Top 4 Tips for Staying Healthy – by Marin

For those of you that didn’t know, May is National Health Month. This means all throughout this month, different organizations are bringing to light prominent health issues in our country. What I found to be even more interesting is that from May 12-18, it is National Women’s Health Week! Because this week is quickly approaching, I thought I would share with you the ‘Top 4 Tips for Staying Healthy!

    1. Visit a doctor or health care professional to receive regular check-ups. As we women get older, it’s important to frequent the doctor more often to make sure everything is “up to snuff!”

    2. Drink water! Water is so vital to living a healthy and balanced life.

    3. Sleep is vital for everyone’s health. Anywhere from 6-8 hours is ideal for proper body and mind function the following day.

    4. Try to avoid unhealthy habits. This includes smoking, or texting and driving.

As healthy women, we can all set an example for others to follow! It’s important to remember these tips not just through the month of May, but all the time!
To learn more information on staying healthy or about National Women’s Health Week, visit http://womenshealth.gov/nwhw

Marin Helppie-Schmieder is a college freshman at the Conservatory of Performing Arts at Point Park University in Pittsburg, Pennsylvania majoring in Modern Dance. Originally from Carrollton, Texas, Marin was a participant in the Distinguished Young Women program and was selected as the Distinguished Young Woman of Texas for 2012. Learn more about Marin here!

National Be Your Best Self Week - Be Healthy - a video from Christina

This week, April 22-26, is National Be Your Best Self Week! Christina Maxwell, Distinguished Young Woman of America shares her thoughts on staying healthy, one of five elements that make up the Be Your Best Self program. Check back throughout the week for more videos from Christina!




Christina Maxwell is a college freshman at the University of Michigan in Ann Arbor, Michigan majoring in Musical Theatre. Originally from Asheville , North Carolina, Christina was a participant in the Distinguished Young Women program and was selected as the Distinguished Young Woman of North Carolina for 2012 and the Distinguished Young Woman of America for 2012. Learn more about Christina here!

You are more beautiful than you think – by Keyna

As girls, we tend to look at ourselves and notice our flaws. There is no need to be ashamed of our imperfections—it is our imperfections that set us apart and make us beautiful. Be proud of who you are. You are beautiful.

Keyna Hoselton is a college freshman at Oklahoma City University in Oklahoma City, Oklahoma majoring in Dance Performance with a possible minor in History. Originally from Fargo, North Dakota, Keyna was a participant in the Distinguished Young Women program and was selected as the Distinguished Young Woman of North Dakota for 2012. Learn more about Keyna here!

Be Healthy, Be Happy, Be YOU - by Sierra

  Finally, the snow is beginning the melt, the flowers are beginning to sprout and all the butterflies are coming about. These are the few signs of warmer weather; in other words – Spring time! I for one adore the Spring season (whether or not my birthday being in May has something to do with it, I’m not too sure). Since it is getting warmer, that means people are trading in their over-stuffed winter coats for brightly colored t-shirts and tank-tops. Now, as much as I love this time of the year, to be honest, it usually does accompany some anxiety. Many of us have unfortunately fallen victim to this feeling, and that feeling is we over-ate during the winter and now we need to get our beach body back. 

I for one felt extra anxiety this year because the Spring time also means time for my dance team auditions for the upcoming Fall season. At our auditions, we must be weighed and measured so that our body mass index (BMI) may be calculated. Obviously this freaks me out just a bit because no one – especially a female – enjoys stepping on a scale, in front of others. Just when I was preparing myself for this weigh-in, there was another kicker: they lowered the BMI requirement.

Immediately I thought to myself that there was no way I could lose a certain amount of weight in the given time. I was lost about how I should go about starting and what exactly I should do. It did help though, to see my fellow dance mates get the same anxiety but explain to me that it is possible to do it in a healthy manner. 

“Fad diets” seem like the easy way out. They claim to get you to lose a substantial amount of weight in a less than normal amount of time. However, there are tons of side effects. This is especially for the young females of today that are willing to go to the ends of the earth to fit that cookie-cutter “beautiful” type that society wants. The saying that if it is too good to be true, then it probably is, proves extremely true when it comes to “dieting”. 

It’s normal to lose about 1-2 pounds a week. Losing a lot of weight or changing your body type is not an easy task, so it should take a good amount of time if you want it to last. Fad diets just satisfy you at that very moment, but about a month down the road, you will have gained every single pound back plus more.

So please, young ladies, it begins with eating right and exercising. You’d be surprised of how much working out an hour a day and eating more fruit and vegetables and less fast food and chips will do for your health and your body.

With all this being said, being skinny shouldn’t be everyone, if anyone’s, goal. Your body belongs to you and you should love every inch and curve that you have to offer. You shouldn’t aim for a specific number on the scale or not even necessarily a certain number on your waist. Instead, aim for being healthy, being happy, and being you.

 Sierra Terrell is a college freshman at Troy University in Troy, Alabama majoring in Psychology. Originally from Waldorf, Maryland, Sierra was a participant in the Distinguished Young Women program and was selected as the Distinguished Young Woman of Maryland for 2012. Learn more about Sierra here!

Five Ways to Avoid the Freshmen Fifteen - by Stephanie

Entering college comes with a lot of big lifestyle changes.  One of the things that worried me most was gaining the dreaded “freshmen fifteen”.  I heard from so many people that between munching during late night study sessions, no longer participating in high school varsity sports and having free range in a dining hall make it very easy to gain a few unwanted pounds.  However, in my first semester, I’ve found a few ways to help gain control over this potential issue. 

1.    Use the gym!

Take advantage of the huge gym facilities that most schools offer students.  I know it can sometimes be a little overwhelming to walk into the weight room, filled with jacked-beyond-belief men, but trust me-they’re not that scary!  Actually, I’ve found that if you just act like you belong, they accept and respect you.  If weight machines aren’t really your thing, opt for the many different cardio machines, the lap pool, or try a group fitness class.  Yoga’s a great stress reliever, Pilates helps to build a strong core and Zumba is basically a big dance party!

2.    Just because you CAN eat unhealthy meals doesn’t mean you HAVE to

There’s no doubt that when you have the option to eat pizza, French fries and cake for every meal, it’s difficult to avoid doing so.  However, even though it seems like there are many unhealthy options, there are just as many healthy ones.  At most schools, a full salad bar or fruit bar are available during most times of the day.  On top of this, many schools having recently been implementing programs that point out menu options that are more nutritious, so making better decisions is becoming easier for students.

3.    Walk to class whenever possible

If your school has a campus transportation system, I understand that sometimes if you’re tired and not in the mood to walk, using it can seem very appealing-that’s fine!  The transportation system is in place for a reason and there’s nothing wrong with taking advantage of it.  However, try not to get into the habit of taking the bus everywhere and making it a daily thing.  Walking is not only a great form of exercise, but it allows you to really get to know the different areas and aspects of campus that you might not be able to see from a bus window.  

4.    Try to avoid unhealthy late night munchies

Let’s be honest-college students stay up late.  It’s not uncommon, when you’re up late studying for that big exam, to suddenly feel that familiar rumble in your belly.  Late night snacks are not necessarily a bad thing because when you’re system is “running on low”, your brain isn’t nearly as productive.  However, do yourself a favor and keep healthy snacks, like fruits or nuts in your room, and avoid ordering in late-night wings or cookies.

5.    Learn a new sport or hobby!

Most universities offer so many different types of clubs and sports.  You don’t have to be a varsity athlete to participate in sports and have a good time.  Join an intramural mural team that plays your favorite sport from high school, or try something totally new.  Some of the activities that are offered might surprise you.  Don’t be afraid to venture outside of your comfort zone!

Stephanie Brady is a college freshman at the University of Connecticut in Storrs-Mansfield, Connecticut majoring in pre-pharmacy. Originally from New Market, New Hampshire, Stephanie was a participant in the Distinguished Young Women program and was selected as the Distinguished Young Woman of New Hampshire for 2012. Learn more about Stephanie here!

5 Quick Tips After One Fast Semester - by Keyna

Having just finished my first semester of college, I decided to compile a small list of things that have helped me out!

1. Don't Procrastinate. 

I'm not going to lie, this is definitely advice that I need to take. I have a huge tendency to leave things to the very last minute, and this can get to be very stressful! It is way better to get homework and projects done ahead of time and not pull all-nighters in order to get them done on time. Believe me. It is really difficult to take dance classes after staying up all night! You will thank yourself for all the free time you'll have after doing your work early. 

2. Take time for yourself.

It is so important to make sure to take time to yourself! Take a break from the stress of the day, even if it is just for five minutes, and relax. Listen to music, just breathe, watch a movie, or my personal favorite, take a nap! School can be overwhelming sometimes, so it can be really helpful to just take a step back and relax or treat yourself!

3. Step outside of your comfort zone. Don't be SHY!

Let's face it. We all want to be included and have friends, but sometimes it can be hard to put yourself out there. I am super shy when I am meeting new people, so it can be hard to make new friends. But, when you go to college, everyone is looking to meet people and make new friends so join in! No one wants to be the girl who spends every weekend alone in her dorm room. Introduce yourself to new people, join a club or organization, or audition for a show. You will definitely meet some incredible people!

4. Take weigh-ins seriously...but not TOO seriously. 

Yes, I have to weigh-in for my major. It can be stressful whether or not you're going be at your "recommended" weight, so some people do crazy things to make weight, such as basically starving themselves the week before weigh-ins. Weight is NOT everything! You are beautiful because of who you are on the inside, not because of how much you weigh. Eat in a way to stay healthy--plenty of fruits and vegetables, whole grains, balance, etc..--the whole semester to avoid the need to do crazy things to make weight. 

5. Fro-yo with friends is fantastic!

Even dancers need to treat themselves every now and then! Frozen yogurt restaurants are a great place to hang out while enjoying delicious treats. I have had some of the most fun socializing with new friends at the local frozen yogurt bar! Yum!

I have had a wonderful first semester full of incredible new friends. I am so blessed to be able to go to school for dance and pursue my dreams of performing, all while meeting and working with so many amazing and inspiring people! MERRY CHRISTMAS!

Keyna Hoselton is a college freshman at Oklahoma City University in Oklahoma City, Oklahoma majoring in Dance Performance with a possible minor in History. Originally from Fargo, North Dakota, Keyna was a participant in the Distinguished Young Women program and was selected as the Distinguished Young Woman of North Dakota for 2012. Learn more about Keyna here!

Top 5 Favorite Things to do for Staying Energized - by Marin

Being a dance major in college is no piece of cake. My first class starts at 8 a.m. everyday, and my last class ends at 4:45 p.m. Not only do I have to stay physically fit for my dance technique classes, but mentally fit for my academic classes as well. Throw in some late night rehearsals, and crewing for shows, and you have yourself one tired college freshman. Having this hectic schedule, I had to learn the hard way that coffee is not always the best source for constant energy. So, here are my top five things that I do throughout the day/week to keep myself (healthily) energized, and ready to take on anything!

1. Drink water. It’s so simple, yet it is neglected all the time. Our bodies are made up of almost 80% water, and when we deprive ourselves from this liquid, we become fatigued! I’ve noticed the more H2O I guzzle, the more aware and awake I feel throughout the day (especially during hard Anatomy exams!)
2. Beware of the Cookie Monster and his sugar. Just kidding about the monster. Sugar is a great source when you feel tired because it will automatically give your body a boost of energy. But, it does not last long, and you will end up having a “sugar crash.” Try natural sugars in foods like apples and oranges! I know when I hit that 2 o’clock slump, I grab an orange for a fresh, sweet boost that definitely gets me through the next three hours of dance classes.
3. Four words: Thirty second dance party.  Whenever I feel like I just can’t make it through the day (and my bed looks so inviting) I stop what I’m doing, and I dance around. No, not “technical” dancing, but fun, “throw your arms all over the place” type of dancing. This burst of energy automatically wakes me up! P.S.- It’s even more fun when you do it with friends!
4. Read a little. It’s important that every night, you get solid sleep. Whether that’s six hours or ten hours, every hour counts! Instead of staring at your phone screen texting, or looking at Facebook on your laptop before bed, grab a book! I’ve found that reading before bed puts me into a more relaxed mood, and I’m able to fall asleep easier!
5. Don’t stress (if only it were that simple!) But seriously. When we stress about the small things, our mind can’t focus on the present and we end up exhausting ourselves without even noticing that it’s happening! When something doesn’t go as planned, just step back, take a deep breath, and continue. I know that when I stress, I begin to feel mentally and even physically drained! But, I have learned to overcome it by counting my blessings, and remembering that everything will work itself out in the end! Plus, it’s more fun to not be stressed out, right?

Marin Helppie-Schmieder is a college freshman at the Conservatory of Performing Arts at Point Park University in Pittsburg, Pennsylvania majoring in Modern Dance. Originally from Carrollton, Texas, Marin was a participant in the Distinguished Young Women program and was selected as the Distinguished Young Woman of Texas for 2012. Learn more about Marin here!

Keeping Abreast - by Sydney

In colleges and universities nationwide, basketball teams are promoting and supporting breast cancer awareness during the month of February. This Valentine's Day my college basketball team (Go Nyack!) is wearing Pink in support of all the women out there fighting cancer during our game. It's close to home for my team, as one of our mothers was recently diagnosed. We aren't the only ones, turn on ESPN this month and you'll be seeing Pink, and lots of it.

We wear Pink in our game as a sign of our support, with Pink shoelaces, headbands, socks and T-shirts. I personally am a huge fan of lipstick, and will be wearing some bubble gum tinted cosmetics as well. Nothing too girly of course- I am a basketball player after all :-). 

There are some awesome ways you can raise awareness too! Maybe you're like me and play a sport, or participate on a team - encourage your teammates to set a date and wear Pink. You can sign petitions, buy Pink merchandise, or even "like" Breast Cancer Awareness on Facebook! My college is holding a 5K race for donations, a fun idea for you guys who like planning events! Do you make a killer red (or Pink) velvet cupcake? Hold a bake sale!  There are so many things you can do, I'm sure if all of the bright, driven, women get together we can do anything! I've listed a link below so you can get involved! 

http://www.nationalbreastcancer.org/

I'd love to see pictures of your Pink-ness, so take a picture and send it to me! If you get really creative, I'll post your picture on my Facebook. 

Can't wait to read your comments! 

xoxo Sydney

Sydney McIntosh is a college freshman at Nyack College in Nyack, New York. Originally from North Pole, Alaska, Sydney was a participant in the Distinguished Young Women program and was selected as the Distinguished Young Woman of Alaska for 2011. Learn more about Sydney here! 

Kinsey's Super Yummy Top 10 - Healthy Eating

Hey ladies!

So. We have embarked deep into the 2012 calendar year, which means… some of us have already cheated a little on our New Year’s Resolutions.  I know that one of my resolutions was to be healthier in 2012, and what with beginning-of-the-year festivities, my obsession with frozen yogurt, etc., it’s sometimes hard to keep focused on eating healthily and staying active!  Well...To combat this mid-winter lack of focus, I’ve compiled a list of my top 10 favorite healthy foods, which not only taste super yummy, but are good for us too :)

10. Celery and peanut butter: Celery provides our bodies with fiber and vitamin C, and when paired with peanut butter (crunchy all the way) it’s a great snack!

9. Dried apricots: Apricots are a great source of vitamin A!

8. Fresh edamame: Ok, stay with me on this one. Edamame is soybeans, picked before they’re mature so they’re bright green and soft.  They’re a great source of protein and (in my opinion) really tasty. Try it, and if you don’t like it… you can send your leftovers my way ;)

7. Pears: I always used to be afraid of eating the skin, but as long as you wash them, you can eat pears just like an apple!

6. Beef jerky: Not only is jerky high in protein, but it has a relatively low fat content as well. And it just makes you feel super rustic while you’re eating it ;)

5. String cheese: my favorite brand is Frigo Cheese Heads. Try them. Your life will be changed. (well, maybe it’s not that drastic, but they’re pretty awesome)

4. Hummus and carrot sticks: I never thought of using carrots as a vehicle for hummus until recently, but they are so yummy together!

3. Blueberries: these have tons of antioxidants, which function to help our bodies in many ways including improving the health of our digestive tracts and nervous systems!

2. Low-fat Greek yogurt: Greek yogurt is so rich and creamy!  Fage makes some good stuff, and if you’re feeling really scandalous, The Greek Gods Honey Strawberry is FABULOUS. Pretty sure they don’t make a low-fat variety, though, so be prepared for calorie shock!

1. Stacy’s pita chips:  I AM OBSESSED. My favorite flavor is Cinnamon Sugar, but the Simply Naked ones are delicious as well. Don’t go too overboard and eat half the bag… that’s not conducive to healthy eating ;)

Well, that’s all for now! I’d love some feedback to hear about some of your favorite healthy foods.  Happy snacking!

Kinsey Crow is a college freshman at Auburn University in Auburn, Alabama majoring in Nursing. Originally from Mount Vernon, Ohio, Kinsey was a participant in the Distinguished Young Women program and was selected as the Distinguished Young Woman of Ohio for 2011. Learn more about Kinsey here!