The Well-Being Magazine Fall 2016 by Emily Gregoire

The Well-Being UNC-Chapel Hill’s Premiere Health and Fitness Magazine FALL 2016

Letter from the Editors Emily Gregoire is a senior 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

Cody Hayslette Operations Officer

Megan Hale Fundraising Chair

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Cody is a Senior in the Exercise and Sport Science Program. He loves spending time in nature and all things music. After graduation he is planning to pursue a Doctor of Physical Therapy degree.

Megan Hale is a senior Exercise and Sport Science Major. Her passion for health and wellness has led her to pursue a career in physical therapy. During her time at UNC, she has become involved with the Helping Kids with Hemiplegia Camp, acted as the President for the Pre-Physical Therapy Club, and has served as the Fundraising Manger for The Well-Being. Her work at the National Center for Catastrophic Sport Injury Research has furthered her passion for public health, which she hopes to share with all of UNC through this publication. In her free time, she loves cooking and the visual arts. This year has been a major transition year for The WellBeing with a focus on becoming the print outlet for all things health and wellness at the University of North Carolina at Chapel Hill. We did a lot of rebuilding and connecting with other organizations on campus, and we look forward to continuing and strengthening those relationships into the future. Our staff have been a great help this year with being so excited and willing to try new things, both in their own writing, design, and fundraising, but also in brainstorming and problem-solving for the new direction of the magazine.

Weâ&#x20AC;&#x2122;d like to thank our advisor Meghan Fulton, the UNC community, the Student Life organization, Student Congress, and caffeine for helping us make this issue happen.

Facebook: The Well-Being Health and Fitness Magazine Twitter: @UNCWellBeing | Email: TWBMag@gmail.com

The Staff

Table of Contents

4........Nutrition Buzzwords 6........Swoledy Locks and the Three Bears 8........Academic Interventions 10.....Managing Anxiety 12.....Essential Oils 14.....The Freshman 15 16.....The Bad Part of Healthy Foods 18.....Fitness Trends 19.....Tuna Patty Recipe 20.....Health Professionals

Do you have a great idea for an article? Is your organization hosting a health or fitness- related event next semester? Let us know! We are always looking for content for our magazine and website. Interested in joining our staff? Let us know that too!

On the Cover Read about the new Olympic Weightlifting Club and how three of its members keep each other accountable in multiple aspects of their lives. Story by Mary Beth Johnson.

Stress about the future is normal for a lot of college students. However, itâ&#x20AC;&#x2122;s important to recognize when that stress turns into unhealthy anxiety and interferes with academic success. Story by Miriam Antelis.

Writers Jessical Soldavini Megan Hale Mary Beth Johnson Miriam Antelis Rowan Gallaher Hannah Kim Clara Seifert Michael Dinh Cody Hayslette Lyvie Lee Fundraising Megan Hale Rowan Gallaher Clara Seifert

Designers Emily Gregoire Clara Seifert Lyvie Lee

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What’s All the Buzz About? The Meaning Behind Common Nutrition Buzzwords By Jessica Soldavini, MPH, RD, LDN

When in search of a balanced snack, do you find yourself reaching for natural, gluten-free cookies with added antioxidants? If so, you may be falling for the “health halo” effect, where certain claims make it seem as though what we’re eating has more health benefits than it actually does. A lot of buzzwords used to describe foods may not mean what you think. Take a look at what some of the common buzzwords really mean. 4 The Well-Being Fall 2016

ORGANIC

The term “organic” refers to the way a food is produced – not its nutritional value. According to the United States Department of Agriculture (USDA), foods labeled as organic must be produced without use of synthetic fertilizers, pesticides, sewage sludge, irradiation, or genetic engineering. In order to feature the USDA Organic seal, foods must contain at least 95 percent organic ingredients. Foods labeled as, “Made with organic (specified ingredient(s) or food group(s))” must contain at least 70 percent organic ingredients. It’s important to remember that just because a food is labeled as organic doesn’t necessarily mean it’s packed with nutrition – an organic candy bar is still a candy bar. And while a candy bar can fit into a balanced diet, the “organic” label does not add any nutritional value.

NATURAL

Products labeled as “natural” are in high demand, with a survey by Consumer Reports showing that 62 percent of consumers are purchasing foods labeled as “natural.” So what does “natural” mean? The USDA requires meat, poultry, and eggs labeled as “natural” to be minimally processed and contain no artificial ingredients, however, there are no standards or regulations for foods other than those products. For most food products labeled as “natural,” the manufacturer decides what it means. Taking a trip through the grocery store, you will find products such as ice cream, candy, chips and soda labeled as “natural.” Like “organic,” “natural” imparts no added nutritional benefit to the product. Because of concern around the misleading nature of this claim, the United States Food and Drug Administration (FDA) is requesting comments on the use of the term “natural” on food labels.

SUPERFOODS

You’ve probably heard the term “superfood” referring to numerous foods, such as blueberries, kale and salmon. There is no legal definition for “superfood,” although the Oxford Dictionary defines it as “a nutrient-

rich food considered to be especially beneficial for health and well-being.” While many of the foods described as “superfoods” contribute to a balanced diet, it is important to keep in mind that there is no one “superfood” that provides all of the nutrients that we need and is the magic bullet to good health. Different foods provide our bodies with different nutrients, so variety is important.

surrounding GMOs, although this typically isn’t related to their nutritional value. GMO stands for genetically modified organism. Genetic engineering is used to insert desired genes from one organism into another in order to produce plants and animals with desired traits, such as pest or disease resistance, increased crop yields, or increased levels of a certain nutrient.

Antioxidants can help protect our cells from free radicals, which can cause damage when left unchecked. Examples of antioxidants are vitamin C, vitamin E and beta-carotene. Fruits and vegetables are naturally high in antioxidants, and eating a diet high in fruits and vegetables is associated with a lower risk of many diseases, although it is unclear as to whether the health benefits are due to the antioxidants. Many studies on antioxidant supplements, however, have shown either no reduction in the risk of developing certain disease or, in some cases, an increased risk. The bottom line is that while eating foods naturally high in antioxidants, such as fruits and vegetables, contributes to an overall healthy diet, there is a lack of evidence showing that taking antioxidant supplements or eating fortified snack foods has health benefits.

The 2015 Dietary Guidelines for Americans recommend that we make half our grains whole grains. Whole grains contain all three parts of the grain – the bran, germ, and endosperm – and provide us with nutrients such as fiber, B vitamins, zinc and magnesium. Refined grains, on the other hand, have had the bran and germ removed. The term “multigrain” can sometimes be misleading and often gets confused for whole grain. While foods labeled as multigrain may contain multiple grains, these may contain a mixture of multiple refined grains. To determine if a product is whole grain, check the ingredients list for the words “whole grain.” Many products like sugary cereals, cookies, and pastries are being made with whole grain flour. While these can be fun foods, balance things out by adding variety with whole grain options like brown rice, quinoa, and oatmeal.

ANTIOXIDANTS

GLUTEN

It seems like gluten-free products can be found on grocery store shelves and restaurant menus just about anywhere. Gluten is a protein found in wheat, barley and rye. The FDA requires foods labeled as gluten-free to contain less than 20 parts per million of gluten. If the FDA regulates this claim, then these products must be better than those without the claim – right? Well, if you have been diagnosed with celiac disease or gluten sensitivity, then looking for foods with this claim is beneficial. For the general population, however, there is no evidence to suggest that a gluten-free diet has health benefits.

GMOS

There’s quite a bit of controversy

WHOLE GRAIN/MULTIGRAIN

KEY TAKEAWAYS

Many of the nutrition buzzwords found on food labels or used to refer to certain foods are used as a marketing tool rather than an indicator of the nutritional content of a product. Nutrition buzzwords often have no legal definition, and even for those that do, use of the term is often not related to whether or not the product brings any nutritional benefits. Rather than focusing on the buzzwords used to describe a food, aim for a balanced diet that includes a variety of foods such as fruits, vegetables, whole grains, lean protein, and dairy. The next time your reach for a natural, gluten-free cookie with added antioxidants; remember that a cookie is just a cookie.

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Swoledy Locks and the

3 Bears By Mary Beth Johnson For one group of Tarheels, the community found in fitness has enhanced their physical and spiritual health. The group of friends, who jokingly refer to themselves as “Swoledy Locks and the Three Bears,” consists of Reyanne Strong, senior exercise and sport science and chemistry double major; Molly Leiker, freshman exercise and sport science and psychology double major; UNC-Chapel Hill graduate Austin Parsons; and Kyle Edmonds, senior chemistry and geography double major. The group started working out together January 2016 and has been committed to their early-morning 6:00 a.m. regimen since. The group starts each day with a “spiritual lift” by reading a passage and then reflecting, praying and applying the story’s message to their own lives. Following spiritual reflection, the group engages in a main lift that incorporates compound movements and consists of squats, bench or overhead press. Afterwards, they engage in accessory lifts that target certain muscles, such as lunges, bicep curls or dips. The group adheres to a workout schedule that incorporates “bro lifts” three times a week and Workout of the Day (WOD) lifts two times a week. The group refers to heavy bodybuilding, low intensity interval training as “bro lifts” and

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crossfit-esque, high intensity interval training as WOD lifts. The group said they keep each other accountable in almost every aspect of life, specifically in their faith, health and school. Whether it’s making sure each one is getting enough sleep, meal prepping together to ensure proper fueling or allocating time to study, the group maintains a sense of reliability on one another to keep each other in check physically, mentally and spiritually. Austin has served as a mentor to Kyle over the past year, allowing them to develop a relationship that can delve more into life and the gym, such as discussing their faith or simply giving life advice. Austin said their shared accountability has included keeping everything in perspective and aligning themselves with their faith. “We want to steward our bodies well and do things with greater purpose and do them together as a community,” Austin said. “We want to help orient our day in how we can live in light of who God is and what he’s done for us and respond with our day.” Consistency and routine are the core principles through which the group operates. Reyanne said it took her about three weeks to adjust to waking up at 5:30 a.m. for their workout and persevering through the initial phases of creating the habit. The group had to prioritize going to bed earlier in order to wake up for their 6:00 a.m. workout. Despite sacrificing late nights, the group agrees on the improvement of their social lives. Reyanne said: “We have the community of working out together and it gets me up, gets me going and gets me ready to attack the

day and pour into people, love people well, pursue other friendships. Getting up in the morning keeps me going.” Kyle said that taking a more lighthearted and relaxed approach to working out has allowed the group to reap benefits not previously expected. Reyanne explained that by putting fitness into perspective and not elevating it has led them “to use it and grow from it but not find identity in it.” “Before I used to idolize going to the gym and obsess with lifting heavier and looking better, but that’s not what

“

weight lifting, we’re not comparing our worth in the weights, what weights we can put up or what times we put on the board,” Reyanne said. Kyle added that they’re all good at different things and, “In any one day we could beat each other in one way just by not getting enough sleep or feeling bad.” He said they view themselves more as a team. “It’s dose of healthy competition but also pushing each other further and not giving each other slack,” Kyle said. The element of accountability present in their group was reflected when they stayed together when competing in the Spartan Race Sprint, which is over three grueling miles of over 20 obstacles in the spring of 2016. In August, they hope to compete in the Super Spartan Race, the next level of the event. They group spends time together outside of the gym. “Whether it’s studying or making dinner or whatever, we make time for each other.” Kyle said. Reyanne said much more worth can be found in finding community in fitness. She said: “Originally, I was very much so ‘Gym is life. I’m going to go to the gym and put my headphones in and get work done’ and working out in a community has taught me about life and perspective and taking something that was on my mind 24/7 to seeing how much community can be found in fitness and how much more it can give you when you’re doing it together in a community.” One could say that Swoledy Locks and the Three Bears have found what’s “just right.”

Whether it’s making sure each one is getting enough sleep, meal prepping together to ensure proper fueling or allocating time to study, the group maintains a sense of reliability on one another to keep each other in check physically, mentally and spiritually.

”

we’re called to do,” Molly said. Kyle explained that their time at the gym is really about just hanging out and spending time enjoying each other’s company while doing something they love. Reyanne said the group has adopted the “iron sharpening iron” approach to push each other and challenge each other to grow, not only in lifts but their lives altogether. She said the reason they avoid unhealthy competition is due to a shared attitude of humbling each other and seeing lifting and working out for what it is. “Because we’re not finding identity in

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Academic Interventions:

Putting Mental Health Before Academic Success

By Miriam Antelis It’s safe to say that all college students at some point or another experience anxiety and stress about school and the future. However, it’s important to recognize when this anxiety gets to the point that it interferes with the ability to succeed academically. When this happens, there are academic interventions—including academic underloads, final exam excuses and withdrawing from school temporarily—that relieve some of the pressure and allow students to put their mental health first. Elizabeth McIntyre, referral coordinator and clinical social worker at Counseling and Psychological Services (CAPS), says, “the goal of a psychological withdrawal is to take time to improve and be ready to come back and do well.” Reaching out for an academic intervention can be nerve wracking and lingering stigma around mental health issues can make students feel ashamed, but you’re not alone. Last semester, 98 students withdrew from

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UNC-Chapel Hill for psychological reasons. According to the American College Health Association National College Health Assessment, 51 percent of college students felt “overwhelming anxiety” in 2013. Navigating the process of withdrawing can be overwhelming at times. To help anyone who feels they might need a semester or more off, here’s an overview of what the withdrawing process looks like.

THE PROCESS OF WITHDRAWING McIntyre says there is no official criteria that needs to be met, as withdrawals are processed at the student’s request. “Each situation is different and every student must decide for themselves if it is best for them to take time away or remain in school,” she says. A student can meet with a CAPS counselor during walk-in hours to have their withdrawal request processed. One important thing to consider before withdrawing is finances. Before deciding to leave, talk to the Office

of Scholarships and Student Aid to determine how withdrawing may affect current and future aid. Students are required to maintain Satisfactory Academic Performance (SAP) to retain financial aid and multiple withdrawals can affect a student’s SAP score. Contact the Cashier’s Office to review the billing schedule and determine the impact of withdrawal on your financial accounts. The University Cashier may award a prorated refund depending on what point in the semester a student withdraws. However, students receiving financial aid may be required to pay back some of the funds received. Those who receive student loans or TEACH grants must complete loan/ TEACH grant exit counseling. Once you withdraw, be sure to complete any checklist items on Connect Carolina and pay any holds on your account; cancel your meal plan, access to campus facilities and parking services; and, visit academic advising to discuss your academic eligibility and academic future upon return. Also note that after formally withdrawing, students who live on

campus have 48 hours to schedule a move-out inspection with their Resident Advisor, return their keys, and move out.

RETURNING TO CAROLINA

Students who withdraw for psychological reasons and wish to return as full-time students must apply for readmission. This process involves completing and submitting an online application, paying an $80 readmission fee (waivers can be granted in some circumstances) and getting cleared to return by CAPS. The student submits a personal statement, as well as a statement from their treatment provider, to a CAPS therapist explaining what has changed and why they feel ready to return. “This clearance review is a chance to talk about how things are different and decide together that the student is ready to return,” says McIntyre. “In this meeting, our goal is to feel confident the student can be successful when they return.” Good academic standing is required for readmission eligibility. This means students must have at least a 2.0 GPA and meet the academic semester credit hours requirement. Students who are academically ineligible due to a low GPA can restore eligibility by attending summer school at Carolina or taking appropriate Carolina Courses Online. There is no minimum or maximum amount of time students can be away from school before applying for readmission. Withdrawing and returning is handled on a case by case basis, but the important thing is that students show they have made progress to return. Also, if you withdraw for medical or psychological reasons, your time away does not count toward your eight semesters in residence, so you will not be pressured to graduate in less time.

social support, exercising, sleeping well and moderating substance abuse. “While away from school, students should take steps to address mental health concerns. Therapy, medication management, and positive self-care (social support, exercise, healthy eating, sleep hygiene, and minimizing substance use) are all steps to improve mental health,”” she adds. McIntyre shares that in her experience, students are often in a better place when they return. To ease the transition back to UNC, CAPS offers a Returning Students Group to support those who have taken time off. The takeaway from all this: Listen to your body. Be kind to your body. It knows what you need best.

OTHER OPTIONS

If you’re not quite at the point where taking a semester off is necessary, but mental health issues are still getting in the way of your academic success, there are other options available.

Academic Underload:

If a full course load is too stressful,

students can talk to academic advising and CAPS about granting an academic underload, which allows eligible students to drop below the minimum full-time enrollment requirement of 12 credit hours. CAPS grants underloads up until the eighth week of each semester. To underload for psychological reasons, students must have a diagnosed mental health concern and be actively engaged in treatment. The pressure to keep up with everyone else can be overwhelming, but go at your own pace. You’ll thank yourself in the long run. Again, speak to a financial aid advisor to see how this affects current and future aid eligibility.

Final Exam Excuse:

Students can seek a final exam excuse by consulting CAPS during walk-in hours about their concerns and have their names added to the Examination Excuse List. A dean or the Office of the University Registrar can grant an official exam excuse or official permit to students on this list.

BENEFITS

Taking time off from school can help students focus on improving their mental health. During a student’s time away from school, McIntyre recommends maintaining a healthy diet and positive

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Managing By Megan Hale

Anxiety

“Stop stressing!” A common phrase we hear over and over again, but as many students at UNC know it is easier said than done. Busy schedules and the never-ending to-do lists may make managing everyday stress and anxiety seem like an impossible endeavor. There have been countless studies on the negative effects of anxiety on the immune system and even test scores, but the question becomes how do we solve the problem without sacrificing all of our commitments? According to Dr. Lisa Huber of Peach Tree Psychiatrics, the key lies in a powerful hormone called cortisol. This adrenal hormone can be very detrimental when found in high amounts. Cortisol can cause weight gain around the midsection, lowered immune system, damage to bones and muscles, and feelings of anxiety. Whether you are a nervous test taker or just having trouble managing to stay relaxed throughout the day, it is important to keep the hormones in your body balanced. If you want to manage your stress and anxiety, Dr. Huber recommends these few tips to help you lower your cortisol levels and enhance your overall wellness.

“HEART RATE VARIABILITY”

In terms of heart rate, a

relaxed state is not solely dependent on a low heart rate. Your heart rate should also be even and steady. Biofeedback can help you see exactly what your heart is doing, allowing you to monitor your heart rate variability and determine if you are effectively slowing and evening your heart beats. While UNC’s campus has many research facilities that use biofeedback machines, there are also several apps on your phone that can provide feedback through your camera. Check out the your app store to find the heart rate variability monitor that is right for you.

SLEEP!

Sometimes there are just not enough hours in the day to accomplish all of our responsibilities and get to bed at a reasonable hour, but we need to start making time. Sleep allows you to consolidate your memories so you can do well on that test you’ve been cramming for and it suppresses the cortisol that has been building up in your body throughout the day. If you have trouble falling asleep, put down your phone! Screen time can be very detrimental to your natural sleep cycle and Dr. Huber explains, “social media drives up anxiety by increasing comparison between you and others.” So unplug and catch some Z’s!

MINDFULNESS BASED STRESS REDUCTION Mindfulness is a meditative practice

that encourages focus on internal and external stimuli. You embrace what is going on around you and focus with your whole attention on what you are doing. The hustle and bustle of everyday life may put meditation low on your to do list but Dr. Huber suggests that you can “work it into your regular activities with participation mindfulness.” Essentially, while you are brushing your teeth you will focus on the feeling of the toothbrush bristles on your teeth and notice the lights in the bathroom. Sometimes it is hard to fully embrace what is going on around you, but Dr. Huber emphasizes, “you have to practice.” Like anything in life, mindfulness takes practice, but it is proven to be a highly effective anxiety reducer. To find out more about mindfulness groups at UNC, check out https://campushealth.unc.edu/ mindfulness. While these may be some of Dr. Huber’s top choices to help lower your cortisol levels and effectively reduce anxiety, there are even more stress relieving practices out there. Dr. Huber gives exercise an honorable mention. Physical Activity has been effective at clearing the mind and working through frustrations. Adult coloring books have also become the biggest trend in fun stress relief. Ultimately, find an anxiety reducer that works for you. Listen to your body when you are feeling anxious and make a change to better your health and wellness.

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The Cure: A Look Into the Uses of Essential Oils 12 The Well-Being Fall 2016

By Rowan Gallaher Whether you have heard about it from a news outlet or from that friend of yours who has turned it into a lifestyle, the usage of essential oils is a steadily growing practice. These pure, all natural substances are derived from an array of different plants and each holds its own beneficial property. Ranging from headache and sore muscle relief to just smelling good, their purposes appeal to many across the globe. In fact, Egyptians have utilized botanicals for aromatherapy since the beginning of time, prefacing the 1800s when more options for essential oil dispersion evolved. Though we have acknowledged its existence for hundreds of years, some questions about essential oils are left unanswered. Can they help cure a physical or mental illness? Support weight loss or heal muscles? Essential oils are highly concentrated, taken from plants at their peak bloom to ensure maximum potency for human use. With this in mind, one would assume that oils have enough strength to treat all types of illnesses. However, as helpful as they can be, essential oils are not made to medicate major illnesses or setbacks. There is also a lack of research to suggest that the consumption of oils is healthy for you. Some essential oil companies make concoctions that supposedly help the customer lose weight, but it is not known whether long term kidney or liver damage may occur. Needless to say, a plant based product is not something to rely on to treat severe anxiety, obesity, or a serious injury. Though their ability to minimize and support certain health setbacks are the aspects of essential oils that make them so useful. Those who have become tired of minor ailments and petty medication symptoms

have taken the matter into their own hands and contributed to the popularity of essential oils. By burning, vaporizing, or applying the oils topically, it is possible to soothe feelings of sadness, headaches and stress. Athletes with sore muscles and lack of energy may also use essential oils to combat these ailments. But why donâ&#x20AC;&#x2122;t people just buy extra-strength pain relievers or receive prescriptions for their sufferings? Because essential oils are all natural and come with little to no symptoms, people would rather incorporate them into their daily routine rather than intake pills. Local stores and large chains, such as Whole Foods, now carry an array of different oils, making products widely available at our disposal. For those who suffer from sporadic imbalances, essential oils can provide them with quick relief in a health-conscious manner.

ESSENTIAL OILS FOR DIFFERENT AILMENTS: Feeling anxious?

Orange blossom and lemon balm

Feeling stressed?

Lavender, cedar and frankincense

Feeling sad? Bergamot

Headaches? Peppermint

Pain from arthritis or nerve damage? Helichrysum

Athleteâ&#x20AC;&#x2122;s foot? Tea tree oil

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The Freshman 15

Myth

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Fact?

By Hannah Kim Transitioning from high school to college is an exciting time, but also a worrisome one. Being separated from your parents, finding a new group of friends, and figuring out your major can be stressful. Another common concern that freshmen have is avoiding the infamous “freshman 15.” But does the “freshman 15” reflect the reality of weight gain in college students? Experts argue that though most college students gain some weight in their freshmen year, the figures are greatly exaggerated. A study in the Social Science Quarterly, which used nationally representative data collected from surveys, found that freshmen, on average, gained around 2.5 to 3.5 pounds. According to another study in the Journal of American College Health, titled “The Freshman 15-A Closer Look,” which observed 205 college freshmen over the course of one academic year, the average weight gain of the whole sample was 2.6 pounds. In fact, only 5 percent of the students actually gained the “freshman 15.” So maybe we’re making a bigger deal about this issue than it has to be. Based on the statistics, we could dismiss this topic as a word-of-mouth or mediamade speculation and move on. However, some experts warn us against this. For one, the researchers of the Journal of American College

Health study mentioned above state that the seemingly minor weight gain can still cause “unhealthy changes in waist circumference, absolute body fat, and BMI, and in some, an increased risk of health problems,” showing us that our health state isn’t completely reflected by numbers. Furthermore, the researchers remind us of the importance of observing weight gain over the next three years in college. After all, a gradual, yet increasing

“

regular, fun exercise and mindful eating practices, a person’s health can be improved no matter her or his size.” She also said: “Research in the Journal of the American Dietetic Association, for example, found that size acceptance and eating mindfully can improve health despite weight status,” further supporting the HAES approach. Finally, even our perception of the “freshman 15” can be harmful, because our level of concern for it seems to tie in with many other aspects of our well-being. For example, our fear of gaining weight can lead us to resort to extreme methods like dieting and overtraining, which ultimately do more harm than good to our bodies. Social psychologists Sherrie Delinsky and G. Wilson further supported this notion through their study on female college freshmen, which found that one’s concern about the “freshman 15” served as an indicator of self-esteem and dietary restriction-related concerns. This, it seems, is evidence enough to shift the focus away from weight and onto health and the way one feels. Overall, it seems like there is no need to develop an irrational fear of instantly gaining 15 pounds the minute you step onto campus. Perhaps this gives us a freeing opportunity not to focus so much on the number on the scale but to focus more on healthy behaviors, and to spread this mindset to those around us.

The average weight gain of the whole sample was 2.6 pounds. In fact, only 5 percent of the students actually gained the ‘freshman 15.’

”

trend in weight can continue beyond freshman year and, they believe, lead to worse consequences in the future. Many health professionals view this issue in a completely different light. Antonia Hartley, Clinical Nutrition Specialist at Campus Health Services, said that these professionals “practice a Health At Every Size (HAES) approach, which rests on research showing that by focusing on health behaviors like

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Why “Healthy” Food Can Be Bad for You

By Michael Dinh “You have to eat healthy and work out to lose weight.” That’s what many fitness gurus will advise in order to shed a few pounds for the summer or to make a drastic change to body composition. Why is it, then, that a large majority of those who lose weight regain the lost weight plus a few additional pounds? The problem

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is that people tend to view weight loss as a single-factor phenomenon where the only thing that matters is calories in versus calories out. In reality, sustainable weight loss is multi-factorial, consisting of several psychological factors as well as physiological factors. The unfortunate truth is that often times, people who first embark on a

weight-loss journey will make drastic changes to their diet, throwing out all of their “unhealthy” foods such as desserts and will stock their fridges with “healthy” foods such as vegetables, fruits, and lean meats. “Healthy” foods and “unhealthy” foods become something else entirely; they become edible and inedible, respectively. It is not uncommon to

also see drastic changes in exercise accompany the similar changes in diet. Hours of cardio and strength training a week while in a state of constant starvation (from a caloric standpoint) will undoubtedly lead to large amounts of weight loss in a relatively short amount of time. This unprecedented weight loss will positively reinforce the negative behavior and if the diet becomes prolonged, many problems can arise. One of the biggest problems seen with such food restriction is the development of eating disorders such as Bulimia Nervosa, Anorexia Nervosa, Binge Eating Disorder, or many of the other eating disorders not otherwise specified (EDNOS). If so many fitness models and athletes swear by eating clean and exercising to stay fit, why isn’t it working for everyone else? As stated earlier, weight loss is a very quantifiable concept. What most people fail to take into consideration are the psychological consequences of extreme diet restriction. Labeling foods as “healthy” or “unhealthy” can foster an extremely unhealthy relationship with food because when one abstains from any kind of food group, food preoccupation will occur. This concept was further supported by a research study done by Jane Ogden, Phillipa Cordey, Laura Cutler, and Hayley Thomas. The study concluded that as subjects were restricted from a particular food item, their preoccupation with the restricted item increased. So how can food preoccupation potentially lead to eating disorders? To put it simply, it is hard. It is hard to maintain a restrictive diet and not go insane. The majority of Americans are not overweight or obese because they want to be, but rather because it is easier to be. A good explanation for this phenomenon is in a research study conducted by Kathleen D. Vohs and Ronald J. Faber in 2007 that concluded that self-regulatory resources (willpower) are a finite resource that can be depleted with use. What does this mean? Extending this research to dieting, one can assume that an extreme dieter who abstains from unhealthy foods and force-feeds healthy foods will deplete their willpower rather quickly. Once

willpower is depleted and hunger begins to set, coupled with the preoccupation with unhealthy foods, binging may occur. So this person has just binged and is feeling extremely guilty. What comes next? With no willpower remaining, purging is a very enticing option in order to undo the “damage” done by bingeing. This cycle of events, occurring repeatedly, will inevitably lead to an eating disorder. Although the development of an eating disorder will not happen to everyone, the risk is enough to take precautionary measures to prevent it. So how does one prevent these rather unfortunate outcomes? Rather than labeling foods as healthy or unhealthy, a more sustainable method is to eat mindfully. Determine which foods are nutritious and those that are nonnutritious. A common rule of thumb in the fitness community is the 80/20 rule

where 80% of one’s diet comes from nutritious foods and the other 20% is whatever the heart desires. As long as one’s calories and macronutrients are still within the allotted range, then weight loss will be maintained. The 80/20 rule is very useful because it helps prevent cravings but also provides everything necessary for weight loss. In a study done by Susan Kayman, William Bruvold, and Judith S. Stern, the majority of those who relapsed had not permitted themselves any food that they enjoyed on their diet and “perceived their diet foods as special foods, different from the foods their family could have and different from foods they really wanted.” Don’t fall into the trap that will eventually lead to weight regain and body fat overshooting. Have that cake and eat it too, but always in moderation.

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Fitness Trends:

How to Jazz Up Your Fitness Regimen By Clara Seifert Each year, the American College of Sports Medicine creates a list of fitness trends. This year’s version included ideas that are convenient and beneficial to add to an on-the-go student’s fitness routine. Bodyweight exercises provide a great workout without any equipment or supplies. This means you can get your burn on during a study break to clear your mind and motivate you without having to go to the gym. Full body exercises include the tuck jump, plank, mountain climber, and burpee. To focus more on legs, try a wall sit for 60 seconds, a couple of lunges, some squats, or calf raises. For the chest and arms include some push-ups and arm circles. For the core, do some good old sit-ups or bicycle crunches. Combine a few sets of a combination of these exercises and you will have an effective, convenient workout in no time! If you need an even quicker workout, High-Intensity Interval Training or

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HIIT might be for you. HIIT involves performing an exercise at a high intensity for a certain interval, getting a short period of rest or lower intensity exercise, and repeat. For a super quick workout, check out 7-min.com. This website includes several workouts with exercises like jumping jacks, planks, and squats with a 30 second on 10 second off routine. HIIT workouts are highly effective and extremely convenient as most use minimal or no equipment and get you sweating in a short time, according to a 2015 study in Obesity, a research journal. Technology continues to consume our lives, so why not incorporate it into your fitness routine? The sevenminute workout, noted above, has its own smart phone app, and there are countless fitness apps and other exercise technologies available. Wearable technology can easily be linked to smartphone apps to record progress. Some popular brands of on the go fitness trackers include Fitbit, Garmin, and Apple.

Simply taking note of how much you move your own body each day can help with being more active and healthy. Move more! Some ideas include walking around campus instead of taking the bus and choosing the stairs when able. There are several group fitness classes offered through the UNC Student Recreation Center, Ram’s Head Rec Center and Woolen Gym that are a great way to try something new! Take a look at the fitness programs on the campus rec website and check out the group fitness class schedule to see how you can best incorporate something new into your routine.

Overall, there are numerous ways to spice up your fitness routine. Making use of the University’s resources is a great way to try new things, but there are also ways to start a fitness routine with spare time in your busy schedule. Have fun incorporating these ideas into your fitness regimen!

WHAT YOU NEED

1 CAN OF TUNA 1 EGG 1/2 SMALL ONION 2 GARLIC 2T CHEESE 1/2 CARROT 1/2 SPRING ONION 1T HOT PEPPER (OPTIONAL)

SALT & PEPPER

TUNA PATTIES

MAKES 3 TO 4 PATTIES

BY LYVIE LEE

DELICIOUS AND HEALTHY STEP 1: Mince all the vegetables

STEP 2: In an empty bowl put in the tuna, the chopped vegetables, and the raw egg STEP 4: Put in hot pepper, salt and pepper

STEP 5: Mix all the ingredients in the bowl together and make round balls

STEP 6: Cook the patties in a frying pan on medium heat

THE WELL-BEING MAGAZINE UNIVERSITY OF NORTH CAROLINA AT CHAPEL HILL TWBMAG.ORG

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REVIEWING OUR STORIES Since we’re a bunch of college kids, we figured it was a good idea to have our stories reviewed by health professionals to make sure they’re accurate and telling the right story. Here are the people who helped us out.

ANNE STEPHENS, MEDICAL DOCTOR

Dr. Stephens has worked at Campus Health since 2013. She grew up in Lynchburg, Virginia and attended UNC for all of her degrees including her Master’s of Public Health, medical degree and residency. Dr. Stephens’ residency focused on Combined Internal Medicine and Pediatrics, which allows her to be board certified in both areas. Her professional interests include assisting young adults with chronic illnesses navigate the transition from a pediatric model of care to an adult model - as well as improving quality of care and teaching in the medical setting. Other interests include spending time outdoors with her husband and three daughters, traveling and seeing new places. Dr. Stephens will be reviewing articles involving primary care information for The WellBeing.

TONI HARTLEY, CLINICAL NUTRITION SPECIALIST AT CAMPUS HEALTH SERVICES

Toni works with UNC’s undergraduate and graduate students,

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as well as their spouses and partners, to provide individual nutrition counseling for various medical nutrition needs. She is the chair of the eating disorders treatment team at Campus Health and she is also a member of the diabetes care treatment team. Toni holds a B.A. in American Studies with a minor in Film Studies from Smith College and earned her M.P.H. in Nutrition from the University of North Carolina at Chapel Hill. Toni completed her clinical training at UNC Hospitals in Chapel Hill, NC and is credentialed as a Registered Dietitian (R.D.) and Licensed Dietitian/ Nutritionist (L.D.N.). Prior to living in North Carolina, she was the marketing copywriter for JANE Magazine in New York, NY and brings media and program-planning experience to her position at Carolina. Toni loves bicycling to work, cooking up a storm, spending time with friends and family and can often be found hiking around the Triangle with her dog, Mickey Mantle. Toni reviews nutrition content for The Well-Being.

a health educator at UNC where she oversaw the work of paraprofessional staff including the sexual health educators, alcohol and other drug intervention specialists, health promotion specialists and nutrition education consultant. Sara continues to serve on and chair student affairs and university-wide committees as she strives to create a healthier UNC culture. Additionally, she chairs the communication sub-committee of the Healthy Campus Coalition. Sara received her Bachelor of Science in English from the University of Wisconsin – Madison, and her Master of Arts in Student Development in Higher Education from the University of Iowa. Sara reviews articles on wellness, stress management and sexual health for The Well-Being.

KELLI RAKER, COORDINATOR FOR VIOLENCE PREVENTION PROGRAMS AT STUDENT WELLNESS. SARA STAHLMAN, MARKETING AND COMMUNICATION COORDINATOR FOR CAMPUS HEALTH

Sara coordinates communication and marketing efforts online and in print for Healthy Heels and the entities within it. In the past, Sara served as

Kelli works with students and staff to prevent sexual violence, interpersonal violence, and stalking. She helped create One Act, UNC’s bystander education training program and now coordinates healthy relationship programs as well as Raise the Bar, outreach/education to local bars on alcohol and drug facilitated sexual assault. Kelli also collaborates with staff in the Carolina Women’s Center, Title IX, and Office of Fraternity

and Sorority Life and Community Involvement on the Delta Advocates program. Kelli has a Master of Arts degree in Higher Education and Student Affairs from The Ohio State University and a Bachelor of Arts degree from The College of William and Mary in Women’s Studies. Kelli was awarded the University Award for the Advancement of Women and the North Carolina Coalition Against Sexual Assault’s Campus Impact Award in 2013, and the Orange County Rape Crisis Center’s Margaret Barrett Award for Advocacy in 2014. Kelli reviews articles on healthy relationships, sexual violence, interpersonal violence, stalking, bullying, and bystander intervention.

AMY LEACH, LICENSED CLINICAL SOCIAL WORKER AT COUNSELING AND PSYCHOLOGICAL SERVICES

Amy Leach is a clinical social worker, one of the referrals coordinators, and the Assistant Coordinator of Training for Social Work Practicum. Amy received her Bachelor of Arts (B.A.) in Psychology from Alfred University and a Master’s of Social Work (M.S.W.) from the University of North Carolina in Chapel Hill. Her professional interests include crisis intervention, depression, and relational concerns. Amy works collaboratively with clients and embraces a strengths-based perspective. Amy reviews articles on stress, anxiety, and mental health for The Well-Being.

MEGHAN FULTON, STAFF ATHLETIC TRAINER AT CAMPUS HEALTH

Meghan’s primary clinical responsibility is Sport Clubs. She also

serves as a clinical instructor for the UNC graduate and undergraduate athletic training programs. Meghan is a member of the Sports Medicine Emergency Management Committee and also serves as a liaison between Campus Health Services and Campus Recreation. Fulton received her B.S. in Athletic Training from Northeastern University and her M.A. in in Exercise and Sports Science with a specialization in Athletic Training from UNC Chapel Hill. She served as a graduate assistant athletic trainer, working mainly with the Tar Heel women’s basketball and women’s lacrosse programs. Fulton returned to UNC after spending 2 years at the University of Richmond. A native of Sandwich, MA., Fulton currently resides in Chapel Hill, with her husband, Grant. Meghan reviews exercise articles for The Well-Being.

Want to help promote a community of health and wellness on campus? Contact us at twbmag@gmail.com. We’d love to hear from you! www.twbmag.org 21

Consider the last time you ate. What was on your plate? Why? How did it get there?

You make an infinite number of choices every day about food—cost, time, special dietary needs, ethics, accessibility, and even the use of food as medicine. The Nutrition Coalition is the official student group for the Nutrition Department at the Gilling’s School of Global Public Health at UNC-Chapel Hill, and what drives these decisions is what keeps our members up at night! We collaborate with students and student groups, faculty, staff, alumni, and community

organizations to work on food security, food access, and improving health through nutrition in the Carolina community and beyond. We believe that a nutritious diet is absolutely vital for good health and seek to make it accessible for everyone at all stages of life, from all walks of life. Our members put these ideas into action through all sorts of activities, including volunteering with food security groups like Carolina Cupboard and Table; being a strong voice for

nutrition on the Student Dining Board; and bringing nutrition education to groups of all ages through cooking demonstrations and pop-up events. New in 2016, we plan to work with the School of Medicine on an initiative to increase food security in patients with chronic kidney disease. The current campus theme is “Food For All”—with the Nutrition Coalition, you can help make that food healthy, accessible, and sustainable.

Sound interesting? Join us! Email us at nutritioncoalitionunc@gmail.com for more information.

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HPDP Garden Initiative The Center for Health Promotion and Disease Prevention (HPDP) at UNC will be launching an initiative to build a sustainable garden at the HPDP premises that will help promote the culture of sustainable living at UNC.

Along with the 2015-2017 university-wide academic theme “Food for All: Local and Global Perspectives”, HPDP is committed to enhancing green living and increasing awareness about food access and food justice for all. The idea of building an HPDP community garden emerged from Dr. Ziya Gizlice’s interest to rescue part of the natural surroundings at HPDP that were lost with the arrival of commerce in the area. For many years, natural paths surrounded by shrubs and trees provided a natural sanctuary for people working at offices located 1700 MLK Blvd. Chapel Hill.

With the arrival of more commerce to the area these natural pathways were redefined. Dr. Gizlice took the initiative to build a community partnership with neighboring commerce so that HPDP may use part of the land to rebuild a space for the working and student community. In this space the HPDP community will be able to grow food and develop a natural green space that promotes a sustainable campus. The garden will be launched during the month of March by the HPDP community of volunteers and UNC students that are interested in participating in this project. Students

are invited to explore ways in which they can use the garden to have a hands on learning experience and promote sustainable living for all. The HPDP invites students to submit community grants for future use of this garden to help promote the foundational initiatives of the “Food for All” theme at UNC (http://foodforall.web.unc. edu/). The HPDP is dedicated to promoting strategies for the reduction of health disparities and the promotion of healthier lifestyles across North Carolina.

If interested in becoming a collaborating student, please contact Dr. Ziya Gizlice (ziya_gizlice@unc.edu) or graduate student Ms. Yaniré Estrada (yestrada@live.unc.edu).

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Health is like money. We never have a true idea of its value until we lose it. - Josh Billings

FUNDED IN PART BY THE STUDENT CONGRESS OF THE UNIVERSITY OF NORTH CAROLINA AT CHAPEL HILL

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