HEALTHY

LIVINGBY JAY LUO AND LISA CRUMP

ØThe Freshman 15 is a term that many students fear as they enter college.ØWhen students start college, there are a lot of changes in their

life all at once, including: a new routine, classes, people to meet, places to eat, foods to choose from, and often times, eating on the runØWhile a fifteen pound weight gain is not the normal, there are

some key tips to think about if you are trying to prevent weight gain or get back on track if you have gained weight during the transition into college lifeØNot all people gain the freshman 15 if they maintain a healthy

diet

Text taken from www.temple.edu/nutrition_freshman_15

ØWhat contributes to the Freshman 15….1. Exposure to a large variety of food can make healthy decision difficult

2. One may feel stress from exams, work, a relationships3. Eating away from home makes it difficult to control portion4. Late night study hours can lead to late-night snacking

Text taken from www.temple.edu/nutrition_freshman_15

ØThe college experience involves eating on the run and a fair amount of dining out – below are some suggestions on how to beat the “Freshmen 15”1. Order a half portion, kid size meal, or from the lunch menu2. Cut the meal in half before you start eating, and take the

rest home in a doggie bag or box3. Look for meals that say low in fat, heart healthy, or

healthy choice4. Less healthy food choices can be balanced with more

healthy ones

Text taken from www.temple.edu/nutrition_dining_out

Ø Portion out food before eating and put the rest away.  Out of sight and out of mind

Ø Buy smaller bags of snack food, candy and other desserts

ØWhen the food is served, look at the amount, and decide how much of it would be healthy to eat in one sitting, and get the rest wrapped up to go

Ø Remember to listen to your body, monitor how hungry and how full you are feeling as you eat.

Text taken from www.temple.edu/nutrition_portion_size

Salty and Crunchy§ Dry cereal or Pretzels § Baked tortilla chips or Trail

mixSalty and Chewy or Smooth§ Low-fat Cottage cheese

(with fruit) or String cheese§ Tuna, hummus or quesadilla

Sweet/Chewy or Smooth§ Frozen grapes or bananas

or Frozen fruit bars § Dried fruit, raisins, water-ice,

or instant oatmeal packetsCold/Hot Foods and Drinks§ Water, skin milk,

unsweetened juices§ Tea, broth, hot cocoa, tortilla

w/ melted cheeseText taken from www.temple.edu/nutrition_snacking.html

Ø Exercise is something that is very important to your health. It shapes your body and burns down calories

Five important aspects of exercise:1. Agility: is speed and is one thing that is improved when you exercise

2. Endurance: how long you can last while doing an activity

3. Fitness: workout daily to stay healthy

4. Flexibility: how stretchy you are, if you are able to bend and move in different ways

5. Strength: how strong your muscles are

Text taken from www.temple.edu/nutrition_exercise.html and www.library.thinkquest.org

Week 1 Week 2 Week 3 Week 4 Week 5

Exercise 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps Varies 3 sets x 8 reps

Leg extension 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 1 set x 20 reps 1 set x 40 reps

Step ups 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 2 set x 10 reps 3 sets x 8 reps

Hamstring curl 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 1 set x 20 reps 1 set x 40 reps

Lunges 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 2 set x 10 reps 3 sets x 8 reps

Leg press 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 2 set x 10 reps 3 sets x 8 reps

Calf raises 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 2 set x 10 reps 3 sets x 8 reps

Leg plyo circuit 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 1 set x 10 reps 1 set x 10 reps

Bench press 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 2 set x 10 reps 3 sets x 8 reps

Dumbell (flys) 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 1 set x 20 reps 1 set x 40 reps

Overhead press 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 2 set x 10 reps 3 sets x 8 reps

Upright row 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 2 set x 10 reps 3 sets x 8 reps

Front /side raise 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 1 set x 20 reps 1 set x 40 reps

Bicep curls 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 2 set x 10 reps 3 sets x 8 reps

Tricep pulldowns 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 2 set x 10 reps 3 sets x 8 reps

ØAlways eat a nutritious breakfastØEat a variety of

healthy foodsØGet moving… don’t

be a couch potatoØParticipate in activities

you enjoy

Text taken from www.library.thinkquest.org

ØInclude whole grains and fiber in your dietØDrink plenty of waterØInclude others in your

activities such as pets or friendsØMost of all have fun!

STAY HEALTHY!!!!!