Before Senioritis Takes Over: Essential Skills to Master!
Before “Senioritis” fully kicks in, take some time to ensure you feel confident with these essential life skills! If you need help, don’t hesitate to reach out—I’m cheering for you as you embark on this exciting new phase of life.
Meal Planning: Protein First
While you might be living on dorm food your freshman year, now is the perfect time to hone your cooking skills at home. When planning meals, start with protein. Aim for about one gram of protein per pound of body weight each day. For example, if you weigh 125 lbs, strive for 125 grams of protein daily.
Whether you are cooking or eating in the dorm cafeteria, be sure to eat your protein! What are your preferred protein sources? Poultry, fish, eggs, yogurt, beef, pork, lentils, tofu, nuts, nut butters etc.
Listen to Your Body: Gut Health Matters
Changes in your diet can sometimes lead to digestive discomfort, like bloating or gas. If you notice these symptoms, take a moment to reflect on your recent eating habits. Generally speaking, the beneficial bacteria in your gut love whole, real foods (think fruits, vegetables, nuts and seeds) whereas the “harmful” bacteria thrive on sugar and processed foods.
Have you been consuming more processed foods, sugar, or late-night snacks? Are you getting enough sleep? Have you taken antibiotics or experienced increased stress? All these factors can negatively impact your gut microbiome. If something feels off, prioritize your gut health to cultivate a healthier microbiome. Want to learn more, consider reading “Eat Smarter” by Shawn Stevenson.
Shop Smart: Navigate the Grocery Store
Every grocery store is unique, but generally, whole and real foods are found along the outer edges. The middle aisles often contain more processed items. If you have freezer space, stock up on frozen fruits and vegetables—they're usually more economical and last longer!
Incorporate Movement: Find Your Rhythm
Your schedule about to change dramatically, so it’s crucial to figure out how to incorporate movement into your life. Regular physical activity not only helps manage stress but also enhances sleep quality and cognitive function. Aim for at least 150 minutes of moderate-intensity exercise each week, or 75 minutes of vigorous activity, plus two full-body strength training sessions. This is a prime time to build healthy muscle—your future self will thank you!
Understanding Your Cycle: A Health Indicator
A regular menstrual cycle is a sign of good health. Changes in stress levels or inadequate nutrition can disrupt your cycle. Keep an eye on any fluctuations as they may indicate areas needing attention. For more insights, I highly recommend Lara Briden’s book, “Period Repair Manual.”
Be Your Own Advocate: Know Your Health
Before visiting a doctor, familiarize yourself with your personal and family medical history, as well as any allergies you may have. Keep track of your lab results and any symptoms you experience. Remember to advocate for yourself and explore recommended treatments.
As you transition into this exciting new phase of life, please remember to prioritize both your physical and mental health….starting now. This foundation will support you through all the challenges and triumphs ahead.
You’ve got this!
Coach Tracie