Be Smart - Eat Smart

Final exam time is here again, and it’s easy to put aside good nutrition and healthy habits while you’re busy with other things.  But factoring in a few easy tips can help you stay focused and successful during exam week: 

1.      Eat breakfast.  It will give you energy to start your day, and help you concentrate better.  A healthy breakfast is even better, as it’s a good way to get more nutrients in – whole grain oatmeal, veggie omelet, fresh fruit – all are good ways to start the day.

2.      Eat healthy snacks to keep your energy level up – grab a raw fruit or veggie, low fat yogurt, a handful of nuts, small veggie salad.

3.      Exercise.  It will lift your mood and take your mind off the stress, even if it’s just for a few minutes at a time.

4.      Get enough sleep! 

5.      Stay hydrated.  Dehydration can make you feel more fatigued and feeling mentally foggy.  Caffeine is going to feel like your best friend right now, but make sure you are getting enough water, too.  Caffeine is a diuretic (makes you need to urinate more), so be sure to replenish the fluid lost.

6.      Find ways to cope with stress.  Take a walk, listen to some good music, hang out with friends.  Take some time to recharge before diving back into the studying.

Some things you may want to try avoiding:  too much caffeine (in addition to being a diuretic, it can also leave you feeling jittery and anxious), high fat and sugar foods, and overeating at meals, which can leave you feeling sluggish and sleepy. 

Swap for the Green Ones!

This Tuesday marks the 42^nd anniversary for Earth Day, a day to celebrate the environment around us and continue to protect it. We’ve already started to adopt many eco-friendly behaviors that benefit our health but don’t forget the benefit for our environment as well! 

 

Some simple ideas to help you go green:

      Eat local and organic

We often associate organic food with higher prices but that’s not true all the time. As the weather gets warmer, many farmers markets will be available in the area. For example, UB collaborates with farmers markets to bring locally grown fruits and vegetables to North and South campuses, beginning May 18^th (on South). Local, organic produce typically has less pesticides and is fresher than produce from the supermarket. This is both healthier for you and the earth! 

      Think reusable and recycle!

Many of the cans and bottles we use daily are recyclable. Here at UB, you can recycle them and get money back (they are located in the SU or in Ellicot Food Court). It’s a win-win situation. To go even greener, start using a reusable water bottle or coffee cup. Bottled water is not any healthier or cleaner than tap water, so why not go for the eco-friendly and more cost-efficient option and fill up your own bottle. If you’re a coffee person, bring your own coffee mug to the coffee shop. 

Cut the plastic bags

Next time you go to grocery shopping, think about your health and the planet’s health. Bring your own canvas tote to carry your groceries. Plastic bags can take years to degrade. If you forget your canvas bag, you can always ask for a brown paper bag. 

  

Take a walk

Save on gas and pollution! Instead of driving to your next destination, take a walk. It not only saves you money but decreases the amount of pollution that your car releases. Don’t forget that you need at least 30 minutes of moderate activity each day to fulfill your physical activity requirements. If walking isn’t an option, carpooling isn’t a bad idea either. 

      Save Energy

The weather is finally getting nice outside. Go outside and play instead of staying in and using electronics. Gather a bunch of friends and start a game of basketball or other game. It may actually be more fun than playing video games indoor.

Get Red Hot for Spring Break

For Spring Break, many of you will be traveling somewhere far away from all this snow.  It’s the perfect time to head to Florida, Cancun - just about any place warmer than Buffalo!  If you take part in this yearly tradition among college students, you know that you’re likely to be doing your share of unhealthy eating.  However, during Spring Break, whether you’re at home relaxing or away on vacation, try to maintain some basic health habits of eating well, being active, and trying to get enough sleep.  Here’s a tip:  simply adding the following “red hot” fruits and vegetables to your diet can help refuel you with energy while also providing some other key benefits: 

Red Pepper

Red Peppers contain 3x as much Vitamin C and 2x as much beta carotene than any other type of pepper. These vitamin C power houses can help you fight off damage to your cells, making them a major health helper for your skin cells, too. They also boost your immune system - so less worry about catching a cold and ruining your vacation!

Watermelon

Watermelon contains energy boosting B-vitamins, potassium and fructose. In hot weather, you need to drink lots of water to keep up with your fluid needs.  Watermelon is not only sweet to the tongue, but also contains 94% water.  Thanks to this, you can stay well-hydrated.

Raspberries

It will be tempting over break to overindulge in less healthy options.  But don’t neglect those needed nutrients.  Raspberries are rich in minerals like potassium, manganese, copper, iron and magnesium. Add a few frozen berries to a snack or smoothie so you won’t be missing out on these important minerals. 

Apples

Apples contain fructose which is easily processed by our body to produce energy.  Apples also contain fiber, vitamin C, and antioxidants which have a lot of energy-boosting power.  As we always say, “an apple a day keeps the doctor away.”  Trying snacking on an apple every day this break.

Tomatoes

Tomatoes are juicy, sweet and also beautify the skin. They contain lycopene which promotes healthy skin, keeping it glowing and firm.  Tomatoes also contain many vitamins and minerals which boost immune function, help reduce stress, and can detoxify your system.

This Spring Break – stay safe, stay healthy, and try to work in some healthy foods to keep you going!