Protect Yourself

You’re coming into full bloom right now and you need to savor this stage of life and take good care of yourself.  Engaging in unhealthy behaviors will take a toll on your looks and your health.  If you don't believe me take a look at the results of excessive bad habits.  That is people who have been smoking, drinking and/or overreating for say the last 30-40 years.  How do they look to you?  If they are still alive that is!  Excessive living takes a toll, doesn't it?  And that is just the damage you can see! 

Getting Enough Sleep

• Just because you are not studying or working doesn’t mean you are resting. I am talking about sleep here kids. I know some of you are really good at it and guess what? It’s really good for you! You need at least 8 hours a night. 
• Lack of sleep is bad for your health. It leads to obesity, depression and high blood pressure. So build in time for rest and sleep and you will feel better and perform better at work, school, in sports and even at parties!
• Try a technique we used in the TV business called "back-timing" or calculating in reverse.  For example, you have a 10am class and you want to get up early to go to the gym, take a shower and eat breakfast.  So you start with what time you need to leave for class and work your way back.  (See box on left)  To get 8 hours of sleep you have to be in bed with your eyes closed by 11:30pm which means you need to go to bed at 11pm. I know it’s hard to do but the rewards for doing so far outweigh the sacrifice. Try it and see how much better you feel and how well you will perform all day.

Diet

“Everything in moderation” is a wise adage handed down through the generations, and the older you get the wiser that advice becomes. There is no bad food or good food.  You need to find a balance between the calories you burn every day and the calories you consume.  Period. 

• Americans eat too much. Our portions are way out of control. We don’t need 48 ounce drinks full of sugar, with huge burgers smothered in fat and large orders of salty fries. Because you are young, active and have a healthy metabolism you can sometimes get away with that. But don’t do it all the time.
• Most experts agree we should eat at least three vegetables and two fruits a day. Starches should be brown: rice, pasta, bread, sweet potatoes, grains.
• For protein, try to eat more beans, tofu, chicken and fish. Eat less beef and processed meats. Some of you are saying I don’t like tofu or fish, or beans. My answer to that is you need new recipes because they are all delicious if made right.
• There is a lot of research proving people who eat beef and processed meats all the time get a lot sicker and die sooner than people who don’t. If you adopt healthy habits at an early age you will have a longer and healthier life.
• Eat healthy snacks between meals so that you are not famished when meal time comes around. Being too hungry encourages overconsumption and bad food choices. Instead of tortilla chips, have some healthy nuts and dried fruits, yogurt, rice cakes, cereal bars or fruit with cheese and crackers.  

Hygiene

Remember when you were a kid in preschool and someone else would catch a cold and soon half the class was sniffling? Well multiply that by 3 now because you are spending that much more time with your classmates. Sharing germs is inevitable but now that you are older you know there are certain things you can do to protect yourself. 

• Wash your hands, a lot and use hand sanitizers.
• When coughing or sneezing cover your mouth with your elbow instead of your hand. 
• If you are about to eat something with your hands you need to wash them first.
• If you are going to share food with someone, cut it in half first.
• If you are sharing a drink, get an extra cup and pour in half of the beverage.

Exercise

To quote a famous athletic wear company, “just do it.” Experts say get your heart rate up every day for a minimum of a half hour.

• Don’t have time for the gym? Walk faster to your classes, ride your bike, park your car far away from where you are going. Make work for yourself. 
• Cardio shouldn’t be the only type of exercise you get. Strength training is also important. Much of what you do today in the gym is an investment in your good health in the future. Whether you use the nautilus machines, or free weights or carry large cans of tomatoes around the house, exercising with weights is just as important as a cardio workout.
• Mix it up: do cardio one day and weights the next. Not only will you have more strength and energy but you will feel better, look better and perform better in class.  It's a good habit that will last a lifetime, prolong your life and provide a healthier old age.