Back to school is always a bitter sweet time for parents and kids alike. Most of us don’t want summer to end, but there so many things about the fall to look forward to. This can be especially true for college students and their families. Whether your child commuting from home or going away to school, the transition from home and school to college is especially exciting and emotional. As a parent, you want your kids to make smart choices – study hard, make good friends, enjoy themselves and be healthy. Being a young person out on your own during your college years can be a fun and chaotic time, and often eating healthy is the last thing on your mind. Here are some tips to help get you through the year healthy and in control.

The biggest concern with overeating and unhealthy eating in college is stress. Whether you are a well-adjusted senior or an anxious freshman, we all experience stress in our college years. Stress eating can be caused by so many things in college – homework, studying, finals, time management, professors, class schedules, friendships, relationships, jobs, being homesick, moving to a new city or state, worries about the future, graduation, etc. Unfortunately stress is unavoidable in college, as well as in life, so this is a great time to get your eating habits under control. The important thing to remember is that stress won’t solve the problem – it will just keep your mind off of it for a little while. Instead of turning to food, seek out some problem solving solutions. If you have too much on your plate, make a to-do list and prioritize your tasks. If you are procrastinating, maybe you need to study or work in a different location away from distractions. If you are feeling burnt out, take a break and do something that you enjoy. If you need help, reach out to an advisor, professor or friend. Find something that works for you and be prepared for when stress strikes. 

A great way to fight stress eating is to have healthy meal and snacks options on hand. Find your staples at your dining hall, nearby restaurants, local deli or grocery store or order food online. It may seem like you don’t have the time or energy to seek out healthy food options when you have so many other things to worry about, but eating healthy will actually help keep you feeling mentally and emotionally strong. Poor eating habits will maybe satisfy your cravings in the short term, but in the long run you will just feel more tired and sluggish at the end of the semester. Even if you don’t have access to a mini fridge or kitchen you can still eat healthy. Find nonperishable items or items that can be kept at room temperature such as nuts, trail mixes, protein bars, peanut and almond butter, whole wheat bread, cereal, apples, rice cakes, roasted edamame, bananas, oranges, healthy chips, crackers and popcorn, roasted chick peas, and much more. If you do have a mini fridge, you can add Greek yogurt, more fruits and vegetables, hummus, cheese, turkey, skim milk, cottage cheese, mustard, tuna, ripe avocados, sugar free pudding and more – including foods that you order in or pick up locally or from the dining hall. You might even get lucky and find that Mom and Dad send you a healthy care package with snacks and supplies 🙂 Having healthy options in your room is also going to be helpful during those all-nighters when you are looking for sugar and caffeine. Consuming sweets and energy drinks may keep you up, but they will also cause you to crash and feel terrible the next day. It is much better to go for something healthy when you need something to perk you up. If you do have a kitchen, stock up on some cooking basics like eggs/egg whites, oil and vinegar, salt and pepper, dry spices, vegetable soups, cooking spray, frozen vegetables, etc. Even if you don’t have experience, find some easy recipes and cook for yourself.

It may take a week or two for you to get into your routine and find what works for you. Navigate your class and work schedule and find the times during the day to eat snacks and meals that work for you. Each day might be different depending on your schedule, but soon everything will fall in to place. On days when you are away from your dorm or apartment all day, pack healthy snacks to get you through the day so you aren’t stuck with what’s in the vending machine. If you have breaks and are able to buy or make yourself something, make sure you know your options. The dining halls can be tricky because you never really know what will be available. Familiarize yourself with portions and ingredients and don’t be afraid to ask questions. Hopefully you will have access to a salad bar, which is always a great choice. Seek out protein with minimal sauce like chicken or turkey. When all else fails, having breakfast for dinner like egg whites or whole wheat toast with peanut butter and fruit can be perfect options if they are available to you. And don’t feel like you have to eat plate after plate just because you can. 

Lastly, remember that it’s up to you to find the balance between eating and activity. You can sit in your room all day and eat whatever you want but you will feel so much better physically and mentally when you have control over your eating habits. Classes and exams may get out of your control at times, but that doesn’t mean that you have to spiral out of control with your eating too. Having control and discipline over one part of your life may help you find the strength you need when other things stress you out and get you down. Also remember that none of us are perfect all the time. If you make a mistake or stray from your plans, it’s okay. Don’t let healthy easting become another stress in your life. Do your best in all things and do what’s right for you.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

Your commitment may be strong right now but it can be hard to find motivation in the cold weather to get active. Leaving the house can feel like a battle and at the end of the day all you want to do is get inside and curl up on the couch. There seems like no right time to fit in a workout or go to the gym, and any time you spend outside you want to keep to a minimum. But hibernating in the winter will just make you feel even more sluggish and lethargic, and when spring comes around you will have to start all over again. Don’t let this time go to waste. There are a variety of ways to stay active inside and outside this fall and winter that can crush any excuse.

So you’ve gotten through Thanksgiving weekend and whether you are happy with how the holiday went or not, it’s time to get back on track. It’s easy to get caught up in festive eating all weekend and beyond when it comes to leftovers and seasonal foods, but it’s important to get out of the holiday haze. This time of year can provide you with plenty of excuses to overeat or fall off the wagon, OR it can strengthen your resolve and sense of self-control. Confidence and determination will help your mood and subsequently, your success. Anxiety and regret can cause you to stress eat under pressure. It can be an unfortunate cycle that can intensify during the holidays, but preparing before and getting your momentum back after are just as important as what happens during a holiday.

8031 Jericho Tpke Woodbury, NY 11979

469 7th Ave Manhattan, NY 10018

Now that fall is in full swing there may be things about your daily life and routine have changed since the warmer weather, but one thing that should always stay the same is drinking water consistently throughout the day. In the summertime it is easy to tell when you’re getting dehydrated, and nothing cools you down like a tall glass of ice water. But in the fall and winter months we are less inclined to drink water. It may feel like the last thing you want is something cold to drink, but the effects of dehydration can really take a toll in the colder months. In colder temperatures, your body will focus more on maintaining its core temperature and less on fluid balance. You body won’t alert you when it needs water as often as it should, so you have to take the initiative and stay hydrated.

By now you have probably heard, read or been told to drink warm lemon water as part of your weight loss plan and for a healthy life in general, but do you really know why? Just 12 oz of hot or warm water with lemon each day can offer you a long list of benefits that will keep you body healthy inside and out.

Just because you’re eating healthy that doesn’t mean you have to miss out on this season’s popular dishes. There are so many recipes that can work just the way they are or can be tweaked slightly to become healthier versions. Butternut Squash Soup is a classic that just needs a few adjustments. You can use olive oil and soymilk instead of butter, and vegetable stock instead of chicken stock. Be sure to include onion, celery, carrot and even a green apple for their added benefits and more flavor.

With this season comes many new opportunities to have a happy and healthy fall. The changing leaves and cool weather are just a few reasons to get outside. Hiking, walking, and biking are great ways to enjoy the outdoors with friends and family, or to take some time for yourself. Activities like these help improve your cardio-vascular health and muscle fitness while lowering your risk of some cancers and heart disease, all while helping you reach your weight loss goals. Whether you head to a state park, bike trail or stay in your neighborhood, take advantage of the beautiful weather! Be sure to stay warm and safe out there, such as wearing weather proof clothing for rainy days and something reflective now that it will be getting darker earlier.