Friday, January 14, 2011

HealthTip: Write Your Stress Away

As students, many of us get stressed when tests, mid-terms, or finals are around the corner. Some of us have trouble sleeping, some of us have stomach problems, while others deal with their stress by just feeling stressed and not accomplishing much (kind of like myself when I get a bit too carried away).
A new study suggests a simple technique that could decrease anxiety and improve test scores. The study found that when students spent 10 minutes writing about their test anxiety and fears just before a test, many participant scores increased. The biggest improvements were seen in students who were the most stressed before testing. It is common that students who are chronically anxious may perform below their classmates. This may be because worries may compromise important thinking and reasoning skills that we could otherwise use when we're at our best. In the article, one of the doctors mentioned that "when you're worrying and you don't put that worry into words, it has an impact and makes it harder to focus and to pull knowledge from your memory to do well on the test." Similar techniques have been used with teens who have trouble sleeping at night. Writing down concerns before bed may help people clear their heads and fall asleep.
So if you've been having some exam related anxiety, this may be something you'd like to try. And don't rule yourself out if you're not a student! This activity may also be beneficial to you because we all get stressed, but you'll never know unless you try!

Information Source:
http://www.nlm.nih.gov/medlineplus/news/fullstory_107655.html

Thursday, January 13, 2011

HealthTip: Protein Portion Sizes

A large percentage of Canadians consume more protein than the requirements of their bodies. However, it is common for some vegetarians to not consume enough. Most of us need between 1-3 servings of protein each day. Examples of one serving of protein include:
  • 1/2 cup or 2.5 oz cooked fish/ poultry/ shellfish/ lean meat
  • 1/2 cup low fat, low salt deli meat
  • 175 ml or 3/4 cup beans/ peas/ lentils
  • 175 ml or 3/4 cup tofu
  • 2 eggs
  • 30ml (2tbsp) peanut butter
  • 60ml or 1/4 cup nuts and seeds
Lean meats along with alternatives such as beans, lentils, and tofu, are the suggested sources of protein in a healthy diet. Protein aids in tissue repair, growth, and maintenance of the body.

Many of us consume large amounts of saturated fats and cholesterol without even knowing it. As previously mentioned in my heart health posts, saturated fats and cholesterol can build up in arteries over years and cause blockages in blood flow to the heart. These blockages can then cause a heart attack.
A point to consider would be that lean meats contain less saturated fat, while plant sources of protein contain no cholesterol! So why not buy the extra lean ground beef, throw some beans into your chili, try making a lentil soup, or have some tofu in your stir fry from time to time?

For more information, take a look at Health Canada's Food Guide website: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php

HealthTip: Milk and Alternatives Portion Sizes

Most of us need between 2-4 servings of milk and alternatives. Examples of 1 servings from this food group would include:
  • 1 cup milk 
  • 1 cup chocolate milk
  • 1 cup fortified soy beverage
  • 3/4 cup kefir
  • 50g cheese
  • 175ml or 3/4cup yogurt
It is suggested that we choose low fat milk options, and drink 2 cups of 1% or 2% milk each day (fortified soy beverages are available for those who are lactose intolerant). An extra glass at breakfast, during a snack, or at dinner may be enough for you to meet your needs! The addition of milk and alternatives into our diet provides calcium and vitamin D for bone health and decreases the risk of osteoporosis later in life.

For more information, take a look at Health Canada's Food Guide website: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php

HealthTip: Grain Portion Sizes

In a previous post about portion sizes I discussed the size of 1 serving of fruits and vegetables. But ovcourse, our bodies require much more than just fruits and vegetables! I'll provide a few examples of the size of 1 serving of grains, dairy, and protein in this post to try and make this topic a little less confusing.
Most people need between 4-8 servings of grain products depending on their age, gender, and other health issues. Examples of 1 serving of a grain would be:
  • 1 slice of bread
  • 1/2 a bagel
  • 1/2 a pita/ tortilla
  • 1/2 cup of cooked rice/ quinoa 
  • 1/2 cup cooked pasta
  • 1/2 muffin
  • 3/4 cup hot cereal
  • 1 small roll
  • 2 medium rice cakes
  • 8-10 saltine crackers
It is recommended that at least half of our grains are whole grain, each day. Whole grains contain B vitamins and add fiber to our diet. Fiber is associated with greater cholesterol control and positive heart health.

For more information, take a look at Health Canada's Food Guide website: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php

Tuesday, January 4, 2011

HealthTip: Trying to Lose Weight?

With the new year just passing, a large amount of the population will set out into 2011 with a common goal of eating healthy, losing weight, and/ or going to the gym. How long we stick to this goal is all dependent upon our internal motivation to meet/maintain the goal, our environment, and certain circumstances which may create barriers to our goals. If you're looking to lose weight, a tip to add to your box of tricks may be to keep a food diary. Keeping a journal of snacks and meals may be one of the best methods used by successful dieters. Dr. Christopher J. Mosunic mentions that "keeping a food diary is exercise; it will always help you lose [weight] if you do it consistently." The doctor compared food diary keepers to non-diary keepers and found that those who keep diaries are very successful when compared to those patients who didn't record what they ate. It's thought that dieters who keep a food journal are more successful because they are willing to acknowledge every bit of food they eat. This process clearly shows the patient how many calories they consume each day and can also help identify problematic eating patterns.
Although dieting may seem like a common or harmless task to take on, it is important to consult a physician or dietitian to determine if dieting is necessary for you, and to confirm that your chosen diet does not limit essential nutrients required for maintenance and growth of your body.

Information Source:
http://www.nlm.nih.gov/medlineplus/news/fullstory_107249.html