In addition to my work as a fitness consultant, writer, and presenter for Northwestern University (and other institutions), through my private practice as an exercise physiologist, I have gained numerous insights and perspectives into the lives of students both on and off of college campuses. This year, I have explored a variety of issues and learned a great deal.

Students have shared the stressors they face daily, their often unmanageable schedules, and the barriers to their participation in exercise. Many students admit that they either do not prioritize or believe that they have time to exercise. Like many individuals in the general population, few students are adequately informed about the essential components of a fitness program, or how to fit physical activity into their busy days. Many students do not know the portion size of a potato (one starch, 80 calories), which is closer to the dimensions of a large egg, rather than a size 8 woman's running shoe (typically served in restaurants).

This year was not the first that I heard about plumbers being called into a sorority house to replace piping, or clean out clogs created by a build-up of vomit. The magnitude and complexity of bulimia and a variety of other eating disorders on college campuses (and in particular, in sorority life) is astonishing. College campuses are in dire need of education and counseling programs for eating disorders. I frequently speak on these issues and welcome your views. E-mail me at: JOIE0403@aol.com (ANRED, Inc.).

While excessive alcohol consumption on college campuses is well-publicized and researched, several students are unaware of the extent of their own drinking habits. During a recent chapter meeting at a sorority, the leadership of social policies asked for a show of hands for social vs. binge drinkers. Once defined as "consumption of four (for males, five) or more alcoholic beverages over a given time period with the intention to become intoxicated," most, if not all, of the girls who had previously believed themselves to be "social drinkers," reluctantly raised their hands to be counted as "binge drinkers."

It has been a colossal challenge to create alcohol education lessons that would persuade a college student to re-think the consequences of their partying. Yet, students reactions have lead me to believe that I might have made some progress when I've presented alcohol from a dietary perspective, for example, the American Diabetes and Dietetic Association's regard of alcohol as fat "exchanges." (see The Metabolic Cost of a Night of Partying and eatright.org.)

Over the past several years, I have communicated daily with students who have shared their questions and concerns, presented programs at their campuses residences, answered personal e-mails, been interviewed by student writers of campus magazines, and worked with students on class projects involving exercise and nutrition science.

I have had the pleasure of spending time with students who seek answers to their thought-provoking questions, and often feel confused about the conflicting information they have received from the media. While they want the science-based information, at the same time, being humans, they are drawn to quick fixes (Federal Trade Commission - helps inform consumers of bogus claims involving fitness and weight loss products).

As has always been the case, this year, my students have been my best teachers. They have inspired me to dig deeper, into the research and into myself, to become a better educator and communicator. That which will effect change, or create a sense of urgency within the mind of a college student is not necessarily that which we, as educators, believe is important. And therefore learning about and understanding your students are critical to the effective presentation of information to them. Being well-informed is the key to your students having choices. As is the theme of many of my lessons and programs for them, "Your choices become YOU."

Marla Richmond
Health & Fitness Section Editor

The Physiology Storybook: An Owner's Manual for the Human Body, 2nd edition by Marla Richmond, M.S., is available through the National Association of Sport and Physical Education at www.aahperd.org.

While being exceptional students has facilitated their admissions to prestigious academic institutions, too many of these kids are so stressed out they are faring average, or below, when it comes to living healthy and balanced lifestyles. And while it would appear their youth would protect them, the persistent stress, coupled with their inability to effectively cope, is showing up - not only in their faces and bodies, but in their energy level, school performance, and ultimately in their confidence.

While the struggles listed below are common to Northwestern University students, these are not unique to this campus. In fact, many are shared by students on college campuses throughout the country.

Common Student Struggles and Stressors
	Having too much to do in too little time
	Feeling pressure to get good grades
	Experiencing difficulty prioritizing
	Choosing activities in which to get involved
	Balancing study/school work with other important matters
	Sustaining an enjoyable social life
	Maintaining, or coping with the separation from family
	Feeling out of shape, lazy, and too tired to exercise
	Knowing how to, and then making, healthy and good-tasting food choices
	Finding time to eat necessary meals - avoiding meal skipping

According to Nancy Tierney, MS, Director of Fitness at Northwestern University, the following are the five most common barriers to students' participation in exercise programs:

...AND A GAME HE MIGHT NEVER HAVE LOVED HAD HE QUIT!

This year, I moved my exercise physiology practice to a new basketball training facility called "Joy of the Game" in Deerfield, IL. For this month's section, I asked Coach Michael Weinstein, owner and operator of the facility to review the school year, and share some wisdom about choices. "I get really upset by the choices too many kids make…giving up when things get tough."

And he knows because he has lived the challenge. Weinstein, who suffered from meningitis at six years old, was left with multiple disabilities. His parents were told that he would not regain the motor skills necessary to participate in any sports. Lacking the physical skills to play sports with other kids, he spent a great deal of time by himself. For hours, alone in his front yard, he shot baskets. At first, he missed. Then, after more practice, the balls hit the rim. Eventually, they swooshed through the net…a lot.

Winning a championship, and making all-conference by his senior year in high school, he also played as a walk-on for University of Missouri. He created a basketball program called "Rising Stars." His philosophy is "Not everyone is going to be a star basketball player. But with commitment and hard work, they will succeed on and off of basketball courts." A true champion is someone who, when challenged, navigates the rocky times, stays balanced, focused, and keeps going. According to Weinstein, "quitting when things aren't going your way is not a choice."

= BETTER GRADES AND HIGHER QUALITY FRIENDSHIPS

Daily (moderate to vigorous) physical activity improves body composition (ratio of fat-free to fat body mass), increases metabolism, heightens energy level, and improves the quality of sleep. Current research suggests that it also reduces stress, and improves mood by increasing the level and actions of numerous "feel good" hormones in the brain. It has also been shown to improve cognitive function and self-esteem.

	A single bout of aerobic exercise can have a profound and positive immediate impact.
	Long-term participation in aerobic exercise has been shown to reduce symptoms of, and feelings associated with depression.
	Resistance training, flexibility, and relaxation exercises are huge stress dissipaters.
	Current research shows that exercise need not consist of a formal program, but such tasks of daily living as vacuuming, dusting, and scrubbing your room result in similar positive health and stress-reducing benefits.
	To attain significant health and stress-reducing benefits, exercise may be performed over several bouts during the course of a busy day.

CELEBRITY ENDORSEMENT OF PRODUCTS IS DANGEROUSLY SEDUCTIVE

As a wind whipping through a field of white dandelions can spray seeds for miles, misinformation can scatter from one uniformed mind to the next. In one day of television viewing, half of our nation's population might be persuaded to boycott an entire food group, purchase an unknown book, or follow a fashionable, yet perhaps inappropriate, fitness format. Huge profits are made by keeping the winds blowing and the rumors going.

One common and seductive strategy is to sell products using the endorsement of a popular celebrity. Are you easily persuaded? The next time you see a product in the hands of your favorite movie star, snap out of your fantasy, put your credit card back into your wallet, and ask yourself the following questions:

Do you believe that:
	He or she really uses the product?
	He or she achieved the desired results by using the product?
	That the product is safe?
	That the results can be attained by ordinary people?
	That he or she achieved the desirable results by using the product, and not because they are otherwise genetically gifted?

The two most commonly asked questions by students: What is the best diet to manage weight? What is the best exercise program on a small budget of time and money?

If there were really a best eating regime for everyone, the multibillion dollar diet industry would crash and crumble. Just like most foods, popular diets have a limited shelf-life. Packaging and labels must be regularly tweaked to keep you puzzled and ready to purchase a new, improved version.

The best and healthiest diet for weight management is one you can live with and enjoy without being hungry, tired, crabby, and bored. If you are hungry, you're going to binge. If you're tired and crabby, you typically aren't eating enough calories, particularly carbohydrates. If you are bored, you are either excluding variety in your diet or one or more food groups. You'll never stick to a diet like that, so no matter how scientifically sound, it's neither the best nor healthiest one for you.

7 dietary essentials for achieving and maintaining a healthy weight
	Eat the foods you enjoy, prepared in the healthiest way
	Learn calorie values and portion sizes of foods
	Read food labels very carefully
	Eat frequent small meals that contain a balance of carbs, fat and protein in each
	Avoid meal-skipping
	Understand that supplements do not replace foods
	Be mindful of your alcohol consumption

Eat the foods you enjoy, prepared in the healthiest way - There are countless seasonings, spices and delicious low-cal ways to prepare foods. Experiment and discover the possibilities! In April, I visited a sorority on campus, and learned that many of the girls were asking the chefs to find substitutes for high-calorie, creamy preparations, to steam instead of smother veggies in butter, and place the salad dressings on the side.

Learn calorie values and portion sizes of foods
Most people are unaware of the portion sizes of particular foods. To illustrate a starch portion (80 calories) in a recent presentation, I held up a potato with dimensions close to those of a large egg. Many of the participants gasped when they realized that the typical potato they ate was closer to the size of a running shoe.

Read food labels very carefully - After you get past the wrapper, perhaps you might read the food label on the products that you eat or drink. The other day I observed a client, desirous of weight loss, drinking a 20 oz. bottle of soda. I asked him how many calories he believed he was drinking. The label was clear - one serving consisted of 8 ounces and tallied 100 calories; there were 2½ servings in the bottle. When he realized he drank 250 virtually "empty" calories, he was very surprised.

Eat frequent small meals that contain a balance of carbs, (healthy) fat, and protein - Eating a mini-meal, rather than a small snack in between meals, will keep you full for a longer period of time. Each meal should consist of a healthy balance of carbs, protein, and (healthy) fat.

Try this experiment: Eat a mini-meal consisting of a peanut butter and jelly sandwich on low-calorie, high-fiber bread, an orange (or other small piece of fruit), a low-fat yogurt and bottled water. The next day try a typical vending machine combo of a can of soda, and a bag of chips or a candy bar. Determine which keeps you feeling full longer. Getting full is a key component in weight management.

Avoid meal-skipping - Skipping meals is a regular practice both on and off of college campuses. The hunger and resulting overeating are the most significant contributors to weight (fat) gain. Next time you skip a meal and find yourself wolfing down a whole row of crackers or bag of chips, remember you are an animal and your hunger drive rules your behavior. (Link: The Physiology of fullness, page 3)

Understand that supplements do not replace foods - Foods cannot be traded for supplements and/or pills which typically do not fill you up, and lack both taste and pleasure. A "supplement" is by definition something in addition to. Barring a medical issue, supplementing your diet with more than that which your body requires is both costly and unnecessary. Whole foods not only contain the nutrients you need, but also the ingredients that naturally help you absorb them.

Be mindful of your alcohol consumption
The American Diabetes Association and American Dietetic Association regard alcoholic beverages as "fat" servings. This is based on the fact that for every 45 calories of alcohol, one fat exchange or five grams of fat is not used while instead using the most readily available fuel source, ethanol. Students have shared that a typical night of partying might consist of 5-7 shots and 3-5 beers.

...ON EATING AND FEELING FULL

Alcohol interferes with the use of body fat, as well as slows down "fullness" signals attempting to reach your brain. Studies have shown that people eat faster, and more, after consuming an alcoholic beverage. The American Diabetes Association and American Dietetic Association regard alcoholic beverages as "fat" servings. This is based on the fact that for every 45 calories of alcohol one fat exchange, or five grams of fat, is not used while instead using the most readily available fuel source, ethanol. Students have shared that a typical night of partying might consist of 5-7 shots and 3-5 beers. You can do the math.

(For more information, see www.diabetes.org. Also see my illustrations: three of them, entitled "The metabolic cost of a night of partying")

Now that the school year is over, try this simple and practical Diet Ed assignment. Next fall, try it out on your students.

IF YOU’RE HUNGRY, TIRED, CRABBY OR BORED, YOUR DIET ISN'T WORKING!

Test your diet by doing this simple & practical assessment.

Keep a one-day food diary
	Record the content of your meals
	Estimate the calories
	Determine the food groups represented
	Describe the portion size
	Approximate the distribution of macronutrients
	Describe your level of satiety or fullness on a scale of one to five, one being not full and five being very full
	Number of hours before you got hungry again

(Log onto www.eatright.org, the American Dietetic Association, to obtain information regarding calories, portion sizes, food groups.

Also read the attached weight management section of the Physiology Storybook: An Owner's Manual for the Human Body, 2nd edition. Also read The Physiology of Fullness)

...ON LITTLE TIME AND MONEY?

Forget all the formal stuff! If you aren't going to do it, it doesn't matter how great a program is. Your exercise regime must be one that you will follow and will look forward to doing. Your goals must be realistic and attainable. The sessions/classes must be accessible, affordable, and reasonable to integrate into your everyday lifestyle.

There are essential components to all fitness programs. These include cardiovascular activity, resistance/strength training (includes core, and balance training), and flexibility training. Your personal goals and preferences will dictate the emphasis you place on, and time you spend performing each type of training.

Individualized programs must be developed in accordance with your fitness level and physical limitations/talents. They must progress in a safe, yet challenging manner. Before beginning any program, you must learn basic exercise principles and practices, and acquire the tools and skills to apply and follow them. You must also know how to properly use and maintain any and all applicable equipment. With the right education, preparation, guidance, and motivation, you can fit exercise into your busiest of days.

To learn more about the recommendations for cardiovascular exercise, strength training, and flexibility training go to the American College of Sports Medicine (ACSM), and the American Council on Exercise.

Daily physical activity is the most controllable and significant factor (and choice) in influencing the total number of calories you use in a day. Movement is key to weight management.

Assignment 1
List five descriptions or items that represent your favorite physical activities. Would one be a pile of worn out walking shoes? A computer mouse?

Assignment 2
Keep a log of your activities from the time you awaken, for every hour, until you go to sleep. Tally the number of hours you spent seated. Tally the number of hours you spent moving, and note what you were doing. Note the times that you were seated when you could have been moving.

(Log unto my-calorie-counter to find out the calorie values of a variety of different physical activities.)

Assignment 3
Go to the store and buy a book you have wanted to read all year. Figure out the number of pages you can read while performing a 300- to 400- calorie cardiovascular workout on your favorite piece of gym equipment. (Pages per cardio)

Assignment 4
Go to your favorite music store and purchase music that you like to exercise to. Then determine the number of songs you can listen to on your CD or MP3 player while walking, jogging, skating, biking, or running to and from various destinations (Songs per cardio)

Assignment 5
Tally your calories while using errands cardio opportunities

Calories used while walking, jogging or running an errand

WALKING ..... 4 - 7 calories per minute
JOGGING ......10 - 12 calories per minute
RUNNING ..... 12 - 14 calories per minute
SITTING ........ 1.5 - 1.7 calories per minute*
*having someone else do the errand

Assignment 6:
How many cell phone calls can you walk a day?
The Centers for Disease Control recommend 10,000 steps, which is equivalent to five miles of moving daily. I calculated that pacing during three, seven-minute phone calls covers about 2,000 steps or one mile.

Biological Impacts Of Alcohol Use: An Overview
This is a very informative, and interesting, article on how alcohol effects various parts of your body. Well worth reading. Also read Alcohol and Your Health.

In The Know Zone is a one-stop resource for information on substance abuse, sexual and mental health issues. As an online extension of Syndistar's researched-based In The Know line of pamphlets and videotapes, this website offers in-depth information, additional images and an interactive knowledge quiz on each topic.

Welcome to College Drinking: Changing the Culture, created by the National Institute on Alcohol Abuse and Alcoholism (NIAAA). CollegeDrinkingPrevention.gov is your one-stop resource for comprehensive research-based information on issues related to alcohol abuse and binge drinking among college students.