The Well-Being UNC-Chapel Hill’s Premiere Health and Fitness Magazine
Recipes to Keep You Going
F OM O
My Window to the World
Maintaining Mental Health
LETTER & CONTENTS
Letter from the Editors Emily Gregoire is an upcoming junior graphic design and business administration double major in the School of Media and Journalism and the Kenan-Flagler Business School. Emily has been a graphic designer for the magazine since her first year of college and became managing editor her sophomore year. She loves art, reading, and being outside. Emily Gregoire Managing Editor
Courtney Jacobs Social Media Editor
Alyssa Armstrong Content Editor
Kelly Kinder Design Editor
Courtney Jacobs is an upcoming junior advertising and media production double major in the school of Journalism and Mass Communication and college of Arts and Sciences. She has been designing and writing since her first-year and became social media editor her sophomore year. She loves eating, watching movies, and live music.
Alyssa Armstrong is broadcast major graduate from the school of Journalism and Mass Communication. Alyssa has been writing for the magazine for two years and became content editor her senior year. She loves working out, writing and film.
Kelly Kinder is an upcoming junior studio art major in the school of Arts and Sciences and a graphic design concentration in the school of Journalism and Mass Communication. Kelly has been writing and designing for the magazine since the beginning of her sophomore year and became design editor second-semester sophomore year. She loves playing her ukulele, cooking, and downhill skiing.
This year we’ve focused heavily on our online presence, revamping our website and social media. This past year was a year of transition. Former editors Alexis Balinski and Traci Carver graduated in spring 2014, which meant all four of us had to step up to the plate and run the magazine. It wasn’t always easy and we had our fair-share of late nights, but we are so excited to share what we have been working on for the past year. We hope you enjoy reading our magazine. We’d like to thank our advisor Megan Fulton, the UNC community, the Student Life organization, and caffeine for helping us make this issue happen.
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VOL. 4 ED. 1 Facebook: The Well-Being Health and Fitness Magazine Twitter: @UNCWellBeing | Email: TWBMag@gmail.com
Table of Contents
4........Recipes for a Healthy Body 8........Tips for Eating Right When Money’s Tight
next semester? Let us
know! We are always
12.....My Window to the World 14.....An Unathletic Girl’s Take on SRC Classes:
The Staff Writers Alyssa Armstrong Rachel Herzog Miriam Antelis Sara Morris
Designers Emily Gregoire Treasurer Anna Tang
Is your organization
fitness- related event
10.....Is Junk Food Messing with your Mind?
16.....Maintaining Mental Health
idea for an article?
hosting a health or
9........Fear of Missing Out
Cycling Edition
Do you have a great
looking
for
content
for our magazine and
website. Interested in joining our staff? Let us know that too! Photographers Courtney Jacobs
Website Manager Kelly Kinder
Rachel Herzong writes about the Fear of Missing Out on page 9 Find some great healthy recipes by Kelly Kinder on page 4 Read about how Rachel Herzog explores the world on page 12
Miriam Antelis discusses how to recognize and maintain mental health on page 16
www.twbmag.org 3
RECIPES
Recipes for a Healthy Body If you’re looking for something good to eat this summer, try these recipes to keep you healthy and happy. By Kelly Kinder | Designed by Emily Gregoire | Photography by Emily Gregoire
French Bread Pizza
VOL. 4 ED. 1
As a college student, you probably are conflicted on the subject of pizza. Those who believe variety is the spice of life inwardly groan, but its redeeming qualities are many: it’s easy, often it’s free (if you’re at a group meeting), and there are so many great places nearby to get it — Mellow Mushroom, Old Chicago, and Toppers just to name a few.
Furthermore, it’s an easy base to manipulate to fit Photograph by Kelly Kinder your needs, meaning, you have full control over what goes on it. This recipe will have a few tips for making your own pizza virtually from scratch — and trust me, it’s way healthier when you’re in charge of what goes on it, and you can avoid a lot of sneaky fats and sugar by cooking up toppings yourself. Makes 4 servings.
Ingredients:
1 baguette French bread 1 can diced tomatoes 1 clove garlic, minced 3 tbsp olive oil 2 tsp dried basil + 5-6 leaves fresh basil 2 tsp red pepper flakes 1/2 medium onion, julienned 1/4 large bell pepper, julienned 1 jalapeño pepper (optional), cut into rings 8-10 cherry tomatoes 1/2 cup mozzarella cheese, or more to taste
Directions
Preheat the oven to 350F. Drain the diced tomatoes and put into a medium saucepan and simmer on medium heat for about 15 minutes, or until most of the liquid is cooked down. In the meantime, slice the French bread lengthwise and then in half. Mix together garlic, 2 tbsp olive oil, and dried basil and brush evenly over the bread. Place in the over for about 8 minutes or until bread is toasted.
While bread is toasting, heat remaining olive oil in another pan and add onions, bell peppers, and jalapeño. For best results, slice bell pepper horizontally into rings and then cut down to preferred size. For less spicy jalapeños, remove seeds before cooking. Cook about 10 minutes or until peppers are softened.
4 The Well-Being May 2015
Divide diced tomato sauce between bread pieces. Add onions and peppers and halved cherry tomatoes. Top with red pepper flakes, fresh basil, and mozzarella cheese. Return to oven and cook for 8 minutes or until cheese is bubbly and beginning to brown. www.twbmag.org 5
RECIPES
Quinoa and Black Bean Stuffed Zucchini Cooking in college is truly an art of balancing a negligible grocery fund, a lack of proper kitchenware (or even a kitchen, for the dormbound), little time for actual meals, and cooking for one. All these things, in addition to the usual stresses of college life, can detract from your health as you must inevitably resort to precooked meals, fast food, or nothing more than a granola bar. It happens to us all, but with a little planning and our monthly recipes, keeping a healthy diet can be a little more manageable.
And, of course, delicious. If you’re clever, you seldom have to sacrifice delicious for healthy — it’s all in the spices. With that, this month’s recipe is pretty easy and also versatile to fit your dietary needs and preferences. That’s why vegetable dishes are the best: barring the few essentials, you can use pretty much whatever you have on hand. For a quick and easy quinoa and black bean stuffed zucchini recipe, head over to thecreeksidecook.com!
Ingredients
2 medium sized zucchini, 2 tablespoons olive oil 1 small onion diced 1 medium sweet green pepper diced 1 cup fresh raw corn kernels 1 cup cooked black beans 1 large clove garlic, minced 1 teaspoon ground cumin 1 teaspoon dried oregano 1 tablespoon hot sauce ½ cup red or white quinoa ¾ cup vegetable or chicken stock 1 medium tomato, cored and diced 1 tablespoon fresh, chopped cilantro 1 cup cheddar cheese
Chicken Caprese and Roasted Carrots
A take on the classic Italian Caprese salad — tomatoes, fresh mozzarella, and basil — with the addition of tender chicken breast and hearty roasted carrots. Serves 2
Ingredients
3 boneless, skinless chicken tenderloins 4 tablespoons olive oil, divided 1 cup shredded carrots (about 3 carrots) 1 tablespoon balsamic vinegar Salt and pepper
Directions
In a large pan over medium heat, warm 1 tablespoon of olive oil and set your oven to 350F.
Photo from thecreeksidecook.com.
1/2 large onion, sliced in half-rings 1 garlic clove, minced 8-10 cherry tomatoes, halved 5 large basil leaves, finely chopped 3 oz fresh mozzarella, sliced thinly
Add chicken, cover pan, and cook for about 7-10 minutes, or until chicken is no longer pink in the center and juices run clear. Remove from pan and cover in foil. While chicken is cooking, line a sheet pan with aluminum foil. Toss carrots in a bowl with 1 tablespoon olive oil, balsamic vinegar, salt and pepper and spread evenly in the pan. Roast for about 15 minutes or until carrots are browned and tender.
In the meantime, add remaining 1 tablespoon olive oil to chicken juices. Add onion half-rings and garlic and cook for about 1 minute, or until fragrant. Add tomatoes and continue to sauté until tomatoes skin starts to soften and wrinkle, about 5 minutes.
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VOL. 4 ED. 1
Chicken Caprese
Slice chicken into bite-sized pieces. Add to pan along with carrots and mix together. Lay mozzarella slices on top of the mixture and cover pan to allow cheese to melt, about 1-2 minutes. Serve immediately. www.twbmag.org 7
PHYSICAL HEALTH
FOMO
tips for eating right when Money’s Tight By Miriam Antelis | Designed by Emily Gregoire
Maintaining a healthy diet on a college student’s budget isn’t easy, but it’s definitively possible. Next time you’re at the grocery store, keep these five tips in mind:
ONE.
Eat before you shop – If your stomach is full before walking into the grocery store, the chances of giving in to temptation at the snack aisle are lower, according to researchers.
TWO.
Use Coupons – Clipping coupons can be time consuming, but simply collecting a few coupons here and
13% Food Food makes up about 13% of the average American’s budget, according to the U.S. Department of Labor.
there and signing up for rewards plans at stores you shop at (like Kroger and Harris Teeter) often can make a difference. To make it even easier, download store apps (Cartwheel by Target is a great one!) to get coupons on your phone. Even small savings add up over a period of time.
THREE.
Buy canned and/or frozen foods – There’s nothing better than biting into a fresh piece of fruit, but fresh fruit can be expensive and it goes bad quickly. A good alternative is canned or frozen fruits and vegetables (the ones with 100% fruit juice, low-sodium and no sauces or butter added,
respectively). These will last longer and typically cost less.
FOUR.
Buy store brands – Buying store brands is a quick, easy way to save money because they’re cheaper than most name brands.
FIVE.
Look out for sales – Aside from coupons, see if the store is offering any discounts on items you need through weekly ads in the paper or on their website.
These are just a few tips to get you started on your path to healthy eating without hurting your wallet!
College students spend most of their
expendable income on food. In total, they spend more than
$11 billion a year on food and drinks,
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according to StateUniversity.com.
VOL. 4 ED. 1
Fear Of Missing Out By Rachel Herzog | Designed by Emily Gregoire
I
t’s convenient to run with your phone by your side, you can stay connected, you can feel like you’re not missing out on something oh-so-important. But when I run, I leave my phone at home.
Last semester, I heard the phrase FOMO for the first time — it means Fear Of Missing Out.
For a slang term, it’s ridiculously relevant to our collective fears as college kids or twentysomethings — is everyone having more fun than me?
In college, it’s everywhere. You see those Snapchat stories of hangouts you weren’t invited to; your friends make plans while you’re stuck in a two-and-ahalf hour evening class (thanks, J-School). And sometimes, the dark side of FOMO isn’t
even sitting alone in your room. It’s deciding whether to go to a concert with one group of friends or to a house party with another. It’s choosing a Spanish major and wondering whether you’d be happier with History. In college, much like the real-world, the hard truth is you can’t have everything.
Every choice requires a sacrifice, and we’re always worried about if we’d be happier had we chosen the alternative. During runs I would be worrying about what I was missing — texts, updates, dinner plans. But with my mind on what might be flashing up on my phone screen, I was missing out on the world beneath my feet and in front of my eyes.
After a few runs without my phone, I realized that no plans were worth the
experience I got from simply being where I was in the moment.
The orange sun through the bare trees, the rhythm of my breathing, the cadence of my footsteps navigating the ruts and turns of my favorite trail—unencumbered by my connection to the rest of the world, I could take it all in and gain a peace of mind that I wouldn’t miss out on for dinner plans with anyone. So in a way, the FOMO phenomenon gives me another reason to run. I crave the bliss of getting away from a too-full schedule, and I don’t want to miss out on fully experiencing any gorgeous forest seen I can take in, any blazing sunset I can catch.
That’s one of the best lessons I’ve learned from running — to be present, wherever your feet are.
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VOL. 4 ED. 1
PHYSICAL HEALTH
IS JUNK FOOD By Miriam Antelis | Designed by Emily Gregoire
C
ollege staples such as late night pizza and Ramen noodles can take their toll on students’ waistlines, and something else too: mental health.
A 2011 study found that people with healthier diets were not as likely to be depressed as those with a higher intake of unhealthy food. Higher consumption of unhealthy food was also associated with increased anxiety. A 2012 study conducted at Portland University also found that diet can impact mental health, especially during adolescence. The study also said that eating fish, fruit, vegetables and dietary supplements can impact mental health positively. Wake County Human Services WIC nutritionist Katrina Wilkins backed these findings. “Diet can have a negative impact on mental health—some preliminary research suggests that having a poor diet can make you more vulnerable to depression,” she said in an email.
“There is ongoing research on this topic. Junk food contains ‘empty calories’ and does not supply the vital nutrients needed for daily mental/ physical health. A well balanced diet is key to maintaining strength, energy, and a healthy immune system,” said Wilkins. College students are already sleep-deprived and stressed, and adding the effects of junk food to
10 The Well-Being May 2015
Eat less
C R A P
the mix can make it more difficult to concentrate and do well in school.
Wilkins said, “Research shows that having a healthy, balanced diet improves brain capacity, maximizes cognitive capabilities, and improves academic performance.”
Making a few changes to our diets can reduce the effects of junk food on the brain. While it may seem like a hassle for
CRAP
carbonated drinks
refined sugar
artificial sweeteners
processed foods
MESSING WITH YOUR MIND? time-crunched students to make these changes, improving mental health does not have to be a chore.
Making better choices at the dining hall can help physical and mental health. Next time, avoid pizza and burgers and head for the salad bar, whole grains, fruit, fish and vegetables. On grocery shopping trips, choose fruit, nuts
Eat more
F O O D
and seeds as snacks instead of processed foods. Wilkins gave some insight into the benefits of these healthy options. She said fish contains omega-3 fats, which are good for healthy brain function and general wellbeing. She also said broccoli is a great source of vitamin K, which improves brain power.
FOOD
fruits & vegetables
organic lean proteins
omega 3 acids
Meanwhile, whole grains
“release glucose slowly into
the
keeping
bloodstream,
you
mentally
alert throughout the day,” said Wilkins.
Wilkins said there is
evidence that
to
suggest
blueberries
may
improve or delay short term memory loss. Nuts
and seeds are sources of
vitamin
E,
which
“corresponds with less
cognitive decline as you get older,” she said. Sophomore
biology
major Rukmini Deva, 19,
said she makes it a point to have a fruit or a vegetable with every meal.
She said, “It makes me
feel good about myself and I think it increases
vitality. There’s always
room for having fruits
drink water
and vegetables, you have to just make room for it
even though it seems like
you may not have enough time.”
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VOL. 4 ED. 1
PHYSICAL HEALTH
My
W World
I N D OW to the
By Rachel Herzog | Designed by Emily Gregoire
I
remember a lot of places I’ve traveled to just by the runs I took in each destination.
During my last family vacation in Florida, every morning my dad and I would lace up our shoes in the early morning sun on the hotel balcony and decide what part of the stillsleeping beach town we would explore.
the hard-packed sand inches from the breaking waves, or we’d venture through mazes of side streets and colorful storefronts. My favorite run was the drawbridge — running a hundred feet over jewel blue water, a scene worthy of a two-page spread in Runner’s World, but better with the sun on by back and the taste of the sweat I earned from the climb.
We would jog to the shore at sunrise, leaving Asheville was different. Asics footprints in I was seventeen and at 12 The Well-Being May 2015
a week-long summer camp — the longest I’d ever been away from my family. But I don’t remember the homesickness. I remember winding trails and trees — more green that I thought my eyes could take in. I remember the burn in my legs and lungs when I reached the top of a three-mile peak in the rain and feeling like if I’d done that, I could do anything.
Cleveland, Ohio? I remember taking off from my grandparents’ front stoop, exploring the sprawl of old onestory houses as orange leaves fell all around me, reaching the goose pond we used to visit when I was a kid, and making it back in time for Thanksgiving dinner. Running has become a means for exploring new places, my window wherever I go. It was how I first got the gist of Chapel Hill — learning
the perimeter of campus, getting lost in the arboretum, feeling the heartbeat of Franklin Street as a fast passerby. The walk to class became easy compared to the hills on the Forest Theater trails, and I don’t remember my bad days quite as well as I do the runs that made me feel powerful — like I could take on exams and presentations just as well as I could take on a few miles through Chapel Hill’s historic district.
My family is moving to Winston-Salem this summer, and I haven’t mapped a route in my family’s new neighborhood. I don’t know my way through downtown, and I don’t know what the best trails are.
But I’m going to find out because I do know one thing: if I don’t keep running, I’m not going to see quite as much of the world — or experience it like the way I do when I run. www.twbmag.org 13
PHYSICAL HEALTH
An Un-Athletic Girl’s Take on SRC Classes
CYCLING EDITION
VOL. 4 ED. 1
H
ave you ever list. When they check you the instructor will tell wanted to go to a off they will hand you a you to clean off your bike class offered at the little card. with one of the towels Student Recreation Center You are then going to and spray found in the (SRC) on campus but turn right little bins didn’t because you didn’t and go around the They will ask know exactly what to do? down the room. As Well, have no fear because h a l l w a y you if you want a you leave I have decided to undergo past the class towel. This time the this process for you and lockers and be sure to actually take it. It thank the give you a play-by-play of then make each class so that you look a n o t h e r instructor is essential. like a regular in no time. right and (they’re The first class that I you will awesome) tried out was cycling. The see the cycling room. and get the worker at the SRC offers cycling classes When you go in the room front counter to scan your multiple times per day, the instructor will greet One Card when you turn but the classes often get you and that’s when you your towel back in. full fast. Therefore, you give her the little card Happy Exercising! must sign up ahead of they gave you when they time. You can sign-up for a checked you off. The Other Fitness Classes class 24-hours in advance, instructor will probably 3-2-1 but you have to be there in ask you if you’ve ever Water Aerobics person. been to cycling before. Cardio Blast Make sure you get there It is okay to say no, in Cycle about 10-15 minutes fact, instructors love it before your class starts when new people try out Hip Hop Dance to ensure you have ample their classes and they are Kick’n Sculpt time to set up your bike. willing to help and answer Step Be sure you have water, questions. The instructor Step’n Sculpt and as the person at the will help you set up your Zumba counter bike to Z2 scans your the right Absolution Always One Card, h e i g h t Ballet Sculpt they will remember that it and then Lower Body Conditioning ask you if will is your workout; you you want a be ready! Upper Body Conditioning push yourself, but towel. This T h e n Muscle Cut/Barbells
“
”
“
By Sara Morris | Designed by Emily Gregoire
14 The Well-Being May 2015
time actually be mindful of your you get take it. It is to enjoy body. essential. the class! As you Always walk past the gate after remember that it is your they scan your One Card, workout; push yourself, there will be someone but be mindful of your standing nearby to check body. your name off the sign up At the end of the class
”
Go to campusrec.unc. edu/group-fitnessclasses to find the next group fitness class that fits your schedule. www.twbmag.org 15
MENTAL HEALTH
M
aintaining ental Health
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VOL. 4 ED. 1
The topic of mental health is one most people would rather avoid, but with the staggering statistics, it’s time people started paying attention. By Miriam Antelis | Designed by Emily Gregoire
A
MentalHealth.gov report states that every college across the country has issues related to mental health and substance abuse and that high rates of students report feeling overwhelmingly anxious and depressed to the point that it is difficult to function. The National Institute of Mental Health estimated that in 2012, about 16 million U.S. adults over the age of 18 experienced at least one major depressive episode. According to the National Institute of Mental Health, serious mental illnesses accumulate over $300 billion in direct and indirect costs each year. This includes lost wages, disability benefits and healthcare expenditures. First-year German and biology major Michela Schillinger said she thinks a majority of UNC students have an understanding of mental health issues because of the high statistics of people who suffer from mental health problems. “I think everyone knows at least one person who suffers from [anxiety or depression],” said Schillinger. She also said she thinks there is enough of information about mental health issues available on campus. “Even, like, just reading the flyers in the back of bathroom stalls…There’s always ways to reach out and get more information,” she said. However, a stigma still exists that discourages those with mental health issues to seek help. The Centers for Disease Control and Prevention report that a majority of adults with mental health symptoms perceive people to be
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MENTAL HEALTH unsympathetic toward those with mental health issues. But, to clear that up any lingering doubts, depression and anxiety disorders differ from the regular bouts of sadness and stress a person may experience throughout the day in that these feelings are amplified to the point where they interfere with a person’s ability to enjoy life. Specifically, depression is categorized by: Feeling worthless and inadequate,feeling hopeless, dramatic weight changes, loss of energy, loss of interest in activities you like, sleeping too much or too little, fatigue, and/or, thoughts of death and suicide. Additionally, anxiety is generally a positive thing. A healthy dose of anxiety serves as a coping mechanism and motivation to work harder and get tasks done. Anxiety
disorders, however, have the opposite effect. Someone with an anxiety disorder has an intense and irrational dread of everyday activities, which can be debilitating and result in a lack of productiveness and avoidance of daily tasks. The five types of anxiety disorders are:
“
Taking a step back from the endless to-do list can put things into perspective
”
Generalized anxiety disorder (GAD): GAD is characterized by excessive worrying about everyday things, even when there is no reason to. Simply getting through the day may serve as a source of anxiety. The anxiety may get to the point where the person is unable to perform everyday tasks.
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Post-traumatic stress disorder (PTSD): This type of anxiety develops after a distressing event involving physical harm or the threat of physical harm to oneself or another person, resulting in symptoms such as flashbacks, nightmares, feeling tense and difficulty sleeping. Social phobia (social anxiety disorder): People with social phobia experience anxiety and self-consciousness in everyday social situations and embarrass easily, as they fear being watched and judged.
Panic disorder: This type of anxiety is characterized by sudden attacks of terror that create a fear of forthcoming trouble or losing control. Obsessive-compulsive disorder (OCD): With OCD, anxiety is caused by obsessive thoughts, prompting the person to repeat certain actions over and over to sooth the anxiety caused by these thoughts.
With that in mind, whether you are experiencing the symptoms mentioned above or are simply looking for ways to cope with the stress of exams,
“
In 2012about 16 million U.S. adults over the age of 18 experienced at least one major depressive episode.
”
the following strategies can help you out:
Put Down Your Phone
Spending less time scrolling through your phone and more time having face-to-face conversations and appreciating the world in front of us can do wonders for mental health. It’s the piece of advice we’ve all heard but refuse to heed, but there must be some truth in it if we keep hearing it so often.
Switch Things Up
Taking a break from your phone will give you some extra time on your hands. Use it to
find small ways to break your daily routine— whether it be taking a walk, reading a book, or treating yourself to some ice cream—to help alleviate stress. Taking a step back from that endless to-do list can put things into perspective and help you realize that the situation is not as bad as it seems.
Exercise
Take it from Elle Woods. “Exercise gives you endorphins. Endorphins make you happy.” A good workout can be reinvigorating, helping to relieve stress and also giving you the boost
“
A mental health professional can provide you with guidance and exercises to improve your state of mind
Chapel Hill Emergency Crisis Services 1-800-233-6834 Durham County Crisis Hotline 1-800-510-9132
Seek Help
If you are experiencing any of the symptoms mentioned above, feel like you cannot cope on your own and especially if you are having thoughts of suicide, don’t be afraid to reach out for help. Even if your situation seems hopeless (remember, that’s a symptom of depression, it’s not necessarily your reality), a mental health professional can provide you with guidance and exercises to improve your state of mind. Fortunately, you don’t have to look far to find help because Campus Health offers counseling and psychological services to all students.
”
Helpful Phone Numbers UNC Campus Health 919-966-2281
VOL. 4 ED. 1 you need to think more positively.
Raleigh Crisis Line 919-231-4525 1-800-844-7410
Crisis Call Center Call 775-784-8090 Text “ANSWER” to 839863
National Institute of Mental Health Information Center 866-615-6464
National Mental Health Association Hotline 800-273-TALK (8255)
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Take care of your body. It’s the only place you have to live.
-Jim Rohn