The Healthy College Lifestyle

by Dan Schultz

Goals This is not a diet This is a lifestyle change to help you for the rest of

your life Help educate on proper nutrition and exercise Not covering things already covered, wear a condom,

don’t smoke Implement this knowledge into your everyday life Individual must be motivated to start the program and

to make it a habit.

Nutrition The key to a successful lifestyle change is having a sound and

proper nutrition even more then a proper workout routine Must find Healthy food you actually enjoy and don’t have to

force down A good balance between protein 40%, complex carbohydrates

40% and some healthy fats 20%. Optimal of having 4-6 smaller meals every 3 hours, but can be

accomplished if on tight budget with 3 larger meals Having 4-6 Smaller meals helps keep your Metabolism elevated

and also helps us to feel less hungry with eating more often. Allow a day for a cheat meal each week to give you relief and

enjoy a not so healthy food option you miss. Don’t starve yourself, if hungry eat

Nutrition continued Will lose weight but not quickly this is steady gradual process. (Also

depends on what your diet use to be and exercise routine was before) Start off by calculating a rough estimate of how many calories you burn

a day with this website http://www.caloriesperhour.com/index_burn.html choose whatever fits your lifestyle best.

Then divide that by the amount of meals you think you are going to be able to eat a day

it also depends on your goal if you want weight loss you can subtract 500 calories from your estimate to lose a pound a week or if wanting to bulk up have an excess of 500 calories a day, do not lower to where you would be losing over 2 pounds a week or where you are still hungry 1-2 is a healthy weight loss a week.

Calorie count the best you can if can measure out with a measuring cup, but don’t become obsessive, do your best, Do not count vegetables and fruits just eat till your satisfied.

Carbohydrates They are the preferred nutritional source of energy Carbs help you with increase brain function, increases endurance for prolonged

exercises, also helps in the recovery process after exercising, and causes a "Protein Sparing" effect so that protein is used to increase muscle tissue and recovery.

Eating Carbs dose not make you fat, anything in excess will make you fat. Difference between carbs, Complex and simple Carbs Measure the difference between Complex and Simple carbs you use the glycemic

index The rating on the glycemic index is related to its effect on spiking blood sugar.

This is important because when your blood sugar spikes, your pancreas secretes the hormone insulin to shuttle glucose from your blood into your body cells

Instead with slower absorbing carbs your body has a easier time of storing it, and the more energy will be stored in your muscle cells and help you feel more satisfied after your meal.

Simple carbohydrates Simple carbs have been known to increase the chance of higher

incidence of diabetes, cardiovascular disease, and even breast cancer. According to the world Health Organization, Sugars and other simple

carbohydrates are a leading factor in the worldwide obesity epidemic. Simple carbs can lead to cravings and compulsive eating, cause wide

swings in your blood sugar levels and cause weight gain in most people. Examples are : Table Sugar, Corn Syrup, Fruit Juice, Candy, Cake, Bread

Made with White Flour, Pasta made with white flour, Soda, Candy, All baked goods with white flour, most packaged cereals.

Look on Labels for sugar, surcose, fructose, corn syrup and white flour

Complex carbohydrates Complex carbs are usually high in fiber which helps with digestion, and help

stabilize your blood sugar, keeping your energy at a stabilized level. Also contain many important vitamins, minerals and phytochemicals. Most of complex carbs are more naturally occurring and not refined.

Examples are: Spinach, Whole Barley, Grapefruit Turnip, Greens Buckwheat, Apples, Lettuce, Buckwheat bread, Prunes , Oat bran bread, Apricots, Dried, Zucchini, Oatmeal, Pears Asparagus, Oat bran cereal, Plums, Artichokes, Strawberries, Wild rice, Oranges Cabbage, Brown rice, Yams. Celery. Multi-grain bread, Carrots, Cucumbers, Whole meal spelt bread, Potatoes, Dill Pickles, Pinto beans, Soybeans, Radishes, Yogurt, low fat, Lentils, Broccoli, Skim milk, Garbanzo beans, Brussels Sprouts, Kidney beans, eggplant, Lentils Onions, Split peas, Tomatoes, Soy milk, Cauliflower, Navy beans.

Ever in doubt about if it’s a complex carbohydrate or not check the glygemic index http://www.glycemicedge.com/glycemicindextable.html

Don’t avoid some fruits just because there high in the glycemic index like watermelon and pineapple still contain important nutrients.

Complex carbs continued Breakfast Foods: look for a cereal with under 10g of sugar, look for words like

Whole grain Wheat, Fiber, Whole Grain Oats. Cereals Like KashI Go Lean (Not Crunch), Kashi Cinnamon Harvest, Vans All Natural Gourmet Multi-Grain Premium Waffles, shredded wheat 100% whole grain, kashi heart to heart, fiber one, total whole grain, cheerios, quaker oats old fashioned, ezekiel 4;9 sprouted whole grain cereal, nature’s path organic heritage o’s heirloom whole grains,

Breads; stove ground whole wheat flour, bakers inn bread, dutch country double fiber, browberry whole grain, anything with 100% whole wheat. Also Barilla, heartland whole wheat pasta.

On Campus

Protein Proteins are found literally everywhere in your system. From your muscle tissues,

to the enzymes that digest your food, to your skin cells, and even within your blood.

We take in the protein from the foods we eat and drink. Proteins get broken down into essential amino acids, 9 of them are essentials and the other 11 are non-essential

Failing to obtain the nine essential amino acids will lead to muscle break down and we must take in amino acids on a daily basis because our body can not store excess amino acids

The amount of protein needed from one’s diet varies from .36 times your body weight for a sedentary individual to 1-1.5 gram per pound of body weight for athletes looking to gain muscle.

Excess protein dose not cause damage to the kidneys or other side effects which were originally thought

Eating excess protein will not make you fat either just because you eat something with high protein value and you didn’t do any exercise that day dose not mean your body just made it into fat instead, calories in v.s. calories out.

Protein continued Protein takes more energy to breakdown then carbohydrates, which

means your body will be burning more calories to break down and absorb protein, then it would with other nutrients.

This also means it is in your stomach for a longer period of time, which increases the satiety of your meal. Which helps with people who are trying to lose weight.

Some complete proteins are meat, fish, poultry, eggs, cheese, and milk. Vegetable proteins include legumes, grains, nuts and seeds. Protein Supplements like Whey Protein are optimal for post workout

nutrition because of its fast absorbing properties, it helps build muscle, enhances your endurance and recovery.

Protein continued Breakfast Examples: Eggs, Egg Whites, Turkey Ham, high protein

cereal. Milk and cheese: low fat or fat free cottage cheese, low fat string

cheese, Low fat cheese, Fat Free or low fat milk, Low Sugar fat free yogurt, Dannon Light and fit.

Meats and fish: lean beef, white skinless meat, poultry, fish and seafood, not fried, Turkey Burgers, Chicken Brats.

Beans and Nuts, almonds, walnuts Supplements: Optimum 100% Whey Protein Isolate, Bsn Syntha 6

protein, and on casein protein. Pure Protein Bars and detour protein bars.

Healthy fats Fats won’t make you fat, you need healthy fats in your diet, excess

calories make you fat. Healthy fats help regulate bodily processes such as heart rate, blood

vessel constriction, blood pressure, blood clotting, and nervous system activity.

Help keeps the body insulated, maintain healthy hair and skin and help fat soluble vitamins like a, d, e and k transport them to body’s tissues and also helps with normal metabolic function, and joint pain.

Healthy Fats include Monounsaturated, polyunsaturated, and omega-3’s.

Bad fats include saturated fat and trans fat These fats have been associated with heart disease, stroke, and

diabetes. Limit saturated fat and eliminate trans fats from diet.

Healthy fats continued Monounsaturated fats are found in foods like nuts, avocados, olive oil,

corn oil and canola oil. Omega 3 fats are found in cold water fish like mackerel, salmon, and

herring and also in walnuts, flax seeds, and flax oil. These fats can also be supplemented with pills, but it is optimal to be

eaten from real food. Examples: smuckers natural peanut butter, smart balance omega 3

peanut butter, any natural peanut butter, walnuts, pecans, peanuts not salted or roasted,

Cheat meal Can be a weekly meal in which you eat excess calories then you

normally would and of a not so healthy food option like topper sticks, butter burger, peanut butter m&M’s or a crunch wrap supreme.

This meal can be any where from 500-1000 calories all depends on your goals.

Can be a weekly, two week, monthly. Don’t binge control yourself, not a whole day but just one meal and

then move on. Can be alcohol too, like 5 Miller Lites or some mixed drinks with 1oz of

alcohol with a diet soda. If you don’t want to cheat you don’t have to just if you need it.

Alcohol Empty calories contains no nutritional value Body burns alcohol first so instead of you body burning of carbohydrates and fats

it stores them and chooses to burn alcohol first. Loosens your inhibitions and might wavier from your clean diet. Can damage the kidney’s, liver, and stomach Alcohol lowers testosterone Testosterone has a powerful fat loss affect and helps to contribute to lean body

mass gains, Lowered testosterone leads to less muscle gain and fewer muscle leads to lower

metabolic rate. Alcohol also increases Appetite too. Not saying to not drink but in moderation be careful. If you do drink, drink a lot of water the day of and during your drinking to help

your body stay hydrated.

Healthy drinks Skim or low fat milk Any type of unsweetened tea Diet soda or diet tea-be careful with aspartame, splenda is better. Water Naked juice Homemade smoothies with natural ingredients no added sugar Whey protein shakes with milk Pomegranate juice

Organic food the food tastes better The herbicides, fungicides, and all insecticides could potentially be

cancer causing. Organic food keeps these types of things out of the food and beverages

we drink. Prohibits the use of antibiotics in animal feed which can create

antibiotic-resistant pathogens. Buy if you can spare the extra cash.

Snack ideas Kashi tlc granola bar South beach diet high protein cereal bars, and meal replacement bars Sun chips multigrain Flax seed omega 3 cookies Garden harvest toasted chips 100% whole wheat Triscuit 100% whole grain Jack Links Beef Jerky 97% fat free be careful with sodium. Sugar free pudding Sugar free jello

Pre/post workout nutrition Important for muscle growth keeps your body anabolic instead

of catabolic. Pre workout eat a health carb source with a lean source of

protein give your self energy for the workout, should be around 1-2 hours before.

Post workout allows to replenish glycogen stores, stop protein breakdown, elevate protein synthesis. 60-120g’s of crabs depends on weight, 30-50g’s of carb’s , differs with weight lifting and cardio.

Exercise Should be an enjoyable thing for you to do Do not dread doing it, find something you like Play a sport, run with music, workout with friends Do it 3-6 times a week for 30 min to hour and ½ Incorporate weightlifting into your routine. Make sure you workout and not just look like your

working out. Gradually work yourself into working out if you haven’t

had a routine before.

Cardio vascular activities Improve the condition of your heart Increase metabolism Improved hormonal profile, releases feel good hormones that help

eases symptoms of depression and fatigue as well as releasing hormones that decrease appetite, and also stress relief hormones.

Improved recovery ability, help reduce your Doms (delayed onset of muscle soreness), with helping to bring more oxygen to the muscle tissue improving in the repair and rebuilding process.

Tons of different kinds of cardio like biking, walking, running/jogging, aerobic dancing, sprinting, swimming, any activity that gets your heart going.

Different levels of cardio, like HIIT( high intensity interval training), moderate cardio and light.

Start at a level your comfortable with but don’t be afraid to increase it. Campus has many opportunities for cardio vascular exercise.

Weight lifting Builds Muscles which helps to burn Calories Build Stronger Bones Promotes healthy joints so you can improve your range of motion. Improve Over All daily Strength start with weight your comfortable with don’t show off. Use proper form when performing the exercise, slow, and perform for full range

of motion. Use around 3 sets 8-12 reps for each exercise, switch up at times with lower reps

and higher weight Don’t over do it, on just one exercise or do too many sets. Switch up your routine every time you lift, to avoid boredom and to always hit

your muscles with different exercises. Different kinds of routines, Fully Body and splits For Optimal Results use full body exercises, isolation exercises are also good too. Different kinds of weighs to lift, body weight, machines, cables, free weights. Free

weights work the best for adding muscle. Don’t forget to train your whole body