As you are walking down the aisles of a health food store in an attempt to be healthy, you may be wondering to yourself why everything is labeled "gluten-free." What the heck is gluten, and why should we want gluten-free products?
Gluten is the name for proteins found in specific grains and all forms of wheat. A few favorites, such as pasta, bread, cookies, and cereal, all contain gluten. Unfortunately, these favorites that contain gluten can cause severe reactions to an estimated 3 million Americans who have been diagnosed with celiac disease. Many other Americans who do not have celiac disease are still sensitive to gluten and experience painful symptoms after consuming gluten-containing products. Hence the need for gluten-free foods.
Avoiding gluten-containing foods is a safe method for avoiding the reactions that come with celiac disease. But if you don't have celiac disease and you aren't sensitive to gluten, another motive for avoiding gluten-containing foods is that you might just drop a few pounds if you drop the gluten from your diet.
Foods Naturally Free of Gluten:
- Eggs
- Milk
- Cheese
- Many Yogurts (check the label just in case!)
- Most nuts (unless they are coated)
- Fresh, frozen, dried, or canned fruits and vegetables
If you don't have access to a health food store or you don't want to pay the expensive price of shopping at a health food store, buy these naturally gluten-free foods to drop a few pounds or simply to maintain a healthy lifestyle. :)
Tuesday, February 22, 2011
Tuesday, February 15, 2011
Know Your Cardio
That's a cute catchy title, right? Progress is being made.
Back to the point: I talk a lot of talk (or write a lot of words? you get what I mean) about the importance of eating healthy foods, but eating right won't improve your health alone. Cardio exercise is 100% necessary to being healthy!
Cardio exercise includes any activity in which you move large muscle groups for at least 15 minutes at an elevated heart rate. Cardio activities are important because they help condition your heart and lungs to move blood and oxygen throughout your body more efficiently. If you don't care about your body spreading blood and oxygen efficiently, remember this: cardio activities also burn body fat.
Which means you can further reduce your guilt from treating yourself to unhealthy foods every now and then by performing at least 30 minutes of cardio five days a week!
Fun/Easy Cardio Activities:
- Walking
This might be the most fun cardio exercise on the list because it is EASY!!! Especially for students who have the option of walking to class! (Gasp.) That's right. Resist the temptation to drive thirty seconds down the street and walk to class to be healthier.
- Running
This is admittedly less fun and less easy than walking, at least for me. If you can do it, more power to you. If you can't, try running just a little bit every day and gradually you will be able to run faster and longer. It's working for me anyway! :)
- Aerobic Dance
Disguising a workout in a dance party can be extremely effective, especially if you happen to be "working out" with your friends. Make a few of your friends join you for a Zumba workout or a similar music-based dance workout and you'll be hooked!
- Swimming
Even though this cardio activity is for the most part seasonal (if you have access to an indoor pool, take advantage of it), swimming is a fun way to work out your entire body. Swimming is also much easier on your joints if walking or running causes you joint pain.
- Sports
Even if you are not blessed with natural grace and athleticism like I am (ha.), partaking in fun sports games like intramurals will allow you the cardio exercise you need while having a good time.
As you can see, getting your daily dose of cardio can be easier than you think, even if you have a hectic college-paced schedule. There are many ways to get the cardio exercise you need, but be sure to try these fun and, most importantly, EASY ways to get your cardio on the go. (There I go being cute and catchy again. It's working!)
Back to the point: I talk a lot of talk (or write a lot of words? you get what I mean) about the importance of eating healthy foods, but eating right won't improve your health alone. Cardio exercise is 100% necessary to being healthy!
Cardio exercise includes any activity in which you move large muscle groups for at least 15 minutes at an elevated heart rate. Cardio activities are important because they help condition your heart and lungs to move blood and oxygen throughout your body more efficiently. If you don't care about your body spreading blood and oxygen efficiently, remember this: cardio activities also burn body fat.
Which means you can further reduce your guilt from treating yourself to unhealthy foods every now and then by performing at least 30 minutes of cardio five days a week!
Fun/Easy Cardio Activities:
- Walking
This might be the most fun cardio exercise on the list because it is EASY!!! Especially for students who have the option of walking to class! (Gasp.) That's right. Resist the temptation to drive thirty seconds down the street and walk to class to be healthier.
- Running
This is admittedly less fun and less easy than walking, at least for me. If you can do it, more power to you. If you can't, try running just a little bit every day and gradually you will be able to run faster and longer. It's working for me anyway! :)
- Aerobic Dance
Disguising a workout in a dance party can be extremely effective, especially if you happen to be "working out" with your friends. Make a few of your friends join you for a Zumba workout or a similar music-based dance workout and you'll be hooked!
- Swimming
Even though this cardio activity is for the most part seasonal (if you have access to an indoor pool, take advantage of it), swimming is a fun way to work out your entire body. Swimming is also much easier on your joints if walking or running causes you joint pain.
- Sports
Even if you are not blessed with natural grace and athleticism like I am (ha.), partaking in fun sports games like intramurals will allow you the cardio exercise you need while having a good time.
As you can see, getting your daily dose of cardio can be easier than you think, even if you have a hectic college-paced schedule. There are many ways to get the cardio exercise you need, but be sure to try these fun and, most importantly, EASY ways to get your cardio on the go. (There I go being cute and catchy again. It's working!)
Sunday, February 13, 2011
Bananas
Okay. It was fun (and easy) for awhile to name my posts by the date that I posted them on. But now that I am no longer posting every day (don't worry--the posts will be more like every other day or a few times a week), I need to push myself to come up with more creative and informative titles! Since today is my first day to do this, please do not judge my less-than-creative title, "Bananas."
But bananas really are awesome. Especially for breakfast. When surrounded by syrupy waffles, sausage, bacon, cereal, and doughnuts in the caf, it can be hard to eat a healthy breakfast or even notice a humble banana. However, you should resist the urge to eat a non-nutritious breakfast--since breakfast is the first meal of the day, it is the most important!
Benefits of Bananas:
- Rich in vitamins and minerals
No explanation needed. Vitamins and minerals are good for you. Duh!
- Contain a lot of potassium
Where to begin? Potassium does A LOT, from alleviating blood pressure to relieving menstrual cramps and minimizing the risk of kidney stones.
- Contain tryptophan, serotonin and norepinephrine
These help alleviate depression and help you to relax. Too much to study? Feeling overwhelmed? Eat a banana. :)
- Contain B vitamins
These help calm and soothe your nervous system, which can be helpful for every overworked and overstressed college student.
- Taste sweet
Because this fruit tastes sweet naturally, it will curb your cravings for unhealthy sugary snacks!
Bananas make for a wonderful breakfast for so many reasons. Not only are they nutritious, they are easy. Convenient. Uncomplicated! Which is what any college student on the go (a.k.a. late for class) needs early in the morning to start his or her day.
I will leave you with the words of Gwen Stefani and Rachel Zoe. Not choosing a banana for breakfast (or for any other meal of the day), is simply b-a-n-a-n-a-s.
But bananas really are awesome. Especially for breakfast. When surrounded by syrupy waffles, sausage, bacon, cereal, and doughnuts in the caf, it can be hard to eat a healthy breakfast or even notice a humble banana. However, you should resist the urge to eat a non-nutritious breakfast--since breakfast is the first meal of the day, it is the most important!
Benefits of Bananas:
- Rich in vitamins and minerals
No explanation needed. Vitamins and minerals are good for you. Duh!
- Contain a lot of potassium
Where to begin? Potassium does A LOT, from alleviating blood pressure to relieving menstrual cramps and minimizing the risk of kidney stones.
- Contain tryptophan, serotonin and norepinephrine
These help alleviate depression and help you to relax. Too much to study? Feeling overwhelmed? Eat a banana. :)
- Contain B vitamins
These help calm and soothe your nervous system, which can be helpful for every overworked and overstressed college student.
- Taste sweet
Because this fruit tastes sweet naturally, it will curb your cravings for unhealthy sugary snacks!
Bananas make for a wonderful breakfast for so many reasons. Not only are they nutritious, they are easy. Convenient. Uncomplicated! Which is what any college student on the go (a.k.a. late for class) needs early in the morning to start his or her day.
I will leave you with the words of Gwen Stefani and Rachel Zoe. Not choosing a banana for breakfast (or for any other meal of the day), is simply b-a-n-a-n-a-s.
Friday, February 11, 2011
Friday, February 11th
If you are looking for a quick full body workout for the weekend, look no further:
If not, disregard this post. :)
If not, disregard this post. :)
Thursday, February 10, 2011
Thursday, February 10th
I've spent so much time talking about the benefits of being healthy, but I have forgotten to mention of one of the best side-effects: looking trim and fit and finding your healthiest weight!
Even so, an easy trap you can fall into is thinking that if you eat healthy you can eat as much as you want. Unfortunately, this is not the case!
If you are looking to lose weight or even to maintain the weight you are at now, a great website you can visit is http://www.livestrong.com/. This free website will let you see how many calories you consume with each meal and how many calories you should be consuming (depending on your size and if you want to lose, gain, or maintain weight).
For even more convenience, Livestrong.com has an app for the iphone, but it will cost you 2-3 extra bucks. For those on a budget, I've found that the website works just fine. Enjoy! :)
Even so, an easy trap you can fall into is thinking that if you eat healthy you can eat as much as you want. Unfortunately, this is not the case!
If you are looking to lose weight or even to maintain the weight you are at now, a great website you can visit is http://www.livestrong.com/. This free website will let you see how many calories you consume with each meal and how many calories you should be consuming (depending on your size and if you want to lose, gain, or maintain weight).
For even more convenience, Livestrong.com has an app for the iphone, but it will cost you 2-3 extra bucks. For those on a budget, I've found that the website works just fine. Enjoy! :)
Wednesday, February 9, 2011
Wednesday, February 9th
When it snows, students in all different levels of school (kindergarten...junior high...college...) rejoice. Mainly because of the chance that SCHOOL WILL BE CANCELED!!! (knock on wood!)
However, with excitement and joy the cold weather also brings with it sickness. That's why in the winter it's more important than ever to keep your immune system healthy and strong! Here's how you can do just that to ward off sickness:
1. Load up on Vitamin D
Vitamin D kills bacteria, viruses and fungi in your body. The best way to get your daily dosage is through exposure to sunlight, but because sunshine is limited in the winter you can take a vitamin supplement to make sure you get enough Vitamin D.
2. Avoid sugar
If you feel yourself coming down with a cold or flu, avoid sugar, artificial sweeteners or processed foods AT ALL COSTS!!! Sugar damages your immune system, which needs to be strong to fight infections.
3. Get plenty of high-quality sleep
Flashback to yesterday's post, anyone? Again, sleep is very important to keeping your immune system strong. And not just any sleep--sleep in complete darkness, with no distractions or light to disturb you, will keep you healthiest.
4. Exercise regularly
Exercise triggers a rise in immune system cells that can attack any potential invaders. Each time you exercise you can benefit from this boost to your immune system!
5. Address your emotional stress
Believe it or not, emotional stress can predispose you to infections! Finding ways to manage daily stress will contribute to a strong and resilient immune system.
Keeping your immune system strong and healthy will allow you to enjoy the cold weather and any potential snow days instead of staying in feeling gross and getting behind in school! Enjoy the snow! :)
However, with excitement and joy the cold weather also brings with it sickness. That's why in the winter it's more important than ever to keep your immune system healthy and strong! Here's how you can do just that to ward off sickness:
1. Load up on Vitamin D
Vitamin D kills bacteria, viruses and fungi in your body. The best way to get your daily dosage is through exposure to sunlight, but because sunshine is limited in the winter you can take a vitamin supplement to make sure you get enough Vitamin D.
2. Avoid sugar
If you feel yourself coming down with a cold or flu, avoid sugar, artificial sweeteners or processed foods AT ALL COSTS!!! Sugar damages your immune system, which needs to be strong to fight infections.
3. Get plenty of high-quality sleep
Flashback to yesterday's post, anyone? Again, sleep is very important to keeping your immune system strong. And not just any sleep--sleep in complete darkness, with no distractions or light to disturb you, will keep you healthiest.
4. Exercise regularly
Exercise triggers a rise in immune system cells that can attack any potential invaders. Each time you exercise you can benefit from this boost to your immune system!
5. Address your emotional stress
Believe it or not, emotional stress can predispose you to infections! Finding ways to manage daily stress will contribute to a strong and resilient immune system.
Keeping your immune system strong and healthy will allow you to enjoy the cold weather and any potential snow days instead of staying in feeling gross and getting behind in school! Enjoy the snow! :)
Tuesday, February 8, 2011
Tuesday, February 8th
For the first three years of my college career, I did not understand the importance of sleep. I'm ashamed to admit that I pulled all-nighters on the worst nights and slept way too much or too little on the best nights.
This year, my FINAL year of taking important tests and determining how I will be judged when doing post-graduate things, like, applying for jobs (and who cares about that...), I have finally been able to learn more about sleep and how it important it is to living a healthy life.
According to my fave Dr. Mercola, the optimum amount of sleep for adults in six to eight hours. However, taking naps in the middle of the day to "catch up on sleep" won't cut it. Our bodies recharge the best during the hours of 11 p.m. and 2 a.m., so it's important to go to sleep as early as possible.
You might be thinking that you'd rather go to a party and live it up while you're young or stay up late studying to make a good grade on a test (this is college, after all). But sleep deprivation can cause all kinds of negative effects on your health, such as:
- Weaking your immune system
Gross. Living in dorms means that if ONE person on your hall gets sick, EVERYONE on your hall gets sick. Sleeping the appropriate amount of hours at the right time can reduce your chances of catching what everyone else has.
- Messing up your diet, causing you to feel hungry when you actually aren't
As college students we don't need any more opportunities to gain weight. Enough said.
- Impairing your memory
Yikes. Staying up late to study as much as possible for a test or, God forbid, pulling an all-nighter to study (or party--even worse) will actually impact your ability to think clearly the next day!!
So start planning your days around going to sleep early and sleeping for 6-8 hours. It will definitely be worth it!
This year, my FINAL year of taking important tests and determining how I will be judged when doing post-graduate things, like, applying for jobs (and who cares about that...), I have finally been able to learn more about sleep and how it important it is to living a healthy life.
According to my fave Dr. Mercola, the optimum amount of sleep for adults in six to eight hours. However, taking naps in the middle of the day to "catch up on sleep" won't cut it. Our bodies recharge the best during the hours of 11 p.m. and 2 a.m., so it's important to go to sleep as early as possible.
You might be thinking that you'd rather go to a party and live it up while you're young or stay up late studying to make a good grade on a test (this is college, after all). But sleep deprivation can cause all kinds of negative effects on your health, such as:
- Weaking your immune system
Gross. Living in dorms means that if ONE person on your hall gets sick, EVERYONE on your hall gets sick. Sleeping the appropriate amount of hours at the right time can reduce your chances of catching what everyone else has.
- Messing up your diet, causing you to feel hungry when you actually aren't
As college students we don't need any more opportunities to gain weight. Enough said.
- Impairing your memory
Yikes. Staying up late to study as much as possible for a test or, God forbid, pulling an all-nighter to study (or party--even worse) will actually impact your ability to think clearly the next day!!
So start planning your days around going to sleep early and sleeping for 6-8 hours. It will definitely be worth it!
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