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(10/01/13 4:47pm)
With the recent fluctuations in the weather, it’s not surprising that many students have come down with colds. One could even say that the campus has already become a winter wonderland with all the white tissues around. Your cold doesn’t have to be something you just suffer through.
Here is a list of tips that can help you relieve you of your symptoms. There may not be a cure for the common cold, but there are a variety of ways to expedite your recovery and make the process more bearable altogether.
As soon as you have the slightest inkling that you feel a cold coming on, there are steps that need to be taken immediately. Common indicators of an imminent cold include sore throat and a stuffy nose. Once you start experiencing such symptoms, be sure to increase your water and juice intake, as this will help alleviate your symptoms.
Gargling with salt water may sound like an old wives’ tale, but it is effective. Try and add half a teaspoon of salt to warm water. “The salt draws out excess water in your throat’s tissues, reducing the inflammation and clears mucous and irritants from the back of your throat,” said Dr. Philip Hagen, the Medical Editor-in-Chief of “Mayo Clinic Book of Home Remedies.”
Taking a warm shower is especially important when suffering from a cold. The warm moisture aids in clearing your nasal passages. Another effective method of clearing your nasal passages is using a saline nasal spray.
Over-the-counter cough medicines are unnecessary. According to Dr. Harley Rotbart, professor and vice chairman of pediatrics and infectious diseases at the University of Colorado School of Medicine, honey is just as effective as over-the-counter medications. Simply add two tablespoons to a cup of tea or eat it straight off the spoon.
Maintaining a healthy diet can also help you on the road to recovery by boosting your hardworking immune system. Include protein in your diet by consuming foods such as beans, fish, lean meat, brown rice and fresh vegetables replete with antioxidants.
Warm liquids, such as chicken noodle soup, do help relieve cold symptoms. Not a fan of chicken noodle? Other delicious options include miso soup and hot and sour soup.
Suffering from the common cold is never a pleasant experience, but with the aforementioned tips, you should be feeling better in no time. Also, it is important to remember that colds are most contagious for the first few days, so be sure to steer clear of your friends. And if they do happen to also become sick, you’ll have plenty of useful tips to help them out!
(09/17/13 3:35pm)
Unfortunately, stress has become a standard component of the American lifestyle to the extent that it is nonchalantly regarded as the norm. Thus, its constant presence no longer raises any alarm or need for concern. This attitude needs to change quickly. Stress levels of college students are particularly worrisome. We’re concerned about potential unemployment, probable debt, our GPA — the list goes on. All of these are valid reasons to be stressed, but stress doesn’t do any good.
Stress can lead to depression, mental strain and physical ailment, according to HelpGuide.org. All these factors combined could ultimately result in an earlier death. So what you do about this? There are, in fact, a variety of solutions. The message here is: As inclined as you are to think otherwise, stress is avoidable.
Sufficient sleep is key. Not getting the recommended eight to 10 hours can seriously increase your stress levels. It is advisable to fall asleep before midnight and to maintain a regular schedule.
Exercise regularly. Physical activity has been scientifically proven to reduce stress levels, according to the Mayo Clinic. If you’re a nature enthusiast, run the loop. If you prefer the quiet indoors, make your way to the Physical Enhancement Center. Either way, exercise is important and should be incorporated into your daily schedule.
Eat healthy. Junk food is commonly sought for comfort. This is extremely counterproductive as such foods reduce your body’s energy level, rendering your body more susceptible to stress. Fruits and veggies are definitely the way to go.
Alcohol should not be your ‘go to.’ Another habit among some college students is distressing via alcohol consumption. However, accompanying your sobriety the next morning will be that very same stress, and chances are it will have elevated during your temporary intoxication. The morning after is never fun.
Remember to breathe. Performing breathing exercises will, in fact, help reduce your stress. Slowly inhale through your nose and hold that breath for a few seconds before exhaling through your mouth. Stress often results in short and shallow breaths.
Stress has a plethora of very unhealthy and potentially life-threatening consequences. Remember: Relax, or you might pay unfortunate consequences.
(09/03/13 7:11pm)
By Ruchi Shah
Columnist
Welcome back, new and old Lions! Whether this fall semester came too soon or not soon enough for you, chances are that this academic year already has you in a state of frenzy. With classes just beginning, you’re likely to be struggling to get into the swing of things.
In addition to managing your course load, you’re also worried about maintaining your physique. But there is no need to become self-conscious.
A new year means new beginnings and it’s perfectly understandable that you want to look good to feel good. However, you don’t have very much time on your hands. Being on campus makes you susceptible to what I like to call the “Fall 15,” rather than the “Freshman 15.” Everyone is equally vulnerable to this unhealthy weight gain.
As a student, you’re bright enough to be well aware of this and consequently, you’ve most likely adopted the salad diet. You’ve convinced yourself that forgoing your daily exercise in favor of making a salad into a meal will enable you to remain physically fit. Your misguided mind is misleading your body.
Eickhoff boasts quite an extensive salad bar, complete with options that range from a multitude of veggies to hummus. How healthy your salad truly is depends heavily on how you dress it up. Many students automatically opt for the fat-free dressing, assuming it’s naturally healthiest. Although it does contain fewer calories, a majority of these fat-free dressings are very high in sugar, about two teaspoons per serving. The recommended serving of sugar per day, according to the American Heart Association, is no more than six teaspoons for women and nine teaspoons for men. In addition, fat-free dressing prevents you from absorbing the carotenoid antioxidants in the tomatoes and greens in your salad. These antioxidants help reduce the risk of heart disease. Who knew that fat-free dressing was actually a counterproductive ingredient in your salad? In fact, a study has shown that those individuals eating salads with full-fat dressing absorbed twice the amount of carotenoid antioxidants compared to individuals eating salads with fat-free dressing. Instead, it’s best to top your salad off with vinegar for a healthy, flavorful zest.
Another popular habit among students is to load their salads with croutons and cheese as a means of making their meal more filling. They convince themselves these additions don’t matter. After all, they’re still eating a “healthy” salad, right? Wrong. Excessive amounts of croutons and cheese are filling your stomach with unhealthy, unnecessary calories.
An alternative to these fatty fillers, also found in Eick’s salad bar, is hard-boiled eggs. Hard-boiled eggs are high in protein and contain healthy, monounsaturated and polyunsaturated fats.
Your lettuce also makes a difference. All too often, students select iceberg lettuce, presuming that what lines their bowl and serves as the bed for all the other veggies doesn’t matter. But it does matter. The rule of thumb for lettuce is: the darker, the healthier. Therefore, opt for the spinach instead. It contains lutein, which is suggested to protect against cancer and blindness.
Last but not least, make sure your salad has a myriad of colors and the future of your health is sure to remain bright!
(04/30/13 7:03pm)
That time of year is upon us again. Flowers are blooming, birds are chirping … and your nose is running, and your eyes are so itchy you’re fairly certain that you’re going to be scratching your cornea sooner than later. Say “aloha” to allergy season. Springtime allergies are triggered by pollen, miniscule grains released into the air by weeds, grasses and trees as a means of fertilization. When pollen enters the nose of an individual who is allergic, the immune system is sent into overdrive. Hence, the excessive amounts of sniffling and sneezing as the immune system releases antibodies to attack the pollen. These antibodies release chemicals called histamines into the blood that lead to the trademark symptoms mentioned above. However, you do not have to sit back in vain. There are multiple ways to relieve these exhausting symptoms.
1. Wash your hair before bed.
This prevents pollen from becoming your unwelcome companion for the night. Oftentimes, pollen that has collected in your hair throughout the day rubs off on your pillow, leading to a night as equally torturous as the day you experienced.
2. Use the recirculate option in your car.
Be sure to keep all your windows, including your sunroof, closed in your car; and opt to recirculate the air in your car, pollen may infiltrate your vehicle via the vents. Of course, the air conditioner and temperature control are at your disposal for your comfort, so there is no need to crank down those windows.
3. Treat your house like your car.
The same rules about windows that apply to your home apply to your car as well. Be sure to close all windows in order to prevent pollen from entering. It is a most unwelcome visitor, so take all necessary precautions to ensure that it stays out.
4. Know your over-the-counter allergy medications.
There are a variety of medications available over-the-counter to treat the symptoms of springtime allergies, including topical nasal sprays, inhaled corticosteroids, oral antihistamines, and decongestants. For mild allergies, oral antihistamines, nasal sprays and inhalants tend to be fairly effective.
5. Immunotherapy for allergies.
Those individuals who suffer from more serious side-effects of allergies, should seek immunotherapy, commonly known as an allergy shot. This method works by exposing the immune system to slight amounts of the allergen. Greater doses are delivered over time, ultimately conditioning the body’s immune system not to aggressively respond to it.
6. Plan your day in conjunction with the pollen count.
A pollen count is offered daily by the American Academy of Allergy, Asthma & Immunology’s National Allergy Bureau. You can easily sign up for it by going to aaaai.org/global/nab-pollen-counts.aspx. In general, the pollen count tends to be the highest between 10 a.m. and 4 p.m.
These methods are effective measures for combating the dreadful symptoms of allergies during this beautiful time of year. Remember, “aloha” means both “hello” and “goodbye.” So with that in mind, say “aloha” to allergies!
(04/16/13 4:00pm)
Everyone’s favorite season of the year has finally graced the College’s campus with its presence once again. As evidenced by the beautiful weather we had last week, the spring sun has come out to play, spreading its warm rays and shining down upon us.
Students have naturally been quite receptive to this positive change in the weather, emerging from the depths of the Library to study in Alumni Grove and leaving the Bio Commons in favor of the fountain in the Science Complex. This interaction is most certainly a two-way street. As spring flirts with us, inviting us outdoors into nature’s abode, we flirt back, showing lots of skin from our heads down to our toes.
However, like everything that seems too good to be true, this interaction should be taken with a grain of salt. As I’ve seen quite a bit of painful red mixed in with the green grass this past week, it seems that many of you are recklessly throwing yourself into this relationship without taking heed. This red is sunburn, the inflammation and peeling of the skin caused by the ultraviolet rays of the sun. Sitting inside all winter and then going to sit outside on a nice spring day leaves one especially vulnerable to sunburn. With that said, here are some not so well known facts about the sunburn that emphasized its severity and encourage you to cover up!
1. Sunburn can cause melanoma, which is the worst form of skin cancer. Not only can it be fatal, but it is also the fastest spreading form of cancer. Melanoma can be identified by dark freckles on the skin, clearly visible to the naked eye. Fair skinned individuals are particularly susceptible to melanoma.
2. Sunburn can also lead to actinic keratosis, which causes growths on a person’s hands, face and forehead. Although these growths tend to be non-cancerous, a doctor should immediately be consulted on their appearance.
3. Repeated sunburns can cause cataracts, which lead to an impairment in vision. It also leads to other eye diseases, such as macular degeneration.
4. Sunburns accelerate premature aging of the skin, leading to the early appearance of wrinkles and age spots.
5. Sunburn can trigger precancerous growths.
6. Sunburn comprises the immune system. There is a negative correlation between sunburn and the effectiveness of white blood cells. People with darker skin are more susceptible.
As shown by the consequences listed above, sunburn is serious business. This is why I encourage you not to be so quick in committing yourself to a serious relationship with the spring sun. Instead, have a fling with spring!
(04/02/13 4:00pm)
In conjunction with “Mystique of the East: Down the Panda Hole,” the College’s largest student-run cultural show that took place this past Saturday, here is a compilation of Asian medicinal remedies that have been scientifically proven to be effective.
Sometimes, such tonics are scoffed at by modern medicine, but such an attitude happens to be completely unjustified. Prior to the advancements of science and technology, these herbal remedies were used to cure a slew of aches, pains and ailments. In fact, these natural forms of healing are actually being encouraged today as an alternative to expensive prescription drugs.
1. Ginger
Ginger, although predominantly known for adding flavor to many dishes, boasts significant healthful properties. This root is capable of aiding digestion, easing morning and motion sickness, and relieving irritable bowel syndromes.
2. Garlic
As it turns out, the only downside to garlic is bad breath after consumption. Otherwise, it possesses quite the variety of benefits. Garlic can lower cholesterol, reduce cancer risk, and treat high blood pressure. It has also been used to stimulate hair growth and as a topical for warts.
3. Ginseng
Ginseng has recently garnered much attention for its capacities as it is now added to a variety of beverages. Specifically, it functions as a cure for erectile dysfunction, an energy stimulant and stress reliever. In addition, ginseng can help strengthen the immune system, so it would be particularly helpful with the current weather fluctuations.
4. Ginkgo biloba
Ginkgo biloba, a Chinese herbal remedy dating back over 5,000 years, has become a central Western supplement. Firstly, it is replete with antioxidants, which function in the removal of damaging agents from living organisms. Gingko biloba stimulates circulation to the brain, ultimately lessening the risk of Alzheimer’s disease, Glaucoma and other such age-related illnesses. In addition, it aids in relieving depression and vertigo, asthma, tinnitus and diabetes.
5. Mushrooms
The theme of this year’s Mystique show was “Alice in Wonderland.” Just as the caterpillar advised Alice to take a bite of the mushroom, I will advise you to do the same. Shiitake mushrooms have been found to relieve cold symptoms, Hepatitis B symptoms and certain cancers. These mushrooms also relieve the negative effects related to chemotherapy. Another type of mushroom, the Maitake, strengthens the immune system.
It is most unfortunate that with current advancements in technology and science, we tend to forget our roots, quite literally. The aforementioned herbal remedies are effective treatments to a plethora of common ailments and a great alternative to expensive drugs that are routinely prescribed by physicians. Keep in mind that the East holds much mystique.
(03/19/13 4:00pm)
Now that the spring season is upon us, the clocks are not the only things that should be moving forward; our minds should be, too. And where exactly should this foresight be geared toward? My answer would be toward a healthier lifestyle, of course. However, if you are in need of a little extra incentive, your focus can also be more short-term: the summer, the season of beaches. Even if you’re not particularly health-conscious, you are probably self-conscious. You’ll want to shed that layer of stomach fat in favor of that toned six pack and look great in your bathing suit. It’s never too soon to start. Here are a few common myths to be aware of when working to get those killer abs.
The most important thing to remember is that you simply can’t will your tummy fat away, no matter how hard you try. You will be working toward a long-term goal; those abs most certainly will not appear overnight. You will have to develop a consistent exercise schedule and stick to it. With the proper perseverance, though, you will succeed.
The optimal way to obtain those abdominal muscles is neither through crunches nor cardio. While crunches do strengthen those muscles, they only burn a few calories per minute. Thus, crunches won’t be especially helpful in ridding your stomach of its layer of fat. Cardio is not the only path toward chiseled abs. While such training will aid you in burning a sufficient number of calories and speed up your metabolic rate, enabling you to experience a faster rate of fat loss, there are alternatives. You will get the same results through intense weight training and a good diet plan.
In addition, by good diet plan I do not mean actually dieting, in terms of lowering your carbohydrate intake. Don’t believe me? A recent study divided participants into two groups: diet only and diet and exercise. Upon completion of the study, the diet group lost considerably less abdominal fat than the diet and exercise group. This occurrence has been tested and proven time and time again. While managing your diet is not the only solution, it definitely is a contributing factor. Be sure to include healthier eating habits in your plan for fulfilling your abdominal aspirations.
A common belief that is not actually a myth is that males have an easier time developing abs than females — they do. This is due to the fact that men have a lower necessity for body fat levels than women. Yes ladies, you may have to work a bit harder, but be up to the challenge and the end results will be compatible.
The final myth is that once you have developed your sexy six pack, your work is done. Nothing could be further from the truth; the battle isn’t over just yet. Once they’re there, they’re not permanent facets of your body like tattoos. You must maintain your diet and exercise and only then will those abs be as faithful as a dog. With all that having been said, spring forward and start working on your abdominal muscles today!
(02/26/13 5:00pm)
As a college student, finally getting into the thicket of the spring semester, you find yourself slowly sinking back into your stressful routine. Deadlines are approaching quickly, and there simply aren’t enough hours in the day — you need the hours of the night as well. Your immediate response is to compromise your sleep in order to complete the multitude of tasks that tower before you.
However, do not be so quick to assume that the benefits will outweigh thecostsof these late nights. In fact, sleepless nights will ultimately be highly detrimental to your overall academic performance. Not only does your body need sleep, your brain does too. This statement might not be enough to convince you of sleep’s necessity. Or, you may just think that you are immune to the effects of sleep deprivation and feel that you’re fully functional on a mere four hours of sleep. Rather than listing the side-effects of lack of sleep, here are a few signs that are clear indicators that you do in fact need to sleep more.
• You’re not hungry for lunch or dinner. Sleep deficiency can result in a lack of appetite at the appropriate designated meal times. Irregular sleep patterns interfere with your internal clock, causing you to either be too hungry or not hungry at all. This explains why staying up late can either make you gain or lose a noticeable amount of weight.
• You can’t remember where you put your phone or your keys. A lack of sleep takes a major toll on your short-term memory. Your brain utilizes sleep as a means of refreshing and regenerating itself. Forgetful tendencies are the direct result of sleep deprivation, along with a diminished sense of alertness.
• You can’t carry a conversation. If you find yourself reminiscing about your once quick wit or searching for your lost sense of humor, know that their absence is due to a lack of adequate shut eye. Your brain won’t be operating anywhere near its prime if you haven’t allotted it enough down time.
• You feel sick, despite your stellar immune system. Sleep deficiency compromises your immune system. This is because your immune system repairs and strengthens itself while you snooze.
• You’re exceptionally emotional. While a well-rested, healthy individual isn’t apathetic, those who tend to forego the recommended amount of sleep find themselves to be overly emotional. In fact, a study done in 2007 found that sleep deprived brains are 60 percent more reactive to negative and disturbing images.
Find yourself exhibiting one or all of these signs? Get more sleep. Staying up undoubtedly does more harm than good. Chances are that your tired brain won’t be able to retain all the information you stayed up cramming, and in addition, won’t be able to recall and apply the information you already knew. In order to rest your brain, be sure to rest your eyes for a minimum of six to eight hours a night.
(02/12/13 5:00pm)
Now that the storm has passed and left all of us in the tri-state area with a hefty amount of snow, chances are that you want nothing more than to curl up under your covers with a good movie and a steaming mug of hot cocoa. Having doubts about that hot cocoa? Don’t you dare. As it turns out, hot cocoa offers a plethora of health benefits. In fact, it’s downright surprising that something so delicious can actually be so good for your body.
• Hot cocoa has an exceptionally high concentration of antioxidants — twice as much as red wine, 2-3 times as much as green tea and 4-5 times as much as black tea. The fact that hot chocolate is in fact “hot” is an added bonus — more antioxidants are released by the heat. Antioxidants are substances that help prevent a variety of ailments including cancer, heart disease and general side effects of aging by fighting free radicals in the body. Although a standard bar of chocolate also contains antioxidants, the benefits are outweighed by the amount of saturated fat present. Hot cocoa, on the other hand, contains significantly less saturated fat.
• The flavonoids in hot cocoa aid the body in processing nitric acid, thus improving blood flow, lowering blood pressure, and ultimately improving overall health. In addition, flavonoids help prevent the accumulation of platelets in the blood, preventing the formation of clots. Flavonoids are what make hot cocoa brain food. By improving overall blood flow, flavonoids also increase the flow of oxygen to the brain, helping you think better. Since dementia is the result of decreased blood flow to the brain, hot cocoa might be used to treat it in the future.
• Hot cocoa is not loaded with caffeine. A cup of hot cocoa with the same amount of chocolate as a bar only has a mere 11 milligrams, compared to the 137 milligrams in an eight-ounce coffee cup. What’s so harmful about caffeine? Turns out, more than you think. It would most certainly be in your best interest to lower your caffeine intake. Hot cocoa is a great alternative to your typical carbonated beverage or coffee. Caffeine is actually categorized as a drug, because it stimulates the central nervous system, temporarily giving you an energy boost and elevating your mood. However, it also causes dizziness, anxiety, headaches and jitters. Caffeine can also cause the body to lose calcium, slowly leading to bone loss. Hot cocoa has the minimal amount of caffeine, so it’s undoubtedly preferable to coffee and other caffeinated beverages.
With the numerous benefits of hot cocoa, you shouldn’t hesitate in making it your beverage of choice. Of course, remember that moderation is key. Stick to a cup a day and you’ll be on the right track. In addition, it should be noted that hot chocolate is not the same as hot cocoa. These terms seem to be used interchangeably, but an important difference exists between the two. Hot cocoa is made by dissolving cocoa powder in hot water or milk, but hot chocolate involves melting a bar of chocolate. Chocolate contains cocoa butter, which is full of saturated fat. Cocoa powder has no butter, so it’s much healthier but offers the same great taste. When in doubt, hot cocoa will always help you out!
(01/30/13 5:55pm)
We have just returned to campus after a blissful, stress-free month of home comforts, so it’s understandable if you’ve gained a few pounds. I know that I shamelessly took advantage of my fully stocked refrigerator and meals prepared by mom. I allowed myself to have that third helping at dinner and that extra slice of pie afterwards. I am also certain that I was not the only one.
Don’t fear. Here are several helpful tips to help you lose that unnecessary tummy fat and ultimately make your body that wonderland that John Mayer croons about for the remainder of the winter season.
Set a goal
Nothing is more important than establishing a concrete goal to work toward. Set your eye on the prize and gather up your determination. Decide on a set number of pounds you wish to lose, a realistic number, of course. Oftentimes, people tend to set high goals that logistically just aren’t attainable for the timeframe in which they expect to see results. This then leads to frustration and eventually a loss of motivation. With a realistic goal and a mindset of perseverance, you will succeed.
Never be without your water
Always having water at hand will not only keep you healthy and hydrated, but will also significantly reduce the likelihood of consuming sodas or juices that are filled with unnecessary amounts of sugar. In addition, if you’re thirsty before starting a meal, you’ll overeat. Be sure to drink a glass of water before starting every meal.
Salads are your friends, fast food is your nemesis
If you frequently consume fast foods it is an absolute must that you change your eating habits. These types of food contain large amounts of fat that go straight to the stomach. Instead, opt for a salad, a healthier, yet just as tasty, option. Be creative in the (healthy) items you add to it and it’ll become a favorite meal in no time.
Ab workouts are just part of the solution
In order to lose stomach fat, it’s necessary to engage in a variety of exercises that increase overall health and fitness. Don’t just focus on doing sit-ups and crunches. Be sure to also run, weightlift and the like.
The fantastic five
Instead of eating three large meals a day, switch to eating five smaller meals — breakfast, a mid-morning snack, a light lunch, a mid-afternoon snack and a balanced dinner. Switching up your eating habits will certainly make all the difference. In conjunction with exercise, the two will certainly have you shedding pounds in no time.
Take your time
In order to prevent overeating, eat slowly to allow your stomach to realize when it’s full. Be sure to take breaks between courses for the same reason. Give yourself 20 minutes after the meal to feel full. If you’re not satiated after that, then proceed to have a healthy dessert treat.
By following these helpful guidelines, starting a routine, and sticking to your new habits, you’ll be sure to see results in no time.
(11/29/12 9:18pm)
Although Thanksgiving is technically over, it has left quite a bit behind — those few extra pounds. Losing weight and getting back into shape after Thanksgiving can be grueling.
However, after returning to one’s normal day to day routine, the desire to regain the pre-Thanksgiving bod is immediate, and it is understood that the necessary measures, however painful, must be taken. In accordance with that, here are a few tips that will help you on your quest.
Make a plan
One needs to make a schedule in order to stick to that schedule. Plan everything about your diet. This includes snacks, because one of the biggest mistakes individuals make is spontaneous snacking, the stain on the white sheet of your diet plan.
Your three main meals should, of course, be both filling and nutritious and the small snacks in between them should mirror these qualities. In addition, be sure to eat every three to four hours. If there is no food intake for an extended period of time, the body’s metabolism slows, hanging onto whatever fat is present.
Hydrate, hydrate, hydrate
Dehydration is often mistaken for hunger. Make sure you drink water regularly, especially before every meal and snack.
Prioritize breakfast
It is no exaggeration that breakfast is the most important meal of the day. A right start is very important, because it is the tone-setter. Breakfast should be consumed no later than one hour after you wake up, or else your body will go into starvation mode.
Motivation is key
If there is a will, there most certainly is a way. If you find your workout routine to be bland, don’t be afraid to spice it up. Try listening to upbeat music that will get you into a positive mood. If simply running or lifting weights doesn’t excite you, try an activity such as Zumba or kickboxing. Being in a group setting with individuals that share your goals will motivate you to persevere. Don’t be discouraged if you don’t see immediate results. It normally takes four to eight weeks, so keep at it. It will be worth the wait (and weight)!
Differentiate between your simple cravings and actual hunger pangs
Research has shown that the average craving only lasts about 10 minutes. The next time you are overcome with the urge to indulge, give yourself a 10-minute timeout. Take your mind off your supposed “hunger” and occupy your mind with another activity. Chances are that you won’t be so “hungry” after those 10 minutes.
Stop drinking soda
One of the greatest culprits of unnecessary weight gain is that carbonated beverage that seems to complement every meal perfectly. Opt for a fruit juice or iced tea instead. Your body will be much happier, and thus, you will be too.
(11/09/12 5:16am)
Congratulations, Halloween enthusiasts. Since Gov. Christie signed an order last week, you still had the opportunity to don your favorite costumes this past Monday. And now you have the opportunity to fill your bellies up with your favorite Halloween treats as well.
However, this is no reason to slip up on your health habits. Some Halloween candies are healthier choices than others, and one should certainly take this into account and enjoy appropriately. Here are the best and worst candies in each respective category with their calorie count and grams of fat. So follow these simple guidelines and save yourself post-Halloween regret.
Firstly, never stock your house with your favorite candy. Resisting the temptation to consume what makes your taste buds sing when it’s sitting merely a few feet away is most certainly a superhuman feat. Avoid the situation all together and buy candy that won’t leave you wanting to forgo your three daily meals in its favor.
Miniature candy bar:
Best: 3 Musketeers
Worst: Butterfingers
The latter contains 45 calories and 2 grams of fat, while the former has less than half the calories and grams of fat.
Fruity candy:
Best: Lemonheads
Worst: Starburst Fruit Chews
Lemonheads have 50 calories and 0 grams of fat, while Starbursts have 204 calories and 4 grams of fat. Although your taste buds might crave the many flavors offered in a single pack of Starbursts, your teeth will regret it, so exercise your best judgment.
Full-size candy bar:
Best: York Peppermint Patty
Worst: Snickers
Packed with peanuts and caramel, Snickers have 280 calories and 14 grams of fat, while Yorks have half as many calories and only 2.5 grams of fat.
Best overall candy:
Tootsie Caramel Apple Pop has 60 calories and half a gram of fat. In addition, it’s long lasting, so chances are slim that you’ll be going back for a second or third as is the temptation with many other candies.
Best classic candies:
Each Dum Dum lollipop has 20 calories and 0 grams of fat. Three Hershey Kisses only have a total of 67 calories and 4 grams of fat. A handful of candy corn (approximately 10 pieces) has 64 calories and 0 grams of fat. One Tootsie roll has 26 calories and half a gram of fat.
(10/09/12 9:27pm)
You have likely heard the phrase “an apple a day keeps the doctor away,” or at bay at least. But how much truth is actually associated with this idiom?
More truth than most would think. A good old apple has much more to offer than its peers (…or should I say pears?). Over time, it has proved to be the reigning king of fruits in terms of the plethora of nutritional benefits it brings to the table. The apple is often overlooked in its simplicity — drinks such as Snapple often boast fancy fruits on their label that one has never heard of to draw your attention. There’s nothing that mangosteen or noni can supplement your body with that a readily available apple can’t.
Apples kill two birds with one stone when it comes to cholesterol. They contain phenol, which reduces LDL cholesterol (bad cholesterol) and increases HDL (good cholesterol). In fact, eating an apple a day has been shown to reduce LDL cholesterol levels by 8-11 percent. Eat two and this number becomes 16 percent.
Apples are brain food. They contain quercetin along with phytonutrients. These substances protect the brain from free radicals that have been correlated to the development of neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
Apples can combat cancer. Consuming one of these a day reduces the risk of breast cancer by 17 percent; take three and you’re up to 39 percent. The skin of apples alone can reduce the risk of colon cancer by 43 percent and the risk of liver cancer by 57 percent. In addition, those who consume apples on a daily basis have a 50 percent less chance of developing lung cancer. Research done by Cornell University toxicologist Rui Hai Liu showed that apples prevented the growth of tumors.
Apples are good for the heart — the more you eat, the longer you live. Because they contain flavonoid, apples can prevent not only coronary heart disease but cardiovascular disease as well. Heart disease is the leading cause of death in both men and women, so make apples a daily must. And forgive Eve — she was only engaging in natural selection.
Apples also promote oral health. Specifically, the juice in apples kills up to 80 percent of the bacteria that causes tooth decay. If you’re not a big fan of dentists, apples are the fruit for you.
Just remember, an apple a day keeps the doctor away … but if the doctor (or dentist) is cute, screw the fruit.
(09/25/12 10:25pm)
By this point in the semester, you’ve probably heard the phrase that embodies every student’s day-to-day routine: sleep, study, socialize — pick two. Many of us tend to forgo sleep in favor of the others without realizing how detrimental this choice can truly be.
Sure, sleep seems the natural option to disregard. What exactly do we accomplish while doing this anyway? Quite a bit actually. In fact, sleep enhances both your studying habits and socializing skills.
Sleep has been found to improve memory. Your mind is by no means inactive while you slumber. Research has found that part of the purpose of sleep is to process data from short-term memory to long-term memory, a process known as consolidation.
In addition, declarative memories, which are long- term memories that can be consciously recalled, such as facts and events, become more cohesive and more thoroughly engrained in our minds while we sleep. This is precisely why professors urge you to get a good night’s sleep before the day of the exam. You’ll be prepared to perform optimally if you’re well rested.
Furthermore, our memories are reconstructed and reorganized and their emotional components strengthened while we slumber, resulting in greater creativity. Statistics prove that college students who fail to get enough sleep have lower grades than their peers who do get sufficient amounts of sleep.
Sleep deficiency causes a lack of attention and an inability to focus, which in turn lead to inefficient study habits and a loss of productivity. Fall behind on sleep and you’ll fall behind in your academics in no time.
The relationship between sleep and stress has been found to be inversely related — more sleep means less stress. A less stressed student is a more successful student.
A few of sleep’s benefits for studying apply to socializing as well. Less stress is a significant mood enhancer. The better your mood, the more pleasant your presence. In addition, a deficit of sleep can lead to depression, because sleep diminishes our anxiety and gives us greater emotional stability.
A healthy sleep schedule also leads to an overall healthier lifestyle which results in a healthier body. The body essentially undergoes house cleaning while you sleep — your cells produce more protein which repair damage caused by stress, sun exposure and so on. Your radiant, well-rested self will be sure to turn a few heads on campus.
Low self-esteem has been found to be a byproduct of constant fatigue. Confidence is the key to a multitude of endeavors that you will be unable to undertake if you aren’t mentally and physically up to par. You’ll be missing out on important, enjoyable opportunities if you’re suffering from a lack of sleep.
Sleep, study, socialize — pick three.
(09/13/12 12:18am)
We’re three weeks into the fall semester and things have really started to pick up.
The first full week of classes has arrived, and you’re suddenly hit with the realization that you’re going to have to start heading to the library for reasons other than meal equiv.
There aren’t enough hours in your day to finish your readings, write your papers and study for your exams. Oh, and there’s the eating and sleeping you have to fit into your schedule as well.
The not-so-secret solution to success here is time management. What many students fail to take into account is that good time management does not mean sitting at your desk continuously for lengthy periods of time. You have to take breaks, not only to eat and sleep, but also to keep yourself healthy. Studies have shown that individuals study most effectively in small chunks of time lasting no more than an hour.
Now, I’m not saying you aren’t entitled to your Facebook break, but it would be in your best interest to also alternate your study sessions with an activity that has mental, physical and social benefits. Aerobic exercise is multitasking at its finest as it encompasses all three of these. It includes a wide variety of activities — one will certainly tickle your fancy. Examples include running, kickboxing, swimming, cycling and even just walking.
Aerobics increase resistance to fatigue and results in greater levels of energy. This additional energy gives one a greater ability to focus on the task at hand, ultimately leading to greater efficiency and diligence. It also leads to a happier disposition, for studies have shown that this type of physical activity decreases the chances of depression.
Feeling guilty about binging on T-Dubs last night? Aerobics are an excellent mechanism to relieve that. Aerobic exercise is vigorous exercise and it leads to weight loss if done on a regular basis. Furthermore, this activity has a variety of general health benefits, ranging from strengthening your immune system to conditioning your lungs. Aerobic exercise strengthens the heart, the most important muscle in the body. A healthier heart leads to a longer life, so start exercising.
Aerobic exercise is also a great way to meet new people and keep in touch with old friends. Attending one of the many classes held in the T/W Fitness Center, going to the gym or joining the running club are all ways you and a friend can see each other on a regular basis. You can opt to bring along a buddy or forge a new friendship. Either way, aerobics will soon become an activity the both of you will bond over — who says sweat isn’t as thick as blood?
Overall, exercise is a terrific stress reliever, so be sure to fit fitness into your schedule.
(08/28/12 4:28pm)
Autumn is the season of falling leaves and falling into routine — you want to start it off right. You’ve just arrived on campus, and in addition to the academic anxieties on your mind, you may be concerned with your physical fitness. You most likely fall into one of two categories: you’ve spent days indoors, studying for your summer class with a big bowl of ice cream by your side, or you have done the season justice and are concerned with maintaining that beach bod. Either way, here are five ways to lead a healthier lifestyle.
Be active!
Inactivity is the greatest proponent of weight gain and sheer unhealthiness. Whether you fancy the great outdoors or prefer the great indoors, the College really does have options for everyone.
1. For the nature enthusiasts
The College has a built in running track — a 1.9 mile loop around campus. Since our school is nestled between two lakes and a small stretch of forestry, you have the most scenic route for your morning or evening run. If you’re not a seasoned runner, the entire loop may seem a bit intimidating, but be ambitious. Start out small, maybe half of a mile a day, and make running an everyday ritual. You’ll work up to those 1.9 miles in no time.
2. T/W Fitness = Totally worthwhile fitness
If you’re more inclined to engage in fun, theme workouts, then the T/W Fitness Center is for you. Located between Travers and Wolfe Halls, it offers an assortment of activities that will make you smile while you sweat — a shocking combination, I know. From yoga to booty beat workouts, each is led by a certified instructor and you can find the perfect class for you. The fall schedule is up, so check it out.
3. Don’t pack on the pounds. Head to Packer
Packer Hall houses both the PEC (Physical Enhancement Center) and an aquatic center. The PEC offers free weights, resistance training equipment and cardiovascular equipment. For the sake of convenience, 30-minute reservations need to be made for cardio equipment. Packer also has free personal trainers at your disposal. You can simply sign up at the front desk and receive up to three one-hour sessions. The aquatic center has a great pool, so assign yourself a number of laps to do each day and you’ve got a great cardio workout. The calendar of when there’s open swim is posted on the College’s website.
Get down and dirty with your diet
Along with exercise, you also need to be mindful of what you’re eating. Making these simple changes to your diet can make all the difference.
4. Go topless
Sure, you like to put additional toppings on your meals at Eickhoff to add extra zest, but have you considered the consequences of those extra calories? Forgo the sour cream on your burrito, nix the Parmesan atop your pasta and let your salad be au naturel (no dressing). Furthermore, mayonnaise is not a sandwich must. Ketchup and mustard can be tasty substitute condiments.
5. F comes before G only in the alphabet — Choose grilled over fried
Always go for the grilled items instead of the fried. Frying causes foods to absorb fat, as opposed to grilling which results in a reduced fat content. If you’re craving chicken, opt for the grilled chicken breast at Eick’s C-Street Grill instead of the chicken tenders at the Lion’s Den and T-Dubs. On that note, try your best to limit your visits to T-Dubs. Late night dining contributes significantly to weight gain and T-Dubs’s infamous odor alone should be indicative of the health concerns it presents.