Joanna Vidad @ stock.xchng

As a student-athlete, does your diet change between seasons? Contrary to popular belief, the dietary needs of a track star or tennis champion actually remain unchanged whether he or she is training or not. The main difference is in the amount of calories and fluids a student-athlete consumes while they are preparing for a competition.

“The most important thing is to make sure you have enough energy [in the form of] food, and the best kind of energy for athletes are complex carbohydrates such as fruits, vegetables and whole grains,” said Mary-Jo Lomax, a health educator at De Anza College. “A varied diet helps make sure you get all the nutrients you need.”

Here are some other top tips for eating toward efficient performance:

Refrain from binge habits

Don’t let your extra hours of training fool you into thinking that you can get away with eating junk food all the time. “A trap that you can get into is thinking, ‘Oh, I can eat this donut’ or ‘I can eat whatever I want because I work out,’ ” Lomax said. However, that isn’t usually the case. In order to do your best at games and meets, you need to prime your body with the nutrients it needs. Empty calories from junk food can easily take up most of your calorie requirements, which vary depending on your size, gender and activity level. (For more information on energy requirements, visit the MIT Sports Medicine webpage.)

Carbo-load with caution

A common practice for athletes is “carbohydrate loading,” when athletes consume a high-carbohydrate diet days before an event. This technique mainly benefits athletes who participate in long-distance endurance events that last 90 minutes or more, for a source of fuel for the body. But other athletes don’t need this— “Just make sure that the majority of your diet [about 60 percent] consists of carbohydrates,” Lomax said.

Pick your proteins

You don’t need to guzzle protein shakes or consume massive amounts of protein powder in order to gain muscle. The amount the average American eats is sufficient for the body; the rest of the work in muscle building comes from strength training. A recommended guideline is about one to 1.5 grams of protein per kilogram in body weight each day.

Get your fats

You need a moderate amount of fat each day for long-lasting fuel and for other tasks that contribute to a fully functioning body, such as cell growth and hormone production, said Lomax. Dieticians recommend consuming unsaturated fats, like the kind in nuts or fish, instead of oversaturated fats, which can be found in abundance in the typical cheeseburger or in fatty meats. Try to avoid trans fats in fried foods and baked goods that use margarine or shortening, which have been linked to a higher risk for type 2 diabetes. Make sure to check the ingredients label for “partially hydrogenated” oils.

Load up on vitamins and minerals

One thing athletes do have to worry about more than anyone else is getting enough iron to prevent fatigue and enough calcium to maintain strong bones and muscles. The recommended daily amount of iron—which you can find in red meat, beans and leafy greens—is 15 milligrams per day for women and 10 for men. Young women need about 1,200 milligrams of calcium, which can be found in dairy, per day.

Stay hydrated

For workouts of one hour or less in duration, water is the best choice to drink to maintain your body’s fluid level. Sports drinks that replenish electrolytes are best left to workouts that last over an hour. Make sure to keep drinking fluids before, during and after the workout or event to stay hydrated.

Fuel up early

Lomax suggests eating a small amount of food a couple of hours before a game or meet. “All that digestion takes energy, and you want to avoid getting cramps,” she said. Don’t eat foods high in fat, protein or simple sugars right before the game, and also avoid caffeine, which can lead to dehydration (not to mention heighten nerves). Experiment with the best meal times for you: try having a small meal two to four hours before your event, and a light snack of low-fiber fruits and vegetables, yogurt or crackers an hour prior to competing.

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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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The Day Before

Focus on skin care and a healthy diet—with fatigued skin, you can instantly lose your radiance, so skin care is essential to your beautiful regimen. In addition to your regular routine, we recommend DIY masks, such as a green tea facial for a lovely radiant complexion. Extra perk: you can usually find all the ingredients in your kitchen pantry.

As for your diet, make sure to eat tons of fruits and vegetables, such as papaya, which helps clear pimples; grapefruit, which is rich in Vitamin C and reduces wrinkles; and sweet potatoes, which are rich in antioxidants and help rejuvenate skin. Steer clear of any oily, fried or junk foods as they may cause breakouts and make you feel sluggish and bloated the next day. Most importantly, remember to drink ample water, as it’s the most effective way of flushing out toxins and keeping your skin hydrated and glowing.

The Big Day

Courtesy Shuuemura-usa.com, Sephora.com and Stilacosmetics.com

Eyes. Keep them looking simple and bright. Apply a neutral shimmer eye shadow all over your lid. Follow by curling your eyelashes with Shu Uemura’s esteemed eyelash curler and then liberally apply mascara like Bare Escentuals Buxom lash mascara. This will open up your eyes and give them an instant twinkle. Stila’s Eyeshadow in Kitten is a universal shimmer that works well on all skin tones.

Courtesy Sephora.com

Cheeks. You want your skin to glow with radiance. Apply a shimmery peach blush on the apples of your cheeks for the perfect sparkle. The warm color will highlight your skin tone. Try Benefit’s Georgia powder for a sweet, silky finish.

Courtesy Sephora.com

Lips. Pick your favorite pink lip gloss and glide it on. You want your lips to look soft and kissable. We love Tarte’s Double Dose lip gloss because it contains the antioxidant-rich acai berry and smells minty fresh.

Finally, spritz on a bit of fragrance, like Daisy by Marc Jacobs or Vera Wang Princess, for a sweet scent and you’re good to go.

Follow these simple beauty tips to make your eyes glow, your cheeks radiant and your lips glisten. Remember, at the end of the day, beauty comes from within, so it’s most important to let your true colors shine. In the wise words of beauty icon Audrey Hepburn, “happiest girls are the prettiest girls.”

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Courtesy Isabel, Flickr.com

Aphrodisiac foods, or foods that are believed to arouse sexual desire, date as far back as Greek mythology. Aphrodite, the goddess of love, considered sparrows sacred and as a result, Europeans consumed sparrow meat, believing in its potential to stir up lustful feelings. In fact, at some point in history, many common spices and foods, such as carrots, were considered aphrodisiacs as well.

For a delicious way to stir up romance in your life, try some of these most popular aphrodisiac foods.

Chocolate elicits a dual effect: Tryptophan—the component in turkey that makes you sleepy on Thanksgiving—lowers inhibitions and inspires relaxation, while stimulants such as anandamide and PEA (phenylethylamine) improve your mood and increase desire for physical contact. PEA is also known as the “love chemical,” causing people to feel excitement and attraction.

Oysters are the food most commonly thought of as aphrodisiacs. The sea creature has a high zinc content, which aids in sperm production and increases libido.

Halved figs are thought to represent the female reproductive organs. The role of figs as an aphrodisiac is steeped in history—Adam and Eve used fig leaves as modest clothing in Eden and ancient Greeks associated the fruit with love and fertility.

Almonds have always been considered symbols of fertility. The Romans gifted newlyweds with the nut to ensure successive generations. Historically, the scent of almonds has been linked to arousing female passion. Beyond this, almonds are also a good source of vitamin E and fiber.

Who doesn’t love unagi? For centuries, the Japanese have considered the eel to be a powerful aphrodisiac and even today, is a dish commonly found in many Japanese restaurants and supermarkets.

The Chinese are always able to find a way to consume animal parts that other cultures would never touch. Tiger parts are a perfect example. However, you don’t necessarily have to consume them—they can be worn on a string around the neck so that the wearer can take in the sexual powers of the animal. But don’t expect to find this in your neighborhood store; due to over-hunting, tigers are now protected in many parts of Asia.

Aside from warding off vampires, garlic is also a powerful aphrodisiac. The smelly plant contains allicin, which increases blood flow. Just try not to overdose, since bad breath is decidedly unsexy.

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Courtesy Stock.Xchng

I believe in both sides of the argument, since my path to becoming a self-declared “foodie” cannot simply be attributed to one or the other. I was lucky enough to grow up in the Bay Area of California, a food mecca full of fresh and delicious produce, seasoned and renowned chefs and culinary variety owing to the diverse population in the region. My parents also nurtured my love of food, always encouraging my sister and me to “try everything just once.” Simultaneously, I come from a long line of food lovers, leading me to believe my appreciation for all things culinary is somehow written into my genetic code.

My parents emigrated from Taiwan, so my childhood food memories range from the common—beef noodle soup and fried rice noodles—to what Travel Channel host Andrew Zimmern would boldly try on “Bizarre Foods,” like stinky tofu and fried intestines. I devoured everything: slimy sea cucumber, lu wei tripe and all types of foods that would make most people’s skin crawl. I eagerly looked forward to spending my vacations in Taipei. There, I could roam the night markets, enticed by aromas and sampling fare from different street stalls.

Despite working full-time jobs, my parents made sit-down dinners a requirement. Their emphasis on eating together is the reason why our nightly family dinners are my fondest childhood memories. To prepare our meals, my mom would go grocery shopping on the weekend, buying a week’s worth of produce and meat at both Ranch 99 and Safeway. The food she cooked highlighted my bicultural upbringing. Seasonal items, such as wild mushrooms, would be transformed into traditional Chinese dishes. When I create concoctions in my own kitchen now, I often pull recipes from memories of my mother’s cooking—miso-baked white fish, hot dog fried rice and steak stir-fried with asparagus.

Though my love of food began with an appreciation for Chinese cuisine influenced by my parents’ upbringing, my passion grew to encompass foods from different parts of the world. In the town I grew up in, I remember going to the annual summer street fairs, where booths are set up by downtown restaurants and neighborhood shops. Here, I tasted my first escargots. Piping hot and presented in a paper basket, I savored the tender texture of the snails, inhaling the combination of butter, garlic and herbs. Since then, I have developed a love affair with French food—the butter, the richness, the flavors—and consume French fare in any form possible. Julia Child’s memoirs only further influenced my lifetime dream of attending a Cordon Bleu course.

Exploring French cuisine opened the doors to discovering the culinary wonders of the European continent.  My parents, eager to satisfy their own passion, often took my sister and me to eat non-Chinese food. Occasionally, we would be treated to Italian food at the neighborhood Florentine’s. My sister, who was quite the picky eater at the time, would always order fettucine tossed in butter and sprinkled with Parmesan cheese. I, on the other hand, would systematically try something different each time.  I played with combinations of pastas (parpadalle being among my favorites) and sauces (anything with seafood or Italian sausage), discovering my favorites and opening up a new world of flavors. To this day, Italian food remains among my favorite standbys for a good meal.

As an expatriate, I have been fortunate enough to sample the culinary diversity China has to offer. In cosmopolitan Shanghai, I have had my fair share of sumptuous French, Italian, German, Japanese (the list goes on and on) and of course, Chinese cuisine. In fact, the city’s food scene reminds me again of the entire nature vs. nurture debate: In recent years, Shanghai has grown organically and economically, as businessman and immigrants from every corner of the world bring flavors, styles and thoughts from their home countries—adding to the natural ingredients and climate of the city. In this melting pot environment, it is only natural that my relationship with food has been and will continue to be further shaped and cultivated. I am excited to learn more about my own heritage by consuming culinary delicacies (spicy hot rabbit head, anyone?) and to continue to explore the world outside my own borders (who can resist fish flown straight from Japan and truffles fresh from France?).

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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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With the increasing number of food scares within the past several years, the allure of organic food is irresistible. It claims to be kinder to the environment and animals, as well as being free of pesticides and chemicals. Yet organic food can cost twice as much as its non-organic counterparts, making it difficult for just anyone to afford. And because organic food is preservative-free, they don’t have nearly as long of a shelf life. With all the food labels claiming to be “organic,” it’s difficult to tell which products to trust and which are just using a clever marketing technique.

The term “organic food” refers to products made according to certain standards as set by the European Union. Produce is grown without the use of non-organic pesticides, insecticides and herbicides, and livestock cannot be treated with growth hormones, nor can anything be genetically modified. Without the use of non-organic chemicals, farms won’t release anything synthetic into the environment and can also sustain naturally diverse ecosystems. This causes organic food to be more costly. Luckily, there are a few helpful hints to remember when buying organic without breaking the bank.

1. Shop around. While a supermarket is dependable, health food stores, delis and local farmers’ markets are all great places for organic food. Stores like Trader Joe’s and Whole Foods are great and have many options. You can also try Asian food stores in your area as they usually have fresh vegetables at wallet-friendly prices, and you’ll help out the environment and your community.

2. Ask questions. If you’re at a farmer’s market or organic food store, don’t be afraid to ask questions about what you’re purchasing or what’s in season. Becoming educated about produce is the best way to know when and where to buy organic.

3.  Buy in bulk and freeze. As long as you have room in your freezer, don’t be afraid to buy organic produce and meat in bulk if they’re at a good price. Whatever you have leftover can be frozen and will still taste as fresh as they did when you bought them.

4. Grow your own. Planting your own produce is a surefire way to stay under budget and be eco-friendly. Small produce like carrots and tomatoes are simple to grow and don’t require a lot of space. I purchased a basil plant, which I only water once a day — and since I can keep it in the house, I never have to worry about insects.

5. Consider generics. Stores like Meijer have their own brand called “Meijer Organics” which are certified organic with great prices.

Remember, have fun with organic foods and recipes and relish in the fact that you’re keeping yourself and the environment clean and healthy.

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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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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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