Today I gave a lecture to two groups of students at Greeley high School in Chappaqua, New York. The opportunity to interface with the students was wonderful, and it was a great opportunity for me to see what nutritional issues are weighing on the minds of young people today. Hopefully, the students learned a lot too, and will take with them to college the knowledge necessary to eat well and stay healthy.
I gave the students the following list of 15 tips to stay on the path of good nutrition. I'd like to share it with everyone going off to college for the first time.
Avoiding the Freshman Fifteen
1.) Avoid eating refined foods such as white flour and white sugar. Go for rye or whole grains.
2.) Eat food in its natural state. For example, fresh turkey is much better for you than turkey cold cuts.
3.) Eat breakfast with protein every day to help rev up your metabolism. eating too little early in the day leads to late-day overeating.
4.) Drink plenty of water during the day to stay hydrated. This keeps you full longer, and you'll eat less.
5.) Don't stand and eat. You will not digest food properly or fully absorb the vitamins from your food.
6.) Never rush through a meal. Your body cannot digest the food well, so you store it as fat. commit 20 minutes or more to your meal!
7.) Try not to eat in noisy, nervous environments that can speed up your eating. Rushed or stressful eating interferes with digestion.
8.) No late night snacking or waking up in the middle of the night to eat. Your metabolism is at its lowest after 6 pm.
9.) Snack wisely. Don't use snacks as an excuse to eat junk. Eat healthy for meals and snacks.
10.) The best time to eat is from 6 am - 7 pm. Eating an early dinner improves the quality of sleep and digestion.
11.) For a caffeine lift try organic green tea to help mental alertness and studying.
12.) Never eat because you are bored, anxious or lonely.
13.) Get enough sleep. Studies show that sleep deprivation slows down metabolism but greatly increases appetite.
14.) Exercise moderately. 45 minutes 4 -5 times per week keeps the metabolism moving and burning calories. Do both cardio and weight training.
15.) Finally, take time to relax on the weekends. Relaxation balances our hormones and keeps us motivated!
Next week, I'll share some of the questions I was asked by the students at Greeley High.