Campus CrossWalk Magazine: 2007 Spring Issue -- Health Stewardship

I have a few suggestions on how you can make the most of your time, avoid the myriad of cold and flu viruses so prevalent these days and be healthier in general so you can do your best and keep your body, God’s “temple”, working well.

I remember my days of apartment and dorm living and some of the scary things that used to live in my mini-frig. With that in mind, I want to give you some practical suggestions on what to eat that won’t break your budget or linger on your shelves. If you have a roommate like one I had in grad-school who ate all the stuff I bought unless I hid it, then you will be helping them lead healthier lives too.

1. Yogurt! It comes in so many flavors and varieties these days there is something out there for every taste. It can be drinkable or come in a tube that makes great popsicles if you put them in the freezer before you eat them. It can come fat-free, full-fat-cream-on-top, organic, generic, fruit-filled, whipped or plain. These are all great choices for the college student, or anyone. Just be sure to look for the “active cultures” symbol or words to verify you are getting the real thing. Everyone can use the calcium and protein in yogurt. If you’re lactose intolerant yogurt is usually much more easily digestible than milk. The biggest benefit, however, is those little active cultures that fill your body with “probiotics” that boost your immune system and keep you from falling victim to gastro-intestinal bugs. Have some every day. It makes a great portable breakfast.

2. Green leaves! This one is a little trickier to manage. It might require a little planning. Speaking of planning, if you’re on a meal plan, then this one is a no-brainer. Make room for something leafy and green on your tray every day. Most cafeterias have a salad bar, so make use of it. Just be sure to avoid the iceburg lettuce and go for the romaine, spinach or spring mix if they have it. Iceburg lettuce is like white bread – no nutrition or fiber. If you don’t have access to the cafeteria, there are plenty of places to find your leafy greens. Most everyone knows where to find a McDonalds, Wendy’s, Subway or Chick-fil-a. Amazingly enough, these fast food joints all have decent salads that won’t break your budget. My husband loves the Asian one with snow peas at the golden arches; my favorite is the Southwestern one that comes with black bean and corn salsa at Chick-fil-a. Try to have leafy greens whenever possible. They are truly superfoods that will keep you on track for your vitamin, mineral and phytonutrient requirements.

3. Peanut butter and jelly! See, I told you these would be practical suggestions. But I do have some requirements on this one. Toss your bag of Wonderbread and Goober jelly. Invest in a loaf that says 100% whole wheat on the bread label. There are some nice, soft, delicious ones out there so don’t turn up your nose at this! Try Arnold or Cobblestone Mill brands to find one you can keep on hand. Next look for natural style peanut butter. Read the label – you are looking for the ingredients: peanuts, salt. If there’s anything else, then you don’t want it. You will need to stir it up the first time you open the jar, but once you do, keep it in the frig and it will stay that way. Smuckers makes a good natural peanut butter and you can also find it freshly ground in many grocery store delis. Don’t like peanuts? Try almond butter or cashew butter. They are also delicious and nutritious. You can find them in the health food aisles of most large supermarkets and at any health food store. Now for the jelly; get the flavor you like best but again, read the label. If you see the words “high fructose corn syrup,” don’t buy it. I’ve found that the organic brands have a really intense, fruity flavor. However, if you don’t want to spend that much, then look for the all fruit variety sweetened with fruit juice. Artificial sweeteners are also a no-no. Keep these healthy ingredients on hand and you will always have brain-food available for a late night study session or a quick lunch on the way out the door. No one says you can’t have it for breakfast either – I like to toast my breakfast pb&j to get it all warm and melty.

4. Wash your hands! No, this isn’t something to eat but it is absolutely the best thing you can do to keep yourself from getting sick. Obviously every time you use the bathroom, you wash your hands. But also after racing up several flights of stairs and opening classroom doors, you have been sliding your hands on the handrail and grasping doorknobs that hundreds or thousands of others have also been touching. So take a hand-washing break a couple of times a day, especially before you eat! And to protect your friends and keep your germs to yourself, stop covering your mouth with your hand when you cough. Instead, use the inside of your arm where the elbow bends, or try coughing into your shoulder. That way you won’t coat your hands with your germs transferring them to whatever you touch.

Now for the extra-credit. You’re doing great if you can incorporate the first four items into your weekly routine. But if you want a little more challenge then read on for a few more suggestions.: 1. Eat foods that are real. If you see the word “artificial” as one of the ingredients in your food, then it is not food. Don’t buy it. Don’t eat it. God did not make our bodies to be filled with artificial flavors, artificial colors, artificial sweeteners or artificial anything. It isn’t good for you but it is everywhere so look out for it.; 2. Avoid the big three bad boys. Again this involves reading labels, but hey, you’re in college, you are good at reading! Look for monosodium glutamate (MSG), high fructose corn syrup, and partially hydrogenated oil. If you see any of those terms on the label of your food DON’T EAT IT!! Want to know why? Just Google those terms and you will find more than enough reasons why you should never put those things in your body again.; 3. Avoid packaging. The best foods you can eat don’t need packages. Things like apples, bananas, oranges, carrots and broccoli are great just as they come. They are also easy on the budget. A carton of yogurt and one fresh apple give you a whole lot of food that tastes good and is good for you and costs less than eating from the Value Menu at the local fast food chain. The fewer steps from farm to plate make for healthier eating. Give it a try, you’ll be glad you did!

Lee Burdett is an alumnus of the Auburn Christian Student Center’s campus ministry (Auburn University), and the Meridian Woods church of Christ campus ministry (Florida State University) where she met her husband. They helped to establish a campus minister in Gainesville, FL with University City church of Christ. She lives in Altamonte Springs, FL, and enjoys her two children.