College Survival Guide.

A recent study has shown that one in four freshmen gain 10 pounds in the first semester of college. Although this study focused on first year college students, I think that this weight gain can be seen across any college year.

The question is why are college students gaining such an alarming amount of weight ??

The weight gain is generally due to a decrease in physical activity, limited food choices in canteens, increased snacking and an increase in high calorie drinks such as lemonade, sugary coffees and alcohol. 

College brings a hectic schedule to a person’s life, long hours with little breaks means that students are grabbing convenient packed food that can be eaten mid lecture. A hectic timetable also leaves less time for exercise with lectures and independent learning, students have to prioritize. I believe that exercise is a priority, it is important to take time to exercise for your physical and mental health.As well as the packed timetable, college is also filled with social events and social events usually equal FOOD! Most college canteens serve fast food. Fast food, while laden with calories, it is cheap so it appeals to the budget of a college student. Studying for long hours often leads to sugary snacking, blended with coffee drinks. These staples in a college student’s diet even though these items often pack more calories than a regular meal. For example a Mocha contains on average 340 calories while a Latte contains 200 calories.

How can weight gain be avoided I hear you ask, well here are some tips which have helped me to stay on track.·         

Do not skip breakfast: Do not skip meals, especially breakfast. This is the first meal of the day and kick starts your metabolism, it also decreases over eating throughout the day.·         
Watch portions: Pay attention to food choices and portion sizes in the canteen. Ask is there a half portion available.·        
Make smart choices: Choose foods that haven’t been deep fried, go for whole grain instead of processed foods. High fibre foods help to manage weight by increasing the feeling of fullness with fewer calories and they also keep blood sugars steady to relieve frequent hunger.·         
Pick lean protein:  Choose lean cuts of meat like turkey, chicken, beef and fish. Soya beans and reduced fat cheese and butter will also help maintain a slim waistline·         
Choose fat wisely: try to avoid unhealthy fats from fried foods and sweets. Choose healthier fats from nuts and seeds.·         
Drink low calorie drinks: Try swapping regular lemonade for the diet alternatives, opt for unsweetened coffees or teas. Drink 1.5 litres of water a day.·
Exercise: It is important to do some sort of exercise five times a week, if that means going on a walk/jog joining the gym or a club then do it.

Armed with an informed game plan and some effort, any college student can avoid weight gain, but don’t forget to have some fun!

Holiday Blues

Starting weight: 9 stone 1.6 pounds

Previous weight: 8 stone 5.6 pounds

Current weight: 8 stone 5.6 pounds

Well it is official I am back to reality and currently have the holiday blues. I have been struck down with a kidney infection and have just finished a course of antibiotics. I have literally been house bound with not an ounce of energy. I am shocked that I have managed to maintain my weight. After being sick this week I have realised I am not a good patient and I am going to do everything in my power to stop it from happening again. That means I will have to take some sort of supplement to ensure my body can fight off any potential infections. This is going to be extremely difficult for me as I cannot stand supplements, I have a huge problem trying to stomach them, but if it stops me getting sick I am willing to give it a try.

Vitamins and minerals are an important part of a healthy diet and have a large effect on a person’s overall health and well being. Vitamins are an essential part of our diet as our body does not produce them naturally. I am going to run through a couple of vitamins and minerals which you should consume on a daily basis.

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Vitamin A: Maintains health of skin, bones and teeth, promotes immune function and vision. Food sources include fish, eggs, cheese and dark green vegetables.

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Vitamin B: Assists in the function of a healthy nervous system, necessary for the breakdown of carbohydrates, lipids and protein. Food sources include whole grain and nuts.

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Vitamin C: An antioxidant, aids iron absorption and wound healing. Food sources include citrus fruit.

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Vitamin D: Assists in bone and teeth formation, aids the absorption of calcium and phosphorus. Food sources include fish, cheese and milk.

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Calcium: Play a vital role in the development and maintenance of bones and teeth, essential for normal blood clotting and muscle, heart and nerve function. Food sources include milk, cheese, eggs and wholemeal.

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  Iron:  Necessary for haemoglobin formation. Food sources include red meat, fish, corn and beans.

Sometimes you will require an extra boost of vitamins and that is where multivitamin products come into play. The vitamin market is enormous in Ireland and September is a busy month for sales with children heading back to school. There is so many to choose from and it can be quite overwhelming if you don’t know what you are looking for. I would advise you to go to a health store as the staff are trained on all products, they are very helpful and will give you a supplement to suit you and your lifestyle.

Here is an example of a vitamin which may be what you are looking for, this is a pretty mainstream one and a health store will more than likely offer an alternative to the branded products.

Centrum Advance 

Centrum Advance is a complete daily multivitamin and multimineral supplement with specially balanced nutrient combinations to help support your health needs and busy lifestyle. It supplements your diet and lifestyle by containing all the essential vitamins and minerals recommended on a daily basis. You can benefit from taking Centrum in the following ways:

Energy: Vitamins B1, B2, pantothenic acid, B6 and the minerals phosphorus and magnesium help release energy from food to contribute to your overall health and well-being.

Immunity: Antioxidant vitamin C and the mineral zinc help to maintain a healthy immune system.

Looking Healthy: Vitamins A, C, E and the B vitamins help maintain healthy-looking hair and skin.

Try a multivitamin for yourself and see does it have an effect, if there is a chance it reduces the likelihood of getting sick, I'm game!