Here at "An Apple A Day" we are dedicated to all things "health". Lately, I've been writing a lot about physical health, but keeping mentally healthy is something that I think is even more important. SCU really does a great job of providing it's students with convenient access to mental health services. The Cowell Center (you know, where you go when you are sick and they send you home with cough drops, crackers, and painkillers..) also houses CAPS which stands for Counseling and Psychological Services.
DID YOU KNOW? That every student can receive 10 sessions with a licensed psychologist per academic year.. FOR FREE.
There are many services available for students, including individual and group therapy, educational testing, mental health screenings, and 12 step intervention programs and support groups. If you or someone you know is struggling whether with relationship issues, grieving, depression, substance abuse, eating disorders, mental disorders, stress, panic, and anxiety issues, or just needs someone to talk to, there are people there. And everything is 100% confidential.
If you are worried about another student, take some time to read up on ways to help them or refer them to CAPS. (here)
To learn more on the services provided and to make an appointment, visit their website.
Saturday, February 26, 2011
Is Gluten Free The Way To Be?
It seems like more and more gluten free products have been hitting the markets lately, because more and more people are being diagnosed with celiac disease, gluten allergies, or gluten intolerance. Gluten is a kind of protein that tends to exist in wheat, barley, and rye among other carbohydrates and many people have issues digesting it. Even though we are getting better at recognizing and diagnosing these health issues, millions are still under diagnosed in America (more). To learn more about the difference between the three types of sensitivities or allergies and to read up on symptoms click here.
Over Christmas break, I was diagnosed as having gluten sensitivity (along with a number of other food allergies that I was unaware of). Since then, maintaining a gluten free diet has been really challenging, especially because it is in so many foods that we eat everyday. Even if you have not been diagnosed, but think you may be sensitive, you can try to cut gluten from your diet and see if you notice a difference in your digestive health and even your energy level. If you want to try out some gluten free recipes at home Trader Joe's has a pretty expansive list of gluten free foods that they regularly carry on their website.
I am always looking for new recipes to try out so if you have any I would love it if you posted them in the comment box! Here are a couple that I want to try out soon
GF Pumpkin Pancakes
GF Fruit Bars
Also, grocery stores are starting to carry Betty Crocker Gluten Free dessert mixes.
Anyone out there have experience with this? I want to know what you think!
I am always looking for new recipes to try out so if you have any I would love it if you posted them in the comment box! Here are a couple that I want to try out soon
GF Pumpkin Pancakes
GF Fruit Bars
Also, grocery stores are starting to carry Betty Crocker Gluten Free dessert mixes.
Anyone out there have experience with this? I want to know what you think!
Thursday, February 24, 2011
Haters Gonna Hate
.
Short Workout that you can accomplish once a day
Cons: You look like a fool doing it
Tuesday, February 22, 2011
Cut The Fat!
So in a previous post, I told you that the most efficient way to show off those muscles is to cut your body percentage down. This is no small feet, on top of high intensity exercise and cutting down your diet to a small amount of calories you have to get through your day drained of energy. There are easy things you can add to your diet and workout routine that can boost your metabolism and help you cut fat faster.
Check it out this website for more details: http://www.brighthub.com/health/fitness/articles/91386.aspx
Sunday, February 20, 2011
The 3-Day Diet
There is a new diet that has recently gotten extremely popular, the seemly magical 3 Day Diet. Where you can diet for 3 days lose 10 pounds and then go back to your regular eating habits, and essentially lose 30 pounds in three weeks. Does is sound to good to be true? Well check it out:
According to the "experts" the combination of the food and liquids in this diet causes a "unique metabolic reaction" that shocks your body and causes a drastic weight loss. And because of the bounce back to the regular diet your metabolism retriggers, and you start the shock in your metabolism at the beginning of the week again. But I'll give you my experience with this diet.
It was a quick weight loss program that was working for a while. While undergoing this diet I lost a total of 20 pounds, but it wasn't from the "unique metabolic reaction" it was from the sudden cut in calories. I would cut calories for three days, lose 10 pounds and in the next four days gain five pounds back. This diet is an unhealthy that causes an unhealthy routine called yo-yo weight, the quick and sudden changes in your weight is unhealthy for your body because your body will never become regulated to a weight.
Although it is okay to do in the short run, it should not be done in the long run.
For more information check out:
http://www.everydiet.org/diet/3-day-diet
Pros:
| DAY 1 | ||
| Breakfast | Lunch | Dinner |
| Black coffee or tea (Sweet & Low or Equal) or water 1/2 Grapefruit or Juice 1 slice toast with 1 Tbsp. Peanut Butter | 1/2 Cup of Tuna 1 slice toast Black coffee or tea (Sweet & Low or Equal) or water | 3 oz. any lean meat 1 cup green beans 1 cup carrots 1 cup vanilla ice cream 1 medium apple Black coffee or tea (Sweet & Low or Equal) or water |
| DAY 2 | ||
| Breakfast | Lunch | Dinner |
| Black coffee or tea (Sweet & Low or Equal) or water 1 egg (any style) 1 slice toast 1 banana | 1 cup cottage cheese or tuna 5 saltine crackers Black coffee or tea (Sweet & Low or Equal) or water | 2 beef franks or hot dogs 1/2 cup carrots 1 banana 1 cup broccoli or cabbage 1/2 cup vanilla ice cream Black coffee or tea (Sweet & Low or Equal) or water |
| DAY 3 | ||
| Breakfast | Lunch | Dinner |
| Black coffee or tea (Sweet & Low or Equal) or water 5 regular saltine crackers 1 oz.(slice) cheddar cheese 1 apple | 1 hard boiled egg 1 slice toast Black coffee or tea (Sweet & Low or Equal) or water | 1 cup tuna 1 cup carrots 1 cup cauliflower 1 cup melon 1/2 cup regular vanilla ice cream Black coffee or tea (Sweet & Low or Equal) or water |
According to the "experts" the combination of the food and liquids in this diet causes a "unique metabolic reaction" that shocks your body and causes a drastic weight loss. And because of the bounce back to the regular diet your metabolism retriggers, and you start the shock in your metabolism at the beginning of the week again. But I'll give you my experience with this diet.
It was a quick weight loss program that was working for a while. While undergoing this diet I lost a total of 20 pounds, but it wasn't from the "unique metabolic reaction" it was from the sudden cut in calories. I would cut calories for three days, lose 10 pounds and in the next four days gain five pounds back. This diet is an unhealthy that causes an unhealthy routine called yo-yo weight, the quick and sudden changes in your weight is unhealthy for your body because your body will never become regulated to a weight.
Although it is okay to do in the short run, it should not be done in the long run.
For more information check out:
http://www.everydiet.org/diet/3-day-diet
Pros:
- Decent weight loss in a short amount of time.
- You can go back to a normal diet after three days of torture.
- Yo-Yo Weight
- Three Days of a hard Diet
- You have to be extremely careful, after the three days of dieting, because if you let yourself go on the next four days, you can gain back all of the weight you have worked so hard to lose.
Can you Cut Fat and Gain Muscle at the Same Time?
When people have a specific body goals there are always two achievements that they are trying to strive towards: to cut fat and gain muscle at the same time. But can it be done?
Unfortunately the answer is no. The diet demands for cutting fat is a lower calorie intake, and trying to burn more calories with cardio and lifting weights, then the calories you consume in a day. Bottom line you not going to be eating much. On the flip side while you try to gain muscle you have to overfeed your body. While lifting extremely heavy weights and cutting all of the cardio out of your workout regime, you need the extra energy and calorie intake to feed your muscles to build muscle tissue. Obviously the problem with these two diets is that they are polar opposites. Simply put trying to gain muscle and cut fat is like trying to sit down and stand up at the same time.
So how do you lose fat and gain muscle. Well simply put the only way you can do it is if you do them at different times. If you asked my opinion the easiest way would be to cut the fat and gain the muscle after.
Where is that question how to people get so ripped in such a short amount of time? The thing about cutting fat is that it makes you look extremely more muscular. For example take Rain, the Korean Pop Star, who made it big here while filming Ninja Assassin:
Within six months Rain got from skinny and flabby to wash board abs. Now these before and after pictures can be deceiving, ask yourself the question did Rain gain muscle during these six months?
Although you may think yes, the answer is shockingly no. During this time he had a pure raw fish and vegetable diet, and did high intensity cardio and weight lifting workout routine, that kept him extremely busy. During the six months Rain actually lost 12 pounds and cut down his fat percentage to 2%. So essentially what he had done was cut his body fat down to such a low degree so that all his muscles could be shown. So in affect Rain is actually CRAZY skinny.
I'm sorry for bringing down all the hopes of some that may have tried to gain muscle and cut fat at the same time, but now you can bring a more realistic goal into fruition. If you are looking to have your muscles look bigger, you have to cut fat. And if you want to get that desired bigger look you have to cut weight and then gain it back in muscle. I'm sorry doing both at the same time is simply impossible.
Unfortunately the answer is no. The diet demands for cutting fat is a lower calorie intake, and trying to burn more calories with cardio and lifting weights, then the calories you consume in a day. Bottom line you not going to be eating much. On the flip side while you try to gain muscle you have to overfeed your body. While lifting extremely heavy weights and cutting all of the cardio out of your workout regime, you need the extra energy and calorie intake to feed your muscles to build muscle tissue. Obviously the problem with these two diets is that they are polar opposites. Simply put trying to gain muscle and cut fat is like trying to sit down and stand up at the same time.
So how do you lose fat and gain muscle. Well simply put the only way you can do it is if you do them at different times. If you asked my opinion the easiest way would be to cut the fat and gain the muscle after.
Where is that question how to people get so ripped in such a short amount of time? The thing about cutting fat is that it makes you look extremely more muscular. For example take Rain, the Korean Pop Star, who made it big here while filming Ninja Assassin:
Although you may think yes, the answer is shockingly no. During this time he had a pure raw fish and vegetable diet, and did high intensity cardio and weight lifting workout routine, that kept him extremely busy. During the six months Rain actually lost 12 pounds and cut down his fat percentage to 2%. So essentially what he had done was cut his body fat down to such a low degree so that all his muscles could be shown. So in affect Rain is actually CRAZY skinny.
I'm sorry for bringing down all the hopes of some that may have tried to gain muscle and cut fat at the same time, but now you can bring a more realistic goal into fruition. If you are looking to have your muscles look bigger, you have to cut fat. And if you want to get that desired bigger look you have to cut weight and then gain it back in muscle. I'm sorry doing both at the same time is simply impossible.
The Skinny On Fats
We hear the word "fat" and we directly associate it with the fat stored on our body. But we need to be careful because there are different types of fat; some that are actually really good for you, and some which we should do our best to avoid.
Saturated fats: These fats are usually labeled as "bad", and are most commonly found in animal products like meat and dairy, as well as processed food like prepackaged snacks. These fats raise your LDL "bad" cholesterol levels.
Unsaturated fats: Are found in vegetables and plants such as olives and avocados. These fats not only help lower LDL cholesterol, and are healthy for your heart. Avocados and olive oil both have been shown to help reduce body fat. In this case, fat DOES NOT lead to body fat!
Trans Fats and Hydrogenated Oils: These fall under the category of saturated fats and are used to preserve food to expand shelf life. They increase bad cholesterol levels while decreasing good cholesterol. So you get the picture, they are not good for you. Unfortunately, they are found in so many foods that we eat everyday. Check the nutrition label, and try to buy organic when possible or reach for foods without preservatives.
Omega-3 Fatty Acids: These are nutrients our body needs, and is incapable of making itself, so it is important we consume these nutrients in our diets. Some foods high in omega-3 fatty acids are cold water fish, flax seeds, soy and walnuts.
Keep an eye out on those nutrition labels and try to buy foods low in saturated and trans fats!
Tuesday, February 15, 2011
Red Wine and Dark Chocolate
It may be a day after Valentines Day, but that doesn't mean you can't have a romantic treat every now again. One glass of red wine can actually be good for you (in moderation). Both dark chocolate and red wine are rich in antioxidants. Red wine has been shown to be heart healthy can raise HDL (healthy) cholesterol, and prevent LDH (unhealthy) cholesterol. So it's okay, indulge a little!
For more information click here.
Happy belated Valentines Day from your friends at 'An Apple A Day'!
Former Fat Guy!
Former Fat Guy
Check out this other Nutrition and Fitness Blog. The author of this blog peaked at a weight of 475 pounds. Within 2 years he got down to 187, and is not currently 225 pounds, putting 50 pounds of muscle with a great diet and workout regime.
In his blog he discusses good ways to build muscle quickly and successful diet and meal plans. Eventually I want my diet and workout regime to be close to his. Check it out!
Check out this other Nutrition and Fitness Blog. The author of this blog peaked at a weight of 475 pounds. Within 2 years he got down to 187, and is not currently 225 pounds, putting 50 pounds of muscle with a great diet and workout regime.
In his blog he discusses good ways to build muscle quickly and successful diet and meal plans. Eventually I want my diet and workout regime to be close to his. Check it out!
Former Fat Guy!
Former Fat Guy
Check out this other Nutrition and Fitness Blog. The author of this blog peaked at a weight of 475 pounds. Within 2 years he got down to 187, and is not currently 225 pounds, putting 50 pounds of muscle with a great diet and workout regime.
In his blog he discusses good ways to build muscle quickly and successful diet and meal plans. Eventually I want my diet and workout regime to be close to his. Check it out!
Check out this other Nutrition and Fitness Blog. The author of this blog peaked at a weight of 475 pounds. Within 2 years he got down to 187, and is not currently 225 pounds, putting 50 pounds of muscle with a great diet and workout regime.
In his blog he discusses good ways to build muscle quickly and successful diet and meal plans. Eventually I want my diet and workout regime to be close to his. Check it out!
Saturday, February 12, 2011
Have fun while you work out!
Sometimes it is hard to find the motivation to put in a good workout. For me, after long busy days it can be hard to push myself to exercise. I've found that finding ways to raise my heart rate without it feeling like exercise torture can be a lot more fun and just as satisfying as putting in time on the treadmill.
It has been beautiful outside lately so take some time to enjoy it. Take a bike ride with your friends to Santana Row or into San Jose. Go on a hike in the Los Altos hills. Take a yoga or pilates class with your friends. Sign up for salsa lessons or zumba. Swim a couple laps at the Santa Clara pool. Play catch on Bellomy field. Exercise doesn't always have to mean blood, sweat, and tears. It can be enjoyable and you will feel great after too!
It has been beautiful outside lately so take some time to enjoy it. Take a bike ride with your friends to Santana Row or into San Jose. Go on a hike in the Los Altos hills. Take a yoga or pilates class with your friends. Sign up for salsa lessons or zumba. Swim a couple laps at the Santa Clara pool. Play catch on Bellomy field. Exercise doesn't always have to mean blood, sweat, and tears. It can be enjoyable and you will feel great after too!
Wednesday, February 9, 2011
Body Types!
Honestly it is because there are different kind of body types. There are three types of body types: Endomorhps, Ectomorphs, and Mesomorphs.
Endomorphs are the naturally fat people, that have fat and a big bone structure. While Ectomorphes, are the naturally skinny people, that have fast metabolism. While the "Oh what so perfect body," that everyone hates is the Mesomorph. Mesomorphs are those people that have a naturally athletic body, who could burn fat off easily and at the same time build muscle at a great rate.
As a Endomorph I have to work hard to keep my weight at where it is, work out and eat healthy. Sometimes I hate the body I'm in, but I'm glad I have to work hard to maintain my body, it takes commitment, and I'm happy I could do it.
For more information, check out this website:
http://www.intense-workout.com/body_types.html
Monday, February 7, 2011
Insanity!!!
Length: 63 day Cardio based program
Developer: Shaun-T
Science: Max Interval Training
Equipment: None, but your body
So this summer I underwent the workout program program of Insanity, 63 days of pure non-stop madness. Developed by former track-star and choreographer Shaun-T, Insanity will have you dripping in you own puddle of sweat within the first five minutes and have you begging for a water break.
The secret to Shaun-T's workout program is Max Interval training. It is a rigorous cardio based workout that flips traditional interval training upside down, where instead of taking long amounts of regulated exercise and completing a short amount of high-intensity exercises, instead you do long amounts of high-intensity exercises followed by short moments of breath. This constant and consistent amount of intense jumping, running in place, push ups, and balance exercises will cut your fat like butter.
I will not lie this program is extremely hard, and will take time to gain the ability to keep up with the exercises, but once you finish the 63-days you will be in the best shape of your life. You must have some physical capability to be able to do the exercises. This program takes commitment throughout the whole 63-days, but if you are able to push yourself through it with some help from Shaun-T, you will look great, and not be disappointed with your results.
Pros:
Great fat-cutter
Encouraging Trainer
Convenient
- Insanity is an extremely convenient plan, while moving houses over the summer I was able to go through it without missing a single day, doing the workouts within my own room.
- Only takes one hour out of your day 6 days a week
Commitment
- Being able to stick with the program will be the hardest part. If you want it, you just got to do it!
- At times you may feel that you are even pushing yourself too hard, to the point of exhaustion. At one point are started getting dizzy and light-headed during an exercise, and had to pause for a couple of minutes. Remember not to strain yourself too much, you want to continue to do this everyday. Insanity is extremely hard, you want to push yourself to your limits, but not seriously injure yourself.
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