PAGE 2 HEALTH AND WELLNESS GUIDE
MONDAY FEBRUARY 1, 2016
Health Center offers safe sex guidelines
Internet can obscure young students’ views on intimacy AARON VALDEZ Daily Titan
In the midst of students’ collegiate careers, they begin to dabble in other areas of college life. The wonders of sex surface into their young and curious minds. The urge to explore the human body becomes much more prevalent. A fire burns within the underclassmen, but of course, it’s perfectly natural. Through the power of the Internet, sexual content is more widely accessible to the public than it’s ever been. Unfortunately, those venues
skew expectations of sex and create misconceptions that could potentially lead new explorers down a troublesome path. As fulfilling as intimacy can be, college students should always remember to be cautious of the potential side effects that come along with it. In college environments, sexually transmitted diseases are common, which is why it is highly recommended that students to know how to have sex safely if the time comes. Of course, it is understandable to find one’s self lost in the heat of the moment, when the breathing gets heavy and bodies get sweaty, but it is most important to remember the steps to having safe sex.
Condoms and birth control are obviously the easiest methods to protect someone during sex, as they could prevent most cases of sexually transmitted diseases and unwanted pregnancies. However, many young students are too embarrassed to open a dialogue with their significant other about their sexual needs, limits and past. In order to receive proper information about sex, students must be open to discussing these topics with their partners, parents, educators and especially medical professionals. Conversations like this can help students figure out what they want for themselves in a sexual relationship and give them the knowledge they need to engage in
activities in a safe and protected manner. Kerri Boyd, a health educator from Cal State Fullerton’s Student Health and Counseling Center, emphasizes the importance of communication with one’s partner in order to make sexual relations as pleasant as possible. “Whether your partner is someone that you’ve been with for a long time or it’s a one-time thing, it’s really important to be comfortable enough with yourself and the health choices that you’re making to have those conversations with someone,” Boyd said. The Student Health and Counseling Center also has Peer Health Educators travel around the CSUF campus
PATRICK DO / DAILY TITAN
When using condoms, people should make sure to store them in a safe area and check for expiration dates and damage.
in a portable gazebo called the Peer Health University Network (PHUN) Hut. This resource promotes healthy practices and addresses any questions students might have. The SHCC provides students with discounts on
follow us on
contraceptions, like Plan B and free condoms. Along with using protection, students should consider getting regular medical checkups to make sure their health is normal as contraceptives are never 100 percent foolproof.
@theDailyTitan
HEALTH AND WELLNESS GUIDE
MONDAY FEBRUARY 1, 2016
PAGE 3
Student Rec Center promotes fitness CSUF facility provides workout opportunities to students RYAN PORTER Daily Titan After five weeks of extensive eating, drinking and overall lack of exercise during winter break, school is finally back in session. That being said, the extra slice of pecan pie you decided to eat on Christmas day is more than just mentally weighing you down. With spring break approaching, students should keep in mind the resources on campus available to kickstart one’s goals to get back into shape. For those who do not know, the Student Recreational Center at Cal State Fullerton packs a variety of fitness areas to cater to every student’s health needs.
A 1,100 square feet rock wall stands tall to the right of the entrance of the SRC. The first climb is free, so members and guests can climb the wall without any prior experience. Beyond the rock wall is the weight training room, where students can use bench presses, squat racks and other free weights. The first floor also features a martial arts room and a multi-court gym, with three full-size basketball courts that can be altered for volleyball and badminton. The SRC continues upstairs to the second floor, where students can find an indoor track that peeks over the basketball courts. In addition to the track, the second floor contains a cardio area, providing access to rows of treadmills, fixed machines and other indoor-running equipment. There is also a separate studio exclusively
for cardio training. Adjacent to the track are two racquetball courts. Students can rent equipment for both racquetball and basketball at the first-floor desk. The second floor also features a spin room and an open dance studio. For warmer spring days at CSUF, students registered at the SRC can swim in the outdoor pool. For both recreational and lap swimming, the pool is a great way to escape the heat. If you are not a self-motivated health enthusiast, the SRC can help turn over a new leaf. They offer free drop-in fitness classes, including different variations of yoga and spin classes. Students can also pay for fee-based instructional courses. Before taking these classes, however, students must be registered prior to entering a class. CSUF’s intramural sports
RENZY REYES / DAILY TITAN STOCK PHOTO
The Student Recreational Center is located on the north side of campus across from the Titan Gym. The building consists of an indoor track, weight training room and cardio studio.
are also run through SRC. Not only are intramural sports an enjoyable way to stay active by playing team sports, they are also a great way to meet new people in
a friendly, but competitive environment. Students can play co-ed softball, basketball, soccer, flag football and other sports for just $10 a semester.
The SRC is open from 6 a.m. to midnight Monday through Thursday so that even students with busy schedules can dedicate time to be active.
Morning workouts provide essential addition to a healthy lifestyle 10 minutes of a.m. exercise contributes to overall wellness GINO RICCARDI Daily Titan Working out in the morning is the opposite of a quick fix. It’s a habit that can yield optimum results when executed consistently over time. Paired with smart eating habits, 10 minutes of physical activity in the morning can make a world of difference in one’s overall health and stamina. In the morning, at least for
men, testosterone levels are at their highest, according to WebMD and a multitude of other health-oriented publications, including Prevention Magazine, Health.com, and Bodybuilding.com. Testosterone, among other things, controls the body’s ability to build muscle mass. This means that a couple sets of bicep curls or squats in the morning have a more profound effect on one’s ability to create muscle mass than they would later on. The amount of lean muscle mass in a person’s body directly affects his or her ability to burn calories
throughout the rest of the day. “Lean tissue derives 75 to 95% of its energy from body fat,” according to Prevention Magazine. “So for every new pound of muscle you build, you incinerate about 30 additional calories per day.” In short, this creates a residual effect, speeding up a person’s overall metabolic rate. Of course, a longer workout yields faster and more tangible results, but 10 minutes in the morning is all that is needed to give the metabolism an initial jump
that helps burn calories more efficiently. Besides the physical benefits, a morning workout is a great way to fit physical activity into a busy schedule. Many exercise enthusiasts complain about distractions throughout the day, according to Bodybuilding.com. People have school, work or family obligations pulling at them from every angle. A quick and thorough 10 minutes in the morning undercuts all that. Then there’s the gym as most fitness centers become crowded later in the day, and an early workout preempts
the mob. Fitness guru Jorge Cruise wrote an entire book on the benefits of exercising in the morning, appropriately titled, “8 Minutes in the Morning.” His program centers around the targeting of different muscle groups for every day of the week, emphasizing anaerobic exercise to build muscle mass. WebMD corroborates Cruise’s assertion that if consistently followed, this morning regimen can potentially burn two pounds of fat a week. It may not sound like
much, but over the course of a year, a person shedding two pounds a week will have lost roughly a hundred pounds. For those who do not have serious issues with unwanted weight gain, those benefits will translate to increased muscle mass, a lower body fat index and lean muscle tone. Again, 10 minutes of exercise is not a quick fix. It’s a good habit that fits easily into a busy and demanding schedule. Additionally, for those people who just hate mornings, it’s more effective than a cup of coffee.
PAGE 4 HEALTH AND WELLNESS GUIDE
MONDAY FEBRUARY 1, 2016
Start the day with a morning smoothie
Vitamins, protein and energy all in one nutritious drink CHRISTOPHER SHEATS Daily Titan
Don’t have enough time in the morning to make a full breakfast? Not really an “eggs and bacon” type of person? Smoothies could be the best alternative when it comes to a filling, nutritious meal in the morning. With ingredients varying from fruits, vegetables, granola and yogurt, smoothies make up a hearty drink that can substitute an early morning meal. Smoothies are very simple to make and many of
the ingredients needed are inexpensive and easily accessible, so they can be stockpiled and yield many smoothies. Aside from being tasty, smoothies can help with one’s digestive system by supplying dietary fiber after the ingredients are blended together. If yogurt isn’t a first choice, then one can go traditional and just add ice and a half cup of milk to a blender to start with. The great thing about smoothies is being able to get a daily dose of fruit and vegetables in one sitting. It’s a nice little boost after a morning run, or right before going to work because the body is receiving much of the necessary
vitamins it needs. It is a good idea to make a spring semester resolution to start every day off with a smoothie just to cut back on spending money on food, and to try something new. It’s also filling and provides energy without any cooking required. It’s certainly better than feeling sluggish after eating a McGriddle or two. If it takes too much time to make a smoothie, juice stores have various options that could help start one’s day on a good note. Many stores such as Jamba Juice, Smoothie King and Juice It Up! offer additional menu items such as protein add-ins and energy supplements if one really wants to get going.
COURTESY OF WIKIMEDIA
Blend your favorite fruits, vegetables and dairy products to create a tasty morning treat. Add whey protein to your smoothie for an extra fulfilling beverage.
Smoothies also have a positive effect on the immune system, which helps
on
when the weather is cold and people are getting sick. So if someone is
looking for a new way to start the day, a smoothie is an excellent choice.
ollow us
MONDAY FEBRUARY 1, 2016
PAGE 5
HEALTHY RECIPES Steel-Cut Oatmeal Calories: Ingredients: 1 cup steel cut oatmeal 1/2 cup blueberries 1 oz. granola 1 tbsp. honey Sliced banana Non-fat milk (optional)
RYAN PORTER / DAILY TITAN
A bowl of steel cut oatmeal with toppings is a hearty way to start off any morning.
“Chipotle” Style Chicken, with Veggies and Cilantro-lime Quinoa (serves 5) Calories: Ingredients: Five 4 oz. chicken breast 1 tbsp. cajun seasoning 1 packet taco seasoning 1 tbsp. red pepper 1 lemon/lime 1/4 cup olive oil 5 cups spinach 5 cups avocado 1/4 cup cilantro
RYAN PORTER / DAILY TITAN
A mix of lean chicken and healthy carbohydrates in spinach and quinoa make for a balanced meal.
Directions: Before cooking, mix the seasonings to make a dry-rub. Rub the seasoning on the chicken and leave in the refrigerator for a half hour. Wash the quinoa in cold water before cooking. After, add two cups of water for every cup of quinoa. Once in the pan, leave heat on high until boiling, and then reduce to a simmer once hot enough. Cover, and let sit until water is no longer present. While the quinoa is cooking, pan-fry the chicken on medium heat until fully cooked. Once it is fully cooked, cut the chicken into strips. Add the chicken and quinoa to a plate of spinach salad, with lime, and avocado. Add lime and cilantro to the quinoa for flavor.
/csufdining job opportunities: csuffood.com JILLIAN LEES / DAILY TITAN
PAGE 6 HEALTH AND WELLNESS GUIDE
MONDAY FEBRUARY 1, 2016
Meditation helps to avoid stress Proper posture and breathing can help students relax ZACK JOHNSTON Daily Titan It’s a new semester, which means a whole new list of reasons to be stressed out. Part of surviving college is learning how to manage stress in healthy and proactive ways, which doesn’t include binge drinking or spending hours on Netflix. Meditation is an effective method for achieving calmness, managing negative emotions and just feeling good in general. There is evidence to support that meditation can be effective in treating depression, anxiety and even insomnia, according to the National Center for Complementary and Integrative Health. It isn’t easy, of course, but when done properly it can
result in reaching an altered state of consciousness that is perhaps the best natural high there is. The first order of business is preparation. To get the most out of meditation, it is ideal to spend some time going through yoga poses, or simple deep stretches so that the muscles are limber and relaxed. Proper posture is key to a good meditation. Sit on the ground with the legs laid out one in front of the other, or crossed over each other. Keep the spine long and erect, the crown of the head lifted and the chin slightly tucked in. The hands can be resting on the knees with the palms facing up or resting in the lap, whichever is most comfortable. If at any time the posture becomes uncomfortable, adjust it. Comfort is a must. For additional support, sit on top of a yoga block or a thick, firm pillow, but keep the feet and knees on the
ground. This extra elevation can take some pressure off of the lower back. At the beginning of meditation, it is usually best to stay focused on breathing. Inhale through the nose and exhale through the mouth, and always inhale from the abdomen, as opposed to the chest. Practice breathing exercises like counting how long it takes to fully inhale and then exhale for twice as long. Exercises like these are meant to lower the heart rate, relax the body and help clear the mind. The basic goal in any meditation is to rid the mind of intrusive thoughts, which can be the hardest part for most people. When a thought enters the mind during meditation, simply don’t latch onto it, let it pass and focus the attention back on breathing. Eventually the thoughts subside and breathing will be slow and steady without having to
PATRICK DO / DAILY TITAN
When meditating, sit on the ground with the spine erect, the top of the head lifted and the chin tucked in. Breathe from the abdomen so that the lungs can take in more air.
control it. It is at this point that the mind is starting to enter a meditative state. As meditation gets deeper, the body reaches an almost perfect stillness with no movement other than the
breath. In this state, using things like visualization, affirmations or sounds can help bring meditation even deeper. Practicing meditation on a regular basis can have a
huge effect on stress and anxiety. With the right amount of concentration, anyone can manage negative thoughts and emotions in order to replace them with peace and relaxation.
Club stays fit by exploring local scenery CSUF Adventure Club caters to students with active lifestyles CLAYTON WONG Daily Titan Students looking to explore the natural landscape of Southern California and stay physically active can look no further than Cal State Fullerton’s Adventure Club. The Adventure Club is an outdoors club dedicated to fostering an appreciation for
nature by organizing weekly outings such as hiking, camping and kayaking. “It’s a really fun way to get out and experience all of Southern California,” said Erick Valdez, publicity and fundraising chair. The club, which began in 2010, boasts over 200 active members any given semester, around half of whom are usually new, said Hemanth Sivakumar, club president. The difficulty of the Adventure Club’s activities range from very easy to intermediate, Valdez said.
“It’s never really hard for anyone,” he said. “So anyone that wants to join shouldn’t be intimidated. We’ll accommodate for them because we know not everyone is an expert at what we do.” The Adventure Club attracts international, transfer and exchange students from CSUF who want to experience what Southern California has to offer, said Geoffrey Silva, the club’s event coordinator chair. “We have people from Germany, Korea, France, India, Japan, all over the
world, so it’s a really good melting pot for everybody,” Silva said. “We exchange cultural, traditions, games, different things. It’s really fun.” The Adventure Club begins every semester with a group bonfire as an icebreaker for members and interested students. Club leaders outline events planned for the semester, also provide free food. The club’s first bonfire of the semester is scheduled for Friday, Feb. 12. Over 200 people usually
turn out for the event, Silva said. “We had close to 300 last year,” he said. The organization aims to provide students an entry point for physical fitness, Valdez said. “I think the hardest part about it is actually starting,” he said. “I know, for example, I never worked out, I never hiked before I joined this club.” Students who are looking to get out more or incorporate more physical activity in their lives should try
to incorporate exercise into something they enjoy, such as nature, Valdez advised. Exercising with a group is a way to stay motivated and receive support, Silva suggested. “The main thing is you have to start somewhere,” Valdez said. “With a club like this, you go out and you experience it, not just by yourself, but with a group of friends and a group of colleagues, and a lot of them are in the same boat as you, so I think it makes it a lot easier.”
HEALTH AND WELLNESS GUIDE
MONDAY FEBRUARY 1, 2016
PAGE 7
Going gluten-free can improve health
Gluten-free diets are a fad for some, but required for others BRANDON ROSS Daily Titan
While the gluten-free diet is a fad for some people, it is a daily requirement for those with intestinal diseases. According to the Celiac Disease Foundation, one in 100 people in the United States suffer from celiac disease, which causes damage to the small intestine when gluten is ingested. Gluten is a kind of protein that is found in wheat, rye and barley. If people were to go gluten-free, they would do so by
avoiding foods including this protein. Andy Galpin, an assistant professor of kinesiology who specializes in nutrition, understands the challenges of going gluten-free, but there are alternatives. “It’s a normal part of the diet, part of the world,” Galpin said. “You can eat most of what we would call the ‘real food’ diet, so plants and animals.” Fruit, vegetables, meat, seafood, dairy and rice are among the foods people can eat if they decide to go gluten-free. Juice, soda and wine, as well as most other beverages, are gluten-free. Most beers have grains in them that contain gluten, but
there are gluten-free beers available, too. Galpin believes that most of the people who go gluten-free do so on a diet basis. “It hit the tipping point because of the fact that it basically meant ‘Stop eating bread,’” Galpin said. “Not that bread is bad for you at all, but those types of carbohydrates tend to be the ones that people snack on and overeat the most.” Gluten-free people do typically give up bread. This includes but is not limited to bagels, muffins, hamburger rolls, pizza dough and croissants. However, there are gluten-free bread options available which substitute
rice or potato products. “Wheat obviously is the huge one,” Galpin said. “Rice is typically okay.” Pasta is another common food gluten-free dieters have to avoid, as most of it is made from wheat. There are alternatives, however, as some pasta is made from rice or corn. Gluten-free diets have gained popularity in recent years. Gluten-free product sales, like pasta and beer alternatives, will exceed 15 billion dollars by 2016, making it twice the amount compared to the sale of gluten-free products within the past five years combined, according to The New Yorker. “It can be very effective,” Galpin said. “I don’t think
RYAN PORTER / DAILY TITAN
Lean habenero-infused beef with feta cheese and a spinach salad with lemon and a broccoli slaw is an example of a gluten-free meal.
there is anything necessarily bad about gluten though.
It’s not that bad for you. It’s certainly not as bad as some
•Join the effort to preserve fresh air and maintain a clean campus environment •The Fresh Air Advocates are students who work together to use peer education to promote our campus wide smoke/vapor-free policy. •Join the Fresh Air Advocates for their first club meeting of the semester on Friday, March 4th at 11:30am in T-1450. Located between Parking and Transportation and Environmental Health and Safety. •For free tobacco cessation resources please call 1-866-NEW-LUNG(639-5864) •Tobacco cessation classes are located at Anaheim Regional Medical Center •If you have any questions please email: smokefree@fullerton.edu
•Come join the Fresh Air Advocates for a campus wide Cigarette Butt Clean –up, it will be held on April 22. Follow our social media for more information!
@CSUF_FAA /FreshAirAdvocates
PAGE 8 HEALTH AND WELLNESS GUIDE
MONDAY FEBRUARY 1, 2016
Healthy eateries abound in Fullerton
Local restaurants offer nutritious options close to campus HAYLEY M. SLYE Daily Titan Due to the long semesters at Cal State Fullerton, students need to take care of their bodies in order to propel themselves through daily life. Staying true to healthy diets can help fuel them through study sessions, nights indowntown Fullerton and three-hour classes. Fullerton offers numerous fresh and healthy options near campus for students who eat out on a regular basis but aren’t looking to overdo it. “I eat out a lot,“ said Laura Chandler, lecturer and internship coordinator at the health science department and master certified health education specialist. Chandler’s system of “four ‘P’s to a healthier you” consists of these components:
pick healthy options, portion control, preparation and physical activity. When eating out, Chandler refers to her guidelines. That doesn’t mean restaurants that offer a lot of variety for healthy foodies aren’t a wholesome choice. Green Bliss in downtown Fullerton doubles as a place to enjoy a lunch filled with greens and color, as well as a study space. They tout seasonal, local fare and have a predominantly vegan menu. Chandler speaks highly of the value of plantbased proteins. “Nuts are high in fat, rich in protein,” Chandler said. “Soybeans are great.” Green Bliss also offers organic coffee drinks. Another option in Downtown Fullerton that serves more nonvegan dishes is Rutabegorz downtown. Spacious indoor seating and an expansive menu proves Rutabegorz a top pick for Fullerton locals. Although their menu lists
creamy pasta alongside fresh leafy salads, Rutabegorz’s variety and emphasis on veggies make this a good spot for healthy fuel that feels like comfort food. When it comes to eating out, Chandler says you have to make educated choices. “It’s all in really ordering smart, but you have to ask,” Chandler said. “If it’s iceberg lettuce or romaine, ask if they have spinach, ask if they have kale. The more grains, the more color, the more variety, the better.” Rialto Cafe is another good option, particularly for breakfast. Students can return to downtown Fullerton in the morning after a night out and enjoy organic omelettes packed with veggies and protein. The menu also has plenty of flexibility, offering soy substitutions. Basic guidelines for healthier eating, according to Chandler, means asking plenty of questions and manipulating your order appropriately.
HAYLEY M. SLYE / DAILY TITAN
Students seeking wholesome meals packed with greens can head to Green Bliss in downtown Fullerton, which also serves organic coffee, making it a great place to study.
Always choose items that are grilled, baked or steamed instead of fried. Seek out whole grains and avoid fatty, creamy dressings and sauces. Stick to these rules, and students can pretty much eat a healthy meal anywhere.
That’s not to say that indulging every once in awhile is a bad thing. There’s plenty of room for sweets, sugar and cream at both Rutabegorz’s and Green Bliss. In regards to curbing cravings,
Chandler promotes dealing in window. “I have a sweet tooth, so I don’t completely abstain from anything with sugar,” Chandler said. “When you’re restricted constantly you’re going to crave more.”
HAVE YOUR VOICE HEARD! Submit a letter to the editor at editorinchief@dailytitan.com with the subject line as ‘letter to the editor’ (Letters may be edited to fit our style)