Stay Healthy in College

5 Tips for Avoiding Bad Food Habits and Implementing Good Ones

  1. Lock away your ‘poisons’. When I say ‘poisons’ I mean any type of food that could be considered junk food and food that you know is bad for you. Keeping these foods out of sight, means that when you do eat one of these foods, you are a making a conscious decision to eat unhealthily and will make you more aware of your own bad food habits! Having these foods in your home gives you the freedom to have it when you need it and will hopefully prevent any spontaneous purchases of junk food. Treat yourself, allow yourself two things out of the box over the weekend so it’s something to look forward to in the week.
  2. Stop buying meals and cook more. Cooking meals from scratch will wean you off processed foods which are incredibly bad for the body. Buying staples such as wholegrain rice, pasta, bread, sweet potatoes, quinoa, tortilla wraps, taco shells allows you to build a meal from scratch. Assign yourself a takeaway day so you have something in the week to look forward to; this will encourage you to cook more.
  3. Buy fresh produce from your local farmer’s market. By doing so you will be supporting the environment and the community while keeping you thin, your wallet fat and not the other way around! Fresh produce from a farmer’s market is actually much cheaper than buying from a supermarket.
  4. Snack on fruit and nuts. The energy and nutritional benefits from fruit and nuts are so much better than the fat and sugars in chocolates and crisp.
  5. Try not to let yourself go hungry so don’t skip meals! Excessive hunger will lead to binge eating! Spend more time on the kitchen, cooking larger and more filling meals which you can store and reheat for later. Don’t be afraid to spend time cooking because it’ll be worth it in the long run- studying or procrastinating from studying can be put on hold for an hour whilst you cook. Try your best to make time to enjoy a filling breakfast however there will be days where you have to rush out of the house; in these circumstances have a backup, on-the-go breakfast that you can grab as you’re leaving the house. I usually have a couple of flapjacks in my cupboard which I eat for breakfast if I have not given myself enough time to eat something more substantial. Doing this means that I am at least eating something healthy as I am not eating an unhealthy junk food snack and it means that I am not starving myself.

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From Four Insulin Shots per Day to None: Tips I Used – Book Review

From Four Insulin Shots per Day to None: Tips I used

AuthorTracie Cheadle is a Health & Wellness coach.

“In this short read, I included tips I used to help lower my A1C and eliminate insulin altogether. I cannot guarantee that you will have the same results but I can guarantee that you will have positive results.” – Tracie Headle

Purpose: Tracie aims to provide information that can help diabetics control their diabetes and live a healthier life. She based the book on her own experience as a diabetic. Tracie strongly believes that the body can heal itself if you take care of it and challenges you to make up your mind and follow the tips in her book.

The Motivation Behind the Book

In 2012, Travie was diagnosed with type 1 diabetes and hyperthyroidism. She had a blood glucose level of 600. In denial, she didn’t know that her diet was causing her body to shut down.

“At first, he couldn’t tell me whether I had type 1 or type 2 diabetes. I feared type 1 because I knew that I would have to give myself shots. The next day I anxiously awaited his visit. He confirmed my worst fear. He told me that I had type-1 diabetes. I have always hated needles and SHOTS!” – Tracie Heald

After months of using insulin, which her body didn’t take so well, she changed her lifestyle and was intrigued at how her body responded to the changes in her diet. Today, her mission is to help others through information and consultation. She has included the tips that she used to help her go from four insulin shots per day to none.

From Four Insulin Shots Per Day to None

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eating disorder helpline

Holistic Body Love – Your Secret Weapon Against Eating Disorder

Bonus Article

In honor of the Eating Disorders Awareness Week (Feb 1 -7), I wanted to share with you my message and story of recovery from ” disordered eating”, in hopes of inspiring you to deepen your own sense of health, wellness, balance, and self-love.

The 5 Realms of Holistic Body Love

self love

Holistic Body Love to me, is about being in a healthy relationship with yourself in five important realms of life: mentally, emotionally, physically, spiritually & socially.

Let’s define these five areas:

  1. Mental: This is our self-talk, what it is we say to ourselves about ourselves. Ideally, we want to be engaging in positive self-talk significantly more than negative self-talk.
  2. Emotional: This is the way we feel about ourselves, and the ability to regulate one’s own emotions well. The way we think about ourselves leads to how we feel about ourselves.
  3. Physical: This involves our physical body, not in appearance, but rather with the health condition of our body. For example, a strong immune system, organs that function well, a body that’s well nourished with nutrients, a body that has abundant energy to thrive.
  4. Spiritual: This area can have multiple meanings. For some, it would be one’s own ability to tune into their intuitive wisdom. For others, it may be their connection with a Higher Power. Essentially, it is the ability to see the bigger picture and connect with sacred aspects of life, so that life has fulfillment through deeper meaning and purpose.
  5. Social: We are social creatures at the very core of us, meaning we all need a connection with people to heal. We are influenced every day by relationships and dynamics in our home, work, school, and  life environments.

I see that having a balance in these five realms can help us feel more present, grounded, and empowered in who we are as an individual, and in the various roles we take on. Continue reading

Body Positivity

A New Take on Body Positivity: When You Know You Are Enough & Still Want 6 Pack Abs

Last week, I was brushing my teeth, happily staring at my naked body in my full length 3 door closet mirrors that spreads across the whole wall of our bathroom, chatting with my hubby, who’s on a mission to run an 80 km (YES 80!!!! That’s NOT a typo!!!!) Ultramarathon this year.

My hubby also does not look like your typical, super lean runner.

He actually looks like a sexy (to me!) mountain man – stocky, thick and well, has what society is calling “Dadbod” (if you don’t know what that is, google it) 😉

My hubby is also an amazing runner, already completing impressive times for previous 50 km ultra marathons (ok, and the fact that he even runs and completes ultra marathons is amazing enough!!!)

My hubby also HATES weight training.

He says to me, “I am going to need to clean up my nutrition to lose some weight so I can perform better”.

Me: Sure if that’s what you want to do, hon. I’ll support you.

You see, my hubby has a “normal” relationship with food- he doesn’t ever worry about eating the “wrong” kinds of foods and if he overeats, he doesn’t beat himself up. He rarely has food hangovers if he over does it on sugar. He sometimes craves chocolate when he’s stressed, but it’s not a huge issue. Overall, he’s has a pretty nutritious diet. Continue reading

Cauliflower and Sausage Casserole Recipe

This yummy casserole tastes like comfort food, but without the guilt.
Kale is a nutritional powerhouse, filled with calcium, and numerous vitamins and minerals.
Servings: 6
cauliflower casserole

Here’s what you need for this awesome casserole:Cauliflower shreded

  • 1 teaspoon olive oil
  • 1 yellow onion, diced
  • 2 garlic cloves, minced
  • 3 cups kale, chopped
  • dash of salt and pepper
  • pinch of each, dried: thyme, rosemary, tarragon, and parsley
  • 4 links nitrate-free, chicken sausage, sliced into half moons
  • 1 head cauliflower, cut into small florets
  • 1/2 cup chicken broth
  • 1 teaspoon lemon juice
  • 1 cup fat-free ricotta cheese
  • 1/2 cup Parmesan cheese, shredded and divided

Here’s how you prepare this awesome casserole:

  1. Preheat oven to 425 degrees F. Lightly grease a casserole dish with olive oil. Place a large pot of water to boil with a pinch of salt.
  2. In a large skillet, over medium heat, sauté the olive oil, onion, garlic, salt and pepper, dried herbs and chicken sausage. Mix well, and then add kale. Cover for about 3 minutes, until kale gets bright green and wilted. Then remove the cover. Sauté for an additional 3 minutes until everything is tender. Set aside.
  3. Place the cauliflower florets in the pot of boiling water. Boil for 5 minutes, then remove from heat, drain, and return cauliflower to pot.
  4. Add the kale mixture to the pot as well as the chicken broth, lemon juice, ricotta cheese and half of the Parmesan cheese. Mix over medium heat until all has been incorporated.
  5. Transfer to prepared casserole dish. Top with remaining Parmesan cheese. Cover with foil and bake for 15 minutes. Remove foil and bake for an additional 5 minutes.
  6. Remove from oven and serve.

Nutritional Analysis Cauliflower and Sausage Casserole

One serving equals: 238 calories, 10g fat, 584mg sodium, 14g carbohydrate, 4g fiber, and 18g protein
From Trisha DeHall- Fit Body Bootcamp Newsletter

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middle aged woman-menopause

3 Dietary Mistakes That Lead to Weight Gain During Menopause and How to Avoid Them

Bonus Article

menopause at 30

Did you know you could hit menopause as early as age 30?

Making the right food choices can determine how you will handle menopause. Some of the menopause symptoms such as hot flushes, mood swings weight gain, and bloating can be managed by managing what we eat. The biggest mistake people make when eating is obeying their desires i.e. you just want to eat chicken because you crave it.

Dietary mistakes that lead to weight gain during menopause and their solutions:

1 Alcohol

According to research, alcohol contributes to the formation of empty calories in the stomach. This leads to weight gain in both men and women. Excess alcohol intake leads to the triggering of menopause supplements. Taking alcohol on en empty stomach is dangerous since it generally affects body health i.e. the liver cannot perform properly since the production of estrogen is low.

Solution: If you must take alcohol take a healthy heavy meal before alcohol, this will enable proper digestion with minimized negative impacts. Take plenty of water in between meals which will dilute alcohol in the body. 

Include vegetables in your diet; this is because they contain vitamin C that is responsible for proper functioning of the liver and burning down excess calories. Continue reading

Overweight - Feaster - Emotional Eater - Constant Craver

Why Are You Overweight?! Feaster vs. Constant Craver vs. Emotional Eater [Infographic]

A few weeks back I watched a three-part BBC2 Horizon programme called ‘What’s the right diet for you?‘. Seventy-five overweight individuals were given personalised diets based on their eating behaviours. This led to a more focused approach to losing weight and better results. So the volunteers were set up into three different categories:

1- Feasters

2- Emotional Eaters

3- Constant cravers

We created an infographic (3x blographics) to help you identify which group you belong to and what steps you can take: Continue reading

A Holistic Health and Fitness Formula We All Need

Disclaimer: The following article is for people for whom health is merely a requirement for their mission in life and nothing more.

The purpose of health and fitness is to have a body that supports successful fulfilment of our mission in life. It is not about getting jacked and looking like Greek Gods or Goddesses. While having a better looking physique can be a wholesome objective, it is not the primary purpose of working out.

The four pillars of holistic health and fitness are: Continue reading

post workout food

How to Gain Healthy Weight Part 1 – My story


Hi, I’m Deniza, a 23 year-old medical student from Germany.

I’m currently working on my doctoral thesis in cardiology.

I dealt with back pain due to scoliosis and being underweight for a long time. Researching on sports and nutritional science and what I learned in medical school helped me to build a strong, pain-free body and gain healthy weight.

On my blog I share my knowledge on fitness/nutrition/health.

My goal is to encourage you to commit your health and take action!

You can follow me on Instagram / Facebook / Twitter / Google+ / Pinterest as well!


A problem many people have, but that is not spoken enough about is living below their recommended weight.

Nowadays, the majority of fitness or nutritional guides focus on weight loss, which diet fits you best and how to lose fat. In addition to that, there are also many videos and ebooks on building muscle mostly geared towards bodybuilding and fitness enthusiasts.

Also, on social media, you can find endless fitness or weight loss groups, forums where people support one another on their journey.

But what about the rest of us who have a different problem that has to be taken just as serious as obesity?

Having been underweight myself, I know that this is a completely different situation compared to being overweight.

When you meet someone you haven’t seen in a while, typically they comment first on your looks. In fact, it seems to me that people actually like if you have a couple of pounds to lose. Maybe they feel insecure about their own body, thus seeing you are not perfect is reassuring for them.

However, when I was underweight, I would always get comments like “Oh gosh, you used to be so pretty, now you look like a skeleton”, or “Have you lost weight intentionally?”,  “Are you sick?”. These comments hurt me deeply and it is still hard to remember that time and write about it.

In this article, I would like to share my tips on how to gain healthy weight and build a healthy relationship with food and exercise. I will start by sharing my own story, to serve as an example.

My Story

When I was 18, my cousin, a general practitioner, examined me while I was visiting her. She discovered I had large stones in my gall bladder. This explained why I was having digestive issues, mainly reflux.

Two months after that, I noticed I felt bloated all the time and had painful stomach cramps. In addition to that, I lost weight.

At first, it was 2kg and I was actually quite happy about that, as it was winter and I had gained a few pounds. I noticed that whenever I ate foods containing fat, digestive complications would occur. So, I decided to reduce my fat intake. I kept losing weight and was at 55kg, when my cousin said I should not wait any longer and get the stones removed.

After surgery, the doctors told me my gall bladder was about to burst and it was the right decision to remove it completely. Continue reading


All I can say about this video is the following:

If you are trying to lose weight and are tired of getting the same old generic tips on how to do it, you MUST watch this video by Donny Dunn:

Donny Dunn The ZeitDonny Dunn lost 150 pounds in 6 months 2 years ago. From May of 2013 to November of 2013 and kept it off ever since. His goal is to inspire you with his weight loss journey, impress you with healthy recipes, and cooking videos.

Donny Dunn YouTube Channel

Donny Dunn on Twitter

Donny Dunn on Facebook