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Tips to Avoid the “Freshmen 15”

freshman15As if college freshmen don’t have enough to worry about – making friends, being away from home, intense course work – they have the possibility of gaining the “freshmen 15” hanging over their head. Here are some tips on how to most importantly stay healthy and avoid gaining weight at school.

 

1. Avoid the Late Night Ordering

Ordering pizza and wings at 1 am a few times a week can feel immediately satisfying, but it will most likely catch up to you. Not only does late night chowing add to the possibility of weight gain, but also it can affect you the next day. As students, it is important to wake up for class feeling refreshed, well rested, and ready to tackle a day of class and studying. But when eating such heavy foods right before bed, it is likely you will wake up feeling groggy and slow.

 

2. Make Healthier Choices in the Dining Hall

Although there are usually healthier choices available, the fried and greasy foods tend to catch students’ eyes. Not only are there so many options, but also there is an unlimited amount. Nothing is stopping students from getting seconds and thirds. It is important to try your best to eat well-balanced, properly portioned meals. If students aren’t sure how to make healthier choices, there is normally a registered dietitian on campus that offers free nutrition counseling for students.

 

3. Keep Healthy Snacks in your Dorm Room

College students tend to be very busy and always on the go. If you are a student who seems to be always eating on the go, keep some healthier snacks in your dorm room to make sure you still have control over what you eat. Some great ideas for easily store-able and on the go snacks are yogurt, granola bars, fruit, and nuts.

 

4. Exercise

Many college students have gone their whole life playing sports and then get to school and either don’t have time or don’t have the option any more. Some students won’t go to their school gym because they feel intimidated. It is important to exercise regularly not only to stay healthy, but also to stay alert. Getting into a regular exercise routine will help keep you focused and able to study hard.

 

5. Drink More Water then Alcohol

It’s no secret that college students like to party. Not only is it important to be careful how much you drink in order to be safe, but it is important to limit alcohol consumption in order to avoid weight gain.

If you gained a few extra pounds at school, be sure to seek out a Registered Dietitian Nutritionist (RDN) at school or when you are home visiting your parents.  Nutrition counseling with an RDN is often a covered benefit under your insurance plan- take advantage of it!

Ready to pack lunches again?

kids back to school- bucks countySix days until school starts! Can you believe it?  I’m home this week on a stayacation prepping for back to school with my kids.  My little one is going to Kindergarten…sigh & hold back the tears.

While I’m a little sad about summer ending, my kids are getting really excited for their first day next week!

What are you doing to prep for the school year?  Are you ready to start packing lunches again?  I was recently interviewed by Karen Snyder, teacher and creative freelance writer for the Doylestown Fig, about healthy lunches and snacks for school.

See the Doylestown Fig article here!

Here are 10 healthy school lunchbox ideas to help your mornings go smoother and keep your kids brains working their best during the school year.  We remind clients in our office that lunches packed at home are often a lot healthier and less processed than those bought in the school cafeteria.

10 Healthy school Lunch Ideas for Kids
Just Click link to download!

Registered Dietitians – The Key to a Healthy Selfie

SelfieBody Image is a constant struggle for women of all shapes and sizes.  We live in a world that is swayed by media and other external pressures, causing us to set unrealistic ideals for ourselves.  At University of Connecticut I am a facilitator for a program called “The Body Project,” written by Carolyn Becker and Eric Stolz.  This program is a facilitated group discussion about bodyimage and the pressures most women face.  Through this two part, 4-hour session we talk at length about the thin ideal.  The thin ideal can be defined as women in magazines, celebrities etc. who are photo shopped to have long legs, white teeth, a flat stomach, full hair, and many more unrealistic female qualities.  After exploring the thin ideal, it is part of the program to promote the healthy ideal, which is what I would like to go into detail about and share with you.

When and if you are looking to lose weight, it is important to do it for the right reasons!   It is important to have a healthy weight and body composition because of the effects it has on your overall health, not necessarily just how you look in a selfie.  This, of course, is easier said then done; everyone wants to feel comfortable and confident in their own skin.  The best way to achieve the healthy ideal weight, while gaining confidence in your own body, is to develop healthy, long-term habits.  This includes exercising regularly and eating properly portioned and balanced meals.  Here’s why your RD can be the key to a healthy selfie!  A dietitian is not only there to make sure you are approaching a healthy weight, but to make sure that you become educated on how to do so!  Just like body shapes are different for everyone, so are nutrition plans!  RDs can help you develop a personalized plan just right for you and can teach you all about how to modify your diet/exercise so that it becomes a healthy life style change, rather then a quick fix to getting thin.  The best way to feel good about yourself is treating your body with the attention and care it deserves.

Creative Recipes for A Healthier Passover Dinner

A usual family or holiday gathering tends to lack the healthy food options.  Although you probably use recipes that your grandmother’s grandmother used, they didn’t know the effects the ingredients had on your health.

Passover, one of Judaism’s High Holidays, puts a restriction on many different food groups.  One of the main restrictions is on unleavened breads.  Chametz, which is wheat, barley, rye, spelt, and oats are avoided if mixed with leavening.  Matzah meal is substituted for most grains and leavening products in order to cook certain foods, which means in order to compensate for flavor extra fats are often included.  Another restriction that certain Jewish people follow is avoiding corn, rice, millet and legumes.  These dietary restrictions just mean if you want to have a healthier Passover this April, you need to get a little creative with your recipes.  There are many options using matzah and other Passover-approved foods, so do your body a mitzvah this Passover and try some healthy recipe alternatives.

Here are some new recipes to try to add to your Passover to make it the best and most nutritious yet!

Here is a recipe for a staple Passover main dish:
http://www.eatingwell.com/recipes/braised_brisket_roots.html

If you’re looking for sides, try substituting your kugel for this delicious recipe:
http://www.elanaspantry.com/squash-pie/

And finally, here is a recipe for everyone’s favorite appetizer charoset:
http://www.gfgoodness.com/2008/04/18/charoset

Written by Morgan Brod, Nutrition Student/Intern
Eat Right Bucks County

Registered Dietitian Nutritionist Approved!

Bucks Happening- Winner 2014- Best Nutritionist

bucks happening listHappy St. Patrick’s Day! 

Thank you to my patients, friends and family who supported me with their votes for Best Nutritionist in Bucks County!  I just got the great news that I won 🙂

Congratulations to my fellow Registered Dietitian Nutritionists- Michelle Danella and Jennifer Lynn-Pullman, finalists, and Michelle Verona-Williams, also nominated!

It is an honor to win two years in a row, especially during National Nutrition month & with so many other great RDNs in the competition this year!