Category Archives: Healthy Eating

Healthy eating in college is an important part of maintaining a healthy lifestyle.

How to Stay Healthy at Summer Picnics

Picnics and barbeques are a fun summer tradition. These events are a great opportunity to socialize with friends and family.  Picnics and barbeques also present challenges when it comes to healthy eating and drinking.

Here are some helpful tips to work your way around a picnic table:

  • Avoid dips that are cream cheese, mayonnaise or sour cream based. Try other fresh dips like guacamole and homemade salsa or use plain greek yogurt as the base for your veggie dip. Sub out regular potato chips for baked chips or homemade tortilla chips (1).
  • Instead of preparing the usual potato or pasta salad with mayo, try making a fresh green salad with fruit or a pasta salad full of fresh chopped vegetables with vinaigrette or Italian dressing. These types of salads are packed with nutrients and the ingredients don’t spoil as quickly in the hot sun.
  • Tired of hamburgers and hot dogs? Beef burgers can easily be replaced with turkey, chicken or even veggie burgers.  Tuna steaks are a great alternative to regular steaks and are full of healthy fats and proteins (2). Kebobs are great for grilling.  You can make them with almost anything and the size helps you be mindful of portion sizes.

Drinking:

  • Sodas and juices are always available at picnics. Both are tempting, but are loaded with sugar.  If you are looking for an alternative to sugar and caffeine, try seltzer water mixed with 100% fruit juice for a light fizzy drink. You can even opt for fruit-infused ice water for a refreshing drink.
  • If you do choose to drink at a picnic make sure you stay hydrated by drinking a glass of water for every standard drink. Alcohol and hot temperatures cause fluid loss and can lead to dehydration.  It is also important to have a plan for how you will get home safely if you are drinking.  Don’t drink and drive!  Keep in mind that if you are boating and/or swimming alcohol affects your judgement, balance, reaction time and increases risk taking.
  • Hydration seems to be key on a hot summer day! With plenty of activities going on at a picnic it can be easy to forget to drink water. The recommendations for how much water you should consume per day vary by sex and exercise level.  You should drink more on especially hot days or if you are really active outside.  Heat exhaustion is real, so be aware of your water intake.

As with everything, moderation is your best bet for a happy and healthy summer. Enjoy!

  1. EatingWell Magazine. (2012, May). Retrieved from http://www.eatingwell.com/recipe/248363/tortilla-chips/
  2. Health Benefits of Tuna and Salmon. (n.d.). Retrieved June 12, 2017, from https://www.healthyeating.org/Healthy-Eating/All-Star-Foods/Protein/Article-Viewer/Article/89/Health-Benefits-of-Tuna-and-Salmon.aspx

Test Anxiety

As finals week approaches, most Penn Staters begin to flock to their favorite study spots to start preparations for a grueling week of exams and projects. Worrying about exams is common, and can even help your mind stay focused and sharp. However, when worrying becomes intense and overwhelming, it may be test anxiety.
Test anxiety can affect anyone. Experts suggest a few simple strategies that everyone can use to help reduce test anxiety and increase your chances for success during finals week.

  1. Learn what study styles work for you. Think about exams you have done well on in the past. How did you study for those exams? Consider using similar strategies for upcoming exams.
  2. Establish a routine. Make a schedule for the next few weeks to help you follow a similar routine each day. On the days of your exams, follow the same steps. This will help you feel calm and well prepared.
  3. Eat healthy and stay hydrated. Drink plenty of water and fuel your body with healthy food during study sessions. Your body and brain need attention when studying. Check out some easy, healthy recipes at: http://sites.psu.edu/healthypennstate/eating/cooking-videos-healthy-eating-with-healthworks/
  4. Be active. Exercise to relieve stress and boost your mood. Although you may feel like you are too busy studying, it’s important to take an active break.
  5. Sleep is important. Sleep after studying to help encode new information into long term memory.  This will help you recall the information on the day of the exam. Getting a good night’s sleep is important when you’re studying for exams.
  6. Take a break. Check out Penn State Libraries’ De-Stress Fest.

  1. Ask for help. Consider meeting with your professor or a staff person from Counseling and Psychological Services (CAPS). If you think you are experiencing test anxiety, talk to somebody about it. Book an appointment with CAPS at: 814-863-0395.

http://www.mayoclinic.org/diseases-conditions/generalized-anxiety-disorder/expert-answers/test-anxiety/faq-20058195

http://studentaffairs.psu.edu/counseling/self-help_anxiety.shtml

Nutrition Services

Did you know there is a Nutrition Clinic specifically for Penn State students at the Student Health Center?  Here is what students are saying about it:

“I found that the dietitian offered information that was useful and effective for me.”

“I liked the recommendations she made to improve my health in a way that I would be able to keep up with.”

“Thoroughly enjoyed my visit. ”

Check out our inviting space and become a champion of your health!  A Registered Dietitian will meet with you to discuss your goals and personal health needs.  These needs may include, but are not limited to, digestive disorders, disordered eating, vegan or vegetarian diets, general health and wellness, weight management, nutrition and exercise, and diabetes.  Make an appointment online through myUHS or call 814-863-0461.  The cost is $28.00/hour.