Advice for busy college student who is experiencing health problems?
I have been vegetarian for about a year and a half now. I used to have a more unhealthy diet that consisted of meat and a lot of alcohol. I think since cutting out those things my appetite has increased. I am currently in school full time and I work part time but I'm busy 5-6 days a week.
I don't have a lot of time to grocery shop but I'd like to try cooking at home more or bringing my own food to work. I've been surviving off a lot of Trader Joe's frozen dinners and Trail Mix. There is also the sugar addiction I'm trying to curb that involves me drinking a lot of soda (I'm trying to give up!) Since being in school full time and at work part time I feel like I've gained weight, have less energy, and I'm having a lot of trouble sleeping and I'm not getting my period very often. Some days I have to wake up at 7:30 a.m. and others I have to wake up at about 11 a.m. so I feel that has something to do with it. The other factor seems to be my time management and stress levels.
For three months I was going to Curves and I felt better but it doesn't work with my new night classes. Now that it is winter I feel sluggish and trapped in doors. None of my pants are fitting... it's that bad.
I'm just wondering if there is a good resource online for a vegetarian diet plan. I would try going vegan as well. I'm taking some vegetarian vitamins and trying to drink a lot of water. Do you have any suggestions of healthy meals you can prepare for a week? Or other convenient options for someone that is strapped for time? I would really appreciate it. :)
Try to eat more whole foods. A piece of fruit is quick and easy, and you don't have to do anything to prepare it. I know you're crunched for time, but is there some time, perhaps a weekend day, that you have more time and you could make up some things for the rest of the week? I'm really busy too, and I prepare as much as I can on Sunday to help me out during the hectic week. You could make your own (or buy, but it can be expensive) hummus. Use this as a dip for cut vegetables, or in a wrap. Try to keep to foods that are as close to their natural state as possible. Peanut butter and jelly is quick, easy, and surprisingly nutritious. I used to eat oatmeal for dinner all the time in college, with lots of nuts and raisins and bananas. Very filling and cheap! As a filling and healthy snack, I pop my own popcorn on the stove, cover with nutritional yeast. I'd make a bunch at a time and eat it for a couple of days. Think of things that you can make a lot of, then fridge or freeze for later.
Congratulations on cutting out energy killers. You're on the right track. Keep it up!
i agree with eating whole foods. packaged foods always make me feel icky.
and as far as exercise, jillian michaels' 30 day shred is sooo good! it's intense and only 20 minutes, so it'll fit with your schedule.
I agree, when i had a similar routine i used to take vegies and dips for school even some bread.
When i had good weeks i used to cook a lot on a sunday and make 3 different meals and had them in the fridge.
Also i used to eat 2 bananas and one apple or pear a day and rice crackers or thins too. They are usually cheap.
If you have time to make your own dips it saves a lot of money!
Another vote for veggies and hummus! And fruit. Mmmm fruit.
Soups are pretty easy to make yourself, and if you don't mind the monotony of eating the same flavor all week, you can make a big batch on Sunday and portion it out and take it with you every day.
If you really don't have ANY time, I think the Smucker's uncrustables are accidentally vegan, but they're stupid expensive, and you way better off just taking the time to make your own PB&J.
And I also support the 30 Day shred. It will probably kick your ass. It kicked mine.
I love salad! I make a huge salad when I have time and keep it in a huge ziploc... Usually romaine, red cabbage, shredded carrots, green onions... sometimes radishes... stuff that will keep for the week... then i can have a great salad whenever
Big batches are key: soups, casseroles, beans, rice, garbanzo bean salad (for sandwiches)... Cook big batches on the day you have off so meal preparation will be easier
If you're not getting your period very often you need to see a doctor. If you can afford it, see a veg-friendly one.
from one busy college student to another- feeling healthy and taking control of these parts of you life will make the rest of it less stressful. or, the stress will at least be easier to deal with!
I don't know where you live or if this is possible but if it works for you try just walking. I know it sounds lame but really, if you can walk to the grocery store or the bank or between classes for 20 minutes pop in some music and walk around campus you can burn calories, build muscle and get moving! I've started walking to work three days a week which saves me bus fare and burns calories! For me (at my weight and pace) I walk for 40 minutes one way to work and burn about 150 calories! Its a great way to get some 'me' time into a day that would otherwise be filled with so much stress :)
good luck! I second all of the advice above about making big batches and eating whole foods! You rock :)
If you're not getting your period very often you need to see a doctor. If you can afford it, see a veg-friendly one.
ditto....even if you're trying to lose weight you need to get enough calories...
I hear ya on the busy life and stress! Cooking big batches of stuff during free time helps. Keeping healthy but quick foods, like tortillas, ezekial bread, hummus, organic nut butters, fruit and veggies, (have the veggies cute and ready to go, bring them with you in baggies when you're out) try replacing soda with iced tea (homebrewed not the nasty brands,) or sparkiling water.
Pretty simple really... sounds like your neglecting yourself in head of larger priorities. The thing is though, when you look after yourself and your health its easier to manage those priorities. You will have more energy and focus to bring to those things and a lot less stress. Cutting the sugar and exercise should be number one, its unbelievable how exercise can make you feel better (makes sense though). Also agree on the whole foods, you are what you eat.
Pretty simple really... sounds like your neglecting yourself in head of larger priorities. The thing is though, when you look after yourself and your health its easier to manage those priorities. You will have more energy and focus to bring to those things and a lot less stress. Cutting the sugar and exercise should be number one, its unbelievable how exercise can make you feel better (makes sense though). Also agree on the whole foods, you are what you eat.
I agree with this 100%. I found that after I started running more, I had so much more energy. Once I started eating an entirely whole foods diet, I just felt amazing. I was able to stop drinking a ton of coffee (actually, at all), because I finally had enough energy to get going in the morning. It may take some time to get everything in line, but once you do you'll be amazed at how much you can get done!
My senior year of college was when I started running a lot more and taking better care of myself, and I found that I was able to study less because I was studying much more attentively. My grades were still good, but I kept my sanity. Make sure you're sleeping enough too!
Running is a great way to release those endorphins! But any moderately hard cardiovascular or aerobic training will do the trick. I would recommend exercise thats a bit more intense than walking if you do not have a lot of time. With more intense activity like biking, swimming, running, elyptical, etc, you only need to do 20-30 minutes a day... whereas walking will take a lot more time.
I also want to add that neglecting yourself can be a symptom of a larger problem in your life as well... its ok, we have all been there, myself included. I think part of the solution is to realize that your true potential is limitless! Once you start to make small changes you will begin feeling better, and it will just take off from there. Believe me, six months ago I was a couch potato and eating not that great, now I am at the gym 5 nights a week and eating the best possible foods for health. It all started with little steps that grew and grew.
Oh and as per time, the best foods take no preparation at all! Raw fruits and vegetables, nuts & seeds, and legumes. You dont really need to have a meal plan if your eating these things, and variety... "diets" are just a band aid solution for the bigger problem, lifestyle.
Good luck! We are on your side.
Something I've been doing lately (cuz I am a poor college student struggling to eat well) is to make big batches of food when I can and portion them out for leftovers for a few days. My problem is that I work over lunchtime most days and don't have much time to make dinner, so that's always tough. I have a rice cooker though, so I like to make a huge batch of rice and then make fried rice with it, cuz then it is all in one dish and I can just scoop and reheat. And that allows me to throw lots of veggies in, so I'm not just living on rice. Pasta salad can do the same thing too, and that can be even easier to make up.
But I totally know what you're going through. Keep on trucking, and try to keep your head level. ;)b