If you’re anything like me, you grew up on TV dinners and frozen pizzas. There weren’t too many vegetables around in my house. It’s not that my mom didn’t care about our health, but she was a single parent struggling to make ends meet and those were quick meals that we would eat and she could afford. She went straight from her second job as an administrative assistant to her night classes at the community college, so she didn’t really have the time force us to sit there until we ate our peas. But, as a result, I really didn’t have much of a taste for vegetables. Most veggies are like a fine wine or a stout beer: you need to develop a taste for them. Generally, people aren't just born loving spinach, but over time, it grows on them.
That’s one reason why it’s important to include vegetables with every meal. The other reason is because it’s essential for good health. Vegetables are extremely rich in all of the essential vitamins and minerals (except B12 and D), so if you aren’t getting enough veggies, you might be causing a deficiency in your body. When the body is starving for a nutrient, the starvation doesn’t always present itself as hunger. You could experience thinning or dull hair, nails that chip or poor circulation: symptoms that could also come as a result of a myriad of problems. So, many people suffer from vitamin deficiencies and don’t know it. They end up on one prescription drug or another that may or may not alleviate their worst symptoms. Trust me, getting to know and like vegetables is a lot easier than stressing out because you don’t know why you’re losing so much hair or getting acne.
Some vegetables, like spinach, Brussels sprouts and kale, are extra-specially good for you – but they can be a little bitter, especially for those who aren’t used to them. What I suggest in these cases is for you to work your way up to those vegetables. Start with a sweet potato. A sweet potato is so yummy that you won’t even realize you’re eating a vegetable. The next day, commit to eating a carrot. After that, try snacking on some edamame or celery. Once you get the hang of some sweet vegetables, add a salad to your daily food repertoire and load it up with carrots, celery and broccoli. After you top that salad with your favorite dressing, eating veggies won’t feel like such a chore. Have no fear; eventually, you’ll make your way to the spinach, Brussels sprouts and kale.
There has been a bit of a push in recent years towards whole wheat and whole grain products over products made with refined flours, such as white bread. So, you may already be making the right choice at the grocery store, but I think it’s important that you understand why you should choose the whole grain over the refined stuff, and what may happen to your health if you don’t. It’s all too easy to grab a burger from a fast food place or a muffin at the deli for breakfast, but if you understand why those things may be detrimental to your health, you may want to go out of your way to find a healthier choice.
What are Refined Grains? Refining is the process that turns whole grains into white flour. So, the refined flour actually does start out as a whole grain. Refined grains are sometimes also referred to as milled grains. In the process of refining, two parts of the grain kernel are removed: the bran, which is the protective outer layer and a source for fiber and protein, and the germ, which is the part that sprouts, and it is also rich in essential fatty acids, vitamins and minerals. The only part of the kernel that is left is the starchy white core, which has very little nutritional value at all. You see, the entire process of refining removes everything that is great about the grain to begin with. It would be like employing a police officer, but stripping him of his weapons and all of his power. He wouldn’t be a cop any more than that refined grain is a food.
What About Enriched Flours?
These days, you can buy “enriched” flours that have some of the nutrients added back, but do you really think we know everything about every nutrient there is? We have a long way to go in that department, so it’s probably best if we don’t leave our nutritional needs in the hands of food manufacturers. With whole grains, you aren’t just getting the natural fiber, vitamins and minerals; you’re also getting a host of phytochemcials that work synergistically with the other nutrients to help us maintain optimal health.
By now, I hope you understand the need to buy whole grain foods. Try to avoid products that are labeled as “whole wheat” as there is usually some refining involved in their production. Whenever you have any doubt, stay as close to the natural source of your food as possible. That means that you should always find the least processed form of food or eat food in its natural state. Otherwise, there is no guarantee that what you’re eating is really food.
You’re not alone. We all love to have someone else cook for us. That’s why there are so many restaurants thriving in your neighborhood. From fast food joints to ethnic eateries, you can’t get enough of the easy meal. As long as you didn’t have to chop that onion, it’s all good, right? Well, not so fast. It isn’t just the ease of having the food prepared that’s got you addicted to restaurant food. Restaurant food nearly always has more sodium and fat than food prepared at home. And some restaurants (gasp) make it a habit to use unhealthy ingredients like MSG. Good for taste; bad for your waist.
Occasionally, a little indulgence is okay..
Eating at restaurants isn’t necessarily a bad thing. You certainly can learn how to order healthier meals and make it a little less harmful to your health. Also, restaurants are usually locally owned and operated businesses, so you’re supporting the local economy. And you get to feel a little pampered, so it’s definitely not all bad. Eating out has its place. Just don’t make too much of a habit of it. Instead, learn how to prepare delicious and nutritious meals at home – it’ll save you money and pounds of fat. It’s a win-win situation.
How to get started...
Even if you are a complete stranger to the kitchen, there are quick and easy meals you can prepare. In fact, there are entire cookbooks dedicated to novice chefs who don’t intend on spending hours slaving over a stove to get a good meal. Visit your local library and browse the culinary section. Maybe you can try a Cooking for Dummies type book to get you acquainted with the kitchen. Or, maybe a 30 Minute Meals type book would spark your interest. Just commit to choosing a recipe – and trying it out. Don’t choose anything too difficult or you might become frustrated with cooking before you even start.
Begin easy by making pancakes, muffins, or oatmeal. All three are relatively easy and can be made to be healthy. Just watch the sugar content of each. Try to cook with real foods as often as possible. By real food I mean just about anything that comes from the outer aisles of your grocery store. That includes fresh produce, meat and fish. While you’re in those aisles, look for foods labeled as organic. By doing so, you’ll avoid toxic chemicals, pesticides, herbicides and other nasty things you definitely don’t want to ingest. By the way, unless a restaurant touts that they use organic ingredients, all of these toxins are likely included in your restaurant meal.
Taking it to the next level...
After you ease yourself into cooking, you might even like it. At this point, you can start trying more complicated (yet healthy) recipes like a vegetable lasagna or herbed spaghetti squash. Once you get the knack for it, you might even want to learn how to become a chef – but, for now, let’s take things slow and make some toast.
There are a lot of stresses that students face in college, sometimes for the first time. For many students, this is the first time they are on their own, without any parental supervision. It’s a time when you have to start making decisions for yourself while living up to the expectations of your family. There are papers to be written, tests to be studied for, college scholarships to maintain and deadlines to meet. That’s why so many students rely on super-caffeinated coffee to keep them awake and alert for all-night study sessions and early morning classes. But coffee is addictive. It’s a lot like tobacco use in that way. Once you get started, it’s hard to stop. You’ll notice that you wake up every morning with an urge to brew a fresh pot. You’ll also notice that it gets harder and harder to function properly without it.
Avoiding the caffeine addiction is one of the best things you can do for your health. It’s not because coffee is the devil. It’s actually not the worst beverage you could become addicted to, but like any addiction, it’s much better for you if you don’t get started. When you feel you need an extra boost of energy, consider a healthier alternative, like kombucha tea. Kombucha is a fermented green or black tea, so there is some caffeine, but not much. The real energy boost comes from its live enzymes and probiotics.
You’d be surprised how much of your body’s energy is tied up in digestion. Because of poor diets, many people have too few digestive enzymes, which means that the body has to work harder to digest any food you eat. By drinking this tea, you’re adding to your body’s store of digestive enzymes, and you’re also adding probiotics, or beneficial bacteria, which also help with digestion. In addition to freeing up energy, when your digestive system is working properly, you're more likely to absorb essential nutrients from food -- many of which help your body produce energy in the first place.
Once some of the weight has been lifted off your digestive system, your body is free to use that energy for other things. You will actually notice a change in your energy levels. It doesn’t necessarily come as a boost, although it can, but it’s more of a balanced energy increase throughout the day. But you don’t have to take my word. Try it out yourself. For one week, drink kombucha tea in place of coffee and see how you feel.
If you do a search on the internet for kombucha, you might see some radical health claims about it curing disease and all that ails you. I don’t know about all those claims; sounds like hype to me. But I do know kombucha can support your digestive system – and that’s a pretty serious benefit.
You can make your own kombucha, but for your trial, I’d suggest buying the bottled kind. You can get it at your local health food store, or you can order it online. If you really can’t get kombucha, you can substitute with green tea and good probiotic and digestive enzyme supplement.
While you’re running around from class to class, don’t forget to stop at the water fountain – frequently. The truth is, most people, college students included, do not get enough hydration throughout the day. While you’re learning, it's even more important to drink enough water in order to keep your body running at optimal performance. Otherwise, you leave yourself open to illness and grogginess – both conditions that do not lend themselves well to studying. You may not realize this, but if you’re like most students, you’re probably dehydrating yourself more than you are hydrating. You may already enjoy getting chocolate wasted (or the other kind of wasted) from time to time, but you should consider getting water wasted sometimes too. It's actually really good for your health!
Frayed Ends of Sanity – Coffee and Hydration
Coffee can be quite handy if you need to pull an all-nighter. Heck, it even has antioxidants that can help your body fight damaging free radicals. I’m not one to discourage anyone from drinking coffee, especially students who need to be alert for their studies. However, there is one thing you need to keep in mind while guzzling the java: It is dehydrating stuff. Coffee acts as a diuretic, which means it flushes water out of the body. This is the opposite of what you want to do to keep yourself healthy. Again, I’m not saying to give up the bean. I’m simply advising you to make up for the lost water throughout the day. Experts caution us to drink no less than eight 8-ounce glasses of hydrating fluid per day. If you drink one cup of coffee, you should add one cup of hydrating fluid to your total intake. This will make up for the dehydration that coffee causes. Hydrating fluids are any fluids that don’t dehydrate you. This includes fruit juices, sports drinks and all types of water. Water, of course, is the best choice; but some find it hard to consume that much water in a day. Just try to avoid soft drinks: The decaf versions may have some hydration value, but they have way too much sugar (or sugar substitutes) to be good for your body.
Livin’ it Up – Alcohol and Hydration
When you drink alcohol, you’re putting yourself in the same boat as when you drink coffee. Alcohol is also dehydrating. Although some studies indicate that one alcoholic beverage per day is actually good for your health, most research warns of the dangers of alcohol. Even moderate consumption has been implicated in an increased cancer risk, so give it some thought before you pick up that beer. Maybe you should get water wasted instead. I’m not so naïve so as to think that every college student will abstain from drinking, but I do hope you keep it responsible. Follow the same rules for coffee consumption: One additional cup of water per day for every alcoholic beverage you drink. If you know you’re going to have a few drinks later tonight, drink a few extra glasses of water during the day. Not only will it keep your body running smoothly, but it will also help you avoid a hangover the next day.
Nutrition and hydration are very complicated issues because they deal with the complex inner workings of the body; but you don’t need to learn how to become a nutritionist to keep yourself healthy. Simply follow the basic guidelines of eight 8-ounce glasses of water daily (and more if you drink caffeinated or alcoholic beverages), and you’ll be on your way to good health. If you’re on the fence about changing your ways, try to get a little creative with your water consumption. Add lime juice to the water and salt the rim of your glass to pretend you’re having a margarita. Or, pretend you’re at the spa with some refreshing cucumber water.
