The War on Food

By Paige Waskow

Making healthy choices can often be misleading and discouraging. It can lead to unhealthy diets and obsession with weight rather than health. It can push a person to eat more, eat less, only eat x, not eat y… and on and on it goes. The war on food is tiring and often incredibly inaccurate. We do need to think about food and what it means because what we consume matters. So, how should we eat? These are four tips that can hopefully point you in the direction of healthy food!

1. Eat slow food

Like snails? Maybe. But what I am really getting at here is the less processed food you eat, the better. Processed food is typically full of what is known as empty calories. As stated by Harvard's health website:

'All food contains calories, and we need a certain amount of calories each day. But some foods provide not only calories but also other ingredients that also are critically important, such as vitamins, minerals, antioxidants, and others. When a food provides primarily calories, and little else of value to our health, we say that food has "empty calories,"' (Anthony Komaroff, MD).

Heavily processed, empty calorie food is typically made fast and is quickly available to a consumer (ex. fries, soda, and slushies). Additionally, it typically isn't fresh and lacks nutrition that our bodies need. "Slow food" on the other hand, is the type of food that takes a longer time to prepare, grow, and even consume (Slow Food USA). Examples of this could include fresh produce and homemade meals from scratch. To learn more about the slow food movement, check out the Slow Food USA website here.

                          

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2. Taste the rainbow

(Not like Skittles!) Eating in color can help you balance your meals. For example, many a high school lunch contained something like the following: a breaded chicken patty on a bun, canned peaches, and corn. Notice anything strange? All the food is a slightly different golden-y color. This isn’t a very balanced or nutritious meal. By eating according to color, you can get a better balanced meal and more of the stuff your body truly needs. Fruits and veggies are especially colorful and that is a good thing! Get some green, yellow, purple, and red on your plates.

One thing to add is that this doesn’t mean processed foods with artificial colors. Yes, M&M cookies and Airheads have a lot of colors, but they are most definitely not a balanced meal. For more information about the science behind color in food, check out this cool website from the Food Network here!

                                        

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3. Eat more whole grains

Grains can be good for you, but it depends on the type. There are two types of grains, whole grains and refined grains. Whole grains are not altered and have many vitamins and fiber whereas refined grains are essentially processed to only provide carbohydrates (Bjarnadottir, 2017). This means that refined grains can be considered as empty calories, and you aren't really getting much out of them.

Want to take a wild guess at the kinds of foods that contain or are refined grains? If you said pop tarts, white bread, bagels, and cake, sadly, you'd be right. Anything that contains white flour is refined, and you aren't getting your bang for your buck in the nutrition department. Can this cause further problems?: Yes. As Adda Bjarnadottir of Healthline says, "Refined carbs cause rapid spikes in blood sugar and insulin levels, and only make you feel full for a short time. This is followed by a drop in blood sugar, hunger and cravings," (2017).

So, can you still eat grains and avoid refined ones? Of course! Whole grains are typically labeled as such and include foods such as popcorn, oatmeal, bread, and pasta. The more processed a food is, the more likely it isn't a whole grain.

4. Try new food!

Everyone has that one food they have never tried and yet, it is surely has to be the most disgusting thing in the world. I am guilty of doing this, and my "no" food is beets. I've only had beet juice (why would they do that!?), which wasn't a great experience (it tasted like sweet dirt), and I have yet to attempt them in solid food form (I really don't want to). I often see them at the Caf, baked or sauteed, and I refuse to put them on my plate. So, I definitely need to try my own tip.

Trying new foods is a great experience, even if you don't end up liking the food. I discovered a few years back that I love brussel sprouts. They are now my favorite vegetable. Ever. Had I not tried them at a friend's house, I wouldn't have known that I was missing out (and that I could eat something healthy that I really enjoyed). My point here is that trying new foods doesn't hurt you. Yes, you may rush to get some water, but you also might find a food you love. It's a great way to expand your palette, eat more colors, and discover something great.

                       

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Please note that this isn’t a perfect guide (especially if you have a dietary constraint) but rather some direction to eating well. Everyone’s bodies are different! My intention is additionally not to body shame or suggest dieting to “fit” a societal beauty standard. Things like weight do not determine how healthy someone is and should never be the basis of how someone is viewed in society (although we seem to struggle with that).

Thanks for reading!

References:

Bjarnadottir, Adda. “Why Refined Carbs Are Bad for You.” Healthline, Healthline, 4 June 2017, www.healthline.com/nutrition/why-refined-carbs-are-bad.

Komaroff, Anthony. “Understanding Empty Calories.” Harvard Health Publishing, Harvard Medical School, June 2016, www.health.harvard.edu/staying-healthy/understanding-empty-calories.

Slow Food USA. “About Us.” Slowfood USA, 2019, www.slowfoodusa.org/about-us.

Television Food Network. “Eating by Color.” Food Network, 2019, www.foodnetwork.com/healthy/photos/eating-by-color.

Refresh Sleep Program

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In my obsessive desire to improve my overall sleep pattern,
I started the Refresh Sleep Program one week ago. I’ve researched “how to get the best sleep”, drank tea, practiced yoga, and even showered earlier with the hopes of attaining eight hours of sleep per night. Sadly, this has yet to be the case, but there has been a noticeable improvement. I could not get to sleep earlier last week, at least not with all the pressure I put on myself to change my habits. This week, I’ve changed my pattern little by little. When I look at the clock, 11 pm makes me sleepy. I also time myself using a stopwatch to make sure I stay on track. I’ve been getting to bed before midnight for four days now.

Since I stayed up until 2am last Wednesday, I went to bed by midnight over the weekend. I’ve also been extremely exhausted from all my work, and have been ready to go to bed by 8pm. I am getting more than seven hours of sleep every night - improvement from last month - and I feel more relaxed at night too. It seems that seven and a half hours is what I need to wake up with gusto, but my energy level is still far lower than last semester. I’ll just blame the cold and my weary muscles for that.

Let's wrap this up. I was given a simple 30-second-sleep log to fill out every morning, and while I prefer reflection (all the time) it’s best to move on. Rather than weekly updates, I’ll be doing monthly updates on my sleep progress. The less I worry about it, the easier it is to get things done. This is my New Year’s resolution, and I intend to keep it.

If you or anyone you know is interested in learning more about their sleep behavior, make sure to check out the posts listed down below!

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Links

Proper Sleep 

A Better Night Routine

Keeping Toasty: SNOW DAY

by Arabella Chamberlain

trying to get to class (Photo Credit)

IT'S A MIRACLE. We all thought this would never happen. After days of trudging through piles of snow for those unyielding 8AMs, we've finally heard those word we thought we'd never hear: "CLASSES CANCELLED." It's insane how excited all my friends got upon the news. Upon countless professors constantly insisting that "Coe never cancels" or "as long as Coe is open, I'm teaching,"  that blessed email was greeted with rejoice. That being said, what do we do now?

Since classes are cancelled because of the freezing cold temperatures, it might be a smart idea to stay in on Wednesday. But before you bunker down, make sure you have supplies to last you or good enough winter clothes - scarves, hats, mittens, parkas - to keep you toasty outside. Even then, avoid long term exposure to the elements and know when to seek medical attention.

when the wind blows on campus (Photo Credit)

Other than the terrifying risk of hypothermia and frostbite, you're free all day Wednesday! Take this time to get some stuff done. Here's some suggestions:

1. Sort emails. (And respond to the important ones!) Been putting off replying to that one from your boss - Stop stalling and get to work! Make folders and organize your emails. Delete all those emails you don't need anymore. 
2. Do that laundry you've been procrastinating. You might have to wait a bit for the washer or dryer to free up, but you don't have class, so no excuses! If you can't find a machine to stake a claim on, maybe chill in the laundry room and strike up a conversation with someone new. Who knows - you might find true love! (You're welcome, btw...)
3. Get ahead (or catch up) on homework. We all know there's always that one professor that's going to say, "the assignment is still due Wednesday." Don't be caught off guard. Check with professors that haven't already reached out to you and find out if their course schedule is just shifting a little or if that exam is still Friday. Even if you think you're on top of everything, run through a mental list of upcoming assignments and things to study for. Anything you can start early on? Midterms will be here before you know it.
4. Reorganize. Clean up your room. Sort your assignments in a planner. Fix your schedule. All of these are great ideas to get started on early in the semester so by midterms, you aren't losing your mind. Save a piece of your sanity!
5. Take time to recover. Are you feeling under the weather? If this cold weather has wiped you out and you've got the sniffles, curl up under the covers and try to relax. Take a nap, get some rest. Let your body work its magic and hopefully you'll be feeling better soon.
6. Read a book. (Or binge-watch Netflix...) Use some of this newfound free time to pick up a book. Reading for enjoyment seems to go the wayside once we get to college, but it can be a great way to de-stress and stretch your imagination. Find a good book, grab some cocoa, get a comfy blanket and go to town! 
7. Catch up on the LC Blog! My colleagues and I have been tirelessly working to get new content out to you guys, but maybe you've missed something exciting. Scroll back through our posts and let us know what you think! 

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Stay warm!

(Here's some puppers to inspire you.)

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Photo Credit

Proper Sleep

Without enough sleep, we all become tall two-year-olds.
~ JoJo Jensen, Dirt Farmer Wisdom, 2002

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Yesterday Afternoon

New Year’s may seem so long ago, but it’s only been 23 days since I promised myself I’d get eight hours of sleep every night. Over winter break I met that goal, Fall semester was horrible for my sleep cycle, especially since I slept 8-9 hours every day. Coe sent out an email earlier this week about a sleep program that has come to campus to help willing students gain a full-night’s rest. I bought a Fitbit for the purpose of tracking my sleep, and now I can use it’s complete capabilities. Using the pack I received from in front of the caf, I will follow their plan this week and see if there’s been any improvement.

In the pack I received were: a stress ball, chamomile (herbal) tea, a sleep mask, earplugs, and a guide sheet. The guide sheet lists a ton of helpful ways to help you wind down and prepare for sleep hours ahead of time, which is what I need. At the bottom of the sheet are (outdated) links to Sleep Education and Center for Disease Control. By learning more about sleep, sleep issues, and methods to remedy a not-so-good situation, I hope to arm myself with motivational tools. I’ll be posting weekly updates on my progress and any new information I find. For now, I’m going to take a nap.

P.S. I did notice contradictions between the pamphlet I received and the guide sheet. The pamphlet says “when you nap, you get mostly deep, non-REM sleep. This helps pay off a sleep debt, without shortening the next night’s sleep”; while the sheet says “if you have trouble sleeping, avoid naps, especially in the afternoon”.

Today
Yesterday afternoon I took a 1.5 hour nap on my yoga mat, on the floor of my dorm. I don’t want to nap in my bed, because it’s too comfortable and I’d never get up on time, so I relaxed to the smell of peppermint and tea tree and fell asleep. I felt much better after this nap, refreshed, and ready to do my homework. The trick was to go to sleep for the evening. My Fitbit buzzed me to get ready for sleep at 10 pm, and by 11 I was ready, but not sleepy. I decided to watch one more episode of my show, and restart my knitting, and wound up going to bed at my usual midnight. It seems midnight is my new pattern for this semester, and according to the pamphlet I have to keep the same hours on the weekend...this is troublesome, but doable. I got great sleep last night, but unfortunately forgot to wear my Fitbit to bed so I don’t have the data…

I usually stay up a little later on the weekends, but for now midnight will be the standard until I can get in bed by 11:45, then 11:30, and so on until I make it to 11 on the dot. I’ll keep you posted.

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Sources

Jordan, Paul. 84 Famous Sleep Quotes. 2019. Web. 25 1 2019. <https://sleephabits.net/sleep-quotes#necessity>.
N/A. Healthy Sleep Habits. 9 2 2017. Web. 25 1 2019. <http://sleepeducation.org/essentials-in-sleep/healthy-sleep-habits>.
N/A. Sleep and Sleep Disorders. 5 2017 6. Web. 25 1 2019. <https://www.cdc.gov/sleep/about_us.html>.

A Better Night Routine

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I’ve had a set schedule since I was born. I can’t quote my mother on this, but she understood the necessity of a daily routine for her daughter. Everyone needs some variation of order in their life, and some are more than happy to create some. When to eat, sleep, wake-up, shower, and play, soon shift from the parent’s responsibility to the school’s. Depending on when school starts - whether you need a ride there or can walk, the clothes you need to wear to match the weather, lunch, recess, classroom changes, et cetera - your schedule will shift, but mostly it was prepared for you. Now, you’re an adult. Once you choose your classes, your schedule gains some structure; it’s up to you to decide when to do any and all of these activities. 

My priorities changed last summer, and I took control of my time. One difference is that now I don’t work until 9 am. My goal was to gain at least eight hours of sleep every night. Midnight is my cut-off point, and the latest I wake up is 8:15 am. Still, I only get 6-7 hours of sleep, and wake up exhausted. The goal of today is to discover techniques I can implement to create a better way for me to get all the sleep I need.

LifeHack
Leon Ho of LifeHack.org offered many solutions to the ongoing sleep struggle battle, but I do not work a 9am-5pm, I work a 5pm-9:30pm-10:00pm shift. I am a part-timer, and dropped a shift this semester so I can do my homework and have more time to study. Here’s a general overview:

• I wake up 8:15 am at the latest Mon-Thurs
• Mon and Tues I return from work around 10 pm 
• Mon and Tues I eat dinner around 10 pm

Leon recommends having dinner a few hours before bed (Ho 1) but that’s impossible for me. I only have two hours (max) before I need to be knocked out in bed at midnight. He also recommends a “light” meal, but ramen is ramen. We’re college kids (adults) so a freshly grown garden salad is not an option. Instead, I will throw my boots and coat off, and eat slowly until I’m full. He also recommends taking the time to be tidy (Ho 1), but this won’t happen either. I put things where they can go, and clean them up on Wednesdays.

I skipped to his three-point-system (of sorts) because I already know the other advice he gives.

1. Have a clear plan
2. Create reminders and alarms
3. Start small, make it easy so that you can’t say no

My goal is to have the same routine for every night, including the nights I work. I need to: 1) eat dinner and drink water, 2) change the water in my oil diffuser and fill it with a new scent, brush my teeth, 3) wash my face, floss, and moisturize, and 4) have all my electronics turned off and charging at least 15 minutes before bed. I also need to implement yoga into this 1.5 hours block of free-time I’ve already filled with the other four. The plan is for me to first eat and relax by watching videos on my laptop for half an hour. Next, I’ll wash my face, et cetera. Afterwards, I’ll refill my oil diffuser. At 11:30 pm I’ll meditate for 15 minutes; if there’s time between this and the diffuser I’ll clean a little (it’s not a priority). At 11:45 pm every night I will go to bed, no exceptions. 

I do believe this will be difficult to maintain because I can’t control when I get out of work, the weather, or my transportation. The best way to start a habit is to start it, so this is my goal for the evening. Wish me luck!

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Sources
Leon Ho. Life Hack. 22 August 2018. Web. 22 January 2019. <https://www.lifehack.org/679044/night-routine-ultimate-guide>.