April 29
Freshman 15 Buster
2013
A step-by-step guide on how to beat those dreaded pounds before they happen.
A Senior Symposium Product by Hunter McCoy
What makes first-year students so susceptible to weight gain? Coming to college is a big change for young adults. They are confronted with food any hour of the day and there is no one telling them what or when to eat. They have to learn to choose both what and when to eat for themselves and they are also going to a schedule where no one tells them what to do, so they may forget to exercise. College is about the time where young women switch to an adult female metabolism, so they may not be able to eat as much as they used to and still keep their weight stable.
How can healthy eating among college students be encouraged? Kids are not getting the nutritional education that they need to arm themselves for college. My recommendation to schools and parents is to talk more about healthy eating in high school and middle school. We need to teach kids about the importance of whole grains, fruits, vegetables, and dairy food. We need to teach them what they should eat, not what they should not eat. College kids also spend a lot of time on the Web. There is a lot of misinformation out there. Go to reputable sites for good nutritional information, and do not believe the fast, quick, and easy way to drop 5 pounds. Also find out what services are available on campus, such as a dietitian or health and wellness center that can help develop healthy eating strategies.
Pounds and Calories Pounds Lost
Calories Burned
0.1 lbs
350 calories
0.2 lbs
700 calories
0.3 lbs
1050 calories
0.4 lbs
1400 calories
0.5 lbs
1750 calories
0.6 lbs
2100 calories
0.7 lbs
2450 calories
0.8 lbs
2800 calories
0.9 lbs
3150 calories
1.0 lbs
3500 calories
How to
fill your plate
Dining halls can be a nightmare for weight-conscious individuals, especially with the overabundance of high-calorie foods and friends who push you to indulge. Only fill 2/3's of your plate, chances are you will feel full & you won’t be tempted to eat excess portions. Wait 20 minutes before going back for seconds. Pre-plan meals (also helps to avoid snacking).
Meals you can make in your
Dorm Room
Going to college often means the leftover pizza, Ramen noodles, and Chinese carryout diet. Usually dining options on campus may be limited, unhealthy, and expensive, and you can't lug an entire kitchen's worth of food and dishes with you. 1. Find out about cooking facilities in your dorm. If there's a stove, it's most likely to be electric. There usually are also microwaves for public use. Also find out if either of these work. You may have to cook on another floor or in a different dorm. 2. Find out about the fire codes. Stuff like hot pots, coffee pots, candles (useful if you're addicted to roasting marshmallows), and hot plates may not be allowed. But, although I don't suggest this, it may help to be familiar with how strictly enforced those rules are. They may be scoff rules where as long as nothing is out during inspections, your RA won't even care if you're walking down the hall with a hot pot. 3. Taking steps 1 and 2 into account, make sure you have what you need, but stay simple; space is often limited. o
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If they're allowed, hot pots are great to have. Also, microwave safe plates, bowls, and coffee cups. You need basic utensils, forks and spoons, a sharp knife for cooking, and chop sticks if you're a lover of Asian food. Also, a spatula, spaghetti spoon, and one of those over-sized spoons for mixing. Consider what you actually use. For pots and pans, just cover the basics, and be as simple as you can be. A frying pan, sauce pan, and spaghetti pot (plus colander). A steamer or double boiler if you cook with them a lot and know you will use them. If you bake, a mixing bowl, cookie sheet,
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brownie/cake/bread/muffin tin (again, think of what you'll actually use). Aluminum foil, paper towels, plastic wrap, and dish soap are also necessary. You may also want plastic bags and/or Tupperware for leftovers. Don't go Costco on ingredients. You will be able to find smaller amounts at a regular grocery store (but if your parents shop there, you can reuse small bottles and stock up at home). Make sure to have nonperishable basics: oil, sugar, flour, baking soda (you can also sprinkle this in the trash so it doesn't smell as bad), rice, pasta, and vinegar. Buy perishables such as produce, milk, eggs as you need them (if you don't have a fridge, you should find a friend who will let you store these things. But a fridge is also highly advised).
4. Learn to cook with a microwave. Especially if you don't have a stove in your dorm. And this can also be a lot less time consuming than cooking conventionally and cleaning pots and dishes.
• Skip the whipped cream. Don't even bother adding whipped cream. It melts into the coffee anyway and you can barely taste it. The calories aren’t worth it. If you add you add 60 calories and 6 grams of fat. • Go nonfat. Always start your coffee drink order by stating that you want nonfat milk. Some menu boards may advertise that a drink is low-calorie but the barista may use 2% milk, which has a higher fat and calorie content. • Say yes to foam. If your drink is topped with foam, ask for extra foam or ask for it to be prepared “dry.” The foam takes up more space in the drink and you decrease the amount of milk used and the number of calories in the drink. • Add ice (or extra ice). Any drink with ice will have less calories than its hot alternative because the ice has no calories. For a drink that is already iced, ask for extra ice and you’ll get a drink that is less milky, cooler and more refreshing. • Add spices, not sprinkles. If your drink is displayed on the menu board with sprinkles, skip them and add spice instead. Most coffee shops have cinnamon, cocoa, and nutmeg that you can add for extra flavor. • Use sugar-free syrups. Flavor syrups are popular additions to coffee drinks, but they are almost pure sugar. Opt for the sugar-free version to cut calories. • Smaller is better. By the time you get to the coffee counter in the morning, you might order the largest size available out of habit, exhaustion or desperation. For some of us, the need for a coffee fix in the morning is substantial. But order on the small side. You might be surprised to find out that you need less caffeine than you think. You don't have to give up the trip to Starbucks just because you're on a diet. If you love your morning java fix, keep it on the morning menu. But learn to order a low-calorie coffee drink instead. The calories you eliminate by making just a few small changes could have a big impact when it's time to step on the scale.
How-to: order healthy coffee 5 Low-Calorie Coffee Drinks (under 100 calories) 1.
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Tall Skinny Latte (100 calories, 0 grams fat, 15 grams carbohydrate, 10 grams protein): You’ll get a boost of protein with this coffee drink, which is a healthy way to start your day. Add sugar-free syrup for flavor if you’d like, or order it iced to decrease the amount of milk and decrease the number of calories. Skinny Cappuccino (60 calories, 0 grams fat, 9 grams carbohydrate, 6 grams protein): The great thing about cappuccino is the foam. The light fluffy top of this drink makes you feel like you’re drinking something much more decadent and fattening. Brewed Coffee or Caffè Americano. Brewed coffee and espresso contain essentially no calories. Skinny Peppermint Mocha (100 calories, 1 gram fat, 13 carbohydrates, 10 grams protein). This coffee drink is sweet and delicious enough to substitute as dessert. A small serving is plenty to satisfy your sweet tooth. Iced Skinny Flavored Latte (60 calories, 0 grams fat, 9 grams carbs, 6 grams protein). Add your favorite sugar-free flavor syrup. Try vanilla, hazelnut, almond, peppermint or other varieties.
Tips for Making Your Own Coffee Drink Healthier If you already have a coffee drink that you love, use these tips to lower the fat and calorie count of the drink. And remember that you can check the calorie count of your customized Starbucks drink online or by using the Starbucks app on your smartphone. Other coffee shops, like Caribou Coffee also have websites with nutritional information.
Drinking
Skinny
Choose lower proof alcohol — the lower the proof, the fewer calories per fluid ounce. Opt for drinks without mixers, such as wine or light beer. Use smaller glasses for mixed drinks to control portion size. Go simple — fewer ingredients may mean fewer calories. Measure your pour using a shot glass or jigger. Avoid cocktails with pre-made sugary mixes. Mix alcohol with a splash of 100 percent fruit juice or seltzer. Muddle fresh berries, mint or herbs at the bottom of your glass for a punch of flavor and antioxidants.
5 Easy Meals that can be made in the microwave
1. Oatmeal. 2. Fresh Veggie’s in steam bags. 3. Soup. 4. Eggs. 5. Sweet Potato.
Plan, Shop, & Prep Plan on going to the grocery store once a week and to Sam's/Costco once every two. Because you'll be mostly buying things that spoil quickly, you must must must plan out your meals ahead of time. Try to sit down every Sunday and plan out dinners and lunches. Shopping for eating clean does not mean spending a fortune. People that think this don't realize that what you spend money on currently (fast food included) will be replaced with the cost of the fresh produce you will be buying instead. As long as you plan it out, you will be fine. Prepare and store meals ahead of time, this will save time & money in the long run; and will prevent you from grabbing an unhealthy alternative during a crunch for time.
Negative Calorie Foods Benefits: boost your metabolism, help fat-burning vs. fat-storage, increase your overall energy, control the appetite reducing your hunger pangs, are gentle diuretics, eliminating excess water from your body, stabilize your blood-sugar levels - hence your mood, improve your digestion and cleanse the colon, cleanse the liver (your fat-burning organ) so it burns more fat, have an antiinflammatory effect, improving your circulation, lower your cholesterol levels, promote an increased mental focus and clarity, lower stress, anxiety and depression, induce sound, restful sleep, rejuvenate the skin, make the hair shinier, strengthen the nails, and are no-fat, guilt-free delicious snacks (if correctly prepared). Fruits: Apples, Blueberries, Cantaloupe, Cranberries, Grapefruits, Honeydew, Lemons/Limes, Mangoes, Oranges, Papaya, Peaches, Pineapple, Raspberries, Strawberries, Tangerines, & Watermelon. Vegetables: Asparagus, Bean sprouts, Beets, Broccoli, Cabbage, Carrots, Cauliflower, Celery, Chicory/Radicchio, Cucumbers, Endives, Green beans, Jicama, Kale, Leeks, Lettuce, Radishes, Spinach, Squash, Tomatoes, Turnips, & Zucchini. Herbs & Spices: Anise, Cayenne, Chili peppers, Cinnamon, Cloves, Coriander/Cilantro, Cumin, Dill, Fennel seeds, Flax seeds, Garden cress, Garlic, Ginger, Parsley, Onion, Mustard seeds, & Watercress.