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health

This week marks the first week of March! You know what that means?!

Well… yes, March Madness…

BUT! Also, National Nutrition Month®!!

Photo credit: eatright.org

 

National Nutrition Month® is sponsored by The Academy of Nutrition & Dietetics to help promote awareness of the importance of a healthy diet and to advocate for the profession of dietetics.

This month, you will able to participate in some fun activities around the Fontbonne campus thanks to the Dietetics undergrad and graduate students.  Each week this month, I will give the run-down on what NNM events you can expect on campus.

The first activity I want to bring your attention to is going on every week this month in AB Hall. The students will create a special display each week addressing different health and food-related topics. Next to the display, you will find a short quiz based on the information presented.

If you complete the quiz, you will be eligible for an awesome prize! A winner will be awarded every week and there will be a grand prize winner at the end of the month!

Want your chance to win AND get some great nutrition information? Check out the display on the first floor of AB just down from the FCS dept. office!

Everyone enjoy their spring break (and the 60 degree weather next week!!)

-XOXO Hannah

PS: Be sure to socialize with me on Twitter or Instagram!!

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NEDAwareness_2015_Shareable_Illusions_Monday

“I had no idea that the ‘perfect’ images I see every day are digital illusions.”

“I had no idea that my passion became my problem.”

“I had no idea that bullying can trigger an eating disorder.”

“I had no idea that my quest for health was making me sick.”

“I had no idea that eating disorders don’t discriminate.”

“I had no idea…” This is the theme for National Eating Disorder Awareness Week, which is February 22-28 (this week!)

I have gone through most of my life being fairly thin. But that does not mean my weight has never been an issue, at least not in a traditional sense… I’ve heard the words “You’re so thin, you need to eat!” probably more times in my life than I care to count. I know those saying this to me had good intentions (and for the record, I always ate just fine…), however the underlying connotation of hearing this so often drilled it into my brain that I had to be thin!

By the time I got to college, however, that thin frame I had always had started to get more “womenly” curves.  Jeans I’d always worn didn’t fit the same. Shirts began feeling a little too small. My size was changing, and this was a very tough pill to swallow.

I began feeling very self-conscious in a body I had always felt so comfortable in. I began blaming my bad days on my physical appearance. I even convinced myself that getting into better shape could save my near-the-end relationship of 6 years.  So I began following a strict diet plan, committed to intense workout routines, and took fat burning supplements.

Looking at me, would you have thought I needed to loose weight? Most likely not! I was a healthy weight for my height (honestly, probably underweight according to BMI standards.) In fact, I was still hearing that “You’re so thin!” spiel. But to me, the way my body looked was not acceptable. To me, I was no longer “thin,” as I had always been.

I was constantly comparing myself to pictures I saw it the health and fitness magazines I religiously read (because I was on a journey towards “health” after all.) But just as that first quote demonstrates, these pictures of “perfect” bodies were just setting me up for more self-criticism.

Then one day I realized that this journey I had been on towards “health” had been completely skewed! I stopped taking all those supplements, got out of that toxic relationship, traded in my dumbbells for a yoga mat, and stopped shaming myself whenever I “overate.”

Today, I am thankful for my health, and I love my body for all of the incredible things it does for me! I have learned that it really is my best friend, not my worst enemy! Are there still times I feel a little insecure? Do those thoughts come crawling through my mind every now and then? Sure, but not for long!

Now, my case would have be more “disordered eating” than an eating disorder, and thankfully I had an amazing support system to help it from escalating any further. Nonetheless, disordered eating is just as significant as an eating disorder, and it is important that we are aware of the signs for both cases!

Which is why there is National Eating Disorder Awareness Week! So we can bring awareness to help the millions of people struggling with issues of body image. To help the “20 million women and 10 million men that suffer from a clinically significant eating disorder at some time in their life.” And according to the ANAD, 95% of those who have eating disorders are between the ages of 19 and 25!!

95% of these people are college-aged! Not adolescents. Not dealing with the trials and tribulations of high school. College-aged, young adults. Just like I was when I began feeling so insecure and developing a negative relationship with food!

Although, this is not to say you shouldn’t be on the lookout for signs of eating disorders at any age. As the quote above says, “eating disorders do not discriminate.” Any person, any size, any social class, any age, any background. We are all susceptible. I was even a nutrition major, so you would’ve thought I’d known better! But none of us are immune to poor body image.

So what can you do? 

For You: Feeling crumby about your body right now? Write down the top 10 things you love about yourself, that are not related to how you look! Keep it by your desk or tape it to your mirror so it is always there to remind you how much you rock!

For Your Friends: Become a voice of positivism among your friends, and put a stop to group body shaming (you know that scene in Mean Girls..)

For Others: Visit NEDAwareness.org for ways to get involved in National Eating Disordered Awareness Week!

Also be sure check out the James S. McDonnell Planetarium in Forest Park! It will be lit in green and blue in honor of NEDAwareness week!!

Think you may be suffering from an eating disorder or disordered eating? Take this survey!

Also be sure to check out my personal health blog, The Wholey Trinity, or follow me on Instagram or Twitter!

What will you be doing to help promote awareness for NEDAwareness Week?

-XOXO Hannah

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In honor of Valentine’s day, I thought some Valentine’s Day themed oats were in order!  This recipe was made on a whim, because of how much I love conjuring up new oatmeal recipes.  I’m thankful for our snow day this Monday, which gave me extra time to work on homework and study, and let me enjoy some down time with a hot cup of tea!  Sometimes it’s the little things that matter when it feels like everything else is chaotic!  Hope you enjoy my recipe of the week.  Stay warm this week and drive safely!

“Chocolate-Covered Strawberry” Valentine’s Day Oatmeal

Ingredients:

  • 1/2 cup dry oats
  • 1/2 cup strawberries (frozen & thawed or fresh)
  • 1 small banana
  • 1 Tbsp Cocoa powder
  • Sweetener of choice: Honey, Stevia, Agave are recommendations :)
  • Chocolate chips or chopped up chocolate pieces (to top)

Directions:

  1. Cook oats according to package directions, using water or milk (for a creamier texture).
  2. Add all ingredients (reheat in microwave if necessary).
  3. Enjoy!

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One of the most important concepts to master in college is time management!  No matter if you’re a freshman or senior, you have experienced what it feels like to have responsibility for how you use your time.  Here are a few tips I follow to stay on top of assignments:

1) Prioritize by listing Lists are a college student’s best friend.  Make your list and number items on your list (Example: #1 would be what you need to get done first thing, #5 can wait).  Writing down your to-do list will also let your mind rest easy, so that you don’t have to have your monstrous to-do list hovering above your head all week long.

2) Take small breaks Think cramming in homework for 5 hours straight is the best way to get the job done?  Wrong!  Taking small break every hour will help you from homework burn-out and will let you come back to your homework or studying refreshed.  Still don’t believe in breaks?  Try stretching or grabbing coffee during study sessions.  You’ll be more alert and focused!

3) Get rid of pesky distractions Yes, I’m talking about Facebook, Twitter, Pinterest, and unfortunately, your cell phone as well.  You will get more done in a short period of time without an army of distractions tempting you!  Turn your phone on do not disturb, log out of social media, and focus!  There’s always another time for social media.

4) Have a meal or snack every 3-4 hours A few brain boosting snack examples include yogurt topped with granola, a banana dipped in peanut butter, or whole wheat crackers with low-fat string cheese.  Going too long without fueling your mind and body can wreak havoc on your study efforts because low-blood sugar can cause a slump in energy.  That being said, the more sugar does not mean more energy!  A modest 100-250 calorie snack with carbs and protein will do.  If it’s meal time, try filling 1/2 your plate with fruit and veggies, 1/4 of your plate with meat or dairy, and another 1/4 with whole grains like whole wheat bread, whole wheat crackers, brown rice, or quinoa.

 

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Five Ways to Take Better Care of Yourself

by Raven February 9, 2015

Hey there Fontys! Happy New Year! Well, I’m gonna get straight to the point, the life of an undergrad can get pretty stressful. I mean, with all the things we have to deal with on a regular basis, a little self care can quickly fall by the wayside. I can admit that even before I […]

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Let’s Fight Against the Seasonal FLU!

by Kathy February 6, 2015

Hello Fontbonne students and faculty, How’s everyone doing? I hope everyone had a wonderful winter break and is now full of energy to work and study hard in this semester! Since I am a graduate student studying nutrition, this semester I would like to share some of my useful and interesting nutrition knowledge for you all! […]

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Fuel Up for a Good Semester!

by Katie February 3, 2015

I have to admit it’s been hard getting back into the swing of things this semester. Fortunately, after years of practice, (it is my senior year, after all..) I feel like I can roll with the punches and balance friends, school, and work better than ever. One thing that helps me stay sane during times […]

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The Best (and Healthist) STL Eats!!

by Hannah November 17, 2014

What I’ve appreciated most since coming to the 314 is the abundance of things to do and try! There is always something new to experience, whether the local music scene or an eclectic art show. My favorites have definitely been the awesome eateries. Here’s my top, nutrition-intern-approved spots to grab a bite. Click on the link […]

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5 Foods to Fuel Your Study Session

by Hannah November 6, 2014

Many things can effect your ability to study, like where you are or who you are with. But most importantly, what you eat can make or break a successful study session. Food can affect not only your ability to focus, but also your ability to retain whatever information you are trying to cram into your brain. […]

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Where I See Myself in Ten Years

by Katie October 14, 2014

I’ve always heard that it’s best to live in the present, and focusing too much on past and future events isn’t healthy for the mind.  While I do agree that focusing too much on the past is typically unproductive, sometimes it is productive to have an idea of what your future may look like. Now, […]

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Students writing for Real Life at Fontbonne are paid a small fee for each post by the university.