Healthy Habits Magazine by Katie Huinker

Healthy Habits December 2012

College Edition

15 FAT BURNING FOODS

Amazing Work Out Tips That Your Body Will LOVE!

Change that lazy college lifestyle! The Evolution of Fitness and Nutrition!

Get Perfect Skin!!

MEET THE EDITOR .

.. e m ut

o b a le

tt i l A

When were you born? November 21, 1990 Where are you from:? Fort Atkinson, IA. Population 500 What are you passionate about? Singing, Cooking, Swimming, & Designing Any pets? I have a pomeranian named Winnie, I love dogs! Where did you go to school? I graduated from the University of Northern Iowa with a major in Communications: Electronic media and a minor in Journalism.

“I want to provide students with a resource for quick and easy ideas for a healthy lifestyle”

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College students can struggle balancing school and work alone but then add in eating healthy and working out regularly, it makes it almost impossible to succeed at it all. As a recent college graduate, I know how hard this can be. When I was still at UNI, I wish I had something to turn to that included all the tips, recipies, and fitness ideas I could ask for. This is why I chose to make a Healthy Habits magazine targeted at college students. There are plenty of magazines out there that are focused on health and healthy living, but none have college students as their focus. None of these magazines take into consideration that college students can’t afford these high end beauty products or groceries, and they act as if everyone has countless hours in a day to exercize. Healthy Habits for the college student knows that students don’t have much money, we know that they might only have 20 minutes to sneak in a workout,

and we know that there are so many opportunities to over indulge. This is my promise; my team and I will work hard to bring you the easiest, fastest, and healthiest recipies, the most effective workouts, the most affordable beauty products, and beauty tips from the best in the industry.

Get Katie’s Look! MABELINE NEW YORK Falsies Volume Express Mascara. 8.99 Target

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KATIE HUINKER Editor-in-Chief

Follow me on Twitter! @katiehuinker

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DECEMBER 2012 Cover Stories

15 Fat Burning Foods

These are foods that start winnowing your waistline the moment they leave your fork and enter your mouth. Stock up today.

The Ideal College Daily Schedule This is the ideal schedule for a college student. It ensures productivity!

Fitness: Tips for SUCCESS These fitness tips will have you seeing results fast.

Fast & Healthy Lunch Recipies

Foods that are healthy, fast, and portable for the on the go college student.

How to achieve Perfect Skin

Products and tips that will result in the best skin of your life!

17 Inside the Life

The life of a typical college student is showcased in this feature story.

The Evolution of Fitness and Nutrition A look into the past and present of fitness and nutrition.

25 The Gift of Giving - On a Budget!

Great gifts for everyone that wont break your budget. Even the budget of a college student!

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15 Fat Burning Foods 1. Almonds and other nuts (with skins) Reduce cravings and protein builds muscle 2. Eggs Protein to build muscle and burn fat 3. Dairy Products Supports weight loss and builds muscle 4. Lean Meats (Turkey) Strengthens immune system and builds muscle 5. Berries Prevents cravings and improves satiety 6. Soy/Canola/Coconut Oils Gives a full feeling and they are not easily stored as fat 7. Peanut Butter Boosts testosterone (which is good even in women!), builds muscle, and burns fat. 8. Fish High in Fat - Mackerel, Salmon, Tuna Triggers fullness and promotes fat burning

6. 10 tips for (whatever your subject matter is) - 15 fat burning foods

9. Grapefruit Lowers insulin, regulates blood sugar and revs up the metabolism 10. Green Tea Triggers fat burning 11. Chili Peppers Spikes metabolism 12. Whole Grains -Quinoa, Brown Rice, Whole Grain Cereal Prevents body from storing fat 13. Beans Protein to help build muscle and burn fat, regulates digestion 14. Spinach and Green Vegetables Fights free radicals and improves recovery for better muscle building 15. Whey Builds muscle and burns fat

Mark Less

319.541.0090

mless81@gmail.com

YOUR IDEAL DAILY SCHEDULE 6:00am

Wake up, and dontâ&#x20AC;&#x2122;t groan about it. Get a start on the day. Go eat a good breakfast with a source of protein and a tall glass of water.

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6:20am

Stretch for 10 minutes then run, bike, kickbox, swim, or whatever you please for a half an hour. Go hard.

7:00am

Shower, your bound to be sweaty, and get ready for class or work. Look good, feel great!

Go about your daily work or class schedule Snack at 10:00am Lunch 12:00-12:30pm

When you get home take some time to unwind 6:00pm

Eat a healthy and satisfying supper

7:oopm

Do whatever needs to be done for the next day, or week like schoolwork or paperwork. This is a good time to pay bills as well. If there is nothing to be done, relax.

10:00pm

Head to bed. You have a big day tomorrow!

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LOVEyour body Try these fitness tips that your body will be thanking you for!

Have a waterbottle specifically for water!

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Tone up on the treadmill

“Save time at the gym with this 10-minute cardio/ sculpt session: Hop on a treadmill holding a three- to fivepound dumbbell in each hand, and set the speed to a brisk walk. Do a one-minute set each of shoulder presses, biceps curls, triceps extensions, side laterals, front laterals and standing triceps kickbacks one after another as you walk. I’s an amazing upper-body challenge that also gets

Power up your runs!

“Adding wall sits to the end of every run will strengthen your quads, hamstrings and glutes, improving your speed and endurance. Lean against a wall with your feet shoulder-width apart, then squat until your knees are bent at 45 degrees.

Chart your progress

“Stay motivated using a fitness report card. Jot down these subjects: Cardio, Muscle Conditioning, Flexibility and Attitude. Set goals (for example, doing 10 “boy” push-ups) and grade yourself A through F at least four times a year. When you see how much you improve, you’ll want to stay in great shape.”

Give yourself a break

“You don’t have to be a fitness saint to get results. Follow the 80/20 plan: Eighty percent of the year, you’ll exercise regularly and eat well. Know that you’ll slip 20 percent of the time due to holidays and work deadlines. When you accept that fitness isn’t an all-or-nothing

Get a jump on weight loss

“Add plyometric box jumps to your workout to improve your cardiovascular stamina and leg strength -- you’ll really sculpt your hamstrings, quads and glutes. Find a sturdy box that’;s at least one foot high [like a Plyo Box, $139.95; 888-556-7464; performbetter.com]. Starting

Intensify your push up

“Squat-thrust push-ups get you in great shape because they work your upper body, core and lower body and improve agility, strength and endurance all at once. From a standing position, bend down, put your hands on the floor shoulderwidth apart, and jump your feet back into plank position. If you’re strong, cross your ankles; otherwise, jump your feet wide apart. Do a push-up, then jump your feet together or uncross your ankles. Jump your feet back to your hands and stand up. Do eight reps total, rest for one minute, and repeat.”

Healthy Habit Recipies These Healthy Habit lunches are far from boring, they are packed with flavor and nutrition that will keep you going all day!

1 tbsp. rice wine vinegar 1/2 c. brown rice, cooked Directions: In a pan over low-medium heat, saute shrimp until cooked. Add edamame and broccoli. In a small bowl, combine soy sauce, sesame oil and rice wine vinegar. Drizzle the sauce over the stir-fry. Serve with a side of brown rice

Eggplant Pizza

Chicken Wraps

Store-bought frozen shrimp is quick to thaw and easy to whip into a flavorful lunch, especially when combined with broccoli and edamame. The Japanese green soybean is an all-star legume, naturally abundant in antioxidants and isoflavones.

These chicken wraps only require a few ingredients and serve as a novel way of eating the same old thing. A small amount of oyster sauce imparts big flavor, so use only a dab for each lettuce leaf. Save time by buying a rotisserie chicken and separating the white meat. Although fresh is always best, frozen peas and corn will also suffice if youâ&#x20AC;&#x2122;re in a rush.

Ingredients: 1 c. frozen shrimp, shelled and thawed 1/2 c. edamame, shelled and steamed 1/3 c. broccoli florets, chopped 2 tbsp. low-sodium soy sauce 1 tbsp. sesame oil 1 tbsp. rice wine vinegar 1/2 c. brown rice, cooked

Ingredients: 4 large lettuce leaves, washed 2 tbsp. oyster sauce 1 c. white meat chicken, sliced and cooked 1/4 c. frozen peas, thawed 1/4 c. frozen corn, thawed

Directions: In a pan over low-medium heat, saute shrimp until cooked. Add edamame and broccoli. In a small bowl, combine soy sauce, sesame oil and rice wine vinegar. Drizzle the sauce over the stir-fry. Serve with a side of brown rice

Directions: Spread a small amount of oyster sauce on each lettuce leaf. Mix chicken together with peas and corn, then place a heaping spoonful onto each leaf.

Shrimp and Edamame Stir Fry Store-bought frozen shrimp is quick to thaw and easy to whip into a flavorful lunch, especially when combined with broccoli and edamame. The Japanese green soybean is an all-star legume, naturally abundant in antioxidants and isoflavones.

Taco Salad This toss-and-go taco salad is simple, but it offers up an explosion of tropical flavor and crunchy texture. Juicy cubes of mango and tomato combine with crisp tortilla chips (tip: choose low-sodium blue corn chips) for a nourishing, tasty lunch.

Ingredients: 1/4 head lettuce, shredded 1/4 mango, peeled, seeded and cut into chunks 1/4 tomato, chopped 1/4 avocado, peeled, seeded and sliced 1/4 red onion, sliced 1 c. baked tortilla chips, crumbled 3 tbsp. lime juice 2 tbsp. olive oil

Directions: Arrange lettuce on a plate. Top with mango, tomato, avocado and onion. Sprinkle crumbled tortilla chips over the salad. Garnish with lime juice and olive oil.

Tuna Pita Sandwich Store-bought frozen shrimp is quick to thaw and easy to whip into a flavorful lunch, especially when combined with broccoli and edamame. The Japanese green soybean is an all-star legume, naturally abundant in antioxidants and isoflavones. Ingredients: 1 c. frozen shrimp, shelled and thawed 1/2 c. edamame, shelled and steamed 1/3 c. broccoli florets, chopped 2 tbsp. low-sodium soy sauce 1 tbsp. sesame oil

Fuss Free Fritata Ingredients: 4 whole eggs 1 c. red bell peppers, chopped 1 c. mushrooms, chopped 1 c. frozen peas Directions: In a small bowl, beat the eggs together. Add the mixture to a skillet pan, allowing eggs to set. Scatter the bell peppers, mushrooms and peas over the mixture. When eggs are cooked, use a spatula to slide frittata out of the pan and serve.

How To: Get perfect skin! 1. Dont wait till your 40s to purchase anti-wrinkle products! Waiting until your 40th birthday to make your first wrinkle-reducing purchase. Take action before lines and wrinkles make an appearance. “Women should start using antiaging products as early as possible— even in their early 20s,”

Do you want to take 8 years of wrinkles off in only 30 days?

2. Ideal A.M. Routine Use a moisturizing cleanser like Shiseido Benefiance Extra Creamy Cleansing Foam ($35). To protect against free-radical damage, smooth on a creamy antioxidant like Fresh Black Tea Age-Delay Face Serum ($80) or Perricone MD Acyl-Glutathione ($175). Top it with an occlusive moisturizer, which prevents the evaporation of water.

3. Ideal P.M. Routine After cleansing, smooth a few drops of La Mer the Radiant Serum ($250) or Sadick Dermatology Group PM Reversal Serum ($48) all over your face for an even, bright complexion. Alternate using a retinoid with an alpha-hydroxy acid every other night to improve texture. Try Dior Capture Totale Night Ritual ($225) or SK-II Cellumination Mask-In Lotion ($75). Apply Patricia Wexler M.D.

4. Derm Tip A daily soy-milk compress works wonders for dry or aging skin because it has substantial hydrating and anti-inflammatory benefits, explains Sadick. Drench gauze pads in milk and apply them to your face for 20 minutes.

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Create 17. Photo essay ( subject matter reflected in the magazine) - In the life of a college student

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THE EVOLTION OF NUTRITION AND FITNESS OVER THE LAST 50 YEARS

Fitness and Nutrition Evolution The Food Pyramid Dairy and meat products once formed the base of the food pyramid, followed by fruits and vegetables and grain products. In 1977, the “Dietary Goals for the United States,” was created, suggesting that Americans reduce their fat, saturated fat and cholesterol intake, and increase their carbohydrate consumption to 55 percent to 60 percent of daily calories. The United States Department of Agriculture formed an advisory committee in 1989, based on research appearing in “The Surgeon General’s Report on Nutrition and Health” and the National Research Council’s “Diet and Health”

Sports Nutrition Aerobic endurance athletes once believed that they needed a diet based primarily on carbohydrates, while bodybuilders adhered to a high protein diet. This changed in the 1980s, with the development of the sport nutrition field, says Marie Dunford, PhD, RD, author of “Fundamentals of Sport and Exercise Nutrition.” The change of sports nutritional theories paralleled changing concepts in conditioning philosophies. Aerobic athletes realized that they needed to add resistance training to their workouts, and bodybuilders learned that aerobic exercise reduced their body fat.

Coed Gyms While the all-female gym still exists, most larger centers are now coed. Dr. Miriam Nelson, in 1999, wrote the book “Strong Women Stay Young,” which suggested weight training as a means of preventing osteoporosis. Both men and women now practice resistance training exercises. Spot reduction was shunned as a myth, and overall weight loss became the focus of trainers.

Aerobic Evolution Choreographed aerobic classes prevailed in coed gyms in the late 1970s through the 1980s. While some men joined the classes, women were the predominant participants. Step aerobics were introduced in the late 1980s. The athlete movements enticed more men to join the aerobic classes. Indoor group cycling classes also were introduced in the late 1980s. These classes drew even more male participants.

Women’s Figure Salons

From Chorepgraphy to Core

Coed gyms are a product of the late 1970s. Before that, fitness centers had men’s and women’s days. If men wanted daily access, they joined a bodybuilding gym, and women joined “figure salons,” where they placed vibrating belts on their legs with hopes of shaking away the fat, or placed their bellies against wooden rolling machines in hopes of rolling away excess tissue. Exercise classes consisted of high repetition exercises that were supposed to spot reduce the socalled problem areas.

The words “functional training” became a theme in the mid1990s, and thus far, the trend has continued in the 21st century. Functional refers to movement patterns that simulate daily activities or athletic moves. Instead of isolating one muscle group, functional integrates movements that teach the body to work as a coordinated unit. This type of training program incorporates balance and core training. Core exercise engages the body’s deeper stabilizing muscles, required for maintaining dynamic balance, or balance in motion.

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