Happy Little 500

*DISCLAIMER: I wrote this post partially for entertainment but more so for the purpose of endorsing a healthier state of mind when health is often the farthest thing from your consciousness (or lack thereof). This does not mean I encourage, promote, or participate in the following activities. This may or may not be satirical; that said, you are free to interpret it the way you like. NAMASTE

Unless you are looking to achieve super-senior status, this week marks the last hoo-rah for IU 2010 graduates. Campus is a-buzz once again with Little 500 fever (For those of you who don’t know, it is the equivalent of Mifflin at Madison WI, 4^th of July on Big Island, or any other major event in which excessive binge drinking ensues.) After three years of experiencing this event first hand I thought I would offer my most sound advice on how to avoid reeking insurmountable havoc on your gut, derriere, thunder thighs, fat arms, et al.

Chase wisely- you are already ingesting a significant amount of sugar through the liquor so why make matters worse with empty calories? When possible, use chasers that have zero sugar such as soda water, crystal light, or sugar-free soda and juice. You’re less intensely hungover self will thank you in the morning.

Keep finances in check- no I don’t mean opening a tab (which I strongly discourage based on the level of ease it is to order 22 shots of patron, on YOU!) I’m talking about your calorie bank. Splurge as you like but know that means you need to save in another way. Drunk college kid translation: if you want a cheeseburger, don’t play beer pong. If you want to play beer pong, have a hamburger without a bun and scrounge for some veggies or fruit. Have small healthy snacks on hand so you a) don’t get too drunk, or b) don’t get too hungry you don’t have anything but cheeseburgers to eat, which you eat two of because now your really drunk and just don’t care and want to eat everything in sight.

2-4-6-8 HYDRATE- get over your lame frat-guy pride and order a glass of water. You’re dehydrated enough as it is drinking all day, do yourself a favor (and probably everyone else around you) and drink water, especially towards the end of the night. Chances are you’re probably sufficiently drunk as it is. If you can remember to drink it often throughout the day you will also feel less hungry (alcohol induces a false sense of hunger) and be less tempted by all the on-hand crap food.

Slow and steady wins the race- don’t be that guy/girl that starts pounding shots and ends up hugging the porcelain God by noon…..on a TUESDAY! Drink at your own pace because being the drunkest person at the party is social suicide. Not to mention at our age, succumbing to peer pressure is about as lame as Ed Hardy paraphernalia.

Healthy Dinner Ideas

One of the hardest parts of maintaining a healthy lifestyle is eating nutritious meals. As I've said before, what you do at the dinner table has a lot more to do with your six-pack than what you do in the gym. The American diet makes this task astronomically difficult. We eat too many calories, too much fat and way too much sugar. According to the Centers for Disease Control and Prevention, 66% of Americans are considered overweight.

I've got the healthy breakfast down by now, that's easy enough; egg whites with chopped spinach and whole wheat toast with almond butter- usually gets the job done. I can typically get through the day with some healthy snacks like a piece of fruit, nuts and a nutritious lunch. It's dinner where the you-know-what hits the fan. I get home from class and have zero self control, I'm too lazy to cook or move and usually end up head first in [my roommates] bag of chips.

So in the event you share a similar epidemic, or hate to cook, or think you can't cook anything healthy that actually tastes good too, I have the perfect recipe for you. This is our family's go-to meal because it is basically nutritionally perfect, it fills you up, it tastes good, and you can eat pretty much as much as you want- naturally my favorite part!

You will need: (this feeds about 3 people....or one with left overs!!)
1-2 either red or green peppers
1-2 zucchinis
1-2 yellow squash
Olive oil
Chicken, shrimp or tofu, etc. (optional)
Spices to taste (cumin, crushed red pepper, paprika- just a few I typically use)
(Obviously you can get inventive with this and add mushrooms, broccoli, carrots, etc. but this is just a basic recipe if you are as clueless about cooking as I am)

Chop up peppers and toss in a sauce pan on medium heat and drizzle with olive oil. While they begin to cook (stir occasionally so they don't burn), chop up the rest of the veggies and put them in a separate pan drizzled with olive oil. Here is where you can cook your protein if you decided to do so or throw some brown rice on the stove (or quinoa if your feeling really adventurous. To make it taste better boil chicken stock instead of water and add a vegetable bouillon cube). Once contents are thoroughly cooked combine the veggies (and protein) and add spices. And that my friends, is one healthy (and easy) dinner!!

*This post is dedicated to my girl Makenzie who shares a love of eating (mostly healthy) and fitness but most importantly good laughs, great memories and the best friendship I could ask for....All together now.... awwwwwwww :) luv u girl!

A little Mama Motivation

For those of you who know my mother, you know she’s built like a brick house. But those pipes weren’t God given. She works hard and there’s no one like Mom to light a fire under my increasingly voluptuous bum! Mama graciously signed me up for the 2010 Twin Cities (half) marathon. While I participated last year I fear my training and motivation has declined as steadily as my training and motivation to enter the workforce in 3 months. To my fellow bus riding, gym absent, late night munchie eating, beer pounding peers out there, I encourage you to set a goal for yourself that you cannot back out on. (Hey, if I’m going down I’m bringing you with me!) If the pure and simple joy of feeling great, being healthy and having bountiful amounts of energy doesn’t get you going, the fact that SPRING BREAK IS 5 WEEKS AWAY WILL! Hello people, bikini season, think about it!

Call me cliché but it’s true; eat less (junk food, that is) and move more. Don’t drastically cut calories or skip meals because you will end up throwing your metabolism off balance. Eating every 2-3 hours maintains your glucose levels from spiking and dipping which cause hunger bangs that lead to over consumption.

Fill up on water. A lot of times hunger is confused with dehydration and we end up consuming unnecessary calories. Water is not only essential for maintaining basic bodily functions but it can fill you up so you don’t feel like your eating less than usual.

Finally, do some form of physical activity, 30-60 mins, 4-5 days a week is recommended for weight loss/maintenance. I go through spurts where I would rather rip my toenails out one by one than go to the gym. SOOOO, find something that gets you going that doesn’t involve 45 mins of agonizing pounding on a treadmill (see previous posts for ideas ;) )

If you relish in self-induced torture like I do, here are some links for upcoming half marathons:

Twin Cities: June 6 http://www.teamortho.us/ (Pleasssssse join me, I’d love ya foreverrrrr!!!)

Indiana: http://www.indyrunners.org/race-calendar.cfm

The Skinny on Cleanses

A lot of people have asked me about these colon cleanse or detox diets so I thought I would put in my two cents. While these products may help with bloating or a temporary loss of weight, it is just that- temporary. In fact, these cleanses drain everything out of your body including key nutrients that your body needs to function properly. And worse yet, the weight loss you experience is water weight which dehydrates your body making matters worse. Your body has its own detoxifying system and is built to cleanse itself. If you feel bloated try drinking more water or add fiber to your diet. Both help in digestion, which may be the cause of your problem. The best thing you can do is prevent this all together by maintaining a healthy, clean diet full of fruits, veggies, protein and moderate amounts of healthy fats and carbs. Eating breakfast is key (your mom was right, again!) and limiting your carb intake later in the day will help you from feeling too full. Eat small meals throughout the day that way your blood sugar won’t spike and dip resulting in a loss of energy, false sense of huger, and further digestive problems. So my take on cleanses? A temporary solution for an ongoing problem that will set you back more than it will help you.

New Year, New You!!!

One of the most common New Years resolutions is to lose weight/get in shape/get healthy, etc. but come February, most have lost sight of their goal. People come up with every excuse in the book but probably the most popular reason is a decrease in motivation. Here are a few stick-with-it tips to think about if you are one of these people…

1. Avoid the stress of the Spring Break crash diet by starting now. Dig out that bikini and try it on. Check out the areas you want to improve and find exercises that target those areas. Do this every two weeks to keep you motivated and on track.

2. Print out a calendar for the month and write in when you are going to work out. The buddy system is strongly encouraged because you’re less likely to let your friend down then yourself (a sad reality). Shoot for 4-6 days a week of a mix of cardio and strength training. Try different things like a yoga class on Mondays, run the track on Tuesdays, or even squash at the local gym. By mixing things up you’re less likely to get bored and skip.

3. Find a picture in a fitness magazine that resembles your ideal body and put in a place that you will see it multiple times a day. (I say a fitness magazine because you should be working towards a fit, healthy, muscular body, not a stick skinny model body you’ll find in Vogue) I love pasting these on the fridge or the door to the pantry; nothing stops a handful of cereal here or a piece of chocolate there when you have your goal staring you in the face!

The Healthy Girl's Guide to Surviving Finals Week

As I round off my last year of college I realize I have acquired a vast amount of knowledge when it comes to the art of cramming for finals week. I have done it all; pulled the almighty caffeine-induced all-nighter, ordered take-out to the library for a straight week, I even experienced a full-blown breakdown, much to the entertainment of my fellow peers. Through trial and error I have done just about everything you could possibly think of that you’re NOT supposed to do when studying for finals. Consequently, process of elimination has left me with the ultimate survival guide of the CORRECT things to do to prepare for the dreaded week from hell. Many of these tips seem like no-brainers and under normal circumstances, they are, however we all know that even simple tasks become complicated when your mind is on overhaul.

1. Exercise- I know it is the absolutely last thing you feel like you can squeeze in but trust me, it will help you tremendously to stay focused, increase efficiency, decrease fatigue and insure you don’t go completely insane. When your body is at rest for an extended period of time it goes into “sleep” mode. I’m not saying you need to do a two-hour marathon session at the gym. Simple things that you can do interspersed between studying for a few minutes at a time. Get up every so often and stretch, walk up and down the stairs, get a drink of water, do anything that will get your blood pumping trough your body again.

2. Eat- This is the perfect opportunity for you to test out the small five meal a day rule. Have a healthy breakfast right when you wake up, even if you’re not hungry this is the fuel you are giving your body that will determine your energy level for the rest of the day/night. Eggs, oatmeal, and fruit are all great options. Pack a little baggie of grapes, nuts, yogurt, an apple, etc. These are all great, easy-to-grab options that you can eat while your reading/writing/memorizing whatever. Pack a lunch item as well, a turkey sandwich on wheat is a great option. Be sure to take an “eating” break every 3-4 hours. So if you eat breakfast at 7 have your first snack at 10, lunch at noon and so on. Dinner you should take a significant break and either head home to make a nice healthy meal or go out with friends (order something with substance). You feed your body healthy things to build muscle in much the same way you feed your body healthy things to feed your brain to gain the mental energy it needs to persevere through this week. (P.S stay faaaaar away from fast food, Chinese take-out, pizza delivery, etc. These foods are filled with fat, carbs and sugar that will spike your energy for a millisecond then leave you feeling tired, sick, bored and fat! See the documentary Super Size Me if you don't believe me!!)

3. Time management- Who cares if you don’t have any finals until Thursday, get started early so you can get the adequate amount of sleep and eliminate the stress of cramming and procrastination. It sounds elementary but if you physically write out each day and work for 2 hours or so on each subject by the end of the week you will have accomplished more than you would have ever imagined and in a much less stressful manner than doing all of one subject the night before.

4. Drink up- A lot of us rely on caffeine but studies show that by staying hydrated (caffeine dehydrates, fyi) you will actually suffer less from fatigue. Caffeine works for a few hours but the adverse effects are detrimental. If you were tired before, the crash that results from caffeine will make you feel ten times worse than how you felt before. Keep a water bottle next to you the entire time and remember to sip on it constantly. The frequent trips to the bathroom will work towards your two minute bout of exercise to get your blood flowing again….see how this is all coming together?!?!

5. Sleep- I know pulling an all-nighter is tempting but it is actually the worst thing you could possibly do, especially if you are studying for a test the next day. There is such a thing as overworking your mind, much like how you can overwork your muscles in the gym. Getting 7-8 hours of sleep a night is key to a stress-free week. Don’t ignore the signs your body is giving you, if it is done for the night, pack it in and pick up where you left off in the morning. This will be easy to do if you have managed your time and started early. See how these pieces are fitting together so nicely? Brilliant, I know!!

Happy studies to all, just remember, we get to go home soon and do absolutely NOTHING for almost an entire month after this!!! As Vicki from Real Housewives would say, WOO HOO!! (Yes I watch that trash T.V, not even ashamed to admit it!)

My Fav Healthy Tips for the Everyday Kinda Girl

Let’s be honest, who has the time, patience or desire to weigh out your food to get the precise portion? Or who honestly can stick to eating five small meals a day without over indulging at least once? And seriously, who drinks the daily recommended amount of water a day? I compiled some of my real life do-able tips to staying healthy and being able to maintain it.

Let’s talk H2O- first of all, I hate the taste (or lack there of) of water but it’s the only thing I drink. I haven’t drank pop in lord knows how long and I hate how juice is so packed with sugar. To counter my dislike for the taste and to get my daily recommended dose (or close to it) I do whatever I can to choke it down. I love crystal light to-go packets, they come in a wide variety of flavors and are low carb, low cal, and zero sugar. I also sip down at least one cup of tea every day.

A Veggie a meal equals abs of steal- I have said many times that what you do at the dinner table has more to do with your six-pack than what you do in the gym. It is suggested that you should consume 5-9 servings of veggies a day!!! Most college students are lucky to get 1-2 and those are usually coated in a creamy dressing or deep fried and battered. I love birdseye frozen veggie packages that you can just pop in the micro.

Pack a healthier snack- I always carry little baggies of almonds/soy nuts/dried fruit, etc in my purse and school bag so I never get too hungry which leads to binging. A piece of fruit that travels well like apples, plums and bananas are great filler-upper snacks that can tide you over in between classes and keeps your metabolism revved throughout the day.

If you’re going to talk the talk, ya might as well walk the walk- I really try not to take the bus or drive to class. I strive to get the recommended 10,000 steps a day with help from my new pedometer, of which I fondly refer to as my pedi :) You would be amazed at how many calories you actually burn just by walking, it’s easy, gym-free and you get to enjoy the fresh air and gorgeous tress that makes fall so pleasurable!

Sleep your way slim- is the all too sought after pleasure that so many college students lack and underestimate its importance, SLEEEEEEP! Not getting enough rest throws your body systems off putting stress on your body. Stress automatically releases the hormone cortisol (aka fat) as a safety mechanism. So even though you have a million things to do, taking even a 20 min nap clears your head and is actually a very productive way to keep yourself healthy!

Breakfast of champions- this might be the most commonly skipped yet the most important healthy tip of all. So many students roll out of bed after hitting snooze one-too-many-times and run out the door on an empty stomach. Big no-no! Even if your not hungry when you first wake up it is so important to eat a big healthy breakfast like eggs and whole wheat toast, or oatmeal, or a cup of yogurt and fruit. You need to fuel your body in order to burn calories (and by “fuel” I don’t mean sugar laden cereals)!