14 I TUESDAY, March 15, 2005 NUTRITION BITS Have a healthy St. Patrick's Day with Irish food, dark beer By Jenny Stranzl NE OF MY favorite holidays is two days away. Those of us who love the color green, shamrocks, Guinness and the pub scene are eagerly awaiting St. Patrick's Day. You are probably wondering why a long-distance run- FIT TO PRINT Sneak small amounts of activity into daily routine for adequate exercise By Jill Ganigan S A COLLEGE A student, you proba bly have lots of reasons for not exercising: classes, studying, social events, lack of money, fatigue. But with a little creative planning, you'll be surprised activity into your day and your budget. "Include Everyone, Exclude No One" Clemente Abrokwaa, Vern Carraway, Anne Riley S.T.A.R.T aims to prepare individuals for a diverse workplace Conference Begins- 11:30am Lunch- 12:30 to I:3opm Session Workshops- 2:00 to 4:oopm Panel Discussion & Reception- 4:00 to s:oopm Advance Registration- 104 Beam or njll32@ipsu.edu All are welcome! Register Now- Space is limited! \\:\ di • ner and nutrition student would tell you how awesome it is to partake in St. Patty's Day festivities. After all, as Irish entertainer Alex Levine once said, "Only Irish coffee provides in a single glass all four essential food groups: alcohol, caffeine, sugar and fat." The reason is the potential health benefits of alcohol and Irish foods. 404 '.. ~"4 115t ' . '..-' 1.•- i ' 14 1000 ? , . ' . . . • . • • _ __ In recent years, studies have indicat ed alcohol may lower the risk of heart disease in both men and women. Dark beers contain flavonoids antioxi dants that may reduce the harmful effects of LDL, or "bad" cholesterol in the body MY OPINION How much activity do you need? The newest guidelines call for 60 to 90 min utes most days of the week. That may sound like a lot, but activity can be accu mulated throughout the day a few min utes at a time. For instance, walking to and from class counts as activity if you move quickly Add that to some time on a treadmill and you're well on your way to fulfilling your daily requirement 'fry some of these ideas for adding a bit more activity to your day. On your own MY OPINION Walk, roller-blade or bike to class and other events, like movies and shopping. Cut back on your TV time by 10 per- lIIMINI MEM 1111 MIMI MI r : r I The Ultimate Tannin g • I Keep that .I FREE TAN All New Bulbs! I great tan! .",„ (Free n For New Clienss Only) ~„,.:, I 11 Sessions Only-434.99 I kao Da - Unlimited Only $ 1.3 Dade Open Set. & - mim rm. the Smeal College of Business &TAIT Conference March 18, 2005 at the nix" Guest Speakers: Kimberly-Clark, IBM Free Lunch & Raffle Prizes!!! SCIENCE & HEALTH Lion Inn ai!Mii 145(4 1 51 Special 145/05 ! SO 0 /14,V1PaeCE - 'ROM /MA! - TO &OS( Of course, that doesn't give you the green light to pound endless pints of any dark-looking beer. All alcohol con sumption should be done in modera tion. One drink per day for women and two drinks per day for men is consid ered moderate. Keep in mind that the red cups we like to fill up at the keg are not the rec ommended serving size. A serving of one drink is considered to be a 12- ounce beer or wine cooler, five ounces of wine or 1.5 ounces of distilled spirits Traditional foods in the Irish diet are not only delicious but also rank among the most nutritious. Cabbage, carrots, cent, and use that time to move Take a three-minute walk around your building and enter through the back instead of the front. These extra steps can add up. Take the stairs instead of the elevator. Read or study while you ride a sta tionary bike. It accomplishes two tasks at one time. Tape your professor's lecture, then replay it on a portable tape player while you take a walk. Do sit-ups and push-ups during the commercial breaks when you are watching TV Sit on a stability ball rather than a chair when you are doing desk work. .......\ • \ • 1 V parsnips, kale and potatoes are all wholesome eats, although they lose their healthy points when they're satu rated with cream and butter which adds fat and cholesterol. But have no fear. Any lass or lad can still enjoy a hearty Irish meal with a few changes to an original recipe. For instance, Irish soda bread can be turned into a great complex carbohy drate. To make whole-wheat raisin soda bread, substitute one cup of all-purpose flour (in the original recipe) with one cup of whole-wheat flour. On if you want Jenny Strand is a senior majoring in nutrition to eat some potato pancakes, substitute Readers may submit questions to her via email regular sour cream with a low-fat ver- at 11:636.psu.edv. Engage your abdominal muscles. Put a pillow behind your back while you are driving, and use your abdominal muscles to squeeze the pillow against the car seat. In class Take a tennis ball with you and squeeze it in between your knees during class. It takes some serious strength to hold the ball in place for 45 minutes. Sit straight up and all the way back in your chair while in e ass Allow your feet to touch the floor. Alternate extending one leg at a time, squeezing while you are lifting. You've got the skills, now mold them into a new career. You've got the skills we're looking for. 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C 2002 - 2 0 04 American Express Financial Corporation. All Rights Reserved MTM!M • rrP LI TTMM ' M THE DAILY COLLEGIAN sion or unsweetened applesauce. If you're not into the traditional St. Patrick's Day staples, get festive with other green and healthy foods. Fbr instance, have a mixed-greens salad. Cut a kiwi in half and eat the insides with a spoon, or slice up an avo cado, which is full of healthy fats. And pasta lovers can exchange a plain pack of noodles for a tasty spinach flavor. The key, as always, is to eat, drink and be merry in moderation. Repeatedly tense and relax the but tocks muscles while you're sitting. Press your shoulders against the back of your chair for a period of time, then release. It strengthens your back. With your Mends Go hiking instead of out to eat Join a spoils club. We have more than 50 sports and activity clubs at this uni versity. To find out what Penn State offers call 865-9202. Jill Gordon is the fitness activities coordinator at Penn State Intercollegiate Athletics. Readers may submit fitness questions to fltnessof fles@psu.edu.
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