EASY
MEAL
JUST A
SELF
PREP
SAMPLE
DEFENSE
FACTS
CLEANSE
YO’ SELF
BREAK
BEST
THE CHAIN
WORK MINIMALISM &
OUT S H O ES
FIGHT
CLUB
ENERGIZE
YOUR
MORNING
te a e r c o t nts e d u t s s e t h t o i m w o r g p at h t t Workin n e m iron v n s e s e y t c i c s r u s e ent d a univ u t s & g wellbein
STUDENT WELLNESS
SU I L L E W E B u : s d u e . t e i t s a i t V .ias s s e g soon! n n l i l m e o c , w n student nt employment informatio
Be on
tude
ut for s o k o o l e th
LETTER FROM THE EDITOR You may notice this semester, the magazine looks a little different. It’s true, we’ve grown and changed, much like you have throughout your college journey. Happy Strong Healthy Magazine always strives to be a reflection of our readers and this semester we’ve worked through challenges, stressed a lot and achieved our goals, right alongside you. Our goal is to give you stories that help you live your best happy, strong and healthy life, through every achievement and challenge. “Energizing Your Morning” helps you make the most of your day, “A Stolen Childhood” is the triumphant tale of surviving human trafficking that shows you can overcome anything and “Can’t Touch This” gives a fun take on self-defense tips we hope you never have to use. Lastly, I want to thank the amazing team that made this magazine happen. This issue has truly been a labor of love, hard work and dedication and it would have never been possible without each and every one of you. To my incredible team of directors, it has been an honor to watch you grow and lead. You are the best team I could have ever asked for. To our wonderful staff, thank you for your time and talent. I can’t wait to watch you lead the next generation of HSH.
BEST, RILEY
DIRECTORS
RILEY DUNBAR
CAITLYN McCREIGHT
BREANDAN McCLURE
ELLEN COLVILLE
JOEY BROWN
RACHEL GIVEN
KATE DuVALL
ALEXANDRA ZAHN
JESS BENNET
Editor in Chief
Director of Public Relations
Director of Advertising
Managing Edtor
Director of Design
Director of Photography
Director of Finance
Director of Content
Director of Copy Editing
OUR TEAM EDITORIAL Jess Bennett Ellen Colville Brittany Georgia Rachel Given Blake Lanser Caitlyn McCreight Rachel O’Brien Hannah Postlethwait Carly Reiser Mollie Shultz Alexandra Zahn
DESIGN Joey Brown Connor Graf Megan Kalb Kayla Rohan Layton Windust Xiayang (Sunny) Zheng
PHOTOGRAPHY Blake Lanser Hannah Postlethwait Claire Smith Brooklyn Vaske Alexandra Zahn
PUBLIC RELATIONS Hope Butler Ellen Colville Maddy Lerum
ADVERTISING Kate DuVall Abby Kruse Page Stanbery
ADVISOR Michael Wigton
CONTENTS HAPPY Energize your Morning
8
Stolen Childhood
10
Minimizing Life
16
Overcoming PTSD
20
Making Sense of Mental Health 20 Natalie & Roxy
26
STRONG Can’t Touch This
32
Sneak[er] Into Fitness
34
Map Your Workout
36
Gym to Class Fashion
38
How to Workout on Vacation
42
Partner Workouts
46
HEALTHY The Truth About Fad Diets
52
Avoid the Dirty Dozen
56
Sampling Veganism
60
Pour Descisions
64
Mastering Meal Prep
66
Weighing in on Protien
70
S T R O N G H E A LT H Y Some humble advice for whatever life brings your way
Energize Your Morning By: Rachel Given
Early morning classes are rough on everyone. Whether you’re a morning person or a night owl, we all need time to wake up our brains before hitting the lectures. Thielen Health Center staff physician Dr. James Bice has a few tips to wake up your brain and body before the sun rises.
8 Happy Strong Healthy
11 10 9 8
7
12
1
2 3
6
5
4
Step 1
Step 2
Step 3
Step 4
The first step to a great morning is to NOT hit the snooze button. Bice said the alarm takes you out of your REM sleep, known as rapid eye movement, and instead delays getting up and starting your day. Using the snooze button can create a vicious cycle and create unnecessary stress to your morning.
Bice’s second tip is to drink a big glass of water immediately after you get out of bed. This helps replenish what was lost during sleep and revs up your metabolism for the day.
Don’t skip breakfast! Bice recommends a mealwith lean proteins, carbs and lots of fiber to keep your body’s metabolism going.
Lastly, Bice recommended listening to your favorite music in the morning.
“They have found that this helps raise your dopamine levels, which makes you feel happy and energetic, too.”
“They have found that this helps raise your “It fuels the body’s dopamine levels, which production of serotonin, makes you feel happy and dopamine and melatonin energetic, too,” Bice said. in your body,” Bice said. Eggs, meat (yes, even Shockingly, Bice bacon) and veggies can recommended holding easily fuel you up for a full off on the caffeine until day of classes. Protein mid-morning. This allows bars and non-sugary your body to naturally cereal are other options wake up instead of if you don’t have time to artificially stimulating bring out the pots and pans. your brain and disrupting the natural process. Bice “There is no right orwrong, said caffeine pushes anything you prefer,” Bice around your entire cycle, said. “You just don’t want which can leave you things that will make awake until late hours you feel sluggish, like into the night. simple sugars or really high fat content. Then your body has to work to digest that, and that can make you feel tired.”
Take these tips into consideration when you register for your next 8 a.m., and be a successful, energized student! 9 Spring 2017
A Stolen Childhood By: Carly Reiser
This story contains explicit content pertaning to human trafficking, sexual assult, drug abuse and suicide.
Rebecca Anderson just wanted to die. These were the thoughts creeping into Anderson’s mind as she was forced to trade her young body for drugs and money. “I thought I would just wake up one day and I would just be dead, I was ready for it, I was ready to end my life back then,” Anderson said. According to the U.S. Department of Homeland Security, human trafficking is defined as modern-
day slavery and involves the use of force, fraud, or coercion to obtain some type of labor or commercial sex act. “I feel like a lot of people really don’t think it happens here in Iowa because Iowa is such a great state and there’s not a lot that happens here,” Anderson said. “I just want everybody to be aware that this is happening. It’s happening today and it could 10 Happy Strong Healthy
be happening next door and you just don’t know it.” Anderson was trafficked throughout all of Iowa in places such as: Marshalltown, Newton, Iowa City, and Des Moines. She said she was forced to meet these men in hotels or in their homes. Michael Ferjak, President and CEO of “I Know a Guy” Training & Consulting, said trafficking is more likely to go on in small
“
It’s happening today and it could be happening next door and you just don’t know it.
towns rather than bigger cities because there are more police officers in places like Des Moines. He said the traffickers believe people in small town Iowa won’t notice what is going on around them. The Iowa Code for human trafficking, 710A was established in 2006 and since then there have only been three cases in which the pimp was charged for human trafficking, said Ruth Buckels, AMP Statewide Coordinator & Teens against Human Trafficking Supervisor. Usually the pimps end up getting charged for possession of drugs instead of human trafficking, which is why that number is so low. Buckels is a foster parent and a few years ago she found out her foster daughter, now adopted daughter, had been trafficked before she was in the foster care system. She said she got a call from a lawyer saying they wanted her daughter to testify against her trafficker in Chicago, but they could not guarantee her daughter’s safety because her trafficker had people who would make sure she didn’t make it to the courthouse to testify. Buckels said her and her daughter made the decision together not to go to 11 Spring 2017
”
Chicago because it was unsafe for them both, but decided instead, they would educate people about human trafficking. This is where Buckels started her fight against human trafficking. According to the Polaris Project, within 72 hours of being homeless or on the run, one in three minors will be contacted for sex acts. The life expec tancy of someone involved in human trafficking from the first time they are exposed to it is seven years. Anderson’s story isn’t the typical runaway story. She had a simple family life until 2001 when her family faced their biggest tragedy. Her brother was killed in a fire explosion in Marshalltown, Iowa. She was 11 years old at the time and she said that’s when her family started to break apart. “My parents turned to alcohol and my other siblings just did their own thing and that left me and my twin sister to [fend] for ourselves,” Anderson said. “I kind of started going down the wrong path, I met a boy and his name was Sean.” Sean was 22 years old when he first encountered Anderson.
They met through mutual friends and he told her all the things she wanted to hear. He told her he loved her and was there for her, but then he introduced her to drugs. Betrayed love is the most common reason for people to get involved in trafficking Buckels said. Traffickers look for anyone with a vulnerability and they will use
“
was severely beaten. Not just a few slaps on the face, but she was, “beaten to a bloody pulp.” Anderson still attended school and was allowed to see her family, but no one questioned the bruises on her face or the missing hair on her head. She couldn’t tell anyone what was happening to her because Sean threatened to kill her and have his friends go after her.
Anderson’s life was not what she expected it to be. She had hopes and dreams of going off to college and graduating with honors. She wanted to become an elementary school teacher, but most of all, she wanted to be a mom. Due to a sexually transmitted disease Anderson contracted while being trafficked, doctors told her she had a 95% chance
The only way I could get the drugs was I had to have sex with guys.
it against them. “I trusted this guy and thought this guy could help me to deal with the coping of my brother’s death and he took advantage of that and basically robbed me of my whole teenage years,” Anderson said. She was 11 years old and addicted to Marijuana, Meth, and Crack Cocaine. She was forced to do the unthinkable in order to make the money or get the drugs Sean wanted. “The only way that I could get the drugs was I had to have sex with guys,” Anderson said. “Some of them that I had to have intercourse with were old enough to be my grandpa.” If she wasn’t able to come up with the money or get her hands on the drugs Sean desired, she
“Why didn’t my parents just say, ‘hey what’s going on with you?’ But the school system, why didn’t they reach out?” Anderson said. This went on for about three years and she blamed herself for a long time. People need to be looking for the absence of normal and be more aware Buckels said. In the relationship between a pimp and their victim, there is always a difference in power. Buckels said normal is a partnership and a team, not one person making all the decisions for both people. “I think part of people’s ignorance around human trafficking is it’s just too dark to think about and they don’t want to see what’s happening right next door,” said Alissa Stoehr, an Iowa State University Women’s and Gender Studies professor. 12 Happy Strong Healthy
”
of never being able to conceive her own children. This is an STD she will have for the rest of her life and has caused her many complications. For someone who is being trafficked, there is a very high chance they will be exposed to an STD and “that has become a norm,” Buckels said. “There were a lot of foreign objects used during these sexual intercourses that scarred and destroyed a lot of my cervix and uterus,” Anderson said. Due to many complications with the STD, about a month ago Anderson had to get a hysterectomy and remove everything. She had to do this in order to stay healthy. Even though she has been faced with many challenges in her life, five years ago a miracle happened.
“By the grace of God I have a 5-year-old child…She’s a blessing and the weird part about it is my daughter was born on my deceased brother’s birthday,” Anderson said. Anderson finally got out of trafficking when she was 14 years old thanks to her twin sister. “My sister Jessica made me write a letter to her explaining everything I’ve done and everything that happened in my life…she just wanted her sister back,”Anderson said. After reading the letter, her sister went to the juvenile court system and Anderson was sent away to drug centers and detention centers. “My biggest support system would be my counselors and my treatment facilities I went to,” Anderson said. Stoehr said the biggest thing she’s found in her research is people overcome being trafficked when people believe them because they are given a voice, they are being heard, and they are given a support system. She said people don’t 100% overcome any crime against them, but they find coping mechanisms to deal with it. “I’m not saying I’m 100% cured and I don’t have flashbacks, I go back to Grinnell to visit my mom and just going down the street I think, ‘hey I know that house because I almost died in that house,’” Anderson said. “I get a lot of flashbacks just seeing some of the people in my high school and just thinking, ‘hey I know something about your dad that you don’t know.’” On top of being trafficked, when she was 12 years old her father raped her and her mother didn’t want to believe it. Anderson’s own family was not aware of her trafficking situation and they turned their backs on her. She said she was shunned by the family and her twin sister followed with what the family said and she was left alone. “It took a lot for my family to even consider me a human being because they downgraded me and they thought I was nothing,” Anderson said. Her family disowned her for a very long time and recently they have started coming together again.
13 Spring 2017
[P]art of people’s ignorance around human trafficking is it’s just too dark to think about.
”
“The problem with today is we are looking for the wrong things, they’re not always locked up and tied up in a closet,” Ferjak said. Ferjak said police officers get four hours of human trafficking training and state troopers get six hours. This is a one-time training session officers need to pass the police academy. Officers are trained to look for and notice things out of the ordinary or things that don’t add up, Ferjak said. “I didn’t want to press charges on him; a lot of it was still fear of what was happening,” Anderson said. “I was weak when everything came out and I wasn’t ready to face reality, I wasn’t ready to face what he had done.” According to Ferjak, if someone is sentenced ten years in prison on a general felony, they could end up only doing 18 months
14 Happy Strong Healthy
of it. But if someone is charged with a forcible felony, they must serve at least 70% of the original sentence. It was only in 2015 that Iowa changed the human trafficking law from a general felony to a forcible felony. On average, victims of human trafficking have sexual encounters with 15 people a day and will voluntarily go back to their pimps seven to eight times after being rescued, Buckels said. She said this happens because the trafficker manipulates the victim into thinking what they have is love. The traffickers know all the right things to say to their victims and they also fill their head with threats. Buckels said when victims are ready, they will seek help and they will have the opportunity to turn their lives around. “He (Sean) did actually try to contact me when I got sent to a
residential facility, I was able to make home visits and I will never forget this day,” Anderson said. “I came home and he was there waiting on my front porch and he scared the living, and I mean LIVING daylights out of me and he told me right then and there, ‘If you say anything I will kill you.’” Anderson’s trafficker is currently serving time in prison for other charges not related to her case. Anderson is now 27 years old and has been out of trafficking for quite some time. She works at the Youth and Shelter Services (YSS) office in Webster City where she continues to fight against human trafficking and help victims. “Our generation, we are what’s going to show the generation behind us,” Anderson said. “I think if we can get the world more involved and we can get the resources and knowledge and the signs and what to look for, we can drastically knock this issue down.” Buckels said YSS has many resources such as counseling services, treatment services, and medical services for trafficking victims. She said when victims have had enough and they are ready, YSS is a resource ready to listen and ready to help. YSS will not turn their backs or shut their door on anyone who comes to them Buckels said. Buckels met Anderson through YSS when she was hired on and started to share her story. Both these women have the same goal; they want to educate as many people as they can about human trafficking. Buckels said the National Hotline for Human Trafficking is, 1 (888) 3737888 and it is available to talk to someone 24/7 and offers over 200 languages. This Hotline can be used to report suspicious behavior or for victims to call and receive help Buckels said. When suspicious behavior is noticed, call the hotline and tell them the situation. Approaching a victim and their pimp could make the situation worse and put you and the victim in danger. “It’s something I’m faced with every day, but I have the resources and the therapy and what they taught me on how to deal with it,” Anderson said. “And of course, now I have my family.”
15 Spring 2017
min i m mii zi z i n g l i fe By Hannah Postlethwait
Defined by the trailblazers of the movement, minimalism means living with less. It’s a popular idea among millennials.
16 Happy Strong Healthy
I
was introduced to the idea of minimalism the first time I saw Fight Club, a popular film based on a novel of the same name by Chuck Palahniuk. Although it may be cliche to love Fight Club, the movie taught me a valuable lesson. I was quite literally shaken to my core by the thematic elements weaved into the violent and chaotic storyline. At the conclusion of the film, as the city is exploding and crashing in unison with the Pixie’s anthem, “Where is My Mind,” I felt triggered and enlightened. Minimalism is about living without the literal and metaphorical baggage that arrives with owning too many physical possessions. It isn’t about living and traveling in a van, living with less than 10 items or detaching yourself from the outside world. The beauty of the minimalist movement is that it doesn’t have many restrictions. It’s more of an idea, a template or a manifesto. Joshua Fields and Ryan Nicodemus, known to their 4 million readers as “The Minimalists,” are pushing the trend and helping people to live with less. They’ve professed their message on platforms including ABC, CBS, NBC, The New York Times and countless other news outlets. In their own words, “Minimalism is a tool that can assist you in finding freedom. Freedom from fear. Freedom from worry. Freedom from overwhelm. Freedom from guilt. Freedom from depression. Freedom from the trappings of the consumer culture we’ve built our lives around. Real freedom.” 17 Spring 2017
““The things you used to own, now they own y o u .” In an effort to pursue minimalism in my own life, I began boxing up my things at home as well as at college, questioning what was necessary as opposed to dispensable. While I began boxing up my things at home as well as at college, questioning what was necessary as opposed to dispensable. While struggling to dispose of physical possessions, I was overwhelmed by the desire to keep expensive dresses I never wore, a collection of books I would never read again, and an accumulation of a lifetime of notes, homework and doodles. I can’t speak for everyone, but I have a tendency to cling to objects and fragments of my past because of an emotional attachment and memories that I imagine will fade in their absence. At the end of the day, I understood that the moments and experiences associated with these objects were what mattered most. Dispensing of a dress would not erase the memory I had associated with it. When introduced to Fight Club, I was tuned in to the idea that the things I owned were hindering my life more than they were helping it; they overwhelmed me. To understand that most things aren’t necessary is a powerful idea, and it goes against everything we’ve been taught. It’s not to say that we shouldn’t have special, valued or token items—we all have those things we would never 18 Happy Strong Healthy
dream getting rid of, but the idea is to think critically of what you choose to keep.
After almost two years of really pushing myself to get rid of the unnecessary, an opportunity to truly downsize my life presented itself. I had lived alone in a spacious studio apartment for the last few years and finally decided it was time to move. The truth was that I didn’t need all the space I had. I sublet my apartment and signed a lease for a place that was the size of my closet and kitchen. I expected to feel sad as I was leaving. I expected to struggle with having less stuff than I was used to, but the truth is it’s been really refreshing. I cut the amount of material I was surrounding myself with in half and realized I didn’t actually need much. The awareness of consumer culture and creating a resistance against it is a common theme among those who choose to downsize their lives. Chuck Palahniuk described this concept in his novel. “Advertising has us chasing cars and clothes, working jobs we hate so we can buy shit we don’t need,” Palahniuk said. “The things you used to own, now they own you.” I could feel that. And after the move, I could feel that weight being lifted. Unless you elect to burn your apartment to a crisp, like Fight Club’s main dual character, downsizing your life won’t
happen all at once. While releasing the possessions that you equate with your identity takes time and energy, the notion that you will be happier and exalted in the end is worth considering. According to Field and Nicodemus on their website, minimalism has helped them eliminate discontent, reclaim their time, live in the moment, pursue their passions, discover their missions, experience real freedom, create more, consume less, focus on their health, contribute beyond themselves and overall, discover the purpose of their lives. Though I haven’t quite reached that nirvana in terms of my own minimalist effort, I cannot ignore the immediate benefits and sense of relief I have experienced thus far. I’m detaching myself from caring about things like things because the essence of life is so much more than that. Life is emotion. Life is art. Life is about what we experience and the way we make people feel. It’s about evolving, and that often becomes a struggle when we’re entrapped by physical possessions. At the conclusion of our own story—in 5 billion years when the sun incinerates the earth, materialistic things will come to dust, reduced to ashes. In the meantime, are these things worth holding onto? I would argue they’re trivial.
19 Spring 2017
Uncovering
PTSD By: Alexandra Zahn
P
ost traumatic stress disorder is a very recognizable term. Some military members experience harsh PTSD after an emotionally disturbing occurrence from overseas. PTSD is thought to be mostly associated with those involved in the military, but the disorder can occur after sexual assault, violent personal assaults, serious road accidents, an unexpected severe injury of a close friend or family member, and many other traumas. PTSD itself is a broad definition. There are five different categories of the disorder that are noted by the National Center for PTSD: Normal stress response, acute stress disorder, uncomplicated, comorbid and complex. It is important to be able to detect different kinds of
PTSD and to make yourself aware for your loved ones and yourself. Randy Kiel is a mental health counciler in the Des Moines area and owner of Kardia Counseling in Clive, Iowa. Kiel noted that a great deal of people are afraid to open up about the topic and the possibility that they might have the condition. “The first thing I do is educate them on what the word trauma means to their brain,” Kiel said. “Trauma is very unique to people’s brains; it 20 Happy Strong Healthy
“It has to be the way their brain responds to the stress released from the trauma.” might mean something entirely different to me than it does to you. It rocks the foundation for reality in that person’s life and they aren’t able to stabilize it.”
PTSD is often confused with depression and anxiety. Kiel also explained that people may confuse it with panic attacks or a form of bipolar disorder.
There is a list of criteria that must be met for a person to be diagnosed with PTSD. The criteria can be found in the Diagnostic and Statistical Manual for Mental Disorder Volume 5. This book is used like the dictionary for psychiatrists around the world. In 2015, they turned the focus of PTSD on the actual person rather than the trauma itself. Kiel explained this new way of looking at PTSD is a more loving and caring approach.
“With so much access to mental health information on the internet, there are more misdiagnoses from the general public than it used to be,” Kiel said.
“We all go through trauma, it’s whether or not our brain latches on to those stresses or lets us go to recover,” Kiel said.
It is important for a person diagnosed with PTSD to share this with loved ones and those they spend a lot of their time
Kiel made it clear that most everyone has or will have a trauma in their life, but that does not necessarily mean that they will obtain PTSD. “It has to be the way their brain responds to the stress released from the trauma,” Kiel explained.
21 Spring 2017
with in case they have an abreaction. Kiel also discussed that this person, or people, might want to visit some sessions or do research on how to help teach the brain how to release trauma in case of an emergency. The rarest case that Kiel has seen is parental alienation. He explained that it is not the divorce that sets this form of PTSD into their brains, but rather the greediness of one parent towards the other. “If one parent makes it hard or almost impossible for the other to see their child and spend time with them, they experience a form of abandonment that later affects their relationship with others down the line,” Kiel said. “They become the abandoner themselves.”
Making Sense of Mental Health By: Mollie Shultz
M
ental health is one of the most prevalent issues facing the population today. According to the U.S. Department of Health and Human Services, one in five American adults have experienced mental health issues, with 1 in 25 experiencing a serious mental illness. While there are a variety of mental illnesses, there are some that are more known than others, such as depression, anxiety, bipolar disorder, obsessive-compulsive disorder and insomnia. People at any age suffer from these illnesses, and they are becoming more common on college campuses. While most people know a lot about common disorders, like depression and anxiety, they do not understand the levels in which the disorders can incapacitate someone’s life. For many, any of these disorders can cause a person to become withdrawn and different from their usual self. Often times, the people close to those struggling do not know how to help their loved one, nor do the people struggling. Accepting the illness at hand is the first step in recovery. It leads to seeking help, and bettering oneself.
Depression One of the most prevalent mental illnesses among college students is depression. According to Healthline Media, 44 percent of college students have symptoms of depression, with many contemplating suicide. One Iowa State student, a 22 Happy Strong Healthy
junior who preferred to remain anonymous, compared her struggle with depression to a crushing, never-ending weight on her body. “I would keep my phone on “Do Not Disturb” mode for days,” the student said. “I wouldn’t respond to texts or call my parents back. I
“One night, I couldn’t sleep, and I got my pills and car keys and took off.” would sit in my room in the dark for days, not speaking to any of my roommates. I was afraid of my brain. I still am, I guess. I didn’t want my mood to impact my friends so I stayed away.” The student said she had two severe depressive episodes in high school, but it was worse this time. Unlike in high school, she contemplated suicide for the first time. “It got to the point where I contemplated taking my whole bottle of anti-depressants, and a whole bottle of extra strength Tylenol, and then driving my car off a bridge,” the student said. “I thought that even if someone found my car and tried to get an ambulance to help with the injuries, I would have overdosed by the time I got to the hospital.” The student reached a breaking point in mid-October. Her friends had been trying to reach into the hole she had been putting herself in, but she was too distraught to be reached. That all changed in October. “One night, I couldn’t sleep, and I got my pills and car keys and took off,” the student said. “It was probably around 2 a.m. , and I was sitting on a gravel road, somewhere between Ames and Nevada, and I was going to do it. But then I started thinking about God and my family,
and that’s when I realized I needed to talk to someone.” The student talked to her roommates the next morning, and they went with her to the counseling center on campus, so she couldn’t back out of going. She now sees a full-time therapist in Ames, and her anti-depressant medication was moved to a higher dosage. While she is no longer suicidal, she still has depressive episodes almost every day. She takes her anti-depressants every morning with her breakfast before class. In addition, she sees her therapist once a week, or once every other week depending on her schedule. The student’s therapist has introduced her to a variety of stress-relieving exercises. These involve deep breathing exercises, muscle relaxation techniques and a variety of things that the student finds pleasant. She focuses on these things, like music, nature and her loved ones when she needs a distraction. “I feel a lot better now than I did last semester, but it’s still there,” the student said. “I still have to talk myself into getting up every morning and taking my meds. I still have days where I don’t want to talk to anyone, but my friends make sure I do. Every day is a fight, and I know a lot of people go through it alone, and don’t 23 Spring 2017
have my support system. I just hope they realize that there are better days ahead. I had a plan, and I didn’t follow through, but a lot of people will, and it’s scary. ”
55% of college students feel overly anxious Anxiety & Insomnia Another common mental illness is anxiety. According to Healthline Media, in 2014, 55 percent of college students felt overly anxious. Anxiety can be broken up into multiple categories, with the most common being Generalized Anxiety Disorder. Anxiety can make it difficult to do normal daily activities. The fear of simple day-to-day activities can make it difficult to function, not only at a basic level, but also at a productive level. For anyone, college students especially, not being able to function at the level they are capable of is devastating, and can lead to further stress.
“Through the millions of tests, surgeries and all, it kind of makes my anxiety sky rocket.” The more stress the anxiety can cause can impact different aspects of one’s life. One of these complications is insomnia. Insomnia is the severe difficulty some people have going or staying asleep. According to a study done by Brown University, about 30 percent of college women and 18 percent of college men had reported suffering from insomnia. Severe anxiety can cause panic attacks as well. Panic attacks can be even more incapacitating than general anxiety. Karlie Henaman, a college freshman at North Iowa Area Community College has struggled with severe anxiety and panic attacks for the last three years. The anxiety has also led to further complications, such as insomnia. Henaman began struggling with anxiety during her junior year of high school. The anxiety escalated out of control when she found out that she had a blood clot near her heart on the last day of her junior year. She had been feeling ill and went to the doctor to get it checked out. The tests showed the clot, and because of the placement of the clot, the doctors decided they had to remove one of her ribs to allow for more blood flow to essentially reduce the clot.
“Through the millions of tests, surgeries and all, it kind of makes my anxiety sky rocket,” Henaman said. Because of scheduling difficulties during her senior year, Henaman had to wait almost a year before she could have the surgery. During this time, she took blood thinners to regulate the clot, while her anxiety about her future mounted. On top of taking numerous college classes with her regular, high school courses, she also had the stress of choosing a college and applying for scholarships. Because of this, she began taking anxiety medication, but it made her sick and she had to quit taking the medication. Because of the complications, her difficulties sleeping escalated. She would go weeks without sleeping more than one or two hours a night. She was prescribed a strong and very addicting sleeping pill. Since the pill has addicting qualities, she only takes it when she is having a particularly bad night. Most nights, she takes Tylenol PM, which is non-addictive, and eases her into a deep sleep. “Even with the Tylenol, I still have trouble to this day sleeping,” Henaman said. “When I’m sleep deprived, I get snippy, feel sick, have a hard time concentrating and I have 24 Happy Strong Healthy
issues communicating with the people I care about most.” Her doctor told her that she could do a couple of things to make her life easier in regards to sleep. He told her that getting up and walking around, not just lying around, on your phone, or thinking about all the things that upset you are a good way to relax before sleeping. Henaman faces stressors every day that make her life more difficult. One of these things is commuting to school every day. The 30-minute drive on little sleep is hard for her to do, and she knows it’s dangerous to drive when exhausted. Henaman communicates with her family, friends and boyfriend to help deal with her every day stressors. She tries to focus on what she can control, and not the negative aspects of her life. Without medication, she finds it extraordinarily hard to ensure she can live her life the way she wants to. One Iowa State student, junior Kaylie Rodasky has struggled with OCD since she was a child. “I’ve been doing the same routines for as long as I can remember,” Rodasky said. “If I messed one up, I’d have to do it over and over again until I thought it was perfect. I would be late for school, practices and band - really anything. It’s carried over into college, too. I have trouble making it to class and appointments still. I have a hard time sleeping. I can’t go to bed until all of my books are aligned perfectly on the edge of my desk. It’s a really long list.” When Rodasky was a freshman in college, she began taking
medication to ease the control her OCD had on her life. While it helped in certain aspects, it did not completely ease the grip her disorder had over her life. “The meds help ease some of the anxiety I have when I don’t complete some of my routines,” Rodasky said. “I can let myself go to bed without making sure everything in my room is in the proper place. I still get nervous about it, but it’s not to the point where I have to do the routine until I think it’s perfect.” Rodasky is careful to make sure she takes her medication every day when she wakes up because she has done research on what withdrawal can do even after a short period. She does not want to discover what will happen if she forgets her medication. Her medication does not completely ease the symptoms, so she has to fight every day to realize she cannot control everything. A common and quickly growing area of treatment for people with mental illnesses is therapy dogs. Multiple studies have shown that petting and being around animals helps ease stress and anxiety. Dawn Svenson Holland, a dedicated volunteer, and her mini labradoodle, Oliver, make about six visits a month to different hospitals, nursing homes and facilities in the Cedar Rapids and Iowa City area. Holland, who rescued Oliver in 2015, recognized his calm temperament and demeanor soon after they got him. They took a test to get certified as a therapy team, and became part of the Corridor
“I see the burdens of everyone we visit and it’s a blessing to be a part of it.” Dog Therapy Group team. This non-profit organization gives therapy teams a chance to get involved with volunteering throughout the community. They volunteer at hospitals, assisted living and nursing home facilities, adult daycare facilities and mental health facilities to help the youth there. “I see the burdens of everyone we visit and it’s a blessing to be a part of it,” Holland said. “It makes me proud of Oliver. He’s a special boy, and it’s an honor to share him. The time involved is just so rewarding.” Another option when seeking help is music therapy. Music therapy can be used to help people with a variety of ailments, such as Parkinson’s disease, cancer patients, elderly patients and people with mental illnesses. Sawyer Small, a University of Iowa graduate, and a music therapy intern at Park Nicollet Health Services in St. Louis Park, Minn. , typically works with physically-ill patients, cancer patients and grief patients. However, he has studied the effects music therapy has on patients with mental illnesses. Small said that when treating patients with mental illnesses, they typically try to create a community through the music. In addition, they play songs 25 Spring 2017
the patients enjoy, and then discuss how the song makes them feel, break down the lyrics and their meanings, as well as try to restructure the ways people think about things. Small has seen the effects music has on people, and knows that it can work wonders. “Obviously, it satisfies my want to help people,” Small said. “The thing that I really feel is I have a talent for music, and I’m just excited to use it in helping people in need, teaching them how to learn how to help themselves.” In addition, there are a variety of resources on campus to help students. The Student Counseling Services is staffed with physicians readily available to aid students in any way they can. All one has to do is make an appointment. Based on what the student tells the staff at their appointment, the staff will decide if they need short-term or long-term care. If they are in need of long-term care, the staff works with them to find a therapist off-campus so they can receive the help they need. Mental illnesses impact a large portion of society, and there are a variety of treatments available. From different therapies to medication, there is help out there. If you feel you need help, all you have to do is reach out.
Natalie & Roxy a rodeo story By: Rachel Given
26 Happy Strong Healthy
N
atalie Gast’s nerves are kicking in, but she tries to calm them because she’s afraid her horse will feel them, too. Horses can feel what their riders are feeling, and that affects everything in rodeo. Natalie takes a deep breath and pulls on the reins to communicate with her horse, Roxy, quickly. The timer has already started ticking, and now, she has less than a minute to get into the arena. Natalie’s natural competitiveness has kicked in, and her passion is pulsing through her veins. She takes a deep breath and pulls on the reins. As she enters the arena, she sees three barrels that she and Roxy must race through. Roxy is running fast as Natalie guides her through the clover leaf pattern, pulling her reins to the left or the right. At the last turn, Roxy kicks into high gear to finish out the race as Natalie hopes her time is good enough for the top 10.
when she was 7 years old, but having horses in her family was a new concept. Out of Natalie’s three sisters and her parents, she’s the only one who has a passion for horses. Her parents granted Natalie’s wishes, and when the pony was in her possession, Natalie joined 4-H and showed her pony in multiple shows for prizes. As she got older, Natalie began showing horses. Through that, she met people who barrel raced, which sparked an interest in her. She attended barrel race jackpots, which are quieter, less flashy versions of rodeos, and, after meeting even more people, discovered the world of rodeo. The atmosphere was completely different than the barrel race jackpots, and that’s what turned the tables for Natalie.
animal, which could very well buck her off at anytime. Many see rodeo as an extreme sport with many injuries. Although Natalie hasn’t been injured yet, she has witnessed many scary moments with her teammates and competitors. “It’s kinda scary to watch that stuff,” Natalie said. As the captain of Iowa State’s Rodeo Club’s competing team, Natalie is the go-to person to speak with medical personnel when a teammate is hurt, ado. Despite the possibility of injuries, the adrenaline rush is a reason why Natalie does it, and she thinks that’s what draws so many cowboys and cowgirls into the sport.
Rodeos allow cowboys and cowgirls to showcase their skills. . Riding a bucking bull or horse, roping goats or calves and racing around barrels all demonstrate the competitor’s skills. Although Natalie isn’t holding on for dear life riding a bull, she’s competing with a 1,200 pound
“It’s a mental game,”Natalie said. “You just have to keep your mentality right and your horse sound, healthy and without injuries, which can be a struggle.”
Barrel Racing
Bareback Riggin’
Piggin’ String
Running a horse in a cloverlike pattern around three barrels for the fastest time
A handle that looks like a suitcase handle, added to the horse’s reins for grip
A string used to tie a calf’s legs together in the calf roping event
Natalie worked hard to earn this moment, and the road to get here was not easy. Natalie begged her parents for a pony
Once Natalie started riding in competitions, she learned about a few stereotypes
Learn rodeo slang
27 Spring 2017
within the sport, which she strives to clear up. “People think of bull riders and the bucking horse riders as dumb because they say, ‘You have to be dumb to ride a bull,’ but there is technique to it. It’s just really tough,” Natalie explained. “Barrel racers have a stereotype of having your daddy hand you all of the money, like you don’t have to work for anything, which is very, very, very untrue for a lot of us.” The team’s coach doesn’t travel to competitions because of her busy schedule. So, Natalie fills in for her role on the road. The team travels all over the region to compete against other schools. Although the performances look glamorous, the effort behind the show is not so easy. Like any sport, the stress is high. Cost is the main factor of the stress behind a rider. Professional rodeos can cost at least $100 for the entry fee alone, and while college rodeos usually are a little cheaper, most riders pay at least $60 to get in the door. A lot of Natalie’s stress comes from paying for her sport and hauling and feeding Roxy. Also, Roxy’s tack (the bite, reins, saddle, and saddle pad) and upkeep all add to the cost. Traveling is also tough on many college riders. Competitions take at least two days, which can be hard to juggle for many students. On Fridays, a random draw picks 12 people per event to compete
for the performance. The night performances draw crowds and include entertainment between races from a rodeo clown. Saturdays are broken up into two parts, which can be long and tiring for riders. Saturday morning is called the Slack, where everyone else who didn’t perform on Friday night showcase their skills in their events. Friday and Saturday morning events together are called the Long-Go. Saturday night is another performance with a crowd and an appearance from a rodeo clown. This is called the Short-Go, and the top 10 from every event perform again. The top 10’s times from the long-go and the short-go are
then averaged, which determines who wins. The winners earn points which contribute to a score that decides who earns a spot at the College National Finals Rodeo. A little bling is given to the winners as well, whether it’s shiny belt buckles or embroidered denim jackets. She laughs, but through the cost and the stress, if it wasn’t for rodeoing, Natalie doesn’t know what else she would do with her spare time.
Natalie
Roxy
28 Happy Strong Healthy
H A P P Y
H E A LT H Y Everything to help you make those gains
By Caitlyn McCreight
W
ith summer vacation just around the corner, many of you may be traveling to new and exciting places. Whether it’s a road trip with friends or a summer abroad, going to an unfamiliar city can have its risks. That is why it’s best to be prepared if a situation of assault or violence occurs. When the term “self-defense” is used, many may think it involves fighting someone off or imitating a Bruce Lee movie. However, it is much more than just being able to defend yourself from an attacker. Iowa State University’s martial arts instructor, Matt Hamann, believes self-defense is more than defending yourself from a threat. 30 Happy Strong Healthy
“Self-defense is anything that you can do to be prepared and keep yourself safe, whether that be physical against someone or against the elements,” Hamann said. “To ensure that your best interests are being put forth.” It may be hard to imagine being attacked by a stranger, but it happens every day. These attacks can occur without a warning and when you least expect it. Officer Derek Doebel of the Iowa State Police Department has been a defensive tactics instructor for the past eight years and believes that one does not have to be muscular to defend themselves. “Mentally you need to tell yourself I can and I will survive this attack with a never-giveup attitude,” Doebel said.
“Physically, you do not need to be built, muscular or athletic, but all of this can help with the physical exertion your body takes during the encounter. Understanding body mechanics and a person’s skeletal structure is important; for example, a knee bends this way but bent against the joint can cause serious physical injury. Having that knowledge can help a gainst a person bigger and stronger than them.”
Rape
Murder
20
V 15 63.8% Aggravated assult Robbery
m
27.3%
iolent C r i
es
Typically, when people think about self-defense classes, they may think it is more geared for women and children. However, self-defense classes and practices such as karate, boxing, jiu jitsu and hapkido are for everyone. This does not mean you have to endure years of learning some form of mixed martial arts; instead, find a local community center, school or gym that offers basic self-defense classes. Hamann, who is the instructor for the selfdefense class offered through the kinesiology department at Iowa State, believes the martial arts have done a very good job at adapting to changes and transitioning from combative techniques to helping civilians defend themselves.
7.5%
1.3%
“Hapkido is driven from a self-defense martial arts, using joint locks, joint manipulation, strikes, kicks, throws or takedowns,” Hamann said. “Hapkido has a more diverse way of looking at physical attack scenarios and situations, such as what to do if being attacked by multiple people or how to fight if you are on your back.”
we hear different stories about rape, murder, kidnapping, homicide and burglary in the news every day. According to the National Sexual Violence Resource Center, one in five women and one in 16 men are sexually assaulted while in college, and more than 90 percent of sexual assault victims on college campuses do not report the assault.
A big reason people take self-defense is to protect themselves. Unfortunately,
“You never know what is going to happen, and it is always better to be prepared,” Hamann said.
“Self-defense is anything that you can do to be prepared and keep yourself safe, whether that be physical against someone or against the elements.” -Matt Hamann 31 Spring 2017
“I don’t want people to feel paranoid, but I do believe that having tools, whether you have to use them or not, is always going to be helpful. Having these tools is a very good way of being ready just incase something does happen. Self-defense can also help boost your self-confidence as well. Officer Doebel believes knowing you can defend yourself will give you a boost in morale and self-confidence that you never knew you had. The fact is it feels great to know that you can defend yourself. Self-defense is also a great way to improve your physical and mental strength. It is something that will keep your muscles healthy and strong, while also developing balance, speed and overall body coordination. Most importantly, it will teach you how to be strong to face an attacker.
In 2015, an estimated
1,197 In 2015, burglaries dropped
“As you learn these techniques, it can build confidence and it can build strength, and not just contact self-defense but also educational or social,” Hamann said. “It gives us an idea of self worth and to raise ourselves up. It is obviously a good exercise when you practice it, and it also gives you something to focus on and discipline yourself on. It can really help cognitive development as well.” Iowa State University works in many ways
while larceny thefts declined 1.8 percent, but motor vehicle thefts rose 3.1 percent.
32 Happy Strong Healthy
,704
violent crimes were committed.
to make sure their students are safe and also provides resources to reduce the risk of harm. The ISU Police Department puts on several self-defense classes and seminars throughout the year, and self-defense seminars are always welcomed by the Cyclones martial arts club. However, as stated previously, attacks can occur out of nowhere and without warning. What can you do if you don’t have experience with self-defense techniques or martial arts? “Be vocal,” Doebel said. “Giving an attacker verbal commands such as ‘get back’ or ‘no’ makes people in the area aware of what’s going on.” “If you’re being attacked, try to draw attention to yourself, try to get people to help you and to witness what is happening,” Hamann said. “Be confident and be calm. It is easy to get overwhelmed. The best thing is to get out of that situation.” Self-defense can mean many different things, but preparation and being aware of your surroundings is key.
It is estimated that law enforcement agencies nationwide made
It is also important to understand that if anything ever does happen, it is never your fault; the attacker is always the one at fault.
arrests excluding traffic violations, in 2015.
All statistics taken from: fbi.gov/ news/pressrel/press-releases/ fbi-releases-2015-crime-statistics
33 Spring 2017
Sneak[er] Into Fitness By: Ellen Colville
T
here are so many different types of workouts you can do, from running or hiking to CrossFit or weightlifting. How do you choose the right shoe to give you the best workout? Here is a simple guide to help pick the correct shoe for your favorite workout. Keep in mind the characteristics of your own feet though. When looking for a shoe with these aspects, make sure to head to a quality shoe store where the staff can tailor your shoe needs to your feet.
RUNNING ON A TREADMILL
TRAIL RUNNING Running outdoors can be a challenge. Your basic shoes for running on a treadmill or cement might not support you enough for running on rugged terrain. Shoes that have good foot protection, traction, stability and comfort are what you should be looking for in a trail running shoe.
The best shoes for running on a treadmill are lightweight, flexible and comfortable. Running on a treadmill puts a lot of strain on your joints, muscles and bones with the balls of your feet absorbing a greater impact than your toes. Shoes with more cushioning in the heel is something you want to look for as well.
Men’s Pick: Salomon XA Pro 3D Trail-Running Shoes Women’s Pick: La Sportiva Ultra Raptor Trail-Running Shoes
Men’s Pick: Adidas Performance Solar RNR Running Shoe Women’s Pick: Nike Air Zoom Vomero 12
34 Happy Strong Healthy
HIKING
CROSSFIT CrossFit is a mixture of strength training and metabolic conditioning with elements of gymnastics. To find the right shoes for this type of workout, you’ll need to keep in mind a few things. The “drop” of a shoe measures the difference between the height of the heel and the height of the forefoot. CrossFit shoes typically have around a four milimeter drop, which helps distribute weight more evenly across your foot. A hard sole and a durable outer shoe are going to be important aspects in your shoes, as well. Men’s Pick: Reebok CrossFit Nano 6.0 Women’s Pick: Reebok CrossFit Nano 6.0
If you’re someone who likes to hike for their workout or go on weekend backpacking trips, you’ll need durable hiking boots. You’ll want to choose boots based on where you plan to hike and how difficult the terrain is. Your hiking boots should fit snugly, but not too tight where you can’t wiggle your toes. Try on boots at the end of the day when your feet are a little more swollen and with the right pair of socks for the best fit. Men’s Pick: Danner Mountain 600 Mid WP Hiking Boots Women’s Pick: Lowa Renegade GTX Mid Hiking Boots
ROCK CLIMBING
OLYMPIC LIFTING
Many people don’t realize it, but there are specific shoes designed for rock climbing. Depending on the type of climb you do, there are different categories of shoes such as aggressive, moderate or neutral that might best suit you. For beginner climbers, or even experienced climbers who want comfortable, all-day shoes, neutral might be the best category for you.
If you are a weightlifter, having the right shoes is crucial. The proper shoes help you to push through the floor much easier, allowing you to produce more force during a lift. Basic tennis shoes are not going to be able to help you drive force through the heels while lifting. Men’s Pick: Adidas Adipower Weightlifting Shoes Women’s Pick: Nike Romaleos 2 Weightlifting Shoes
Men’s Pick: La Sportiva Tarantulace Climbing Shoes Women’s Pick: La Sportiva Finale Climbing Shoes
35 Spring 2017
Map Your Workout By Caitlyn McCreight
T
he possibilities at the gym are endless. Whether you want to lift weights, do some cardio, rock climb or even swim, the only way you couldn’t get a workout is if you’re not trying. The Happy Strong Healthy team wants to make your time at the gym a bit easier with these four workouts that are guaranteed to get your heart rate up. Do them separately or mix and match to create your own workout.
STATE GYM: FIRST FLOOR
36 Happy Strong Healthy
STATE GYM: SECOND FLOOR
BUILD ENDURANCE
BUILD STRENGTH
BUILD BALANCE
Cardio or aerobic activities increase your breathing and heart rate. They keep your heart, lungs and circulatory system healthy and improve your overall fitness. Follow this workout to build endurance.
Strength exercises, such as weight lifting, pushups and crunches work your muscles by using resistance. This type of exercise can increase lean muscle mass. Follow this workout to build strength.
• • •
• •
Balance exercises improve your ability to control and stabilize your body’s position. A controlled wobble activates deep core muscles to help tighten the midsection, and it can prepare you for quick turns or lunges. Follow this workout to build balance.
•
30 minutes on stationary bike 15 minutes on row machine 10-minutes cool down, jogging/walking around track 5 minutes to stretch
• •
10-minute warm up and stretch 20-minute dumbbell workout (3x15 dumbbell squat, 3x20 dumbbell overhead raises, 3x20 dumbbell curl ups, 3x15 dumbbell lunges) 20 minutes on leg press, leg extension, shoulder press and butterfly press 10 minute of pushups, crunches and planks
37 Spring 2017
• •
•
10-minute warm up and stretch 20-minute dumbbell workout (3x15 one legged squats, 3x15 backwards lunges, 3x15 single leg deadlift) 15 minutes of jumps along track
Gym
Class Concept: Riley Dunbar By: Rachel Given
T
rying to maintain a social life, fitness and school work in a college student’s life can be hectic. Luckily, dressing for class and the gym can lessen the time and stress in the morning. Dressing in layers is best to throw on as you head to class and can easily be taken off when you hit the gym.
fashion 38 Happy Strong Healthy
39 Spring 2017
40 Happy Strong Healthy
Sneakers are stylish and functional for both class and your workout.
Don’t underestimate accessories that can easily be stashed away in your backpack such as hats and jewelery.
Keep these styles in mind as your look at your daunting schedule. Schoolwork and exercise can go hand in hand if you plan as such!
41 Spring 2017
HOW TO
work out on vacation By Alexandra Zahn
E
ndorphins are released into the brain when you raise your heart rate. Health is important to maintain a happy lifestyle. But how do you follow a fitness infused lifestyle on vacation? Following are tips on how to conquer vacation struggles and maintain motivation.
PLAN AHEAD Call your hotel to see if they have some sort of gym equipment, and ask for specifics. Do they have dumbbells, yoga mats, treadmills, exercise balls or machines? This helps you know what you are working with ahead of time and how to pack.
PACK ATHLETIC CLOTHES Make sure you pack athletic clothes on your trip, and consider wearing comfortable tennis shoes on the drive or plane ride to your final destination. Resistance bands are a great safe-saving choice for on-the-go exercise equipment; if you stuff them in the extra shoes in your bag, you’ll have more room to pack other things! You can even fold a light yoga mat at the bottom of your suitcase.
PLAN YOUR WORKOUTS Plan your workouts. There are tons of workouts you can do without a bench or all that fancy gym equipment back home.
Here are a few ways to incorporate fitness into your plans without crunching your schedule! 42 Happy Strong Healthy
BEACH VACATION Try running and walking in the sand. The farther away from the water you get, the more difficult the workout is because dry sand creates resistance.
AMUSEMENT PARK Plan out what rides you are going on next based on the distance from the previous ride you went on. Walk from one side of the park to the other instead of hitting the rides closest to each other. While you’re in line, stand on your toes and lower yourself back down. Repeat these calf raises until you board the coaster.
43 Spring 2017
HIKING IN THE MOUNTAINS Besides hiking, find other activities to do such as white water rafting or canoeing. There are always fun ways to do cardio and strength training. You might not even realize you’re getting a workout in until you wake up the next morning sore!
BIG CITIES Walk everywhere instead of taking a cab or an Uber. You could easily walk four or five miles roaming a big city.
44 Happy Strong Healthy
Maintaining the same workout schedule you normally do while at home is difficult when you are hundreds or even thousands of miles from your local gym. Nevertheless, it’s also good for your body to recoup and take a break from your habitual routine. It can be refreshing to let your body breathe and relax. Going on vacation and experiencing something different like a beach workout, hiking, skiing, walking around the city, or whatever it is you do, can be beneficial. Your heart and health will thank you!
HAPPY VACATIONING!
45 Spring 2017
Partner Workouts By: Rachel O’Brien
G
oing to the gym can be a drag, but it doesn’t have to be. Spice up your workout routine by grabbing a friend and getting fit together! By working out with a partner, you can push each other to achieve more than you ever dreamed while exercising alone. To challenge each other even more, come up with a set number of reps that you two must complete. If one of you does not complete all of the repetitions, the other partner will have to make up for it.
Weighted med sit-ups:
Lay on the ground opposite your partner, with knees bent and arms at your sides. With a weighted medicine ball in hand, complete one sit up and gently toss the medicine ball to your partner. Pass the ball when you are both sitting up facing each
other. Your partner will then complete one sit up and pass the ball back to you. This movement completes one rep. Try to get to 30 reps, then repeat and do at least three sets. This exercise targets your abdominal muscles.
46 Happy Strong Healthy
Synchronized burpees over the bar Each partner will have their own bar. To complete this movement, you start by jumping over the bar and doing a burpee. Both of your chests should hit the floor at the same time. When you both stand up from your burpee, jump backwards over the bar. Once
in this position, grab the bar, pick it up and deadlift it. This completes one repetition. Five repetitions make one set, and you should aim for three total sets. This movement is great as it combines cardio, bodyweight exercise, and weighted lifting.
47 Spring 2017
Stair and Squat Wheel barrow squat You both will start at the bottom of a set of stairs. Sprint halfway up the stairs to the landing, do 20 squats, then run to the top of the stairs. For the squat, make sure that you create a 90 degree angle with your legs. Once you reach the top, walk down the stairs and repeat this circuit three times. This one requires a lot of energy because it involves cardio and bodyweight exercise. The squat will mainly target your quads but will also engage your calves and hamstrings. To do this exercise, one partner will be upright while the other is in a push up position. The standing partner will hold the other’s feet. While the partner in the plank position completes one push up, the 48 Happy Strong Healthy
other will do a squat. You should both complete your movement at the same time. Try to do three sets of ten repetitions. Then switch positions and complete three more sets.
Partner planks For this exercise, you and your gym buddy will both assume a plank position. While in this position, you two will alternate tapping each other on the shoulder. While you reach for
their left shoulder, they will simultaneously reach for your left shoulder. Continue like this for a one minute plank. Try to extend your arm as many times as possible throughout the one
Synchronized pull ups
Both partners will do pull ups in sync with each other. The rep only counts if both of you have your chin over the bar at the same time. Try to stay in sync with each other for the
duration of the workout. For this exercise, do five sets with 10 repetitions in each set. This will help engage not your arms as well as your back and shoulders. 49 Spring 2017
minute. Doing this will make your plank more difficult and keep you moving. Hold each plank for one minute and try to do three to complete the exercise.
Working out can be a lot more fun and exciting if you do it with a partner or in a group setting. Group workouts can even be more effective for your body than working out alone. “There are times that it pushes you harder,” said Colin Boeschm from Crossfit West Ames. “It
is eaasier to let yourself down than someone else down.” Boeschm is interning to be a crossfit coach at Crossfit West Ames and he recommends working out in a group setting. “There is a whole lot of encouragement with a big
50 Happy Strong Healthy
group of people,” Boeschm said. “I like to work out with likeminded people. As long as they are encouraging, it can help with your body adaptation.” Try adding in a few of these exercises to your gym routine to make the gym a more fun and social time during your day!
H A P P Y S T R O N G
Helpful tips and tricks for taking care of your body 51 Spring 2017
The Truth About
Fad Diets By: Mollie Shultz
M
eeting someone who is trying a new fad diet is a common occurrence in today’s society. Everyone wants to try the new trend, but while there are some health benefits to these diets, there are also negative repercussions. It is important to know everything that could happen to your body before deciding whether these diets are really worth the trouble.
52 Happy Strong Healthy
Dairy Free A common diet is choosing to go dairy-free. There are a number of reasons why people chose to try this diet. Some people have an allergy to dairy, while others are lactose intolerant. Others willingly choose to live without dairy. According to Keri Glassman of the Today Show, erasing dairy from the diet can help clear acne and gastrointestinal issues. However, completely cutting it out when it is necessary can take away nutrients, such as calcium, potassium and vitamins A and D. It can also cause bone weakness if calcium substitutes are not used. If you choose to follow a dairy free diet, make sure to plan meals accordingly so that you get the proper nutrients for a healthy lifestyle. Molly Odzer, a recent Iowa State graduate has been dairy-free for years because of an allergy. Before shopping, she plans out her meals for the week to ensure she gets both foods she enjoys, and foods that provide her with the nutrients missing from the lack of dairy.
Vegetarian Another common diet is the vegetarian diet. There are a variety of reasons people decide
to follow this diet, with many being personal reasons, such as animal and environment protection reasons. However, there are a handful of pros and cons associated with each side of the argument.
“When I was eating
According to Livestrong.com, many people who have taken on a vegetarian diet have reported that they have an easier time controlling their weight. The website associates this newfound control to the fact that more low-calorie and filling foods are consumed by the individuals. According to the website, there are also numerous benefits that can come from vegetarianism if the individuals continue to get the proper nutrients from non-meat sources. Some of these benefits include a reduced risk of cardiovascular disease, potentially lower blood pressure and possibly a longer life expectancy.
more energy,”
The same website reported the majority of the negative aspects of the diet stem from nutritional deficiencies. Upon switching to a vegetarian diet, as with dairy, it is very important to properly plan the foods consumed to ensure the proper nutrients for a balanced lifestyle are consumed. Some may just assume that their health will automatically get better. According to the website, it is not
53 Spring 2017
meat, I felt more groggy, and since I made the switch, I feel like I have
true. Like anything else, there needs to be a structured plan to ensure health and success. Jayme Blaser, a junior at the University of Iowa, has been a vegetarian for a little over a year. She decided to become a vegetarian to help the environment, and carefully plans her meals. She also has noticed only good things with her new diet. “When I was eating meat, I felt more groggy, and since I made the switch, I feel like I have more energy,” Blaser said.
Gluten Free A constantly growing diet is the gluten-free diet. Many people initially begin this diet because of an allergy to gluten, however, since celiac disease has begun to get properly diagnosed, many others are following the lead of people with the disease because they believe it will help them live a healthier life.
“Gluten-free substitutes have gotten better, but they are still lacking in taste and texture,”
According to the Athletes’ Performance website, not having gluten in the diet leads to the consumption of less processed foods. In addition, because of the mass amount of foods with gluten in them, it causes people to learn more about what they are consuming, and how it affects their body. For people with allergies to gluten, there is commonly damage to the digestive tract. Erasing gluten from the diet can give the body a chance to repair the damaged areas. According to the same website, there are some negative aspects to a gluten-free diet. The main negative aspect is that your weight can fluctuate. While you can lose weight from cutting out too many foods, you can also gain weight from eating specifically gluten-free foods. Shelby Heimbuch, a recent college graduate was diagnosed with celiac disease four years ago. Because of this, she has had to cut out gluten.
54 Happy Strong Healthy
“I have felt 100 times better since I’ve been gluten-free. I don’t have stomach aches, headaches or foggy memories anymore. The health benefits have been amazing for me,” Heimbuch said. Heimbuch also said that despite feeling much better, there are a few drawbacks. She can very rarely eat desserts or other products with flour unless they are gluten-free. In addition, she said it is hard to find things to eat when at restaurants, and her groceries are more expensive. She also says that gluten-free foods do not taste as good as foods with gluten, in her opinion. “Gluten-free substitutes have gotten better, but they are still lacking in taste and texture,” Heimbuch said.
immediate drop in weight, the negative aspects overwhelm the positive aspects. According to the site, the tapeworm, which is a parasite, consumes the food that the individual consumes. This splits the categories between the two, which aids in weight loss. The high volume of side effects involves the tapeworms leaving the stomach and eating any nutrients that they come into contact with. In addition, the tapeworms can leave the stomach and travel through the digestion tract, which some people have reported feeling. Other physical side effects mentioned involve stomach and digestive issues, abdominal pain and weakness.
Tapeworm One of the new obscure diets is the tapeworm diet. To begin this diet, a tapeworm has to be ingested by the individual. While experts from the Healthy Weight Forum have agreed that using tapeworms can cause an
Juice Cleanse A common new fad is the juice cleanse. As with any diet, there are a variety of pros and
cons that come along with it. According to the site Elemental Wellness, one of the immediate benefits is weight loss, however most of the loss is water weight, not body mass. It also helps incorporate a healthy amount of fruit and vegetables into the diet, which hopefully results in a healthier diet after cleansing. In addition, if done for a proper amount of time, in can make one’s body feel better than it did previously. Some of the negative aspects of this diet involve weight gain. Following the end of cleansing, some people gain weight since the majority of the initial weight loss is from water. In addition, only being on this diet can result in the loss of fiber, protein, necessary fats and many nutrients if the diet is not properly laid out. There are also noticeable physical setbacks that can arise from this diet. During the process, people have been known to complain of fatigue, headaches, dizziness, nausea and many other side effects.
While there are pros and cons to every diet, it is important to understand the consequences, as well as the positives that can come from each. Everybody’s body responds differently to diets, so it is important to track progress through the diets and do what is best for you. Consult a doctor or professional if you have any questions or concerns.
55 Spring 2017
Avoid The Dirty Dozen
By: Hannah Postlethwait
T
he ingredients in your self-care products may be poisoning your skin. Though these ingredients may seem complicated and easy to brush off, the chemicals found in shampoos, conditioners, makeup products, moisturizers and face and body cleansers have been linked to cancer, hormone disruption and other serious health effects.
Dirty Dozen BHA/BHT:
Uses: Preservative found in moisturizers and makeup Effects: Creates unbalance in hormonal levels, carcinogen
Whether it’s at the salon or the beauty store, analyzing product ingredients can help you limit your skin’s exposure to toxic chemicals. Due to daily exposure, our self-care products are worth being critical of. A list of 12 ingredients to avoid in cosmetics, called the “Dirty Dozen” by the David Suzuki Foundation, gives
56 Happy Strong Healthy
Coal Tar Dyes:
Uses: Used to add color into hair dyes, and color products Effects: Contains heavy metals such as lead, carcinogen
Chemicals similar to DEA:
Uses: Used to make products “foamy” Effects: Skin and eye irritation, frequent use could lead to liver, skin and thyroid cancer. Breaks down into a chemical that is harmful to aquatic and wildlife
consumers some guidelines of which chemicals to avoid and why. Healthier brand and product alternatives without these harsh chemicals do exist, and they may be worth your consideration. Although a deeper understanding of these toxic elements won’t happen overnight, learning to understand and recognize them is the first step to being more mindful of your self-care regimen. Morgan Feltner, a cosmetologist trained at the Aveda Institute in Des Moines and Juut Salon Spa in Minneapolis, is trailblazing a local movement toward conscious selfcare. Feltner now runs her own salon in downtown Ames called Wild Root Salon, the only organic salon in Iowa.
Dibutyl phthalate:
Uses: Plasticizer found in nail care products; stiffens the nail and makes it smooth Effects: Causes hormonal defects in males, increases absorption of other harmful chemicals and is harmful to wildlife
Formaldehyde-releasing preservatives:
Uses: Many products contain chemicals that breaks into formaldehyde; these are used to preserve the product and give it a longer shelf life Effects: Irritates skin and eyes; longterm exposure known to be cancerous
57 Spring 2017
Parabens:
Uses: Used as a preservative and occasionally as a fragrance Effects: Mimics estrogen, interferes with male reproductive functions; possible cause of breast cancer
Parfum/Fragrance:
Uses: Used to create the smell of a product, found in nearly every personal care product Effects: Triggers asthma and allergies; individual fragrances may cause cancer and neurotoxicity
Siloxanes:
Uses: Used to moisten and lubricate products Effects: Disrupt hormones, possibly result in infertility
PEG compounds:
Uses: To thicken, soften and moisturize Effects: Carcinogen, increases absorption of harmful chemicals, irritant
Research shows that salon care workers are generally at a greater risk for serious health concerns, according to a report from Women’s Voices for the Earth, an organization that hopes to lead women to live healthier lives without toxic chemicals in the workplace, home and community. The study found that salon workers are at a greater risk for dermatitis and other skin conditions; decreased lung function and asthma; breast, lung, larynx, bladder and multiple myeloma cancers; miscarriages; depression; Alzheimer’s diseases, presenile dementia and motor neuron disease; and lupus and biliary cirrhosis.
58 Happy Strong Healthy
Feltner said she didn’t know cosmetology was a toxic profession when she entered the field.
Petrolatum:
Uses: Moisturizer Effects: Carcinogen, increases absorption of harmful chemicals, irritant
Sodium laureth sulfate:
Uses: Used in shampoo and conditioner to create “foamy” bubbles Effects: May contain carcinogenic contaminants, irritate skin and eyes
“No one has cared, up to this point, about what’s in their products,” Feltner said. “They just want the newest, the best, the shiniest products. That’s been what the option was. It hasn’t evolved much because it hasn’t needed to.” Feltner uses a brand of products called Organic Way (Oway). She said it’s a brand of products that have been everywhere else in the world for almost 10 years but came to the United States just two years ago. The product line has a higher standard of what it means to be “natural” or “organic.” “I feel better about myself inside and out when I know I’m putting good things in my body and I’m taking care of myself, so I like being able to help people figure out what will work for them,” Feltner said. Tracy Warner is an Ames resident and a client of Feltner’s. She said she’s very deliberate with the products she uses on her body, and when she saw an organic salon open up in the area, she knew she needed to call and make an appointment.
Triclosan:
Uses: Used in deodorants, cleansers, and sanitizers as an antibacterial and preservative Effects: Increased antibiotic resistant bacteria, hormone disruptor, irritant
“I’m only in my 40s, but I’ve been coloring my hair since my 30s,” Warner said. “You want to do things to make yourself feel good, and it’s nice to have a healthy option for that.” Although it’s not for everyone, many have found a holistic take on self-care and say it looks and feels better. Many cosmetic products on the market represented as “natural” and “organic” may be deceiving you. It’s best to question your products, look at the labels and learn to avoid the Dirty Dozen.
59 Spring 2017
Sampling Veganism By: Jessica Bennett
*Note from the writer: This is not an informational article on veganism. It does not address the various motives behind why people choose to follow the vegan diet, including environmental, animal welfare or health-related reasons. It merely describes my personal experience trying out a diet vastly different than my normal one. Please enjoy reading about my struggle to avoid pizza and eat more vegetables.
I
stab my fork into the steaming mound of sweet potato on my plate and will myself not to gag. It looks more like a pile of fluorescent orange vomit than something I should be eating for lunch. Swallowing the first mushy forkful, I decide this is the strangest meal I’ve ever eaten. So this is veganism. It’s grocery shopping almost exclusively in the produce section and Health Market at Hy-Vee. It’s endless amounts of quinoa, bananas, rice and vegetables. It’s picking up a dark chocolate bar, searching the nutrition label for the words “Contains
milk” and disappointedly putting it back down. I’m partaking in a four-day trial of the vegan diet, inspired by my best friend, Jiselle Henderkott. For the past year and a half, I’ve rolled my eyes at her odd vegan habits. I’ve suppressed laughter as she’s tried to explain non-dairy vegan cheese to me (“It’s not that bad!”—I don’t believe her). I’ve put on a patient face while listening to her babble on at length about documentaries that vilify the meat and dairy industries. I’ve watched in mild disgust as she’s scraped the unexpected cheese off her refried beans at our favorite Mexican restaurant. 60 Happy Strong Healthy
While I frequently make fun of her vegan diet, at the same time, I’m intrigued. Will cutting animal products out of my diet really make a difference in my life? Will it make me a healthier, happier, better person? Will I develop a luminous vegan glow and begin radiating vegan energy wherever I go? I intend to find out. In order to fully embrace the vegan lifestyle, I decide to mimic Jiselle’s diet as accurately as I can. Sitting down with her at Starbucks, she lays out the basics of veganism. In addition to cutting out meat, dairy and anything else that comes from an animal, Jiselle takes it a step
further. She also carefully avoids refined grains, added sugars and coffee, which essentially means all the staples of my diet are now off-limits. This is going to be fun. I decide it’s time to take the first step. I walk up to the counter and order one of Jiselle’s favorite non-coffee beverages. It’s a mouthful—“one grande green tea Frappuccino with coconut milk and no whip please.” With low expectations, I hand over $5.62 and a few moments later, my drink appears. With its vivid kiwi-green color, it looks anything but appetizing. I longingly glance around at the other Starbucks customers enjoying their salted caramel mochas and pumpkin spice lattes, and then after a deep breath, I take my first sip. Surprisingly, it’s not that bad.
It’s sweeter than I expected, with a rich coconut flavor and a refreshing touch of green tea. After a few swallows, I realize I actually like it. Maybe I can do this whole vegan thing. The next day, Jiselle takes me grocery shopping so I can stock up on vegan food. I pepper her with questions about the vegetables she prefers and which brand of almond milk tastes the best. She guides me up and down the aisles, making meal suggestions and demonstrating the art of scouring nutrition labels. Afterward, with my fridge full of produce and my cupboards stacked with vegan protein bars, my new diet officially begins. The first morning is rough. I quickly realize that by swearing off coffee, I’ve voluntarily given 61 Spring 2017
up my primary motivation for getting out of bed. Dragging my unwilling body into the kitchen, I stare dejectedly at my coffee maker until I can convince myself to make a cup of green tea. It tastes watereddown and faintly bitter, and with about a quarter of the caffeine I usually require in order to function, it’s a pitiful substitute for my morning cup of coffee. Then, as I chew my daily gummy multivitamin, I abruptly come to a realization. Slowly turning the nutrition label toward me, I scan the ingredients list and there it is: gelatin. Crap. Gelatin comes from animal products, so it’s forbidden as well. My new vegan lifestyle is not off to a great start. Over the next few days, the difficulties continue.
“Do you want a bite?” “I can’t—I’m a vegan.” “Stop it. No, you’re not.” It takes a while to explain it to people. Most of my friends are fully aware of my love for pizza and all things sugary, so it doesn’t make much sense. In truth, this new diet goes against everything I had been raised to think about food. Back home,
my mom treats cheese like it’s a separate food group, milk is served with every meal and dinner isn’t complete unless it contains chicken in some form. My grandma also loves nagging me about not eating enough protein, so choosing to avoid meat and dairy altogether feels very wrong. Eventually, however, I start to adjust to my new diet. Waking up without coffee gets a little easier each day, and I discover vegan cooking can actually taste pretty good—although it doesn’t always (prime example: my mushy sweet potato lunch). The most difficult part turns out to be refusing my favorite foods, which all seem to break at least one of my new diet’s rules. As the days stretch on, the cravings become harder to ignore. One night, I even find myself dreaming about pizza. Then on day three, I can’t take it anymore. I crack. It’s Tuesday night, and I’m at the movie theater with my friends. After a meager dinner of brown rice and vegetables, my stomach feels completely empty, and I’m acutely aware of the warm, buttery popcorn beckoning from behind the counter. At first, I resist, dutifully 62 Happy Strong Healthy
averting my eyes as I stand in line to buy my movie ticket. Then as my friends wander over to the snack counter, debating which candy to buy, my resolve suddenly shatters. Without a second thought, I step up to the counter and order the large popcorn and soda combo. “Do you want extra butter on that?” The answer is a swift and wholehearted yes. Clutching my contraband snacks and feeling gloriously content, I take my seat in the theater. After all those whole grains and vegetables, movie theater popcorn has never tasted so good, and the soda serves as a perfect complement. But as the previews start to roll, the guilt sets in. My thoughts flash to the trans fats and chemicals that are surely present in the artificial butterflavored topping slathered all over my popcorn. Ashamed, I wonder what Jiselle would say if she knew how much added sugar I’m currently sucking in through a straw. Then again, maybe I shouldn’t feel too bad. Even Jiselle slips up occasionally, and she says she doesn’t beat herself up for every non-vegan thing she
eats. It happens. So I continue munching on my buttery popcorn and mentally promise to resume my diet faithfully in the morning. This experiment has made me wonder. Why do vegans wage this battle with themselves? Why do they choose to limit their food choices so severely? Why do they voluntarily deprive themselves of delicacies such as ice cream and grilled cheese sandwiches? For Jiselle, health is the motivation. Ask her and she’ll list off numerous benefits of her vegan diet: more energy, stronger immune system, faster hair and nail growth, loss of cellulite.
But it goes deeper than that as well. Growing up, she struggled with body image issues, and her appetite for sweets always left her feeling guilty about what she ate. Now that she’s vegan, she’s eliminated the guilt she felt about eating. “It’s given me a really healthy mindset about food,” she says. “Veganism helped cure me of any warped thoughts I had about food.” After my brief venture into veganism, I think I’m beginning to understand. At the end of each day, I felt good about myself. I knew I had fueled my body with wholesome, nutritious food all day long (with the exception of the popcorn debacle), and it made me feel so healthy and strong. The self-esteem boost almost justified denying myself so many foods—almost, but not quite. After my four days were up, I celebrated with a large pepperoni pizza. Veganism isn’t for everyone.
63 Spring 2017
By Mollie Shultz
I
t’s no secret that the freedom gained in college often brings alcohol problems to many students. According to Addiction.com, alcohol abuse is drinking too much in a short span of time, which can eventually lead to addiction, or the inability to get through a day without a drink. According to the National Institute on Alcohol Abuse and Alcoholism, in 2013, 39 percent of college students admitted to binge drinking, as opposed to only 33.4 percent of people the same age who are not in college. The percentage for heavy drinkers was also above the rate of people the same age not enrolled in school. Poor decisions are often also a result of heavy alcohol consumption. According to the National Institute on Alcohol Abuse and Alcoholism, common results of heavy drinking are car accidents, random injuries, physical assaults, sexual assaults and poor academic performances. One Iowa State student, who 64 Happy Strong Healthy
step of the way, and now I can drink without overdoing it,” the student said. “It used to just be drink until I blacked out, but now I can control myself and haven’t blacked out since.” preferred to remain anonymous, struggled with alcohol abuse his first year and a half of college. However, after an incident during his sophomore year, he decided to cut back on his drinking habits. “There was a very bad incident where I drank too much and did some stupid things at the beginning of sophomore year,” the student said. “I realized that what I had been doing all of freshman year was taking its toll on my body.” The student said binge drinking had opened his eyes and scared him straight. He now drinks lightly on the weekends and no longer has blackout nights. “It scared me to death,” the student said. “I had a blackout, which had happened before, but never that bad. My friends had to tell me what I had done because I couldn’t remember anything past noon from the day before, even though I didn’t start drinking until late that night.” To help him control his binge drinking and alcohol abuse, he relied on his friends. They held him accountable and made sure he didn’t drink as heavily as often. There were even some nights where his friends stayed in with him and had game nights instead of partying. “They supported me every
Iowa State offers a variety of services to students who are struggling with alcohol abuse or addiction. The Student Counseling Services, Thielen Health Center and Student Wellness all offer services to students. Student Wellness is new on Iowa State’s campus. They offer alcohol abuse prevention solutions for students and a variety of educational and training services to help students avoid alcohol abuse. According to Brian Vanderheyden, the manager at Student Wellness, said they work with residence halls, the Greek system, classes and other areas around campus to make presentations about drinking responsibly, as well as preventing addiction and abuse. “We work closely with Community and Family Resources in Ames to give people other options if they’re seeking counseling,” Vanderheyden said. “We also provide screenings and then talk to people about how they can use alcohol better and more healthily.” Vanderheyden also said the purpose of Student Wellness is to connect students to places where they can get the help they need, such as Thielen Health Center and Student Counseling 65 Spring 2017
Services. They also serve to promote prevention techniques and truly inform people about the consequences of what they are using or abusing. If you are struggling with alcohol abuse or addiction, there are a variety of services on campus and in the Ames area to help. In addition, talking to friends or people you are close to can make a world of difference.
COMMUNITY RESOURCES: Thielen Health Center: 515.294.5801 Student Counseling Services: 515.294.5056 Community & Family Resources: 515.203.3930 Ames Alcoholics Anonymous: aa-iowa.org amesaa.org
Mastering Meal Prep By: Blake Lanser
W
“To get the maximum amount of nutrition into a small meal, Hy-Vee dietitian Amy Clark said your first step should be to pick make a goal a day where you can take 30 minutes to plan out your meals to include at for the week and decide what you need to fit your dietary needs. least three food “Think of how many meals you’d need for breakfast, lunch and groups...” dinner to determine how many hen it comes to portion control and eating healthy, there are many solutions and suggestions out there. But what does this look like for college students? We’re all guilty of taking out a bag of chips or cooking a bowl of macaroni and somehow eating the entire thing. What does it take to control our portions and watch what we eat?
meals you’d need to plan,” Clark said. “Then, make a game plan by writing down what to have at each meal. A good rule of thumb is to consider three different
food groups per meal to ensure multiple nutrient needs are being met.” On top of making your plan, set a grocery list of what you need and stick to it. Try not to stray too far from your list just because things look good or are easy to make and pack. Clark said to make sure you are getting the maximum amount of nutrition in each of your meals when planning and cooking. “To get the maximum amount of nutrition into a small meal, make a goal to include at least three food groups, aiming for a whole grain, lean protein and fruit/vegetables,” Clark said. Clark suggested three easy meals to keep hunger in check for the day.
66 Happy Strong Healthy
“For breakfast, an easy and delicious idea is to make a banana dog, where you take a 100 percent whole wheat tortilla, spread it with one to two tablespoons of peanut butter, place a banana on it and wrap it up,” she said. “Pair it with a Greek yogurt, and you are all set for the day.” “For lunch, one simple example is to make a wrap,” Clark said. “Simply grab a 100 percent whole wheat tortilla, deli meat or tuna and a fresh coleslaw mix or broccoli slaw. To add creaminess and wonderful flavor to the wrap, add sliced avocado or your favorite flavor of Laughing Cow cheese. Purchasing these ingredients will make wraps to last almost a week’s worth of lunches. To round out the lunch, add a fruit, such as an apple or orange.” “A simple dinner idea to pack nutrition into the day is to get salad kits, located in produce departments,” she said. “These
already include the dressing, so all you would need is a lean protein source, such as black beans, tuna or deli meat. Have some whole grain crackers on the side and you’d be set.” Clark also said it’s important to fuel your body in between meals and keep yourself fully functioning during the day. Packing some additional string cheese, fruit or nuts with Greek yogurt are great ways to make sure you are filling in the nutrition gaps. A word of caution from Clark is to make sure you are listening to your body’s hunger and fullness cues. “It’s important to eat when you are hungry and to recognize when your body is full,” Clark said. “This is where planning snacks comes into play, even if that means packing some snacks for short breaks between classes. And, focus on water throughout the day.”
67 Spring 2017
Clark also recommended packing a cold pack in your bag to keep perishable foods cold throughout the day. Marci Smith, a senior in early childhood education at Iowa State University, preps many of her meals because she heads to the classroom early in the morning. Smith has followed a simple guide when preparing her lunches and midday snacks – high in protein and overflowing with flavor to last the day. Smith has prepped five days of lunches and snacks to get her through a long day of educating and eating on a short lunch break. “I personally find meal prepping to be a great alternative to spending lots of money on eating out and finding those meals that don’t fill you up and leave you hungry an hour later,” Smith said.
Smith has been using the mason jar method for one month now after she came across the idea on a Pinterest article. “I never thought about using the jars for meal prep,” Smith said. “You always see them for gifts and DIY, but this article really gave me the idea to start meal prep. Surprisingly, it’s been more effective than any other attempt.” Smith shared that some of the best options for prepping involve food that is highly nutritious but won’t spoil by the end of your week. Pre-cooked chicken that comes in a variety of seasonings, rice or other grain pasta and a vegetable is a great meal that can be modified from day to day or week to week with the types of vegetables, seasonings and more.
“I never thought about using the jars for meal prep. You always see them for gifts and DIY...”
“I mainly use chicken and veggies in my lunches,” Smith said. “They always taste good and give me the energy I need.”
68 Happy Strong Healthy
“I mainly use chicken and veggies in my lunches. They always taste good and give me the energy I need.” After Smith buys her precooked chicken, she will cook either rice or another grain to accompany the chicken. Along with her grain choice, Smith uses fresh vegetables to add the nutritious benefits she needs to make it through the day. “My go-to is green peppers and tomatoes, I just love the combination,” Smith said. She has the option to store her meals at work in a small refrigerator, much like the ones many students purchase to use
69 Spring 2017
when living in the confines of a small dorm room. “The mason jars hold enough food for a good meal and they fit conveniently in the fridge,” Smith said. “I love the ease of storage and I receive compliments on the mason jars constantly from my co-workers.” Meal planning can take the stress away from feeding your body with less-than-ideal foods. Packing your lunch is a healthy and cost-effective way to keep cravings in check and hunger at bay.
protein
weighing in on
By: Brittany Georgia
I
t seems like everyone goes through a phase where we tell ourselves we are going to work out more, eat better and live an overall healthier life. We ALL say these things at least once. How often do we actually do this though? My guess is rarely ever. Protein is a crucial part of diets, but having too much or too little can really impact the body. Diet plans are usually stocked with protein, protein bars line shelves at grocery stores, and the amount of protein is advertised all over products, but how does one know how much is just enough? Nick Kernstock, the founder of The Winning Edge, a gym in Wisconsin, originally started as a personal trainer at Anytime Fitness in Eau Claire, Wisconsin. Eventually, he branched out on his own and created “Bodies by Nick.” However, shortly afterward, he discovered he wanted to focus more on healthy bodies rather than just a number on a scale. That’s when he founded The Winning Edge. Kernstock said protein is necessary when building and toning muscle. “Too much protein can be hard on your body to digest, but too little can keep it denied of the correct nutrients it needs to perform at its best abilities, so a good note to go off from is half
your body weight in grams of protein per day if you are trying to live a healthy lifestyle,” Kernstock said.
“If consumed in excess, it can cause high cholesterol due to the high fat count in meat, which also adds to your fat storage,” Kernstock said. Protein is really hard for your body to digest and can cause stress on the organs that break it down. Consuming too much protein over long periods of time can cause weight gain or bulking. “If consumed in excess, it can cause high cholesterol due to the high fat count in meat, which also adds to your fat storage,” Kernstock said. “It can also add a lot of acid to your blood which will increase your risk for kidney stones, gout and other joint inflammation symptoms.” Doug Van Iten, owner of Pro Fitness Incorporation, notes different trainings and workouts require different protein intakes. When toning your body, an easy way to estimate your optimal amount is 70 Happy Strong Healthy
to use the following formula: your body weight multiplied by 0.4 or 0.6. Example: a person weighs 150 lbs, so 150 x 0.4 = 60 grams per day; or 150 x 0.6 = 90 grams per day of protein. If you’re looking to bulk up, however, there is another method. Use the formula again, you may find that multiplying your body weight by 1 to 1.5 will supply the needed amino acids to properly repair the muscles. Example: a person weighs 175 pounds, so 175 x 1 = 175 grams per day; or 175 x 1.5 = 262 grams per day. This person would be lifting heavy weights 2 to 3 hours per day, at least 6 days per week. “We need [protein] every day to supply, build, and repair our tissues,” Van Iten said. “Not getting enough protein causes the body to deteriorate: muscles atrophy, bones get thinner, hair does not grow, hormones are inhibited, and our cells do not function correctly.” Van Iten also said too much protein can lead to prostate cancer, add stress on the kidneys, lead to dehydration, and affect athletic performance. Lastly, research has found excess protein may be a contributing factor for diabetes. Whatever your goals may be, protein can be a very helpful tool in your diet. Keep these tips in mind next time you reach for some eggs or a protein bar.
71 Spring 2017