CAL POLY PEER HEALTH EDUCATION WELLNESS
This web page was created by the Cal Poly Peer Health Education Nutrition Team. It changes monthly in order to inform you about upcoming events and research. We hope you find it useful. Please e-mail your questions, comments and suggestions to calpolychew@yahoo.com.
Click here to read an article on the following: Weight Loss, BBQ Tips, Eat More Fruits and Vegetables, Exercise, Recipes, In Season Fruits and Vegetables and Events.
Safely
Shed Unwanted Pounds Before Summer
Has winter quarter taken a toll on your waistline?
Concerned about that bathing suit awaiting you in the up and coming
break? Well, don’t do anything too drastic in order to feel good
on the beach. Contrary to what many
fad diets are proposing, effective weight loss takes time. With a healthy loss being 1-2 lbs per week, many people
become anxious and either give up or jump on the Atkins bandwagon.
Many
people are tempted to follow a fad diet when they have a limited amount of time
to reach a desirable weight. What
is so wrong with fad diets if they give the quick results that are desired?
Simply put, a diet based on deprivation doesn't do a body good. For starters, a
dramatic reduction in calories often has a diuretic effect (1). That means the
initial drop you see on the scale isn't fat melting away; it's only water loss.
Eat less than 1,200 calories a day -- the minimum amount most women need to keep
all systems go -- and you will likely burn lean muscle mass instead of fat. Other
crash-diet drawbacks include low energy, disrupted sleep, hunger and extreme
irritability. Overall, your emotional outlook won't be pleasant when on a too
low calorie diet. If you want to be
healthy and successful at long-term weight loss, when considering going on a
diet plan, ask yourself …
If you answered yes to any of these
questions, keep looking – for a plan that is backed by solid science, lets you
keep eating your favorite foods, and allows for flexibility (2).
Food-specific
diets rely on the myth that some foods have special properties that can cause
weight loss or gain. These high-protein, low-carbohydrate diets tend to be low
in calcium and fiber, as well as healthy phytochemicals (3).
So
you’re probably wondering, “what about looking good for spring break?”
Well, cutting back about 500 calories a day from your normal food
consumption will allow you to lose one pound per week.
If exercise is incorporated, extra pounds will come off even faster.
Another way to slim down is to eat breakfast.
It not only kick starts your metabolism, but helps you to be more alert
when getting started in the morning. If
you are interested in losing weight and keeping it off, ask yourself these
questions before choosing a weight loss plan (2):
When it
comes down to choosing a weight loss plan, be sure to choose one that fits you
and your goals. Being at a healthy
weight (BMI 19-24.9) will not only help you feel good, but will also protect you
against many chronic diseases. The
key is to achieve and maintain your realistic healthy weight through proper food
choices and regular physical activity. By making changes in your
habits--including eating and physical activity--you can help achieve long-term
health and lifelong weight management (4).
References
Eat more Fruits and Vegetables
Top
10 Ways to Eat More Fruits and Vegetables
1.
Think about variety: there are so many vegetables you can put in a salad,
or have fruit for dessert or a snack
2.
Appeal to your senses: do you like crunchy foods? Then enjoy raw fruits
and veggies. Prefer more soft
foods? Lightly steam them.
3.
Consider Convenience: now you can buy precut and prepackaged fruits and
vegetables.
4.
Use dips or dressings to add more flavor.
5.
Add vegetables to your favorite foods: put veggies on your pizza as
toppings or put some in your pasta sauce.
6.
Keep fruits and vegetables around and “in sight”: put a bowl of fruit
on the table and keep vegetables in front so you can see them when you open the
refrigerator.
7.
Use a blender: Add milk to
fresh or frozen fruit for a yummy, fast breakfast smoothie
8.
Use fruits and vegetables as ingredients:
add applesauce to your brownies instead of oil.
9.
Think “salad”: have a salad with added meat for lunch or a fruit
salad for dessert.
10. Snack on fruits and vegetables: have a banana on the go, or apples
with peanut butter for a protein boost.
How to BBQ Safely
Imagine
it’s a beautiful summer day and you are having a backyard cookout. The sky is
blue, the sun is warm, and you hear children laughing and splashing in a pool.
As you bring your lemonade up to your mouth to take a drink, a familiar aroma
hits you. As the air wafts over
from the barbecue smelling delicious, you can almost taste the food in your
mouth. Nothing could ruin such a perfect day, you are thinking. But there is one
thing: food poisoning! Food poisoning can result from improper handling,
cooking, and storage of food. The results can be horrible, ranging from mild
discomfort to death. Just in case you are planning to barbecue this year, here
are a few tips to make sure food poisoning doesn’t spoil your perfect day:
-
Wash hands with hot, soapy water before
and after handling food.
-
Keep meat refrigerated while it is
marinating.
-
Do not reuse marinade that has touched
raw meat.
-
Pre-heat the coals for 20-30 minutes to
ensure that grill is hot enough to begin cooking.
-
Use a meat thermometer to make sure meats
get hot enough internally
-
hamburgers – 160 degrees F (1.)
-
steaks – 160 degrees F
-
poultry – 170 degrees F
-
Use different cutting boards, utensils, and plates for raw and cooked
meat.
-
If grilling vegetables, be sure to separate them from meat, before cooking and
on the grill
These easy steps will
prevent food contamination and will ensure a relaxing day around the barbecue.
Happy
Grilling!!
Let’s Get Physical!
The verdict is in – exercise is good for you! The scientific evidence supporting physical activity is growing and more convincing than ever. Regular physical activity has been found to reduce the risk of many chronic diseases, help to control weight, and help to sustain health. Physical activity is associated with fewer hospitalizations, physician visits and medications. According to the Department of Health and Human Services, people who participate in moderate-intensity or vigorous-intensity physical activity on a regular basis benefit by lowering their risk of developing coronary heart disease, stroke, type 2 diabetes mellitus, high blood pressure, and colon cancer by 30-50%.
For young adults in college, exercise is especially important for building strong bones. Regular physical activity is crucial for maintaining muscle strength, joint structure, joint functioning, and bone health. Also, weight-bearing exercise is essential for normal skeletal development and for achieving and maintaining peak bone mass in young adults. It may not seem related, but being physically active now may help to keep you healthy and independent even much later in life.
The benefits of physical activity in the lives of young people extend far beyond its effects on physical health. Studies have found that physical activity increases adolescents’ self-esteem and reduces anxiety and stress. And attention students: Physical activity may actually help to increase students’ capacity for learning. Studies have also found that physical activity has a beneficial effect on symptoms of depression and anxiety and may reduce the risk of cognitive decline in older adults.
Despite the proven benefits of physical activity, we still are not getting enough. According to the U.S. Physical Activity Statistics database, more than 50% of American adults do not get enough physical activity to provide health benefits. Furthermore, 25% of adults are not active at all in their leisure time.
So, come on Cal Poly, let’s stop being statistics and get physical! You don’t have to go to the gym to be active. You can try hiking Bishop’s Peak, playing a game of beach volleyball, or riding your bike out to Montano de Oro. Physical activity is the least expensive and most readily available prescription for health available, and besides, you’re worth it.
Recipe of the Month
Eggless Egg Salad
From FoodFit
3 ounces tofu
-salt and pepper to taste
- pinch turmeric
1 tablespoon mustard
2 tablespoons pickle relish
1 tablespoon lite mayonnaise
Preparation -Estimated preparation time: 15 minutes-
Mix together tofu and the remaining 5 ingredients. Enjoy!!!
Number of Servings: 1
Calories 217 Carbohydrate 37 g
Fat 8 g Fiber 7 g
Protein 11g Saturated Fat 2 g
Sodium 770 mg
What’s
in Season?
Apples
Limes
Avocados
Oranges
Bananas
Pears
Blackberries
Pineapple
Blueberries
Raspberries
Cantaloupe
Strawberries
Grapefruit
Tomatoes
Grapes
Watermelon
Kiwi
Lemons
With so many wonderful fruits available this May… go out and make yourself a yummy fruit salad!!!!!