Check your calendar, Groundhog!

USDA.gov

Jogging with tunes

Courtesy cksinfo.com

 February 2.  Your New Year’s resolution is officially 33 days old.  How are you doing?  Did you decide to

  • Eat healthier?
  • Stop smoking?
  • Get more exercise?
  • Party less?
  • Finally address your moodiness and depression?

One challenge of a New Year’s resolution is that it is so permanent.  If you stop smoking on January 1, only to catch yourself with a cigarette on the 3rd, all is lost.  So, how can you make this more productive and less discouraging? 

Well, if the universe can be committed to fair or foul weather for a few weeks by the emergence of a groundhog from its hole, what say you?  Can you set a short term goal for the next 6 weeks? 

Healthy eating – Can you add another fruit and vegetable to your daily diet each of the next 6 weeks? Remember, while fresh fruits and veggies have a lot of health benefits, you can also get some of these servings from microwave soups, packaged fruit bars, etc., that may be a bit easier to carry around campus.

Smokers – how about setting March 15 as your planned stop date?  Between now and then, look at your smoking habits, try to wean yourself down on the number of cigarettes used every day, and consider a visit to Student Wellness or the Health Center to talk to a professional about the health benefits. 

Exercise – Are you a couch potato?  Try starting with a twenty-minute walk tonight.  Over the next 6 weeks, see if you can progress to 30 minutes of activity that gets your heart beating a little faster, and do it at least 5 days of the week. 

Alcohol – We all know that alcohol should be used legally and in moderation.  If you occasionally cross the line, try this trick – when you go out, see if you can limit yourself to no more than one alcoholic drink each hour. If you meet your goal, then slip a five-dollar bill into your piggy bank when you get home.  At the end of six weeks, see how many “Abes” you have accumulated.

Depression – The National College Health Assessment reports that more than one in four college students is suffering from depression, but only of third of them have consulted a healthcare professional.  Did you know that in six weeks of treatment, either with medicines, counseling, or both, you can see significant improvements? 

6 weeks.  Enough time to get out there and let the sun shine on your new healthier lifestyle?  Or maybe you want to just stay in your dark, wet, wormy hole in the ground?  It’s your decision.  Will you risk seeing your shadow?

Happy Winter!

Roger Miller, MD (OSU Student Health Services)

Don’t lose your cookies

click to enlarge

Health.com

Ever run though the kitchen when your mom or dad or grandparent was whipping up a batch of cookies, and grab a finger-ful of raw cookie dough from the bowl?  Very sugary, very smooth, maybe a chocolate chip or two – yummy.  Sound like fun?  But, you were always warned that the raw eggs will make you sick. 

Well, beware.  The New York Times Health section recently ran an article looking at disease outbreaks associated with uncooked cookie batter, and came up with an interesting suspicion – maybe the concern is not limited to raw eggs.  Researchers studied packaged cookie dough, which uses pasteurized eggs, and still found that infections were occurring.  The source?  They suspect that flour may be the source, as it was the only raw ingredient that went into the mix. 

Further research will be needed to know if this is true, but the bottom line is that if you buy food that is intended to be cooked or baked before you eat it, then you should avoid eating it raw.  A simple solution, so long as you can keep your fingers out of the mixing bowl.

Stomach upset?  Come in to Student Health Services, our healthcare team can help.

Healthy eating!

Roger Miller, MD (OSU Student Health Services)

Trouble losing weight? You might have a caloric handicap.

npr.org

I recently came across an interesting blog post on NPR called Losing Weight: A Battle Against Fat and Biology.  You should check it out – it brings up an interesting concept called a “caloric handicap” that helps explain why it so hard to lose weight and even harder to keep it off once you do.

Basically, the premise is that your body fights your attempt to lose weight.  Weight loss always comes down to taking in less calories than you expend.  The problem is that once you go into a state of less coming in than going out, your body takes that as a sign that starvation is on the way and starts sending out hormones to not only slow down your metabolism but increase your appetite.  (Unfortunately, these systems developed at a time when starvation was a real possibility – if our early ancestors had fast food drive throughs and 1400 calorie Frappa-lattes, we’d all be better off right now.)

So, to use NPR’s example, a person who weighs 230 pounds and loses 30 pounds cannot eat as much as someone who has always weighed 200 pounds.  The difference in the number of calories that the dieter can eat vs. the number that the naturally thinner person can is that dieter’s caloric handicap – and it can be up to 500 calories a day.

None of this information makes it easier to drop those pounds and keep them off, but at least it lets you know that it isn’t just a matter of will power – so give yourself a break.  The other take home point is that exercise is the key – no matter what type of diet you do, without a good 30-60 minutes of exercise per day, it most likely won’t last. 

So hit the RPAC, park farther away from your building, take the stairs, do whatever you can to burn those calories.  I know it’s a lot easier said than done, but you gotta keep trying.  If you ever need help, come in and talk to our nutritionists – they can give you some great advice.

John A. Vaughn, MD
Student Health Services
The Ohio State University

Buckeyes Head to Head with the Gators

photo: www.scottcounseling.com

click to enlarge

wikimedia commons

Health.com

Use protection

The Buckeyes and Gators meet today at the Gator Bowl. This is a great time to see how a Buckeye compares to a Gator in some of the dimensions of health that are studied by our colleagues at the OSU Student Wellness Center

Substance abuse – How many students have used prescription drugs not prescribed for them in the past 12 months?

          OSU = 15.6%           UF = 19.9%

Unhealthy Eating – how many students report their weight being outside the healthy weight range (Body Mass Index 18.5-24.9)?

          OSU = 37.2%           UF = 32.9%

Sexual Health – how many students report having had no sexual partners in the past 12 months?

          OSU = 27.3%           UF = 29.1%

Stress – how many students report having felt so depressed that it was difficult to function anytime in the past 12 months?

          OSU = 30.4%           UF = 29.4%

These few snapshots of our campuses show how similar we are with our esteemed opponents. That is why our student health and student wellness programs are so important.  Come see us for advice to make your lifestyle a healthier one. 

GO BUCKS!!

Roger Miller, MD  (OSU Student Health Services)

Sources:  

OSU: http://slra.osu.edu/posts/documents/exec-summary.pdf

UF: http://healthygators.ufsa.ufl.edu/surveys/healthy-gators-student-survey/healthy-gators-student-survey-2010-findings

Medical Mythbusters – 10 Food Myths That Just Won’t Die!

Health.com

Lifehacker has taken a page from the BuckMD playbook and decided to debunk 10 Stubborn Food Myths That Just Won’t Die

Does adding salt to water really change the boiling point and cook food faster?

Is it true that you should never use a wooden cutting board with meat?

Does searing meat really seal in juices?

Check out the Lifehacker article to find out.  And remember, if you have any questions about your diet we have two outstanding Registered Dieticians at the Student Health Center that you can come and talk to.

John A. Vaughn, MD
Student Health Services
The Ohio State University

Food “benefits” are more marketing than medicine

NewYorkTimes.com

I just came across a great article in the New York Times, Foods With Benefits or So They Say.  I highly recommend you check it out.

We all get that certain foods are healthier for us than others, but most of us wouldn’t confuse a carrot stick with a cholesterol medication.  Well, if Big Food marketers have their way, that’s exactly what we’ll do.

Does Activia improve “intestinal transit time” as it claimed in its commercials that said it was “clinically proven to help regulate your digestive system in two weeks.”  Turns out it doesn’t – even by the lax standards of their own “clinical studies” – and the FDA made them pull the ads.

My kids love Frosted Mini-Wheats, but does it improve their attentiveness by 20% like they claimed?  Um… not that I can see.  But their ad said that “A clinical study showed kids who had a filling breakfast of Frosted Mini-Wheats cereal improved their attentiveness by nearly 20 percent.”  What the ad doesn’t say is that they compared the kids who had Frosted Mini-Wheats to kids who were given only water for breakfast!  Not only is that completely misleading (not to mention a little cruel) but it turns out that only about half of the kids in the “study” were more attentive after eating the frosted Mini-Wheats than they were before they ate them.

Does POM Wonderful pomegranate juice really help you “cheat death” and aid in the treatment of prostate cancer?  Do Rice Krispies boost your immunity?  No, no and no.

This is important stuff.  Don’t be ripped off or fooled by people who are only interested in selling you something.  If you have questions about how to really eat a healthy diet, talk to one of our nutritionists – they’ll give you the honest scoop.

John A. Vaughn, MD
Student Health Services
The Ohio State University

Turning the Food Pyramid Upside Down!

USDA.gov

The United States Department of Agriculture (USDA) just released a new set of dietary guidelines. These are released by the USDA and the Department of Human Health Services (HHS) every five years – they are what gave us those famous food pyramids we all studied in grade school.

The old food pyramid has gone through many revisions throughout the years, and its’ a good thing – with 34% of adults and 17% of children currently obese in the US, we could all use a pointer or two on healthy eating habits.  The new guidelines are by far the most extensive to date because they not only focus on what you eat, but also eating behaviors.  Some of the highlights include:

  • Enjoy your food, but eat less
  • Make half your plate fruits and vegetables
  • Switch to fat-free or low-fat (1%) milk
  • Compare sodium in foods like soup, bread and frozen meals – and choose the foods with lower numbers
  • Drink water instead of sugary drinks
  • Keep trans fats consumption as low as possible
  • Reduce the intake of calories from solid fats (butter, margarine, shortening) and added sugars.
  • Limit the consumption of foods that contain refined grains, especially refined grain foods that contain solid fats, added sugars, and sodium
  • Alcohol should be consumed in moderation-up to one drink per day for women and two drinks per day for men

To see the complete guidelines, check out the links below.  As Maya Angelou said, “When you know better, you do better.” Now is the time to start building healthy lifestyle!

http://www.mypyramid.gov/guidelines/index.html

http://www.health.gov/dietaryguidelines/

Cheryl Czapla, Med IV
College of Medicine
The Ohio State University

John A. Vaughn, MD
Student Health Services
The Ohio State University

Discover Your Inner Julia!

osumccooking.blogspot.com

A group of medical students who are into health and wellness here at Ohio State have started a really cool new blog, Med Students: Discovering Your Inner Julia.

The Julia in question is of course Julia Child (world famous chef and posthumous movie star) and the blog is a place to find and share tasty recipes and healthy eating tips.  I strongly encourage you to check it out.  It’s fairly new, but they already have a lot of really good recipes and tips up there.  And since the blog is 100% by students for students, they always keep the focus on what’s important to you – quick, easy and tasty.

You don’t have to be a medical student to contribute to the blog – anyone can join the conversation.  Share a recipe from back home; let everyone know where to get those hard-to-find ingredients; share your tips for going vegetarian; see what other students are doing to eat healthy.

Check it out, and in the words of the great woman herself, “Learn to cook – try new recipes, learn from your mistakes, be fearless, and above all have fun!

John A. Vaughn, MD
Student Health Services
The Ohio State University

Pros and cons of going vegetarian

tribemagazine.com

I’m a level 5 vegan — I won’t eat anything that casts a shadow.

                                            Jesse Grass, The Simpsons

 

There are many versions of a “vegetarian” diet:

Vegan: only plant-based foods: fruits, vegetables, legumes (dried beans and peas), grains, seeds and nuts 

Lactovegetarian: plant-based foods plus cheese and dairy products

Lacto-ovovegetarian:  plant-based foods plus cheese, dairy and eggs

Pesco-vegetarians: plant-based foods plus cheese, dairy, eggs and fish

Whichever version you choose, the US Dietary Guidelines state that all variations of vegetarian diets can provide adequate nutrients for all stages of the life cycle, including children, adolescents, pregnant and lactating women, the elderly and even competitive athletes.

Vegetarians can be at risk of getting inadequate amounts of protein, iron, zinc, calcium, vitamins A and B12, Omega-3 fatty acids and iodine, so the keys to maintaining adequate nutrition on a vegetarian diet are to eat a wide variety of foods and to plan ahead for meals.  The Mayo Clinic has a helpful list of foods that are rich in these nutrients and are vegetarian diet friendly.   

Vegetarian diets can be a challenge to follow, especially for a busy – and poor – college, grad or professional student, but if you can make it work for your lifestyle, there are many health benefits!  In general, vegetarian diets contain less saturated fat and cholesterol and more fruit, veggies, fiber, and phytochemicals – all good things.  Research has shown that vegetarians tend to have lower rates of obesity, bad cholesterol, heart disease, type II diabetes, and high blood pressure. There is also some evidence that vegetarians may have lower rates of cancer, but the verdict is still out on that one.

The best thing you can do if you are considering a vegetarian diet is to educate yourself – knowledge is power!  The US Department of Agriculture has great information about vegetarian diets.  You can also come in and talk to one of our expert nutritionists.  And if you have any health issues, are pregnant or breastfeeding, be sure to talk to your health care provider before beginning any type of modified diet. 

Cheryl Czapla, Med IV
College of Medicine
The Ohio State University

John A. Vaughn, MD
Student Health Services
The Ohio State University

Is high fructose corn syrup worse for me than regular sugar?

SugarStacks.com

Q: Is high fructose corn syrup worse for me than regular sugar?

A: Great question.  First off, let’s define what we’re talking about.

Fructose and Glucose are simple sugars that are found naturally in foods.  Our bodies use them for energy. 

Sucrose (table sugar) is a natural sugar made from cane or beet plants that is composed of a 50/50 combination of fructose and glucose.  Our bodies break apart the fructose and glucose to use for energy.

Corn syrup is an ingredient used in many recipes because of its unique properties.  You might have seen it for sale in the baking aisle under the brand Karo Syrup.  Like table sugar, corn syrup is composed of fructose and glucose, but it’s relatively lower in fructose and higher in glucose so it’s not as sweet. 

High Fructose Corn Syrup (HFCS) is a processed form of corn syrup in which some of the glucose is converted to fructose, leading to a ratio of about 55% fructose to 45% glucose.  This higher amount of fructose results in a product that has the sweetness of table sugar and the cheapness and stability of corn syrup.  Great for the bottom line, not so great for our bottoms.    

Researchers noted that the alarming rise of obesity in America coincided with the increased use of HFCS by food manufacturers, which led many to blame HFCS for the problem.  But during that same time span, we started eating more calories in general; eating away from our homes more often; and getting a lot less exercise in our jobs and recreational activities.  All of these factors share some of the blame.

It is true that many foods that contain a lot of added sugar or HFCS usually don’t contain much else.  In other words, they are full of calories but very low in nutrients such as vitamins, minerals, and fiber that fill you up and provide other health benefits.  So it is a good idea to avoid them, but it’s also important to remember a couple things:

  • Nutritionally speaking, there is no energy difference between any of the sugars.  For instance, even though honey is a ‘natural’ product, it is higher in fructose than HFCS.    
  • Weight loss always comes down to a simple, unbreakable rule – you need to take in fewer calories than you use.  Honey or HFCS, you’ll gain weight if you eat too much of it. 

Most health organizations agree that you should limit your added sugar consumption to about 10 teaspoons per day, which is about the amount contained in a typical 12-ounce can of soda.  Our advice?  Do your best to limit your caloric intake from added sweeteners; don’t be afraid to reach for veggies, fruit, and low fat dairy products; and burn off some of those calories with a healthy dose of daily exercise!

Cheryl Czapla, Med IV
College of Medicine
The Ohio State University

Greg Avellana RD, LD, CDE
Student Health Services
The Ohio State University