Thermic Effect of Food

“LOSE 15 POUNDS IN A WEEK BY DOING NOTHING BUT DRINKING THESE DELICOUS SHAKES!”

Does this sound familiar? I’m sure it does-- or something of the sort.  With the growing trend in fad diets becoming ever so popular, catch phrases like these are sucking uninformed consumers in at an alarming rate.  Fad diets are a huge part of the multi-million dollar industry that the supplement industry makes.  

The truth is diet shakes such as the Jillian Michaels Meal Replacement Shakes work only because they are essentially portion control in a glass.  However, what is not taken into effect is the thermic effect of food.   The thermic effect of food is essentially the energy required by the body to metabolize the food you eat.  The effect food has on the body has a huge result on the body’s metabolism and how foods are burned as energy.  

These immensely popular protein shakes do not have the same effect on the body as consuming regular food.  This is because they are already pre-digested, which of course is great for immediate nutrient delivery for post-workout or strenuous activity, but not in the place of having an entire meal. A dieter would greatly benefit from eating actual food in sensible portions. 

Calorie control of course is key to any successful diet.  The body, due to the thermic effect of food, will use much of the calories consumed for digestion leaving a smaller amount to be burned off by the individual from exercise.   When drinking the meal replacement shakes, nearly all of the calories will need to be burned off through exercise because the body does not need to “work” to burn off the calories consumed from the shake.  Many people do not realize the value of real food, and think that by drinking only shakes they will be able to lose weight.  What they don’t realize is that by eating real food, they will feel satiated longer and won’t have to resort to intermittent snacking throughout the day, which lowers caloric intake.   Learn more about the thermic effect of food here. 

Bryce Burgess 

The Balancing Act of “Finding Balance”

The Balancing Act of “Finding Balance”

“Finding balance”, what does that mean to you?  And in what area of life do you think it applies to?  While I can’t tell you what it means to you (I only know what it means to me), I can define it for you as, “A harmonious or satisfying arrangement or proportion of parts”, and tell you that it applies to every aspect of your mental, physical, spiritual and social lives.

“A harmonious or satisfying arrangement or proportion of parts” may sound a little new-agey, but it’s basically the ability to create equilibrium between the things that are important and necessary to you and to enjoy them in moderation.  The student who studies 16 hours a day and stopped socializing, hasn’t found balance between their academic and social lives.  The mother of four who devotes all 24 hours  to her children’s needs and none to her own, hasn’t found balance between parenting and self-preservation.  And the man who eats a ½ gallon of ice cream every evening, hasn’t found balance in his diet.

Why is “finding balance” so important?  Because we can’t fixate on one thing without neglecting something (or everything) else.  Something always have to give a little to get a little of something else.

The student who hasn’t stopped studying long enough to even learn his roommate’s name, is losing vital social skills and missing out on life’s moments (click here to determine the balance between your studies and social life.) The mother who never takes time for herself will forget who she is (and create demanding, selfish children in the meantime.)  And the man who eats copious amounts of ice cream will eventually be obese with a poor self-image.

So indulge in moderation; if you have good grades, it’s ok to party every so often.  If you’re a good parent, it’s ok to go on the occasional spa retreat.  And if you eat well 90% of the time, the occasional pint of ice cream won’t hurt.

When all your needs are met, while none are neglected, you’ve successfully found “balance.”

Rhiannon Garcia

Breakfast, the MOST Important Meal of the Day.

Did your parents ever tell you that breakfast was the most important meal of the day? It's a proven fact that is!

Eating breakfast kick starts your energy level for the day and increases you metabolic or calorie burning rate. Breakfast can also help aid in reducing the rate of overweight people in America. What you choose to eat for breakfast can make a world of difference with your health. By starting your day out with healthful, slow burning foods like whole grains and fruit you will be able to control your appetite, arrive to class more focused and ready for your day.

 Most college students if they eat breakfast at all consume a pastry or sugar coated cereal with their morning coffee on their way to class or work. Many students also resort to the quick and easy fast food breakfast fix. Weather it maybe a muffin or scone and coffee at Starbucks or breakfast sandwich at McDonalds you are probably spending more money then you would like while still going to class hungry even after you just spent $10 on a meal. As a fifth year student at Arizona State University in Tempe I have noticed these habits among my peers. I would like to show you a few hot spots where a $5.00-$10.00 meal will leave you satisfied and ready to start your day.

For a quick in and out breakfast stop try Romancing the Bean or Einsteins. At Romancing the Bean just off of Rio Salado and Mill Ave. you can grab everything from a coffee or tea to a stuffed ham and cheese croissant, side of fruit, bagel or egg breakfast sandwich ranging from $2.50-$6.00. Einsteins has your everyday bagel with a choice of flavored cream cheese, hummus or pesto ranging from about $1.99- $3.50. You can also get a simple egg and cheese breakfast sandwich on a bagel, yogurt parfait or fruit for $4.00- $7.00.

If your looking for a sit down restaurant give my new favorite place Ncounter a try. Ncounter can be found off of Mill Ave. and 3rd Street, just right off the light rail. Ncounter has your everyday eggs,toast, and potatoes plate, french toast or pancakes with your choice of bananas, blueberries, apples, pecans or strawberries for just $5.50-$7.00. If your more of an omelet type of person my favorite is the Morning Glory which is made with egg whites, tomatoes, red onion, avocado and cilantro with your choice of cottage cheese, fruit, potatoes, tomatoes or toast. There are plenty of other omelets available such as the Cheese, the Veg, the Pear, the Hot Juan if you like a little heat along with the Loaded for all of the meat lovers out there. All omelets with your choice of a side are $8.00.  Ncounter has a range of breakfast sandwiches but you can get a simple ham, egg and cheese breakfast sandwich with a side salad for $6.00. Other breakfast items on Ncounter's menu are oatmeal, yogurt-n-granola fruit plate, eggs benedict, coffee drinks and smoothies you can grab on the go. Everything on the menu is under $8.50 and has never left me feeling robbed of my money or hungry.

Weather you take the time to make breakfast at home, stop in at a local breakfast restaurant or grab something on the go remember that one meal every morning can make a big difference for your health.

Corrie Turnbull

Healthy snacks for college students...it is possible with advaned planning at a wholesale store

Food fuels your brain...but what if that fuel going in is not high octane? For many college students, it is tempting to feed your brain junk food that contain little or no nutrient value. With a little advance planning and someone to take you to a large wholesale club like Costco on the weekend, you can have quick and tasty snacks at your fingertips all week long without spending a fortune.

At Costco there is a new line of 100% organic, bake-dried fruit made by Bear Fruit.  These apple, cherry and mango pieces are chewy and are high in fiber, low in calories and have no added sugar, additives or preservatives. A 14 ounce bag costs $7.99 and contains 16 servings.
Costco also sells a variety of nuts at a volume discount. A 32 ounce bag of walnuts costs $14.99, but will give you at least 60 snack size bags of goodness. Always watch your portion sizes with nuts and buy the unsalted kind. While you are shopping at Costco, also pick up a 32 ounce container of Fayeh greek yogurt for $4.99. This will give 8 servings throughout the week. The yogurt is extra yummy when low fat granola, honey and dried fruit are placed on top.
Raw vegetables are also an excellent option for snacking and at Costco you could buy a large veggie tray for $6.99. Divide the vegetables into ziplock bags for easy grabbing. Dipping the veggies in tasty hummus or salsa adds an extra kick!

Here’s to healthy snack options!!!!

The ABZ's of Maintaining a Healthy Weight

It’s hard being a college student. Between balancing our school load, working and having a social life there isn’t much time for anything else, especially sleep. Too often we spend the late hours of the night finishing assignments or cramming for a test. Those of us who manage to get our work done early head out to spend time with our friends or put in a few hours at the gym. Although we feel we have our priorities straight we may be losing out on what so many people our age strive for; our ideal weight.

With an obesity epidemic at hand people are looking for anything and everything to slim down. Diet pills, fad diets and the newest boot camps are often where we look for this quick fix. A good night’s sleep is often put on the backburner to everything else we have going on, but it may be just the thing we need to maintain that healthy weight.

  Study after study has shown a direct correlation between the amount of sleep a person gets and their weight. Research has shown that a poor sleep could alter a person’s metabolism, making it easier to gain weight. A recent study at Uppsala University in Sweden found that the area in the brain that influences a person’s appetite has higher activity levels after one night of sleep loss. Simply put, being tired makes you want to eat more.

Losing out on all those ZZZs can have a big impact on our ability to stay healthy. Here are a few tips to getting a more restful sleep:

·      Try to keep a regular sleep schedule

·      Avoid large amounts of caffeine

·      Avoid alcohol before bed

·      Keep your room cool

·      Nap responsibly

The next time you think about staying out those extra couples hours keep in mind what it could be costing you. Just as we take the time to run those couple of miles or skip the burger for a salad we need to make a personal effort ensure we sleep well. 

Callie Gilliland

5 Ways To Be Healthy Throughout Your Typical College Day… Without Stepping Foot In A Gym!

Courtney Enos
@ZealouslyCourt

1.      The 30/30 rule: In order to jump start your metabolism first thing in the morning (vital, since you’ve been “fasting” all night and now you need to “break” that, i.e. breakfast) grab 30 grams of protein within 30 minutes of waking up. Sound like you’re in an O Chem lab? It’s easier than it sounds: peanut butter with toast, boiled eggs (super easy to prep for the entire week, Greek yogurt, or the easiest: a protein shake. Dr. Oz explains how 30 grams of protein is the best “whey” to start the day!

2.      Walk—Don’t Park: We all know that public transportation is good for the environment and saves a ton of money in gas and parking fees, but how many of us know how many extra calories we would burn if we took the extra step—literally? Nike has designed a new bracelet pedometer (it’s simple and stylish and doesn’t look like you borrowed it from your power walking mom) that tracks all your movements AKA calories burned and logs them into your smart phone. Check out the Nike+ Fuelband and start taking more steps!

3.      Studies show that keeping track of what you eat makes you more aware and more accountable—and less likely to put junk in your mouth. But we college students take notes all day long, who wants to lug around another book? Now you don’t have to: track your daily intake on your smartphone and manage your weight with in-between-classes updates. If you can text, you can track!

4.      Brush Your Teeth: Sure, it’s something we all do every morning and every night, but how many of us brush during the day? The mint flavor in toothpaste not only curbs cravings, but brushing in between classes can make those trips to the dentist more pleasant when you receive an A for good dental hygiene!

5.      “Stand Up Straight” (Mom WAS Right!): We spend most of the day sitting, whether it’s in class, at a desk, or in traffic to and from class. It’s important to maintain good posture not just to avoid looking like Lucy the Neanderthal (Bio majors?), but having correct posture strengthens your abs and lower back, allows you to breath comfortably and correctly, and can alleviate headaches. Next time you’re sitting in class or carrying a 20lb backpack, remember to keep your shoulders back, abs engaged and hips facing forward.

"2012" Its a Lifestyle, Not a Diet

The New Year is an exciting time for everyone, it is a time to put the mistakes of the past year behind us and press on toward some sort of change in your life. Most New Years resolutions are centered on fitness and health, especially if you are a college student looking to have that ”perfect” spring break body within a few months. These diets can start off fairly intense with all sorts of restrictions, but is this the right way to go?

            In my nutrition and health communications class we were discussing this topic and how diets categorized foods as good or bad. Our professor asked our class to think of a food that was truly bad for us, the room remained silent. With the exception of allergies, no food has been proven to be the sole cause of weight gain or health problems.  In another topic of discussion we reviewed how dieting restrictions can cause someone to crave certain foods simply because they are forbidden, increasing the risk of overeating. The key to a healthy body is conscious eating. The professionals at Weight Watchers provide you with an opportunity to develop these skills. The program guides clients using a point system to help design a diet. Weight Watchers will help to inspire all those who try the program to adopt a healthier lifestyle and maintain weight loss unlike fad diets.

            If you find that Weight Watchers is not your style, an article in the New York Times provides an easier way to track your caloric intake and calories burned. Ultimately, it is important to understand that changing your diet should not focus on losing weight it should concentrate on adopting a lifestyle that will help to maintain weight loss and make your body feel better as a whole. I hope that this post has provided you with information to stick to your New Years resolution and that you achieve the body you have always dreamed of.

Sincerely, Amy Hergenroether

@AmyHergen13

Eating Healthy Gone Haywire

           Is orthorexia nervosa just a myth or is it in fact a newly emerged eating disorder? Being a student pursuing a degree in nutrition, I had never heard of the disorder, until I attended a seminar at Arizona State University. One of the guest speakers was an individual who worked at a well-known eating disorder facility, Rosewood Ranch, in Wickenburg, Arizona. Of all the material covered in her presentation, what caught my attention was the unique term known as orthorexia nervosa. Believe it or not, orthorexia nervosa is an eating disorder that centers on the fixation of eating proper or healthy foods! The term was first coined by Steven Bratman, M.D. to tease his clients who were overly obsessed with healthy eating. Coincidently, Steven Bratman personally struggled with orthorexia nervosa himself and experienced his own journey to recovery.           

For those not familiar with orthorexia nervosa, the disorder begins innocently enough with the desire to either overcome illness or improve health. As the sickness continues, the individual finds the quality of food consumed more important than personal values, career goals, interpersonal relations, and social relationships. They find themselves adhering to an extremely strict diet that is often tied to philosophy or theory created by the individual. Thus, the dietary philosophy that he or she has created results in the potential to leave out major food components. The orthorexic individual feels a strong self- discipline to conform to this dietary plan, as well as a sense of superiority over those who consume junk food. 

           The prevalence of orthorexia nervosa is daunting. In a media driven society that promotes extreme thinness, gaunt body frames, and healthy eating, it is easy for the orthorexic individual to hide behind these shields. Do you know an individual who seems overly cautious of what he or she eats? Do they feel that their reasons are justifiable, when they are actually not valid? If so, pay attention to possible clues, dig a little deeper and, if necessary, take the steps to assist the individual in seeking treatment. 

Michelle Ipjian

            

College Workouts

Every college student always wants to look their best right? 

Women in particular will look at themselves different then men do. Working out at the gym, and eating healthy sounds so easy to do but when you’re a college student and you are trying to balance college course work and your job to help pay for school there is not always much time for you to get a workout in. Not only are college student leading a busy life, they usually do not have extra money sitting around for them to go and join a gym. But there are ways to be able to get some exercise in.

When walking to class, try and take the long way around or walk at a faster pace around campus. Another idea is when you need read for a class, you can go to your college’s gym/recreational center and walk on the treadmill for about 30-45 minutes while you are reading your chapter. It is an easy way to “kill two birds with one stone”.  If you have to take an elective one semester, you can look in to taking a class that requires you to be up and moving around such as a dance class, physical education class or yoga class. These classes will give you chances to work out and get your heart rate up while learning and gaining knowledge. With the involvement is required in these classes, it makes you get up and move and you will also have to do your homework and practice for that class as well.

Being able to get out and exercise will help increase your metabolism and be a good way to stay healthy and active even on a busy schedule.  




Stay fit and eat healthy! 
Courtney Vittoria