How About Those NOD Bods?

This week marks the first week of October, meaning there is approximately one month until the big day: NOD. The month leading up to his scandalous party is usually characterized by a crowded rec center and number of crash diets, as students dedicate hours and hours to perfecting their "NOD Bod." While diet and exercise are important components to trimming down and toning up, this pre-NOD cleanse is usually not a very healthy way to lose weight. Crash diets are diets that severely limit caloric and nutritional intake that are used for rapid weight loss, such as the grapefruit or cabbage soup diet (gross...). These diets are deprive the body of essential nutrients and slow your body's metabolism, which prevents any long term weight loss. What's worse is after your "cleanse" and you revert back to your original diet, you put back on all of the weight you lost...and then some.

There is a healthy way to lose weight with a proper nutrition regimen. To help you slim down to your NOD Bod, dietitian Maria Tsakalis has provided some great tips to make simple changes to your lifestyle that have a big impact on your overall health.

1. Timing. Your body will feel and perform at its best when you are properly fueled. Maria recommends eating every four hours, which may require snacking between meals. This helps to control hunger, improve digestion, maintain energy, and provide nutrients.

2. Balance. Your meals should include a variety of whole grains, proteins, (healthy) fats, and plenty of fruit and veggies.

3. Portions. Use the plate method! This includes fewer meat and grain servings and more fruits, vegetables, and dairy.

4. Moderation. Restricting a food, even if it is bad, only leaves you wanting it more, which could lead to a binge. Everything in moderation!

5. Hydrate. Drinking enough water will help you regulate your hunger, enhance concentration, and nourish your body.

6. Exercise. Exercise is good for your physical and mental health, and when combined with a nutritious diet, it can lead to weight loss. Don't overdo it at the gym though, as this can affect your body's ability to recover.


Of course, as the body image intern, I have to throw in a personal message about how the NOD-Bod diet/exercise mentality is potentially risky to your self-image. Think about it: are you willing to put your health at risk and tear yourself apart for a month to spend one evening, baring it all in as little clothing as possible? NOD is an awesome good time, and you should attend the party to have fun and let loose. If you think that the only way you can go out in public in your underwear is by eating next to nothing for weeks before and drinking a ton of alcohol the night of, that is not the right mindset to entering this party. If you want to make changes to your diet and exercise patterns, do so because you want to enter a healthier mindset, not to look a certain way in your underwear.

Don't sacrifice your satisfaction with your body for one night of decadence. Show up, strut your stuff, and remember to love your body for what it is.

--Cristina, Wellness Intern

Recharge-U

Cranberries, sunflower seeds, pumpkin seeds,
golden raisins, yummmm

Since its grand opening, Recharge-U has been quite the hype around Rice campus. This "convenience store" (which is conveniently open until only 7 p.m. each night), replaced 13th street, which boasted hot sandwiches, snacks, sushi, salads, and a Smoothie King. The fresh food has been replaced with mostly processed snacks, leaving only a few chilled sandwiches and small bowl of fresh fruit that is hidden behind the slushie machine (I'm not kidding). Though the number of fresh food and snack options is very limited at Recharge-U, fear not! Maria and I took a walk-through of the store to see what healthy snack options are still available. 

The Good Stuff, with some cautions...

1. Along the huge snack wall, there are a variety of nuts. We liked the natural almonds and edamame, which are full of healthy fats, protein, and antioxidants. Pay attention to the seasoning that could be added to the nuts, which could add lots of unwanted sodium.

2. Dried fruits are also an awesome snacking option because they are an organic, all natural way to have something sweet with no added sugar, plus they are even better for you when you mix in some nuts for protein. Dried fruit isn't all raisins and prunes! You can try all kinds of dried fruits from cranberries to strawberries, to peaches, or to my favorite, apricots. Some of the types we liked were the Peeled Snacks and the freeze-dried apple crisps.

3. Trail mixes are awesome because every bite is unique! Choose mixes with nuts and dried fruit over the more processed ones with candies, pretzels and sesame sticks. These will have the least amount of sugar, salt, and saturated and trans-fats. Beware of the yogurt covered trail mixes, which sound healthy right? There must be added saturated fat for the yogurt to harden and form a shell over the fruit, nuts, and other contents. Eek.

4. Pop chips. 100 calories. Air-popped and delicious. Enough said.

5. Bars, bars, bars. Bars are one of those things that everybody thinks is a health food, but it varies. Bars are highly processed foods, so they contain a lot of added refined sugar and artificial fiber, which can cause G. I. upset. Some of the better bar options are the pure bars, which are made out of whole grains and organic fruits, and the Clif bars, which use natural cane juice as a sweetener, not refined sugar. A good tip is to check the ingredients list. If one of the first ingredients is some form of refined sugar, kick it to the curb and find a healthier option.

Look at all of these delicious flavors!
My favorite is the chocolate brownie bar, which is made
out of dates, cocoa, and organic nuts. That's it! It has the
flavor of a brownie without the guilt, plus it has 7 g protein!

6. All-natural peanut butter squeeze packs are a good way to get some protein without too much added sugar. Smear some of this on one of those apples hidden on the back counter and you are good to go!

7. One of my favorite finds are the little hummus and pita chip packs in the refrigerated section. Hummus contains a number of good nutrients, including protein, iron, and folic acid. Try to find a brand that uses olive oil, which adds a healthy fat.


General Rules of Thumb

1. Keep your snack a snack-sized portion, not a meal. Snacks should hover around 200 calories, and it is beneficial to have around 15 g of protein and less than 5 grams of healthy fat (poly- and monounsaturated fats are the good stuff).

2. Remember that snacking is good for you! Small snacks throughout the day keep your metabolism in check so that you are less likely to binge at your big meals.

3. Watch the serving size on packages. It may look like 150 calories at first, but the entire bag could have 3 servings.

4. Try to go for the least processed foods possible, which at Recharge-U is VERY DIFFICULT. Processed foods tend to be high in added sugar and sodium. Keep in mind that your daily sodium intake should be 2400 mg, and some of the packaged microwavable meals border 2000 mg...

5. Beware of a lot of the "diet foods." These tend to be high in salt, which can actually make you look more bloated, and they also lack vitamins and other nutrients. Stick to the more natural foods, such as nuts and fruit, to get more bang for your buck.

--Cristina, Wellness Intern

Healthy Living Restaurant Review: Ruggles Green

Since the Rice serveries are closed on Saturday evenings, this leaves us students in a hungry and slightly vulnerable state as we are forced to go beyond the hedges in search of some weekend grub. While some students might find this to be a pain and would rather order in a pizza or walk over to the Chipotle in the Med Center, I’ve always been so eager to venture out into the Houston restaurant scene and discover the many hidden foodie gems this city has to offer. Since I’ve been at Rice for over two years now, I’ve been to my fair share of restaurants, both in Rice Village and beyond, and I’ve seen the good, the bad, and the extremely overpriced. As a “cultured” upperclassman, my gift to you is to show you where you can find some delicious, healthy, and cheap meals for your weekend adventures. So this is the start of my career as an unofficial restaurant critic; let’s see how this goes.

Two weekends ago, after some fab reviews from some other students, a group of friends and I went to Ruggles Green on a Saturday evening, located on 2311 West Alabama. This location is definitely the healthiest of the Ruggles franchises,  and it’s a nice change from the Ruggles Cafe and Bakery in the Village. I think the best thing about the menu at Ruggles Green is that there are options for EVERYBODY! Whether you are a vegetarian, gluten-free, vegan, pro-organic, or an omnivore, there is something delightfully delicious on the menu for you. Ruggles Green promotes a healthy (and green) dining experience by using the freshest local and organic ingredients, and every dish on the menu is held to a very high standard.

Now back to my delicious experience. As soon as we walked in to the warm and cozy cafe, we were greeted by a sweet aroma, colorful plates of food, and friendly counter staff. After much deliberation over the expansive menu (seriously, check it out), we finally came to a decision. One friend ordered a bowl of vegetable and quinoa minestrone soup and the organic hummus and pita, another ordered a gigantic grilled Atlantic salmon salad. Two of us (myself included) ordered the all-natural grilled chicken sandwich. The hummus was absolute perfection; it had the perfect balance of smooth richness and nuttiness from the chickpeas, plus the order came with some delicious toppings for the toasted pita like olives and sundried tomatoes. The salad had a unique balance of salty and sweet, but the real winner on this salad was the housemade mango ranch dressing.

My dinner was omgdelicious. First of all, I’m pretty sure they put an entire avocado half in my sandwich, a heart-healthy monounsaturated fat that I’m always a fan of. My sandwich was also topped with some crunchy micro greens, that delicious mango ranch dressing, Swiss cheese, locally grown tomatoes, and homemade pickles (which were a little too sweet for my liking, so I picked them off). I am also a HUGE french fry fan, one of my few guilty pleasures. To satisfy my craving for that crispy goodness, I opted for some sweet potato fries. Though these contain more sugar than regular fries, they contain more vitamin A (betacarotene) and vitamin C, which are both powerful antioxidants that remove damaging free radicals from the body’s cells. Yes, I am totally justifying my french fry craving, but whatever. It works. They were absolutely wonderful, with the perfect ratio of crunchy exterior to soft, buttery interior.

Though my friends and I were way too full from our hearty dinners to even think about dessert, we did notice they had a good variety like the other Ruggles restaurants in the Houston area. Some of the things that caught my eye were the hi-protein hemp brownie, the all-natural pink velvet cake (colored and flavored by fresh strawberries), and the organic carrot cake. The desserts are gigantic, so be prepared to share with friends. Maybe next time...

My friends aren’t the only people who are a fan of Ruggles Green. While we were there we also saw two other groups of Rice students enjoying a yummy dinner prior to their Saturday evening festivities. With good reason, I say, because there aren’t too many restaurants that offer high quality, diet-conscious, local and organic meals for under $15. This dining experience is worth the drive, the cost, and the calories from those awesome sweet potato fries.

Please leave your comments! I’d love to hear what you guys have to say about Ruggles Green, as well as take suggestions for other yummy, healthy restaurants.

--Cristina, Wellness Intern

How to Improve your Sleep in College. Yeah, It's Possible.

Even though classes just started a few weeks ago here at Rice University, I’m already so behind on sleep. How is this possible?! I’ve been here for less than a month and my sleep schedule is so out of whack. According to the National Sleep Foundation, college students average about 6 or 7 hours of sleep per night (awesome, I’m not alone!). Sadly, college students who stay up late studying, working, or partying are susceptible to bouts of sleep deprivation, which can cause daytime sluggishness, depressed mood, poor academic performance, and difficulty concentrating.

After some research on the topic, I’ve decided to compile a little guide for all of the yawning students sitting in their 9 o’clock classes. Read up and learn how to catch up on your ZZZs, or at least how to make the most of them!

1. How many hours of sleep should I really get? According to the National Institutes of health, the amount of sleep needed varies from person to person, but generally teens and young adults (that’s us!) need about 8-9 hours of sleep per night to function normally.

2. Naps. A lot of health articles say not to nap because it disrupts your internal sleep-wake clock, blah blah blah. Well let’s be realistic here. In college, we are bound to have irregular sleep schedules since our day-to-day activity and class schedules vary, and naps can be very re-energizing. If you think you need a nap, try to do so in the afternoon so it doesn’t interfere too closely to your bedtime. Also, limit your nap time. I try to set an alarm to wake up after 40 minutes so that I feel refreshed and not too groggy. Don’t go to your room and pass out for 3 hours--that definitely will prevent you from falling asleep quickly at night.  

3. Food. Food’s effect on sleep is slightly debatable... Generally, you should avoid heavy meals for at least 3 hours before you go to bed, but some people say that snacks before bed help them fall asleep. Since we Rice kids usually stay up past 11 or 12 and have dinner at 6, we have a long period of time from when we eat dinner until we hit the sack . It is recommended to have snacks between meals to keep our metabolism up and running and manage our blood sugar levels, so snack time should definitely occur at about 9 o’clock. Are you a big fan of late night food runs to TC, Whataburger, or Katz’s? Me too! Just be sure to keep your snack light to prevent indigestion and insomnia.

4. Caffeine. Caffeine affects people very differently, but as a general rule of thumb, you should avoid caffeine for at least 4 hours before bedtime (if you plan on going to sleep at a certain time). However, this rule doesn’t necessarily apply to those who plan on staying up late, cranking out group projects or problem sets (definitely been there...). So go ahead and become best friends with Coffeehouse, just be aware of how your body handles caffeine at night.

5. Exercise. There has been a lot of research stating that aerobic exercise is associated with a number of mood elevators that ultimately improve sleep quality and reduce grogginess throughout the day. You should aim to exercise about four times per week, and be sure to alternate between cardio and weight training. On the other hand, exercising too soon before bedtime can leave your body feeling energetic and fueling with activity, which makes it harder to fall asleep. So even though the Rec Center is open pretty late, you should take into consideration that your workout should end 3-4 hours before you plan on going to bed. 

6. Alcohol. Oh alcohol. Though alcohol is a depressant and will help you to doze off to sleep, chances are that when the alcohol wears off, you could wake up in the middle of the night and have a hard time falling back asleep. So if you have a big test on Friday morning, it’s probably best to avoid the Thirsty Thursday events at Pub (your body will thank you later). 

7. Try to go to sleep and/or wake up at around the same time everyday (yes, even on the weekends). It’s so tempting to sleep in past noon on Saturdays and Sundays after a full week of waking up early for classes, but you should really try not to. This upsets your internal biological clock and will cause additional tossing and turning the next time you try to go to sleep at your normal hours...

8. If you aren’t falling asleep within 20 minutes of getting into bed, don’t just lie there! We’ve definitely all been in this situation: tossing and turning, staring at the clock and having a mini panic attack about the amount of sleep you’re going to get, etc. If this happens to you, get out of bed and do something else (such as reading) until you feel sleepy again. Don’t turn on the TV or check your Facebook--the light from the screen stimulates the brain and will make it even harder for you to fall asleep.

9. Avoid all-nighters to study. I totally understand that this is inevitable for Rice students, but you should really try to limit the number of all-nighters. This throws off your sleep schedule for at least 2 or 3 days and can have detrimental effects to your mood, performance, and health.

--Cristina, Wellness Intern

FEAR THE FRESHMAN FIFTEEN? FEAR NOT!

So you’re going to college.  Sweet.  You’ re going to be going through a lot of changes, making new friends, seeing new places, and oh yeah furthering your education.  Great. But you also may have heard you are going to gain 15 pounds in the process. WTF?! As if you don’t have enough to worry about like getting along with your roommate and keeping your class schedule straight, you are also supposed to be concerned with this urban legend engrained into your head and meant to terrify you into thinking you are going to ..dun dun dun…..GAIN WEIGHT?!  In an already weight obsessed culture it is no shock to me that this myth still circles the hall of every high school in this country as one of the “big concerns” when entering college (Over 90% of high school students surveyed can still easily define the term “freshman fifteen”, Graham and Jones, 2002). 

So is there any truth to this?  The truth is, that sometimes students changing habits can lead them to gain weight but it is often blow way out of proportion.   College students do experience some weight gain.  The majority of studies see approximately a five-pound increase for women and around a seven-pound increase for men (Anderson, Shapiro, and Lundgren 2003).  This goes way below the fifteen- pound myth. 

So does this happen to the majority of students? No.  According to a study by Dr. Melody Graham and Amy Jones, of the 110 freshman subjects in their study, 36 actually lost weight.  Hodge, Jackson, and Sullivan (1993) found no change in the mean weight among the freshman women they surveyed during a six-month period. Also, students can see a weight gain or a weight loss over a long time.  Usually college students see a change in their weight over the entire four years and this still varies by each student’s individual life situation.

Thus, not everyone gains weight in college.  Some people may lose weight some may gain-it varies by the individual.  Some people may think, “I just want to stay healthy so what is the big deal if I worry about my weight and believe in the freshman fifteen?”  Keeping the freshman fifteen urban legend alive can be a bad idea because first and foremost it does not support healthy behavior.   It has not scared freshman into stopping eating junk foods or eating more fruits and veggies.  It does not promote behavior change.  Unfortunately, the term seems to be more successful in raising weight anxiety, which can lead to disordered eating.  It also can hurt students by creating a “self-fulfilling prophecy.”  When we believe something will happen, unconsciously, our behavior tends to lead us in that direction.  Someone can think, “Hey, it’s normal to put on weight in college, so if I do, it’s ok.”

So how can you battle how you think about the “Freshman Fifteen”?

1.     Become aware when friends or family start talking about it.  How does it make you feel?  Do you become anxious, scared, irritated? Do people talk about it as a warning or are they being judgmental?

2.     Educate people. Remind your friends and family that on average students are only shown to gain around 5-7 pounds depending upon the INDIVIDUAL and does not only occur freshman year.

3.     Remember, talk about weight issues thoughtfully and mindfully.  Steer clear of perpetuating that the idea happens to everyone.  Be a role model by slanting the subject to health, exercise, eating mindfully, and improving eating habits.

4.     Try to be non-judgmental.  Know that everyone is going through a lot of changes and struggling with one’s weight may occur as they enter college.  Acknowledge that it is a challenge to eat mindfully in college environments.

5.     Accept that the “freshman fifteen” myth is not going to go away but YOU as students can CHANGE the way you perpetuate the idea and the culture here on campus.  What would happen if every time someone made a negative comment about weight or body image you could comment with a positive, educated response to promote healthy living and positive body image on campus?

Need help with your eating or want to participate in our healthy body image events? Check out our resources here at the Wellness Center!

*Free Nutrition Consultations- Concerned about your eating while in college?  Speak with me, your on campus dietitian! Call 713-348-5194 to schedule an appointment.

*Mindful Eating Group- Have a bad relationship with food?  Tired of failing at diets?  Try the mindful approach.  Dinner and discussion groups starting this fall.  Contact Nutrition@rice.edu if you would like to sign up.

*The Body Project-Concerned about your body?  Don’t change your body, change your mind!  Join the Rice Counseling Center and the Wellness Center as we discuss the “thin ideal” and ways to promote positive body image within yourself.  Sessions starting this fall, contact Nutrition@rice.edu if interested.

Cheers, I'll toast to that!

One of the many things that I have always appreciated about being at Rice is the aspect of it being a wet campus. Granted, when I first came to Rice and when someone casually mentioned that the campus was “wet,” I was convinced that she was referring to the massive puddles all over campus. (And I thought to myself, definitely need to pack my rainboots!) But, I now fully understand the implications of having a wet campus, and with the recent probation period established for those that are underage, I thought it might be helpful if I share a little of what I have learned. From things to remember, to things to avoid, to things I wish I had known - here’s what I’ve learned during my time here.

That's not going to come off for a while

First off, let’s start with the cliché – It’s not a race, it’s a marathon! It is not who can consume the most, the most quickly, because that person is typically the first person out for the night. And who really wants to be that person? Instead, take your time and pace yourself while pre-gaming and during those power hours, it's about enjoying your company and relaxing a little. 

Fill that up with water or juice between drinks!

Remember to hydrate in between drinks! Alcohol acts like a natural diuretic, which means it stimulates the kidneys to filter more water out of your blood in order to process the alcohol. (Ahh, suddenly all of those restroom breaks make sense!) Thus, it is important to stay as hydrated (with NON-alcoholic beverages!) as possible. A great tactic that I’ve picked up is to have a glass of water for every 1 to 2 drinks that I consume. And better yet, with those wonderful red solo cups, it couldn’t be any easier! Between rounds at the keg or between those glasses of ale, fill your cup with water. You won’t feel pressured to go and grab something to drink, since your cup will be full, and it will keep you in a safer health drinking zone than if you do not hydrate with water.

Chips and dip? Dig in!

Don’t go out without eating something! I typically load up on something carby and filling, Chinese or Thai noodles, anyone? I’ve noticed that this typically allows me to drink more slowly. Also, if there are snacks at the party, dig in! Eating food slows down the rate of absorption in the blood stream, allowing you to relax and enjoy your company.

 

Take it from this guy, it makes your more sick

In my experience, mixing liquors hasn’t always turned out that well. It’s kind of like wearing black stripes with brown polka dots. Sometimes it’s a hit! But when it’s a miss, it’s a pretty BIG miss. Mixing fruity with tart with milky with creamy with fizzy will not bode well for your stomach, or your night for that matter. Also, uppers with downers, so caffeine with alcohol, a natural depressant, also does not mix well. So, if you do decide to mix, mix cautiously. Chances are if it doesn't feel so great once it hits your stomach and starts reacting with the other things it finds there, it definitely won't feel so great if it decides to make a U-turn. 

And, most importantly, if you do choose to drink, be aware of your surroundings and use the buddy system! This probation period is a chance for Rice to preserve something that we might have taken advantage of and bruised a bit in the past - the alcohol policy. 

Here are some resources to take note of whether you're out for the night or if you have more questions. Please don't hesitate to contact RUPD/EMS if you need assistance, and we at the Wellness Center are always here to answer your questions!

Rice RUPD/EMS: (713) 348-6000

Wellness Center: (713) 528-5194

So here's to enjoying (and remembering!) your nights, having a great time, and preserving a unique policy! *Cheers!*

OC Cooking Made Easy!

Living alone for the first time has its ups and downs, especially living off campus. I no longer have inebriated floor-mates running up and down the halls screaming when I’m trying to study for a test or sleep. My days of having to walk down the hall to brush my teeth or use the restroom are over. However, as mundane as the servery food seemed to be when I was on campus, I miss not worrying about what I have to cook tonight.

It can be a difficult transition to go from cooking nothing to cooking almost all of your meals. Being the poor college student I am, eating out for every meal is not an option. So I had to learn how to cook, but not only cook. I also had to figure out what foods were healthy, which foods I could eat as often as I wanted, and which ones to limit. I did this mostly by listening to my body at first. Does this make me feel energized or sluggish? Satisfied or starved? By listening to my body and paying attention to what foods made me feel great, I ended up (with the help of Maria of course) creating a food plan that fit my body and my daily activities.

Now to the food part! Below are some of my favorite meals, a breakfast, lunch, and dinner. I usually keep bulk ingredients for each meal in case I have a loss of cooking creativity and just need to whip something up to kill my hunger.  I don’t have exact measurements on them because I typically just add what I feel is right. Plus, everyone has different tastes, for example: I LOVE garlic so I add more than recipes call for. Don’t worry if it doesn’t taste right the first time you make it. Keep trying until you get the right combination!

Breakfast

Greek yogurt with berries and Grape Nuts©: I typically buy a pint of honey yogurt but you can also buy plain and add your own honey

Ingredients:

Greek yogurt

Frozen berries or fresh berries

Grape Nuts

Take all of the ingredients and mix together in a bowl and eat!

Lunch

Chicken salad sandwich on Pumpernickle bread: Ask anyone in the Wellness Center and they’ll tell you that I love Pumpernickle bread! Not just because of its amazing taste but it’s also a good source of fiber and has a low glycemic index. Maria suggests using roasted chicken with this sandwich because it’s healthier (and tastes better) but canned chicken is good for a backup.  I’m a real mayonnaise girl so I get the Mayo made with olive oil. My weakness is chips so I opt for veggie chips instead of potato as a side.

Ingredients:

Roasted (or canned) chicken

Mayo (made with olive oil)

Pumpernickle bread toasted

Mix the chicken and mayo in a bowl. If you want to mix it up add grapes, raisins, etc. Toast the bread and add the mix on top!

Dinner

Whole wheat pasta with garlic and tomato sauce: This isn’t the typical thick tomato sauce you think of with pasta. It’s base is olive oil so it’s very light but flavorful.

Ingredients:

Pasta

Olive oil

Salt

2 Garlic cloves

Italian seasonings

Grape/Plum Tomatoes

Mushrooms

Parmesean cheese

Boil the pasta in salted water with about a tablespoon of olive oil. Heat about half a cup of olive oil on medium heat in a saucepan. Once oil is hot, add chopped garlic cloves to oil and heat until light brown. Add tomatoes and chopped mushrooms. Cook until tomatoes have popped and juice mixes in with oil. Add sauce to pasta and serve!