Big Transitions

Two students address their diet transitions from living at home to living in a dorm and from the dorm to an apartment.

                  “My diet changed considerably when I moved into the dorms” said Heath Pratt, health and exercise science sophomore. “I used to have home cooked meals and all around healthier food, but when I moved into the dorms, the all you can eat food really affected me negatively”.

                  Moving from the dorms to an apartment has a slightly different effect.

                  “When I lived in the dorms, I ate so badly,” Said Bobby Atchison, mathematics junior. “Everything I ate was either fried or came from a package. When I moved into an apartment, I found that I could do so many more things food wise. I could cook with healthy vegetables and monitor what I was putting in my food.”

                  These changes in diet are fairly common for students transitioning from home to college or from a dorm to an apartment.

                  “When teenagers move out of their houses for the first time, some tend to get too excited and go crazy with the junk food” said Jennifer Ray, Registered Dietitian. “It doesn’t always happen, but many students change their eating habits when they don’t have a parent to look after them anymore or make them food.”

                  There can be upsides and downsides to both a dorm and an apartment.

                  “I couldn’t really cook anything in my dorm besides ramen noodles in the microwave, but I always had access to Xcetera convenience store and the 24 hour restaurants like Crossroads” said Pratt “It was nice that I never had to cook anything myself, though. Everything in the Caf is already made and ready for eating, which is awesome”.

                  Atchison addresses the upside to moving out of the dorms.

                  “I did like living in the dorms, but I love the freedom that I have to cook myself wholesome, nutritious foods in an apartment, which I didn’t have while living in the dorms.”

Dont Fear Fast Food

Two students explain how they sustain a healthy lifestyle while still being able to eat fast food.

                  While not resorting to fast food often, many use it to fall back on when life gets hectic.

                  “When I get fast food, I don’t always eat healthy because the temptation is too high” said Connor Kristof, biochemistry sophomore. “But I tend to counteract the unhealthy food with a trip to the gym or a healthier meal later in the day.”

                  Like most things, fast food can be okay in moderation.

                  “It’s not good to eat fast food all the time, but every once in a while won’t kill you” said Jennifer Ray, Registered Dietitian. “The only thing I really advise not to do ever is drink soda. I haven’t had soda since I was a kid and I really preach no soda.”

                  Fast food doesn’t always have to be unhealthy. There are many options that can make fast food meals more beneficial to your health.

                  “If I get fast food, I might get a burger, but I get it without cheese and mayonnaise” said Kerstie Moran, marketing sophomore. “I also get it in a smaller size, like the kids size because I feel like adult portions at fast food restaurants are way too big. A kids size is all I need.”

                  Fast food can even be helpful sometimes.

                  “I know many people might not have time make meals to take with them, so fast food can often be a big help” said Ray. “Many fast food restaurants have salads and healthier options so fast food can be doable if approached in the right manner”

Say No to Fad Diets

Samantha Bottoms realizes that a lifestyle change, not dieting, is the way to lose weight and keep it off.

                  “I have been dieting on and off my entire life,” said Samantha Bottoms, accounting sophomore. “It’s not until recently that I have finally come to the conclusion that all of these diets are ‘fad’ diets and may help me lose weight quickly, but won’t help me keep weight off in the long run.”

                  Some of these “fad” diets may even be dangerous to someone’s health.

                  “So many people these days go on drastic crash diets because they want to lose weight quickly, not the hard way”, said Jennifer Ray, Registered Dietitian at the OUHSC. “For example, the HCG diet is a diet where a person takes a supplement and only eats about 500 calories a day. Sure, they might lose weight quickly, but so few calories will have a harmful effect on their body as well.”

                  For Samantha, the only diet that has actually worked for her is the “eating healthfully” diet.

                  “I’ve tried the Slim Fast diet, the grapefruit diet, the no carb diet, and many others.” Bottoms said. “All of these diets only seem to make me really grumpy and then not actually be effective in the long run. I find that the only diet that has truly kept weight off and made me feel better about myself is not even a diet at all. It is merely a lifestyle change. I eat in moderation and try to eat healthier and I don’t seem to have problems with my body anymore”.

Off Campus Advantage

Students who live in off campus apartments are taking advantage of the fully equipped gyms that often come included in their rent.

Kerstie Moran, marketing sophomore, lives at the Crimson Park apartments, which include a fully equipped gym.

“The fact that these apartments have a gym is a real advantage. I have a super busy schedule and don’t have the money to pay for a commercial gym, so having a gym included in my rent is a definite plus.” Moran said.

Convenience can be a motivator to be healthier as well.

“Many teenagers have busy schedules with part time jobs and school that it can be hard for them to stay healthy. That is why the gyms at apartment complexes are so helpful. If they don’t have to drive to go work out, they will be that much more inclined to actually do it because they can just walk two minutes and be there.” Said Heather Kirkes, Registered Dietitian at the Huston Huffman Fitness Center.

Many of these gyms are fully equipped with a wide array of machines and weights.

“My gym at Crimson Park has pretty much everything I could ever want” Moran said. “There are plenty of treadmills, ellipticals and bikes so I can get a different work out all the time. “

According to Moran, there is only one fault to having one gym in a large apartment complex.

“The only problem is that it can get kind of crowded sometimes! There are specific times when it seems like everyone wants to work out, but I don’t blame them because it’s a great gym”

Student works late hours on a healthy diet

Jessica Truitt stays healthy despite working long hours at Outback Steakhouse.

            “It can be really hard to eat healthily while working around yummy food all day” said Jessica Truitt, psychology sophomore. “I see lots of people eating fattening things like the Bloomin’ Onion appetizer, and it makes me crave unhealthy foods.”

            A lot of the time, eating at a restaurant doesn’t have to break the calorie bank.

            “Many restaurants nowadays have healthier options.” Said Jennifer Ray, Registered Dietitian. “If there aren’t any so called ‘healthy options’, many restaurants will customize meals to meet the needs of the customers. If you get grilled chicken and vegetables, ask for no oil. It really cuts out a lot of calories”.

            Truitt says despite her late hours, she never skips a meal.

            “If I go into work at 4:00 pm and leave when the restaurant closes, I make sure to eat something before I go in. This really helps me not crave the foods I see and smell while working. I also make sure to eat a small snack when I get off work as well, so I don’t get ravenous after not eating for a long period of time.”

            Truitt occasionally indulges in dessert after work so she isn’t too restrictive in her diet.

            “I love the ‘waffle’ dessert we have right now. It is so delicious. But I often share it with the other hosts and hostesses I work with. It helps me with portion control. Even though I do indulge, I still consider my diet very healthy and balanced despite my lack of time to prepare meals.”

Native Roots Market, Serving Natural Goodness

       Native Roots Market, a natural food store, is offering locally produced and organic food to the people of Norman, Ok.

       Matt Runkle and Sara Kaplan, founders of Native Roots Market, originally wanted to open a spice shop selling spices they had hand-selected during their world travels.

       “It was a nice dream” Sara said. “But in reality, we developed a need to expand the Oklahoma Co-op market since we were both pretty much ‘dirt worshipping, tree-huggers’. We wanted to make [natural food] readily available to our local community”.

       The natural aspect of the store reflects on its inside as well.

       “It has a really nice atmosphere inside” said Ben Puzan, Psychology sophomore. “Everything is really homemade looking and natural. Everything always looks so fresh. The prices can be on the steep side, but it’s definitely worth it because all of their products are high quality and grown locally”.

       Eating more natural foods can also benefit overall health and well being.

“When people are ingesting more natural foods and less chemicals and artificial things, they will see that their body works and feels better as well” said Jennifer Ray, Registered Dietitian at the OU Health Sciences Center.

       Not only does the Native Roots Market sell natural goods, but it also uses other natural practices like recycling as much waste as possible, using only Energy Star certified lighting and ceiling fans, and only using natural cleaning products.

Native Roots Market is located at 132 West Main St. Norman, Ok.  For more information, call the store at 405-310-6300.

Jumpstarting Breakfast

Audio of Kerstie Moran, Communications Sophomore

Sources say breakfast is the most important meal of the day, jumpstarting the metabolism and increasing overall productivity.

The chance of being productive in the morning goes up greatly when having eaten the right breakfast.

“Our brains operate solely on carbohydrates.” Said Kimberly Davis-Coniglio, Registered Dietitian. “During an overnight sleep, our carbohydrate stores in our liver are depleted. Therefore, a high-carbohydrate breakfast is very important. Whole grain cereals, wheat bagels, toast with peanut butter, or oatmeal, are all great sources of carbohydrate. Adding a little protein at breakfast helps the carbohydrate last longer, hence the peanut butter.”

“I don’t have a lot of time for breakfast in the mornings because of my early classes and practices but I know I definitely need some kind of nourishment in my body” said Kerstie Moran, Communications Sophomore. “When I shop, I keep my hectic mornings in mind. I don’t buy pancake mix and eggs because I know I wont have time to make them. I get ready-to-eat foods like cereal that I can portion into plastic bags to take to class. Fruit is also great for taking on the go. I love grapefruit in the mornings.”

According to the International Food Information Council Foundation Review, “Breakfast contributes to a healthful diet, weight management, cognitive and academic performance, and cardiovascular, digestive, and bone health.”  Eating breakfast also contributes to both children and adults meeting nutrition recommendations.

 “Regular breakfast consumption is associated with higher intake of several vitamins and minerals, which boosts the likelihood of meeting recommendations for these nutrients. Those who skip breakfast may not make up for missed nutrients at other meals of the day” the IFIC Review said.

"Doing 'wall sits' while watching television can be a
 great way to get some extra strength training
 into your every day routine." Said Samantha Bottoms,
 Accounting Sophomore.

Exercise on the go

       Alexa Mihalick finds a way to get in her daily exercise at home while still being able to watch her favorite television shows and keep up with her hectic lifestyle.

       “While I’m watching my favorite shows like 'Pretty Little Liars' or 'Gossip Girl', I figure that if I’m going to spend so much time sitting on the couch doing nothing, I could at least be active during the commercials.” Said Alexa Mihalick, Journalism Sophomore. “I like to do sit-ups and crunches during the commercials. They seriously make me feel so much better about myself!”
       What people don’t know is that they can get their workout in every day by making small changes in their day-to-day routine.
        “Something as small as taking the stairs instead of the elevator can make a big difference in how you feel.” Said Heather Kirkes, Fitness and Outreach coordinator at the Huston Huffman Fitness Center. “Household items can double as exercise equipment. Use water bottles or cans of soup as hand weights when you’re walking around the house or office.”

       The gym is not the only place where people can get in their exercise.

       “Many people think that since they can’t afford a gym membership, they can’t work out, but it’s quite the contrary” Kirkes said. “Making an effort to be more active during the day is the best option. Not only will you look better, but you will feel better about yourself.” 
       Students on campus have free access to the Huston Huffman Fitness Center, but students living off campus don't necessarily have a gym they can go to.
        "I used to be a dancer so exercise is pretty important to me" Mihalick said. "Now that I don't live on campus, I don't have direct access to the Huff. Im glad I have finally figured out ways to stay healthy while not having to drive to campus or pay for a gym membership."

Eating healthy meals at school or work can be easier than you thought and better for your overall health and wellness.

Wiser midday eating

Most people have experienced that period of time at school or work where hunger pangs strike and there is no other option but to run to the nearest fast food establishment and get food. Not only can this quickly empty your wallet, it is also unhealthy and can lead to eventual weight gain.

“Packing a lunch and snacks when you know you will not be home is a good idea” Heather Kirkes, M.A., RD/LD said. “It can be done in a pinch the night before or in the morning. This makes sure you know you won’t be reaching for the unhealthier foods throughout the day”.

Though this is a good idea, many people scoff at the thought of eating a peanut butter and jelly sandwich from a brown bag. What they don’t realize is that packing food for the day allows them to eat a wider array of foods and informs them on exactly what is going into their bodies. Who knows what exactly is in that greasy takeout.

Samantha Bottoms, sophomore Accounting student, is one of those who were bored with the everyday sandwich. “Instead of packing a peanut butter and jelly, I’ve started packing leftovers from my dinner the night before like salad or pasta. It makes me much more excited to eat healthier food when it’s not the same thing every day”.

Other foods that are easy to pack and are also healthy are fruits like apples and bananas, cut up vegetables, pre-portioned nuts, or a healthy granola bar.

Packing lunches is not only beneficial to the hips, but also to the wallet. Buying meals from fast food and takeout restaurants can add up quickly. Buying whole foods from the grocery store and making meals at home will ultimately help to cut the cost on lunchtime meals.

“Bringing my lunch to campus during the day really saves me” Bottoms said. “It is so hard to work or learn when I am eating bad foods or even no food at all. A packed lunch encourages me to always make my day a productive one.”

Room for Indulgence

The holiday season is coming to an end and so are the copious amounts of holiday foods. But there is still one holiday on the radar that can be problematic for many people who are trying to be healthy, Valentine’s Day.

It can be difficult to resist walking down the Valentine’s aisle at the grocery store without buying something or turning down the box of chocolates your sweetheart gave you, but Valentine’s Day does not have to mean disaster for your health. 

“If you know you can’t resist eating something unhealthy one day, go easier on the food earlier that day.” Said Jennifer Ray, Registered Dietitian “If it is a special occasion like Valentine’s Day and you want to have the chocolates, eat clean beforehand. Give yourself a little room in your diet for the food that you know you can’t resist.” 

According to Ray, the key to a healthy lifestyle is variety. It isn’t necessary to be absolutely perfect with food to feel your best. Putting too much pressure on having a perfect diet will end up backfiring, causing the dieter to indulge too much. 

“For Valentine’s Day, I like making healthier sweets like chocolate covered fruit. It allows me to still indulge a little bit but it is still semi-healthy because it’s fruit.” Said Jessica Truitt, Psychology Sophomore. 

People don’t have to give up one of the best things about the holiday of hearts (chocolate), Said Ray, because in a healthy diet, there is always room for indulgence.