Healthy Alternatives For Junk Food Cravings

Is junk food getting in the way of your wellness goals? These 3 healthy alternatives could help you on your way to better health.

1. Are you always craving ice-cream?

 

You've probably heard that bananas are full of vitamins and minerals. They are packed with vitamin B6, vitamin C, manganese, and potassium. They also contain magnesium, vitamin A, protein, copper, phosphorus, riboflavin, folate, fiber, and iron—all for about 110 calories per banana.

How about some Banana Ice-cream?
Here is how it’s done:

Cut up and freeze a few ripe bananas. Place the frozen bananas in a blender and blend away. At first the bananas will spin around and stay icy. Keep stopping the machine and use a wooden spoon to loosen the mixture if it stops moving. At some point, the bananas will suddenly turn creamy, like soft-serve ice cream. If they do not, add a little milk and blend again. Serve right away or freeze in a lidded container. For the adventurous, add nutmeg or cinnamon immediately before serving.

2. Are cookies you weakness?

An apple a day keeps the doctor away, right? I'm not talking about putting down the cookies and picking up an apple, I'm talking about a Frankenstein hybrid of the two—lets combine the best of both worlds. Take the vitamins found in apples (vitamin A, C, B1, B2, B6, folate, niacin, etc...), add the American greatness of a cookie, and you have a great product!


The applesauce substitute!
Here is how it's done:

This is a perfect sleight of hand trick that you can do to replace butter with applesauce. The ratio of applesauce to butter is one to one: if a recipe calls for 1/2 cup of butter, simply substitute with 1/2 cup of applesauce. You can also replace a large egg with ¼ cup of applesauce.

3. Are chips crunching your style?

Do you find yourself craving salty, deep-fried potato chips? If you open a bag, you’ll likely devour half! Chips contain a lot of calories and fat—about 150 calories per ounce.

Try air-popped popcorn! Popcorn is crunchy, salty, and awesome! If you go light on the butter (try substituting with lime juice) and salt, air-popped popcorn can be a very healthy alternative with only 30 calories per cup.







Sources:
http://vitamins.lovetoknow.com/What_Vitamins_and_Minerals_Are_in_Bananas
http://www.fitsugar.com/How-Substitute-Applesauce-Butter-Eggs-25207483
http://www.foxnews.com/health/2012/10/07/healthy-food-substitutes/
http://www.bostonglobe.com/lifestyle/food-dining/2013/05/21/recipe-for-one-ingredient-banana-ice-cream/Ncl8QvvRWu5PPmkqAhVRDP/story.html

Myths About Tanning

According to the American Academy of Dermatology, on an average day in the United States, more than a million people tan in indoor tanning facilities. Almost 70% of those people are Caucasian females ages 16 – 29. Additionally, many more people tan outdoors on a regular basis at the pool, in the park, or wherever they can catch those extra rays of sun.
With so many voices in the media and health world talking about tanning and how it’s good or bad, it’s important to know the truth. Here are five myths about tanning debunked!

Myth #1 – “I have to have a tan to look good.”
Although you may think your skin looks good now, overtime, tanning will age your skin prematurely. You can develop brown spots, cataracts, sagging skin, fine lines and wrinkles, and may even have a “leathery” look. 

Myth #2 – “Only old people get skin cancer.”
More and more young people are getting skin cancer! The risk for melanoma, the deadliest form of skin cancer, increases by 75% if you tan indoors before the age 35. Currently, skin cancer is the second most common form of cancer in women ages 20 – 29.

Myth #3 – “Having a ‘base’ tan will protect me from getting sunburned later on.”
Any tan is an indication of skin damage. Because of this, in reality, there is no such thing as a safe tan.

Myth #4 – “Tanning is the best way to get vitamin D.”
Although sunshine definitely activates the production of vitamin D in the body, it is not necessary to tan for long amounts of time to experience those benefits. Most people can get their daily dose of vitamin D from their normal outdoor activities, proper nutrition, and vitamin supplements.

Myth #5 – “Tanning indoors is safer than tanning outside.”
Both tanning indoors and outdoors can cause skin cancer. Sometimes people think that tanning indoors is safer because it’s “controlled.” However, this controlled amount of UV exposure is high and those who tan frequently will receive significantly more UV exposure over a year than they would from the sun.
You can learn more about protecting your skin from the sun in the previous blog post, “Protecting Your Skin from the Summer Sun.”




Sources:
"ASDS — American Society for Dermatologic Surgery." MYTH VS. FACT: The Real Truth about Tanning, Tanning Beds and Sun Protection. N.p., n.d. Web. 19 July 2013. <http://www.asds.net/_NewsPage.aspx?id=56>.
Doheny, Kathleen. "Tanning Myths: What's True, What's Hype?" WebMD. WebMD, n.d. Web. 19 July 2013. <http://www.webmd.com/beauty/sun/tanning-myths-whats-true-whats-hype?page=2>.
"Indoor Tanning." American Academy of Dermatology. American Academy of Dermatology, n.d. Web. 19 July 2013. <http://www.aad.org/media-resources/stats-and-facts/prevention-and-care/indoor-tanning#.UeluODdNp6Y>.
"Skin Cancer Myths vs. Facts." Skin Cancer Foundation. Skin Cancer Foundation, n.d. Web. 19 July 2013. <http://www.skincancer.org/skin-cancer-information/skin-cancer-facts/myths-vs-facts>.
"The Truth About Tanning” Infographic." Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 03 July 2013. Web. 19 July 2013. <http://www.cdc.gov/cancer/skin/basic_info/infographic.htm>.

Healthy Ingredient Substitutions

One habit that leads to healthier eating is making your food at home rather than eating out. Prepackaged, processed, and restaurant foods typically have more fat, sodium, and added sugars than those made at home. When you prepare your own food, you also have more control on the ingredients and preparation methods. One of the ways you can make your food healthier is by making simple ingredient substitutions.

Here are some ideas for ingredient substitutions in the kitchen.

Instead of…	Try this. . .
Bacon	Canadian bacon, turkey bacon, or smoked turkey
Bread crumbs, dry	Rolled oats or crushed bran cereal
Butter	When coating pans, olive oil or cooking spray.
Regular cream cheese	Neufchatel cheese or low-fat cream cheese
Dressing	Low-fat dressing, or a vinaigrette
Eggs	2 egg whites or ¼ cup egg substitute for each whole egg
Flour, all-purpose	Whole-wheat flour for half of the called for all-purpose flour Black beans (in brownies)
Gravy	Skim off the fat before serving
Ground beef	Lean ground beef, or ground turkey; drain off all fats before serving
Heavy cream	Evaporated milk, reduced-fat or skim milk To thicken soup, pureed vegetables or potatoes
Iceberg lettuce	Arugula, romaine, spinach, and/or kale
Icecream	Low-fat frozen yogurt
Mayo	Greek yogurt; mashed avocado (as a spread)
Oil	Unsweetened applesauce (for baking)
Pasta	Whole-grain pasta, zucchini ribbons, or roasted and shredded spaghetti squash
Sour cream	Reduced-fat or fat-free sour cream, Greek yogurt, or reduced-fat cottage cheese
Sugar	Reduce the amount of sugar by up to ½; add more flavor with additional vanilla, cinnamon, or nutmeg
Syrup	Pureed fruit, unsweetened applesauce, or low-calorie, reduced sugar syrup
Table salt	Herbs, spices, or citrus juices (lemon, lime, etc.), vinegar, or salt-free spice mixes
White bread	Whole-grain bread
White rice	Brown rice

(Gluten-Free) Black Bean Brownies
http://www.babble.com/best-recipes/gluten-freeblack-bean-brownies/

1 19 oz. (540 mL) can black beans, drained and rinsed
1/2 cup sugar
2 large eggs
1/3 cup butter, melted
1/4 cup cocoa
2 tsp. vanilla
1/4 tsp. salt
1/2 cup chocolate chips
1/3 cup chopped walnuts or pecans (optional)

Preheat oven to 350°F.

Place the black beans, sugar, eggs, melted butter, cocoa, vanilla and salt in the bowl of a food processor and blend until smooth, pulsing and scraping down the sides of the bowl to ensure all the beans are completely pureed. Remove the blade and gently stir in the chocolate chips and walnuts. Pour into an 8″x8″ pan that has been sprayed with non-stick spray. Bake for 25-30 minutes, or until slightly puffed and set. Cool before cutting into squares.

 

Sources:

"Healthy Recipes: A Guide to Ingredient Substitutions." Mayo Clinic. Mayo Foundation for Medical Education and Research, 23 Nov. 2010. Web. 12 July 2013. <http://www.mayoclinic.com/health/healthy-recipes/NU00585>.

"Healthy Substitutions Food Chart." The Heart Institute. The Heart Institute, n.d. Web. 12 July 2013. <http://www.mealspartnership.org/wp-content/uploads/2010/05/SubstitutionChart-62926-1.pdf>.

Kramer, Mike. "Smart Substitutions Calorie Chart." SparkPeople. SparkPeople, n.d. Web. 12 July 2013. <http://www.sparkpeople.com/resource/nutrition_articles.asp?id=162>.

Morin, Kate. "83 Healthy Recipe Substitutions." Greatist. Greatist, 21 June 2012. Web. 12 July 2013. <http://greatist.com/health/83-healthy-recipe-substitutions>.

Coping with Change and Life Transitions

Change can be one of the most terrifying things in life. Whether it’s expected or out-of-the-blue, a natural part of growing up or something out of your control, it can cause us to become stressed, anxious, or even scared. With the end of the semester in just a few weeks, many students are facing major changes and life transitions. Although you may want to fight the future, the best thing you can do is accept and embrace the changes to come – you may find it’s even better than you expected!

Here are some suggestions to help you cope with changes and life transitions.

• Be flexible. By now, most of us have learned that life doesn’t always follow the plan we create for ourselves. Be open to new experiences or ideas. Many times there are options we haven’t even considered.
• Be patient. We can’t expect to get exactly what we want, whether it’s a solution, outcome, or desire, immediately. We need to remember that things take time. Don’t rush things to get your results.
• Be persistent. If something doesn’t work out the first time around, don’t give up! Most of the time, the best things in life are things we have to work for. Even if it’s slow, continue to push through.
• Keep perspective. Look at events or phases in the greater, eternal context. This will help you reduce distraction and anxiety as you are able to see the overall picture.
• Be positive. Life is full of ups and downs! Our ability to have a positive attitude will help us even out these waves and help us live happily during any period of change. Smile, laugh, and have a sense of humor. Remember, “Life is to be enjoyed, not just endured.” (Gordon B. Hinckley)
• Have a purpose. Develop personal goals that you are continually working on. When you have a distinct purpose or vision, this will help you progress and move forward even when things seem out of balance.
• Be healthy. Continue with regular exercise, a nutritious diet, and sleep. These habits will combat stress, depression, and anxiety, and improve our mental and physical health.

Finding Joy in the Journey
President Thomas S. Monson
October 2008 General Conference

“Day by day, minute by minute, second by second we went from where we were to where we are now. The lives of all of us, of course, go through similar alterations and changes. The difference between the changes in my life and the changes in yours is only in the details. Time never stands still; it must steadily march on, and with the marching come the changes.

This is our one and only chance at mortal life—here and now. The longer we live, the greater is our realization that it is brief. Opportunities come, and then they are gone. I believe that among the greatest lessons we are to learn in this short sojourn upon the earth are lessons that help us distinguish between what is important and what is not. I plead with you not to let those most important things pass you by as you plan for that illusive and nonexistent future when you will have time to do all that you want to do. Instead, find joy in the journey—now.”

Sources:
Brenner, Abigail, M.D. "5 Tips to Help You Respond Effectively to Change." 5 Tips to Help You Respond Effectively to Change. Sussex Directories, Inc., 05 July 2011. Web. 09 July 2013. <http://www.psychologytoday.com/blog/in-flux/201107/5-tips-help-you-respond-effectively-change>.

Creagan, Edward T., M.D. "Coping with Change: Stop Stressing and Start Adapting." WebMD. WebMD, LLC., 5 May 2010. Web. 9 July 2013. <http://www.mayoclinic.com/health/coping-with-change/MY01307>.

"Dealing with Change." APS Healthcare. APS Healthcare, n.d. Web. 9 July 2013. <http://www.washington.edu/admin/hr/benefits/publications/carelink/tipsheets/dealing-with-change.pdf>.

Characteristics of Healthy Relationships

Building relationships is a huge part of every young adult’s life. We are constantly interacting with family, roommates, friends, peers, bosses, professors, and other leaders. Not to mention, many of us are also married, dating, or seeking relationships. No matter what kind of relationship it is, it is important that these relationships are healthy, that they build us up and make us happy, rather than give us anxiety or sadness.

Here are ten tips/suggestions for healthy relationships:

1. Be yourself! It is important that you feel comfortable and confident in who you are. You shouldn’t feel like you need to act or be different around others.
2. Respect.  In a healthy relationship, there is respect for each other and each other’s values. This especially includes respect for moral standards.
3. Realistic expectations. Remember, no one is perfect! Everything will not be perfect at every moment. Although we should hope to have a positive influence on others, we can’t expect to change others. You need to respect them for who they are.
4. Communication is KEY. You both need to take time to talk. When you are having a conversation, be there physically and mentally. Listen with genuine concern and interest. Don’t plan your next statement before they have finished talking. Don’t interrupt. Ask questions to understand the other person's point of view. Share information with one another.
5. Be dependable and committed. If you make plans or a commitment to do something, be sure to follow through. You should be able to count on each other. Be trustworthy.
6. Fight fairly. 
• Find a good time to talk things through.
• Don’t criticize or blame.
• Use “I” statements to express your feelings.
• Let the other person speak for themselves – don’t put words in their mouths.
• Stay focused on the situation at hand; don’t bring up old issues.
• Admit mistakes and say “sorry.” 
• Don’t hold grudges. Forgive freely.
• Seek a solution together.
7. Be honest. Be honest with your feelings and in all your communications.
8. Show warmth and care. Show that you really care. Be kind, genuine, and approachable. Serve each other and help when you can. Give sincere compliments and show appreciation. 
9. Keep life balanced and take care of yourself. Relationships are important, but make sure to evenly balance them with school, work, and your personal needs. Take time for yourself and listen to your needs.  
10. Remember that it’s a process. Relationships take time to establish and strengthen. Learning to build relationships takes practice too. Reach out and do your best.

Additionally, here are some characteristics of unhealthy relationships:

• Controlling or manipulative
• Hostility
• Dishonesty
• Disrespect
• Dependence
• Intimidation
• Criticism
• Feels like a burden
• Violence
• Lack of equality
• Forced sexuality
• Neglect of self or other person
• Lack of communication

If you are in an unhealthy relationship, don’t be afraid to end it. If you need help, ask!

Now is the time to make friends, date, and learn to work with others. Practice these suggestions for healthy relationships that will not only build you as a person, but last in the years to come.

Sources:
Allen, Nikole. "Healthy vs. Unhealthy Relationships." UW Medicine. University of Washington, n.d. Web. 01 July 2013. <http://depts.washington.edu/hhpccweb/content/clinics/family-health/healthy-vs-unhealthy-relationships>.

"Characteristics of Healthy & Unhealthy Relationships | Find Youth Info." Teen Dating Violence. FindYouthInfo.gov, n.d. Web. 01 July 2013. <http://findyouthinfo.gov/youth-topics/teen-dating-violence/characteristics>.

"Healthy vs. Unhealthy Relationships." Domestic Violence Resource Center. Domestic Violence Resource Center, n.d. Web. 01 July 2013. <http://dvrc-or.org/domestic/violence/resources/C67/>.