Years ago, while on my way to high school one morning, I heard a segment on a radio talk show that has stuck with me ever since. The station asked people to call in and share questions they are usually asked after informing someone of their job. A whole slew of people called: policemen, fire fighters, baristas, dentists, bus drivers, servers. There was always one question that most people were asked specific to their career or job. At the time, I had no clue what I wanted to do with my life – but believe me, I had a ton of ideas. Some of which included: veterinarian, news anchor, camera woman, dental hygienist, doctor, therapist, pharmacist, high school math teacher, softball coach…and that’s just the short list! I don’t know why it stuck with me for so long, but ever since I heard that radio segment, I couldn’t get it out of my mind. Now that I’ve settled on a career and am pursuing a bachelor of science in dietetics, I finally know what my magic question will be: “What should I be eating?”
I honestly wish I had a quarter for every time I was asked this question, and I’m still only in college! This is a question I, and all dietetics majors, will probably need to get used to. It’s such a general question that it’s hard to give one, straight-forward answer. There are tons of variables that influence what you “should” be eating, such as personal preference, medical history, physical activity level, gender, age, and current diet. Last year, I took a basic introduction to nutrition course. Among a plethora of useful knowledge, we learned about five key characteristics for a diet (and by diet, I mean an eating lifestyle, not a popular trend advertised to assist in weight loss). Keeping these five keys in mind at each meal may be helpful in achieving a healthy eating lifestyle.
Adequacy refers to consuming foods that provide quality nutrients to your body. Some examples of adequacy are eating a baked potato with skin instead of potato chips, or choosing spinach over iceberg lettuce. The baked potato with skin and spinach provide more of a nutrient-packed punch than their counterparts.
Switching up meals, snacks, and drinks is one of the best ways to ensure consumption of many nutrients. It’s very easy to eat the same meals often, especially for busy college students. Try your best to plan meals ahead of time – this allows you to focus on expanding your meal horizons and get out of a rut!
Most of us have a favorite food group – mine’s fruit! I could only eat fruit all day and be content. Vegetables on the other hand, that’s my weakness. The easiest way to think of balance is eating proper portions of each food group at every meal. MyPlate is a GREAT tool for this! Here’s a great visual from their website:
Anyone notice the 5 keys in the visual? Eh, eh?
This is the most straight forward of all the keys. Eating large portions of calorie dense foods will raise total calorie consumption. However, just like how each person’s diet is unique, each person’s calorie needs are unique. To get a good idea of what your personalized calorie consumption should be check out USDA’s SuperTracker.
All of the five keys closely relate to each other, but I think moderation is the glue that holds all of the keys together. Unfortunately, there isn’t a single, perfect food that will provide the body with all of its nutrient needs. This is where moderation comes in. Moderation can be thought of as a combination of portion size and consumption frequency. It doesn’t refer to only treats, either. Being conscious of how much and how often you eat a certain food will help maintain balance and variety in your diet.
Phew! You made it! Thanks for hanging with me all the way through the post – it was a long one this time. If you’re looking to improve your own eating lifestyle, consider these five characteristics with each meal: adequacy, variety, balance, calorie control, and moderation. Questions or comments? We’d love to hear them! Leave them in the comment section below.
How many of you feel that there are never enough hours in a day to get everything done? How many of you have so much on your plate that it’s nearly impossible to do everything?
Being a college student can be extremely exhausting. It takes a lot of time, energy, motivation, and dedication to do all what we do! You might not only attend classes, but also have a job, be on a sports team, engage in other recreational activities, or just want some form of social life. Stress in a common result of all these demands.
But there is hope for us all! Want to know the secret to preventing the stress from happening and to feel like there is more time in the day?? Time management is the key!
Being good at time management means that you are able to plan and control how you spend the hours in your day so you can effectively accomplish your goals. We all have the same amount of hours in a week but not all of us know how to manage them. By learning the trick of time management, you will be able to:
1) Accomplish even more than you do now and feel really good about yourself! 2) Have more free time because you will get things done quicker; 3) Have less stress by doing everything you need to do and not feel overwhelmed; 4) Lead a more balanced life because you’re not so stressed; and 5) Meet your deadlines more efficiently.
Doesn’t this sound appealing? If your answer is “yes”, there are some tips on how you can do it:
- Identify time wasters (e.g. watching T.V., texting, other technology) and choose those that you can eliminate. The ones you can’t get rid of, reward yourself with.
- Anticipate when you can take action to avoid impossible situations when you feel cramped and unproductive (e.g. do not wait until the last minute to study for a test or write a paper).
- Plan your day. Keeping a schedule of what needs to be done will help you stay on track. It will also create a sense of accomplishment when you check off what you’ve done.
- Break it down. With planning, write down smaller goals or steps that it will take to accomplish what you have set up for the day. Starting with bigger tasks can be overwhelming.
- Pay attention to your attention! Being able to recognize when you lose focus or procrastinate can help you to be in control more and develop steps on how to get back on track.
Source: “Time Management” workbook created by Mayland Community College, 1996.
You are young, but you are not invincible. You are still at risk for skin cancer.
The sun is out and the temperature is heating up. Swimsuit season is nearly here, but that shouldn’t mean we return to last summer’s tanning behaviors. It’s time we take into account the negative effects of sunbathing, tanning beds, and lack of sunscreen. We may be in college, we may be young, but we are susceptible to skin cancer. If you have two minutes today, listen to Natalie’s story (http://www.skincancer.org/true-stories/natalie). And take a few minutes every day to be proactive about these preventative measures to cut short the risk of skin cancer.
- Avoid tanning and UV tanning booths.
- Examine your skin – look head-to-toe every month.
- Visit a dermatologist – If you see anything on your skin that lasts for 2 weeks or longer and is growing, changing shape, and/or bleeding or itching, you should see a dermatologist right away for a skin cancer check.
- Use Sunscreen.
- Don’t burn.
Date: Jan. 27
Last Friday I chose to make my way over to the ND Museum of Art to visit the Winged Shadows Life Among Birds Exhibit, which was one of the options that day. I really wanted to participate in this activity because I had yet to visit the museum, but had always wanted to. I know that they have art shows every once and a while that are pretty big and so it always makes me think that this place must be of importance. I also do really enjoy making art. While viewing the Winged Shadows Life Among Birds Exhibit I was entirely amazed by the collection just because it wasn’t anything overly exciting, just birds. However, I did enjoy the art created by the artist David Krueger. He had a unique way of displaying birds and how they are better fishermen than man. His pieces were very attention grabbing.
Activity: Winged Shadows Life Among Birds Exhibit
Date: Friday, January 29th at 11:45 am
At first, the some parts of the exhibit looked a bit strange, but I decided to get me a guided tour…yes, how fortunate was I!! In looking at the exhibit, there were pictures of actual birds taken by a photographer who had a passion for them and camped out all night just to get some of the most profound angles of these birds; it would seem as if I was looking into the very soul of them. Some were not pictures or paintings, but a representation of their very nature. The two most interesting pieces of mine were 1. The shiny dangling display of objects hanging from the ceiling which represented some of the shiny objects a particular bird collected and brought back to keep in its nest, and 2. The object that looks like a white cocktail dress in the center of the room, that seemed to be made from plastic, had sounds likened unto birds but were actual car alarms; this was a representation of birds in Urban Winnipeg, Canada which began to mimic urban sounds which included the car alarms which they heard.This I would say is my best appreciation of an art yet, but more so how nature all by itself in its original form makes this world a beautiful place to live in with no added effort:-)
Activity: Healthy UND Coalition meeting
Friday, January 27th at 12:00pm in Swanson 10-12
On Friday I attended Healthy UND Coalition meeting in the lower level of the Memorial Union. I knew prior to the meeting that the meeting focus was Mental Health. I expected to hear information regarding managing mental health as it relates to our college campus. While attending the meeting, I heard interesting information from the 2010 ACHA-NCHA data in regards to mental health. A survey will be administered to UND students this February. University Counseling Center also shared their priorities and goals for the year. The Peer Education Office was also well represented with how they connect to the issue. Overall, this meeting gave me a better understanding of mental health and the importance of managing it as it affects many other aspects of my life. Each dimension is related to one another; this meeting illustrated this point even further.