User:USCNutrition

BEING HEALTHY AT EVERY BODY SIZE

Unfortunately, most people today falsely assume that being thin automatically equates to good health. They look to the media for guidance and believe that by dieting they may be able to achieve the same paper-thin appearance as those portrayed. These assumptions, however, don't take into account one's body size and the often unhealthy ways in which some people achieve their appearance. It is important to realize that one can be healthy at any body size, and that one's body size is dictated by not only healthy eating and exercise, but by genetics.

Ectomorphs, Mesomorphs, and Endomorphs

People are genetically predisposed to one of three different body-types: ectomorphs, mesomorphs, and endomorphs. Ectomorphs are characterized by a light build and they tend to be tall and thin. Mesomorphs tend to have a larger build, with their weight concentrated in the upper body. Endomorphs typically have a heavy build and are characteristically overweight or obese. Despite one's body type, however, food choices and exercise can influence one's health and appearance. Although genetics can't be changed, one's general health can be improved within these types by making the right choices. Making the right food choices and exercising regularly can contribute to being healthy regardless of body size or body type. Making the right choices, however, is not always easy and many people, especially college students, face many challenges to maintaining a healthy lifestyle.

USC Campus Health Resources

University Park Health Center Here,students may receive information about health and how to prevent disease. Appointments can be made by calling (213) 740-2778. http://www.usc.edu/student-affairs/Health_Center/

Meetings Healthy Eating Classes: Students may join a small group (no more than four people) in a safe, confidential and supportive class led by a professional health educator and dietitian. The classes discuss current eating habits, healthy portion sizes and eating on a budget. Individualized meal plans can be provided. Appointments last about an hour and can be scheduled by calling (213) 740-4777. Eating Disorders:Students with questions or trouble regarding eating disorders may attend the “Peace with Food and Body Esteem” meetings. Consultations can be scheduled by calling (213) 740-7711.

The Resource Room Located in the Health Promotion and Prevention Services building  in room SHC 206. Students can pick up pamphlets and check out books related to nutrition. Students may speak with peer health educators.

Campus Dietitian Students may ask the campus dietitian, Patrice Barber R.D., questions regarding eating and nutrition. The following link will take you to a form where questions may be submitted: http://hospitality.usc.edu/residential/diet_form.html

Exercise and Fitness Students may utilize the Lyon Recreation Center, which is equipped with a weight room as well as a room for cardiovascular exercise. The Lyon Center has four racquetball courts, a squash court, and a gym for basketball, badminton, or volleyball. The facility hours are as follows: Fall	        Spring	        Summer Mon-Wed	6am-11pm	6am-11pm	6am-8pm Thu	6am-12am	6am-12am	6am-8pm Fri	6am-11pm	6am-11pm	6am-8pm Sat	11am-7pm	11am-7pm	11am-5pm Sun	11am-11pm	11am-11pm	11am-5pm

Personal Trainers are available for a one time session or continually through the semester. The rate for personal training is $35 per session or $100 for a series of four sessions. You may attend personal training with a friend. Two people can share the same personal trainer for a reduced rate of $50 per session or $150 for a series of four sessions. The following link will take you to a form to submit for session scheduling: http://www.usc.edu/student-affairs/IMREC/site_content/fitness_wellness/application.html

Five things USC students can do to stay healthy:

1. Exercise regularly, at least 3 times a week; go for a walk, run on the track, or visit the Lyon Center.

2. Eat a variety of healthy foods including fruits and vegetables, stop by the salad bar before choosing other food items

3. Listen to internal body cues like hunger and fullness; eat 3 full meals and two snacks a day. If you’re hungry between meals, then eat a light snack. If you feel full then put your tray up if you are in the cafeteria, or pack the left over away, so you will not continue eating after you are full. 4. Understand that there are three different body types (Ectomorphs, mesomorphs, and endomorphs) and everyone has a different shape.

5. Adopt a positive self image (value and respect yourself and your body)

Five Challenges Faced by USC Students:

1) The students of USC are time-limited. In college timing is everything. Not only are students occupied with their course work, but some of them are working part-time out of school. For example, we have mentioned that it is essential for students to listen to their inner body cues (whether they are hungry or full). This form of healthy therapy is ignored (or perhaps impossible to follow) by many science majors who have three to four hour laboratory classes that do not allow any kind of food or drinks. Hence students will often engorge in larger and less healthy meals before lab in order to restrict any cravings later.

2) When midterm and final weeks approach in the school year, students become irritated and stressed out. Studies have shown that stress leads to a decrease in the digestive processes. In fact students will consume more caffeine than the usual – confusing coffee with water – which unfortunately can decrease the blood pressure.

3) Parties and social gatherings are an important part of every USC student’s life. Alcohol consumption is almost inevitable. For instance a student can maintain a healthy diet and lifestyle, yet drinking alcohol at least three times a week will shift the balance of the body. In addition, peer pressure can be challenging in a college environment; drinking is the norm.

4) Maintaining a healthy lifestyle, especially for a student can be costly. USC students are barely making enough money to pay for school supplies, including other miscellaneous expenses. Even though many students continue to receive parental support, nutritious and organic groceries still remain expensive.

5) There is a lack of knowledge amongst students about sustaining a healthy body and lifestyle. USC students are deficient in basic information for being healthy at every body size. The resources are available on campus, however students are engaged in their class work, therefore exercise and health benefits become secondary. Moreover the resources are not widely distributed.

Conclusion

Although not everybody can be thin, it is important to realize every single one of us can achieve exceptional health and fitness. Being society’s prototype of thinness is not equivalent to attaining optimal health. Accepting we cannot all be the size of a model means feeling good about yourself, taking care of yourself, and being your very best regardless of genetics and society’s standards. Despite one's body type, being genetically predisposed to be an ectomorph, mesomorph, or endomorph, health and appearance is primarily prejudiced by food choices and exercise habits.

It is very challenging to maintain a healthy lifestyle, especially for college students. However, there are quite a few things one can add into their daily routine to adopt or maintain a healthy lifestyle. Such things include exercising at least three times a week, eating a variety of healthy foods including fruits and vegetables, paying attention to hunger and fullness to prevent starving or overeating, understanding not everyone can have society’s ideal body shape, and adopting a positive self image. Some challenges include time, stress, partying, money, and lack of knowledge about resources. Fortunately, there are several resources available at USC for students seeking for help or more information such as the University’s Health Center, meetings and classes, the Resource Room, the campus dietitian, and the Lyon Center. Further information can be found by visiting the following websites:

Accept Your Body and Learn to Have a Positive Self Image http://health.yahoo.com/centers/fitness/20031126

The Non-Diet Approach to Healthy Living http://blogs.health.yahoo.com/experts/weightkoch/104/the-non-diet-approach-to-healthy-living

Non-dieters more successful at boosting health than dieters, study finds http://www.medicalnewstoday.com/medicalnews.php?newsid=25384