Obesity Kills

A study led by researchers at the Harvard School of Public Health, with contributions from the University of Toronto and the University of Washington, showed that obesity racks up quite a few preventable deaths. The scary statistic shows that 216,000 deaths per year are due to obesity. That's more than I can count on 43,200 hands!

This is a sad statistic and one that we can fix. Americans need to quit munching on potato chips while sitting on the couch, and start making green shakes to power up their feet.

Little exercise and overeating has become quite the problem. But even small changes can turn this trend around.

The New York Times asked readers to submit their rules for eating and then picked a few of their favorites. Here are some of my favorites from the list:

-The Chinese have a saying: "Eat until you're 7/10 full and save the other 3/10 for hunger." That way, food always tastes good, and you don't eat too much. -Nancy Ni

• The Chinese seem to have nailed it with this quote. When you're hungry, food always tastes better. A healthy appetite can make a plate full of vegetable taste so much better. By leaving yourself just a little bit hungry, you set yourself up to enjoy a delicious meal later in the day.

-If you are not hungry enough to eat an apple, then you are not hungry. -Emma Fogt

• This rule is something I relied on to help me quit snacking. Before, I used to mindlessly snack on what was often unhealthy, salty or sweet foods. Now, before I reach for a snack I ask myself, "Would I be content in eating a piece of fruit?" If the answer is no, then I know I am not hungry enough to eat a snack. I love fruit, so if I truly were hungry, I'd be satisfied. However instead, often times my mind has just become bored and has fallen astray, resulting in a craving for that sugary cookie lying on the counter.

-"You don't get fat from food you pray over." This was from a friend who pointed out that meals prepared at home, served at the table, and given thanks for are more appreciated and more healthful than food on the run. - Carol Jackson

• I feel extremely fortunate to have had a mother who instilled into me the idea of family dinners. Throughout grade school and leading all the way until the end of high school, my family would come together on week nights to share a family dinner. After speaking with my friends, I have found that this isn't that typical anymore. More and more, people are eating on the couch, in their cars, while running to class, etc. etc. Instead of taking the time to sit down and turn meals into social, sensual rituals, people are mindlessly shoving food down their throats while on the run. This is a factor that I believe has greatly contributed to our obesity epidemic. When you're not sitting down to really taste and enjoy the food in your hands, your mind doesn't fully compensate for it, leading you to want more and more food. Also, home-cooked meals almost always tend to be healthier than those you can get out. Americans need to return to the sit-down meals, and leave driving for the car.

-Don't eat anything that took more energy to ship than to grow. -Carrie Cizauskas

• Eat local. Load up on veggies. Cut back on processed foods. Grown your own food and burn your own calories while doing it. Enough said.

-Avoid snack foods with the "OH" sounds in their names. Doritos, cheetohs, fritos, tostitos, hostess ho hos, etc. -Donna David

• This is often quite true when it comes to snack foods. Doritos, cheetohs, and many of the other OH's are loaded with artificial colorings and processed ingredients, as well as fat and calories. Unless it's a whole grain cheerio, skip the OH's.

-I am living in Japan and following these simple rules when preparing each meal: GO HO- Incorporate 5 different cooking methods (steamed rice, simmered vegetables, grilled tofu, sauteed vegetables, raw fish, etc.) GO SHIKI- Incorporate 5 colors (red, white, green, black, yellow) GO MI- Incorporate 5 flavors (Sweet, sour, salty, bitter, spicy). While it might look like a lot of work, it is actually very easy and helps with menu planning and shopping. - Yukari Sakamoto

• Japan is one of the healthiest and slimmest nations. While they traditionally tend to eat a lot of healthy foods, such as brown rice and seafood, the technique above proves just why the Japanese can stay so thin. By satisfying an array of senses, one can feel more content, making it easier to stop after just one helping. The technique described above employs visual, textural, and taste differences that work towards satisfying each sense. By having a variety of textures, tastes, and colors, the mind and tastebuds won't have any missing part in which to yearn.

Use these rules to help you become a mindful eater and get the most out of your meals. Take time to fully savor and enjoy each bite that you take. This will require you to stop all else that you're doing, pop a squat, and bring your entire focus to the present moment, fully engaging in what you're eating. Yes, this is one time where it's unquestionably okay to take a seat. It's often said that next to sex, food is one of life's greatest pleasures. We certainly wouldn't want to rush through our sexual escapades, so why do we seemingly persist on rushing through our food?

Take 5

"Pausing is something I do more often now.. And I pray or meditate --or do both-- everyday." -Oprah Winfrey

While eating my oatmeal this morning, I picked up a book that just happened to be lying around titled The Best Life Diet by Bob Greene. The foreword was written by Oprah Winfrey, describing her personal battle with weight. I think the quote above, about pausing in life, is one of the most essential tools in losing weight or dealing with almost anything in life.

While I'm not overweight or looking to go on a diet, like numerous Americans I do have the problem of eating when I'm bored. I've struggled with this habit since I was in high school, when homework got tedious and less interesting and girls started getting more conscious of their weight. Often times today, whenever I'm sitting and working on a boring project, my mind is triggered and starts repeating distracting thoughts of food. While I used to use food as a distraction, I now much more often used simple breathers/breaks to overcome my straying mind.

I used to snack all the time. I have a high metabolism due to being very active, so it never became too big of a problem when it came to my weight. However, it did pose a personal problem when it came to my appetite at meal times. As my snacking habit became more frequent (and as more boring homework was loaded on), I started to notice that I'd never really have a strong appetite when it came to actually sitting down for a meal. This was something I didn't like. Nothing is better than sitting down to a full meal when you're really hungry. But when you fill up on snacks all throughout the day, it's just not nearly the same. So I began cutting back on my snacking. This was hard considering it had become such a habit.



But when I really started to work on this was also around the time I set off for Yogaville. I went to Yogaville to become certified as a yoga teacher. I left the place after not only receiving a teacher's certification but after learning more about life than I could ever comprehend. During my time spent there this summer, one of the main things that was instilled into me was the importance of taking pauses in everyday life. I have taken this tool home with me and put it to use in almost all aspects of my life.

I used to be a person that was always on the go. Go go go. That was me, never stopping to take time to notice how I was feeling. There was so much in life that I wanted to experience, and still do, that I just didn't make the time to ever take a break. It got to the point where even I realized, I was going too much. I would be frequently worn down and just needed a break. And Yogaville really helped me understand that needing to take breaks is not only natural but essential.

This idea applies to food as well. Along with my always going lifestyle, my mind was almost always going as well. So when I'd sit down to do something boring, such as busywork homework, my mind wouldn't want to think about what I was doing. So instead, it would immediately stray to something I much more enjoyed: Food. My mind was constantly used to thinking, so it had to quickly move on to something else. As I became conscious of what my mind was doing and when I found myself snacking, I began to put to use what I learned at Yogaville about taking breaks in life.

When it comes to food and weight, taking breaks to really stop and ask yourself, "Am I hungry?" "Why am I hungry?" is essential. Compulsive eating, such as eating when you're bored, can be prevented by stopping and determining what's really causing you to want to eat. Now, whenever I'm impuslively reaching for a snack, I stop for a few seconds to determine if my body really wants food or if I'm just bored/emotionally reacting to something.

Every morning, I start out with a 10-15 minute meditation. This morning pause helps to immediately set the scene for the rest of my day. It reminds me to be in the present moment and to take my time, and prevents me from instantly launching into an unhealthy breakfast, or from racing around to get ready. Throughout the day, if my mind starts racing or directing me towards junk- in terms of food/anxiety/gossip/frustration/hate/sadness/etc- I stop, take a few breathes, and determine the root of these thoughts. If all I can determine is boredom, than I'll stop the activity for a few minutes to do something fun, such as read my favorite magazine. And then I'll continue with my work, taking deep breathes whenever I feel the need to do so. Nothing is healthier than oxygenating the body with fresh air. And nothing is better than being in the present moment.

When you can bring yourself entirely to the present moment, you'll see that all of life's worries go away. All of your compulsion will go away, your depression, your need of food, blah blah blah, all gone. Instead, you become completely satifised with what you're doing in each second of the present moment.

So use this lifelong principle and apply it to food if you need to. The next time you feel yourself reaching for an unneeded snack or an unhealthy item, pause and take a breather. Maybe take a moment to simply enjoy your surroundings and absorb the beauty around you. After just a few deep breathes, I guarantee you'll find yourself no longer wanting that item, or at least have an easier time taking your mind off the item and getting back to what you're doing in the present moment. Use this principle for ANYTHING.

Have you ever found yourself upset, only to look back on it and see that getting upset was really worthless? This exact principle can easily be applied to a situation like this. Instead of falling to pieces when something "bad" happens, just accept it, take a breather, and relax yourself. Give it a try, and I guarantee you'll be happier and healthier.

Bake Sales Banned?

The classic school fundraiser, the bake sale, will no longer be an option for kids in NYC. The education department, with some exceptions, has banned bake sales in New York City schools. The new policy was actually put into place last year, but it is said that this is the first year where the rules and regulations will be strictly monitored.

It's no wonder the education department started second guessing school bake sales. They reported that roughly 40 percent of the city’s elementary and middle school students are overweight or obese. All those cookies and brownies can't be good for students' physiques.

According to the New York Times, the new policy also limits what can be sold in vending machines and school stores. However, after 6 p.m., allowance of bake sales is back on. So as long as your munching down your high-calorie snacks and putting on the pounds after school, the education department is okay with it.

While the education department has addressed unhealthy snacks during in-school hours, nowhere in the policy does it mention an altercation of the schools' cafeteria food. While there is finally a movement towards schools serving healthier food of better quality, there are still few who actually do so. When I went to school, they served us low-grade chicken nuggets, greasy beef tacos, slimy lunch meat, chicken patties, pan pizza, sugary chocolate milk, off brand tasty cakes, and other such unhealthy, fatty food choices. I could make at least a 5 page list of all the crap they served us. And while I got fed up with the unable-to-swallow food they served us, I was one of the few who actually took the time to pack a lunch. While my friends often complained about the food and would have welcomed healthier options, they didn't want to spend their time (or possibly their futile reputation) making a lunch. Reasons like this show why schools need to give students a little push and serve healthy, edible choices, not just the few parents or kids who take it upon themselves to eat healthy.

According to the Centers for Disease Control and Prevention, the percentage of overweight young people in the nation has more than tripled since 1980. That statistic right there tells you that healthy eating habits need to be not only taught, but enforced in schools. Bake sales can't just be banned. Real, healthy food needs to actually be served to students.

If healthy food were to be served in the cafeterias, then maybe an occasional in-school bake sale would be okay. Instead of being condemned for health purposes, bake sales could be looked at as a fun treat that kids can integrate into their already healthy lifestyles.

Young kids shouldn't have to be going on diets, watching their weight, or deprived of traditional bake sale fundraising opportunities. Young kids should just be able to run around and be kids. But that's just the problem. In today's society, many kids aren't running around, and many parents and schools are feeding their kids crap. This makes it so fun events, such as bake sales, have to be banned.

New York is not the first area to ban school bake sales, however they do have some of the strictest regulations. Other places, such as California, have banned bake sales or at lesat put a limit on the sugar and fat content of snacks.

However, I think schools need to stop focusing their time on school treat regulations and start putting their efforts towards changing the meal that almost every kid eats- school lunch.

Healthy Snacking

Snacking can be healthy when done in the right away. That means, staying away from high fat, empty calorie snacks, and opting for something with a little bit more fiber and/or protein. Sometimes snacks are the perfect pick-me-ups and can keep you from overindulging later in the day. Check out the following healthy picks that will be sure to leave both your brain and tummy satisfied.


Salty
-1/4 cup of dried, unshelled edemame- These come in a variety of flavors. If you're looking for something simple, try the sea salt. If you want a little kick try my favorite, wasabi. One serving has a mere 140 calories and a whopping 14 grams of protein.
-1/4 cup of hummus with a few baby carrot sticks- I am absolutely in love with hummus. In high school, I ate hummus sandwiches like other people at PB&J, nonstop. This creamy, mediterranean dip is primarily made out of protein-packed chickpeas and heart-healthy fat containing sesame tahini. This snack is guaranteed to leave you completely satisfied, with only an added 80 calories to your days consumption.

Sweet
-One 8oz container of Fage 0% Greek yogurt with one tablespoon of honey- Greek yogurt is particularly dense and creamy, even without the fat. Add a tablespoon of honey and the snack comes to 180 calories (energy) along with a full 20 grams of protein. Mmm.
-Two individually wrapped Dove Dark Chocolate squares- Costing just 84 calories, the individually wrapped squares assure that you won't down a whole candy bar. Plus, a little dark chocolate can actually be good for you. And, when it comes to dark chocolate, a little goes a long way in making your tastebuds satisfied.
-An apple or banana- You can't go wrong with a piece of fruit. Typically containing around 80 calories, nature's sweet candy is filled with fiber and nutrients. Heck, if you're really hungry, indulge yourself in two pieces.

Savory
- One tomato, sliced and sprinkled with 1 oz. feta cheese- This 100 calorie snack is the perfect combination between juicy, salty, and savory. Add some basil for a little extra punch of flavor.
-Zesty BBQ Soy Crisps- Crispy and savory like BBQ potato chips, without all the greasy fat. Try a brand such as Genisoy which enhances their crisps with soy protein. One serving packs just 120 calories and 7 grams of protein.

So the next time you reach for a snack, skip the Doritos and the gummy bears and try out these options, which are more nutritious but equally as satisfying. Determine if you're craving something salty, sweet, or savory and give it a go. There are tons of snacks that aren't on this list that are just as healthy and delicious. When it comes to snacking, aim for something under 200 calories with at least 2 grams of fiber or 6 grams of protein per serving.

Beware...Excercise May Make You Gain Weight?

While this might sound counterintuitive, if not careful, exercise can actually make you gain weight. Don't let all those endless miles on the treadmill or those arduous heavy-weighted squats go to waste. Be mindful of the following traps that can damage almost any gym-goers physique.

• Justifying junk: Picking up a complimentary doughnut as you pass by the break room on your way into work might not sound like a bad breakfast idea after having just completed sweaty morning workout. Hungry and readily available, it's easy for one to grab and quickly devour the sugar-&-fat loaded doughnut. However, this doughnut would cost you roughly 200-250 calories depending on the brand, and up to 15 grams of fat! According to Self magazine's fitness calculator, a 140 pound person who runs at a moderate pace (9mph) for 30 minutes will burn approximately 366 calories. Meaning, if you choose to indulge in that doughnut, over half the calories you burned from the treadmill will be instantly canceled out. And it's not just being ravenous after a workout that may cause you to needlessly indulge. Many people justify spoiling themselves with junk food or late night snacks as long as they stick to a regular workout schedule. While it's okay to treat yourself once in awhile, daily indulging on junk will completely destroy your gym efforts in terms of sculpting a toned body. While the boundless aisles of chips may seem admissable when you're consistently working out (especially when going grocery shopping on an empty stomach), its best to skip them all together and wait until a special occassion, such as dining-out for lunch, to satisfy your junk food cravings. This way, the chips/pretzels/etc. will be already portioned out for you, eliminating the temptation of overindulging.
  

• Evil & Expendable Energy Bars/Drinks: Unless you are training for a triathalon, most likely you don't need to be consuming energy drinks or bars. Sports drinks tend to be high in sugar (or controversially cancer-causing artificial sugar) as well as other processed/artificial ingredients. It would be better to get electrolytes and a few pick-me-up calories from something wholesome, like a banana. Even worse are energy bars, which are often loaded with both processed ingredients and a ton of calories. Other than the added vitamins that they are enhanced with, energy bars are essentially the equivalent of a candy bar. In fact, some candy bars such as the ones that contain peanuts actually provide equally as much protein as many energy bars. Not to mention, energy bars often taste like chalk, allowing candy bars to by far outshine them in taste. Also, if you don't read the nutrition label you can often end up consuming a whole meals' worth of calories, just by eating one bar! Popular brands of energy bars such as PowerBar and Cliff typically contain between 270-300 calories per bar. While this isn't quite a meal's worth of calories, just eating one bar probably won't leave you satisfied. Most likely you'll reach for something else, adding even more calories to the stack. The Mayo Clinic says that most high impact aerobics only burn approx. 255 calories per 30 minutes...less than what's in the typical energy bar. So stick to guzzling pure H20 instead of those sugary, food-colored drinks. Refuel by eating my favorite, a banana topped with peanut butter, giving you a kick of protein, some natural electrolytes such as potassium, and a superior taste to that of any processed protein bar.

• Hungry as a Hippo: Many people hit the gym without having eaten anything, such as times immediately prior to meals. For many people, the prime times to head to the gym are either in the morning right before breakfast, or in the evening right after a long day of work/class. Often having not eaten anything for hours, people find themselves leaving the gym starving, or their stomach growling an hour or so later. This might not only leave you feeling justified in swinging by Burger King on your way home, but you may find yourself downing not only those greasy chicken nuggets, but a large french fry as well. And even if you have good self-control and consider yourself a non-fastfood junkie, you're more likely to overeat at your next meal, or reach for an unhealthy snack in between then. There's no doubt that exercise stimulates the appetite. It also burns calories, requiring food to refuel the body. However, just how many calories exercise actually burns is often overlooked. Many people assume that after a hard workout, they've burned enough calories that they can eat just about anything. This is not true. While you should consume foods containing both protein and carbs as well some healthy fats post working out, you don't necessarily need to up your intake. Drastically increasing your portion sizing will leave you looking like you never even go to the gym at all. If you're looking to maintain a steady number on the scale or to lose a few pounds, keep your portion sizes consistent, whether you've worked out that day or not. A typical hour workout will burn anywhere from 150-550 calories, depending on the intensity. In terms of food, this is not that much considering eating something healthy and low-cal like a bowl of oatmeal and an apple adds up to 200 calories in itself. For the normal gym-goer, meals don't need to be supersized and if your appetite feels like it is. To help avoid a huge spike in appetite after working out, reach for a snack an hour or two before hitting the gym. AOL Health recommends choosing a food that contains both protein and complex carbs. Try whole wheat crackers spread with a tablespoon of almond butter.

While if not mindful, exercise may lead to weight gain. However, there's no doubt that exercise is extremely beneficial and one of the key ways to actually lose weight. Just be aware that exercising can set traps that can actually cause the numbers on the scale to go up. Stick with a healthy diet, while letting yourself occasionally indulge in a treat. Don't use going to the gym as an excuse to eat a huge bowl of ice cream. Instead of connecting treats as being a reward, make them be an arbitrary moment of indulgence just because life is good. Allow yourself to take time to savor the taste and be in pure contentment. I also wouldn't let energy bars or drinks be your treat, for the simple fact that they just don't taste good. And don't think that they are actually a health food, because quite frankly they're not. Lastly, stick to moderate portion sizes and use healthy pick-me-up snacks to curb your appetite. Before downing a whole meal, eat something small and allow time to digest. Notice how you may feel a little less ravenous, and always stay in tune with your body allowing it be the guide in telling you if you really are hungry.

More on Why You Should Take The Stairs

Avoid elevators and save time, health

Students should opt to take the stairs, not get a lift.

It’s a familiar story.

You walk in Anderson Hall and file into the long line of people waiting for the elevator to arrive from the 12th floor. After collecting students and faculty from every level on its descent, the elevator finally reaches the first floor, where it quickly fills up, leaving no room for you.

“Come on,” says the little voice in the back of your head. “Why didn’t you just take the stairs in the first place?”

It’s time you start listening to that little voice.

By taking the stairs, students can simultaneously save time, the earth and their bodies. Additionally, those who climb the university’s many sets of steps aren’t taking up valuable space necessary for riders who are wheelchair-users or otherwise physically unable to take the stairs.

Unless it’s physically necessary, the elevator serves as a crutch to many who are simply lazy or ignorant of how they are weakening not only themselves but their environment as well.

As Americans’ lifestyles become increasingly more sedentary, every bit of exercise is important. As college students, we spend a lot less time being active and a lot more time sitting in the classroom.

Taking the stairs in between classes, though, makes it possible to incorporate regular physical activity into a jam-packed college schedule.

According to health24.com, a 154-pound person can burn 10 calories per minute taking the stairs. That may not sound like a lot, but walking up the stairs for a total of 10 minutes a day adds up to 700 calories per week – amounting to 2,800 calories per month.

“Taking the stairs instead of the elevator should not be considered your cardio for the day, but you will be burning more calories,” said Tricia DePoe, fitness coordinator for Campus Recreation, “and anything extra helps.”

“Think of the saying, ‘if you don’t use, it you lose it,’” DePoe added. “That can apply here.”

Climbing stairs helps to tone the leg muscles, particularly the quadriceps and buttocks, and helps serve the same purpose as those arduous lunges you may do at the gym.

A study conducted by the European Heart Journal showed an average increase of 8.6 percent lung capacity among 69 hospital employees, after they took the stairs for 12 weeks. Participants also showed a 1.7 percent decrease, along with decreases in waist circumference, diastolic blood pressure and LDL cholesterol (bad cholesterol).

Standing in an elevator won’t burn you many calories, but it can burn valuable time and different kind of fuel.

Elevators also require energy, raising the electrical bill and taking a toll on the environment. The American Council for an Energy-Efficient Economy found that elevators in air-conditioned office buildings account for 5 percent of building electricity use in North America.

Taking the stairs boosts the health of the environment and your own body, so unless you’re physically unable to take the stairs, there’s no excuse to wait in those lines. Instead, save yourself some time, burn some calories and head for the stairs.

Skip The Elevator

After recently moving into my dorm room, located on the fifth floor, I quickly realized I'd either be: A) Spending a lot of time waiting for the elevator or B) Getting my butt into shape by walking up those 5 lengthy flights of stairs.

Considering I'm an impatient person and like to keep fit, I assume I'll often opt for the latter option (which I've been doing quite frequently). While I can't say I love climbing stairs, I've discovered that the activity itself will be doing my body wonders.

After doing some research, I found that climbing stairs burns 7 calories a minute, where as standing in an elevator only burns one calorie a minute as well as burns up a lot of time. If I were to take the stairs for just 10 minutes 7 times a week, which is quite likely considering the number of times I stop in and out of my room, I'd be burning 490 calories a week. That means I'd be burning almost 2,000 calories a month, just by taking the stairs!

If you're looking for an easy activity to add some exercise into your everyday life, skip the elevator and hit the stairs. If you do not often take the stairs, I guarantee that after awhile you will notice yourself beginning to slim down. And almost immediately, you will probably notice your leg muscles beginning to tone. In particular, climbing stairs tones the quadriceps and buttocks muscles. You can consider this activity similar to those arduous lunges you do at the gym. So think of it this way, you can bring the gym to almost any building you go to. One step at a time you'll be slimming down and boosting your health. Give it a try and see what you notice.

Kick the Freshman Fifteen

Yep, it's that time of year again. School time, which also makes it easy for those healthy habits you worked on over the summer to drift away and for the pounds to start creeping back up. Stress, alcohol, and sleep deprivation are among the many factors that cause college students to gain weight, especially freshman who are trying to adjust to college life. However, this is NOT a one way road. You do not have to be a representative of one of those statistics that shows college kids gain weight, like the one recent study that showed 1 out of 4 college freshmen gain 5% of their body weight within the first semester. Prove to yourself (and those statisticians) that you can stay off the bandwagon and take your personal part in preventing American obesity. With a few simple preventative techniques, you can not only avoid the freshmen 15, but may even lose the Healthy Human 10 (hah). Check out the following tips, and whether you're a college student or not, put them to use!

Hit the Gym- With organized high school sports out the window, and long-nights of studying, friends, and goofing off filling in the space, it's easy for college students to lose the active lifestyle they once had. Although it may seem hard to fit the gym into your schedule, exercise is important and should be made a top priority. Cut off a little of the daily time spent on facebook, and get your booty to the gym. Most campuses have fully equiped, onsight gyms that are free for students' access. Exercise can be a great way to de-stress and take your mind off what may be a grueling workload. Also, instead of snacking during your study breaks, try doing some yoga which will help calm and clear the mind and will better your concentration for when you return to your work.

You Booze, You Won't Lose- Alcohol is loaded with empty calories and easily contributes to packing on the pounds. Allow yourself an occasional (key word) drink, but limit yourself to one or two. Don't be that crazy freshman kid drinking Wednesday night through Saturday, unless you want be "that" crazy, no-game beer-bellied freshman. Also, skip the fruity mixed drinks which tend to be higher in calories, and instead stick to something lighter such as a minty mojito. Drinks, such as a 10 oz. margarhita which contains around 550 calories, will have you guzzling down more calories than a McDonald's Big Mac. Have more than one, and you'll be on your way to over 2 jumbo hamburgers with cheese and everything. So avoid having to deal with your weight and your worrisome parents nagging when you come home by avoiding getting the beer-belly altogether.

Big Belly Buffets- Most colleges have at least one all-you-can-eat buffet style cafeteria. This doesn't mean you should eat all you can eat! Instead, be choosy and don't overload your tray. Skip the burgers and french fries which are probably half-ass anyways, and give your attention to the salad bar, the only area that offers food which isn't half dead. Aim for a colorful plate and try to get something from every food group. Choose lean proteins and foods that are baked or steamed, rather than fried. Avoid the ice cream bar and pick up a few pieces of fruit on your way out (one for dessert, and some for breakfast).

Eat Breakfast- Those who eat breakfast tend to be less overweight. Breakfast helps keep your metabolism speedy and your blood sugar steady, helping to avoid that feeling of wanting to binge later on. It will also keep your mind on track for when your sitting in those classes that may be a little hard to pay attention in. Simply set your alarm a mere ten minutes earlier and chomp down on an easy-to-make bowl of whole grain cereal. Grab a banana or apple and head out the door.

Keeping Track- You may want to keep a food journal so that you are aware of roughly how many calories are going into your body. You may be surprised at what you find after you write everything down. Also, weigh yourself at least once a week to make sure you're maintaining a steady weight. If you go above 5 pounds over your normal weight, make sure to work a little harder the following week. Don't let your weight gain get out of hand.

Stress Free- Try to limit your stress and have a good time. Enjoy college, socialize, and do things in which keep that smile on your face. A healthy person is a happy person. Keep yourself healthily busy and get the most out of your experience at college, which will help keep you from eating when your bored. Do some yoga or deep breathing when you feel hungry so that you can tune in with your body and make sure that hunger is what you truly feel. You may want to find a partner who is as dedicated as you in keeping fit and healthy. You both can help to movtivate eachother in warding off that frightful freshman 15. Most of all, enjoy the year and don't be too hard on yourself. Have an occasional indulgence and have fun! Good luck!

Healthful Indulgence: Day 7

The Final Day

Morning Indulgence: Start your day off with a fresh squeezed glass of orange juice. That's right, pull out your juicer, the one that may be hidden in the dark corner of your basement shelves...It will be worth the effort of finding the juicer and squeezing orange after orange once you taste the deliciously sweet, pure taste of the juice. Nothing beats fresh squeezed, especially when it's the first thing you wake up to.

Mid-day Indulgence: Grab your camera, get outside, and start snapping some pictures. Try photographing the newly budding trees, or the laughing kids playing on the sidewalk, or the whispering blades of emerging green grass, or any ordinary yet inspirational moment of life that you see in your surrounding environment. Notice how rhythmic and entrancing photography can be when you let yourself go and get creative.

Evening Indulgence: Splurge and go out for dinner at your favorite restaurant, even if it's a little pricey. Steeply-priced food is often money well spent, especially if you know the place. Don't be afraid to call up someone you've been a little anxious to pursue. If no one special is on your mind, grab one of your closest friends and go out and celebrate your friendship! Get dressed up and pull out that fancy little dress that you've been dying to wear. Order some champagne or wine (if applicable) and enjoy the relaxing dining experience. Follow your meal by sharing a dessert with your accompaniment.

Final Indulgence: Take a nighttime stroll with your earlier dining partner (weather permitting). Ingest the beauty of the surrounding outdoors whether it be from the sunset, moonlight, or just the warm company beside you as you walk along in the fresh-air, digesting your earliear, satisfying meal.

That completes the seven day Healthful Indulgence series. However, notice that most of the components of the previous indulgences all consisted of experiences that can be smoothly included in day to day life. Healthful indulgence is a way of living, a way of breathing, relaxing, and sustaining your daily satisfaction, so that rarely will you desire a "negative" indulgence, and find yourself in a cloud of guilt the next day. With just a little time and awareness each day, you can energize your body and satisfy your cravings, while boosting your mood and keeping your mind at peace. Remember to take some time each day to breathe and relax, to savor each bite of your food, and to incorporate a little stress relieving, fun-filled exercised. If you cherish each moment of pleasure, and take the time to really feel its existence, you will find yourself feeling everlastingly full of content. All of these lifestyle tactics, which are truly daily indulgences of the simple moments of pleasure, will transform your state of mind, body and soul.

Healthful Indulgence: Day 6

So I just got back from a camping trip where we hiked an 8 mile loop which passed by what's supposed to be the "best view on the AT" in PA. The site is named the Pinnacle, and it was absolutely beautiful. We started around 8 a.m., and it felt so invigorating to get up early and embark upon a hike. Fresh, crisp air passing by my face, alongside some of the chillest people at my school...it was great. It was very refreshing to get away from my urban campus for a little while and enjoy all that nature and Spring has to offer. As for that, if you have the time, indulge in a camping trip, even if it's just for the night, make a fire, enjoy some s'mores, and go on a hike. If not, try taking a day hike, and enjoy the beautiful, great outdoors! Enjoy life's natural "Fun, Fitness, and Fresh-air"!


Day 6
Morning Indulgence: Swing by your local coffee shop for an awakening, dark-roasted brew. Try to choose one of the lighter options on the menu, such as a coffee, espresso, or cappuccino made with skim milk. Not only will the drink warm you up and wake you up, according to WebMD, coffee can boost your mood and lower your risk of diabetes, Parkinson's disease, cavities, and colon cancer. However, remember everything in moderation, but know that the occasional coffee is actually a healthy indulgence!

Mid-day Indulgence: Have an afternoon snack when hunger embarks. Go to your local store and grab some Vitamin A-rich carrot juice, and assemble some celery sticks with protein. Notice how the protein and heart-healthy fat of the peanut butter calm your hunger, making you feel satisfied and content. Wash it down with the sweet, yet vegetable-comprised juice.

Evening Indulgence: Take an evening stroll, opting for the time right before the sun sets (weather permitting, if not absorb the outdoor surrounding from the comfort of you couch). Notice how calm and peaceful the evening light makes your surroundings appear. Take in the picturesque sky, and capture the image in your mind for later use. Take a moment to stop and just absorb the sunset's beauty and the tranquility of the moment.
Final Indulgence: Put on some music, and jam out to some of your favorite tunes. Release your tension and let your body be free as you get wild and do some crazy dancing. Try not to be self conscious, and notice how great if feels to dance carefree, solely within your own presence.

Healthful Indulgence: Day 5

Morning Indulgence: Assemble a fresh fruit salad, using any fruit you have available. Try to include fruits containing a variety of colors, such as strawberries, blueberries, bananas, oranges, and kiwis. Top with a dollop of nonfat Greek yogurt and some chopped walnuts. Drizzle with honey if desired. Notice how aesthetically appealing your morning meal is and how tasty a nutritious breakfast can be.

Mid-day Indulgence: Grab a soccer ball and pass it around with a friend, or grab a basketball and shoot some hoops at a nearby park. Let yourself go and be free. Feel what it feels like to be a kid again. Laugh, play, have fun during your afternoon break from your hectic adult-life.

Evening Indulgence: Try a new class offered at the gym or in your local city. Do something you haven't ever experienced before, such as pilates, hip-hop dance, or karate. Notice how refreshing it feels to mix up your normal exercise routine. Feel positive and accomplished afterwards knowing that you most likely worked muscles that you don't normally reach. You may even find that you have found a new favorite hobby.

Final Indulgence: Grab a kid-sized Rita's Italian Ice on your way home from the exercise class you just completed. Choose your favorite flavor and refrain from feeling guilty, knowing that treated yourself to a moderately portioned sweet, low-fat dessert. Slowly savor each bite and relax in the comfort of a well deserved delight.

Healthful Indulgence: Day 4

Morning Indulgence: Get up an hour early to do a morning yoga session. Do an hour of hatha yoga, awakening and stretching each part of the body. Focus on stretching out your legs which may have become tight from yesterday's run. Feel how awakening and refreshing it feels to let the tension out of your high-stressed, high-worked body. Follow by eating one of your favorite, nutritious breakfasts.

Mid-Afternoon Indulgence: Go out for lunch with some friends or co-workers. Engage in light-hearted conversation and make sure your voice gets heard. Allow yourself to share your own thoughts and stories, while being an ample listener as well. Notice how a social break pulls you away from your own stress-related thoughts for at least a brief period of your day.

Evening Indulgence: Stop by the grocery store and pick up some omega-3 fatty acid, protein filled salmon steaks (wild if available) or niacin, potassium filled portobella mushrooms if you're a vegetarian (or a protein-packed veggie burger with as few additives as possible if you prefer). Fire up your grill and get cooking while you enjoy the great outdoors. While your meal cooks on the grill, rather than impatientlly waiting, take a few deep breaths as you sit cross-legged in the nearby grass/ground.

Final Indulgence: Call up or grab your nearest friend and engage in a game of cards or any one of your favorite board games. Get a friendly, lighthearted game of competition going on as you arouse your social and mental senses. Notice how much fun you have once you get going, especially if you weren't particularly looking forward to playing.

Healthful Indulgence: Day 3

Morning Indulgence: Do ten to fifteen minutes of light, awakening stretches. Let your body fall naturally in place as you stay in tune with how your you're feeling. Breathe through each posture of which you engage. Following your stretching, take the time to get out your old blender and make yourself a fresh-fruit smoothie. Notice the vibrant color and sweet taste of your morning meal, as you focus on taking slow sips of enjoyment.

Mid-Afternoon Indulgence: Go for an afternoon jog. As you run, focus on your surroundings, your energy levels, and a positive mantra of which you repeat, rather than letting your pace or the distance of the run absorb your thoughts. Afterwards, lay down for at least 5-10 minutes in the grass (weather permitting), relaxing and feeling good about yourself as you soak in the afternoon warmth. Enjoy a few walnuts or other nut of your choice as a great pick-me-up, getting you ready for the rest of your day's endeavors.

Evening Indulgence: After returning from work, school, etc. do a fifteen minute relaxation. Lie on the ground, focusing solely on taking deep breathes and relaxing each individual part of your body. If you'd like, place your legs straight up against a wall as you lie on you back. As thoughts flow in and out of your head, just simply let them pass by, being careful not to get to tangled up on one single thought. Notice how fully recharged you feel after a short period of relaxation.

Final Indulgence: Prepare a cup of calming chamomile tea, adding a little naturally sweet, B-vitamin-packed honey if desired. Pick up a good book that you've been meaning to start/finish, or a favorite magazine of your choice. Engage in subconsciously strengthening your mind through an hour or so of joyful reading.

Healthful Indulgence: Day 2

Day 2
Morning Indulgence: Indulge in a healthy breakfast of oatmeal cooked with fresh blueberries. Simply make the oatmeal on the stove-top as instructed on the packaging and add the blueberries a few minutes before the oatmeal is done. Notice how these antioxidant rich berries add a pungent swirl of flavor as they burst open, seeping their violet color into your morning breakfast. Top the oatmeal with a light drizzle of maple syrup, satisfying your sweet-tooth-cravings of indulgence, while boosting your immune system with its innately fortified zinc and manganese nutrients.

Mid-day Indulgence: Take 15 minutes to play a game of Frisbee with a friend (or with your dog if you have one and are at home), enjoying the sunlight as it beats down upon your head. Feel the re-energizing of your body that comes from just a short period of aerobic activity, as it breaks up your often long, monotonous day.

Evening Indulgence: Take the time to call up an old friend, one who you haven't gotten the chance to speak with in awhile. Rekindle and strengthen your friendship by checking in on how he/she is doing and by sharing your own stories. Afterwards, take a few moments to feel the gratification that comes from the devotion of a period of your evening to social activity.

Final Indulgence: Fill up your bathtub with some soothing, hot water and some lavender (or other calming fragrance) bubbles. Go full out and put on some of your favorite relaxing music and even light a few candles. Take this time to think solely about yourself and to focus on how you are feeling. Let go of any tension you may be holding from earlier in the day.