tag:blogger.com,1999:blog-10544289825774322742024-03-05T03:00:27.786-05:00Student Bodyhow to prevent weight gain with realistic solutions for the college lifestyleErinhttp://www.blogger.com/profile/12389221393711034553noreply@blogger.comBlogger58125tag:blogger.com,1999:blog-1054428982577432274.post-58516901307406237422010-09-23T10:36:00.001-04:002010-09-23T10:37:33.488-04:00I'm back! Some thoughts on body image.Hello!<br /><br />I haven't posted on this blog for quite awhile. Back when I regularly added to the site, I had only recently begun my recovery from an eating disorder. I've been free of an eating disorder for about 5 years now, thanks in part to a great counselor who I didn't appreciate nearly enough at the time. Anyway, when I wrote more often, eating disorders were more prominent in my mind. I still considered eating disorder prevention a passion, and healthy eating remains one of my interests, but the desire to write about the topic did fade for awhile. I hope that I've gained knowledge in the time I took off that will help me to have a fresh outlook on the same topic. I hope that college students have still found my blog to be helpful in the time I took off.<br /><br />In the time I've took off of writing this blog, my own struggles with body image have not completely disappeared. While it's no longer tempting to me to binge and purge or starve myself, I still at times find fault with my body. I occasionally refer to myself as "fat." I'm not proud of that. I think if I'd kept up with this blog, I might be more focused on maintaining a better body image. Still, I work every day to improve it.<br /><br />I recently came upon <a href="http://blogs.psychcentral.com/weightless/2010/09/9-ways-to-help-others-improve-their-body-image/">"this post"</a> on the blog <a href="http://blogs.psychcentral.com/weightless/">"Weightless"</a> by Margarita Tartakovsky, MS.<br /><br />The post contains 9 ways to help others improve their body image. It's a subject that's been on my mind a lot lately. I recently re-watched Mean Girls (for the gazillionth time!). Remember that scene when the girls are in Regina's bedroom, disparaging various features of their bodies? How familiar is that? Very, right? The Weightloss post gives the following tip:<br /><br /><span style="font-style:italic;">"1. Avoid engaging in fat talk and discourage them from doing it, too. If someone you know fat talks regularly, help her break the cycle. Many people don’t even notice how much and how often they fat talk, and might not realize how powerful fat talking is at damaging their self-image. This can be as subtle as steering the conversation to another subject or telling the person why fat talking is terrible."</span><br /><br />Recently, my boyfriend and I made a deal to quit calling ourselves "fat." We both do it, and it's not true about either one of us. Having another person call you out on your behavior is helpful because you have accountability. If you make it clear that's it not acceptable, the behavior will stop. People act because of reactions they get. So they call themselves "fat" because of the reaction. It's reassuring to hear "no, you're not." But it's also damaging because it makes it acceptable to judge yourself by your body. This tip is important because it makes it clear that judging ourselves by our bodies is not OK. Why don't you make a pledge to avoid "fat talk" in your life? I'll let you know how my own pledge goes. <br /><br />Let me know if you come across any great posts on other blogs and I'll be sure to link and talk about them if I think they'll be helpful.<br /><br /><a href="http://blogs.psychcentral.com/weightless/2010/09/9-ways-to-help-others-improve-their-body-image/">9 Ways to Help Others Improve Their Body Image"</a>Erinhttp://www.blogger.com/profile/12389221393711034553noreply@blogger.com4tag:blogger.com,1999:blog-1054428982577432274.post-79903726712529244522009-11-17T03:45:00.002-05:002009-11-18T01:56:19.760-05:00Dieting "Rules"I recently posted on foods you should never swear off because of a diet. <a href="http://collegecandy.com/2009/11/16/body-blog-break-those-diet-rules/">College Candy points out the flaws in more diet "rules."<br /></a>Erinhttp://www.blogger.com/profile/12389221393711034553noreply@blogger.com2tag:blogger.com,1999:blog-1054428982577432274.post-47085349967708143602009-02-09T14:15:00.005-05:002009-02-11T00:41:32.140-05:00Foods You Should Never Give Up in the Name of a Diet<div>This is a list of foods I once thought were necessary to avoid for weight loss, and why I've learned that's not true.</div><br /><div> </div><strong><span style="color: rgb(51, 0, 153);">Full-fat salad dressings</span></strong><br /><div><span style="color: rgb(0, 0, 0);">Vinaigrette dressings are better for you, but fat-free dressings are often made with high-fructose corn syrup and aren't as satiating. If you want bleu cheese dressing, have bleu cheese, especially if it's on a salad and not a platter of wings.</span></div><br /><div> </div><strong><span style="color: rgb(51, 0, 153);">Bread</span></strong><br /><div><span style="color: rgb(0, 0, 0);">A girl cannot live on soups and salads alone. Bread, especially high-fiber, 100% whole wheat, is a necessary form of carbohydrate that the body craves.<br /><br /><span style="font-weight: bold; color: rgb(51, 0, 153);">Milk and cheese</span><br /><br />Young women don't get enough <a href="http://www.consumeraffairs.com/news04/2006/03/calcium_study.html">calcium.</a> And in a two-year <a href="http://www.sciencedaily.com/releases/1999/04/990421073608.htm">study</a> of women ages 18 to 31, researchers found that higher calcium intakes might reduce overall levels of body fat and slow weight gain for women in this age group. Women who consume calcium from dairy products, or who consume at least 1,000 milligrams per day, may reap the most benefits. So calcium supplements don't cut it. Also, women who consumed more than 1900 calories a day did not benefit.<br /><br />Low-fat products are best. But let's face it, it's not practical to cut these treats out of our diets completely.<br /><br /><br /></span></div><br /><div> </div><br /><div> </div>Erinhttp://www.blogger.com/profile/12389221393711034553noreply@blogger.com1tag:blogger.com,1999:blog-1054428982577432274.post-86353639370103820102009-02-07T17:14:00.007-05:002009-02-07T19:49:43.261-05:00Unhealthy Thoughts about Food and Body Image I submitted a guest post on <a href="http://www.collegecandy.com/body/16671#more-16671">losing weight healthfully</a> at <a href="http://www.collegecandy.com/">College Candy</a> today, and it got me thinking about the <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">mindset</span></span> that encourages a person to diet. If someone thinks that life will be better when he or she has lost weight, that signals an unhealthy attitude about food and body image. But when you're the one having the thoughts, sometimes it's hard to perceive when they've become unhealthy. <div> I've discussed the thin line separating <a href="http://student-body.blogspot.com/2008/08/from-dieting-to-disorder.html">dieting from an eating disorder</a> before. The <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">process</span></span> doesn't occur overnight. For me, it happened step by step. Negative thoughts about my appearance led to dieting. Dieting led to constant restricting. Constant restricting led to perceptions of "good" and "bad" foods. <div><div><div> By the time I realized my diet was controlling my life, the thoughts that influenced me were so instilled in my mind and accepted as <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">fact</span></span>, I couldn't recognize how illogical they really were. I didn't realize how irrational they were until actually spoken aloud to someone else. Have you ever found yourself thinking any of the following statements?</div><div><br /></div><div> <span class="Apple-style-span" style="font-style: italic;">Everyone is this room is looking at me thinking that I'm fat.</span></div><div><span class="Apple-style-span" style="font-style: italic;"> He would like me better if I lost weight.</span></div><div><span class="Apple-style-span" style="font-style: italic;"> They're thinking that I shouldn't be eating this.</span></div><div><span class="Apple-style-span" style="font-style: italic;"> He's looking at my (face, stomach, whatever body part) because he thinks it's fat. </span></div><div><span class="Apple-style-span" style="font-style: italic;"> No one else cares about what they eat as much as me.</span></div><div><span class="Apple-style-span" style="font-style: italic;"> I don't want to go do something fun because I feel fat.</span></div><div><span class="Apple-style-span" style="font-style: italic;"> If I lose weight, some part of my personality will change as well.</span></div><div><br /></div><div> If you've believed any of these ideas to be true, take a moment and imagine your <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">best friend</span></span> saying them to you. What is the likelihood of these thoughts being plausible? Is it really possible that everyone in the room is thinking that? Is it really true that no one else cares about food? Is your social life suffering because you don't want to be seen? </div><div> If your mindset mirrors this list, dieting won't make you feel better. Dieting is your effort to better yourself, and if the perceived excess weight is gone, <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">poor self-esteem</span></span> will still be there. Learn to love yourself, and it will be a natural progression to treat your body well.<br /></div></div></div></div>Erinhttp://www.blogger.com/profile/12389221393711034553noreply@blogger.com1tag:blogger.com,1999:blog-1054428982577432274.post-25129725058867990372009-01-24T17:50:00.003-05:002009-01-24T18:16:15.506-05:00Making Nutritious Choices Without Sacrifice I started this blog because some of the dieting advice out there is just not realistic for college students. We eat out alot, cost, time and convenience are huge factors and sometimes our friends are bad influences. So I'm always <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">grateful</span></span> when I find plausible tips out there.<div> Now that school's back in session, take-out might be tempting. The Center for Science in the Public Interest has compiled the nutrition information for some common <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">Chinese food</span></span> into a convenient <a href="http://www.cspinet.org/nah/chinese.html">mock menu</a>. The calorie content in some popular dishes is outrageous. General Tso's Chicken can be expected to have 1300 calories, while Shrimp with Lobster Sauce only has 400. Another good tip they suggest: order food <span class="Apple-style-span" style="font-style: italic;">lightly</span> stir-fried.</div><div> MSNBC features reasonable advice in <a href="http://www.msnbc.msn.com/id/28056195/">"Get Rid of the Guilt! Trade Up to Healthier Treats."</a> For breakfast, it suggests small changes like trading regular cream cheese for whipped. It doesn't expect you to swear off <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">fast food</span></span> completely, but does point out that if only McDonald's will do, a regular hamburger is a wiser option than a Big Mac. If going out with friends to a <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">Mexican</span></span> restaurant, choose chicken fajitas over the quesadilla. The article even offers reasonable dessert choices.</div><div> Even with the best of <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">intentions</span></span>, students aren't going to be preparing themselves three nutritious meals a day, every day. Making realistic food choices, like those featured at CSPI and MSNBC, keep us from spending unhealthy amounts of time planning food intake, and help prevent future overeating. If you don't deprive yourself, cravings won't become overwhelming later. </div>Erinhttp://www.blogger.com/profile/12389221393711034553noreply@blogger.com0tag:blogger.com,1999:blog-1054428982577432274.post-48077961535926121172009-01-08T12:54:00.003-05:002009-01-08T13:20:41.832-05:00Things You Never Knew About Your Weight The New York Daily News published an interesting article, "<a href="http://www.nydailynews.com/lifestyle/health/2009/01/04/2009-01-04_8_things_you_never_knew_about_your_weigh-1.html?page=0">8 Things You Never Knew About Your Weight</a>." While I would argue that some of the research covered is actually well-known, some of it has not been highly publicized. My favorite 3 points:<div><br /></div><div><br /></div><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">3. Sleep More, Lose More</span></span><div><div><br /> "When patients see Dr. Louis Aronne, past president of the Obesity Society and author of the forthcoming book "The Skinny," they're as likely to have their sleep assessed as their eating habits. If patients are getting less than seven to eight hours, Aronne may prescribe more shuteye rather than the latest diet drug. With sleep, he says, "they have a greater sense of fullness, and they'll spontaneously lose weight."<div><br /> Why? University of Chicago researchers reported that sleep deprivation upsets our hormone balance, triggering both a decrease in leptin (which helps you feel full) and an increase of ghrelin (which triggers hunger). As a result, we think we're hungry even though we aren't - and so we eat. Indeed, sleep may be the cheapest and easiest obesity treatment there is."</div><div><br /></div><div> Anytime I have to get up earlier than normal, I wake up ravenous. If I stay up late working on something, the same thing happens. My body needs energy, and if I don't sleep, it craves fuel in the form of food.</div><div><br /><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">4. Your Spouse's Weight Matters</span></span></div><div><br /></div><div> "... research shows that weight gain and loss can be, well, contagious. A study in the New England Journal of Medicine suggests that if one spouse is obese, the other is 37% more likely to become obese, too. The researchers concluded that obesity seems to spread through social networks."</div><div><br /></div><div> Doesn't it seem as if your weight seems to go up and down with that of a significant other? And I actually had a former roommate tell me the other day she thinks she's gained weight because she lives with her boyfriend now instead of me.</div><div><br /><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">5. Cookies Really Are Addictive</span></span></div><div><br /> "While food is not addictive the way cocaine or alcohol is, scientists in recent years have found some uncanny similarities. When subjects at Monell Chemical Senses Center in Philadelphia were shown the names of foods they liked, the parts of the brain that got excited were the same parts activated in drug addicts. It may have to do with dopamine, the hormone linked to motivation and pleasure, say researchers at Brookhaven National Laboratory in Upton, N.Y. If obese people have fewer dopamine receptors, they may need more food to get that pleasurable reaction."<br /></div><div> </div><div> There has also been some <a href="http://www.princeton.edu/main/news/archive/S22/88/56G31/index.xml?section=topstories">research</a> conducted on sugar addiction in rats. Professor Bart Hoebel and other researchers in the Department of Psychology and the Princeton Neuroscience Institute have demonstrated that rats who consume high levels of sugar can experience withdrawal symptoms when it's removed from their diet. They're then more likely to binge on it when it's reintroduced later.</div><div><br /></div><div> Basically, food has similarities with any other substance that causes changes in your brain. We associate it with pleasure. The problem begins when it becomes a primary source of pleasure. And food or drugs shouldn't be the first thing we turn to when feeling low.</div><div><br /></div></div></div>Erinhttp://www.blogger.com/profile/12389221393711034553noreply@blogger.com3tag:blogger.com,1999:blog-1054428982577432274.post-55782350256532448792009-01-06T22:42:00.008-05:002009-01-07T14:44:39.344-05:00It's Not Your Job to Tell A Loved One to Lose Weight KCBY of North Bend, Oregon published an <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">irresponsible </span></span><a href="http://www.kcby.com/news/health/37004039.html">story</a> on Jan. 2 about how to tell a loved one that he or she is "fat." Charles Stuart Platkin, a nutrition and public health advocate, bases his advice on a study by the University of Colorado that indicated a majority of successful weight-loss maintainers had experienced a "trigger event or critical incident." He says that this event could be "a comment from a loved one that acts as a wake-up call."<div> In the <a href="http://www.collegesportsscholarships.com/lose-weight-obese-trigger.htm">study</a> referred to, about 32% of the participants pointed to either a medical trigger or an emotional trigger as <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">motivation</span></span>. One participant's motivation was "husband left me and my lawyer told me it was because I was too fat." </div><div> Doesn't that sound like a horrible way to begin what should be a positive life change? Successful weight-loss maintainers should be able to look back at the beginning of their weight loss as the start of their path to a healthier way of life, not the end of a relationship. Even if a talk about weight doesn't lead to a break-up, and it won't necessarily, the start of a weight-loss plan shouldn't be triggered by <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">worry</span></span> about how a loved one feels about you.<br /><div> People who need to lose weight should not be doing it for anyone but themselves. The motivation needs to come from the right place. And they should never be told that they will somehow be a <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">better</span></span> person because of the weight loss.</div><div> It's likely that an overweight person already realizes they are overweight, especially if female. In fact, it's more likely that a female will consider herself to be overweight when she's <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">not</span></span>.</div><div> An <a href="http://www.nature.com/ijo/journal/v27/n7/full/0802293a.html">article</a> in the International Journal of Obesity compared adults' actual weight-status according to BMI and their <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">perception</span></span> of their status as underweight, normal weight, overweight or obese. Researchers found that 59.00% of male subjects were either overweight or obese, but 44.22% said they were overweight. </div><div> But for female subjects, they found an opposite trend. For women, 50.49% were either overweight or obese, while <span class="Apple-style-span" style="font-weight: bold;">60.09%</span> said they are overweight. 34.83% of healthy weight/underweight female college graduates even <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">believed</span></span> they were overweight.<br /></div><div> Platkin warns against being judgmental. But how can negative comments about weight be considered anything but<span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);"> judgemental</span></span>? Telling a loved one that you want them to change means that you view some part of them in a negative light. In other words, you're being judgmental. For someone who already suffers from poor body image, or even disordered eating, these comments can be especially damaging. </div><div> We already know that girls whose families criticize their weight or diet may develop future body image problems. One <a href="http://www.redorbit.com/news/health/607158/familys_weight_comments_cause_girls_lasting_harm/index.html">study</a> found that of 455 college women with poor body image, more than 80 percent said their parents or siblings had made negative comments about their bodies during <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">childhood</span></span>. The opinions of significant others also play a critical role in one's self-esteem. For some people, the opinions of significant others may be even more important to them than those of their families.</div><div> The article makes valid points about how <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">social support</span></span> is needed to maintain a healthy lifestyle, and how couples can resolve to be healthy together. But Platkin completely neglects to mention eating disorders in his story. Someone suffering from binge eating disorder or bulimia knows they when they are overweight. Being criticized about it by a significant other is not going to help. A better approach for significant others would be to simply be there to listen and provide support when their loved one is ready to make changes.... and not one second before.</div><div> Families should of course speak up if they recognize an eating disorder in a member. But comments should focus on concern for <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">well-being</span></span>. They should never focus on appearances, whether the object of concern is <span class="Apple-style-span" style="font-style: italic;">underweight</span> or <span class="Apple-style-span" style="font-style: italic;">overweight</span>.</div></div>Erinhttp://www.blogger.com/profile/12389221393711034553noreply@blogger.com2tag:blogger.com,1999:blog-1054428982577432274.post-65117952538078913062009-01-01T20:46:00.003-05:002009-01-01T20:53:05.787-05:00Small Changes CNN.com has a weight-loss article out today entitled <a href="http://www.cnn.com/2009/HEALTH/01/01/ep.small.changes.diet/index.html">"5 small changes to help you lose weight."</a> They were good idea the first time I heard them, about ten years ago. CNN makes a valid point, that <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">small changes</span></span> make diets more feasible than radical ones. They suggest swapping whole milk for 1 percent milk, whole bagels for halves, ice cream for yogurt, and whole milk lattes for skim milk. The article concludes with a staggering suggestion.... take a 20-minute walk each day.<div> Most weight-conscious people have already ingrained these habits into their lifestyle. For us, making small changes will require more <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">thought</span></span> and creativity. It will require careful monitoring of one's intake for a substantial time, then consideration of which foods are providing extra calories. I know I tend to get into the habit of consuming certain foods on a regular basis. How can you cut the calories for a food you regularly consume? If you make chicken wraps often, you could swap sour cream for salsa. If you eat a lot of sandwiches, it might mean trading mayo for mustard, or no condiment at all. It's all about common sense... but it's not quite as simple as CNN implies.<br /><br /></div>Erinhttp://www.blogger.com/profile/12389221393711034553noreply@blogger.com0tag:blogger.com,1999:blog-1054428982577432274.post-86143855833685372642008-12-29T12:59:00.004-05:002008-12-29T13:22:25.851-05:00Go Zen for the New Year<a href="http://www.starling-fitness.com/archives/2008/12/26/the-eight-keys-to-turning-bad-habits-into-good-habits/">Starling Fitness</a> recently expanded on a post by <a href="http://zenhabits.net/2008/11/the-7-keys-to-turning-bad-habits-into-good-habits/">Zen Habits</a> about the 7 keys to turning bad habits into good habits. I would argue that diet is one of our most ingrained habits. These tips are useful for dealing with cravings that don't represent true hunger. We may get used to turning to food when we are bored, or angry, or upset. After all, we are creatures of tradition. We tend to establish a pattern, and stick with it.<br /><br /><div>The tips are:<br /><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">For each habit, identify your triggers.</span></span> </div><div>Is it boredom? Loneliness? Does tv make you want to snack when you're not hungry? It will be helpful to write them down.<br /><br /><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">For every single trigger, identify a positive habit you’re going to do instead. </span></span></div><div>For me, it's best to try to do something productive, such as blogging or working on my internship applications for this summer. But it could be anything, like calling a friend, writing a song or reading.</div><div><br /></div><div><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">For at least one month, focus entirely on being as consistent with your triggers as possible.</span></span> Perfect timing for a New Year's Resolution, perhaps? In this amount of time, your goals will be well on their way to becoming new habits.<br /></div><div><br /><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">Avoid tempting situations.</span></span> Laura at Starling Fitness points to parties or buffet dinners. As the holidays wind down, maybe it will be spending too much time on the couch that will lead to overeating. Maybe it will be late dinners and drinks with friends. Suggest you try sushi instead of steaks and fries, or a wine bar over beer and appetizers.<br /><br /><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">Realize that your urges will be strong, but they will go away after a few minutes</span></span>. </div><div>It's important to realize that true hunger will not go away. Leo at Zen Habits suggests, "Find strategies for getting through the urges — deep breathing, self massage, eating frozen grapes, walking around, exercising, calling a friend who will support you."<br /><br /><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">Ask for help.</span></span> It may feel like the hardest thing in the world to talk to your loved ones about food issues, but more than likely, they will be willing to support you if they know it's important to you.<br /><br /><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">Staying positive is key!</span></span> You will, at times, feel like giving in to old habits. If you mess up, bounce back. You didn't undo days or weeks of effort with one slip-up.<br /><br /><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">Bonus: If you fail (and many of you will, at least once), don’t give up.</span></span> Bad habits have been ingrained into your daily routine for years. It will take longer than a month to truly give them up. Best of luck!<br /></div>Erinhttp://www.blogger.com/profile/12389221393711034553noreply@blogger.com0tag:blogger.com,1999:blog-1054428982577432274.post-27954509523920521502008-12-29T12:03:00.005-05:002008-12-29T12:24:29.082-05:00Fitness Goals for 2009<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF0mB6Ertnd9U2RLPueJJUrMcIHxB3jUHVhox7ZD0lDviU-rsmct-VbiFdqy_WhXN0ln_X-bw7sRyYnfL7LnGGFcC7GugDXpKs-JlmHnGfH77harHlvhDFePR1OJzvm0cs66W4D_5wfC0/s1600-h/2263135463_fe19b4064f.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 203px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF0mB6Ertnd9U2RLPueJJUrMcIHxB3jUHVhox7ZD0lDviU-rsmct-VbiFdqy_WhXN0ln_X-bw7sRyYnfL7LnGGFcC7GugDXpKs-JlmHnGfH77harHlvhDFePR1OJzvm0cs66W4D_5wfC0/s320/2263135463_fe19b4064f.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5285263498434159346" /></a><div><br /></div>College Candy has posted some tips for stepping up your <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">workout</span></span>, <a href="http://www.collegecandy.com/body/15603">New Year's Resolutions That Work</a>. They're good tips for any time of year. <div><br /></div><div>Personally, I've found that even listening to new <span class="Apple-style-span" style="color: rgb(51, 0, 153);"><span class="Apple-style-span" style="font-weight: bold;">music</span></span> while working out can be a little extra motivation. I especially like listening to the White Stripes, the Raconteurs, or No Doubt (just picturing Gwen Stefani works too.) </div><div><br /></div><div>Do you plan to step up your workout as a <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">resolution</span></span> this year?</div><div><br /></div><div><br /></div><div style="text-align: center;"><a href="http://www.flickr.com/photos/jcrojas/2263135463/"><span class="Apple-style-span" style="font-size: x-small;">Photo</span></a><span class="Apple-style-span" style="font-size: x-small;"> courtesy of </span><a href="http://www.flickr.com/photos/jcrojas/"><span class="Apple-style-span" style="font-size: x-small;">J.C. Rojas</span></a><span class="Apple-style-span" style="font-size: x-small;">.</span></div>Erinhttp://www.blogger.com/profile/12389221393711034553noreply@blogger.com1tag:blogger.com,1999:blog-1054428982577432274.post-23869472747359979062008-12-28T21:12:00.005-05:002008-12-28T21:58:36.810-05:00After the Holidays, Now What? Did you <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">overindulge</span></span> during the holidays? Let's face it, most of us do. My carefully-orchestrated plan didn't quite work out as planned. I was going to spend only a few days home for the holidays, but ended up going home shortly after finals ended. As a result, I have been surrounded by the savory smells of baking and my family's constant snacking for a week.I have kept up an exercise routine, and I have tried to only give in to foods I will truly savor, like traditional holiday favorites rather than fattening snacks I could have any other time of the year.<div> But still, there were times when I did overeat. So I now have to come up with a new <span class="Apple-style-span" style="color: rgb(51, 0, 153);"><span class="Apple-style-span" style="font-weight: bold;">plan</span></span>. As someone who suffered from an eating disorder, I know that dieting, for me, is just not going to work. I will instead try to eat even more healthily than normal, by choosing the healthiest option at each meal. I will still choose foods I enjoy, but when faced with several options, I will choose to most filling for the lowest calorie count. I will probably be eating a lot of soup and salad. But I will no longer allow myself to go hungry as a sort of "punishment" for my sins.</div><div> If you've also had problems with disordered eating and gained some weight this holiday season, you know that it takes 3500 calories to make a pound. Even if a single dinner came to 3000 calories (which would assume you had no reservations about partaking of everything), that still doesn't equal a pound of weight gain. If your weight is up, a majority of it is probably also bloat. Try to eat especially well for a week or so. It will be helpful to get back into a <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">normal</span></span> weight management routine, and then assess the damage, rather than assuming you've gained weight by believing the scale right now. Remember the average American only gains <a href="http://www.nichd.nih.gov/news/releases/holidayweightgain.cfm">a pound</a> during the holiday season. And keep in mind that small dietary changes are ultimately more beneficial than any crash diet.</div><div> And even if you've never had an eating disorder, it's really not necessary to diet for a pound. By just resuming your normal diet and exercise plan, one pound will melt away on its own. The stress of school will be here all too soon. Cash and home-cooked meals will soon be scarce. Enjoy the rest of your <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">vacation</span></span>!</div><div> So have you gained any weight over the holidays? Or were you able to stick to a plan that worked for you? </div><div><br /></div>Erinhttp://www.blogger.com/profile/12389221393711034553noreply@blogger.com0tag:blogger.com,1999:blog-1054428982577432274.post-56118434440444374252008-12-20T14:57:00.003-05:002008-12-20T14:58:51.527-05:00My Favorite PostsI've compiled a list of my favorite posts of the past and added it to the sidebar for new readers. I hope you'll take a look and comment!Erinhttp://www.blogger.com/profile/12389221393711034553noreply@blogger.com0tag:blogger.com,1999:blog-1054428982577432274.post-37155607238940308512008-12-16T18:51:00.004-05:002008-12-16T18:55:47.600-05:00Are Carbs Really That Bad?College Candy posted a useful <a href="http://www.collegecandy.com/body/15183">post</a> yesterday about the why we shouldn't avoid all carbs. Check it out! <div><br /></div><div>I like Kelly's realistic perspective, although I also agree with commenter Coco's perspective on pizza. </div><div><br /></div><div>What do you think? Have you ever tried a low-carb diet?</div>Erinhttp://www.blogger.com/profile/12389221393711034553noreply@blogger.com0tag:blogger.com,1999:blog-1054428982577432274.post-84839803953170586772008-12-13T18:52:00.003-05:002008-12-13T19:20:23.321-05:00Navigating the Holidays for the Eating DisorderedNewsweek has a much-need article right now on <a href="http://www.newsweek.com/id/174022">"Holiday Help for Those with Eating Disorders."</a> The tips are aimed at the families of the eating disordered. For those whose parents don't know, I hope they at least suspect, and will take the tips to heart. They are:<div><br /></div><div><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 102, 102);">1. Strategize. </span></span></div><div>"(sometimes just having such an abundance of food can trigger bulimic episodes) So plan ahead. Whether it's making some foods available or just making others less obvious."<br /></div><div><span class="Apple-style-span" style="color: rgb(51, 153, 153);"><br /></span></div><div><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 102, 102);">2. Don't Force.</span></span></div><div>"Insisting that an eating-disordered family member attend the big Christmas brunch or pile on another few slices of ham can be very harmful."<br /></div><div><br /></div><div><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 102, 102);">3. Don't Focus on the Food.</span></span></div><div>"The season's focus on food and cooking means that people with diagnosed disorders feel that their eating habits will be watched closely, and people who are trying to hide disorders will be especially worried about being caught."<br /><br /></div><div><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 102, 102);">4. It's Not Personal.</span></span></div>"The rest of the family will dig in, so if you're a host or hostess, don't be offended if a particular guest has a light plate."<div><br /></div><div>These are excellent, appropriate tips for family members, and I would have had a much easier time in years past if my family had followed them. But my family, while I assume<span class="Apple-style-span" style="font-style: italic; "><span class="Apple-style-span" style="font-style: normal; "> they suspected, has never confronted me about my disordered eating habits. So, I will modify these tips for those of you in similar situations. </span></span></div><div><br /></div><div><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">1. Strategize.</span></span></div><div>This advice still applies. Start thinking <span class="Apple-style-span" style="font-style: italic;">now </span>about how you will handle the holidays. In my case, I will not be spending the week surrounding Christmas with my family, but only a couple nights. I don't want to be surrounded by that much food for that extended period of a time. I realize this is not the most healthy behavior either, but right now, it's right for me.</div><div><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);"><br /></span></span></div><div><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">2. Don't Force.</span></span></div><div>Plan ahead exactly what you will say if you are being pressured to eat when you're full. A simple, assertive "No, thank you, I'm not hungry," should do the trick. </div><div><br /></div><div><span class="Apple-style-span" style="color: rgb(51, 0, 153);"><span class="Apple-style-span" style="font-weight: bold;">3. Don't Focus on the Food. </span></span></div><div>The holidays are filled with downtime. I try to pack my day with activities like shopping, visiting with friends, and watching movies. If your mind is on socializing, it won't be obsessing about the food and the calories in it.</div><div><br /></div><div><span class="Apple-style-span" style="color: rgb(51, 0, 153);"><span class="Apple-style-span" style="font-weight: bold;">4. It's Not Personal.</span></span></div><div>If you do want to have a light plate of food, just be sure to tell the hostess how much you loved everything. In a time of year that can be so triggering for disordered eaters, you need to be prioritizing your own well-being. Your eating <span class="Apple-style-span" style="font-style: italic;">does not</span> have an effect on other people.</div><div><br /></div><div>What are your plans of attack?</div><div><br /></div>Erinhttp://www.blogger.com/profile/12389221393711034553noreply@blogger.com0tag:blogger.com,1999:blog-1054428982577432274.post-11492541040995177702008-12-02T22:26:00.003-05:002008-12-02T23:38:15.541-05:00Finals Stress and Your Perception of It<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil70KoVcPXkvoRHLjTPaPVs3aEiAo2l5rAgaOEPmF6Mu_Fru01qkLIPivFWRyzoid6656_-vYHXj-68G_JgdWU-uWrV-wwePufp9a7T_kRcpYz9S4piU_RZOtdAFLq378mcRtCWChDf3Y/s1600-h/1111789_study_hard_1.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 300px; height: 224px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil70KoVcPXkvoRHLjTPaPVs3aEiAo2l5rAgaOEPmF6Mu_Fru01qkLIPivFWRyzoid6656_-vYHXj-68G_JgdWU-uWrV-wwePufp9a7T_kRcpYz9S4piU_RZOtdAFLq378mcRtCWChDf3Y/s320/1111789_study_hard_1.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5275418304176887682" /></a><br /> <div><br /></div><div> There are a variety of forces colliding right now that could really make a college student <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">stressed out</span></span>. The economy is crashing, and I'm definitely feeling it. The weather is dull and dreary, and it makes me want to stay on the couch instead of going to the gym. And at my school, it's dead week, meaning finals are just around the corner.<div> As I've discussed, we know <a href="http://student-body.blogspot.com/search/label/stress">stress</a> can wreak havoc on a healthy diet, as it has a negative effect on health in general. We hear a lot of advice about how to deal with it. We know to get enough sleep, eat well, and take study breaks. But there are a few other ways to manage stress that are less often discussed. When we have a lot to deal with, how we handle it is all about <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">perception</span></span>.</div><div> In small amounts, stress can actually be a <a href="http://www.msnbc.msn.com/id/15818153/">good thing</a>. According to MSNBC, moderate amounts of stress can help people perform tasks more efficiently and even improve memory. "Stress is a burst of <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">energy</span></span>," says psychiatrist Dr. Lynne Tan of Montefiore Medical Center in New York City. "It’s our body telling us what we need to do." </div><div> Whether we react negatively to stress depends on our perception of it. If we regard it as motivation, we won't be as bothered by it. If I consider the weather to be "bad," my mood will be down, but I've actually been using it as a reason to give myself permission to <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">relax</span></span>.</div><div> While it may seem like the final exams comprise a huge chunk of course grades, your <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">GPA</span></span> will reflect the entire semester's worth of effort, not the "cramming" at the last minute. </div><div> And your GPA is not as important as your <a href="http://www.da.wvu.edu/show_article.php?story_id=40453">mental health</a>. No one is going to ask you your GPA when you graduate; putting it on your resume is optional. Realize that many people take 5 years to graduate, and 12 credits a semester shouldn't be out of the question. Don't worry yourself about things that aren't going to <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">matter</span></span> 10 years from now.</div><div> If you've had problems with disordered eating, this time of year may present new <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">challenges</span></span>, so be prepared. It may be tempting to use studying as an excuse to "forget to eat." To keep myself from doing this, I try to remind myself that starving myself <span class="Apple-style-span" style="font-style: italic;">will</span> catch up with me. And I don't want to be tempted to overeat later, especially during the holiday season. Whatever your own challenges are, try to come up with an actual <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">plan of action</span></span> rather than pushing the thoughts out of your mind.</div><div> Surviving College Life has some excellent <a href="http://www.survivingcollegelife.com/page/2/?s=finals&searchbutton=Go%21">tips</a> for tackling finals. </div><div> WebMD has a <a href="http://www.webmd.com/diet/diet-for-stress-management-slideshow">list</a> of foods to combat stress. Hint: complex carbs is a big one.</div><div><br /></div><div>What other tips did I miss?</div><div><br /></div><div><br /></div><div> </div><br /><br /></div>Erinhttp://www.blogger.com/profile/12389221393711034553noreply@blogger.com0tag:blogger.com,1999:blog-1054428982577432274.post-87151764388385711592008-11-25T20:13:00.005-05:002008-11-25T20:43:48.981-05:00The Perfect Cold-Weather Food<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBBjPiCgknOFbhHEm1J2E2Si3ujpuDlGNowT3KrmYj5nvP_b6gcMq3Pc-sk7buioQwb2XU4gFWUs7s6PpJYtzezKZ5rBsOiIamDUzHu7U00fHsqNwfeOfXs_GrJLOWBIIdkXUNgGrft8w/s1600-h/4494_lg.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 298px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBBjPiCgknOFbhHEm1J2E2Si3ujpuDlGNowT3KrmYj5nvP_b6gcMq3Pc-sk7buioQwb2XU4gFWUs7s6PpJYtzezKZ5rBsOiIamDUzHu7U00fHsqNwfeOfXs_GrJLOWBIIdkXUNgGrft8w/s320/4494_lg.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5272775781371419394" /></a><br /><div><br /></div><div><br /></div>In the winter, I live on <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">soup</span></span>. (It's usually salad in the summer.) I've always suspected it helps me eat less. This knowledge has finally been <a href="http://seattlepi.nwsource.com/health/388943_stayyou24.html">validated</a>. In a study of yearlong dieters, those who regularly consumed soup lost more weight than those who didn't. Broth-based soup, not cream-based is filling, with a low calorie content. I also think it may have something to do with hydration.<div><br /></div><div><div>My personal favorites are the vegetable soup at <a href="http://www.panerabread.com/menu/cafe/soups.php">Panera Bread</a> (150 calories per serving) and Wolfgang Puck's Chicken Tortilla (<a href="http://caloriecount.about.com/calories-wolfgang-puck-chicken-tortilla-soup-i113281">170 calories</a> per cup).</div><div><br /></div><div>I try to avoid the crackers due to the<a href="http://www.umm.edu/features/transfats.htm"> trans fat</a>.</div><div><br /></div><div>What are your favorites?</div><div><br /></div><div><span class="Apple-style-span" style="font-size: small;">Photo from </span><a href="http://www.dinewise.com/"><span class="Apple-style-span" style="font-size: small;">Dinewise</span></a><span class="Apple-style-span" style="font-size: small;">.</span></div></div>Erinhttp://www.blogger.com/profile/12389221393711034553noreply@blogger.com2tag:blogger.com,1999:blog-1054428982577432274.post-20797634214646024582008-11-23T13:32:00.002-05:002008-11-23T13:38:53.557-05:00It Is Only A Pound... After reading an <a href="http://disorderedtimes.com/?p=482">excellent post over at the Disordered Times</a>, I feel compelled to clarify the reasoning behind my previous post. While a one pound weight gain is <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">not a big deal<span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="color: rgb(0, 0, 0);">, people tend to gain and <a href="http://www.nichd.nih.gov/news/releases/holidayweightgain.cfm">keep it on</a>, year after yea</span><span class="Apple-style-span" style="color: rgb(0, 0, 0);">r.</span></span><span class="Apple-style-span" style="color: rgb(0, 0, 0);"><span class="Apple-style-span" style="font-weight: normal;"> And i</span></span></span><span class="Apple-style-span" style="font-weight: normal;">t's much easier to prevent than to lose. </span></span><div><br /></div><div><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-weight: normal;"> If you suffer from disordered eating, realize that a one pound weight gain this year does not necessarily mean you'll do the same every year.... if you're struggling now, or are newly recovered, this year will present new challenges that you will be better equipped to deal with years down the road.</span></span></div><div><br /></div><div>Have a healthy, happy Thanksgiving!</div><div><br /></div><div>*Erin</div>Erinhttp://www.blogger.com/profile/12389221393711034553noreply@blogger.com0tag:blogger.com,1999:blog-1054428982577432274.post-26953906639152319422008-11-12T21:35:00.008-05:002008-11-22T18:23:40.887-05:00Preventing Holiday Weight Gain While Home from College<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7NwwcOOGoU2l_jXo60iBfoZtxvKs34-mOug3EXKxTolCQXp8P1ObNdgGTwpQ_wXNQCMPKLHkiHBcoM0vxZcDmeOVr0r0Ytsh4tWMBNyTDqaUgBhsOQaJqJ_lrxzR0YzDATdOai9HLuPY/s1600-h/2069104457_158539644c.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 213px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7NwwcOOGoU2l_jXo60iBfoZtxvKs34-mOug3EXKxTolCQXp8P1ObNdgGTwpQ_wXNQCMPKLHkiHBcoM0vxZcDmeOVr0r0Ytsh4tWMBNyTDqaUgBhsOQaJqJ_lrxzR0YzDATdOai9HLuPY/s320/2069104457_158539644c.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5271623827290820498" /></a><br /> <div><br /></div><div> It's that time of the year again when newspapers begin publishing their <span class="Apple-style-span" style="color: rgb(51, 0, 153);"><span class="Apple-style-span" style="font-weight: bold;">holiday weight gain</span></span> stories. They're always full of tips on how to prevent the weight the typical American gains during the season. (Average weight gain is actually only about <a href="http://www.nichd.nih.gov/news/releases/holidayweightgain.cfm">one pound</a>, not five like many believe.) But most of these tips are aimed at those actually doing the cooking. Chicago's "Daily Herald" has an <a href="http://www.dailyherald.com/story/?id=249764" target="blank">opinion column</a> out with some advice.<br /><br /> The article says:<br /> "If you've been watching what you eat and have either lost weight or kept it off this year, <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">map your strategy now</span></span> for navigating the treacherous stretch from Thanksgiving to New Year's." This tip applies to college students. It's always a good idea to plan early.<br /><br /> "Elevate your activity levels: Starting now, park farther from the mall or supermarket entrance. It'll be easier to find a spot, and while you're walking in you can plan out your shopping." This tip is the single most important thing one can do to prevent holiday weight gain. During Thanksgiving break, I have the <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">all the </span></span><span class="Apple-style-span" style="color: rgb(51, 0, 153);"><span class="Apple-style-span" style="font-weight: bold;">ti</span><span class="Apple-style-span" style="font-weight: bold;">me I need to exercise. </span></span> While our family members are rushing to the mall after work to buy presents, we have all day to go to the gym or go on walks with older family members. <div><br /></div><div> When <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">shopping</span></span>, it's also a good idea to eat a filling breakfast before you go, and plan where you'll eat lunch. At mall food courts, Chick-fila or Subway are decent options. <br /><div><br /></div><div> "Volunteer at a local shelter or community organization. During this season, and with this economy, groups need volunteers to do everything from wrap gifts to serving and even delivering meals. You'll get a true holiday feeling when you help others and burn some extra calories." If you're staying in town for the holidays, this is excellent advice. But not if you're going home for the holidays. And <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">going home</span></span> is often where the real trouble starts... In my small town, it's so <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">boring. <span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="color: rgb(0, 0, 0);">To combat this boredom, I try to make plans with <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">friends</span></span> from high school I don't see very often.</span></span></span></span><br /><br /> "<span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">Eat before you eat</span></span>: Before you go to a holiday party, eat something light, like an apple or pear (they're both in season). You won't be hungry when you arrive and you'll make better eating decisions when your stomach isn't rumbling." Good point. However, realize that an apple or pear isn't going to satisfy a craving for pumpkin pie. If you're really craving something, allow yourself to have it and prevent the craving from returning with a vengeance later. </div><div><br /></div><div> It's also worth noting that on Thanksgiving day, I am always the only one in my family who eats <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">breakfast</span></span>... and I'm also usually the only one who doesn't go back for seconds and thirds, as well. <br /><br /> "Don't diet on Jan. 1: If you make eating decisions thinking that you're going to go back to or begin a weight-loss program after the first of the year, you're giving yourself permission to eat too much now. So get those thoughts out of your head right now." In my disordered eating days, I was always setting a date. Decide to be <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">healthy</span></span> now, not to be skinny then.</div><div><br /> "Think whole grains: Making stuffing for Thanksgiving dinner? Consider using whole grain, whole wheat bread cubes." The problem with the holidays for college kids is that we're usually not the ones making the dinner. Sure, we can make suggestions, but is Grandma really going to listen? It's probably a more realistic idea to fill most of your plate with <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">vegetables and turkey</span></span> and eat starches like mashed potatoes and biscuits in moderation.<br /><br /></div><div> If you are cooking, <a href="http://www.webmd.com/diet/features/10-tips-for-a-thinner-thanksgiving">WebMD</a> suggests</div><div><ul><li>Use fat-free chicken broth to baste the turkey and make gravy.<br /></li><li>Use fruit purees instead of oil in baked goods.<br /></li><li>Reduce oil and butter wherever you can.<br /></li><li>Try plain yogurt or fat-free sour cream in creamy dips, mashed potatoes, and casseroles.<br /></li></ul></div><div><div> Consider <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">steaming</span></span> your vegetables instead of having a green bean casserole. Or a <a href="http://www.foodnetwork.com/recipes/green-bean-salad-recipe/index.html">green bean salad</a>. Choose pumpkin pie over more calorie-dense, nutritionally-lacking desserts. <br /></div><div><br /> "Go skinny dipping: Bring a platter of colorful, fresh vegetables and low-calorie dip to the party." College kids are going to different kinds of <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">parties</span></span> than older people. But the last time I had a party, I actually did provide a vegetable tray and it was actually a big hit.</div><div><br /> "Pass on the nog: A jigger (1.5 ounces) of any 80-proof liquor (gin, rum, brandy, whiskey) delivers almost 100 calories - before adding any mix. A cup of spiked eggnog delivers an astounding 400 calories." <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">Eggnog</span></span> is just asking for it, unless you really love it and want to indulge. If you don't have a strong preference, a few glasses of wine is not going to derail your diet. </div><div><br /></div><div> "If you're still hungry after your first pass, wait <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">15 minutes</span></span> before returning to the buffet."<br /></div><div>Of course.<br /><br /></div><div> If you've dealt with <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">disordered eating</span></span>, and going home is a trigger for you, begin a plan of attack now. What will you do if you feel the urge to binge? Keep yourself busy by making plans for shopping and movies with high school friends. Ask your parents to have healthy foods available for you. If I didn't ask, mine never would, and being surrounded by the junk foods they normally keep in the kitchen makes me nervous. Don't feel obligated to spend the whole week at home if it makes you uncomfortable.<br /></div><div><br /> So what are some other good tips for the holidays?</div><div><br /></div><div><a href="http://www.flickr.com/photos/carbonnyc/2069104457/#preview"><span class="Apple-style-span" style="font-size: small;">Photo</span></a><span class="Apple-style-span" style="font-size: small;"> courtesy of </span><a href="http://www.flickr.com/photos/carbonnyc/"><span class="Apple-style-span" style="font-size: small;">CarbonNYC</span></a></div><div><br /><br /></div></div></div></div>Erinhttp://www.blogger.com/profile/12389221393711034553noreply@blogger.com0tag:blogger.com,1999:blog-1054428982577432274.post-13265298450280610852008-10-26T21:38:00.004-04:002008-10-26T22:07:56.475-04:00High Levels of Fructose May Lead To Overeating<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpqer13WlrAjW3RiUMkWRxH8W4jjINInWA_3CbDB1Id6pjg0L0ZAP-aUSfS8-587oqSFGiS8p60Bte1JDWc4qJtTtViQGptxiarzgDmkAEVN6iAsP1zQkEp7H5qhANHNwitwqps6lxKNc/s1600-h/828592_75285495.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 150px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpqer13WlrAjW3RiUMkWRxH8W4jjINInWA_3CbDB1Id6pjg0L0ZAP-aUSfS8-587oqSFGiS8p60Bte1JDWc4qJtTtViQGptxiarzgDmkAEVN6iAsP1zQkEp7H5qhANHNwitwqps6lxKNc/s200/828592_75285495.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5261648815025417538" /></a><br /> <span class="Apple-tab-span" style="white-space:pre"> </span> A recent <a href="http://www.sciencedaily.com/releases/2008/10/081016074701.htm">study</a> from the University of Florida found that rats who ate a diet high in <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">fructose</span></span> developed leptin resistance, a condition that contributes to overeating. <br /><span class="Apple-tab-span" style="white-space:pre"> </span> Leptin is a hormone that signals fullness.<br /><span class="Apple-tab-span" style="white-space:pre"> </span> When the rats were given a high-fat, high-calorie diet, the leptin resistant group gained more weight than the others.<div><span class="Apple-tab-span" style="white-space:pre"> </span> If these results are applicable to humans, they help shed some light on the obesity epidemic in our country. <span class="Apple-style-span" style="color: rgb(51, 0, 153);"><span class="Apple-style-span" style="font-weight: bold;">Added sugars</span></span> are in everything!</div><div><span class="Apple-tab-span" style="white-space:pre"> </span> Fructose can be added or natural in foods.<br /></div><div><div><div><span class="Apple-tab-span" style="white-space:pre"> </span> It'<span class="Apple-tab-span" style="white-space:pre">s in fruits and fruit juices, cured or breaded meats, sweetened milk, honey, and </span></div><div><span class="Apple-tab-span" style="white-space:pre">maple syrup, some vegetables and some bread and cereal products, according to the <a href="http://www.mayoclinic.com/health/fructose-intolerance/AN01574">Mayo Clinic</a>.<br /></span> <span class="Apple-tab-span" style="white-space:pre">It’s also in soft drinks, pastries, ketchup, jellies and many processed foods, according to </span></div><div><span class="Apple-tab-span" style="white-space:pre"><a href="http://www.sciencedaily.com/releases/2007/12/071212201311.htm">Science Daily</a>.</span></div><div><span class="Apple-tab-span" style="white-space:pre"><span class="Apple-style-span" style="white-space: normal;"> <span class="Apple-tab-span" style="white-space:pre"> </span> In food label ingredient lists, sucrose also refers to fructose. Sucrose is white sugar, which contains fructose.<br /></span></span><span class="Apple-tab-span" style="white-space:pre"> </span> Of course, <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">high-fructose corn syrup</span></span> is also major source of fructose. It represents over 40% of the caloric sweeteners added to foods and beverages, according to the <a href="http://www.ajcn.org/cgi/content/abstract/79/4/537">American Journal of Clinical Nutrition</a>.<br /><span class="Apple-tab-span" style="white-space:pre"> </span> But for those who decide to watch fructose consumption, it's important to not focus solely on high-fructose corn syrup.<br /><span class="Apple-tab-span" style="white-space:pre"> </span> If someone is specifically trying to avoid high-fructose corn syrup, they may reject a product that contains it for another food with a different type of added sugar.<br /><span class="Apple-tab-span" style="white-space:pre"> </span> If you regularly go out to eat at certain restaurants, look at the ingredients lists available at some restaurants’ websites. For instance, at Burger King’s <a href="http://www.bk.com/">site</a>, high-fructose corn syrup is listed as an ingredient in the sandwich buns and Tendergrill chicken filet.<br /><span class="Apple-tab-span" style="white-space:pre"> </span> Websites that provided nutrition information, like <a href="http://www.nutritiondata.com/">NutritionData.com</a> are also helpful.<br /><span class="Apple-tab-span" style="white-space:pre"> </span> The easiest way to limit fructose is to quit drinking <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">soft drinks</span></span>.<br /><span class="Apple-tab-span" style="white-space:pre"> </span> Another convenient method would be to switch out reduced-fat or fat-free salad dressings, very high in fructose, for more satiating, regular versions.<br /><span class="Apple-tab-span" style="white-space:pre"> </span> If craving sugar, have some. <br /><span class="Apple-tab-span" style="white-space:pre"> </span> But if you don’t specifically want something <span class="Apple-style-span" style="color: rgb(51, 0, 153);"><span class="Apple-style-span" style="font-weight: bold;">sweet</span></span>, it might be wise to get an idea of how much fructose you're actually consuming.<br /><br /></div></div></div>Erinhttp://www.blogger.com/profile/12389221393711034553noreply@blogger.com1tag:blogger.com,1999:blog-1054428982577432274.post-51366625459132428962008-10-11T00:07:00.008-04:002008-10-11T00:44:18.000-04:00What Are You Really Craving? Did other colleges just get done with <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">midterms</span></span> too? Between 4 extracurriculars, my graduate assistantship, and school, I already had to make a concerted effort to blog. I posted way more regularly in the summer, and my blog is aimed at students in college! Then, in the lead-up to midterms, Student Body got even more neglected . Sorry it's been so long!<div><br /><div> I've heard from a few new readers! Thanks for commenting. I hope you look through the categories on the left and find posts that have covered areas of concern. If there's anything you'd like to see covered, <span class="Apple-style-span" style="color: rgb(51, 0, 153);"><span class="Apple-style-span" style="font-weight: bold;">please</span></span> let me know.<div><br /><div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZD0mIQqdJreR9UGidVATEqtEN5YDr6Evc_EKCgPpPjQXm1KuBwzD80AfQg-zkNx-OyDnLpfCdpQb-TMkWXMw9RxM7upXZTeq1896kX0KG2_NUhW7MalRf0rhnqE_k4IBzqQ9mHZCEEdQ/s1600-h/1074635_at_the_campus_1.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZD0mIQqdJreR9UGidVATEqtEN5YDr6Evc_EKCgPpPjQXm1KuBwzD80AfQg-zkNx-OyDnLpfCdpQb-TMkWXMw9RxM7upXZTeq1896kX0KG2_NUhW7MalRf0rhnqE_k4IBzqQ9mHZCEEdQ/s200/1074635_at_the_campus_1.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5255751380959572818" /></a> Right now, I'm struggling with recognition of true <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">hunger</span></span>. I mentioned in my previous post that studying makes me hungry. Since then, I've realized that there is more to it than that.</div><div><br /></div><div> Mid-study session, I often feel the urge for a snack. I explained before that mental exertion actually has been <a href="http://abcnews.go.com/Technology/SmartHome/Story?id=5763150&page=1">shown</a> to lead to hunger. However, I've noticed that a lot of times, I am craving something other than food. For instance, I'm <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">tired</span></span>, and my body needs to rest. If I don't sleep, I turn to food. </div><div><br /></div><div> It could be simply a need to ease my mind. It might be just a wish to let loose and have fun for a moment, or be social, or just process what I'm learning. But when I'm in <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">study mode</span></span>, I don't like to give myself permission to take a break. I prefer to plow through and finish, then rest at the end of the day. Yet for some reason, I do give myself permission if it is to eat. After all, I can't just let myself skip meals all day, or I would binge at the end of the day. So I let myself stop, but only if it's for a "good" reason, like eating.<br /></div><div><br /></div><div> The problem with this kind of thinking is that there's nothing wrong with taking a break to nap, or relax, or talk, or whatever. Taking a moment for my <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">mental health</span></span> is just as legitimate as taking time to eat. Food is a necessity, but so is allowing myself to be happy.</div><div><br /></div><div> So my goal is to change this kind of thinking, and ask myself what it is that I'm really <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">craving</span></span> when I start thinking about a snack. I'll let you know how it goes....</div><div><br /></div><div><br /></div><div> <br /><div><br /></div><div><br /></div></div></div></div></div>Erinhttp://www.blogger.com/profile/12389221393711034553noreply@blogger.com2tag:blogger.com,1999:blog-1054428982577432274.post-70561706588117033222008-09-18T21:53:00.003-04:002008-09-18T22:00:02.506-04:00Studying Makes Me Hungry Has anyone else noticed that since school started, they've been more <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">hungry</span></span>???<div><br /></div><div> I noticed this right around the time I read this <a href="http://abcnews.go.com/Technology/SmartHome/Story?id=5763150&page=1">article</a>. Apparently, there is some preliminary research that suggests <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">mental strain</span></span>, while not burning any excess calories, might make us more hungry. <br /></div><div><br /></div><div> I can see why. We need <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">energy</span></span> for work. Food is energy, and mental tasks are definitely still work. But it just doesn't seem fair!<br /></div><div><br /></div><div> I am at a job all day where I sit and stare at a computer screen. It <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">actually</span></span> makes me miss the days when I was a waitress!<br /></div><div><br /></div><div> The best advice I can think of: take short walks during the day in which you give your <span class="Apple-style-span" style="font-style: italic;">mind</span> a <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">rest</span></span> and your <span class="Apple-style-span" style="font-style: italic;">body</span> some <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">physical exertion</span></span>. Exercise is also a good way to get energy without taking in any calories.</div><div><br /></div><div><br /></div><div><br /></div>Erinhttp://www.blogger.com/profile/12389221393711034553noreply@blogger.com3tag:blogger.com,1999:blog-1054428982577432274.post-83598917446861165062008-09-15T19:02:00.003-04:002008-09-15T19:19:09.969-04:00Exercising on a Time-Crunched Schedule According to my poll, some of you want to read about <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">exercise</span><span class="Apple-style-span" style=""> <span class="Apple-style-span" style="font-weight: normal;">and have trouble fitting it in to your <span class="Apple-style-span" style="color: rgb(51, 0, 153);"><span class="Apple-style-span" style="font-weight: bold;">schedule.</span></span> I feel your pain.</span></span></span><div> Between an assistantship, classes, clubs and time with friends and family, sometimes I wonder how I will fit exercise into my day. But I still manage to go to the <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">gym</span></span> at least 5 days a week. <br /></div><div> How do I fit it in? Well, I'm <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">that</span></span> girl. I'm the one on the Stairmaster reading a text book. And I definitely did <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">not </span><span class="Apple-style-span" style="font-weight: normal;">have time to dress up before I went to the gym.</span></span><br /></div><div> It's true that reading on the machines doesn't bode well for a vigorous work-out. But, <span class="Apple-style-span" style="color: rgb(51, 0, 153);"><span class="Apple-style-span" style="font-weight: bold;">moderate </span></span>workouts are beneficial too. They may not burn as many calories in the same amount of time, but they conserve energy, so you can work out longer. They might not have as many cardiovascular benefits, but it's better for your body than lying on the couch. I try to fit in a few vigorous workouts, but if I need to<span class="Apple-style-span" style="color: rgb(51, 0, 153);"><span class="Apple-style-span" style="font-weight: bold;"> study</span></span>, I see nothing wrong with slowing down and reading on the elliptical machine.<br /></div><div> And this type of exercising may have a <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">side benefit</span></span> as well. In one study I previously <a href="http://student-body.blogspot.com/2008/08/does-exercise-really-lead-to-weight.html">discussed</a>, moderate exercisers didn't quit eat as many calories as vigorous exercises, despite burning the same amount at the gym.<br /></div><div> There are lots of tips out there about fitting exercise into your <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">day</span></span>, but they usually involve moves to do at the office, or advice like taking the stairs rather than the elevator. <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">College students</span></span> have different needs. We aren't stuck in the office. Let's take advantage of it while we can!<br /></div><div><br /></div>Erinhttp://www.blogger.com/profile/12389221393711034553noreply@blogger.com0tag:blogger.com,1999:blog-1054428982577432274.post-1756850478139792212008-09-09T20:56:00.004-04:002008-09-09T21:34:02.398-04:00100-Calorie Packs are Not the Answer Everyone's been talking about the <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">100-calorie packs</span></span> and how great they are for dieters. Now that school is back in session, maybe you're in need of some quick snacks that you can buy on the go, and these mini-portions of junk food sound tempting. After all, they're only 100 calories, right?<div> Put aside the fact that the idea of snacks in small-portion packaging is anything but <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">innovative</span></span>. Before the days of "super-size," those were normal servings. Ignore the fact that most bags of chips and cookies should probably be that size.</div><div> Ignore the <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">environmental effects</span></span> of the enormous amount of packaging that is being used.</div><div> Then consider this. College Candy recently <a href="http://www.collegecandy.com/body/11762#more-11762">posted</a> about <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">healthy snacks</span></span>, and while I generally agree with several of their suggestions, I take issue with their assumption that if you ate from a "real bag of Ruffles you'd end up eating way more," so you should eat from these 100-calorie packs.<br /></div><div> Research has found that's actually <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">untrue</span></span>, because "large packages triggered concern of overeating and conscious efforts to avoid doing so, while small packages were perceived as innocent pleasures, leaving the consumers unaware that they were overindulging." (<a href="http://www.sciencedaily.com/releases/2008/08/080822160351.htm">ScienceDaily</a>) </div><div> Some of the study participants had just been weighed and given <span class="Apple-style-span" style="color: rgb(51, 0, 153);"><span class="Apple-style-span" style="font-weight: bold;">body image</span></span> surveys, so if they were prone to feeling bad about their weight, these feelings may have been even more pronounced. They may have felt like the other participants were watching them and judge for their consumption. I have felt that way, so I know others have as well.<br /></div><div><span class="Apple-tab-span" style="white-space:pre"> </span></div><div> So, it's not true that you'll eat less if you eat from 100-calorie packs. But, there are more <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">individual</span></span> factors to consider. If you're not just watching calories, but trying to eat healthfully, remember that even eating a small amount of high-fat or sugary food will make your body crave more. It's the long run that matters. 100-calorie packs add up.</div><div><br /></div><div><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style=""><span class="Apple-style-span" style="font-weight: normal;"> </span></span><span class="Apple-style-span" style="color: rgb(51, 0, 153);">But</span></span> if you are one of those people who worries about digging into a big bag of chips in front of others, at least know that you are not alone. And if you're <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">not</span></span> trying to give up junk food, but feel hesitant to eat from a big bag, it might be a good, small goal to set for yourself. If you feel judgmental vibes, try to convince yourself that you're imagining it... because you ARE. <br /></div><div><br /></div><div> It may seem like I've <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">contradicted</span></span> myself, but I'm trying to recognize that the answer is not the same for everyone. If you're trying to become more healthy, these snacks aren't going to do it for you. If you're trying to lose weight and normally eat a whole bag at one sitting, maybe they're a good small step. And if you suffer from disordered eating, or just bad body image, maybe the real issue is you don't want to look like you're eating too much, and if that's true, it might be a good idea to think about the negative effects of that kind of mindset on your life. <br /></div><div><br /></div><div> Let me know what <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(0, 0, 102);">situation</span></span> you fit!<br /></div><div><span class="Apple-tab-span" style="white-space:pre"> </span><br /><div><span class="Apple-tab-span" style="white-space:pre"> </span><br /></div></div>Erinhttp://www.blogger.com/profile/12389221393711034553noreply@blogger.com2tag:blogger.com,1999:blog-1054428982577432274.post-87564404542447007962008-08-25T22:42:00.006-04:002008-08-26T01:20:28.543-04:00Diet Soda Might Make You Hungrier<div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlKOPQMd-pPgiQeNWgd6eLyPoixGwdiqmrZJ67EgbnrQ6q3A3rTn4_0C8mYk18bb1EtZM20Mhkw9QravLxGHBUUeEz1ZQ1DsOXNZFrROMNGgGGztvqat0s74Sw_j3_9zbr4YafLwkwZQE/s1600-h/724597_ices_4.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlKOPQMd-pPgiQeNWgd6eLyPoixGwdiqmrZJ67EgbnrQ6q3A3rTn4_0C8mYk18bb1EtZM20Mhkw9QravLxGHBUUeEz1ZQ1DsOXNZFrROMNGgGGztvqat0s74Sw_j3_9zbr4YafLwkwZQE/s200/724597_ices_4.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5238660795488776242" /></a></div><br /> <div> If you're weight-conscious, drinking <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">diet soda</span></span> may seem like a smart choice. After all, for years health educators recommended using low or no-calorie sugar substitutes for weight loss. </div><div> But the <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">truth</span></span> is that no-calorie sweeteners may make it <a href="http://www.sciencedaily.com/releases/2008/02/080210183902.htm">harder</a> for dieters to control their intake. </div> Researchers speculate that the body associates sweetness with high-calorie foods. When no calories are actually consumed, people may <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">overeat</span></span> because their body is "looking" for those missing calories.<div><div> When I read about this study, it made <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">sense</span></span> to me. I've never been a big pop drinker, but when I do, I notice that it makes me really full for a couple hours, but then the sensation seems to abruptly disappear and I get really hungry. Maybe at that point, my body is realizing I didn't really consume any calories.</div><div> It is important to note that the study was on rats, not people, and it only studied the effect of <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">saccharin</span></span>, not aspartame (Splenda.) Diet Coke includes both saccharin and aspartame.</div><div> Another <a href="http://www.foodnavigator.com/Science-Nutrition/Meta-analysis-shows-aspartame-effective-for-weight-loss">study</a> found that <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">aspartame</span></span>, as a replacement for sugar, <span class="Apple-style-span" style="font-style: italic;">is</span> effective for weight loss. The important difference between the two studies? In the first study, the rats ate according to natural impulses. In the second study, the participants were replacing sugar with aspartame, so they were eating less overall calories.</div><div> So, my conclusion is that if you are going to consume "fake sugars," (and ignore <a href="http://www.sciencedaily.com/releases/2008/02/080210183902.htm">other</a> possible negative health effects) consider the fact that they may make you hungrier, and you may have to keep a closer eye on your <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">calories</span></span> than if you were skipping diet soda.</div></div>Erinhttp://www.blogger.com/profile/12389221393711034553noreply@blogger.com2tag:blogger.com,1999:blog-1054428982577432274.post-45658006332846060362008-08-21T11:19:00.004-04:002008-08-21T11:40:27.528-04:00The Best Ab Exercises I realize that <a href="http://student-body.blogspot.com/search/label/exercise">exercise</a> doesn't have a huge place on this blog, and it's missed, according to the poll. I've talked about the importance of exercise in <span class="Apple-style-span" style="color: rgb(51, 0, 153);"><span class="Apple-style-span" style="font-weight: bold;">general</span></span>, but I haven't shared any specific <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(204, 102, 0);">moves</span></span>. <div> 45% of women say their <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">stomach</span></span> is the body part they'd most like to change, according to <a href="http://www.fabulousmag.co.uk/diets/diet_body_survey_issue_025.php">Fabulous Magazine</a>. I've read this in other magazines as well, and heard several friends and peers <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(204, 102, 0);">complain</span></span> about it as well.</div><div> Putting aside the fact that <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">womanly bodies are always going to have that "pooch," </span></span>there are some exercises that are better than others for building muscle (remember, strength exercises don't burn fat or nearly as many calories, so they won't remove that stomach fat.) I realized recently that I've been doing the first three exercises <a href="http://exercise.about.com/od/abs/ss/abexercises.htm">on this list</a> for awhile, and they are definitely more<span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(204, 102, 0);"> effective</span></span> than the crunches I used to do years ago.</div><div> Since coming upon the list, I've been adding <a href="http://exercise.about.com/od/abs/ss/abexercises_7.htm">this move</a> to my <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">routine</span></span>, because even though it is meant for the whole stomach, I can feel it in the lower stomach (that stubborn "pooch").</div><div><br /></div><div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinuo8HlrxkyiNHzmpeCg65cc9rhWg3DkIk-JBNWCgOR8x_x3CkMRmXYre0Mk2TwaNzju0QaMfLza-9hVciDdV00LUa5STp93u5_eS_YGRYkagx-epuYQDxikR_ZddFb_2wTyWxOzMq2kM/s1600-h/reversecrunch.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinuo8HlrxkyiNHzmpeCg65cc9rhWg3DkIk-JBNWCgOR8x_x3CkMRmXYre0Mk2TwaNzju0QaMfLza-9hVciDdV00LUa5STp93u5_eS_YGRYkagx-epuYQDxikR_ZddFb_2wTyWxOzMq2kM/s200/reversecrunch.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5236995585887710738" /></a><br /></div><div><br /></div><div> If any of these exercises are <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(204, 102, 0);">new</span></span> to you, let me know what you <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: rgb(51, 0, 153);">think</span></span>.</div>Erinhttp://www.blogger.com/profile/12389221393711034553noreply@blogger.com0