A Few Tips to Help You Stay Emotionally Fit!!

Many people think that in order to stay fit you must focus only on loosing weight, watching your calories and exercising. In all reality, there's many different things besides being pysically fit in order to keep yourself healthy. Being emotionally healthy also helps you stay strong, confident and keeps your appearance looking great as well!!

Here are a few tips to help you deal with stress while getting through college:

*Exercise.
*Eat right.
*Take a walk.
*Write a journal.
*Have an emotional release, let yourself cry, let go of tension and pain. Allow a healing process to take place.
*Talk about your problems with a counselor, teacher, friend or family member.
*Ride a bike.
*Go for a drive, give yourself time to think.
*Get enough rest and relaxation.


In addition to handling your stress in positive ways, many people use relaxation techniques to manage stress. Try these:

Deep Breathing - This helps you concentrate on your breathing and can help to calm down a person under stress. Take deep breaths while putting your hand on your abdomen. Concentrate on your breathing and how your hand moves up and down as you breathe. Do this for several minutes. This can be done several times a day and often people feel better after doing this exercise. Avoid taking quick, short breaths as you may get lightheaded or hyperventilate. The key to this is long deep breaths.
Progressive Muscle Relaxation - When you become stressed, your body reacts by tensing up its muscles. This technique helps the muscles and the mind to relax. Go to a quiet place and tense each muscle group for 8 - 10 seconds, then relax the group for 10 - 20 seconds. Go through each muscle group. Some people begin at their hands, move up the arms to the shoulders, back and chest, then down to the abdomen and buttocks, to the legs, feet and toes.
Relaxation Tapes - These tapes can be purchased at most bookstores or music stores. Some offer the sound of the ocean, birds chirping or just a daily talk on life. Follow the instructions on the tape to help your body to relax.
(Taken from: TeenHealthFX.com)

Get More Energy!

Having more energy is as simple as looking at something. When you are feeling low on energy, look at something fiery red for an instant energy boost. “The color red stimulates circulation, sending oxygen-rich blood to all your muscles for a blast of energy,” says Leatrice Eiseman, author of The Color Answer Book. A quick glance is all it takes to keep you on your toes all day.

Potassium could be causing you to be more tired. Potassium deficits affect up to 50 percent of women, according to the National Academy of Sciences. “Studies show that when potassium and magnesium are consumed together, 90 percent of women see an increase in energey,” says Susan M. Lark, M.D., coauthor of The Chemistry of Success Action Plan. A average person should aim for up to 7,400 mg of potassium combined with 400mg of magnesium daily. Here are some top sources of both nutrients.


Food Source Serving Size Potassium (mg) Magnesium (mg)
Avocado 1/2 med. 1200 335
Sunflower Seeds 1/2 cup 650 255
Baked Potato 1 med. 610 50
Low-Fat Yogurt 8 oz. 579 45
Banana 1 med. 422 30
Spinach 1/2 cup 420 75

Suppress Your Appetite!

Do you feel like you are always hungry, even after you have just eaten? If so, here are some helpful hints to help you eat less without trying, suppress your appetite and shed stubborn belly fat. I will also include a few facts that will help you burn more calories and take in fewer calories.

Forget lengthy diets, here is a simple way to eat less. You can reduce your calorie intake by 12 percent by eating a small 100 calorie salad before dinner each night. An example of a 100 calorie salad is 2 1/2 cups of leafy greens with fat free dressing. Researchers say that the high water content of greens makes it easy to feel full on less food. (First, 8/7/06 p. 12)

Eating a small pine nut can suppress ones appetite by 29%. Researchers have discovered how pine nuts can curb your hunger. The polyunsaturated fatty acids boost levels of two appetite suppressing hormones: cholecystokinin drops by 60 percent and GLP1 drops by 25 percent. This can cut females desire to eat by 29 percent. (First, 8/7/06 p. 20)

Shedding stubborn belly fat can be as easy as eating raspberries. Raspberries are filled with fiber (4.6 grams per half cup), a nutrient shown to slow the digestive process so you feel full longer, explains Megan McCrory, Ph. D., nutrition researcher at Bastyr University in Seattle. Raspberries also are rich in manganese, a trace mineral that helps keep your fat-burning metabolic rate high. Here is a dessert made with raspberries that can help slim your belly. In a blender, combine 1 packet raspberry flavored gelatin mix and ½ cup boiling water. Blend until gelatin is dissolved. Add ½ cup vanilla yogurt, 1 cup crushed ice and ½ cup fresh raspberries; blend until smooth. Serve in chilled dessert cups. (First, 8/7/06 p. 28)

Here are a few more helpful hints; drink water with ice because the colder the water the more calories you burn, and eat slower to allow your food to fully digest and feel fuller faster.

Good luck with getting fit and hopefully these simple food solutions will keep you on top of your goals and your healthy living plan.

Skip Yourself into a Smaller Size

How would you like to burn major calories in just ten minutes; just by jumping rope?
If you said yes, then you are in luck. I am going to give you an easy and quick way to burn calories with this jump rope workout.

Minutes 0:00-1:00 ~ Step Touch
Start by shifting your weight from left foot to right foot, moving your rope back and forth with both hands. This should be at a quick pace.

1:00-2:00 ~ Single Jump
Jump over the rope with feet together, one jump per turn.

2:00-2:30 ~ Right Foot Jumps
Jump over the rope with just your right foot, one jump per turn.

2:30-3:00 ~ Left Foot Jumps
Jump over the rope with just your left food, one jump per turn.

3:00-4:00 ~ Step Touch

4:00-4:30 ~ Right Foot Jumps

4:30-5:00 ~ Left Foot Jumps

5:00-6:00 ~ Single Jumps

6:00-7:00 ~ Step Touch

7:00-8:00 ~ Jumping Jacks
Jump over the rope and land with feet wider than hip-width apart. On your next jump land with feet together, then repeat.

8:00-9:00 ~ Running
Run in place while turning the rope. The rope should pass under one foot at a time.

9:00-10:00 ~ Step Touch
Take this last minute at a slower pace to cool down.

Make sure you give this a try. It will give you a fabulous workout in just ten minutes.

Workout Found In: Fitness Magazine, July 2005

Jump Rope Basics

Jumping rope is a great way to get a hard core cardio workout with little effort. Here are some tips that will help you "jump start" an easy exercise.

• Jump one to two inches off the floor, giving the rope just enough space to slip under your feet. Only the balls of your feet should touch the floor.
• Keep your elbows close to your sides as you turn the rope. The movement comes from the wrists and forearms, not your shoulders.
• If you tire out before you finish a full workout, drop the rope, but keep arms and legs going. Work up to using the rope full-time.
• To find a rope that fits you, place one foot in the center of the rope and lift the handles. They shouldn't go past your armpits.

Try to remember these tips the next time you get ready to jump. Keep a look out for my next entry, "Skip Yourself into a Smaller Size".

Tips Found In: Fitness Magazine, July 2005

On campus alternative exercises

Is working out in the SuRF just not for you? Are you active and you just don’t like to lift weights or run on a treadmill? Well, there are many alternative forms of exercising available right here at Bellarmine. Here are a few I enjoy:

1. By combining line dances with self-choreographed pieces Amber Hensley of Flow has created a unique workout routine called Hip-hop aerobics. Hip-hop aerobics is offered by FLOW on Tuesday nights in the Kennedy/Newman workout room at 8:30 pm and on occasional Sundays. These classes focus give you a great cardio workout while increasing your dancing skills. These classes will make sure you get noticed at Ball on the Belle.

2. Biking is another alternative form of exercise. With Louisville’s new biking campaign, “Louisville is serious about biking,” the city has made biking maps available through its website www.louisvilleKy.gov/BikeLouisville. With Bardstown Road so close to campus why not ride your bike to Graeter’s or even try riding your bike to school instead of driving one day.

3. If you didn't know that Bellarmine has a golf course you are missing out. According to Shape Magazine golfing can burn more than 300 calories in one hour. If you don't have any clubs to play don't worry there are left and right handed clubs available in the club house. Why not give golf a swing when it is free to play with your Bellarmine student id.

Check back for additional alternative exercises.

Daphne Oz's Book, "The Dorm Room Diet"

I recently was listening to the radio and I came across a very interesting interview on NPR that I thought could be of help to you.

Daphne Oz, a junior at Princeton University, recently wrote a book called “The Dorm Room Diet: The 8-Step Program for Creating a Healthy Lifestyle Plan That Really Works” for college students her age struggling to loose weight. She went into her first year of college very overweight and realized her clothes weren’t fitting anymore. She was eating too much junk food and late night snacks on campus. She decided to take it upon herself to create her own diet, later motivating her to write a book about the experience.
The diet contained mostly vitamins, supplements, and minerals which she continues to strongly encourage for college students because we aren’t getting enough of them on a daily basis. Ms. Oz took control of her situation and stopped eating for emotional and social reasons. Instead, she ate in moderation and didn’t force herself to eat when she wasn’t hungry. For Example, she was addicted to chocolate so instead of eating a whole Hershey bar, she would buy chocolate chips, melt them down in a microwave and dip strawberries in the chocolate. That way it contained less calories and she got fibers from the strawberries.
Once Ms. Oz began to cut back on how much she ate, she began to learn the tricks and guidelines of how to eat healthy which lead her to come up with her book that contained helpful tips:
If you are going to be up late studying, going to a football game or just staying in and hanging out with friends in your dorm room, she recommends healthy choices such as: carrots, fresh fruit, things that will keep your energy up and that are healthy for you.
In the end, instead of gaining the “freshman fifteen” Ms. Oz lost ten pounds her first year on campus, twenty-five pounds by her junior year, an author of her first book and a role model to other college students around the world.
If you would like to read Daphne Oz’s book you can go online by clicking here and purchase it for $11.53.

Determination to Get Fit

In order to begin the process of getting fit one must be in the proper mind set. A person must have a set of goals and a way to track their progress through the process. Without a definite goal or set of goals, one has a higher chance of failure. Someone also must be mentally ready to begin a new lifestyle. Determination, will power, and confidence is all required for success.
When you are ready to begin a new lifestyle you should write down what you hope to accomplish and when you want to accomplish a particular goal. For example, if one of your goals is to be able to run a mile, set a schedule to be able to run a mile, and a deadline when the goal should be accomplished.
Mental readiness for a new lifestyle is also essential. Ones body will go through changes psychically and mentally through the process of getting fit and healthy. The path to success is not easy and everyone should be ready to hit a few bumps along the road, possibly experience pain or discomfort, and a new healthy body at the end. In order to be successful you must be determined and able to stick to the plan developed for you.
Once success is reached there will be more happiness and self confidence. The sense of achieving something is extremely beneficial. Getting fit and healthy is not a temporary diet; it is an ongoing lifestyle change.
So, when you are ready to get fit and healthy remember to set a plan for yourself with goals and have the proper mind set of determination to ensure your success. The path may be long, but worth it all in the end!

Starting to Run

Now that you have prepared to run, you are ready to start running! When beginning to run it is important to take the following steps:

1. Give yourself a good stretch.
2. Determine a mile loop that you would like to run.
3. Start jogging or run/walk at a non-strenuous pace. Don’t over exert yourself in the beginning stages of running.
4. Aim for mile, and gradually increase distance. Alternate between distances such as run one mile Monday, two miles Tuesday, one mile Wednesday.
5. Give yourself a day of rest. You do not need to jog every day of the week.

Now that you have completed these steps you will be ready to up your pace and distance.

How to Stay Away From the Calories While Drinking Alcohol

Being college students we’ve all been to a party and had a beer, maybe two, three or one too many until we pass out. Not realizing the consequences we are about to suffer the next morning with an awful hang over. Alcohol has been known to help people’s hearts in the past. They say two glasses of wine is good for you, but “binge drinking” not only can give you terrible health problems but it can also cause you to gain weight that’s not needed.
Alcohol has been known to cause heart disease, cancer, fetal alcohol syndrome, liver disease, kidney disease and of course, obesity. Why? It contains a lot of empty calories, meaning those calories contain no nutrition and are combined with fats and carbohydrates. That post-pones the fat-burning process which is one of the leading factors of excessive weight gain off of alcohol. Another thing they have found to cause you to “put on the pounds,” is eating after you’ve been drinking. Many studies have shown that you are more likely to consume twice as much while you’re still intoxicated than you would if you were sober because alcohol increases your caloric intake.
I’m sure you’ve probably never taken the time to really figure out how many calories you’re putting into your body while drinking, well I found a chart taken from Bodybuilding.com that breaks it down pretty well for you:


Beer:

One Can Of Regular 4-5% Alcohol Beer Contains:
• 14 milligrams of sodium (1%).
• 12.6 grams of carbohydrates (4%).
• 1.6 grams of protein.
• 14.2 grams of calcium.
• 96.1 grams of potassium.
Total Calories: 153 (includes 97 calories from alcohol).
One Can Of Low Alcohol (2.3% Alcohol) Beer Contains:
• 34.7grams of carbohydrates (12%).


Total Calories: 139.

One Can Of Lite Beer Contains:
• 14 milligrams of sodium.
• 5.9 grams of carbohydrates.
• 0.98 grams of proteins.
• 14.4 milligrams of calcium.
• 75.6 milligrams of potassium.
Total Calories: 105 (includes 78 calories from alcohol).

Wine:

One Glass Of Champagne Contains:
• 2 grams of carbohydrates.
Total Calories: 85 (includes 77 calories from alcohol).
One Glass Of Dessert Wine (Sweet) Contains:
• 9 milligrams of sodium.
• 14.1 grams of carbohydrates.
• 0.1 milligrams of calcium.
• 0.9 milligrams of potassium.
Total Calories: 165 (includes 110 calories from alcohol).
One Glass Of Reduced Alcohol (6%) Wine Contains:
• 10 milligrams of sodium.
• 13.3 milligrams of calcium.
• 130.2 milligrams of potassium.
• 1.7 grams of carbohydrate.
Total Calories: 74 (including 66 calories from alcohol).
One Glass Of Red Wine (Claret) Contains:
• 4.4 grams of carbohydrate.
• 0.1 grams of protein.
Total Calories: 123 (including 105 calories from alcohol).
One Glass Of Table Wine Contains:
• 7 milligrams of sodium.
• 4 grams of carbohydrate.
• 0.1 grams of protein.
• 11.8 milligrams of calcium.
• 146.5 milligrams of potassium.
Total Calories: 124 (including 108 from alcohol)/
One Glass Of White Wine (Riesling, Chablis) Contains:
• 5.5 grams of carbohydrate.
• 0.1 grams of protein.
Total Calories: 120 (including 98 calories from alcohol).
One Glass Of White Sparkling Wine Contains:
• 4 grams of carbohydrates (all of white are sugars).
Total Calories: 93 (including 77 calories from alcohol)

Liquors:

One Ounce Of Gin (40% Alcohol) Contains:
• 0.6 milligrams of potassium.
Total Calories: 64 from alcohol content.
One Ounce Of Rum (40% Alcohol) Contains:
• 0.6 grams of potassium.
Total Calories: 64 from alcohol content.
One Ounce Of Vodka (40% Alcohol) Contains:
• 0.6 milligrams of potassium.
Total Calories: 64 from alcohol content.
One Ounce Of Whiskey (40% Alcohol Contains):
• 0.6 milligrams of potassium.
Total Calories: 64 from alcohol content.

Liqueurs:

One Nip Of Baileys Irish Cream Contains:
• 5.8 grams of fat (3.5 grams of this saturated fat).
• 14 milligrams of cholesterol.
• 33 milligrams of sodium.
• 7.4 grams of carbohydrate.
• 1.2 grams of protein.
Total Calories: 121 (including 35 from alcohol).
One Nip Of Ouzo (40% Alcohol) Contains:
• 11 grams of carbohydrate (10.9 of this is sugar).
Total Calories: 103 (including 70 from alcohol).
One Nip Of Schnapps (40% Alcohol) Contains:
• 7 grams of carbohydrate.
Total Calories: 100 (including 70 from alcohol).
One Nip Of Curacao (35% Alcohol) Contains:
• 6 grams of carbohydrate.
Total Calories: 95 (including 56 from alcohol).
One Nip Of Amaretto (38% Alcohol) Contains:
• 17 grams of carbohydrate.
Total Calories: 110 (including 42 from alcohol).
One Nip Of Coffee Liqueur Contains:
• 3 milligrams of sodium.
• 11.2 grams of carbohydrate (all sugars).
• 0.3 milligrams of calcium.
• 10.4 milligrams of potassium.
Total Calories: 107 (including 63 from alcohol).

They say that wine and liquor is better for you than the rest when it comes to calorie intake but they both contain more alcohol and liquor than beer so you have to be careful how much of it you drink. At the same time, because it gets you drunk faster, you consume less of it than you would beer.
So what should you do to stay safe and healthy if you decide to pick up that can of beer next time you go to a party? Here are some tips for you:
Moderate how much you drink and drink them slowly spacing them out to one per hour. Also, try to eat before you drink, that way you will consume food but less of it than you would if you’ve been drinking.

Have fun, be safe and stay healthy!

Get Fit in Your Dorm Room

Do you have a desire to exercise, but feel uncomfortable working out in front of others? On Bellarmine’s campus there are numerous places to get your daily dose of exercise, even in your dorm room. Here are three simple things that you can do, to get yourself exercising daily, right inside your dorm room.

1. Jumping Jacks are a fabulous way to get a cardio workout. You might think that it is childish, but it really works your whole body. Three sets of twenty jacks, at a quick pace, can help get your heart rate up and your blood pumping.

2. Wall Sits work your buns and thighs, giving you stronger, slimmer legs. With your back touching the wall, move your feet away, so that the wall is supporting the weight of your back. Bend your knees so that your legs form a 90-degree angle. Try holding this position for three, thirty second intervals. If you cannot hold it that long, work up to it.

3. Push-ups are another great, total body exercise. You may think that your arms are the only thing getting a workout, but this is not the case. By keeping your back straight, abs tight and head up, you can strengthen your whole body. Start by doing push-ups on your knees and work up to doing then on your feet. Holding your body tight can help you stay steady and focused. Start by doing four sets of five and work your way up.

Staying fit can be difficult, especially when you feel uncomfortable exercising in front of others. These three exercises may help you to feel better and find the courage to head into the Surf Center or Satellite Room for a more rigorous and diverse workout regimen. Good luck! And make sure you watch for more tips about health and exercise with the Get Fit Girls!

Preparing to run

Do you have a goal of running the Race for the Cure, but don't know how to start training? Do you want to take up running to keep off the freshman 15 and don't know where to start?

Before you even start running there are a few steps you should take:

1. Get fitted for a pair of running shoes. Make sure you bring an old pair to ensure a proper fit. In the Louisville area check out Fleet Feet, Ken Combs Running Store, or Footworks.
2. Purchase a small notebook to keep track of your progress.
3. Begin walking at a good pace for 30 minutes a day. You should aim for 2 miles in 30 minutes.
4. Keep hydrated. Drink at least 8 glasses of water a day.

Once you have completed these steps you will be ready to run.

BU Weight Watchers Group!

Are you at BU and ready to get fit? The new Weight Watchers group at Bellarmine is ready to help battle the increasing rates of obesity and teach college students, faculty, staff, and their family and friends how to live a healthy lifestyle.
Weight Watchers is a company that focuses on transforming peoples lives to be healthy and active based on their meetings, coaching, points system, and environment. Weight Watchers meetings are normally held once a week for less than an hour. Each week there is a weigh in that helps you track your progress. At the meetings you learn how to eat healthy, exercise, and enjoy life. Each week there are new stories shared or new tips to help you through the process. At each meeting there is a leader who offers support and encouragement. The leader or coach offers recipes, workout ideas, personal stories, or other tips to help. Once you become a member of Weight Watchers you can also track your progress on-line and participate in all the activities on-line instead of in person. The points system at Weight Watchers is determined by certain foods and each person’s individual weight. Each item of food has a point value and depending on your weight you are allotted an amount of points each day. If tracking points does not interest you, you can follow the core plan which focuses on wholesome foods without counting. Weight Watchers is a welcoming and confidential environment that focuses on its member’s success.
Getting started with Weight Watchers at Bellarmine is easy. You need to attend a meeting or contact the human resources department at X8236 or Claudette Berry, X8181, or cberry@bellarmine.edu. The Weight Watchers program will begin once there are 15 members of the group. The cost of the program is $144 per session. If you are a first time Weight Watchers member you will be given back ½ the amount (some restrictions do apply). Previous members of Weight Watchers will receive a 25% discount (some restrictions do apply).
Being a college student, living in the dorms, pressed with time, and being a member of Weight Watchers is easier than you think. There are many possibilities of food to eat in your dorm room and still see progress. Some great options include; Weight Watchers frozen meals that can be heated up in the microwave, Weight Watchers yogurt which you can eat on your way to class, Weight Watchers ready to eat cereals, and Weight Watchers snack cakes and muffins.
Here is a week plan from www.WeightWatchers.com that can be a helpful way to boost your spirits and make you feel better about yourself.

Monday: Back to work or school. Resolve that all you will do differently today will be to make sure to eat two or more pieces of fresh fruit. Any time, any way.
Tuesday: Today you will set some goals. Plan where you would like to be by the end of the month, then the end of the year — both in your private and personal life. Write these goals in your diary or stick them where you'll see them.
Wednesday: Water day. Eat that fruit, keep your goals in mind and drink six or more glasses of water. Add variety with a squeeze of lemon or lime juice. Or sip on herbal tea if you prefer.
Thursday: Add in some exercise. Go for a (20 to 30 minute) walk. Walk in the park, around your neighborhood or head for the mall and do some fast-paced window shopping ... but don't forget the fruit, the water and to review your goals.
Friday: Fruit, walk, water, goals ... it's getting easier. So this is the day you give your diet a spring cleaning. Eliminate foods that are not helping you stay trim and healthy. You know what they are.
Saturday: Pay day. Well done! You're still drinking plenty of water, including fresh fruit in your diet, exercising, eating well and generally staying on track with your life. Spoil yourself with a special treat. Go on, you deserve it. Have some frozen yogurt for dessert, take in that new movie or plan a weekend away.
Sunday: Traditionally a day of rest. And you can rest, too, since relaxation is key to maintaining control over your new healthy regimen. Take time to lie in a hammock and gaze at the clouds. Put on a facial mask, take a long, luxurious bubble bath, read a book or play with your pet. I hope to see you get involved with the Weight Watchers group at BU or be ready to make your lifestyles healthier and happier!

Get Fit, Eat Healthy!

For college students, always on the go between school, jobs, friends, and family, life can get very busy. So hectic, in fact, that we tend to only have time for a quick and affordable meal from fast food places such as McDonalds, Wendy’s, Burger King or Subway. The bad thing is it can become a habit to the point that we’re not paying any attention to how many calories we’re eating daily. Well, today that’s all going to change. It’s time to “get fit and eat healthy!” I’m going to show you how you can still eat fast food, but make your meals healthier at the same time!

The first way to better fitness is to kick your bad fast food habits, eating the foods that contain thousands of empty calories and trans fatty acids. Most fast food restaurants sell such items, and we frequently order them out of habit, just because it’s what we’re used to, it’s easy, and it tastes good. Fries, onion rings, chicken nuggets, fried fish and chicken sandwiches, shakes, ice cream or value meals are the number one things you should avoid, but they are the very things we most often choose without thinking.

I know sometimes it’s hard to break long time eating habits, especially when you’re on the go. It’s the easiest and quickest way to order and get back on the road, but definitely not the healthiest decision to make. Instead of rushing through your next visit to the fast food restaurant, take your time and search through all of the healthier options that fast food restaurants have to offer. Some things you want to look for are: low fat yogurts, salads with low fat dressing, fresh vegetables and fruit cups, chicken or other meats that are baked (not fried),and baked potatoes without toppings or with low fat sour cream. For your drink options, stick to diet drinks, unsweetened iced tea, fruit juices, or water.

For more specific information, the American Heart Association has several good tips posted on its website telling how to make your next fast food trip a healthier one:
• Pass on the “value-size.” When you super size, the size of your fries isn’t the only thing that gets bigger.
• Skip the sides. Eating a burger or sandwich by itself is often filling enough. If you do want a side, consider ordering a fruit cup or side salad. Most fast food restaurants now offer them.
• Avoid double meat and bacon. A serving size of meat is 2-3 ounces — about the size of a deck of cards. You’re probably getting well over that with a single meat patty. Bacon is high in calories and fat with little nutrient content.
• Try the grilled chicken sandwich. Poultry without skin is significantly leaner than the meats most fast-food companies use in their burgers.
• Eat your sandwich open-faced. By eating only half the bun, you can eliminate unnecessary calories.
• Try asking for a wheat bun. Some places offer a wheat alternative, some don’t. It never hurts to ask.
• Skip the mayo and other calorie-laden dressings and sauces.
• Drink water, diet soda or low-fat milk. Sodas are loaded with sugars, which have calories you don’t need.

The Internet also has very detailed information about the nutrition content of nearly every item served at most of the major fast food chains. Next time you are killing time surfing the web, check out the sites for McDonalds, Wendy’s, and the rest of your favorites and make at least a mental note of the best choices offered by each of them. With just a little preparation, you’ll be ready to make some good selections the next time you drive through.

Join us to get fit!

Hey BU students are you wanting to get fit, get healthy, and get going right here on campus. Well you are in luck, because the BU Get Fit Girls are here to help. We will be posting different ways for you to eat right, destress, and exercise, right here on Bellarmine's campus or close by. Some of our postings will include, how to exercise in your room, how to prepare for a mini-marathon, what foods are a healthy choice on campus and near by, plus tons of other tips you can use to get healthy. We look forward to helping, keep a look out for our first article coming up soon!