The Daily Athenaeum
Spring Break
&
Wellness Edition 2014
2 | SPRING BREAK HEALTH & WELLNESS
THE DAILY ATHENAEUM
MONDAY FEBRUARY 24, 2014
Students encouraged to ChillWELL during break BY ALEXIS RANDOLPH STAFF WRITER @DAILYATHENAEUM
College can be taxing on students and professors. It is important to not only take physical breaks and return to your hometown or other relaxing destinations but to also take mental breaks. After a long, cold and snowy winter, the upcoming spring break in March will be welcome time off for most students. The mental health of students is an important focus of WELLWVU: The Students’ Center for Health and the Carruth Center for Psycho-
logical and Psychiatric Services. Their chillWELL program works to help students feel less stressed. ChillWELL offers different online apps and programs to help students de-stress throughout the semester. WELLWVU’s website even offers calming videos for students to watch and get focused. There are activities students can work through such as Stress Management and Time Management tabs to help students figure out areas in which they are stressed and how to help them manage their stress. Tandy McClung, a staff
psychologist at the Carruth Center, recommends breathing exercises and meditating to de-stress. “Of course you can take a mental break anytime. If we are talking about taking a break during spring break, then it would be a good time to focus away from stressors,” McClung said. “You can focus more on the present moment and whatever you might be doing during your spring break.” According to McClung, taking a break is focusing on the present and future. “A key to being able to take a mental break is being able to focus away from what
you are thinking about,” she said. “If you want to take a mental break, then maybe focusing on what is upsetting you and developing ways to get away from that will help.” McClung said it is important for students to enjoy the breaks they get. “You only get one spring break each school year, so you want to do the best you can to make those days enjoyable for yourself,” she said. Amber Lampinen, a junior biochemistry student, said she will take a mental breather this spring break in different ways.
“Most likely (I’m) going home to visit family and possibly going out to a cabin for a few days,” Lampinen said. “(I will) play guitar or listen to music. Read a good book or indulge in Netflix.” Lampinen said she feels the most stress around the first set of exams for a semester or during finals. She said her favorite break from school was summer 2013. “Even though I took summer classes, I had a really relaxing summer after those were finished,” Lampinen said. “I spent a little while at a lake in a lake house, and that was awesome.” For Lampinen, the most
important component for a relaxing mental break is letting go of the past, she said. “Stop worrying about what’s already happened, like, say, finals or grades you may have gotten already, because it has already passed, and you can’t change it,” she said. “Focus on the present and the future in a positive way. Make sure you surround yourself with people that help make you happy and stress free.” For more information about chillWELL, visit http://well.wvu.edu/ wellness/livewell/chillwell. danewsroom@mail.wvu.edu
Monday February 24, 2014
THE DAILY ATHENAEUM
spring break health & wellness | 3
HEalthy Lifestyle
WVU Rec Center offers personal trainers to optimize fitness BY SAM BOSSERMAN Staff Writer @DailyAthenaeum
There are countless excuses a college student can make for not going to the gym. However, student personal trainers at West Virginia University work hard every day to ensure not knowing how to work out is not a valid reason to skip the gym. All WVU students can take advantage of three free sessions with a student personal trainer. Phillip King, a student personal trainer, said the program is a great way for those new to working out to learn more about what they should be doing. “Starting out with a personal trainer is a great way to go,” King said. “If you’re not comfortable in the Rec Center, you can come, and we’ll help educate you on some of the equipment and how your body should feel through your exercise.” King said the personal training program allows for an emphasis on one-on-
one training and a focus on what clients specifically want out of the program. Marion Heffron, a freshman merchandising student, said the fact the program is free is great for college students and makes using the service a no-brainer. “It’s a great program that they offer because it’s free, and any other place like this would be very expensive,” Heffron said. Heffron currently does her sessions with a group of two other people, which she said adds to the benefit of the training. “Group workouts keep you motivated on those days you don’t feel like coming,” Heffron said. Dennis Chen, student personal trainer, said he likes to focus on getting the most out of each session for his clients. “There is an hour limit, so you want to actually put enough into it to fatigue you,” Chen said. “Personally, as an individual trainer, I like to expand beyond a single body part.
“Instead of working on strength and then cardio, I like to do both at the same time.” Chen said while he’d like to see the three-session cap raised, coming to a personal trainer is well worth the effort and will pay off in the end. “Getting yourself into the gym and having someone push you beyond your limits is a lot better than sitting at home just watching TV and being unhealthy,” Chen said. Every trainer has a different take on how they do their job, and Chen said he likes to incorporate workouts he thinks will be fun and enjoyable for his clients. Grace Honecker, a human nutrition and foods graduate student, said she likes the personal training program because it allows her to expand workouts to include more parts of her body. “For me it’s awesome ,because I’m working body parts I normally wouldn’t, like shoulder and arms,”
ERIN IRWIN/THE DAILY ATHENAEUM
An instructor leads a Bootcamp class at the Student Recreation Center. Students can participate in group exercises as well as work with personal trainers. Honecker said. “Personally, I always did more cardio and lower body type of stuff, so it’s a learning experience.” Honecker said personal trainers hold their clients accountable and put them
through the paces every session. “It’s always a challenge – it’s not easy, and that’s good, because we don’t want to come in and do something bulls---,” Honecker said.
For more information, including instructions on how to sign up for personal training sessions, visit http:// studentreccenter.wvu.edu/ fitness/personal_training. danewsroom@mail.wvu.eud
Exercise fads allow for more diverse, fun options by celeste lantz editor-in-chief @CELESTOFACTO
Kettle balls. Hot yoga. “Insanity.” “Zombies, Run!” Types of torture? No, these are exercise fads that have cropped up in popular culture within the past five years. Ranging from fitness routines developed in police academies to pole dance workouts to cell phone apps that simulate apocalyptic, life-or-death situations, in 2014, there is truly a type of workout for everyone. In the past, people have used systems such as P90X and “Insanity” to drastically
change the shape of their body. Due to the extreme difficulty of these videos, results were varied. P90X, or Power 90 Extreme, is designed to take 90 days of timed workouts that use cross-training, martial arts and yoga. One fad, pole dancing, came and went quickly but not before thousands of housewives bought poles to install in their bedrooms for practice. One spinoff included a video from Carmen Electra that used exotic dancer-inspired exercises. For the less cardio-inclined, hot yoga has been growing in popularity. The thought behind the prac-
tice is to loosen the muscles with heat to release toxins and increase flexibility. When students can’t make it to the gym or don’t enjoy participating in group classes, Xbox Kinect has provided a fun alternative: “Zumba Fitness.” This game uses the motion sensor in the Kinect system to track users’ movements as they learn the dance moves and follow along with preprogrammed dance routines, with the option for purchasing more through the Xbox Play store. The modes single and multiplayer allow users to compete against each other, scored on form and rhythm.
As the weather improves, so will motivation rates. However, for those who need an extra push, “Zombies, Run!” is one unexpected solution. The app, developed and published by Six to Start, is an immersive running game. Players complete a series of missions, in which they run and listen to audio narrations to uncover the story. The GPS features even allow the users to participate in a zombie race, which requires the player to run faster for a short distance or risk getting caught by zombies and lose their supplies and fail the mission. The app records distance, time,
pace and calories burned on each mission. “Zombies, Run!” is available through the iTunes App Store and Android. Callie Goodwin, a biology student at West Virginia University, said she goes to “Primal Training” when she returns to Charleston, W.Va., each summer. “‘Primal Training’ mirrors crossfit. It’s really intensive, but the results are definitely worth it,” Goodwin said. She combines primal training with a diet similar to the paleo diet. “The idea is to do exercises and eat the way our ancestors did. So, we use
our body weight to work out and stay away from dairy and processed food,” she said. Goodwin’s parents both have seen remarkable results from the program, and she said it inspires her to work harder to stay healthy. “Eating healthy is hard (in college). It’s really expensive. I buy fresh vegetables and fruits and do the best I can with everything else,” she said. With so many options, there’s really no excuse not to get that 30 minutes of exercise each day. celeste.lantz@mail.wvu.edu
4 | SPRING BREAK HEALTH & WELLNESS
THE DAILY ATHENAEUM
Monday February 24, 2014
HEalthy lifestyle
WVU alumna, nutritionist encourages nixing processed foods, ‘clean eating’ BY Summer Ratcliff
While these diet plans may produce temporary results, they generally do not provide a lasting solution. For many, fad diets are a Like many other nutrigo-to quick fix when vacation tionists, Ashley McLaughor special event approaches. lin, a 2012 graduate of West City Editor @SummerRatcliff
Virginia University and public health nutritionist, said she advises her clients to eat clean. “Clean eating is not a diet, not a fad, but rather the way all of us should be eating,” McLaughlin said. “It eliminates all processed foods with dangerous, refined grains or sugars and chemicals that cause many preventable illnesses Americans face today, such as diabetes and heart disease.” Clean eating emphasizes the importance of eating fresh produce and cooking meals from scratch rather than buying pre-made microwaveable meals or fast food. In essence, clean eating is simply eating real food. McLaughlin said Americans, in general, are the most overfed and undernourished people in the world. Without proper nourishment, our bodies cannot function to their full potential.
“The foods you eat affect so much more than body fat but also have direct impact on brain function, which every college student needs more of,” she said. “The problem is that we aren’t eating food anymore, but food-like products.” For students who do not want to fully commit to a strict clean eating meal plan, McLaughlin said drinking water and incorporating more raw vegetables into their diet is key. “(These are) two simple things most people do not do,” she said. “I guarantee you will see an increase in your energy levels and performance in school by staying hydrated and filling your body up with the proper fuel it needs to function.” McLaughlin also said she realizes at times eating clean will cost a person more during their visits to the grocery store, but she compares what
foods people choose to put into their bodies to putting low-grade gasoline in a car that requires premium grade to run properly. “Your body and the food you put into it should be your No. 1 priority,” she said. “I was able to live off about $20 a week in groceries while I was in college while still eating very healthy. I know the average student does not have extra money to spend because I was once one of them.” Planning and smart shopping combined with cooking all of your meals from scratch can save students a lot of money as opposed to eating out for every meal. McLaughlin said she suggests taking advantage of local farmers markets and coops that do not bump up their produce prices like super markets do. Additionally, buying pantry staples in bulk and shopping for vegetables
while they are in season will reduce grocery bills. According to McLaughlin, heart disease, diabetes and other diseases prevalent in the United States are almost never seen in countries that do not consume the typical American diet, full of highly processed foods and animal products. “These lifestyle diseases cost our country (more than) $120 billion each year and we are raising a generation of children that are expected to live shorter lives than their own parents,” she said. “The foods we eat not only impact our health but the economic stability of this country. Food matters.” For more information about clean eating, visit McLaughlin’s company website at http://realfood4results.com. summer.ratcliff@mail.wvu.edu
CLEAN Chicken with Quinoa and veggies Ingredients: • 1 cup rinsed quinoa • 2 cups chicken broth • 2 tablespoons extra-virgin olive oil • 2 garlic scapes, chopped • 1 small onion, chopped • 2 skinless, boneless chicken breast halves - cut into strips • 2 tablespoons extra-virgin olive oil • 1 zucchini, diced • 1 tomato, diced • 4 ounces crumbled feta cheese • 8 fresh basil leaves • 1 tablespoon lime juice
allrecipes.com
Directions: 1. Bring the quinoa and chicken broth to a boil in a saucepan; reduce heat to a simmer and cover the pan. Simmer until the broth is absorbed, the quinoa is fluffy, and the white line is visible in the grain, about 12 minutes. 2. Heat 2 tablespoons of olive oil in a skillet; cook and stir the garlic scapes and onion until onion is translucent, about 5 minutes. Stir in the chicken breast strips and cook until the chicken is still slightly pink in the middle, about 5 more minutes. Remove the chicken meat and set aside. Pour 2 more tablespoons of olive oil in the skillet and cook and stir the zucchini and tomato until the zucchini is tender, 5 to 8 minutes. Return chicken to skillet and sprinkle with feta cheese, basil leaves, and lime juice. Cook until the chicken is fully cooked and hot, about 10 more minutes. Serve over hot quinoa.
30 mins Prep 25 mins COOK TIME
THE DAILY ATHENAEUM
Monday February 24, 2014
SPRING BREAK HEALTH & WELLNESS | 5
SPRING BREAK READY
Staying in The health risks of tanning, safe alternatives Morgantown for break can be relaxing BY HANNAH WIGAL Correspondent @DailyAthenaeum
by meghan bonomo staff writer @dailyathenaeum
The excitement of spring break plans is palpable. Some students at West Virginia University are venturing to the beach, and some are returning home for the week. However, there are many activities available for the students staying in Morgantown. With obvious options such as hitting the Student Recreation Center, congregating in the Mountainlair or catching up on schoolwork, there are many other exhilarating options. Students are able to rent camping, hiking and kayaking gear from the Rec. Chestnut Ridge Park and Campground and Sand Springs Campground are available year round with a variety of attractions and lakes. Cheat Lake also provides opportunities for students to get out on the water and rent boats, pontoons and other water vehicles through Sunset Beach Marina. Morgantown is teeming with creeks, waterfalls, swimming holes and trails to explore, as well. Blue Hole is one the six best swimming holes in West Virginia, according to WV Living magazine. It is located about 15 miles southeast of Morgantown and has many different swimming areas. The drive requires a vehicle with high clearance and visitors are warned not to jump off the bridge, especially when ambulances cannot access the
area. The Megabus offers reasonably priced bus fare to Pittsburgh and Washington, D.C. from Mountaineer station located on Van Voorhis Drive across the street from Applebee’s. Current rates to Pittsburgh range from $10$23 each way and $9-$30 to D.C. Students can go to the Just Ducky tours and ride on Pittsburgh’s only landand-water adventure to explore and learn about the city. Hockey fans can take advantage of both cities to see the Penguins and Capitals face off two consecutive nights starting March 1 and get excited for rival competition in the windup of the NHL season. Other opportunities in Pittsburgh include taking a day trip to the Pittsburgh Zoo & PPG Aquarium, exploring South Side shops and restaurants, enjoying the view atop Mt. Washington or visiting Market Square in the downtown area. Many concerts and performances will be held during the week in Pittsburgh and D.C. Arcade Fire will be performing at the CONSOL Energy Center March 12. Comedian Amy Schumer will perform in DC March 8 as well as performances by David Guetta and Jerry Seinfeld later throughout the week. Students should plan ahead for some of the events and book Megabus tickets to secure a spot. danewsroom@mail.wvu.edu
With the warmer months quickly approaching, more college students are attempting to get a bronzed look for spring break by indoor tanning. Students often get carried away with their appearances and forget about the health risks associated with tanning beds. Tanning just 10 times in your lifetime increases your chances of getting melanoma by 75 percent, but many people do not realize just how harmful indoor tanning can be. Before using a tanning bed, there are necessary precautions that should be taken, including applying tanning lotion, wearing
eye protection and limiting to every 24-48 hours, depending on the amount of exposure. “I tan between three and seven days a week,” said Briana Bowie, a criminology student. “I use lotion and goggles in beds with facial tanners to better protect myself.” Students should consider the health risks of indoor tanning before purchasing a tanning package and perhaps look into the safer alternative of spray tanning. Spray tans are an affordable option for quick color, and they have been growing in popularity in recent years. For best results, customers should not apply makeup or wear deodorant before their appointment. It is also important to shower,
exfoliate and shave before getting a spray tan. Spray tans typically last 7-10 days and customers should thoroughly moisturize their skin to keep their tan as long as possible. Many people will get spray tans for events such as proms and weddings, but there are also many who get spray tans on a weekly basis. Tan 1 is one of the many tanning salons in Morgantown that offers spray tanning services to customers. “I think it’s important to offer the option of spray tanning to our customers for a variety of reasons,” said Stephanie Corely, manager of Tan 1. “We have customers who get spray tans for special events, but we also have customers who get them for health reasons.”
Tan 1 has two different spray tan options, the Mystic HD Sunless spray booth and Airbrush spray tanning. The cost per tan in the Mystic HD Sunless booth ranges between $35-$45, depending on which formula customers choose. The Airbrush spray tanning price ranges between $40-$50, and customers can choose the shade that will suit them best. “I will get spray tans throughout the year, because they are convenient ,and they’re a lot safer than laying in a tanning bed,” said Sydney Nichols, a WVU general studies student. For more safe tanning tips, visit http://www.well. wvu.edu. danewsroom@mail.wvu.edu
6 | SPRING BREAK HEALTH & WELLNESS
THE DAILY ATHENAEUM
Monday February 24, 2014
staying safe & HEALTHY
Health officials talk positive body image BY TAYLOR MCSORLEY Staff Writer @DailyAthenaeum
Students around the country are eagerly awaiting the arrival of spring break. In order to prepare for the week off, many students go to drastic measures to get their body ready. Eating disorders are very common among college students, especially freshmen, due to the new environment in which they live. An eating disorder is a psychological disorder de-
fined by the insufficient or excessive intake of food. Everyone knows about the “freshman fifteen.” However, it is definitely not the only thing students should look out for. “Kids in college often have a very different lifestyle than they did when they were in high school, and they are put under a lot more stress than before,” said Allison Topilow, a registered dietitian. Many college students experience feelings of isolation and homesickness, pressure to achieve academically or intense
peer pressure, which all increase the likelihood of developing an eating disorder. The Student Recreation Center is especially crowded around this time of the year. It is filled with students trying to get in shape for either their vacation or just to go home and impress their high school friends. “While it might seem like eating disorders are about food, weight, exercise and eating, the symptoms usually represent more complex psychological or emotional issues such as
anxiety, depression, perfectionism, low self-esteem, trauma or relational problems with friends or family members,” Topilow said. “Students often think they can lose a substantial amount of weight in a matter of days, and when that doesn’t start happening, they begin taking extreme measures like starving themselves or extreme amounts of exercise.” Spring break is in less than three weeks and the expectations of a perfect body continue to rise. The Internet and social networks allow young
people to constantly be exposed to pictures of models and believe they need to look like them. “I went through counseling a couple years ago when I had an anorexia problem, but luckily I was able to recover,” said Nicole Spera, a junior accounting student. “I would tell anyone who even thinks they may have a problem to go get help because it is better to control it before it gets too bad.” The majority of college students eat fewer than three servings of fruits and vegetables per day, but
the U.S. Centers for Disease Control and Prevention recommends five to nine servings daily. Eating fruits and vegetables can help with weight loss and provides a number of vital vitamins and minerals. WELLWVU: The Students’ Center of Health has website provides information on eating disorders, diets and healthy lifestyle tips. For more information on WELL WVU or eating disorders, visit http://well. wvu.edu. danewsroom@mail.wvu.edu
WELLWVU encourages student safety, preventative measures BY MEAGAN CARPENTER Staff Writer @DailyAthenaeum
For many students, preparing for spring break includes buying a new bathing suit or figuring out what destination hot spot they will visit this year. While that is all fun and games, students need to be prepared and aware of the dangers that come with going away for spring break. Sexual assault is one of the dangers students may face when they go on spring break or in any place, even at West Virginia University. In a survey conducted by the Centers for Disease Control and Prevention about college age sexual assaults, 37.4 percent of female rape victims were first raped between ages 18-24. In a study of undergraduate women, 19 percent experienced attempted or completed sexual assault since entering college. Most sexual assault cases are never reported, but when
they are, females are more likely to come forward than males. However, males can still be targets of this type of violence and should be aware of the dangers, as well. Deborah Beazley, a social worker for the Carruth Center for Psychological and Psychiatric Services, has worked with sexual assault victims and understands the importance of students taking precaution on spring break as well as on campus. “It is very important that students take care of each other and not leave a friend behind. There is safety in numbers,” Beazley said. “It is always important that students are alert and aware of their surroundings, and the abuse of alcohol or other drugs can increase vulnerability.” Students can use many resources offered on campus to remain safe while at school or on spring break. These programs include Student Health Services for follow-up
on any physical or sexual assault situations or participating in the WELLWVU Green Dot training program, which helps students learn to recognize if someone could be in a dangerous situation. Now more than ever students carry their phones while they are out. Mobile apps can serve as a sexual assault prevention tool. “Circle of 6” is a new free app that prevents violence before it happens. It lets the user set up six numbers from their phone and gives them three options of alerting them of any danger. The app is able to pinpoint where you are using location services and can alert the people in your circle if you need them to come get you, call you or if you need some advice. For more information on staying safe both on campus and on spring break, visit http://well.wvu.edu/ sexual_assault. danewsroom@mail.wvu.edu
WYTHE WOODS/THE DAILY ATHENAEUM
The University Police Blue Light System is located across campus. In the event of an emergency, students are encouraged to use the system, which will directly connect them to 911.
MONDAY FEBRUARY 24, 2014
THE DAILY ATHENAEUM
AD| 7
8 | SPRING BREAK HEALTH & WELLNESS
CLEAN PEANUT BUTTER COOKIE DOUGH BITES
MAYA VISNYEI/CLEAN EATING MAGAZINE
Ingredients: •1 1/2 cups pitted dates •1 1/2 cups puffed rice cereal (TRY: Nature’s Path Organic Rice Puffs) •1/2 cup rolled oats •1/4 cup coconut flour (TRY: Bob’s Red Mill Organic Coconut Flour) •1/2 tsp sea salt •5 oz (about 9 tbsp) natural unsalted creamy peanut butter •1/4 cup raw honey •1/2 tsp pure vanilla extract •7 oz 70% dark chocolate, chopped Directions: 1. Bring a kettle of water to a boil. To a medium heat-proof bowl, add dates. Add boiling water to cover. Set aside for 5 minutes. Remove dates from water with a slotted spoon and reserve 2 tbsp of the soaking water; discard remaining water. 2. Meanwhile, to a food processor, add rice cereal, oats, flour and salt. Process into fine crumbs. Transfer mixture to a medium bowl. 3. To food processor, add dates, reserved soaking water, peanut butter and honey. Process until smooth. Add vanilla and process until combined. 4. Return cereal mixture to food processor and process on high until a soft, sticky dough forms, about 30 seconds. 5. Using a small cookie scoop or a spoon, scoop 1-tbsp portions of dough and roll into round balls with hands. Place on a parchmentlined baking sheet. Cover and freeze until firm, about 2 hours. 6. Using a double boiler or a heat-proof bowl over simmering water on low, melt chocolate and coconut oil, stirring until smooth; keep heat at lowest setting. Remove peanut butter balls from freezer. Working with one at a time, gently dip in chocolate mixture with a spoon. Let excess drip off, and transfer to a parchmentlined baking sheet. Refrigerate until set, about 30 minutes. MAKE AHEAD: Once bites are set, transfer to a resealable freezer bag or covered container and freeze up to one month. Thaw for 5 to 10 minutes before serving.
THE DAILY ATHENAEUM
MONDAY FEBRUARY 24, 2014