addition, an unhealthy gut contributes to insomnia and chronic
fatigue; consider this alongside the fact that many college students
can’t start their day without coffee or an energy drink. Gut health is
imperative for optimal quality of life. Lansink suggests adding lentils
or kidney beans to a meal for adequate dietary fiber. And Kaitlynn’s
advice for enjoying morning coffee is to stay hydrated with lemon
water (which supports digestion) and choose a quality organic bean.
During my conversation with Lansink, she brought up the
importance of getting enough macro and micronutrients daily.
Macronutrients are carbohydrates, proteins, and fats. We need a lot of
these to give us energy! The majority of our macronutrient intake—40
percent in total—should be from carbs, such as bread, grains, pasta,
vegetables, and fruits. There is a misconception that carbs are bad. In
reality, they are essential for our health and should be the largest food
group in our diet. Micronutrients, on the other hand, are vitamins and
minerals. If you aren't getting enough of a specific vitamin or mineral,
you can add supplements to your routine. To find out if you’re getting
enough, get a blood test or speak to a nutritionist.
“Many people are restricting calories so they're not getting
enough of their macronutrients,” explains Lansink. People
develop an unhealthy relationship with their food habits
because of the lack of education. The rise of social
media use, specifically Instagram, isn’t helping.
Users see airbrushed bodies on the app with
thin waists and thick hips, advertising that
[viewers] can achieve
the same

a”
3

   
 

 

6¢

body through laxative teas or low-calorie diets. It’s harmful and fails to
acknowledge that health exists at every size. You don’t have to go to
the gym seven days a week, drink a spinach smoothie every morning,
and avoid carbs to be the healthiest version of yourself. Lansink says
that “regardless of someone’s physical ability, | feel like nutrition is
vital. It’s so important for people to practice mindful nutrition.” That is
paying attention to the food we eat, eating with purpose, and without
judgement. Focusing more so on awareness through the senses
rather than counting and restricting calories. Hoffman affirms this in
saying, “our bodies have this innate wisdom.”

Another barrier to healthy eating mentioned earlier is the cost
of healthy food. According to Harvard Public Health, eating healthy
costs $1.50 more a day, totaling $2000 per year. For the 40 percent
of Canadian post-secondary students who depend on student loans
for their living expenses, tacking another $2000 onto their yearly
budget is unfeasible. As college students, it can be hard to know
which foods create cheap and easy meals. Lansink shared a tip that
frozen produce is equally as nutritious as fresh produce. So, if you’re
low on cash but still want to take care of your health, purchase a bag
of spinach from the freezer section and add it to your next dinner.
Hoffman also suggests meal boxes such as HelloFresh, as you can
oftentimes find discount codes where you don't have to pay full price.
Hoffman says, “it was really awesome just to know that I’m giving
myself something that’s good quality and it’s fairly healthy.”

It is no surprise that college students are more stressed than ever
before. Unsure of how the economy will impact their job prospects
after graduation. Accumulating all that debt and hoping that it’s all
worthwhile. Minimizing stress is ideal for overall physical health.
However, that may be unfeasible for some college students. In the
meantime, start by becoming aware of your boundaries and limits.
Sometimes we take on more than we can handle, which can be

detrimental to our mental health. Hoffman says, “taking time to burn
off the energy that’s related to stress from a holistic perspective.
So that might be moderate to high-intensity exercise. Even
socializing and taking time to laugh can be really, really
helpful.” Chronic stress can lead to burnout, so making time
for exercise and laughter in between studying is beneficial
for a better semester. A person’s mental and physical
health is impacted by what they eat and what company
they keep. Friendship is vital for combating loneliness,
but toxic friends who aren't supportive can be worse than
staying alone. Hoffman reminds readers to “surround
yourself with people who are in the same mindset. Rather
than feeling like you're just trying to advocate for yourself
and don't feel supported.”
Healthy living may seem unachievable for many college
students who are strapped for cash. Thankfully, beans, lentils,
and brown rice are pantry staples that are cheap and versatile.
However, finding ways to eat healthy while living on a college
student budget requires a bit of innovation and choosing a can
of beans over bacon—which may be difficult at the moment—
will pay off long-term. For example, swap out ramen for a quick
coconut lentil curry. Then, freeze the meal and reheat it to fuel you
throughout the week. Or add spinach to the ramen for a more filling
and nutrient-dense meal. Hoffman reminds us that staying healthy
doesn't have to be complicated or expensive. In fact, she says, “it’s
as simple as getting enough sleep, eating foods that feel good in your
own body, and taking 20 minutes a day to do some movement.”

For readers who are interested in learning more about intuitive
eating and nutrition, you can find Kaitlyn Hoffman on Instagram
@thenomnivorenutrition. Readers interested in achieving their health
and fitness goals should reach out to Eve Lansink on Instagram
@trainstripperstrong.

22

Take time to burn off the energy that’s related to stress from a holistic
perspective. So that might be moderate to high-intensity exercise. Even
socializing and taking time to laugh can be reallly, really helpful.

- Kaitlynn Hoffman, Holistic Nutritionist