Food for Finals

The dreaded finals are upon us. Late night studying has commenced and that can lead to some poor eating habits. However, maintaining healthy eating will actually be more beneficial to your finals because your body and mind will be at their peak performance.

Here are some simple snack ideas for when you are studying late at night.

     Frozen Greek Yogurt Blueberries – Blueberries are great for brain health and you need        your brain at its prime in order to remember everything for the test. Greek Yogurt is just      great for your body overall and provides you with much needed protein.

     Dark Chocolate – that is right, chocolate can help you with studying. Dark chocolate          helps stimulate blood flow to the brain which helps you concentrate on your work. But        of course, use it in moderation.

     Green Tea – unlike coffee, which can get you jittery if you have to much, green tea has        the amino acid L-theanine which will give you energy without putting you in overdrive.

     Water – It is important to stay hydrated throughout your study sessions. Doing so will          help blood flow to the brain and keep you from overheating, which can lead to                   headaches and lack of focus.

     Cheese Cucumber Sandwiches – You don’t have to worry about crumbs covering your      lap or your computer after you eat these, and it will help curb your carb cravings. The        crunchiness of the cucumber will balance out the richness of the fat and salt from the        cheese.

Though these snacks won’t be able to guarantee straight A’s on your finals, they will help you get one step closer.

As for working out, the RAC will have the same hours it has had all semester, so no worries about not being able to make it in.

The Group Fitness Classes will be changed slightly however, classes will still be offered but the times will be different.

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Just remember, you are almost done!

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Stay Fit during the Summer

School is almost over and summer is just around the corner. But just because school is out for the summer, and all the knowledge that you learned over the year slowly disappears with the summer sun, that doesn’t mean that all of the progress that you have made should also disappear.

Whether you are staying in Statesboro or are going out into the world there are multiple ways to maintain your progress.

Staying in Statesboro:

HHJ-4CRI is up and running during the summer months and so the RAC is always an option. You can utilize the weight room, the basketball, the racquetball courts, and the indoor and outdoor pools.

      Group Fitness Classes – Available during the summer as well. There will be a Group           Fitness Schedule for both A and B term.

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      Personal Trainers – Available during the summer months if you want someone to help         you get started or keep you motivated.

      Summer Break Boot Camp – Just like Spring Break Boot Camp and Fall Fit Camp, this       will be offered Monday and Wednesday from 6-7pm in the Group Fitness Studio.

PT-13      Southern Adventures – Campus Cycle will be offered during the summer as well,                helping you stay fit by riding bikes around campus. Or utilize the Southern                          Adventures resources and equipment to go on outdoor adventure trips with your                friends.

      Wellness – Student Health 101 and the Wellness Center will be up and running during        the summer to help students with all aspects of health.

      Intramural Sports – Sand Volleyball, Summer Softball, and Summer Basketball will be         offered during the summer months.

      Tri-Eagle Challenge – A different type of triathlon for those who want to push their               boundaries. There will be a Tri-Eagle Challenge for both A and B term. Students have         the whole term to bike 100 miles using any of the three styles of stationary bikes in the       fitness center, or gain the miles through our Group Fitness Spin Classes. Students also       need to walk/run 26.2 miles using the treadmills or the indoor track. And finally,                   participants need to swim 5,000 yards in the indoor pool, either during open swim or         with a Group Fitness water aerobics class.

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Not staying in Statesboro:

Unfortunately leaving Statesboro means you lose access to the RAC, but never fear because there are still other ways of staying in shape.

      Get a local gym membership for the summer months, most gyms will offer a discount         during the summer months.

      Begin a Couch to 5K or Couch to Marathon if you are ambitious, because you can run       anywhere.

No matter what you end up doing this summer, remember you can always be apart of CRI by following us on Facebook, Twitter, or Instagram.

Assess Your Fitness Level with Fitness Assessments

As the semester’s end is in sight, what better time to find out how much you have improved in your fitness goals than by getting a fitness assessment?

Fitness Assessments test a person’s baseline values such as resting heart rate, blood pressure, height and weight. Body composition by using tests such as the 3-site skinfold, bioelectrical impedance analysis, waist-to-hip ratio. Cardiovascular fitness which is tested by a three-minute step test, muscular fitness is tested by a push-up test and a half sit-up test. Flexibility is also tested by the reach over the shoulder test and a modified sit and reach test.

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“Fitness assessments are great for people who would like to know their current fitness level,” David Purser, Fitness Program Graduate Assistant, said. “Also they are a good way to evaluate progress. For example, if someone had a new year’s resolution to lose a certain amount of weight during this semester, or drop a certain body fat percentage, they could come in as many times as they wanted to be tested.”

You can get a Fitness Assessment as many times as you want in order to keep track of your progress and to help keep you motivated. Some people have come in every single week over the course of a semester and others come at the beginning of a workout program and then again at the end to view any progress made.

It is not required to test everything during a Fitness Assessment though it is highly preferred, people with health conditions or injuries are able to do a ‘modified’ Fitness Assessment. Before participating in a Fitness Assessment everyone must fill out a health questionnaire first.

People under 18 are not allowed to receive Fitness Assessments unless they bring a written note from a parent or guardian and sign a release form.

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Each time you get a Fitness Assessment your results are ranked against others based on your biological sex and age, and you are given a percentile ranking and categories such as ‘above average’ or ‘below average’ so that you are able to see what areas need more work.

Appointments can be made online. You must arrive 10 minutes prior to your appointment time to fill out the necessary paperwork and the Fitness Assessment takes roughly 30 minutes.

Before coming to your appointment. Remember:

      Do not drink alcohol or caffeine, use tobacco products, or eat food within hours of             your appointment.

      Be well rested and avoid significant exertion or exercise on the day of the Fitness               Assessment.

      Get an adequate amount of sleep the night before.

      Wear clothing that allows you to move freely and walking or running shoes.

Purser said, “Being educated about your health is important as you make diet and exercise choices throughout your life!”

Are you the Strongest Eagle?

See who is the strongest eagle of all at the Strongest Eagle competition.

The Strongest Eagle is designed after the World’s Strongest Man competition and is a non-traditional way of challenging participants in both strength and endurance events with competitions in the deadlift, tire flip, truck pull, atlas stones, heavy toss, and a team relay.

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“Although this event is competitive in nature, there is also great community and support among participants,” Stefanie Rodgers, Fitness Program Director for Strength and Conditioning, said. “It is a great way to connect with others that are passionate about their physical fitness.  As with any challenge, mental strength is also tested and this provides an opportunity to exceed even your own expectations.”

The top three finishers of each weight division will receive medals for preliminary events and the overall winner will receive a framed poster award including the original poster design and respective placement information. In the team event, medals will be awarded to each member of the winning team.

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The weight classes for men are:

      Heavy Weight is 205 pounds or more.

      Light Weight is 204.99 pounds or less.

The weight classes for women are:

      Heavy Weight is 165 pounds or more.

      Light Weight is 164.99 pounds or less.

Participation is free for all RAC Member and it is $10 for non-RAC Members. And only 50 participants are allowed.

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The event is April 11 at 10 a.m. See you there!

 

A Healthy Spin to Your Super Bowl Snacks

Super Bowl Sunday is coming up! It’s a Sunday filled with viewing parties, tasty treats, and football.  It can’t get better than that!

According to MTV’s Clutch Blog, the average person will consume approximately 2,769 calories on Super Bowl Sunday. Americans will consume approximately 100 million pounds of chicken wings, 30 million slices of pizza and 11 million pounds of potato chips that day among other food items.

 Anne Collins and Online-Ambulance were the sources used for this chart.

Don’t get me wrong. This usually consists of my diet on Super Bowl Sunday, but I think I may make some changes this time around. I have a New Year’s Resolution that I have to accomplish!

Some basic tips:

  • Provide reduced-fat potato chips, baked tortilla chips or pita crisps.
  • Make fresh dips like salsa.
  • Use reduced-fat cheese, sour cream and other items.

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Do you like to cook? Here are a couple recipes from Eating Well that have a healthy spin, so you can continue to live a healthy lifestyle.

Chicken Wings with a fraction of the fat and sodium

Ingredients

  • 3 tablespoons nonfat buttermilk, (see Tip)
  • 3 tablespoons hot sauce, such as Frank’s RedHot, divided
  • 3 tablespoons distilled white vinegar, divided
  • 2 pounds chicken tenders
  • 6 tablespoons whole-wheat flour
  • 6 tablespoons cornmeal
  • 1/2 teaspoon cayenne pepper
  • 2 tablespoons canola oil, divided

Preparation

  1. Whisk buttermilk, 2 tablespoons hot sauce and 2 tablespoons vinegar in a large bowl until combined. Add chicken; toss to coat. Transfer to the refrigerator and let marinate for at least 10 minutes or up to 1 hour, stirring occasionally.
  2. Meanwhile, whisk flour and cornmeal in a shallow dish. Whisk the remaining 1 tablespoon hot sauce and 1 tablespoon vinegar in a small bowl; set aside.
  3. Remove the chicken from the marinade and roll in the flour mixture until evenly coated. (Discard remaining marinade and flour mixture.) Sprinkle both sides of the chicken with 1/2 teaspoon cayenne.
  4. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the chicken, placing each piece in a little oil. Cook until golden brown and cooked through, 3 to 4 minutes per side. Transfer to a serving platter. Repeat with the remaining 1 tablespoon oil and chicken, reducing the heat if necessary to prevent burning. Transfer to the platter. Drizzle the chicken with the reserved hot sauce mixture.

Per serving: 256 calories; 10 g fat ( 4 g sat , 4 g mono ); 83 mg cholesterol; 12 g carbohydrates; 31 g protein; 2 g fiber; 353 mg sodium; 248 mg potassium.

Nutrition Bonus: Vitamin A (120% daily value).

Reduced fat Southwestern Layered Bean Dip with a healthy amount of dietary fiber.

Ingredients

  • 1 16-ounce can nonfat refried beans, preferably “spicy”
  • 1 15-ounce can black beans, rinsed
  • 4 scallions, sliced
  • 1/2 cup prepared salsa
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon chili powder
  • 1/4 cup pickled jalapeño slices, chopped
  • 1 cup shredded Monterey Jack, or Cheddar cheese
  • 1/2 cup reduced-fat sour cream
  • 1 1/2 cups chopped romaine lettuce
  • 1 medium tomato, chopped
  • 1 medium avocado, chopped
  • 1/4 cup canned sliced black olives, (optional)

Preparation

  1. Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapeños in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese.
  2. Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.
  3. Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).

Per serving: 146 calories; 7 g fat ( 3 g sat , 3 g mono ); 12 mg cholesterol; 15 g carbohydrates; 7 g protein; 5 g fiber; 288 mg sodium; 164 mg potassium.

Nutrition Bonus: Fiber (20% daily value), Vitamin A & Vitamin C (15% dv).

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I hope these facts, tips, and recipes help you out this Sunday. It is a day of fun that can be healthy! For those of you with New Year’s Resolutions good luck! And those of you that are New England Patriots fans better expect defeat because the NY Giants are going to stomp on them this Sunday!

For more recipes and tips…

Enjoy the festivities!
Victoria