To check if fad diets are nutritionally unsound, Blake said you should see if they are “blaming a whole food group, like saying stay away from bread because bread makes you fat, or telling people that it is guaranteed to keep your weight off. These are all red flags for fad diets.” For a normal female teenager, the recommended calorie intake per day is around 2200-2400, depending on physical activity level—the more sedentary you are, the fewer calories you need.

Courtesy Foodswings Flickr

“When it comes to losing weight, all it really is, is a matter of math,” Blake said. “You have to eat less calories than you need. Anything lower than 1600, you’re not going to be able to meet your nutrient needs.”

The issue with most people, however, is that they don’t usually keep track of their daily caloric intake—or they (rightfully) despise having to calculate every calorie. So for an easy approximation of healthy weight loss, Blake refers to the 10 percent rule.

“A beautiful formula, a realistic formula, is that you should lose 10 percent of your body weight over 6 months,” she said. It’s quick, easy and applicable to anyone, whether you are 120 or 200 pounds. For instance, 10 percent of 120 pounds over six months means 2 pounds per month, which is reasonable and doable.

Now that you know how much to lose at a healthy rate, the real question is, is the weight loss even necessary? Maureen Bligh, a registered dietitian who also manages a nutrition education website for the Dairy Council of California, said the “first thing that I would recommend teenagers do is check their body mass index (BMI). Find out, ‘do I even need to diet?’” You might think you do, but not all fat is bad—our body needs insulation to provide warmth and cushioning, since many important blood and nerve vessels pass through fat to get to our organs.

If your body’s ideal BMI indicates that you do need to lose weight, make sure you are doing it correctly. As Bligh pointed out, “If you really look at legitimate science-based research, we don’t need to detoxify our bodies—we already have kidneys, we already have a bladder, a liver.” A good way to lose weight is to learn from consistently fit people who aren’t celebrities dieting for an upcoming movie or job, since long-term healthy weight loss is the goal. The National Weight Loss Registry, an ongoing study that has kept track of how thousands of individuals have been successful at weight loss maintenance, is a great resource. Their research finds that eating breakfast and lower-fat foods, plus exercising at least for an hour each day, has helped people the most.

Unfortunately, one thing people don’t know about dieting is that if done unhealthily, as with fad diets, it can paradoxically lead to weight gain. As Blake warned, “In adolescents, skipping breakfast can increase the risk of obesity,” because if they’re “overly ravenous,” they will overcompensate and eat more later. Dieting can also turn into a vicious roller-coaster cycle. “Don’t deprive yourself,” Bligh said. “If you get into the deprivation mode, it can start a really bad yo-yo dieting thing, where you’re on a diet, then you’re off a diet. It’s worse than if you never started dieting at all.”

Courtesy A Clinical Guide for Management of Overweight and Obese Children and Adults

It’s no coincidence that I’m now snacking on grapes instead of my usual late-night Pringles indulgence. I’m not much of a workout type, so changing eating habits is my secret to long-term weight loss. But then again, when I calculated my BMI with a calculator, it turned out I’m actually considered healthy. So I guess, Mr. Fat, you aren’t supposed to leave me after all. We were meant to be together and I’m just going to have to learn to love you sooner or later.

For a list of registered dietitians nearest you, visit www.eatright.org

Full disclosure: Joan and I are working together on a new medical student/dietetic intern peer-match program.

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Photo by Mandy Yeh

How to Develop Smart Eating Habits
1. Breakfast is for champions. It may seem like a no-brainer, but eating breakfast can help you improve your concentration and stay engaged during classes. In fact, studies show that students do better in school when they eat nutritious breakfasts such as oatmeal, eggs and yogurt (as opposed to sugary cereals, donuts, pastries and bagels). Jessica Levinson, a New York-based registered dietitian and creator of Nutritioulicious, said “Breakfast should have a combination of whole grains, protein and/or healthy fat, and some fruit or vegetables. Quick options are a bowl of oatmeal with a sprinkling of nuts (almonds, walnuts), and fruit; a whole-grain waffle with peanut butter or low-fat plain yogurt and fruit; egg omelet with veggies and whole-wheat toast.”
2. You can have your cheeseburger and eat it too. While you may think that foods like cheeseburgers, pizzas and macaroni and cheese are off-limits when it comes to healthy eating, you can make substitutions and still enjoy the foods you love. For instance, cook a turkey or veggie burger using a non-stick pan in your kitchen. Pair it with a whole-wheat bun, instead of the potato bread that is usually served on.
3. Substitute vegetables for french fries. Veggies often get a bad rap for being bland and unsavory. But with the right ingredients and seasonings, vegetables make excellent side dishes, plus they’re packed with vitamins and antioxidants that your body needs. You can easily prepare a delicious stir-fry in any dorm kitchen. The best part: veggies cook up in just a few minutes.
4. Snacking helps curb hunger. Healthy snack options like whole-grain granola bars and crackers, baby carrots, fruits and string cheese help keep you energized and curb hunger so you won’t feel famished by your next meal. These snacks pack well so you can carry them with you as you go between classes. Levinson added, “Eat every three to four hours to maintain concentration in classes. All food breaks down into glucose, the brain’s primary fuel source. All meals should have a combination of protein and carbs to keep blood sugar levels steady.”
5. Keep portion sizes in mind. You don’t have to count calories, but try eating a balanced meal that includes some lean protein, veggies, and healthy carbs. When you eat a good balance of these foods, you won’t be tempted to overindulge in one than the other. “When eating dinner in the cafeteria, fill half your plate with vegetables and split the other between lean protein (chicken breast, tofu, fish) and a whole-grain carb. Watch out for sauces, which add a lot of fat and sodium. If you see a tempting dessert, wrap it in a napkin and save it for an after-dinner, study-break snack,” said Levinson. If you’re planning to stay up late and study, make sure to have a healthy stash of snacks on hand.
6. Enjoy a cookie—or two. Life’s too short, and you’re too young. Whether you’re celebrating a birthday or attending a party, indulge during special occasions. If you want to be extra good during dessert, you can melt some dark chocolate in the microwave and use it for fruit fondue.

How to Fit in a Workout

1. Create a schedule that includes time at the gym. When the time comes for registering for classes and mapping out your schedule, make sure to fit in workout time.
2. Buy workout DVDs and exercise in your dorm room. If the weather’s preventing you from walking to the gym or running outside, pop a workout DVD in your laptop and exercise in your dorm room. Purchase a pair of free weights and a yoga mat to do small strength-training exercises. There are plenty of workout DVDs available, including yoga, Pilates, cardio and dancing.
3. Stay active throughout the day. If half your day is spent sitting down in class, try to get in as much movement and activity where you can. For instance, you can take the stairs instead of the elevator and walk the long way to your classes.
4. Exercise with a friend. Nothing makes working out easier and more fun than with a friend. Find a workout buddy who’s reliable and committed so you can help each other stay on track.

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Avocados are loaded with monounsaturated fat and potassium that reduce blood pressure. High blood pressure is a common trait in people who are stressed.

Asparagus is high in folic acid, which is required to make serotonin, the chemical that makes people happy.

Beef contains iron, zinc and vitamin B, known to stabilize moods and help ease feelings of anxiety.

Fish and other seafood, especially salmon, mackerel and herring, are a great source of the omega-3 fatty acids that protect the heart and lower stress levels. Not a fish eater? Try foods fortified with DHA, a fatty acid found in eggs, milk, yogurt and soy products.

Almonds, pistachios and walnuts are full of vitamin E, an antioxidant that boosts the immune system, which you need to strengthen to prevent getting sick since your body is weaker when stressed. A handful of these nuts per day also lowers blood pressure levels. You can add some of these nuts to your cereal or salad.

Milk, preferably skim or 1%, is loaded with vitamin B and calcium. Calcium can soothe tensions, reduce muscle spasms and even lessen stressful PMS symptoms such as mood swings and irritability.Milk is full of protein, which helps blood sugar levels stabilize.

Whole grains are full of healthy fiber and consuming carbohydrates will make your brain produce more serotonin. Try some oatmeal (not the heavily processed kinds meant for the microwave!) or brown rice.

Oranges are high in vitamin C. Vitamin C is not only a great immunity booster like vitamin E, but also controls free radicals that accumulate when your body is stressed. If these free radicals are not controlled, they can lead to harmful consequences over time including (eek!) cancer. Also, free radical damage increases as you age, so make sure you load up on tons of antioxidants. In a nutshell, vitamin C repairs the body from the effects of stress.

Spinach is full of magnesium. Lack of magnesium makes you feel fatigued and can trigger migraines.

In addition to munching on the above, avoid the following when stressed.

Caffeinated beverages can raise stress hormone levels and anxiety. If a person is already stressed, consumption of caffeine leads to an increase in stress levels and sleeplessness. Instead of coffee or energy drinks, switch to green tea. Green tea has much less caffeine and lots of antioxidants! Can’t stay away from your daily cup o’ Joe? Then at least be aware that caffeine lingers in your body for six hours, so try to consume it before late afternoon.

Trans fatty acids can be found in baked goods such as cakes and cookies. Trans fats compromises your immune system, which leads to more stress on the body. It also elevates your risk for heart disease.

Sugar raises blood sugar levels, and an excessive amount of sugar in your system can lead to dangerously high blood sugar levels. When blood sugar levels are spiked, adrenal glands lose control over stress hormones and can no longer protect the body against stress.

So, next time you feel the stress bug coming on, eat up – the right way.

For more information: http://www.womenshealthmag.com/nutrition/stress-busting-foods

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You already knew that recycling and conserving resources help the environment, but are you aware that all vegetarians are automatically “green”? It’s not just the visual association of the hue to vegetables: new research has shown that consuming less meat decreases our carbon footprint.

In laymen’s terms, that means you’re helping protect our environment. Cows and sheep produce methane gases that contribute to global warming. Raising livestock takes up our resources—it takes more energy to feed and breed them.

Essentially, by being a vegetarian, you’re taking care of both yourself and our Earth. As the old adage goes, “You can’t love others until you love yourself.” Or something like that.

Just like being environmentally conscious has become more than just a trend, you should think of your switch to vegetarianism as more than just a diet. Like trends, diets come and go, and the fluctuation doesn’t look good in any way. Consider it a lifestyle change. But it’s not as easy as simply cutting out all red meat. Know these important facts:

While there are many debates over differentiating the types of vegetarians, 3 seem to be the most prevalent.

• Pescatarian – the first part of this word, “pesca-”, is derived from the Latin root meaning fish. Of course, because you’re so vamped up for the SATs, you know I’m completely making that up. However, this label does refer to people who have cut out all meats except fish from their otherwise vegetarian diet. (Who can give up sushi? Really?) And for your information, “pesca-” means “peach.”
• Lacto-Ovo Vegetarian – the most common type of vegetarians. These are the people who do not eat any meat products, but who will still eat eggs and drink milk. (Other variations of this include lacto-vegetarians who drink milk, but don’t eat eggs and ovo-vegetarians who eat eggs, but don’t drink milk.)
• Vegan – a step up from a lacto-ovo vegetarian; a vegan will not eat anything that is even a by-product of an animal, including any dairy products, eggs, or honey.

A new category has also recently been coined and in 2003 was awarded as “Most Useful” in the American Dialect Society:

• Flexitarian (Semi-Vegetarian) – those who eat mostly plants, but on occasion fluctuate back and forth to meat.

Be wary, however: just because you are not eating meat does not automatically mean you are eating healthier. Red meat in particular contributes nutrients to a healthy body that should be replaced properly. Eating nothing but bread and cheese is almost sure to do the opposite of your intended health goals.

Here is quick list of nutrients you should incorporate into your diet. Most, if not all, have vegan substitutes.

• Calcium
  • Builds strong bones, as well as is essential for blood clotting
  • Can be found in milk, milk products, tofu, dried figs, prunes, pinto beans, dark leafy greens, broccoli, chickpeas and other legumes, calcium-fortified orange juice, soy and rice drinks, and cereals
• Vitamin D
  • Helps your body absorb calcium and is good for your bones and teeth
  • Can be found in regular and soy milk, eggs, dairy products, calcium-fortified orange juice, and sunshine
• Vitamin B2
  • Promotes energy release from carb, fats, and proteins
  • Can be found in all dairy products, riboflavin supplements, and taken with meals [Can’t the other things on this list (calcium, vitamin D, etc.) be taken with meals, too? Why is this specific to Vitamin B2? Just a thought…you don’t have to listen to me =) ]
• Vitamin B12
  • Is an important factor of formatting red blood cells and helping your nervous system function properly
  • Can be found in dairy products, eggs, cereals, breads, and drinks with rice or soy
• Iron
  • Prevents anemia and helps your metabolism
  • Can be found in dried beans, dried fruits, eggs, iron-enriched whole-grain breads and cereals, leafy green vegetables, nuts, seeds, garbanzo beans, raisins, tofu, and potato skins
• Protein
  • Gives you energy and is good for building muscles and losing weight
  • Can be found in dairy products, tofu, dried beans, nuts, and eggs
• Zinc
  • Is important for your immune system
  • Can be found in wheat germ, nuts, legumes, whole-grain cereals, pumpkin, and sunflower seeds

You can also take vitamin supplements if you do not feel that your daily diet includes all these essentials.

If the idea of suddenly cutting out most meat from your diet seems too drastic, take smaller steps, such as not eating meat two days out of the week. If that feels all right, try an entire week, then a longer time period.

Or, you can also start by first cutting out red meat, then slowly phasing out pork, then chicken, then fish if being pescatarian isn’t your ultimate goal.

If anything, the buddy system works! Challenge a friend to go meatless with you for a month. A growing number of college students have tried a month of vegetarianism at one point or another. If you are already in college, starting college, or planning to attend college, know that most university campuses provide a vast variety of foods that are meatless.

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Eating breakfast boosts your metabolism. After resting all night, your body has used up almost 80% of its stored energy. So even if you think you’re not hungry in the morning, try eating a little bit first and you’ll start to feel hungrier. A higher metabolism will also kickstart your body into giving you more energy for the rest of the day. That energy will keep you awake during class, give you better concentration to take those exams, and help you focus your attention on your teacher’s lectures.

Choosing the right foods for your morning meal will also optimize the benefits of breakfast. Foods that digest slowly like whole grains, fruits, and vegetables will help keep you full until lunchtime. This means that you will be less likely to snack on unhealthy foods when those hunger pangs strike. You’ll also be less likely to overeat for the rest of the day.

Check out the chart below and choose one item from each list to put together a delicious breakfast that fits your style so you can gear up for that long day of school ahead!

HELPFUL HINTS:

• No time? Make your breakfast the night before. Heat up some of last night’s leftovers as breakfast. Build a breakfast around foods that are ready to eat or take little prep time.
• Take it to go… Try foods that are easily portable like breads, bagels, English muffins, dry cereal with dried fruit or a piece of whole fruit, and a hard-boiled egg to eat on your way to school.
• Perk up cereals… Top cereals with fruit like a handful of blueberries, sliced strawberries, or sliced bananas or stir in chopped nuts such as peanuts, pecans and walnuts into cooked cereals and oatmeal.
• Not hungry yet? Drink juice. Something is better than nothing. Bring half of a peanut butter sandwich or some fruit and dry cereal in a plastic baggie to eat later in the morning.

(adapted from USDA’s Human Nutrition Information Service)

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