Welcome to my first blog!
I'm Colleen Lynch, a nutrition major and communications minor. When I came to Simmons as a Freshman 2 years ago wanting to study nutrition I thought 'College? Nutrition? Kind of an oxymoron' All of that greasy cafeteria food, the Boston eateries,and late night binges can really weigh a girl down. Now, as a junior, I know better. Its all about smart choices and making a little time for yourself. So keep reading and I'll try my best to keep those dreaded 15 lbs. on your plates and off of you.
Posted: September 13, 2009 6:07 pm | 1 comment
Tags: nutrition
There is one thing that every college student should make sure to include in their diet, and that's fiber. It has a ton of health benefits including reducing the risk of some chronic diseases, lowering cholesterol and blood sugar levels,and helping with digestion.It also fills you up easily which can lead to a desirable body weight and lean figure. Fiber can be found in whole grains, fruits, dark green leafy veggies, nuts and seeds.
So what can you do to fit it in? Increasing your fiber intake can be as easy as asking for whole wheat bread or wraps at the sandwhich station in the fens, pairing your meal with a piece of fruit or carrying dried fruit and nuts as a quick mid-day snack.
If you feel adventurous, check out Fiber One products. I highly recommend their bars, they are a delicious way to pack in 9 grams of fiber and they have so many flavors: oats and chocolate, oats and peanut butter, oats and strawberry, and chocolate mocha to name a few.
For all you need to know about fiber: ... more »
Posted: September 20, 2009 11:48 pm | 1 comment
Tags: nutrition
When is the last time you sat down for dinner and had a nice tall glass of milk to wash it all down with? If you're picturing yourself in pigtails and holding a Barbie you might want to reintroduce yourself to that white stuff.
We all know milk has calcium, calcium builds your bones and so on. But did you know that as a woman you are more prone to developing osteoporosis? Fractures from osteoporosis are about twice as common in woman as they are in men. Thats because to begin with we are built with a lower bone mass and as we age our estrogen levels decrease due to menopause. Estrogen has been shown to slow bone thinning and even thicken the bone, so once it stops being produced our risk sky rockets.You also increase your risk if you are petite (under about 125 lbs),a smoker,drink alcohol, consume sugar on a regular basis and of course have a low calcium intake! Women between 18 and 50 need to consume 1000- 1500mg of calcium daily and most women aren't getting close to these numbers.
... more »Posted: September 27, 2009 11:44 pm | 0 comments
Tags: nutrition
The CDC (Center for Disease Control and Prevention) recommends at least 30 minutes of moderate to vigorous exercise daily for adults.It is one of the most important aspects in trying to stay fit and healthy. Exercise keeps you slim, focused and strong.It can also boost your mood with the release of endorphins (chemicals in the brain that trigger happiness). However, as college students we are lucky to feel as if we have a minute break in between classes, work and socializing. Girls often sacrifice a work out just to relax in their busy schedules.
Easy tricks to burn the calories:
-Walk at a vigorous pace or bike to class: a more intense speed raises your heartbeat and burns more calories
-Join an intramural sport or club in the city: a great way to meet new people and get a workout at the same time
-Grab your friends and take a walk around the city: Boston is full of places to sight see, take a walk to Newbury for shopping or to the Commons to check out the park
-Check out the college ... more »
Posted: October 5, 2009 12:23 am | 0 comments
Tags: nutrition
Have a meal plan but still get hungry in between breakfast, lunch and dinner? Up late at night studying, your stomach is growling and the dinning hall is closed? Put down your phone when you're about to order greasy take out and step away from the vending machine filled with candy bars.
Keeping your room stocked with healthy snacks is an essential for the college health conscious. Having low calorie, nutrient dense goodies readily available will prevent food binges and calorie overloads throughout the day.
Some great choices are:
-animal crackers
-canned fruit
-granola bars
-high fiber cereal
-nuts
-trail mix
-oatmeal packets
-popcorn
If you have a fridge:
-baby carrots and celery
-hummus
-pudding
-string cheese
-yogurt
-spring or seltzer water
These foods won't only satisfy your appetite but keep you focused on your task at hand. Greasy foods tend to make you sluggish and tired after you eat. So head to the supermarket and buy some brain boosting snacks!
Posted: October 15, 2009 1:30 pm | 0 comments
Tags: nutrition
Today, portion sizes are out of control. When compared to just a few years ago the size of everything from a breakfast muffin to a slice of pizza has doubled or tripled. Along with this growth came a spike in obesity. In the 70's 47% of Americans were overweight, now that number is 66% because bigger plates means more calories. Most of us have no idea what a normal portion size looks like, so for some quick visuals think of these comparisons when loading up your plate:
Baseball—a serving of vegetables/ fruit
A fist— 1/2 cup of cooked rice or pasta
Deck of cards—a serving of meat, fish or chicken
Golf ball- 1/4 cup of dried fruit or nuts
Tennis ball— 1/2 cup of ice cream
CD—about one serving of pancakes or small waffle
Thumb tip—about one teaspoon of peanut butter
Six dice—a serving of cheese
Also remember that protein should constitute 1/4 of your plate, starch another 1/4 and fruits and veggies the last half. Keep it controlled!
Posted: October 19, 2009 10:16 pm | 0 comments
Tags: nutrition
The best way to start your morning is with a trip to the dining hall. Eating a healthy breakfast in the morning boosts your metabolism for the day and keeps you full and focused in class. Studies show that skipping breakfast actually keeps you distracted and sluggish during the day.
The problem is there are a lot of options loaded with sugar and simple carbohydrates that could end up leaving you hungry shortly after eating. These include sugary kids cereals (sorry to the Lucky Charm, Fruit Loops and Coco Puff fans out there), pastries & danishes, potatoes, poptarts, and muffins.
Some better options:
-Strawberries or high fiber fruits such as pears or apples paired with cottage cheese and nuts
-The stand by source of protein: eggs. Scrambled, hard boiled, poached or in a veggie omelette
-Oatmeal: soak it in soymilk unheated or add some raisins and nuts to it hot
Try it today, feel better tomorrow.
Posted: October 25, 2009 5:06 pm | 0 comments
Tags: nutrition
Halloween is here which means candy is out haunting the health nuts. Its rich in sugar, calories and saturated fat which contributes to the fact that you can't fit into your costume. Stick to the low calorie, sugar free treats when you go out this weekend and ditch the rest from your goodie bag! Look out for these yummy options:
- Sugarless gum
- Chocolate covered peanuts
- Twizzlers Bites
- Jelly Beans
- Bit-o-Honey
- Raisinets
- York Peppermint Patty
- Tootsie Rolls
- Gumdrops
- always pick the mini or fun sized candies and just a couple!
Keep the kid inside you happy and your body fit and healthy!
Posted: October 30, 2009 6:22 pm | 0 comments
Tags: nutrition
One of the best things to do in Boston is to go out and try all of the restaurants and eateries the city has to offer. However,eating out can be a dangerous way to load on the calories and fat due to the food's content, the way it is prepared and the extremely generous portion sizes the restaurant gives us.
Many places around the area have vowed to make their menus stocked with healthier options for customers. There are a couple I highly recommend trying out if you feel the need to step out for a bite:
-b.good (Back Bay and Harvard Square)
-UFood Grill (right in the Landmark Center)
-Grasshopper Restaurant (Alston/Brighton)
-Veggie Planet (Harvard Square)
-Grezzo Restaurant (North End)
For more information on these restaurants or other healthy spots check out yelp.com! The meals will leave you satisfied and not regretful.
Posted: November 8, 2009 6:31 pm | 0 comments
Tags: nutrition
One of the best ways to stay healthy is having support. It is much more fun to exercise with a friend or team, cook healthy meals with a loved one or even just talk about your goals to lead a healthy life with another. The experience is much more fun and you find people that are interested in the same things as you are. Also, having people around that care and stick to a healthy lifestyle with you make it easier to accomplish what you strive to do, whether it is run an upcoming road race, drop a few pounds, or just continue to be aware of your personal health.
Simmons has recently shown its support for people like us. Simmons Goes Fit was created by the Biology Liason to promote physical activity on campus. The group provides resources on a detailed website about tips to improve your physical activity, routes to take while walking or running, upcoming events such as group exercise on the quad, as well as nutritious recipes to try out. I am a huge fan of what they've done and I encourag ... more »
Posted: November 16, 2009 8:52 pm | 0 comments
Tags: nutrition
