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Campus Recreation > Fitness & Wellness > Wellness > Health & Fitness Tips

Ten Health Tips
for a Better You!

By Kaitlin Ewald (M.S. Food Science '12)

1. Speed Up Your Cardio Workout!

Speed Training - It jump-starts a sluggish metabolism, helps burn fat, builds muscle, prevents plateaus, and increases endurance. On a scale of 1 to 10 (1 being effortless, 10 being killer), you should feel like you're at a 7 or 8. You're breathing heavily, but not so hard that you are gasping or have to stop.
Try it: After a 10-minute warm-up, increase your tempo pace and hold it for 15 to 20 minutes. Finish with a 10-minute cool down. If sustaining a tougher-than-normal effort for 20 minutes is painfully punishing, scale back. Hold the tempo pace for five minutes, then recover at an easy pace for two minutes. Repeat three times and then cool down.
http://www.womenshealthmag.com/fitness/fast-cardio

2. Superfoods

Hair – You need protein (for strong hair) and zinc (reduce shedding)! Get it from low-fat cottage cheese (14g protein per ½ cup) and pumpkin seeds (full of zinc).
Brain – You need omega-3 fatty acids, found commonly in fish. Try out some arctic char. Not a fish fan? Load up on some avocados! Also try adding more leafy green vegetables, like kale. Neurology reports that getting two-plus servings per day of veggies--especially leafy green ones like kale--slows cognitive decline by 40 percent.
Nose- Allergy problems? Consume more vitamin E. 49% of your daily-recommended value is in an ounce of sunflower seeds. Researchers suspect it calms the parts of your immune system involved in allergies.
http://www.womenshealthmag.com/nutrition/super-foods-for-a-healthier-you?cat=11450&tip=11468

3. Hamburger Alternatives

America is famous for the hamburger piled tall with toppings and slapped between a bun. Some burgers even come topped with fried onion rings, french fries or a fried egg. Here are a few healthier alternatives to the traditional burger that still offer great taste: Vegetable-based burgers: bean, mushroom or lentil burgers; imitation meat burgers: soy or wheat protein (tofu or tempeh burgers) or ground turkey or chicken burgers.
Any of these burgers can be "doctored up" with low-fat dressing and your favorite vegetable toppings. Try serving them on a whole-grain bun for an added nutritional boost.
http://www.eatright.org/Public/content.aspx?id=6442466791

4. Party Smart

You don't have to skip holiday parties to maintain a healthy weight, just practice portion control. Here are a few tips to reduce the urge to overeat while still enjoying yourself at any holiday party or buffet:

Make just one trip to the party buffet. Load your plate with fruits and vegetables and keep portions small. Often just a taste satisfies a food craving or curiosity.
Conversation is calorie-free. Get a low-calorie beverage and move your socializing away from the buffet table to eliminate unconscious nibbling.
Enjoy physical activity after a holiday feast. Find activities the whole family can do such as walking or biking, and develop family fun-time habits that can continue after the holiday season.

http://www.eatright.org/Public/content.aspx?id=6442466781

5. Keep Fit During Colder Months

As the winter months approach, most of us struggle with keeping active since we can no longer jog outside in shorts and a t-shirt. There are many other ways you can keep fit by practicing some of these tips:

Walk at an indoor location such as a mall or indoor track.
Try a winter sport such as ice-skating or skiing.
Practice a yoga routine at home or at a yoga studio or local health club.
Shovel your snow—but don't overdo it.

http://www.eatright.org/Public/content.aspx?id=6442466247

6. Reduce Your Risk of Food Poisoning

When food poisoning strikes, it's not pretty. Luckily, you can reduce your risk by following these four simple steps to keep your family and friends healthy while cooking, shopping, storing or serving food:

Clean. Always remember to wash your hands before and after handling food. Wash in warm, soapy water for 20 seconds, or the length of two choruses of "Happy Birthday."
Separate. Keep your raw meats, poultry and fish separate from ready-to-eat foods. This includes when you are shopping—wrap meats in plastic bags before placing in separate bags, as well as in the refrigerator—keep meat on the bottom shelf so juices don't leak.
Cook. Make sure you are cooking your foods to the proper internal temperatures and always checking with a meat thermometer. If you are unsure what temperature your food should be cooked to, reference a temperature chart.
Refrigerate. Promptly refrigerate any leftovers in a refrigerator that is set to 40 degrees Fahrenheit or below. Label your leftovers so you know when they will spoil.

http://www.eatright.org/Public/content.aspx?id=6442466245

7. Put Down the Chips!

We all struggle with ways to add more fruits and vegetables into our lifestyle. One of the main ways we can do this is by snacking on produce instead of potato chips. Here are some examples of healthy options in place of chips:

Carrot sticks in low-fat dressing
Whole-grain crackers
Hummus and vegetables
Frozen grapes or bananas
Greek yogurt with strawberries or blueberries
Spinach wraps filled with tuna or lean turkey

http://www.eatright.org/Public/content.aspx?id=6442466234

8. Carbs Are NOT the Enemy

There is often a negative stigma attached to carbohydrates—and some fad diets advocate cutting out carbs completely from your eating plan. Contrary to popular belief, eating the correct amount of healthy carbs will allow you to consume more fiber and meet your body's daily nutritional needs.
Next time at the grocery store, pick up some of these healthy carbs:

Whole-grain cereals, breads and pastas
Beans
Brown rice or barley

Try to limit:

White bread, rice or flour
"Added sugars"

http://www.eatright.org/Public/content.aspx?id=6442466225

9. How Many Veggies?

A stereotype is that children hate vegetables. But as an adult, do you eat enough veggies? Did you know that USDA's MyPlate recommends that half your plate should be fruits and vegetables? If you’re not a huge fan, this may seem like a challenge. However, eating enough vegetables is easier than you might think. Here are some easy tips to put more veggies in your life:

Buy fresh vegetables in season; they will cost less and taste better
Stock up on frozen vegetables for a quick dinner fix
Vary your veggie choices to keep meals interesting
Include beans or peas in flavorful mixed dishes, like soup or chili
Keep a bowl of cut up, fresh vegetables in your refrigerator

http://www.eatright.org/Public/content.aspx?id=6442465355

10. Is Being a Vegetarian a Healthy Lifestyle?

Millions of Americans enjoy a vegetarian lifestyle. If you're considering a vegetarian diet, for personal or health reasons, there are several things to keep in mind to maintain a well-balanced and healthful diet. It is important to choose a variety of foods, including whole grains, fruits, vegetables, legumes, nuts and seeds, but vegetarians also need to make sure they eat adequate amounts of the following:

Calcium (soy nuts, cow's milk, fortified soymilk or rice milk, broccoli, beans, almonds)
Iron (oatmeal, nuts, potatoes, enriched pastas)
Protein (beans, whole grains, soy products, nuts, dairy products, eggs)
Vitamin B12 (supplements, dairy products, eggs, fortified foods such as soymilk, cereals or meat analogs)
Vitamin D (supplements, eggs, fortified foods such as soymilk, cow’s milk, orange juice or cereals)

http://www.eatright.org/Public/content.aspx?id=644246534