By: Kathleen Crowley
Thanks to all of you for jumping on board the Pioneer’s nutritional guide. From last weeks introductory article, I hope you all became familiar with the basics of nutrition and how to leap straight into a healthy regime –dieting and exercising being the two main components. Assuming you all had checked out MyPyramid.gov and created your own personalized daily diet, you are now aware of what foods are best suited for your unique body. Now is the time to really get started and take full advantage of the tips and advice listed in this week’s column Enjoy!
First things first: stop skipping breakfast. Nutritionist from all around the world emphasize the importance of having breakfast. A well-balanced breakfast gives your body a nutritional boost to start the day with the energy and stability needed to function properly. By skipping breakfast, your hunger only increases mid-day –leading one to indulge in a fatty snack and/or high calorie lunch.
Attention! Food labels aren’t all what they claim to be. According to the Ghri Nutrition Director Samantha B. Cassetty, M.S., R.D., shoppers must be skeptical of the promises food labels make. Here are the three “claims” she warns us to be weary of:
“Contains fiber”: This is usually advertised on snack bars, breakfast pastries, and artificial sweeteners. What Cassetty warns us is that these foods are usually fortified with isolated fibers —fibers that do not necessarily offer the same health benefits as the naturally occurring fibers found in fruits, vegetables, whole grains and beans. Get your fiber naturally, not artificially.
“Made With Whole Grains”: This is another claim we are warned to be skeptical of. “Misleading ‘multigrain’ signals a blend of whole and refined grains. Check the ingredient list and make sure it starts with “whole ___,” with the blank being a grain (like wheat or rye),” Cassety states.
“Has Real Fruit”: Cassetty also warns us that when we find a granola bar with fruit filling, it is NOT real fruit. It is usually an artificial fruit flavoring with an abundance of sugar –missing the array of nutrients and fiber you would get from a simple whole fruit.
Proof! For those who still have no faith in the ability to eat healthy on campus, here are three examples of nutritional and easy meals available to make at both the Winnick and Hillwood Cafe:
Breakfast: one slice of whole grain bread with a teaspoon of peanut butter; low fat yogurt; side of fruit.
Lunch: One scoop of either tuna or chicken salad mixed with your choice of vegetables from the salad bar, all mixed together on a whole-wheat wrap.
Dinner: Salad of your choice with grilled chicken cut on top; vegetable or soup on side.
Dessert: Two apple’s cut and warmed in microwave with honey and cinnamon on top.
Weight loss: For those concerned with weight loss, Cornell University researchers found that one’s surroundings make a world of difference. After surveying 200 dieters, researchers found “that those who altered their environment while chowing down –using smaller bowls and plates, turning off the TV –stuck to their diet for about two more days per month than subjects who tried to change what they ate (more fruit, for example) or their dining habits,” writes Good Health Magazine in their newest October 2010 issue. “Making one big decision –like replacing large dinner plates with smaller ones –is easier than trying to resist temptation every single time you eat a meal.”
Trick-not-treat. As the Halloween season draws near, the temptation of candy is everywhere. It is almost impossible to resist a bowl of candy as you walk into a department or classroom on campus –until we realize how many calories exist in each little treat. However, when we are aware of the calorie content, research proves that we are less likely to indulge. Here is a list of the calorie content in some of the most popular Halloween candies, along with how many minutes it would take to walk each off!
Snickers Miniature: 40 cals, 17 minutes.
Tootsie Roll Mini: 23 cals, 10 minutes.
York Peppermint Pattie Mini: 50 cals, 21 minutes.
Candy Corn mini pack: 50 cals, 21 minutes.
Skittles Fun Size: 60 cals, 25 minutes.
M&M’s Fun Size: 70 cals, 29 minutes.
Halloween is not only a time for sweets, but a time for costumes. We all know how much pressure it is to not only come up with a creative costume, but to look good in it as well. One month until the big weekend out, and now is a perfect time to start getting toned. Hopefully you all checked out the exercise classes given at the Pratt Recreation Center here on campus, but if not, here are some basic tips to do by yourself in the Pratt gym.
Aim for 30 minutes of cardio a day: running, swimming, biking, and/or jump romping. Cardio speeds up heart rate and burns calories fast.
Add weights. Most women are afraid to lift in fear of bulking up or gaining too much muscle, but low weights and higher reps are perfect for getting lean and toned. Men, continue to lift and remember to alternate areas of you body; one day concentrate on arms, legs, back, etc., and never over do it.
Add variety to your routine. Challenge your body with different work outs, intensities and movements. Doing the same routine leads to muscle memory –allowing your muscle to get use to the movements, causing them to no longer be challenged.
Take these tips into consideration this week and please do not give up. Continue to work hard everyday and be more cautious of what you put in your body. Remember to utilize what the campus has to offer by taking full advantage of the Pratt Recreation. If you are more of an outdoors person, take a jog around the football field or take a train ride down to Long Beach and run the beautiful coastline while the weather is still warm!
Until next time, have a happy and healthy week.