The Culprits

Culprit #1: Booze

Everyone knows that the easiest way to keep the pounds off is to avoid foods that are visibly greasy or fatty. Sound simple? You just cut the fat off the steak you're eating, keep away from the Doritos, and you should be fine, right? Not so, my friend. Pop quiz — which of these "hub" establishments are most likely to be the culprit in your university weight gain. Is it:

a)The Pita Pit,
b)ZaMaster, or
c)Stage's.

The answer is C, and the culprit is alcohol.

Let's do the math. First, it should be established that a pound is equal to 3500 calories. The average person's daily caloric intake can vary by over 1000 calories, so let's use an average female student as an example.

Let's say that this average woman's daily intake should be approximately 1600 calories, give or take a few. Now, if our average woman goes on three five-drink benders during frosh week, she will have consumed 2550 extra calories that week,(see below for details) assuming that she is adhering to her usual 1600 calorie per day diet. Now, if she also goes out for a pita or poutine after her night out, she will easily exceed 3500 calories more than her allowed intake per week, which will result in one pound gained. No big deal, until this average girl has many weeks like this one. (I can attest to being one of these such girls).

Alcoholic Beverage

Approximate Calories

Pint of Beer
Pint of Light Beer
Gin and Tonic
Strawberry Daiquiri
Screwdriver
Glass of Wine
Tequila Sunrise

250
170
170
250
175
105
190

(from The Complete Idiot's Guide to Total Nutrition, 1999)

Culprit #2: The Meal Plan

For all those of you who are living on campus this year, you are probably aware that the cafeteria meal plan is mandatory. This is not a huge problem; there are plenty of healthy choices available for the taking. But how many of us would actually choose a tofu salad over a burger and fries. Let's use our average student as an example again, and outline a typical day's meal at Ban Righ cafeteria.

Now, assuming that we are using as an example someone who on average needs to consume about 1600 calories, and 60 grams of fat per day, this sample meal plan would easily exceed their needed caloric intake. Calories in minus calories out=weight gain. But never fear: the occasional beer or brownie isn't going to lead to your untimely demise.

To be extra sure that this won't happen follow these foolproof tips:

1) Fill up on a soup or simple salad before your main meal.

2) Have naked vegetables as your side dish (beware vegetables that are ‘au gratin’ or ‘au beurre’).

3) Have broiled, baked or roasted main dishes (avoid anything swimming in a pool of oil).

Exercise, exercise, exercise

There are many ways to keep your "Molson Muscle" under control, and the best is exercise. Once you settle into a regular exercise routine, you will experience less stress, sleep more soundly, improve your memory, be more likely to quit smoking, and become more of an overall sexy kid. Sound convincing? Follow these steps to make exercise part of your daily routine.

Make It Fun. No more excuses. Aside from the obvious choices, there is a plethora of things to do in Kingston that will keep you in shape. Don't like to run? Try a game of squash or kickboxing lessons. If you're interested in some alternative work-outs, check out these places:

The Boiler Room Climbing Gym on Cataraqui Street (549-0520) offers a safe and enjoyable way to test the waters on rock climbing in an indoor gym. Or, if relaxation is more your thing, check out a yoga class at The Kingston Yoga Center, 35 Johnson Street (549-3663).

Reward Yourself. Always give yourself credit for reaching your goals. Forgive yourself for eating a brownie with ice cream instead of fruit for dessert. Allow yourself time to rest in the week between workouts. Convince yourself that you're doing a good job at taking care of yourself.

Keep it challenging. Set goals for yourself, both short and long term. For example, make running up a hill instead of walking an immediate goal. A long term goal could be planning to run a marathon in six month's time. Anything to keep you interested in your progress. Take pictures of yourself before your exercise program begins and during to visibly see the physical progress your body is making.

Relax: A fit body isn't going to happen overnight. It takes time and discipline to control yourself while your friends are stuffing their faces with onion rings. So don't hate yourself if you fall off the wagon once in a while. Hate my room-mate and her damn Wunderbar addiction.

How to survive the Ban Righ-Leonard double whammy

Breakfast:
1 coffee with cream
1 bowl of Cap'n Crunch w/ 2 % milk
30 cals, 3g fat
240 cals, 8g fat
Snack:
1 cup canned peaches
190 cals, 0g fat
Lunch:
1 glass of Coke
1 bagel w/ salami and lettuce
1 cup corn chips
1 cup raw pineapple
160 cals, 0g fat
350 cals, 13g fat
155 cals, 9g fat
75 cals, 1g fat
Snack:
1 handful of jelly beans
105 cals, 0g fat
Dinner:
1 cup chocolate milk
1 salad w/ 1 tbsp blue cheese dressing shredded cheese
1 fish sandwich
1 brownie with nuts w/ vanilla ice cream
210 cals, 8g fat
300 cals, 26g fat
470 cals, 27g fat
370 cals, 18g fat
2665 cals, 113g fat

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