College… it is the time for new beginnings and reinventing one’s being. It can be pretty exciting, but also stressful for most students. They want to try new things and are eager to dive into their new environment. This environment includes new classes, new sights, new friends, and unfortunately (for the most part), a new wardrobe. Why? Well, it is because you just cannot seem to get that very last button put in place on those shirts anymore or the button on your jeans might take a lot of sucking in of your stomach in order to get the jeans to button.

You know what I am talking about– The Freshman 15!

It is not that hard to avoid gaining the extra pounds; you just really have to take care of yourself. It is natural to gain some weight as you grow into your adult body, but there are obviously ways to avoid gaining an excessive amount of weight.

So, what exactly causes the Freshman 15 to happen?

• Stress. Not just the stress of classes, but social stress, personal stress, and more. Stress creates an imbalance in the body and does not allow the body to function normal.
• Easy access to snacks. There are vending machines everywhere when you are in college and the quickest way to get some food in your stomach is to just grab a snack rather than swiping for a meal in the dining hall or cooking food at home. Snacking with unhealthy foods such as chips, cookies and candy are never a good solution. However, snacking on an apple or a granola bar would definitely be a step in the right direction. Also, an apple or a granola bar will make you feel much more energized and healthier.
• Late night dining. Yes, the Europeans do it, but in America, late night dining is a major issue. Because most of the late night dining options are take-out Chinese or pizza, these “meals” are never good. In any event, eating late is never good for your stomach.
• Last, but not least, the alcohol. There are so many calories in alcohol! Not only that, but there are more unhealthy things associated with it that contribute to the Freshman 15.

Try to avoid it by taking good care of yourself!

This article is the last in a series focusing on the different vitamins. The other vitamins that have already been covered are vitamin A, the B vitamins, vitamin C, and vitamin D.

What is vitamin E and what does it do for us? Vitamin E has long been known as the vitamin that helps skin heal when applied topically. There are those who buy bottles of liquid vitamin E to apply it to old scars in hopes that they will soon disappear through the magic of the vitamin. Despite many success anecdotes, research has shown that vitamin E as a topical healer of scars seems to be nothing more than a myth. However, the use of vitamin E as a healer is not completely fabricated. Vitamin E is actually the name for a group of fat-soluble compounds with antioxidant activities. It is likely that having an adequate intake of vitamin E (orally) helps the body mend itself in its most efficient manner. Vitamin E is also known to promote health and prevent coronary heart disease, cancer, eye disorders, and cognitive declines. However, this vitamin has not undergone much extensive or consistent research. New and old “benefits” of vitamin E continue to be questioned.

What happens if we do not take in enough vitamin E? Obvious symptoms of vitamin E deficiency are rare. It is possible for a normal person to not take in enough vitamin E, but still appear healthy. It is only when a low intake is paired with a rare disorder, such as abetalipoproteinemia, when a lack of vitamin can result in muscle weakness or retinal degeneration.

How much vitamin E should we take in? Can we take in too much? 22 IU is the recommended intake for adults. There is currently no evidence that one can take in too much vitamin E through consumption of natural foods.

How can we get more vitamin E? There are certainly vitamin E supplements available at pharmacies and sometimes even in grocery stores. Vitamin E is found naturally in almonds, wheat germ oil, sunflower seeds, peanuts, spinach, kiwis, mangoes, and tomatoes, among other foods.

Want white teeth and healthy gums? Want to considerably lower your cholesterol? Want to an easy way to increase the fiber in your diet? Want to lower your risk for osteoporosis and certain cancers? Want help with managing your diabetes? Yeah… there’s an APPLE for that!!

If you have ever wondered just why an apple a day is said to keep the doctor away, you may be interested to learn that eating apples provides many healthful benefits, from dentition and digestion to diabetes management and more.

Apples contain pectin which acts as a natural tooth whitener, and biting and chewing the crunchy fruit helps maintain strong teeth and gums. Pectin, a soluble fiber, and the large number of antioxidants found in apples can also work to significantly reduce LDL cholesterol levels. Low-density lipoproteins are what are commonly referred to as “bad” cholesterol. Pectin’s main component, galacturonic acid, may assist in the management of diabetes by helping to naturally reduce the body’s need for insulin.

Digestion is improved by the consumption of apples; one large apple contains more than thirty percent of minimum recommended daily fiber, assisting in the treatment and prevention of constipation. Diarrhea may be treated with apples, as well, since they are known to possess antiviral qualities. Apples also contain the mineral boron, and a flavanoid known as phloridzin, both of which have been shown to help improve bone strength and density, and reduce the risk of osteoporosis.

Studies underway also appear to indicate that some extracts from the skin of an apple can help to lower the risk of developing certain types of cancers, including lung, liver, colon and breast cancer. The presence of the flavanoids naringin and quercetin may contribute greatly to the reduction in risk. Quercetin may also offer protection from brain cell damage by free radicals that may lead to Alzheimer’s.

There are all types of dependencies, but one of the easiest to acquire and hardest to remedy is addiction to diet pills. Weight loss aids come in a wide variety of types and ingredient mixes, and are available by prescription or over the counter. Obesity is rampant in our nation, and the glut of products professing to resolve it have targeted a growing faction of consumers – mostly female – who are addicted to slim. It is pretty well-accepted that the idealization of the female form has caused severe self image issues and feelings of inadequacy among American women over the last several decades. Add to that the weight loss industry’s perpetual claims for the latest and greatest diet breakthrough, and you have the makings of disaster.

Many diet pills contain some of the most highly stimulating supplements on earth: ephedra, caffeine, and ma huang. Because of the temporary energy burst that can follow consumption of stimulants, consumers often believe that they are experiencing increased metabolism, which does aid in weight loss. Afterward, however, there is most often an energy crash, which can sometimes lead to feelings of sadness and depression. Since nutritional supplements such as vitamins and weight loss pills are not considered drugs, they are not regulated by the FDA, so sometimes the stimulants occur in higher than normal doses. This can cause serious side effects, including high blood pressure, insomnia, fatigue, nervousness, and even heart failure.

Dependency on weight loss supplements most often has an underlying psychological basis, which is one of the main reasons diet pill addiction is so difficult to treat. If you or someone you know may be suffering from diet pill dependency, seek help immediately from a qualified substance abuse counselor or physician, especially one who has had experience in treating people with eating or diet disorders.

When many people hear the words “diabetic diet”, they automatically think “sugar-free”, but sugar is just one ingredient to be wary of when managing type 2 diabetes. Sodium can be a hazard if you also have high blood pressure, and fatty foods promote weight gain which makes it more difficult to control your diabetes. Paying close attention to the foods you choose is imperative for optimal health. Managing your diabetes can sometimes be a hassle, but making healthy food choices is easy when you know the pros and cons.

Carbohydrates raise glucose levels, but your body needs carbs for fuel, so choose complex carbohydrates that are absorbed more slowly to avoid glucose spiking. Whole grains over processed, and baked over fried are wise choices. When it comes to carbs, a good rule of thumb is to avoid anything “white”. White rice, white flour and white sugar are all highly refined and too quickly absorbed to promote better health. Proteins should be lean, and preferably grilled, broiled, baked or steamed. Vegetables are best when fresh or frozen and raw or steamed, as they maintain more of their natural goodness that way. Be wary of canned vegetables, as they are often packaged with lots of added sodium. Roasting or grilling fresh vegetables is a great way to bring out flavor without boiling out nutrients; and never fry your vegetables. Fresh and frozen fruits are fine, but be aware of the sugar content in prepackaged fruit products like applesauce.

Beverages can be tricky as well. Fruit juices are highly refined and often contain massive amounts of sugar. Instead of sodas, choose water or sparkling waters. Drink unsweetened tea, or use minimal artificial sweetener. Avoid energy drinks; sports drinks with electrolytes are better. If you are a coffee drinker, you should take your coffee black or with skim or low-fat milk and sugar substitute. eight gain which makes it more difficult to control your diabetes. Paying close attention to the foods you choose is imperative for optimal health. Managing your diabetes can sometimes be a hassle, but making healthy food choices is easy when you know the pros and cons.

There is never a dull moment when dieting, unless dull is how you describe your food. There are some simple ways to cut the calories without losing the taste and to maintain your weight. Here is a simple diet plan:

1. Begin your day with multigrain Cheerios with fresh-cut banana on top with low fat or skim milk. Enjoy a cup of unflavored (no syrup) coffee with a splash of skim milk and a teaspoon of sugar.

2. For lunch indulge in a small Caesar salad. Here is the catch: make it yourself. Use iceberg (no nutritional value) or romaine lettuce, half of a handful of croutons, shredded parmesan cheese, and Caesar dressing. Don’t use anything that has a preface of creamy. Your best bet is traditional Caesar dressing in light. Here are a few suggestions:

• Kraft Light Caesar dressing
• 365 (Whole Foods Brand) Organic Light Caesar
• Newman’s Own Light Caesar
• Ken’s Light Caesar

3. To drink with any meal, choose water. It is satisfying yet guilt-free. With lunch, a V-8 is a great supplement. Just do your best to avoid soda and other sugar based beverages!

4. For dinner, eat a balanced meal. Try a piece of grilled chicken, whole-wheat penne, and organic tomato sauce.

5. Snack Time — this is the hardest time. Here are a few snack ideas:

• Start with Special K Protein Snack Bars. They come in chocolate delight and chocolate peanut flavors. It feels like guilty snacking but its guilt free!
• For a quick fix grab a Special K cereal bars which are offered in a variety of flavors: Bluberry, Strawberry, Peaches & Berries, Chocolatey Drizzle, Vanilla Crisp, Honey Nut, Chocolatey Dipped Raspberry, Chocolatey Dipped Mocha, Chocolatey Dipped Pretzel. Best of all: these are only 90 calories each!
• If you are really feeling spoiled, indulge in Fruit Crisps: strawberry or bluberry. They are 10 more calories (100 calories for 2).

6. Other tips:

• Monitor your carb intake.
• Maximize your intake of fruits and vegetables.
• Fat free or low fat yogurt with fresh fruit and organic granola is a great alternative to a carb crave.
• Rice cakes (gluten free) like Quaker’s Apple Cinnamon Rice Cakes are the best! Only 50 calories each and so light and airy that they are addictive!
• A sweet desert is an fresh California navel orange with fresh blueberries. The combination is sweet and refreshing!

7. Enjoy!

Being overweight is never healthy. Obesity puts your body at risk for many health risks, such as heart attack, stroke, diabetes, and even some forms of cancer, as years pass. Added weight holds particular additional difficulties, however, for people with joint and muscle pain. This is primarily because extra body weight puts excessive stress on weight bearing joints like the knees, and it just seems to be harder to lose unwanted pounds as you grow older.

How do you manage weight loss and pain at the same time? Each is difficult on its own, but the fact is, their management go hand in hand. Weight loss and joint pain both require similar management strategies for success. Seemingly endless research has been done on the fastest, healthiest, most effective ways to lose weight. Beware, though, because most of this research is geared toward particular products or nutrients that someone is looking to sell. In the final analysis, the only safe and effective way to lose weight is to consume fewer calories than you use. That means making healthy food choices, portion control, and staying active.

In general, a healthy food choice is one that is part of a balanced diet. Choose lean meats, plenty of fresh fruits and vegetables, grains and dairy products. As a rule of thumb, remember that fat free and sugar free do not mean calorie free. How much you eat is as important as what you eat, so learn to control your portions, as well.

The one commonality that losing weight and controlling joint pain share is the need for physical activity. Exercise is essential to achieving weight loss, and pain and stiffness is best controlled by staying active and keeping the joints and muscles limber. Since the primary key to losing weight is burning more calories than you take in, you should do some form of brisk aerobic activity every day. Remember to stretch before and after exercising to protect muscles and joints from injury. Muscle burns more calories than fat, as well as giving you extra strength and energy, so adding a weight training program 2-3 times a week can help you achieve your weight loss and arthritis management goals.

In today’s busy, hectic world, eating on the run, especially at lunch time, has become normal for many working people. Having worked jobs that have no designated lunch hour, requiring me to eat meals on a catch-as-catch-can basis, I had to learn to eat quickly or risk not having time to eat at all. A coworker of mine in the hotel industry once said that it doesn’t matter if you eat fast or slow, it all goes the same place and does the same thing. This is a myth.

After years of “efficiency eating” I finally realized the error in his logic. The real fact is, slowing down while eating is beneficial in a number of ways. First, it allows you to actually taste and enjoy your food. Secondly, deliberately pausing between bites compels you to chew each bite more thoroughly, assisting in the digestive process. This, in turn, can help prevent issues like heartburn and stomach upset. Finally, by eating slowly you allow your brain time to distinguish when your body’s hunger has been satisfied. Doing so helps prevent overeating and the bloated, stuffed feeling which often occurs when you empty your plate before your body acknowledges satiety.

Another common food consumption myth is that you can eat whatever you want as long as it does not amount to too many daily calories. I avoid calorie counting for just this reason. While you must be aware that your caloric intake is not excessive, increasing the quality of your food choices is ultimately more important than decreasing the quantity of calories consumed. Healthy foods high in nutrients provide the necessary high-grade fuel for your body to burn during regular daily activity and exercise. Candy, sodas and other such items contain empty calories and provide little or no nutrients to fuel your body, quickly leaving you hungry and listless.

You may also have heard that it doesn’t matter how much exercise you do, as long as you do it. This is not a myth! If you need to lose weight, but have problems with mobility because of weight related issues, don’t give up before you start. Start small. Every minute counts. Every step counts. A walk around the room will lead to a walk around the house, around the block, around the park, and so on. Your body will respond positively to your efforts.

With the perpetual quest for quick-fix weight loss, consumers are sometimes led to believe that a broadly generalized “fact” is gospel. It happened with carbohydrates. Research that indicated certain carbohydrates actually could be harmful to the body was translated by some as ALL carbs are bad. The nutritional deficiencies created by the low-carb/no-carb craze that ensued put many dieters’ health at greater risk than their weight had.

Similarly, it seems that fat in foods also received a bum rap. The body actually needs a certain amount of fat to properly maintain healthy skin and body cell production. The trick is consuming the right types of fats. Generally speaking, there are four basic kinds of food fat: trans, saturated, monounsaturated and polyunsaturated. Saturated fats and trans-fatty acids are the ones you want to reduce. These are the fats that can increase “bad” cholesterol and lead to greater risk of heart disease.

The “un” fats – monounsaturated and polyunsaturated –are the ones that have been shown to help increase levels of “good” cholesterol, lowering coronary risk. Monounsaturated fats are touted as the most beneficial of all the fats, even thought to help protect against some types of cancer. Certain polyunsaturated fats contain omega-3 fatty acids, which may lower blood pressure and help prevent coronary heart disease.

Some healthy-fat foods containing monounsaturated fats are olive and peanut oils, nuts and avocados. And good news for chocolate lovers: chocolate with 65% or more cocoa contains antioxidants that help lower blood pressure and cholesterol levels. Additionally, dark chocolate contains the natural anti-depressant serotonin and helps increase production of the feel-good brain chemicals, endorphins.

Beneficial polyunsaturated fats include salmon and mackerel, flax seed and walnuts. These all contain high levels of omega-3 fatty acids. Without healthy levels of these omega-3 fatty acids, your risk for heart disease could triple.

Maintaining a healthy body into your forties and beyond is a challenge, even if you have been fit all your life. But what if, after age 40, you just are starting to consider living a healthier lifestyle? If you are like so many millions of middle-aged men and women whose fitness levels have declined significantly over the years or were just never very high to begin with, you may be wondering, “Where do I begin?”

It is common knowledge that as the body ages, metabolism slows, along with so many other functions. Between ages 35 and 40, metabolism starts to drop at a rate of about five percent every ten years. This translates into a decrease of about 100 calories burned per day, per decade, so boosting metabolic rate is of prime importance. A few simple changes can help you train your body to burn more calories and become fit, even as you stare the big 5-0 in the face.

First and foremost, don’t diet! Fad diets only promote unhealthy eating habits. Nutrition is a resource. Use it. Proteins and complex carbohydrates are best for healthy weight maintenance. By regulating the number of calories you take in and increasing the number of calories you burn, you will start to see significant improvement in your overall health and fitness.

Secondly, realize that weight is just a useless number if you don’t know what percentage of the pounds are from fat. Muscle burns three times more calories than fat, so building muscle is essential. This is best accomplished by strength training with weights or resistance bands. It is a good idea to consult a personal trainer about the optimal routine for your needs. Strength training, when alternated with cardio workouts, will help you reach your fitness goals.

Finally, remember to stay hydrated. Drinking plenty of water daily will help your body transition more smoothly into the increased-activity lifestyle you create. Water helps to regulate body temperature and is necessary for carrying oxygen and nutrients to the cells. Plus, water helps maintain metabolism.

So, if you are ready to find fitness in your forties, nutrition, hydration and strength training are going to be your best workout buddies.