Caffeine Stimulates the central nervous system… Alleviating fatigue Increasing wakefulness Improving concentration & focus Perfect for studying… but the trick is to learn when enough is enough
Limit your Buzz Excess caffeine (>500mg) can cause: Insomnia Nervousness Restlessness Irritability Stomach upset Fast heartbeat Muscle tremors Moderate doses are not harmful (2-4 cups)
8oz generic brewed coffee = 95-200mg (depends on brand) 16oz Starbucks coffee = 330mg 16oz Latte = 150mg 8oz black tea = 14-61mg 8oz green tea = 24-40mg 12oz Diet Coke = 38-47mg 12oz Coke = 30-35mg 12oz Mountain Dew = 46-55mg 1 bottle 5 hour energy = 207mg 16oz can AMP = 142mg 16oz can Monster = 160mg 16oz can Red Bull = 156mg 16oz can Rockstar = 156mg Popular Beverages Keep an eye on your caffeine intake, try to limit yourself to 200-300mg per day. or 2-4 cups (16-32oz) brewed coffee per day
Get Some Sleep! Reduced Sleep may Promote increased food intake Reduce energy expenditure Disrupt appetite hormones Cause body to favor more fat storage Sleep reduces Stress! What’s the recommendation? 7 to 9 hours of sleep per night
Take a Break! Build in some time for yourself Go for a walk & get some fresh air Go to the gym Do yoga or meditate Grab lunch with a friend Do resistance exercises in your room Physical activity can be the perfect break from studying! Reduces stress & improves mood Helps you sleep better Helps keep your thinking, learning, & judgment skills sharp
Anywhere Exercises Cardio Running stairs Jogging in place/high knees Jumping Jacks Kickboxing Flexibility Stretching Prop your foot up for deeper stretch Strength Triceps chair dips Isometric Bicep hold Pushups Plank Back extensions Crunch w/ twist Hip flexor Squats
Location, Location, Location Get out of your house, apartment or dorm room Bring along a healthy snack Only bring enough money for something small Great places to study Library Coffee Shops Kirby Lounge
Like a Boy Scout, Be Prepared! Shop Early Make a List Prep Foods “5-DAY MENU” Be aware of your less healthy habits Make a study schedule
Get the most out of the DC Fill up on the good stuff Salads Fresh Fruits Whole grains Lean Meats Take fresh fruit to go!!!! Save for snacks Re-think your drink Skip the sugary soda, cappuccinos & juices Drink Skim milk, water, hot tea
Ring in the Holidays the Healthy Way 10 Tips to indulge intelligently this season
Rethink Your Expectations If your long range goal is to lose weight, consider weight maintenance over the holidays. For success Regular exercise patterns Balanced diet most days
Stay Active! Make an effort to move everyday Plan time for exercise Start a new family tradition Go to a parade Have a snowball fight Go cross country skiing or snowshoeing Go for a snowy walk
Take Stock Survey the entire table before digging in Decide which foods are worth eating and which you can ignore Why waste calories on food that does not bring you pleasure?
Portion size You can still enjoy all your holiday favorites, but remember to: Take a small portion Eat slowly Savor the flavor of the season Avoid going for seconds
Eat Your Calories Instead of drinking them Holiday beverages can be loaded with calories, fat, and sugar Opt for water or sugar free beverages Sip a large glass of water between every alcoholic drink, non alcoholic punch, or eggnog.
Splurge on Something Meaningful Choose to eat your favorite holiday treat or side dish Ignore the foods you enjoy least What food do you look forward to most over the holidays?
Don’t be a part of the “Clean Plate Club” Don’t feel like you have to clean your plate Leave a few bites of everything Eat until you are satisfied, but not overly full Satiety Scale 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
Don’t Skip Meals Skipping meals in order to “save up” for a big holiday dinner may actually cause you to overeat, instead: Eat smaller meals Make them healthier Include vegetables, fruits, and whole grains
Be Courteous When hosting include lower-calorie foods Fruits Vegetables Lean meats When you are a guest Bring along a lower calorie dish to share
Enjoy Company Don’t hang out near the food Focus on spending time with the people you care about