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.

Spring15Finals_groupfit

Just remember, you are almost done!

Advertisements

Rest, Relax, and Eat

Spring Break is finally here! No classes, just fun in the sun and some much need R&R. But just because you are on vacation doesn’t mean you have to lose sight of all your fitness progress that you’ve made this year.

When on vacation, people have the tendency to overindulge with food and drinks because they’re “on vacation.” Which is totally fine, you work hard you deserve to spoil yourself, but don’t let your spoils ruin your fitness progress.

An easy way to avoid overeating is to bring snacks to munch on while you soak up the sun in between meals. This way you won’t be so hungry afterwards that you turn to a fast food option, ruining all of your progress.

Here are some healthy snack options that you can pack to take with you.

      Baked Zucchini Chips

      Microwaved Apple Chips

      Edamame

      Frozen Yogurt Covered Blueberry Bites 

      Frozen Grapes 

      Trail Mix 

These are just a handful of ideas that you could take with you on your vacation that are fairly easy to make with minimal prep time.

So remember, wherever your Spring Break adventure might take you doesn’t mean you have to sacrifice your progress or your health.

Enjoy and Relax!

Eat Healthy and Live Healthy!

Well, spring break is over and so is half of the semester. The second half of the semester seems to be a more common time to lose motivation and cut back on fitness goals, but you shouldn’t! There’s plenty of reason to keep working out at the RAC just as hard as you did the first half of the semester!

Don’t get caught up in only working out though. Just because you work out doesn’t mean you should overeat unhealthy foods. Keeping up good eating habits is another key to achieving a healthier lifestyle and reducing body fat. Combine this with a regular workout routine, and you will see even better results than just sticking to one or the other.

Livestrong.com has a lot of helpful tips and information on nutritious foods. I learned a few things while reading some articles on the website about nutrition, and I’d like to share some of this with all of you.

colorfulFood

Karen Skemp wrote in “10 Key Basic Nutrition Concepts” that eating whole foods that are not processed, such as fruits, vegetables, nuts and grains, is important for your diet. Colorful fruits and vegetables will provide you with your vitamins and minerals, and they are also low in calories. The antioxidants in these foods will also help you to fight off diseases.

Having to attend classes, work on assignments and go to work are just a few things that can get in our way of eating healthy. All of that takes a lot of time out of our days, but we all really should set some extra time aside to prepare and cook our own meals rather than eating out. Not only will it end up being cheaper, but it is also much healthier than take-out. Skemp said that the techniques used in cooking can lead to healthier eating, and if you purchase your ingredients locally, then even better! Local foods are better for your health and the environment. They taste better, since they’re fresh, rather than after being shipped from other countries.

Another piece of information that Skemp provided is that if a food product has more than five ingredients listed, then it is a highly processed food, and that’s not good! Stick to the foods that don’t have many ingredients, and for the ingredients that they do have, it’s better if you know what those ingredients are.

nutrition-facts

Think about the food you’re purchasing or are about to eat before you actually do so. Consider the alternatives and whether or not you really think it is good for your body or if you will regret it later. Eat healthy before and after your workout, and I’m sure you will feel much better about it than pigging out on some junk food!

Some words of wisdom from CRI’s Fitness Program Director Justine Coleman:

“Nutrition and exercise are a relationship. You need food to fuel you during exercise and daily activities. Your body is like a car. If you do not put fuel in it and take care of it, it will not run well. Putting in nutrient dense foods that are fresh and colorful will be the fuel you need to run awesomely.”

So, take this advice from Coleman and tips on eating right from Skemp and keep striving toward a healthier you!

Patty

Sources:

http://www.livestrong.com/article/558344-10-key-basic-nutrition-concepts/

Google Images

eatWELL

It’s Well.i.am Week! This is the perfect time to address the eatWELL component and show you guys how easy it is to incorporate healthy eating choices into your daily life in order to make it become a part of your lifestyle!

Have you heard about the cooking demos being offered at the RAC?

Yes? No? Not sure?

Well, there are cooking demos being offered at the RAC! – These demos provide you with new ideas to add to your diet. They’re healthy and nutritious options that you may not have thought of yourself. You get to learn how to make yummy food and then sample the finished product!

Here’s the schedule:

Everyone always seems to talk about how they want to start eating healthy. Many try it out, but some don’t even know where to begin or have the wrong idea about what eating healthy actually means. I had the chance to ask Brianna Dumas, a senior nutrition major and the Fitness Program Assistant at CRI, a few questions about her healthy lifestyle. Brianna is a student at GSU, not a professional, but she provided us with a lot of valuable information and easy steps to take to head in the right direction of committing to a healthy diet!

Although she has some awesome information for us, I recommend taking a trip to Nutrition.gov and Choosemyplate.gov for even more in depth information as well as great tips to a nutritious diet!

How do you personally define a “healthy diet?”

A healthy diet to me includes a balance of meals that include moderation, lots of colors and fresh foods. As college students, we tend to aim for quick and tasty meals, but never take time to time to appreciate fresh options. We have to remember that quick and easy doesn’t always mean processed! Also, we all are busy and forget to pack that snack or something yummy for that midday craving, but skipping meals is never good! When your belly makes funny noises and says, “I’m hungry,” then you know it’s time to eat. Make the time to feed your body; we can’t ignore the hungry feeling!

What are some easy ways for students to get into the habit of eating healthier?

I think the most effective, yet really easy way to make a habit is to precook meals. Sundays, after I go grocery shopping, is my most productive time in the kitchen. Cooking something on Sunday and throwing it in some TupperWare makes mealtime quick and easy. This is a lot healthier and more cost efficient than running through the nearest chain everyday. Also, students must remember that it’s the small changes that make the bigger difference. Choice is key when out to eat with friends, in the grocery store, and just in life in general! Choosing grilled chicken over fried, a salad over fries, or even fruit for dessert- everything counts!

What was your turning point in deciding to lean into a healthy eating lifestyle?

The turning point in my life where I figured out that “I was what I ate” was just over a year ago. After declaring nutrition a major, I began to look at food a little different. It wasn’t until the summer before my junior year that I decided to become a vegetarian. Instantly I had to replace my animal protein with grains, beans, or veggies. What started out as a one month, self-experiment, turned into a lifestyle choice. I still can’t ignore how awesome I feel eating a fresh meal.

Do you think eating healthy always means becoming a vegetarian or eating organic?

Absolutely not! Going vegetarian or vegan is a personal choice that for the most part has a lot of thought behind it. Also, while eating organic is less harmful to the body and environment, organics are not always available or in our budget as college students. Like I said, healthy choices are just that: choices. A healthy meal is more than just calories and fat, and I think that is what most students are mainly concerned with. While both of those are extremely important factors in a meal, factoring in how nutrient dense a product is weighs very heavily on choices made. Adding colorful options to every meal helps pack in all the vitamins and minerals you need!

How do you keep up with eating healthy on a college budget and schedule?

Believe it or not, eating healthy is NOT expensive! Beans cost about $0.90 per can! Knowing how to buy in season and local can really help save on your budget as well. The way I look at it: Pay a little extra now for yummy, healthy food… or pay in the future when you are suffering from all sorts of lifestyle choices. What would you rather pay for? Food or prescriptions?

How have the past cooking demos gone and what do you expect from the upcoming demos?

The demos have been a great addition to the schedule here at CRI! We have had two so far with great success. We have had students try both greek yogurt and kale! Everyone seems really excited to try new things and I think everyone loves a free snack! Our next demo will be October 11th in the RAC lobby– “Rethink Your Drink.”

Compare healthy and not-so-healthy drink options such as frappacinos, smoothies, and lattes. Learn and taste a healthy alternative with our smoothie samples. 
Thursday, 5:30-7:30 pm in the RAC Lobby

What’s your favorite part about being involved with the cooking demos?

I think my favorite part of the demos is exposing new and nutritious foods to students. We are trying to demo things that students wouldn’t typically pick up at the grocery store in hopes we will expose them to something they really love!

Be sure to check out the Rethink your Drink Demo this week as well as the other cooking demos taking place throughout the remainder of the semester! Don’t miss out!

See you guys in the RAC Lobby!

Amanda