A morning routine to put some pep in your step

It would be an understatement to say that I’m not a morning person.  To me, the sound of a beeping alarm clock is on par with the ear-wrenching sound of nails on a chalkboard.  (OK, maybe it comes a close second.)  Call me crazy, but the incessant “beep-beep-beep-beep” is not my idea of the perfect way to start my day.  For those of you who also do not wake up all bright-eyed and bushy-tailed when your alarm starts ringing, try following this simple routine to boost your energy levels.

1. Don’t hit the snooze button.

The temptation to hit snooze and drift back to sleep is tempting, but rushing through your morning routine will only make you stressed out.  You should allow yourself a few extra minutes in case you’re moving slower than usual (or if you have the dreaded bad hair day).

2. Turn on the lights and open blinds.

Photo courtesy of WordPress user MaryT.

Light sends a message to your brain to reduce its production of melatonin (a sleep-inducing hormone) and increase its production of serotonin (an energy-elevating chemical).  Serotonin also boosts your mood and relaxes nerves, helping you feel less on edge as you get ready for the day.

3. Drink a glass of water.

Since your body becomes dehydrated while you are sleeping, drinking a full glass of water at the beginning of your day is important to stimulate activity in your organs.  It helps loosen joints and muscles, and your body needs it for essential functions.   Remember that coffee, soda and milk don’t work as substitutes for water.

4. Stretch out your body.

Stretching also helps arouse your joints and muscles after all those hours of inactivity.  And if you have time, try to fit in a quick walk or jog.  It’ll leave you feeling more alert and focused as you head to your first class.

5. Eat breakfast.

Just as your parents told you, breakfast really is the most important meal of the day.  Your body uses food as fuel to keep your energy levels up.  Avoid sugary cereals and instead, opt for breakfasts that are rich in protein, like eggs or yogurt.  Plus, those sugar-laden cereals will only leave you feeling sluggish after your “sugar high” ends.  And if you are a caffeine junkie, try antioxidant-packed teas instead of coffee.  They contain a smaller amount of caffeine than coffee, but still give you the energy you need to start the day.

Delis in San Luis Obispo, Calif.

Grabbing a sandwich in between classes is a much healthier alternative than heading to McDonald’s for a BigMac.  Just remember to be nutritionally-aware when you order—load up on vegetables and lean meats and avoid mayo and sauces.  San Luis Obispo, Calif. is home to some delicious delis.  Here are their locations:

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Fats, fats, fats

It’s safe to say that the word “fat” gets a bad rap.  After all, we all know what it means for our waistlines.  However, as any nutritionist will tell you, it’s actually important to have some fat in your diet.  But before you head to get the ice cream out of the freezer, let me tell you about which ones you need and which ones you need to avoid.

Photo courtesy of eDiets.

The good guys

Monounsaturated and polyunsaturated fats are considered the “good” fats.  You find monounsaturated fat in olives, avocados, almonds and vegetable oils.  It provides many nutrients and is usually very high in the antioxidant vitamin E.  It even helps lower “bad” cholesterol levels in your body, which reduces the risk of heart disease and stroke.  In fact, Mediterranean countries—which typically consume high levels of these fats (mostly through olive oil)—are actually found to have lower instances of heart disease.

These health benefits are also found in polyunsaturated fat, the second group of healthy fats.  Omega-3 and omega-6 fatty acids fall into this category and are shown to be vital to your brain health and your body’s growth and development.  Fishes such as salmon, trout and herring are some foods that are high in polyunsaturated fat.

Both of these “good fats,” however, need to be eaten in moderation and should be consumed in lieu of trans and saturated fats—the unhealthy fats.

Photo courtesy of Sam Gugino.

The bad guys

Trans and saturated fats have the opposite effect on your health than the ones above.  They typically raise your levels of “bad” cholesterol, upping your risk of heart disease and stroke.  Saturated fat is in red meat, pork, butter, cheese and other dairy products that are produced with whole or reduced-fat milk.

Trans fat is even worse for you than saturated fat.  Many food manufactures have limited the use of it in their products, so it is less common nowadays.  It is still found in some foods, however, so make sure you check nutritional information labels to avoiding consuming it.  As I mentioned in my blog about smart snacking, it is often found in the form of partially hydrogenated vegetable oil and is in foods like cookies, doughnuts and cakes.

Now that you have the lowdown on the “good” and “bad” fats, remember that your total fat intake should be no higher than 25 to 35 percent of your total calories for the day, according to the American Heart Association.  And unsaturated fats should be making up the majority of this amount.  Your daily saturated fat shouldn’t go above 7 percent of these calories, and trans fats should add up to less than 1 percent.

Are organic products all they’re cracked up to be?

Photo courtesy of The Organic Centre.

The organic movement has become quite the rage recently.  It has been featured in the pages of magazines, broadcasted on television and suggested by many to offer the healthiest type of food out there.  Yet even with all the hype, I still find myself in the dark as to what organic really means.  And as a tight-budgeted college student, I can’t help but wonder, Is buying organic really worth it?  I mean it’s usually a little bit pricier than its counterpart, and 30 cents here and there really do add up.  Well, with the assumption that these things may have also crossed your minds, here is some information about the organic movement and whether you should be buying into it.

First, let’s start with the basics.  The term “organic” refers to the way in which agricultural products are grown and processed.  You can find organic fruit, vegetables, dairy products, meat and grains on the market.  They differ from conventionally grown items because they are not treated with pesticides, synthetic fertilizers, hormones and antibiotics.  Farmers instead rely on composted vegetable matter and manure, crop rotation and other chemical-free methods to fertilize the soil.

There is a great deal of debate about whether or not organic products provide more health benefits than their traditional counterparts.  Past research found that organic products offer a higher concentration of antioxidants.  As of now, most studies suggest that they both contain the same amount of vitamins, minerals and other nutrients.  However, it is important to note that buying organic may be particularly useful when it comes to foods that are the most pesticide-laden.  These foods include apples, lettuce, peaches and spinach.

The difference in costs between organic and conventionally processed products is another aspect to consider.  Organic products are more expensive because of stricter government regulations, lower crop yields and costly farming practices.  Since they are not sprayed with pesticides or herbicides, organic fertilizing is much more labor intensive.

In regards to these two factors, you’re probably thinking, “Well, it looks organic products may not deserve all that hype they’re getting.”  However, it is also important to pay attention to the environmental benefits of organically produced products.  The absence of chemicals in organic foods benefits the environment by conserving water and soil and reducing pollution.  In fact, they were designed for this exact reason.  Another positive aspect of the organic movement is that it helps protect farmers, and society in general, from carcinogens (cancer-causing agents that can be found in pesticides, synthetic fertilizers, etc.)  This too has a substantial impact on the environment.

With this information on your mind, hopefully you won’t be in an organic tizzy next time you’re at the grocery store.  And perhaps more importantly, you’ll be able to decide whether or not those extra 30 cents or so are worth it.

Smart snacking

Vending machines can be found on virtually every college campus.  Passing by them, you probably can’t help but feel a little tempted to grab a bag of chips or cookies on the way to class.  After all, you don’t want your stomach growling once you get there, right?

I must admit that I myself am a bit of a snack fiend.  During my freshman year, I practically lived off of peanut butter pretzels, granola bars and crackers.  (I’m also a bit of a carboholic, as you can see.)  But since then, I have fortunately incorporated healthier foods to satisfy my snacking habit.  I have also found that snacking throughout the day is actually good for you.  It keeps you energized, alert and ready to plow through reading and assignments.

Photo courtesy of Diets in Review.

The key to smart snacking is picking the right foods.  As a rule of thumb, avoid items that are packed with simple carbohydrates, like many packaged cereals and candy.  (Yup, that means you’ll have to forgo your usual Snickers bar and the likes.)  If you’re not sure which snacks are made up of simple carbohydrates, check the ingredients label on the back of packages.  If sugar or corn syrup is toward the top of those listed, you have a simple carbohydrate in your hands.  These types of food do not offer many vitamins and minerals, so instead, look for foods that contain complex carbohydrates.  Whole-grain bread, carrots and almonds are a few examples.  These types of food are usually high in fiber and provide many nutrients.  Plus, your body takes a longer time to digest complex carbohydrates, so you’ll feel fuller longer.

Another ingredient to avoid is partially hydrogenated vegetable oil, which is a trans fat.  It raises “bad” cholesterol and lowers “good” cholesterol.  It is found in many snack foods, like cookies and candy, and also in many foods you might have assumed are healthy—like granola bars.

Moderation is a must when it comes to snacking.  Become more aware of suggested portion sizes and read serving size information on the back of packaged items.  You might be surprised by how many servings are in relatively small snack packs.

Mindless eating in front of the television is a no-no when it comes to portion-control.  It seems impossible to stop stuffing our faces when we’re in the middle of a good show, and all of those mouth-watering food commercials don’t help matters either.

Now all you need is the willpower to avoid those vending machines, and voila—smart snacking at your fingertips.

Immunity boosters during cold season

A 5,000-year-old health remedy

Photo courtesy of Whole Latte Love.

Tea has become one of the most popular drinks in the world, and its countless health benefits leave little guesswork as to why.  As legend has it, tea was first recognized for its medicinal uses when it was discovered by Shen Nung, the second emperor of China, in 2737 BC.  Five thousand years later, many people still turn to tea for the same reason.

Today, you’ll find tea in hundreds of varieties.  The majority of them can be divided into four basic categories: white, green, oolong and black.  These teas surprisingly all come from the same source, the Camilla sinensis plant, and offer many of the same health benefits.

Medicinal properties of tea

White, green, oolong and black teas contain powerful antioxidants called polyphenols, favonoids and catenins.  They are known as “kryptonite” for viruses and bacteria and aid in the prevention of diseases.  They can even help suppress and destroy existing cancer cells in the body.  Studies have also linked the teas to lower blood pressure and lower levels of “bad” cholesterol.

Other studies have shown that these teas can be beneficial for oral health.  They kill plaque-causing bacteria and contain a small amount of fluoride, which strengthens teeth and prevents cavities.

The small amount of caffeine found in tea also increases concentration and focus, which is a huge plus for students.  It’s important to note that experts suggest drinking three to four cups per day to reap tea’s full health benefits.

Processing of tea

The different methods of processing white, green, oolong and black teas affect the level of these health benefits.  Leaves that are used to make white and green teas do not go through an oxidation process.  They are the least processed of the group and therefore, offer the highest levels of antioxidants.  Oolong tea, on the other hand, is partially oxidized.  Unfortunately, some of the antioxidants are lost during this process, including the powerful EGCG.  Black tea is fully oxidized and like oolong, does not contain EGCG.

The levels of processing also affect their caffeine concentrations.  White tea contains the lowest levels (about 15 mg per cup), and black tea provides the most (about 40 mg per cup).

Preparation of tea

As any tea connoisseur will tell you, loose tea leaves make a much better cup of tea than tea bags.  Tea leaves contain essential oils that are often lost when leaves are broken up and put into bags.  These oils contribute to the flavor of the tea and without them, the taste can become quite dull.  It’s also important to remember to steep the leaves for no longer than 3 to 5 minutes to preserve the flavor.  Steeping them for too long can make tea bitter.  This is especially true for green tea, which should only be steeped for 2 minutes.

Many believe tea is an acquired taste, so don’t veto it if you don’t take to it right away.  With time, your taste buds will likely adapt (mine did).