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OUTDOOR
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AL SP R U M A R T IN
NESS
ELL W & S S E N FIT
TAKE
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V ICE A V H R E . S K N CREATIO A BREA WITH RE
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ervices reationS /ISURec Services /ISURec S /ISURec
Editor-in-Chief
KIA PEKARNA Managing Editor
ALEC NOREM Finance Director
T E S S A DA L L Professional Advisor
M I C H A E L W I G TO N EDITORIAL
Content Director
RILEY DUNBAR NOELINA RISSMAN
Copy Chief Jessica Bennett, Clara Eising, Adolfo Espitia, Rachel Given, Sadie Lewman, Caitlyn McCreight, Gillain Mohn, Kia PeKarna, Hannah Postlethwait, Emily Qualizza, Breana Riley, Mollie Shultz, Megan Slattery, Sydney Upah
DESIGN & PHOTOGRAPHY
Design Director
SADIE LEWMAN MEGAN GILBERT
Photography Director Ian Baker, Jesslyn Carroll, Megan Kalb, Caitlyn McCreight, Maya Minocha, Alec Norem, Kia PeKarna, Josie Speltz, Ashton Temple
MARKETING Public Relations Director Advertising Director Communications Director
E L L E N C O LV I L L E MADI OTT DEVIN WILMOTT
Katie Alexander, Erin Dekay, Emily Dybowski, Clara Eising, Caitlyn McCreight, Maya Minocha, Alec Norem, Mallory Smith, Josie Speltz, Ashton Temple
MODELS & AMBASSADORS Heather Bowe, Amy Buckert, Hannah Chute, Ethan Cline, Logan Cummins, Maria Daubenberger, Allison Faivre, Frankie Feldmeier, Shannon Foley, Andrina Helgetson, Mackenzie Johnston, Killian Magee, Amber Meyer, Reks Mouk, Matt Paulaitis, Jeffrey Perkins, Osvaldo Rodriguez, Maranda Spencer, Cullen Steinhauser, Serene Taylor, Keesha Ward, Kyra Wortman
A special thanks to the faculty and staff of the Greenlee School.
s ' r o t i d E r e t t Le
In a society where there is a constant air of judgment
and desire for perfection, we wish to show our readers that there is no right way towards overall wellness. Health is not simply defined by fitness; it’s something you have to constantly pursue in every avenue of your life. Within this journey, we want you to be certain of one thing you are not alone.
In this issue, we discuss topics that are typically left out, forgotten, or pushed aside in common conversations about health and wellness. Collectively, the staff and I wanted to push the limits to include stories and subjects that aren’t usually shared in such an open manner. Humbling, chilling, and powerful, Adolfo Espitia shares his personal battle with body image and eating disorders, an issue not often discussed and stereotypically attributed to the female gender. While typically frowned upon and hushed out of conversation, STIs are very real and very present, especially on college campuses. Shutting down stigmas and talking about the facts is extremely important. “Gymtimitation” gives voice to students new to the workout scene, while “Train Like a Warrior” shares a fitness program commonly used by individuals to prepare for the Special Forces – aimed at the more seasoned lifters. Often, we don’t like to admit or discuss our bad habits. Pulling all-nighters is something that students tend to do in a bind. Instead of putting it shame, we offer an inside guide on best practices and the effects they can have on your body. To the incredible team that graduated last spring - we miss you, and want to thank you for teaching us your ways… your shoes were large to fill. And to the loyal members of HSH, as well as our 23 new faces, thank you for believing in this idea and taking the task head-on this semester. All of your hard, meticulous work is so very appreciated. Whatever you or your friends encounter in your pursuit for health, both the good and the challenging, remember that you are not alone. That’s why the staff of HSH dove into this theme - to celebrate every obstacle and provide a place to learn, relate, and thrive. Celebrate yourself and your unique journey to living a happy, strong, and healthy life.
na r a K e Kia P
Positive Vibes, Kia PeKarna Editor-in-Chief
HA PP It’
As s N M ser ot O Ho ilita tin ka w ry g Y y • ou 6 t T M o i Li vi me Ma ind rse ng in n se lf • ag t •1 Ph 18 w C • e ith ol 13 1 Y A on l e g ou N W e St ar e r ig ar o Det co • 1 m ox le 6 a f ps •2 •2 y 1 4
Y
Happy
IT’S
NOT OKAY. BY ADOLPHO ESPITIA DESIGN ASHTON TEMPLE
H
is focus was always on me. It was like he was studying me, listening to what I had to say. Charming and funny, we clicked pretty well. It was very much the honeymoon phase, even before dating. We were inseparable and were both eager to start a relationship. We ended up dating a month after talking. Abuse in relationships, whether it’s emotional, physical or sexual, has always been a dark secret, tucked away into the furthest part of the mind. If it isn’t seen, then it isn’t spoken about. One can feel locked in a cell, drowning in an escapable darkness with a desperation to feel human again, a desperation to feel any emotion. On the surface, tears roll down the bags that mark the exhaustion. “Why am I not good enough? What is wrong with me?” These thoughts invade the mind, leaving one feeling emotionally empty. “They were perfect, this wasn’t supposed to happen.” “He constantly compared me to his latest ex-girlfriend. My breasts were not big enough. He asked me if I was even satisfied with them. I looked better with make up on. He started making me feel like I never did anything right. I felt so inferior to him, making me use him for validation to make sure I was doing it right. It
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It’s Not Okay
“Don’t let someone else determine your own self-worth.”
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Flyer for ACCESS (Assault Care Center Extending Shelter & Support) COURTESY OF NATALIE WEIDNER
changed from me thinking I couldn’t do anything right to believing I’m not doing anything right.” According to Mark Rowe-Barth, director of student wellness, the first signs of emotional abuse start when abusers believe they need complete control and power over a person. The key signs of emotional abuse are isolating victims from the world, making victims feel like they do not have access to help or resources, making victims feel lesser than the perpetrator, and making victims feel worthless and always in the wrong. These degrading behaviors are often a pathway that lead to other types of abuse, such as physical or sexual. The effects of the manipulation and sabotage on a victim include losing a sense of identity, self-worth or selfesteem; falling into depression; and portraying tendencies toward alcohol and drug abuse. “Domestic violence is a learned behavior. The perpetrator learned it somewhere or sometime in their life, giving them the illusion that it is acceptable to have power and control over a person,” said Marcy Webb, a sexual abuse services coordinator at the Assault Care Center Extending Shelter & Support, better known as ACCESS. “I began to feel like I couldn’t do anything right. Not only did I feel like I wasn’t intelligent, but he made me feel like I wasn’t capable of
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using common sense and quieted my opinions. I couldn’t make plans with others without feeling scared of what he would do to himself. I was manipulated into spending time with him.” Society is partially to blame for this epidemic of violence. The depiction of women in the media has led men to believe that a toxic level of masculinity is acceptable. The United States and other parts of the world live in a rape culture, according to Webb and RoweBarth. There is still an expectation for men to act a certain way. Anyone who acts outside of this expectation is degraded and humiliated into thinking there is something wrong with that. Gender roles continue to be one of the roots to violence against women. Rowe-Barth questioned, “Why is it a bad thing for a father to be loving and supporting for their spouse?” He believes that men should be the ones to challenge the values that are learned from society. Do we, as a society, place masculinity over love, respect and education? This is not to say that all men are evil, as they are also affected by dating violence. Webb believes that domestic violence is perceived to be a gendered crime, saying that the focus should be on the root of the cause rather than focusing on the gender itself. “The way we started wasn’t right. Looking back at that [night] now, he sexually assaulted
It’s Not Okay me. But he convinced me that it wasn’t his intention and tried coaxing me with words that he wasn’t that way. My feelings conflicted with how that [night] went. I still agreed to be in a relationship and I still felt happy. I ignored everything because I didn’t want to feel like I was trapped in an abusive relationship. I didn’t want to see myself as weak for not getting out.” Moreover, power and control is another root to any type of relationship violence. Using toxic words to gain control over a partner is the first step in sexual abuse. Coaxing a partner with words such as “If you loved me, you’d do that with me,” is manipulation that Rowe-Barth believes is the first step in sexual abuse. Tearing the person down enough so the perpetrator can start manipulating the victim to feel guilty is a sign of the victim being taken advantage of. Alcohol and drugs may also be used as a weapon to disempower the victim, making the victim dependent on the perpetrator. This type of abuse typically occurs in intimate relationships as opposed to casual encounters. Sexual abuse often goes unreported because of a stigma that surrounds women and sex. In general, sexual assault is vastly underreported and is more common than people think, according to Webb. However, within a relationship, sexual assault is even more so ignored. “It is less likely to be discussed because people see it as a private issue,” Rowe-Barth said. “People are more likely to step in with emotional or physical abuse; however, when it comes down to sexual abuse, people are less likely to intervene.” Needless to say, sex is a taboo topic that not many people speak about openly. And when it comes to sexual assault, shaming the victim is extremely ineffective in starting the road to recovery. Quieting someone who is dealing with or has experienced this trauma only adds to the feeling of being a burden. “Recovery is a process, not an event,” Webb said. The road to recovery is never easy when dealing with trauma. After consistently holding a warped view of oneself , the road to recovery can be lifelong. If the survivor has no means of support, unhealthy coping mechanisms may arise, such as dependency on alcohol, drugs,
self-harm and/or eating disorders. Trauma from the abuse may trigger a secondary issue, leaving the survivor lost. Fighting it alone should not be an option for a recovering victim as there are repercussions of being abused in future relationships. “Everyone is impacted, intimate or not,” Rowe-Barth said. Trust is a delicate thing that is completely annihilated after exiting an abusive relationship. When entering any new relationship, the new partner must be supportive of the victim’s needs, whatever that may entail. Willing to listen and respect victims and their wishes is crucial in cradling the trust that must redevelop . In an intimate
“The first couple months after I left him were excruciating. At that point, I really hated myself. I still had his view poisoning my mind.” relationship, respecting boundaries, knowing what triggers look like, and having open communication is necessary for the relationship to blossom. According to Webb, the victim’s self-worth may have disappeared, but part of the healing process is learning how to move forward to see what a healthy relationship looks like. “After spending more time with true friends and loving family, my eyes opened to how everyone treated me: with respect. Why did nothing else match up with how he saw or thought of me? Why didn’t this match up with how I saw myself? It’s easier to laugh; I have no anxiety, and my confidence has gone up. I am so happy to be myself again. I can confidently say that I love myself now, and I am happy to have gotten out of it.”
HSH Fall 2016 | Happy | 9
Happy Feeling less than your worth is never OK. If you are currently struggling with an abusive relationship or know someone who is, there are endless resources. Having a safe, trustworthy person to talk to can help when building a support group. In Ames, ACCESS has free-ofcharge services and full confidentiality that include a sexual assault crisis line, a domestic violence crisis line, and a housing crisis line. ACCESS also has services for men and children. On campus, the various resources include the Dean of Students Office, the ISU Public Safety Unit, the Margaret Sloss Women’s Center, Thielen Health Center, LGBTSS, and many others. For those who know someone who is struggling with abuse, let the victim know you are there to help them . Even if the victim does not fully communicate with you, you may be the only option down the line. Instead of demanding the victim to seek help, always be willing to lend an ear and a hand. A victim has to be ready in order to commit to the healing process and is never alone nor should have to face it alone. Abuse is a serious matter, but it can be dealt with. Reach
out in a time of need. There are many willing to listen. “If you’re in a relationship and you feel yourself turning against yourself, analyze and see what is really happening. Is it you, or is it them? Is it helping you, or is it killing you? Don’t let someone else determine your own self-worth. Reach out to those struggling. If someone had reached out to me and had I been willing to communicate, I would have left sooner.”
“Reach out in a time of need. There are many willing to listen.” *Name omitted for safety
Walk A Mile In Their Shoes, Alpha Chi Omega’s domestic violence awareness walk COURTESY OF NATALIE WEIDNER
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Asserting Yourself
S
tanding up for yourself can be tough for anyone, even those with confident personalities. However, it is a necessary and beneficial skill to have. The ability to assert yourself in social and professional situations is important for young adults getting started in a competitive world.
Asserti n g yourself BY KIA PEKARNA DESIGN/PHOTO ASHTON TEMPLE/SADIE LEWMAN
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Happy Often times, assertiveness is confused with aggression. Assertiveness is being able to defend yourself or your position, whereas aggressiveness is attacking the self-concept of another person. Even though being assertive is very different from being aggressive, assertive individuals still get a bad reputation. People can say that they’re ‘rude,’ ‘bossy’ or ‘bitchy.’ However, being able to hold constructive conversations is far from that.
If you’re not a naturally assertive person, it can be difficult to know where to start. People might not like it when you start speaking your mind, especially if you have been compliant in the past. However, trying to constantly please other people can lead to stress and, in severe cases, even depression. The best thing to do is practice. Tye-Williams suggested that you “surround yourself with people who aren’t threatened by individuals who speak their mind. Recognize the difference between being aggressive and assertive.” She explained that creating boundaries, sharing viewpoints and disagreeing is assertive behavior, but attacking someone personally is aggressive.
Being assertive has many benefits both in personal and professional lives! If you can express yourself and your thoughts freely to others, it allows for an atmosphere that can be more creative and productive. You will be able to effectively challenge processes and concepts and, overall, be a strong member of your team. According to Stacy Tye-Williams, a communication studies professor at Iowa State University, every area of your life can benefit from assertiveness, from romantic relationships and friendships to your professional life. She reminded us, “When you’re willing to share your point of view and also think critically of others’ viewpoints, it can lead to making better decisions and the creation of healthier relationships. If you always feel steamrolled, you won’t be satisfied in your relationships.”
“Check your communication periodically to make sure that you aren’t crossing the line,” she said. In the long run, being able to assert yourself will help you in many facets of your life. There will be decisions to be made that may affect you, your colleagues or your family. When you face those decisions, don’t be afraid to step up and argue for your point of view in a productive and diplomatic way. Assert yourself.
small things you can do to assert yourself:
PROVIDE justification
BE DIRECT
Support your requests and ideas by providing rational reasons and facts. This may boost your credibility.
Get to the point as quickly and clearly as possible. This displays confidence.
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ASK QUESTIONS
Clarify and confirm your understanding. This shows you care about and are considering all viewpoints.
Military Mindset
MILITARY MINDSET
BY MOLLIE SCHULTZ DESIGN/PHOTO JESSLYN CARROLL/MEGAN GILBERT
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I
t is widely accepted that the military can change the personality of everyone who serves, but how it affects personality is different for everyone. Some believe that being in the military affects happiness, and the ability to be one’s self after serving. Others simply say it is a chance to grow up and learn how to be an effective leader to change the world around them. The latter is true for one Iowa State student, Lindsey Hildebrand. Hildebrand is a senior in psychology who joined Iowa State’s ROTC program when she came in as a freshman three years ago. Due to her involvement, she will be commissioned as a second lieutenant upon graduation. After that, she will go to a leadership course that will familiarize her with her future role, which is military intelligence as an active duty soldier. Hildebrand joined the ROTC for unique opportunities that would not be available otherwise, like traveling and paid tuition. She also joined for the opportunity to lead others into action and gain that specific skill set that many do not have the opportunity to learn. These skills involve learning how to lead through tough situations, learning how to make the correct decisions to keep her soldiers safe and learning how to communicate effectively with a variety of different people. Hildebrand initially tried to blend in after joining the military but soon came to realize that she needed to be a leader in order to achieve her goals. “I did not talk like at all my freshman year,” Hildebrand said. “I really just wanted to hide behind. But ultimately, at the end of the day, especially when you’re put into a leadership position when you’re in charge of the welfare and the safety, you can’t be the one that hides behind. You have to be leading out in front, making sure that things get taken care of.” After establishing herself as a true leader through training, Hildebrand was eventually made the battalion executive officer. She said
that although there has been some pushback, the overall experience has resulted in her gathering skills that she would not get anywhere else. Hildebrand said that finding the right balance is a difficult part of her job. “You would have to be assertive, I would say. But there’s a difference between being assertive and demanding. You definitely have to be able to stand your ground, and that’s something you kind of have to learn,” Hildebrand explained. Working in a serious environment can be difficult as emotions are running high. But as she said, all it takes is finding the right balance between being assertive and demanding to earn respect for others to follow her leadership. She has also had to adjust her personality to fit to the expectations of those around her. Becoming a leader has taught her how to constantly adapt to any situation to continue to be effective. Hildebrand says this is one of the hardest parts about being in the military for her. “Peer leadership, knowing who you are and what your personality is [are all difficult],” Hildebrand said. “And how to kind of flex that so you’re able to lead in the best way possible with everyone [is also hard]. So, you kind of have to tailor a lot of your leadership to particular situations and particular people. So, you’ve got to be consistent, yet flexible.” Having a Type A personality and working with many similar people, Hildebrand has also had to learn how to control her opinions so they do not affect her soldiers and their welfare. Learning to control her emotions and opinions, which took time, made her a more effective leader in her opinion. Controlling these aspects of her personality is what she prides herself on from her time in the military.
“ YOU CAN’T BE THE ONE THAT HIDES BEHIND.
YOU HAVE TO BE LEADING OUT IN FRONT, MAKING SURE THAT THINGS GET TAKEN CARE OF.”
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Military Mindset Grant Grosskruger has also had his life changed in a positive way by being in the military. After graduating high school in 2007, Grosskruger, now a senior in agricultural systems technology, went to UNI for one semester before deciding to enlist because he lacked a sense of direction. According to Grosskruger, the military is the reason his life has the structure it has now. Grosskruger took a different approach to the military than Hildebrand. He was active duty for five years before deciding to come back to school. Upon returning, he joined the ROTC. Upon graduating, he will be commissioned as a second lieutenant like Hildebrand, and he will join the National Guard. After previously serving as an active duty soldier, Grosskruger believes that this is the right move for him in this point of his life. However, his ultimate goal is to be accepted into flight school. As Grosskruger sees it, being a naturally reserved person has helped him keep his emotions in check while serving his country. Like Hildebrand, he at first was satisfied blending into the crowd, but he soon realized that he needed to step up and be a leader to reach his goals. “When I first joined the army, I probably cut corners, but I wasn’t in charge of anything,” Grosskruger said. “But in order to progress, you have to push other people to do the right thing, and in order to do that, you have to do the right thing.” Being content with sitting back and observing when not directing troops is something that he believes has helped him. Grosskruger met a lot of friends and earned the respect of many because of his personality and leadership qualities. Grosskruger said that the one thing that was extremely hard for him is the fact that people come and go in the military. He loves the fact that he gets to constantly meet new people, but people are always coming and going on their assignments, and for him that is both the best part and the worst part. He loves meeting new people, but he hates the fact he may never see them again when they leave. “On the active duty side especially, you’re constantly meeting new people,” Grosskruger said. “There’s always a turnover of people in your life. So, you get really close to individuals, and you really start to form up as a team; and it seems like every year, people are constantly
moving out. So, it’s that constant rotation. You constantly have to change and adapt to new people and new leadership and new everything. You can’t get comfortable.” Despite the emotional hardship that incessantly makes meeting and losing friends hard for him, Grosskruger said that the Army overall has made him a completely different and better person than he was before. “I have a lot bigger sense of a purpose [and] more of a sense of direction [and am] more goal oriented, and that’s why I’m here now doing the officer thing,” Grosskruger said. “The Army provided me the opportunity to excel in my career.” Despite the fact that he carries the stress of constantly being judged on his effectiveness
Type A Personality ACCORDING TO SIMPLYPSYCHOLOGY.ORG, PEOPLE WHO HAVE A TYPE A PERSONALITY TEND TO BE HIGHLY COMPETITIVE, SELF-CRITICAL, SHOW MORE URGENCY AND IMPATIENCE, SHOW MORE AGGRESSION AND ARE EASIER TO UPSET.
as both a leader and a soldier, Grosskruger wouldn’t take away the lessons he’s learned and the way he has changed mentally. “If you expect other people to do things, do the right thing. You have to do it yourself,” Grosskruger explained. Despite taking different paths to get to where they are now, Hildebrand and Grosskruger can both agree that being in the military has reshaped their lives and their personalities for the better. After an adjustment period, they became the effective leaders and soldiers they are today. HSH Fall 2016 | Happy | 15
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How To
BY PETER WATKINS DESIGN/PHOTO KIA PEKARNA
MANAGE YOUR TIME IN COLLEGE
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ollege is a time of new experiences, meeting lots of people, and being one step closer to your future career. While most of us will enjoy this newfound freedom, many will struggle with balancing academics, social life, clubs, and more. This may seem hard to do, but I assure you it’s easier than you think. Currently, I am a Cadet in the Army ROTC Program and on top of that I am employed, on the dean’s list, involved in Greek life as well as clubs, and maintain a social life. From my years here at Iowa State, I believe I can provide you with some great tips and tricks to help relieve some of that unwanted stress and help you manage your time more efficiently. The first tip is to prioritize. No matter what job you have or major you’re in, you will always have too much to do in too little time. Not everything you do is essential. Prioritizing or making a list will help complete important tasks first and minimal tasks last. When making a priority list, either physically or mentally, decide which tasks are important, which can wait, which could be delegated, and lastly which could simply be tossed. For example, if you know you have a test the next day and haven’t studied much, but you really want to see that new movie, you need to prioritize which is more important to you. This will help you stay organized and on top of your busy life. This leads into my next tip of knowing yourself.
Time Management canceled or move to another time - understanding this will be essential to surviving. By learning to be flexible, you will be able to adapt to a situation allow for the best outcome. Being flexible to unforeseen occasions isn’t an easy task to perform, but a much-needed skill to have in order to not become overly stressed.
“as a college student and an adult, learn that everything won’t always follow as planned”
Another side to being flexible, this is a great way to change your plans for the better. By being able to make room for different opportunities that may arise or present themselves you can make a better schedule that is more beneficial to you. Time management in college may seem hard and stressful at first, but put yourself at ease and follow my tips and tricks for an easier time. Remember to prioritize your tasks, know yourself, your capabilities, and be flexible to make room for opportunities. We all wish we had more time to do everything. The bad news is time flies too quickly. However, the good news is, you’re the pilot and you can manage the time how you want.
“ knowing what you’re capable of and what works for you is key ” If you know yourself you will be much more successful when it comes to time management skills. Some important aspects to know about yourself are how much is too much, do you easily get distracted, and do you like to procrastinate. These three things will help you plan to make a more personalized priority list. For instance, if you get easily distracted from your phone, put your phone in another room so you can complete that homework due in thirty minutes. By knowing these few management skills about yourself, you will be able to better plan your strategy for success. The last trick to help you survive college is being flexible. Things will pop up unexpectedly, get
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Happy
LIVING WITH NARCOLEPSY BY MEGAN GILBERT DESIGN/PHOTO MEGAN KALB/MEGAN GILBERT
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Living with Narcolepsy
“A lot of students struggle to stay awake in class, but I just can’t help but fall asleep.”
T
o be diagnosed with narcolepsy, a person would have to go into REM sleep within ten minutes of closing their eyes. It takes Madeline Keane less than a minute. Draped in wires and ordered to sleep every two hours, her vitals and brainwaves were monitored and recorded by specialists in a sleep study. Keane was diagnosed with narcolepsy in the spring of 2015. As a competitive gymnast for most of her youth, Keane blamed her fatigue on her sport, but when she stopped competing, her exhaustion didn’t cease. Narcolepsy is a chronic neurological disorder that hinders the brain’s ability to regulate an individual’s sleep cycle and causes them to fall asleep at random due to mixed signals from the brain. Narcolepsy can develop at any time, but many cases go undiagnosed because few people recognize that they have a neurological disorder when symptoms begin. A student in kinesiology at Iowa State University, Keane said she has always been interested in health-related topics. When she began noticing her bizarre sleeping patterns as a senior in high school, she started doing her own research and diagnosed herself with narcolepsy, but wouldn’t be officially diagnosed until the following spring, after completing her first semester as a student at Iowa State. “I was really frustrated,” Keane said. “I started to struggle with school because I just couldn’t stay awake, so I was trying to learn everything on my own at home.” Soon, Keane was considering dropping out of college.
“A lot of students struggle to stay awake in class, but I just can’t help but fall asleep,” Keane said. Especially in a dark and quiet environment, she said, it’s too easy to drift off. Daytime drowsiness is not uncommon among college students, but for individuals with narcolepsy, their brain shuts down rather than powering through their fatigue. “I need to be in an exciting environment,” she said. After concluding her participation in competitive gymnastics, Keane said, she started to recognize her fatigue and said that the highintensity atmosphere of the sport kept her alert. “I’m more limited in low-stimulus activities,” Keane said. “My doctor actually told me that I can’t ever have a desk job.” Keane suffers from narcolepsy with cataplexy. This unique neuropsychiatric disorder can cause episodes of weakness that are triggered by emotions. Cataplexy is caused by a loss of the chemical hypocretin in the brain. A lack of this chemical, which regulates alertness, causes the lines between consciousness and unconsciousness to be blurred. Keane leans forward, eyes closed and head bowed, and braces herself against the arm of the large beige couch in the living room in her warm home. Someone has just cracked a joke, and as her friends double over in laughter, Keane is attempting to contain her amusement in hopes that she doesn’t fall asleep. “My legs feel weak and my knees buckle a bit,” Keane said. “Everything’s still there, but I know that I’m not reacting the same way as everyone else.”
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Though Keane takes various medications to combat her spontaneous shut-eye, she said that it is easiest to try to limit her exposure to extreme waves of emotion. It’s 3AM and a quiet alarm wakes Keane from her night’s rest. She reaches over and takes the medication that has been set out on her nightstand. These pills are a central nervous system depressant and are used to treat Keane’s cataplexy. The drug is taken at bedtime, which is usually around midnight for Keane, and again four hours after going to bed to regulate the REM cycle. Another alarm sounds just before 7AM, rousing Keane for the day ahead. She takes another round of pills, this time a stimulant drug for the central nervous system. These pills can be taken as needed throughout the day. “It’s getting easier now that I kind of understand my body and know when I need to take medicine,” Keane said. Through trial and error, Keane said that she worked with her sleep specialist at the Iowa Sleep Disorder Center to develop a medicinal plan to manage her narcolepsy. Before settling on and adjusting to her plan, Keane was not allowed to drive for extended periods of time. “I tried everything while I was driving,” she said. “I would blast the air conditioning, turn up the music, but sometimes I had to pull over and sleep alongside the road.” With a consistent routine and a better understanding of her disorder, Keane said that she is allowed back behind the wheel and able to stay awake and excel in her courses at Iowa State.
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“It’s getting easier now that I kind of understand my body and know when I need to take medicine.”
We Don’t Talk Anymore
WE DON’T TALK ANY MORE BY CAITLYN MCCREIGHT DESIGN/PHOTO MEGAN KALB
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D
id your parents ever tell you not to sit too close to the TV screen? They would go on about how it caused bad eyesight or some other ridiculous claim. Though it has been proven that it doesn’t cause bad eye sight, we now have the screen in our hands. Phone addiction has been proven as a current epidemic with a term for it: “nomophobia.” It stands for “no mobile phone phobia,” which can also be linked to fear of missing out. In an article written in the Huffington Post, research shows that 73 percent of Americans would feel panicked if they lost their mobile phone, and 14 percent said they would feel desperate without their device.
noun | no·mo·pho·bia
fear of being without access to a working cell phone
Caglar Yildirim, a graduate teaching assistant in psychology at Iowa State, says that smartphone separation anxiety results from individual’s fears of not being able to communicate, losing connectedness and not being able to access information. “They just want that constant connection all the time and being able to have the luxury of having information at their fingertips,” says Yildirim. “There is a huge convenience to it.” But how is this affecting our communicative behaviors, our social nature in public and our physical bodies? “[Smartphones] can be very distracting in social settings,” says Yildirim. “But you should only be worried about your smartphone use if it starts affecting daily routine, such as staying up late on [the] phone, resulting in not getting enough sleep.” A survey done by the Pew Institute suggested that Americans in the age range of 18 to 29 years old send 88 text messages a day. However, this epidemic is not just about texting, it has to do with individuals being obsessed with social media and how they are perceived to their followers in a social media driven world. Some people cannot go a day without posting one photo to Instagram or keeping everyone updated on their daily happenings on Snapchat. Maybe it’s time to give your Instagram, Snapchat and Twitter a break and enjoy what’s actually around you.
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nomophobia
“If you can use them, they are awesome tools, but I would encourage people just become more aware of how much they use their smartphones and in what ways it has an impact on their lives,” Yildirim said. Sometimes, disconnecting from the media world can help us focus on what is actually important in our lives. Even celebrities are jumping on the disconnecting trend. Back in December 2015, Ed Sheeran posted an Instagram stating that he was deciding to take a break from all social media and just enjoy his life, and he still hasn’t come back. Yildirim suggests that if you are going to go on a phone detox, you should first determine your own personal phone use. Using apps like Checky or Moment that tell you how many times you unlock and how many hours a day you are on your phone can help guide you. “I would also suggest taking it slow. Since we are so dependent on our smartphones, it is not smart to quit cold turkey. People could experience some sort of withdrawal syndrome in which they are basically craving their smart phone, and it can actually cause headaches,” Yildirim said. With that being said, we at HSH have come up with a seven-day phone detox to challenge yourself to help you disconnect from the world of likes and retweets even if just for a little bit.
MONDAY Delete/unfriend any people on your social media that you don’t talk to or don’t even know. Unsubscribe from email lists and delete apps you don’t use.
FRIDAY Go out to eat, leave your apartment or dorm and leave your phone at home.
TUESDAY Turn off your notifications from your social media. (You may keep your emails on.)
SATURDAY Spend the day not looking or posting on social media.
WEDNESDAY When studying or in class, put your phone in your bag or face down on the table to avoid getting distracted.
We Don’t Talk Anymore
THURSDAY
Wait an hour to look at your phone in the morning, and don’t look at your phone an hour before bed.
SUNDAY Turn your phone off for an entire day.
OPTIONAL
“LIFE OUTSIDE OF YOUR PHONE IS DEFINITELY MORE FUN.”
After only five days of challenging myself with this detox, I came to the realization that life outside of your phone is definitely more fun. While my life wasn’t necessarily boring before, I appreciated everything more after the detox. I also realized that when I wasn’t focused on not checking my phone, I actually looked at my phone less. This is a challenge. Many may find it to be a hard, but just take it one day at a time. If you feel like you’re going to fail, try to focus on something else to distract you. However, do not feel bad if you don’t accomplish the challenge. It can be hard to get out of the habit of always looking at your phone. I know from doing the challenge myself that it is not the easiest thing to do. The convenience of a smartphone makes it very easy to want to use it all the time, but making sure that it is not affecting our daily lives and social interactions is the best way to be aware of phone use. So, be aware. Challenge yourself. And don’t forget to look up!
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Happy
A WAR OF
Silent Battle for Recovery BY ADOLFO ESPITIA DESIGN/PHOTO IAN BAKER/MEGAN GILBERT
“Some of the signs to look out for are disordered eating patterns (e.g overeating, under eating or binging), withdrawal from social life (especially the gym), withdrawal from social events, especially those with food. [There also exists the problem of] body bashing [and] coexisting problems such as drug and alcohol 24 | Happy | HSH Fall 2016
A War of Stigma
B
ustles of conversations filled the cafeteria. Explosions of laughter sounded from every other table. New gossip was shared among classmates. Lunch was everyone’s favorite time of the day. I sat with two other people, neither of which I was remotely close to. I peered down to my tray and a blanket of fear wrapped itself around me. My stomach told me to eat while my mind told me to throw it away. It was a continuous battle inside my body. My ritual consisted of a half torn sandwich, a few vegetables, and water. That was my allowance of food for lunch. Breakfast only consisted of a half a piece of toast and water. Guilt rung throughout my veins, making me feel like I just committed a serious crime. The shirt that I once adored now fit me like a box, hiding every edge that poked out. The jeans that I once admired now required a belt that was pulled tightly around my withering waist. For some men, an eating disorder can often go without second glance. Men and body image has become a juxtaposition in modern society. When we hear the phrase, “Are you satisfied with your body?” we immediately associate it with a woman and her satisfaction with her body. Society is working hard to eliminate negative body image for young girls and women, however, men have been silenced. According to Ian Nelson-Johnson ( former Doctoral intern and clinical psychologist at Iowa State), men who withhold emotions are more likely to use it as a coping mechanism, later losing control and punishing the self. I went unnoticed. Friends, family, coworkers, and even my counselor were oblivious to the subtle changes. With every pound that escaped my body I kept hearing the same, repeating phrases. “Look how small your wrist is!” “You need to eat more!” “You weight less than me!” According to Rachel Dalton, former copresident of BIEDA (Body Image and Eating Disorder Awareness), “The other end of the spectrum should be analyzed in relation
to disordered eating.” This includes the phenomenon of men who build a rigid regimen that consists of over-exercising and overdieting. There are warning signs that should be taken seriously when evaluating someone’s relationship with their image. Men who overt any social interaction that involves food, spending hours at the gym, developing a distorted view of themselves (body dysmorphia), or even the use of steroids.
“When our problems are dismissed, making jokes or assumptions can do a lot of damage.” -Ian Nelson Their comments were only supplied with jokes. My problem was only seen as a punchline, or a way to “break the ice”. My cold, bony hands weren’t enough to convince them. My protruding collar bone wasn’t enough to convince them. Running out of breath while going up the stairs wasn’t enough to convince them. The symptoms went unnoticed, allowing my disorder the opportunity to feed off of the loneliness. “45% of men reported body dissatisfaction.” At 5’11 and 100 pounds, my body was a ticking time bomb. Exercise tired me out, my chest felt tight, and my motivation to get out of bed slowly trickled down. Peering into the mirror, my persona, who I was, had changed into someone that I did not recognize. The studious, overachieving, ambitious student cocooned and turned to an uninspired, unfocused, soon-to-be casualty. Every time I stared into the toilet to get rid of what I ate, a chunk of who I was also flushed itself down the drain. In the deepest part of my mind I knew that treatment had to happen. My future was bleak. Hope began to disappear. Each day became a battle and it wasn’t a life that I wanted to live any longer. The question that stood before me was, ‘How could I get help?’ HSH Fall 2016 | Happy | 25
Happy
Treatment was mysterious and the road to recovery seemed impossible. Getting support felt like an unattainable goal. There were friends who didn’t understand the problem, nor did they take the time to listen to me. My family didn’t even think I had a problem and they were even hesitant to get me help. Who else was I supposed to turn to? How could I get rid of something that clung to me so tightly when no one believed in me? Was it possible? I began my road to recovery at an outpatient center in Iowa City. Every Wednesday I met with a child psychiatrist who specialized in the realm of eating disorders. There was still a sliver of hope. However, recovery was not an easy step. The psychiatrist’s methods were laughable, handing me a sheet of paper of my dietary needs. On the list were several of my “trigger foods” that usually led me to binge. It listed potato chips as a vegetable and donuts as a grain. Every week it got progressively harder to be taken seriously. I realized that recovery had to come from within. I had to want to get better. Asking someone with a mental illness was like telling a terminally ill patient to miraculously heal from their disease. Instead of continuing outpatient treatment, I continued to see my psychologist to find the cause of why I held so tightly to my eating disorder. Surrounding myself with a support group that included a trusting circle of: true friends, teachers, and counselors. Eliminating any negative thoughts and fighting the voice that told me I was not worth anything. Slowly eating normally again and telling myself that 100 pounds is not healthy was the hardest part. Opening my eyes to how I was hurting everyone gave me a push to get healthier. Four years later and thirty-five pounds healthier, I finally found inner peace with myself. Although some days still test me, gone are the days of calorie counting and stashing food under my bed. My body is now a canvas I can improve off of and not something to destroy. I am now a person that I wish I was a few years back. Someone that aspires to do so much with life without the extra baggage.
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“6.5% of underage boys have used steroids to gain more mass.” Not only has society warped the male image but the younger generation is following the example we have created. We as a society have failed to bring awareness to a serious problem. Treatment for eating disorders are generally geared more towards women, not tackling the problems that men are having with their respective bodies. Along with women’s beauty standards, men’s beauty standards have also changed. Society has placed more emphasis on the masculine, overly built man. Toys such as G.I Joe have increased in size throughout the decades. Once an average build, G.I Joe has turned to a bodybuilder. Even heroes such as Batman, who is beloved by thousands of children, has turned to a muscular giant. These standards are ingrained in young boys’ minds, which can lead to a distorted image of themselves, leading them to make unhealthy decisions such as taking steroids. Steroids allows one’s body to grow at a faster pace than without it. These men fall into the pressure that the bigger the body, the more success they obtain in life along with the belief that they will appeal to a potential partner more so than an average man. A survey that I composed, college aged men revealed that 4 out of 5 wanted to be at least taller and more muscular. The result of the over emphasis on the hyper-masculine man has affected college aged men at the peak of the transition to college. In order to reverse this effect, being honest about our experiences is necessary to get rid of the stigma that surrounds men, body image, and eating disorders.
A War of Stigma
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EAt WELL Visit our webite for a full list of nutrition programs and resources available.
ISU Dining Dietitian, Lisa Nolting, is here to help with special dietary needs and nutrition education. Follow her @iSudiningrD and check out her blog at iSudiningrD.tumblr.com.
dining.iastate.edu/nutrition
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Fitness in
Retrospect Retrospect BY MEGAN SLATTERY DESIGN/PHOTOS MAYA MINOCHA
I
n today’s society, the booming fitness industry is constantly promoting the newest exercise hype or gadget to its expanding group of followers. There is no one-type-of-exercise-fits-all; with the variety of athletics, outdoor activities and fitness classes that individuals can partake in, not to mention the array of equipment and athletic wear to satisfy any heart’s desires, fitness has found its way into our culture. Take a look around today, and it’s hard to find someone that’s not running along a trail, channeling their zen in a yoga pose or wearing a fitness tracker to count those steps. But it hasn’t
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always been like this. Rummage through your parents’ old VHS tapes, and you might find a Jane Fonda aerobics video from the 1980s, the source of inspiration for numerous 80s workout-themed costumes. Look at old photographs of high school athletics, and you’ll notice that women’s uniforms consisted of skirts while the men donned jogger shorts. The equipment that has been marketed throughout the decades has varied from machines that “vibrated away areas of unwanted fat” to the infamous shake weight that, in some aspects, one could argue does the same thing.
Fitness in Retrospect
1900 Women’s sports debut at The Olympics held in Paris, France
1910’s: Serious about Stretching What we see today as a form of warming up and cooling down prior to a workout served as a workout in the 1910s. Common moves included pulling the leg into the chest, toe touches and abdominal twists. Women primarily utilized these as they were seen as exercises that were not too strenuous and could easily be done in the comfort of one’s home.
1920’s: A Time for Change The roaring 20s saw an overall decrease in fitness across the United States. However, things were picking up in the state of Iowa, one of those being women’s basketball. Iowa was one of the first few states to introduce the sport to women; however, this was almost terminated when the state of Iowa tried to shut down the program, saying that participation in the program was dangerous for women. After a lengthy debate, a union was formed for the female high school athletes of Iowa.
1925 The Iowa Girl’s High School Athletic Union is formed, an organization for girls’ high school athletics
1930’s: Economic & Fitness Slump
With the downfall of America’s economy came the downfall of fitness across the nation. Families were struggling to place food on the table, placing hardships on many and making the idea of exercise inconceivable. Toward the late 30s, boxing gyms began opening in cities around the country; these were used to train professional fighters.
1940’s: Wartime Ready
1936 Jack LaLanne, an early promoter of physical fitness and nutrition’s benefits on one’s life, opens one of the first fitness gyms in the United States
When the United States became involved in World War II, it became very noticeable that its citizens were not in prime physical condition. This was a concern for the hundreds of thousands of males drafted to serve their country who lacked the physical fitness to keep up with the demands of the military.
To counteract this, a physical development program was introduced by the Army as part of its combat basic training course. A test was designed to assess the effects of this course, called the Army Ground Forces Test. The squat jump, sit-up, pull-up, push-up and 300-yard run test required a great deal of strength and precision as the moves were expected to be done with certain form. HSH Fall 2016 | Strong | 31
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1954 Roger Bannister becomes the first person to run a mile in under four minutes; this was originally thought to be physically impossible
1950’s: Exercising in Rhythm The 1950s brought about a few major changes in fitness. With the end of World War II, fitness regimens that had been used on soldiers in training were adopted into the everyday regime: This included the jumping jack. Additionally, a new advanced piece of fitness equipment hit the market that became a worldwide phenomenon. No one had seen such a highly mechanized piece of fitness gear before. The hula hoop dominated in fitness, selling over 25 million in the first four months.
1965 Gold’s Gym was founded in Venice, CA
Granted, the hula hoop isn’t the most technological advancement we saw in the 1950s; it’s one that has continued to be popular for physical activity today. On the other hand, some mechanized fitness trends made their way into the decade. Larger cities offered its women “fitness salons” to attend, where there was machinery that was intended to vibrate away unwanted fat. Picture vibrating belts to lean against and mechanized rollers with little bumps to rub away unwanted flab; one begins to wonder why these machines didn’t last for more than a fad’s worth of time.
1960’s: Twisting Yourself
Trim
The 60s brought about great change in our nation: JFK; the Civil Rights movement; the riddance of mechanized, fat-be-gone machines; and even the first man on the moon. It also introduced yet another fitness fad: The Trim Twist. Advertised as a mechanism that could be used anywhere at any time of the day, it consisted of a square board atop a metal turner that was designed to firm up almost every part of the body without requiring a special location or clothing to use.
1970’s: Jazzercize was a Thing While teaching dance classes at Northwestern University, Judi Sheppard Missett found the dropout rate increasing in her classes as students had little interest in the technicalities of dance and were looking for a physical fitness class. In an effort to accommodate this, Missett created a more fun structure that included a warm-up routine of jazz moves; this lead to the birth of “Jazzercise.” (Insert jazz hands here.) Today, Jazzercise still exists as a fun dance class that infuses dance cardio and strength training, and it is even offered as a class by ISU Recreation Services! 32 | Strong | HSH Fall 2016
1968 The book Aerobics, written by Dr. Kenneth Cooper is released, introducing the health benefits that exercises such as running and swimming offer an individual
1980’s: “Let’s Get Physical!”
Fitness in Retrospect
Olivia Newton-John’s 1981 hit couldn’t have put it better. The fitness industry became more than just gyms and fitness equipment; style was now just as important as the workout. One of the most famous faces in fitness both then and now also hit the workout scene. In 1982, Jane Fonda released her first workout video on VHS, a pilates workout. This was subsequently followed by 22 more videos and a large increase in VCR sales in the United States. Another famous name in fitness arose during the 1980s. Richard Simmons promoted the infamous duo of a healthy diet and routine exercise to pursue a healthy life; his workout videos combined catchy routines and even catchier names. Many people today still enjoy the opportunity to “Dance their Pants Off” or “Party off the Pounds” with a Simmons workout video.
1990’s: Tae Bo: “The Self Defense Dance”
In the 1990s, an infomercial selling workout videos that incorporated taekwondo and kickboxing was introduced. Billy Blanks, the creator of the fitness phenomenon Tae Bo, sold over 1.5 million of these workout videos, making it one of the top fitness trends of the 1990s. However, this is not actually a self-defense class, but a twist on some of the common moves in a more rhythmic and aerobic format.
2000’s: Gym Junkies Rise
With celebrities making it a part of their daily routine to hit the gym, society jumped at the opportunity as well. Classes like yoga were popularized, and dance once again hit the scenes of fitness. Street dancing, which often involves a lot of improvisation, popped up in gyms as the trend became offered around the nation.
For those who didn’t want to leave the comfort of their home, exercise was able to be achieved through video games. The Wii, released by Nintendo, brought sports like tennis and boxing into the home; later, video games like Just Dance made exercise more of a social event.
2006 Nintendo introduces the Wii, introducing another option for at-home workouts
2010 First Lady Michelle Obama introduces the “Let’s Move!” campaign to combat childhood obesity
Today: Choices Galore
With technological advances providing consumers the ability to track heart rate on one’s wrist 24/7, access to workout videos ranging from an interval training workout filmed from one’s living room to a do-anywhere Prancercise routine, and wear sweat-wicking fabric that allows an effortless transition from workout to everyday wear, the fitness world has reached massive milestones. And with society’s large interests in improving and maintaining fitness, the trend is forecasted to continue upward. Continuous research and findings has helped the idea of a regular regimen for good health turn into a fun opportunity to connect with others in a fitness class, challenge others to a step competition, or create a personalized workout tailored to one’s needs.
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4 college students have an STI
in in
Sexually transmitted infections are no joking matter, although you will hear jokes about them almost every day around campus. STIs affect everyday life, and while there are preventative measures, diseases still go around.
BY RACHEL GIVEN DESIGN ALEC NOREM
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4
One in Four
A
social stigma also goes around, regardless if a person has an STI. Carver Nebbe, a psychiatrist and medicinae doctor at the Thielen Student Health Center on campus, has seen the effects of STIs on many students and patients.
A person can sleep with any number of people while keeping an image, but if an STI is contracted, it’s like getting caught as a shoplifter. “An STI is sort of like a label that makes you feel like others can judge you for your sexuality,” Nebbe stated. “We have stigmatized sex so much that it’s hard for people to accept their own sexuality.”
“There is a negative perception if you have an STI,” Nebbe said. “Like you weren’t careful enough, that you’ve been a ‘slut’ or that it’s dirty.” When a person is diagnosed with an STI, Nebbe says the first expression he sees is sadness and horror, but there is a positive aspect to that doctor’s visit. He says chlamydia is one of the most common STIs among college students. Nebbe always emphasizes that while some life-altering STIs such as HIV or herpes aren’t curable, other infections or diseases are treatable. Nebbe wants everyone to know the doctors have the ability to make this a much better outcome than if it were to go untreated.
“if an STI is contracted, it’s like getting caught as a shoplifter.”
The negative light shed on having an STI comes from another stigma: sex. Even being tested, regardless or having an STI or not, can bring up a bad image of the person. Nebbe says the first question a student brings up when visiting the health center for testing is whether their parents will find out. The stigma about sex comes up again as students wonder if they’re being sexually active at the right time and with the right person, or what others think of them for being sexually active. Nebbe also believes the stigma behind STIs stems from the stigma of sex because they don’t want to be considered “ impure, unholy or uncareful [sic].” “I think that having an STI can often make a person think that says something about them,” says Nebbe. He compares the stigma of having an STI to shoplifting. A person shoplifts, doesn’t get caught and moves on with life, not being identified as a shoplifter. But if the shoplifter were to get caught, he or she is labeled as a shoplifter for the rest of life.
Some coping strategies can be used after finding out you have an STI. Nebbe suggested treating and managing the disease appropriately, accepting yourself for having an STI and taking responsibility for it. Once you accept your own sexuality and are prepared to have sex, it puts you in a better position to protect yourself.
The Thielen Center offers a full range of all testing, preventative care and condoms. Nebbe suggested getting tested with every new partner or at least once a year after becoming sexually active.
Most tests are conducted with a simple urine test. If lesions are not present for HIV or herpes, a blood test is conducted. So don’t hesitate. Start having those conversations and consider these preventative measures.
After getting caught, it’s harder to get around the stigma of being a shoplifter, just like getting around the stigma of having an STI. HSH Fall 2016 | Strong | 35
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No sleep til Brooklyn
K R O W E M HO ! D E H S I N I F IS
BY CAITLYN MCCREIGHT DESIGN IAN BAKER
I
f you haven’t had to pull an all-nighter in college consider yourself lucky. Too many times, college students stay up into the early morning hours to finish projects or study for an exam, but his is not the best thing for our bodies and for our daily functioning of a human being. However, it does become a part of the college journey, especially around finals. So, if you catch yourself in having to stay up all night to finish homework, a project, or study, etc. consider these steps to help you get through the night.
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No Sleep Til Brooklyn PLAN IT!
SCHEDULE NAPS!
If you know you’re going to stay up late, make sure to optimize your sleep. Make sure you get a good night sleep the night prior.
If you just pulled an all-nighter, make time in the day to schedule a nap to catch up missed sleep.
z
z
z
EAT PROTEINS, NOT CARBS! Foods high in carbs take some sort of exercise to generate the energy produced from them. According to Dr. Nathan Shier, an Indiana University, Bloomington, professor of nutrition science, consuming high-carb foods releases high levels of a hormone called serotonin into the brain. Too much serotonin makes you lethargic. So, basically stay away from high carb foods or you might find yourself face down on your keyboard.
EXCERCISE! Exercise can help increase your brain’s ability to learn and retain information, as well as cultivating creative thinking. We call this trait neuroplasticity. Going for a walk, doing a few pushups or jumping jacks or anything to get your blood flowing will help keep your brain on focused.
DON’T RESORT TO CAFFINE!
DON’T DO IT AGAIN! If you just pulled an allnighter or missed out on a substantial amount of sleep, don’t plan another all-nighter until you know you are well rested.
Hold off on the caffeine and energy drinks as they can make you crash. But if you are going to consume caffeine through the night, avoid it during the day. If you are consuming it all day, your body will get used to it in your system and therefore not doing what you want during the night.
YOU’RE DONE, NOW WHAT? After you successfully made it through the night and got everything turned in that you needed, it’s time to regroup and rest up. It’s going to be tempting to crash as soon as you get home, but in order to get back to your schedule properly, wait until your usual bedtime to crash. At the least, don’t go to bed more than a couple hours earlier than you normally would and when you do, make sure you get a full night’s sleep. It can be tempting to get into this habit of staying up late, but this can kill your productivity in the long run. The most important recovery technique of all is to stop pulling all-nighters as much as humanly possible. If you have to do it, that’s fine, but don’t make it a lifestyle. HSH Fall 2016 | Strong | 37
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WORKOUT GUIDE H
DEV’S
BY DEVIN WILMOTT DESIGN/PHOTOS ALEC NOREM/KIA PEKARNA
ave you ever bumped your music, zoned out, ready to kill your routine and then bam... no machines available?
If this situation sounds all too familiar, consider changing up your routine!
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Avoid the machines with this full-body exercise plan sculpted for only the use of cables to get you through those first few weeks of the new semester.
Dev’s Workout Guide Cable Kneeling Crunch 3 sets 12-15 reps 1. Kneel and grasp a cable rope attached to a high pulley, arms extended. 2. Curl your head and torso down to your knees, hands at the sides of your head. 3. Return to starting position. 4. Repeat. Bicep Curl 3 sets 12-15 reps 1. Stand facing the low pulley and attach a short bar to the low cable. Grasp the bar with your palms up and stand with your arms straight. 2. Bending on the elbows, curl the bar up towards your shoulders. 3. Lower the bar returning to starting position. 4. Repeat. Wide Cable Pull Down 3 sets 12-15 reps 1. Sit upright on a bench, grasp handles from a high pulley, arms extended. 2.Pull down the cable, elbows toward ribs. Pause. 3.Raise the handles returning to starting position. 4.Repeat.
BACK | BI | CORE These workouts centralize on working your back, biceps, and core.
Woodchoppers 3 sets 12-15 reps
Cable Shrugs
1. Stand upright facing to one side holding a handle in both hands with your arms straight over one shoulder. 2. Pull the cable down from your shoulder to your opposite hip. 3. Concentrate on moving your hips and shoulders, not your arms. 4. Complete all reps on one side before switching to the other side.
3 sets 12-15 reps 1. Stand upright facing a cable system, holding the handle with palms facing down, arms straight. 2. Shrug your shoulders, raising them as high as possible, keeping your arms straight. Pause. 3. Lower your shoulders returning to starting position. 4. Repeat. HSH Fall 2016 | Strong | 39
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Single Arm Cable Front Raise 3 sets 12-15 reps 1. Stand upright holding a handle at your side with your arm straight. 2. Raise the handle up in front to shoulder height, keeping your arm straight. 3. Lower back to the start position and repeat, keeping your back flat and arm straight throughout. 4. Complete all reps on one side before switching to the other side. Upper Cable Crossover 3 sets 12-15 reps 1. Stand upright holding the handles at shoulder level, arms straight, palms facing down. 2. Using your chest muscles, bring your hands down with one hand lower than the other, elbows slightly bent. 3. Return to starting position. 4. Repeat and alternate higher and lower hand.
CHEST | TRI | SHOULDER These workouts have a focus on the chest, triceps, and shoulder area.
Cable Rope Tricep Extension
Cable Shoulder Press
3 sets 12-15 reps
3 sets 12-15 reps
1. Grasp a rope attached to a high cable pulley. 2. Your forearms should be parallel to the floor. With your elbows against your sides, push the rope downwards as far as possible. 3. Pause and return to starting position.
1. Stand upright holding the handles at shoulder height with your elbows bent. 2. Press the handles overhead, fully extending your arms. 3. Lower the handles down returning to starting position. 4. Repeat.
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Incline Cable Chest Fly 3 sets 12-15 reps 1. Lie on an incline bench set at 45 degrees holding the handles on your side, elbows slightly bent. 2. Raise the handles up over your chest. 3. Lower the handles returning to starting position. 4. Repeat.
3 sets 12-15 reps
3 sets 12-15 reps
1. Stand upright holding the handle with your arms straight out in front, your knees slightly bent and your back flat. 2. Pull the handle straight in to your chest. Remain upright throughout and do not sway back and forth. 3. Return to starting position. 4. Repeat.
1. Stand facing away from low pulley. Place foot in cable boot attachment or foot harness. Grasp lateral bars or other prop for support. Stand forward on free leg. 2. Raise knee up positioning thigh approximately 45° forward. Allow lower leg attached to cable to be pulled back. 3. Repeat
Pulley Calf Raise 3 sets 12-15 reps 1. Place cable belt or dip belt around waist. Kneel before low pulley and attach belt to cable. Stand on calf block and grasp support bar for balance. Position toes and balls of feet on calf block with arches and heels extending off. 2. Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. 3. Repeat.
Cable Bent-Leg Deadlift 3 sets 12-15 reps 1. Stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the cable. 2. Raise the cable using your legs and back until you are completely erect with your knees slightly bent keeping the weight. The movement is completed when you roll your shoulders back and stick your chest out. 3. Repeat Single leg deadlift is same thing just lift one leg up from ground.
Dev’s Workout Guide These workouts have an emphasis on the leg and glute area with a focus on the hips, calves, and quads.
Standing Quad Lift
LEGS | GLUTES | HIPS | CALVES | QUADS
Standing Close Row
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TRAIN LIKE A BY THOMAS WILGENBUSCH DESIGN/PHOTO ALEC NOREM/KIA PEKARNA
W
ithin the U.S. Army, there are elite groups of soldiers collectively referred to as Special Forces. These soldiers have gained a reputation around the world as being the world’s toughest, most experienced and most physically fit soldiers. This reputation is backed by years of successful operations worldwide. Whenever and wherever they are needed, Special Forces soldiers carry out physically and mentally challenging missions no other group can accomplish. With the high physical demand placed on these soldiers and the need for them to perform under the most difficult conditions, physical fitness is at premium within these groups. In addition, it is important for these groups to rehabilitate their members from injury quickly and effectively in order to remain fully operational. Recognizing the physical demands placed on their soldiers, in 2010, the U.S. Army Special Operations Command implemented a program called the Tactical Human Optimization, Rapid Rehabilitation and Reconditioning program1, also referred to as THOR³. According to Terrence Kelly, associate director of the RAND Arroyo Center, “The program aims to increase the physical and mental capabilities of soldiers, help them more rapidly recover from injuries sustained in combat or training, and help them stay healthy and able to contribute longer”. THOR³ trains Special Forces soldiers in a manner 42 | Strong | HSH Fall 2016
similar to that of professional athletes. They are constantly being evaluated and tailoring their workouts to their specific needs. “In place of bodybuilding-style exercises that isolate individual muscles like biceps or lats, the men are doing more functional strength training, focusing on power and incorporating more standing exercises that use a lot of muscles in coordinated movement”, says Ray Bear, former strength and conditioning coach for the NHL’s Atlanta Thrashers. The THOR³ program aims at improving functional fitness through the use of interval and circuit training. Not only does it improve strength, it also provides aerobic conditioning. This allows people to run faster and longer without drastically increasing their mileage or time. The system also works on whole body fitness, meaning many of the exercises use a wide range of muscles and don’t simply isolate certain ones for each exercise. By engaging a wide range of muscles and doing exercises with a lot of coordinated movement in them, the workout routines better exemplify the challenges faced in real life. Overall, this work out program is designed to safely and effectively improve full body fitness focusing on aerobic endurance combined with functional muscular strength and endurance. A 14-week program intended to prepare soldiers for special forces assessment and selection can be found online for those looking to improve all areas of their physical fitness.
Get Testied!
Get
TestiEd! BY JESSICA BENNETT DESIGN/PHOTO ALEC NOREM/MEGAN GILBERT
The topic is self examination. That’s right. Checking what’s up underneath all that skin. Weird right? Wrong! It may seem awkward, uncomfortable or even taboo, but self-examination could save your life.
HSH Fall 2016 | Strong | 43
Strong
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ancer is a reality no one wants to think about, especially not as a college student with a million other things to worry about. However, it’s one we have to face. “College students are not immune to the various cancers and problems that can come along related to genitals or breasts,” says Amy Popillion, senior lecturer in the human development and family studies department at Iowa State.
“It’s your body, and becoming familiar with it is a way to defend yourself against cancer.” In the fight against cancer, noticing the signs right away can make a huge difference. Popillion says early detection is the most important factor in the treatment of some cancers. Self-examination is one way to detect early signs of breast or genital cancers.
44 | Strong | HSH Fall 2016
Knowing how your breasts and testicles normally look and feel helps you recognize any changes, which you can immediately report to your doctor. Popillion, who discusses selfexamination in her human sexuality classes, says it’s important for everyone to do regular self-exams, but most college students don’t. “In an informal poll of male students taking human sexuality, only 15 percent responded that they do complete testicular exams on a regular, one to two month basis,” Popillion says. As for women in the class poll, 18 percent said they regularly complete breast exams while 17 percent do both breast and genital self-examinations. If self-exams are so important, why aren’t more people doing them? Popillion says society can promote the idea that we should feel embarrassed about the parts of our bodies related to sexuality. When it comes to self-exams, she suggests stopping to ask yourself, “Where did that message come from that this is awkward or weird?” Self-examination
doesn’t
have
to
Get Testied!
be uncomfortable. It’s your body, and becoming familiar with it is a way to defend yourself against cancer. “It’s important for everyone because there’s no way to tell: Are you going to be the one?” Popillion says.
What is a self-examination? A self-exam is a way to check yourself for early signs of cancer and recognize how your breasts or testicles should normally look and feel. Self-examination can increase self-awareness, helping you notice any changes that need to be reported to a doctor. They’re simple and can be done at home. No equipment is necessary.
How do I do one? Women: - Remove your clothes from the waist up and lie down. - Using the pads of your three middle fingers, check both of your breasts, moving from the collarbone to the bra line and from the armpit to the breastbone. - Move your fingers in small circles, following either an up-and-down pattern or a spiral pattern. - Compare both breasts for any unusual lumps or changes. What am I looking for? - Lumps (which may or may not be painful)
Unusual thick areas - Puckering or dimpling of nipple Unusual increase in the size of one breast - One breast is lower than the other Men: - Stand with your right foot on a chair. - Gently feel your scrotum to locate the right testicle. - Use both hands to gently roll the testicle between your thumb and fingers, checking for any lumps. - Repeat the process on the other side to check the left testicle. What am I looking for? - Lumps (which may or may not be painful) - Pain - Any changes from normal As college students, it’s easy to convince ourselves that cancer isn’t a threat to people our age and miss the early signs of a problem. Performing self-examinations can be the first defense against a potentially life-threatening disease when done on a regular schedule, such as weekly in the shower. Between work, hobbies, and studies, you have a lot of things on your mind; don’t let cancer be one of them.
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Strong
Gy
Gymtimidation Gymtimidation G n o i t a d d i i m m i i t t m m y y G G Gy mt imi da tio n oing to the gym can be a great thing, not only physically but mentally as well. However, for newcomers, it can be a little scary and intimidating. The gym is a place for people to turn into a better version of themselves physically and mentally, but it also has a lingering reputation as an unapproachable place.
BY CAITLYN MCCRIEGHT DESIGN ALEC NOREM
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Peeters almost stopped going to the gym because of the intimidating atmosphere, but she said, “I remembered that I love lifting, and if I stopped going, there would be a void in my life that I would be unable to fill”.
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Director of Recreation Services Michael Giles says that although State Gym may seem next to impossible to overcome, an individual has to be willing to understand and navigate the space despite personal comfort levels.
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“I do think that we, as a department, are constantly looking at ways to make the environment and the space much better,” Giles said.
46 | Strong | HSH Fall 2016
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“When I walked into State Gym, I felt overwhelmed by the strong atmosphere. It is extremely open, and there are people everywhere,” Peeters said.
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Tara Peeters, a sophomore in animal science, was a witness to why the gym can be so daunting but also why it can be a welcoming place. Peeters, who recently moved to Ames, started going to the gym just like she used to back in her home town. Though, she admits that she was overwhelmed her first time.
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“We have our best intentions at trying to make it welcoming and inclusive, and yet, there could still be those moments that people come in and feel overwhelmed.”
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“I’m not surprised if students come in and feel lost because this is a big place and there is a lot of equipment that may be unfamiliar,” says Nora Hudson, program coordinator for Recreation Services at Iowa State.
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Gymtimidation “[This ranges] from the type of equipment and how the equipment is arranged to training that is given to our staff and programs like group fitness classes.”
be seen. “They worked out together the whole time I was there,” Peeters said, and she has even seen them working out multiple times since.
On one of Peeters’ first days at State Gym, she was finishing her workout on one of the bikes when she heard laughter. Intrigued to know where the laughter was coming from, Peeters turned around to see a group of women laughing and pointing at a young woman trying to figure out one of the machines.
“It takes some responsibility on our students to help make that space inviting and welcoming as well, [including] educating them
tim Gym
“Her face turned red instantly, and she wouldn’t look him in the eyes. I was just as stunned as she was,” Peeters said. “But I think she thought he was making fun of her because she started picking up her things and without a word, she started heading for the stairs.” Just when Peeters thought the the episode ended, the young man surprised her and the young woman again. “Before [the young woman] got too far, he stopped her and said, ‘We’re all on a journey to better ourselves here, whether it’s our mind or our body. We’re all on a journey to a better version of ourselves, and you shouldn’t be ashamed by what stage you’re in,’” Peeters said.We all started somewhere. Giles and his staff want to make sure everyone feels comfortable in the gym environment and culture. “Everyone is coming in for the purpose of trying to better themselves,” Giles said. Peeters went back and finished her workout while the laughing women were nowhere to
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Just as Peeters walked over to help the young woman, someone else beat her there. A young man, who appeared to Peeters as a regular at the gym, walked right up to the young woman and asked if she wanted to join him in his workout.
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“And that is exactly what I intended to do for this girl.”
We all started G y m somewhere timida t
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n o i t da “My heart instantly ached for the girl because a year ago, I was in her same position. Luckily for me, no one laughed at me. Instead, a few great people took me under their wing and showed me the way around the gym,” Peeters said.
to also recognize if someone looks a little lost,” Giles said.
ion
So, what’s the takeaway here? Well, yes the gym can be intimidating, but so are a lot of things in life: like college. Don’t let something stop you from bettering yourself, just because it’s a little intimidating. So, be inquisitive. Ask questions, and seek out help. If there was one thing that Giles and Hudson mentioned the most, it was how much they try to make the space at State Gym welcoming and inclusive. “I think a lot of overcoming it comes with getting more comfortable in that space. I hope that someone’s first experience isn’t so bad that they’re not willing to try again,” Giles stated. “Get a workout buddy; reach out to our staff, and utilize our programs and services that are designed to help students navigate the space.” If you are a regular at the gym, maybe try to help someone who looks lost, and if you’re a newcomer, don’t be embarrassed to ask for help. Just like the young man said in Peeters’ story, everyone is on a journey, and you should not be ashamed of what stage you’re in. HSH Fall 2016 | Strong | 47
Take a Minute TO DE-STRESS WITH ASPEN
Did you know that coloring and drawing promote stress relief? Now imagine your stress melting away while also getting a CHANCE TO WIN $100. Take a minute to dazzle our Aspen leaf with your creative design, snap a photo of it, and post it to our Instagram account @AspenAmes – don’t forget the tag #ColorMeAspen. We’ll be picking a winner on December 13th so make sure to get your creation posted before then.
Interested in knowing more about Aspen? NEW student housing coming to Ames, and we’re leasing now for Fall 2017! Learn more about Aspen at AspenAmes.com.
AspenAmes AspenAmes.com
Ames@MyAspenHeights.com
515.478.7456
3329 Lincoln Way
HE AL TH Y
Fa Sa ll in Ra vor to No ise th the e Ho Pa Yo S Ne No tch ur S avin lid Up w Pro , N pir gs ays Y in ea ble o P its • 54 • 50 Sm r, N m ill, • 5 5 ok ew • 56 e • 5 You 9 •5 8
Healthy
Pumpkin Latte Makes 2 servings What do I need? 1 cup brewed coffee ¼ cup milk 1 tbsp sugar ¼ tsp maple extract ½ tsp pumpkin pie spice
Okay, now what? Place coffee, milk, sugar, maple extract, and pumpkin pie spice in a blender Blend for 30 seconds Serve. Spice it up! Replace milk with ¼ cup rum chata & replace pumpkin pie spice with 2 tbsp pumpkin pie vodka.
BY CLARA EISING DESIGN/PHOTO ALEC NOREM/MEGAN GILBERT
Whether you’re home alone, curled up with a good book or about to entertain an army of hungry mouths, these recipes, hand crafted by our dedicated staff, will fill your heart and belly with the delights of autumn.
l l Fa
I n to
th e 50 | Healthy | HSH Fall 2016
ho
Fall into the Holidays
Cranberry Apple Cider Makes 5 servings
What do I need? 2 cinnamon sticks, whole Âź cup sugar 1 liter apple juice, unsweetened 1 liter cranberry juice, unsweetened 2 cups orange juice, unsweetened Okay, now what? Place juices, cinnamon sticks, and sugar in a crockpot. Cook on low for 3 hours Serve.
Peppermint Hot Chocolate Makes 1 serving What do I need? 1 cup skim milk 2 tbsp chocolate syrup 1 candy cane Okay, now what? Place milk in mug, microwave for 2 minutes. Pour in chocolate syrup Stir with candy cane Serve. Spice it up! Add in some peppermint schnapps for a richer flavor.
s y a d i l o
HSH Fall 2016 | Healthy | 51
Healthy Butternut Squash Risotto Makes 4 servings What do I need? 2 tablespoons olive oil 1 small yellow onion, chopped 2 tablespoons garlic, minced 3 ½ cups vegetable broth 1½ cups brown arborio rice or risotto 1 small butternut squash, peeled and cubed 1 cup parmesan cheese, shredded ½ cup dry white wine, optional 1 teaspoon salt Okay, now what? Preheat oven to 375 degrees Fahrenheit. Toss the cubed butternut squash with 1 tablespoon of olive oil on a baking sheet. Sprinkle with salt. Roast about 45 minutes, tossing halfway. While the squash is cooking, heat 1 tbsp olive oil in a pan, over medium heat until simmering. Add onion and salt. Cook, stirring occasionally, for about 5 minutes. Add garlic, 3 cups broth, and 1 cup water. Cover and bring to a boil over medium-high heat. Stir in the rice. Cover the pot and let simmer until cooked, about 15 minutes.
Lasagna Soup Makes 4 servings What do I need? 1 lb. lean ground beef 1 tbsp olive oil 1 yellow onion, diced 1 tbsp garlic, minced 1 (24 oz.) jar of Traditional Marinara Sauce 3 cups low sodium chicken broth 1 (14 oz.) can of crushed tomatoes 1 tbsp dried basil 1 tsp. Salt 12 uncooked lasagna noodles, broken into 1-2 inch pieces ½ cup heavy cream 1 cup mozzarella cheese, shredded ½ cup ricotta cheese Okay, now what? Heat pot over medium-high heat. Add olive oil, ground beef, and onion. Cook until beef is browned. Add garlic and saute for 1 minute. Drain off excess fat. Add marinara sauce, chicken broth, crushed tomatoes, basil, and lasagna noodles. Bring to a boil, then reduce to a simmer until noodles are tender. Stir in heavy cream to reach desired consistency. Garnish with ricotta and mozzarella cheese.
52 | Healthy | HSH Fall 2016
Fall into the Holidays
Turkey Zucchini Meatloaf Makes 4 servings
Sweet Potato & Kale Grilled Cheese Makes 2 sandwiches What do I need? 1 sweet potato, peeled and sliced 1 tablespoon olive oil ½ red onion, sliced 1 tablespoon butter 4 slices whole grain bread 4 slices of mozzarella cheese 2 kale leaves, diced Okay, now what? Preheat oven to 400 degrees Fahrenheit. Place potato slices on baking sheet, drizzle with ½ tbsp olive oil. Bake for 20-25 minutes. Remove from oven and set aside. In a saucepan, heat ½ tbsp of olive oil, place onion slices in the pan and cook over medium heat. Stir occasionally for about 5-8 minutes. Remove onions from pan and set aside. Heat skillet over medium heat, butter the outsides of the bread slices. Layer the cheese, sweet potatoes, kale, and caramelized onions. Top with a slice of bread, buttered side up. Place the sandwiches, butter side down, on the hot skillet. Grill for 2-3 minutes, or until golden brown. Flip and cook the other side until golden brown and the cheese is melted.
What do I need? ½ cup panko breadcrumbs, Italian seasoned ¼ cup milk 2 lbs ground turkey 2 eggs 1 tablespoon garlic, minced 1 teaspoon salt 1 teaspoon pepper 1 cup feta cheese 2 cups shredded zucchini, water squeezed out 1 cup marinara sauce Okay, now what? Preheat oven to 375 degrees Fahrenheit In a large bowl mix together the panko and milk until it forms a paste. Add in the ground turkey, eggs, feta cheese, zucchini, and ½ cup of marinara sauce. Mix until all of the ingredients are combined. Place on a baking pan, sprayed with cooking spray, and form into a loaf. Spread the last ½ cup of sauce over the top. Bake for 1 hour and 15 minutes.
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Healthy
Savor the Savings
BY MOLLIE SHULTZ DESIGN/PHOTO SADIE LEWMAN
54 | Healthy | HSH Fall 2016
E
veryone knows it can be difficult to eat healthy while trying to stick to a budget. Junk food is often cheap, and at the front of many displays to get people to buy it. However, sticking to a meal plan, and buying only the foods that are good for you will give you a chance to avoid gaining that weight everyone talks about in college. The first step is sitting down and scheduling your meal plan and calculating your budget. While it is okay to eat out sometimes, it is better for your body and your wallet if you limit your eating out habits. Cooking from home is often cheaper, and you are in charge of what goes into your body. After you calculate your budget, the next step is meal planning. It can be hard to figure out what you want to eat and good recipes to make. However, there are a lot of helpful tools to use online. The USDA Choose MyPlate site is a great resource for planning out meals. It breaks down what you should include in your diet, as well as giving ideas for recipes. But, that is just one site. There are many others that can help you do the same thing and give you different recipes to try. The next step is actually going shopping and sticking to both your meal plan and your budget. It can be hard to stick to both the meal plan and budget the first few times you go shopping, but it is worth it. The hardest part about shopping is that you need to purchase food that you will eat. Often times, food goes to waste, especially fresh food. Rose Martin, a lecturer in the department of food science and human nutrition, said that it is best to buy frozen and canned fruits and vegetables if you know you’re going to have a hard time eating the fresh food before it spoils. It can save you money, and frozen and canned food can be just as healthy for you as fresh food. Budgeting and meal planning can be beneficial for most, but when you are on an extremely tight budget, and don’t think you have enough money to budget and plan, there are resources around Ames to help. The SHOP, which stands for Students Helping Our Peers, is located in the Food Science Building in room 2616. The SHOP is free and run by students, and is made possible by donations from the community. If you are in need of food, The SHOP welcomes anyone who needs help, and it is completely anonymous. There are also a variety of other food banks around Ames that aim to help anyone who cannot afford food. While it can be harder to meal plan if you are using these resources because there may be fewer options available, it is still worth the effort to ensure you can stick to the healthy diet you want. Meal planning can be tricky and time consuming, but your body and your wallet will feel better in the long run.
Lift Your Spirits
Lift your spirits BY RACHEL GIVEN DESIGN IAN BAKER
W
hen it comes to a college student’s budget, it is not always feasible to go out or host fancy nights at home often. Apparel, Events, and Hospitality Management Lecturer Stewart Burger talked about which foods pair best with which beverages. First, watch the acidity in your food. Acid occurs naturally in some foods, such as sour cream, which can sour the taste of your drink. High acid foods, which include eggs, veggies and fruits, should be paired with high acid drinks such as fruity wines or fruity beers. Tart fruits, citrus flavors and salad dressings all build the flavor of your drink. So, choose wisely! Texture is another component to determining what foods taste better with what drinks. Food and wine both have body and firmness determined by how it feels in your mouth. Fullbodied wine has a strong and powerful feel in the mouth, and light-bodied wines are more dainty and airy. Food has physical structures, such as solid, chopped and puréed, which are all felt while eating. Pair textures according to how your mouth feels. Combine light wines with lighter foods and heavy wines with heavier foods. If you’re cooking steak or heavy, robust food, pair with red wine such as Bordeaux’s or Cabernet Sauvignon. If beer is more your taste, think of ales, porters and stouts. An ale is a beer made using a warm fermentation resulting in a fruity and sweet fullbodied beer. Porters are made from a brown malt with a lot of hops. On the other hand, stouts are similar to porters but use roasted malt or barley. Similar to porters, stouts also have a lot of hops. For those who may not be aware, hops are derived from the plant Humulus lupulus and give the beer its flavor.
it with less acidic foods. White wines such as Chardonnay and Chablis Grand Cru are great with white meats. When cooking super spicy foods, such as curry dishes in Asian cuisine, pair your meal with sweet wine. The sweetness of the wine contrasts with the spice in the food, which reduces some of the spice on your tongue. When it comes to dessert, dessert wines and coffee beers are best, but you should watch the body of the drink you choose. Burger says one thing to watch out for is the sugar content; don’t pair a high sugar wine with a light cake or cookie. Instead, pair a heavy bodied wine, such as Pinot Grigio’s and Sauvignon Blanc, with a dessert such as chocolate cake. If beer is more your style, pair a Belgian or fruited beer with your dessert. Lastly, if a night on the town is on your agenda, but you’re watching the scale, there are plenty of options to keep the calories low. Burger says the calories in the liquor is all the same, but watch out for the mixtures. Mixes high in sugar and fat can add more calories than you were bargaining for. Be cautious with ice cream and sugary, sweet mixes. Fruit juice is always the best option to keep the calories low, according to Burger. While you can take these tips with a grain of salt, Burger has one rule she stands by: “Do what you want and pair the drinks you like with the food you like, no matter what it is.” According to Burger, it’s easy to find a good bottle of wine between $8 and $15 that doesn’t fall short on flavor. Next time you’re trying to impress your significant other’s parents with dinner at your place, impress them even more with great drink pairings at dinner!
Moreover, chicken and fish meals are considered lighter. So, pair them with a hoppy beer, such as Stella Artois. More hops in a beer make it more acidic, which is why you should pair
HSH Fall 2016 | Healthy | 55
Healthy
BY RILEY DUNBAR DESIGN SADIE LEWMAN
C
N o p a t c h , no
ontraceptives. Birth Control. Protection. Whatever you call it, it’s sometimes hard to talk about. The subject sometimes seems taboo. The responsibility of protection and pregnancy prevention is often placed on the women but at the same time there can be some stigma around women who are on birth control.
Here is a run-down of the top birth control methods, how they work and suggestions on whether or not they could be right for you.
Birth control isn’t always talked about. You might know what type a friend is on but not how it works for her or her experience. Besides a Cosmopolitan article here or a horror story there, there isn’t many actual accounts of how birth control works for real women. This lack of information only hurts the process. Whether it is your first time seeking out birth control, picking an option without parental control or just trying a new method, you should feel informed and empowered about your choice.
How it works: An IUD is a small t-shaped device that sits at the top of your uterus. The device releases small amounts of hormones at a slow, continuous rate. The amount of hormones is less than other options because it is released locally into your uterus rather than having to travel through your body. The Skyla is slightly smaller than the Mirena but only last three years rather than five.
When searching for your best option, keep an open mind to different types and methods. According to Mary Raman, ARNP in Women’s Health, the pill is currently the most used contraceptive, but long-term methods, like the IUD and arm implant, have been growing in popularity in recent years. Many women look to what their friends and family are using but what works for others may not work for you.
• My partner or I can feel it - Because it sits at the top of your uterus and not in your vagina, you should not feel it at all. The only part you should feel are the strings. These allow you to make sure the IUD is in place. There is a chance your partner will feel these but they typically soften over time or move out of the way. • It can attach to my uterus or go through it – While this is a possibility, the chance of it happening is extremely small. The purpose of the monthly string check is to make sure it is in place.
Contraceptives are not one size fits all. Finding the right method for you might be a trial and error process and that’s okay. “It is very individualized,” Raman,said, “We make our best guest but we might have to try a different method or two different methods until we find what is best for her.” You should be open with your doctor about any concerns you have or unwanted side effects you experience. He or she can take that information and adjust your method until you find what is perfect for you. While trying a new or different method might be scary, contraceptives, for the majority of women, are very safe. It is easy to get caught up in the horror stories on the Internet but cases like those are actually fairly rare. “In our media that is a lot of emphasis on risk and it is very easy to get a skewed perception of the risks, “ says Raman, “But ultimately being on birth control is much safer than unplanned pregnancy.”
56 | Healthy | HSH Fall 2016
IUD or Intrauterine Device Frequency: One insertion for 3 or 5 years
Common Misconceptions:
o pill, no problem No Patch, No Pill, No Problem
Nexplanon birth control arm implant Frequency: One insertion for three years How it works: Nexplanon is a small is a four centimeter, flexible birth control implant that is inserted under the skin in your inner, upper arm. The implant continuously releases progestin,
progestin into the body. To stay effective, the shot needs to occur every three months. Common Misconceptions:
a hormone found in the birth control pill. One implant will provide three years of coverage. Common Misconceptions:
• The shot causes permanent bone density loss – Studies have shown that women on Depo-Provera do have lower bone densities than women who are not but return to normal bone density levels after discontinuing the shot. While there have been no long term studies done, current studies suggest that there is no permanent bone damage in women who use this methods for only a few years
• You will be able to see the implant – The implant is placed under the skin so it is not visible to the eye but you will be able to feel it with a light touch • It can move or get lost in my arm – The arm implant will not move once it is inserted. There is a small chance that it could grown into the muscle which would require outpatient surgery to remove
Depo-Provera – birth control shot Frequency: One shot every three months How it works: The Depo-Provera shot is administered into the arm or hip and releases HSH Fall 2016 | Healthy | 57
New Year New You
Healthy
“I can feel it, 2017 will be my year!” “This is the year Iose 20 pounds.” “I’m gonna get a 4.0!”
H
eard these lately? The new year must be near. The excitement of a fresh start is everywhere and New Year’s Resolutions are starting to fly. What people don’t realize is that it takes more than the magic feeling of the New Year to initiate change. Habits and lifestyle don’t change overnight any other time of the year so one can’t expect them to simply because the year goes up by one. If you really want to make the New Year your year, follow these tips to making, maintaining and achieving your goals.
Making Goals LESS IS MORE
When deciding what will make 2017 a better year, choose three to four things that you really want to achieve. Having too many goals that begin at the same time can be overwhelming and hinder your progress. We recommend choosing one for each aspect of your life.
MAKE SMART GOALS
Not the opposite of dumb but make them specific, measurable, achievable, realistic and timely. Being specific will make it clear what you really want; vague goals are harder to achieve. 58 | Healthy | HSH Fall 2016
BY RILEY DUNBAR DESIGN SADIE LEWMAN
Measurable goals allow you to track your progress and stay motivated by seeing your success. Keep them achievable and realistic because you won’t lose 30 pounds by February. Lastly, set a timeline for your goals to keep them on track.
Maintaining Goals PREPARE BEFORE YOU START
In order to maintain your goals, set yourself up for success. Start the habits that will help you achieve your goals before you officially start your goals. This will save you from the withdrawal of cutting out things cold turkey or feeling overwhelmed when you step into the gym for the first time in years.
KEEP YOUR GOALS VISIBLE
Out of sight, out of mind. Keep your goals in a place that you will see them everyday so that they are always on your mind. Tell a friend or post them on social media if it will keep you accountable. Sticking to your goals the first few week will be the hardest. Once you form a habit, you will be on your way.
Achieving Your Goals Once you have your goals decided and a plan in place, nothing can stop you from taking on 2017 with a bang. Know that whatever your goals are, you will face setbacks but the trials will only make you work that much harder and want it that much more. Remember to take it day by day and you will be on your way to your best 2017.
Up in Smoke
UP IN SMOKE BY HANNAH POSTLETHWAIT DESIGN/PHOTO SADIE LEWMAN/HANNAH POSTLETHWAIT
HSH Fall 2016 | Healthy | 59
Healthy
T
he health risks of cigarettes are a known fact. Cigarette smoke contains over 7,000 chemicals, including 69 known cancercausing agents and hundreds of other toxins, according to the American Lung Association. Some noteworthy chemicals in cigarettes are tar, carbon monoxide, formaldehyde, arsenic, ammonia and lead. But what about the new answer to smoking: What about the electronic cigarette? The electronic cigarette- more commonly know as an e-cigarette or e-cig is a batterypowered device that usually looks like either a regular cigarette or a battery-pack. E-cig products contain nicotine and other chemicals but unlike their tobacco-burning counterpart, e-cigs burn liquid or “juice,” (usually propylene glycol). The device heats up the liquid, turning it to vapor which can then be inhaled by the user through a mouthpiece. Using an e-cig is often referred to as vaping. Vaping can be a “better” alternative to smoking, but e-cig use isn’t without controversy. Since e-cigs have only been around in the United States for 10 years or so, there’s limited research on the potential health risks of e-cigs. However, the Center for Environmental Health said in a 2015 report that a majority of e-cigs and other vaping products they tested contained high levels of cancer-causing chemicals. Now, as of August 2016, e-cigs and other vaping products will be regulated like cigarettes by the U.S. Food and Drug Administration. Under the new FDA rules, e-cig manufacturers have to seek FDA marketing approval for their products, and sales to minors under the age of 18 will be strictly prohibited (aside from a few states permitted to sell to minors). Additionally, vaping/ e-cig products have to carry warning labels about nicotine’s addictive property. Public health advocates, including the ALA, have been pushing the FDA to take action since e-cig use has spiked among teens in the last five years. About 16 percent of high school students
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use e-cigs, according to data from the Centers for Disease Control and Prevention. Manufacturers of these e-cigs have said that vaping actually improves public health as an effective way to quit smoking, but some studies suggest that young e-cig users are more likely to establish themselves as smokers and turn to conventional tobacco products. On the other hand, studies have shown that e-cig vapor has 95 percent fewer toxins than traditional cigarette smoke, according to NewsmaxHealth. Though the FDA has not approved e-cigarettes as a way to quit smoking, the users of these e-cigs tell a different story entirely. Leo, a computer science student at Iowa State, started smoking cigarettes at the age of 18, but by the time he turned 21, Leo had switched to vaping. “I used to smoke cigarettes, and I was smoking too many a day it felt like,” Leo said. He’d tried e-cigs in the past thanks to exposure from his peers, and eventually, Leo turned to vaping as a tool to quit smoking cigarettes. “Since then, I’ve just been slowly cutting back on my nicotine intake. It’s at a reasonable amount now, and I can still get a nice nicotine buzz [without smoking cigarettes],” he said. And according to Leo, he isn’t the only one. He said that he’s read stories all over the internet about longtime, pack-a-day smokers who relied on e-cigarette products to gradually kick their smoking habits for good.
“ I can get a nice nicotine buzz without smoking cigarettes.”
Up in Smoke
“He said e-cigarettes may help him quit nicotine entirely one day.” Leo said the only negative side effect he’s experienced from his e-cig is irritability- due to the fact that he still has a nicotine addiction. He experiences regular nicotine cravings as a result, but it’s only a problem in public spaces or on campus where the use of e-cigs is discouraged or banned. “I need nicotine some days,” he said, adding that vaping has been a good alternative to smoking when it comes to satisfying those nicotine cravings. Leo enjoys the psychoactive and physical effects of nicotine, but he said that e-cigarettes may help him quit nicotine entirely one day. Leo can only speak for one side of the argument, however, and you’d hear a different story about e-cigarettes from the FDA, which says that vaping can lead to cancer in the same way that traditional cigarettes do. Though the research behind most claims is only just beginning, e-cigs may prove to be an alternative for the avid cig smoker. Of course, no one should use e-cigs or traditional tobacco-laden cigarettes to begin with. That said, this is certainly not the case, considering 40 million American adults smoke cigarettes regularly, according to the CDC. Ideally, no one would inhale harmful chemicals at all, but if you’re trying to kick the habit here’s the real question: Should you vape? We’ll leave that up to you.
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STUDENT WELLNESS TO-DO LIST Winter Break
KEEP YOUR EXPECTATIONS REALISTIC AND BE PATIENT. Realize that, while you have most
likely experienced personal growth and changes, there is no guarantee your family has or will acknowledge your changes. They might be expecting you to be the same exact person you were when you left home.
ACCEPT INVITATIONS FROM FRIENDS IF GOING HOME IS NOT A SAFE OPTION. Find safe
places to get away, such as libraries, friends’ houses, malls, cafes, or utilize your own housing if that’s an option.
BALANCE TIME WITH FRIENDS, FAMILY AND ACTIVITIES. Think about how much time is
healthy for you to be at home, how much time you need with family, and how much time you need to be with other important people.
MAKE SURE TO TAKE TIME FOR YOU! Whether maintaining elements of your routine (movement, eating, relaxation, etc.), have fun, engage in activities and opportunities that feed your spirit and bring you meaning and purpose.
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