Get Fit

Keep Up the Good Work!

2006-12-08T12:05:00.000-08:00

Hey "Get Fit Bloggers," from all of the BU Get Fit Girls, thank you so much for keeping up with our blogs. We have finished our blogging and we hope that you have learned a ton of information about ways for you to eat right, destress, and exercise, right here on Bellarmine's campus or close by. Good luck and keep up the good work.

Relieve Your Stress

2006-11-27T15:13:00.000-08:00

The holiday season, end of the year, or school finals can all create stress. Stress always seems to increase at this time of the year. The book, Tao of No Stress, by Stuart Alve Olson (Inner Traditions, 2002)discusses three healthy paths for eliminating stress. The author's Taoist teacher loved to say, "Health is the utmost importance; everything else is secondary."

Here are his three paths for eliminating stress:

THE FIRST PATH - Releasing Stress
Acquire a mind-set that allows for the release of your self-trained responses to stressful situations. As you begin to pay attention to releasing stress, it should become clear that responses to stress are often habitual.

THE SECOND PATH - Massaging Stress Away
Learn how to pay attention to yourself in a positive manner rather than a negative manner in which you focus on only the negative effects of your experience of being stressed. This process is very simple, as it is accomplished by massaging and pressing certain areas of the body to alleviate the negative physical effects of stress.

THE THIRD PATH - Breathing Stress Away
Learn how to breathe stress away. Breathing is the most important bodily function we have; it directly affects the circulation of the blood and our central nervous system. In Taoist spiritual cultivation nothing plays a bigger role than the discipline and practice of breathing methods.

Try one or all of these tree paths to eliminate your stress and enjoy life more.

Holidays the Healthy Way!

2006-11-27T14:58:00.000-08:00

The holiday season is in full swing. Thanksgiving has ended and the Christmas season is coming near. The holidays are full of shopping, eating, parties, and family. Often during the Holiday season people become tired and sick. Too much stress and not the proper foods can cause one to get under the weather. I am going to give you some tips on how to have a healthy holiday season.

1. Drink plenty of water: This keeps your body hydrated and gives you more energy.
2. Stick with your regular exercise plan as much as you can.
3. Cut back on television viewing and let the holiday spirit move you. Try to take a brisk walk around the neighborhood looking at the decorations or dance to your favorite Christmas music.
4. Avoid overindulgence. Stay away from the buffet table and eat a meal before you go to become fuller. Also if you drink alcohol, limit your intake to prevent extra calories.
5. Eat plenty of fruits and vegetables! When you have to take a dish, make it a healthy one.

Remember these tips and have a Happy Holiday season!

A Few Tips to Loose the Love Handles over Thanksgiving

2006-11-20T08:37:00.000-08:00

If you're looking for some simple advice to keep you from gaining calories over the Holiday break, here are a few suggestions for you!

Burn calories: If you're going to be eating a huge Thanksgiving meal, cut down on the treats ahead of time and start working out beforehand.

Snacking before the big meal. Eat plenty of vegetables and less of the chips.
Case the joint. If you spot you're favorite Chocolate cake or Pumpkin pie on the dessert table, skip the mashed potatoes, stuffing and rolls. That way you'll have room for a slice, eat in moderation and not make yourself sickl.
Pass on seconds.
Keep the food in the kitchen, the temptation won't be as strong because you'll be caught up in conversation elsewhere. Families tend to linger long at the holiday table, and if the food's in plain sight, it's easier to keep eating.
If you're craving the leftover holiday cookies, wait 10 minutes and let your body digest itself, your desire will most likely pass.
Limit the booze and drink more water. Alcohol stimulates your appetite and lowers your ability to resist temptation. Stick to only one glass of wine or bottle of beer. Have a glass of water next along side of your beverage. For every sip you take of your alcohol, take a sip of water. The water will make you fuller faster so you wont take in so much alcohol or crave more food.
After the Thanksgiving dinner is over and done, it's time to get physical. Plan family gatherings, such as: ice skating, sledding, running or walking. Avoid collecting calories, and burn them off instead.

Brazilian Model Dies from Anorexia

2006-11-17T08:23:00.000-08:00

On November 14th, a 21 year old Brazilian model died. Ana Carolina Reston only weighed 88 pounds at the time she passed away due to complications of anorexia. "Her death follows growing criticism of the use of underweight models in the fashion world, an issue given new significance after the death in August of Uruguayan model Luisel Ramos of heart failure during a fashion show in Montevideo" (MSNBC )

"Reston weighed only 88 pounds and was about 5 feet 8 inches tall tall. Doctors consider this weight normal for a 12-year-old girl no more than about 5 feet tall." (MSNBC) “Take care of your children ... no money is worth the life of your child, not even the most famous (fashion) brand is worth this,” her mother, Miriam Reston, told O Globo newspaper.

"In September, Spain caused a storm in the fashion world when Madrid barred models below a certain weight from its top fashion show. Models with a body-mass-index (BMI), which takes into account height and weight, of less than 18 were banned. Reston’s BMI was just 13.5 while the World Health Organization considers anyone with a BMI below 18.5 underweight. A BMI below 17.5 being one of the criteria for the diagnosis of anorexia nervosa and a BMI nearing 15 is usually used as an indicator for starvation." (MSNBC).

The death of Reston is yet another reminder about the danger of eating disorders and their severity. There are many help centers around the world for people with eating disorders. Get help before it is too late. Caringonline is an informational website that offers information about eating disorders as well as clinics around the country. (Caringonline )

Math That Might Change Your Mind

2006-11-13T20:56:00.000-08:00

What is a healthy weight?
Your ideal weight is really a range of weights that is considered healthy, as long as your body fat is reasonably low. The size of the range shows the difference a few muscles can make.
Find out your ideal weight at:
http://www.self.com/fitness/body/calculators/idealweight

How many calories do you need?
Nearly everything you eat or drink has calories, which are a measurement of the energy that is released in your body when you metabolize food. You need a certain number of calories every day to maintain your current weight and activity level, as well as your body's normal functions. If you eat more calories than your body uses, the excess will be stored mainly as fat; if you eat fewer, you will lose weight. To slim down at the healthy rate of a pound a week, trim 500 calories daily by eating less, exercising more, or both.
Note: Do not eat fewer than 1,200 calories a day. Consult your doctor if you are having trouble losing or gaining weight.) To gain a pound a week, add 500 calories per day from nutritious choices.
Check out how many calorie you need at:
http://www.self.com/fitness/nutrition/calculators/calorieneeds

What is my Body Mass Index?
The Body Mass Index (BMI) measures your weight relative to your height and provides a reasonable estimate of your total body fat. BMI is helpful in determining when excess mass translates to excess health risk.
Check your BMI at:
http://www.self.com/fitness/body/calculators/bodymassindex

Tone Up Those Arms!

2006-11-13T19:55:00.000-08:00

If you are sick of having flabby arms, then here is a workout, with time and effort, will have you saying bye, bye to that arm bulge.

1. Curls - These are done while sitting or standing. With your upper body straight, head up, take a weight in your hand with a firm grip. Slowly bend the elbows and rotate your forearm as you "curl" or bring the weight up toward your shoulder. When finished the upswing, your palm should be facing toward you. Slowly lower the weight and repeat at least ten times. Repeat this for the other side. Note: you don't need to invest in hand weights or dumbbells to do curls. As your strength and endurance improve, you may want to consider a dumbbell set so that you can gradually increase the weight. In lieu of increasing the weight, you can perform more repetitions.

2. Flyes - Stand, feet apart at shoulder width. Take a weight in your hand (use hand weights, dumbbell, filled water bottle, or a book). Keep your abs tight, bend at your knees, and lean forward from your hips. Place your un-weighted hand on your mid-thigh for balance. Keep your upper body steady, raise your weighted hand to the side, arm straight, until it is parallel to the floor. Pause for a count of ten, and then lower your arm. Repeat ten times then switch sides.

3. Overhead press - These are done while standing. Set your feet apart even with your hips. Keep your knees slightly bent. Holding weights level with your shoulders, palms facing each other, steady the weights. Press the weights over your head, extending your arms straight up. Keep palms toward each other. Do not arch your back or lock your elbows. Hold the weights steady for a count of ten, then slowly lower to starting position. Repeat 12-15 times. You can use hand-weights, dumbbells, cans of vegetables, or any other weight that can be safely held in your hand. Increase weight as your muscles become stronger. Increase repetitions to 20-25 times each session as you adjust to the weight.

4. Tricep Dips - Sit on the edge of a chair with feet on the floor. Keep your knees bent. Place your hands close to your body with your fingers wrapped around the corners of the chair. Face thumbs forward. Straighten your arms and lift your buttocks up and out in front of the chair seat. Slowly bend your elbows as far as comfortably possible. Allow your hips to drop below the level of the chair seat. Straighten arms and lift hips back to seat level. Repeat 20 times.

5. Push Downs - Get into a push up position (up on your toes, arms extended). Make sure you keep your abdominal muscles tight and your spine straight. Slowly lower your body until your upper arms is parallel to the floor. Hold for a count of 3. Slowly rise to an extended-arm position. Repeat 10 times.

This information was found at http://www.foodanddiet.com/NewFiles/arms.html

Orange and green: your two new favorite colors

2006-11-13T19:30:00.000-08:00

There are a wide variety of fruits and vegetables offer at groceries and it is difficult to pick out the nutritional best foods. There are so many options and varieties and some are better than others. Typically, the more colorful the fruit or vegetable is the better nutritional value the item has.

When choosing fruits, stick with the color orange. Oranges and cantaloupe are two of your best choices. Oranges are high in vitamin C, folic acid, and fiber, while quarter of cantaloupe supplies you with the amount of vitamin A and C that you need for an entire day. A fantastic orange fruit that is currently in season is clementines. Clementines are sweeter than most oranges, and it is the pretty fruit to add to your favorite salad.

Dark green vegetables have the best nutritional value when choosing vegetables. Spinach and kale are good sources of iron, calcium, and fiber, while broccoli contains folic acid. Although sweet potatoes are not green, they are high in caroteniods, vitamin C, potassium, and fiber. Sweet potatoes are easy to prepare, since you can cook them in your microwave.

Remember that dressings, sauces, and the mean of preparation can change the foods nutritional value and can add calories. Try fruits without the yogurt dip, and eat vegetables raw or steamed.

Next time you are at your supermarket look out for orange and dark green fruits and vegetables for your nutritional best bet!

Say goodbye to stomach aches with the follow diet tips

2006-11-10T08:10:00.000-08:00

In our society today, stomach aches has become one of the most common complaints by Americans. Instead of doing something about it in an effictive manner, we use Tums like it's candy and drink Peptobismol as if it's being dicontinued forever to stop heart burn, acid reflux or indigestion. The real solution to our everyday stomach aches is eating right and staying away from certain foods that upset our digestive system.

Dr. Sorai Stuart, the author of, "Nutrition for Your Body, Mind & Spirit," wrote about five tips to eating right that will help you stop your stomach aches and feel better instantly.

These five tips you should follow are the following:

1. No more meat and potatoes
"Avoid mixing animal proteins and grains or starches," advises Dr. Stuart. "The body uses different enzymes to break down proteins than it uses for grains and starches, so when you mix them together, there is a discomfort." Instead of beef and yams, try meat with veggies and skip the starch or eat it with a separate, no-meat meal.
Making your body's digestive process more straightforward is effective, says Eileen Silva, PhD, coauthor of A Healthier You! "Most people who struggle with weight have poor gut function. Simplifying the way you eat can help," Silva says.

2. The fruit stands alone
"Fruits are a fast-digesting food," says Dr. Stuart, who says some of her patients come to her saying they have allergies to certain types of fruit. "I ask them when they're consuming the fruit, and they usually are having an apple or banana after a meal, which means it's mixed up with all these other foods in your stomach and its digestion is slowed." She recommends eating fruit at least half an hour before a meal or as a snack between meals.
Wellness coach Jennifer Tuma, creator of the interactive DVD Diets Don't Work, believes eating fruits only from our native region can also help. "Our bodies are designed to digest food that's indigenous to the land around us," she says. Dr. Silva stresses that fruits are a great between-meals snack to keep blood sugar levels stable and deter overeating when mealtime rolls around.

3. Don't drown your food
Downing a glass of water half an hour before a meal is a common tip to keep you from eating when you're not really hungry, and Dr. Stuart says that it's a great idea — especially because she advises against drinking beverages during mealtime. "Chewing sends the signal that food is coming," she says. "When that's followed by a slug of liquid, the body is confused, and it can cause discomfort."
Silva recommends drinking 20 to 30 minutes before you eat. "Drinking during a meal can flush away digestive enzymes," she says. "If you really want to have a beverage with a meal, I recommend taking a digestive enzyme supplement."

4. Put away the bread and butter
"Most people overload on grains and dairy," says Dr. Stuart. As a result, our bodies cannot utilize all of what we're consuming. She asks her patients to give up dairy and grains for 10 to 14 days and see how they feel. "They start to feel great in a few days," says Stuart. "Stomach pain and discomfort go away — they have more energy, they sleep better and they lose joint pain and headaches." Then Dr. Stuart slowly introduces the food groups back into patients' diets. "The bottom line," she says, "is that we should be eating more veggies than any other food group."
Tuma warns that people should be aware of possible side effects like fatigue or mood swings that can come with a big diet change. "While there are benefits to detoxing, you should be educated as to what to expect," she says.

5. No more bubbles
"Carbonation is a bloat," says Dr. Stuart. "Adding gaseous elements to your body has a bad effect on your heart, liver and gall bladder — not to mention it's a real irritant to the abdominal area." What to drink: fresh vegetable juice, water, diluted fruit juices and herbal teas, according to Dr. Stuart. Any wine? "Once in a while," she says. Phew!

I hope these five tips are quick and easy solutions to help you overcome stomach aches and help you balance your food in take and allows you to eat healthier as well!

Source:
http://health.ivillage.com/eating/ebenefits/0,,9dlmf6wn-2,00.html

5 Reasons to Love Fat!

2006-11-09T05:50:00.000-08:00

I am not talking about loving fat, but loving the healthy fat. Some healthy fats are omega-3s in fish, supplements, and some plant and dairy products. This healthy fat keeps you healthy and prevents many problems.

Here are the 5 reasons to love fat:

1. Fight aches: Omega-3s help to flight inflammation and stop many back and neck aches. Taking fish oil pills will allow you to be able to stop taking anti inflammatory pills. If you do not want to take pills you can eat cold water ocean fish like,salmon or trout.

2. Stay Slim: Omega-3s can help stabilize your moods. When your mood is stabilized you are less likely to overeat do to stress.

3. Have more "up" days: Another form of Omega-3s known as DHA makes up 25 percent of your body's brain fat and manages the production and flow of the feel good chemical serotonin. People who suffer form depression seem to be DHA deficient.

4. Breathe easier: Omega-3s also help reduce the inflammation associated with asthma. Controlling asthma during exercise can be as easy as taking a fish oil supplement.

5. Keep your heart healthy: Omega-3s also lower blood pressure and reduce clotting. They might also fight diabetes too. Omega-3s help cells lower blood sugar; a key to avoiding diabetes.

Next time you are out, remember to love the healthy fats! Stop by the market and pick up some fish or fish supplements.

A growing epidemic

2006-10-30T06:16:00.000-08:00

Over half of American women between the ages of 20 - 39 are overweight or obese, while 2 out of every 3 Americans are overweight. When did this become a problem to Americans? Childhood obesity has more than tripled since 1980, and affects nearly 15% of children here in the United States.

What are we doing to try to combat this? Schools are increasing the amount of physical fitness education students must receive, companies are offering workout programs and gym memberships in benefits packages, and even TV shows have been created focusing on the weight loss of overweight people in hopes of encouraging a healthy lifestyle and a normal body weight.

Is this enough to combat this growing epidemic in the United States? Though it is know that this is a problem, we must encourage those who have this problem to take control of it. The media is not enough encouragement for those who are overweight, and motivation is the essential in fixing personal problems.

For more information about this topic, check out www.shape.com/eatright/7900

Grant takes 3rd in the Louisville Marathon

2006-10-30T06:10:00.000-08:00

Holly Grant, a Bellarmine University sophomore, participated in the Louisville Marathon last weekend and placed 3rd overall in the female divison. She additionally won her age group with a time of 3:35:49. With an average pace of 8 minutes and 14 seconds, Holly sailed through the finish line.

Grant came to Bellarmine to play field hockey after turning down a school in NC to run track. After her first year of playing field hockey, Grant put down the stick to pursue her goal of running a marathon. She started running whenever she had time, but she seriously trained three months prior to the marathon.

Grant states, "The best advice I could give for someone starting to run would be to mix it up, go with friends, and have a goal in mind (whether just to run 3 miles a day, or to run the mini marathon)."

This race qualified Grant to participate in the 2007 Boston Marathon. She plans on participating in the Derby minimarathon, which is one of her favorite races.

How To Stay Fit Over Thanksgiving Break

2006-10-27T08:14:00.000-07:00

As many of you know, Thanksgiving break is right around the corner. Many of us will go out of town or stay right here in Louisville to catch up with friends and family over a huge, fattening and delicious home cooked meal. While eating all the good food that has been cooked before us, we don't think about how many calories we are taking in and weight we will later gain.
Don't fret, I'm here to help with a few suggestions and exercise tips you can keep in mind while you're gone over the holiday break.

In the middle of all your holiday preparations and errands, allot some time to de-stress and exercise. In order to do this, you must have a routine , by doing that, you have a daily habit to follow. In the end, you will get the best results.

Here's a ten minute work out to help you get started:

:00-1:00 - Warm up with a brisk walk (outside or around the house)
1:00-2:00 - Jumping jacks
2:00-3:00 - Jump rope (pretend if you don't have a rope)
3:00-4:00 - Run as fast as you can for 1 minute (in place or outside)
4:00-5:00 - Ski hops: Stand with feet together, bend knees and jump a few feet to the right and then left, landing with bent knees.
5:00-6:00 - Jumping jacks
6:00-7:00 - Walk as fast as you can for 1 minute
7:00-8:00 - Jump rope
8:00-9:00 - Jumping jacks
9:00-10:00 - Walk around and catch your breath
(Taken from: http://holidays.about.com/od/healthsafety/a/stayfit_holiday.htm)

The more you get into a routine, the easier the habit becomes. Sooner than later your friends and family will recognize how great you look and will want to join in. By making this a "public" affair, it will become more than just a workout. It will give you an opportunity to relax, have some fun and also help each other look and feel great with the people you love.

When it comes time to go over to your family's house for Thanksgiving, try to eat something small before you go. By doing this, you will eat less and you wont force yourself to eat more than your stomach can handle.
Although if you haven't eaten and your hungry, control what you eat and how much of it that you want to consume.
When it comes to eating dessert, only choose one cookie, brownie or piece of pie and stay away from the ice cream or whipped cream. It's unnecessary and extra calories that you really don't need.
For those of you who will drink alcohol before, during or after your meal, stay away from mixed or fruity drinks because they have the most calories. Also, if you can, drink one glass of water for every glass of wine or bottle of beer you drink.

I hope you will take these tips into consideration over your Thanksgiving break so you can be safe, stay healthy and keep off the pounds. Have fun and don't stop yourself from enjoying the foods and drinks you love, just do it in moderation so you can stay fit!

Shed Pounds With Pears

2006-10-25T08:03:00.000-07:00

Pears, known as the sweet autumn treat can help you stay slim. Pears are packed with fiber and other nutrients, and currently are in season. On medium pear has 100 calories and is a good source of Vitamin C. The nutrient in pears which help you stay trim is the fiber. Pears have about grams of fiber, which s about 25 percent of your daily recommended amount. A recent Trufts University study linked fiber to preventing weight gain in women. Fiber helps to create a sense of fullness. You will be less likely to eat as much if you consume more fiber. When getting ready to indulge in a pear leave the skin on, the skin offers more fiber and nutritional benefits.

Here are four different pears to choose from for four different meal ideas. First, the red bartlett pear is best in salads. Add sliced pears into a green salad, and add walnuts and gorgonzola crumbles. Dress with a light raspberry vinaigrette. Second, the comice pear which is best for a snack. Pears with peanut butter are a great alternative to celery or apples and peanut butter. Third, the forelle pear is best with cheese. Try thin slices of manchego and Gruyere cheeses with pear wedges. Lastly, d'anjou pears are best poached. Make a simple dessert by placing the pear halves in water with fresh lemon juice, white wine, a vanilla bean, a little sugar, and a dash of nutmeg and cinnamon.

During the Fall season remember to pick up some pears at the grocery, they make a great snack as well as good additions to some meal ideas.

Exercises you can do in two minutes!!

2006-10-22T20:43:00.000-07:00

Brisk Walk:
It helps your heart if you pick up the pace by ten percent every 30 seconds. Repeat up to five times a day. If you are unable to walk, jump rope, climb stairs or do jumping jacks.

Squats:
Stand with feet hip width apart and put your hands on your hips. Next, bend your knees and continue to get lower until your thighs become parallel with the floor. Stand back up and don't lock your knees. Do atleast 8-15 repetitions.

Step Ups:
Stand up in front of a stair with your arms bent at your sides. Put right foot up on step, then follow with your left foot. Step right foot down on the floor, then follow with your left foot next. Continue for 60 seconds.

Role Ups:
Start by lying down on your back with legs pressed together, arms fully straightened behind your head. Curl up slowly off of the floor in a forward position, extend arms above chest and curl your chin to your chest. Peal up from the floor, one vertabrae at a time. When you make it to the top of the movement, extend arms, lengthen spine and slowly curl down. Repeat a few times.

Tummy Tucks:
Lie on your back and put your legs in the air with your heals touching a chair or large exercise ball. Begin by curling your head and neck with your shoulders up in a forward position off of the floor with arms extended towards your toes. While staying off the floor, lift up slowly and lift back down. Do several short repetitions and try not to touch the floor.

10 Smart Shopping Tips

2006-10-18T08:05:00.000-07:00

Here are some quick and easy ways to save money, time, and calories when at the grocery store.

1. Make a list: "Studies show that having a shopping list saves at least 10 percent by helping avoid impulse buys," says food-marketing cosultant Phil Lampert. Also you should organize the list to follow the layout of the store to save time.

2. Do not go hungry: "When you are hungry, everything looks good," says Christine Palumbo, RD. That is why groceries have bakeries and delis. Also if you are in a bad mood or having a bad day, shop later. When you are in a better mood you will be less vunerable to impulse buys.

3. Shop solo: If you sho with kids or other people you will spend 10 to 40 percent more. Without others you are less likely to to buy junk food.

4. Do not turn up your nose at frozen produce: Frozen produce can be cheaper than fresh and will not end up in the trash before you can eat it.

5. Cruise the perimeter: Foods in their most natural and least processed form are at the perimeter.

6. Check labels: Keep an eye out for partially hydrogenated oils, saturated fat, cholesterol, and excess sodium and sugar.

7. Go generic: Store labels often rival pricey brand name goods in quality. In many cases the only difference is the packaging an price.

8. Clip coupons: Besides the newspaper, check manufacturers' websites, at sites such as www.coupons.com or www.coolsavings.com. Organize your coupons so you can find them quickly.

9. Stock up when things are on sale: If your favorite brand of nonperishable food is on sale, buy as many as you can get. Your bill will be higher this time, but you will save big in the long run.

10. Get carded: If the grocery store offers a membership card then join. You will get lots of deals, like price cuts, and special member only offers.

Next time you go to the grocery take these 10 tips with you and hopefully it will make grocery shopping more beneficial and enjoyable. Happy shopping!

Ten Must Haves for Your Gym Bag

2006-10-16T13:18:00.000-07:00

1. Laminated membership card

2. Picture ID

3. Water bottle

4. Workout towel to wipe off sweat

5. Large towel for a shower

6. Proper workout attire

7. Plastic bag for wet clothes

8. Toiletries

9. Shower sandals

10. Nutrition bar or drink for after your workout.

www.24hourfitness.com

Dieting Gone Too Far

2006-10-16T07:22:00.000-07:00

The pressure to be thin from Hollywood and media along with dangerously thin models is causing major talk and controversy. Viewers see overly thin people who most likely are unhealthy, anorexic, or bulimic and think that is what they should look like.

Spain has recently banned extremely thin models from the runway during Fashion Week. Hopefully people noticing and taking action will cause models to become healthier.

Nataliya is a model that is 5"11 and a size 2. She is causing the most controversy in the model world with her stick thin figure. Nataliya's representatives claim that she does not have an eating disorder and she does eat. Her protruding ribs and chest bones do not help people belive the representatives. Here is a photo of Nataliya!

People are hoping that pictures of models like Nataliya will cause others with eating or health problems to realize they have a problem and need help. Paula Abdule, who used to have an eating disorder thinks that some people need to be exposed to pictures like this to allow them to realize they need help.

Awareness about eating disorders and unhealthy body images will hopefully help the problem of unhealthy body weights. Although I think there will always be pressure from Hollywood to be thin, hopefully bans like Spain took will help people to become healthier.

Things You Should Do To Keep You Healthy!

2006-10-15T19:44:00.000-07:00

1. Drink lots of Milk (4 cups daily) It will give you strong bones and teeth.
2. Water (atleast 8 glasses daily)
3. Eat things like carrots, celery, or a small salad between big meals instead of junk food.
4. Drink Soft drinks without caffeine and stay away from empty calories.
5. When eating sweets, eat it in moderation instead of eating twice as much as you really need. Eating it in moderation is healthier then trying to binge.
6. Eat three healthy meals a day that make you feel full faster. It's better for you than skipping meals, you will eat less than you would if you felt hungry because you skipped meals.
7.Don't use artificial sugar.
8. Always take your vitamins (preferably multi-vitamins) followed by healthy eating or dieting.
9. When you are choosing something off of a fast food menu, choose something thats nutritious for you. Stay away from the fries, cokes, ice cream and hamburgers.

Too Much of a Good Thing

2006-10-13T11:36:00.000-07:00

Regular exercise is a good thing, but more is not always better, compulsive exercise can be just as dangerous as eating disorders like anorexia and bulimia. Over exercising is another tool people use to purge their body of calories, much like a bulimic, who will binge and purge.
Exercise bulimia is relatively new and extremely hard to diagnose. The fact that exercise is something that people push as healthy makes it difficult to say people are unhealthy who exercise too much. Knowing when exercise is a good thing and when it has becoming a bad thing has a very fine line. If someone starts using exercise to purge or compensate for eating binges (or just regular eating), the person could be suffering from exercise bulimia. A CNN story about exercise bulimia talked with one woman who ate a rice cake in the morning and punished herself by exercising an extra hour, on top of her regular two hour workout, that night. When you hear something like that you know these people have a real problem.
Compulsive exercisers will often schedule their lives around exercise just as those with eating disorders schedule their lives around eating (or not eating). Other symptoms include missing work, parties or other appointments in order to workout, working out with an injury or while sick, becoming seriously depressed if you can't get a workout in, working out for hours at a time each day, and not taking any rest or recovery days.
Numerous injuries can also arise, such as stress fractures, strains and sprains, low body fat which may sound good but, for women, it can cause some serious problems. Exercising too much can also cause a woman's period to stop which can cause bone loss, fatigue, dehydration, and osteoporosis.
This disorder is like any eating disorder for the fact that the sick person wants control over their body, but really the disorder takes over there lives. For more information on this topic or for help, go online to http://mail.bellarmine.edu/exchweb/bin/redir.asp?URL=http://www.renfrewcenter.com/.

http://exercise.about.com/cs/exercisehealth/a/exercisebulimia.htm
http://www.cnn.com

How to stay healthy without "Crash Dieting"

2006-10-12T18:33:00.000-07:00

I’m back to talk to you about one of the most important issues that’s happening through out society today and that is, Crash Dieting. Most of the women who crash diet are trying to loose weight to look good for beauty pageants. There is also a growing epidemic of models wanting to loose a few more pounds to fit into an outfit for a photo shoot, when it all reality they already look like skeletons. The question we need to ask ourselves is, is this a healthy way to loose weight? Definitely not!

Most people who crash diet think they have found the trick that will allow their bodies to quickly loose calories and drop the pounds without eating. This just allows the body to cope with starvation which then teaches the body to store fat, conserve calories and slow down their metabolism.

In the end, the body stops crash dieting and starts binge eating. This causes major health such as, dehydration, stress, depression, kidney problems and heart disease.

The best way to keep off the pounds and stay fit is by exercising and cutting back on the amount of food you eat such as junk food while still getting the essential nutrients your body needs in order to stay healthy!

In the end you will find yourself feeling more energetic, you will have a stronger immune system, you won’t have mood swings and you will be able to have an active lifestyle while maintaining a certain body weight that you are satisfied with.

Easy ways to be fitter on campus

2006-10-12T18:17:00.000-07:00

There are many ways to increase your amount of exercise that many Bellarmine students opt out of. Here are a few:

1. Take the stairs instead of the elevator.
2. Walk to Koster's or to the SuRF instead of driving.
3. Play golf on the course or participate in intramurals.
4. Run in near by Joe Creason Park or Seneca Park.
5. Particpate in the Bellarmine Activities Council's Recreation Mondays.

All of these activities can increase your activity, and some of them do that without you even realizing it. You must take the initiative to be fit and healthy.

Alternating your routine

2006-10-12T17:57:00.000-07:00

Finding a good workout routine is important, but you must also alternate. First off you must alternate between aerobic workout and weight training. Designate days for each type of workout. Make sure that you provide yourself with a rest day.

When running be sure to alternate your route. This is important for two reasons: your health and your safety. Alternate your route to change the intensity of your run. Run different distances to provide rest and challenge. Alternate routes based on the difference in surfaces: treadmill, sidewalk, and trail. By alternating routes, there will be no way for anyone to realize your daily schedule.

If you aren't into aerobic workouts, try walking twenty minutes briskly either in the morning or after eating. Jump roping is a great form of aerobic workout. For simple weight training try push-ups.

Remember to Alternate!

Ways to Motivate Your Fitness and Nutrition Buddy

2006-10-12T10:17:00.002-07:00

There are many ways to motivate people. After working with your buddy for a few weeks you might know what motivates them, but here are five easy way to keep each other motivated, to help you shed that extra weight.

1. Weigh in on Friday and Monday. Seeing your weight can help motivate you to eat sensibly over the weekend.

2. Create new goals. Set up a time to make short-term goals for the next two or three weeks. A changing body needs changing goals.

3. Keep rewards coming. Studies show that even if you have stopping loosing you can be doing things right in your weight lose program. So to keep from getting frustrated, by rewarding yourself for keeping up with the program.

4. Focus on progress, not poundage. Weight lose will partially depend on your metabolism, so you and your buddy might not loose at exactly the same time. Keep your goals and your partner's goals in mind. Remember you need support, not competition.

5. Say the magic phrase. "It was just one meal." This is what a partner needs to say if the other eats, say three cheeseburgers. Then ask, "How can I help you get back on track?"

Keep these tips in mind when you are with your buddy. Make sure you stay together and keep working towards your goals.

Shape June 2005

Finding a Fitness and Nutrition Buddy

2006-10-12T10:17:00.000-07:00

Finding the right person to workout and change eating habits with can make a huge difference between success and disaster. Having the perfect buddy can help you shed those pounds you have been putting off loosing.

1. Look for someone that can give you support, NOT COMPETITION.

2. Choose someone with similar weight lose goals.

3. Avoid chronic dieters, someone who is always “on a diet” or “off a diet.”

4. Think twice before enlisting your man. Conflicts over diet and exercise can spill over into other areas of the relationship. Plus, alive-in buddy can lead you both to feel policed.

5. Go for some sort of proximity. You need someone who is physically there for you.

6. Strongly consider a co-worker. You see that person daily, he or she is in easy access incase you get a craving you might want to combat, and you may be able to find a workout area close for both your convenience.

Good luck. Your goals are in reach, you just might find someone to help get you there.

Shape, June 2005

Being thin and being fit

2006-10-11T09:14:00.000-07:00

Is there a difference between being thin and being fit?

Yes, there is a huge difference between the two. More than eighty percent of women do not feel comfortable with their body. Why exactly is that? Being fit means that your in good health. Today's debates over how thin actresses and models have become over the past thirty years increases the question of whether or not thin equals fit. Being fit means having good muscle tone, eating a balanced diet, maintaining a good weight, and exercising regularly. Thinness is not always attributed being fit.

According to the Eating Disorders Coaltion for Research, Policy, and Action, millions of Americans are diagnoised annually with an eating disorder. Most of these people are teenage - young adult women. Research has proven that media greatly molds young minds with eighty percent of first - third graders stated that they have tried dieting.

Spain started a new trend with banning thin models from the fashion runway. Will the United States be next? Probably not, because in the United States thin is in. Many celebrities have graced the covers of magazines lately with headlines such as "Too Thin?" and "Body Obessed." Where are the average-sized fit models you might ask. Well clothing designers prefer bodies where the clothes can just hang off of models.

What to Drink Each Day!

2006-10-04T08:10:00.000-07:00

The average women drinks 860 calores a day. There are many options to choose from when you are thirsty. Not all drinks are the best or right choices for you. I am going to give you eight drinks that are common and let you know if they are good for you, and how much you should consume of them each day.

Diet Soda:
Max of 4 servings (32.oz)
Total Calories: Zero
Tip: Diet soda may help you lose weight, if you don't add calories elsewhere.

Coffee:
Max of 4 cups (32 oz.)
Total Calories: Unsweetened, negligible; with half-and-half and sugar 220
Tip: Might reduce type 2 diabetes risk, but caffeine may cause jitters.

Nonfat or low-fat milk:
Max of 2 cups (16 oz.)
Total calories: 250-300
Tip: milk is a source of calcium and vitamin D

Sports drinks, fruit juie, or whole milk:
Max 1 serving (4-8 oz.) total, not one of each
Total Calories: 90-160
Tip: Eat fruit instead of fiber

Sweet tea or regular soda:
Max of 1 serving (8 oz.)
Total Calories: 60-100
Tip: Make it an occasional treat; your teath will appreciate that.

Hot tea:
Max of 8 cups (64 oz.) unsweetened
Total calories: Unsweetened, 0; with 2 teaspoons of half and half and a teaspoon of sugar, 440
Tip: May boost energy

Water:
Max: None, but have at least 4 servings or 32 oz. total
Total Calories: 0
Tip: Drink all you want!

Wine:
Max 1 glass (5 oz.)
Total Calories: 115
Tip: Vino has heart benefits, but calories add up quickly, so go easy on the appetizers.

Also, if you really have to have a smoothie or frappuccino you can have it, but that is all your calories for the day and you will need to only drink water the rest of that day and for the next two days following. Hopefully these tips will help you choose better next time you need to quinch your thirst and not consume a whopping 860 calories in liquid.

A Few Tips to Help You Stay Emotionally Fit!!

2006-09-28T16:33:00.000-07:00

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!

2006-09-27T12:27:00.000-07:00

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!

2006-09-27T12:26:00.000-07:00

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

2006-09-25T15:31:00.000-07:00

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

2006-09-25T15:04:00.000-07:00

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

2006-09-22T14:14:00.000-07:00

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"

2006-09-20T14:30:00.000-07:00

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.

2006-09-15T07:38:00.000-07:00

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

2006-09-15T06:09:00.000-07:00

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

2006-09-14T15:56:00.000-07:00

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

2006-09-08T05:49:00.000-07:00

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

2006-09-07T17:47:00.000-07:00

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!

2006-09-07T17:41:00.000-07:00

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!

2006-09-07T14:08:00.000-07:00

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!

2006-09-01T08:54:00.000-07:00

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!