Healthy Living for College Students
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HEALTHY
LIVINGBY JAY LUO AND LISA CRUMP
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ØThe Freshman 15 is a term that many students fear as they enter college.ØWhen students start college, there are a lot of changes in their
life all at once, including: a new routine, classes, people to meet, places to eat, foods to choose from, and often times, eating on the runØWhile a fifteen pound weight gain is not the normal, there are
some key tips to think about if you are trying to prevent weight gain or get back on track if you have gained weight during the transition into college lifeØNot all people gain the freshman 15 if they maintain a healthy
diet
Text taken from www.temple.edu/nutrition_freshman_15
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ØWhat contributes to the Freshman 15….1. Exposure to a large variety of food can make healthy decision difficult
2. One may feel stress from exams, work, a relationships3. Eating away from home makes it difficult to control portion4. Late night study hours can lead to late-night snacking
Text taken from www.temple.edu/nutrition_freshman_15
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ØThe college experience involves eating on the run and a fair amount of dining out – below are some suggestions on how to beat the “Freshmen 15”1. Order a half portion, kid size meal, or from the lunch menu2. Cut the meal in half before you start eating, and take the
rest home in a doggie bag or box3. Look for meals that say low in fat, heart healthy, or
healthy choice4. Less healthy food choices can be balanced with more
healthy ones
Text taken from www.temple.edu/nutrition_dining_out
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Ø Portion out food before eating and put the rest away. Out of sight and out of mind
Ø Buy smaller bags of snack food, candy and other desserts
ØWhen the food is served, look at the amount, and decide how much of it would be healthy to eat in one sitting, and get the rest wrapped up to go
Ø Remember to listen to your body, monitor how hungry and how full you are feeling as you eat.
Text taken from www.temple.edu/nutrition_portion_size
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Salty and Crunchy§ Dry cereal or Pretzels § Baked tortilla chips or Trail
mixSalty and Chewy or Smooth§ Low-fat Cottage cheese
(with fruit) or String cheese§ Tuna, hummus or quesadilla
Sweet/Chewy or Smooth§ Frozen grapes or bananas
or Frozen fruit bars § Dried fruit, raisins, water-ice,
or instant oatmeal packetsCold/Hot Foods and Drinks§ Water, skin milk,
unsweetened juices§ Tea, broth, hot cocoa, tortilla
w/ melted cheeseText taken from www.temple.edu/nutrition_snacking.html
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Ø Exercise is something that is very important to your health. It shapes your body and burns down calories
Five important aspects of exercise:1. Agility: is speed and is one thing that is improved when you exercise
2. Endurance: how long you can last while doing an activity
3. Fitness: workout daily to stay healthy
4. Flexibility: how stretchy you are, if you are able to bend and move in different ways
5. Strength: how strong your muscles are
Text taken from www.temple.edu/nutrition_exercise.html and www.library.thinkquest.org
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Week 1 Week 2 Week 3 Week 4 Week 5
Exercise 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps Varies 3 sets x 8 reps
Leg extension 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 1 set x 20 reps 1 set x 40 reps
Step ups 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 2 set x 10 reps 3 sets x 8 reps
Hamstring curl 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 1 set x 20 reps 1 set x 40 reps
Lunges 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 2 set x 10 reps 3 sets x 8 reps
Leg press 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 2 set x 10 reps 3 sets x 8 reps
Calf raises 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 2 set x 10 reps 3 sets x 8 reps
Leg plyo circuit 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 1 set x 10 reps 1 set x 10 reps
Bench press 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 2 set x 10 reps 3 sets x 8 reps
Dumbell (flys) 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 1 set x 20 reps 1 set x 40 reps
Overhead press 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 2 set x 10 reps 3 sets x 8 reps
Upright row 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 2 set x 10 reps 3 sets x 8 reps
Front /side raise 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 1 set x 20 reps 1 set x 40 reps
Bicep curls 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 2 set x 10 reps 3 sets x 8 reps
Tricep pulldowns 1 set x 10 reps 2 set x 10 reps 2 set x 10 reps 2 set x 10 reps 3 sets x 8 reps
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ØAlways eat a nutritious breakfastØEat a variety of
healthy foodsØGet moving… don’t
be a couch potatoØParticipate in activities
you enjoy
Text taken from www.library.thinkquest.org
ØInclude whole grains and fiber in your dietØDrink plenty of waterØInclude others in your
activities such as pets or friendsØMost of all have fun!
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STAY HEALTHY!!!!!