The Daily Egyptian is published by the students of SIU at Carbondale. Except during vacations and exam weeks, The Daily Egyptian is published Monday through Friday during the fall and spring semesters and TWThF during the summer semester."

Students need structure, balance to live healthier

Bad eating habits happen year round, but health experts say proper nutritional planning could help control the battle of the bulge usually associated with this time of year.

As part of his job, John Massie, coordinator of Sports Medicine at SIUC's Recreation Center, answers questions students may have regarding fitness and nutrition. He said the best way to maintain or alter one's weight generally comes down to basic arithmetic.

"It's all about balance," Massie said. "The calories in should equal the calories out if weight is to be maintained."

Russ Klettke, author of "A Guy's Gotta Eat: The Regular Guy's Guide to Eating Smart," wanted to write a book about the freedom of being able to eat whatever you want.

"I think the way people struggle with food is unnecessary complicated," Klettke said. "We read so much into it. I have never been on a diet, but I follow a general structure."

In his research, Klettke found many similarities in the eating habits of single men and college students. He said many choose the convenience of fast food and meals of high-calorie content over proper nutrition but stressed the importance of eating right.

"It's smart to educate yourself in order to make better decisions to go about your day," Klettke said.

According to the Centers for Disease Control and Prevention, results of the 1999-2000 National Health and Nutrition Examination Survey indicated that an estimated 64 percent of Americans were either overweight or obese.

"The United States has a major problem with people being overweight or obese," Massie said. "College students may not make a majority, but they are heading that way."

Massie also noted that exercise has other benefits besides weight loss or gain, as several studies have shown that people who exercise have lower levels of stress, sleep better and have more energy throughout the day.

Marjie Gillam, owner of Custom Fitness Personal Training Services, a business dedicated to helping individuals develop healthier habits, writes a weekly column titled "Road to Fitness" for Ohio's Dayton Daily News.

Certified with both a personal trainer as well as a fitness consultant, Gillam suggested making a low-cal dip for chips, using the sugar substitute Splenda while baking and planning a full day of activities, gym-related or not, as ways to maintain your weight while still partaking in the season's festivities.

"The good news is that with proper planning, you can still enjoy great meals without the guilt or stress," Gillam said. "Nutritional planning, for example, is very important when it comes to managing your weight this holiday season."

Klettke said students should not leave for a party on an empty stomach. He recommended eating something small, such as a spoonful of peanut butter or a slice of cheese, in order to avoid binge consumption later.

While keeping away from the high-calorie foods of the season could prove difficult, Klettke said students should make every effort to eat foods like salads and tuna fish, when they are not at parties and other functions.

"By and large, you are going to take in more calories," he said. "But when I am away from social events, I try to eat really healthy."

Massie advised standing away from the food and keeping hands occupied as ways to deter the temptation to over indulge.

Both Massie and Klettke said people should keep in mind that alcoholic beverages are often overlooked but are major contributors to unwanted holiday weight gain. Massie added that people could switch to water for a few drinks in order to help party healthier.

But eating healthy should not apply to just one time of the year. Klettke said every one should be mindful of what they are doing now in order to live a healthier future.

"Nutrition should be the same way as using credit," he said. "If you don't pay attention, it gets ahead of you."

 

 

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