September 2008

SEPTEMBER MARKS

Papers, all nighters, projects, exams, dates, parties, repeat. Do any of these sound familiar? In college, it's easy to pack your schedule with academic and social obligations that leave you sometimes feeling like a car stranded on the highway... out of fuel and helpless. It is important that while you are out there being "Super-Student" not to forget the most important thing; YOURSELF! College is an important time for you, and the choices you make now will help in the future. Take the time to treat your body with respect by fueling it with healthful foods, taking time to sleep, and exercising at least 30 min. most days of the week. Eating regularly and frequently helps maintain peak performance even if you did stay up until 3 am writing that research paper.

Breakfast helps wake up your metabolism and makes you feel less hungry during the day. A breakfast of protein and carbohydrates work to keep your brain functioning during that 8 am lecture. If you can't make it to the dining hall, grab a granola bar and piece of fruit from your room as a good substitute that is easy enough for you to eat on the go. The B and C vitamins found in fruit aid in the reactions of the body that produce energy.

Another main concern for college students is what to eat late at night to keep energy levels up when studying late at night. Some of the easiest foods to have on hand are veggie sticks with low fat ranch dip or peanut butter, and microwaveable popcorn. Try sprinkling the popcorn with low fat cheese for a more satiating snack. Trail mix with dried fruit, cheerios, nuts and even M & Ms satisfies the need for a crunchy, sweet snack without excessive calories. Some other ideas include quesadillas made with precooked meat or veggies and cheese melted in the microwave between two small tortillas, or a peanut butter and jelly or banana sandwich. Low fat yogurt is an easy snack that can be mixed with anything from fruit cups to granola or honey.

As always, moderation is the key to success and, in combination with getting enough shut eye and trying to fit in more physical activity such as taking the stairs over an elevator or doing a lap around campus before dinner, you will avoid unhealthy weight gain and lethargy.

The Pros of YOGURT

Much research has been done on the benefits of yogurt, and the result is clear: both dairy and soy yogurt have numerous health benefits and should be incorporated daily into your diet. Yogurt contains around 30% of your calcium requirements, as well as protein, vitamins, and minerals to keep your body healthy and happy.

Studies have shown that the active/live cultures in yogurt, called ProBiotics, help boost the immune system and decrease the risk of gastrointestinal problems such as constipation, diarrhea, colon cancer, even lactose intolerance. The presence of calcium aids in building strong bones and prevents osteoporosis later in life. Remember, what you do today will impact how you are years from now, so say yes to yogurt!

HEALTH MATTERS: National Cholesterol Education Month

September marks the start of the fall semester, and although the excitement of college and independent living can be quite overwhelming, it is important to remember to protect your body by choosing heart-healthy foods, and engaging in physical activity most days of the week. To help understand the importance of keeping your heart healthy, September is National Cholesterol Education Month. Since 1985, the National Heart Lung and Blood Institute has developed the National Cholesterol Education Program to raise awareness about the dangers of high cholesterol as a risk factor for developing Coronary Heart Disease. Heart Disease is the number one killer of men and women in the United States which is why it is important to take the steps necessary to prevent high blood cholesterol and lower your risk.

The main functions of cholesterol in the body are to help synthesize steroid hormones as well as make up parts of cell membranes in all areas of the body , most importantly the spinal cord and brain. There are two different types of cholesterol, HDL and LDL. LDL is nicknamed the "bad cholesterol" because an overabundance of it clogs arteries leading to the brain and heart, and causes plaque to build up within those artery walls. In contrast, high levels of HDL, "good cholesterol" helps to reverse the damage of LDL and reduce the risk of heart disease or a heart attack.

Although Coronary Heart Disease predominately affects men above the age of 45 and women over 55, the onset of the disease is largely determined by lifestyle choices starting from birth. High LDL and low HDL blood cholesterol are major risk factors for developing heart disease or having a heart attack. In order to lower your risk, there are several easy steps you can take to keep your LDL cholesterol levels in check.

1. Choose foods low in saturated fat, trans fat, and cholesterol by limiting intake of deep fried foods and fatty cuts of beef. Try to incorporate 5-10 fruits and vegetables daily into your diet.
2. Participate in at least 30 minutes (or three 10 min segments) of physical activity most days of the week (ex. brisk walking) to keep your heart strong and healthy.
3. Increase your understanding of HDL and LDL cholesterol and how it affects the body.
4. Have a blood test every 5 years or so to check fasting cholesterol levels.
5. Don't Smoke. Tobacco contains thousands of chemicals that can damage your heart and blood vessels. In addition, nicotine encourages high blood pressure and increases the workload of the heart by constricting the blood vessels.

Heart disease and high cholesterol are not inevitable. By making healthy lifestyle changes, you can greatly reduce your chance of a heart attack, and these changes will benefit you for life.

For more info. Check out the American Heart Association or National Heart Lung and Blood Institute on the web at www.americanheart.org or www.nhlbi.nih.gov

HEALTH MATTERS: The Incredible Edible Egg

Despite previous attention to the cholesterol content of eggs they make a valuable contribution to a healthy, balanced diet. Eggs are an excellent source of complete, high-quality protein which means they contain all essential amino acids needed for health. High quality protein has been shown to help people feel full longer, which may help to control hunger pangs. Eggs also provide significant amounts of B vitamins, as well as vitamins A, D and E, and choline, iron, phosphorus, and potassium.

The great thing about eggs is that they are one of the least expensive single-food source of protein and contain approximately 7 grams of protein.

Did you know?

1. A hen requires 24 to 26 hours to produce an egg. Thirty minutes later she starts all over again.
2. White shelled eggs are laid by hens with white ear, or cream –colored, ear lobes. While brown eggs are laid by hens with red ear lobes.
3. If you spin an egg carefully on a countertop, you'll discover that hard-boiled eggs spin, while raw ones do not.

BALANCE: Enchiladas

Enchiladas are a  traditional Mexican dish, typically made with corn (maiz) tortilla dipped briefly in hot oil to soften then dipped in the chosen enchilada sauce. The tortillas are filled and rolled up, placed in a casserole dish, then layered with sauce, then baked in an oven. The Southwestern style enchilada is typically not fried.

Enchiladas can be filled with almost anything including meat, cheese, vegetables, seafood, eggs, or even bananas. Common garnishes are cream, diced onions, sour cream, lettuce, olives, chili peppers, and fresh cilantro.

Enchilada comes from the verb enchilar, which means "to add chile pepper to". Below are some descriptions of various types of enchiladas:

1. Enchiladas Suizas, suiza, meaning Swiss, is an adjective that indicates the dish is topped with cream or cheese
2. Enchilada Montada, means an enchilada topped with fried eggs
3. Enfrijolada, frijol, meaning bean, is an enchilada made with bean sauce rather than chili sauce
4. Estas no son snchiladas,  means "these are not enchiladas" and is a phrase used, tongue in check, to refer to something that is not easy, when in fact enchiladas are a very simple dish to prepare.

MIND: Sudoku: brain-bending fun!

Sudoku is a logic-based number placement puzzle that doesn't require any special math skills or calculations.

The puzzle was invented by an American Architect, Howard Garns, in 1979 and published by Dell Magazines under the name the "Number Place". The puzzle was introduced in Japan by Nikoli in the paper Monthly Nikolist in April 1984 as Suuji wa dokushin ni kagiru, which translates to "the numbers must occur only once." The name was later abbreviated to Sudoku.

 "The brain is an organ just like every other organ in the body. It ages in regard to how it is used. Just as physical activity strengthens the heart, muscles and bones, intellectual activity strengthens the brain against disease" (Dr. Robert P. Friedland) So go ahead and exercise your brain!

For access to free Sudoku puzzles, try www.websudoku.com

BODY: Finding time for fitness

• Staying active during the school year will help keep your spirits up, your energy levels high, and relieve stress. Schedule it in to your planner so that you don't have to worry about finding time later or putting it off.
• Get a group of friends together to play a pick up basketball game or even to throw the Frisbee around. If everyone else is counting on you to be there you will be more motivated to follow through.
• Go shopping for healthy foods that are easy to keep in the fridge like hummus and pita bread or veggies and low fat dip. The combination of healthy eating and exercising will do wonders for your body and mind.
• Check out all the recreational programs the university has to offer and sign up for one that interests you. Making the effort is half the battle.
• Fitness doesn't have to be a drag. Find something you enjoy and stick with it. Try hiking, swimming, dodgeball, and even bowling.
• Every little bit counts. Try to fit in thirty minutes a day of physical activity on most days of the week or even split it up between three ten minute sessions throughout the day.

SOUL: It all starts with hello

Take time away from studies and relationships to meet new people who respect you for who you are and what you have to offer to the world.

Think of college as a clean slate, a chance to start over. Part of what makes college one of the best experiences of your life is the chance to truly find yourself and figure out what is really important to you; what hopes, goals, wishes and dreams you have for the future. Lifelong friendships are formed during college, and these friendships you make will help you get through the obstacles, the good times and the bad, and will most importantly respect you for who you are, and encourage the best in you.

You can view Balance: Mind, Body, & Soul Newsletter, September 2008 in Portable Document Format (PDF 494 Kb). Newsletter compiled by Alexandra Pitkin, Sodexo Management Intern, Summer 2008.

Balance: Mind, Body & Soul is a newly developed program supporting Sodexo guests with the latest in nutrition and health information. This web site is intended to provide you with information that promotes balance through healthy living.
www.balancemindbodysoul.com