Healthy Lifestyle Challenge

Everyone knows about the dreaded "freshman fifteen" when they go off to college. And let me tell you what, there's a reason they call it that. My first month at the University of Alabama I gained about 10 pounds....no joke. And I didn't even feel like I was eating that much. But what I realized was it wasn't how much I was eating, it was what I was eating, and also the times I was eating. I would come home at 8:30 at night and throw a hot pocket in the microwave cause I was too tired to make anything that was better for me. And it was just a cycle. Sooner or later I looked in the mirror and and thought to myself "What the hell happened here!? I couldn't have gained that much in just 5 weeks!" And then I made a choice. To be healthy. And I started yesterday! Here's the game plan:

Phase 1: The Diet

Drinks:

Tea

Water

Rice Milk

Orange Juice

Coconut Water or Milk

Grains:

Whole Grain Breads

Brown Rice

Quinoa

Granola Cereal

Steel Cut Oatmeal

Whole Wheat Flour

Pita Bread

Corn Tortilla

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Dairy:

Greek Yogurt

Mozzarella Cheese

Feta Cheese

Cottage Cheese

Parmesan Cheese

Proteins:

Lean Ground Beef (grass fed)

Lean Beef (grass fed)

Bone-In Pork Chop

Turkey (cage free)

Chicken (cage free)

Salmon (wild caught)

Albacore Tuna (wild caught)

Rainbow Trout (wild caught)

Beans (black, red, etc.)

Lentils

Eggs

Peanut Butter

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Fruits:

Apples

Mangos

Bananas

Strawberries

Oranges

Lemons

Dragon Fruit

Acai

Blueberries

Avocados

Pomegranate 

Kiwis

Red Grapes

Papaya 

Watermelon

Raspberries

Figs

Asian Pears

Guava

Red Grapes

Grapefruit

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Veggies:

Carrots

Spinach

Cucumber

Tomatoes

Broccoli

Asparagus

Brussels sprouts

Eggplant

Squash

Sweet Potatoes

Onions

Garlic

Bell Peppers

Celery

Cauliflower

Kale

Zucchini 

Edamame

Ginger

Nuts:

Walnuts

Almonds

Pistachios

Hazelnut 

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Seeds:

Flaxseed

Sunflower Seeds

Chia Seeds

Oils & Vinegars:

Extra Virgin Olive Oil

Balsamic Vinegar

Sweets & Misc:

Dark Chocolate

Low Sugar Ice Cream (occasionally)

Apple Sauce (low sugar)

Popcorn

Humus

Smoothies


Spices:
Cinnamon
Cayenne Pepper
Black Pepper
Mustard Seed
Ginger
Garlic Powder

Water:
Drink LOTS
At least 8 glasses
1 glass after waking up
2 glasses before exercise
2 glasses during exercise
2 glasses after exercise
1 glass before bed

I also researched a list of healthy fast food restaurants here in Tuscaloosa:


Pita Pit
Zoe's Kitchen
Blimp
Panera
Jason’s Deli
Au Bon Pain
Noodles & Company
Corner Bakery
Chipotle
Atlanta Bread
Einstein Bros Bagels

While eating is a huge part of being healthy you also need to exercise, and being that most of my classes are about health and fitness we do a lot of research with exercise. So using what I've learned in school I've put together an exercise plan for myself! Here it is:

Phase 2: The Exercise

Yoga in mornings
Stretch everyday
Run (min. 3 hours a week; Mondays, Wednesdays, and Fridays)
Arms (Tuesdays)
Legs (Mondays & Thursdays)
Core (Wednesdays)
Full Body (Fridays)

Phase 3: The Habits

I've also added a section for some general health habits I need to start getting into. For example taking care of my skin. I already cleanse my face twice a day and moisturize it but I'm also adding "1. Wear sunscreen everyday" to my list. People don't realize that even in the winter or on cloudy days your skin is still exposed to those harmful UV rays. Protect it by wearing sunscreen everyday. Soon it will become habit! Sleep is also a big factor in being healthy. Everyone needs about 8 hours of sleep a day and when we don't get those 8 hours we don't realize how much it affects our bodies. So from here on out sleep is one of my top priorities (which let me tell you is not easy while being a college student). Also if you're feeling tired in the day take a power nap (20-30 minutes max) and you'll wake up rejuvenated and ready to go! Sleep longer than that and you will end up more tired than you were before and groggy. I've also decided that stress is another thing that's bringing me down. To combat stress I've found that meditating is the ultimate stress reliever. After my morning yoga I sit and meditate for a good 10 minutes at least (sometimes longer) and it makes such a huge difference in how I feel the rest of the day! I'll be sure to keep y'all updated in how it goes! Wish me luck!