Health-E | ESU Bulletin

Category: Health-E

Farris

It’s that time of year when students start counting down the days until classes are out and summer officially begins. As the weather heats up, our activity levels and nutrition change.

People naturally become more active, replacing those lazy, snowy Sundays bundled up watching movies with a nice morning bike ride or a stroll with their dog. This is obviously favorable to our health.

Some changes in our diet are not so desirable. I’d like to think the summer equals more fruits and vegetables, but I’m a realist and understand it most likely means more hamburgers, hot dogs and adult beverages. There’s nothing wrong with those types of food, but the context of the entire diet must be examined.

I’ve compiled a few quick and easy tips to make good decisions at those epic summer cookouts that seem to be a no-win situation for your beach body. Accept that invitation. Your fitness goals are safe, and, seriously, who passes up a good cookout?

1. Eat something beforehand. If you want to avoid pigging out, don’t show up on an empty stomach. About an hour before heading to the cookout, have something light, generally about 100-300 calories, predominantly coming from protein and carbohydrates. Protein provides the greatest satiety of all macronutrients, and the carbohydrates will cause increases in blood glucose and insulin, which will increase short-term fullness. This way you don’t eat the entire rack of ribs. Some Greek yogurt and an apple would be perfect.

2.Cheeseburger vs. Hot Dog. The American battle, fighting for mouths at every cookout. So which is the better choice? When it comes to calories, hot dogs win, packing a deceptive 300 calories, while a fourth pound of cheeseburger will hover around 500 calories. You can easily save yourself 100 calories by passing on the cheese.

Keep in mind these are averages without the bun and condiments. Also, if you happen to know the host, don’t be afraid to suggest some healthier options, such as leaner cuts of beef and lower fat hot dogs. Many alternatives can drastically reduce calories without sacrificing taste, such as Oscar Mayer’s extra-lean hot dogs with only 50 calories apiece. If possible, always opt for whole-wheat buns over white – the additional fiber will promote satiety.

3. Best Brew. What’s a hot summer day without a cold one? Well, at least that’s what my friends say. The discrepancy between beer choices is noticeable. Some of the higher calorie options include Guinness Extra Stout, Sam Adams Winter Lager and Budweiser American Ale with 176, 200 and 182 calories, respectively. Their thinner counterparts include Guinness Draught, Sam Adams light and Budweiser Select slicing calories to126, 119 and 99, respectively.

These differences may seem minuscule for a single beer, but how many people only have one? Cheers to you if you do. At the end of the day, this switch could easily save you a couple hundred calories.

Hopefully, these tips have provided you with more insight on how your diet need not be chicken and broccoli on repeat. Food avoidance leads to anxiety and, eventually, over indulgence. It’s about smart choices, not tough ones.

Why Slow Cardio Sucks

Farris

Walk into any gym, and you’re bound to see a battle for treadmills, ellipticals and other conventional cardio equipment, while dumbbells, kettlebells and barbells are collecting dust. Often, the pinnacle of one’s fitness level is their one-mile time and not their five rep max squat.

We’ve been programmed to think aerobic exercise is king, but is this true? Slow and steady does not win this race.

It’s easy to see the appeal to aerobic training. Jump on this shiny machine, pace yourself for an hour, break a little sweat and have the body of your dreams. Little effort, high reward. But seriously, since when does life work that way?

What is often overlooked in the gym is the importance of resistance training and high-intensity work. By resistance training I don’t mean dumbbell kickbacks and squats on Boso balls. I’m talking about exercises that stress the body enough to make serious changes, such as squats, presses, deadlifts, pull-ups and other functional movements.

Studies have shown that aerobic exercise helps with weight loss by increasing energy expenditure – calories in v. calories out.

But you can also increase your expenditure by making lifestyle changes, like walking your dog and taking the stairs instead of the elevator. High intensity work, such as resistance training and high intensity interval training (HIIT) include added benefits, such as increased 24-hour metabolism through gaining muscle. So maybe it’s time to drop that magazine and crank up the intensity.

“But doesn’t slow cardio burn fat and fast cardio burn carbs?” I’ve heard this misinterpretation so many times my head is about to explode. It’s up there with “toning” muscles.

While it’s true that during slow cardio, fat is the primary fuel source, this must be put into context. Your body also stores fat right after you eat a meal, but this doesn’t mean we shouldn’t eat. This is where high intensity work shines, by increasing expenditure all day, instead of only during the exercise bout. Put simply, if you burn 200 calories walking for an hour, then that’s it. If you burn 200 calories strenuously lifting weights, your body is also forced to repair that damage after your workout, therefore burning additional calories.

Another missing link with aerobic training is muscle tension. Take a look at a physique you admire. I’d bet they’d be guys with muscular chests and women with firm curves – you simply can’t get that without resistance training.

Aerobic training has its place, especially for beginners and those not equipped for high intensity work, but if you’re frustrated with lack of results and are looking to enhance your physique, try adding resistance training or high intensity cardio, such as kettle bell workouts.

Quick fix: substitute 20 minutes of walking with three sets of squats and thank me later. Remember, if it doesn’t challenge you, it doesn’t change you.

Function, Not Flash

Farris

Maybe I’m old school, but, to me, the gym is a place where a person goes when they want to have fun, escape outside stressors, work hard and indulge in self-improvement both physically and mentally. For many people, the gym is exactly this, but others seem more interested in honoring their inner Coco Channel or Ralph Lauren.

Walk into any gym, and you’ll see this phenomenon. Whether it’s the female with matching purple trim on her Nike shoes, socks, running shorts and headband or the male equipped with his $200 headphones and sporting a homemade tank top that barely qualifies as a shirt. I can’t help but ask, why?

Generally, women are more fashion conscious than their male counterparts, so matching everything from head to toe isn’t a foreign concept, but another problem arises. Knowing the gym is typically testosterone-filled all day, a woman is fully aware of the effect of her two inch shorts, yoga pants or shirt exposing her midsection. Just remember to keep it classy – there’s a fine line between comfort and trashy. The gym is not a place to grab attention. Save that for the weekend nights.

While it would seem that men are not concerned with their appearance at the gym, closer examination shows otherwise. The new fascination with wearing “cut offs” is astonishing. Even on leg day? Come on, guys. I’m not advocating wearing the same shirt all day, but what’s wrong with sleeves? That’s how the t-shirt was made.

First off, I’ve yet to meet a woman who truly cares how much I can bench, squat or the size of my bicep peak. I actually wish they did. You know, they tend to value that overrated stuff like humor, intelligence and humility. Although not related to clothing, please limit the unnecessary grunting and save the flex shows for your bathroom at home. One of the reasons why women and even some males are intimidated to lift weights is the zoo-like atmosphere.

This isn’t meant to be a gym hate column, but, hopefully, one that spreads awareness of some of the nonsense going on. Considering time is the number one excuse for not working out, maybe that 15 minutes you spent picking out your outfit could have been a fewer extra sets of squats or curls for my sleeveless bro’s.

Under no circumstances would I discourage anyone from working out. There is no shame in taking pride in personal appearance – just think a little about your attire and the real purpose of the gym. Remember, function over fashion.

Healthy Hearts

Farris

Just when you thought the holiday season full of all-you-can-eat turkey and special edition Oreos was over, enter Valentine’s Day.

It certainly doesn’t match the munch magnitude of Thanksgiving or Christmas, but, as always, use moderation. If your loved one gifted you with chocolates, don’t feel the need to eat them in record time. But, like all holidays, the occasion should be about the people you love, not the food you love.

While there’s nothing wrong with the classic dinner and movie, maybe it’s time to spice up your holiday date. For instance, don’t underestimate how fun cooking a restaurant-worthy meal at home can be.

First, you’ll save money – a no-brainer for any college student. Second, it can easily be turned into something social with your significant other. You’ll have some quality one-on-one time as you shop together, cook together and eat dinner. Last, if you wanted to surprise your special guy or gal, what’s a better way than with breakfast in bed or a candlelit dinner? Don’t worry if you’re not an iron chef. Most likely, the mere gesture of going through all the hard work will score you beaucoup brownie points.

Maybe food isn’t your forte, but are you the adventurous type? Save cuddling on the couch for nighttime. During the day, get out and have fun. Here are a few date ideas that will enhance your heart health almost as much as being in love:

Try a gym date, but keep it low to moderate intensity. Enjoy the workout, try each other’s favorite exercises and look into classes that interest both of you. Afterwards, relax with a muscle-relieving couples’ massage.

Get outside. Depending on your location and fitness level, a walk, jog, bike ride or even hiking are all great options. Being outside allows both of you to get away from all of life’s stressors. Enjoy the scenery, and have true one-on-one time.

For those night owl couples who enjoy the night-life, don’t forget how many calories are burned during dancing. Get out there and rip it up.

If you don’t have that special someone in your life at the moment, don’t spend V-Day alone with Russell Stover and Jack Daniel’s. That isn’t healthy for your body or your mind.

Use the day to catch up with the loved ones you’re fortunate enough to have. Change your perspective from what you don’t have to what you do. At the end of the day, remember that a healthy heart is a happy heart.

Four Apps to Avoid the Health Lapse

Farris

It’s 2013, which means technology is everywhere – iThis, iThat, talking phones, tablets the size of old TVs and more. While our increasing infatuation with the geek stuff is often pointed out as the culprit of our sedentary lifestyles, there’s a bright side, too.

Technology can make reaching your health goal easier, more fun and there’s a social benefit to boot. The following is a list of my top four favorite health apps. Best of all, they’re all free. What’s there to lose?

If you’ve read any of my previous articles, you know how important caloric intake is. MyFitnessPal is a user-friendly calorie and activity tracker with a database that ranges from generic store brands to high-end restaurants.

But it’s not just calories. MFP will also track your macronutrients (fat, carbohydrates and protein). While you’re tracking, you begin to realize which foods in your diet are helping and hurting your goals.

Even if you don’t want to count everything for the rest of your life, doing it for a few weeks usually helps people identify serving sizes and better estimate calorie intake of various foods. There is also a large social component. Similar to Twitter, you’re allowed to follow your friends, track your weight, calories and exercise level over periods of months and years (Available online, as well as for Apple and Android devices).

If MFP is the king of tracking nutrition, Fitocracy takes the cake when it comes to exercise. Think of it as the gym junkie’s version of Call of Duty. This video game-inspired app has made it fun to challenge yourself and friends by awarding points for certain exercises. Five chin-ups? 100 points! Swim for 30 minutes? 200 points! You can also race against your friend for badges, such as the “Get Low” badge, given with a squat with 1.1 times your bodyweight.

We all know how addictive video games can be. Fitocracy aims to do the same with exercise (Available online, as well as for Apple and Android devices).

What about when it’s late, you’re tired and ordering pizza seems like the only option? Not so fast. Spark Recipes is unique and focuses on healthy meals, no matter what the occasion. Search by your favorite food, calorie needs, meal type and even preparation time for those busy days (Available online, as well as for Apple and Android devices).

Obtaining a healthy diet isn’t always about making the best choice every time, but rather, a better one. The app Fast Food provides you with a huge database of calorie information for fast food and sit-down restaurants. There is no shame in eating out once in a while, but it’s all about moderation. So if you’re debating between a few options, this app can be a useful tool to decide which entrée satisfies both your palate and your waistline (Available on Apple devices).

Hopefully I’ve provided you with some insight on how technology can actually make a healthy lifestyle easier and more enjoyable. At the end of the day, anything that can keep you excited and motivated to keep making the right decisions at least deserves a space next to Angry Birds.

Tips to Stick to Your Health Goals

Farris

It’s that time of year again: gyms are packed, and motivation is high. ‘Tis the season for change! But between classes, work and everything else that takes time and energy, it can be easy to let those resolutions for a healthier you slip away. Here are some tips to help you achieve your health goals, which can be ever so elusive for many:

1. Have a goal, not a resolution. Let’s be real; “I want to get in shape,” is not a goal. It’s boring, non-specific and not going to get you anywhere. When you start saving money for a new car, do you say, “I want to save money?” No! You have the exact make, model and color picked out. Health and fitness goals should be the same. Be it specific. If losing weight is your aim, set incremental goals. Give yourself a deadline. Start small to build confidence and then start swinging for the fences.

2. Form a plan. Have a workout routine in place. You’re much more likely to skip out on gym time when you’re winging it than if you know exactly what you need to do. Something as small as a 12-week program including resistance training and cardio workouts can be a great motivator and takes away the guesswork. (Men’s Health is a great resource to find quick, effective, workouts, regardless your level of fitness, such as the “The Busy Man’s Workout,” a fully body dumbbell routine.)

3. Make it fun. There are literally hundreds of different ways to exercise and improve your diet. If you don’t enjoy running, don’t run. If you’re a beginner, don’t be afraid to try new things. We have an array of classes available for free at the recreation center on campus. I’ll never forget the first time I tried yoga; I thought it was strange going in, but now it’s part of my weekly routine. Also, find a workout buddy to provide accountability and motivation.

4. Pump your brakes. It’s important to understand that results will not come overnight. A diet “cleanse” or excessive exercise is going to be inferior to long-term adherence. Start out slow. Make exercise a habit, then increase intensity. Don’t attempt to cut out all vices of your diet at once. Ditch soda for a few weeks, increase your vegetable intake for a few weeks, and, before you know it, in a few months you’ll have a completely new and healthy diet.

5. Just stick to it. It’s time for some honesty. Improving one’s health isn’t easy, but it isn’t walking-up-the-Plumb-Hall-stairs hard, either. There will be days when you want skip a workout or eat an endless amount of Oreos, but take it one day at a time. Understanding every workout and diet change is one step closer to your goal. Incorporating change each day makes the successive day easier.

If you see me around campus this year, don’t be afraid to flag me down and ask a question or share your success. Let’s do this!

Exposing the Manic Organic

Farris

In our efforts to fight off weight gain, we often go to extreme measures, trying just about anything. Certainly everyone has heard about organic foods, and all too often organic is synonymous with healthy, which isn’t always the case.

But what does organic really mean?

“Organic foods are agricultural products – produced by farmers who recognize and emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality. The use of natural plant nutrition and traditional cultivation methods, such as crop rotation, lets farmers work to maintain biological diversity of crops and replenish soil fertility naturally,” according to the U.S. Department of Agriculture.

This definition is vague and heavily open to interpretation. One common claim made by pro-organic groups is that organic food is more nutritious and safer for the consumer.

But contrary to popular belief, organic farmers use natural pesticides and fertilizers, while conventional farmers use synthetic or chemical pesticides and fertilizers. It’s true that organic fruits and vegetables typically contain fewer amounts of chemicals, but this is often taken out of context since the difference is so small, and both types of farming yield chemical levels well below the acceptable limits, and the health risk of pesticides is very rare. Imagine a speed limit of 75 mph. One person travels 65 mph and another 55 mph. They’re both under the limit, but this is an example of how lower doesn’t always mean better. The differences seem to be miniscule.

A review by Christine Williams, pro-vice chancellor of Research and Innovation at the University of Reading, and her colleagues concluded that data does not support organic food being superior or inferior to conventionally-grown food, overall differing little in micronutrients. One of the only significant findings was a slightly higher concentration of vitamin C in leafy green vegetables. Last time I checked, most people don’t acquire the bulk of their vitamin C from vegetables.

In their scientific status summary of organic foods, The Institute of Food Technologists concluded, “While many studies demonstrate these qualitative differences between organic and conventional foods, it is premature to conclude that either food system is superior to the other with respect to safety or nutritional composition.”

Lastly, and I believe most importantly, Faidon Magkos, a researcher in the Department of Home Economics and Ecology at Harokopio University, and his colleagues concluded their review of organic foods by stating, “a well-balanced diet can equally improve health, regardless of whether it’s organic or conventional”

Another factor to consider is cost. While it varies with each individual food, a 2011 review showed that organic food averaged 68 percent higher costs for yogurt. For peanut butter, organic costs were over 100 percent higher than other foods.

While it ultimately comes down to a personal choice, considering the lack of scientific data and the limited amount of funds for most Americans, organic food is most likely hurting your wallet more than helping your health.

Trust Me, I’m a Doctor

Farris

h.D., M.D, MS, BS. What do all of these acronyms have in common? They all represent qualifications stating that an individual has mastered, in various levels of degree, some topic. In other words, people should respect their opinions on that given topic. Psychology actually has a name for this, appeal to authority.

So person A has a Ph.D. in economics and makes a statement regarding the unemployment rate; therefore, whatever they said must be true. Not so fast.

In searching for the truth in nutrition, we must access scientific studies to look at certain claims. This is incredibly helpful because we consume dozens of different foods daily, and it’s nearly impossible to single out one and to see possible health benefits or risks.

Most nutrition studies fall under two categories – observational studies or randomized controlled trails (RCT’s.) An observational study is just what it sounds like; scientists observe the eating habits of a given population and then gather data. RCT’s are more controlled; scientists will typically study two groups, attempting to minimalize the differences between them other than a single given topic. Observational research is mostly hypothesis generating for RCT’s, which are considered the gold standard.

With this in mind, it’s important to respect the science. If 100 studies come out and say that a certain food additive is safe for consumption, but one nutritionist says its carcinogenic, yet has no evidence to back it up, well, decide for yourself. These people are often emphatic about their statements as well, claiming to know everything about anything and completely shut down to other possibilities.

I always appeal to science, not to a given individual. What is true and false isn’t dependent on who has sold the most books.

But research isn’t without its flaws. A quick search in PubMed and you’ll find many studies are funded by a potentially biased source. Of course those studies come out with favorable effects. Oh really, the athlete sponsored by Cliff said that Cliff bars are the secret to his 400-pound bench press? Shocker. Who wants to put thousands of dollars into a study to say something doesn’t work the way they thought it did?

Many researchers also tend to overreach their data. Again, who wants to spend several months working to conclude that their experiment told them nothing? When looking at research or hearing the opinion of a qualified individual you should determine if they serve to gain a monetary advantage for what they’re saying. It’s typically smart to look at the bulk of the research and hear many different opinions.

It was Socrates who said, “The only true wisdom is in knowing you know nothing.” Odds are, if you run into someone who claims to know everything about a certain topic, making outrageous claims that clearly aren’t backed by science, it would be wise to find another source, despite their framed credentials.

Freedom to Be Fit or Fat

Farris

Our rights as Americans include freedom of religion, freedom of speech and freedom to eat whatever we want. O.K., maybe that last one isn’t directly in the constitution, but it’s definitely true.

It’s no secret that over the past few decades the average weight of Americans has increased about 20 pounds since 1990, according to the Center for Disease Control. With this weight gain has come an increasing amount of obesity-related issues such as heart disease and type two diabetes.

While these problems are nothing new, what has become alarming is the rate at which children are developing these same problems. The CDC stated that in 2003, about 3,700 children were diagnosed with Type 2 diabetes, and while that figure may not seem too problematic, it has surely grown in the past decade. This goes beyond being bullied for being overweight and enters the stratosphere of serious health problems.

So, what are the causes? Children become obese for the same reasons that adults do – too much food and not enough activity.

But, most often, children are not in control of their diet. They simply eat what they’re given. Parents have the responsibility of being a good role model and providing a healthy atmosphere for their children. It’s the responsibility of the parents to feed their children properly, not only for their immediate health, but also for developing good dietary habits.

We often develop most habits, good and bad, during our youth. Diet is no different. It’s hard to blame the overweight 10-year-old when his mother is feeding him McDonald’s and TV dinners every day for years. Many parents just don’t understand how important it is, and until they do, I don’t see the childhood obesity problem turning around.

Although I do think parents are the main culprit and have the best opportunity to turn things around, there are a few other factors worth noting. School lunches now give students options like pizza and burgers for lunch, and these are usually the first pick for most children. This goes back to parenting and educating children on proper nutrition so they can make better choices when given this freedom.

Speaking of education, there is a lack of simple nutrition classes in elementary schools and throughout. This is often overlooked just as physical activity. Every individual in America eats food, yet nutrition is a rarity in most teaching plans.

Finally, parents and schools both have to fight against advertising. It’s not hard to notice the ratio of fast food to fruit commercials. We are constantly bombarded with food and, typically, with the ones we should be consuming the least.

There are a dozen other factors I could mention, but at the end of the day, it comes back to parents’ understanding while, yes, they have the freedom to eat. However they choose, they shouldn’t forget the old adage, “Monkey see, monkey do.”