Fitness and diet: Foiling the freshman 15

Don’t eat just because everyone else is eating.

Ah, the freshman 15 … some of us are still carrying it (and then some) to our 10th reunion. Why do so many students gain extra weight during their first year of college? “College is the time to let loose and enjoy your newfound freedom,” says Keri Glassman, MS, RD, CDN of www.nutritiouslife.com, “specifically when it comes to the diet.”

“After years of mom cooking and planning all the meals, college seems like an endless sea of food choices, not all of them being the healthiest,” she says “Also, college is often the time many young adults start to eat emotionally, from stress specifically. Finally, alcohol consumption and the late-night eating that go along with it are big calorie add-ons that most likely didn’t happen in high school.”
We asked Glassman for a few basic, easy-to-follow lifestyle tips that can help freshmen prevent the dreaded weight gain.

 Start off your day on the right foot:
“Begin every day with a balanced breakfast that includes a high-fiber starch and lean protein or healthy fat,” she says. “Not only will it help rev your metabolism, stabilize your blood sugar, control your hunger and boost your energy level, studies have shown that students who eat a healthy breakfast do better in their classes. Even if you don’t have time to have a ‘sit-down’ breakfast, keep healthy items in your dorm room for ‘grab-and-go’ breakfasts. Make sure your breakfast of choice packs a substantial amount of protein, such as eggs or nonfat Greek yogurt. Protein not only supplies the fuel you needed to ace that exam, but it is also one of the most satiating nutrients.”

Make time for meals: “Having regular meals and snacks throughout the day will help keep your hunger level in check and help you avoid late night binges on unhealthy foods,” Glassman adds. “Pencil your trips to the dining hall into your planner. On your way or before you go, think of a ‘meal game plan’ — are you headed to the salad bar or the sandwich line, what vegetable are you going to have, which lean protein are you in the mood for? Treat this like you are prepping to write a paper or studying for your chemistry test — it’s just as important!”

Watch mindless eating: “Avoid eating because you are bored, studying or just because everyone else is. Try making a cup of tea or having a large glass of water instead.”

Don’t beat yourself up over one bad meal: “Treat every meal like it’s a Monday morning and relieve yourself of the guilt from your last,” she says. “Each meal is a new opportunity to eat nutritiously. [Splurging] happens; forget it and move on.”



News
Entertainment
Sports
Lifestyle
Local

Brooklyn man charged in roommate's stabbing death

A Brooklyn man accused of violently stabbing his roommate to death on Monday is in police custody and faces murder charges.

International

Dinosaurs could have survived asteroid strike

It turns out there is a good and a bad time for the planet to be hit by a meteor, and dinosaurs were just unlucky.…

National

OkCupid admits to Facebook-style experimenting on customers

By Sarah McBrideSAN FRANCISCO (Reuters) - OkCupid, a top U.S. matchmaking website, intentionally mismatched users to test its technology, the IAC/InterActive Corp service said on…

Local

MTA fares still increasing 4 percent in newly…

The agency said the 4 percent increases, previously announced in December, will remain steady even as the MTA deals with increasing labor costs.

Movies

Interview: Brendan Gleeson on the way 'Calvary' depicts…

Brendan Gleeson talks about how his new film "Calvary" began over drinks and how his character here is the opposite of the lead in "The Guard."

Movies

'Get on Up' producer Mick Jagger on the…

Mick Jagger, a producer on the James Brown biopic "Get on Up," talks about the time had to tell the singer some bad news and his favorite JB record.

Television

'Glee' star Lea Michele to appear on 'Sons…

"Glee" star Lea Michele has been confirmed as a guest star in the final season of "Sons of Anarchy."

Television

TV watch list, Monday, July 28: 'The Bachelorette'…

See Andi Dorfman make her big choice on tonight's 'Bachelorette' finale.

MLB

Angelo Cataldi: Ryan Howard deserves better from Phillies

Just last week, Ryan Howard endured the embarrassment of a benching that was inevitable, and yet still shocking.

NFL

Larry Donnell has inside track in Giants tight…

Little-known Larry Donnell of Grambling State currently has the inside track, as the second-year player has received the bulk of the first-team reps.

NFL

Computer to Jets: Start Michael Vick over Geno…

Jets general manager John Idzik says the choice of who starts between second-year quarterback Geno Smith and veteran Michael Vick will be a “Jets decision.”

MLB

Yankees looking to trade for Josh Willingham: Report

CBS Sports’ Jon Heyman reported Sunday the Yankees are interested in Twins outfielder Josh Willingham.

Travel

Glasgow: Hey, hey, the gangs aren't here

This European city has done a good job getting rid of its more violent residents and revitalizing with artists.

Education

Babson College tops list of best colleges for…

Money magazine has just released its inaugural list of "The Best Colleges for Your Money" -- and the answers have surprised many. Babson College, which…

Education

NYC teens learn how to develop apps during…

Through a program sponsored by CampInteractive, the high schoolers designed their own community-focused apps.

Tech

The Ministry of Silly Walks app is both…

Monty Python have dug into their back catalogue for cash-ins once more, but with the Ministry of Silly Walks app, they've made something that's fun too.