BistroMD Health Library

Get excited about reading again with fun and interesting tips from our experts, including The M.D., our dietitians, and our fitness expert. In our health library, you will find all of the information you need to achieve your goals of making a healthy lifestyle change. So, start reading and start losing!

Healthy Eating

Here you will find tons of information about healthy eating and incorporating the principles of healthy nutrition into your daily life. Built around Dr. Cederquist’s nutritional foundation for healthy weight loss, these articles place a wealth of information right at your fingertips.

Avoid The Freshman 15

Avoid The Freshman 15

The dreaded 15. Everyone has heard of it, some have actually gained it, and others still believe it’s just a myth. Sadly, those who have actually gained the Freshman 15 know it's not just a myth. One in four freshmen women gain at least 5 percent of their body weight (an average of 10 to 15 pounds) during just their first semester. Whether you’re a freshman in college trying to avoid those 15 pounds or a freshman in fitness trying to lose 15 pounds, these easy, helpful tips will get you there.

If they seem obvious, that’s because they are. But sometimes it takes a little reminder for us to embrace the obvious.

Make better nutritional choices. Plan ahead. Pack your healthy lunch instead of eating greasy foods in dining halls or going to fast fod restaurants. Bring a snack to the library so you’re not tempted to order pizza.

Remember the "three squares" rule. Don't think skipping breakfast will make you lose weight. That’s the opposite of the truth! Studies show skipping breakfast slows your metabolism and causes weight gain and obesity.

Snack carefully. Stock your room with fresh fruits and veggies so you’re not even tempted to reach for a bag of greasy potato chips when hunger strikes.

Watch what you drink. There are four sources of calories: Carbs, fat, protein and -- alcohol. Drinking too much will make you gain weight. It’s a reality.

Get sleep. Lack of sleep leads to weight gain. Get a minimum of six, preferably eight, restful hours.

Stress less. Stress makes you fat. Being stressed raises hormones that literally tell the body to bulk up on the fat around the middle. Overeating because you’re stressed is yet another reason not to be. Stress less, eat less, weigh less.

Take the path less traveled. Ride a bike or walk instead of driving or taking the bus. Take the stairs and park far away from your destination.

Little changes go a long way. Make them and see the difference you have in energy, weight, mood, and quality of life.

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