Its Hard Out Here...when your stomach is screaming at you and you've already used your "swipe"

We all know that feeling, for some of us early risers it hits us around 9:00am or 10:00am....for those who are up later, it perpetuates the debate of breakfast at lunch time or skipping breakfast and going for lunch. This is hunger, and it is a relentless, unforgiving force of nature that we have no choice but to confront several times throughout the day. If we choose not to, it will cause all sorts of fun side effects including: inability to focus, loud and embarrassing noises coming from the abdomen (usually in a quiet environment), and even severe headaches. Now as fun as that sounds, I would rather compromise. I have found a way for us busy college students to do this in a perfectly healthy way with the help of others out there fighting the same battle against mid-meal period hunger pangs. Below are the links to sites that contain the prized information we need to know the difference between a snack and a meal. These two are way to commonly confused, therefore not contributing to optimal physical AND mental health which is everyone's goal right?? Okay well mostly everyone I would imagine. Happy Snacking!

Yayyy for low-calorie snacking!

http://www.wholeliving.com/photogallery/sweet-snacks-under-200

http://www.shapefit.com/best-snacks.html

http://www.shape.com/healthy-eating/top-20-healthy-snacks

Why Sleep is Important for a College Student

I am awake doing my blog at 3:45 AM because the fire alarm at my apartment complex has been going off for almost an hour on multiple occasions.  What's worse is that there is no actual fire or threat.  Someone thought it would be clever or funny to pull the alarm and now it will NOT stop going off.  The weekend is supposed to be a time for a college student to catch up on their sleep (atleast for me) and the fact that my place of living is taking away that right is a major issue.  An article on recovering from workweek sleep loss says that women cope better with sleep deprivation than men do..so that's good to hear!  Through a sleep a study, researchers found that a weekend of "catching up" on sleep is not enough to heal the sleep deprivation we acquire during the week.  This article is an interesting read and I encourage everyone to check it out because it is very important for every student to understand how important sleep is to attain success.  

Sincerely,

A really tired college student 

It's Hard Out Here ...when someone expects you to read for class, let alone for "pleasure"

"Reading. Hmm, well it's okay when I'm on the beach, or maybe in a waiting room...wait, does twitter or facebook count?" This is the mindset of most college kids out there these days, which is understandable in the fast-paced society we live in. Magazines are colorful and fun to skim through between classes, iPad apps are animated when professors always aren't, television is well, easy to do. Why on earth would we actually try to keep our place in a black and white size twelve Times New Roman type-faced novel when we can have pictures and slideshows instead? Being the physical health freak that I'm assuming most of the readers (if you're out there) have caught on to me being, I read a lot. The composition of this reading is 90% health/fitness/nutrition and 10% essential information aka "quality social networking time." Although most of my reading is done online, I will credit the series of "Eat This, Not That Books" as one of my few but fantastic go-to reads. I own all of them, from the "Drink This, Not That" to the edition for kids.

These books were created secretly for college students in my personal opinion. They are bold, colorful, in your face, easy reads that contain some of the most classified information out there such as: The Cheesecake Factory's nutritional information (heads up, don't eat there...ever). To me these books are sacred, and if you are trying to maintain optimal physical health in a world of eating out then these are the key. Throughout the years, "Eat This Not That" has become not only a very successful series, but a phenomenon because of how excellent of a job the authors did providing people with options, instead of the classic "eat this and only this, meanwhile forget everything you ever enjoyed eating" books that occupy the clearance section in your local BooksAMillion.

Luckily, internet prevails as always. So, if you already made the excuse "I'm a broke college student, and I refuse to pay $14.99 for a book that tells me information I probably don't really want to hear anyway," sorry that won't work. Because, Men's Health has a blog in partnership with "Eat This Not That" packed full with useful information to anyone who cares to read it! Now if that doesn't get you excited, think of Krispey Kreme doughnuts fresh off the conveyor belt, now channel that giddy, warm feeling of pure excitement into copying and pasting the link posted below. Now you will discover what to eat at Krispey Kreme next time you go that does not equal a day's worth of caloric intake. See, everyone wins..except the freshman fifteen! Now that's reading even this Sociology 340 class should all try!

once again, I failed to ask how to embed sorry!!

link: http://eatthis.menshealth.com/blog

Good Mental Health in College is a Must!

If you've ever seen the thriller, The Roommate, you know what a scary situation it can become when a mental illness gets out of control.  While this movie may be a little bit of a stretch, it is not unheard of.  I have a friend whose roommate freshman year had a mental break and became very obsessive, controlling, etc.  Handling the situation became difficult and eventually they had to be separated because the problems were not solving themselves.  In the roommate, the character Leighton Meester plays becomes obsessive, jealous, and controlling over her roommate which eventually turns into violence.  She didn't want her roommate to have friends, a boy friend, or any social life outside of her.  While many may think that something like this would never happen to them, it is still important to learn what mood and personality disorders are out there and be on the look out for symptoms.  While it is not a good idea to diagnose someone, you could be the one to tell them to get some help.  College needs to be a safe, learning environment where everyone has the same opportunities.  Positive mental health is a must in a college environment in order to keep your cool and get through stressful times. 

It's Hard Out Here ...when everything is supersized

We've all heard the hype about the hidden evil of "super sizing" and most of us have made adjustments, making us feel less guilty as we drive out of McDonalds with a medium fry as opposed to a large. But unfortunately, this danger is not just in every fast food chain out there, it is everywhere! In our cafeterias, higher-end restaurants, and even in pre-packaged foods we purchase from the grocery store. I personally believe that this specific flaw in the food industry is the most responsible for the social problem of obesity. This is because of the philosophy I live by which is "enjoy everything in moderation." If only all of America could follow this philosophy, then we could all sip our Starbucks (in a tall, not a vinti) and not have to ask for larger chairs to drink it in. Below is an article that is very short and to the point. I know that this is the most effective for us busy college students. Even if you're not a calorie counter, the difference will amaze you and will definitely show how the food industry has inflated our portions, while doing the same to our waistlines. Im not saying that I am physically capable of eating half of the cookie above, but I know that after seeing the calories of two in one cookie...I most definitely won't reach for another! Enjoy? Or happy learning!

Sorry I can not for the life of me figure out how to embed! Ugh

Source: http://www.stumbleupon.com/su/1GdvL9/www.fooducate.com/blog/2010/08/31/four-graphic-examples-of-portion-distortion-youll-be-shocked

Link Between Internet Addiction and Depression

There is a new study showing a correlation between high internet use and depression in teenagers.  The study was conducted in China where internet addiction is becoming a major problem.  It was found that teenagers who have a dependence for the internet are almost two times more likely to be diagnosed with depression.  The researchers studied 1,041 teenagers finding how much internet time the teens used and whether it was considered healthy or unhealthy.  They were given a survey that asked how often they felt depressed, anxious, or nervous and if these feelings went away when they got on the internet.  94% of the teenagers were not considered unhealthy internet users but 6% of the 1,041 teenagers were considered to be at risk.  Nine months later, the teenagers were at risk were one and a half times more likely to be diagnosed with clinical depression. A reason that might explain this phenomenon is the fact that when one is addicted to the internet, they have less communication with people which can be an issue!  So the next time you want to spend all day on the internet, remember that this might not be such a good idea!

Its Hard Out Here...when nutrition will never be a class you take

Being a freshman journalism major, I have been taking the very first of my core classes and well, they aren't exactly designed around what I'm most interested in. A lot of people tell me that I should be an exercise science major because of my love for physical health, but I know that my true love falls in the art of communicating physical health to others around me who may otherwise never have the time or desire to learn about it. A friend of mine who is an exercise science major recently told me about a nutrition seminar led by one of our campus's head dietitians, and an infinite wealth of knowledge. You can find her contact information and others like her through the campus wellness link on the main university website. I found out so many helpful things at this seminar! It felt like I had taken an entire nutrition course in about two hours, and walked out feeling more ready than ever to take on Carolina Dining's menu. Below is a list that was given to me at the seminar containing information that is as good as gold to this girl and I hope of some relative value to those of you trying to avoid the freshman fifteen or just maintain optimal physical health.

Top 10 Healthiest Options On Campus

1. Chickefila: grilled chicken sandwich with either fruit cup or side salad (low-fat dressing on the side), grilled chicken wrap, grilled chicken salads with low fat dressing

2. Salad bar with grilled chicken/chick peas, low-fat dressing/vinaigrette

3. Santorini's: chicken gyro, side of veggies, grilled chicken breast

4. Pizza Hut: personal pan cheese pizza, meaty marinara pasta

5. Burger King: veggie burger (have to ask for them)

6. Plan-it Healthy: lean meat, whole grain and a vegetable

7. Hot food bar: grilled chicken breast (or some other lean meat), 1-2 vegetables and/or starch)

8. Einstein's: bagel thin sandwich, fruit cup (split in two), whole wheat bagel w/peanut butter (go easy on the pb), broth based soups

9. Colloquium: 1/2 broth based soup, 1/2 salad, 1/2 sandwich (not panini)

10. Horseshoe deli: turkey or ham on wheat bread with mustard or oil and vinegar, vegetables with fruit on the side

After reading this list, I was surprised at what was considered healthy, and pretty excited about going to Pizza Hut for the first time! (I always thought it was off limits) I would love to know how the class feels about these options and whether or not you guys feel like there are enough of them. Because at the end of the day, without enough options and convenience, we college students can't help but steer towards unhealthy meals that lack the nutrients we need to maintain clear minds, healthy systems and nice physiques! Is USC an easy place to be healthy, or are they making it even harder for a college student?

here's another helpful link that gives a synopsis of nutrition fit for a college student's schedule:

http://www.stumbleupon.com/su/1bKALr/whole9life.com/2011/09/nutrition-in-60-seconds

It's Time To Get Happy!

An interesting new study led by researchers at Cornell University gives evidence that people are happiest in the morning and late at night.  Researchers observed 2.4 million tweets in 84 different english speaking countries.  They found that people tweeted things with words such as happy, brilliant, and enthusiastic, peeking in the morning and late night around 11pm to 12am.  Negative tweets were more likely to occur in the middle of the day.  When first reading this, I assumed this was because in the middle of the day we get tired from work and everyday hustles.  But it was found that negative tweets not only were more likely to happen in the middle of the day during the week, but also on the weekends.  Most people are not working on the weekends and therefore researchers actually give credit of this phenonemon to our 24 hour biological clock.  Our circadian rhythm gives us signals of when to sleep and wake and our body might be telling us that it is time to sleep around this time.  Being a college student can become quite difficult at times so instead of getting our coffee in the morning, perhaps we should be getting it in the middle of the day when our bodies want us to go back to sleep!

Its Hard Out Here...when your brain doesn't like french fries as much as you do

We've heard it time and time again, "school is making our nation's youth fat." Not that this isn't frightening enough, but in order for there to be real change and any sort of progress, we need solid evidence right? There's thousands of studies out there that draw correlations between lack of nutrition at school and increasing obesity rates. What more do people need to make some serious changes and no longer dismiss this claim that so many are speaking out against? How about effects of poor nutrition on more than just the waistline of America's future, how about their ability to learn? The importance of a child's mind to not only be eager, but capable to retain information every day both in and out of school is tremendous. Lack of proper nutrition in the bodies of these young learners is a serious problem on both the physical and mental front, so it would only make sense that robbing their bodies of nutrients would inflict harm on the young brain's ability to retain information the way it was intended to. The source is split, because kids eat both at home and in school. Some would argue that there is no use to try and change the school meal programs because of the steadily increasing amount of kids packing lunch. But not every child is lucky enough to be able to do that, and some rely solely on school meals for nutrition. That must always be kept in mind, because they are the children who need proper nutrition the most and to be able to earn an education in order to rise above the plight of poverty.

So you must be saying to yourself, "that sucks for the kids who have to eat school lunch, the meal plan isn't looking half bad!" Well I'm sorry to say, but I have read countless articles here and there about this same "junk food coma" effect coming from these lunches and it stems from any diet lacking proper nutrition...and there are plenty of statistics on unhealthy college diets. So before you brush this off as your kid sister or brother's problem and not yours, take a second and remember that time you completely blanked out on the quadratic formula after you skipped breakfast and ate a snickers instead. Weird right? I don't know about you but if nutrition is the key to staying focused, recalling information easier and less likelihood of feeling awful about myself...pass me a carrot!

Diet & nutrition have an impact on how well children learn:

The Relationship between Nutrition and Performance at School

Conventional wisdom says that nutrient deficiency is somehow connected to poor academic performance. But why is this so? Quite simply, the human brain needs a large number of nutrients, including vitamins, minerals and amino acids to produce neurotransmitters and other important brain compounds. A lack of nutrients can result in chemical abnormalities and missed connections.

Brain science is demonstrating that it doesn’t take much of a nutrition deficit to have a major effect. Brain chemistry can change as a result of a lack of a single nutrient, giving rise not only to diminished mental acuity, but also to mental/emotional disturbances and behavioral disorders such as hyperactivity, Attention Deficit Disorder, anxiety, depression, eating disorders (anorexia and bulimia), drug and alcohol addiction, autism and violence.

If lack of nutrients can have these results, then can the plastic brain repair itself as a result of improved nutrition. The answer appears to be a resounding “yes.” As a result of changes in school diet in the early 1980s in New York City schools, the average performance of New York schools rose from the 41st percentile to the 51st percentile – a large gain that statistically could have no other explanation.

A more recent study from England of children with attention deficit disorder demonstrated the salutary effects of imposing a regular, nutritious diet. For a period of three to four weeks, the children were on a very restricted diet, generally consisting of: turkey, lamb, rice, potato, banana, pear, various vegetables, bottled water, sunflower oil and milk-free margarine.

The results were fairly astonishing. 76% of parents reported a worthwhile improvement in behavior. The rest reported no change. Equally interesting, for the children who improved, the subsequent introduction of food additives into the diet resulted in a deterioration in behavior for 70% of the participants.

All this goes to show that it’s not only true that you are what you eat, but that kids’ performance in school is likely to follow the type of food they eat. If they eat well, they’ll do well. If they eat junk food, they’re likely to get junk grades.

Parents who are concerned about the food that their children eat and who is looking for professional assistance may want to consider a residential program where kids are taught new habits, and trained to make much smarter decisions about food and nutrition.

Source: http://www.overweightteen.com/nutrition-school.html

Go Get That Cup of Coffee!

New research shows that women who drink two to three cups of coffee a day are fifteen percent less likely to develop depression over a ten year period compared to women who drink zero to one cups per day.  It is important to remember that this is not a cause and effect relationship but is a correlation.  As cups of coffee goes up, risk of depression goes down.  As college students, we are always contemplating on whether to make that starbucks stop in the morning or between a class (atleast I contemplate this) and now we can be reassured that we are getting something more than just feeling more awake out of this cup of coffee.  The article did not mention men in this study but I would assume that they would get the same benefits out of this coffee consumption although it is known that men are less likely to be diagnosed with clinical depression so perhaps this does not even apply to them.

Happy coffee drinking!