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Physical Wellness isn't always about the number on the scale! Take a moment and readjust your thinking.

 

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Top tags: #GLACUHO #HealthyEating  #Health  #Health #GLACUHO #Wellness #Snacking  #stress  #wellness #SAPro #SAGrad  #wellness #SAPro #SAGrad #GLACUHO #H_W #diets #hea 

Beware of FAD DIETS!

Posted By Dakota Fields, Complex Director, Western Illinois University, Monday, August 27, 2018

You hear about them all the time, Fad Diets, but how much good can these really do?

The real answer is: it depends on you!

To name a few: Paleo, Keto, and the Whole 30. There are more, I am sure, but these are the first few to come to mind. Now, are these diets bad? No. They focus on clean eating, better habits, and cutting unhealthy foods. I’m going to focus on Paleo, since I did that for one month during grad school.

Paleo focuses on clean eating and cutting out processed foods, additives, and excess sugars. You can eat lean meats, veggies, fruits, and nuts. At first glance, that sounds like a lot of food, and it really is, but then we think of what we can’t eat: dairy, legumes (this includes peanuts and peas), most liquids (if you’re a creamer and sugar coffee person, nope! now you can only drink it black), no breads/wheat, no cooking/using oils (except olive oil in a salad), and no corn. You cut out a lot more than you think, especially, nowadays with how normal it is to just “grab and go.”

There are pros and cons to these diets, just like any healthy eating practice:

  • Quick Pros: Promotes clean eating, restores natural energy levels, can cut weight
  •  Quick Cons: Long term commitment, can be expensive, incorporating old diet practices can mess up progress

The con of “long term commitment” is probably the most difficult, but why? To maintain the benefits of these diets, you have to commit for long term, there is a small window for flexibility. With Paleo specifically, I did it for that month, and cut some good weight. However, the next month, when I went to my normal eating habits, not unhealthy per say, but drinking cream and sugar coffee, snacks from time to time, and so on, the weight slowly came back. My body was so used to not having it for a month, but when it was introduced back in, the progress I made was lost.

Now for me, I just did it for a month to see if I could do it. I felt better, I looked better, but it was not cheap. If you are someone who can commit to this diet or lifestyle, then more power to you, but remember, there is little from for flexible eating. Short term benefits and long term benefits are only possible with lifestyle changes and that’s what these “diets” are meant for. Do you want to diet or change your lifestyle and that’s why the answer to these working well or not, depends on you. 

Tags:  #wellness #SAPro #SAGrad #GLACUHO #H_W #diets #hea 

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Happy Crunchy Snacking...At Work

Posted By Elina Savoie; Complex Coordinator, Northern Illinois University, Friday, April 13, 2018

We often eat either in the dining hall while at work, or on the go quite often with our busy housing lives. By the time I get to the dining hall, I am craving something crunchy or salty! There are tons of statistics and lots of research explaining why we have those cravings but, as we already established...we are all pretty busy! So, I’m going to give you some quick, easy, and healthy crunchy snacks that will make your tummy happy, beat those cravings, AND not ruin all of your healthy lifestyle goals!


  • 1 oz Almonds - Grab a bag in bulk and keep in an airtight container

  • 1 Apple - Buy a bag in the produce department and keep in a basket on your desk

  • Celery or carrots and Peanut Butter - Keep a jar of peanut butter in your desk and bring celery or baby carrots to work for an easy snack

  • Rice Cakes - Easy, yummy, crunchy, healthy! Despite grandma always eating them, there are tons of yummy flavors out there that taste a lot like chips and give the same crunch.

  • Roasted Chickpeas - Buy them or roast them at home and add any flavoring you like!

  • Microwavable Popcorn - Fun, skinny flavors available in individual packets for a filling pick-me-up

  • Yogurt Drops - Drop your favorite yogurt flavor on a wax paper lined cookie sheet and freeze. Pop off when frozen and put into snack baggies, and toss in your freezer at work for a cool, crunchy, flavorful snack


Don’t let your whole day go without eating

Your body will go into starvation mode and you will be more likely to eat poorly at mealtime.

 

So much pops up in our daily work, getting away for lunch or at the end of the day to prep for dinner isn’t always possible...be prepared by arming your office space with great snacks in your favorite flavors that will be there for you, no matter what!


Happy Snacking!


Tags:  #Health #GLACUHO #Wellness #Snacking 

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Take a Bite Out of Stress Eating

Posted By Dakota Fields, Complex Director University Housing/Dining Services-Administrative Western Illinois, Thursday, March 22, 2018

Take a bite out of stress eating!

As housing professionals our lives are never set in stone, right? From one on ones, staff meetings, student conduct, advising, and so much more, our lives can be quite stressful. This stress doesn’t make eating better any easier, sometimes it makes it harder. Everyone has been there! Stress makes us just want to do whatever feels good to relieve as much stress as possible and sometimes this includes eating junk food or fast food and sometimes lots of it. Speaking for myself, when I am really stressed, I don’t even want to think if I am eating healthier and go straight to Taco Bell and order half the menu; not literally, but close enough! Take a look at the tips below and I hope you try to incorporate them in your daily life. I am no dietician, but if you want to talk about this in more depth, feel free to reach out. Best of luck in eating better during stressful times and until next time!

1.       Make a Plan and Commit! 

When you are having a stressful day or week, make a plan and commit to it. That could be going to a certain place and ordering a healthy option for lunch that day. This could also include pre-making healthy meals to eat or going out and keeping the calorie intake below a certain number.

2.       Drink Water/Small Snack before each meal

If you intake small snack, for example an apple or cup of grapes, or drink a cup of water before each meal, you will become fuller quicker. This can help us realize we need to slow down on the current meal or take in less in one sitting.

3.       Moderation is Key!

All things are good in moderation. So, for me Taco Bell is my life, but I obviously can’t eat it every single day. If you’re trying to eat healthier, it is okay to have junk food and fast food occasionally. This occasional cheat meal could relieve stress by giving you something to look forward to.

4.       Intake of Superfoods!

There are some foods that help produce chemicals in us that make us happier and relieve stress. These foods include leafy greens and dark chocolate. Take a look at this attached article for more ideas on what to incorporate in your daily life. http://www.health.com/food/12-superfoods-for-stress-relief#stress-busting-foods

Tags:  #GLACUHO #HealthyEating  #Health  #stress  #wellness #SAPro #SAGrad 

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