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Freshmen 15!

An insight into what the "freshmen 15" is, and ways to prevent it.

Leighton Smith

on 20 November 2012

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Transcript of Freshmen 15!

STRESS DEFINITION: ‘Freshman 15’ describes the average amount of weight students are liable to gain in their first year of college. freshmen 15 Counseling 191 Kimberly Trinidad | Tori Van Nostrand | Nina Valenzuela | Lauren Tran | Leighton Skyler Smith Personal Exploration Workshop Outline: Definition: what is the Freshmen 15? History: how did this come about? Prevalence: to what degree is this an issue? Solutions: how can you combat this problem? Resources: things that can help? Myth? There is some truth to the term ‘freshman 15’, although the amount of weight gained is debatable and varies from person to person depending on many factors. Freshman 15 is not inevitable—ultimately, it is entirely up to you. What Causes The freshmen 15? The REAL Causes: Having A Poor Diet FRIENDS DIET LIFE SLEEP Friends impact your eating habits immensely. You may find yourself going out to eat to hang out with friends.
Not paying close attention to how much food you consume when you are with friends or because your mind is preoccupied is a surefire way of gaining weight.
Social eating is when you are eating not because you are hungry, but because someone or everyone else is.
Friends also impact you subconsciously—you may pick up their bad eating habits and find yourself snacking on more unhealthy things Access:
In college, you are bound to have easier accessibility to more food than you had in high school. You are placed in closer proximity to dining halls, convenience stores, coffee shops, vending machines and fast food restaurants. Freedom:
If you are dorming, your parents will not have a say in what you eat and you are stuck with the responsibility of managing on your own. Even if you are not dorming, the newfound freedom that comes with entering college is prime in consuming unhealthy foods. Fast food:
Deserves a category all its own. Because it is cheap and fast, college students who are short on time and money are more likely to consume
fast food. Having a different routine than you did in high school may result in eating whatever is closest and most
likely is unhealthiest. Alcohol:
Parties are different in college than in high school. You may find yourself drinking more and more and the awareness that the drink you are consuming has calories will become less and less significant to you. Even drinking fruity drinks as opposed to beer can result in high calorie intake. Coffee:
With an abundance of coffee shops on campus, meeting up with friends at a coffee shop becomes not too uncommon. Many students drink coffee to get through the day or to keep them awake at night. Sleep:
Sleep deprivation directly correlates with weight gain. Stress:
Studies show that stress can potentially cause weight loss or weight gain.
College for most can get stressful at times. Especially freshmen year when one is still getting adjusted to the new responsibilities of college. Life:
Life is a cause of weight gain at this time in one's life because of the various transitions one is going through at this time.
Life and stress are very closely related as causes of weight gain.
The transitions occurring at this time are:
Dependent --> Independent
Immaturity --> Maturity HISTORY: Prevalence Solutions: Working Out/Exercise Healthy Diet Consistent Sleep Don't Stress Join the club. Even if you're not at the level of NCAA competition, there are opportunities to play team sports. Check out intramural and club sports like soccer, basketball, lacrosse, ultimate Frisbee, and tons of others. Work out at the gym. The gym can be a great place to work off stress from the pressures of school. And if time on the stationary bike or treadmill makes you feel like a hamster, you'll probably find lots of other options at your college gym, such a pool or yoga classes. Exercise should be fun, because the more you enjoy it the more likely you are to do it regularly. So find activities you like and make them a part of your routine. Everyday Ways to Get Active
Getting the exercise you need is easier than you might think. There are plenty of ways to add a little extra activity to your everyday routine. For instance:
Bike or walk to class, the library, or the store.
Park farther away than you normally would and walk.
Choose the dining hall on the far side of campus.
Try stretching, marching in place, or walking around during study breaks.
Take the stairs. Don't become overwhelmed by feeling that you have to commit a lot of time to fitness. If you can't find the time for longer workouts on a regular basis, try two or three shorter exercise sessions every day. Splitting your workouts into 15- or 10-minute increments throughout the day appears to work just as well as doing a full 30 minutes at once. Maybe you can work in a quick session before you shower in the morning and another after your classes in the afternoon. Most experts today do not demand 2 hours of daily exercise. The U.S. Department of Health and Human Services recommends that people get at least 60 minutes of moderate to vigorous physical activity most days of the week.
Brisk walking, jogging, and swimming are easy ways to boost your heart rate and promote cardiovascular health. Exercise can also help lower blood pressure and counter stress. For women, exercise that makes the body and bones bear weight — like walking or running — may reduce the risk of osteoporosis later in life.
You'll likely discover a subtler benefit of exercise as well: greater self-confidence. This may make it easier for you to participate in class and help you perform well in academic and social situations. Incorporate healthier foods in your diet
Snack on low-calorie foods to keep from binging at one time
Healthy snack options:
fruit (bananas, strawberries, blueberries, raspberries, grapes/raisins, apples, cantaloupes, cranberries)
vegetables (with or without hummus) (edamame, baby carrots, broccoli, celery, snap peas, bell peppers, tomatoes, cucumbers, avocados, yams)
nuts (almonds, pistachios, peanuts, walnuts, cashews)
air-popped popcorn
granola bars
pita bread and hummus
egg whites
whole wheat toast, pretzels, wheat thins Drink more water
Drink a glass of water 20 minutes before eating to test if you are truly hungry or simply dehydrated
Eat only when you are physically hungry, not mentally hungry Stress is Optional!

Of course were always going to stress about things but sometimes it can be minimized.

Minimization techniques:
Be proactive - do stuff now so you don't have to later
If it is out of your control then there is nothing you can do so DON'T STRESS
Do your best #fouragreements - if your doing your best than you can't do anymore so don't stress. Go to bed!

If one sleeps regularly they will feel more healthy and energized as a result.

By sleeping your body can rest which will make you not gain weight, as well as lower stress levels. RESOURCES Student Recreation Center How the freshmen 15 Can Hinder Academic Success and Personal Well Being Myth Passed Down From Generation to Generation Eating Lifestyle Independent How Well Do
You Know Your Food? How long does it take to burn off… 1 Blueberry Muffin

A) walking for 22 minutes

B) walking for 33 minutes

C) walking for 47 minutes

D) walking for 51 minutes How long does it take to burn off… 1 Blueberry Muffin

D) walking for 51 Minutes How long does it take to burn off… Potato Chips (1oz Bag)

A) riding a stationary bike for 18 minutes.

B) riding a stationary bike for 21 minutes.

C) riding a stationary bike for 36 minutes.

D) riding a stationary bike for 42 minutes. How long does it take to burn off… Potato Chips (1 oz bag)

B) stationary bike for 21 minutes. How long does it take to burn off… 1 Beer (12 oz)

A) walking for 24 minutes

B) walking for 38 minutes

C) walking for 49 minutes

D) walking for 1 hour. How long does it take to burn off… 1 Beer (12 oz)

B) walking for 38 minutes. How long Does it take to burn off… Thanksgiving Edition! How long does it take to burn off… Roasted turkey (1/2 cup light meat without skin, 1/2 cup dark meat with skin)

A) 30 minutes of Black Friday shopping

B) 1 hour of Black Friday shopping

C) 1 1/2 hours of BlackFriday shopping

D) 2 hours of Black Friday shopping How long does it take to burn off… Roasted turkey (1/2 cup light meat without skin, 1/2 cup dark meat with skin)

C) 1 1/2 hours of
black Friday
shopping. How long does it take to burn off… 1 slice of pumpkin pie

A) running up the stairs for 15 minutes

B) running up the stairs for 18 minutes

C) running up the stairs for 27 minutes

D) running up the stairs for 35 minutes How long does it take to burn off… 1 slice of pumpkin pie

A) running up the
stairs for 15
minutes. How long does it take to burn off… 2 glasses of sparkling apple cider.

A) 10 minutes of general aerobic dancing.

B) 23 minutes of general aerobic dancing.

C) 38 minutes of general aerobic dancing.

D) 45 minutes of general aerobic dancing. How long does it take to burn off… 2 glasses of sparkling apple cider.

D) 45 minutes of general aerobic dancing. How long does it take to burn off… 1 Small Tootsie Roll

A) 336 steps

B) 485 steps

C) 551 steps

D) 643 steps How long does it take to burn off… C) 551 steps Sources http://www.divinecaroline.com/22175/119896-takes-burn-thanksgiving-meal#0
http://www.angiesworld.com/get_fit_with_angie/member-content/nutrition/how_long_will_it_take_to_burn_off_halloween_cand Ages 17-20 NOT just freshmen Fast Food Options Dining Hall Menus personal trainers
aerobic classes
classes and programs Studies show that more active students score higher on tests and do better academically. Studies show also a connection to obesity and poor academic success. People who keep active in exercise tend to have longer life expectancies. People who work out are often happier and less stressed on a regular basis. Works Cited http://www.personal-nutrition-guide.com/freshman-weight-gain.html



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