Study Healthy: Top 5 Tips

Crunch time is on for thousands of students nation-wide. Finals week is probably one of the most stressful times of the year. You'll likely be operating on adrenaline and very little sleep as you become consumed by non-stop study and panic. While this dreaded time is one of the challenges of college, there are some healthy things you can do to help soothe some of your stress and keep your body from breaking down due to abuse. So before your marathon sprint to the finish starts, take a few moments and make a plan to stay as healthy as possible during this last leg of the semester.

1. Water is your friend. I know most of you will be living on coffee and soda during finals in order to get a caffeine boost. However, dehydration is a beast! If you're not getting enough water, especially with all that caffeine, you'll likely develop an awful headache and may have trouble staying focused. So do yourself a favor and be sure alternate your caffeinated beverages with water.

2. Snack Healthy (or at least Healthier). During stressful times we tend to turn to high-calorie snacks like potato chips. The salt, fat, and crunch seem irresistible. Try stocking up on crunchy veggies instead, like baby carrots, cucumbers, and celery or a crunchy and sweet fruit like apple slices. If you just can't picture yourself being that healthy then grab some pretzels instead. Pretzels will give you a little salt and the crunch without all the saturated fat.

3. Get some sleep. Yeah, I know you're rolling your eyes thinking about how you have so much studying to do that you don't have time to sleep. But think about this, according to the National Institute of Neurological disorders and Stroke, people who are sleep deprived preform as badly or worse than people who are intoxicated (>0.08 blood alcohol) (1). You can quickly become sleep deprived if you are getting 5-6 hours of sleep or less a night. You wouldn't drink a six-pack and then go take your calculus final, so get enough sleep the night before your exam to ensure you are able to remember all that studying you did.

4. Go for a walk. Our brains are only able to stay focused on the same task for a limited amount of time. Sitting there re-reading your biology notes for 18th time isn't going to help if none of the words are sinking into your brain. You'll actually be able to focus better if you take breaks, and what better way to take a break than to go for a quick walk around your block. A brisk walk outside with getting your blood pumping, wake you up, and help you to focus better when you return to your studies as well as remember what you study (2). Besides, you'll need to get some physical activity to burn off all those calories from the unhealthy snacks you're eating because you didn't take my healthy snacking advice.

5. Disconnect. That's right, turn off your smart phone and log out of Facebook. If you actually focus on studying while you're studying instead of learning about what your best friend's room-mate's cousin's Ex did last weekend in Vegas, you might have time to do some other important things like go for a walk, or get a good night's sleep.

Finals are the last barrier between you and the school-free joy of Winter Break. Don't spend your precious freedom recuperating because you've trashed your brain and body during exams. Take the time to take care of yourself during finals and you'll avoid feeling and functioning like a brain-dead zombie.

Good Luck on Finals Everybody!


References:
1-  National Institute of Neurological Disorders and Stroke. Brain Basics: Understanding Sleep. Retrieved from: http://www.ninds.nih.gov/disorders/brain_basics/understanding_sleep.htm
2- Salas, C., Minakata, K., and Kelemen, W. (2011). Walking before study enhances free recall but not judgement-of-learning magnitude. Journal of Cognitive Psychology, 23 (4), 507-513

Photo Credit: Arjun Kartha via www.sxc.hu

Turkey Day Temperature Tips

Tis' the season of Thanksgiving which means parties, family, and Food Food Food. With delicious treats tempting you in every direction, food safety probably won't cross your mind. However the last thing you want is to spend this holiday with your family and friends in the Emergency Room due to food poisoning. So take a few moments to review these important temperature tips and avoid all the moaning, groaning, and general unpleasantness lurking in that lukewarm bowl of potato salad.

Rule Number One: If you don't have a kitchen thermometer, get one! And be sure you check out the instructions to make sure you know how to calibrate and use it correctly. And always stick your thermometer in at the thickest part of the food or the thickest part of the meat away from the bone.

Turkey Thawing: If you think simply placing your turkey in the kitchen sink overnight is a good way to thaw, get ready to say Hello a bacterial bonanza. Thawing your turkey in the fridge is the best method with each 3-4 lbs requiring 24 hours of thawing. However, if you're running short on time either use your Microwave to defrost or thaw in the sink with cold water **Be sure to change the water at least every 30 minutes!!** The cold water method will take approximately 30 min per pound of turkey (1).

Buffet Rules: If you are serving a cold food, try placing the container over another container with ice. Hot foods can be kept hot longer by placing them over a pan of hot water. However, regardless of your serving method, if a food has been out at room temperature for more than 2 hours, toss it! Likewise, if a food has been handled by a lot of people, play it safe and throw it out (2).

Left-Overs: If you're re-heating left overs but sure they get hot enough. Re-heated foods should reach 165 degrees Fahrenheit for at least 15 sec within 2 hours (2).

Quick Reference:

Taking temperatures while you cook is one of the best ways to protect you, your family and friends from the dangers of uninvited guests (bacteria and food poisoning).

From your friends at UNSA, have a Happy and Safe Thanksgiving!



References:
1- American Dietetic Association. Safe Turkey Thawing Tips. http://www.eatright.org/Public/content.aspx?id=4294967586&terms=turkey+thawing
2- USDA Department of Food Safety and Inspection Guidelines 2011

Photo Credit: Rachel Spauldilng via www.sxc.hu

Working Nutrition into Your Workout

Is there an end to the benefits of exercise and physical activity? Weight maintenance, bone strength, improved lipid levels, reduced stress, improved mood, decreased risk of cancer and cardiovascular disease, reduced risk of type 2 diabetes and hypertension (1), getting to wear that awesome pair of jeans (you know the ones) - the list goes on and on! But if exercise is the King of good health, then nutrition is the Queen; and where would the King be without the Queen? The truth is, without good nutrition to support your workout you'll be missing out on important health benefits and could even be causing damage to your body. Fueling correctly before, during, and after exercise means you'll be able to get the most out of your workout. Taking in the right nutrients with a workout ensures that you'll be supplying your body the stuff it needs to repair and become stronger (2).

So here's a quick breakdown of the American Dietetic Association's recommendations for Pre, During, and Post Workout Nutrition.

Pre-Workout: You may not think of water as a nutrient, but it is- a very important one. Being even 1-2% low on the old H²O (AKA water) can sap your energy and put you at risk for dehydration. Be sure to start your fluid intake several hours before your workout in order to ensure you're fully-hydrated. When it comes to a pre-workout snack, think carbohydrates, low fat, and low fiber (that's to keep your tummy from getting upset) about 45min to 1 hour prior to workout. This does not mean you should go help yourself to a Krispy-Cream donut, choose high-quality carbs like a Banana, granola, or a low-sugar fruit smoothie. 

During Workout: Nutrient intake during workouts is especially important for endurance athletes or for anybody who is going to be working out for more than an hour. For every hour spent working out, you should consume between 30-60 grams of carbohydrates. It would be a good idea to spread your intake throughout the workout as opposed to scarfing down a turkey sandwich at mile 4 of your 8 mile run. If you are planning to work out more than an hour, eat a little of a high carb snack all along. Some good examples are dried fruits or broken up pieces of fig newtons. And don't forget to keep the fluids flowing during exercise to prevent dehydration!

Post Workout: A good post workout snack should contain a mix of carbs and protein. The carbs help prevent a post-workout energy crash and the protein helps rebuild and repair your muscles. Low fat chocolate milk or a slice of whole wheat bread with peanut butter make great post workout snacks. And, as always, make sure to keep hydrating.

In order to reap all the benefits of an exercise program you have to fuel your body right. Too often people fail to provide their bodies with the nutrients they need when increasing their physical activity. Even if your goal is to decrease your weight, your body simply can't function correctly without the proper nutrients; so take the time to work good nutrition back into your workouts!


References:
1- Penedo FJ, Dahn JR. Exercise and well-being: a review of mental and physical health benefits associated with physical activity. Curr Opin Psychiatry. 2005 Mar;18(2):189-93.
2- Rodriguez NR, DiMarco ND, Langley S. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Am Diet Assoc. 2009;109:509-527.

Photo Credit: Timothy Takemoto via Flickr Creative Commons

Frijoles y Maiz Ensalada

Don't let a small kitchen (or no kitchen at all) keep you from enjoying healthy home cooked meals! Too often people let their lack of equipment or culinary skills keep them from reaping the cost saving, rich-flavors, and nutritional benefits of preparing meals at home. This corn and bean salad is hearty enough to serve as a main dish, bursting with fresh spanish flavor, and can be made almost anywhere by anyone. No oven, stove, microwave, blender, or special skills required. So roll up your sleeves and treat yourself to a delicious healthy dinner tonight - At Home! 

Spanish Style Corn and Black Bean Salad

-an Anna original

serves 6

Tools

knife and cutting surface

bowl

spoon

measuring spoons

can opener (or get the pop-top cans)

Ingredients

1 15oz can of Whole Kernel Corn (drained)

2 15oz cans of Black Beans (plain)

1/4 cup of Lime Juice

2 Tbsp Extra Virgin Olive Oil

1/4 cup fresh Cilantro (chopped)

1 med-large Tomato (chopped)

1/2 cup Red Onion (finely chopped)

1 cup fresh cabbage (chopped or shredded - you can buy this pre-shredded over in the bagged salad section of the produce isle) 

1/2 Tsp Salt

Pepper to taste

Directions

1. Combine the olive oil, lime juice, and salt in the bowl. Use your spoon, or a fork, to mix together well. 

2. Rinse the Black Beans- you don't have to have a strainer to do this. Take the lid after you open the can and use it to drain the liquid off the beans, then fill the can back up with water and repeat a few times. Vola, rinsed beans!

3. Add the beans, corn, tomato, onion, cabbage, and cilantro to the olive oil mixture. 

4. Toss to coat all the ingredients and then pepper to taste.

Serve with whole wheat pitas or tortillas for a stunning and filling meal, or as a side dish with chicken kabobs and a glass of White Rioja if you just happen to be camping along the Costa Brava in Spain. 

Nutrition Info

makes 6 servings, 1 cup each

(salad only, does not include pitas, tortillas, chicken or Rioja)

Per serving:

Calories 215.4

Total Fat 5.9 g

   Saturated Fat   0.9 g

   Polyunsaturated Fat  1.2 g

   Monounsaturated Fat  3.6 g

Cholesterol  0.0 mg

Sodium  14.6 mg

Potassium  587.3 mg

Total Carbohydrate  34.4 g

   Dietary Fiber  9.8 g

   Sugars 1.8 g

Protein 10.0 g

Photo Credit: mhaithaca via flickr creative commons

Fixated on Fiber

Perhaps you've heard of fiber. You've probably seen labels on food products "with added fiber". You may even know that fiber is good for you, but what is fiber, really, and what does it do?

There are basically two different types of Fiber: Soluble and Insoluble


Soluble Fiber: dissolves in water and forms a gel-like texture. This type of fiber is commonly found beans and peas, fruits, oats, and some vegetables (think carrots, squash). Soluble fiber is important in lowering cholesterol by slowing and preventing the absorption of fats, and is also important in lowering glucose (sugar) levels in the blood by slowing the absorption rate of glucose. Take home point: soluble fiber can help prevent Cardio Vascular Disease and Diabetes Mellitus Type 2 (1-3).

Insoluble Fiber: commonly found in whole grain foods and vegetables, this fiber does not dissolve in water but creates "bulk". Bulk may not sound important, but it's actually pretty amazing. It fills you up faster, keeps you from feeling hungry, and keeps your intestines in tip-top shape. Take home point: insoluble fiber can help with weight maintenance, keep things "running smoothly", and helps prevent diseases like hemorrhoids and colon cancer (1-3).

A diet rich in both types of fiber is important to keep your body healthy and reduce the development of chronic disease. Most Adults need approximately 14grams of fiber for every 1000 calories they eat, or around 25-30grams of fiber a day (2). There are lots of fiber added products on the market, most of which have had soluble fiber added. While these can be a good supplement to help you increase your intake, it's important to get a balance of both types of fiber in order to get the most benefits. So load up on whole grains, fruits, and leafy vegetables - and enjoy not only the delicious flavors but the added health perks too!


References:
1- Mayo Clinic Staff "Dietary Fiber: Essential for a Healthy Diet". The Mayo Clinic. Retrived Nov. 12, 2011 from http://www.mayoclinic.com/health/fiber/NU00033.
2- ADA "Position of the American Dietetic Association: Health Implications of Dietary Fiber" J Am Diet Assoc. 2008;108: 1716-1731.
3- Anderson JW, Baird P, et al "Health benefits of dietary fiber"Nutr Rev. 2009 Apr;67(4):188-205.


Photo Credit: Rachel Gilmore via www.sxc.hu

Coconuts for Kebabs

As winter takes hold, do you find yourself dreaming of sun-bathed beaches and the perfume of colorful blossoms wafting through the air? When you feel yourself longing for a more equatorial venue, wip up these Fruit Kebabs with Chef Meg's special coconut yogurt and bring the Tropics to you. Guilt free, relaxingly easy, and so healthy you may feel like you've been on vacation, these Kebabs are the perfect winter escape! Close your eyes and let the luxuriant flavors of fresh fruits and creamy coconut transport you to the world of warm breezes and lush landscapes.

Fruit Kebabs with Coconut Yogurt

by Sparkpeople's Chef Meg

-makes 20 servings-

Tools

20 (6-inch) wooden Bamboo or Wood Skewers (you can find these at almost any grocery store)

Knife and Cutting board (don't have these? Buy pre-cut fruit!)

Small bowl for mixing

Spoon

Ingredients

1 1/2 c low-fat vanilla yogurt 

1 1/2 T flaked coconut 

1 1/2 T reduced-sugar orange marmalade 

various fruits: melon, pineapple, apples, pears, blackberries, strawberries, kiwis, etc.

NOTE: If using pear or apple, toss the cut fruit with a teaspoon of lemon juice to prevent them from turning all brown and icky.

Directions

Combine the yogurt, coconut and marmalade in a small bowl mixing well; cover and chill. 

Thread fruits alternately onto skewers. 

Serve kebabs with coconut dip on the side.

Ladies and Gentlemen, please put your seat backs in the Upright position and prepare for landing...

Nutritional Info

Serves 20: 1 skewer with 1 tablespoon of yogurt

Per Serving:

Calories 42.0

    Total Fat 0.5 g

    Saturated Fat 0.1 g

    Polyunsaturated Fat 0.1 g

   Monounsaturated Fat 0.0 g

Cholesterol 0.8 mg

Sodium 13.2 mg

Potassium 70.4 mg

Total Carbohydrate 9.7 g

    Dietary Fiber 1.2 g

    Sugars 2.9 g

Protein 0.9 g

Photo and Recipe Credit: Sparkpeople's Chef Meg via http://recipes.sparkpeople.com/recipe-detail.asp?recipe=770564

Know the Facts: Eating Disorders

Healthyvols welcomes guest blogger Renee Taylor-Sapp, Eating Disorder Coalition of Tennessee Knoxville Student Intern.


Since the 1930s the incidence of eating disorders has been steadily increasing every decade. Approximately 10 million American females and 1 million American males are struggling with an eating disorder and many more individuals go undiagnosed. Eating disorders are defined as a recurrent pattern of dysfunctional eating behaviors and habits associated with adverse mental, medical and social consequences. According to the American Psychological Association eating disorders are broken into three categories: anorexia nervosa, bulimia nervosa and binge eating disorder.


Anorexia Nervosa – characterized by extreme restriction of dietary intake due to an intense fear of gaining weight or becoming fat even though the individual falls around or below ~85% of their ideal body weight along with severe body image distortions.

Bulimia Nervosa – fluctuations through regular cycles of binge eating (at least twice per week) accompanied by feelings of loss of control followed by compensatory behaviors; compensatory behaviors could be purging (use of laxatives or vomiting) or non-purging (excessive exercise or calorie restriction).


Binge Eating Disorder – describes individuals who experience binge-eating cycles characterized by consumption of massive amounts of food with lack of control and uncomfortable fullness even in the lack of hunger; unlike Bulimia Nervosa individuals with binge eating disorder do not participate in compensatory behaviors.

Unfortunately, a larger percent of the population may suffer from many sub-clinical disordered eating patterns and body image distortions that go undiagnosed and untreated.

• Over one-half of teenage girls and nearly one-third of teenage boys use unhealthy weight control behaviors such as skipping meals, fasting, smoking cigarettes, vomiting, and taking laxatives (Neumark-Sztainer, 2005).
• 42% of 1st-3rd grade girls want to be thinner (Collins, 1991).
• 81% of 10 year olds are afraid of being fat (Mellin et al., 1991).
• 46% of 9-11 year-olds are “sometimes” or “very often” on diets, and 82% of their families are “sometimes”or “very often” on diets (Gustafson-Larson & Terry, 1992).
• 91% of women recently surveyed on a college campus had attempted to control their weight through dieting, 22% dieted “often” or “always” (Kurth et al., 1995).

Disordered eating behaviors include unhealthy and inaccurate thoughts, feeling or habits focused around food and body image. These could include preoccupation with weight and diet including excessive or frequent weighing, frequent “dieting”, fasting or meal skipping, eliminating certain “bad” foods all together and the habitual use of diet aids and supplements. All of these behaviors over time can lead to increased risk of developing an eating disorder. It has been shown that 35% of “normal dieters” will progress to “pathological dieters” and about a quarter of pathological dieters will progress into partial or full eating disorders. 

However there is hope for individuals struggling with all forms of eating disorders and disordered eating. With the help of a qualified interdisciplinary team consisting of a licensed mental health provider and a registered dietitian individuals can, with time, completely recover from an eating disorder.

The best way to start the healing process is to seek appropriate help – the sooner the better! Contact the Eating Disorder Coalition of Tennessee for more information about where and how to receive help: http://www.edct.net/

A great way to get more information about eating disorders is to attend the EDCT Event on NOV. 8th "Cracking the Hunger Code" with Author Anita Johnson, PhD. This is a totally Free Event at the University Center of UT!

References:
1) All statistics were taken from the National Eating Disorder Association website. http://www.nationaleatingdisorders.org/
2) American Psychological Association http://www.apa.org/helpcenter/eating.aspx
3) The Elisa Project http://www.theelisaproject.org/
4) The Academy for Eating Disorders http://www.aedweb.org//AM/Template.cfm?Section=Home

Photo Credit: Katherine Evans via www.sxc.hu

Could it have Bean any easier?

This time of the year it seems especially hard to eat healthy. School projects, work, family, the list goes on and on. Every one is so busy, who has time to fix a nutritious meal? YOU do! This bean soup has it all. It's flavorful, filling, Super nutritious (a whopping 20g of Protein and 24g of Fiber for less than 200 calories a serving!), cheap, and most importantly, it's Easy. This soup can be fixed on the weekend and eaten throughout the week which means you will be reaching for something healthy instead of calling the local pizza place. Do your taste-buds, waistline and wallet a favor, power up the crock pot and get to cooking. 

No Excuses 16 Bean Soup

-an Anna original

makes 8 servings

Tools

4-6 quart Crock Pot (or you can use the stove if you have one)

bowl

Ingredients

20oz bag of Kroger's 16 Bean Soup Mix, Chicken Flavor (don't have a Kroger? no worries, most grocery stores carry a similar bean soup mix)

1 6oz can of diced tomatos (no added flavors-unless you want)

1 cup cooked chicken, chopped (I love using left over Rotisseri Chicken for an extra flavor burst!)

Directions

1. Soak the beans in 6-8 cups of water overnight or follow the quick soak directions on the back of the bag. 

2. Rinse the beans and place in the crock pot. Add water until there is approximately 2 inches of water over the beans. 

3. Turn the Crock pot on medium and allow to simmer for 3-4 hours or until the beans are soft. Check on the beans every once in a while to add water if needed. 

4. Once the beans are tender, add the seasoning packet that came with the beans, the chicken, and the diced tomatos. Stir and let simmer for another 30min or until the soup is the desired thickness. Salt and Pepper to taste. 

5. That's it! You're Done! Aren't you glad you made time to do something healthy for you? Now go on and Enjoy!

pssst- I add a tiny dollop of sour cream and some shredded cabbage to make it extra special. 

Nutrition Info

makes 8, 1/2 Cup servings

per serving:

Amount Per Serving

Calories 168.5

Total Fat 0.5 g

    Saturated Fat  0.0 g

    Polyunsaturated Fat 0.0 g

    Monounsaturated Fat 0.0 g

Cholesterol  0.0 mg

Sodium 30.4 mg

Potassium  44.7 mg

Total Carbohydrate   42.9 g

     Dietary Fiber  24.2 g

     Sugars  2.6 g

Protein  20.6 g