 1 in about 133 Americans actually have one of these two disorders. That is a pretty high number.

If you feel any of the symptoms, check with your doctor to see if a gluten-free diet is right for you.