#basicsofhealthyeating

[physicalhealth2014]

Stress and Weight

We have all heard different causes for obesity: lack of exercise, overeating, and metabolic rate are the most known. However, all of these characteristics can be attributed, at least in part, to stress. Yet as college students, stress is an ever-present part of college life and difficult to avoid. So what needs to be done? First, let’s look at the facts.

In a study by an Iranian medical team, scientists tested the effect of psychological distress on weight concern and weight control behaviors. About 9500 randomly sampled subjects took a twelve question health questionnaire and were consequently divided into low stress and high stress groups. First, the study found that a larger proportion of those with high stress are obese. Then among the overweight or obese subjects, the higher levels of stress were associated with lower weight concern and lower acceptable physical activity. Essentially, the lack of concern provided significant evidence that those with higher stress levels are prone to weight gain and obesity. Fortunately, higher stress and weight were also linked to higher rates of healthy diet behavior, so if you find yourself on this path, the odds are in your favor to get out of this cycle.

This study showed that stress management should be a crucial component in obesity prevention and control programs. Stressing over assignments, work, or emotional problems can cause subconscious snacking and overeating. Therefore, controlling your stress may be the first step in eating a healthy diet and preserving your physical health. As long you can be aware of your stress levels and be in control, physical health will follow.

Information from:

Roohafza H, Kabir A, Sadeghi M, Shokouh P, Aalaei-Andabili SH, Mehrabi Y, et al. "Psychological distress effect on weight concern and weigh control behaviors." Arch Iran Med 17.9(2014): 608 – 612. PubMed. Web. 8 Nov. 2014.

http://www.ncbi.nlm.nih.gov/pubmed/25204476

[physicalhealth2014]

Choose Healthy Now!

The population in Hawaii combats obesity to a greater degree than those on continental United States. About 24% of adults are obese, and 33% are overweight. Although this may seem like a large percentage, it is not far from the direction the rest of the United States is going if we’re not careful. Taking this into account, a group dedicated to promoting public health chose to establish Choose Healthy Now! Project. This pilot project provided funding to increase availability of healthy foods to work environments.

Hawaii’s Department of Health and Department of Human Services' Division of Vocational Rehabilitation Ho‘opono Vending Program collaborated to bring healthier choices to six worksites across the area. The groups offered healthier options in vending machines, but they did not stop there. They also labelled foods with three stickers: green for healthy, yellow for caution, and red for detrimental foods. Posters and signs were also placed around the buildings and cafeterias to raise awareness for healthier choices, and efforts were made to remind and encourage employers for healthier eating options.

As a result, employees admitted to more consciously making healthy choices. Also, during work breaks, employees were more likely to choose healthy choices rather than soda or salty snacks when they were color coded with a red sticker.

So what does this tell college students? Sticker or no sticker, students need to be aware of what category of food you are eating. So next time, pay attention. What sticker would you be putting on your food?

Study from: Mather, Carolyn Donahoe and McGurk, Meghan. "Promoting Healthy Snack and Beverage Choices in Hawai‘i Worksites: The Choose Healthy Now! Pilot Project." Hawaii J. Med Public Health 73.11 (2014): 365-370. PubMed. Web. 7 Nov. 2014

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4238126/

[physicalhealth2014]

The Science Behind College Diets

How many times have you gone to your college dining hall and made a conscious effort to pick your food? Although many of you do actively avoid the dessert bar or sodas, are you careful about having a balanced meal? If you do give conscious effort, surprisingly enough, you are one of few.

In a study of female freshmen, researchers surveyed various subjects in a variety of areas using careful sampling techniques in order to determine the eating habits of these freshmen. For these subjects, researchers focused on responses when they asked their subjects about their daily intake of fruits and vegetables. As the responses grew more and more nuanced and technical do to the unwillingness of a few subjects, the answer became very clear. The subjects admitted to consuming a larger proportion of carbohydrates, sweets, and protein than recommended while consuming fewer vegetables and fruit. However, these results were found to be indicative of the entire population of college freshmen—a group apparently struggling with their increase in autonomy regarding food. Due to hunger, temptation, boredom, or stress, young adults were more likely to eat unhealthy food than many other populations researchers have studied.

Of the people surveyed who ate healthy diets, they did so to uphold their body image and social norms. Also, if healthy foods were easier to access than unhealthy (which is usually not the case), these students were more likely to eat a balanced diet consistently.

So what do you do?

Focus on what you put on your plate. How many natural colors can you get?

Keep a positive self-perception. You are what you eat!

Try to make at least half your plate made of fruits and vegetables.

These are basic steps to get you started on the path to eating healthy, and consequently, preserving physical health.

Information from:

Kedem, LE.Evans, EM. Chapman-Novakofski, K. 2014. "Psychometric Evaluation of Dietary Self-Efficacy and Outcome Expectation Scales in Female College Freshmen." Behavior Modification (2014). PubMed. Web. 28 Oct. 2014. 

Also found at: http://bmo.sagepub.com/content/early/2014/07/16/0145445514543467.full.pdf+html