So in an effort to stop overworking myself (you should really see my jam-packed planner) and to help my fellow busy bees (high five!) de-stress, here are a few reasons why we should take a breather and stop stressing out!

There are 50 Stress-Related Effects – none of which are attractive

The American Institute of Stress lists them here. Some of them are more common (headaches, impulse buying) while others are a bit extreme (ringing, buzzing or popping sounds). Wow, makes me want to call in sick…

Allow me to be more specific…

Ever look into a mirror during finals week and be shocked to see how unnaturally pale you are? Blame it on the stress! When you are stressed, your body responds by directing your blood flow to the heart, brain, and lungs since they are the most critical functions. Your skin does not get as much blood as when you are well rested, making you lose those rosy cheeks. Translation: you look like a zombie.

Also, because blood flow is not prioritized towards the muscles, you start feeling achy and tension on your body parts. When there is not enough blood, your muscles are being cheated of oxygen and its daily nutrients. Your shoulders, neck, back, and legs will NOT thank you. An easy fix is to stretch – it’ll loosen up your muscles.If problems persist, a good massage will bring senses back into your nerves and redirect blood flow where it is lacking.

Other visible effects include brittle nails from lack of nutrients, acne from increased oil production in the skin, and loss of hair.

It shows – muffin top style

When we are stressed, we release a hormone called cortisol, which in turn releases more hormones that slow down our metabolism and increase the likelihood for sugary cravings. This could lead to momentary weight gain, but long-term stress could mean a few unnecessary pounds. On the other hand, if you’re one of the few who eat less when stressed, then you are depriving your body of essential nutrients!

Quick fixes

Like I said earlier, getting a massage is a good answer to loosening up tight muscle knots and to get the blood moving.

If you have an extra 30 minutes, then head outside for a quick run, make your way to the campus gym, roll out a cute yoga mat, or pop in a workout DVD right in your room! The cute guys over at UPenn say every exercise session gives you 90-120 minutes of “relaxation response.”

I would also add “sleeping” into your schedule, but we all know that’s nearly impossible in any stressful situation. But if you can still fit in 7-8 hours of sleep, then pop in those ear plugs and do it.

Nothing’s more important than your well-being

Whether it’s a big project on the line or you are just over committed, try taking at least 5 minutes every day to just BREATHE. Realize that at the end of the day, it’s all small stuff to begin with. If you can’t handle an extra project, learn to say no. If you are worried about the “what-if’s” of an upcoming event, learn to prepare the best you can and then roll with the punches. Don’t let an essay or a presentation get the best of you. It ain’t pretty.

Don’t get me wrong, I’m exercise’s #1 fan (not really, but I tell myself that trick me into doing it every day). It makes you healthier, happier and hotter. But as my fellow CC gals know, it’s summer time-and that comes with certain duties as a college student. Let’s not kid ourselves here, sometimes day drinking just takes precedence over willpower or dietary discretion- and I don’t know about you guys but I’m still coasting on what’s left of my Spring Break bod.

But alas! Three months fly by too fast, and before we know it, we’re back at school sweet school. And if there’s one goal college women can agree on, it’s that we want to look fierce during welcome week. So put down the margarita and get ready to turn heads on the first day of classes by giving yourself a summer fitness challenge!

First things first: Weigh yourself and figure out your BMI. Set a realistic goal weight and BMI for you to reach by move in day/welcome week/ your first day of classes. Next, determine how many calories you need to eat and burn in order to reach your goal-here’s your secret weapon. The only way to lose weight – the right way – is to burn more calories than you’re eating. To find out how many calories are in whatever food I’m eating (fresh fruit doesn’t have nutrition labels, much to my annoyance) I like to use Calorie King. It has virtually every food’s nutrition facts, along with graphs that show you what percentage of the food is fat, protein, carbs, etc., so it’s easy to make sure you’re getting the right amount of each at every meal. And it tells you exactly how many minutes of various exercises like biking, jogging and rowing it will take to burn those calories off. One warning though, after a moment of weakness I broke down and got Moe’s – seeing how many hours (yes, hours) it would take to completely burn off those calories was slightly traumatic.  I’ll never look at a burrito the same way again.

And speaking of shocking realizations… Losing weight this summer will be so much easier if you actually know what you’re putting in your body, and how much of it you actually need. The best way to keep track of what you’re eating – and how much of it – is by keeping a food journal. It forces you to realize everything that you’re eating, and being brutally honest with yourself (see aforementioned burrito) makes you want to eat healthy. It also helps to keep an exercise journal. I hate seeing a blank day on mine, or even the days when I know I could have done better. Seeing everything in black and white is definitely a huge motivation and there are easy online tools that make it easier to do every day. So let’s talk…

Motivation: Saying you’re going to get in sick shape this summer and actually doing it are two different things. In most cases (well, at least in mine), the biggest problem is motivation. At the end of the day, only you can decide if you’re going to put down that cookie or go the extra 10 minutes on the Stairmaster. Unless you enlist a partner in weight loss, that is. Your partner can be your sibling, boyfriend or best friend, as long as they make the same commitment to summer fitness that you’re making. Find a partner, and you’ve got yourself a fitness challenge!

Schedule workouts for the week ahead of time and write them down, put them in your Blackberry, Google calendar, whatever – just make sure you’ve got a visual, concrete schedule of your workouts. These now function as “dates”. You wouldn’t want to blow off your partner (or have them blow you off), so there’ll be a voice of reason when one of you just doesn’t feel like hitting the gym.

Once you’re actually working up a sweat, decide on fun challenges you can compete in. Think you can kick your bff’s ass at a 10 minute mile? Bet your next pedicure on it. Think you can lap your baby bro in freestyle? Put a week’s worth of dishwashing duty on the line. And if you know you can out-crunch your man, for Pete’s sake bet sexual favors on it!

Finally…

Keep your hot streak going! You’ll feel damn good back-to-school shopping and sauntering around campus come September, but don’t let your summer’s hard work go to waste. Keep in mind the eating habits you developed over the summer. It’s important not to think of healthy eating as a “diet.” Being nutritious should be a lifestyle. Yes, you will occasionally mess up and go to Taco Bell after a long night of flip cup (and flip cup itself isn’t all that great for you, supposedly), but that doesn’t mean you should spiral into the deep abyss of terrible food all the time.

Same goes for the gym. After 3 months of reaping the benefits of daily cardio, your body will most likely be hooked on all those post-gym endorphins. But don’t let the stress of school keep you away from working out. Even if you’re swamped with papers and exam studying, make time to work out. Just 30 minutes of stress relief will be infinitely better than the hour you’ll inevitably spend procrastinating on Facebook. Maintaining the same eating and exercise habits that you practiced all summer will help you stay healthy – and hot – long into the fall semester.

"I will take the stairs" is more realistic than "I will workout 6 days a week."

With every new year comes a handful of far-fetched resolutions and often unrealistic goals we set for ourselves. We vow to be better in the new year: to be thinner, study more, drink less, exercise more, etc, etc. And then we throw them all away during our post-NYE hangover the next morning. What? It’s hard to eat healthy when the only thing that will make you feel better is a stack of chocolate chip pancakes and 5 strips of bacon.

If you’re tired of setting resolutions that never pan out, maybe it’s time to make a new resolution: to make more realistic resolutions.

Now, I’m not saying you should change your resolution from “I want to get better grades” to “I will sleep with my professor to get better grades,” just because it may seem easier. What I am saying is there are simple ways to improve your life without grand resolutions that you know you’ll never keep. Life is in the details and sometimes the smallest changes can have the biggest impact.

If you wanna see some real changes in 2010, start small.

Change Your Routine:
We are creatures of habit; it’s in our DNA. Although having a structured schedule is a great way to establish a healthy lifestyle, it also can lead to a mundane life. And one where everything remains the same. Try a new exercise (hula hooping is all the rage right now). Swap your lattes for a simple coffee (which will cut out some serious calories). Take the stairs to your dorm room instead of the elevator. Find a new study space. Just do something that will give your brain and body some new stimulation. The change will be small, but the results will be noticeable.

Declutter:
Clean your room or desk space. College dorms are small enough without all that extra junk lying around. Throw out all those red cups, donate any old and unwanted clothes to Goodwill, and reorganize your room. Studies show that our mental state often reflects our living space, so if you declutter your room you’ll feel less stressed and chaotic and more relaxed and rejuvenated for the new year.

Be LESS Available:
That’s right, I said it. Put the Blackberry away, Tweet less, Facebook less, and leave Gmail alone for 5 seconds. Focus on the people you’re with when you’re actually with them, instead of taking calls and texting all the time. Not only will your friends appreciate your attention, but your relationships will get a whole lot stronger.

Wake Up 30 Minutes Earlier:
Most people have no real time for themselves between getting ready in the morning, eating breakfast, and rushing off to class. Try waking up a half hour early and relax a little: read the newspaper, have a cup of coffee, watch Saved By the Bell reruns (everyone could use a little more Zack Morris in their lives), and start your day off slower than you usually do. If you start the morning off without a rush, you’ll feel happier and less stressed during the long work/school day. Less stress = more productivity.

See? It’s that easy!

What are your New Years Resolutions? Do you make any small changes that have BIG results?

Got a health question? Don’t trust those “Doctors” at the University Health Center? Are you scared of Web M.D. because it always tells you you’re gonna die? Ask a real doctor, our friend Dr. Lissa Rankin. She’s here every Thursday to answer whatever you throw at her – like how to know if your guy is clean – so ask away. Leave your question in the comments or send it over to us. Don’t be shy; she’s waiting for ya!

Q: Between finals, graduating and other personal stress, I can’t fall asleep at night. And then when I do, I can’t stay asleep. I’m always tired and grumpy and it’s only making everything even more stressful. Do you have any ideas for getting sleep? I heard sex might help, but I’m not sure if that’s true or if my boyfriend is just telling me that for his own selfish reasons. I really need to be alert and focused for exams and this is killing me. Help?

A: I hear you, sweetie. Insomnia can kill you (trust me, I’ve been there), especially when you’re in school, with tests, projects, and grades looming over you. The question is why can’t you sleep? Is it stress? Is it hormones, like your thyroid? Is it caffeine, alcohol, or other drugs/medications that are disrupting your sleep? Is it poor nutrition?  Is it the crazy sorority girl next door who keeps banging you up with her rocking orgasm? How to treat your insomnia depends on what’s causing it. Here are some causes:

Why Can’t I Sleep?

1. Emotional disturbances: Anxiety and depression tend to sap your energy and they may also contribute to insomnia, which leads to poor sleep.
2. Nutrition: If you’re filling up on junk, it’s no wonder you have trouble sleeping. Food is fuel, and if you’re filling your tank with caffeinated sugar water instead of whole foods and green things, you can’t expect to sleep well. If you treat your low energy with sugar and/or caffeine, you’re stimulating our sympathetic nervous system and revving up your pancreatic insulin production. Then when you crash, you only feel worse. Insomnia follows.
3. Thryoid imbalance: If your thyroid hormones are out of whack, you may have trouble sleeping.
4. Sex hormone imbalance: Fluctuations in sex hormones, such as estrogen, progesterone, and testosterone, may lead to insomnia.
5. Change in your Circadian rhythms: Do you pull all-nighters and then sleep all day? If you’re messing with your body’s schedule, you’ll have trouble sleeping.
6. Poor sleep hygiene: Do you engage in restful activities before bed, or are you cramming until 3 minutes before lights out? We can’t expect our bodies and minds to just shut down without some help.
7. Caffeine/alcohol/medications: All of these can affect your sleep patterns.

10 Tips For Helping You Sleep

1. Try to get 8 hours of sleep at night on a regular schedule. Go to bed earlier and rearrange your schedule to allow your body the rest and rejuvenation it needs to recapture energy.
2. Establish bedtime rituals; herbal tea, a warm bath, cinnamon milk, reading a relaxing book, meditation – whatever works for you.
3. Avoid studying, having tough conversations, or other stressful situations just before bed.
4. Eat a balanced whole foods diet rich in produce, lean proteins, and whole grains.
5. Avoid caffeine, sugar, high carb foods, alcohol, and nicotine. If you’re taking medications, talk to your doctor about whether any of them might have insomnia as a side effect.
6. Buy a juicer and drink green juice. It works miracles for insomnia and improves energy and performance, I swear!
7. Exercise regularly, but not right before bed. It helps you fall and stay asleep.
8. Listen to guided imagery (I love Belleruth Naparstek’s CDs and listen to them almost every night.)
9. Sure, go ahead and try sex. Orgasm has been scientifically proven to help you sleep (won’t your boyfriend be jazzed?)
10. If all else fails, try a safe, over-the-counter sleeping aid like Benadryl (an anti-histamine that makes you drowsy). But be aware that regular use can lead to psychological (though not physical) addiction that may make it hard for you to sleep without it. Sometimes breaking the cycle makes all the difference.

Sleep well, love!

- Dr. Lissa Rankin’s book, What’s Up Down There? Questions You’d Only Ask Your Gynecologist If She Was Your Best Friend, will be published by St. Martin’s Press in Fall 2010. She invites you to join her Pink online community (www.owningpink.com/forum) or read more of her writing at Owning Pink (www.owningpink.com).

When I choose to do an extra couple shots instead of leaving a party and end up making out with that creepy guy who didn’t talk to anyone all night, I prefer to think that I’ve done a public service and this guy will hopefully come out of his shell and be more sociable from now on (and hopefully not stalk me).

Finally, since I don’t exercise in a traditional manner (i.e. don’t exercise at all…), I end up counting any and all physical activities as exercise.  Like walking to the train station. Or shopping.

Or sex.

Well, apparently someone else is on the same page as I am.  A fantastically provocative exercise tool called the Shake Weight has debuted, prompting women all over the planet to ask the same question:  can’t I get the same effect for free?  AND please my man?

Let’s just say it out loud…this machine is a simulated handjob.  And a pretty violent handjob at that.  Why not just roll up your sleeves and go to town on your man for “just six minutes a day” if you want lean, toned arms?  I mean, if we wanted to roll with this, we could create a blowjob machine that promises plumper, fuller lips and a defined jawbone.  Or a sex machine that will give you firm abs and a chiseled ass.

Ladies, save your $19.95 (+ shipping and handling, of course) and just go get freaky.  You’ll have fun and tone up at the same time (I’m sure).  If you’re really good at it, head down to the corner and you might even get paid.  Beats paying for the Shake Weight (creepiest exercise machine ever)!

Vsit with Tricep Extension

Welcome everyone to the last season before summer: Spring! To celebrate the wonderful season of blooming flowers, running outside, and the warm weather, get started on that bikini body with a circuit workout: Spring Into Swimsuit Shape!

It’s a 30 minute circuit workout you can do at the gym or in your dorm (or apt for you cool upperclassmen). There is some equipment involved, but if you don’t have it, I’ve provided below a list of alternative items you can use to get a similar burn.

To get the most from your workout, make sure you are eating the right post workout foods! Now, onto the plan…

What you need:

Jump Rope  – If you don’t have one (or space for one) just pretend with an imaginary one. “Hole” the handles in your hands and simulate the wrist movement.

Medicine Ball  – Use a soccer ball, basketball, shoe box, etc. if you don’t have a medicine ball laying around your dorm room.

Weights  – Cans of food – like vegetables, soup or sauces – or even water bottles can work.

Physio Ball – There is really no alternative to this one, but you don’t need it to do abs or arm workouts. Just do them on the floor.

Below is the circuit. Print it out and bring it to the gym with you, or purchase the video from YouTube and download it to any MP3 device you have for viewing at the gym.

Spring Into Swimsuit Shape Circuit Workout

Jump Rope (double time) for 30 seconds

Lunge Bicep Curl Shoulder Press (alternating legs) 10-12 reps on each leg

Tricep Kickbacks in a Stork Stance 12 reps on each leg

Jump Rope (double time) for 1 minute

Physio Ball Tuck with Pushup 10-12 reps

Ball Leg Lifts w/ Medicine Ball 12-15 Reps

Vsit w/ Tricep Extension 12-15 Reps

Jump Rope 1-2 Minutes

Frog Kicks with Leg Kickback  12 reps with each leg

**Repeat Circuit one more time for a total body workout** Beginners should start with only one circuit 2-3 times a week on non consecutive days.  Intermediate should do the circuit twice and advanced three times.

If you liked this workout, you might like the other circuit workout I featured a few weeks ago for Spring Break!

Everyone knows staying energized is important. But staying energized the right way is often unclear. Drinking cups of coffee or energy drinks to give you a necessary boost to keep going is not the right (or nutritious) way to satisfy your cravings and give your body the energy it needs.

Here are some healthier alternatives for on-the-go gals like us, especially those trying to get into shape:

- Almonds. Grab a handful and throw them into a Ziploc bag for the day. Full of nutrients and antioxidants, you’ll be satisfied, revitalized and energized for those long classes and long workouts.

- Carbs. Now, I know what you’re thinking: carbs are bad, bad, bad for you. Well, in one respect that is correct. But, if you are a runner like moi, you need carbs to keep you going; they are a runner’s fuel. So, if you are gonna eat crabs, eat the right ones: whole grain crackers, whole grain/wheat pretzels, or half a cheese and wheat bread sandwich (so you can get your dairy and carb in-take in a small dose).

- Fruit. Blueberries are one of the most essential nutrients for your body. Again, full of antioxidants and natural sugars, they can give you a good energy – no crash – high for your elliptical workouts. Plus, they’re easy to carry and good for popping a handful in your mouth on the go. Don’t like blueberries? Try dried apricots, an apple, or some raisins.

- Peanut Butter. A little fat never hurt, especially natural fat like peanut butter. Let me stress one thing, ladies: a little fat never hurt, not a lot. So, grab some celery and pop a small scoop of PB in a Tupperware to dip in, and you’ll get the fat you need to keep you going through the day and not the bad fats from candy and chips that will only add to your thighs, not inspire them to work out harder.

- Trail Mix. A combo of nuts and dried fruit. A good breakfast alternative for those non-breakfast lovers too.

- Raw Veggies. Even if you’re not a huge veggie lover, there has to be one type out there you can, at least, stand to eat. Baby carrots, cut up peppers, or sliced zucchini…raw food is the most natural way for you to eat, especially in a snack form.

- Yogurt. With a combination of natural fruits, yeast, and dairy, you can get a healthy – and satisfying – snack for the morning, afternoon, or even as a fruity desert.

So, regardless of what you choose from the list above, try and integrate one of the above snacks into your daily food routine. I guarantee you’ll see a difference in your outlook and your workout ability.

Working out at the gym:

Pros: It can be great motivation to see people you know, or strangers, pushing themselves to lengths that you want to push yourself too. Creating a sense of unity, a gym can group individuals together that have the same mentality: getting and staying healthy. You can even make gym dates with your friends or spouse as a way to bond, workout, and push each other. Additionally, there’s more of a variety at a gym; you can take classes or use machines that really work for you.

Cons: The competition can get to you. Some people go into gyms to flaunt their bodies, while sizing up the other men and women, making you, say a less healthy or thinner individual, feel inadequate. Some people view gyms like sororities; you have to look a certain way to fit in. Also, there can be lines for specific equipment, which can cause a time constraint. Depending on where you join, a gym can cost you an arm and a leg; the local gym by me is $100 bucks a month – yikes!!! Too rich for my blood.

Working out at home:

Pros: You can work out when you want, however you want, in your sweats or in your undies. Yes, buying equipment is expensive, but the lump sum you pay will add up to less than a annual gym membership. I splurged three years ago on a treadmill for the holidays, which ON SALE, cost me $500 bucks. However, three years down the road, it’s still alive and kickin,’ which is more than I can say for my uber expensive monthly gym membership.

Cons: It’s hard to motivate yourself. When you know the couch, a bag of potato chips, and the boob tube is on just a few feet away, you’re more likely to say ‘’ah, screw working out today,” than you are in the middle of a gym. You also can get bored of the same routine workout, which is more likely to happen when you’re at home with one or two machines, versus a whole slew of them at a gym.

Whether at home or at a gym, working out is an important asset to staying healthy. So, find the right location that works for you and get to it! If you’re used to working out at home, try a monthly membership at the gym and see how it makes you feel. You may love the classes offered (sometimes, a free personal trainer session is thrown in – who knows!) and wind up kicking your at-home workout habit. For you gym buffs, cut your membership short and invest in your favorite piece of equipment or some at home workout DVDs; the convenience of your at-home gym will create an ease from the crazy gym lifestyle.

What do you prefer?

We always hear about the obesity epidemic in America: It’s a major issue! People are dying! Fat people are evil! While it’s true that being overweight can lead to serious health problems, it is not true that being overweight automatically means being unhealthy.

Which explains the new “Fat Acceptance” movement that is spreading across the country. Activists and supporters of this movement are screaming from the rooftops that being fat is OK, and as long as people are making good choices to support a healthy lifestyle it should not matter what size pants they wear.

And I totally concur. I cannot tell you how sick I am of salads, fad diets and feeling guilty when I want a Potbelly Oreo Shake so badly I could punch someone. So, you know what? I’m joining this movement and I urge you to do the same. Stop kicking yourself for enjoying a hot dog at your football tailgate. Stop crying after a late night pizza binge.

Put down that carrot and join me in embracing ourselves, no matter what size we are. And what is the best way to do that? By enjoying some of life’s most delectable treats. Come on, it’s OK; fat is in!

Pumpkin Muffin from Dunkin Donuts

It’s the fall, so you have to have at least one. And trust me – it is totally worth it.

Oreo Cakesters

Like the real thing but bigger, softer and so much more delicious

Dairy Queen Blizzard (specifically, the Cheesequake)

OMG THESE THINGS ARE SO GOOD I COULD JUST DIE. No joke.

Cheese Fries

There is nothing better than fried potatoes smothered in cheese. Especially when you don’t care how fatty they are.

Big Mac

Beef: goooood. Cheese: Gooood. Bun: Gooood.

[Main photo courtesy of the NYTimes.]

I’m serious.

Acupuncture has been around for a while, but this type of acupuncture has recently become more popular with lazy people who would rather get foreign objects stapled into their body then move around and eat more vegetables. Ear Stapling is connected to the idea that piercing the upper ear cartilage, “provides constant stimulation for the vagus or pneumogastric nerve, a very lengthy (the word vagus means wandering) nerve that supplies motor and sensory information from the mouth and larynx down to the large intestine and colon“.

Even though some people swear it works, one can really prove anything scientific when it comes to the practice of Ear Stapling. Maybe it’s real. Maybe it’s the Dumbo’s Feather affect. Whatever the case, if you’re asking someone to shove a staple through your ear to lose weight…you’ve got more to worry about than a propensity for donuts.

I mean…leave your ears alone, lift some weights, and cook more stir-frys. Honestly, friends…it’s not that hard.