Pick your sushi wisely

Sushi is definitely a healthy choice when choosing a place to go out to eat. However, many people fall into the trap of thinking every roll on the menu is healthy. In fact, many rolls accumulate extra calories in sauces and preparation techniques that you would never expect. You may be surprised to learn what your favorite sushi rolls are hiding.

Stick to these rolls:

1.) Rainbow roll- Nori, rice, avocado, surimi, plus a variety of raw fish arranged on top

Although this roll is higher in calories than most of the healthier rolls, it’s loaded with healthy fats. 476 calories for 6-8 pieces.

2.) Cucumber roll- Nori, rice, cucumber

Cucumbers are a low-calorie solution to your daily allotment of vitamins A and C, and fiber. 126 calories for 6-8 pieces.

3.) Avocado roll- Nori, rice, avocado

Avocado is a good source of healthy monosaturated fats. 140 calories for 6-8 pieces.

4.) Tuna roll- Nori, rice, tuna

More than half the calories come from the protein in tuna. 184 calories for 6-8 pieces.

5.) California roll- Nori, rice, avocado, surimi

This roll is a good start for sushi beginners since there’s no raw fish involved. 255 calories for 6-8 pieces.

Try to stay away from these rolls:

1.) Spicy tuna roll- Nori, rice, tuna, mayo, chili sauce

The calorie count raises as the heat intensifies; add some wasabi to your tuna roll and save over 100 calories. 290 calories for 6-8 pieces.

2.) Philadelphia roll- Nori, rice, salmon, cream cheese, cucumber

The cream cheese adds unnecessary fat to the otherwise healthy roll. 290 calories for 6-8 pieces.

3.) Salmon and avocado roll- Nori, rice, salmon, avocado

Although high in calories, this roll offers healthy fats in two forms: salmon and avocado. 304 calories for 6-8 pieces.

4.) Eel and avocado roll- Nori, rice, avocado, eel

Eel is almost always covered in a sugary brown sauce so make this your full meal if you’re choosing this roll. 372 calories for 6-8 pieces.

5.) Shrimp tempura roll- Nori, rice, shrimp, tempura batter, oil for frying

The roll is perfectly healthy-until you coat it with a thick batter and fry in hot oil. Skip this roll completely and look for shrimp that are not deep fried. 508 calories for 6-8 pieces.

Healthiest and unhealthiest states

The UnitedHealth Foundation has come out with the annual report that ranks all 50 states in order of healthiness (one being the healthiest state and 50 being the unhealthiest). The ranking considers 22 different health indicators, including cancer fatalities and how many children receive the recommended vaccinations. UnitedHealth Group Executive Vice President Dr. Reed Tuckson says the report is meant to draw attention to public health issues, particularly the twin challenges of smoking and obesity. As in the past, New England states rank among the healthiest, while Southern states are towards the bottom. Arizona came in at 27. Here are the top five healthiest and unhealthiest:

The five healthiest states are:

1. Vermont
2. Utah
3. Massachusetts
4. Hawaii
5. New Hampshire

The five unhealthiest states are:

1. South Carolina
2. Louisiana
3. Alabama
4. Oklahoma
5. Mississippi

Want to know where your home state lies? Visit forbes.com for the full list.

Worst Holiday Foods

With the holidays quickly approaching, many are day dreaming of turkey, pies, potatoes and egg nog. But don’t stuff yourself too quickly: many holiday foods are packed with sodium, calories and carbs. According to Men’s Health, here are some of the worst holiday foods, and easy substitutes to help keep the pounds off:

Worst hot drink:

Egg Nog:

-350 calories

-19 g fat

-22 g sugar

Easy substitute: Homemade hot chocolate has 120 calories, 4 g fat and 15 g sugar.

Worst appetizer:

Crab Cake:

-400 calories

-19 g fat

Easy substitute: Shrimp cocktail has 165 calories and 1 g fat.

Worst cocktail:

Gin and Tonic

-210 calories

-22 g sugar

Easy substitute: A glass of champagne has 100 calories and 5 g sugar.

Worst dessert:

Pecan Pie a la Mode

-810 calories

-65 g fat

-55 g sugar

Easy substitute: Chocolate fondue has 340 calories, 10 g fat and 28 g sugar.

Worst dip:

Spinach and Artichoke Dip:

-285 calories

-17 g fat

Easy substitute: Melon balls wrapped in prosciutto has 100 calories and 7 g fat.

Worst entrée:

Prime Rib

-750 calories

-45 g fat

Easy substitute: Beef tenderloin has 165 calories and 7 g fat.

5 Harmful Household Items

Germs are everywhere, but do we ever really think there may be more in our own homes? Here are five things in your home that may be detriments to your health:

1.) Your sponge

There may be as many as 20 million microbes on your sponge as you read this. But many people don’t realize you need to clean your sponge. The best way to clean a dirty sponge is to put it in the dishwasher or microwave it on high for 1 minute.

2.) Your bed

The first thing we do when we get home from a vacation is throw our suitcase (and maybe ourselves) onto our bed. But you may have picked up some hidden hitchhikers during your trip. The Environmental Protection Agency says bedbugs are on the rise and becoming an increasing health problem. The best way to steer clear of pesky mites? Wash everything in your suitcase. Also, clean your suitcase with a brush and vacuum the inside.

3.) Your laptop

Did you know that average public toilet contains 41 germs per square inch? According to the a study done by researchers at the University of North Carolina Health Care System, there are 21,000 germs per square inch on the average personal keyboard. The best way to keep your keyboard clean is to frequently wipe it down with antibacterial wipes.

4.) Your doorknob

Think of how many people touch your doorknob a day; your roommates, friends stopping by, your landlord, the pizza guy. Now think of where they may have been before and what they may have touched. Wipe down your doorknob frequently with sanitizing wipes or sprays.

5.) Your salt and pepper shakers

Have you ever cleaned your salt and pepper shakers? They may be things you touch multiple times a day: before cooking, after handling raw foods while cooking or at the dinner table. Salt and pepper shakers are also commonly shared, so make sure to put them in the dishwasher before refilling or wipe them down with antibacterial wipes in between washes.

Indoor Tanning: Spray Tanning vs. Tanning Bed

Everyone loves that bronze color we get during summer vacation, but many of us go to great lengths to keep the golden-glow year-round. As the trend of indoor tanning has risen within the last few years, more experts have been coming out with conflicting opinions of the harms of hitting the tanning salon. Here is a comparison of the two different forms of indoor tanning:

Spray tanning: Spray tanning (also known as Mystic tanning) is the application of a colorless chemical called dihydroxyacetone (DHA) in the form of a mist or a spray. DHA interacts with the amino acids in dead skin cells to produce a brown color change. There is no evidence that DHA is toxic and it is not absorbed through the skin. However, you need to follow directions exactly when getting a spray tan: wear the hair net, put on the nail stickers and apply the tan-resistant lotion just as the tan technician tells you! If you don’t follow the rules, you’ll come out looking streaking and splotchy. It takes a few hours for the skin to darken, and the tan usually lasts for about a week.

Tanning bed: Tanning in indoor beds carries many of the same risks as tanning outdoors in natural sunlight. A tanning bed contains a concentrated form of UV rays that could increase the risk of skin cancer. You also run the risk of damaging your eyes if you do not wear the proper eyewear. However, the tan you get in a tanning bed generally lasts longer and looks more natural.

Low-calorie beers

It’s officially football season, which means lots of BBQ, beer and, unfortunately calories. Try sticking with lower-calorie options to keep your total weekend count down. Here are ten of the lowest-calorie beers:

1.) Becks Premier Light                                                          64 calories

2.) Miller Genuine Draft Light 64 (MGD 64)                  64 calories

3.) Michelob Ultra                                                                   95 calories

4.) Natural Light                                                                       95 calories

5.) Miller Light                                                                          96 calories

6.) Sapporo Light                                                                     96 calories

7.) Milwuakees Best Light                                                    98 calories

8.) Budweiser Select                                                               99 calories

9.) Coors Light                                                                       102 calories

10.) Keystone Light                                                             104 calories

The truth about cardio

Everyone knows that getting your heart pumping on the treadmill or stair climber is part of the typical workout routine. But what does cardio really do? Truth is, cardio does more than just burn extra calories. Cardio is important because it helps makes your heart strong (so it doesn’t have to work as hard to pump blood), increases your lung capacity and reduces the risk of heart problems (such as a heart attack). Doing cardio has also been linked to better sleep and reduced stress. According to Paige Waehner from about.com, “cardiovascular exercise simply means that you’re involved in an activity that raises your heart rate to a level where you’re working, but can still talk.” So how much is that? Waehner suggests doing 20 minutes of cardio 2-4 days a week to maintain your current fitness or 30 minutes 4 or more days a week to help lose weight. She also suggests working at a higher intensity for shorter workouts; for longer workouts keep intensity low so you won’t wear yourself out.

Not a fan of the gym? Cardio comes in many different forms, so focus on what you like to do. Here are some suggestions:

-run around Tempe Town Lake

-bike to class instead of driving

-swim laps in the pool

-walk around the mall

-join an intramural team at the SRC

-hike Camelback Mountain

Better Fast Food

I’ll admit it: I indulge in a late night snack every once-in-a-Saturday-night. What college student doesn’t? Unfortunately, most of the time our choices aren’t the healthiest-especially when it’s late and the only thing open is the drive-thru. However, we can cut at least a couple calories by making the right choice at the window. According to Men’s Health, here are some of the best fast food meals under 500 calories:

Wendy’s:

Ultimate Chicken Grill Sandwich with a Mandarin Orange Cup and a Medium Iced Tea
480 calories
7 g fat (1.5 g saturated)
980 mg sodium

McDonald’s:

Premium Grilled Chicken Classic Sandwich with a Side Salad (with Newman’s Own Low Fat Balsamic Vinaigrette) and a Medium Iced Tea
480 calories
13 g fat (2 g saturated fat)
1,945 mg sodium

Jack in the Box:

Chicken Fajita Pita with Side Salad (Low-Fat Balsamic Vinaigrette Dressing) and a 20-oz Fresh Brewed Iced Tea
390 calories
13.5 g fat (5 g saturated)
1,650 mg sodium

Burger King:

Whopper Jr. without Mayo with Garden Salad and 10-oz Minute Maid Orange Juice
445 calories
12 g fat (4.5 g saturated fat)
520 mg sodium

Carl’s Jr.:

Charbroiled BBQ Chicken Sandwich with Side Salad (Low Fat Balsamic Dressing) and Medium Iced Tea
445 calories
8.5 g fat (2.5 g saturated fat)
1,690 mg sodium