What does it mean to be healthy? Is the measure of health based off the number on a scale, jean size, appearance or something else? Western society seems to have a backwards impression of what it means to be truly healthy. Like far too many aspects of our culture, perceptions of health are based on outward appearance. As such, those who are skinny or muscular are deemed healthy. Although these traits can indicate health they are not the full picture. A holistic approach is needed to truly understand health.

One obvious example of our culture’s misguided notions of health is the typical meal consumed by an athlete after a workout. The athlete’s plate is often piled high with meat, French fries, a piece of cake and, if it’s Friday, chicken nuggets. These meals are justified with the idea that one’s body just burned tons of calories and needs to replenish. Although the body does need calories to replenish after working out, the quality of calories matters.

Another helpful example is examining weight loss programs, like Nutrisystem. The company boasts of its success at aiding men and women around the world in losing weight. Implied in this weight loss is a sense that individuals using the program became healthier. However, Nutrisystem accomplishes such weight loss through feeding customers low calorie, processed foods that are filled with preservatives, artificial sweeteners and trans-fats. Because the included meals are so low in calories customers will almost certainly lose weight. Yet once again the quality of calories is ignored.

In both scenarios health is reduced to the sole superficial category of appearance. Yet health is much more than one’s jean size or muscle definition. In reality, human bodies are as diverse as snowflakes. Some very healthy people appear slightly overweight while some models and bodybuilders are far from healthy. This reality begs the question of what true health actually is.

Ultimately, health should be understood not only based on how one looks but, more importantly, on how one feels. This interior approach will contribute to the greatest success in health and happiness and is actually quite easy! One simply needs to eat clean and healthy and get regular physical activity. Unfortunately, many factors can get in the way of this. Dieting, counting calories, becoming obsessive about food and overly strict about eating healthy, excessive exercising, etc. can take the fun out of the process. Overall, reducing health to appearance alone is extremely misleading. Instead, keeping things simple and focusing on how you feel will result in true health.

While in college, the question of how to eat healthy with limited time and money is ever-present. Perhaps you live in the Village or are about to graduate and move into your first apartment. Whatever situation you find yourself in, there is always the temptation to disregard all healthy food as expensive and seek to gorge yourself on Ramen and microwavable meals every night. Though it is true that processed foods often cost less, thanks to government subsidies, there are other options! For those facing scarce money and time, this article is your healthy-eating guide.

1. Rice & beans. This meal is a staple for most people around the world who chow down on it at least once per day. When you move into an apartment, one of your first steps should be to buy a giant bag of rice. Various varieties of 15-30 pound bags sell for roughly $1/pound. The bag will last you for months and supply meals cheaper than the value menu at fast food chains. Furthermore, beans cost less than $1 per can. Coupling beans and rice creates a complete protein which will keep you full and fueled.

2. Bananas. Everyone should strive for at least five servings of fruits and vegetables every day. The essential nutrients from these foods are often the first to go when college kids elect for a microwave diet. Thankfully, bananas are extremely cheap at less than $1 per pound. Eating a couple bananas each day is an easy and inexpensive way to reach your five servings of fruits and veggies.

3. Potatoes. As important as fruits are, vegetables are even more important. Potatoes are a great addition to anyone’s diet as they contain more potassium than bananas in addition to plenty of iron and protein. Once again, the cost is usually less than $1 per pound. As long as you don’t overload them with butter, sour cream and bacon, potatoes are another cheap and nutritious option.

4. Oats. Oatmeal can be a great meal any time of day. Adding fruit, nuts and a little brown sugar makes a delicious breakfast, lunch or dinner. Oats only cost $1-$2 per pound and can be heated up in minutes.

5. Frozen vegetables. Various studies question whether freezing vegetables causes them to lose nutrients; however, most experts would agree that this is not the case. Therefore, rounding out any meal with a side of veggies is a cheap and simple task.

Overall, there are many ways to eat healthy despite having budgeted time and money. Get creative and try new foods while staying away from the processed food aisles. Your wallet and body will thank you!

In recent years there has been a huge trend toward organic products. Hipsters everywhere are flocking to Whole Foods to fill their carts with organic produce and other goods. This movement raises several questions: what exactly does organic mean, and does it actually make any difference?

First and foremost, one must understand what is meant by the word “organic.” The United States Department of Agriculture (USDA) defines organic as “products using methods that preserve the environment and avoid most synthetic materials, such as pesticides and antibiotics.” There is some leeway in regards to which foods receive the “USDA Organic” seal, and this can create needless confusion. In its purest sense, the term “organic” denotes food grown or produced without the use of any synthetic materials, including pesticides and antibiotics.

How does this differ from conventional food production methods? Large-scale “factory farms” commonly use artificial fertilizers, pesticides, herbicides and genetically modified organisms (GMOs). Such substances cause several problems. First, they contribute to environmental degradation. Because synthetic materials allow farmers to grow monocultures without crop rotation, nutrients are removed from the soil and not replaced. As the soil quality decreases, fungi, bacteria, insects, and other harmful organisms are attracted to the fields, contributing to soil erosion. Currently, the average rate of erosion on cropland in the United States is about four tons per acre per year. In addition to eroding soil, conventional methods pollute the environment. Constantly spraying chemicals over fields has grave consequences, one of which is the unintended death of helpful insects. Pesticides are a double-edged sword that not only eliminate insects that harm crop growth but also eliminate insects that aid crop growth, like bees. This is reflected by the recent phenomenon of Colony Collapse Disorder (CCD), in which entire colonies of bees mysteriously disappear in large quantities. Bees are necessary to a properly functioning environment, yet the number of bee colonies in the United States has decreased from five million in the 1940s to less than three million today. It is commonly believed that the modern farming systems of monocultures and pesticides are the leading contributor of CCD.

Beyond environmental concerns, conventional farming has negative impacts on human health as well. The aforementioned lack of nutrients in soil has caused many to believe that crops grown through conventional methods lack the nutritional density of organically grown crops. This topic is still debated, yet the mere flavor difference between a conventionally grown tomato and an organic tomato reveals a great disparity in the quality of the produce. Furthermore, the toxic chemical residue that remains on produce from pesticides, antibiotics, herbicides, etc. are dangerous to human health. If such synthetic materials are used to kill living organisms, it doesn’t make much sense for humans to consume them.

Overall, eating organic matters a great deal! It is the sustainable choice for one’s health and the health of the planet.

Sources: “Finding Ultra” by Rich Roll, Fair Food by Oran Hesterman, USDA: “Honey Bees and Colony Collapse Disorder” (http://www.ars.usda.gov/News/docs.htm?docid=15572#public)

When discussing the ethics of meat consumption, many Christians cite two relevant New Testament texts that essentially overturn Jewish dietary rules and regulations. In the Gospel of Mark one reads Jesus proclaim, “Do you not understand that whatever goes into the man from outside cannot defile him, because it does not go into his heart, but into his stomach, and is eliminated?” (Mark 7:18-19 NASB). Furthermore, in the book of Acts, Peter receives a vision in which a sheet of animals is lowered to the ground as God declares no animal to be unholy. Though these passages imply that all food is fit for human consumption, Christian ethics on the topic are a bit more complicated, especially in light of the concept of stewardship.

Stewardship of creation has remained a central theme of the Christian faith throughout church history. Theologians often point to God’s command for Adam to cultivate and keep the land as an indication of the intimate relationship humanity should have in caring for creation. This decree is not limited to Genesis alone. Various passages throughout Scripture exclaim the glory of God as revealed through nature and the innate goodness of creation. Therefore, by definition, it seems that Christians must be environmentalists (in the purest sense of the word). How does this mandate of stewardship relate to meat consumption?

According to Rachel Atcheson of the Humane League of Philadelphia, nine billion animals are currently raised for food in the United States, eight billion of which are chickens. The vast majority of these animals are raised in Confined Area Feeding Operations (CAFOs). An average CAFO contains 500,000 animals and is defined by three main characteristics: (1) Animals live indoors for their entire lives, (2) Animals are crammed into close spaces and (3) Animals receive no individual veterinary attention. The life of animals in such situations is extremely bleak. For example, chickens are typically locked in battery cages (roughly the size of an 8” by 11” sheet of paper), stacked on top of each other and have their beaks clipped off to discourage fighting. Instead of being fed a natural diet of grass they are given processed soy and corn and are injected with antibiotics to reduce diseases and promote digestion of their unnatural diet. As a result, approximately 70% of all antibiotics used in the United States are used in livestock production.

The systems of meat production throughout the United States are not only unsustainable; they are a clear disrespect and exploitation of creation, not only in regard to the ethical treatment of animals, but also in regard to other environmental factors. Much evidence suggests a link between meat production systems and deforestation, climate change and drought. In light of this, Christians should think twice about their support of a system that violates the central task of humanity to care for the beautiful planet God created. Because almost all meat is factory farmed, when we bite into a burger or a piece of chicken, we are playing a role in an unjust system. How should Christians counter this unfortunate reality?

Practically, we cannot all become vegan overnight; therefore, it is important to take small steps. Try fasting from meat one or more days during the week or reducing your meat consumption to one meal per day. Every step contributes to combatting the unethical existence of the meat industry that is surely at odds with Christian ethics.

A lot of what we believe about health and fitness is derived from creative marketing schemes, the influence of lobbyists and distorted information. It is no wonder that there are so many diets that uphold conflicting messages. As consumers, it can be downright confusing trying to figure out which foods to eat when establishing a healthy diet. The following list will help guide you as it exposes foods that are often thought to be healthy but actually carry serious concerns.

1. Conventional breakfast cereals and bars. These are often touted for their ability to lower cholesterol, provide a large portion of daily whole grain and fiber needs or serve as a means to reduce caloric consumption. These benefits come with an equal amount of risk though. Most of these boxed goodies contain high amounts of additives and artificial sugars. Examples include the various cereals served in the dining commons, Quaker Chewy Bars and other similar products. As a rule of thumb, if you can’t pronounce the words found on a product’s ingredient list, then it probably isn’t worth eating.

Alternatives: Oatmeal is the only whole food commonly eaten at breakfast in the United States. It is full of antioxidants, fiber and actually accomplishes what most breakfast cereals can only claim to!

2. Greek yogurt and Whey Protein Powder. No doubt, these products contain a great dose of protein. Protein is very important to muscle repair and overall health; however, the source of this protein is important. Yogurt and whey products, being dairy, are almost always pumped full of hormones, create mucus build up and are acid-forming in our bodies. As a result, our bones are stripped of calcium. Furthermore, a diet high in animal products is correlated to many major diseases, including heart disease, cancer and diabetes.

Alternatives: Many whole foods contain high amounts of protein, like nuts and beans. If you’re still craving the texture and taste of yogurt, check out coconut and almond yogurts!

3. Sports drinks and Juice. After working out, replenishing glycogen and electrolytes is certainly necessary, but sports drinks are often nothing more than sugar and hardly provide sufficient electrolytes. Similarly, most juices, including orange juice and apple juice, contain far more sugar than nutrients. These drinks consist more of artificial flavor and sugar than they do real fruit, despite what the bottle may claim. Orange juice, for example, contains the same amount of sugar as Coca Cola!

Alternatives: Coconut water is a great natural alternative to sports drinks because it contains high amounts of electrolytes. Fresh squeezed is the only way to actually receive nutrients from juice so most people should just stick to water if all that’s available is bottled juices, like Tropicana.

4. Meal replacement/Weight Loss Programs. These programs, including Nutrisystem and Weight Watchers, are extremely popular methods of losing weight and most accomplish this goal for thousands of people. However, there is a false correlation between having a low weight and being healthy. The problem with these programs is when they reduce quantity, they also reduce quality. Most of the ingredients in these meals are artificial. And what’s more, such plans are not sustainable and end after several months.

Alternatives: A balanced diet of whole foods, consisting mainly of vegetables, fruits, nuts and legumes. It’s essentially impossible to gain weight when abstaining from processed foods!

There is a prevailing theme in modern western culture that one needs to consume a lot of protein in order to be healthy. This message persists through commercials, food labels, and fitness “experts,” among other sources. Furthermore, protein is typically associated with animal products alone. Meat and protein are essentially synonymous in our culture. Surrounded by this message, many of us have come to believe that we must devour meat, chug whey protein shakes and drink milk in order to recover after workouts and build muscle. Yet, we often believe such notions without taking a step back to ask, what is protein? How much should I consume? What sources are best?

Let’s start by examining what exactly protein is. Proteins are essentially strands of amino acids that the human body synthesizes. There are 21 amino acids needed for the human body to create protein and most of these are actually created by our bodies. The remaining nine are known as essential amino acids because they must be ingested through the food we eat. So which foods contain these essential amino acids? It will come as a surprise to most people that they are found in copious amounts in the plant kingdom! In fact, meat and dairy products only contain amino acids because these animals have eaten plants. It is true, however, that most plants do not contain all nine essential amino acids. But, by simply eating a variety of grains, nuts, seeds, vegetables and legumes our bodies brilliantly assembles proteins out of the variety of amino acids consumed.

Yet many people will still worry that they cannot get enough protein from these plant-based sources alone. After all, isn’t more protein better? Not necessarily. No scientific study has ever shown that excess protein consumption, beyond the advised 10 percent of daily calories, has beneficial effects on muscle growth and repair. In fact, this excess protein is actually converted into an inefficient energy source and stored as fat, while also putting undue stress on the kidneys. Furthermore, a long-term diet high in animal protein is linked to the onset of cancer and heart disease. It makes a lot of sense then to stick to a protein intake of the advised 10 percent of daily calories. To be more exact, this breaks down to 0.8 grams per kilogram of body weight or 1 gram per kilogram of body weight for athletes. In reality, the typical American consumes twice this amount of protein every day! If you calculate your protein consumption you will probably find that you are consuming too much protein on a daily basis as well (not to mention, most of this intake probably comes from animal-based sources). For example, a 160-pound athlete has a recommended daily intake of 72.5 grams of protein. Though this number might sound high it is actually almost impossible to go through a typical day and not reach this level, even when abstaining from animal products. The following data proves this point:

• 1 cup of black beans contains 15.2 grams of protein
• 1 cup of lentils contains 17.9 grams of protein
• 2 tablespoons of peanut butter contains 8 grams of protein
• 1 cup of oatmeal contains 6 grams of protein
• 1 cup of spinach contains 5.4 grams of protein
• 1 cup of broccoli contains 4.6 grams of protein

The above list is just a glimpse of the copious amount of protein found in plant-based foods. Indeed, your body will respond happily to a giant salad after a long workout instead of the typical protein shake and T-bone steak that contain artery-clogging cholesterol and saturated fats. Evidently, much of what our culture teaches about protein is nothing more than a dangerous myth.