Health

Warning Signs of An Eating Disorder: What to Look For and How to Help

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Taking care to stay fit and healthy is always a good idea. But when the concern of weight gain becomes and obsession, one can develop an eating disorder. Below are a few of the more common eating disorders and their symptoms.

Anorexia nervosa
Anorexia is probably the most well known eating disorder, which is characterized by an obsession with being thin which results in starving yourself.

Symptoms may include:
– refusal to eat
– irritability
– excessive exercise
– abdominal pain
– dry skin
– dehydration
– thin appearance

Binge eating disorder
Quite the opposite of anorexia, binge eating disorders tend to be characterized by extreme over-eating without compensation of over-exercising or vomiting.

Symptoms may include:
– eating past the point of being uncomfortably or painfully full
– frequently eating alone
– feeling that you have no control over your eating habits

Bulimia nervosa
Similar to a binge-eating disorder, bulimia is characterized by binge eating followed by purging through vomiting, laxative use, or over-exercising.

Symptoms may include:
– eating past the point of being uncomfortably or painfully full
– self-induced vomiting
– feeling that you have no control over your eating habits
– damaged teeth
– dehydration
– excessive exercise

How to Help:
If you or a loved one has developed an eating disorder, it can be difficult to accept treatment. Insist on treatment anyway knowing that it is what’s best. Your physician can refer you to a mental health specialist.

Essentials for a Relaxing, Pamper Night!

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With the end of the semester getting closer and closer, you may be a bit stressed. If that’s the case, it’s time to ‘treat yo’ self’ to the relaxing night you deserve. Do it solo or have a group pamper night with friends! Here’s what you’ll need!

  1. Candles

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There’s something about candlelight that is so magical and relaxing. Pick up some candles in scents that you love and put them around your room. You don’t have to light them all at once, so pick one or two scents that compliment each other and put them wherever you like. If you’re in a dorm that doesn’t allow candles, you can get a flameless wax burner for a similar effect.

  1. A Face Mask

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There are so many different face masks out there to choose from, so find one that you think will be good for your skin and smells nice. They have masks for dry skin, breakouts, oily skin, blackheads, stress relief, redness, etc. You name and it probably exists. You’ll feel like you’re getting a facial at a fancy spa, without the hefty price tag!

  1. Scented Lotion

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There’s nothing better than soft skin that smells amazing. There are scented lotions that smell like just about anything you could possibly think of, so find some that you love. A great place to start searching is Bath and Body Works. Their selection is huge and you’re bound to find something you love. If scented lotions aren’t you’re thing or you’re allergic, there are some great, unscented lotions out there so don’t feel like you have to be left out on this one. Find a hypoallergenic, sensitive skin friendly lotion that is really moisturizing and you’ll be goo to go.

  1. Hot Chocolate or Tea

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A hot, delicious beverage is a great addition to your pamper night. You can make your own hot chocolate or tea or pick some up at your favorite café. If you like specialty flavors, like peppermint hot chocolate or chai tea lattes, there are mixes you can buy to make at home—part of the fun is in making it yourself and there’s something ultra relaxing about making your own hot beverage!

  1. Relaxing Music

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Just put on a playlist of your favorite mellow music and you’ll instantly feel relaxed! You can also find some great playlists on Pandora and Spotify if you want some help finding the perfect soundtrack for your pamper night.

  1. A Good Book or Magazines

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Pick up that book you’ve been meaning to get to or revisit your favorite book! If you’re a pop culture junkie pick up some new issues of your favorite magazines and get your celebrity gossip fix!

  1. A Cozy Blanket

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This one is pretty self-explanatory: wrap yourself in your favorite cozy blanket while you drink your hot drink and read your book!

  1. Comfortable PJs

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Comfortable pajamas are an essential here, because pamper nights are all about comfort. Ditch the jeans and let yourself truly relax!

Picking Up a Healthy Habit

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With a much busier schedule and living away from home, staying healthy in college can be more difficult. With just a little extra work, however, it can be done. Here are a few things to keep in mind to make staying healthy easier:

1. Get enough sleep

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When you’re bogged down with class work, meetings, concerts, and athletic activities, it can be hard to catch your full eight hours. Make it a priority to get as much high quality sleep as possible. Stay off of your phone and social media before bedtime so you won’t be tempted to stay up watching cat videos for hours.

2. Watch what you eat

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When you’ve got a million other things to do, it can be tempting to order pizza every night instead of eating real food for dinner. Be sure to stock your fridge with food to make quick healthy meals so you’ll be less tempted to order take out.

3. Keep stress to a minimum

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It’s difficult to live a stress free life as a college student, but you can keep your stress level under control by managing your time wisely and making sure you aren’t making more commitments than you can handle.

4. Stay active

Young couple run together on a sunset
If you can’t block off a large amount of time to dedicate to working out, find ways throughout your day to be active. Take a break while studying and do a few jumping jacks in your dorm room. Grab a friend and jog around campus, or take a quick trip to the gym.

What moves do you make to stay healthy in college? Let us know in the comments below!

4 Ways to Make a Healthier Pizza!

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1. Use a whole wheat tortilla as the crust.

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This is a healthier alternative to a traditional pizza crust, but is just as delicious! Put your sauce, cheese, and desired toppings on and then put it in the oven for 10 minutes at 350 degrees. Sprinkle some garlic powder and basil on top for added flavor. You can adjust the cooking times depending on how crispy you want your crust to be.

2. Make a personal pizza on a portobello mushroom cap.

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This makes a great snack or pair it with a salad or some other side to make it a meal. This is a very healthy, low carb alternative to a regular pizza and it is very tasty! You can get very creative with this option. Use any sauce you want: marinara, Alfredo, or pesto and it will be delicious. Then top with some low-fat shredded cheese or fresh mozzarella and any toppings you want. Pop it in the oven for 20 minutes at 375 degrees. It is super easy and a great way to satisfy your pizza craving!

3. Pick up some whole wheat flat-bread pizza crusts.

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You can find these premade crusts in stores (the package pictured above is from Target). All you have to do is add your sauce, cheese, and toppings and toss it in the oven for 10 minutes at 425 degrees and you’ll have a delicious and crispy thin crust pizza! Use lots of veggies for toppings for added nutrition and tastiness!

4. Choose your toppings wisely.

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You can easily cut calories without sacrificing taste by picking more health-conscious sauces, cheeses, and toppings. Go for a simpler tomato sauce and stay away from sauces that use heavy cream or cheese. Pick up low-fat cheese or fresh mozzarella, which is actually one of the healthier cheese options because it is low in sodium, has no carbs or sugar, and is rich in protein. Fresh mozzarella is also really delicious and melts perfectly! Choose fresh veggies for added healthiness and nutrients.

Cheap Eats

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When faced with the financial burden of college tuition and fees, one must stretch their budget elsewhere. There no getting around paying your college fees or textbooks, but you can stretch a dollar (or dollars) in other ways.

1. Chose meals that have a long shelf life.

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If you dorm, this may be especially useful. You may not always have the time to prepare a meal with fresh ingredients and they may spoil before you find that time. In this case, you risk losing your hard earned money. Meals that have a long shelf life are usually canned good, such as soups, certain fruits, vegetables and beans or prepackaged foods such as pasta, instant oatmeal and rice. Also, they are relatively inexpensive, costing no more than a few dollars for each item

2. Pasta, Pasta, and More Pasta

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Not only can you buy a package of pasta for no more than two dollars but you can make a meal out of it to last two or three days. It also falls under the list of non-perishable foods so there’s no worry of spoil before it’s cooked. Pasta can also give you that much needed energy as its high in carbohydrates. Ramen noodles has become a staple in many dorm rooms due to its versility and cheap price tag. A package can cost no more than 50 cents.

3. Quick Pick Me Ups

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Mothers always tell us to eat our fruits and vegetables and we should always follow their advice for they know best. Certain fruits and vegetables are expensive, especially if you may be searching for organic types. Bananas and apples, the loose variety not the bundles, are relatively cheap, readily available and easily consumed on the go. Just make sure it’s washed before consuming. Celery and carrot sticks in a to-go package is usually no more than 3 dollars.

4. Cheap Foods with a Short Shelf Life

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Keep in mind that the body needs a whole array of nutrients in order to sustain itself. With that being said, some foods may need to be consumed that do not have a long shelf life but will be relatively cheap nonetheless. Eggs for protein and versatility in salads or sandwiches, and fresh leafy greens for antioxidant and immune support such as Spinach, can be found for a few dollars per bundle.

Late Nights, Early Mornings, Less Sleep

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Between early morning paper writing and late night study sessions, a good night’s sleep often comes as an afterthought to many college students. Before you grab that energy drink or espresso to pull another all-nighter, take the consequences into consideration.

 1. Cognitive and Memory Problems

Don’t let all your studying go to waste by missing out on sleep! Lack of sleep has been linked to memory problems and difficulty with problem solving. These issues can be permanent and brain deterioration can occur if sleep deprivation is long term.

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image source: wisegeek.com

2. Pre-Mature Aging

Those dark under-eye circles you get after pulling an all-nighter are doing more damage than you may think. Human growth hormone, which is responsible for strengthening skin, bones, and muscles, is produced during slow-wave sleep. If you never reach this form of deep sleep, your body has less of a chance to produce this hormone.  Lack of sleep also causes your body to increase production of cortisol: a hormone that breaks down collagen. This causes skin to lose its elasticity.

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image source: healthcaretips.co

2. Weight Gain

Your hormones also get thrown off kilter when you don’t get enough shut-eye. Production of the hunger hormone ghrelin is increased when you get less than six hours of sleep causing you to have a larger appetite than normal.

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image source: healthbeautyou.com

 3. Heart Problems

Lack of sleep has also been linked to several other heart problems such as irregular heartbeat, heart disease, and high blood pressure as well as diabetes and stroke.

Love

image source: medclient.com

While the occasional late night is sometimes unavoidable, proper time management could help you add on a few more precious minutes (or hours) of sleep. How do you make sure you get a good night’s sleep? Let us know in the comments below!

Sources:

 Feature, Camille. “10 Surprising Effects of Lack of Sleep.” WebMD. WebMD, n.d. Web. 27 Aug. 2014. <http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/10-results-sleep-loss>.

 Klein, Sarah. “Sleep Deprivation Effects: 8 Scary Side Effects Of Too Little Shut-Eye.” The Huffington Post. TheHuffingtonPost.com, 6 Mar. 2013. Web. 27 Aug. 2014. <http://www.huffingtonpost.com/2013/03/06/scary-sleep-deprivation-effects_n_2807026.html>.

How to Make Your Own Infused Waters

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Healthy Waterimage source 

It’s no surprise that my Pinterest feed these past few weeks have consisted of colorful bikinis, floral prints, pastel colors, and spring décor. But my favorite trend of the season? Infused water.

For the longest time I couldn’t bring myself to drink water, it was just so bland compared to my favorite fizzy soda pop flavors. However, last semester a friend of mine introduced me to infused water, and I was instantly hooked. Infused water helps make staying hydrated fun, offers a dose of essential vitamins, gently cleanses your body and works as a natural skin care. But, the best part about it all? It’s such a quick and easy process, it takes just under 5 minutes to prepare!

Making your own infused water is quick and simple! Here’s how to make your own infused water:

Step 1: Fill a pitcher with water,

Step 2: add thinly sliced fruits, herbs or spices and ice

Step 3: chill in the refrigerator.

For stronger flavored water, prepare it a day ahead and keep it in the fridge overnight before drinking, The fruit should stay fresh as long as you keep your water refrigerated, and should be consumed in 3-5 days. That’s it! No fancy gadgets or confusing recipe cards, it’s simple as 1,2,3.

Here are a some infused water recipes that make will make your taste buds sing…

 - Raspberry +  lemon  +  mint

 - Strawberry  +  Kiwi

- Lemon  +  cucumber  +  mint

 - Blackberry  +  cherry  +  lime

 - Orange  +  lemon  +  lime

 - Strawberry + Lime + Mint

We’re always on the hunt for new flavor combinations, so snap a photo of your beautiful beverage on Instagram or tweet us your favorite recipe on twitter by using #tastebuddanceparty

 

Cheers!

Fruit Infused Waterimage source

Beating the Wintertime Blues

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winter bluesAs winter approaches and the sun slowly disappears, many students begin to struggle with a variety of problems. Whether it’s being away from home, a ridiculous workload of homework, general stress or just a combination of all these things, every student suffers from some form of wintertime blues. Here’s a few suggestions to help you relax and see the light again.

Relax. The absolute most important thing to remember is to just relax. Believe it or not, stress happens to everyone. Sometimes the best way to deal with problems is to take a step back and look at them from the outside. Go out with friends, do something you love or find a new hobby. Whatever you choose to do, just let yourself forget your problems for a bit and come back to them with a fresh mind.

Meditating. A lot of people assume that meditation consists of deep thinking. For the most part, this isn’t true. Most meditation practices actually help to free your mind from your thoughts and your obsessions. Find a flat surface, sit up and focus on your breathing. As you sit still, try to manually relax each muscle in your body. Strive towards the goal of absolute silence…meaning no thoughts or emotions. I promise you it’s absurdly relaxing!

Meet new people. Another great way to get a new perspective on your world is to meet some new people. Get to know them and see what their views are. It’s very refreshing, and you never know who you’ll meet!

Clean. Try tidying up your dorm or apartment. Many times, a clustered room or environment can cause clustered thoughts and emotions. If you couldn’t tell, it’s not a good thing.

Get off campus. Sometimes a change in surroundings can help more than you can imagine. It sounds weird, but it really does work. Go to the mall or to a hiking trail nearby. Exercise is also a great way to perk up, so get moving! Do whatever you can to explore and get out of your cramped dorm.

While trying any of these suggestions, just make sure you remember that you are not alone in this. College isn’t exactly the easiest time in a person’s life, but that doesn’t mean you can’t relax and have fun. If you have any other ideas or methods of relaxing and staying cheery, let us know!

Surviving a Sick Day in College

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sick day college meme

For our whole lives, our parents have been telling us to eat healthy and to not do things that are bad for our health. However, when you go away to college, you call the shots. You get to do what you want, when you want, and no one can tell you not to (other than your common sense, of course). Although finally being in charge of your own life is exciting, you can’t forget to take care of yourself so that you can stay at your prime. Here are some helpful tips to keep you healthy this year:

If you’re contagious, don’t go. This doesn’t mean if you have a headache or a hangnail you should skip class. However, if you’re running a fever or running to the bathroom a lot, stay home. Your professors will appreciate it. As a side note, always get a doctor’s note. Many professors will deduct points for absences if you don’t have a written excuse. Read this guide for more tips on college sick days.

Does your school have a gym? Utilize it. Many universities have their own gym and swimming facilities that are open for student use and are often included in tuition. Even if you’re a commuter student, you can still use the facilities any time you like. Staying active through exercise prevents illness. And it sure beats paying for a doctor’s visit!

Get a good night’s rest. Some people can function on five or fewer hours of sleep, but that doesn’t make it healthy. Make sure you get at least six hours of sleep each night to keep your immune system at its best (and to keep you at your best throughout the day). Going to class and doing homework doesn’t seem so terrible when you’re not sleep deprived!

Got any other tips for us? Let us know in the comment section below!

The “No Time” Workout Routine

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dorm workout

You force yourself out of bed, your toes reluctantly coming awake as you prepare to get up and embark on another long journey through campus – from Starbucks, to class, and then on to the gym. Sound familiar? The daily routine of a college student can be exhausting. Whether you’re an undergraduate or have already embarked on a pre-professional path, good health is essential to your peace of mind. However, many put their physical well-being and their workout routine on the back burner for school success due to a simple lack of time. In fact, this is the most common excuse you will receive from someone who has begun slacking on his or her workout routine.

Although it can be difficult, you can’t make excuses! To be successful you need to first be healthy. Simple at-home workout routines can be interesting and efficient. Many individuals think that expensive equipment or a costly gym membership is necessary to get a perfect bod and stay healthy. This couldn’t be farther from the truth. The “no time” excuse is also easily disputed. An effective workout routine does not depend on how long it is – but rather, on its intensity and execution. A 20-minute at-home workout that engages your whole body and challenges you will burn just as many calories as an hour spent on a treadmill staring at the hot guy standing in front of you. Just remember, how are you supposed to go to class and be successful in school if you’re sick all the time? Regular exercise improves the function of your immune system and will help you stay at your best so you can always do your best.

If you’re looking for a time-saving alternative or simply hate going to the gym at busy “rush” times, consider constructing an effective at home workout plan that will get you sweating and keep you healthy. Sometimes you really do benefit from staying home!