New Harbinger Publications: As a student, what about The Smart Student’s Guide to Healthy Living do you think will appeal to your peers?

Fred Smith: The Smart Student’s Guide will appeal to my peers because it is a collection of student experiences and ideas, coupled with proven scientific research, which allows students to maintain control of all their life choices while still enjoying the college experience. Having advice on matters that you take for granted (such as your diet) and matters you haven’t yet thought of (such as scheduling or managing stress) in one easy, turn-and-scan guide gives students a resource that doesn’t need to be read from cover to cover to be entirely useful.

NHP: Even after learning the distinction between different types of food (e.g., whole foods, colored foods, white and refined foods) what do you recommend students do to strengthen their willpower?

FS: The toughest part of starting a new eating plan (and sticking to it) is finding one within your means and committing yourself to that plan ONLY. Too many students put on pounds at college and go on a crash course to lose them, or go to extreme measures to avoid gaining the Freshman Fifteen. The best part of our book is that it has multiple plans for your individual level of dedication; it’s not a one-size-fits-all book. If you want to start by cutting all fat out of your diet, we can do that with the whole-foods plan. If you want to start by simply adding a glass of milk to each meal, that works too. The important thing is that you pick what works for you, and stick to it, NO MATTER WHAT!

NHP: After all you’ve learned while researching your book, what strategies do you now employ when snacking to avoid undermining your healthy meal planning?

FS: I employ many strategies in the book, especially in regard to organization. I was terrible at managing stress and my lifestyle during my freshman year. By using the strategies of making lists and not undertaking too many things, I’ve allowed myself to enjoy the college experience by pushing myself academically, but not taking it so seriously as to not enjoy the other aspects of collegiate life. I also employ the diet plans of a salad before every meal, and a glass of milk with everything. This doesn’t mean I’ve cut junk food out of my diet completely. I simply chose to consume other things first. This may shrink the portion size of other less healthy foods that I eat, but in moderation, everything is good. Finally, I try to get at least a half hour of stimulating activity each day. This can be something like running, lifting weights or playing a sport, but in reality, anything and everything that allows you to break a sweat or get your heart pumping is great for you.

NHP: How would you approach a friend or dormitory neighbor whose health or habits concerned you?

FS: You cannot force the strategies in our book on someone, no matter how dire the need is for assistance. Our book, and the strategies in it, will work best when the reader makes a conscious choice to implement them in their lives. The book gives students inspiration and ideas, but it is not something that students should push on other students if they are not ready to make the change.

NHP: Given that to some extent drugs and partying are part of the college landscape, what advice do you have to give your peers on avoiding these potentially dangerous activities in favor of more productive ones?

FS: Drugs, drinking and other illicit activities decorate our college landscape as frequently as baseball caps , Frisbees, and textbooks. I have found in my personal life that surrounding yourself with friends who have the same lifestyle as you do is the easiest way to avoid situations where you might make choices you are uncomfortable with. Finding an activity, be it a club or sport, which you enjoy and is healthy for your overall well-being is another step. It can be as simple as playing intramural sports or taking a work-study job that is more entertaining than work; being a DJ at the campus radio station is an example. Ultimately, there is no way to avoid every activity that bothers you all the time at college, due to the wide variety of personalities and interests that collegiate life brings. But it’s easier to say no when you have people behind you who will say no with you.

NHP: Can you suggest any everyday activities that students can do to maintain their health between classes?

FS: Maintaining health between classes is difficult for any student on the go, especially ones who are involved in heavy class loads or multiple activities on campus. However, I would advise students to both be active and relax at certain times during the day. If you have 45 minutes before your next class and your dorm is nearby, drop in for a catnap to recharge your batteries. If you have a class on the top floor of a building, take the stairs instead of the elevator for a quick cardio workout. Situations like these are perfect examples of how you can make time and environment a part of your healthy, everyday life!

NHP: As a parent, what about The Smart Student’s Guide to Healthy Living do you think sets it apart from other “how-to” college transition titles?

M.J. Smith: The Smart Student’s Guide to Healthy Living addresses a host of lifestyle choices that are not investigated in other guides. It is this range of information that sets it apart. As we interviewed both students and health experts about health and its relationship to academic success, we discovered new research like sleep deprivation leading to weight gain. This relationship and strategies for healthy sleep are contained in the book. But so is a simple health kit for the dorm. Parents who are concerned about how their student might choose to deal with the normal stresses of college will find a list of almost 50 healthy releases in this book. So this project goes way beyond simple First Aid and a dorm room diet to cover exercise, sleep, stress, and staying organized.

NHP: How do you think parents can encourage their children to maintain healthy eating habits when they are often hundreds of miles apart during college?

MJS: Parents can encourage healthy eating by being examples themselves and engaging young adults in talking about nutrition. For instance, in our book, the concept of whole foods versus refined foods is both explained and tested. Reinforcing the differences in both nutrients and calories in baked potatoes versus french fries or a fresh apple and an apple fritter is one way to encourage intelligent food choices. Most of all, I have learned through our work with college students that this new century generation intends to use information to live intelligently. They don’t intend to be fooling around when it comes to their health, their academics and their ultimate life success. So, parents must reinforce their discoveries and join with them in making healthy choices.

NHP: What advice would you give to a student seeking help with a drug problem or eating disorder?

MJS: On every campus, there is a counseling center or a health services office. This is a best first choice, especially for students who do not have a trusting relationship with a resident advisor or a trusted roommate.

NHP: At what point does exercising become “abusive” and what can a student do to get out of that cycle?

MJS: Any time that a lifestyle choice such as exercise gets in the way of normal health and daily functioning, it can be viewed as abusive. As an example, if a student stayed up late to do a dorm room workout for several hours, and became sleep deprived, this would be a red flag that exercise was interfering with normal health. To get out of that cycle, or any unhealthy cycle, students have to ask themselves honestly if their physical or emotional health is deteriorating. This is very difficult. Often, it is a friend who makes a first comment, like, “Gee, you stayed up pretty late exercising.” Forming a trusting relationship with a roommate is another check on any abusive lifestyle pattern that may develop during the college years.

NHP: What advice can you offer roommates on how to best coordinate schedules to minimize interfering with each others’ sleep and study routines?

MJS: During those first few days of getting to know each other, roommates should map out a sample schedule for that semester or term. Writing it down and saying to each other, “I try to go to bed by midnight,” is a way to set an expectation that the room needs to be dark and quiet. The other roommate then has a choice to go to another study area, create a dark and quiet corner in the room to stay up, or go to bed near the same time. Simple and straight forward communication, not being afraid to say, “My sleep is important,” is the best approach to this coordination.