Amazing Antioxidants

Antioxidants have received a lot of hype over the past few years, but few people actually know what these substances are or how they work. Antioxidants are dietary substances that significantly slow or prevent the oxidative (damage from oxygen) process. Antioxidants prevent the chemical reaction oxidation, which enables molecular fragments called free radicals to join together. Free radicals are created when body cells burn oxygen, when you eat unhealthy food, or when exposed to environmental factors like tobacco and radiation. These free radicals are unstable molecules that have a missing electron; they can damage body cells and tissues, and may play a role in heart disease, cancer, and other diseases. Antioxidants neutralize free radicals by donating an electron which results in the prevention or repair of damaged body cells.

Antioxidants are found in many everyday foods that contain the following vitamins and minerals:

• Vitamin A
• Vitamin C
• Vitamin E
• Beta-carotene
• Lutein
• Lycopene
• Selenium

Antioxidants are more plentiful in fruits and vegetables that are dark in color like blueberries and kale. Many fruits and vegetables are rated on the Oxygen Radical Absorbance Capacity (ORAC) scale. The higher the ORAC value, the more valuable the antioxidant potential of the food.

Sources: Nutrition for Dummies, 4th ed.; Sparkpeople; Medline Plus

Ten Easy Ways to Cut Calories

The difference between gaining and losing weight is simple math. By creating a deficit of 3500 calories you can lose one pound of fat. On the other hand, consuming an excess of 3500 calories will lead to a gain of one pound of fat. There are three simple ways to create a calorie deficit:

• Cut 3500 calories out of your diet
• Burn 3500 calories from exercise
• A combination of both (*best choice*)

Here are some easy ways to help you cut calories from your diet and other unhealthy components like cholesterol and saturated fat.
Easy Ways to Cut Calories

1. Switch to Low-Fat or No-Fat Dairy Products: Milk and other dairy products provide benefits for the body in the form of calcium; however, these products can also be high in cholesterol, saturated fat, and calories. Choosing a low- or no-fat product will allow you to reduce all three unhealthy components. For example an 8-ounce servings of whole milk contains 150 calories, but the same amount of skim milk contains only 85.

2. Substitute Sugar Substitutes: Sugar substitutes (ie. stevia, truvia, agave nectar) have much fewer calories than pure sugar, and some even contain zero calories. One teaspoon of sugar has 15 calories. Think this small amount doesn't add up? Say you add 4 tablespoon of sugar into your coffee each morning. After one week you've accumulated 420 calories, and in just over 8 weeks you have added enough calories to your diet to gain 1 pound.

3. Serve Stew Instead of Steak: Many cuts of red meat are high in calories, cholesterol, and saturated fat. You can decrease the amount of fat that you consume with certain preparation methods. Cutting off visible fat before preparing the meat will save you 100 calories per tablespoon of fat. Preparing beef as stew rather than broiling or roasting it will allow you to remove high-calorie fat as well. Stew is prepared by cooking the beef in large pan then a variety of vegetables are added. The juices from the cooking process are often used to create a gravy for the stew. By cooking the beef ahead of time and storing in the refrigerator for a few hours, the fat in the juices will harden on top. This fat can them be skimmed off the top of the pan and discarded. Removing fat this way will also save you 100 calories per tablespoon of fat.
4. Choose Low-Fat Desserts: Completely cutting desserts out of your diet rarely works for anyone. Instead choose low-fat desserts like sorbet, dark chocolate, yogurt, or fresh fruit. Remember moderation is key!

5. Peel the Poultry: Most of the fat in poultry is found in the skin. A fried chicken breast with skin has 217 calories; without the skin, only 160. Save yourself and remove the skin!
6. Choose Salad Dressing Wisely: Salad can be a low-calorie meal if prepared with the right ingredients. Even throwing in a couple croutons and a pinch of cheese won't entirely cancel out the healthy ingredients in your salad. These ingredients may not do you in, but the dressing you choose just might! Choose oil based dressings like italian or greek over a creamy dressing such as caesar or ranch. Using a low-fat or no-fat dressing will also allow you to save on calories and fat. No matter which dressing you choose, be sure to stick to the serving size listed on the bottle or recalculate if you use multiple servings.
7. Make One-Slice Sandwiches: Depending on the brand you choose, one slice of bread can pack up to 150 calories. By preparing your sandwich with just one slice of bread, you can save on calories and possibly unneeded carbohydrates.

8. Eliminate the High-Fat Ingredient: Many restaurant foods contain at least one high-fat ingredient that can be eliminated to cut calories. For example, a Half Chipotle Chicken Sandwich at Panera Bread has 420 calories. Remove the bacon and you can save yourself 70 calories. The same can be said for other sandwich toppings such as cheese and mayo.
9. Season with Spices: Using spices to prepare food can help you save on calories. By using spices for flavor instead of fattening ingredients like butter, margarine, or oil can help you save about 100 calories per tablespoon. Some good combinations include dill on potatoes, chives on corn, and oregano on green beans. Try out your own combinations to make a tasty low-calorie dish that is full of flavor.

10. Eliminate Fat from Meat: When browning meat for dishes like spaghetti sauce or tacos be sure to remove the excess fat before completing your preparation. To remove the most fat, boil a pot of water while your meat is browning. When browning is complete pour off the excess fat, turn the meat into a strainer and pour a cup of hot water over it. Repeat two times. Just as with our other meat preparation methods, every tablespoon that melts of drains from the meat saves you 100 calories, plus cholesterol, and saturated fat.

Couscous Salad Recipes

These recipes are great to take to a holiday party to as an on-the-go lunch. They are fairly easy to prepare and are served cold. They can all be made with either couscous or quinoa.

Garden Couscous

Ingredients:

• 1 cup plain couscous
• 2 cups cherry tomatoes, halved
• 1 medium cucumber, chopped
• 1 medium green bell pepper, chopped
• 1/2 cup fresh chives, chopped
• 1/4 cup fresh Italian Parsley, chopped
• 1/3 cup cut balsamic vinegar
• 1/3 cup extra virgin olive oil
• 2 teaspoon sugar
• Salt and pepper to taste
• 1/4 cup feta cheese

Directions:

1. Cook couscous according to the directions on the package; fluff with fork.
2. Combine tomatoes, cucumber, pepper, chives and parsley in a large bowl. Fold in couscous.
3. Whisk together the balsamic vinegar, olive oil and sugar. Season with salt and pepper to taste. Pour mixture over couscous and vegetables and toss to coat.
4. Chill up to 24 hours and garnish with feta cheese before serving.

Southwest Couscous Salad

Ingredients:

• 1 cup plain couscous
• 1 cup pepitas (pumpkin seeds)
• 1/4 cup chopped cilantro leaves
• 1/4 cup lime juice
• 3/4 teaspoon chili powder
• 1 (15-ounce) can no-salt-added black beans, rinsed and drained
• 2 tomatoes, finely chopped
• 1 zucchini, finely chopped
• 1 red bell pepper, chopped
• 1 cup corn

Directions:

Cook couscous according to package directions; fluff with a fork. Toss couscous with remaining ingredients in a large bowl.

Cranberry Pecan Couscous Salad

Ingredients:

• 10 ounces plain couscous
• 1  cup dried cranberries
• 1 cup blue cheese, crumbled
• 1/2 cup scallions, chopped
• 3/4 cup pecans, roughly chopped
• 1/3 cup olive oil
• 1/4 cup red wine vinegar
• 1 teaspoon lemon zest
• juice of one lemon
• pinch of kosher salt

Directions:

Prepare couscous according to package directions. In a small bowl whisk together olive oil, vinegar, lemon zest, and lemon juice; set aside. Pour prepare couscous into a large bowl and fluff with fork. Add dried cranberries, scallions, and pecans; stir well. Add dressing and mix until salad is completely coated. add a pinch of salt, or more, to taste. Chill overnight. Fold in blue cheese before serving.

Have a Healthy Thanksgiving

Planning ahead of time can help you from overindulging during your Thanksgiving feast. Here's a few tips to help you make better choices this Thanksgiving and start the holiday season off on the right path!

Don't skip meals before the main event
Some people skip breakfast and lunch to "save room" for Thanksgiving dinner. Skipping meals is one of the worst things you can do. By skipping meals, especially breakfast, your metabolism will not get going for the day making it slower all day. You can still save room for dinner and dessert by eating light for breakfast and lunch. Have a bowl of oatmeal for breakfast and a piece of fruit as the fiber will allow you to feel full for many hours. If your Thanksgiving feast is in the evening, eat a cold quinoa or couscous salad is a great option for lunch. This can be prepared the day before so that it doesn't interfere with any of the cooking for dinner. I'll post a couple different cold salad recipes for you all. If lunch is late in the afternoon. Eat a veggie-filled salad for lunch.

Make time for activity
There are many ways to incorporate physical activity into Thanksgiving. Find a Thanksgiving day walk/run in your area and get the whole family involved. They are often early in the morning to give you plenty of time to cook and socialize later. Instead of watching football all day, grab a football and have a family game. Charades is also a great game to get the family moving and it can be enjoyed by everyone. Or you could opt for a walk around the neighborhood. A little activity is better than nothing!

Socialize away from the appetizers
If you're not careful you can consume an entire meals worth of calories just from appetizers alone! Instead of catching up with family and friends right beside the appetizer table, avoid the temptation by taking your conversation to a different room. If you can't resist, choose a small plate and take one small servings of your favorite appetizer to satisfy your craving.

Make smart food swaps
If you're the one preparing dishes for the meal, choose healthier options that will allow you to cut calories and fat for everyone. Make mashed cauliflower instead of mashed potatoes, add extra vegetables to the stuffing, make casseroles with low-sodium, low-fat versions of condensed soups, use milk instead of cream, and butter replacements (such as Smart Balance) in place of butter. Also use frozen or fresh vegetables whenever possible instead of canned.

Drink water
Over the course of Thanksgiving day, sip on water instead of calorie filled beverages. If alcoholic beverages are part of your family's Thanksgiving festivities, alternate between alcoholic beverages and water. Also, drink a glass of water before eating dinner to help decrease your appetite. Drinking water between every several bites of food will also make you feel full sooner.

Bring a healthy dish
If your Thanksgiving feast is more of a pot luck, bring a healthier option. This food is being served to people you love so why not help them make healthier choices too. Bring a tray of raw vegetables with a greek yogurt dip for an appetizer, or serve roasted vegetables as a side dish. Instead of a calorie-filled dessert, bring fresh fruit. Your waistline will thank you for at least choosing one healthy dish.

Use a smaller plate
At a buffet style meal most people will fill their entire plate almost until the point that it is pouring over the sides. By choosing a smaller plate you can still fill the plate but you will be able to fit less food, which equates to less calories. If you must use a larger plate, only fill it within the plate's inner rim instead of the whole way to the edges.

Be picky about your food choices
There's no sense in eating foods that you don't love. Pick the few items that you want to consume and know that you'll enjoy. If there's one food that you know is something you only get to eat on Thanksgiving, don't feel bad about eating it! Pick white meat turkey instead of ham, and be sure to remove all of the skin before eating.

Be smart about dessert
You can eat dessert on Thanksgiving, just be smart about the amount you eat and the dessert you choose. If there are several desserts you would like to try, put just enough for one bite on your plate. /this way you can try them all and still only eat one total portion size. Avoid desserts high in sugar and fat like pecan pie, and opt for pumpkin pie instead.

Don't leave with leftovers
At the end of the night, kindly decline any high-calorie leftovers. If you cannot avoid taking leftovers home choose the healthy foods like white meat turkey and vegetables. If you're hosting, try to send all the high-calorie leftover home with your guests. It's one thing to overindulge for one day, but it's another thing to keep it up for the next week. Get back into your healthy habits the next day not the next week.

The main thing to remember is that it is not the end of the world if you overeat on Thanksgiving. Don't let overeating put you into the mindset that you've ruined your healthy lifestyle for the week and you'll start over again on Monday. Wake up Friday morning with a positive attitude, head to the gym (or the mall) and burn off some calories. The sooner you get back on track, the sooner you'll feel great again.

Holiday Weight Gain in College Students

Thanksgiving marks the beginning of the holiday season. The next five weeks are filled with family, friends, finals, and lots of food! It's no wonder that the average American packs on a few pounds during the holidays. I believe that college students are even more susceptible to weight gain over the holidays for several reasons.

First of all is Thanksgiving. For some students this is the first time home since August and you're dying for some home cooking. And who doesn't love a good Thanksgiving feast? Most people overindulge at Thanksgiving with foods that are full of butter, sugar, and fat. Enough about Thanksgiving, I'll expand more on that in my next post.

After Thanksgiving college students return to school and are faced with final projects, final papers, and final exams. This is a very stressful time especially for the first year students who are experiencing their first final exam week. Finals time often means late nights at Willy T, skipped workouts, and increased stress levels. All of these are contributors to weight gain. Most students who stay up late to study or finish an assignment will end up consuming an extra 250-1000 calories than they normally would each day. These calories usually come from energy drinks, snacks, and added meals. Skipping workouts means that calories are not being burned, and spending more time studying decreases daily calorie burn. Instead of consuming extra calories during finals, most students should actually cut back on calories because of decreased activity. And stress often leads to eating when you're not hungry. Stress eating combined with the distraction of studying can lead to some very dangerous mindless eating. Ever grab a bag of something to snack on while studying, and next thing you know the entire bag is gone!? That's mindless eating. I'll post more about mindless eating before we get into finals week.

Once winter break arrives college students head home to their family and friends. Just like Thanksgiving, Christmas break is filled with lots of food and drinks that can lead you to consume extra calories. Christmas cookies, pies, and other pastries are fine in moderation, but you should not eat multiple servings each day around Christmas. Also be careful of liquid calories. Many of the warm, creamy beverages we love when the weather is cold can pack about 350 calories per 12 oz. serving. Drink just 10 servings and you will have consumed enough calories to gain one pound.

Not only do we often consume extra calories over winter break, but many college students also get out of their regular exercise routine. When you're at school it's fairly easy to go to the Johnson Center to workout. When you head home it's not always as easy to access a fitness facility, but you can find other ways to stay active without a gym. Go back to the basics and do some calisthenics in your living room. Jumping jacks. high knees, and butt kicks will still burn calories. If it happens to snow where you are over winter break, go shovel some snow. Not only will you burn about 400 calories an hour, you'll also have happy parents!

Don't let yourself be someone that gains weight over the holidays. Stay active and make smart dietary choices! I'll post several more times about staying healthy over the holidays, so stay tuned!

Measuring Exercise Intensity: Target Heart Rate

When performing cardiovascular exercises (running, swimming, biking, etc.) it is important to measure your exercise intensity at various points in your workout. The Aerobics and Fitness Association of America recommends measuring intensity at three points during an aerobic workout or group fitness class.

1. Five minutes into the workout to determine if you are exercising within your target range.
2. At the completion of the most intense portion of your exercise session.
3. At the completion of the aerobic cool-down to determine if you have recovered sufficiently.

There are three main ways to measure exercise intensity during aerobic exercise: heart rate, rate of perceived exertion, and the talk test.

Target Heart Rate
Measuring exercise intensity using target heart rate is the most widely used method during aerobic exercise. Using target heart rate will allow you to exercise at a safe and effective level. Working in your target heart rate rate during aerobic exercise will also allow you to use oxygen efficiently and make fitness gains. Exercising at a level underneath your target heart rate will not be sufficient enough to burn maximal calories or attain higher levels of cardiovascular fitness. Meanwhile, exercising above your target heart rate will put you into an anaerobic zone where your body is no longer using oxygen for exercise. This level is ineffective and unsafe for most exercisers especially if maintained for an extended period of time.
Target heart rate is usually represented in percentages of your maximum heart rate. Your working heart rate range should depend on your current fitness level.

• Beginner: 50-60% of maximum heart rate
• Intermediate: 60-70% of maximum heart rate
• Advanced: 75-85% of maximum heart rate

When beginning a fitness program, you should start in the 50-60% range and remain there for 2-3 weeks. At that point if you feel ready to workout at a higher intensity aim for the lower end of the 60-70% range and gradually work your way through the range for approximately the next 6 months. Working in intervals is also a great way to experiment with exercising at a higher intensity. Increase your intensity to a higher level for 1-2 minutes, then return to a lower intensity for 2-3 minutes. Gradually increase your exercise duration at the higher level every week.

Calculating Target Heart Rate
There are multiple ways to calculate your target heart rate. The most commonly used formula and the easiest to calculate is the Historical Formula, while the Karvonen Formula is more accurate because it factors in resting heart rate.
Using the Historical Formula

1. Estimate your heart rate max (220 - age)
2. Determine your working heart rate range from above (beginner, intermediate or advanced)
3. Multiply the bottom number in the range by your maximum heart rate
4. Multiply the top number in range by your maximum heart rate
5. Your target heart rate range is the answer to #3 - the answer to #4

An Example using the Historical Formula
Determine the working heart rate range for a 22-year old intermediate exerciser

1. 220 - 22 = 198
2. working heart rate range = 60-70%
3. 60% x 198 = 118.8
4. 70% x 198 = 138.6
5. The exercisers target heart rate range is 118.8 to 138.6 beats per minute

Using the Karvonen Formula

1. Determine your resting heart rate *see below*
2. Estimate your heart rate max (220 - age)
3. Calculate your heart rate reserve (heart rate max - resting heart -ate)
4. Determine your working heart rate range from above (beginner, intermediate or advanced)
5. Multiply the bottom number in the range by your heart rate reserve, then add your resting heart rate
6. Multiply the top number in range by your heart rate reserve, then add your resting heart rate
7. Your target heart rate range is the answer to #5 - the answer to #6

An Example using the Karvonen Formula
Determine the wokring heart rate range for a 22 year old intermediate exerciser with a resting heart rate of 70 beats per minute

1. Resting heart rate = 70 beats per minute
2. 220-22 = 198
3. 197-70 = 128
4. 60-70%
5. (60% x 128) + 70 = 146.8
6. (70% x 128) + 70 = 159.6
7. The exercisers target heart rate range is 146.8 to 159.6 beats per minute

Determining Your Heart Rate
To check your heart rate, for resting or working, begin by finding your radial artery on the outside of your wrist. Make sure to use your first two fingers (not your thumb) to locate your pulse. Begin with the count of "1" and continue counting the beats for 15 seconds. Multiply this number times 4 to determine your heart rate. When determining your resting heart rate, it is best to check it first thing in the morning before you get out of bed. If this isn't possible, sit quietly for 10 minutes before checking it.

Once you determine your working heart rate, compare this number to your target range. If your target heart rate is within your range, then you're right on track! If the number is below your range, increase the intensity by increasing your speed, incline, or resistance. If the number is below your range decrease the intensity by decreasing your speed, incline, or resistance.
Remember to try to check your heart rate at least 3 times during your workout as I mentioned earlier. Checking your heart rate periodically during aerobic exercise can help to make your workouts more effective and set you on the right path toward meeting your fitness goals. I will post about the other two methods of measuring exercise intensity in the upcoming week.

Sources: AFAA Fitness: Theory & Practice, Sparkpeople

Caring for Common Exercise Injuries

All exercisers face the risk of injury. Proper care for your injury will allow you to return to your normal exercise routine as soon as possible. Some exercise injuries merely require self-care treatment. However, other injuries require proper first aid treatment or possibly professional medical diagnosis and treatment. Apply first aid as soon as you incur and injury. Immediate treatment quickens the healing process and may allow you to return to activity sooner rather than later.

RICE
A very effective first aid treatment for most exercise injuries is known as RICE. RICE is an acronym for Rest, Ice, Compression, and Elevation.
Rest
Stop using the injured area as soon as you experience pain.
Ice
Ice reduces swelling and alleviates pain. Apply ice immediately to the injured are for 15 to 20 minutes several times a day for the first 24-48 hours after the injury has occurred. Let the injured body part regain its normal body temperature between icings.
Compression
Firmly wrap the injured body part with an elastic or compression bandage between icings. For leg or arm injuries always start at the toes or fingers and wrap toward your heart. A change in color or sensation in the extremities may mean the bandage is wrapped too tightly.
Elevation
Raise the injured body part above heart level to decrease the blood supply to the injured area.

Common Self-Care Injuries
The following injuries may require first aid treatment.
Muscle cramp

• Symptoms: painful, spasmodic contraction
• Fatigue; muscle tightness; fluid, salt, or potassium imbalance
• Treatment: gently stretch or massage area

Muscle strain

• Symptoms: muscle tenderness and possible swelling
• Cause: sudden contraction of muscle; poor flexibility; inadequate warm-up
• Treatment: RICE; see physician if it does not improve within 1 week

Blister

• Symptoms: visible raised area filled with fluid
• Cause: friction caused by poorly fitting footwear or repetitive actions
• Treatment: Allow the blister to dry and leave the skin on for protection. Clip away the dead skin once new skin has formed. Do not pop the blister unless it interferes with your daily activity to the point that it absolutely needs to be drained.

Shin splints

• Symptoms: pain on the front of the lower leg; possible swelling
• Cause: jogging or jumping on hard surfaces; improper shoes; muscle imbalance; poor running surfaces; abrupt changes in training routine
• Treatment: RICE; see a physician if the pain persists for multiple weeks

Common Injuries Requiring Medical Attention
Injuries that require medical attention are often incurred from repeated motions that are aggravated over time or are caused by a traumatic event.
Ankle sprain

• Symptoms: swelling, inflammation, bruising, tenderness
• Cause: unstable landing; rolling over on ankle
• Treatment: Ice immediately; RICE; see physician if it is painful to stand or walk on after 24 hours or if you have shooting pains (especially while sleeping)

Plantar fascitis

• Symptoms: chronic pain and inflammation of the foot, especially the heel; arch pain
• Cause: overuse
• Treatment: RICE; stretch by pulling your toes back (see picture below); see physician

Achilles tendonitis

• Symptoms: pain, inflammation of the Achilles tendon (back of your ankle)
• Cause: overuse; constantly wearing heels
• Treatment: RICE; stretch (see below); see physician

Chondromalacia patella

• Symptoms: pain in the knees when walking, running, or stair climbing
• Cause: improper shoes; poor running surfaces; abrupt changes in training routine; muscle imbalances
• Treatment: RICE; see physician

Patellar tendonitis

• Symptoms: pain, tenderness, and inflammation below kneecap
• Cause: repetitive jumping and landing activities
• Treatment: RICE; see physician

Stress fracture

• Symptoms: chronic pain and swelling
• Cause: repetitive jogging, jumping, and landing; exercising too much, too soon after a period of inactivity
• Treatment: Rest; see physician

A Guide for Dining Out

Choose Your Restaurant Wisely
The best restaurants to choose are those that offer a "light" or "healthy" menu and those that are willing to accommodate special requests. Whenever possible select a restaurant that has the nutritional information available to its customers. Many chain restaurants post nutrition info online. For a better idea of what to expect when considering a new restaurant, try to view the menu online and call ahead if the menu and nutrition info is not available.

Have it Prepared the Way You Want
Before ordering, ask the server about the details of the meal. This is especially important if a detailed description is not provided on the menu. this will help you to make more informed choices. Some questions to ask include:

• How is this dish prepared?
• What ingredients are used?
• Do you have any low-fat or low-calorie options?
• Can I make substitutions?
• How large are the portions?

Don't be afraid to make special requests. For example, as that foods are prepared and served with minimal butter, margarine, or oil. Ask if a particular dish can be broiled or baked rather than fried. If you're concerned about sodium intake, ask that no additional salt be added to your food. Ask for dressings, sauces, and other condiments be served on the side so you can decide how much is used. Measure out a small amount of sauce or dressing with your spoon, or use the fork-dipping method for thicker salad dressings (dip the tip of your fork into the dressing before you spear each bite).

You also may be able to make substitutions, especially for side dishes. If the ingredients are on the menu, the chef should be able to accommodate your requests. Substitute a baked potato or steamed vegetables for fries, or double your serving of vegetables instead of potatoes or rice. If your dish doesn't arrive at your table the way you ordered it, don't be afraid to send it back to the kitchen. After all, you are the one paying the bill so your food should be prepared the way you want it.

Make a Meal Out of Appetizers
Certain appetizers can be excellent choices for an entree. The portion size of appetizers is often more appropriate than the huge portions provided in entrees. You might also choose to combine the appetizer with a salad to help you feel full without adding a ton of calories. Watch out for appetizers that are fried or covered in cheeses, oils, and cream sauces. These all add unnecessary calories and fat.

Choose Low-Fat Preparation Methods
The way your entree is prepared will influence the calorie and fat content. Opt for meats that are grilled, baked, or broiled and vegetables that are steamed.

Practice Portion Control
Most restaurants serve way too much food, at least 2 to 3 times the quantity that you should eat in one meal. Consider sharing a meal or taking a portion of your meal home to eat the next day. Request that a leftover container be brought to the table when your meal is served so that you don't accidentally over indulge. As you are eating, listen to your internal hunger signals and stop when you have had enough. Eating slowly will help you to recognize these cues.

Tips for Specific Types of Restaurants
Restaurants for Breakfast

• Order scrambled egg whites or scrambled egg substitutes (ie. Egg Beaters)
• For carbs, you best choices are oatmeal or oat bran with skim milk. Another good choice is whole wheat or rye toast.
• Fresh fruits are excellent choices to round out your breakfast.

Asian Restaurants

• Select entrees made with lean proteins (such as chicken or fish) and vegetables. Some good suggestions are moo goo gai pan, Szechwan shrimp or chicken, and sushi.
• Request that the sauce be served on the side or avoid it altogether.
• Asian restaurants usually serve generous portions. Consider ordering one entree and splitting it with a friend, or take the leftovers home.

Italian Restaurants

• For an appetizer, try vegetable antipasto with the dressing on the side.
• Look for entrees such as grilled chicken and fish, as well as Italian dishes that are marked as low in fat.
• Avoid entrees prepared in cream sauce or Alfredo sauce.
• Substitute with whole wheat pasta when available.
• Skip the bread basket.

Mexican Restaurants

• Limit your consumption of the complimentary chips and salsa.
• Avoid fried dishes like chimichangas.

Steakhouses

• Order grilled lean meat, chicken, salmon, or other fish.
• Select steamed vegetables for side dishes.
• At the salad bar, stick to vegetables and low-fat dressings. Avoid topping such as cheese, croutons, and bacon. Scope out fresh fruits on the salad bar as well. Be cautious of fruits served in heavy syrups.

Homestyle or Cafeteria Restaurants

• Choose grilled or lemon chicken, turkey break without the gravy, or white fish prepared without sauce or oil.
• Select steamed vegetables, salad with low-fat dressing, or a vegetable medley prepared without butter or margarine.

Delis

• Select turkey or chicken breast for your protein source.
• Request whole grain bread.
• Choose fruit or vegetables instead of fries or chips.
• Avoid high calorie condiments such as mayonnaise. Mustard or no dressing at all are your best options.

Fast-Food Restaurants

• Choose salads with grilled chicken, vegetables, and low-fat dressing.
• Order grilled chicken or fish and pass on the bun or eat your sandwich open-faced.

Tips to Improve Your Sleep

Sleep is a critical factor in weight maintenance and weight loss. Many college students do not get enough sleep for various reasons. If you find that you can't fall asleep at night or have trouble sleeping through the night, the things you do in the hours before you climb in to bed may be to blame. Having a good evening routine is important for falling asleep and staying asleep through the night.


What You Can Do During the Day
Eat Dinner Early
Avoid fatty foods late at night as they will take longer for your stomach to digest, which may make sleeping difficult. Try not to eat fatty foods at least 3 hours before going to sleep. If you get hunger late at night avoid heavy foods that cannot digest quickly. Some good choices for a late night snack include Chamomile tea, walk milk (keep it skim or 1%), a few slices of turkey, bananas, honey, oatmeal, flax seed, and whole wheat bread.
Move Around After Dinner
Avoid post-meal drowsiness by doing some type of activity after dinner. You don't have to go to the gym or run miles, that would actually be counter-productive. Do some household chores such as washing the dishes, folding laundry, or taking out the trash.
Skip the Afternoon Nap
You may think that taking an afternoon nap may recharge you for the rest of the day, but the opposite is often true. Napping often leaves your groggy and can make it more difficult for you to fall asleep at night.
Get Regular Exercise
Engaging in regular exercise can help you sleep better at night. Logging your exercise minutes in the afternoon is most beneficial for better shuteye at night. Be cautious of vigorous activity at night as it may negatively affect your sleep.

Your Evening Routine
Leave your Work at Work
This may be difficult during college, but try to complete your school work as early in the day as possible.
Find Yor Perfect Bedtime
To get the best sleep, get on the same schedule every day. Yes, even on the weekend! You will get the most benefit from sleeping for 7-8 hours each night, and this amount of sleep has been shown to be most beneficial for weight maintenance.

Avoid Caffeine and Alcohol
You drink caffeine to stay awake and boost your energy so consuming caffeine in the evening and even throughout the day can affect the way you sleep at night. If you feel that you must consume caffeine, try to do so before 3 pm. On to alcohol...Even though you may feel that you fall asleep faster and sleep better when you consume alcohol, you are not getting quality sleep. Alcohol throws off your normal sleep cycle causing you to wake up tired and not re-energized.
Avoid Screen-time Before Bed
Computer screens and TVs emit blue light which has been found to suppress melatonin, the hormone that encourages your body to sleep. Try reading a book before bed or writing in a journal. If you find that you are studying at night, try to complete assignments that involve computer use first and save reading for before going to sleep.

For more information on this topic you can view the complete article here.