Happy, Strong, and Healthy Magazine spring 2016 by Alyssa Gonzalez

SPRING 2016

Kate Hall ( PLACED WITH LOVE THOUGHTS AND EXPERIENCES OF ADOPTED CHILDREN COMING OUT INSIGHT FROM AN "OUT" COLLEGE STUDENT GRILLED TO PERFECTION FUN AND FRESH, GRILLED RECIPES PERFECT FOR SUMMER

)

2016 OLYMPIC HOPEFUL LIVING WITH DIABETES AND CELIAC DISEASE

On the Cover

PLACED WITH LOVE Thoughts & experiences of adopted children

>>> Happy

M IS FOR MONEY

COMING OUT

Insight from an "out" college student

KATE HALL: DRIVEN 2016 Olympic hopeful living with diabetes and Celiac disease

YOUR OWN TRIATHLON

Simulate a triathlon with these running, biking, and swimming workouts

>>> Healthy

NUTRITION FOR COLLEGE STUDENTS

Healthy eating advice for college students

GRILLED TO PERFECTION Fun & fresh, grilled recipes perfect for summer

CHIROPRACTIC &

COLORS OF LOVE A love style quiz

Alternative ways to manage stress

Financial advice for MASSAGE THERAPY college students looking Combating stress with the to manage their money aid of chiropractors and in a smart way massage

>>> Strong

table of contents

YOGA IS FOR EVERY BODY Mental and physical benefits of practicing yoga

LETTUCE EAT HEALTHIER

ACNE GUIDE

Causes and cures of common acne problems

GOT STRESS?

AN HONEST ACCOUNT OF TRY & TRY AGAIN Experiencing group fitness classes for the first time

MEAL PREP TIPS

SIMPLE

Five tips for aspiring meal SUPPLEMENT GUIDE preppers A guide to dining out the An intro to popular healthy way supplements

THIS VS. THAT

Healthy substitutions for popular ingredients and foods H S H S P R I N G 2016|

masthead

Editor in Chief

HANNAH MARSH Managing Editor

DEVIN WILLMOTT Finance Director

JUSTIN THESING Adviser

JASON WIEGAND E D I TO R I A L

Content Editor

RACHEL GERONIMO

Cassidy Boe, Emily Benda, Hannah Chute, Lauren Millen, Christie Smith, Amanda Rice, Megan Rodahl, Liz Gomez, Jenna Reeves, Jessica Bennett, Breana Riley, Caitlyn McCreight, Mollie Schultz, Abby Patterson, Alyssa Trumbower, Sadie Lewman, Kelly O'Connor

CO PY E D I TO R S

B R I L E VA N D O WS K I Strong Section Head M A R G A R E T C U R R Y Happy Section Head J E N N A R E E V E S

Copy Chief/Healthy Section Head

Jessica Bennett, Tomhas Huhnke, Caitlyn McCreight, Noelina Rissman

D E S I G N & P H O TO G R A P H Y

Design Directors

A LY S S A G O N Z A L E Z & A L E C N O R E M

Lia Gomez, Lauren Vespa, Sadie Lewman, Haley Murray, Kaeley Dunteman, Felix Nguyen,

Mica Magtoto, Lani Tons, Bei Wei Cheng, Jenna Reeves MARKETING

MADI OTT Public Relations Director K I A P e K a r n a Communications Director E L L E N C O L V I L L E Advertising Director

Maureen Duggan, Shelby Smith, Maziam, Stephanie Caceres, Stefanie Reed, Riley Dunbar, Lauren Vespa, Erin Eastman, Megan O’Dwyer, Cayla Garcia, Noelina Rissman, Megan O’Dwyer

H S H S P R I N G 2 01 6

editor's letter

We all have our own obstacles. Maybe you’re battling a physical struggle, like our story on Kate Hall, an Iowa State track runner who is combating both Type 1 Diabetes and Celiac Disease while training for the Olympic trials. Perhaps it’s an internal fight, like “Alec’s Story,” and you find yourself torn between what you want and who others expect you to be. You might be starting out on the long and winding journey of recovery or just trying to find a way to love the skin you’re in. Good news - this issue is full of people who are facing similar situations. One thing they all have in common, however, is their drive and will to overcome. These stories come from everyday students on campus, not unlike most of you, who are taking control of their own lives and bravely paving their own ways through the world. Part of living a Happy, Strong and Healthy life is learning to press on despite your circumstances, and we hope you’ll find the inspiration that you need to do just that inside the pages of this magazine. I think I speak for our entire HSH team when I say, “Thank you.” Thank you for supporting this publication that so many people have put countless hours into, and thank you for helping us spread the message of what it means to truly live a Happy, Strong and Healthy life. Positive Vibes,

Hannah Marsh H S H S P R I N G 2016|

HAPPY 7

M is for Money: Financial advice for college students looking to manage their money in a smart way

Chiropractic and Massage Therapy: Combating stress with the aid of chiropractors and massage

Colors of Love: A love style quiz

Placed with Love: Perspectives of adopted children

Got Stress?: Alternative ways to manage stress

H S H S P R I N G 2 01 6

Coming Out: Insight from an "out" college student

happy

is for

ONEY

oney continues to be the top cause of stress in America, according to the American Psychological Association. Over 60% of adults surveyed expressed finances as their main cause of stress. Your ability to manage money means more than your ability to provide. Just because you don’t make as much as your neighbor, doesn’t mean the grass is always greener. What we are trying to say is that it’s not about the size of the boat but the motion of the ocean. For most financial matters, unless you would consider yourself an expert, we would advise you to do a little research, and then contact a professional in the appropriate field.

A home is

THE BUYER

Sources: www.dodcommunitybank.com/home/resources/calculators/living_expenses) www.cicmoney101.org/Articles/Paying-For-College-How-To-Make-A-Budget.aspx) Chart: www.360financialliteracy.org/Topics/Retirement-Planning/Retirement-PlanningBasics/Getting-an-Early-Start-on-Saving-for-Retirement

• Plans to be there MORE

THAN 5 years • Considers themselves a handy person • Wants to own property • Okay with paying property taxes • Lives in an area with a stable housing market • Suitable credit score • Low interest rate on their mortgage • Responsible and takes care of things

THE RENTER

• Plans to be there LESS

THAN 5 years • Not good at fixing things • Slightly irresponsible • Doesn’t understand property taxes • Lives in an area with an unstable housing market • Not the best credit score • Has a high interest rate on their mortgage

in college can teach you how to handle your money later in life. Alongside all of the stress associated with college, money doesn’t have to be an additional burden. Adequately managing your money can help lower finance-related stress and give you an understanding of how rich of a spouse you may need to find (just kidding). Use this guideline to help you get started toward a less stressful financial future.

List Income: Financial aid, scholarships/grants, work

study/job, student loans, gifts from parents/other family members, etc. (Make into all of the same terms, i.e. Yearly, Semester, Monthly)

List Expenses: Tuition and fees, books, room

and board/housing, food and hygiene products, transportation, insurance,cellphone, bills, clothes, entertainment, Are you over or under on expenses to income?

Managing: Now that you know how much you have

Retirement

may seem like a long ways away. However, it is never to early to start retiring. What you do now will likely payoff in the long run. Here is something to think about:

(

Budgeting

This is a hypothetical example and is not intended to reflect the actual performance of any specific investment. Earnings are pretax, and may be subject to income tax when distributed.

)

coming in and going out, try to budget out a certain amount for each category of expense so you can start saving or make sure you have enough week-to-week or month-to-month

Savings: Create long term (car, house, etc.) and short term saving goals (concert tickets, vacation, etc.)

Tips: When planning your budget, be conservative with your estimated income and generous with your estimated expenses. Always remember to plan for emergencies and save for big purchases.

Contribute $200 per month to age 65 at different hypothetical earnings rates Start at age 20

Start at age 30

Start at age 40

Start at age 50

$174,931

$121,510

$77,764

$41,943

$301,894

$182,746

$102,826

$49,218

$551,199

$284,942

$138,599

$58,164

$1,054,908

$458,776

$190,205

$69,208 H S H S P R I N G 2016|

BY Justin Thesing DESIGN Alyssa Gonzalez

one of the single largest purchases many consumers will make in their lives. However, for various reasons, some may choose to rent as an alternative. When deciding whether to buy or rent a home, there are many factors to take into consideration like length of occupation, handiness, taxes, responsibility, market perception, and adequate credit rating

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c h i r o p r ac t i c

M a s s T h e r

“Working out the kinks” in its Importance

a a

BY Megan Slattery DESIGN/PHOTO Alyssa Gonzalez/Rachel Geronimo

H S H S P R I N G 201 6

g p

e y

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icture this: you have three exams, a paper and two online assignments due this week. You also have a job that you work three days a week from 7pm to midnight, as well as 8 am’s on Monday, Wednesday and Friday. Now, in between these events, don’t forget to find time to study, eat, exercise, and what’s that one thing we’re supposed to get each night in order to function? Oh yeah, sleep.

If your blood pressure isn’t rising just reading this, then you must be a superhuman. All of those tasks piled up into a week can create a lot of stress, something that college students are familiar with. With stress comes physical, mental and emotional tolls on our health and well being, which can limit our performance and ability to function day-to-day, eventually adding up down our life path. Stress: It’s Taking More of a Toll than you Think Our body’s nervous system has two modes of function. The parasympathetic nervous system, termed as our ‘rest and digest’ system, is active when we are calm and in a state of relaxation. The other system is our sympathetic nervous system, also known as our ‘fight or flight’ system. This is what’s responsible for the increase in blood pressure and tension in muscles when we are nervous or under stress. These two systems are essential in our lives; after all, without the ‘fight or flight’ response, our reflexes to life-threatening situations would be nonexistent, and our lifespan would be much shorter. However, too much of anything can be detrimental to our health, especially when it comes to stress. “Essentially, the body doesn’t know the difference between running from a tiger, or cramming for a test. It is the same physiological response in the body when you’re under that ‘fight or flight’ response.” Peter Strauss, a chiropractor for Reset Whole Body Health Clinic in Ames, describes it with this scenario. So when you’re spending late nights studying and cramming, plagued by worry, your body is responding in the same manner it would if it were faced with a life-threatening

△

H S H S P R I N G 2016|

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situation: your muscles tighten up, creating tightness that can eventually lead to discomfort and pain. Additional Factors on the Path of Life In today’s society, the effects of stress are only magnified by our everyday habits. Strauss puts it like this: “Most people operate in a state of flexion. That means you’re leaning forward, you’re studying, you’re driving, your shoulders are rolling forward, the head is coming forward.” This constant posture creates an imbalance in the muscles, making us strong in the front but weak in the back. Additionally, there is a forward pull on the head that is comparable to carrying the weight of a large bowling ball on our shoulders. It also creates a habit that is very difficult to break. These habits can become ones we carry with us on the path of life. Combating the Stress: A New Path Now that I’ve got you stressed about your stress,

you’re probably asking yourself, “What do I do about this?” Keeping in mind that we are college students, our priorities are focused on cost and time. The cheaper and faster, the better. What if I told you that in one hour, you could feel relief from months of built-up stress and tension? For a minimal price, you could feel like a new person. The Iowa State campus, as well as the Ames community provides several resources for students to unwind and refocus, some resources not even costing a dime. One of those untapped resources is chiropractors and massage therapists. With several clinics located throughout Ames, there are plenty of places to go, no matter where you live. Strauss, who has been practicing chiropractic for nine years, is the owner of the Ames Reset location as well as one in Ankeny. He understands that college students are at one of the busiest times of their lives, and that we “need an avenue to balance out the stress

H E LP YOU RSEL F @ HOME!

[

Five things you can do to combat tightness and tension caused by stress

]

1. MOVE! For every 45 – 60 minutes of sitting, get up and walk around for 1 – 4 minutes. Doing some stretches can also help to prevent muscles from becoming tight. Moves like lunge stretches, or simply stretching your arm using a doorway can combat the forward position we tend to sit in.

4. SLEEP! Focus on getting more sleep in the right position for your body. Chiropractors advise individuals who like sleeping on their back to not use too thick of a pillow; for those who sleep on their side, a pillow that is equal to the thickness from the shoulder to the ear is recommended. This keeps the spine in alignment.

2. YOGA! This is not only an excellent way to stretch but to focus on good breath. Not to mention yoga can be incredibly relaxing.

5. LIFT WEIGHTS! Now, I’m not advising you to sign up for the Iowa State Weight Club and try to max out at bench presses or squats, but with a lot of strength in the front muscles of our body, it’s important to maintain a balance. Exercises like rows focus on strengthening the muscles between our shoulder blades, an area that could commonly use strengthening.

3. HYDRATE! Our body is 70% water. Ever notice how plants shrivel up without enough water? Our body doesn’t quite do that, but it’s noticeable when we are dehydrated nonetheless.

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of everyday life.” Tessa Allred, a massage therapist at Reset, is a current student at Iowa State, and knows all too well the stress that can accompany the demands of working towards a degree. “Coming and getting a massage is an hour for you to just decompress and relax,” Allred says. Sometimes, that one hour is just what we need, a chance to allow our bodies and minds to relax, recharge, and reset.

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CHIROP RACTIC & MASSAGE THERA PY MY THS DEBUN KE D Anyone who is even slightly familiar with chiropractic or massage therapy probably has a set opinion about it. If you have any worries or concerns, fear not! Strauss and Allred are here to clear the air and set some common myths straight

MYTH: “Was that cracking sound a bone breaking?”

FACT: The ‘crack’ or ‘pop’ sounds that can accompany an adjustment are air bubbles popping due to a change in pressure. And don’t be alarmed, the popping doesn’t cause arthritis; in fact, it can decrease the chances of arthritis in the back.

MYTH: “Once you go to a chiropractor, you always have to go.”

FACT: It’s your choice how often you see a chiropractor—whether you want to go every month, or have a one-and-done deal, it’s completely up to you. Their goal is to help you onto a path of wellness, and some people find themselves straying from it more than others. Also, chiropractors can provide stretches and techniques to improve flexibility, as well as advice to change daily habits that might be causing some problems.

MYTH: “I saw a movie last week where a guy had his neck snapped in half . . . can chiropractors do that?”

FACT: Television seems to do a good job of poorly depicting a common move chiropractors use to improve neck function and mobility. Strauss says that he explains everything he is doing with a patient to them and will never do anything to harm a patient. However, if you feel uncomfortable with a movement, Strauss will never do anything a patient doesn’t want him to do. MYTH: “You’re getting a massage? I’ve heard you strip down to nothing and all they use is a little towel to cover your butt.”

FACT: “When you come in, absolutely nothing private is exposed,” Allred says. People are allowed to undress to their comfort level. Massage therapists are trained to focus on you, not your clothing.” H S H S P R I N G 2016|

happy Put a number 1 – 3 in each box depending 1 – Never on how you feel. Add up the totals and 2 – Sometimes whichever has the highest number will 3 – Always correspond to your primary love color! I can’t be happy if my partner isn’t happy.

T H E

I would do anything and everything for my partner. I love my partner unconditionally, even when we’re fighting. I hate it when my partner hangs out with people I don’t know/like.

COLORS

I need my partner to tell me the things they love about me often. I get a little sad when my partner and I aren’t together, and I feel sick when we fight. I need to know what my partner plans for their life (career, marriage, children) before I can feel good about being with them. My partner and I are compatible because we have similar backgrounds and goals for the future.

O F

If my family doesn’t like my partner, I think about reconsidering our relationship. My partner and I are best friends as well as lovers.

LOVE

BY Sadie Lewman DESIGN Alyssa Gonzalez

t’s no secret that we don’t all love the same way. We all know the stereotypes — that guy on your floor who has a new girl every week or that couple in your class that’s still going strong from high school — but can we really categorize love into different types? According to a 1973 theory put forward by sociologist and activist John Alan Lee, we can, at least a little bit. Enter the Colors of Love; a set of six love styles Lee postulated to classify the different attitudes about relationships that we see around us. It may be almost 45 years since Lee came up with this system, but it’s still pretty accurate today. Take the quiz, inspired by Psychology Today, to discover your love style.

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Our relationship was the classic ‘kids next door’ love story. We started out as friends, and it’s hard to say when it became more. I don’t believe in love at first sight. The best relationships grow from friendship. I get skittish when a partner wants me to commit too early in the relationship. I don’t want my current partner to know everything about me, especially my past relationships. I’ve had a lot of casual relationships since I get over breakups pretty easily. There has always been strong chemistry between my partner and me. It was love at first sight. My partner and I were made for each other/meant to be. My partner and I have a deep emotional connection I don’t have with anyone else.

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EROS

AGAPE

STORGE

PRAGMA

LUDUS

MANIA

“The Romantic”

“The Giver”

“The Best Friend”

“The Collaborator”

“The Player”

“The Fanatic”

Red is the color of the Erotic lover, and for good reason. Named after the Greek god of love, this love style is driven by intense passion and chemistry. Erotic lovers want to be close to their partner, both emotionally and physically. An Eros is a compassionate, kind individual who idealizes love, and requires stability in a relationship. If you find yourself falling in love at first sight or having undeniable chemistry with someone you’ve just met, chances are you’re an Eros.

Sometimes considered the most pure type of love, Agape is a combination of Eros and Storge, making its color orange. The Agapic lover gives everything without expecting anything in return. Apapic love is gentle and caring, guided by reason and sometimes a spiritual belief. An Agape is loyal and gives their love unconditionally, making relationships based on this love style some of the most successful. Agapes should be careful, however, that they do not always ignore their own wants and needs in favor of their partner’s happiness. You might be an Agape if you are willing to do anything for your partner, since their happiness makes you happy

When romance grows slowly out of friendship, it is probably a Storgic relationship. As one of the primary styles, Storge is given the color yellow. This love style is characterized by companionship, intimacy, and devotion to one’s partner; it is a process of evolution that happens over time, so Storges rarely believe in love at first sight. Storgic lovers tend to enjoy a closeness to their partners based on liking and understanding that other styles may never have; because of this, Storges are the least likely to commit infidelity. If you’ve known your partner for a long time and consider them your best friend, or you like to stay friends with your past partners, you likely have a Storgic nature.

Pragma love is colored green because it’s the unification of Ludic strategy and Storgic compatibility. Pragmatic lovers have lists of desires and an end goal in mind when it comes to forming relationships--anything from education and vocation to age and religion can be taken into account as a Pragma searches for their ideal partner. Pragmas are very realistic and logical, so their relationships often are not built on emotion, but rather on practicality. More than anything, Pragmatic lovers want compatibility and commitment in a relationship. If you notice that you have a ‘type’ that you go for and are reluctant to date outside of that zone, you might be a Pragma.

The color blue is reserved for the flirtatious Ludus. Sometimes considered promiscuous, the Ludic lover is playful and fun, preferring to treat love as a game rather than something serious. Ludus are rule breakers and defiers of tradition--- they avoid commitment whenever possible, and their relationships are almost exclusively based on passion, with little intimacy or commitment involved. Ludic lovers are laid-back and confident, and desire an active relationship that is fun in the moment. You might be a Ludus if you get bored with a relationship quickly and start looking for your next adventure with few hard feelings.

This violet style is the lovechild of Erotic passion and Ludic drama. Manic lovers exist in a whirlwind of intense emotion, including jealousy, control, and obsession. Manias tend to be very dependent on their partners, and require repeated reassurance that they are loved and cared for. Manic lovers bring a lot of passion and commitment to a relationship, as they want to sustain it as long as possible. However, lovers of this type should be wary of the roller-coaster like nature of their relationships; the highs will be really high, and the lows very low. If you find yourself constantly needing emotional and physical reassurance from your partner, you could be a Mania.

Now that you know your primary style of love, Human Development and Family Studies senior lecturer Amy Popillion weighs in on what impact this knowledge can have on your relationships. She says, “[The Lee theory] is a good starting point to help us understand how we each develop individually with a certain style, and how we bring that into a relationship. It’s a good springboard for discussion and understanding.” However, Popillion warns against using the Colors of Love to define and guide all your romantic and platonic interactions. Love is one of those big mysteries many people spend their whole lives trying to solve. The Lee theory seeks to make this abstract concept a little more tangible, but it’s not the be-all-end-all to a successful, healthy relationship. Popillion tells us that she believes open communication and the ability to forgive and compromise are the keys to a great relationship--- “We all have opinions, and needs and desires and preferences. . . . being a little bolder in saying ‘this is who I am’ is one step in being more confident going into relationships.” Knowing your color of love can help you define what qualities you bring to the table, and prepare you to compromise if your style doesn’t match your partner’s. This knowledge can be the first step in learning about yourself and building the best relationship for you. ♥ H S H S P R I N G 2016|

PLACED

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WHEN MARISSA HOLST MET HER BIOLOGICAL FATHER FOR THE FIRST TIME, IT WAS NOTHING LIKE SHE EXPECTED.

“A lot of people think it’s like this Oprah moment, there’s hugging, there’s kissing and oh my life is finally complete,” says Marissa. “When in fact, it’s exceedingly awkward.”

she did not meet her birth father until she was 21. That first meeting, she says, was more for her biological father than for herself.

Marissa, a graduate student in human development and family studies, was adopted as a newborn. Her biological mother realized she was pregnant in the midst of treatments for critical breast cancer. With a severe illness, two teenage boys and an overwhelmed farmer husband, she felt it was in the best interest of

“He came running out of his vehicle balling and then he was hugging me, he was kissing me, saying things I couldn’t really hear because he was overcome,” Marissa says. “I remember feeling definitely not overcome.”

her unborn child to seek out a family where the child could be placed. Within a year of Marissa’s adoption, her biological mother lost her life to cancer.

pleasant overall, she says she didn’t really know how to process her feelings at the time. When her biological father asked her adoptive parents about her life, she says she was confused why he wouldn’t ask her those questions while she was standing by his side.

While Marissa says she remembers the day being

“I’m proud to be an adopted child.”

“I had to process through the fact that somebody died so I could live,” Marissa says. “That was something I was stuck on for many years.”

Although Marissa grew up knowing she was adopted,

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“He didn’t seem as interested speaking to me as he did to my parents,” Marissa says. “He was really afraid

with

LOVE BY Emily Benda DESIGN Kaeley Dunteman

that I had somehow missed something, or hadn’t received everything he thought I should have in this world.” Marissa’s confusion is not uncommon nor is it unwarranted. Adoption can be difficult to process on both ends of the spectrum and at any age. While her story is not the stereotypical adoption situation, Marissa’s thoughts and feelings as an adoptee are similar to other adopted individuals. Quin DeVries, a senior in psychology, was adopted as a newborn from South Korea and says he also doesn’t feel any missing attachment from his biological parents. “I had the opportunity when I was 21 to go and look at the records, but I just didn’t really have an interest because there’s no connection there for me,” DeVries says. “I’ve grown up here since I was six months old- the language, the culture, everything’s just different.” Every adoption is unique- no two stories are the same. However, a common thread uniting these stories is the contradiction of the myth birth mothers ‘gave up’ their children. Dr. Diana Baltimore, a lecturer in the Human Development Family Studies Department and adoption studies researcher, says mothers who placed their children for adoption often experience an extreme sense of guilt and are shamed by outsiders for their decision. “We really should be celebrating [birth mothers], I feel,” Baltimore says. “They didn’t abuse their children or have them removed. We have this negative connotation of birth moms, even though dads and family members are involved in that process.” Baltimore says it’s in the way information is presented to the children and a societal optimism that adoption can be viewed in a positive light and move away from the stigma of shame. DeVries says his adoption was celebrated growing up almost as a second birthday. “Every year through elementary and middle school we celebrated ‘Gotcha Day’ as just a celebration for my family and grandparents of when I was adopted,“ DeVries says. “In making it a celebration, it wasn’t a negative issue. It didn’t have a negative impact on me.” Marissa feels strongly that open communication is key to a healthy understanding and relationship

between the adoptee and adoptive parents.

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“I think it really influenced our overall family dynamics,” Marissa says. “It facilitated an open communication within our family, but I feel like it’s made our family closer than others. I can talk to my family about anything.” Accepting and processing adoption is a life long process for adoptees. Like most life lessons, there never is a finish line, only a continuous ladder to success. “Every kid that has been given up at some point will be like ‘somebody gave me up’ and this fucking sucks,” Marissa says. “It just blows. For me it’s been kinda a journey to come away from that because it’s easy to do that, to shut the door to be like I don’t want to talk about this, they gave me up so they don’t really care at all.” Anyone who has been adopted can give in to the anger and frustration, but it takes a strong individual to overcome their emotions and see the bigger picture. Being at peace with her life is something Marissa says she is constantly striving for. Some days are harder than others, but every day is a new chance for Marissa to adjust her attitude and outlook on the situation. “I think I’m now at a point in my life where I don’t have it all figured out and I’m going with it as it happens,” Marissa says. “As things pop up, I deal with them. There’s days I think about it and there’s days I don’t but I don’t let it define me, I guess. I’m proud to be an adopted child.”

Accurate vs. Inaccurate Adoption Language ACCURATE »» Birth Parent »» My Child »» Choosing An Adoption Plan »» Finding a Family to Parent Your Child »» Deciding to Parent the Child »» Was Adopted »» To Parent »» Child in Need of a Family »» Child from another country INACCURATE »» Real parent/natural parent »» Adopted child/own child »» Giving away/ Giving up your child »» Putting your child up for adoption »» Keeping your baby »» Is adopted »» Adopted child/ Available child »» Adoptive parent »» Foreign adoption »» Foreign child H S H S P R I N G 2016|

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Got Stress? Alternative Methods of Stress Relief BY Mollie Shultz Design Felix Nguyen

You can’t sleep, you can’t focus, you just know you have work to do. Maybe you can’t find the time to go to the gym, or maybe you can’t work out because a physical ailment. Or maybe, you just do not like working out. All of these things add to the build up of stress, which is rampant among college students, but we all have to find ways to relax. Stress in the body can be attributed to a variety of natural reactions. According to Dr. Nathaniel Page at the Student Counseling Center on campus, sudden bursts of stress and anxiety can be caused by a sudden fight, flight or freeze response that you

“....sudden bursts of stress and anxiety can be caused by a sudden fight, flight or freeze response that you get when something, like a pop quiz, happens.” get when something, like a pop quiz, happens. He further added that low levels of two chemicals in the body, serotonin and gamma-aminobutyric acid have been attributed to chronic stress as well. All students are stressed between school, work and their social lives, but the difference is knowing when to get help if the problem persists. Getting help can range anywhere from trying new calming methods to reduce your stress on your own, or it could be using Iowa State’s resources to get aid. Some people enjoy going for runs or working out so they can use healthy stress relieve all of their pent up emotion and unhealthy stress. However, there are other ways to relieve stress right where you are sitting. All you need is a short study break to accomplish them.

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▶ Relaxing on your own The Relaxation Method A common stress relieving method recommended by the Sports Medicine Department at the Mayo Clinic in Rochester, Minnesota is the relaxation method. You gradually tighten muscle groups as tightly as you can, hold them for 10 seconds and then relax. You repeat this until you have done it with all the muscles groups in your body, starting with the toes and lower legs and going up. After you have relaxed from tightening and releasing your muscles, you then practice deep breathing. If you choose to do this, it should be practiced at least once a day until you have more control over your body’s reactions to stress. I had to do this technique after getting both of my shoulders surgically repaired because my high levels of stress, anger and depression constantly made me worked up, and it was one of the main factors that helped me overcome my problems.

Other Calming Measures

There are many other calming measures you can do as well. Dr. Page says he sees many students using meditation, listening to music, journaling, talking with a friend, cooking, cleaning, yoga and playing with animals to help themselves relax without having to go to the Student Counseling Center.

▶ Getting Help Student Counseling Services Students can go to the Student Counseling Center to get help from the staff there if they cannot find a way to control their stress by themselves. The doctors conduct an assessment of the student’s mental well-being and go from there. They will ask about your habits ranging from how you eat to whether you are using substances. At the Student Counseling Center, they also have a Biofeedback Center. Here, students go in a room with three cubicles. They choose one and go sit in

▶ Wrapping Up

Information a reclining chair that faces a computer screen. While in the chair, students connect themselves to the equipment to measure their stress and anxiety levels. Students then begin to try to lower the levels they see by getting directions from the equipment. Biofeedback services have been around since the 1970s and play a vital role in helping some people overcome their difficulties. According to Dr. Page, many of the patients he recommended the Biofeedback Center to found it helpful, while some did not.

Location 3rd Floor Student Services Building

Normal Hours Walk-In Hours Mon. to Fri, 8 AM to 5 PM

Mon., Tues., Th. 8 AM to 3 PM

Phone

515-294-5056

Biofeedback Call 515-294-5056 or schedule an appointment at the desk

Max Guyll, a professor in psychology, stated that the key for everyone overcoming stress is to understand what is causing their stress so they can learn to cope. Guyll added that anything from getting enough sleep, eating right, taking some time off and balancing work and play can affect your stress. You just have to know how to handle it. H S H S P R I N G 2016|

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COMING OUT

BY Alec Norem

ou are probably reading this for one of three reasons:

You are interested in the incredibly terrifying, empowering, self-realizing journey that is coming out. You are one of many who have already come out and wish to reflect on your own experiences with some laughs and maybe a few tears at those crazy times. Or most importantlyâ&#x20AC;Ś You are still closeted and youâ&#x20AC;&#x2122;re waiting for that ultimate moment of triumph that will eventually happen. Hopefully, to those who have not taken that step, this article will offer some insight of what can be expected.

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Granted, my experiences aren’t always typical. For some, their coming out party was just that — A mere moment of self-realization with everyone already knowing it before they did, followed by celebration and support. They move on and continue with their lives. No big deal. For me, I guess you could say it wasn’t much of a “party”. Not at first, at least. My sexual orientation has been causing issues since I was six years old. While most of the boys ran around playing with toy guns and G.I. Joes, I was asking for Jurassic Park toys and Polly Pockets for Christmas. Other kids were already calling me a girl for bringing Legos to show and tell one week, then a Barbie doll the next. Being that little, I didn’t think that this was wrong. I liked what I liked. It was at home where my personality and tastes mattered most. I still remember one night when I was seven, my mom and sisters spoke about Orlando Bloom after seeing one of his movies and gushed at how hot he was. Being one has always spoken my mind, I agreed to what they had to say. I thought he was cute too! That’s just how I felt, but was frowned upon — I was told that boys don’t think other boys are cute.

to keep up with the gender stereotypes.

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This was the problem — I was told who to be. I was told how to think and how to behave. The athletic boy who loves women, cars, and sports had always been thrust on me by my outside forces. I never fit in with society’s social norm. Parents, peers, the community, even advertising pink Barbie cars and blue monster trucks, had set up this life philosophy: “be straight or you’re wrong”. This type of thinking isn’t reality. When did it become okay for others to tell you who you are and judge you? There is absolutely nothing wrong with embracing how you really feel about yourself. Why should only some people get to be happy and love who they want? I can’t speak for everyone, but I can say that for many, coming out seems worse than dying. You sometimes feel like you would rather die than disappoint those around you. Coming out was messy for me. I have never cried so much in my life. Not the little trickle tears that you daintily wipe away. They were the sniffly, runny nose, can-barely-talk-in-between-sobs kind of tears. I had

That was one of the first and few moments the discussion of being gay was brought up in my house. Knowing how my family felt, this led me to be on a path of keeping quiet about my true feelings. I wanted to avoid causing conflict with them and anyone else in my life. I felt that it would be easier to cap a lid on everything and keep everyone else happy. I just nudged my feelings onto the back burner and thought I would be okay.

Then puberty hit.

We all remember those days. Hormones suck. All the people you never noticed before were all of a sudden these fit, sexy creatures that you couldn’t stop staring at. Most teens embraced their inner pubescent monster and by the start of high school, flirtation was running rampant in the hallways. But not for me. For me, I had two options. I would either do nothing and keep a low profile or I could pretend to be attracted to a pretty girl so that I could be accepted and throw off any suspicions. It was a daily struggle of pretending to be attracted to someone to have a “straight” appearance. Pretending to be straight was a mess. Pretending to be someone you are not is exhausting. I knew how to keep up with my “straight” appearance and had been told numerous times of how

never seen my dad cry. Ever. Not until the day I told him. And my mom? Never so much until I told her too. Little of those tears were tears of joy. My parents created expectations all their lives of who I was going to be and those dreams were ripped away. I couldn’t help that they preplanned this “life” for me. I couldn’t control how they felt anymore than I could control being gay. It’s just who I am. It created a real rift in my family, and at the time, I honestly didn’t think things would ever get better. They struggled to accept me because their religious views refused to accept someone who lives a gay lifestyle to still be loved by God. This can cause conflict with many people and

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many families. I do love my family and can respect their religious views. But what I have come to learn and hold onto is that, if being this way is wrong, then God would not have created me that way. Those who try to use religion to judge each other has been a massive issue for hundreds of years. Who is anyone to judge me? Only God can do that and He loves me as I love Him. I’m going to say this now because it’s something that everyone needs to understand. It does not matter if you are straight, bi, gay, asexual, transgender, or any other orientation. You are loved. There is nothing wrong with you. You are not going to hell because you follow your heart and refuse to live inside a lie. We as a society have a massive opportunity to break down the social

norms of how boys and girls are supposed to act, think, and look like. Coming out wasn’t easy. It was a struggle that day, weeks after, and still has its speed bumps over a year after. It caused a lot of unforeseen issues and it tested me in ways that I would have never imagine. I watched my family blame themselves for things that shouldn’t have been considered bad in the first place. I had personally been given the notion that things may never be the same with the people I love the most. But my life is better for it. I actually get to be myself. 100 percent me. No holding back or feeling ashamed for something as insignificant as who I dare to love. I can wake up every day and live my life like a normal human being, unafraid and refusing to hide my true colors. I can finally breathe a sort of free air that I’d never known before. Something had started that I had never realized was there until that day I came out.

It was the beginning of me.

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If you haven’t come out, this last piece is for you. If and when you ever feel ready, here are a few pieces of advice that I wish I had known:

Backlash is anything other than positive feedback to, “the big news”. Backlash may come from those whom you are closest to, like your family, friends, etc. You have to remember that not everyone is 100 percent okay with people being gay. Give them time. You may have embraced yourself completely, but it will take them some time to process everything. DO NOT FORCE ACCEPTANCE.

In an ideal world, people would love unconditionally and there would be no prejudice or phobias toward groups of people. That’s not reality. Hopefully, you won’t have those types of people in your life. If you do encounter anyone hateful, just remember how proud you are to be you. No one else can take that from you, nor judge you for it.

It may be the cheesiest lines ever, but dammit, it’s true. Some situations are more intense than others. Coming out may feel impossible. If this is the case, then get your butt out there and find resources. If friends and family aren’t options — go online, reach out to campus resources, professors, anonymous hotlines, anyone who cares and will be there for you in this monumental step in your life.

Yes, you may feel bad for not having been honest to those you surround yourself with, but you’re being honest now to them and to yourself. Because you trust the people you love and they deserve to know the real you. So embrace who you are and start the first day of the rest of your life.

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STRONG 22

Kate Hall Driven: 2016 olympic hopeful living with diabetes and celiac disease

Your Own Triathlon: Simulate a triathlon with these running, biking, and swimming workouts

Yoga is for EVERY Body: Mental and physical benefits of practicing yoga

Acne Guide: Causes and cures of common acne problems

An Honest Account of Try and Try Again: Experiencing group fitness classes for the first time

H S H S P R I N G 2016|

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E T A K

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L L A H

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BY Breana Riley and Hannah Marsh DESIGN/PHOTO Alyssa Gonzalez/Lani Tons

driven “you never have to go back again if you don’t want to,” said

Eric Hall, to-be assistant track coach at Lake Region High School and father of Iowa State University athlete, Kate Hall, right before his ten-year-old daughter started at the Poland Panthers summer track program. Freshman Kate Hall settled into the comfy, forest green chairs in the back corner of the Hawthorn dining hall and laughed in reminiscence of the buildup to her track running days - her hazel-green eyes smiling right along with her words. Growing up in her pre-teen days, Kate Hall had always been a soccer player in her hometown of Casco, Maine. While the games were spirited and the practices were long, the real competitions were the ones that followed their afternoon drills, when she and her teammates would line up on the white, painted out-of-bounds line to race each other. “I won every time, except for once,” Hall recalled. When she found out that the teammate who beat her was a track runner, Hall’s competitive spirit drove her to get involved. In what began as a way to just win relays, that summer soon turned into a passion for a sport that would take her even farther than she ever dreamed her own legs would go. Behind Hall’s easy smile lies a tenacity that has continued to surpass most athletes in her age group throughout her life. Her name covers the state of Maine’s track and field record books, as she holds titles in the 55-meter and 200-meter dash in indoor competitions, the 100-meter and 200-meter dash in outdoor events and the all around long jump record. After only four years of high school events, she was named an eight-time New Balance Nationals All-American athlete, as well as being a three-time Gatorade Athlete of the Year in Maine. And as if those stats weren’t impressive enough, she also can sit down and give Ludwig van Beethoven a run for his money on the piano.

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Out of all of these accomplishments, however, Hall reflects the most on the 2015 New Balance National High School Invitational meet in Greensboro, NC, - a bright, sunny June day that ended with tears of joy when she realized she won both the meet and the title of the high school national record holder in the long jump, with a distance of 22 feet, five inches – beating the 39-year-old record, and ranking her among the top 20 jumpers in the world for 2015. But when discussing this remarkable event that I, for one, would probably shout at random strangers on the street, she spoke almost under her breath, as if fearful of sounding arrogant about such an incredible accomplishment. In fact, as the sun shone through the windows and amidst the buzz of the oncoming lunch traffic, I found myself somewhat puzzled as I observed Hall’s demeanor. From her rubber, slip-on sandals covering a pair of black, ankle high socks that completed an outfit of slightly-chipped pink nail polish and a striped, multi-colored sports bra that peaked out from her white V-neck t-shirt, to the rolled-up strip of gold pre-wrap that tamed down the stray hairs of her high ponytail – representing Iowa State’s colors even during her lunch break –, she looked every bit the part of a collegiate athlete. As someone who has been interviewed by ESPN, USA Today High School Sports and local newspapers from almost every region of Maine, her words came out smooth and easy – a veteran at answering questions from the press. However, the occasional view of her subtle, gold eye shadow as she smiled downward and wrung out her hands in her lap gave the impression that being the center of attention wasn’t something she had completely embraced, yet. It isn’t just her talent on the track that put her in the limelight, though. With an incredible opening season time of 7.30 seconds in the 60-meter dash, it could be

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easy to miss the small, white box constantly attached to Hall’s left arm. This box, known as an OmniPod, manages Hall’s insulin levels at all times of the day and is the only visible piece of evidence of the Type 1 Diabetes that she has learned to live with for the past eight years. As a skinny ten-year-old who was far too active to busy herself with eating any large amounts of food, her parents, Eric and Jennifer Hall, worried when they started noticing her unusual eating habits and constant lethargy. In an effort to make sure nothing was wrong, they took Kate Hall in for a check-up with her doctor. The initial visit ended with the diagnosis of a simple growth spurt, but parental instinct kicked in when their gut feelings told them it was more. “I don’t think she’s growing,” Kate Hall remembered her mom saying. Her parents began researching her symptoms online in hopes of finding any clues that might lead to an answer, while Kate Hall’s aunt, who works in a hospital, spoke to doctors who were studying diabetes at the time and told the family to come in immediately. After discovering a huge amount of sugar in her urine, the projected diagnosis of Type 1 Diabetes was finally confirmed. According to the American Diabetes Association, Type 1 Diabetes, which is normally diagnosed in children and young adults, is a disease in which the body does not produce insulin. Insulin is a hormone that is needed to get glucose for energy from the bloodstream into the cells of your body. Because of the nature of Type 1 diabetes, patients often have to inject themselves with insulin, or wear a port, like Hall’s, that monitors it for them. “I gave myself my first shot ever that day,” Hall said matter-of-factly about her appointment. “My mom was

really scared and freaking out. I was like, ‘I’m going to be fine.’ I wasn’t that scared.” It was this same, fearless attitude that brought Hall through a second doctor’s appointment just two months later when she was slapped in the face with yet another life-altering health issue – Celiac Disease. An autoimmune disorder that restricts the patient from ingesting gluten, at the risk of damaging the small intestine, Celiac Disease is reported in approximately 8% of patients with Type 1 Diabetes, compared with 1% of the general population, as reported by the Celiac Disease Foundation. What many don’t realize, though, is that Celiac Disease is more than just intolerance to gluten. If Kate Hall finds even just a trace of gluten in her food, or if a restaurant gets her order wrong, she has to throw the entire meal out, for fear of serious internal damage. Because of this, Hall’s days of macaroni and cheese dinners had to, sadly, be abruptly put behind her. More than just during meal times, though, as she and her family were still becoming accustomed to handling these health concerns, ten-year-old Kate

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genuinely open up about her obstacles. This same genuine attitude is what drew Katie Reeves, Kate Hall’s to-be best friend and roommate, to her the first time they met. “I liked her from the very beginning,” said Reeves. Hall was touring Iowa State as a high school senior on her recruiting visit during Reeves’ sophomore year. Reeves spent the weekend taking her through campus and around the well-kept secret that is Ames.

“She was stuck with me for the whole weekend,” joked Reeves. After just a couple of days together, though, the two realized that it couldn’t have been a more perfect situation. “From our families, likes and dislikes, hobbies and even our names, we are almost the same person.” Hall agreed. “It’s both funny and comforting knowing that we can talk to each other about situations and be on the same page about everything.” Meeting Reeves was just the top of the list of things that Hall liked about Iowa State University. From her

my mom was really SCARED and freaking out. i was like, ‘i’m going to be FINE...’ Hall found herself having to sit on the bench for an entire soccer game right after her diagnosis. While that might have discouraged some young athletes, it was exactly the motivation she needed. From that game on, Kate Hall vowed to herself to never have to sit out on anything again. She was determined to not let diabetes hold her back, no matter how challenging it got. “Of course there have been times when I wish it could just be normal,” Hall said of her health, “but I’ve had it since I was ten. So it’s a part of who I am now, and I just have to take care of it.” And take care of it she does. “It’s not about just making sure it’s fine the day of a competition,” said Kate of preparing her body for a meet. “You have to make sure it’s fine the day before, so that the night before it’s fine, so that the day you compete it’s fine, so that by the time you’re actually out there, it’s still fine.” Not knowing how she would respond when I sat down to ask questions with her about her health, it was refreshing to watch such an exceptional athlete

teammates and the individualized coaching of the track team, to the closeness of everything on campus and the ease of which the college credits she had already taken transferred into the kinesiology curriculum – a facet that got her excited for a career as an athletic trainer -, Iowa State was a nearly perfect fit for Hall. “There were honestly no negatives to Iowa State,” Hall recalled on her decision between more than 40 colleges. “Except one of the things on my list was warm weather!” Minus the infamously brutal winter months, Ames has seemingly lived up to Hall’s expectations. In her debut at the Big 4 Duals in January, competing against Drake University, University of Iowa and University of Northern Iowa, she took first place in both the 60-meter dash - setting a record for the second-fastest time in Iowa State history-, and the women’s long jump – impressively finishing more than a foot in front of the nearest competitor. Watching proudly from the sidelines at that same meet, and sending updates back to her family in

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“. . . IT’S A PART OF WHO I AM NOW, AND I JUST HAVE TO TAKE CARE OF IT. ” 26 |

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Maine was Kate Hall’s former assistant coach, number one fan and dad, Eric Hall. “My dad has always been right there,” Kate Hall said with a soft smile and a tone of admiration in her voice. “This was all a huge step for him, too - letting me go.” While her positive and strong-willed attitude most closely resembles that of her father’s, his talkativeness and enjoyment in striking up conversations with strangers was not something that he passed down to the next generation. A self-proclaimed introvert, she embraces the hectic weekends and practice schedules that competing at the collegiate level offers. “We’re super busy, and you don’t have time to go out and make friends – especially on the weekends,” Hall struggled to explain to me - a reporter whose job it is to talk to strangers and who leans more toward being obnoxiously outgoing in social settings. “But I don’t need to have all of those friends, because I have a few close ones. Those are my friends.” While she might be used to having the entire state of Maine cheering her on and receiving calls from sports reporters, Kate Hall doesn’t open up to just anyone. Her family, her roommates, her friends that she has had since nap time was a requirement, and her boyfriend of three years - these are the people who get more than just the Kate Hall from the newspaper headlines. They are the ones she holds closest to her heart, and they are the ones who will be cheering her on in July at the Olympic trials on University of Oregon’s Hayward Field in Eugene, Oregon, as she vies for a spot to represent the United States at the 2016 Olympics in Rio de Janeiro. While her days of relay races down a soccer field might be long over, Kate Hall has seemingly only just begun to make her mark in the world of women’s track and field. She is a bright reminder to all that with passion, hard work and a strong support system, there, quite literally, isn’t anything that can slow you down.

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Accomplishments 26 Maine State Indoor and Outdoor Track and Field titles Maine State record holder : (Indoor) 55-meter dash, 200-meter dash, long jump (Outdoor) 100-meter dash, 200-meter dash, long jump U.S. Junior National long Jump record holder (Outdoor) Ranked 13th in the world as a high school senior during her 2015 outdoor season (22-5 ft. long jump) Three-time Maine Gatorade Athlete of the Year Eight-time New Balance Nationals All-American 2nd in the long jump at 2016 Big 12 Indoor Track and Field Championship 12th at NCAA DI Indoor Track and Field National Championship earning Second Team All-American honors

Personal Records

60-METER DASH: 7.30 seconds (Indoor) 100-METER DASH: 11.37 seconds (Outdoor)

200-METER DASH: 23.69 seconds (Outdoor) 24.81 seconds (Indoor) LONG JUMP: 22-5 ft (Outdoor) 21-5 1/2 ft (Indoor) H S H S P R I N G 2016|

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TRIATHLON

YOUR OWN

BY Devin Wilmott DESIGN/PHOTO Alec Norem

Stay happy, strong, and healthy this summer by trying something new! Create your own minitriathlon by trying the following workouts to enhance both your cardio and muscular endurance this summer. These workouts can be done outside or indoors at your local gym.__

DURATION

0 – 5:00

5 minutes

Minimal/seated warm up

5 – 8:00

3 minutes

Minimal/raised

8 – 9:00

1 minute

Rest

9 – 10:00

1 minute

Minimal/seated

10 – 11:00

1 minute

Moderate/seated

11 – 12:00

1 minute

Heavy/seated

12 – 14:00

2 minutes

Moderate/raised

14 – 15:00

1 minute

Rest

15 – 18:00

3 minutes

Increase per 30 sec/seated

18 – 20:00

2 minutes

Heavy/standing climb

20 – 25:00

6 minutes

Minimal/seated cool down

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CYCLING

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RESISTANCE/ POSITION

TIME

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SWIMMING

1.2 MILES

WORKOUT

EFFORT

150 meter warm up

Swim slow and relaxed

2 x 100 meter front crawl

60% of maximum effort

8 x 25 meter front crawl

80% of maximum effort

4 x 50 meter backstroke

60% of maximum effort

4 x 25 meter butterfly

60% of maximum effort

4 x 50 meter breaststroke

80% of maximum effort

100 meter front crawl

80% of maximum effort

250 meter cool down

Swim slow and relaxed

RUNNING

2.25 MILES

WORKOUT

EFFORT

400 meter warm up

Minimal with static stretching

400 meters + 2 minutes rest

60% of maximum effort

300 meters + 2 minutes rest

60% of maximum effort

200 meters + 2 minutes rest

60% of maximum effort

100 meters + 4 minutes rest

60% of maximum effort

200 meters + 2 minutes rest

60% of maximum effort

300 meters + 2 minutes rest

60% of maximum effort

400 meters

60% of maximum effort

400 meter cool down

Minimal with static stretching H S H S P R I N G 2016|

YOGA IS FOR EVERY BODY strong

reshman year walking across central campus you might have been the person listening to music, eyes glued to your phone, and obnoxiously weaving between people en route to your next class. You were worrying about failing Library 160 because you got a C on the last exam, and now you are mad at yourself because you’ll be late for class yet again. Now fast forward to your senior year. You might still be person who listens to music, but now you notice the color of the leaves, the time on the campanile, and the wind on your face. You might actually enjoy the fresh air and 10 minute break in the day. You may even recognize and acknowledge a few friends on your journey. You are mindful of your present environment. What can cause this drastic shift in perspective? My answer for you – yoga. Yoga is extremely similar to walking across central campus. We were once guided across central campus by a tour guide, Destination Iowa State leader, or sought to explore it on our own. In yoga classes, students are guided by a certified instructor, a video in the comfort of their own home, or guide themselves in an independent practice. Central campus is somewhere that unites every Iowa State student, faculty, and staff member – business and engineering, male and female, social butterfly or introvert. However, we all have personal stories about the space, notice different scenery, and travel across at different paces. Practicing yoga, you are in a room with others, but you are all united in that space. It maybe someone’s first downward dog ever or another’s 389,479th downward dog. The instructor may suggest an intention for practice, or students might deviate to what serves them – focusing on breath, being patient, or going one inch further in each forward fold. On campus, we might take different sidewalks

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BY Lauren Miller DESIGN/PHOTO Alyssa Gonzalez/Alec Norem

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depending on the destination. Different styles of yoga offer various benefits from energy, strength, or flexibility to stress reduction, greater awareness, or spiritual connection. There is an extensive amount of research, and even more undocumented personal testimonies, that promote mindfulness and yoga as a form of medicine. Instead of treating the symptoms like some medications, practicing mindfulness and yoga trains the mind to think differently, if you allow it to. As a young adult, you may feel pressure to be perfect in every aspect of your life; the perfect body, the perfect diet, and perfect grades on every assignment all while building friendships and getting eight hours of sleep every night. However, perfection is not always attainable and yoga reminds us of that. Self-development is an essential part of the journey through college. As Melissa B. Scott stated in her Fit Yoga article, “Whether your goal is to get stronger, connect with a higher power, or pursue your personal best, there is a yoga style just right for you.” Nora Hudson, the assistant director of Recreation Services Fitness and Wellness program adds, “Practicing yoga allows you to take the necessary time, space, and experience for yourself. The instructor is there to guide you, but you get to experience the emotions and benefits from being there.” Yoga reminds you that you are human, you are flawed, and it is OKAY. You might get a bruise slipping on a patch of ice or falling out of a pose, yet your parents still love you, and the bruise will fade over time. Whether it’s your first downward dog or 108th downward dog, yoga can have some benefit to your health if you allow it.

“Relaxing is the hardest thing to do. Yoga creates stress to teach people how to relax and let it go.” — Nora Hudson, assistant director of Rec Services Fitness and Wellness program

strong COMMON ASSUMPTIONS & THE COUNTER ARGUMENT “I’m not flexible” — With that attitude you aren’t! Kelsey Acheson, a yoga instructor for Rec Services and Ignite Yoga Studio in Ames, says “You do yoga to become more flexible.” What if Fred Hoiberg quit basketball after he missed a free throw in 8th grade? Then he wouldn’t be the legend he is today. Flexibility also has a mental component if you open your mind to new ideas or trying uncomfortable poses. Over time, they will become more familiar and more tolerable. “It’s not a workout” — Western yoga places a heavy emphasis on the physical aspects of yoga. However, ancient yoga practices are centered on the trifecta of physical, mental and spiritual components. The benefits may not be perceived right away, which discourages some. However, those who continue to come back to their mats do so because they notice they sleep better, are more relaxed, and are more aware of their emotions. There is also something to be said about being able to be still while holding poses for an extended amount of time. Tolerating the uncomfortableness builds mental toughness and self-awareness. Yoga is a mental and physical workout if you allow yourself to let it be that way. “I get bored” — The teacher is there to guide you through practice, but you can make it more challenging with the physical or mental components. If you are in a pose for an extended amount of time, try different breathing patterns. “Practice self-compassion by mentally listing things you like about yourself or your values,” says Acheson. Wherever you practice is a learning environment. It’s not a competition between you and the rest of the class. It’s a connection with your mind, body, spiritual beliefs, and yoga mat. “I’m not comfortable going by myself” — Ask a friend to come with you! Alternatively, be independent and go on your own. If you are really concerned about going, talk to the instructor before class begins. Everyone there has a common intention to honor themselves in that moment. No one is there to judge you. No one knows it’s your first time unless you tell them. “Sometimes I get more out of class if I go alone.” says Rachel Walz, a senior studying Dietetics.

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strong BENEFITS FROM YOGA Reduced anxiety, depression, and stress — As college students, we are constantly under stress, or perceived stress, and it can have a negative lasting impact on your health. For people with high anxiety, it is a victory to be still in extended poses and focus on the present environment. Relaxing Technique — With the constant pressure of social media, the next assignment, or planning your weekend, it is challenging to truly relax. Hudson says, “Relaxing is the hardest thing to do. Yoga creates stress to teach people how to relax and let it go. The objective of yoga is to be centered around your own experience on your mat.” Unity — Yoga translates as “union” from Sanskirt, the ancient, original language from which yoga was first scribed. Practicing unites your intentions with your physical actions. It unites your mind with the present by focusing on your environment. It also unites your spiritual practice (whatever it maybe) and physical being. In another sense, yoga unites you with the millions of other people who practice as well. Flexibility — Improving flexibility can help prevent injuries in any sport. It can also improve your mental flexibility as well. Instead of doing bicep curls with dumbbells, what if you did them with a weighted bar? The focus is on the same muscles, but that minor change works provides enough difference to challenge you in other ways.

“What happens between the postures is what really unifies someone to the layers of themselves.” — Nora Hudson, assistant director of Rec Services Fitness and Wellness program

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“No one is bad at yoga. It’s a personal expression. It doesn’t have to have a physical focus. There is something to be gained from exercising body and mind if you let it.” — Kelsey Acheson, sophomore in Marketing and Management.

TERMINOLOGY Yoga — Union Asana — Pose Namaste — I bow to you; Term of endearment/ gratitude for another person Mantra — A sacred sound or phrase that has a transformative effect on the mind of the individual reciting it Mudra — Symbolic hand gesture

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ACNE GUIDE BY Amanda Rice DESIGN/PHOTO Sadie Lewman/Lani Tons

t’s date night with the hottest babe on campus. You’re all showered up ready to go, but then disaster strikes. You look in the mirror and see the dreaded big red dot right on your forehead. Sound familiar? Acne. . . the dreaded four letter word that no one ever wants to talk about (well . . . one of them). But why? Why not talk about our struggles?

CAUSES Unfortunately, there is no concrete answer for what causes acne, only predictions. We’ve all heard the rumors. . . certain foods, oily skin, bacteria, clogged pores, hormones, sweat, stress. The only true way to stop something is to find out what it is. So first things first. . . what is acne? The American Academy of Dermatology’s breakdown of acne is: “Acne appears when a pore in our skin clogs. When the body starts to make lots of sebum, oil that

keeps our skin from drying out, the dead skin cells can stick together inside the pore and become trapped inside.” I also spoke to Nicolle Fischer, a Certified Physician Assistant (PAC) at Skin Solutions Dermatology right here in Ames, Iowa. I asked her what was the main cause of acne, and she told me, “It is different for everybody. It is dependant on your skin type, oil production, bacteria and could be hereditary”. I also asked her if oily foods are a culprit

of acne, and she informed me that there is no scientific evidence that suggests what you eat is a main cause of acne. But hey, it never hurts to eat a well balanced meal. Now that we have a jist of what acne is and how it is caused, it is important to approach it the right way. There is no direct answer to what will help because every person’s skin is different, but this a step by step process that can save the day (and your skin)!

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CURES

Step 4: Make an Appointment

Step 1: Observe Your Face

Obviously we’ve learned that everyone’s skin is different. It is important to know how your skin reacts to different types of products and medications before you go and buy everything on the shelf at the drugstore. Just because a product claims it works on the bottle, doesn’t mean it will work for you. But that doesn’t mean you shouldn’t try it! Determine if your skin is oily, dry, or a combination of both. Also investigate if your skin is thick or very sensitive to certain cleansers. Once you determine what type of skin you have, it’s time to investigate.

Step 2: Get Educated According to the American Academy of Dermatology (AAD), acne is broken into six different kinds; blackheads, whiteheads, papules, pustules (what many people call pimples), cysts and nodules. Simply, blackheads appear to look black and whiteheads appear white on the skin. Papules and pustules are patches of acne that cause bigger bumps than blackheads and whiteheads. The AAD explains that, “papules are hard when you touch them and can make your face feel like sandpaper.” They also include that pustules are similar except they are a bit more yellowish, and appear to look like a blister. Nodules and cysts are bigger than papules and pustules and tend to be painful. Nodules are hard, while cysts contain pus and are a bit softer explained by the AAD.

Step 3: Control the Controllables When you have determined what types of acne you have, it is time to figure out a plan. Again, your acne cures will be determined by your skin type and what type of acne you have.

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FOR BLACKHEADS AND WHITEHEADS: These can be treated with many face washes, creams or masks you can purchase at a drug store. Again, be aware of your skin type and how it might react to certain products. Skin types are categorized by sensitive skin, oily skin, dry skin, combination of both, or just all skin types (in general if you don’t have a specific answer). After you determine this, visit www.clearawayacne.com. They have different product suggestions for all of the different skin types. The best part is that they also include pros, cons and directions for each product. These are all sold in drug stores, so if one seems right for you give it a shot! It won’t hurt to try different products. FOR PAPULES, PUSTULES, NODULES AND CYSTS: These are a bit more difficult to cure using just over-the-counter face washes, so you will definitely want to see a dermatologist. They can help prescribe you medication taken in one of two ways; topically (creams or washes for your face) or oral pills to digest. Acne is not just present on the face, but can be present in other places on the body too. This is when getting medication from a dermo is the best option! DON’T PICK — I know it’s tempting. I know it relieves your stress. I know that for some of you it’s really cool. But according to Fischer, “It is best just to leave your acne alone; picking at your face only makes the acne worse and can increase the risk of scarring”.

It doesn’t matter what type of acne you have or how bad it is, going to the dermatologist is always the best option. I asked Fischer for her best advice for people struggling with acne, and she replied, “Most people don’t know that they can treat acne in an office”. She also explained how waiting could be detrimental to your skin, “I’ve treated patients in their 20s and 30s, having so much acne scarring that it’s hard to make people 100% happy.” She also made a point that it would be more expensive in the future for those who wait until they’re older to get rid of scarring as opposed to those who went when the problem started. Dermatologists make your experience as comfortable as possible and can tell you the exact solutions and how to treat your skin in the best way. So if you haven’t already, make an appointment with your local dermo!

Step 5: LOVE YOURSELF We can all agree that acne sucks. We can all also agree that acne should not hold us back. The great thing is that most people don’t even notice it! We all know that one friend who complains about her newest pimple, and you wouldn’t have been able to see it if she hadn’t of pointed it out. The truth is, people don’t look at you any differently because you have acne. We all know the struggle! Never be afraid to talk to someone about your acne, especially the dermatologist. Dermatologists are very helpful and make you feel comfortable during your visit.

So after discovering that dreaded red dot on your forehead, look yourself in the mirror and know that it’s all going to be peachy keen. Don’t let that one little pimple get best of you, and go have a blast on your date. You never know...they might have one too!

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An Honest Account of Try and Try Again BY Jenna Reeves DESIGN/PHOTO Kaeley Dunteman/Alyssa Gonzalez

o understand my journey, you first have to understand me. Throughout my life, I have been physically active off and on, but I have never considered myself much of an athlete. I did some sports for a short time as a kid. I went through a few phases of wanting to get in shape. But in the end, every single time, I gave up and felt unsatisfied — sometimes with the sport or workout routine and sometimes with myself. Right now, I can be found on the downhill track of my fitness roller coaster. Don’t get me wrong, I like myself, and I feel good about my body — but I am not in shape, and I admit exercise is not as easy as it looks. When I had the idea of trying a type of exercise that I had never done before, I was one part excited and four parts nervous. Group fitness takes all of the sweat, pain and worry of normal exercise and adds a bunch of strangers to the mix. I decided to push through my nerves, and face my fears. I tried three different exercise classes twice during a two-week span. I decided to try cycling, Zumba and yoga. I really had no idea what I was in for.

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First Day of Cycle Fit:

Wednesdays from 6:45 to 7:30 p.m. at State Gym

To be honest, I had no idea what cycling was before arriving at the gym. I assumed it had something to do with riding a bike and that I would probably end up pretty sweaty. I was totally right! When I first walked into the gym, I immediately felt out of place. It’s almost like it smelled like fitness, which, in hindsight, it probably did. Up a set of stairs and around three corners, I found myself peering into a small room lit in blue and full of heavy duty exercise bikes. Upbeat music played as people set up their bikes and warmed up. I didn’t know where to go or what to do. The instructor helped me right away. I was off on a learning adventure consisting of questions like, “How do I get on this bike?” and “Is my seat too high?” Turns out once the bike was set up all I had to do was pedal. We went faster and stood up on the bike a few times, but other than that, it was all about setting a pace that I was comfortable with and trying to keep my heart rate up. I admit I didn’t have a very high resistance and I didn’t go very fast, but to my defense, the seat was not at all comfortable. A few times, as my sore butt silently yelled at me, I thought, “Why am I doing this?” and “Why am I here?” I didn’t feel very positive about myself or the class. Luckily for me, the instructor more than made up for my lack of positivity. It was a very encouraging environment where someone of any fitness level could join in and feel comfortable going at their own pace.

Second Day of Cycle Fit:

After trying everything once, I didn’t think there would be any surprises. I knew what to expect at this point. I started my second day of cycling much less nervous -- and what’s this? Was I also feeling motivated? I decided that I wanted to set goals for myself in each class. For Cycle Fit, I decided that I would start at a higher resistance and try to go faster. I killed it! I met my goal and I felt great. My body felt good, even with the dreadfully uncomfortable seat. I

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was actually proud of myself, and I can admit I had fun. I’m actually thinking about continuing Cycle Fit, and I rarely want to exercise or feel that I have the time for it.

First Day of Zumba:

Saturdays from 11:00 to 11:50 a.m. at State Gym

Kicking and screaming, I dragged myself to Saturday morning Zumba. Okay, so maybe it wasn’t quite that dramatic, but I really didn’t want to go.

Once past the athletic-smelling gym junkies, I entered a large room with a single mirrored wall and another wall of windows. I was terrified everyone would be watching me. I didn’t even want to look at myself in the mirror, let alone have 50 strangers staring at my bad dance moves. I felt like it was a disaster waiting to happen. As the upbeat, funky music came on and the instructor started dancing, a small bit of that fear washed away. I focused on each move as if my life depended on it. I really didn’t want to stand out, and it was just as hard as I expected. By the end of the hour, I had more energy, and I was surprised that I not only enjoyed myself, but that time flew by. It didn’t matter that my dance moves weren’t very sharp or that I got lost twice in every song. Nobody was paying attention to me. We were all just trying to keep up and have a good time.

First Day of Yoga Flow:

Sundays from 7:10 to 8 p.m. at State Gym

I can easily say that I was most excited for yoga. Finally I was going to a group where I can relax, and I don’t have to try, I thought. Oh, was I wrong. Before we started, I was excited, but I still wasn’t convinced that I would want to make time in my schedule for something like this. My self-doubt followed me, even to yoga. Maybe it’s just the wall of mirrors that gets me. I expected it to be slow and relaxed with maybe a few difficult moves. I was hoping to relieve some stress and tension. I’m pretty much always super tense. I was pleasantly surprised that I could do some variation of every move, but about halfway through I felt rushed. The music and stretches moved faster than I anticipated and I couldn’t keep up. I found it difficult to relax and focus on my breathing when moving that fast. I also spent a great deal of time trying to figure out what all of the commands meant. I did feel that, despite the speed, I got a good stretch. Overall, I felt just a little disappointed that yoga didn’t live up to my expectations. I decided to set a goal for myself for the next time. I would focus on not letting my mind wander so much, and I would do my best to keep up throughout the entire class.

Second Day of Zumba:

Second Day of Yoga Flow:

I wasn’t sure what to expect going into my second day of yoga. I knew I would be having a different instructor this time. I wasn’t sure how that would change my experience, but for me, it made a huge difference.

Saturday morning rolled around and I didn’t even want to get out of bed. But once out of bed and moving, I was actually excited to go to Zumba. Since I could barely manage to wake up that morning, I was hoping to leave the class with more energy. I did, but I can’t say it was necessarily positive energy. While Zumba has a lot of potential to be a fun way to exercise, I kept getting frustrated when I couldn’t see the instructor or figure out the move. And on top of that, I still felt like everyone was watching me mess up. Even with a positive first experience, there were days that were hard and sucked. On the bright side, I really enjoyed the salsa-inspired dance moves, and I’ve never had exercise go by so quickly. I would consider doing Zumba again, especially if smaller classes were an option.

The music was slower and the pace was closer to achievable for me. I felt like I really worked my muscles, and I was able to relax. I set a goal for myself the last time to focus more on my breathing, and I succeeded! It made me feel better about myself and the world around me. I have a hard time taking time for myself to relax, so forcing myself to relax for an hour helped me feel better for longer than just that hour or even that day. I think I would like to find a yoga class that fits into my schedule and matches my pace.

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HEALTHY 38

Nutrition for College Kids: Healthy eating advice for college students

Grilled to Perfection: fun and fresh, grilled recipes perfect for summer

Lettuce Eat Healthier: A guide to dining out the healthy way

Meal Prep Tips: Five tips for aspiring meal preppers

Simple Supplement Guide: An intro to popular supplements

This vs. That: Healthy substitutions for popular ingredients and foods

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NUTRITION FOR NEWBIES COLLEGE KIDS BY Sadie Lewman DESIGN/PHOTO Sadie Lewman

roper nutrition — it’s one of those essential life skills that everyone needs to master, but you just don’t learn in school. For most of us, our childhood nutrition education consisted of our parents cooking our meals, school lunch ladies dishing out servings of premade entrées, and maybe a little something about a food pyramid. College isn’t much different, except now the dining system doesn’t take the responsibility for the nutritional value and portioning of your meals — that’s on you. Since we know that students don’t simply wake up with this knowledge on the morning of their 18th birthday, we’ve created this basic nutritional guide for college students to take back their nutrition.

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(THE CALORIE) healthy

It’s as infamous as it is misunderstood. Calories catch a lot of the blame when it comes to poor nutrition, but in reality, calories are not the villain of the health world. Calories are more like a currency--- they are traded over the course of our day, given by food and spent by exercise. To understand the role of the calorie in our nutrition, it helps to know some fundamental facts about it.

First of all, a calorie isn’t really a physical thing. It’s actually a unit of energy. Specifically, a calorie is the amount of heat it takes to raise the temperature of 1 gram of water one degree Celsius. Also, it’s important not to mistake a scientific calorie for a nutritional calorie. A calorie as we see it on a nutritional label is actually a kilocalorie, or 1000 of the units of energy we just defined. So one calorie worth of food can actually heat up one liter of water one degree. That’s a lot of heat! Even without knowing the scientific definition of a calorie, it is important to be aware of how they function in our bodies. Basically, the human digestive system transforms the energy in the food we eat into a form of energy we can use (first law of thermodynamics, anyone?). That energy is represented by the name ‘calorie’. So where do calories come from? Of all of the millions of types of food we eat, every single one can be broken into three building blocks, called macronutrients. Think of these as those three

awesome grandparents who just love to give you all the calorie currency you want, because you are their favorite grandchild. Their names are Protein, Carbohydrates, and Fats. Each of these macronutrients have a specific calorie density; protein and carbohydrates each have four calories per gram, and fats have nine. In general, any food that is considered ‘high calorie’ has a lot of calories compared to its serving size, ‘low calorie’ foods have few calories for their size, and empty calories refer to calories that have no other nutrients to go with them.

To understand how calories change our bodies, it’s good to think of a scale. On one side you have the calories you’ve consumed, and on the other are those you’ve burned. The Centers for Disease Control and Prevention tell us if the scale is in balance, your weight is maintained. If it tips one way or the other, you will start to gain or lose weight. The goal is to find a good balance for you where you’re consuming enough calories to maintain muscle mass while burning enough to reduce excess fat. Your next question should be, where is that sweet spot? The truth is, everyone has their own ideal daily calorie intake, even though most nutritional labels generalize around 2000 calories per day for the average person. Lucky for you, dietitian Becky Hand has developed a calculator to help find the perfect calorie intake for your lifestyle!

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FIND YOUR: age | gender | height (inches) | weight (pounds) | total calories burned working out during one week DETERMINE YOUR BASAL METABOLIC RATE BMR is the very minimum calories you need for your body to stay alive. Females: 655 + (9.5 x ( weight x .454)) + (1.8 x ( height x 2.54)) - (4.7 x age ) = BMR Males: 66 + (13.7 x ( weight x .454)) + (5 x ( height x 2.54)) - (6 x age ) = BMR FIND YOUR MINIMUM CALORIE INTAKE Multiplying your BMR by an activity level factor will give the lower end of the calorie range you should eat every day. sedentery (mostly sitting): 1.2 | lightly active (equal time sitting and moving): 1.375 | active (mostly moving): 1.55

BMR x activity factor = minimum ADD BONUS WORKOUT CALORIES On days you work out, eat extra calories to help recover faster. Adding this extra allowance to the minimum value above will give the upper end of your calorie range. cal burned / workouts = workout day calories minimum + workout day cal = maximum MODIFY FOR WEIGHT GAIN/LOSS (OPTIONAL) If you're trying to lose or gain weight, subtract or add 500 calories from your maximum intake, respectively. maximum +/- 500 = maximum

(CALORIE CALCULATOR)

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To get a little deeper into understanding our nutrition, let’s get back to those macronutrients we brought up before. The National Institutes of Health help us dig into the specifics of how this trio works to keep our bodies on the go.

PROTEIN

WHAT DOES IT DO?

Protein’s main function is to repair your damaged cells and generate new ones. This is why protein is so important when you exercise—it puts back together the little tears you get in your muscles and makes them stronger.

HOW DOES IT DO IT?

Basically, protein gets broken down into chains of amino acids. These acids are needed for various functions in our bodies. There are three types of amino acids we need, including essential acids that we must get from food, nonessentials that we make ourselves, and conditional acids that our bodies need in times of stress and illness.

WHERE CAN I GET IT?

Besides natural and synthetic powders, protein is found in lots of foods, like fish; meat; poultry; eggs; tofu; beans and lentils; seeds, nuts, and legumes; and low fat dairy products. Because most natural proteins are found in animal products, vegetarians and vegans need to take care that they get enough protein from alternative sources, like whey.

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CARBOHYDRATES WHAT DO THEY DO?

Carbs provide most of the energy you burn during the day. Many athletes will ‘carbo-load’, or prep themselves for strenuous exercise by eating lots of carbohydrates beforehand to burn when the going gets tough.

FATS WHAT DO THEY DO?

Despite their bad reputation, dietary fats are super important to helping the body absorb and carry vitamins, produce hormones, and store energy.

HOW DO THEY DO IT?

Digestion breaks carbs down into sugars that go into our bloodstream, aka glucose. There are two types of carbs, simple and complex. Simple carbs are single sugar molecules that we digest really quickly that give us a fast burst of energy. Complex carbs, on the other hand, are strands of many molecules that take a little longer to break apart. These carbs are the most satisfying, and usually have tons of vitamins, minerals, and fiber. The energy you get from complex carbs lasts a long time to get you through the day.

Fatty triglycerides break down into free fatty acids and monoglycerides, which is fancy speak for they reduce down to a form that the body can use to turn fat into glucose, same as it does with carbohydrates. There are three types of fats, and only one type is good for you. Unsaturated fats include monounsaturated fats (from plants) and polyunsaturated fats (from plants and animals) that are vital for heart health as well as blood pressure and glucose control. Saturated fats (from animals) and trans fats (artificial) are what cause excess fat buildup and that unflattering figure nobody wants.

WHERE CAN I GET THEM?

HOW DO THEY DO IT?

Simple carbs come from the natural sugars in fruits, veggies, and dairy, as well as added or refined sugars in packaged foods. Complex carbohydrates can be found in whole grains that still have the fiber attached (‘brown’ grains v. refined ‘white’), starchy veggies like potatoes, and legumes.

Unsaturated fats, both poly- and mono- varieties, can be found in salmon, veggie oils like olive oil, nuts, and avocados. In raw form, these oils are liquid at room temperature. The unhealthy fats, saturated and trans, are abundant in butter, palm oil, coconut oil, cheese, red meat, shortening, margarine, and processed foods. In raw form, they are solid at room temperature.

macronutrients continued PROTEIN continued

CARBOHYDRATES continued

healthy FATS continued

HOW MUCH SHOULD I HAVE?

According to the NIH, proteins should make up 10-35% of your calorie intake every day (remember, 1 g protein = 4 calories). If you are trying to lose weight, manage blood sugar or metabolic issues, are under a lot of stress, or are maintaining a difficult training regimen, stick to the higher end of the range. Most of us do just fine consuming around 15% or 20% of our calories from protein.

Carbohydrates should make up the bulk of your diet, around 45-65% of your daily calories (remember, like protein, 1 g carbs = 4 calories). Eating a higher percentage of carbs on workout days will help your energy last throughout the day. However, the 2015-2020 Dietary Guidelines for Americans released by the U.S. Department of Health and Human Services and the U.S. Department of Agriculture warns us to avoid eating more than 10% of our carbs in the form of added sugars--- these are just empty calories and don’t pack the same punch that complex carbs do.

Fats should be consumed in moderation; only 20-25% of your daily calorie intake should be fatty in nature. More than half of that (15-18%) should be exclusively unsaturated fats, says the NIH. (Remember, 1 g fat = 9 calories). Kids need more fats than adults since their bodies need extra hormones for growth, but even as adults, we can use a little extra healthy fat to keep our hearts in good health.

“MY MOTTO

IS BALANCE, VARIETY, AND MODERATION.” If you’re feeling a little overwhelmed, registered dietitian Andrea Wrappel has advice for students just

beginning to track their nutrition. “My motto is balance, variety and moderation. [Healthy eating] should be something that is sustainable,” she says. In other words, becoming your own personal nutritionist is not just about counting the numbers and doing the math— the key is developing a system that keeps you healthy and satisfied. If you are someone who loves pasta and bread, a low-carb

diet is going to be very difficult to maintain, and you will likely get discouraged before long. As Wrappel says, “Try not to think about foods as good or bad; just try and recognize that key of balance.” This guide is stuffed full of the information needed to make healthy choices most of the time, but only you know what will keep your mind and body happy, strong and healthy on a day-today basis.

Learning proper nutrition isn’t something that happens overnight, even if we wish it did. It will take some work, but by taking control of your nutrition now, you can begin to build healthy habits to last a lifetime. This guide is a good start, and there are many other resources out there to help you build a repertoire of skills and knowledge to really take your health to the next level. In college, the food your mom and the lunch lady used to make is a thing of the past. The next step towards becoming a real adult is learning how to make smart nutritional decisions, and this guide for college students is here to help.

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to perfection

BY Lauren Millen and Rachel Walz DESIGN/PHOTO Alyssa Gonzalez/Bei Wei Chng

Looking to impress your friends with some charmingly delicious recipes this summer? Yes, fantastic. Now that you’ve mustard up the courage, lettuce turn up the heat and beet out the competition with these healthy, grill-friendly recipes. Catch you on the flip side with a full belly and satisfied cravings. Side note: These recipes were intended to be flexible so you have the power to create the best recipe for you and your taste buds.

Perfectly Grilled Pizza Serves: 2 – 4

·· Whole wheat pizza crust ·· ½ – 1 cup tomato sauce ·· Cheese: mozzarella, grated parmesan, provolone, cheddar, feta

·· Herbs: basil, rosemary, oregano ·· Protein: chicken, steak, ham ·· Vegetables: yellow squash, eggplant, cherry tomatoes, asparagus, bell peppers, zucchini, chopped greens such as spinach, arugula, or kale

·· Olive Oil ·· Equipment: tongs, spatula, basting brush 1. Prep all ingredients (ie. vegetables chopped, cheese measured out, etc.) and place them by the grill. If you don’t have a lot of space next to your grill, grab a table or chair as a temporary stand. You need the ingredients close because you need to work fast once the time comes. 2. Preheat the grill on high heat, and bring all ingredients to the grilling station. 3. While the grill is heating, roll out the dough until it is about ½” thick, and then brush the top side with olive oil. 4. Once the grill is hot, place the dough on the grill (olive oil side down) and cook for approximately 3 minutes. While the first side is cooking, brush the opposite side with olive oil.* 5. Once the first side has light brown grill marks, Flip the dough over with tongs or a spatula, and work to quickly top the pizza.** 6. Close the lid and finish cooking - approximately 3-5 minutes. You’ll know the pizza is ready to be devoured when the cheese is melted, and the edges of the crust are crisp and well done. If it smells like the crust is charring, move it to a cooler part of the grill or turn down the heat. Note: Use tongs to carefully lift up the edges occasionally to check the “doneness.” The dough is delicate, so if you overload it with toppings it won’t cook as well. 42 | H S H S P R I N G 2 01 6

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Build-Your-Own Kabob Serves: 4 – 6

·· Grill-friendly skewers ·· 16 ounces of protein, diced 2-inch cubes ·· Choices: steak, chicken, tofu, pork ·· 1 bell pepper, large slices ·· 1 small red onion, cut in large slices ·· 1 cup mushrooms any variety, sliced ·· ½ cup marinade (Suggestions: soy sauce, olive oil, balsamic vinaigrette)

1. Preheat grill to medium-high heat. 2. Prepare the protein and vegetables as indicated above. (Be mindful of cross-contamination with knives and cutting boards!) 3. Pour dressing into a Tupperware, and add the vegetables and meat. Close the lid, and shake until all the pieces are coated. Put the Tupperware in the refrigerator and let marinade for at least 20 minutes, but ideally 2 hours. 4. Take the Tupperware out of the fridge, drain the liquid, and then alternate putting the protein and vegetables on the skewers. 5. Grill the skewers until the meat is fully cooked, approximately 15 minutes, rotating occasionally.

Sweet and Savory Grilled Fruit Serves: 2

·· ¼ cup honey ·· ½ teaspoon cinnamon ·· 1 fruit of choice: ·· 2 peaches - halved, pitted ·· ½ fresh pineapple, cored - sliced/diced, 2” cubes ·· 2 mangoes, cored - halved ·· 1 grapefruits, halved or sectioned ·· ¼ cup watermelon - diced, 2” cubes ·· 2 tablespoon coconut oil, melted

1. Preheat grill to medium-high heat. 2. Mix honey and cinnamon in a small bowl. Set aside. 3. Prepare fruit slices as desired. 4. Once grill is heated, brush the oil on the fruit and place the fruit on the grill. If it still has the skin on, place the flesh side down. 5. Cook until the fruit is warmed and slightly softened (similar to an apple pie or peach cobbler). 6. Remove the fruit from grill and top with the honey mixture. Enjoy! Note: If you chose to dice the fruit, use kabob sticks to make it easier to handle the fruit once it is on the grill or grab a pair of tongs to handle the fruit pieces.

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Savory Feta Watermelon Salad Serves: 4

·· 2 cups fresh greens (Suggestion: arugula or spinach), washed and dried

·· ½ cup feta cheese, crumbled ·· 8 slices watermelon, 2” thick ·· ¼ cup olive oil ·· Salt and pepper, to taste ·· Protein options: ¼ cup almonds/cashews, 3 oz. chicken/turkey

·· Optional: 1 tablespoon balsamic vinegar* 1. Combine greens and feta in a large bowl. Set aside. 2. Preheat grill on high heat 3. Lightly brush each wedge of watermelon with olive oil. 4. Once grill is pre-heated, place wedges directly on the grate in a single layer. 5. Grill on high heat until marks have formed, approximately 5 minutes (grills will vary). 6. Remove from grill and season with salt and pepper. 7. Cut watermelon from the rind, and add to the bowl of greens and feta. 8. Serve salad while watermelon is warm or place in the refrigerator and let cool for 2 hours. Note: If using balsamic vinegar, combine 1 tablespoon with the olive oil in step 3.

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Grilled Romaine Salad Serves: 4 Dressing:

·· 1 cup fresh cilantro, loosely packed ·· ½ cup plain Greek yogurt ·· 1 clove garlic, minced ·· 2 tablespoon lime juice ·· ¼ cup olive oil ·· Optional: salt & pepper to taste Salad:

·· 2 heads of romaine lettuce ·· 2 cobs of corn ·· 1 15 oz can black beans ·· 10.5 oz package cherry tomatoes, halved ·· Oil (olive, coconut, or vegetable oil recommended) 1. Place all ingredients in a food processor and blend. Set aside. 2. Chop the Romaine heads in half; set aside. 3. Brush the cobs of corn with oil and begin grilling for approximately 15 minutes, turning every 5 minutes; let cool. 4. Flash grill the Romaine halves with the cut-side down on the grill. This should take about 20-30 seconds to see the grill marks. 5. Drain and rinse the black beans; separate into 4 equal parts and set aside 6. Remove kernels from corn cob by holding the corn vertically and cutting downwards. Divide into 4 equal parts. 7. Take the Romaine halves and top with corn, black beans, and halved cherry tomatoes. 8. Top with dressing.

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Loaded Grilled Cheese Serves: 1

·· Whole grain bread, two slices ·· Olive Oil ·· 2 slices of cheese (Swiss, Havarti, pepper jack, mozzarella, or any other)

·· 3 ounces of protein, thinly sliced ·· Choices: grilled chicken breast, grilled steak, turkey bacon

·· ½ avocado, sliced or diced 1. Brush one side of each slice of bread with olive oil. 2. With the butter side facing down to the grill, begin assembling ingredients you choose starting with cheeses. Recommendation of using 1 slice of each desired cheese but you can bump it up to two if you want a super cheesy, heavenly creation. 3. Layer the cheese with your choice of protein, followed by the avocado. 4. Place the last piece of bread on top with the oiled side facing up. 5. Flip the sandwich after about 2 minutes or until golden brown. Enjoy!

Banana Boat Serves: 1

·· 1 banana ·· Topping options: ·· 1 tablespoon mini marshmallows ·· 1 tablespoon dark chocolate chips ·· 1 teaspoon peanut butter chips ·· 1 tablespoon coconut flakes ·· Enough foil to cover the banana entirely

1. Leaving peel on the banana, make a slice from top to bottom of the banana about ½ to ¾ of the way through. 2. Stuff the banana with desired toppings. 3. Wrap the banana with its fillings in the foil. 4. Place the foil-wrapped banana on the grill for about 8 minutes, turning every couple of minutes.

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healthy

BY Hannah Chute DESIGN Alyssa Gonzalez

eat] [Healthier\

t is a Monday night and you look at the salad and soup in front of you and feel happy that you are making a healthy choice. Fast forward and it is now Friday night. Eating healthy on the weekends poses a much harder challenge because of the inevitable option of eating out. Whether you go home for the weekend and your parents want to treat you to dinner, or you are with your friends and want to grab a quick bite to eat, eating out does NOT have to ruin your healthy eating streak. It is much better to find healthy options while at restaurants, so you can enjoy the social interaction and feel fueled for a workout the next morning. It is not about eating less, but rather eating smart. We’ve all heard the same tips for eating out: get dressing on the side, get everything baked not fried, and order vegetables whenever possible. Although these tips are helpful, there are additional ways to increase your choices. The Food and Drug Administration (FDA) is taking steps to ensure restaurants are providing you with necessary information.

According to the FDA US Department of Health and Human Services, “All restaurants and similar retail food establishments with a chain of 20 or more locations, doing business with the same name, and substantially the same menu items, will be required to post calorie information on their menus by December 1, 2016”. These restaurants will also be required to have total calories, calories from fat, total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrates, fiber, sugars, and protein available upon request for any item you want to order. Many chain restaurants have already begun to make these changes so you can now go out to eat with friends and family without the fear of losing your hard work. This is not an excuse to eat out every day, but it allows for flexibility and moderation. Lisa Nolting, the Iowa State Dining Dietitian, believes that everything can fit in a balanced diet. “If there’s something you

S T N A R U STA

] E s R n o i S t A M E hy menu op t l a e h &

Fi r e h o u s e S u b s : Hook and Ladder Light sub

H u H o t : Bowl with salmon, Chinese

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noodles, asparagus, mushrooms, baby corn, red potatoes, and black thai peanut sauce H S H S P R I N G 2 01 6

Fu j i J a p a n e s e S t e a k h o u s e : California rolls with low sodium soy sauce

Tr o p i c a l C a f é : Thai Chicken

salad with a Blueberry Bliss smoothie

Vi l l ag e I n n : Under 550 Garden Veggie omelet with a side of cinnamon apples

want at a restaurant, order it instead of over compensating. For example, don’t order a salad you don’t really want and then get a huge thing of ice cream. I always encourage having a good relationship with food. 80 to 90 percent of your food should be food for fuel and the other 10 to 20 percent for fun.” If you consider yourself an indecisive person, you understand the pressure of being unprepared to order when the waitress comes around. Luckily, most chain restaurants have complete nutritional information on their website or in a pdf online. This allows you time to look ahead, and you might be more likely to actually order the salmon instead of caving and choosing the bacon cheeseburger at the last minute. However, Nolting explains how your entrée depends on the size and the sides. She emphasizes appropriate portions in every meal and explains that if you order a 4 ounce burger, get healthy sides such as grapes, baby carrots, or cottage cheese. If you have made an impulsive decision to go pick up something to eat, many restaurants provide a healthy section right on their menu in plain sight. For example, Perkins has a “Fit and Fresh” section of healthy alternatives if you are craving pancakes, and Applebees has an “Under 550 Calories” with entrées and sides paired together.

healthy

As a freshman, the dining center can feel like a restaurant full of temptations. However, there are many ways ISU dining encourages healthy decisions too. Nolting informed me that calories are now posted on bakery items as well as on grab and go items. “Having calories is a great resource, but not an end all be all. Something high in calories could also be high in protein. Calorie information should be used as a tool.” Net nutrition is also a great way for students to look up complete information about all of the meals at the dining center ahead of time. Iowa State has nutrition events every three to four weeks to help students learn more about what healthy eating looks like for different individuals. It is important that we are aware of all of the information we have at our fingertips. Knowing the nutritional value of the meal does not inhibit the restaurant experience, it enhances it. It allows people to know more about the food they are putting into their bodies and, when chosen correctly, can give you a delicious and nutritious treat to get through your week.

Rose Martin, senior lecturer for the Food Science and Human Nutrition department at Iowa State, reminds us that there are phone apps to help aid in our decisions as well, such as MyFitnessPal. Many apps can help give more nutrition information specific to the user. Martin also helped create the Iowa State Food Finder to show healthy options even at the Iowa State Fair. “If people want the information, they have access to it.”

Pa n e r a : You Pick Two: with half steak

& arugula sandwich and half chicken cobb with avocado salad

P e r k i n s : Blueberry banana pancake breakfast (includes two pancakes, egg beaters, and two apple sausage links)

A p p l e b e e s : Sizzling Chili Lime Chicken (served with Asian vegetables and served over rice with cilantro) AVAI

T e x a s Roa d h o u s e : 8 ounce USDA Choice steak with broccoli

Don’ t o rd er a you d salad on’t and r then eally wa nt get a thing h of ic e cre uge am.

R e d l o b st e r : Lighthouse Garlic Grilled Shrimp

Noodles and company: Small Pad Thai with chicken

C h i c k- f i l-a : Chick Fil-A Grilled Chicken Sandwich with fruit cup

S u b way : 6 inch turkey sandwich

on wheat, with veggies and mustard

C h i p o t l e : Burrito bowl with chicken, salsa, and lettuce

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healthy

meal prep t i p s BY Kelly O’Connor DESIGN Alyssa Gonzalez

Meal prepping is essential to sticking to a healthy diet and ensuring that you’re prepared to fight fast-food temptation! Being a college student leaves very little time to come home and cook on a nightly basis. We’ve all been guilty of skipping out on breakfast, grabbing those delicious chicken tenders at the Memorial Union, or ordering a late night pizza from Jeff’s. Luckily, taking a few hours on a Sunday afternoon can give you a weeks worth of nutritious meals. Below are my top five tips to becoming a pro meal prepper.

1. BABY STEPS

Meal prepping takes time. Don’t try to prep every meal on your first attempt. Perhaps start with making dinners for the week if you know that is the busiest time for you.

2.KEEP IT SIMPLE

Your meals don’t have to look like Rachel Ray prepared them. As long as each meal has protein, complex carbs, and healthy fats it won’t matter what they look like!

3.DON’T GET BORED

Have chicken one night and fish another! If you look on Pinterest there are a million different ways to prepare and season meats and veggies that will keep your taste buds happy.

4.MASTER MULTI-TASKING

Try to use multiple parts of your kitchen at once. For example, have 3 bean chili in the slow cooker while you have zucchini, and asparagus roasting in the oven. Believe me this will allow you to get more done in a shorter period of time.

5.HAVE “GO-TO’S”

Pick a few dishes that are easy for you to prepare and that you enjoy. Having these meals already in your head reduces the stress of planning meals out. Plus, after you’ve mastered those recipes it’s easier to branch out and try something completely new!

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S I M P L E

supplement guide

healthy

lez

BY Alyssa Trumbower DESIGN Alyssa Gonza

c r e a t i n e eine caff

beta-alanine

WHAT IS A NUTRITIONAL SUPPLEMENT?

This supplement increases muscle power output and is well supported by research, according to BodyBuilding. com. Beta-Alanine (BA) is known to reduce the rate of intramuscular H+ accumulation, which causes muscle acidosis and hampers muscle contraction during high intensity exercise. In fact, researchers Vitor De Salles Painelli et al. studied the use of beta-alanine on 100-m and 200m swimming performance. Painelli et al. confirmed the effects of BA in this 2013 study: 15 of the 16 athletes performed better after consuming this supplement. However, some participants reported paresthesia, tingling caused by pressure on or damage to peripheral nerves. So be sure to understand what, if any, side effects can occur when ingesting any dietary supplement.

FAT-BURNING SUPPLEMENTS

S K I P I T

Men’s Fitness online raves about this supplement, saying it helps “turbocharge your body’s productions of ATP (adenosine triphosphate)”, which is necessary for muscle contraction. However, Zack Barangan, NCSF-Certified Personal Trainer and writer for the magazine, warns against no-name brands that could be contaminated with “nasty chemicals”. Therefore, we highly recommend discussing Creatine supplement options with a registered dietician, not the exercise supplement store owner who may just be trying to make some easy cash. Another benefit of consuming this supplement, according to Men’s Health magazine, is a longer workout and faster recovery. Creatine also helps create more lean body mass than other advertised supplements. One study, out of many, in Men’s Health magazine online has shown that out of the 300 or more studies, over 70 percent have found “statistically significant gains”. Other supporters of this supplement include VitaminShoppe.com and BodyBuilding.com.

BETA-ALANINE

S P E E D

CREATINE

STRENGTH

The FDA defines a nutritional supplement as a product taken by mouth that contains a dietary ingredient including: vitamins and minerals, amino acids, and enzyme supplements. These are consumed in the form of tablets, capsules, powders, energy bars, and liquids. Many supplements are safe and research is growing on their effectiveness. We strongly advise following the FDA guidelines and talking to a healthcare provider before using any nutritional supplement.

Research by Haley C. Bergstom et al. studied the effects of thermogenic nutritional supplements on 12 women before, during, and after 60 minutes of walking. Published in the journal of Applied Physiology, Nutrition & Metabolism, the study examined physiological effects, such as heart rate and blood pressure on college-aged women. Results showed that during exercise, energy expenditure was higher in the participants who took the supplement than those who did not. Therefore, Bergstom et al. concluded that thermogenic supplements contain mostly caffeine, and therefore could result in an increased metabolic rate, with minimal effect on changes in cardiovascular function. Long-story short, drinking a cup or two of coffee or tea could have the same effect as any fat-burning supplements.

For the most part, supplements are safe to use and research supports their effectiveness. Even so, in order to avoid toxic and harmful ingredients you should always ask a healthcare provider before consuming a new product. Also, the FDA guidelines suggest reading the ingredient labels, learning to spot false claims, and contacting the manufacturer if you experience negative side effects. Many companies claim their supplements will help you lose the most weight, gain the most muscle, and slim up more for summer than other brands. You know better though! You have this simple supplement guide in your hands and you are ready for even bigger gains than before. Always ask a healthcare provider before consuming a new product. Good luck! H S H S P R I N G 2016|

healthy Healthy

THIS VS. THAT

BY Rachel Geronimo DESIGN Alyssa Gonzalez

pring is here and it’s time to do some spring cleaning. Your body is your temple and you have to provide it with sufficient energy. It’s hard as a college student to always stay clean with your diet and it’s easy to do so by providing your body with healthier meals. Victor Mendez, a nutritional specialist says that switching out old eating habits and replacing it with healthier ones can allow the body to get more energy, giving you the fuel that you need to last through your hard working schedule. “Healthier food options bring in the necessary nutrients needed for energy whereas typical unhealthy foods have excessive quantities of other nutrients that can leave the body feeling sluggish and under performers,” Mendez said. “Making a transition from unhealthy to healthy might be difficult at first, but the body begins the process of transition from the severity of one diet to another, which in this case benefits the body greatly switching to healthy options in the long run.” Swapping traditional ingredients with healthier ones is the best way to spring clean your body, so we have made a list of common kitchen ingredients and other unique healthy substitutions that you’re able to use in your daily cooking and baking needs.

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Information also provided from: www.nutrition.gov nutritiondata.self.com www.eatright.org

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healthy INSTEAD OF TRY A HEALTHIER OPTION Condiments Spices BECAUSE Condiments are for using at the table to enhance the dish as each individual’s tastes prefer, but spices are natural ingredients that can be used to season a dish in the meal during its preparation Sugar Honey BECAUSE is a natural. It’s a popular, versatile sweetener that can be used instead of white cane sugar in baking, sauces and hot drinks Mayonnaise Avocado BECAUSE they say it’s nature’s natural fat and by fat, we mean the good kind. Instead of mayo’s oily fats, use an avocado Candy Sweet Fruits BECAUSE instead of the artificial sugars, why not try some neutral sugars that can be used for good energy Soft Drinks Tea BECAUSE qdded sugar is what makes soda pop so full of calories. Tea is proven to be full of antioxidants that rid the body of free radicals byproducts that can cause all sorts of diseases as well as premature aging Butter Olive Oil or Coconut Oil BECAUSE butter is an artery-clogging enemy. Using olive oil or coconut oil has monounsaturated fatty acids (MUFAs). MUFAs are actually considered a healthy dietary fat All-Purpose Flour Almond Flour BECAUSE it is highly nutritious, easy to use and readily available Sour Cream or Ranch Plain Greek yogurt BECAUSE health benefits of Greek yogurt is the probiotics that it contains. These healthy bacteria help promote a healthy gut Cream Evaporated Milk BECAUSE just like cream, evaporated milk is just as thickening but less fattening and sugary Chocolate Chips Cacao Nibs BECAUSE they are simply chocolate in its purest form, before anything else is added. They are more natural and less processed Milk Almond Milk BECAUSE it is prepared from almonds is low in fat, but high in energy, proteins, lipids and fiber Vegetable Oil Grape Seed Oil BECAUSE its oil is derived from the seeds of a grape which has a great source of polyphenols - flavonoids and other Essential Fatty Acid White Rice Brown Rice or Quinoa BECAUSE both food products have nutritional benefits that the body can convert for energy Croutons Nuts BECAUSE it is part of a healthy diet, but can be good for your heart. They contain unsaturated fatty acids and other nutrients Potato Chips Kale Chips BECAUSE you can bake Kale for a healthier alternative to make them crisp. Kale is low in calorie, high in fiber and has zero fat Bread Crumbs Rolled Oats BECAUSE the benefits of oats include: reducing the risk of coronary artery disease, lowering levels of cholesterol, and control blood pressure Pasta Spaghetti Squash BECAUSE instead of having simple carbs, replace them with complex carbs. Squash has an excellent source of nutrients that provide your body with sufficient energy Bread Tortilla or Spinach Leaves Wrap BECAUSE it is low in fat and even lower in cholesterol, is high in niacin Buns and zinc, as well as protein Salad Dressing Homemade Salsa, Light Oils, or Vinaigrette BECAUSE dressing has way too many unnecessary fats and oils. Try replacing dressing with these natural ingredients. They provide less fat and sodium and can be consumed lightly Red Meat Turkey, Chicken or Tofu BECAUSE red meat is not good to eat all the time. Consuming white meat or tofu is another alternative route to take when incorporating protein in your diet Mashed Potato Mashed Cauliflower BECAUSE potatoes are simple carbs. Cauliflower has more nutritional value that your body can use for energy Table Salt Sea Salt BECAUSE it’s naturals and not processed. Sea salt can add more of a savory taste in your meal White Potatoes Sweet Potato BECAUSE they are nutritional all-stars and one of the best vegetables you can eat. Sweet potato complex carbohydrates. Your body takes them in, it converts them to sugar that your body uses for energy H S H S P R I N G 2016|

healthy

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