Wednesday, September 7, 2011

dorm room diet.

Helpful article I found online about eating healthily in college-

Here are YOUR questions answered by Dormify friend, Daphne Oz.

Can you eat healthy without eating organic? I'm living on a college student’s budget, and I can't afford to spend a lot on groceries! – Alix, USC ‘14Absolutely! There are a couple foods that you should definitely try to buy organic because they are too difficult to clean and are loaded with pesticides and preservatives that can be very damaging to your health; they’re called the “Dirty Dozen” and you can check them out here. However, for most fruits and veggies, you can buy an inexpensive produce wash—like this one to clean your conventional produce so that you get the health benefits without the unnecessary price tag.

I'm working on a double major, working a part-time job on weekends, and I am rush chair for my sorority, leaving NO time for exercise. How can I stay toned when I feel like I don't even have time to sleep?!  Heather, Penn ‘13The most important thing to remember is that exercise does not need to take place in a gym. Even if it’s just a ten-minute break while you’re studying to run stairs, or going to a bathroom on a different floor, or walking your errands, getting more activity in your day will keep your metabolism running high. Sounds like you have a ton on your plate, so I’m not worried about you being too sedentary. Your legs will get plenty of tone from walking around everywhere, but to take advantage of study time or any other time when you are sitting still, invest in light 3lb weights and do high repetitions to target your triceps and biceps. And don’t forget to take time to stretch—it will keep your blood moving, relax you, and help build long, lean muscles.

At my school, the social scene is all about the frat parties, and the only drink options are beer, which I hate, and the endless vats of “jungle juice” and I can't even begin to guess how many calories that mess of juice and liquor could have. Any good tips for how I can party hard without blowing up? – Faith, Virginia Tech ’14You definitely want to stay far away from the Jungle Juice! You’re absolutely right, there could be a Thanksgiving’s worth of calories in that concoction. If you want to prepare yourself a drink before heading to the party, I would go for either a glass of wine or a shot of vodka or tequila with soda water and some fresh lime juice. Once you get to the party, I would try pouring yourself half a glass of beer and then watering it down to dilute the flavor, so at least you have something in your hand while you’re at the party—you probably won’t be tempted to drink a whole bunch of it if you’re not a real fan of the taste, but it’s nice to have something to sip while you’re out.

The dining hall food does not agree with my stomach––or my digestive system––but I can't starve myself! Any tips for navigating the dining hall without sticking to cereal only? Reisha, Indiana University ’14I wonder if maybe you have some kind of undiagnosed allergy, like a gluten- or lactose-intolerance that could be affecting your stomach after you eat at the dining hall? I would try an elimination diet and see how you feel—rule out dairy for a week, then rule our breads and cereals for a week, and just see how your stomach reacts. In general, starting any dining hall meal with a big salad filled with crunchy veggies and some good veggie protein—like beans, chickpeas, or even hummus—is a great way to fill up, and then you can enjoy small tastes or side dishes of the meal items that you might enjoy the taste of but that don’t make you feel great, if you don’t want to cut them out altogether. Also, a great way to cut down on processed sugars and tons of unnecessary salt and fat is to make your own salad dressing. I like a mixture of 2 parts balsamic vinegar to 1 part olive oil, a dash of soy sauce and honey, and a little spoon of Dijon mustard to taste. You can also add orange juice in place of the honey for a citrus splash. 

What do I do during pledging when my sorority sisters make me eat fatty foods but I am used to eating healthy?  - Kendra, Alabama ‘15This is an excellent question and one I unfortunately don’t have an easy answer to. Either you have to tell your sorority sisters that it’s important for you to eat healthy and you would rather not eat what they’re offering and see what they say, or you have to suffer through the food they want you to eat and then make sure that you are eating well and exercising on your own. Obviously, eating a ton of fatty foods regularly is not great for your health, but it’s good to keep in mind that our bodies actually balance food intake over three days, so if you eat really well on Monday and Wednesday but are forced to eat some bad stuff on Tuesday, chances are your body will know how to balance it all out.

During summer session at Penn State, I always snacked unhealthily while watching Sunday night TV shows with my friends when they would whip out the chips and salsa. Typically, I wouldn't eat this way but can't help it when I'm with them and everyone is munching. What do you suggest? - Blaire, Penn State  ‘15The best thing to do in group eating situations when you want to be a part of the activity and socializing but don’t want to go overboard with the snacking is to put aside the small portion you are comfortable eating in a bowl or napkin and only eat from that amount. This way, you get to enjoy the foods your friends are without falling prey to eating out of the bag, which is so tempting especially when you’re eating while distracted, like while watching a favorite tv program or chatting with friends. Giving yourself a set portion you are comfortable with takes the stress away by allowing you to pace yourself and enjoy the social activity rather than focusing on how much food you are eating.

Carbs- can't live with them can't live without them! What is your take on the dreaded 5 letter word? – Jordanna, GWU ‘13Carbs are absolutely essential to healthy body function—they’re the building blocks that allow for healthy muscle function, blood sugar regulation, and brain communication, so you don’t want to rule them out! That said, making sure to go for complex carbohydrates whenever you can—that is, the ones where you can still see the grains intact, meaning they have fiber encasing the sugar inside so your body has to work harder to digest them—is the best way to enjoy carbs that will keep you full for longer while ensuring you don’t have a blood sugar spike that could leave you in a carb-craving cycle all day. The best choices are whole grain breads, brown rice, barley, lentils and quinoa.

We know eating late is bad, especially “late night eating” after a night of partying. But what's the best thing to eat late if you’re up studying until 11pm and haven’t had a chance to eat dinner?  - Amanda, Wash U ‘13When it comes to studying, if you know you have a late night ahead of you, the best thing you can do is plan ahead. Stock your dorm room with:-Hard fruits like apples and pears, and some citrus for the great vitamin C that will help you stay away and provide a great immune boost-Soychips for that salty-crunchy craving we all get, with an added dose of healthy protein to help you stay full -A small handful of chocolate chips to hit the sugar craving without going overboard with processed fats and sugars, or too many calories If you’re looking for a late night snack, the general rule of thumb is to go for unprocessed food—your fruits and veggies are the best bet, and you can keep them interesting with fun dips. For savory dips, I liked making a delicious yogurt mixture with dill and garlic salt, and for sweet, try a spread of almond butter, or adding some crushed graham cracker, cinnamon and honey to Greek yogurt for a delicious “cheesecake” dip for fruit.

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