Moderation Matters

Overeating is a habit that students practice too often. Overeating can be stress-relieving, but overeating make your calorie count higher than you probably intended. If you do not practice moderation in your daily life, your average calorie count will rise, causing you to gain weight.

You can avoid weight gain by only eating when you are hungry. You also do not have to eat everything on your plate either. The portions you order at a restaurant are more than one serving size, adding unnoticed calories. The featured image shows an easy guide to foods without using measuring supplies.

ModerationA place to practice eating in moderation is at the Fresh Food Company. The buffet style has a lot of healthy and unhealthy options. Set boundaries, and do not go back for more servings. Remember to eat healthy food too. A good tip to eating at Fresh, or any buffet style, is to not stay long. If you stay in these places for long periods of time, you convince yourself that you are hungry.

Whether you are on or off campus, at a family holiday, or at your residence, moderation plays a large factor into your eating. Get in the habit of only eating when you are hungry, and recognizing you have eaten too much.

College students typically struggle with weight gain, and want to avoid it. An article on the WebMD Website titled, “Freshman 15 College Weight Gain is Real,” states, “Researchers found the average amount of weight gained during the study was modest, at about 3.3 pounds. But 23% of college freshmen gained at least 5% of their body weight and none lost that amount.” This statistic makes weight gain in college a real statistic, rather than a myth. Eating in moderation is an important step for students to not gain weight and have healthy diet.


Group X at WKU

At Western, the Preston Center has many opportunities for fitness other than the fitness center. The different opportunities include the swimming pool, the track, intramural leagues, courts for activities like basketball and racquetball, and GroupX fitness classes. Where many of the activities at Preston can be done solitarily, the GroupX fitness classes incorporate larger number of participants. If you are unsure about to getting a good workout by yourself, these group classes will help you. These classes could give you motivation to get in better shape while having fun. The goal of these classes, and especially the goal of Cardio Craze–“to have fun.” The Cardio Craze instructor, Clay, says that is why people continue to come back, and they come back with friends.

The group fitness classes range in intensities from the high performance Cardio Craze, to classes like Bootcamp Basics, a class for participants looking a low intensity workout. The classes change depending on the day because ideally, you would not want to work out the same muscles each day. The schedule of the GroupX fitness classes start anywhere from PiYo at 6:15 in the morning on Tuesdays and Thursdays, to Cardio Pump that ends at 8:15 on Mondays and Wednesdays. The GroupX schedule adheres to a college student’s busy schedule, allowing students to come at the time that works best for them.

The classes are open to everyone, whether they are in shape or not. The classes are provided so people do not have to work out on their own, and they are able to have proper instruction during their workout. American College of Sports Medicine has an article called “Benefits of Group Exercise” states, “Some of the benefits include exposure to a social and fun environment, a safe and effectively designed workout, a consistent exercise schedule, an accountability factor for participating in exercise, and a workout that requires no prior exercise knowledge or experience.” Each class has different benefits, so there is no reason not to try them all.

Taken from WKU Intramural Recreation-GroupX:

GroupX fitness schedule

Farmers Market Grocery Shopping

“Buying local supports local farmers and the local economy and assures that you’re getting the freshest, best-tasting and most nutritious foods.”

~Taken from the SKY Farmer’s Market Website

Rather than going to Kroger for groceries, consider buying locally at places like SKY Farmers Market. This is an opportunity for students to surround themselves with friendly people who take healthy eating passionately. The local buyers and sellers make the market an atmosphere worth visiting. These natural foods are easy to incorporate into a student’s diet, and into their budget.

Farmer’s markets provides endless opportunities. Contrary to people’s beliefs, food at the local market costs the same amount of money as a fast food meal; it is much healthier too. The average meal at McDonalds costs $4.75, when SKY market has hormone and antibiotic free Angus beef, chicken, and pork by the pound, for the same amount of money (Taken from Burger Business website) Three Angus burger patties cost $7.49 (Refer to photo with meat prices). If your hunger will not hold, some booths make food on the scene—one had homemade pizza. On the sweet side, one booth had homemade cookies, granola, bread, and cinnamon rolls. The SKY Farmers Market website has suggestions for recipes. It also has the names of the farmers, updated newsletters and information about upcoming events.

Whether you live a hectic or laid-back schedule, you should incorporate natural foods into your diet. The farmers market could be a new way to view healthy eating, instead of the produce section in a grocery store. The atmosphere trumps the atmosphere of places like Kroger or McDonald’s. A visit to the farmers market could spark motivation to start eating local, and natural foods. The consumption of natural foods is an easy, and still fast, way to stay healthy.

Breakfast: The Most Important Meal of the Day

Take these types of food to class for breakfast Take these types of food to class for breakfast

College students give many excuses as to why they skip breakfast on a daily basis. These excuses include not having time, not having food, not being hungry when they wake up, and trying to cut down on calorie intake. These excuses do not make skipping breakfast any healthier. According to the Symptom Find website, these are the top ten reasons that everyone should eat breakfast:

  1. Energy Boost to Start the Day
  2. Sharper Focus
  3. Breakfast Helps Reduce Morning Crankiness
  4. Metabolism Boost
  5. Prevents Starvation
  6. Keeps you from Overeating
  7. Allows you to Properly Proportion your meals
  8. Helps Lower “Bad” Cholesterol
  9. Breakfast Can be Nutritious and Delicious
  10. Eat Breakfast to Lose Weight

College is not an easy lifestyle even remember to breakfast, let alone a nutritious one. The best solution for a quick and healthy breakfast is to buy cereal, granola bars, smoothies, yogurt or fruit. These foods are items you can grab and eat while walking to class or in class. Each of these items takes no preparation time and still gives you a healthy start to the day. Also, there is a difference between eating a Kellogg’s PopTart for breakfast versus a nutrient filled granola bar.

From, a study from July 2012 says that the “Dairy Research Institute found that people who skip breakfast weigh more and have more unhealthy habits than those who eat breakfast. Those who skip breakfast consume 40 percent more sweets, 55 percent more soft drinks, 45 percent fewer vegetables and 30 percent less fruit than people who eat breakfast.” This statistic should be enough for college students to realize to have a healthy diet for the day, breakfast is a smart choice for the start of the day.

Short Story on Saving Money in College

When I came to college at Western Kentucky University, I expected constant expenses. Over time, I have learned easy ways to cut back these expenses, even in a sorority. Although I do not have to pay for college or my sorority by myself, I do not waste the money that my parents provide. As I got involved in Greek life on campus, the expenses for everything increased even more. However, I do not have to pay much more than my semester dues if I do not feel inclined.  There are only certain events that I have to pay money outside of my dues. Constantly, my organization offers t-shirts for different events, but that does not mean I am required to buy all of them. I try to cut back on the amount of things, such as t-shirts, that I purchase for myself. I also try not to go on constant shopping excursions. For instance, my sorority has countless events, such as themed mixers. I could buy an elaborate costume, but I can usually find something in my closet that could work for a costume just the same, without spending more money. This goes for formal dances as well. Since I am in a sorority, I also do not have to buy an outfit for formal dances, or when I cannot find anything to wear. I can choose from my sisters’ closets. I also learned that going out to eat on a regular basis also racks up money. Meal plans are expensive in themselves, there is no reason to not spend them if you have them. I have experienced that there are many options on campus to choose from, and meal plans are worth using. Though these are all small things to consider, these small things help save money and have helped my expenses stay at a lower cost during the school year.