Staying Healthy in Law School! - Indiana University School of Law

Report
IU Maurer School of Law Health Law
Society’s 2010 Health and Wellness Week
Presented by: Macey Leigh Thompson
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I’m a 2nd Year law Student
Working on my credentials in
Bioethics and I work in organ
procurement and transplants
with U of Michigan Transplant
Center
I’m a certified personal trainer
for going on 10 years.
I studied Nutritional Science
and I have vast experience with
weight loss, physique
enhancement, and athletic
performance.
My new area of interest is on
clinical nutrition for kidney
transplant recipients and kidney
donors, post and pre-op.
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I am a competitor in the
National Physique Committee
where I compete in Figure and
Bikini.
I do a wide range of modeling
a(commercial, fitness,
promotional)
I am a spokesperson for
products.
I am a writer for women’s
bodybuilding, fitness, and
figure blogs and websites.
I operate my own personal
training and nutrition
consultation company.
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So why is it important to stay healthy in law
school??????????
The OBVIOUS answer is, that its important to stay
healthy ALL the time, and being in law school is
NO excuse.
I know law school is time consuming, and there
are times that with all my work in, and out of
school, my fitness routine hits the fan. But the key,
is to always pick yourself back up, and get back on
track.
I’m not advocating that everyone spend their time
training for competitions like I do during school,
but there is definitely a happy medium. 
They All Play An Equal Role
Nutrition
Exercise
Emotional Fitness
Exercise and
Nutrition
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Better sleep. As long as you don’t exercise two hours before bed,
you’ll get better, deeper sleep if you exercise regularly. A good
night's sleep is a great reason to exercise.
Less stress. The more you exercise, the better you’ll cope with
anxiety, stress and depression. You’ll enjoy more naturally
induced happy, positive feelings (endorphins). That alone is a
great reason to exercise.
More brain cells. Exercise drives more oxygen to feed your brain,
making you think quickly and clearly. Learning new physical
activities such as dance or jazzercise builds new connections
between your brain cells and helps clear environmental toxins.
More confidence. Not only will you have more confidence in
yourself if you exercise regularly, you’ll be perceived as kinder,
smarter and more confident. Feeling good about yourself is one of
the best reasons to exercise.
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Toned, defined muscles. The more you exercise, the stronger and
healthier your muscles will become - and the better they'll serve
you. It's not all about healthy weight loss: building healthy mass is
also an exercise benefit. Feeling toned is a great reason to exercise.
Stronger immune system. Regular exercise helps combat free
radicals, and you sweat out the toxins that trigger disease and
infections. The health benefits of exercise include lower blood
pressure, lower bad cholesterol levels, and a lower heart rate.
More energy. Physical activity is not only an effective weight loss
method, it’s also a great way to increase your energy levels.
Having energy to enjoy life is probably the best reason to exercise!
Better sex. Physical activity sends more blood to all parts of your
body, making you respond more quickly to sexual activity. You’ll
enjoy sex more not only because you’re chasing healthy weight
loss – you’re also more confident about your body. Getting
satisfied sexually is one of the best reasons to exercise.
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While everyone should have an exercise
program tailored to their individual needs and
goals, my basic recommendations are as
follows: (optimal recommendations from the
American College of Sports Medicine)
45 minutes of cardiovascular activity at 60%
MAX hrt 4-6days per week
4-5 days of strength training per week
OR some class or activity that incorporates it
all!
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Achieving your health and fitness goals can be both simple and
complicated! The easy part is developing a program that works for
you—it really is just a science. The hard part is overcoming any
mental roadblocks that will keep you from actually getting there.
Here are just a couple of negative thought patterns that in the past
have kept me from reaching my destination, and the new ones I
learned to create in order to follow through with goals.
Wishing for a Magic Pill—we all know that a magic pill does not
exist. If such a pill were in existence and available for sale, there
would not be a health and fitness industry. Remember that you
must make an investment in your body if you want it to make an
investment in you. You must realize that consistency is the
strongest virtue you can have while working towards your goals.
Self-Doubt—no matter how big your support system is, if you
don’t believe, and I mean truly believe in yourself, then you will
not succeed. To realize how critical of a role that doubt plays in
our lives, you must distinguish between what you KNOW and
what you BELIEVE about yourself.
"We
either make ourselves
miserable, or we make
ourselves strong. The
amount of work is the
same."
- Carlos Castaneda
"There are two ways of
exerting one's strength: one
is pushing down, the other
is pulling up."
- Booker T. Washington
Lets Talk
Food!!
Though my own journey,
I have learned that the
struggle to gain selfdiscipline in order to
really master your body
starts with food. We
have been culturally
conditioned to think
about food as more than
what it is—FUEL for
your body. In fact, food
is the most basic form of
consistent control. Stop
fighting your body and
change how you think
about food. Start creating
these new habits.
My Basic
Principles
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Eat to Lose
Small frequent meals are your ticket to a speedy
metabolism. Skipping meals leads to a drop in your
blood sugar which sends your body into fat storing
mode.
Eat Clean
Eating “clean” means filling your plate with whole,
nutrient rich foods. You should have an appropriate
balance of protein, fats, and carbohydrates in your
daily nutrition plan.
Drink Your H20
Get in at least 3 liters a day and you’ll stay fuller
longer. An added bonus is great skin!
Say Goodbye to Sugar
Refined sugar is toxic to your body. Sugar suppresses
your immune system and causes hormonal imbalances
which can lead to chronic fatigue and depression—just
to name a few. So cut it out. Stop the addiction.
Shop Smart
READ the labels carefully. If you can’t pronounce it,
don’t eat it! Fat Free is not all it’s cracked up to be! Fat
does not necessarily make you fat—sugar does.
Bag the Booze
Alcohol is the oldest drug there is! It depresses your
nervous system, dehydrates you, and takes a toll on
your body’s fat burning ability.
A Closer Look
at Clean
Eating
At its most basic, clean
eating is making the
healthiest food choices
possible, opting for
fruits and vegetables,
whole grains, and lean
cuts of meat instead of
processed and refined
foods. To eat clean, there
are a few easy principles
to follow:
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Clean Eating Principles
Eating a mini-meal every two to three
hours (5 to 6 small meals per day total) to
keep blood sugar level and prevent hunger
Combining lean proteins and complex
carbs at every meal
Avoiding all over-processed and refined
foods (especially sugar, white rice, and
white flour)
Avoiding saturated and trans fat, instead
consuming healthy fats
Avoiding soda and other sugary juices and
drinks
Avoiding high-calorie, zero nutrient foods
(i.e., junk food)
Eating proper portion sizes
Drinking at least 8 cups of water every day
The Benefits of Clean Eating
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There are many health benefits to
eating clean, including:
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Fat loss
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Weight loss
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Increased energy
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Clearer skin
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Shinier hair
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Better sleep
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Increased mental well-being
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Clean eating is not complicated, nor
is it expensive. Oftentimes it is
actually cheaper to buy clean eating
foods than it is to buy prepackaged,
processed foods. Although it is less
expensive to eat clean and nutritious
foods, it does require more time in
the kitchen planning and cooking
meals.
What Clean Eating is Not
When describing clean eating, it's
important to point out what eating
clean is not. Clean eating is not a
diet, although it is a great way to
reduce body fat, lose weight, and
keep the weight off. Clean eating is
a lifestyle that requires time,
commitment, and pre-planning and
is not just a way of eating that can
accomplish weight loss or overall
health just by doing it on the
weekends only. Clean eating is not
about deprivation, avoiding food
groups, counting calories or
starvation, but about making
healthy food choices and providing
the body with the best foods
possible.
Clean Food
Examples
PROTEIN SOURCES
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon,tilapia, Cod)
Shrimp
Extra Lean Ground Beef or Ground Round (9296%)
Venison
Buffalo
Ostrich
Protein Powder
Egg Whites or Whole Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat,
London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom
Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets
(fresh meat, not deli cuts)
Soy Burgers
Low-fat cottage cheese
Clean Food
Examples
SLOW BURNING/COMPLEX
CARBS
Oatmeal (Old Fashioned or Quick
Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal
Rye Cereal
Grape Nuts
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Whole wheat or Spinach Pasta
100% Stoneground Whole Wheat
Bread/ Ezekiel Bread
FIBROUS CARBS
Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Okra
Spinach
Bell Peppers
Brussel Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Green or Red Pepper
Onions
Pumpkin
Garlic
Tomatoes
Zucchini
FRUIT
Apples
Grapefruit
Peaches
Strawberries
Blueberries
Raspberries
Lemons or Limes
Clean Food
Examples
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HEALTHY FATS
Natural Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds)
Flaxseed Oil
Coconut Oil
CONDIMENTS
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Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Hot Peppers and Hot Sauce
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc )
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)
Stevia (natural sweetener)
Splenda, Equal, or other calorie free sweetener
Clean Food
Examples
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You aren’t gonna like
this….but you gotta
really bag the Booze.
Drinking alcohol
inhibits your fat
metabolism for 3 days!
Instead Drink:
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Crystal Light
Diet pop
Iced Tea
COFFEE
WATER
If you want to drink, red wine is always a good choice!
Many health benefits including increased
circulation!
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I myself am on a mission to get back in my
competition shape from a nice offseason in
order to compete in Collegiate Figure Nationals
at the end of July.
While my contest diet is not what you will
need to do to get in shape, its motivating to
know that others are working towards similar
goals as you.
I am an open book to help you get where you
need! All you need to do is ask! Email me
anytime at [email protected]

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