Ahh Freshman year. So many memories, good and bad, but an overall great experience. New friends, hobbies and big changes come about in this blossoming of a man or woman’s life. I came in looking to learn, and learn I did. Here are just a few of those lessons learned over the year that was, freshman.

1. Just because you were someone in high school, doesn’t mean you are the same person in college. See where you fit in, and embrace it.

2. People generally enjoy being a part of something. Give them an excuse to be a part of your something.

3. The habits you make in college become your life habits. Don’t make the wrong ones.

4. Save your laundry for next week. It’s cheaper, duh. (On a side note: 2 weeks max.)

5. Don’t bring so much stuff. Remember, you’re gonna have to bring it home at the end of the year. And it grows, oh it grows.

6. The administration is out to get us. No seriously, they are blood drinking zombies ready to slay us when given the chance. Avoid, if at all possible.

7. Seniors are awesome. That is all.

8. Eating Paleo in college is EASY. There are plenty of excuses you can make, but if you generally stick to the basics, its a breeze.

9. Always where flops in the shower. No excuses.

10. Make sure to let your roommate(s) know if you’re pissed.

11. Make outlines for your papers.

12. Use all the resources you have: writing centers, office hours, department tutors, etc. Even if you don’t think you need it, chances are, it can help your grade and you’ll probably meet some cool upperclassman.

13. Don’t “borrow” the schools furniture, it’ll come back to bite you.

14. Being an R.A. is a really good deal.

15. Start a Blog/ Personal Website.

16. Follow these people on twitter: @mercola, @College_Fit, @stevekamb, @robbwolf, @sowrongfitness.

17. Don’t count people out, this isn’t high school. Be as inclusive as possible, you never know when you will need those people.

18. Build an Awesome Resume.

19. Apply for Jobs/Internships as early as possible or you will get screwed.

20. Set yourself reminders on your phone to do small things like “go outside” or ” meditate” or even “go exercise”.

21. Be nice to your professors and put on a happy face. It just might save you a grade.

22. Get to know your professors, especially if you are in a giant lecture class. It’s worth it.

23. Michael Jordan.

24. Have fun, let loose, this is college, not real life yet.

25. Be professional. I know it contradicts #24, but don’t look like a slob, even when you’re having fun .

26. Sleep is a great thing. Make sure you get it.

27. Meet as many people as you can, but keep a close group of a few friends.

28. Your school probably has some really cool trips set up. Find them, and go on them. Bring a friend if you have to, but these trips are a ton of fun, and usually free. Here is a picture of me on a school trip to a really cool high ropes course:

29. Class does not have to be your only form of education. Buy some books kiddo’s!

30. Facebook fasts rock, especially when you have a lot to do. Give them a shot, and maybe think about deleting your profile.

31. Know the difference between enjoying a casual drink and alcoholism. If you don’t know the differences, just check this out.

32. Call your parents at least once a week. Even if it’s just to say hi. They will greatly appreciate it.

33. Find your school’s club listing and search through it to find the ones you are interested in, then go to a meeting. This is essential.

34. Find a mentor or two. You don’t necessarily have to know this person, but find someone who you think lives their life well, and try to do some of the things he/she does.

35. If you have an entrepreneurial idea that you think has some potential, go out and do it. College is the perfect time to start your entrepreneurial endeavors.

36. Befriend the dining staff if you want better food.

37. Work on campus, especially if the job involves sitting around and doing your homework. Otherwise, look for a job that relates to what you are studying or plan on doing.

38. Build a community of workout buddies. They will keep you motivated to push you towards your goals, and provide entertainment while you exercise.

39. Life is too short to do stuff you dislike.

40. Look into people’s eyes when they talk to you, and really listen to what they are saying. Also, say their name twice in your head as soon as you learn it.

41.” If you take care of your character, your reputation will take care of itself.”-American Proverb

And that’s the list. It should solve all your life problems, and answer all your questions. If you, for some reason, still  have questions, Leave a comment below.

Yoga at The Main Place

The following is a guest post by Jeanine Cerney of BodyAndMindByJ9.com

If you have ever tried yoga or witnessed it in action, the physical benefits are pretty obvious.  Strength and flexibility are key components of yoga and it is one of the best work-outs to tone your body as you hold your muscles in various positions for extended periods of time.  As an example, I could hardly do a plank before starting yoga this semester. Today, I was alternating between plank and downward dog like it was nothing. My arms have grown tremendously stronger from yoga. I don’t want to write too much about the physical aspects, you can probably google that and find it pretty easily. I am going to focus on what I believe are the psychological, emotional, and spiritual benefits of yoga.

Today, I was running late to class, as I always am (I am infamously known for being late to EVERYTHING.) In fact, I was supposed to do my behavior modification project on time management and procrastination but ended up having to change it to this weight-loss goal because I waited too long to start working on the other one. Go figure! Anyways, that’s neither here nor there.

I was rushing to get to The Main Place at the same time as everyone else- and I made it. I walked in and helped set-up with everyone and was chatting and everything seemed good. It wasn’t until we began yoga that I became aware of my body and what was going on inside. For some reason, I was experiencing incredible anxiety. My heart was racing and I had a feeling of doom for no apparent reason. I was curious as to why this happened because I couldn’t really explain it. Then about five minutes in, I realized it was because I had been rushing to get to the center and while I was accustomed to running late and didn’t realize my anxiety in the moment, I had actually caused great stress to myself from being at such a fast pace.

Self and body awareness is one of the greatest things about yoga, meditation, and constructive rest. I have become highly aware of my own self this semester since three days of the week, my classes require me to pause life and lay on the floor or do yoga for at least twenty minute increments. Awareness is very important because you can’t change a behavior effectively if you don’t know what it is that is going on inside of you and why or what is causing it.

Here’s a list of some of the other cognitive benefits of yoga I have come up with:

Forces you to challenge your self, your beliefs, your negative attitude.

When you’re holding a position and you feel like you are going to collapse and can’t do it any longer, you see your friends and instructor around you struggling as well and you sternly yell at yourself, “COME ON, TWO MORE BREATHS.” And guess what, you do it. And you feel awesome. You feel so accomplished. And the next time you do yoga, you are doing that move as if you never even had trouble before and you feel proud. Congratulations, you did it.

Forces you to work through the pain rather than avoid it, look for an easy way out, or pretend it’s not there.

Unlike some other coping strategies for stress, including therapy-based practices, such as guided imagery, yoga requires you to recognize the pain and find beauty and strength in the struggle. Just like anything in life, when you overcome the hardships, you come out stronger, more rejuvenated, motivated, and proud.

Slows you down.

This world, especially America, is so wrapped up in the hustle and bustle of everyday life and productivity that it’s hard to just take a step back and relax. You feel guilty relaxing when you have a list of things you think you should be doing. Yoga puts all that on pause, allowing you to clear your head but still contributes to your health and fitness goals. Check work-out off the list and you got to relax and take a five minute nap at the end. SUCCESS.

Breathe in the positive, exhale the negative.

If there is one thing I have learned from experience and from others through research and personal responses, it’s that the #1 most effective treatment for depression and anxiety is learning to properly breathe and meditate. How hard could breathing be? Welp, there is entire course on it called Alexander Technique which I am currently in. Do your research on this one. It’s well worth educating yourself on.

While I started the yoga session highly anxious, after about fifteen minutes, my mind calmed down. By the end of the session, during shavasana, I began to meditate and I reached a level of peace that I haven’t felt in a long time. Namaste!

About Jeanine

Hola! My name’s Jeanine Cerney (some call me “J9″) and I’m a senior psychology major and member of Tridelta at Denison University. In just two weeks, I will have completed my B.A. in psychology with a certification in organizational studies. As I pursue my education in the mental health and wellness field, I will also be launching my holistic health coaching business. I believe health and wellness is a life-long journey for everyone, and I am happy to share my personal experiences with you on my site: BodyAndMindByJ9.com

My approach to health counseling is holistic, meaning I want to help others find health, happiness, and fulfillment in all areas of their lives, rather than just one area such as fitness or nutrition. My mission is to help others understand the empowering aspect of the mind-body connection. I believe a healthy mind is critical to reach one’s fitness goals and in response, a healthy body will facilitate greater outcomes and goal achievement in every area of life.

Let’s start with an important point. “Healthy” to a chain restaurant trying to make boatloads of profit is completely different than a locally owned and operated dive that is just trying to get by while making their customers happy. Generally speaking, chains look for the cheapest ways to make the most money. For those of you who are Business majors, it’s obvious; spend less, make more. So what that means in the food world is taking shortcuts. That can be in anything from using vegetable oil to cook vegetables and meats to serving salad dressings that come delivered in the thousands in neat “Tear Here” packages. So based on that observation, the first tip is this: if it comes in a pre-sealed package, it’s probably processed and most likely contains processed ingredients. Run and hide from this stuff. 

Here are a few ways you can eat out and stay healthy at the same time:

1. Bet on Butter

Whenever you eat out at a sit-down restaurant and order a hot entree, it’s simple, ask that your dish be sautéed in butter; by doing that, you will know exactly how your dish is being prepared as opposed to it probably being sautéed in some strange mix of vegetable and canola oil. This is also a great way to get some of your daily saturated fat. If you’re wondering about the effect saturated fat on your body, or any fat for that matter, check out Max’s post on saturated fat.

2. Salad on the Side

Almost all restaurants have an option to get a side salad, if not also a side order of vegetables. No matter what you get for your entree, by ordering a salad or a heaping portion of veggies you will guarantee you get your daily micronutrient load as well as the soluble and insoluble fiber that is crucial for your intestinal and digestive health. Following this principle as well as getting your daily allotments of fruit, your body will thank you in the long run (a post on the importance of fiber coming soon!).

3. PROTEIN!!!!

The building blocks of that chicken breast or steak and all of the micronutrients within are crucial for your development and longevity. Because you really have no control of the quality of protein you will be consuming, go for lean meats and poultry where the fat content is negligible (and since the animal was probably fattened up with grains, that’s a good thing). Think chicken breast, steak, fish, turkey breast, ham, bacon (but this should really count more as a fat source), lamb. I’m sure you get the picture.

4. Hydrate! Think Water.

So you’ve got some healthier fats in and your micronutrients from the salad. You also ordered a mouthwatering piece of juicy protein. You’re all set. Oh my! All of a sudden your lips go dry! You forgot to order a drink. You motion to the waiter and say, “one soda–” but you inner paleo conscious says whoa there. Soda is a definite no-go. “One large water, please.” People don’t realize that Americans are drinking themselves fat. While I also agree that added sugar and gluten and carbohydrates from food are all major players, the sugar, specifically fructose from sugar-sweetened beverages is the real culprit. It’s simple; don’t drink soda. If you want to go a little wild get some tea or seltzer water on occasion.

5. Skip the Bread Basket

One of the easiest way to cut some unnecessary carbohydrates from your days total is to just ask for the server to skip the bread. If there’s no bread on the table, you can’t eat it. If you can’t eat it, you can’t turn it into that tire around your waist. Simple trick to cut some serious carbs. You may not realize but those add up. In my experience, the bread is warm, soft, slightly crunchy on the outside and nice and flakey on the inside, basically addictive, and the first basket is gone in two seconds flat. A slice of white bread can have around 13 grams of carbohydrates per slice. Even if you only eat two or three, you’ve already eaten 1/3 of your daily allotment of carbs to be able to burn fat. Now you have no wiggle room for those important fruits and veggies you need during the day.

What do you do to try and stay healthy when you eat out? Leave a comment below.

1. Enjoy the crap out of everything you do

If you don’t enjoy it, drop it. It is amazing to me how many people are a part of something, or involved in something that they don’t enjoy doing. What is the point of that? Take pride in enjoying the things you do, and always search for better, newer, more awesome activities or hobbies to take up.

2. Find people who will challenge you, and people who are like you

I think it is really important to surround yourself with like minded people. It will bring out the best in you and always create productive and creative opportunities. Having said that, it might be even more important to be around people who are very different from you. Being around different people makes you a better communicator and forces you to learn more about yourself.

3. Appreciate others

Look at everyone you meet and find the good in them. Figure out their good qualities, good habits and appreciate them for it.

4. Do absurd things

This can be taken the wrong way, and it can be taken the right way. You could stand on a street corner with a “free hugs” sign, or you could go get drunk and try and break someone’s window. I suggest the former.

5. Sit by a river (Or listen to THIS)

A wise man once said that everything you need to know or figure out, you will be able to do just by sitting by a river. Whether it’s just hearing the trickling water pass on by, or seeing the river as a beautiful metaphor for life, sitting by a river can change people’s lives.

6. Move.

Get out there, get moving. The world is your gym.

7. Never do something because society is making you do it

Ok, maybe not never, but the point here is to be your own person. Just because all of your friends are going to go do a certain something, or be a certain something, doesn’t mean you should. Find what you like, and stick to it.

8. Become known by your friends as the healthy kid

This is something that takes time, but it can really be worth it. IF your friends think of you as the healthy kid, they will always flock to you when they too want to try and be healthier. This way, you can create a nice community or “tribe” of healthy, happy people!

9. Be lazier… but don’t let anyone know

One of the secrets of being a truly successful person is to look like you are doing way more than you might actually be doing. Hack into all your classes, find tricks and tips to speed up daily processes. Any way you can do less and get a bigger reward, take the opportunity.

10. Have awesome stuff

Slack-lines, balance boards, skate boards, etc. if you have awesome stuff, people are going to flock to you. Pick up a really cool hobby that anyone can do and have everyone try it!

11. Be radically honest 100% of the time

Telling the truth all the time can really change your outlook on life. The more you tell the truth, the better you will feel internally and the better your image will be to other people. Take a tip from Honest Abe here and just be honest.

12. Open yourself to new ideas and ways of thinking, even if you don’t agree with them

Don’t lock yourself down on one singular idea in any facet of life. If you ever want to do something or be something successful, you’ve got to listen to other people ideas.

13. Ask questions and be critical without judgement

While it’s good to open up to knew ideas (see number 12), you should also always ask questions! The really difficult is to be critical without being judgmental. Just because someones idea might be wrong, or incomplete, or in need of more work, doesn’t mean that that person is a bad person or a dumb person, it just means they needed you to show them your own ideas and hopefully help them out!

14. Understand that not everyone is on the same path as you are

This goes along with living without judgement. Just because you want to live your life a certain way (hopefully a happy, healthy way) doesn’t mean that someone living life a different way is wrong or bad, just different. Accept it, ask questions, and move on… don’t try and force your ideals on someone, you’ll most likely just piss them off.

15. Meditate

Meditate. Sit in silence and focus on your breathing for a while. It helps anyone and everyone.

16. Be helpful

Always be a helping hand. Whether it’s clearing the table after having a nice dinner, carrying someones bag for them, or even just helping someone with their class work.

To be a vibrant person, let’s face it, you have to think you are a vibrant person. In other words, it starts with you. Don’t wait for other people to justify your vibrance. Go out there and do it.

Questions? Comments? Concerns? How do you live a vibrant life? Leave a Comment!

Stretching is an integral part of training, and should be as routine as the workout itself. However, it is often overlooked or under-appreciated. Depending on the type of training you do, it can be crucial to improvement as well as necessary to prevent injury. Hopefully you all have a stretching routine in place, but if not I’m here to help fix that! First, a breakdown of the basic types of stretching, including why each are important and when you should perform them.

There are four main types of stretches: Static, Active, Dynamic and Proprioceptive neuromuscular facilitation (which also includes contract relax and contract relax agonist contract. There are three other types of stretching, known as: Ballistic, Micro-stretching and Fast stretching.

Each stretch is designed to lengthen and strengthen muscles in their own way, thus increasing flexibility and strength efficiently.

I think we’re all familiar with a static stretch: sit down with your legs straight in front of you and touch your toes. Pretty straightforward. This type of stretch can be applied to a variety of muscles, be they hamstrings, quads, triceps, biceps, etc. You should try to hold a middle- to high-intensity stretch like this for 10-15 seconds. This means that on a scale of 1-10, 10 being your muscles are stretched so far they’ve begun to shake (which is not good and doesn’t actually stretch them, it is a response by your muscles that they’re trying to contract), you should aim for about an 8.

An active stretch is also a familiar one: it involves contracting certain muscles to allow their opposites to stretch. Think of it like flexing your feet and feeling the stretch in your calves. This type of stretch isn’t going to land you in the splits someday, but it is very effective at increasing muscular control and stability. example PHOTO:

Dynamic stretching is one that is often misrepresented. When I think of dynamic stretches zombie walks come to mind, but in reality that type of full-range, quick motion is not the aim here. Instead try for a slower, more controlled movement. Think big, slow arm circles or a slow ass-to-grass squat. Even better example: walking lunges!

Now the tough one: proprioceptive neuromuscular facilitation. Try saying that 5 times fast. This encompasses two interrelated sub-groups of stretches, the contract-relax and the contract-relax-agonist-contract. The easiest way I can describe this is like flexing certain muscles without moving. Try contracting your hamstrings and holding this stretch for about 10 seconds. This is the contract-relax phase, and it basically gets your nerves and muscles to start working together to prevent injury later. The next phase of this stretch involves performing the first part, then contracting the opposite muscle in order to stretch the first. After contracting the hamstrings, contract the quadriceps so as to lengthen and relax the hamstrings. Definitely a lesser-known stretch, but it is also effective for building stability and control.

The three other types of stretching are variations on the previous five, but they’re still worth mentioning. The first, ballistic stretching, is one I’m sure we’re all familiar with. This is where those zombie walks fit in. It’s all about range of motion for this stretch, and as much of it as possible. You’ve seen swimmers like Michael Phelps swinging their arms around just before jumping in the pool; they’re performing ballistic stretches as a way to tell their muscles how big of a motion they should be executing. This one can get a little tricky, though: don’t start out your first day expecting to be able to kick your leg up to your head or swing your arms all over the place. It needs to be introduced gradually, through dynamic stretching first.

Micro-stretching and fast stretching are related, yet vary slightly in execution. Micro-stretching is a type of static stretch that focuses on relaxing the muscle being stretched. Doing a standing quad stretch, for example, is not as effective as the micro-stretch version laying down, which isolates the muscle because it no longer has to act as a stabilizer as it does when you’re standing. Fast stretching is also a form of static stretching, though at a lower intensity. As traditional static stretching should take place at an 8/10 intensity, fast stretching should occur at about a 3/10 for 10-15 seconds.

All of these are important components to well-rounded stretching routines, but they should be performed at different times relevant to your workout in order to be as effective as possible. Static, active, and dynamic stretching should be utilized before a workout, while ballistic can take place during the workout if you’re performing a movement that uses it. Basically slow movement before is your best bet for preventing injury and warming up. Immediately after a workout is the best time to try the proprioceptive neuromuscular facilitation movement and fast stretching, in order to cool down muscles faster without introducing too broad a range of motion to them. Though it’s often believed that after a workout is the best time to increase flexibility and range of motion, muscles are usually too warm and elastic, and won’t really retain stretching of any great intensity at that time. Then later on (think right before bed), it’s best to do some micro-stretching to prevent the muscles from getting too tight post-workout.

Obviously performing all these types of stretches before and after a workout is a little ambitious, but it’s important to make sure you’re at least stretching before and after your workout, and preferably a few hours later too to keep your muscles loose. Any type of stretching is going to help improve your workouts, but hopefully now you have a better understanding of what you should be doing and when.

Do you have a regular stretching routine? What do you find most effective in warmups and cool-downs? Comment below.

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ABOUT THE AUTHOR:

Stephanie Holtman

As this is my first article for Caveman College, here’s a little about myself! I’m Steph, a junior studying Spanish Interpretation at University of Nebraska-Kearney (for the record, we’re not the Huskers). I started following a paleo lifestyle about a year ago, and I feel pretty awesome about it. It’s helped me accomplish my fitness goals in preparation for becoming an Officer in the Navy, and has allowed me the opportunity to reach out to other people and aid them in their diet and fitness journeys. I’ve also become an avid CrossFitter in the process, and am no longer afraid of my dorm’s kitchen. Some of my friends still think I’m a little strange for not wanting pizza every weekend during a movie/video game marathon, but I know I can outplay all of them in Ultimate Frisbee any day, and that’s worth it to me

1. Stop using Soap

WOAH! What?! Are you crazy? That’s disgusting. Yeah, at first it seems a little gross, but the ends are worth the means on this one guys and gals. Let’s start by looking at what soap actually is. It’s a bunch of chemicals that are meant to kill bacteria, etc. from your skin. Do you really think its a good idea to kill that bacteria on our skin? Its kind of, sort of like taking antibiotics for your skin…everyday… blech! Next, not using soap does not mean that you are not getting cleaned everyday! Scrubbing the dead skin off your body with a washcloth or shower sponge can be very, very good for your skin! As far as hair goes, HERE is a great account of an incredibly successful (sham)Poo-less experience of a college gal! It might seem crazy, but since I stopped using body wash, I stopped getting eczema on my skin. Give it a try, it can’t hurt. (ps: you can still use natural deodorants if you are worried about smelling ) 

2. Drop an Extra Curricular

This one may not apply to everyone, and that’s fine. However, if you are the type of person who loves getting involved in everything that is happening around campus (student government, athlete, 17 bagillion different clubs/organizations, TA, on campus jobs… you get the point. You know who you are.) You may need to drop one or two activities. It is so, so great that you are getting involved around campus, but it may be a good idea to focus on being a really, really good TA instead of trying to be a really good renaissance man/woman. Reducing your activities will ensure that you will have time to focus on living simply.

3. 1 Hour of Studying Outside a Day

There is no better way to feel connected to your natural self than to go outside and sit in the grass. Sure, college presents us with busy schedules, but that doesn’t mean we can’t make the best of what we’ve got! Studying outside=hacking the system. You are double tasking without doing anything different from your normal schedule. All you need to do is sit outside! Outdoor studying will also supply you with some great vitamin D exposure.

4. Keep Computer/Electronics to a Maximum of 2 Hours/Day

Keeping your technology use to a minimum in college can be tough. When it comes down to it, using facebook, twitter, instagram, etc. on a daily basis  is really just waisting time. Now, wasting time is not neccesarily a bad thing, but if you are gonna waste time, do something awesome! like this. Wasting time on a computer can really take a toll on your brain. Studies have shown that overusing technology over stimulates the audio and visual senses which can lead to anxiety, aggression and boredom. If you are not going to be able to limit your tech use to 2 hours a day, try a facebook fast where you set aside a day, week or even a month where you do not use facebook at all. You will feel amazing during this time, I guarantee it.

5. Find 30 Mins/Week, 2 Times/Week to Meditate

It is no secret that meditation is going to relieve stress. However, it can also do some wonders for your brain. A study done in May of 2011 showed that mindful meditation increased brain connectivity. Meditation will also help relax your mind and diverge you from the hectic lifestyle you live in college. This will, in due time, simplify your college life!

6. Walk as Much as Possible

One of the main reasons our lives are so filled with stress inducing toxins is because of vehicle usage. Instead of being locked up in a stuffy car or bus, try walking. Not only will you be getting good exercise and vitamin D exposure, but you will also be interacting with the natural world. Instead of isolating yourself in an automobile, you can be saying hello to people you walk by on campus, climbing a tree, watching the deer walk across your campus, etc. So, try and walk to all your classes!

What do you do to simplify your life? Leave a Comment Below!

Side Note: If you want to meet some awesome students searching for health and fitness on Facebook, join the College Paleo facebook group here: http://www.facebook.com/groups/551712631528215/

In the United States and around the world today, we’ve become obsessed with exercise. So much so that you can literally sit on your couch and shake a weight in your hand and supposedly get into shape without even standing up. Well first of all, don’t be fooled by crazy infomercials that say you can jiggle your belly fat away or a shake weight will slim you down. Secondly, don’t over think it! Sometimes we get so crazy with exercise we do too much. Too much exercise may be a risk to your health. The following guest post by Lily Samuels discusses just that.

Chances are, as college students, you want to get fit and stay fit. The pleasures of exercise, especially during times of stress, such as exam season or just after a hard day can be manifold and the benefits felt can be enormous, especially with the rush of endorphins you get after a great workout. However, a report featured in the NY Daily News suggests that too much exercise can actually end up being bad for us. Here’s the lowdown on why.

It’s a strain on your internal organs

Intense exercise, done every day, for more than one to two hours can be very physically demanding and challenging, not just on the limbs, but on the heart and lungs too. In the abovementioned article, two United States cardiologists suggest that overdoing exercise for long periods of time can raise your risk of developing scar tissue and abnormal heart rhythms.

They studied a group of fifty thousand people, fourteen thousand of whom were runners. Some ran moderate distances of five to twenty miles every week and some ran even longer distances – as you would in a marathon or triathlon competition. They discovered that though the runners were, on average, likely to live longer, the health benefits were more likely to be found in those runners that chose to run smaller distances as oppose to those who did intense training.

Doctors recommend that instead of doing long distance, intense running, you instead limit this type of exercise to interval training done during a short period of about ten to twelve minutes. You’d sprint as fast as you can as far as you can until you’re out of breath, then stop until your heart rate goes back to normal, then do the same again, repeating until your time is up.

It can affect the health of your hormones

It’s an obvious statement to make, but throughout the teen years, hormones can be really problematic, ending up causing a lot of stress and upset with emotions, not to mention the physical aspects such as troublesome skin. Many, as a way of trying to cope with this emotional rollercoaster might turn to exercise as a way of dealing with their feelings, but overdoing it, whether it be with long distance running, weight training or swimming can actually send the hormones into overdrive.

Corticosteriods

The effect of too much exercise on the hormones is twofold. Firstly, using exercise moderately as a way of dealing with stress is a good thing. It helps release feel good chemicals which give you an energy boost.

When we’re stressed we release a hormone called Cortisol which in turn gets the adrenalin pumping, so a small amount of exercise will help combat this. However, too much exercise can actually cause the body to become traumatised and experience physical stress. When this happens, to compensate, the body releases chemicals called Corticosteroids which can impact upon the immune system and actually make you become ill. This is very often why people who compete in high impact evens like Iron Man competitions or Triathlons become unwell after the event. They’ve trained to such a high level and put their body through so much that their defences are really low afterwards and they’re more likely to pick up flu bugs or other infections.

Too much testosterone

One of the key male hormones is testosterone and when this is overproduced it starts to morph into a chemical called DHT (Dihydrotestosterone). This substance, if not kept in check can lead to all sorts of issues within the body, but the main one being premature hair loss and male pattern baldness. This is distressing at any age, but especially so in someone who is young and apparently very healthy and fit. However, this phenomenon isn’t just restricted to men. Women also carry smaller amounts of testosterone in their systems too, but these can also be increased by undertaking too much exercise. The effects on women are that they may suffer the same type of hair loss on their heads, but begin to grow more hair on their face and body, which can be very upsetting. This type of occurrence is more common in men and women who train with weights in excessive amounts.

The takeaway

The overall key here is to vary your workout routine, to keep it simple and above all, not to over do it at all, workout for short periods so you do become out of breath and raise your heart rate, but take care to ensure you get adequate rest periods too, rather than high impact over a few hours with no breaks at all. It is one thing to be fit and lean, but it’s not worth putting your health and wellbeing at risk. If you’re in any doubt about your exercise regimen, then speak to your doctor or healthcare practitioner for more help and advice.

Questions? Comments? Leave a Comment Below!

Side Note: If you want to meet some awesome students searching for health and fitness on Facebook, join the College Paleo facebook group here: http://www.facebook.com/groups/551712631528215/

This is Part 3 of a 3 part series on Grass Fed Beef. We decided to write these posts not only to inform you, the reader, but also to give you confidence in making a case for getting grass fed beef at your school. Find parts 1 and 2 Here and Here

Part 3: Planet Health

It’s funny how nature works. Leaves fall from trees, mulch the ground, and eventually, more trees grow. For some reason, starting with the invention of agriculture, we thought that this process needed to be changed. We started tearing apart top soil, sprouting river damns and raking our leaves. We started to think of the natural world as our possession, instead of something that we participate in. This phenomenon has led us in some really productive paths, and it has also led us down the road of war, global warming, malnutrition, amongst other human diseases.

Now, what does global warming and top soil destruction have to do with cows? It turns out, a whole lot.

Let’s start with the circle.

First, there is a cow. A cow grazes on grass, which is a perennial plant (meaning that it lives for more than two years), by cutting the blades of grass at a specific length that allows the plant to grow again. That cow is then rotated through a number of different fields to allow the grass to keep being cut and keep on growing new blades. This is sustainability. It is a system that rotates and keeps rotating without us adding any resources. The only thing that we humans have to do is move the cattle from plot to plot of green grass (aka: our participation in the circle). There are a few variations on this circle where chickens can also be added, to follow the cattle and eat the bugs out of the dung, but we will touch on this in a later post.

It is that simple. Using the circle, we can reduce top soil depletion by 80% The problem is, we are not doing this. Instead, we decided it makes more sense to force nature into tiny feedlots and pump them full of antibiotics, soy and corn. So why is this bad for the planet?

To start, factory farming is not sustainable. That means we will continually need to add resources (water, food, tractors, hay, barns, etc.) for it to work. This wouldn’t be a problem if it weren’t for the fact that we are running out of those resources!! Let’s go over some of those resources.

1. Water

Its true, cows do need water to survive, duh. Then again, so does just about everything that is alive. You can pick and choose who you want to point your finger at when it comes to water consumption, but the truth is, we are going to use water. Grass fed beef will use less water than grain fed beef. Its hard to blame water depletion on a single food considering every food needs water to grow. 

2. Fossil Fuel Emissions

Everyone knows, cows fart and burp out methane. Well, turns out there are a number of other fossil fuels other than methane. It also turns out that those other fossil fuels being released into the air are coming from commodity crops (corn, soy, wheat) and are also really really bad for the environment. Grass fed beef uses less carbon because there is little machinery needed to produce the beef. Grass fed beef also uses immensely less nitrous oxide, another major greenhouse gas, than commodity crops which are to blame for around 3/4 of the nitrous oxide emission through fertilization.

3. Top Soil

Quick review: Top soil is the very top layer of the earths soil. It is the densest portion of organic matter and microorganisms out of all soil. It is also where most of the biological activity occurs. Without top soil, we cannot grow food.

This is perhaps the most critical of the three resources mentioned here. Top soil is being reduced 17 times faster than nature can replace it. When cows poop on land, and grass is being cut, by cows, in the correct way, top soil is actually produced not diminished.

So, after a long few weeks of searching for some answers when it comes to grass fed vs. grain fed beef, it seems we have found a solid reason to go with the former. Grass fed is the way to go. Whether it be for your own health, animals health, or the planets health you want to be going with grass fed. 

Questions? Comments? Concerns? Leave a Comment!

Right now, going to your local grocery store means you’re going to make a lot of decisions. What to buy? Where to buy it from? How much to get? etc. etc. It is easy for college students to stalk up on the junkie food that looks way cheaper on the forefront, but is it really? How can you get higher quality foods for similar prices as buying the junk?

Don’t Buy:

1. Junk.

I know, its obvious. But, avoiding buying crappy food will mean that you can save up to buy the higher quality, healthier, more delicious items. Buying a bag of chips and bottle of pop here and there really adds up to A LOT of money!! Sugary, salty, high fat processed foods can also have a very addictive property to them. Some companies even put MSG into their products which spikes the tastiness of the foods, making you want to buy more… and more… and more!

2. Brand Names.

It’s really economics 101 here, but you shouldn’t buy brand names. Chances are, when it comes down to it, it’s probably the same exact stuff as the cheaper brand, just with a different name. For example, beef jerky at my local super-market can cost up to$7 for a 3.25 ounce of Jack Link’s original beef jerky. However, there is a local brand that sells higher quality stuff for around $5 for the same sized package. Unless you have a damn good reason to buy a brand name, go for the name you haven’t heard of before, its probably the exact same thing. *side note: make sure to check the ingredients on the non-brand name items as somethings could change. 

3. What Everyone Else is Buying.

OK, you are probably thinking I’m nuts for saying this, but it is beyond true. If the demand for an item is not going to change based on the price, than companies tend to charge higher amounts for that item. Similarly, if the demand for a product is very low, businesses will lower the price to try and create more demand for that product. That is why steaks are so much more expensive than livers!! No one wants the livers (although, they are 10 times more nutrient dense than rib- eyes!!) You can apply this to most any food type. Another example: frozen fruits and veggies are cheaper than fresh!

4. Alcohol?

Now, maybe this one is a bit extreme. I wouldn’t say that it is a bad thing to buy your own alcohol. What I would say is that it is useless to buy crappy alcohol for the sole purpose of getting drunk. It’s pointless for a number of reasons. The first is that if you really want to get drunk, it’s probably not that hard to find some free alcohol somewhere on your campus. The second is that it’s a waste to use your money on crappy, low quality foods. If you are gonna spend your money on alcohol (I wouldn’t recommend it), buy some red wine, or agave tequila.

Do Buy:

1. In Bulk.

This one should be pretty obvious to most people. Buying larger quantities is almost always going to save you money in the long run. Shopping at Costco might not be feasible for most of us, but most grocery stores will have some sort of deal for buying more of something.

2. High Quality.

I know, its going to look more expensive up front. However, food is one of those areas where quality is more important than quantity (to a certain extent). It might sound cliche but you could either pay a little more for your food now, or you could pay for hospital bills later. Let me give you a push in the right direction here: the food is cheaper.

3. Goodies!

So maybe you are living on your own and cooking your own food. In that case, it might not be do-able to buy a bunch of primal/paleo goodies all the time. However, if you are still a dorm room guy or gal like myself, goodies are a great way to spend some cash! Some of these goodies could include a nice smoked meat that you can keep in your mini fridge, some hard cheese, or even some dark chocolate. If you really want to go all out, you could even buy some sardines, grass-fed butter (to whip into coffee), or frozen berries.

What are some of your tips and tricks to saving money and still eating well? Leave a Comment!

Part 2: Animal Health

If you ask a layman what a lion eats, they will tell you that a lion eats meat. If you ask a mother what a baby eats, they will tell you it eats breast milk. If you ask someone what a chicken eats, chances are, they have no idea. And yet, we eat the chicken anyways. Maybe I am underestimating the average persons knowledge, but the fact is, we are so far removed from our food these days (especially on college campuses) that it makes little difference how our food was treated, etc. Cows started eating corn around the year 1970, and few people knew about it. 40 years later, we are starting to feel the effects of that mistake.

Cows are not humans.

Lets start with a quick biology review: For starters, humans are members of the Hominid family while cows are members of the Bovid family. What does this mean? Well, it means that cows have a four, count ‘em FOUR!! chambered stomach while humans (sadly) only have one. This makes cows ruminants and not monogastrics (single stomachers like us).

Well thats all well and good but what does that mean for the health of the cattle? 

The reason cows have a four chambered stomach is so that they can properly digest the foods they eat. These foods tend to be high in anti-nutrients (the stuff that makes those foods harder for us to digest) and one of the functions of the cows stomaches is to ferment the food they eat. This fermentation process reduces the antinutrients and allows the cows to eat the fermented food (which they puke up and then eat. YUM!).

Specifically, cows like to eat grass. In fact, along with the four chambered stomach, cows are evolutionarily built to eat grass. Cows have a specifically designed mouth that allows them to grab a clump of grass and shred it apart. Cows are also equipped with the enzyme that allows them to digest cellulose, one of the organisms found in grass.(Humans do not have that enzyme.)

What Grain By-Products do to Cows:

• To simplify this whole thing, grain by products, which is the bulk of what grain fed cows eat, causes an acid build up. Then, infectious bacteria enters into the blood and eventually the liver, which is where the problems start.
• Another problem that can come up when feeding grain to cattle is when grain accumulates in the animals intestines. Cows lack the enzyme necessary to digest starch. This leads to an overgrowth of a bacteria called Clostridium perfringen, which causes sudden deaths to countless feedlot cattle across the nation.
• Lastly, a grain based diet can promote E.Coli within cattle which can poison a human who eats said cow.

Some Issues with Feedlots:

I think we can all agree that factory farming and feedlots are a bad thing. Cattle are beaten, forced into tight, cramped areas, live horrible lives and are slaughtered in the most horrifying ways. Here are some other issues feedlots can have on cattle:

• Overuse of antibiotics in order to temporarily “cure” the cattle of disease can cause the cattle to create antibiotic resistant microbes. This means that antibiotics won’t work. Over-use of antibiotics also makes animals sick just the same way as it makes humans sick. It literally kills every kind of bacteria in your system. That means that all that good bacteria in a cows gut that works on digesting food is being terrorized and destroyed.
• Small confinements and abuse in feedlots cause cows to be more stressed. Again, stress can affect cows just as badly, if not worse, than it effects the health of humans.
• A Cow that sits in its poop and its friends poop all day is probably not going to be healthy. That’s just science. Don’t sit in your own poo.

The Solution:

It’s not that complicated. If you just let nature do what its supposed to do and let cows graze the land, they will be healthy. Nature doesn’t usually mess up. If cows are healthy and happy eating grass and grazing through fields, why change it? It’s that simple.

Questions? Comments? Concerns?

Some resources:

• http://www.motherearthnews.com/Natural-Health/Meat-Poultry-Health-Risk.aspx?page=4#axzz2LeTyZgIl
  
• http://www.sciencedaily.com/releases/2001/05/010511074623.htm
• http://www.fda.gov/AnimalVeterinary/ResourcesforYou/AnimalHealthLiteracy/ucm255500.htm
• http://www.news.cornell.edu/releases/Sept98/acid.relief.hrs.html