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Staying Healthy on a Student Budget

As a student, you’re probably spending so much energy (and money!) on your education that you hardly have time to think about your health. However, unhealthy habits add up—whether it’s eating ramen for dinner for the fifth night in a row or the energy drinks you chug to keep you up after an all-nighter, your body will start to feel the effects soon enough. But what do you do when you’re strapped for cash from your latest textbook purchases? If you can’t afford a gym membership or buying your groceries at a health food store, the prospects of a healthy lifestyle may seem dismal to a student at first.

Your health should be one of your top priorities, even when your schedule or your wallet may not suggest that. Besides the obvious physical benefits of a healthy routine, sticking to healthy habits will actually help you concentrate, remember information, and have the energy to keep going through those long days. Start small: there are inexpensive but effective ways you can watch out for your health as a student.

Here are a few ways to stay healthy on a student budget:

Pack smart. There’s room enough in your backpack for stuff besides your books. Carry a water bottle with you to stay hydrated, and pack some healthy snacks for study sessions (fruit or granola are great choices). You should also consider packing a healthy lunch if you’re spending all day on campus—that will deter you from spending your hard-earned money on those greasy food trucks parked in front of the library. (I know it is tempting…)

Do your research. Even if you’re really strapped for cash, chances are there are opportunities for you to engage in healthy activities that you aren’t even aware you can afford. For example, are there coupons you could be using to get discounts at health food stores? Do yoga studios or gyms offer student discounts on certain days of the week? Know your options before you give up on your health just because your wallet leaves more to be desired.

Take advantage of on-campus services. Many colleges and universities charge hefty student fees along with their tuition at the beginning of the year (which most students are less than ecstatic about). Instead of doling out your money without a second thought, take a look at the services that are offered to members of your post-secondary institution. Services like gym facilities, counseling, and clinics may be covered under your student fees.

Compromise. Maybe you can’t afford all-organic goods or a luxury gym, but there are certainly ways to construct your own, alternate healthy patterns. Can’t find a treadmill or a personal trainer? Try running in the park instead (and download one of many exercise mobile apps available online). When it comes down to it, your health is your choice—if you really want to stay healthy, you’re going to find a way to do it that doesn’t involve breaking the bank.

May 31, 2015
Everything in Moderation: The Balanced Approach to Healthy Eating

Healthy eating is important for reasons I’m sure you already know about: to keep your energy levels high and to allow your body to function at its peak. But eating well is just as important psychologically as it is physically and, from a mental health standpoint, it’s important to practice a balanced rather than an all-or-nothing approach.

To me, “eating well” means focusing on whole foods, minimizing processed foods and consuming lots of fruit and vegetables. “Eating well” means choosing whole grains instead of white starch, and brown rather than white rice and pastas. It means eating a healthy and balanced breakfast, eating every 4 hours or so and staying well hydrated.

What “eating well” does not mean is dieting, or staying away from anything containing sugar. “Eating well” doesn’t mean never eating dessert, and it definitely doesn’t mean not enjoying what you eat and using food as punishment. Thinking that you need to eat a perfectly clean diet with no treats whatsoever is dangerous, and can lead to disordered eating.

Enjoying and indulging in treats once in awhile will not make a dent in an otherwise healthy diet. Rather, it will keep you balanced psychologically, and it will result in a healthier attitude toward food. Denying yourself the piece of cake you really want does not always mean that you’re disciplined; instead, it means that you’ll probably binge on it later and “start again tomorrow.” This can result in a vicious cycle; rather, be friends with desserts. If you really want to be healthy, have a little; if you’re still thinking about it and want to have some more, have some. Don’t get trapped into believing that having dessert means you aren’t eating well.

You can also make healthy, unprocessed treats and desserts for yourself using natural sweeteners like honey and agave nectar. There are lots of websites with ideas for delicious and chemical-free desserts that will fuel your mind and body with clean energy. Just remember that, as important as it is to provide your body with the fuel it needs to work well, it’s equally important to enjoy the food you eat in order to keep your mind calm and balanced.

January 31, 2015
Nutrition for High School Athletes

Do you get up at 6 a.m. to go to hockey practice, go for a 5 KM run before school starts or swim 20 laps once the school day is complete? If so you are probably serious about athletic training.

But did you also know that practice and training are just one aspect of excelling at your chosen sport?

One of the most important aspects, and one of the most often over looked by young athletes, is nutrition. In order for your body to function at its maximum potential you need to ensure it’s getting all of the necessary nutrients it needs to perform.

Think of your body as a car. Cars need certain fluids to run properly: gas, oil, transmission fluid, brake fluid, power steering fluid, coolant, and wind shield washer fluid. All of these are essential to the car’s maintenance and operation. Your body works in much the same way.

Hydration is one of the most important things to pay attention to. Water affects physical and mental health and athletic performance. A person’s hydration level depends on the amount of water they take in versus the amount of water they put out. The body gets water from liquids, food, and water it produces itself called metabolic water. Water is lost through urination, sweating and breathing. Ensuring you don’t get dehydrated is key in maintaining performance levels.

Jason Hadland, Bsc.Kin, CFC, PLFC, and Fitness Co-coordinator at the Canada Games Aquatic Centre in Saint John, New Brunswick says, “the rule of thumb for young athletes is to drink 20 oz. two to three hours before the activity and another 10 oz. 20 minutes before. Then drink 20- 24 oz. post exercise.”

“Eating three meals daily and two to three snacks are recommended to keep your body properly energized. Proper eating and snacking before or after athletic events can help reduce injury and speed up recovery time,” according to Hadland. A balanced diet is one that consists of protein, carbs (aka carbohydrates), fats, vitamins and minerals. Avoiding processed foods is also a good idea, as they tend to be less nutritious and full of sugars, bad fats, salt and preservatives.

Carbohydrates provide the body with its main source of energy. The body stores carbs in the form of glycogen and then burns this glycogen during exercise. Once the body has drained its supply you become extremely tired. Foods high in carbs are good for athletes as they help ensure your body doesn’t run out of fuel. Examples of good carbs are those found in fruits and vegetables, brown rice, wild rice, whole rye bread, 100% whole wheat pastas and bread, and whole grain cereals. “Fruits, vegetables and grains should make up three quarters of every meal. You should aim for at least 5 servings a day,” says Hadland.

Protein is also important as it helps your body build muscle and replenishes your body’s supply of iron. Good protein is found in turkey, chicken, fish, nuts, eggs, beans and tofu. Hadland says dairy foods like milk, cheese and yogurt should be consumed 3 to 4 times a day. These foods offer protein, calcium, vitamin D and some carbs.

When training for any sport it is important to remember a well-balanced diet is key. One of the simplest ways to ensure you are getting the appropriate amount of servings of fruits, veggies, dairy, grains and meat is to follow Canada’s Food Guide. Though if you are a competitive athlete you need to remember you need approximately 500 more calories a day then the average person.

A link to Canada’s Food Guide can be found at: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php

September 24, 2013