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Your student and the Freshman fifteen

Your student and the Freshman fifteen. 2014-2015 Influencer Series Office of Health Promotion. Moderator’s. Kristen Hamilton, MSED, RD, CSSD, CHES Coordinator of Nutrition & Fitness Programs kristen.hamilton@villanova.edu. Olivia Cossari Dietetic Intern. Agenda. Introduction Research

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Your student and the Freshman fifteen

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  1. Your student andthe Freshman fifteen 2014-2015 Influencer Series Office of Health Promotion

  2. Moderator’s Kristen Hamilton, MSED, RD, CSSD, CHES Coordinator of Nutrition & Fitness Programs kristen.hamilton@villanova.edu Olivia Cossari Dietetic Intern

  3. Agenda • Introduction • Research • Factors • Avoiding the Freshman 15 • Fear of gaining weight • Tools

  4. Introduction • Most associate the term "Freshman 15" with the phenomenon of how college students gain weight their first semester attending a college or university. • College freshmen seem to be the most susceptible to gaining weight their first semester (or year) at college, mostly attributed to a severe lifestyle change.

  5. Research “The Freshman 15: A Critical Time for Obesity Intervention or Media Myth?” • Zagorsky and Smith • Longitudinal Survey • About 9,000 students surveyed

  6. Results • Freshman Women= 3 lbs gain • Freshman Men= 3 ½ lbs gain • 10 % of all freshmen had 15 lbs gain. • 25 % freshmen lost weight during their first year. • Results imply that the “Freshman 15” is largely a myth.

  7. Factors • New Eating Habits • Eating While Studying • Sleep less, study more. http://stress.about.com/od/studentstress/a/freshman15cause.htm

  8. Factors Continued • Eating Snack Food • Emotional Eating • Drinking http://stress.about.com/od/studentstress/a/freshman15cause.htm

  9. Factors Continued • Not Enough Exercise • Age http://stress.about.com/od/studentstress/a/freshman15cause.htm

  10. Villanova Statistics: NCHA • American College Health Association-National College Health Assessment (ACHA-NCHA-II) • Villanova University • Spring 2013 • Students Responses

  11. Villanova Statistics: Weight • 66.3% are normal weight • 24.9% are slightly overweight • 23.9% are trying to maintain weight • 55.3% are trying to lose weight

  12. Villanova Statistics: Intake • 6.2% are eating 5-6 servings of fruits and veggies • 55.7% are eating 1-2 servings of fruits and veggies

  13. Villanova Statistics: Exercise • 13.5% do moderate intensity cardio or aerobic exercise for at least 30 minutes 5 days a week • 18.8% do moderate intensity cardio or aerobic exercise for at least 30 minutes 2 days a week • 16.9% do not do moderate intensity cardio or aerobic exercise at all.

  14. Avoiding the Freshman 15 • Build healthy habits • Balanced diet • Get enough sleep • Regular exercise

  15. Balanced diet

  16. Tips for healthy eating Advise your student to: • Avoid eating when: • Stressed • Studying • Watching TV • Eat slowly • Eat at regular times • Do not skip meals • Add variety • Choose low-fat options • Watch portion sizes • Avoid vending machines • Have healthier snacks on hands • Choose water or skim milk

  17. Sleep • College students report at least two times as many sleep difficulties as the general population. • Increased tension, irritability, depression, confusion and lower life satisfaction. • Increase Academic performance and GPA. • Aim to achieve 7-9 hours of sleep every night

  18. Tips for better sleep For a better nights rest, encourage your student to: • Avoid caffeine. • Skip alcohol. • Plan a sleep schedule. • Put books and homework away at least 30 minutes to an hour before bedtime. • Don't study or work on the computer in bed. • Exercise earlier in the day. • Don't watch TV before bed. • Sleep with earplugs to decrease noise. http://www.everydayhealth.com/college-health/10-tips-for-better-sleep-at-college.aspx

  19. Exercise • Encourage your student to try these activities around campus: • Walk briskly to class • Bicycle around campus • Take the stairs • Dance with friends • Join a group exercise class (such as yoga) • Catch Frisbee in the common yard • Participate in intramural sports

  20. Group Exercise Schedule

  21. Fall SportsSoftball Sand Volleyball Kickball Flag Football Outdoor SoccerIndoor Volleyball Dodgeball5K Run Spring Sports5 v 5 Basketball Indoor Soccer Softball Ultimate Frisbee Tennis WiffleballSand Volleyball

  22. Dining Services

  23. Dining Services continued • Healthy Cat • Items contain less than 30% of calories from fat • Each dining facility will feature at least one Healthy Cat entrée daily at lunch and dinner. • Items are marked with a heart on our web menus.

  24. Dining Services Continued

  25. Fear of gaining weight • New environment • New friends • New stress • Insecurities • Eating Disorders

  26. Signs of an Eating Disorder • Being preoccupied with calories, fat and carbohydrates • Continually weighing yourself • Skipping meals or purging after a meal • Over-exercising • Letting weight control your mood • Overeating and then feeling guilty or ashamed for eating • Self-worth is based on weight • Obsessing over weight and body shape • Secretly eating • Constantly using diet pills or laxatives

  27. Encourage your student • Incorporate healthy habits on home front. • Reinforce a healthy environment. • Get involved. • Suggest using campus resources

  28. Tools and Resources • The Health Services Building • The Health Center • Holloway Counseling Center • Office of Health Promotion • http://www1.villanova.edu/villanova/studentlife/health.html • Dining Services • https://www1.villanova.edu/villanova/services/dining.html • Villanova’s Intramural Sports • https://www1.villanova.edu/villanova/recreation/intramurals.html • Villanova's Group Exercise Schedule • https://www1.villanova.edu/villanova/recreation/fitnesscenters/groupex.html

  29. Recap • “Freshman 15” is a myth. • New habits including • Well-balanced diet • 7-8 hours of rest • Increase activity • Cook healthy meals at home • Encourage • Support

  30. Sources • www.webmd.com/diet/features/expert-qa-avoiding-freshman-15-connie-diekman • stress.about.com/od/studentstress/a/freshman15cause.htm • www.ncbi.nlm.nih.gov/pmc/articles/PMC3208822/ • studenthealth.oregonstate.edu/sleep • www.everydayhealth.com/college-health/10-tips-for-better-sleep-at-college.aspx • ACHA-NCHA-II Spring 2013 Villanova • National Eating Disorders Association (NEDA)www.nationaleatingdisorders.orgToll-free Information and Referral Helpline: 800-931-2237

  31. Thank you! For more information about future sessions like this one, please visit: villanova.edu/villanova/studentlife/health/promotion/influencer.html

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