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Resources - Healthy Eating & Lifestyle

Nutrition and Diet

A well balanced diet will give you the stamina to approach your studies confidently.

Cutting Meals
People on weight loss diets often try to get that extra dieting edge by cutting entire meals instead of just cutting calories throughout the day, but this is actually counterproductive. Contrary to popular belief, skipping meals forces your metabolism to slow down and conserve calories to compensate for the lack of food. When you finally do eat, you will store more calories because your body is preparing itself for the next time you’re going to starve it. Stay off this roller coaster by eating at regular intervals throughout the entire day. You should be eating more snacks or smaller meals instead of just three large meals. Eating five or six small meals throughout the day keeps a steady stream of energy flowing into your body, boosting not only your metabolism, but also your brain power, which is important to having a productive day. Keep healthy snacks with you, such as fresh fruits, veggies, nuts and yogurt, and then graze throughout the day as needed.

Balanced Eating
Balanced eating is accomplished by simply selecting a variety of foods from all of the five food groups - grains, vegetables, fruits, dairy, and proteins (meats, beans, legumes) - every day. When you eat from every group daily and choose a variety from each group, you will get the right balance of nutrition and energy your body needs. Cutting out a whole food group can lead to nutrient deficiencies and is not recommended.

If you’re on a low-carb diet, don’t cut out fruits and vegetables completely, which are a rich source of vitamins, minerals and antioxidants. Instead, choose low-carb, high-fiber fruits and vegetables. Carbohydrate foods supply a quick and efficient source of energy to the body, which is also needed by the brain. If you are a vegetarian, you are probably at risk for vitamin B12, iron and zinc deficiencies, so consider taking a daily multivitamin. Vegetarians need to pay closer attention to their protein intake as well by adding legumes and nuts to their diet.

Eating Disorders
Eating disorders, such as Anorexia Nervosa and Bulimia can be caused by hormonal imbalances. Hereditary factors or prolonged periods of stress can lead to depletion of serotonin -our brain’s ‘feel-good’ chemical, which makes some people more prone to an eating disorder.

Physical effects of anorexia & bulimia can be very serious, from dehydration, constipation and diarrhoea, to severe hair loss, kidney failure and death. Emotional and Psychological effects are just as damaging, often resulting in further feelings of rejection, shame, loneliness and depression.

Help, treatment and support is available from staff at the Health and Wellbeing service or Student Development and Counselling, as well as a variety of community services, such as:
The Eating Disorders Foundation of victoria
Phone: (03) 9885 0318
Email: edfv@eatingdisorders.org.au
Web: www.eatingdisorders.org.au

Improving your Metabolism
There are two things that you can do in the morning to boost your metabolism throughout the day.

The first is to eat breakfast. Skipping your bowl of oatmeal can mean that you’re missing the first opportunity of the day to jump-start your metabolism. Eating stimulates your metabolism by breaking your body out of its overnight “starvation” mode, so make sure to have a healthy breakfast every day.

The second thing you can do in the mornings to jump-start your metabolism is to exercise. Research shows you can actually burn more calories throughout the day by exercising in the mornings. Morning exercise also gets the blood flowing to your brain, helping you to feel more alert throughout your day.

Adding spices to your meals can also help improve your metabolism. Spicy foods, such as jalapeños, hot chile peppers and spices, such as hot cinnamon, may actually increase body temperature. Body temperature and metabolism are directly related, because as you burn energy, heat is released. So, the theory goes that by increasing your internal body temperature, spicy foods may temporarily raise the metabolism and stimulate the use of stored fat as energy. The experts go back and forth on this theory, but adding spicy foods to your meals will at the very least add great flavor, which never hurts.

A large body of recent research is also showing that calcium, an essential mineral, can actually boost your basal metabolic rate (BMR), which is the base level at which your metabolism functions. Boosting your BMR boosts your daily calorie burn, which in turn can help tremendously with your weight loss efforts. If you don’t eat enough calcium-rich foods, such as dairy products and dark green veggies, you should either start adding them to your diet or you should consider taking a daily calcium supplement.

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Exercise

Exercise every day. Cardiovascular exercise (running, swimming, aerobics, walking) stimulates your metabolism, helps you burn calories more efficiently and can actually act as an appetite suppressant following the workout. Weight-training tones your muscles and boosts lean tissue mass, which burns more calories per pound than fat. The more lean muscle tissue you have, the more calories you burn each day. If you want to reap the benefits of being fit, add both cardiovascular exercise and weight training into your daily routine.

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Cholesterol and Heart Disease

Lowering your cholesterol reduces your risk of contracting heart disease and of dying from a heart attack.

Cholesterol is found in our bodies in particles called lipoproteins. Low-density lipoproteins (LDL) are deemed “bad” cholesterol because high levels of them can lead to a buildup of plaque in your arteries. This thick mass narrows your arteries, restricting the flow of blood – much like trying to sip juice through a clogged straw. Eventually the plaque ruptures and a blood clot forms, cutting off the flow of blood, oxygen and nutrients to the brain. Hello, heart attack and stroke!

High-density lipoproteins (HDL), on the other hand, are dubbed “good” cholesterol for their ability to pick up the LDL clogging your arteries and take it to the liver, where it’s processed and eventually excreted.

Cholesterol-reducing foods
(Aim to eat all eight daily, and heed the two bonus tips as well. If you follow only half the steps, you’ll only get half the benefits.)

1. Oatmeal
Oats are rich in beta-glucan, a special type of soluble fiber that acts like a sponge to soak up cholesterol. Add cinnamon or dried cranberries to your morning oatmeal for a flavor boost. Oat-bran is a highly concentrated source of beta-glucan, and it’s easy to mix into homemade bread, muffin and pancake batter.

2. Almonds
Almonds contain two powerful antioxidants - vitamin E and flavonoids - both of which prevent the oxidation of LDL, a precursor to plaque buildup. Opt for almonds still in their skins, which pack a hefty dose of flavonoids. Stir a handful into your yogurt or spread two tablespoons of almond butter on whole wheat bread.

3. Flaxseeds
Flaxseeds contain lignan and soluble fiber, which block the production of LDL and increase your body’s ability to get rid of cholesterol. Eat ground flaxseeds rather than whole ones; your body can better absorb the nutrients inside.

4. Garlic
Garlic impedes the liver’s ability to make cholesterol. Chop garlic into small pieces to release its flavor. Sauté it with steamed spinach, add it to sauces and soups or purée roasted garlic with cooked potatoes and olive oil for a heart-healthy version of everybody’s favorite: mashed potatoes.

5. Phytosterol-Containing Foods
Phytosterols are a type of fat found in plant foods like fruits, nuts, seeds and vegetable oils. They interfere with cholesterol absorption by blocking cholesterol from entering your intestinal cells. Even a vegetarian diet filled with plant foods provides no more than 300 to 400 mg of plant sterols a day, well below Brill’s 2- to 3-gram recommendation. Supplement this with some of the many foods containing added phytosterols (chocolate bars, margarine, cheese, granola bars and cookies, to name a few), but keep an eye on saturated fat and trans fat content.

6. Apples
Apples, particularly the skin and outer flesh, are rich in polyphenols, powerful antioxidants which help prevent plaque buildup. Chop, slice or dice ’em, but leave the peel on for maximum health benefits.

7. Beans
Beans contain a special type of soluble fiber that gets fermented in the colon. Healthy bacteria eat the fiber and bean sugars to form short-chain fatty acids, which travel to the liver and hinder LDL cholesterol production.

8. Soy Protein
Soy protein contains phytoestrogens - compounds that increase the number and effectiveness of LDL cholesterol receptors, improving the liver’s ability to get rid of cholesterol in your bloodstream. Order a soy latte at your favorite coffeehouse, throw tofu into a fruit smoothie, use soy flour when baking, or mix a handful of roasted soynuts with dried fruit for an energy-boosting trail mix.

Extracts taken from Young, C., 10 Ways to Lower Your Cholesterol Naturally, LifeScript Staff Writer, Thursday, February 1, 2007.

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Mood Food

There are several types of food and supplements that can enhance brain power and help stabilize your mood. To give your mind and body a treat, try these life-boosting foods:

Fruits and vegetables
Fruits and vegetables are rich in antioxidants, which protect aging cells against damaging free radicals. Blueberries and blackberries top the list followed by prunes, raisins, garlic, raw spinach, cooked kale, cranberries, strawberries and raspberries.

Fatty Acids
Fatty Acids found in salmon, herring, tuna or sardines are rich in Omega 3. Try a spoon or two of ground flaxseed or 650 mg of fish oil supplement, daily.

Protein Rich Foods
Protein rich foods such as beef and chicken are brain boosters. They contain Tyrosine, which assists the body and brain in times of stress. Amino acids such as Tryptophan, found in whole grains, avocado, milk, turkey and other protein foods, has a calming effect on the brain.

Boron
Boron helps our attention and memory. It is found in avocados, apples and nuts.

Choline
Choline is another brain booster found in eggs and milk.

Vitamins and Mineral Supplements
A multivitamin and mineral supplement provides you with a good nutritional base. Especially helpful for memory, mood and brain efficiency are: Vitamin E (400 mg); Vitamin C (500 mg); Folic acid (400 mg); Lipoic acid (50 mg) and CoQ10 (30 mg) (daily dosages).

B-Complex vitamins produce many neurotransmitters. They work to promote brain and immune system health, protecting nerve tissue against oxidation, enhancing memory and insulating nerve cells. B vitamins are found in protein foods such as meat as well as whole grain pasta, grains, rice, wheat germ, nuts, dark green vegetables and mushrooms.

Gingko Biloba (30 mg to 240 mg per day) is one of the oldest trees on earth and is known to increase the blood flow to the brain and improves memory (contraindicated in those who are on anticoagulant medications or have uncontrolled high blood pressure, bleeding problems or a history of hemorrhage stroke). Other brain enhancing supplements are Gotu Kola, and Phosphatidyl Serine (PS) (100 - 300 mg). Bioglan Focus is one product containing these nutrients.

Zinc, a mineral, can be found in seafood, oysters, fish, legumes, cereals, whole grains, and dark-meat turkey to enhance memory and concentration.
Iron enables red blood cells to deliver oxygen throughout the body. Enjoy it in leafy vegetables, raisins, peanut butter, eggs, liver, shellfish, lean meats, soybeans and molasses.

Proteins and Amino Acids
Proteins provide the structure for all living things. Next to water, protein makes up the greatest portion of our body weight. Proteins, such as meat, fish eggs, soybeans, tofu some grains, are made up of amino acids. Amino acids are required to manufacture the chemical messengers of the brain called neurotransmitters. Meeting our body's protein requirements is so important to good mental and physical health. The central nervous system cannot function without amino acids.

There are approximately 29 amino acids. In the body, the liver produces about 80% of the amino acids we need. The remaining 20% (eight to 10 of them) must be obtained from outside sources - from the diet; animal or vegetarian sources. These are called essential amino acids because we need them to live. Women need about 60 grams per day and men need between 80 and 100 grams per day, or more. To calculate your daily protein requirements (in grams), multiply your weight by .4 per day. Add more if you exercise, are pregnant or have been protein deficient for a long while.

Norepinephrine, serotonin, dopamine, acetylcholine and histamine are brain chemicals referred to as "precursor" dependent. In other words their production depends on the availability of amino acids derived from the diet. Even vitamins and minerals from our foods need amino acids in order to be effective to the body.

In the case of a poor diet, serotonin may not get to brain cells. And decreased serotonin levels can make us feel depressed and can trigger a craving for carbohydrates. Also, it has been found that people with malabsorption problems of their amino acids may be more prone to depression, since those amino acids are necessary to produce certain key neurotransmitters like tyrosine and tryptophan that control mood.

Phenylalanine (PEA), another amino acid is also considered an effective antidepressant with amphetamine-like stimulant properties. And can you guess which food contains a lot of PEA? Chocolate. Depressed people or premenstrual women, consistently crave chocolate. PMS chocolate cravings almost become pathological. Those women may be low in PEA. Some doctors use amino acids in therapeutic doses to boost brain levels of specific neurotransmitters to prevent and treat depression. In one of its latest assessments of various alternative therapies, The American Psychiatric Association stated that amino acid therapies may have a great deal to offer in the treatment of psychiatric disease. Eating meals and small snacks made up of adequate portions of protein (along with carbohydrates and fats, (essential fatty acids) throughout the day will help ensure the steady stream of necessary amino acids so necessary for optimal brain function.

Extracts have been taken from www.healthinharmony.com

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Healthy Bones

  • Eat a diet high in calcium - dairy produce, nuts, seeds (sesame), soya products, wholegrains, vegetables.
  • Increase essential fatty acid(EFA) intake – these facilitate calcium absorption. EFAs are found in oily fish, various nut and seed oil
  • Limit intake of fizzy drinks, tea, coffee, sugar and bran, which can inhibit calcium absorption
  • Calcium absorption requires vitamin D, magnesium and phosphorus to be present. These are found in nuts, seeds soya products and wholegrains.
  • If you’re taking a calcium supplement, take it in the evening as calcium absorption is better at night.
  • Get regular exposure to sunlight. This increases production of vitamin D which aids calcium absorption. Vitamin D is also found in wholegrains, nuts and seeds, eggs and dairy produce.
  • Take regular weight-bearing exercise. Walking, skipping, rebounding, racket sports and jogging are ideal.
  • Limit alcohol intake and stop smoking, as both contribute to nutrient loss.
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Personal Hygiene

Personal hygiene is the first step to good grooming and good health. Elementary cleanliness is common knowledge. Neglect causes problems that you may not even be aware of. Some problems may not be your fault at all, but improving standards of hygiene will control these conditions. More often than you know, good looks are the result of careful and continuous grooming.

Every external part of the body demands a basic amount of attention on a regular basis.

Hair
Wash your hair at least once a week using soap or mild shampoo and rinse well. Dry your hair after a wash.
Brush your hair three to four times a day with a soft bristled brush or a wide toothed comb. Wash your brush and comb every time you wash your hair.
Perform a sensitivity test every time you use hair colour.

Skin
Soap and water are essential for keeping the skin clean. A good bath/shower once or twice a day is recommended. Those who are involved in active sports or work out to a sweat should take a bath after the activity. You can use a bath sponge for scrubbing. The genitals and the anus need to be cleaned well because of the natural secretions of these areas, which in unhygienic conditions can cause irritation and infection.
Wash off well after soaping and dry yourself with a clean towel.
Avoid sharing soaps and towels.
Change into clean underwear after a bath/shower.

Teeth
Brush teeth twice a day and rinse well after every meal. Brushing before going to bed is important, especially for those with a sweet tooth.
While brushing, pay attention to the fact that you are getting rid of the food particles stuck in between the teeth and in the crevices of the flatter teeth at the back, the molars and pre molars. Brush down on the upper teeth and brush up on the lower teeth. Use a circular motion. Pay attention to the tongue and the inner surface of teeth as well.
The brush should have resilient bristles. It should be rinsed well and left to dry after use.

Hands
Wash hands thoroughly with soap and water before and after every meal and after visiting the toilet. Soaping and rinsing should cover the areas between fingers, nails and back of the hand.
Hands should be dried with a clean towel after wash. The towel at the wash stand should be washed and changed everyday.
While cooking, especially when packing lunches, you can prevent food from spoilage and minimise contamination by keeping your hands clean. While handling food, avoid scratching, or touching the ears, nose, mouth or other body orifices. If you need to use a handkerchief or tissue, wash your hands after that.

Menstrual Hygiene
No woman feels completely comfortable when she has her period. If it is not pre menstrual tension or stomach cramps it is the problem of dealing with the menstrual flow.

Sanitary pads and tampons are available to deal with the flow, you can decide which suits you best. Absorbent pads may be noticeable in form fitting clothes. They cause some soreness on the inner thighs.

Some women prefer tampons to external pads. A plug of absorbent cotton or gauze is inserted inside. But these should not be left unchanged beyond six hours. Some brands state that tampons left unchanged for more than 12-18 hours increases the possibility of toxic shock.

Whatever the preference, washing is important. Some people have problems with odour during menstruation. Cleanliness and change of pad/tampon as often as is necessary will reduce this problem. It is not advisable to use perfumed pads or tampons and using powder in the genital area is not recommended.

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Further Information

Click on the links below for further information about Healthy Eating and Living.

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Student Services - support and services for students
Student Services Workshop

Further Information