h a p p y. s t � o n g . h e a l t hy
HSH 3
Photo credit: Julie Doyle
A letter from the editor When
asked why HSH is an important publication to have on Iowa State’s campus, I think all I have to say is “look around.” This campus is thriving with students chasing after excellent health—waking up at 5 a.m. and heading groggily to the gym, making healthy choices in the dining centers or taking some quiet time out on central campus to just relax. I thought it was about time all of that effort gained some recognition. True health is something that can only be achieved when our minds and our bodies are treated with equal importance. HSH was created as an avenue to share this belief and give health a definition that is more than just fitness. Having personally dealt with the struggles and the stresses of an eating disorder, I know what it’s like to have an incorrect definition of health. However, I have come back through recovery— stronger and ready to grow both mentally and physically. I know what it’s like to find health again. For our first issue of HSH, we wanted to touch on all three aspects of our name. It’s important to us to be more than six-pack abs and big biceps. Health is something that you’re never too old or too out of shape to pursue. We hope this issue of HSH kick-starts your pursuit of all-around wellness. Are you new on campus and don’t know what resources and opportunities are available to you?
Happy
Positive Vibes,
Kaili Meyer, Editor-in-chief
mental and emotional wellbeing
Strong physical health and fitness
Healthy nutritional health and diet
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Check out our map of campus and some of the clubs and student organizations that Iowa State has to offer. Are you intimidated by the gyms or not sure what to do? Follow our fitness guide for a sure path to a healthier body. Are you short on time but still want to eat healthy? We’ve got just the protein-packed recipes for you. Whatever it is you’re chasing after in between school, jobs and your social life, we want to be right there cheering you on and pushing you through to the finish line. I need to send a huge thank you to my incredible team at HSH. You guys stuck with me through late nights, harsh deadlines and difficult decisions. You all rock—that’s all there is to it! I’d also like to say thank you to everyone at Greenlee for supporting this endeavor and believing in me.
Table ofFacts Nutrition Contents Serving Size 64 pages (11g) Servings Per Container About 1 Amount Per Serving
Calories 100
Calories from Fat 0
# Page Number **
Happiness
Happy Mental health
58
Coloring books relieve stress
(pg. 8) Coloring books relieve stress? Stress relief and exercise Stigmas of mental health Your music, your mood (pg. 13) Stigmas Sex on everyone’s mind of mental health COVER STORY: Lani Tons
(pg. 10) Stress relief and excerise
50
Strong (pg. 16) Your music, your mood
p. 8 p. 10 p. 12 p. 16 p. 18 p. 22
Physical health
(pg. 18) Sex everyone’s mind Theon science of sleep The germiest things we touch (pg. 22) COVER STORY: Lani Tons Thielen’s check up Illustrated workout guide Short workouts for any body type On campus clubs
55
Strength
Healthy Nutritional health
34
Healthy destinations on touch campus (pg. 30) The germiest things we
Stretching to Fitness (pg. 33) Theilen’s Checkon Upa budget Staying healthy 6 simple protien powder recipies (pg. 38) Illustrated The collegeWorkout guide to Guide eating smart Your poop and you
(pg. 41) Short workouts for all body types
p. 30 p. 32 p. 34 p. 37 p. 42 p. 44
p. 48 p. 50 p. 52 p. 55 p. 58 p. 60
Our Mission Statement (pg. 44) Sleep cycles and you
Happy Strong & Healthy magazine (pg. Clubs on campus is a47)student-led publication dedicated to supporting physical, mental and nutritional health. We exist to empower and inspire people to live fulfilling lives by providing achievable advice, encouraging stories, and information that is essential to you— (pg. 52) Healthy destinations on campus the busy everyday college student.
Healthiness
37
16
We to giveMarching people tothe tools and (pg. 55)aim FEATURE: Fitness encouragement necessary to succeed (pg. simplegoals. protien shake recipies in all58)of6 their
22 60 DON’T MISS A THING!
Keep up to date with the latest news, workouts, recipies and more on our social media pages!
We (pg. 59)serve Should Ithe take community supplements? by being
active members within it, understanding diversity, and one another (pg. 60) Living on arespecting healthy budget regardless of race, color, gender, sexual (pg. 62) Your poop and you orientation, religion or disabilty.
@hshmagazine HSH 5
H A P P Y
HSH 7
Coloring Away the Crazy Adult Coloring Books Help Reduce Stress By Jessica Cristallo
So,
here’s the deal, college is stressful, and every one of us needs an escape. Music is an obvious choice or running. Maybe you choose meditation or a solid distraction, like video games and Vines. Whatever you’re doing to cope with stress, here is another option, coloring. At this point you might be thinking, coloring… seriously? Well, yes. Before you jump to conclusions and picture the tattered books and broken crayons of your childhood, there is one specific type of coloring that we’re talking about. We are suggesting thoughtful, beautiful images designed for adults. We’re telling you now: this is the up-and-coming trend to jump onto. For starters, coloring is all the rage in Australia and the U.K., according to the New York Times. There is a genuine shortage of coloring pencils occurring Down Under as we speak! We all love new trends, but there’s more to coloring than popularity and pretty colors; as a form of art therapy, coloring can have an immensely wonderful effect on your wellbeing, mental state and in return, your physical health. Chances are, the last time you colored you probably didn’t have late-night shifts at the local bar, overflowing tuition debt, a crazy relationship or even regular homework to worry about. It was just fun. Coloring can be fun as an adult too, but more than fun – it is the ideal way to calm down and destress.
leads to why coloring is specifically identified as a means to deal with stress.
Coloring, Flow Theory and Meditation:
“Adult coloring books could be used either as just a distraction or as a way to settle the mind off of its normal discursive chatter to allow other things to emerge,” Gentile says. Caldwell expands on this point, describing the nature of flow theory. Flow, a term coined by positive psychologist Mihaly Csikszentmihalyi, is a state of being where humans find themselves completely immersed in what they’re doing, to the point where they are no longer consciously aware of their surroundings or physical state. It is an intriguing concept, flow applies to different people via different means; some people find flow in religion, or fields such as music or athletics. Coloring also allows you to be in the zone, to escape the surrounding reality, and it allows your brain to reduce the information it is processing. When you’re shopping around for a coloring book you might see “meditative,”“peaceful” or “calming” on the covers. Adult coloring books are marketed with these alluring words to entice customers. With this in mind, when you color, your body does enter a tranquil trance, as Caldwell says. With flow, you can devote more focus to a single task, allowing your body to slow down and release its grasp on all the worries of your world, big and small. This is beneficial to the mind, body and spirit as experiencing flow allows creativity to emerge. It is not a simple form of creativity, like color Let’s talk about stress: “Our world needs relaxation, a little bit of choices, but creativity that we can apply to decisionpredictability – just a place to empty our minds,” says making and the processes of our everyday lives. Barbara Caldwell, an associate professor of arts and visual culture department at Iowa State University. The Pre-existing Image: Hopefully, by this point you are halfway to the She could not be more right. Stress had been closest Hobby Lobby, cash in hand ready to buy identified as the basic cause of 60 percent of all human illness and disease in the 2014 data from the yourself some pencils and an adult coloring book. American Institute of Stress. So, why do so many If not, maybe you still think coloring is for children. people accept stress as part of their everyday lives? Well, it’s a guarantee that this coloring is nothing like the typical dinosaur or fairy coloring book. Why continue to harm our wellbeing? Adult coloring books are filled with elaborately Basically, stress is a perpetuating cycle that many designed, meditative images. The best part is, people are caught in. If your day fits the norm of a college student, there’s little doubt it starts with these prescribed images are free of stereotypes and waking up earlier than your body would like, embrace the idea of emptying your mind to not think skipping breakfast – eating in a rush – and wishing about any particular concept. The top selling adult coloring book from Amazon, you had time for the gym, which you don’t since you have 5,000 other things to do. To top it off, “Secret Garden” is designed by Johanna Basford, and you’ll probably spend 70 percent of your time it features intricate scenic designs. Mandala patterns procrastinating, and somehow you’ll still have a are also very popular among adult coloring books, social life on the weekend, which tends to take first due to their peaceful representation. Mandala’s are priority and sometimes becomes your biggest regret. circular designs originally from Sanskrit. They are Stress occurs from ongoing issues, like the commonly used to represent wholeness, integration upcoming finals. Stress occurs in most of what we and peace. The best part about coloring is that it enables do, even activities such as reading and running,says Douglas Gentile, an associate professor of psychology everyone to be creative. You don’t need to be able to at Iowa State University. It might sound unbelievable, draw or paint or even create anything at all! All you that these simple activities can be stressful, but our need is coloring pencils and willingness. After you lay down this magazine, take out your bodies are still being stimulated. Humans respond to their surroundings and the events occurring, and the coloring books and start tackling some of that stress! subconscious continues to ask fight or flight? This Who knows, maybe it will open your mind to your next great idea.
The Benefits of Coloring
Ames’ Guide to Adult Coloring Just a few of the best available to you! Walmart: »» The Little Book of Coloring for Calm $9.95 »» Clouds in a Teacup $11.36 »» Zen Coloring: Animals, Flowers, Mandalas $8.99 (each) Target: »» The Mindfulness Coloring Book $7.63 »» The Big Book of Mandalas $18.99 »» Color Me Stress Free $12.02 Hobby Lobby: »» Creative Haven Series $5.99 »» The Mandala Coloring Book $15.99 Amazon Best Seller: »» Secret Garden: An Inky Treasure Hunt and Coloring Book by Johanna Basford $9.76 »» Enchanted Forest: An Inky Treasure Hunt and Coloring Book by Johanna Basford $9.95 »» Adult Coloring Books: A Coloring Book for Adults Featuring Mandalas and Henna Inspired Flowers, Animals, and Paisley Patterns $7.99
HSH 9
Stand Up & Calm Down By Samantha Matt Photography Alec Norem
It
seems like there is a never-ending list of things contributing to the overwhelming levels of stress that many college students experience. Between classes, work and a lengthy list of extracurricular activities to buff up your resume, it can feel almost impossible to find the right balance between school and a social life. “College is a lot less structured than high school, and there is this transition from adolescence to adulthood. So it’s all just riffled with stress,” says Daniel Lannin, a psychology intern for Iowa State Student Counseling Services. College students are thrown into a new environment with more responsibilities and higher expectations and are suddenly expected to act like adults. The pressure to succeed can be overwhelming. “We know stress occurs when the demands of the environment are stronger or bigger than what people think they can handle,” Lannin says. With preparing for the uncertainty of a competitive job market, stress is a normal part of student lives. However, stress is just the beginning; it can lead to depression
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and anxiety symptoms. Some people experience this as irritability or a loss of motivation, but for others it may affect relationships or their physical and mental health. Everyone has their own way of dealing with the stressors in their lives. For some, this may be meditation, drinks with friends or binge watching Netflix. Lannin says there’s quite a bit of research showing that exercise is a proven method for effectively reducing stress. “One of the reasons is because exercise induces some feelgood chemicals in the body — endorphins, which are kind of the natural painkillers that our brain produces,” he says. “We know from research that exercise can help alleviate mild to moderate depressions symptoms.” In order to exercise, people usually have to leave their dorm rooms or apartments and not only are they moving their bodies, they’re also increasing the chances that they are going to interact with other people. Research shows social support and social interactions are essential for mental health.
“It’s sort of coping in a healthy way with stress,” Lannin says. Along with the obvious physical benefits, people don’t feel guilty if they cope with their stress by exercising. People may sometimes feel guilty if they cope with stress in less productive ways, such as drinking or surfing the web for lengthy periods of time. “With exercise, people often feel pretty good about themselves, so it’s a win-win. It helps them cope with the stress directly and also improves self confidence,” Lannin says. Mitch Zaplatosch, a kinesiology major and American Council on Exercise certified personal trainer uses exercise as a way to clear his mind. “I definitely use exercise as a stress reliever, especially when I have so much going on,” he says. “I’ll go for a run and just zone out, then, when I get done with that, I kind of start fresh with whatever I need to get done.” Zaplatosch feels the same is true for his clients; they look forward to the workout as a break from school. In the chaos of our busy lives, dealing with stress is often pushed to the back of our to-do lists. Fortunately, dealing with stress can be easier than you might think.
necessarily need to do a lot, but small changes might prevent some of that increase in stress that happens over the semester.”
This doesn’t have to be hitting “...we may be able to the gym for an intense cardio see some stress related benefits session. Walking to campus, taking the stairs instead of by just having [students] stand the elevator or riding your “What we see from college students, like everyone else, is bike can all positively impact up periodically while that you guys are incredibly busy, mental health. and maybe [college students] can fit studying,” exercise into their days and maybe they “If you like to vacuum, then do that,” can’t. But we may be able to see some stress related benefits by just having them stand up periodically while studying,” says Laura Ellingson, Iowa State kinesiology assistant professor. New research from the University of South Carolina has shown a correlation between sedentary behavior and stress.
Lannin says. “Even just a few minutes of aerobic exercise that raises your heart rate up can have anti-anxiety producing effects.” If you don’t have time to exercise, as many college students might not, sitting less, or just breaking up your sitting time with getting up to get a drink of water, can be beneficial.
“What we saw with that, is that how much they were sitting predicted how stressed out they would be a year later,” Ellingson says. As college students, we spend a lot of our time sitting. Now, research is showing that sitting for long periods of time in class, in front of a computer or at the library can have detrimental affects on our mental health. Ellingson says, “We’re not suggesting that people
HSH 11
Stigmas of Mental Health By Cassidy Boe
By Cassidy Alisa Boe Behrens Photography
He
was loved by many. She was blessed to have a strong circle of friends. She loved animals, cooking and painting. He had a passion for playing the violin. He had the magical ability to bring a smile to the face of anyone who looked his way. Stories of suicide always paint a picture of the victim’s life being full of happiness and potential. He had everything going for him. She was so successful. They were all so blessed. If he had such a great life, why was he depressed? Wasn’t she grateful for everything she had? Didn’t he know how many people he would be hurting? How could she be so selfish? He just wanted people to feel bad for him. Suicide often leaves many people in a state of confusion and disbelief. If they couldn’t see his pain, how could it have been there? This state of mind may force those suffering to convince themselves to hide their pain, to tell themselves it’s not there; they’ll be fine. Until one day, the pain that they’ve been hiding becomes too heavy. It suffocates them, and they’re gone. Friends and family are now left in shock and devastation. Mental illness is something that most people don’t want to talk about. Perhaps, because if they don’t hear about it, then they can tell themselves it’s not happening. But it’s happening, and it is a bigger problem than many realize. What’s more, it is very misunderstood. She didn’t want to not eat anything for the past month, he didn’t want to slice open his skin until he was sitting in a pool of his own blood, and no one wants to take their own life. Mental illness grabs a hold of your mind. No
He lost his grandpa when he was only 7 years old. Almost 10 years later, his little league coach and best friend’s dad also, tragically, took his own life. “In both of these cases, we didn’t really have a warning. They didn’t go to anybody to talk about it,” says Bond. It seems that society has forced a stigma upon everyone, convincing us that people with mental illness are inferior. We are frequently told that the mentally ill should be ashamed of their sicknesses, to be ashamed of something that is completely out of their control, and becoming more common. The CDC reports that more than 80 percent of college students have felt severely stressed and overwhelmed before, and half of all college students have experienced depression symptoms at some point in their college career. At least one in four college students in the U.S. have dealt with a diagnosable mental illness. That is the equivalent of 15,000 undergraduate Iowa State University students experiencing depression symptoms at some point, and over 7,500 in need of mental illness treatment. Yet, many of these students feel like they are the only one that feels this way. Only 25 percent of people with mental illness feel that the general public are sympathetic and understanding of their illness. You wouldn’t hide your cancer from your family. You wouldn’t feel ashamed if your child needed to go to the doctor for a sore throat. But replace the physical malady with a mental one, and suddenly the tables have turned. This stigma has kept the world from truly understanding that mental illness is just that: an illness. The American Psychological Association says mental illnesses include, but are not limited to, depression, obsessive compulsive
“...More than 80 percent of college students have felt severely stressed and overwhelmed before...” matter how hard you try to escape, it holds your head under the water and chokes you. Every time you try to take a deep breath, your lungs fill with water and you can’t breathe; you can’t think, and all you feel is pain. You don’t know where the pain is coming from, but you sure didn’t ask for it. Now that it’s there, you can’t seem to shake it off, no matter how hard you try. Yet, you hesitate to ask for help. You hide it from your friends. You feel ashamed and embarrassed and worry that you’re simply feeling sorry for yourself. Then one day it’s too late. According to the Centers for Disease Control, suicide is the second leading cause of death in the U.S. among 15-24 year olds. Over 40,000 Americans commit suicide every year. Forty thousand. In perspective, the country loses the equivalent of Iowa State University’s campus: students, faculty and staff every year. Forty thousand people find that the pain of living has become unbearable. Their illness conquers them, and hundreds of thousands of friends and family are left wondering what they could have done. Iowa State senior Justin Bond knows exactly what it feels like to lose a loved one without warning. “I’ve had two deaths of people close to me by suicide,” says Bond.
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disorder, post-traumatic stress disorder, eating disorders, schizophrenia, various anxiety and stress related disorders and personality disorders. These illnesses are typically due to multiple circumstances, but almost always involve a chemical imbalance in the brain, and never involve the victim voluntarily choosing to be ill. Iowa State sophomore Sarah Menzel actively tries to combat the stigmas every chance she gets. “How is it any different than diabetes or celiac disease? Something in your brain isn’t right, just like something in your body isn’t right,” she says. Mentally ill people should receive the same respect that a physically ill person does. They deserve to be taken seriously, to be allowed time for recovery, to have opportunities for recovery, and to not be seen as intellectually inferior to those who’ve never been diagnosed with a mental illness. “Everybody is on board for the cancer, diabetes and aids [awareness], and rightfully so, but mental illness is something, too, that is a serious problem, but people are afraid to talk about it,” Bond says. Not only are people afraid to talk about it, but it seems many are convinced it isn’t actually a problem.
“...stigma has kept the world from truly understanding that mental illness is just that: an illness.” “This is a real thing. Don’t mess around with it. It’s very real,” Menzel says. Depression isn’t just being sad. Anxiety isn’t just being nervous. You can’t snap out of it. If someone can’t stand up and say, “Other people have it worse than me, so I’m going to stop having cancer,” then you can’t rationalize mental illness away by telling yourself other people have it worse, and you have a lot going for you. Mental illness is real, and can be very dangerous when not taken seriously.
David Vogel, who holds a doctorate in counselor education, has been a professor at Iowa State since 2000. In 2005, his interest in mental health stigmas drove him to begin, along with the help of several colleagues and students, the Iowa State Self-Stigma Research Collaborative. The collaborative now has grown to include people from all over the world, and has conducted dozens of studies on mental health stigmas. Their research looks at what they call “public-stigma,” or the general feeling of society that someone with mental illness is inadequate, and “self-stigma,” the internalized negative feeling someone with mental illness has about him or herself because of public-stigma. Vogel has taken a particular interest in the effects seeking professional help can have on an individual. “What we’ve shown is that, in addition to just this stigma associated with mental illness in general, is that there’s also stigma associated with the act of receiving help. So, you get sort of double stigma,” Vogel says. “So, not only am I feeling depressed, but the fact that I actually need to go to see a counselor is also stigmatizing. Both [of] those tend to lead to avoiding seeking help or avoiding telling someone else.” The combination of public-stigma, self-stigma and the additional stigma of actively receiving help is potentially putting people’s lives in danger, Vogel explained, as it can easily keep them from fully doing what is necessary to recover. Vogel says, “At any given time, estimates say around 20 percent of the population is dealing with some sort of mental health concern.” Over their lifetime, closer to 50 percent of people deal with a mental illness. “The number of people that seek help can be as low as two percent [when only looking at help from psychologists] and closer to 10-15 percent if you broaden it out to any type of professional services,” he says. Additionally, stigmas are often keeping people from seeking help until years after they initially need it, and many people drop out after their first session. Stigmas may never be diminished if society doesn’t stop seeing mental illness as embarrassing or something to joke about. Bond has had multiple experiences proving there is a lack of education on mental illness among the general population. After his grandfather’s suicide, his grandma received a letter from one of his grandpa’s coworkers, expressing his disapproval of suicide. “It was supposed to be sincere…but he signed it ‘A Concerned Christian,’” Bond says. “Just the fact that he threw the ‘Christian’ in there and the Bible…I respect everyone’s opinions, but that’s making it the way he died, not the way he lived.” Years later, when giving a speech on suicide awareness, his classmates all were to write him notes of constructive criticism. One in particular caught his eye. “One of the notes said, ‘There’s some things you just don’t talk about’…that one kind of hurt,” he says. “And it’s these people you want to reach out to.” Others are not truly aware of how serious mental disorders can be and how hurtful words can be to those affected by mental illness. Casually and loosely using words like “OCD” and “depressed” or making a joke about “killing yourself” around the wrong person can be not only emotionally hurtful but physically harmful as well. A mentally ill person may not be able to rationalize that it was only a joke; a remark making fun of people who want to kill themselves, could make a suicidal person even more apt to take their own life. “I don’t think those words should be thrown out as much as they are,” Menzel says, “More education and awareness of what these issues are…I think that would be really big.” Vogel and his researchers have been looking into multiple ways to best combat the stigmas. The ultimate goal is to completely erase the public-stigma, because this would leave no reason for any self-stigma. While this may be pos-
sible, society definitely has a long way to go. In the mean time, Vogel, while developing strategies to help combat self-stigmas, is looking into ways to help individuals with mental illness become more comfortable in seeking help. While doctors and researchers do everything they can to reach all people who need help, Vogel believes it is your responsibility, as a member of society, to show your support. “It makes a difference, getting the message out there, letting them know that this is OK to talk about,” Vogel says. “We don’t necessarily believe what this external society [says].” Mental health awareness and acceptance may be the only ways our society could ever demolish the stigmas that have such a tight grip on everyone and are burying
the mentally ill in their secrets. He’s your roommate. She’s your best friend. She has a dog. He has perfect grades. His family loves him. She has her entire life ahead of her. They’re all around you, and they’re suffering. People with mental illness can be shoved into the shadows. You don’t know who they are, because they feel society has told them they can’t tell you. Society has embarrassed them for being who they are. Don’t conform to society. Don’t obey the stigmas. Show love, understanding and acceptance. The smallest of kind gestures could save a life, and the smallest of insensitive remarks could be the last straw. Do you want to be the person who saves a life or the person who takes one?
HSH 13
Write the next cover story. Start your career in magazine journalism. Through class work, student media and professional internships, Greenlee majors are trained in reporting, editorial decision-making, visual communication, ad creation, social media management and other skills required to work in magazine journalism. Start your career in magazine journalism. Visit www.greenlee.iastate.edu/magazine or call (515) 294-4342 to schedule an appointment with an academic adviser.
™
If you or someone you know is contemplating suicide, call the national suicide hotline at 1-800-SUICIDE (1-800-784-2433). If it is an emergency call 911. If you or someone you know is experiencing feelings of hopelessness, helplessness, loss of interest, sudden changes in personality or habits or other signs of depression, anxiety and any other mental health concern, get help. If it is urgent call the Student Counseling Services at 294-5056 and tell the receptionist you need to speak to a counselor as soon as possible. You can also make the same request in person at the Student Counseling Services desk. They are located on the third floor of the Student Services Building. If it is not urgent, Student Counseling Services has walk-in appointments available Monday, Tuesday, and Thursday 8 a.m. to 3 p.m. Anyone can see a counselor. You do not need to be exhibiting symptoms of mental health concerns. Counselors want to help anyone who feels they need someone to talk to. There is no charge for these services. After the initial meeting, regular meetings can be scheduled if the patient and counselor decide it would be beneficial. Student Counseling Services asks that for your initial appointment, you set aside 90 minutes to allow time for a counselor to be available. (It typically takes much less time than this unless they are very busy.) If you want to take action to help spread awareness of mental illness and combat stigmas, thank you. Iowa State offers various organizations to get involved in spreading these messages, such as Body Image and Eating Disorder Awareness (BIEDA), Suicide Awareness Organization, and National Alliance on Mental Illness (NAMI). A complete list can be found at stuorg.iastate.edu. Making an effort to be educated about these issues, and being open-minded and loving toward others can always make a difference.
HSH 15
Music Moves Us By Jessica Schafer Photography Alec Norem
You
have just gotten to the gym, and you’re feeling like it’s going to be a great workout. You’ve got your water bottle in one hand, your phone in the other and your workout set in mind. As you head to the elliptical to get a warm up in, you realize you forgot something.
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The one thing that will keep you going to help you break a good sweat: your earbuds. How could you forget? No music! Well, you might as well just leave the gym now to avoid a music-less, dreadful workout. Forgetting your earbuds or music for a workout feels like forgetting to put gas in your car before a long drive. You won’t be getting very far either way. For many people, having music while they workout helps them significantly. Without a good playlist to work with, some feel like they can’t put in a good training session, or their workout goes by terribly slow. Why is that? How does music affect our workouts? Would classical
music give you the same pump as a fast paced pop song? Probably not… but why is that? Wherever you’re music is coming from, whether it’s earbuds, headphones or a stereo, it all travels through sound waves, which are formed vibrations that turn into neural-signals. These signals will hit the eardrum and will create waves of pressure inside the cochlea. The cochlea has very small hairs lining it, and they are specially tuned to process different frequencies. At one end, the cells only respond to low frequencies of sound, and at the other end, higher frequencies are processed. Daniel J. Levitin, a neuroscientist at McGill University, says this processing continues on to your auditory cortex. Cells just within the auditory cortex create the experience of music. The processing of these same rapid-cells can prompt a state of excitement, and even pleasure, in your brain. Similar things can cause the same state of excitement: money, drugs, sex and food. These kinds of things would be referred to as stimuli, even more specifically, rewarding stimuli. According to Valerie Salimpoor, Mitchel Benovoy, Kevin Larcher, Alain Dagher and Robert J. Zatorre at Yale School of Medicine, rewarding stimuli are in fact “rewarding” to your body because some of these stimuli are necessary for survival. Once your body receives the stimuli, it gets excited, and your brain releases a neurotransmitter called dopamine. Dopamine is responsible for making you “feel good.” Every time you feel a rush from music or the anticipation of that amazing first bite of cake, you are experiencing the release of dopamine. Music isn’t necessary for survival, but it does trigger a similar pleasure that affects many people’s state of emotions. When listening to music, many people try to experience an emotion they are longing for. Once this emotion is reached, the person is content and will continue listening to the same music or change it to cater to a different emotion. Music can make a person feel nostalgic, happy, frustrated and even inspired. When you are experiencing these emotions, many parts of the brain are processing everything you’re hearing. The temporal lobe of your brain controls perception, memory, speech, recognition and auditory stimuli and is mainly responsible for music processing. As most people do, you probably have a preferred type of music over another. “The more you like a certain song, the deeper different parts of your brain are affected,” says kinesiology assistant professor Elizabeth Stegemoller. Stegemoller is performing research on how music affects the movement of patients with Parkinson’s disease. If you are listening to music you like, you are personalizing your own reward system. If you really enjoy hip-hop music for a workout, and a country song came up on your Pandora, you would most likely skip to the next song. The country song wouldn’t bring you any sort of emotional stimulation that you want. At the same time, doing yoga with very intense, upbeat music compared to a slow calm song isn’t really common either. Every activity that you take part in calls for different types of sounds or music, because the types of memories or feelings correlate to what you are listening to. Even if you normally don’t like to workout, but you know you get to listen to that one new album while you cycle, that right there motivates you to go to the gym. Different songs can bring different rewarding feelings for everyone. For example, this is why certain playlists on Spotify are under the tab “Yoga” or “Running Workout.” Research has been done on which type of music is preferred for those activities. Of course, some people may listen to slower music during a workout compared to the next person, but it’s all a matter of preference and how the music makes you feel at that time. Certain songs—more upbeat and loud—
can make you focus more on your physical activity or while others—quiet and relaxed—let you get distracted by what you hear around you, which could slow you down. “Music without lyrics versus with lyrics is also a matter of preference for the person listening,” Stegemoller says. “It’s all about your attentional process being activated.” If you were to go on a long bike ride while listening to an audiobook, your brain would signal your body to be more relaxed and focused on what the audiobook is talking about, because you chose to be more relaxed while biking. The temporal lobe is still processing those words being said and will still give you something to feel and think about. On the other hand, you may turn on some ACDC or Metallica because you know it gets you pumped for your boxing sessions. When listening to music, you either choose to do your own thing, and pop in some earbuds, or you’re with others, and music becomes more of a social thing. Music can bring people together for a concert or even a Zumba class. Stegemoller says, “In the way that music is more about social gatherings, it doesn’t become something that helps you focus more, but it becomes something that allows you to have fun with other people and connect.” You can choose how music influences you. It can be something that helps you get your homework done or your workout in, or just something that is literally in the background. Music can relieve stress, motivate you to dance and even put you to sleep. It just depends on how you choose to listen to it. Music can distract you—in a good way. It can up your effort and give you that daily dose of dopamine. Whatever zone you wish to be in while listening to music, be sure you bring your favorite playlist. And don’t forget your headphones.
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Let’s Talk About Sex By Caitlyn McCreight & Hannah Bresson Photography Alec Norem
Sex
.Everybody does it. At least that’s what it seems like. It is becoming more of a casual act, .especially on college campuses. Your sexual health is all about having satisfying and safe sexual experiences, but with that comes risks. Major risks of sexual activity include STDs/STIs or an unplanned pregnancy, but always know that you are in charge of your body, your health and your choices about sex. With that being said, you might not have time for a committed relationship on top of your studies, extracurricular activities and possibly work. “Hooking up” with friends, strangers and acquaintances is a popular way for college students to experience sexual intimacy without investing in relationships,” says Iowa State University sociology professor Teresa Downing-Matibag.
Let’s tell it how it is Having sexual intercourse is a part of being a sexual being, which we all are. Downing-Matibag says that everyone has sexual needs and desires and casual sex is one way to meet those needs. But it is more than just the physical act of sex itself. There is a lot of activity in the brain occurring in the moments before, during and after sexual intercourse. Ruth C. White, who holds a doctorate in social work and public health, wrote in Psychology Today, when women have sex, the chemical oxytocin is released into the brain. The released chemical causes women to want to bond, while men, who release testosterone, become more motivated by their sex drives. Rutgers University psychologist Barry Komisaruk explains in his Big Think interview that the sexual climaxes between men and women are not too different. For men and women, the biggest area of the brain affected during sexual climax is the ventral tegmental area (VTA), which is responsible for the release of dopamine. Dopamine is the neurotransmitter most crucial for the brain’s reward circuit, the same circuit that is abused by drugs like cocaine and heroin. Also, the left lateral orbitofrontal cortex and the dorsomedial prefrontal cortex, areas of the brain that involve self-control and social judgment, are deactivated. It kind of makes sense why students might partake in casual sex – it’s pleasurable. However, Diana Baltimore, Iowa State University lecturer in human development and family studies, suggests that just because a chemical reaction may occur, it does not make it a healthy relationship. So, how can sex affect you physically and psychologically?
No love, just sex With casual sex or hookups, there are no strings attached, which could be a big reason as to why young college students find it appealing. Downing-Matibag has done abundant research on hookup culture and the sexual risks of it. She conducted a study in 2009 on this exact topic. She interviewed 71 students, 39 men and 32 women. “Many of the students interviewed were unaware of their own vulnerability to STIs. Only about 50 percent of the students were concerned about contracting an STI during a hookup that involved sexual intercourse,” Downing-Matibag says. “The majority of students were not concerned about contracting an STI during a hookup.” Downing-Matibag also mentioned that her team identified three common reasons why students underestimated their exposure to STIs. Those reasons were:
• Partner trust: trusting their partners, that they were unharmed by STIs. • Community trust: they believed the low occurrence of HIV/AIDS in the Midwestern states, meant they were not likely to attract one. • Lack of knowledge: they were ineffectively informed of the risk of STIs, especially in regards to oral sex.
Downing-Matibag also found that, “of the 71 students interviewed, not one reported that they had ever used or would consider using protective barriers against STIs when giving or receiving oral intercourse.”
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All the good things Even with the risks that college students might be taking with casual sex, having sex on a regular basis has its health benefits too. Researchers at Wilkes University in Pennsylvania found that college students who had sex once or twice a week had higher levels of the antibody that defends your body against germs, viruses and other intruders. However, this should not be the only thing you do to boost your immune system. Having sex is also good for your heart. Sex can help keep your estrogen and testosterone levels in balance, but it is also a great way to raise your heart rate. Komisaruk also mentions that having an orgasm can help raise your pain threshold due to the hormone release. This can also help with menstrual cramps, arthritic pain and even headaches. It can also improve your sleep. Sheenie Ambardar, a medical doctor and psychiatrist, says, “After an orgasm, the hormone prolactin is released, which is responsible for the feelings of relaxation and sleepiness.” Ambardar also mentions that having sex can ease stress. Your body’s “feel-good hormone” can be released when touching and hugging, and sex and intimacy can heighten your self-esteem and happiness, too
And the bad things Also in Downing-Matibag’s research, it was found that many students believed that the benefits were greater than the risks during sexual activity. “Although most believed that protective methods such as condoms would effectively prevent STIs, some feared that insistence on using protection might thwart their chances for having sex, or compromise their pleasure,” she says. A few of the reasons that played into that were loss of opportunity, pleasure interference, competence in knowledge, efficacy in planning and psychological disinhibition. Another potential issue is if the two individuals participating in casual sex both felt the same way, mixed signals could be given. One person normally wants more, but not communicating to the other person could lead to psychological effects. Such as, low self-esteem, depression, anxiety, pressure to fit in and more. However, Robert Weiss, a licensed clinical social worker and certified sex addiction therapist suggests that it is rare that these studies account for the other possible causes that can affect someone’s psychological well being. They could be depressed due to pre-existing issues, which in turn could cause them to engage in casual sex in an effort to feel wanted and desired, if only for a short time.
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Mad and sad and feelin’ bad
Many of the studies conducted about casual sex found the act could have also been influenced by alcohol or other substances. Downing-Matibag discovered that, “Almost 80 percent of the students said there was alcohol involved prior to or during the hookup, and most of these students stated that the alcohol played a role in the occurrence and evolution of the hookup.” The students also said that if they had been sober, they would not have taken it as far or even participated in sex at all. The influence of the alcohol also blinded their judgment on using protection. One of the students interviewed even said she lost some respect for herself and said it was not something she envisioned herself doing. Susan Krauss Whitbourne, a professor in psychological and brain sciences, wrote in Psychology Today, “People who seek out casual sex opportunities, particularly those who do so under the influence of alcohol or drugs, may be fighting off persistent feelings of loneliness, depression and social anxiety that they hope to reduce through brief encounters that grant them momentary closeness.” Whitbourne also mentions that after effects of casual sex could include regret, disappointment, confusion, embarrassment, guilt and low self-esteem.
It’s as good as true College is a time of transition for many people. For most students, it is the first time in their lives that they are managing the majority of their life decisions. Hooking up has become a cultural phenomenon that is subtracting the relationship side of sexual intimacy between many adolescents and young adults. It is taking the secretiveness out of sly sexual encounters, but research shows that people don’t hookup as much as our society thinks. Downing-Matibag suggests that there is a difference in what is shown in the media and what is actually happening. Downing-Matibag suggests that “students failure to accurately assess their own or their partner’s’ vulnerability to STIs was largely because the vast majority have serious, if not predictable, gaps in their knowledge of sexual health,” and these students need to consider that if the individual they are having casual sex with might have recently been with someone else that was STI-infected, now making you exposed to it. Communication is the biggest key in a relationship, even if it is a casual one. Making sure you and your partner are STI-free is a very important question to ask, especially in a hookup. Otherwise, it could affect you mentally and physically. “At the end of the day, there is no undisputed right or wrong answer when it comes to casual sex and its effects on psychological well being,” says Weiss. So, whether or not it affects someone is all up to the individual themselves, because each person has their own life history and emotional makeup, therefore they are likely to respond differently to casual sex.
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By Kaili Meyer Photography Blake Lanser
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S T R O N G
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Are
It Starts with Sleep
you constantly feeling like you just don’t have enough time in the day? Especially in college, there is so much we have to get done. Go to class, do homework, go to work, maybe workout—but then you don’t—and then socializing with friends. It becomes a big, stressful mess, and we might forget to do one important activity that is vital to our health: sleep. Sleep can be put on the back burner if we feel something else is more important to us. However, most physicians claim that students who get six hours or fewer of sleep every night can feel more tired, sad and stressed. According to Iowa State University psychology professor Zlatan Krizan, the average sleep that someone will need depends on the person themselves, but it is usually between seven and nine hours each night. Getting a quality sleep can protect your mental and physical health, as well as your quality of life and safety.
By Cailtin McCreight
THE EFFECTS There are plenty of repercussions for sticking to a bad sleep cycle, such as sleep deprivation and sleep restriction. Krizan mentions with sleep deprivation, people who stay up all night will notice it can be difficult to focus, and they will lack energy. Similar consequences will be brought about in sleep restriction. In this case, you will instinctively get used to less sleep after a period of time. So you’ll feel rather normal, but your performance will not be your best. Krizan also mentions work and school performance, as well as the ability to resolve conflict with romantic partners could suffer due to sleep deprivation. This can specifically affect the part in your brain that involves behavior impulses, which can also lead to an increase in cravings for unhealthy foods. Lack of sleep can cause both physical and emotional health risks. Some examples are a lowered immune system, more stress, weight gain, a drop in GPA or academic performance, depression and anxiety. Fatigue has also been proven to cause automobile accidents from people falling asleep at the wheel. If this becomes a prolonged occurrence, Krizan says that it can lead to you feeling more anxious, less joyous about life and have less interest in social activities. And because that sense of energy and engagement in interest can erode as you become chronically sleep restricted, it will lead you to make very different choices about the kind of activities that you engage in. If you tend to spend less time dressing yourself nicely or you don’t put on as much makeup, you could be showing signs of sleep deprivation. Things you would normally spend some time on, you’re just not willing to invest the energy or effort.
SLEEP DISORDERS It’s possible you do try to get a good amount of sleep, but have trouble falling asleep. Most of us have had difficulty falling asleep or staying asleep at some point in our lives. It could be due to stress or other personal problems, but in some cases trouble falling asleep for an extended period of time can be caused by primary insomnia. Insomnia can be caused by both psychological and physiological
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effects, and if it continues for more than a month, you should see a physician Krizan recommends. Other sleep disorders that can affect your sleep are narcolepsy, obstructive sleep apnea, and restless legs syndrome according to Krizan.
NAPS, GOOD OR BAD? Even if you are sleep restricted, you can just take a nap to make up for it, right? Right. “Naps can obviously be a great way to supplement nightly sleep,” Krizan says. However, he adds, “our bodies have largely evolved to sleep during the night. We get more restful and better sleep during the night than the day.” He also suggests that your naps be no longer
ANOTHER IOWA STATE UNIVERSITY PSYCHOLOGY PROFESSOR, ERIC COOPER, SUGGESTS TAKING A BEFORE LAYING DOWN FOR YOUR NAP, DRINK A CUP OF COFFEE. IT WILL TAKE ABOUT FOR THE CAFFEINE TO REACH YOUR BRAIN, WHICH IS JUST ABOUT THE .
cues before bed, like reading a book, doing yoga, taking a warm shower or having a cup of tea. This can cause your brain to get in a habit, and your body will get in the rhythm of falling asleep. The same goes for waking up; Krizan says any kind of physical activity is going to be good because it is going to put all those physiological systems in motion, and it’s going to get your brain going. Listening to pleasant, energetic music may help as well. However, there are things that can harm your sleep hygiene, one of those being cell phones. Krizan suggests keeping your phone away from your bed, because the blue light that emits from it can fool bodies to think it is still day, interfering with transition toward sleep.
TRACK YOUR SLEEP! Cooper notes we have four stages that we go through in sleep about every 90 minutes. Our bodies consciously goes through each stage over and over. The first two stages are when you are first falling asleep. You might not be fully asleep, but noises around you aren’t going to wake you. He says the third stage lasts about 45 minutes. This is where all the weird stuff happens, like sleep walking, sleep talking or night terrors. In the last stage, which Cooper says is the most important, our bodies will essentially be paralyzed, but our eyes will be moving rapidly under our eyelids. This stage is important because this is where new information, such as random facts or lessons learned in class that day, is going to be solidified in our minds. So, if you do not get to the last stage of sleep, you could have a harder time as a student.
TIME FOR SLEEP
If you are feeling more tired, less focused and more stressed than you have in the past— one of these sleep issues could be the explanation. If you than one hour, otherwise it can be problematic and are experiencing these problems, you should see a physician about solutions. Krizan recommends that further displace your sleep. giving your body a little TLC will help you feel better about life and yourself.
HOW TO FIX IT
Krizan says there is big research in sleep hygiene. Essentially on what types of environments and behaviors help people sleep well. Krizan says sleep regularity is very important, and having a regular routine will train your body to get tired at a certain time. This can be especially true if you have certain
WHAT IS PUT BEFORE SLEEP? ◊ School work ◊ Games/practice ◊ Work ◊ Socializing
WHAT CAN BE AFFECTED? MENTAL HEALTH | PHYSICAL HEALTH | QUALITY OF LIFE
YOU CAN DOWNLOAD THE APPLICATION TO HELP YOU TRACK YOUR SLEEP. SO IF YOU’RE , LAY IT NEAR YOUR PILLOW, AND IT WILL WAKE YOU WHEN YOU ARE IN A MORE . THIS WILL HELP YOU TO AND GROGGY AFTER A NAP.
NAPS
◊ Depression ◊ Anxiety ◊ Low performance ◊ Difficulty focusing ◊ Less joyful
PSYCHOLOGICAL VS PHYSICAL EFFECTS
◊ Lack of energy ◊ Unhealthy eating ◊ Weight gain
BAD SLEEPING CYCLE EFFECTS ◊ Lack of energy ◊ Hard to focus ◊ Sleep restriction; performance suffers ◊ Loss of interest in social activities
◊ Good for supplementing missed sleep ◊ Should not be relied on ◊ No longer than one hour
SLEEP HYGIENE Habits and practices that are conducive to sleeping well on a regular basis
◊ Try to sleep at the same time each night, about 7 – 9 hours ◊ Get into a nightly routine: read a book, take a hot shower, do yoga or drink cup of tea ◊ Keep phone away from bed ◊ Waking up: any physical activity is going to put brain and body in motion HSH 31
By Lauren Millen Photography Julie Doyle
FROM REQUESTING A STOP ON CYRIDE TO CLEANING YOUR DISHES, YOU ARE SUSCEPTIBLE TO ILLNESS
GERMY THINGS WE TOUCH
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Think about everything you physically touch throughout the day. It may start and end with your cell phone to check your alarm. Using the bathroom is inevitable. And you’ll have to eat at some point too. Have you ever thought about the things you don’t see on everything we touch? There is a microscopic universe of bacteria, virus’, fungi and other microbes living among us. Most of these are harmless, but some can cause serious illness or even death. What’s the difference between common microbes? Bacteria are single,
living cells that can survive virtually anywhere. They thrive in your digestive system as part of the process that turns food into energy. They break down organic material, like soil or wood, so nutrients can be recycled in the environment. They are also important in food applications, like turning milk into cheese or grapes into wine. On the other hand, some bacteria are pathogenic and can cause life-threatening illnesses. Having a strong immune system helps fight off bacteria naturally, but antibiotics can be used if necessary.
Viruses are the smallest microbes, and are inactive until they infect a host. Hosts can be in almost any environment and almost any type of cell: bacteria, fungi, plants and animals. The virus remains harmless unless the right growth conditions are met, which vary greatly depending on the virus. If you do become ill from a virus, keep in mind antibiotics will not be effective. Fungi are living organisms, and, unlike viruses, do not need a host cell to survive. They reproduce by generating spores and are extremely diverse. Mushrooms,
athlete’s foot and Penicillin (derived from fungi), are all forms of fungi. Because fungal infections are so diverse, a variety of medications are available to treat these medical concerns. Highlighted below is a compilation of facts and information from the Centers for Disease Control (CDC) and Mayo Clinic about a few illnesses students should be familiar with, where they are commonly found, and what to do to keep yourself, and others, healthy.
Common Illness
Basic Facts
How it Spreads
Symptoms
Staphylococcus aureus (Staph) infection
• Most commonly, it is a bacterial infection of the skin or open cut from Staphylococcus aureus (staph for short). • Staph is found on the skin (concentrated in the nose, armpits, and feet) but can survive almost anywhere.
• Skin-to-skin contact • Open wounds • Body fluids • Community areas or places where equipment comes in contact with skin (ie tattoo shop, dentist office, fitness centers)
Rash, or open wound is: • Increased in redness and inflammation • Hot to touch
Meningitis
• Inflammation of membranes surrounding brain and spinal cord. • Can be caused by viruses (more common, less severe), bacteria (less common, but life-threatening), or fungi (rare).
• Air-borne • Skin-to-Skin • Prolonged exposure to infected person • Community living areas • “High Traffic” areas like the library or gym
Flu-like symptoms plus: • Extreme headaches or migraine • Loss of muscle-nervous control
Foodborne Illness
Caused by: Bacteria such as Salmonella, • Escherichia Coli O157:H7 (E. Coli), or Clostridium botulinum • Foods spoiled by molds or other fungi
• Incorrect temperatures throughout the cooking process, including storage • Cross-contamination of raw foods such as chicken and vegetables • Ineffective sanitation and cleaning
• Diarrhea • Extreme fatigue • Nausea • Vomiting
Personal electronics We’ve all heard it before. Cell phones, laptops, and tablets harbor billions of microbes from your skin and the air. A study referenced by a Today Show article states 68 percent of home keyboards are contaminated with mold spores. To be on the opposing side of these numbers, Robert Hubert, a microbiology teaching laboratory assistant at Iowa State University, highly recommends investing in
an alcohol-based cleaning solution. Use a lightly damped cloth or cotton swab to clean the entire surface. Keyboards Hubert expressed concern over how community keyboards harbor billions of potentially hazardous microbes. Studies have proven office and community keyboards are among the dirtiest
places. We are fortunate enough to have so many available to us around campus, but use common courtesy. Avoid sneezing, coughing, or eating while using university computers. Hubert recommends wiping the surface before beginning typing, or find some hand sanitizer once you are done. Refrigerator Opportunities for microbial growth and potential cross-
contamination increases with neglect of refrigerator cleanliness and improper temperature settings. Food science and human nutrition professor Byron Brehm-Stecher suggests scheduling cleanings with hot, soapy water and checks to throw out old, spoiled or moldy food, investing in a refrigerator thermometer (proper temp is 40F or below), and storing raw foods, like uncooked meat, below ready-to-eat foods.
Every time you flush the toilet, microbes are being dispersed in the air, even if the lid is closed. This research by Charles Gerba, a microbiology professor at the University of Arizona, is nauseating, but there is comforting
news: you probably won’t get sick. There aren’t enough microbes present to overpower your immune system. However, there is always a slight chance of becoming ill, especially if you share a bathroom with someone who is sick. To
reduce your chances of being infected, store your toothbrush in a medicine cabinet, drawer, or invest in an antimicrobial toothbrush cover (found at major local retailers).
Sponges are one of the most contaminated objects in the kitchen because they host billions of potentially harmful microbes like Salmonella, E. Coli, and Staph.
One of Hubert’s students completed a thesis project taking samples of the CyRide pull cords in the winter months, and the results were slightly unsettling. The pull handles were a primary source for all types of microbes, including Staph and
many “fecal-oral” transmittable strains. While CyRide saves you from getting mild hypothermia walking around Ames in the winter months, everyone should do their part to keep the community area less of a health hazard.
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THIELEN’S CHECK UP Moving forward for student health care By ZACH DAHL Design RICHARD MARTINEZ Photography
Word
traveled fast in June 2015, when news of a review that contained alarming reports of the Thielen Student Health Center went public. This official report, by Keeling & Associates, was commissioned by Iowa State in September of 2014 following the leave of the former director, Michelle Hendricks. When the hard-knocking review came back to the university, reports were given to all staff members at the student health center. The 59-page report went viral, citing extreme lack of leadership and management and poor quality of care. All aspects called for direct attention if Thielen hoped to be recertified come time for their review for reaccreditation in 2016.
Leadership Moving Forward The report called the current structure of Thielen’s management “not normative.” Employees were not reporting to their direct supervisor, causing essential administrative functions of the clinic to be overlooked. Martino Harmon, associate vice president for student affairs, sheds some light on Iowa State’s response to the review. “We will be hiring two new directors in the next year,” he says.
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The first will be an assistant director for administrative services. He or she will have financial management, IT services, human resources, health
information management and marketing all under their direct supervision. A new medical director will also be hired to help align leadership as well as Thielen’s quality of care. Harmon says it has been an especially difficult task, because they want to find a physician who also has administrative experience. “The new medical director will be in charge of all branches of medicine offered at Thielen,” Harmon says. “We hope to have this position filled by early 2016.” In the interim, a medical director is filling in.
The Student’s Perspective As a student you expect your university’s health center to take care of you. This is especially important for freshmen and international students that come to Thielen having never dealt with scheduling a doctor’s appointment or with insurance. How are you supposed to know how to go about these processes and where do you turn when you fear your health center isn’t a good resource? “Student health wants to be informative of health insurance, how to schedule
things, accessibility and things like that,” says Student Health Advisory Committee (SHAC) secretary Erica Swanson. “I know it can be kind of scary for first year students or students who are away for the first time.” Swanson believes that Thielen will come out more successful than before the report was released. She says releasing the Keeling & Associates report was a big push for transparency, and specific issues are coming to light because of it.
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THE HEALTH CENTER IS BEING MORE OPEN AND MORE INFORMATIVE OF WHAT IT IS DOING AND WHAT RESOURCES THEY OFFER
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Erica Swanson Secretary, ISU SHAC
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Expansion Thielen is in the process of hiring more providers. Once that is accomplished, another ambition Thielen will look at is expansion. “With enrollment growing … there is definitely discussion [about expanding], and Thielen is trying to get that going, so they can accommodate students in a timely manner,” Swanson says. What do you think would help this situation? Increasing hours? Expansion? More student involvement? These are just a few questions being asked. Harmon thinks working closely with Student Government and student organizations could help. He wants to know if increasing the hours would be beneficial and if students would take advantage of the new times.
Progress from Criticism One large complaint by students is the time it takes to get an appointment at Thielen. Keeling & Associates noted this in the report, stating that staff at the front desk were not qualified enough to schedule patients according to their specific ailments. Harmon says a course of action has been started to fix this problem. Four certified medical administrative specialists have been hired for the front desk. These specialists will provide accurate measures on when students need to be seen and how quickly.
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Keeping Mental Health in Check One survey respondent in the report stated that Thielen has an “increasing number of students needing mental health care and not nearly the amount of providers to care for them.” A generous description, considering Thielen only employs one full time psychiatrist for over 36,000 students. Even worse, patients must first get a referral from a primary doctor to see him. This means it could take months before seeing a provider specializing in mental health. Thielen has responded to the complaint, hiring a nurse practitioner who specializes in mental health. Doctor’s offices have been shuffled around to allow for more patient access to mental health and a new wing is being designed on the upper level of Thielen just for this purpose.
What They Do Right Even with the missteps Thielen has experienced as of late, it’s important to recognize that these are problems that can be fixed. “I’ve had some bad experiences at Thielen, where I didn’t feel like I was being treated properly,” says mechanical engineering senior Anna Kinzel. “But I was called the other day by a nurse to check up on a past condition. I was so surprised, but I actually really appreciated that they did that for me.”
Beginner’s guide to hitting the gym Editor’s Note: Devin Wilmott Wilmot is a certified personal trainer. Information presented here should be done at your own risk while discovering your own limits.
By DEVIN WILMOTT & BREANA RILEY Photography RICHARD MARTINEZ
Most
Americans are familiar with the concept of gaining at least a little weight as colder, lazier months begin to roll by. With big holidays, such as Thanksgiving, Hanukah, Christmas, and New Year’s waiting in the wings, the easiest way to combat the winter weight is to jump-start into a workout program that fits your unique style.
Whether you are a beginner, practiced-pro or somewhere in between, there are exercise options to help you find your healthiest, happiest self. Sometimes, it can be difficult to achieve your workout goals alone, especially when home for the holidays. To battle this, grab any family member or old high school friend, and hit the gym to get a head start on your resolution. Because everyone has a different body type, as well as goals, we have created a program that can be customized to you over the holidays. No matter how you plan to spend your winter break, there is always time to stay healthy. Whether you plan to start your New Year’s resolution a tad early, or are simply looking for a way to freshen up your workout plan, grab a friend, and attain your workout goals!
Gym-goers guide to further their progress
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Legs Chest and Back Rest Upper body Cardio
Getting started Step 1: Pick the beginner (cardinal) or advanced (gold) program Step 2: Decide your repetitions and sets Step 3: Grab a friend and jump-start your new workout program! Step 4: Repeat day 1-5 for the duration of the program
Decide on repititions and sets The more repetitions of an exercise, the fewer sets should be performed. The more sets of an exercise, the fewer reps should be performed. Use this as your rule of thumb when deciding how many repetitions and sets you want to perform for each exercise in your program. Low Sets/High Reps = Muscle endurance High Sets/Low Reps = Intensity and strength
1 2 3 4 5
Legs Chest and Back Rest Arms Abs and core
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WORKOUT SHORTER AND SMARTER By HANNAH CHUTE Design RICHARD MARTINEZ
Have
you ever made an excuse for not working out? Maybe you had a pile of homework you put off all week, or you had exciting plans that night. The only time to workout might have been before your 8 a.m. class. And everyone knows 8 a.m. classes are dreadful enough already. One of the biggest excuses people have for not exercising is they simply do not have enough time in their day. What if someone told you working out for half an hour or less of your 24 hour day could get you the same results as hours at the gym? Research supports that shorter, high intensity workouts can yield greater results than slowand-steady aerobics. A study published in the Journal of Epidemiology and Community Health says short amounts of exercise can cut inches off the waistline and boost your metabolism just as much as a long workout would. Now that you’ve read the news, you can breathe that huge sigh of relief. You have extra time back to your day without having to worry about losing the fit lifestyle. It is common for many people to spend around two hours in the gym each day, dreading long workouts and taking many breaks throughout the entire process. It can become overwhelming and stressful trying to fit in two hours every day, especially during the school week. Many people tell themselves the longer they are at the gym, the faster they’ll see results. It’s simply not true. Motivation will start to come naturally. It is much easier to wake up early in the morning when you know your workout will take less time than watching your favorite TV episode on Netflix. Even when you are having a bad day, a quick workout can boost your mood and provide your body with the energy to finish the day strong. Research published in the Journal of Physiology shows if you work out hard without any breaks, your short workout can benefit you more. Give yourself a pep talk that will push you through your workout and give it 100 percent. It will be over before you know it, and your day will not revolve around your workout time anymore. But your workout will change how you feel the rest of the day. An efficient workout plan can be around 25 minutes. An Iowa State student can spend 20 minutes on CyRide to get around campus – trust me, you have the time to hit the gym. It is strongly encouraged to get a gym buddy to help hold each other accountable. By the time you are done telling your friend about your day, your workout will be over and you will already be on your way to amazing results. That being said, good luck trying to talk through the fast paced breathing and sweat you will be enduring. Take the advice from a professional who has
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spent years studying the best way to get fit. Shaun Thompson, creator of Insanity, Asylum and famous trainer for Beachbody products, shares his new creation: Focus T-25. Thompson’s exercise program is based on an hour’s worth of results in only 25 minutes with extreme work and focus. Thompson stated “In fact, major studies show that the first 30 minutes of exercise can be every
IF YOU ARE NOT A HUGE EXERCISER, THIS IS THE PERFECT REASON TO START; IF YOU ARE A WORKOUT-AHOLIC, THIS IS THE PERFECT OPPORTUNITY TO SEE A NEW, IMPROVED YOU.
bit as effective at burning fat as workouts that are twice as long.” You will never get bored of the different moves and muscle groups he incorporates. The reason T-25 works is your workout keeps you burning fat from start to finish. The key to any good workout, even a short one, is to work your upper body, lower body and abs all while keeping your heart rate up. Thompson uses HIIT routines in each of his workout DVDs. The routines are the perfect solution to save time and money. HIIT routines are high-intensity interval training routines that burn tons of calories. You push to your maximum capacity for less than a minute on one exercise before moving on to another with minimal or no rest in between.
reap results from long workouts. People who workout for extended periods of time sometimes feel entitled to junk food or sugary snacks immediately afterward. With HIIT routines, you can avoid the temptation of ruining your hard work, because the circuits have been supported by researchers at the University of Western Australia to suppress appetite short term while increasing fat burning power. Iowa State sophomore Alyssa Goldermann understands the importance of short, but intense, workouts. “Intense workouts help to improve your overall fitness level, burn more calories and get done faster – which means more time for other life activities,” she says. “It’s a win-win-win situation.” Currently studying kinesiology, Goldermann aspires to become a physical therapist – a study that complements her personal deductions of HIIT routine benefits. “As a physical therapist, I find it important to switch up your workouts in order to work different muscle groups and become a more overall fit and healthy individual. I also find it important to not just stick to one type of exercise or muscle group, because it increases the risk of getting a stress related injury.” If you are interested in trying a HIIT routine for the first time, below is a beginner’s guide to jumpstarting your new, time-efficient workout plan. Do each of the following moves for 30 seconds with no rest in between. Work your way up to repeating the circuit six times. Block out a half an hour or less of your day, get your gym clothes on and prepare to work hard and feel the incredible results that are only moments away.
These short workouts can give you results in as little as two weeks; half the time it takes to
Burpees
High Knees
Mountain Climbers Sprint in Place Low Switch Kicks
Push Ups Jumping Jacks
Jump Rope
Squat Jumps
Low Squat Pulses
F I T N E S S W E L L N E S S AND
Successful, healthy habits often include a balance between smart eating habits and smart exercise habits. Recreation Services Fitness and Wellness Program can offer both to those smart enough to give our services a try! Personal Training offers individual sessions, small group training and specialty training sessions, such as Total Gym. Every experience has the goal of fitness evaluation, education and fitness level enhancement. Research always reports those individuals who have the greatest success to improve health and wellness take the smart approach of eating right and exercising regularly. Smart Eats offers nutrition education with individual sessions and an interactive six week program. You can learn the real life skills to developing healthy eating habits Let us help you find a way to create a smart approach to healthy living! For more information visit:
www.recservices.iastate.edu/fitness
Sign Up! The
Body Image Eating Disorder Awareness (BIEDA) club aims to promote awareness related to both body image
and eating disorders. Relatively new to Iowa State, BIEDA has already made a splash in their awareness efforts and plans to continually do so. “We want students to feel confident and beautiful, and we try to focus our events on that,” says club member Kelsey Finn. “We do
BIEDA By Allisyn Berg
smaller awareness events around campus throughout the year.” In February, BIEDA has a whole week devoted to body positivity and eating disorder awareness, with events, such as guest speakers and a fun 5K.” What’s so great about being a member of this positive, proactive team? Finn says, “My favorite part of being a member is planning ways that we can reach out to the most students. The people involved [in BIEDA] are such caring, open and loving people. It is really refreshing to be a part of.” The club is still up-and-coming and open to new members. “We are a new group, trying to get more well known by hosting more events, so we are busily working on that,” Finn says.
Avid
foodies listen up — we have found your ideal campus club. While culinary science is a major at Iowa
State, this club focuses on both the degree and, of course, food. “Each meeting we hold has a fun theme, such as Breakfast for Dinner or Mediterranean,” says club President Ashley Moyna. “And the club provides free food that follows the theme.” Typical meetings, held bi-weekly, often include food prep demonstrations, speakers in the culinary science field, and volunteer events, such as food outreach geared toward helping the Ames community.
Culinary Science Club By Allisyn Berg
The best part? You don’t have to be a culinary student to get involved. Moyna says, “For those not in the culinary science major, this club is a great opportunity to gain cooking skills and knowledge in a fun, foodie environment.”
During
college, learning to stay healthy and fit on your own can be extremely difficult. One of the ways on
campus to stay healthy and meet new people is the Iowa State Running Club. This club meets every day at 4:15 p.m. outside of Beyer Hall. They will typically go on runs around the city of Ames, avoiding high-traffic on campus. The Running Club isn’t just for strong runners; it can be for anyone who enjoys running sprints or distance. Anyone can meet to run with the team on any given day. To be eligible to compete and be an official member of the club,
Running Club By Mollie Shultz
there is either a $25 fee per semester, or a $40 fee for the entire year. Competing with the club is not required, but they usually compete in four to six official races each semester in various places around the country. Traveling distance is usually less than a one-day drive, and, while competing in the events, members have the option to either wear their own apparel, or buy one of the club uniforms. The Running Club is also a great way to gain leadership experience. The every-day runners, or people who are dedicated to the club, emerge as leaders and an election occurs at the end of the fall semester. Club President Robert Scanlon encourages everyone, especially freshmen and transfer students, to join the club, because it is a great way to meet new people and be in a welcoming environment. Scanlon says, “To see that everyone is there because they want to be and not because they have to be, that’s my favorite part about it.”
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Get Involved! The
SDA
Student Dietetic Association is a great opportunity for all dietetic students and any students with interests in nutrition and the food
industry. SDA meets every other week to discuss topics related to dietetic careers. The executive board members bring in speakers to share their experiences in the food world and how they got to where they are today. The meetings provide students with loads of advice—for now and for the future—so they can succeed in whatever they wish to do with their degree. It is especially helpful for
By Cassidy Boe
dietetic students to become familiar with the internship process and how to stand out from their peers. SDA is an opportunity for students to meet people in their major, or who also have an interest in food. The meetings are always lively, and the group loves to have fun and learn more about their career field. Whether students are new to the dietetic world, very familiar or unsure of what food related career they’d like to pursue, SDA is a great opportunity.
If
you’ve ever been to State Gym, you’ve probably seen the 40-foot rock wall decorated with colorful rocks and adorned with 10 long ropes beckoning you
to climb. Less known than the wall itself is the Iowa State University Mountaineering and Climbing Club. On Mondays at 7.30 p.m. in Beyer Hall, a crowd of 30 to 40 members
Mountaineering Climbing Club
&
By Kelly Olsen
fill room 1308: all with a common passion for the outdoors and, more specifically, rocks. Climbing is an adventurous and adrenaline pumping sport and is, in many ways, beneficial to your health. In addition to building physical strength, toning your muscles and building endurance, climbing has proven to boost brain function, reduce stress and teach very valuable life skills. Whether a beginner looking to get started in the sport of climbing or an experienced “wall rat,” the Mountaineering and Climbing Club offers all members a chance to improve their skills and socialize about the sport, as well as many opportunities to climb on walls and outdoors through organized trips. Treasurer John Swagerty says, “The club is not only a great resource for experienced climbers, but a fantastic place for people with no experience climbing, or even in the outdoors, to get their start and learn about the sport.”
ExerCYse
is Medicine is a student led organization that focuses on promoting physical
activity in various age groups of the community. It focuses on doing activities on campus, with senior citizens in nursing homes and with preschool-school age kids. ExerCYse is Medicine is part of a global campaign with a main goal of getting health care practitioners to promote more health and physical activity. The three main groups it has are the senior, the youth and the campus committees. Some other goals are to encourage students to use CyRide less while on campus, to keep kids active, especially during the colder months, and to keep the elderly active in their everyday lives. President Kaitlyn Hennings says that one of the
ExcerCYse is Medicine By Hannah Bresson
campus committees specific objectives is to organize a learning community called, CYdekicks. This learning committee will have mentors that promote exercise, diet and stress management to new and transfer students to set healthy habits.
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H E A L T H Y
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A visual guide to helpful, functional resources on campus to support your overall well-being
ERNE
AV L AKE L
By Kelsey Russell
LINCOLN WAY
PHYSICAL Recreation Services
When pondering your health, you may turn right to physical fitness. For those who feel the gym is an unfamiliar place and have some anxiety thinking of their initial visits, Iowa State has a solution. The personal training program through Recreation Services is a great way to get some guidance and support. Students of all training abilities—especially those wanting to challenge themselves—can check out the weightlifting club that meets in the Beyer Gym.
MENTAL Outdoor Rec
Counseling
Student Counseling Services State Gym boasts one the coolest, cheapest (SCS) is a valuable, free tool therapies: the Outdoor Rec program. Want to for every ISU student. When go kayaking? Rent one for cheap. Bike needs you feel yourself becoming a replacement part? Bring it over for repairs. overwhelmed, whether from Interested in trying out the climbing wall? Take a exams, work, relationships brief climbing workshop. Need a weekend getaway or other stressful situations, or even an entire Thanksgiving week retreat? talking through the issue at Outdoor Rec’s got you covered for those too. Check hand may be a good solution. Nearly half of all it out for yourself at the Outdoor Recreation offices college students report having been so stressed or on the lower floor of State Gym depressed at some point during college, they could not function. Don’t think your situation is not worth talking through.
Wellness is the complete integration of body, mind, and spirit - the realization that everything
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we do, think, feel, and believe has an effect on our state of well-being.
— Greg Anderson
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CAM NTRAL
BEACH ROAD
RO AD
OSBORN DRIVE
UNION DRIVE
E
LINCOLN WAY
Biofeedback
Between classes, friends, family and extracurricular activities, being a college student can sometimes be a demanding task. SCS offers a process called biofeedback to help. You meet with an instructor and go through a simulation, allowing you to recognize what triggers stress in our bodies. You then learn processes to manage your stress reactions and promote relaxation. It is a great place to reflect, slow down and quiet the noise of your life for a bit.
Yoga, Mindful Meditation
Yoga and meditation classes are offered through State Gym’s Mind & Body program. The classes promote connection in the muscular system as well as awareness of breathing and individual wellness. The classes are also a great way to spend a rest day: getting in some recovery and stretching, challenging yourself with balance postures or simply testing your flexibility as a beginner.
NUTRITIONAL The SHOP
Students Helping Our Peers (SHOP) is a hidden gem many ISU students are unaware of. This food pantry, run by students, for students is located in 2616 Food Science Building and opens its doors to everyone. It’s also always looking for volunteers to stock products and run the pantry, which is an excellent way to help fellow ISU peers.
Net Nutrition
ISU Dining has developed this online tool for students to be more informed on their dining choices. All campus dining centers and cafes list their weekly menus with full nutritional information–just like comparing food labels. This is a great tool for those with food allergies or those trying to be more conscious of their food choices.
Smart Eats Program, offered by State
Smart Eats is a brand-new program designed to help students make smarter nutritional choices. It offers a Smart Eats orientation, a six-week Smart Eats program, and a 30 minute one-on-one sessions. What’s more is, fitness staff and dietetic students work with students in the program (similar to personal training) and the orientation is free! Visit the Smart Eats page on Iowa State’s Rec Services website for more information.
Horticulture Community Produce Program
The Horticulture Community Produce Program offers fresh produce, grown and harvested at Iowa State’s Horticulture Research Station. Orders can be made fresh for pick-up outside Curtiss Hall on Fridays. Visit foodlo.cals,iastate.edu for more information.
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STRETCHING By Emily Benda Photography Jenna Reeves
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to Fitness:
Cyclone Marching Band Stays in Tune With Yoga
As
the sun sets over an outline of auburn and golden trees, students flood into an open grassy area nestled between the backside of the armory and the Iowa State University Cemetery. Arriving on bikes or by foot, students gather in pods around the large white rectangular outline where ladders and number signs are carefully placed marking the practice field. Flags are twirling, a trumpet exclaims and people joke around until the shrill sound of a whistle signals 5 p.m. The Iowa State University Cyclone Marching Band practice has begun. The group does a lap finishing in a block where they are lead in a brief yoga warm-up. “Exhale and lean back … come up from second plank and exhale into downward facing dog … inhale and move your hand up.” Sun salutations and downward dog are not quite the terms you’d think to hear when peeking in on a marching band practice. However, for the Iowa State University Cyclone Marching Band, it is just a typical warm-up routine led by senior piccolo player, Dillan Glock. The marching band has recently added yoga into its warm-ups, along with the usual lap around the field and breathing exercises. Steven Smyth, the director of the band, says he wanted to find a routine that was more advantageous to students than the static stretches done in the past. “I am constantly looking for ways we can stretch and have stretches that are beneficial to our students, and I’m just trying new things,” Smyth said. Glock was recommended to Smyth, by
one of the band’s administrators, as a good leader for warm-up exercises. Glock has been practicing yoga since high school and says she was happy everyone in the marching band was really open to the new warm-ups. As for Smyth, he has nothing but positive remarks for Glock’s yoga contributions. “[Glock] does excellent for us,” he says. “She designed a custom routine that helps us stretch the things we need to stretch to be able
to accomplish what we accomplish. And the students love it, I thought they were going to hate me for it, but, you know, they enjoy their lap, [and] they enjoy their yoga every day.” Involved would be the word to describe the Cyclone Marching Band. It is not so easy to become one of the 350 members. Each musician must audition every year, performing a musical piece and step routine. There are long, nine-hour practice days under the blazing
August sun, where members will learn full shows for the upcoming football season. “The thing that surprised me the most, was how much work you put into it,” says sophomore clarinet player Jonny Schmidt. “You have to memorize all the new music and stuff, and you realize how close of a family it is. It’s a really connected group.” Throughout the school year, the band practices Monday through Friday. Most practices consist of learning new formations and memorizing the music to be played at halftime shows. The Cyclone Marching Band will learn 56 tunes for the football season, as well as formations for the five full halftime shows. “We always say, it’s the only work out we need,” Schmidt said. Smyth agrees, the band works hard, both musically and physically. “What we do is as much athletic as it is musical,” he said. “While, you know, a lot of the stereotypes of band people are very interesting, the realities of band people is usually quite different from the stereotype.” Though being in the band may seem strenuous, members say the memories made together make the hard work worth it. From singing “Happy Birthday” to members after practice to going around neighborhoods on Halloween night, the Cyclone Marching Band is full of traditions and new opportunities like yoga to keep members on their toes. “You get out there with all your friends, and you’re doing everything together as a group,” Glock said. “And it’s just loads of fun.”
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BUILDING A HEALTHY BUDGET College-minded financial guidance for the every day student By Rachel Geronimo BY RACHEL GERONIMO Photography Bei Wei Chng PHOTO BEI WEI CHNG DESIGN RICHARD MARTINEZ
The
weekend is fast approaching, and you know what that means? Payday is coming. After a week full of hard work and anticipation, we simply can’t wait to get that money in our hands — just to turn around and spend it. But as broke college students, we don’t always seem to have that luxury. We know that students struggle with managing their money wisely, so to serve as guidance, we have created an avenue we hope will be a healthy investment for your lifestyle. Here are some tools and resources you can use to build a healthier budget on your buck.
IT’S TIME TO ADULT First things first, budgeting becomes personal, so you have to find the method that works best for you. Be your own financial advocate, because no one else cares as much about your money as you do. Ask questions, do your research and use your resources to your advantage. There are various applications, such as smartphone apps and excel sheets, that can help you get organized and stay consistent with your finances. Overall, look out for yourself.
BE INVOLVED, BE AWARE AND KEEP TRACK.
BE S.M.A.R.T. Goals are really important, so pinpoint your financial destinations. According to graduate student and financial adviser in training at the ISU Financial Counseling Clinic (FCC) Sara K. Ray, the financial planning and counseling field implements S.M.A.R.T., a goal reaching tool, which helps individuals locate their main objectives when planning out their budget. “S” stands for specific. This goal has to be clear and defined. It can’t just be something abstract, like a European vacation. “M” stands for measurable. This goal has to be something you can actually track and has a numeric value. “A” stands for attainable. This goal has to be something that you can actually reach with the resources you have at hand. “R” stands for realistic. This goes along with attainable, because it has to be connected to your real-life circumstances. “T” stands for time bound. You want to make sure you attach a date to every single thing you are planning.
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It can be as small as knowing the dates for when your bills are due, to a larger, more longterm goal, which can be something that you’re planning for in the next five years. Take these concrete steps to get to your specific goals. You need to ask yourself which goals are important for you to achieve, and then understand your financial plan should be orientated around the S.M.A.R.T. strategy.
Naturally, we tend to spend money and not think about it — especially if you’re using a debit card. Tracking how much you spend on a daily basis and finding an average of how much you’re spending can be eye-opening. Program Coordinator and Financial Adviser for the Student Loan Education Office at Iowa State University, Jennifer Schroeder, says the biggest thing you can do is to be involved. Make sure that you are aware of when your money is coming in, where your money is coming from and where your money is going. The best way to track your spending and other financial information is to set aside a file. No matter your method, K. Ray says this procedure will help you get a better understanding of where you stand financially. Using a file will be an easy way for you to navigate and create changes to budget wisely. It’s important to be aware of your financial status, because it’s going to provide you the knowledge you will need after you graduate college and you’re in the real world.
KNOW YOUR INCOME AND EXPENSES. The traditional way to do a budget is to create a chart tracking both income and expenses, according to research member and financial adviser of the FCC, Clinton Gudmunson. One column will track your income and the other column would be your expenses. In the end, you want all of your income and all of your expenses to equal each other. We call this zero-based budgeting. This is something that a majority of students need to acknowledge; because, generally, we have higher expenses than income. By locating both variables, you’re able to create a plan that can evenly distribute your income with your primary expenses.
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P R O T E I N ! By Hannah Bresson & Lauren Millen Photography Bei Wei Chng
As
college students, most of us are trying not to gain the dreaded freshman 15. Emphasis on the trying. Protein is essential for gaining muscle, and muscle burns more calories than fat, so who doesn’t love that? Protein powder has a bad reputation for boring, daily protein shakes. There are so many other ways to get a boost of protein in your diet, however. Here are some easy and delicious protein powder recipes that will have you begging for more!
Basic Protein Smoothie INGREDIENTS Base: ½ cup yogurt 1 scoop protein powder ½ cup milk Optional: Handful of ice ADDITIONAL MIX-INS 1 cup leafy greens (recommended) ¼ – ½ cup oats 2 tablespoons flax meal 2 tablespoons chia seeds 2 tablespoons nut butter ½ – 1 cup fruit (berries, mango, pears, etc.) 1 Banana 1 teaspoon spices (cinnamon & nutmeg) Fruit or vegetable juice DIRECTIONS »» Combine all ingredients in a blender, except for the ice, and mix until well blended. »» If the smoothie is too thick, add ingredients like juice or milk to reduce the consistency. If the smoothie is too thin, add bulking ingredients like a banana, more yogurt, oats, or flax meal to increase the consistency. »» Once the desired consistency has been reached, add ice and pulse until crushed.
Sweet Potato Protein Pancakes Yield: 4-6 medium pancakes INGREDIENTS 1 small sweet potato, cooked 1 small banana ½ cup egg whites ½ cup protein powder (vanilla flavor recommended) DIRECTIONS »» Rinse and dry the sweet potato, pierce the skin with a fork, and microwave until cooked (approximately 5 – 7 minutes). »» When cool enough to handle, scrape the orange flesh from the skin into a blender. »» Measure the rest of the ingredients into the blender, and blend until completely mixed, (approximately 2 – 3 minutes). »» Spray pan or griddle with nonstick spray and pre-heat on medium heat. »» When the pan is heated, pour the batter into pan using a gravy ladle or ¼ cup measuring cup. »» Flip the pancake over once bubbles have started forming and popping on the surface. Continue heating until the batter has cooked all the way through. Recipe adapted from: www.bodybuilding.com/fun/docs/2012/ banana-vanilla-protein-pancakes.pdf
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Protein Brownie Yield: 6-9 large brownies INGREDIENTS ½ cup of your favorite protein powder (see notes*) 2 tablespoons (1 ounce) cocoa powder 2 eggs 2 tablespoons butter or coconut oil, melted 2 tablespoons unsweetened applesauce 2 ½ tablespoons – ¼ cup honey or maple syrup ¼ teaspoon baking soda (leave this out for denser brownies, though they will be thinner) Optional: chocolate chips/nuts to mix through or our chocolate frosting recipe to top DIRECTIONS »» Preheat your oven to 320 degrees. »» Grease and/or line a 6-inch square brownie tin (you can use an 8-inch tin or round tin, your brownies will be thinner if your tin is larger. You can also use muffin tins) and set aside. »» Mix together all of the ingredients, stirring until just combined and add any mix-ins desired. »» Pour your brownie mix into your prepared tin and bake for 15–25 minutes, or until your brownie is cooked through and a skewer inserted into the middle removes clean. »» Baking times will depend on the thickness of your brownies so keep an eye on them! Notes: *Protein powder weights will vary. We use this organic rice protein powder and a ½ cup weighs around 2 ounces, or just over two scoops. Use whatever protein powder you prefer, and choose a paleo or grain free protein powder if you want to make this paleo or grain free. **If using a sweetened protein powder, you may find ¼ cup honey/maple syrup is a little too sweet so adjust it to your tastes!. Recipe by Southern In Law at: www.southerninlaw.com/p/ recipage.html?recipe_id=6071699
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Mint Chocolate Chunk Protein Popcorn Nutrition info per serving: Calories: 140, Fat: 3.5 grams, Carbs: 7 grams, Protein: 13 grams Yield: 2 servings INGREDIENTS ½ Mint Chocolate Chunk Quest Bar ¼ cup mini chocolate chips 2 – 3 drops mint extract 1 scoop of chocolate protein powder ¼ cup popcorn kernels 1 tablespoon + ½ teaspoon coconut oil Optional: ½ tablespoon Andes Mint Chocolate candies DIRECTIONS »» Break the Quest Bar into approx. ¼ inch pieces and scatter on a baking sheet. Carefully broil on high for 2 – 3 minutes until slightly toasted and firm to the touch. (Watch closely, as they will burn easily.) Remove from oven and let cool 3 – 5 minutes. They should be somewhat crunchy. Place in a mini food processor and pulse for 15 – 20 seconds. Set aside. »» Combine chocolate chips, mint extract, and 1 tablespoon of coconut oil in a small bowl. Heat in microwave for 20 second increments (stir between each) until completely melted and smooth. Slowly stir in protein powder. Mixture will be very thick. »» Place popcorn kernels in a lunch-sized brown paper bag with remaining ½ teaspoon of melted coconut oil. Shake in bag 15 – 20 seconds to ensure kernels are coated with oil. Fold top edges down 3 – 4 times. Heat in microwave on high for 2 – 2 ½ minutes. »» Remove from microwave and pour into a large bowl. Using your hands, carefully coat the popcorn with the chocolate protein mixture. Sprinkle mix with reserved crushed Quest Bar and toss to coat popcorn. »» Add chopped Andes mint chocolates if desired. Serve immediately. Recipe adapted from: Quest Nutrition. Quest Nutrition Mint Chocolate Chunk Protein Popcorn By Clark Pagadua. www.blog. questnutrition.com/quest-nutrition-mint-chocolate-chunk-proteinpopcorn/
Crunchy Protein Bites Yield: 20 – 30, 1-inch bites INGREDIENTS 3 cups toasted oats or rice-crisps cereal, crushed 1 cup unsweetened coconut flakes ¼ cup Greek yogurt ¾ cup of natural peanut butter ¹/³ cup honey 1 scoop protein powder Optional mix-ins: mini chocolate chips, chopped nuts, or sunflower seeds DIRECTIONS »» To crush the cereal: place cereal in a gallon-zip lock bag, remove the oxygen, and seal it. Using a rolling pin (or a spoon), crush the cereal until you end up with about 2 cups worth. »» In a large bowl, combine the crushed cereal and unsweetened coconut. »» In a separate bowl, combine the Greek yogurt, peanut butter and honey and mix well. Then, slowly add in the protein powder. »» Pour the liquid mixture over the cereal and coconut, and mix until the batter has roughly the same consistency of cookie dough. »» Stir in any optional mix-ins. »» Using a cookie scoop or spoons, form the batter into 1-inch balls. »» Refrigerate for at least one hour to allow balls to set, then transfer to an air-tight container and store in the refrigerator or freezer. Recipe adapted from: www.iamthatlady.com/high-protein-low-fatsnacks/
Protein-Packed Muffins Nutrition Information per cup: Calories: 151, Protein: 8 grams, Carbohydrates: 14, Fat: 6 grams Yield: 18 regular muffins INGREDIENTS Dry: 2 cups ground oats 2 scoops protein powder 2 teaspoons cinnamon ¼teaspoon sea salt 2 teaspoons baking powder 2 tablespoons chia seeds Wet: ¼ cup brown sugar or honey 2 teaspoons vanilla extract 1 cup unsweetened applesauce 1 cup milk of choice 1 egg ½cup natural peanut butter Optional toppings: blueberries, chocolate chips, chopped nuts, shredded coconut, raisins, etc. DIRECTIONS »» Preheat oven to 375 degrees, and prepare muffin tins by using baking liners or coating with nonstick cooking spray. »» In a large bowl, mix together all of the dry ingredients »» In a separate bowl, whisk all of the wet ingredients together. »» Make a well in the dry ingredients bowl, and pour in the wet ingredients. Gently fold ingredients together until well-combined. »» Fill the prepared muffin tins until approximately 2/3 full (about ¼ cup). »» Optional: add toppings of choice to each muffin »» Bake for 15 – 20 minutes, or until a toothpick inserted into the middle of a muffin comes out clean. »» Remove the muffins from the oven, and let them cool 5 – 10 minutes. Transfer muffins to a wire rack to continue cooling. Once cool, store in an airtight container or wrap individually in plastic wrap. Recipe Adapted from: www.eatrealhealthyfood.com
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ACHIEVING BALANCE A GUIDE TO A BALANCED DIET AND A BALANCED LIFE
By Megan Slattery & Megan Rodahl
EAT
BALANCE YOUR
PLATE
BREAKFAST
Grains
Veggies
Protein
THE DO’S & DON’TS
DO: EAT YOUR CALORIES
Dairy
Fruits
CALORIES
BREAKFAST = BRAIN POWER! DON’T: DRINK YOUR CALORIES
“MY PLATE” TIPS: “When students ask me, ‘How can I eat healthier?’ my first response is usually ‘eat more fruits and vegetables,’” says Anne Oldham, a food science and human nutrition academic adviser. These foods contain a variety of nutrients that help maintain a healthy balance in our bodies. They’re an excellent source for potassium, dietary fiber, folic acid, vitamin A and vitamin C, which are essential for overall immune health. Additionally, fruits and vegetables provide a lower amount of calories per cup when compared to highercalorie processed foods. Think of one cup of carrots compared to one cup of potato chips: the same amount of each, but the nutritional value of the carrots doesn’t even compare to the chips. According to ChooseMyPlate, students should aim to “make half of their plate fruits and vegetables.” This can be a variety of the two food groups, and can even be incorporated into other parts of your meal. Maybe you try adding berries to a waffle, or, one of my personal favorites, adding broccoli to macaroni and cheese!
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The most-important-meal-of-theday has been controversial as far as its significance. But studies have shown a
From sodas and fruit juices, to the fancy coffee drinks increasing in popularity, many students aren’t aware of the
strong connection between the morning meal and function for the rest of the day.
calories they’re taking in—and the lack of nutritional value in those empty calories. It’s easy to consume a lot of calories with
Oldham says, “There is some really strong research showing that when students eat breakfast, memory recall and academic performance improves.” One thing she also stressed is the importance of protein. “Having a good protein source at breakfast helps with satiety throughout the morning,” she says.
a beverage; with tasty add-ins, such as flavored syrups, extra packets of sugar and the infamous whipped topping, the calories and sugars add up but provide nothing in return. That pumpkin spice latte you’ve been dying to have? A venti, the 20-ounce size drink Starbucks offers its customers, packs a whopping 400 calories, and that’s
Adding a protein source eliminates the likeliness of a mid-morning hunger strike. And nobody wants to be that one person in lecture with their stomach growls heard across the room.
without whip. Yet there is little to no nutritional value found in these drinks. Have you ever felt full after a coffee drink, maybe a frappuccino or mocha, only to find your stomach rumbling one hour later? Your body didn’t get the nutrients it needs to properly function, and is now demanding you feed it real food. Though these sugary drinks are tasty, it’s essential to get a mix of nutrients so we’re not finding ourselves in starvation mode later in the day.
PORTION
CONTROL Go ahead, have some cake. Eating healthy isn’t about not having dessert, it’s about having the correct size of dessert.
Recently, Iowa State University dining facilities have changed a number of their meal options from self-serve to pre-
DAILY
DAIRY CALCIUM SUPPLEMENTS -Cheese -Yogurt -Almonds -Oranges -Kale
portioned. Simple Plate, found at the Union Drive Marketplace, emphasizes clean-eating and proper portions. This is a great option, especially when there isn’t much time to decide on a meal. Iowa State University dining dietician, Lisa Nolting, likes to tell students that all foods, in moderation, can fit into a balanced diet. Another Iowa State dining advancement is cutting down the sizes of the desserts. Instead of 1.5 ounces, the cookies are now 1.3 ounces, and the size of the cakes and bars have been reduced by half. So indulge in that turtle cheesecake, and don’t feel too guilty afterwards.
SNACKS
ON THE GO
Whether it was mom and dad’s insistence of a glass of milk with every meal, or the images of celebrities asking if you’ve “Got Milk?” from a young age, we were taught the importance of including calcium in our diets. However, with the array of choices at the fountain stations in dining centers, milk can easily be overlooked. Luckily, there are other ways to supplement the calcium you need in your diet. By incorporating dairy foods-such as cheese and yogurt, or even non-dairy sources like almonds, oranges or kale, you can get the calcium needed to
Whether it’s not having a meal break between classes or spending long hours at the library, many students resort to eating food on the run. Yes, those Mini-Oreos do sound amazing right now. However, they’ll cause a sugar crash later, leaving you exhausted. Making sure to pack healthy options will keep you full and focused. Fruit, yogurt, and homemade trail mix, portioned into snack bags, are smart choices. This nutrient-packed mix will supply you with protein and healthy fats as well as some carbohydrates to keep you energized.
THE FRESHMAN 15
FACT OR
MYTH? The Freshman 15 is a myth! Expert Tip: Skip Cyride, stay active by walking and biking to class
“Have you seen Starbucks’ new toasted graham latte? I think I gained the freshman 15 just looking at it.” There’s so much hype around putting on extra pounds the first year of college. So is it true? Nolting wants students to know that the “Freshman 15” is a total myth. Studies have shown that students only gain typically two to five pounds within their first year at college. She encourages students to be conscious of their choices, but not to obsess over the issue too much.
keep your bones strong for a lifetime.
Keeping meals centered on fruits, vegetables, whole grains and protein should lead to a happier, healthier year.
INDIVIDUALITY
Keep in mind that everyone’s body is different. We should make our
IS KEY
dietary and fitness choices on an individual basis. Our goal is to provide you the tips and tools so you can make healthy choices in your life. If you have any questions or concerns, contact ISU’s dietician Lisa Nolting. As long as you are enjoying a healthy, happy life on campus, your experience at Iowa State should be nothing less than an amazing adventure!
It won’t happen overnight, but by making conscious decisions about our health, your BALANCED DIET can become a BALANCED LIFE.
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a p H t p e * h n S
s
A Healthier Poop For A Healthier You By Hannah Marsh & Kelly Olsen
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Disclaimer: This article is not for the faint of heart – or should we say stomach? If you aren’t a person who particularly cares about why the loo looks the way it does after a long night of drinking, or how a diet of only vegetables may not cause you to be the most pleasant-smelling company at the end of the day, I would turn away now.
The
Science of Eating defines bowel movements (for our politically correct friends) as what is left after our body takes out all of the nutrients it needs from our food. The color, odor, shape and sound when shit hits the fan – or water in this case – can all tell you important information about the healthiness of your digestive tract. It’s time to be honest with ourselves. Pooping is normal. Pooping is healthy. Pooping is a part of everyone’s everyday life. But have you ever thought about how much you can learn from these smelly secretions? How your poop looks can give clues to what’s going on inside your body. Next time you visit the porcelain throne, take a moment before you flush to identify the shape, color and texture of your waste - you might find a lot out about the state of your digestive system. To understand the helpful hints that your poop is “dropping” (excuse the pun), you have to first understand what makes up a healthy digestive system.
Each and everyone’s system is unique, and everyone has certain tolerances toward specific foods. While scientists have been unable to pinpoint exactly why this is, Suzanne Hendrich, professor of food science and human nutrition says that it is important to know and understand the limits that your body can take and which foods are good and bad for your system. She says another important key to a healthy system is regular water intake. In the digestive tract, the water flows in to make what is being digested more liquid-like, and by the time it makes it’s way to the large intestine the excess water is removed, leaving you with a healthy, passable stool. “Make sure fluid intake is adequate. Based on general observations, drinking 8 glasses a day is a healthy rule to live by,” said Hendrich. She also suggested a regular fiber intake. “[Today] the average intake of dietary fiber is only about half of what is recommended. Eat whole grains, plant foods, fruits and vegetables and beans to regulate bowel movements.” While you should try to follow these general rules, there can always be a slip up, and your poop will let you know what the issue is. While poop can come in a variety of shapes and sizes, it’s important to know what your body is trying to tell you and what you can do to improve your diet. Not sure what to look for? Let’s start with the basics: Color: “Changes in patterns can indicate a change in health,” explained Jamie Hicks, advanced registered nurse practitioner (ARNP). “Red stool is definitely a red flag. Dark or red colored feces are a sign that something could be internally askew.” This could range from hemorrhoids to an ulcer or cancer, so it’s crucial to give your doctor a call if this sounds like you!
Odor: To the person who truly thinks their sh*t don’t stink – The Science of Eating’s website tells us that would generally mean you are consuming a subpar diet and lacking necessary nutrients. However, an odor that is consistently resulting in dirty glares and snide comments from your roommates might be something to get checked out. It could be a sign of Celiac Disease, Crohn’s Disease, Chronic Pancreatitis or Cystic Fibrosis Shape: If you’re anything like me, you probably never gave much thought to the shape of your poo. However, while there’s no need to worry about it too much, hard lumps could mean you aren’t getting enough water, and diarrhea that lasts for more than 24-48 hours is definitely something to get checked out! Many aspects of a person’s health that go unnoticed can be detected by a single glance into the toilet. By taking just one, possibly uncomfortable, moment before you flush, you might be able to prevent larger issues. “We often take for granted the things our body is trying to tell us,” said Hicks. “Take a minute and look at it. Don’t ignore these important messages from your body!”
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WELL
BALAnCED Visit our website for resources to help you eat a balanced diet while dining on campus!
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
INTRAMURAL SPORTS
OUTDOOR REC
SPORT CLUBS FITNESS & WELLNESS
Recreation Services prides itself in providing the very best in collegiate recreation. Our programs are created for everyone, whether you’re just getting started on your wellness journey, have been competing in a sport all your life, or just looking for some fun. We hope that you find many ways to take a break and have some fun with us!
Check out our NEW website for more information! www.recservices.iastate.edu
/ISURecreationServices /ISURecServices /ISURecS
Student Health
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