Having a healthier holiday!

Okay, so we all know the holiday season can take quite a toll on your health with eating sweets and possibly abandoning the gym. But don't let this season be the time you gain the holiday pounds. Here are some tips to keep your holidays healthy!

Eat This - Not That

S.H.E reports on the REC

Incorporating exercise into your daily schedule is extremely important for your health and well being. Washington State University has available to all students the University Recreation Center which allows students access to top of the line excercise equipments, personal trainers and specialized fitness classses.

Danielle Parrish & Leah Christiansen recount their experiences taking classes at the REC.

http://briannawerre.webng.com/mixdown.mp3

Sip on Something Sweet this Winter, Guilt Free

Sure, we are all calorie-conscious over the holiday season when it comes to the endless large meals and desserts. But don't forget, all the drinks at holiday parties can pack the same amount of punch as a full dinner. Don't fret, as there are ways two modify your favorite winter drink favorites, and they are easier than you think. Here are some healthy spins on two classic holiday beverages, courtesy of Heather Hatfield for WebMD magazine:

Egg-Nog:

Makes 4 servings

1 1/2 cups skim milk

1/2 cup fat-free half-and-half

1/2 cup pasteurized egg substitute

1 tsp vanilla

1 packet artificial sweetener

1/4 cup brandy or rum (optional)

Nutmeg (for garnish)

• Combine all ingredients in a shaker or blender, or whisk to blend. Serve cold or over ice and garnish with nutmeg.

Wine Spritzer

Makes 1 serving

1/2 cup white wine

1/4 cup pomegranate or cranberry juice

1/4 cup club soda or sparkling water

• Combine and garnish with lime wedge

for original article and more recipes see: http://www.webmd.com/food-recipes/features/low-calorie-holiday-recipes

More Vitamin D Please

Avid tanners will recall when Vitamin D became the indoor tanning industry's greatest ally when under fire for recent health concerns. And in the northwest we are especially in need of Vitamin D, as our environment rarely supplies us with enough natural sunlight to produce the necessary amount year-round. Recently doctors have listed Vitamin D deficiency as a major factor in asthma, cancer, depression, heart disease, diabetes, and weight gain. Experts have also warned against trying to obtain Vitamin D through exposing your body to UV rays (and fake and bake indoor tanning is a well-known skin care 'no-no'). So what is a girl to do if she wants to have great skin and a sufficient amount of Vitamin D? Here are some great options:

• Make time for a healthy breakfast. Almost all milk is now fortified with a substantial dose of Vitamin D, as well as orange juice. Also, check the labels of your favorite major breakfast cereals, as many are now a good source as well.
• Eating lean meats and fish. Many especially fatty seafoods are loaded with Vitamin D, for example 3 ounces of cooked salmon is worth 200% of the daily value.
• Remembering to take your multi-vitamin. Be cautious though, for adults up to 70 years in age, the recommended amount of Vitamin D is 600iu per day.

Study Tunes for Any Mood

Hey S.H.E readers, finals week is upon us, and if you are like us here at S.H.E, you've already started hitting the books. Stress levels are at an all time high this time of year, and what better way to combat anxiety than with music. While studying, christmas music may be a bit distracting, and your itunes library is almost too familiar. For a new and refreshing way to discover music check out musicovery.com. There you are able to select a station based on mood, and their calming station is full of new music with positive energy, perfect for studying. Check it out!

Winter's workout!

Just because it may be hard to get to the gym with so much snow on the ground, don't let that keep you from exercising as there's still so much you can do! Now a lot of the time when there's snow outside, people would rather bundle up inside with some hot chocolate and a good movie. But don't get in routine to a snow day and out of routine with your exercise plan!

The winter season is the perfect time for a new workout that isn't so normal for your body. By hitting the treadmill or elliptical every gym visit, your body gets use to it. But by incorporating something new and different will boost your calorie burning as it's not an exercise stored in your muscle memory.

Plus, any kind of snow sport will work! From skiing and snowboarding, to snowshoeing and nordic walking, and even just playing in the snow! One exercise you may not even think of is sledding. Sledding is a great way to burn calories as it's honestly more exercise than fun. It takes you just a few seconds to slide down a snow covered hill and then you have to walk all the way back up the hill, burning calories along the way. And because you're working out in the cold instead of your typical gym environment, you're burning calories as your body works to keep itself warm too!

Just remember to wear the proper clothing! Stay away from anything made of cotton because once it get wet it'll stay wet and make you cold. Just remember to layer tons of clothing on. It's always easier to cool yourself off when you're hot then try to warm up. Try layer with synthetic fabric and simply remove articles of clothing as you get too hot. Don't forget the right shoes too! You definitely don't want your feet to get cold while stomping around in the snow.

So just because working out in the snow may seem like a challenge, you can still get a great workout that's both new and fun!

Road Trips the healthy way!

Lately with the long weekends and breaks from school, there's been a lot of traveling between school and home and then back again and the calories can really pile up! So what can make a road trip a little more healthier? It's easy!

Photo by Federico Stevanin

If you're in a car longer than three hours it's likely you're going to get pretty hungry. So try being prepared beforehand and pack a snack! Anything from fruits to veggies will be a great little snack that's both healthy and can give you energy for the long trip. Some greasy and fatty foods can just make you feel full and tired, which could be a distraction while you drive.

If you don't have time prior to your trip to pack something and need a bite to eat, don't feel bad about grabbing something while you're gasing up the car. Try getting a snack that's healthier than potato chips or jerky and reach for some trail mix or a power bar. These won't pile on the calories and they'll help curb your hunger. I always like to go for some Smartpop; it's great tasting and about 2 cups of it is only worth 130 calories! Remember to not try to buy the "Value Size" but the smaller portion. Sometimes when you;re driving it can get kind of boring, therefore you'll keep snacking just because there's extra food. So remember, smaller portions and something healthier.

Finally, if you stop by a fast-food joint or any other restaurant there's still healthier options there! Don't go for the typical hamburger but better yet try a grilled chicken sandwich! It's a great source of protein and by getting it grilled we're receiving less fat than the fried version. Also try substituting the traditional side dish of french fries for a salad with a low-fat dressing like at Wendy's or apples like at McDonalds. You'll be sure to intake less calories and make the road trip healthier!

So with winter break just a few weeks away, remember these tips to make your road trip home a bit healthier!

From Zzzzz to A

With finals coming up, our days will get longer as we stay awake until the wee hours of the morning in order to cram for exams and complete, or begin, final projects. Although it is important to get good grades and prepare for finals, it is more important students ensure they are allowing enough time for adequate amounts of sleep. We all know that sleep is good for our bodies, but did you know it can also make you smarter and make dealing with the stress of finals week easier? The following list, is the top 10 benefits of a good night’s sleep according to Mark Smith, Ph. D.

1. Sleep Keeps your Heart Healthy- lack of sleep worsens your blood pressure, increasing risk of heart attack. Sleeping 7-9 hours per night will minimize this.

2. Sleep May Prevent Cancer-people who are exposed to light at night result in having their melatonin levels reduced. Melatonin is the hormone that makes a sleepy and protects against cancer.

3. Sleep reduces stress- lack of sleep causes your body to become stressed and in turn heightens your blood pressure resulting in an increased risk of heart attacks and strokes.

4. Sleep Reduces Inflammation- Inflammation is thought to be one of the causes of deterioration of your body as you age.

5. Makes you more alert- a good night’s sleep increases energy giving you the ability to be more active during the day. An increase in activity during the day will in turn prepare your body for another night of good sleep.

6. Bolsters your memory- when we sleep our brain is processing our day, so if we have been studying our brain will remember it and make connections to other things we have experienced and learned.

7. May help you lose weight-people who sleep less than 7 hours per night affects the balance of hormones in the body that affect your appetite.

8. Naps make you smarter-napping decreases your risk of heart disease and improves memory, cognitive brain function and mood.

9. Reduces risk for depression- lack of sleep reduces serotonin which is the pleasure hormone

10. Helps the body make repairs-Sleep produces protein and protein helps to repair damage caused throughout the day.

Loose Weight Without Leaving Your Home

With winter in full swing, snow on the ground and temperatures below 30 degrees, getting to the gym may be more difficult than planned. So what are your options for staying in shape while staying indoors and having fun? Gaming consoles may be the answer.

New research has shown that gaming consoles such as Wii Fit, Xbox Kinect and Playstation Move are part of a movement that is getting people off the couch and moving without leaving the comfort of their own home. With a plethora of sports ranging from bowling and golf to tennis and soccer, these games will get your heart rate up and calories will start being burned. Wii Fit also has options such as yoga and running to improve toning your body and cardio. In addition, the low impact activities provided by these games are especially helpful for people with bad knees, backs, ankles, etc. Wii Fit in particular is used in some physical therapist offices to help people recovering from injuries and the elderly to slowly regain mobility and strength without requiring the use of bulky equipment.

To compliment the activity provided by these games, Wii Fit also offers users access to a chart measuring how often you workout, the amount of weight you have gained or lost and even allows users to enter the amount of calories they have eaten, and any exercise they have done outside of Wii Fit. This tool can help users track their progress which is encouraging and better than standing on a scale each day. Keep in mind that because muscle weighs more than fat, if the Wii Fit scale says you have gained weight after a couple weeks it could mean you are simply building muscle.

With many options available this Holiday season with the new release of Xbox Kinect and Playstation Move, choose the gaming console that best fits your lifestyle and comfort level. Playstation Move is similar to Wii in the sense that you hold a remote in order for the console to track your movements. Wii Fit requires you remain standing on a weight and motion sensitive board, limiting your movement. The Xbox Kinect is the first of its kind to not require the use of any hand held controls or boards. This motion sensitive control allows users to have bigger movement such as kicking and jumping and moving as though you were playing the game within your home. Depending on the amount of space you have available in your home one console may be better than another, but in the long run, your health and entertainment is most important.

Thinner turkey day!

Happy Thanksgiving everyone! Now I want you to fully enjoy your thanksgiving but if you’re not careful the calories can add up. So here are some tips to hold back on the calories and still enjoy your holiday feast!

• Appetizer time! Now my family puts out snacks and appetizers hours before the meal is ready. Instead of waiting for the meal, I spend the whole time snacking before. So try to either have a tiny meal before as to not fill up on these snacks or just be conscious of the extra eating before the meal. This will help you save the most calories on turkey day!

• Eyes are hungrier! Normally when I see all the food placed out for thanksgiving, I try to have it all. And I always end up over-filling my plate when this happens. Everything looks so good which measures the scoops on my plate rather than how hungry I actually am. And once that plate is full, I try to eat it all even if I am full. So take smaller portions and finish that. Then wait 5-10 minutes for the food to settle. Then if you’re still hungry and not stuffed at this point go back for seconds.

• Happy hour! Drinking alcoholic drinks can add up in calories. And the more you drink the more calories you’re taking in. So instead try to keep the drinks to a minimum: maybe one before dinner, one during and possibly one after but definitely don’t go over three drinks. Especially if you’re driving! Additionally, the more you drink the hungrier you get too which just end up in eating more! So watch the drinks, and if you’re thirsty try switching to a glass of water every now and then. You’ll quench you’re thirst and hydrate too!

These are just a few tips, but stayed tuned for more holiday habits to keep the seasons a bit healthier! And Happy Thanksgiving!

"Thanks FOR Giving"

So just because we have a break from school and maybe got out of Pullman doesn't mean you should skimp on your exercise routine. Even though you may be home, there are still options for exercising. First check out your local gyms for specials or deals to allow entrance into the gym, even without the fee! Several gyms around my area (I live in Olympia, but I'm sure you can find similar specials) are having drives to allow you to waive the gym fees. I've been able to donate four cans of food each day to waive my 10 dollar guest fee since I don't have a membership there. There's also another gym providing a book drive, and two used books in good condition allow you into the gym for free! Not only do you get a good workout in the gym but you're able to donate to a good cause around your area. And isn't that what thanksgiving all about? Being thankful for what you have and giving something to those less fortunate. So keep the holiday spirit of helping other in mind and be able to workout on top of it! But just in case you can't find a gym with these deal, remember to at least do some kind of exercise around the house: whether it's an ab workout right when you wake up, playing in all this snow we've got, or even chores around the house burn some calories! And still think about finding a food bank to donate to or drop off some old clothes at your local shelter. Help yourself with staying active and help others too this season!

Mind Over Matter

We take care of our body by feeding it healthy foods, exercising and maintaining our hygiene, but what about our minds? What are we doing to take care of our minds? In our society people are expected to juggle a lot of things at once, which can lead to stress and that stress and frustration builds up if there is no release. Not addressing these issues can lead to problems socially, physically and mentally. A lot of people have a negative perception of seeing a counselor or shrink, but I have found that having a professional to talk to with an objective opinion can be very helpful when dealing with difficult issues.

Located in Lighty, Room 208, Washington State University students can receive free counseling if they have paid the health fee. The Counseling Center offers a variety of psychological services aimed at helping students and employees through difficult times. All information shared with the counselors remains confidential by law. Some of the services provided include counseling and psychotherapy, consultation, crisis service, psychological testing, workshops and outreach programs. All are aimed at helping the individual, couple or group return to a healthy, stable and functioning way of life. Keep in mind that although counseling can be very beneficial it is a process and should be continued until your counselor thinks you are stable. Some people see counselor’s for years after their initial meeting because it helps them to cope, as well as keep themselves together.

Recovering addict and student Emily Blackburn is a supporter of counseling as she credits counseling for keeping her sober after her second time in rehab. Blackburn refers to the clarity and feelings she has received from counseling as reaching a sort of “enlightenment.”

“Seeing a counselor regularly is important because it brings in an outside source to give you advice. Someone who has not ulterior motives and provides you with an unbiased opinion and can help you to see all sides and spectrums of your life,” said Blackburn. “The more you go the more you understand your life and who you are.”

This summer I also began seeing a counselor and it has forever changed my life. The peace of mind, and understanding I had about myself and my relationships with others made me wonder how I had ever survived without it. The WSU Counseling Center accepts walk-ins five days a week and is available by phone 24-hours a day. If you or someone you know is in need of counseling encourage them to talk to a counselor.

Walk-In Schedule:
Monday 1-4
Tuesday 11-2
Wednesday: 10-12 & 1-4
Thursday 10-12 & 1-4
Friday 10-12 &1-4

For information call 509-335-4511

Box Yourself to Better Health

Seasonal Cranberries revamped for the Holidays

With the holidays upon us, cranberries have hit the shelves in your produce section! They're a great seasonal product generally harvest in September through October and the peak market period running through December. And you can create so many tasty treats with these tarts berries! Put the traditional sauce aside because cranberries are perfect for pies, muffins, cobblers and so much more. Just try pairing them with fruits such as apples or oranges. And the best part about them...they're extremely healthy for you! An entire cup of whole, raw cranberries are about 50 calories and pack an impressive 4.0 grams of fiber which is about 12% of your recommended daily value (on a scale of 35 grams per day). Furthermore, these seasonal berries are a great source of vitamins A and C and contain antioxidantes that help protect you from cancer while reducing the risk of heart disease/stokes.

Now Cranberries are traditionally known as a great complement to meat (such as with Turkey on Thanksgiving day), but I wanted to find a more creative way to use this fruit. I found this great recipe for a dressing to put on salad rather than the typical sauce we all know of. Recipes4Living.com posted this recipe for salad and dressing. Notice how they paired a cranberry dressing with a salad containing walnuts and blue cheese. These ingredients going extremely well together to make a nice pairing in a salad. I tried it and loved it so I hope it's the same for you!

Ingredients

• 5 C. mixed greens, herbs and lettuce
• 1/4 lb. blue cheese, crumbled
• 1 red onion, very thinly sliced
• 1/3 C. coarsely chopped walnuts

Dressing:

• 1 C. fresh cranberries
• 1 seedless navel orange, peeled and sectioned
• 2/3 C. granulated sugar
• 1/2 C. wine vinegar
• 1 tsp salt
• 1 tsp. ground mustard
• 1 C. olive or vegetable oil

Directions:

In a blender, combine the cranberries, orange sections, sugar, vinegar, salt, and ground mustard. Process till combined. Then remove the blender cover and gradually add oil in a steady stream. Set aside.

Rip all of the greens into bite size pieces. You can use an assortment of spring or baby greens along with romaine lettuce, spinach and herbs such as sprigs of dill, basil, and cilantro. To assemble place a handful of the salad mix on a plate or in a bowl, and top with some of the cheese and the walnuts. Pass the dressing to guests to drizzle over the salad.

Hair Color that's Actually Good for Your Hair

If you are someone who colors their hair and is concerned about the damage the harsh chemicals are doing to the environment and your hair, worry no more! L’oreal Professionel has created a color line called INOA. This innovative color line is 100 percent ammonia free and oil based which protects the integrity of your hair as well as leaving you with a rich brilliant color.

As the first oil based color created to date, it is truly revolutionary. INOA works by using the oil to push the color deeper into the hair cuticle while forcing the water out. This method is different from other color lines which allow water into the cuticle preventing the color from being fully absorbed by the hair. With no way for water to penetrate the hair due to the oil, the end result is an undeniably vibrant color. The oil moisturizes and smoothes the hair allowing your stylist to give you a blowout with little to no additional styling product.

Another great benefit of the Oil Delivery System used by INOA is that because of the intensified color deposits, INOA guarantees 100 percent gray coverage which for those beginning to gray knows how difficult it is to mask. Although more expensive than regular hair color, it is worth every dollar. Each stylist has to undergo intensive training in order to be certified to apply INOA hair color. If your salon uses L’oreal Professionel hair color they will carry INOA, so when booking your next appointment, ask for INOA.

For more information: www.inoa-us.com/

Mask Away With Homemade Recipes

Oatmeal & Yogurt Face Mask

This face mask is suitable for all skin types and is super simple to prepare. It will cleanse and rejuvenate your skin.
Prep Time: 3 minutes Total Time: 3 minutes

Ingredients:
1 tbsp oatmeal, finely ground
1 tbsp live, organic yogurt (skip the flavored stuff)
A few drops of honey

Preparation:
Add the yogurt to the oatmeal in a small bowl and mix together.
Warm a few drop of honey. To do this, warm a spoon under hot water for a minute, then add a few drops of honey to the spoon.
Stir the honey into the yogurt and oatmeal mixture.
Apply the mask to the face. Leave it on for 10 minutes, then rinse off with several splashes of warm water. Follow with a warm washcloth.
Apply moisturizer.

Egg White & Yogurt Mask

Model Shalom Harlow calls this homemade face mask (only 2 ingredients required!) "moisturizing and soothing."
Prep Time: 2 minutes Total Time: 2 minutes

Ingredients:
2 egg whites, separated from the yolk and placed in a bowl
2 tablespoons of plain yogurt (I like Greek yogurt)

Preparation:
Separate the egg whites from a couple eggs and place them in a bowl. Add 2 tablespoons of yogurt (do not use flavored yogurt!). Mix them up and apply to face. Leave on face for a few minutes then rinse face in warm water, followed by a warm washcloth.

Happy Healthy Halloween!

The spooky holiday has arrived and what better way to celebrate then by getting a healthy snack! It's a favored tradition by many to carve pumpkins this season, but don't throw out those seeds..Save them and enjoy them as a tasty treat! A whole cup of whole, roasted pumpkin seeds with salt added (for flavor of course, just not too much) is about 250 calories. They're also packed with magnesium and zinc while having no sugar and no carbohydrates. Plus, you'll get about 25 percent of your daily value of protein! It's really simple to cook too! All you have to do is:

1.  Rinse pumpkin seeds under cold water and pick out the pulp and strings. (This is easiest just after you've removed the seeds from the pumpkin, before the pulp has dried.)

2.  Place the pumpkin seeds in a single layer on an oiled baking sheet, or if you prefer to omit the oil simply use non-tick cooking spray! (That's what I like to do)

3.  Sprinkle with salt and bake at 325 degrees F until toasted, about 25 minutes, checking and stirring after 10 minutes.

And there you have it! A simple and healthy snack that's all treat and no trick this Halloween season!

Taking a break to relax the mind

I recently attended a stress management workshop which provided me with several tips and techniques for "balancing" your life and managing stress. Here was one of my favorite tips that has worked for me..

Taking breaks throughout your busy days can actually help with relieving stress you may be experiecing! Your body can actually experience high and low work efficiency periods so in the long run, it's more effective to take short breaks throughout the day. With a short break every 90-120 minutes, you'll help rejuvenate the mind and body! Just remember to not let your break go too long or you may find your schedule backed up and more stress!

Here are those other great tips!

     1.  Prioritize: Identify the tasks that are more pressing and the initial steps you need to take to make progress towards completing them. Acknowledge the steps you have completed too!

    

     2.  Develop a Time Management Plan: Include classes, work, friends/family, study time, sleep, daily living tasks, and leisure activities in this plan!

     3.  SLEEP! Chronic stress tends to lead to fatigue, which makes it more difficult to cope well with stress. Allow your body the rest it needs. Normally when you have a lot of stuff to do, you tend to cut on sleep so make sure to get the hours of rest you need!

     4.  Moderate Caffeine Intake: Caffeine is a stimulant that actually generates a stress reaction in you body. So cutting back can help you feel less anxious and more centered. If you must have caffeine though, try not to have it past 5pm or you may be missing on the sleep step above.

     5.  Exercise Regularly: Because stress evokes the "fight or flight" mechanism in your body and you usually cannot do wither of these in stressful situations, exercise helps dissipate excess energy and stress.

     6.  Relax/Meditate: Just as you are capable of mounting and sustaining a stress reaction, you also have the ability to put your body into a deep state of relaxation which is good for both chronic and acute stress management.

     7.  Develop Realistic Expectations: If you are functioning out of unrealistic expectations for yourself or others, you will tend to be continually frustrated and dissatisfied. Identify your expectations and have a friend "reality check" them with you.

     8.  Reframe: Consider the glass half full instead of half empty. When you find yourself being negative and critical, try to shift you perspective to a more neutral, if not, positive outlook.

     9.  Develop a support system: Humans are social beings that benefit from each other's support. Build and draw on healthy relationships and avoid toxin ones!

     10.  Seek out Humor: Laughing is a great medicine! Allow yourself time and space to experience humor. This can be found either in yourself, situations, or through entertainment.

Now it takes 21 days to make things a habit, so these tips won't instantly squash out stress but will certainly start to diminish it! That's why I've found taking breaks now on then to greatly benefit me. So use a few of these and hopefully in three short weeks you'll be incredibly more stress free!

Beauty and Style Trends For Fall

Created by Kelsey Hodgin and Kiriana Wilton

Beating the cold without beating the excercise!

Cold weather doesn't mean putting excercise on the ice! Weather can frustrate even the most motivated fitness guru's and if you don't have a plan now, you may find yourself packing your exercise gear away with you summer clothes for the next few seasons. Keeping your exercise routine going through fall and winter can be very rewarding though.

Wii Fit Plus:

You can do everything from areobics to twister!! This is the luxury of being able to work out in your PJ's and in the comfort of your home!

Ice Skating:

It's easy on the joints and a great way to improve your balance!

Yoga:

Helps with flexibility, anxiety, posture, stress, mood, and more. Pop in a Yoga dvd or go to a class @ the WSU rec!

Ab-friendly foods!

Lose stomach fat and build ab muscles with these foods. This is the ultimate eaters cheat sheet that will help you get that flat belly. Among the items listed you will find nutrient-dense, but flavor-packed, foods that are ab-friendly and will both help you fight fat and build lean muscle.

Almonds & Other Nuts ( With skins intact )

Benefits: Superpowers Build muscle, reduces cravings

Fights: Obesity, heart disease, muscle loss, wrinkles, cancer, high blood pressure

Beans & Legumes

Benefits: Superpowers build muscle, help burn fat, regulate digestion

Fights: Obesity, colon cancer, heart disease, high blood pressure

Spinach & Other Green Vegetables

Benefits: Superpowers neutralize free radicals (molecules that accelerate the aging process)

Fights: Cancer, heart disease, stroke, obesity, osteoporosis

Start getting active this week!

Well it's half way through the semester and hopefully you're finding time in your schedule to getting some fitness in. So here's what's going on this week at UREC:

MON 10.4.10

Fitness Session II Registration Opens today. For class information and the chance to register, visist urec.wsu.edu

TUES 10.5.10

Slow your Roll: Stress Management from 5:00pm-6:00pm

Relaxtion Workshop 5:00pm-6:00pm

WED 10.6.10

Mindful eating workshop 5:30pm-6:30pm

THURS 10.7.10

Conflict resolution workshop 12:10pm-1:00pm

FREE Body Composition Testing  5:30pm-7:00pm

SUN 10.10.10

Belaying and Climbing Clinic registration deadline

Dad's Weekend Kamiak Butte Hike registration deadline

ALSO COMING UP:

Intermurals are upon us! Entries will be taken for Basketball and Coed Indoor soccer leagues on October 13th will play starting October 17th. Entry fee inlcudes $39 per team.

To stay connnected with UREC, follow on twitter at WAZZUREC or become a fan of University Recreation on Facebook. Have fun staying active!

Less is More

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Now that summer is over, and the cold weather is approaching, the battle between cuddling up with your favorite comfort food and staying in shape begins. This winter try eating less food more often while balancing it with exercising regularly. By sticking to a 1500 calorie a day diet, your body will feel full without being bloated. Having five, 300 calorie meals a day will help to speed up your metabolism while causing your body to look forward to the next meal and staying full between meals. Planning ahead is key in staying healthy. A good way to include all your meals is to write down a list and figure out what times you will be able to eat based on your schedule. Depending on your lifestyle an easy schedule to follow is by having a meal at 8 a.m., 11 a.m.,2 p.m., 5 p.m. and 8 p.m., which averages out to be every three hours. Although this may seem strict, it does not mean you have to give up eating out in order to stay in shape.

If all your friends are going out to eat at your favorite restaurant, go! Most restaurants are now required to have a menu with a calorie count for each meal listed, so ask for it in order to help you order. If you have been craving a juicy cheeseburger, then get it, but only eat 300 calories worth. Allowing yourself to splurge every once in a while is fine, as long as it doesn’t become a habit. If you want chips eat 300 calories worth of chips, but keep in mind how you will feel after consuming those calories. If you will still be hungry, then save your calories for something tasty and filling.

Most importantly, pay attention to labels. Before you purchase something check to see the serving size and how many calories are in each serving. This will help you to choose food that is good for you and will give you the largest serving size with the least amount of calories. Keep in mind less is more!

Want to make your diet all natural?

Created By Kelsey Hodgin and Kiriana Wilton

Pumping iron over cardio

Well with the weekend over it's time to hit the gym with the start of the new week! But change things up a bit and try weightlifting instead of just straight cardio all the time. Diet and cardio are equally important, but weight training will help the most with changing how your body looks! Lifting weights will help raise your metabolism and actually burn more calories than cardio. Muscles burn more than fat, so the more muscle you have the more calories you'll be burning!

If you're just getting started with weight lifting, keep a few things in mind:

     -Make sure you choose at least one exercise for each major muscle group which include chest, back, shoulders, hamstrings, quads, calves, triceps, biceps and abs. Leaving muscle groups out will give you an imbalance in your muscles

     -It's recommended by the American College of Sports Medicine to do 8-12 reps for muscle strength and 10-15 reps for muscle endurance, for about 3 sets. When lifting to lose fat or gain endurance, lift enough weight that you can only complete your desired reps. But to gain muscle, do the number of sets until you're tired.

     -And finally just stretch before and remember to breath while lifting. Inhale as you resist the weight and exhale when you lift or push the weight.

You can find several sample workouts online that can be personalized to fit you! Have fun lifting when you're not hitting the treadmill!

Thirsty Thursday just got healthier

Try making your happy hour a little more healthier with some low-cal cocktails! Just try substituting some ingredients to make it a bit better nutritious wise. For instance, add half the recommended amount of margarita mix and the rest with Fresca for a tasty margarita. It'll give it a little fizzle and cut out tons of sugar! Also, you can add some fruit to drinks to sweeten it up too! Just throw some frozen berries in a blender with the alcohol of your choice and enjoy your specialty drink. Here's an idea to get you started on your healthier Thursday nights!

Strawberry Daiquiri
Ingredients:
2-3 cups fresh or frozen chopped strawberries..amount just depends on if you're a strawberry lover :)
A bit of sugar..no more than three tablespoon
2 tablespoons of lime juice (then cut some wedges to decorate your glass)
Ice (again, your preference) but I'd use 2-3 cups
And some RUM! around 3/4 cups, you can even try a flavored rum like coconut to add some extra taste!

Then just blend all together until it's a nice smooth mixture! Serve and enjoy for under 200 calories :)

And remember, there's no science to mixology. Just depends on your taste and preference so add as little and as much of any ingredients or throw some extra in there too!

When life gives you lemons..

So the typical saying is when life gives you lemons, make lemonade. But instead, try making lemon water! It's already recommended that you drink 8 glasses of water a day, but why not sweetening it up a bit a lemon? By adding a lemon wedge or just lemon juice to your water, you end up burning an additional 75 calories. Plus, it tastes better too so you'll be drinking the 8 recommended glasses in no time! Additionally, lemons are diuretic and will help flush out toxins in your body which is always a good thing :) So add a lemon to your water, and drink up!

Savory Stress Reliever

Midterms are right around the corner and don't get twisted up like a pretzel from all that stress...just eat one instead! Pretzels are a way to relieve unwanted stress! Eating carbohydrate-rich foods gives you a boost of energy and triggers the brain to release a chemical called serotonin - a feel-good chemical to punch out the stress! Be careful not to eat too many though unless you're trying to head to the gym with that extra energy. Put a good sized handful in a bowl and eat those instead of just eating out of the bag. You'll end up eating more than planned that way since you're just snacking and all. About 17 Rold Gold pretzels are only 110 calories so consider them a healthy stress reliever :) Stay chill by enjoying the savory snack!

WELCOME S.H.E FANS!

HI and welcome to S.H.E. Pullman! This blog is dedicated to the self, health and exercise for females across campus! We'll post helpful tips and how-to's for improvements to self-health, exercise, and beauty regiments frequently and we'll even let you know things around Pullman to improve the "SHE" in you! Thanks for visiting the blog and we can't wait to start posting!