You are beautiful – it's time to start believing it!

This week is National Eating Disorders Awareness week and Mind Your Health society has put together a series of events across the week to promote positive body image. Here, Olivia Luder decides it’s time for everyone to start feeling as beautiful as they are…

What do you talk about with your friends?

Here are a few of my favourite conversation topics: my favourite TV shows, food, how much sleep I got last night and, oh, how much I hate my face, body and basically everything about myself.

Sadly, I bet that last one doesn’t make me such a special snowflake: I can’t remember the last time I had a DMC (deep meaningful conversation for all you not-so-clued-up individuals) with a female friend without mentioning something about how ugly we both feel.

Feeling ugly isn’t just something every girl seems to experience from time to time, it’s almost like a badge we display to the world to let everyone know that – yes, we know we’re not good enough. Dare to express any joy over your appearance and the monster of low self-esteem is sure to raise its head when you’re most vulnerable, punishing you for being so bold as to try and not hate yourself.

Obviously there are degrees here and I sincerely hope that there are girls, women out there who are completely happy with themselves. But if there are, I don’t think I’ve ever met one.

Image credit: Charlotte Astrid, CC license

Body Gossip, a campaign group that promotes positive body image, released statistics in 2013 stating that 30% of boys and 70% of girls aged 11-19 cite their relationship with their body their number one worry. One in ten will develop an eating disorder before the age of 25.

On a purely anecdotal level, it is rare that I’ve come across a female friend who has not struggled with some level of disordered eating as a result of negative body image.

Now, more than ever, we need to talk about these issues. But it is time to rework the conversation.

It’s time to stop letting each other insult ourselves. It’s time to stop your friends from grabbing a handful of their thigh and declaring it to be ‘disgusting’. It’s time we all stopped talking about how ugly we are and started talking about how we can change the way we think about ourselves.

As with all deeply ingrained thought patterns, it’s easier said than done. If I’m honest, I can’t really imagine being happy with myself – frustratingly, you can’t flip a switch and suddenly love your body Gok Wan style.

But that’s all the more reason to give this a try.

One of the most helpful ways I’ve found to approach this is to focus on how I feel when I listen to a friend, a beautiful, talented, funny, intelligent, wonderful friend who has everything going for her, confess how utterly, hopelessly ugly she thinks, no – knows she is.

I think about how sad it is that she can’t see how incredible she is and I think about how I wish I could say something to change her mind, even though I know I can’t. And then I remember that she’s just spent the past half hour listening to me go on about how miserably disgusting I  feel.

For all of you struggling to get past how monstrous you feel you look, have you ever once thought the same about your friends? Of course not.

Forgive me for being trite here but I can say with complete certainty that all my friends – male and female, young and old – are beautiful.

Granted this does ring a little false – not everyone is Bar Rafaeli – so, as with most things in life, I’m going to turn to Doctor Who for a little assistance. Amy Pond said it best when she explained what made Rory beautiful to her:

You know when, sometimes you meet someone so beautiful, and then you actually talk to them and five minutes later, they’re as dull as a brick?

Then there’s other people, and you meet them and you think, ‘Not bad; they’re okay.’ And then you get to know them, and their face sort of becomes them, like their personality is written all over it.

And they just turn into something so beautiful.

Four for you Amy Pond! You go Amy Pond!

You are beautiful every time you laugh really, really hard because your housemate did a spot-on impression of Grumpy Cat. You are beautiful every time you make someone a cup of tea because they look a bit tired.

You’re even beautiful when you’ve pulled an all-nighter and you probably haven’t washed in three days but still manage to break out into hysterical giggles when you see someone you know (I’m talking about you, Jon Jones).

So be your own friend, be your own cheerleader. Listen to the kind words you tell everyone but yourself. And most of all, when a random article on the internet tells you that you’re beautiful, believe it!

Olivia Luder, Online Editor

Do you struggle with negative body image? What can people do to help tackle it? Let us know on Facebook, twitter or in the comments below…

"New Year, New You?" A Diet Review

I’m sure you’ve seen all of those predictable Facebook statuses. They’re boring and we’ve all had enough. Diets are the main thing you’ll want to adapt for the new year, but before you do don’t fall for the trap. Here’s a breakdown of some of the top diets and whether or not it’s worth your time and money.

1.

Image Credit: Weightwatchers

Possibly the biggest there is. But not quite as big as its customers. Not a diet but a lifestyle. Diet plans with weekly meetings, think Little Britain.

With a worth of a whopping £5 billion it makes you wonder why a successful diet is still in business…

Channel 4s Dispatches outlined that 3% of people actually kept off their weight. With an estimated £100 spent per pound lost.

You work out your allowances based on points, they’re labelled on all their products, and trying to work out something that’s not branded is a nightmare. You won’t bother; they know that, more money for them. Not only that what you are allowed is pathetic, I personally would waste away. But then again I suppose I’d have lost the weight. Better make that a 4% success rate.

Not only will they take your money but you’ll be no lighter for it. The proof is in the pudding and they just keep on serving.

 

Score: 0/10   Expensive, time consuming and pathetic portions.

 

2. Paleo Diet – EAT LIKE A CAVEMAN!

Paleo, referring to Palaeolithic, takes you back the caveman era. Think hunter gatherer, me chase down antelope kind of thing. What you found is what you ate. No processed foods, no pesticides and no genetic modification. No bread, no pasta, no cheap meats. This low carb diet might sound great, but unless your minted it’s pretty damn difficult.

Food should be organic and ‘natural’, wild game and non-processed foods will be the stacking up your shopping trolley and your food bill. A fridge full of pheasant, venison, nuts and fresh veg.

Breakfast:

Delicious…eat up, it’s just about all the carbs you’re allowed. Image Credit: Scott Redington

Delicious…eat up, it’s just about all the carbs you’re allowed.

If you’ve ever cut carbs you’ll know just how insanely difficult it is. Mood swings, cravings and the loss of will to live are the main side effects with this up and coming diet.

Despite this, if you’ve got the will power and the pocket to match, then I do actually recommend this diet. Cutting out processed foods and sticking to quality protein is a good general way to eat.

 

Score: 8/10 Expensive, but can show great results.

 

3. 5:2 Diet – Live Longer For Less?

5:2 referring to days of the week, means that 5 days you eat relatively normally and 2 you’re fasting, which is 25% of normal calorie intake (males 600kcal, females 500kcal). 5 days of relaxed eating for 2 days of fasting. PERFECT. Easier said than done. This miracle diet claims to boost weight loss and increase life span. What’s not to love?

It works by promoting your body to repair old cells and not create new ones. Some even claim it reduces the chances of cancer by stopping the mutation and excessive production of new cells.

Diet and a cancer prevention?! That’s buy one get one free. Bargain.

Following this diet you’ll cut around 3,000 calories a week, which is basically not eating for 1 day a week. Before you know it those love handles will be melting away. IF, and it’s a big IF, you can do this without eating your own arm then I commend thee. But I bet you won’t.

I love fasting. Image Credit: Scott Redington

Score: 4/10  impractical, difficult, potential loss of limb

 

Scott Redington

 

Workout Wednesdays: 20-Minute Workout Without Leaving Your Room

The end of term is the worst time for those fitness goals.  Not only are all of your deadlines looming menacingly in the all-too-near future, making it seem that there is not enough time for all the revision and research, but the weather just turns grim.  Most days it seems much more enticing to stay in the warm comforts of your room instead of battling your way through the rain, wind, and frigid temperatures to the gym, much less on an outdoor run!  And this is the time of year when those yummy Christmas treats abound… 

It’s not impossible, however, to fit in a bit of exercise to break up the monotony of study, battle the mince pies and mulled wine, and stay away from the cold.  Here’s a quick 20-minute workout routine that you can do in the comforts of your room.  It’s short enough to fit between study sessions, targets all major muscle groups for maximum toning, and can be repeated as much or as little as you like – 3 sessions spread through a winter’s day of study and Christmas cake is an hour of fitness, battling boredom, holiday bulge, and bitter weather!

You don’t need any special equipment for this routine, only a stable surface (a bed serves admirably). If you don’t own dumbbells, some tins of beans or tuna work a treat.

 

Warm-up:

Jogging in place – 2 minutes

 

Cardio Round 1:

Star jumps (‘jumping jacks’) – 1 minute (jump legs in and out, taking arms up and down at the same time)

High knees – 1 minute (run in place as fast as you can, trying to lift your legs up to your chest each time)

 

Arms Round 1:

Bicep Curls – 1 minute (use tins of beans as weights, one in each hand; if this is too light, try a multipack or fill a shopping back with several).

Tricep Dips – 1 minute (position arms behind you on a stable surface, put your legs out in front of you, bend your elbows to 90 degrees, and push back up).

Press-ups – 1 minute (everyone’s favourite; start in a plank either with feet or knees on the floor, lower your chest towards the floor, and push back up).

See, you can do it anywhere! (So why not your room?)
Image Credit: urban mixer

 

Abs Round 1:

Crunches – 1 minute (bend your knees, put your feet flat on the floor, hands behind your head and lift your chest up towards your knees, to the point just before your lower back leaves the floor; repeat rapidly).

Bicycles – 1 minute (start on your back and pedal your legs as if riding a bicycle; you can twist your elbows across your body to touch your alternate knee as it comes up to your chest to make it a bicycle crunch).

Seated Cross Punches – 1 minute (sit on a stable surface – NOT a swivel chair – and twist your torso side to side, punching your arms across your body).

 

Legs Round 1:

Chair Squats – 1 minute (keeping your knees in line with your ankles, sit back as if going into a chair, stand up, and repeat)

Lunges – 1 minute (standing with feet together, take a large step forward, bend your knees, and return to starting position; alternate legs each time). Use dumbbells to increase resistance.

The lunge – couldn’t be simpler!
Image Credit: admiller

 

Cardio Round 2:

Burpees – 1 minute (jump straight in the air, bend down and jump into a plank with optional press-up, stand, and repeat).

Bum Kicks – 1 minute (run in place as fast as you can, trying to kick your bum with your heels each time).

Tuck jumps – 30 seconds (intense – jump up and down non-stop, bringing your knees up to your chest each time).

March in Place – 30 seconds (a bit of recovery after the last interval).

 

Legs Round 2:

Squats – 1 minute (spread feet apart, toes turned slightly out, and sit straight down until your knees are bent at 90 degrees; straighten legs and repeat).

 

Arms Round 2:

Bicep Curls – 30 seconds (as above).

Tricep Dips – 30 seconds (as above).

Press-ups – 1 minute (it’s not the most pleasant exercise but it’s a good one for chest, arms, shoulders, and even abs with the plank position!)

 

Abs Round 2:

Roman Chairs – 1 minute (lie on your stomach and raise your shoulders and upper back off the floor – picture reverse crunches)

Bicycles – 1 minute (as above)

 

Cool down with some gentle stretching.

 

Carmen Paddock

How do you like to keep fit during the cold months? Let us know on Facebook and Twitter.

 

The Most Intense Workout You'll See Today: Synrgy360

This week, Lifestyle Online Editors Ben and Emma decided to actually get involved in Workout Wednesdays – Introducing Synrgy360! …Wait, you don’t know what that is? Well, looks like you came to the right place. Now you can check out this workout through the eyes of Ben Gilbert and a few lovely Workout Wednesday volunteers!

The Life Fitness website claims…

“From our customizable, multi-purpose equipment, built-in storage, accessories and flooring, to our dynamic training resources, Synrgy360 is about more than just working out. Our revolutionary concept provides limitless opportunities to train smarter, better, and more effectively.”

It is certainly that.

Are you ready to tackle this?
Image Credit: Emma Brisdion

 

 

360^o of varied workouts to get you leaner, get you fitter and get you… breathless. But then, you know it does the job well. With a huge number of exercise possibilities, it would take a long time to exhaust them all. But where can you partake in such a fitness programme? Why, in Exeter University’s very own Russell Seal Fitness Centre of course.

 

 

 

 

Never forget the warm up!
Image Credit: Emma Brisdion

 

The best thing about Synrgy360 is that it is intense, but quick. Yes, that’s right – you can be in and out of the gym in little over 30 minutes. Stuck for time? Not a problem.

The concept is simple – you follow a pre-designed circuit with a set time on each exercise, followed by a very brief rest. But don’t get complacent now – 2 or 3 circuits in and you’ll feel the pain alright. But this is nonetheless a hugely satisfying circuit to complete – and you feel phenomenal knowing what you’ve achieved.

 

 

 

For Exeter residents, Synrgy360 is free for all Gold and Platinum members (standard members get it for a reduced rate), and it runs at 7am, 12pm and 2pm every weekday, and at 9am and 2pm at weekends. So what are you waiting for?

Ben’s a bit exhausted!
Image Credit: Emma Brisdion

Niall and Emily giving a demo
Image Credit: Emma Brisdion

 

 

 

 

 

 

 

 

 

 

 

 

But wait.

What exact exercises are available to you?

Why not see for yourself? A week ago, we took a group of eager gym-goers to try out what there was to offer at the Sports Park, where we undertook a programme led by Exeter Sport team members Niall, Emily and Ty. Interested to see how it went? Well it’s your lucky day – be sure to check out the video at the top!

Hannah, Dan, Ty, Ben, James, Emily, Isobel, Poppy and Niall post workout
Image Credit: Emma Brisdion

 

Want to learn more about Synrgy360 and what else is on offer? Like Exeter Sport on Facebook, or like us and follow us on Twitter.

Ben Gilbert and Emma Brisdion, Online Lifestyle Editors

Workout Wednesdays: Combating Stress the Healthy Way

Yes, it’s that time of term again: weeks eight through eleven seem to be the hotbed of essays, presentations, performances, dissertation deadlines, library all-nighters, and a host of related anxieties.  After hours pouring through textbooks and JSTOR, those packs of custard cremes, cans of energy drinks, and (my personal favourite) baskets of Ram cheesy chips sound incredibly enticing.  It might seem that such feel-good treats and sedentary study are the only ways to survive the madness, but all the caffeine, sugar, and fried food are not the ideal fuels to keep your brain and emotions in top form.  Below are some healthy, fun ideas to keep you sane and stress-free so you conquer course work whilst enjoying life!

1. Exercise!

Image Credit: NOAA’s National Ocean Service

This might be seem odd at first but science supports this one.  Several research studies have proven that exercise boosts levels of dopamine, serotonin, and norepinephrine – ‘feel good’ brain chemicals which naturally reduce stress.  It repairs neurons in the areas of the brain typically attacked by anxiety and also those associated with learning, helping you concentrate on those assignments without the panic.  These combine to increase productivity and relaxation simultaneously – two things which often seem lacking in the chaos of presentations, essays, and other academic terrors.  The great news is that you can reap these benefits with as little as twenty minutes of physical activity a day – a small commitment for such fantastic stress-busting benefits!

2. Healthy fats!

Fat gets a bad reputation in some health circles, but your neural connections benefit greatly from the omega-3s and unsaturated stuff (poly- and mono-) found in nuts (especially walnuts), linseed, oily fish, coconut, olives, and avocados.  Much publicity has been given to their cholesterol-lowering, heart-protecting qualities, but these fats are also fantastic at boosting mental power.  Studies have shown that eating a diet high in healthy fats greatly improves memory and mood.  Research even points to omega-3 and unsaturated fats reducing the risk and symptoms of more extreme brain conditions, including depression, dementia, and ADHD.  While you can also take ‘fish oils’ and other omega-3 supplements, your body does not absorb the nutrients from them as fully as it does from whole food sources.

3. Fruits and vegetables!

An obvious but oft-overlooked one in the madness of student life and the convenience of processed foods.  Since both fruits and vegetables of all kinds are packed with a high ratio of vitamins, minerals, and fibre to their relatively low caloric load, they are indispensable for a healthy diet.  And healthy eating boosts energy, keeps blood sugar stable (preventing mood swings), and helps you function at your peak.  A general guideline for choosing fruits and vegetables is colour: the brighter, the more full of phytonutrients.  Studies have shown that these aid brain function by protecting and repairing neurons, thus improving focus, memory, and the ability to keep that pile of course work in perspective.

4. Sleep!

Image Credit: zeevveez

It’s hard to sleep when there are so many deadlines looming!  It feels that every hour you do not spend in ‘productivity’ is an hour wasted.  The benefits of sleep, however, are certainly greater than any ‘lost’ study time.  Research has shown that sleeping seven to nine hours every night – the recommended guidelines for young adults – have higher energy, better immune systems, slimmer waistlines, better moods, improved memory, and higher abilities to concentrate.  So put down those books and head to bed an hour early – in addition to being well-rested and ready to tackle that assignment, you will be doing your health and happiness a favour!

5. Schedule some ‘do-nothing’ time!

Scientific research has proven that the human brain can only concentrate fully for roughly forty-five minutes to an hour at a single stretch, so break up your study time with five to fifteen minutes of relaxation.  Get up, move around, dance, do jumping jacks and press-ups, give yourself ten minutes on your favourite social networking site, watch YouTube videos of cute kitties, take a walk along your street, run to Co-op for sustenance, put on your favourite band and sing along… the list is endless!  Just make sure that you do cap the ‘fun’ at an acceptable time limit so the work isn’t entirely neglected.  Additionally, never underestimate the value of having a night in with no studying allowed.  An evening spent with a nourishing dinner, a hot drink, and a favourite film (or book, game, or entertainment of choice) can be the perfect way to recharge you for further academic and social pursuits!

Have you got any tips for healthy stress-busting? Let us know on Facebook and Twitter!

Carmen Paddock

Workout Wednesdays: Weight Training – Not Just for Bodybuilders

Resident fitness guru Carmen Paddock lets weight training sceptics know that it isn’t all that bad…

A common fitness misconception is that weight training should only be practised by those looking to built muscle, bulk up, or compete in sports that require such a physique.  Another is that weights are just for the guys.  Not true!  Weight training – be it with free weights, weight training machines, body weight resistance exercises, or a combination – entails a host of health and cosmetic benefits for athletes of all disciplines, as well as the casual exerciser.  Additionally, studies have proved that exercises performed with low resistance, which is usually defined by a weight that can be lifted for 12-20 repetitions, do not increase bulk; quite the contrary, they can enhance a toned, slender appearance!  Here are five reasons why including weight training in your fitness routine may be a good idea.

Image Credit: Your Mildura Lifestyle

 

1. Boost metabolism

It takes more calories to maintain a pound of muscle than it does to maintain a pound of fat.  Therefore, the new taught muscle fibres created by weight training require more fuel.  Studies have even shown that the body’s metabolic rate – the rate at which calories are burned – remains raised for up to two days after a weight training session, making such exercises perfect for those looking to lose weight (or for an excuse to eat more).

 

2. Increase bone density

Resistance training, such as using free weights, machines, or body weight, has been proven by researchers to benefit more than muscles.  It also strengthens bones by increasing their density, lessening the change of fractures, osteoporosis, and other related injuries and ailments.  Just ensure to get enough calcium to help this strengthening process!

 

3. Tone muscles

This one is obvious: by engaging in resistance training, muscle fibres become stronger, thicker, and more taught, even when no noticeable bulk is created.  The result: firm arms, abs, and legs that make those long hours in the gym completely worth the effort.

 

4. Burn fat

Cardio exercise is often touted as the best way to burn calories, and while it is true that forms of cardio (such as running, aerobics, and sports like football) do burn more calories per minute than any other exercise, both muscle and fat are targeted.  Lifting weights and/or engaging in resistance training, however, focus on strengthening muscles, meaning that fuel burned comes from fat.  Some studies have even pointed to weight training targeting the visceral fat which surrounds organs and which can, if unchecked, lead to high blood pressure and diabetes.  Toned muscles and health increase as flab decreases! Even better – while cardio burns fat during exercise, lifting weights leads to fat burning even afterwards!

 

5. Improve stamina and coordination

Although aerobic exercise is the obvious way to improve stamina performance, weight training actually enhances the effects of cardio and endurance activity; strengthening the muscles makes them take longer to fatigue.  Additionally, weight training rarely works one muscle in isolation; therefore, it improves coordination, helping muscles work together seamlessly and making movements more powerful.

 

It is recommended to engage in weight training two to four times a week, and never extensively working the same muscle group two days in a row.  If general fitness and toning is what you want, start out with a weight that you can lift for 12-20 repetitions; it should be difficult but not straining.

 

Image Credit: Maximus_W

More resources:

http://www.forbes.com/sites/juliewilcox/2012/05/31/health-benefits-weightlifting/

http://www.fitday.com/fitness-articles/fitness/6-benefits-of-weight-training-and-no-it-wont-cause-you-to-bulk-up.html#b

http://www.mayoclinic.com/health/strength-training/HQ01710

 

Follow @ExeposeLStyle on Twitter and like us on Facebook here.

Carmen Paddock

Workout Wednesdays: Lighten Your Lunch!

Looking to make your homemade dishes both healthy and delicious?  Here are some ingredient substitutions, lighter recipe choices, and tips that can cut calories whilst keeping your meals flavourful.

Ingredient Swaps:

Image Credit: jeffreyw

1.Substitute Greek yoghurt / fromage frais for mayonnaise in ‘mayo’ salads (tuna, chicken, egg), dips, and coleslaw.

This swap replaces a lot of the fat with protein and calcium – good for your metabolism as well as bone and muscle health.  Once you add in the main salad ingredients and seasonings, the difference in taste is barely noticeable.

Alternately, make a non-mayo based salad by using salsa, tomato sauce, or a mustard-yoghurt combination.  You can also bulk out tuna, chicken, or egg mayo by adding vegetables such as chopped celery, carrots, or peppers.

 

image Credit: rexipe

2.  Substitute chicken, beans, or a combination for beef in chili, soups, bolognese, and the like.

Chicken is lower in saturated fat and calories than beef, and when ground, seasoned, and swimming in broth or sauces the difference is negligible.

Alternately, you opt for veg-friendly beans; not only are you saving calories (and money), you are adding fibre and nutrients as well without sacrificing protein.

 

3.  Substitute applesauce or other fruit purée for oils in baked goods.

You do not want to replace more than three-quarters of the total fat in your recipe, but even with one-quarter oil and three-quarters applesauce, you are drastically cutting calories and increasing nutrients from fruit.  That’s totally towards your five-a-day!

Alternately, melted low fat dairy-based margarine can be used to replace all the oil; it replicates the fat’s purpose in the recipe while still lightening it.

 

4.  Substitute broth for oil when sautéing vegetables

Image Credit: Augapfel

A few tablespoons in the bottom of the pan works, just as with oil.  You do have to pay a bit more attention to prevent sticking, but the broth keeps them moist and flavourful whilst reducing total fat.

Alternately, steaming and poaching are fat-free ways to cook vegetables.  Steaming can even be done in the microwave; put fresh or frozen vegetables in a bowl, cover with a plate or lid, and microwave on full power.  Three minutes and two minutes (stirring in between) is typically good for fresh, while frozen typically take a minute or two longer on each side.

 

Other tips and tricks:

Salad dressings – swap an oil and vinegar-based dressing for a cream-based one.  The flavour definitely is not the same, but you’ll save about 70 calories per tablespoon.

Low-fat dairy – milk, yoghurt, and cheese can be replaced by their low-fat or nonfat counterparts to fill pretty much any recipe, sandwich, or snacking.  Cheese, however, tends to lose some of its creaminess and melt poorly when it’s not full-fat, so you can do a half-and-half combination to maximise flavour and versatility whilst still saving calories.

Sandwich bread – as a general rule, you want to avoid white bread products.  Wholemeal loafs are higher in fibre and nutrients, filling you up and keeping you healthy.  Additionally, bagels tend to be extremely calorically dense, while English muffins and wraps are lower-calorie options.

One common calorie-cutting swap is substituting egg whites for a whole egg.  I personally do not recommend this because you lose a lot of health-boosting nutrients – including iron, zinc, magnesium, and vitamins A, E, and D (one of the only foods to contain it) – and you’re merely ‘saving’ 50 calories.

Carmen Paddock

Workout Wednesdays: Running 101

The words “going for a run” seem doomed to spark terror into the hearts of most students. However, despite the negative connotations, running is a highly effective way of improving fitness levels, burning calories and gaining muscle tone. And it’s not all about the health benefits! This homage to running aims to spell out the many reasons for getting out there and pounding the pavements on chilly Exeter mornings, and to persuade would-be fitness fanatics that getting started really isn’t as daunting as it seems (promise!).

Image Credit: Malkav

 

The Benefits of Running:

 

1. Improving health and fitness.

 

Ok, so this is a bit of an obvious one. As with most forms of aerobic exercise, running is a great way of improving heart health, reducing risk of heart attacks, strokes and high blood pressure. On top of this, regular workouts of the muscles and bones reduce their weakening with age, meaning you’re less likely to suffer with osteoporosis. Running also boosts the immune system (good for fending off that infamous Freshers’ Flu).

 

2. Faster metabolism

 

Even more excitingly, the increase in lean muscle as a result of regular running speeds up the metabolism, meaning your body uses more calories even when at rest. So basically, you can eat more without putting on weight – magic!

 

3. Good mood booster

 

Good news; the advantages of running don’t end with fitness improvements! Let’s start with mood. That pumped-up feeling at the end of a sprint finish isn’t all psychological – running releases endorphins (feel-good hormones), which create a sense of exhilaration and well-being. Running is said to make for happier, more relaxed individuals; studies have also indicated that running promotes longer and more restful sleep, and can reduce anxiety.

 

Even more promising for us students, the improvements in circulation mean nutrients are transported around the system and waste products flushed out more efficiently, leading to clearer skin (yay!).

 

4. It gets you out and about

 

Most Freshers reading this will appreciate the total fish-out-of-water feeling of being in an entirely new city, without the slightest clue where anything is. However, personal experience over the past few weeks has taught me that venturing out on a few jogs towards the centre of town has given me a definite advantage over my flatmates when it comes to drunkenly deciding the way to the taxi rank after a night out, or locating Topshop on a Saturday shopping trip. Getting to know the city also helps with that dreaded homesickness; mastering the roads simply makes you feel more at home in a new city!

Image Credit: puuikibeach

 

5. It gets you motivated

 

Going out for a brisk jog in the morning means you’re out and about, and ready for the day ahead – definitely preferable to rolling out of bed 10 minutes before that lecture and spending the morning in a bleary-eyed daze, no? It’s amazing how much more awake and “In the zone” you feel after a good run.

 

6. Set your own goals!

 

One of the really liberating things about running is that you’re the one leading the class! Running is a way to do exactly how much you want to do, and as often as you want to. And the beauty of it is that it really is limitless! Download an app for your smartphone – I would recommend Strava Run, or Nike+ – and you can plan your routes, track your progress, and compete with other runners in the area. Once you see those kilometres stacking up, the self-esteem and motivation really begins to shoot skywards. Seeing exactly where you have run on the map also allows you to plan your next route to go that little bit further next time, and further… your only limit is your energy levels! (and the number of hours before that next lecture).

 

7. I ❤ Me

 

This leads me perfectly on to my last effort to nudge readers into those running shoes. Because there aren’t many feelings quite like the sense of achievement and exhilaration when you reach a goal you have set yourself. Whether it’s running 10 minutes without stopping, accomplishing a sub-hour 10K, or reaching a distance you never thought you’d be able to, the boost in self-confidence remains with you long after that rewarding post-run shower (and cake). And there really is no need for expensive equipment or specialist training – a decent pair of running shoes and a desire to improve your fitness are all you need to crack on and get out there. You’ll almost definitely surprise yourself!

 

Things to Consider

 

As with all aerobic exercises, warming up and cooling down properly are essential to prevent muscle damage and injury – have a look online for some good stretches to reduce those aches and pains the day after. It’s also important to keep energy levels up – going for regular runs will mean your body’s calorie requirements will increase, so upping your intake is vital if you don’t want your weight to decrease. Again, the internet offers a wealth of information on nutrition for runners, but if in doubt, speak to your GP. And of course, don’t overdo it! Overworking your body can lead to muscle damage. Crank up the pace and distance at a rate your body can cope with, and if your legs are screaming at you to stay put one morning, there’s no shame in giving yourself a break!

 

Finally, this may sound silly, but be careful when planning routes:

 

• Avoid running alone in secluded areas

 

• Always stick to well-lit routes when it’s getting dark

 

• Always tell someone where you’re going and give a rough idea of when you’ll be back

 

• It’s wise to carry a phone on you, as well as some cash, in case of emergencies

 

Apart from that, you’re good to go!

 

Hannah Butler

Workout Wednesday RECIPES: Healthy Homemade Houmous

In amongst your active lifestyles, it can be hard to take the time and imagination to concoct something tasty AND healthy. Luckily for you, Carmen Paddock has such a recipe right here for your pleasure.

No one can deny that houmous is a wonderful option for healthy snacking, especially for on-the-go student lifestyles. It is high in fibre and protein, making it filling fuel for daily activity or more intense exercise sessions. Since it can be a dip, sandwich or wrap filling, or side dish, it is incredibly versatile. And its slightly-tangy, slightly-nutty, but overall mild flavour allows for a wide range of inventive food combinations! Although relatively inexpensive in supermarkets, it’s even less expensive and almost as easy to whip up a batch at home. Having this tasty chickpea concoction in the refrigerator makes healthy snacking quick and convenient!

Image Credit: thecuriousbaker

There is a lot of flexibility in this recipe, so you can make it exactly to your personal taste. I would highly recommend tasting as you go along to ensure that the balance of tahini, lemon, and spices is to your liking.

Step 1: The Core Recipe

Two 400g cans of chickpeas (or roughly 200g dried chickpeas soaked overnight and boiled until soft)

4-8 Tbsp of the juice from the can (or boiling liquid)

6 tablespoons tahini (ground sesame seed paste) – adjust to taste

2-3 tablespoons lemon juice – adjust to taste

(Note: you can find tahini at Tesco and Sainsbury’s but it is much cheaper at two local places: Al-Baraka and its next-door neighbour, a Turkish international grocery store. Both are located on Sidwell Street across from the Odeon.)

– Drain chickpeas and place in mixing bowl. Mash with a potato masher and spoon until it begins to resemble a chunky spread or dip, adding the reserved liquid to make it smoother and thinner. (Alternately you could use a blender.)

– Add the tahini and lemon juice and continue mixing and mashing until everything is incorporated. The tahini and lemon juice amounts are rough – some people like lots in their houmous, and some people just like a little accompanying flavour – so adding a little bit at a time and tasting as you go is a good option. It is always best to operate on the principle that you cannot take the ingredient out, but you can add more of it in.

When everything is evenly combined, it is time for the next part.

Step 2: The Variations

Olive oil (no more than 2-3 tablespoons)

Garlic Powder

Cumin

Chili powder

Fresh coriander

Here’s where the fun begins! You can play around with the spices and combinations to create a dish exactly to your liking! The first three ingredients are most commonly used, so I would recommend starting with those to recreate the familiar flavour. Again, I would recommend adjusting all amounts to taste.

Olive oil is often added to enhance the texture, but if you are watching fat and calories you can cut it out entirely with no major effect on the taste. Alternately, if serving as a dip you can drizzle a couple teaspoons over the top, which allows for beautiful presentation, a bit of olive oil flavour, and less fat!

If you like some spice, a bit of chili powder is an excellent option, and fresh coriander leaves can be sprinkled on top or mixed in.

Step 3: Enjoy!

Carmen Paddock

Top Tips For Fighting Freshers' Flab!

Chances are, freshers’ week was probably your first ever full week of eating exactly what you want, when you want. And on top of all that, you probably drunk the most you’ve ever drunk in a week. So are you starting to feel the effects of it? Is that leavers hoodie feeling a bit tighter than it used to? Don’t panic because we’ve all been there, and Hannah Davies is on hand with some helpful tips to help you beat that dreaded freshers’ flab!

Photo Credit – http://www.calorieguide.co.uk

1)     Conquer your drunk-eating habits

We all love a drunken snack… After copious amounts of Jaeger in Arena, many students can be found salivating by the infamous ‘Arena Chip Van’, (and who can blame them, its fantastic). However its not rocket science to know that having cheesy chips every other night isn’t going to do you any good. And as for the ‘But it soaks up the alcohol!’ excuse, this may be true… But did you know that your average donner kebab can contain 2000 calories? Thats one statistic that will hopefully prevent many of us stumbling into golden horn after a good night. So why not keep some ‘drunk food’ stashed at home such a wholemeal bread and crackers, which will still soak up the alcohol but will do so at a tenth of the calories.

2)     Don’t mirror what your flatmates eat

Everyone learns the hard way that some people can just eat what they want, and never gain a pound. Living with people like this can be hard, but don’t let yourself fall into the pitfall of ‘They’re eating pizza for dinner every night so surely I can get away with it too!’. Sadly, this is not how the rules of weight work, and you’ll end up gaining weight without realising. The same rule applies if you’re a girl and live with a lot of big-eating boys, don’t try and justify that ‘second dinner’ just because the boys had one, as tempting as it may be…

3)     Make exercising sociable

It goes without saying that exercise will help you lose weight, but trudging up the hill to the gym can seem like a dreaded task. Try asking around if any of your friends are keen to start exercising with you – you will be 10x more motivated to go if a group of you regularly go together. The university also offers a lot in the way of sport, so why not try something completely new with a friend, as a fun way to workout! I personally recommend Zumba, and if you go with friends you’ll find it more fun when you’re laughing at everyone’s (including your own) dodgy hip-shaking.

4)     Mum DID know best

For most of us, this is the first time we’ve had to fend for ourselves in terms of cooking/shopping…  And suddenly there’s no one to stop us from having chips every night with tea; fantastic! But remember, our mums used to nag us about healthy eating for a reason. Try going a couple of weeks without fruit and veg and you’ll soon see why you were forced to eat your peas. Believe me, it is so easy to fall into the trap of eating cheese toasties and ready meals every night for dinner, but you’ll soon start to feel the effects.

5)     Limit your drinking

It’s a phrase no student wants to hear, but its sadly true. I know this can be a hard rule to follow (ESPECIALLY as a Fresher), but just try and have a few days off drinking a week, and use those days to really detox and drink a lot of water! Drinking piles on the pounds as it’s full of sugar, and also makes you retain fluid, causing you to look bloated. And if that doesn’t scare you off, ‘drinkaware.co.uk’ state that a pint of cider is about 210 calories, about the same as a medium sized pie… So how many pints did you see off last night?!

At the end of the day, you have to enjoy your uni life and don’t fall slave to diets and exercise, a pizza for dinner once in a while isn’t going to hurt anyone, just follow these tips and hopefully they will help you look and feel your best!

 

Hannah Davies