HEALTH | FITNESS | ORGANIZATION
DIY: HEALTH Relationship between stress and health.
p3
pursuit of Workouts to do in your own home!
p6
Smart Eating Pick this not that! What foods are good and not.
p11 MAY 2012
$3.99
FITNESS
DIY:
health
WRITTEN AND EDITED BY CORINNE CHESHER
Attempting to be a healthy, organized and stress free student can be difficult at times. Have you ever thought to yourself, “this is impossble”? After reading this article you will never have to ask this question again.
A
s a student, you may be finding yourself in a bit of a rut. You may think to yourself, “this is too much, I can’t do this.” However, this is a poor attitude when it comes to dealing with stress and coping with the effects. Studies have proven that women experience higher stress than men and that woman find it more difficult to leave their stress at work/school. Stress effects woman’s moods and often take a toll on their relationships with their friends, school and often their partners. If you want to get out of your laziness and exhaustive state, this article will outline the ways in which you can handle your stress and overcome it! Women are multitaskers, there is no doubting that and there’s nothing wrong with multitasking. However, women who put too much pressure on themselves by doing too many things have a chance to snap and succumb to severe stress. Scientists have found that the root cause of most of the deadly diseases that are killing women is stress. If you are organized and know how to set your priorities, you will have no problem dealing with stress at all. | 3
DIY: HEALTH
SLEEP
DIET
One of the most common causes of stress is sleep depravity. Sleep is designed to give the body the opportunity to repair itself and if you have had a very demanding day but do not allow yourself enough time to sleep, you will not wake up the next morning feeling rested.
Another factor that affects how you deal with stress is your diet. There are certain foods that can actually help you minimize your stress.
According to studies, the period between 10 PM and 6 AM is the time where the body can function fully to repair damaged tissues and cells. It is recommended that you make a habit of going to bed on or before 10 PM to give your body the adequate amount of time it needs for sleep and rest. As a student, it probably seems nearly impossible to achieve this goal and sleeping at 10 PM is unheard of. However, you can achieve this! A few things you can consider to help you sleep more and at appropriate times take only a few simple changes! When planning your school schedule, select courses that are earlier in the day. You might not enjoy getting up early but once in the habit it will become easier and you will enjoy being done school early and having the rest of the day ahead of you! Also, as soon as you’re home from school, do your homework right away while you’re brain is still actively processing what you just learned. You will be more productive and be able to go to that awesome new bar this weekend with your friends! If it is impossible for you to sleep 10 PM until 6 AM all nights of the week start with a few days a week and slowly extend it to multiple nights. If you really want to go out on the weekend, start with weeknights for your restful and long overdue sleep. After one week of changing your habits it will be an almost instant change in your mood. Your school stress will be easier to deal with because you’ll be rested and when you are in school you won’t be as irritable. So go sleep and start feeling better!
4 | MAY 2012
Eating omelets for breakfast can clear your brain and improve your focus and concentration. Why are eggs so good for you? Eggs contain Tyrosine and this is a type of amino acid that helps improve focus and increase alertness. Another food that can help you fight stress is sesame seeds. These little seeds contain an amino acid called Larginine, this helps the blood vessels relax. If you don’t like sesame seeds; cashew nuts, soybeans and peanuts have the same effect! We all know the old phrase, “An apple a day keeps the doctor away.” Well apples can also keep the stress away! Apples are rich in antioxidants, which can help jump-start your system every time you feel too tired because of stress. The good news about these foods is that they are highly affordable! Being on a student budget can often be difficult when it comes to grocery shopping. Don’t fear buying the necessities in life, most things that are healthy and are affordable since you are shopping for yourself. If your big concern in the price of food and the rising gas prices plan your trip in advance! A great idea is keep a list on the fridge so you can update it as you run out of things. Having a list like this will help you when it comes to shopping, you will know exactly what you need. A list also helps you buy what you are supposed to eat and keep you away from everything else. Do grocery trips once a week and buy everything at once. Shop around and check the flyers for sales.
FITNESS
The past does not define you, the present does. - Jillian Michaels, Fitness Expert
EXERCISE Now that you have your sleeping under control and your diet, you need to exercise. I know, I know, “I don’t want to, I sweat and its gross” or “I don’t know how this is supposed to ‘feel good’ I hurt so much after!” Exercising can have many benefits other than burning fat and gaining muscle. Exercising is the fastest way to improve your mood and eliminate stress. Each time you stretch your arms and move your legs your brain is releasing a form of chemical called endorphins. Endorphins are often referred to as the “feel good” chemical; they have the ability to boost your mood so that you feel good just about anything all throughout the day! Exercising can also increase your metabolism rates. When you throw in even a little bit of exercise, the improved metabolism will translate into your organs getting the necessary nourishment quickly and efficiently. Ever wonder how those athletes can be so active after already running 20km and you just can’t do it? When you exercise, your have a heightened heart rate and breathing which makes you feel more alive. The runner’s body temperature increases and gives them a boost of energy often known as a “second wind.” Exercising, like the sesame seed, makes you concentrate better and improves alertness. Once you understand the role that exercise plays in stirring you up from sluggishness, you will find yourself wanting to get moving.
HEALTHY AND AFFORDABLE FOODS
1 2 3 4 5 6 7 8 9 10
Eggs Sesame seeds Apples Lettuce Vegetables Oranges Oatmeal Small amounts of chicken breast Jello (the 0 sugar kind!) Whole wheat wraps
tips to reduce stress
1
Try to stick to as normal a routine as possible.
2
Maintain close connections with family, friends.
3
Do not deprive yourself of healthy recreation.
4
Be sure to get enough rest and good nutrition.
| 5
PURSUIT PURSUIT OF HEALTHINESS OF HEALTHINESS
Written and Edited By Corinne Chesher
Attempting to be a healthy, organized and stress free student can be difficult at times. Have you ever thought to yourself, “this is impossible”? After reading this article you will never have to ask this question again.
This is Sarah and flip to the next page to learn how to perform simple cardio moves! 6 | MAY 2012
FITNESS
s a student, you may be in a bit of a rut. You may think, “this is too much, I can’t do this.” This is an extremely poor outlook when it comes to coping with the effects of stress. Studies have proven that women often will experience higher stress than men and woman find it more difficult to leave their stress. Stress can effect women’s moods and often take a toll on their relationships with friends, their school work and often partners.If you want to get out of your laziness and tired rut, this article will outline the ways in which you can get rid of your stress and beat it! If you wish to live a healthy lifestyle there are several ways in which you can help improve your lifestyle. Read ahead and learn effective ways to improve your life.
Now that you understand how to reduce stress you need to take these tips and make good use of them! You need to exercise. I know, I know, “I don’t want to, I sweat and its gross” or “I don’t know how this is supposed to ‘feel good’ I hurt so much after!” Exercising can have many benefits other than burning fat and gaining muscle. Exercising is the fastest way to improve your mood and eliminate stress. Each time you stretch your arms and move your legs your brain is releasing a form of chemical called endorphins. Endorphins are often referred to as the “feel good” chemical; they have the ability to boost your mood so that you feel good just about anything all throughout the day! Exercising can also increase your metabolism rates. When you throw in even a little bit of exercise, the improved metabolism will translate into your organs getting the necessary nutrition quickly and efficiently. Ever wonder how those athletes can be so active after already running 20km and you just can’t do it? When you exercise, your have a heightened heart rate and breathing which makes you feel more alive. The runner’s body temperature increases and gives them a boost of energy often known as a “second wind.” Exercising, like the sesame seed, makes you concentrate better and improves alertness. Once you understand the role that exercise plays in stirring you up from sluggishness, you will find yourself wanting to get moving. So get off that couch and exercise! If you can’t leave the new Pretty Little Liars episode, exercise while you watch! Found on the next page is a diagram showing a quick cardio circuit session. If you combine this with a well balanced diet and proper sleeping you are on the right path to feeling stress free!
| 7
DESK Table top + legs
$49.99
LETTER TRAY $9.99
PENCIL CUP 2 pack
$29.99
WASTE BASKET $5.99 CHAIR $29.99
PURSUIT PURSUIT OF HEALTHINESS OF HEALTHINESS Jump rope – 5 minutes Start with your arms at your sides holding a jumping rope and have your legs together. Jump up and down and swing the rope around your body. The key is to not hit yourself with the rope as this improves coordination.
For a quick cardio circuit under 15 minutes: complete step 1 once, then steps 2 – 5 once, then repeat steps 2 – 5.
Jumping jacks – 1 minute Start with your arms at your sides and feet together, jump and place your legs shoulder width apart while raising your hands and clapping above your head. Repeat.
a
Run on the spot – 1 minute Start with your arms at your sides and feet together, begin to run on the spot. To make the most of this exercise, raise your knees as high as possible.
b
Burpees – 1 minute Start with your arms on the ground while you are in a crouch position. extend your legs out fully into a push up position. Jump foward into your starting position. Push off and jump into the air. Repeat.
a
b
Mountain climbers – 1 minute Start with both hands on the floor immeditately below your shoulders and legs fully extended. Bring your right foot forward so your knee touches your chest, slide your foot outward and bring the left foot foward with your knee to your chest. Repeat.
a c
d
b
10 | MAY 2012
FITNESS
A
s a student, you may be finding yourself in a bit of a rut. You may think to yourself, “this is too much, I can’t do this.” However, this is a poor attitude when it comes to dealing with stress and coping with the effects. Studies have proven that women experience higher stress than men and that woman find it more difficult to leave their stress at work/school. Stress effects woman’s moods and often take a toll on their relationships with their friends, school and often their partners. If you want to get out of your laziness and exhaustive state, this article will outline the ways in which you can handle your stress and overcome it! Written and Edited by: Corinne Chesher
Attempting to be a healthy, organized and stress free student can be difficult at times. Have you ever thought to yourself, “this is impossble”? After reading this article you will never have to ask this question again.
Women are multitaskers, there is no doubting that and there’s nothing wrong with multitasking. However, women who put too much pressure on themselves by doing too many things have a chance to snap and succumb to severe stress. Scientists have found that the root cause of most of the deadly diseases that are killing women is stress. If you are organized and know how to set your priorities, you will have no problem dealing with stress at all. | 11
SMART EATING
Breakfast 1 cup All Bran Flakes
Snack 0% yogurt
lunch Steak, 1 cup brocolli, 1/2 cup whole wheat pasta
12 | MAY 2012
FITNESS
snack Sugar free jello
dinner 1 Chicken, 1 cup salad
dinner 2 Left overs from dinner 1
| 13
SMART EATING
DIET Another factor that affects how you deal with stress is your diet. There are certain foods that can actually help you minimize your stress.
healthy and affordable foods
Eating omelets for breakfast can clear your brain and improve your focus and concentration. Why are eggs so good for you? Eggs contain Tyrosine and this is a type of amino acid that helps improve focus and increase alertness.
1 Eggs
Another food that can help you fight stress is sesame seeds. These little seeds contain an amino acid called Larginine, this helps the blood vessels relax. If you don’t like sesame seeds; cashew nuts, soybeans and peanuts have the same effect! We all know the old phrase, “An apple a day keeps the doctor away.” Well apples can also keep the stress away! Apples are rich in antioxidants, which can help jump-start your system every time you feel too tired because of stress. The good news about these foods is that they are highly affordable! Being on a student budget can often be difficult when it comes to grocery shopping. Don’t fear buying the necessities in life, most things that are healthy and are affordable since you are shopping for yourself. If your big concern in the price of food and the rising gas prices plan your trip in advance! A great idea is keep a list on the fridge so you can update it as you run out of things. Having a list like this will help you when it comes to shopping, you will know exactly what you need. A list also helps you buy what you are supposed to eat and keep you away from everything else. Do grocery trips once a week and buy everything at once. Shop around and check flyers for sales. 14 | MAY 2012
2 Sesame Seeds
4 Lettuce
3 Apples
5 Vegetables
6 Oranges
7 Oatmeal
8 Chicken
9 Jello
10 Wraps