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It’s pretty common knowledge that eating too much red meat can lead to health problems, especially heart problems. Even the leanest beef is higher in fat and cholesterol than fish and other meats. But a new study has shown that the health risks associated with eating red meat are even more dramatic than previously thought.

The study followed over 100,000 men and women from 1980 to 2006. They filled out frequent questionnaires about diet and health. Over the course of the study, over 20,000 participants died. Many of them died from cardiovascular disease or cancer, and some died from other causes.

Overall, people who ate more red meat had a higher body mass index, were less physically active, and were more likely to smoke. Even after controlling for these variables, researchers found that each additional serving of red meat a participant ate per day raised their risk of death by 12 percent overall. This included a 16 percent greater risk of dying from cardiovascular problems and a 10 percent greater risk of dying from cancer.

And the numbers were even worse for people who ate large amounts of processed meat like bacon and salami. Each additional serving of processed meat raised a person’s risk of death by 20 percent.

I don’t know about you, but those numbers really scare me. I feel lucky that I don’t eat much red meat. For me, that’s mostly because I cook a lot, and when I cook I’d rather make fish, a white meat, or a dish without meat at all. This new study, along with all the scary things in the news about pink slime, has me feeling pretty reluctant to eat red meat at all.

So if you do eat lots of red meat, what should you do? Doctors aren’t saying they think everyone should become a vegetarian. But they do say that you should reduce your intake of red meat to 2-3 servings per week. And replace some of the red meat in your diet with fish, nuts, whole grains, and other lean sources of protein.

Do you eat lots of red meat? Are you worried about this news?

Garnet is a student at Columbia University in New York City. She is “that person” who starts dancing at a party when everyone else is standing around, and if there were a Facebook stalking Olympics, she would be a gold medalist. She also loves cheesy 90s music, and almost died of happiness when Vanilla Ice retweeted her. Once. Follow her on Twitter @garnethenderson.

[Lead image via Dmitry Kalinovsky/Shutterstock]

When I get stressed, I eat. And it’s not salads I crave. Usually I go for carbs, cheese, greasy foods, salty foods or chocolate. And I’m almost always multitasking while I eat. I’m staring at Facebook or Twitter, watching a TV show on Hulu or checking my email. Is this a good thing? Probably not. But I know I’m not alone.

Lots of people, especially college students, share my not-so-great eating habits. We eat on the go, scarfing down food between classes. We eat at weird hours because our schedules are always changing. And as you can probably guess, this isn’t great from a nutrition standpoint. Eating quickly and allowing emotions to motivate your eating habits leads to overeating and overindulging cravings.

Now, more and more nutritionists are suggesting a practice called mindful eating as a way break these habits. So, what is mindful eating? Although it has only become popular recently, mindful eating is by no means new. The concept is rooted in Buddhist philosophy. It’s almost like a kind of meditation involving food.

To eat mindfully, you have to savor every bite. Instead of shoveling food into your mouth, you have to experience it. You’re supposed to pay attention to the smell and texture of the food, the way it looks and the subtleties of its flavor. Experts say you should try and chew 25 to 30 times for each bite. Oh, and one more thing – no talking allowed. No staring at a TV or computer screen, either. Just eating and focusing on the sensations and experience.

Not such an easy task, especially when you’re running around between classes and have papers to write. But nutritionists think that mindful eating could be a key way to prevent overeating. When you savor each bite and pay attention to your body’s response, you’re more in-tune with your real needs. You learn to recognize when you’ve had enough, and when you’re only eating because you feel sad or stressed.

And the best part is that mindful eating doesn’t involve giving up any foods. You can still indulge in cravings, you just have to go slowly and be conscious of what exactly you’re doing. Ideally, you’ll stop overeating and enjoy food more.

Mindful eating can be tough for beginners – especially the silence part. Experts suggest that at the very least you try eating in a peaceful environment. That means no phone, no computer, no TV, no reading. Nothing but you and your food. And you can try short periods of silence to start out with.

No time to mindfully eat at every meal? I don’t blame you – I don’t have hours to devote to my meals, either. But try taking a few mindful sips of tea or coffee, or really savoring the first few bites of your meal. If you like it, then you can progress to monthly or weekly mindful meals.

I think I’m going to give mindful eating a try. I’d probably be better off in more ways than one if I made it through more meals without texting or checking Facebook.

What about you? Would you give mindful eating a try?

Garnet is a student at Columbia University in New York City. She is “that person” who starts dancing at a party when everyone else is standing around, and if there were a Facebook stalking Olympics, she would be a gold medalist. She also loves cheesy 90s music, and almost died of happiness when Vanilla Ice retweeted her. Once. Follow her on Twitter @garnethenderson.

[Lead image via befly/Shutterstock]

Just like everyone else, this year I pledged to finally start working out and eating better. Part of it is vanity — who doesn’t want to look good in a bikini at the beach this summer? — but the other part is knowing that, as I get older, I have to start taking care of myself if I want to live a long, healthy life.

The problem is, I’ve always had a hard time getting (and staying) motivated — but not anymore! I recently signed up for an online fitness tool, MyFitnessPal, which helps me eat better and lose weight by keeping me accountable for what I’m eating.

When you’re creating your free account, MyFitnessPal will have you input your current weight and then enter your weight loss and fitness goals to come up with your calorie goal for the day. Note that this is only a suggestion and you should find what works best for you based on your lifestyle — I actually raised my calorie goal a little bit because I felt mine was too low and I was starving, and now I’m having no trouble staying within my allotted calories (and I’m still losing weight).

Then, just log all the foods you eat into your food diary (there are thousands of foods in their database, and you can even add your own if it’s not listed). My favorite thing is logging the calories I burn after doing cardio exercise — I love that it gives me a little extra wiggle room if I feel like having dessert (or an extra glass of wine)!

MyFitnessPal is more than just an online food journal. Additionally, it’s also a great web community where you can connect with other like-minded individuals that are trying to get healthy. Read blogs and tips from other MyFitnessPal users and connect with friends to motivate one another. A few of my work friends are on MyFitnessPal, and we’re always talking about our own progress and goals, and it’s nice to see each other’s progress. Plus, losing weight and/or trying to get in shape is so much easier with friends, because you have a support system that keeps you motivated!

This is the longest I’ve ever stuck with any weight-loss regimen — I’ve been sticking with MyFitnessPal fairly religiously for almost a month now, and I’m loving my results!

Laura is a St. John’s University grad who spends way too much time watching TV and imagining the characters are her best friends. She’s addicted to online shopping, dessert, and Pinterest. Follow her life at @lkdondero.

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We’ve all heard that we should try to avoid the dreaded “Freshman Fifteen” (which is actually more like the “Freshman Seven”), but there are other important benefits to maintaining a good nutrition and exercise routine. The better you treat your body, the better you will feel. The better you feel, the more successful you’ll be in school and the more energy you’ll have for the really fun stuff. Read on to learn how you can use the latest discoveries in health and fitness to stay healthy, happy, and motivated this school year.

1.     Cut down on time at the gym with interval workouts.

Intervals have long been an important part of many exercise routines. But a new study has shown that intense interval workouts may be just as effective as time-consuming endurance training. The study divided its subjects, healthy college students, into two groups. One group rode a stationary bike at a sustained pace for 90 to 120 minutes three times per week. The other group pedaled as hard as they could for 20 to 30 seconds, with short breaks in between, for a total of about six minutes of intense riding per day. The result? The students who rode intervals showed just a much of an increase in their endurance as the students who did sustained training, and showed the same molecular indicators of increased fitness in their muscles.

So if you don’t hours to spend at the gym, you can still get a great workout with a series of short, intense intervals. In order for this to work, you really have to push yourself, so give those intervals all you’ve got.

2.     Exercise to reduce stress and feel more focused.

In the unforgettable words of Elle Woods, “Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands.” While you probably don’t have a husband, a good workout may keep you from freaking out on your roommate. It will also help you pay more attention and concentrate in class. So don’t say you’re too stressed to go to the gym! Working out or even just taking a walk will help you feel better and complete that mountain of homework more efficiently.

3.     Stock up on healthy snacks.

Busy schedules and late nights can lead to lots of snacking, which doesn’t have to be a bad thing. A recently published study, the most comprehensive look so far at the causes of weight gain, showed that what you eat makes a big difference. Some results were expected – the participants who gained the most weight over a 20-year period ate large amounts of french fries, potato chips, sugar-sweetened drinks, red meats and desserts. Most people who maintained their weight or lost weight ate lots of standard healthy foods – fruits, vegetables and whole grains. But, surprisingly, consumption of dairy had a neutral effect on weight gain and weight loss was greatest among the subjects who ate lots of peanut butter and yogurt.

So, you can replace fried and processed snacks with food that tastes good, but is still healthy. Try some peanut butter on a whole grain cracker, or naturally sweet fruit yogurt instead of potato chips and soda from the vending machine. Fueling your body properly will give you more energy and prevent weight gain.

4.     Fidget!

In my favorite study of the summer, researchers found that performing more “incidental movement” each day – from tapping a toe while sitting to walking up the stairs instead of taking the elevator – helps improve cardiovascular fitness. This is great news for college students, since we spend so much time sitting. The study also found that some people are naturally more inclined to fidget throughout the day. If you’re one of those people (I definitely am), then keep it up! If not, start fidgeting! It’s possible to improve your health with the simplest, smallest movements, as well as larger changes like walking short distances instead of driving. Just try not to annoy your classmates by making noise or kicking their desks.

If you’ve never heard of Skinny Bitch, it’s  a really popular book by Rory Freedman and Kim Barnouin. The authors are two strict vegans trying to educate readers about how to live a healthier lifestyle. One day I was eating bacon with breakfast, chicken for lunch and steak for dinner, and the next, I was reading a paragraph about what was found in meat in slaughterhouses. When I was finished reading, I immediately went home and announced to my family that my meat-eating days were officially over. In the span of two hours, I decided to cut red meat and chicken out of my life for good.

I still eat fish sometimes, so I am technically a pescetarian and not a vegetarian. However, life as a pescetarian is still pretty difficult. For one thing, I never knew how many people had opinions about what I ate until I stopped eating meat. For another thing, I never realized how many things have meat in them. Here’s my story of what life is like when you cut out red meat and chicken…

When I first told my friends and family I was no longer eating meat, almost everyone rolled their eyes. My friends snorted and said, “yeah, let’s see how long this lasts.” My brother sighed, and said, “You just have to make things more difficult for everyone, now don’t you?”. Most people just look shocked and asked why I would ever do that, because it’s the stupidest thing they had ever heard of. I didn’t realize that what I choose to eat is anyone else’s business, but apparently everyone thought their opinion should be heard.

No matter what everyone said, my decision to change my diet was an easy one for me. I have an almost unhealthy love for animals, and I didn’t like what I was hearing about how they were being killed just so we could eat them (and please don’t sarcastically tell me that fish have feelings too, because I’ve heard that one a million times already). I also have a lot of stomach issues, and cutting out meat cut out tons of stomach aches. Plus, I was never a huge fan of meat. Turkey freaked me out, I was extremely picky with what kind of chicken I would eat, and the only red meat I actually enjoyed was an over-cooked piece of steak. Not to mention the fact that I stopped eating fast food entirely in high school (yes, believe it or not, I have never eaten Taco Bell).

But even though I love this decision, it’s still been really hard. Whenever I go to parties, I usually have only one or two options about what I can eat. And contrary to what some people believe, I don’t enjoy asking the host to go out of their way to make me something different — it’s uncomfortable, but what choice do I have? Going out to eat means examining the menu and getting a beyond annoyed look from my waiter when I ask them about ingredients. And let me tell you — finding a good 3 A.M. drunk food is a lot harder when it doesn’t involve the fast food option.

I think the worst thing about this diet choice is hearing what other people have to say. I never fully realize just how rude someone is until I tell them that I don’t eat meat. People I don’t even know very well have no problem telling me I’m an “idiot” for doing this. It’s been five years, and I still have to deal with the BS from a lot of my family and friends most of the time. I have never approached someone eating a steak and lectured them about it, so why do people insist on making fun of me for eating a veggie burger?

Despite all of the annoyances, I love my choice — I feel so much better about what I’m putting in my body. I’ve learned how to cook healthier — at first, I relied mostly on pasta, but I’ve discovered so many new foods I never would have tried otherwise. I honestly rarely miss eating meat, and I can’t see myself going back to it.

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GET IN MY BELLY.

[Everyone’s got a vice, a bad habit, something they know they need to change. Unfortunately, everyone also has a million excuses why they just can’t do it. Not anymore. Every month we will be following a different CollegeCandy writer as she takes on a personal challenge. This month, Khalea is giving up....wait for it....FRIED FOOD. She tripped up a bit in the beginning, then she embraced the faux fry, and now? Let's find out!]

Well, this is it. My last week of a whole month without deep-fried goodies.

It’s been beneficial, but it’s also been pure hell.

Coming from a place where battered items are nearly a food group, I basically had to change the way that I shopped and ate completely. Sure, finding new recipes was fun but it was also super expensive! $6.99 for a block of mozzarella cheese? I could’ve paid half of that for an order of cheese sticks at White Castle!

Maintaining a balanced diet messed with my pockets. It was difficult finding foods that were healthy and cheap in Manhattan where I began working. The battle between a $2.99 cheeseburger and a $6.99 wrap was a hard one to overcome.

Without French fries and chicken nuggets, foods that I usually turned to for my broke college student budget lunch, I came home and went to bed with my stomach rumbling. Yeah, I know I said I’d try a side salad instead, but that’s just not me. I’ve never been the small salad, no meat kinda gal anyway.

But as I said, I reaped many benefits as well. Even though I’m scared of scales, I feel lighter. My friends and family notice it as well. I’m counting my calories with a Blackberry app, something I definitely wouldn’t have done before. I enjoy a wider variety of fruit and veggies—I think I’ve had more apples this month than I had in an entire year.

So yes, I was satisfied most of the time, but I still counted the days until I could go back to my old and favorite habits. I’m excited to eat fried foods again, but I know that I’ll consume them in moderation now. I don’t want my hard work to go down the drain with one 10-piece meal.

[Get excited for June's challenge when Michelle tackles stress eating! And check out/be inspired by the other One Month Challenges we've taken on. ]