Eating While on the Go

       It is the beginning of a new semester. For some it is their very first semester, for others it is their very last, and for everyone else they are somewhere in between. Where ever you are in your journey to graduation you have busy schedules full of classes, work, studying, church meetings, social events, family affairs, and sports activities. Somewhere in between these numerous challenges and commitments you have to fit in some sleeping and eating so you can refuel your bodies. It is very easy for an individual to become so busy that they do not take the time to eat throughout the day. Often your day begins early and your morning is rushed leaving no time to eat breakfast. Your day consists of rushing from class to class with the occasional trip to the library and gym to fit in some studying and a quick workout before you head home or to work. By the time you have gotten home it is dinner time and you are starving because you have not had time to eat except for that Snickers bar you got at the vending machine in between classes. Skipping meals can become an easy habit to develop especially for those who have busy schedules. It is also a very unhealthy habit that can cause us to unintentionally gain or lose weight, lower the immune system, result in malnutrition, lower our energy levels, and several other health issues. With the importance of having a healthy body while at school some tips that can help you plan and fit meals throughout your day have been provided. 

Tips for Healthy Eating While on the Go

                                                              Plan Meals A Head of Time

Before you go to the store for groceries think of the foods that are nutritious and you enjoy eating. Plan the different types of food that you like to have around that are easy to store when taking it to go and are simple and quick to prepare. Make sure to get a variety of foods so that you can reach all the macronutrients and their daily values. These macronutrients consist of protein, carbohydrates, and fats. Make sure these fats are mostly unsaturated so that you can keep your cholesterol at a healthy level. When you get back from your shopping trip before you put away all your food prewash your fruits and vegetables as well as portion them into individual bags and containers for easy grab and go snacks. 

                                  Don’t Skip Breakfast

Breakfast is what will get your metabolism going so that your body will be able to have the energy to carry you throughout the day. It will also help in boosting your mind to be alert and ready to learn and stay focused. Breakfast is the most important meal of the day but also the easiest meal to skip. Try to find easy quick meals that you enjoy that can be prepped quickly and consumed quickly or on the go so that you can at least make sure to start you day off right.

                                        Snack Smart

When you have some time to grab a quick snack make good choices that will fuel you to get to your next meal or snack. Stay away from salty and sugary foods that are high in saturated fats. You do not want to increase your caloric intake too much but just consume enough to give you energy till the next opportunity to eat. High sugar content will give you energy at first but it will not last long. When looking for snack foods choose those that are high in protein and low in saturated fats.

Ideas for Quick Healthy Snacks and Meals

•  Precut celery sticks that you can quickly fill with peanut, almond butter, or cream cheese. (You can also pre-portion your peanut butter in small containers for dipping.)
• Almonds, walnuts, and pine nuts pre-portioned in small bags
• Yogurt, fruit, and granola or nuts. This is quick to prepare and eat when in an early morning rush
•  Peanut butter and banana sandwich
•  Pre-washed, cut, and portioned carrots, broccoli, cauliflower, or green beans
•  Sliced apple and peanut butter
• Cheese sticks and crackers
• Whole wheat toast with yogurt, peanut butter, or apple sauce
•  Scrambled eggs with whole wheat toast
• Ham and cheese wraps (take a cheese stick and wrap it in sliced ham or other pre-sliced meat)
• Cherry tomatoes and cubed mozzarella cheese
• Hard boiled egg (Pre-boil and keep refrigerated cut in half and reheat)
• Cottage cheese and peaches, pineapple, or mango

References

http://primo-tc-na01.hosted.exlibrisgroup.com/primo_library/libweb/action/display.do?tabs=viewOnlineTab&ct=display&fn=search&doc=BYUID_HORIZON4149252&indx=1&recIds=BYUID_HORIZON4149252&recIdxs=0&elementId=0&renderMode=poppedOut&displayMode=full&frbrVersion=&dscnt=0&vl(496227924UI1)=all_items&scp.scps=scope%3A%28BYUID_CDM%29%2Cscope%3A%28BYUID_HORIZON%29%2Cscope%3A%28BYUID_EQUELLA%29%2Cprimo_central_multiple_fe&tab=default_tab&dstmp=1398263979465&vl(freeText0)=eating%20with%20a%20busy%20schedule%20&vl(29571302UI0)=any&vid=BYUID&mode=Basic  

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Preparing for Finals Week

It’s that time of the semester again. It’s finals week! Staying healthy during this week is pivotal for students to work optimally. With scheduled finals throughout the week, clean checks, and the hassle of moving out, students are pushing their body’s to the limit. There are some very important things to remember that will help keep you feeling great until the very end of the semester.

Sleep

Adults between the ages of 18-60 are recommended to get 7-9 hours of sleep each night. Lack of sleep has been associated with many chronic diseases like diabetes, such as: high blood pressure and heart disease. Getting sufficient sleep nightly is crucial for maintaining your overall health and wellness.

Memory recall and concentration improve the more an individual is rested. Sleep deprivation affects not only your energy level and mood, but also your ability to concentrate, learn, and focus. Concentration, energy, and mood are correlated with your academic performance, which is extremely important.

What to do:

• Get 8-9 hours of sleep nightly
• Study during optimal brain function periods, which are usually from 6-8pm (early afternoons are times of least alertness).
• Don’t overuse caffeinated drinks. The caffeine will remain in your system anywhere around 6-8hours.

Exercise

          

            Exercise is good for your health in more ways than one. It helps to reduce stress and better maintain overall mental health. It also helps you to engage in more restful sleep.

            At Naperville Central High School, in Chicago, IL, research was done on students that struggled with math and reading. An exercise program was implemented, and revealed that those who did some sort of exercise for 30minutes were 10% better at problem solving.

What to do:

•             Block out 20-60minutes you can dedicate to exercise 3-5 days a week.
•             Get your heart elevated to about 60-80% your maximum heart rate. (Calculated by subtracting your age from 220)
•             Stretch for 10 minutes three times a week.
•             Do some push-ups or jumping jacks before starting your studying or test.

Get Your Nutrients

A study done at the College of North Tripura revealed that, “the nutritional status of college students has a definite relationship with his/her academic achievement.” Additionally, the study revealed that consumption levels of fat were stongly correlated with academic achievement. This could be due to the fact that fat is crucial to neuronal circuitry. Vitamin C, Vitamin A, Riboflavin, and Thiamine have the strongest correlation with academic status respectively. These vitamins all play a part in neuronal development, connectivity, and signal processing and transmission.

Include in your diet foods that are:

• Rich in Vitamin C: oranges, berries, cabbage, kiwi, pineapple, potatoes and salad greens.
• Rich in Vitamin A: sweet potato, carrots, squash, cantaloupe, and sweet red peppers.
• Foods that contain Riboflavin: soybeans, spinach, yogurt, almonds, mushrooms, and eggs.
• Foods that contain Thiamine: navy/black beans, barley, dried peas, green peas, pinto beans, oats and lentils.

https://www.harrishealth.org/en/news/pages/sleep-key-doing-well-exams.aspx

http://abcnews.go.com/WN/exercise-school-leads-learning/story?id=10371315

http://www.tojned.net/pdf/v03i03/v03i03-05.pdf 

How to Buy Running Shoes

          

           With summer just around the corner and spring all around us, now is the time to start working out. Before you go out for a brisk walk or a run, check your shoes! It’s helpful if you can remember when you bought them. If you've logged approximately 8 miles a week on them for 2 years, then they are more than just worn in. Your shoes should be replaced every 300-500miles. Even though your shoes may look great, wear and tear is not always cosmetically apparent. There are many layers inside the shoe that could be damaged. Investing in a new pair of shoes is not only exciting but also helps keep you healthy by reducing your chances for injury.

To find the right fitting shoe for you follow these tips and you’re sure to find the pair.

1. Don’t be Cheap- It might feel like spending more than $50 on a pair of shoes is ridiculous but when it comes to shoes it really is true that you get what you pay for. For example, even though you find a comfortable pair for a great price at a local retail store, they are more likely to cause discomfort or wear down before their time.
2.  Go to the Experts- The best thing you can do is go to a specialty running shop because the salesperson is experienced in fitting people to shoes best for them. They will also have a treadmill on which you will run, enabling them to analyze what shoes might be best for you.
3. Bring your Old Gear: This helps the salesperson further analyze your foot pattern. Along with that if you have inserts or certain socks you like to run in, it will help you to get a realistic fit of the shoes.
4. Get Measured- Check your size. Your feet change throughout your lifetime and different brands can have different fits. You’re feet also get bigger later in the day. It’s standard practice to get your running shoe a half size bigger than your street shoes. This can be determined by standing up and having a thumbnail’s space measured between the tips of the shoes an end of your longest toe. The extra rooms makes it easier for your foot to flex and toes to move forward with each stride. Make sure to try on both shoes, as some people can a foot larger than the other.
5. Don’t be a Trendsetter- Don’t shop by price or fashion. Try on as many different pairs as you can. When you find the pair your feet will tell you, they will be comfortable and supportive. No part of wearing the shoe should hurt or feel uncomfortable. Take a little jog around the store to test out how they feel in action.
6. Take your Time- Don’t be pressed for time when you’re out looking for new shoes. Make sure you have at least 1 ½ hours to give you plenty of time to try out many styles and include travel time. You want to make sure you get the right pair, as these shoes will be your buds for the next 300-500 miles!

If you’re looking to find shoes online, Runner’s World Running magazine has a useful tool that you can input some information about yourself and it will give you a list of shoes that would be best for you.  This is the link: http://www.runnersworld.com/shoe-finder/shoe-advisor. They also have a “shoes like mine” tool that will give you other options comparable to shoes you have owned.

Sources:

http://www.runnersworld.com/the-starting-line/how-buy-running-shoes