YOUR STUDENT ANDTHE 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 Factors Avoiding the Freshman 15 Fear of gaining weight Tools

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.

Research

“The Freshman 15: A Critical Time for Obesity Intervention or Media Myth?”

Zagorsky and Smith Longitudinal Survey About 9,000 students surveyed

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.

Factors

New Eating Habits

Eating While Studying

Sleep less, study more.

http://stress.about.com/od/studentstress/a/freshman15cause.htm

Factors Continued

Eating Snack Food

Emotional Eating

Drinking

http://stress.about.com/od/studentstress/a/freshman15cause.htm

Factors Continued

Not Enough Exercise

Age

http://stress.about.com/od/studentstress/a/freshman15cause.htm

Villanova Statistics: NCHA

American College Health Association-National College Health Assessment (ACHA-NCHA-II)

Villanova University Spring 2013 Students Responses

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

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

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.

Avoiding the Freshman 15

Build healthy habits Balanced diet Get enough sleep Regular exercise

Balanced diet

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

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

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

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

Group Exercise Schedule

Fall SportsSoftball

Sand Volleyball Kickball

Flag Football Outdoor Soccer

Indoor Volleyball Dodgeball

5K Run

Spring Sports

5 v 5 Basketball Indoor Soccer

Softball Ultimate Frisbee

Tennis Wiffleball

Sand Volleyball

Dining Services

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.

Dining Services Continued

Fear of gaining weight

New environment New friends New stress Insecurities Eating Disorders

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

Encourage your student

Incorporate healthy habits on home front.

Reinforce a healthy environment. Get involved. Suggest using

campus resources

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.ht

ml Villanova's Group Exercise Schedule

https://www1.villanova.edu/villanova/recreation/fitnesscenters/groupex.html

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

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

THANK YOU!

For more information about future sessions like this one, please visit:

villanova.edu/villanova/studentlife/health/promotion/influencer.html