Category Archives: Body Sense

Body Sense: Fad diets = bad diets

Posted on by
1

Contributed by C. Claire Armagnac, B.A.

Let’s face it. Fad diets are the Lindsay Lohans of the nutrition world. They have horrible reputations, and they’re disorganized, damaging, and unhealthy, but they still continue to make headlines and have millions of devoted fans.

Most of us have a coworker, friend, or friend-of-a-friend who has lost weight by following an extreme, temporary weight-loss plan, more commonly known as a fad diet. This month’s post is an exploration of the dangers of some of the more popular fad diets. It also includes tips on how to choose a smart nutrition plan that can work for you. Click here for more Body Sense posts.

Fad diets don't workFirst Offender: The Cabbage-Soup Diet

This fad diet has a devoted following and its own creepy website where you can download an e-book that provides you with “tips on how to survive the full 7 days on the cabbage soup diet.” Survive? Yikes!

According to the health information site WebMD, dieters who follow the cabbage-soup diet’s nutritional guidelines are encouraged to eat a bland, chunky soup that consists of cabbage and other vegetables, along with fruit, a few servings of brown rice, and plenty of water. This diet is only supposed to be followed for 1 week at a time and promises 10 pounds of weight loss.

Although the allure of losing 10 pounds in such a short amount of time may be tempting, WebMD (and anyone who has taste buds) strongly advises against this diet. It doesn’t provide a wide range of vitamins and minerals, and the number of calories consumed while on it is so low that fainting, dizziness, and lethargy are common side effects.

So unless you want to put your health at risk and feel like a wilted bag of coleslaw, this diet is not for you.

Second Offender: The hCG Diet

Although not as well-known as the cabbage-soup diet, this nutritional nightmare has garnered media attention in recent months because it promises weight loss of up to 30 pounds in 30 days.

Diet participants consume less than 500 calories per day while receiving injections of hCG (human chorionic gonadotrophin), a hormone naturally secreted by women’s bodies during pregnancy. The hormone is supposed to make dieters feel less hungry even though they’re eating very little.

It’s suspected that the hormone causes a nonpregnant woman’s body to dip into its fat reserves to find fuel for metabolic functions, such as maintaining a constant heartbeat. The body’s consumption of its fat reserves is supposed to lead to rapid weight loss, but it can also lead to an unhealthy alteration to the body’s metabolism and liver function.

If this diet sounds like sketchy pseudoscience, that’s because it is. Its effects on men haven’t been studied, but it’s probably risky for both genders and should definitely be avoided.

Third Offender: The Baby-Food Diet

Celebrities such as Reese Witherspoon and Jennifer Aniston are rumored to have used this diet to lose weight before movie shoots, and it’s become popular because of its deceptively simple nutrition plan.

Advocates for this diet explain that baby food is safe to eat because it’s mainly made of fruits and vegetables and it contains pure nutrients. While this may be true, baby food is in no way considered an acceptable substitute for all of the fiber and flavors we get by consuming real food. Eating enough small jars of baby food to feel full will get expensive and will probably still mean consuming at least 1,200 calories per day, which will cause weight loss to be gradual instead of rapid.

You may be able to lose weight on this diet, but you’ll gain it back once you start to eat normally again. This diet isn’t worth your time or money, especially when there are plenty of ways to lose weight that are safer and more enjoyable.

Smarter Choices, Better Results

One of the best ways to start losing weight is by keeping track of the number of calories you currently consume. There are many apps for iPads and smartphones that can help you keep a diary of your diet and exercise habits ‒ my favorite one for the iPad is called Calorie Counter. These apps are useful because they link into the websites for many popular restaurant chains and provide nutritional data for everything from Chili’s boneless wings to Cracker Barrel’s biscuits. They also provide estimates for the number of calories in common foods such as yogurt and cheese.

If you don’t have a smartphone, keeping a paper journal of the foods you eat can be just as effective. Simply knowing that you will have to admit on paper to eating 6 Oreos or a whole basket of fries can be a deterrent, and seeing your daily diet written out can help you to recognize days of the week or times of the month when it’s difficult for you to eat healthfully. By being realistic about the number of calories and types of foods you consume, it will be easier for you to make changes, such as replacing whole milk with skim milk and eating a sandwich on one slice of bread instead of two.

Exercise is my personal favorite way to lose weight and maintain physique because it can be fun (a lot more fun than eating endless mounds of cabbage!) and can have physical as well as emotional benefits. Adding a few hours of strength training or fitness classes to your weekly schedule may not cause you to lose 30 pounds in 30 days, but it’s much safer than any fad diet and can also promote heart health and longevity.

What do you think, readers? Are there any other risky fad diets that we should be on the lookout for? Send me your feedback at carmagna@stetson.edu! Click here for more Body Sense posts. Share this post by using the buttons below.

About MyStudentBloggy, About MyStudentBody

Body Sense: Beauty isn’t baked

Posted on by
3

Contributed by C. Claire Armagnac, B.A.

Long before the guidos and guidettes of MTV’s Jersey Shore were bragging about their daily GTL (gym, tan, laundry) routine, many young people were taking the “T” to an extreme. Tanning salons have been in business in the U.S. since the 1970′s, and they are no safer today than they were when they first became popular. Avoiding tanning beds is a health-conscious decision, but there are also other things you can do to get serious about sun safety.

Pig and bacon cartoonSPF = Super-Protected Fun

OK, SPF actually stands for “sun protection factor,” but you should still view sunscreen with a high SPF as a way to have fun outdoors without worrying about a painful, ugly sunburn. Failing to use sunscreen can lead to a variety of other problems in addition to sunburns, such as skin cancer, wrinkles, and premature aging. All sunscreens use similar chemicals to protect your skin from UVA and UVB sunrays, but dermatologists recommend that you use a broad-spectrum sunscreen with a minimum SPF of 30. Some sunscreens are labeled “waterproof,” but it is still a good idea to reapply them after you swim and towel off because water can decrease their  effectiveness and toweling off can wipe them off of your skin.

Play it safe in the shade

The sun’s rays are strongest between 10 a.m. and 4 p.m. If you have to be outdoors during those hours, wear extra sunscreen and try to stay in areas that are shaded by trees or tents. Wearing a wide-brimmed hat and clothing that covers your body is another way to decrease your chances of getting sunburned; some sportswear companies make lightweight clothing that is specifically designed to block UVA and UVB rays. Sun-blocking clothing tends to be a little pricey, but you may want to invest in it if you’re going to be working at a job that requires you to be outdoors all summer. Large sunglasses are fashionable, and they also protect the skin around your eyes from the wrinkles that can be caused by years of squinting.

Get a faux glow

Self-tanning lotions have improved a lot in recent years. I’ve personally had luck with several drugstore brands that allow you to build a tan gradually. I was a bridesmaid a few summers ago, and I wanted to look tan in the wedding photos, so I started applying self-tanning lotion two weeks before the wedding. I was really pale to begin with (my heritage is French and German) and ended up about four shades darker prior to the big day. Self-tanning lotions can cause the palms of your hands to look unnaturally tan if you apply them every day, so be sure to wash your hands right after application to achieve the most natural look. Some tanning salons offer spray tans, but my experience with a salon spray tan was really unpleasant, and some of the chemicals may not be safe if you inhale them.

It is also important to note that dermatologists recommend that people of all skin tones, including African Americans, use sunscreen. People with dark skin are still at risk for skin cancer, and they are also at risk for wrinkles and uneven skin tone from prolonged exposure to the sun.

This summer, try to make sun safety more than just an afterthought. When you’re a wrinkle-free 40-year-old who still gets ID’ed when buying alcohol, you’ll be glad you did!

Questions? Comments? Shoot me an email at carmagna@stetson.edu or write them in the comments section. Click here for more Body Sense posts. Share this post by using the buttons below.

About MyStudentBloggy, About MyStudentBody

Body Sense: You (don’t) snooze, you lose!

Posted on by
1

Contributed by C. Claire Armagnac, B.A.

A recent article in Inside Higher Ed titled “Turn Your Zzz’s Into A’s” got me thinking about how sleep affects the daily lives of college students. Many Americans, especially college students, do not get enough sleep due to stress and busy schedules, but sleep problems are an international phenomenon. For example, a 2002 study involving 10 countries showed that 32% of the study participants in Belgium, and 16% of the participants in Germany, reported that they frequently do not sleep well. In the U.S., things aren’t much better, with a 2009 poll by the National Sleep Foundation showing that Americans average 6.7 hours of sleep per night on weeknights, and data from the past 10 years show that the number of people who average less than 6 hours of sleep per night is steadily increasing. The primary reasons for decreased sleep levels are stress, general anxiety, and devices like smart phones and iPads that allow us to be connected and active at all hours of the day.Student catching some Z's

For college students, stress and distractions are compounded by term papers, exams, and dorm living. Many dorms have “quiet hours” to allow students to study and sleep, but in the dorms at my school the hours were rarely observed, and students were resigned to studying in 24-hour computer labs and lounges. The fact that computer labs and other venues were open 24/7 often made me feel as though I should have been working or socializing 24/7, which is very risky. Some students brag about the amount of sleep they don’t get, claiming to have aced an exam or partied all night on 2 or 3 hours of sleep. These students may appear to have superhuman energy abilities, but the truth is that long-term sleep deprivation is dangerous to everyone’s health.

Sleep deprivation impacts many areas of our daily lives, including our ability to drive. A study conducted in 2000 showed that driving after staying awake for 17 to 19 hours can be as dangerous as driving with a 0.05 BAC (blood alcohol content) level. Sleep deprivation can also lead us to consume unhealthy amounts of caffeine, which leads to dehydration. Plus, sleep deprivation can also change the way we eat, which can lead to obesity because our bodies crave high-energy foods that are easy to digest (such as refined flour and simple carbohydrates that give us a short boost of energy but leave us hungry again in a short amount of time) when we are tired. Exercise plans are often abandoned when students don’t have enough time to sleep. A lack of exercise combined with lack of sleep and a poor diet leads to a lifestyle that isn’t safe or sustainable over a long period of time.

The good news is that it’s never too late to improve your sleep habits, and summer may be the perfect time to do so. Living away from school may provide a quieter environment that is more conducive to sleep, and the absence of homework and tests leads to lower stress levels for many students as well. Summer is often less regimented than school, but for better health it is still important to set a regular bedtime, perhaps by telling yourself that you will go to bed after a favorite show every night or that you will always go to bed 2 hours after getting home from work.

Summer is also a great time to renew your dedication to an exercise program or to go to a local gym and try a fitness class that you did not have time for during school. The price of a gym membership varies by region, but in my town the YMCA offers summer memberships for young adults that cost about $20 per month and include unlimited fitness classes. Summer’s warmer weather also makes it easier to exercise outdoors and play games, such as volleyball and baseball with friends or with a town league. And, with all the extra sleep you’ll be getting, you’ll actually have the energy to do so!

Everyone is busy and stress has become the norm in many of our lives, but I can tell you from personal experience that allocating at least 7 hours per night for sleep has improved my health as well as my mood. Science and common sense both suggest getting more sleep, so please try to do it if you can. Good luck, and happy sleeping!

Questions? Comments? I welcome your feedback at carmagna@stetson.edu!

Body Sense: Rethink your drink

Posted on by
5

Contributed by C. Claire Armagnac, B.S.

Many people count calories when dieting to lose weight, but few remember to include beverages in their daily calorie count. Calories from beverages are processed by our bodies just like calories from food, and they can definitely derail a diet. Drinks that are most likely to derail a diet are often those that are falsely marketed as being healthy, such as fruit smoothies from large restaurant chains and all natural fruit juices that actually contain large amounts of added sugar. Diet damage can also come from ingrained habits, such as drinking coffee with cream every morning, or (if you’re 21) automatically reaching for a beer when your favorite sports game is on. You don’t have to be confined to a life of black coffee, but be aware of the calories in common beverages, and plan to make smarter drink choices for better health. Check out some different beverage options below.

Bottled waterWater is obviously the world’s best beverage choice in terms of health benefits because it helps our bodies fight fatigue and allows many of our vital organs, such as our kidneys and liver, to function properly. Frequent exercisers notice that they have to drink a higher-than-average amount of water during and after their workouts, and many turn to sports drinks as a flavorful alternative to water. Sports drinks claim to help athletes by providing electrolytes and the sodium that is lost through sweat, but they are not appropriate for everyone because of the calories they contain. Sports drinks are healthier than soda and can promote re-hydration after a workout, but it’s important to remember that the workout itself should have burned enough calories to compensate for the calories in the drink. For example, if your workout burned 500 calories, but you drank a sports drink that contained 700 calories, water would have been the smarter beverage choice. Some sports drinks and sodas are now made with a sugar substitute so that they contain fewer calories, but nutritionists have yet to agree about the benefits and health risks associated with these substitutes. Until further research is done, it is probably best to consume sugar substitutes sparingly.

Smoothie with strawberry and pineappleSmoothies can be a great way to get calcium and vitamins after a workout, but be aware that some smoothies from chains, such as McDonald’s and Jamba Juice are not as healthy as they appear to be. For example, an original size Jamba “Mango-a-go-go” smoothie contains vitamins C and A, but it also contains 85 grams of sugar while only providing 10% of your daily recommended amount of calcium. A smoothie made at home using real fruit, non-fat yogurt or skim milk, ice, and a natural sweetener such as honey would be a healthier option, in terms of sugar and calories. Making a smoothie at home could also be a more cost-effective option because bags of frozen fruit, which can be used to make multiple smoothies, usually cost about $5 per bag, whereas smoothies at chain restaurants usually cost between $3 and $7 per smoothie.

The calories in smoothies and sports drinks should be on every student’s radar, and those of us who are 21 and indulge in an alcoholic beverage from time-to-time should also be aware of the calories in alcohol. In general, dark beers, such as Amstel and stout beers, such as Guinness contain the most calories. Beers that are labeled “light,” such as Bud Light are lighter in color and lower in calories, but a 12-ounce serving will still contain an average of 100 calories. A shot of liquor usually contains between 115 and 200 calories, and prepared mixers, such as margarita mix and sour mix are often packed with sugar and artificial flavoring. Wine is often the lowest-calorie alcoholic beverage; a 4-ounce serving contains between 62 and 160 calories, and red wine (when consumed in moderation) can provide healthful antioxidants.

Reducing the amount of calories you consume through beverages is all about small steps that can make a big difference. The calories saved by choosing to make your smoothie at home a few days a week, choosing a glass of wine over a shot of liquor on weekends, choosing to cut your sports drink in half with water at the gym, and choosing to put skim milk instead of cream in your coffee can really add up over time and can help you to achieve your weight-loss goals.

What have your experiences been, readers? Have you ever taken the time to rethink your drink? Have you had more energy or weight-loss success because of it? I would love to hear about your experiences. Email me at carmagna@stetson.edu!

—

References

http://www.rochester.edu/uhs/healthtopics/Alcohol/caloricvalues.html

http://www.jambajuice.com/component/nutfacts

Body Sense: Opting for organics, are they worth it?

Posted on by
Reply

By C. Claire Armagnac, B.S.

“Certified organic,” “100% organic,” “all natural,” “free range.” These and many other food labels have been showing up at grocery stores and produce markets a lot lately, but do we really know what they mean?

Under the current laws, the United States Department of Agriculture (USDA) is in charge of inspecting produce and manufactured foods and labeling them as certified organic if they meet certain criteria. In order for produce to be certified organic, it must be grown on farms that use renewable resources and avoid the use of chemical pesticides and bioengineering.

Farmers market

Farmers market. Photo credit: Marisa McClellan

Certified organic meats, eggs, milk, and dairy products come from farms where animals are not given growth hormones or chemical antibiotics. Free range refers to meat or eggs that come from animals that were allowed to leave their pens or cages for at least part of the day. Other food labels, such as natural and all natural, could indicate that a product is made without artificial chemicals, but since the USDA doesn’t monitor these labels it’s hard to know what you’re really getting.

Personally, I have noticed that organic, natural, and free-range foods taste the same as conventionally produced foods but that they come with a higher price tag. Currently, the price difference comes from the increased cost of production for the farmers. Organic pesticides are not necessarily more expensive than traditional pesticides, but organic farming processes are more labor-intensive than traditional farming processes. Because of this, farmers need to hire more people and wait longer to turn a profit, and they charge a slightly higher price to the consumer.

If you have a little extra room in your budget and you’re considering buying organic produce, you should know that some fruits and vegetables are more likely to be laced with pesticides when produced non-organically. For example, even after you wash and/or peel celery, peaches, nectarines, raspberries, and blueberries, their thin skins mean that pesticides are still likely to linger. Foods like watermelon, cantaloupe, and green peas have thicker outer skins that protect them from absorbing as many pesticides, so it is probably fine to buy their non-organic varieties.  Nutritional experts have not definitively agreed that organic foods are healthier for us, but many argue that farmers weren’t using the current types of pesticides 10 or 15 years ago and worry that there are potential unforeseen consequences resulting from their use.

A recent article on the website for The Daily Green stated that pesticides are more likely to have a negative effect on children, people with compromised immune systems, and pregnant women. I don’t fall into any of those three categories so I don’t buy organic foods at the supermarket on a weekly basis, but I’ve found that I enjoy buying fresh produce at a local farmers’ market. Many farmers are happy to talk about their farming processes, and the produce they sell is likely to be fresher than what is available in stores. Small farms that make a profit of less than $5,000 per crop per year don’t have to have their crops certified as being organic by the USDA, so don’t expect to see the traditional labels on many farmers’ market finds.

If you’re interested in learning more about organic growing processes or if you would like to find a farmers’ market near you, head on over to Local Harvest. Talking to the produce manager at your supermarket is another way to find out more about what crops are in season. Growing your own fruits and vegetables during the summer months is another option.

What do you think, readers? Do you have a favorite organic fruit or vegetable? Have you had any luck growing your own? Feel free to email your feedback to me at carmagna@stetson.edu. For more information about nutrition and healthy eating, visit the Nutrition section of MyStudentBody.

—

References

http://www.thedailygreen.com/healthy-eating/eat-safe/Dirty-Dozen-Foods

http://dailycollegian.com/2011/04/26/organic-foods-benefit-health-but-at-a-cost

http://www.nal.usda.gov/afsic/pubs/ofp/ofp.shtml