Sooner Nutrition

          The newest Sooner Nutrition in Norman recently opened at 1959 W. Lindsey St. There is one other location in Norman at 1300 12^th Avenue S.E.

             Tim Files, owner of the newest Sooner Nutrition, said the store carries Herbalife’s products. Files said Herbalife is the number one pharmaceutical nutrition company in the world. 

            “Most of the other stuff on the market is labeled a food grade product, “ Files said. “According to the FDA, food grade products only have to carry 30 percent truth on the labeling law, so they’re allowed a 70 percent error on their products.”

            Files said Herbalife’s products are held to a higher standard.

            “Pharmaceutical grade products have to be at least 90 percent accurate," Files said. "All of Herbalife’s products are held at 97 percent, and two of our products are held at 100 percent.”

            Besides all of the supplements it offers, Sooner Nutrition also makes herbal teas and meal replacement shakes for customers. Customers can choose between a few different tea flavors including raspberry and peach. There are many shake flavor options, such as mango tango or Reese’s peanut butter cup. A tea and a shake together cost six dollars. Files said this is a great product for college students on a budget and saves them a lot of money.

            “Just by drinking one of our teas, you burn 120 calories,” Files said. “With our shakes, you are getting 1500 calories worth of nutrients for only about 240 calories. The shakes are a perfect meal because they contain all of the essential nutrients and vitamins that your body needs.”

            Lindsay Bond, recent OU graduate, said she first started coming to Sooner Nutrition because she wanted to lose about five pounds.

            “I was hooked right away because of how much energy I gained from drinking their shakes and teas,” Bond said. “I also noticed that I had more stamina for my workouts.”

            Bond said her favorite flavors are the cherry limeade tea and the Snickers shake.

            “I would definitely recommend Sooner Nutrition to anyone,” Bond said. “I work 6am to 4pm every day and need a lot of energy…I get it from Sooner Nutrition.”

Running with a Purpose

            Heather Kirkes, fitness and outreach coordinator at the University of Oklahoma, said that running is one of the most popular forms of cardio among college-aged students.

            For students who want to take their favorite exercise to a new level, training and running in a half or full marathon can be a rewarding way to do that.

            Many college students across the nation take on the challenge every year. Watch below to see two college students’ who are in the process of training for a full marathon.

            There are many resources available to students wanting to learn more or get started training for a marathon. Smith stresses that you should make sure you know what you are doing while training, because too much too fast can cause injuries.

            Students at OU can check out OK Runner in Norman to get started on the right foot. There are also many resources available online or at your local recreation center.

Make Room for Breakfast

            Breakfast is definitely the most important meal of the day said Alexandra Sampson, health and exercise science sophomore.

            The main reason that breakfast is so important is because it wakes up your body’s metabolism and gets your internal system started for the day, Sampson said.

            “Breakfast gets your metabolism going and it also helps you to not overeat later in the day,” Sampson said. “If you don’t eat breakfast, your whole body will be slower, including your brain.”

            She recommends filling up on fruits, whole grains, fiber, and protein in the morning. Sampson said to avoid too much sugar and fat. She also said to not eat too much for breakfast or you could end up feeling sluggish.

            “Every student needs to get in the habit of eating something for breakfast, even if it’s small at first," Sampson said.

            Sampson’s suggestions for easy, on-the-go breakfasts are granola bars (she recommends the Kashi brand), cereal, an apple with peanut butter, or peanut butter toast.

            

Watch below to see how Bailey Ballard, elementary education junior, fits breakfast into her day.

Don't Resist Resistance Training

Strength training (also referred to as resistance or weight training) is the use of resistance to build the strength, anaerobic endurance and size of skeletal muscles, said Heather Kirkes, fitness and outreach coordinator for the University of Oklahoma.

            There are many different methods of strength training, the most common being the use of gravity or elastic/hydraulic forces to oppose muscle contraction, she said. Strength training uses methods like free weights, weigh machines, resistance bands, or a person’s own weight to build muscles and strength.

             “Weight training challenges your muscles by providing a stress to the muscle that causes it to adapt and get stronger, similar to the way aerobic conditioning strengthens your heart,” Kirkes said.

            She said that when properly performed, strength training can provide significant benefits and improve one’s overall health and well-being. Benefits include increased bone, muscle, tendon and ligament strength; improved joint function; reduced potential for injury; increased bone density; a temporary increase in metabolism; improved cardiac function and elevated HDL (good) cholesterol levels.

            Strength training is different from cardio in that it is anaerobic exercise, meaning that the body creates the energy without oxygen, Kirkes said. This is because the body’s demand for energy is greater so it will find natural body chemicals to create it, and in the process build muscle and bone. 

Cardio on the other hand is aerobic exercise, which means that it uses oxygen and will have more of an impact on the cardiovascular and circulatory system, she said.

            “However, strength training can increase your metabolism after a workout because your body is trying hard to help your muscles recover and muscle takes more energy to sustain,” Kirkes said.

            There are many great forms of resistance training, including weight lifting with machines, dumbbells/free weights, or just using your own body weight such as with push-ups, Kirkes said.

            “The standard recommendation for strength training frequency is to perform resistance exercise every other day or two to three nonconsecutive days per week,” Kirkes said. “Strength training one day a week results in some muscle gains, but significantly less muscle development than performing two or three weekly resistance exercise sessions.”

            Kirkes also said that based on recent research, every-day strength training (24-hour recovery period) is counterproductive because muscle remodeling processes are incomplete.

“With beginning exercisers, it appears that strength training either two or three non-consecutive days a week is equally effective for increasing lean weight,” Kirkes said. 


Watch the video below for an OU student's experience with strength training.

The Power of Protein

            Protein is one of the three main macronutrients in one’s diet, according to the site mypyramid.gov.

            “Protein is a chain of amino acids; that’s the easiest way to look at it,” said Abbie Smith, graduate teaching assistant in the health and exercise department at OU.

            Smith teaches exercise and sport nutrition, as well as fitness classes at the Huston Huffman center.

            Smith said that all animal proteins are considered “high-quality proteins.” This includes not only meat but eggs, dairy, and cheese as well.

            “Protein influences a lot of things, “ Smith said. “Typically we think of it related to lean body mass, but it’s also really important for weight loss and weight maintenance.”

            Smith said that protein is highly thermogenic, which means that it takes more calories to burn off protein than carbohydrates. Not getting enough protein can lead to decreased satiety and a loss of lean body mass, which is usually replaced by fat mass, Smith said.

            Smith recommends that college students should get 1 gram of protein per pound of body weight per day. She observes that most students aren’t getting enough protein.

            “You have to be very conscious about it," Smith said. “ The basic rule of thumb that I tell people is to have protein at every snack or meal.  Have the protein be the main source of the meal, and then the carbs and veggies are easier to come by.
            Smith also recommends that students stock up on protein-filled snacks like nuts and peanut butter that can be eaten on-the-go.

Interview with Abbie Smith can be found below.

Walking Outdoors Has Positive Effect on Health

             A way for college students to relieve some of their stress and regain some energy is to get outside and exercise, according to Heather Kirkes, fitness and outreach coordinator at OU. Walking outside at a fast pace is a good form of cardio exercise, according to Kirkes.

            Getting outside on a nice day can have great effects on a student’s brain, according to Richard Ryan, a psychology professor at the University of Rochester.  

“Nature is fuel for the soul,” said Ryan. “Often when we feel depleted we reach for a cup of coffee, but research suggests a better way to get energized is to connect with nature," he said.

            According to the Mental Health News Organization, just 20 minutes a day outdoors in a natural environment is enough to have an impact on energy and vitality.

 There are many trails near the University of Oklahoma campus for students to use, including one that is located right in front of the Sam Noble Museum of Natural History, according to the city of Norman’s Parks And Recreation website.

Fruits and Veggies Have Many Health Benefits

         Fruit and vegetables are an important part of one's diet, as they take up a big portion of the food pyramid. The food pyramid can be found on mypyramid.gov.
         Alexandra Sampson, health and exercise science sophomore, said that fruits and vegetables have many healthy benefits.



         Vegetables specifically are rich in potassium, fiber, folate, and the vitamins A, E and C, according to mypyramid.gov. Folate helps the body form red blood cells. Vitamin A keeps your skin and eyes healthy. Vitamin E protects vitamin A and keeps essential fatty acids from cell oxidation. Vitamin C aids in iron absorption and keeps your teeth and gums healthy. It also helps you heal from cuts and wounds faster.
         Fruits contain many of the same nutrients that vegetables do, specifically potassium, fiber, and vitamin C.
         Heather Kirkes, Registered Dietician at OU, said students should be getting at least 2 to 3 servings of fruits and vegetables per day.
         “One serving of fruit would be a medium-sized piece about the size of a baseball. Veggies are one-half cup,” Kirkes said.
         Kirkes said some vegetables are different than others.
         “Some are starchy vegetables like corn, potatoes, and green beans," she said. "They contain more carbohydrates and are converted to sugar in the blood more quickly than vegetables such as spinach, celery, asparagus or broccoli, but they are still good for you.”
         There are different ways to prepare your vegetables, also. Kirkes said that raw vegetables have more vitamins and minerals because the cooking process can cause them to be leaked out into the water.
         “Steaming is a great way to cook veggies because it’s quick and helps to retain the vitamins and minerals,” Kirkes said.

The Truth about Cardiovascular Exercise

            Cardiovascular, or aerobic, exercise is physical activity that improves the oxygen system, said Heather Kirkes, fitness and outreach coordinator at the University of Oklahoma.

            “Aerobic means ‘with oxygen’ and refers to the use of oxygen in the body’s metabolic or energy generating process," Kirkes said. "Many types of exercise are aerobic, and by definition are performed at moderate levels of intensity for extended periods of time.”

            Cardio exercise takes on many different forms. Kirkes said that the most popular ones with students are running, cycling, elliptical training, and group fitness classes like Zumba and kickboxing.

            To stay healthy or improve your health, Kirkes recommends that students do cardio exercises at least two to three times per week, with 30-60 minutes each session.

Student do elliptical training in the Huston Huffman Fitness Center at OU

             Lindsay Culp, OU human relations junior, does cardio four to five times per week. Her choice of aerobic activity is running.

            “I can think and process everything when I run," Culp said. "I also love to download and listen to podcasts while I run.”

            Culp said she really enjoys doing cardio exercise.

            “I like sweating and feeling healthy," she said. "I really feel like I’m taking care of my body.” 

            In case students can’t or don’t want to go to a gym, there are many options for doing cardio outside. Kirkes said students can walk, jog, or run outside, or even do cardio in their rooms.

            “There are a lot of great fitness DVDs out there," Kirkes said. "I know a lot of students use the Wii for exercise also."

          

Healthy "fast-food" in the Union

         The Laughing Tomato restaurant in the University of Oklahoma student union is a healthy option for busy college students looking to grab a quick lunch or dinner.

            The Laughing Tomato is in its seventh semester of existence on OU’s campus, according to Charles Weaver, Director of Food Services at OU.

            “The Laughing Tomato offers fresh, organic, and healthy food. It’s a new way of thinking that many students are catching on to,” Weaver said.
              He said that the concept of healthy living is becoming more mainstream than ever before, and that The Laughing Tomato was created to fill that niche.

            The Laughing Tomato has options for vegans and meat lovers alike. It offers a variety of soups, salads, wraps and pitas, and uses local produce whenever possible. This year, the Laughing Tomato underwent some renovations including a new electronic menu board and a “create your own pita” option called Pita Palooza. With Pita Palooza, customers can choose what type of meat, veggies, and extras they want in their pita, making it a completely customizable option.

A student checks out the Farmers' Market at the Laughing Tomato

            The Laughing Tomato also hosts a mini Farmers' Market every Friday, featuring local products from farmers and families around Oklahoma. It is imperative to get enough vegetables and fruits in your diet, and it can be hard for college students to have access to fresh, local produce. The Laughing Tomato’s market is somewhere that students can easily go to find fresh fruits and vegetables.

            OU student Riki Sills says that she ate at the Laughing Tomato at least three times a week last year when she was a freshman.

            “I chose it over other options because it’s just so much healthier…I knew the produce in my food was always fresh. I enjoyed it and it wasn’t greasy and carb-y like most fast-food places,” Sills said.

            Sills said that one of her favorite things to get at the Laughing Tomato is the “Best Date Ever” wrap. It’s a wrap filled with all-natural peanut butter, bananas, and dates. Sills also noted that the prices at the Laughing Tomato weren’t any more expensive than other places, which is good for college students on a budget.

            The Laughing Tomato is located in the food court of the OU student union and is open Monday-Friday, 10 a.m-5 p.m.

Winter Wellness

            Heather Kirkes, fitness and outreach coordinator at the University of Oklahoma, said it is difficult for college students to stay healthy in the winter because they are usually busy with school and tend to eat more and exercise less.

            Rachel Cuaderes, education sophomore at OU, tries to get to get a workout in every day, but, in the winter, it can be difficult because of the weather.

            “I love to run outside, but the wintertime is bad for that," she said. 

            Instead, she goes to the gym. Cuaderes also takes vitamins to stay healthy. 

            Kirkes said that students should utilize the facilities/fitness centers available through the university. They can either use the cardio and strength equipment or even hire a personal trainer to help them stay motivated. They can also join group fitness classes. She also suggests using a buddy system to help them stay accountable for going to the gym.

            Health and exercise science sophomore Alexandra Sampson said that setting goals for yourself helps too, such as wanting to get in shape for Spring Break.  Although students sometimes become more relaxed about getting to the gym in the winter, Sampson said to not take longer than two weeks off from an exercise regimen.

            “You will lose a lot. It’s better to be consistent and stay in shape then to go up and down," Sampson said.

            It can sometimes be difficult to get to the gym with bad weather. In that case, Kirkes said that students can use equipment such as mats, dumbbells, medicine and stability balls to do the same exercises they would at the gym.
           "They can learn a lot from coming to the group classes to do on their own at home. Many exercise do not even require equipment such as push-ups, crunches, squats, lunges, dips etc,” Kirkes said.

            As for nutrition, Kirkes said that students should be eating a balanced diet and follow the food guide pyramid, which can be found on mypyramid.gov. She said that students should stick to eating whole, fresh foods such as fresh fruits and vegetables, whole grains, low-fat dairy, and lean meats.