How To Read The Label

Start: Be aware that serving size really does count! Often there will be more than one serving in a container!

 

Note the difference between empty calories and nutritious calories.

Know your calorie limits for the day and use this information judge whether this is a good choice for you.

Fats, Cholesterol and Sodium in high amounts can be hazardous to your health.  You should have no more that 2300 mg of sodium in a day and try to avoid saturated and trans fats.

Fiber has been shown to help with digestive health and helps you to feel more full, which can help you maintain and lose weight. Women should be getting 25 grams and men 30g per day. Also your vitamins are essential to immunity health and vitality.

Daily values are usually based on a 2,000 or 2,500 calorie diet.  This is meant to help you keep track of your percentage goal for each of the essential nutrients like fats, protein, etc. 

Benefits of Exercise

Did you know?

38 out of 50 states have an adult Obesity rate higher than 25%

One pound of fat is equal to 3500 calories or 27 chocolate chip cookies

One hour of exercise is only 4% of your day

What is Exercise? 

Physical activity of any form is important, but only moderate and vigorous intensity activities count toward meeting your body’s exercise needs. At least 20 minutes with an Elevated heart rate reaching 60% to 80% of perceived max heart rate is considered to be exercise. The current ACSM (American College of Sports Medicine) Guidelines for exercise are 150 Minutes of moderate activity per week. This breaks down to 3-5 Days a week 20-60 minutes cardiovascular exercise, 2-3 times a week 20 minutes strength training, 3 times a week for 10 minutes flexibility training.

Benefits of Exercise

•  Improves heart health by increasing circulation and lowering resting heart rate 
•  Releases Endorphins which help to reduce stress and help you feel happy 
•  Improves blood pressure and lowers risk of hypertension 
•  Helps to build muscle and bone mass which reduces the risk of osteoporosis 
•  Helps to improve balance and flexibility preventing falls and strains 
•  Helps you to have a more restful sleep 

Healthy Activity recommendations invite all people to get up and move. Walking is a basic everyday activity and we are recommended to walk about 10,000 steps a day. The average employee at the BYU-Idaho Health Center works between 4-8 hours a day. This is between 25-50% of their waking hours. After a week-long study, focusing on the walking habits of employees, it has been shown that the average employee walks only 4000 steps at work a day. This is only 40% of the recommendation. You would need to walk about 3 miles outside of work to make up the difference. It has been shown that Americans are becoming more sedentary everyday due to the convenience of short cuts and technology. Although trends show a decrease in activity in this case we really don’t want to follow the crowd. Here are some tips to help you get up and move

• Avoid taking short cuts and walk the extra distance instead
• Park further away in the parking lot when going to the store
• If possible walk to class or work
• Put the remote on the other side of the room and walk to it to turn the channel
• Dance in the kitchen when you make dinner
• Take the stairs instead of the elevator 
• Get a group of friends together and go walking 
• Vacuum more often
• Take the long route to class today

Now get up and get moving. Take care of your body today so it will take care of you tomorrow!

How to Maintain a Healthy Body and Mind

1. Get plenty of sleep: 9 hours is recommended for college students.  Many studies have shown that sleep deprivation DOES hurt your academic performance.
2. Learn to relax: Find your happy place!  Make yourself take a break.  Your body needs it.
3. Laugh: Nothing makes you feel better about yourself than a good laugh.  Especially if you can learn to laugh at yourself.  It’s the world’s greatest medicine.
4. Do something for others: This helps you when you’re feeling down.  It can make you feel included and empowered.
5. Nurture friendships: Especially during the winter when it’s easy to stay inside.  Texting does not count!  Schedule a lunch date; you’ll be rewarded with their company and conversation.
6. Avoid unneeded stress: It’s easy to become overwhelmed.  Make a to-do list.  Your accomplishments will carry you to finish your task.
7. Make time for fun: Your body needs time to take break from your responsibilities.
8. Incorporate physical activity: Aim for 30 minutes of exercise 3-5 times a week.  Keeping yourself active provides mental relief in reducing and preventing stress.
9. Eat healthy: Start each day with breakfast, limit caffeine and sugar intake.  Well-nourished bodies are better prepared to cope with stress.
10. Eliminate anxiety: Anxiety comes from uncertainty

a.      Take 30 deep breaths – focus on breathing will calm you down

b.      Redirect your mind – Watch a couple episodes of a funny sitcom

c.       Don’t forget to eat – Your body and mind need energy

d.      Ask yourself – Is this worrying useful? Put a stop to negative thoughts

e.      Stay in the present – Anxiety is the fear of the future