Healthy Living 2015 by Mustang News

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HEALTHY LIVING

LETTER FROM THE EDITOR Suha Saya Special Sections Coordinator

Courtesy of PJ Ponciano

It’s not easy to eat healthily as a college student. We’re tempted to make unhealthy food choices in our most vulnerable moments. On days of high stress, we cave easily into buying that extra cup of coffee, or binge eating on that outrageous amount of junk food. It’s moments like those that haunt us in the long run — and the worst part is, we do it knowingly. On a personal level, I have also struggled to maintain a healthy diet. There are days when I am drowning in so much work that I sometimes forget to eat a meal, and try to make myself feel better about it by running to a vending machine during class to grab at least some thing — no matter how healthy or unhealthy it may be — to eat. I have been at the low point too. But that doesn’t mean it’s impossible to improve. On the weekends, I make time to eat a wholesome meal, I make sure I get enough sleep and I always force myself to do at least one outdoor exercise — whether

that means going for a hike on the trails and hills near my neighborhood, or kayaking with my friends. In my eyes, those are the steps to improvement. Luckily, San Luis Obispo blesses us with many exer cise spots to continually explore and better ourselves. Not only does the city we live in inspire us to become healthier, but Cal Poly’s health-conscious mindset moti vates us to attend those classes at the Recreation Cen ter, or to choose the healthier options to eat on campus. This edition is a guide for you. If you’re struggling to make healthy choices, or need a reminder about the ben efit of eating healthily, exercising daily or getting enough sleep, we are here to help. Take this as an opportunity toward the first step of creating a new, healthier you.

TABLE OF CONTENTS HOW TO EVADE THE POLY PLAGUE

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BEST EXERCISE SPOTS IN SAN LUIS OBISPO

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PULSE IS HELPING STUDENTS WITH SLEEP DEPRIVATION

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SIX EASY RESIDENCE HALL WORKOUTS

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CAL POLY RECREATION CENTER: THE BEST CLASSES YOU’VE EVER HEARD OF

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THE IMPORTANCE OF EATING HEALTHILY ON CAMPUS

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Carly Quinn

Prakash Ravikumar

Regine Smith

Rebecca Ezrin

Amanda Cranston

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Carly Quinn @CPMustangNews

HOW TO EVADE AVOID THE THEPOLY POLYPLAGUE PLAGUE

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You all know the deal: One person gets sick, we all get sick. When the Poly plague finds its way onto campus, here are some ways to avoid it and help yourself if you do come down with a case. The most common bugs floating around school are the flu, the common cold and other annoying viruses that make you feel less than 100 percent. The best way to prevent yourself from getting sick is keeping solid, healthy habits. Wash your hands regularly and invest in some hand sanitizer. Theresa Fagouri, a health educator from Peers Under standing Listening Supporting Education (PULSE) on campus, said people aged 18-24 need six to eight hours of sleep a night to keep their bodies functioning at full capacity. Staying up too late, whether you’re out

partying or studying too hard, both affect the sleep cycle and can lead to a weakened immune system. Once you’ve caught a bug, sleep becomes even more important. Make sure you’re getting a good night’s sleep as well as resting throughout the day and — every college student’s favorite word — napping. Stress also takes its toll on the body in more ways than you think. If you’re not eating or sleeping because you’re stressed about a midterm, that affects the body, including the immune system. To avoid stress building up, take breaks from work and treat yourself to a coffee or an episode of “The Office.” Studying is important, but a brain overload isn’t going to help your grades.

“If you have a cold or flu, it’s best to eat foods rich in vitamin C and zinc, and warm liquids such as soup and tea make a difference when it comes to a sore throat,” Fagouri said. Exercising keeps your body strong, and is an import ant part of staying healthy. Try going to the Cal Poly Recreation Center at least three times a week, or read our article on other ways to get exercise around San Luis Obispo County. If going to the gym normally boosts your energy and you think it may help you feel better, think again. The body needs to rest and fight the sick cells in your body, and skipping out on the gym for a couple days won’t ruin your hard-earned gains. When people are sick around you, it makes it a lot eas ier to pick up germs that can get you sick, so be aware of people in your residence hall and classes who seem under the weather.

Got the flu? The Health and Counseling Center offers information on symptoms: • Fever or feeling feverish/chills • Cough • Sore throat • Runny or stuffy nose • Muscle or body aches • Headaches • Fatigue (tiredness) • Possible vomiting and diarrhea

Courtesy of Creative Commons

Carly Quinn @CPMustangNews

BEST EXERCISE SPOTS IN SAN LUIS OBISPO

Mustang News File Photo

The Cal Poly Recreation Center looms at the intersec tion of Via Carta and South Perimeter Road. While it serves as a wonderful place for students to get exercise in between classes, the endless machines and countless stu dents can leave anyone at a loss for where to start work ing out. But your workout doesn’t have to be on campus. San Luis Obispo County holds a plethora of alterna tive exercise places just waiting to be explored. From beaches to mountains and all the land in between, San Luis Obispo and its surrounding cities can help make getting into shape a lot more interesting than staring at the mirror in front of the elliptical machines. Everyone knows about the P behind the red brick res idence halls or Bishop Peak towering over the city, but there are a multitude of other trails to be traversed.

This includes beach trails such as the Morro Strand trail, a lovely beach hike with grand views of Morro Rock; the Hazard Canyon Reef trail, which leads to a flat of intriguing tide pools; and the Reservoir Flats trail, a more mountainous hike filled with greenery. The beach isn’t everyone’s cup of tea — San Luis Obispo County is also filled with inland trails. The Los Osos Oaks trail, winding through a forest of small oaks, or the Cerro Cabrillo trail, a more difficult path up the highest mountain in Morro Bay State Park, are other routes to tackle. There’s plenty more to do there than just hiking. Kayaking, surfing and paddle board rentals are available not only at Poly Escapes right here on campus, but from places such as the Avila Beach

Surf School Surf Shop and Central Coast Kayaks Boat Rental Service in Pismo. For those unafraid of sharks and all else lurking in the depths of Pismo, Avila and Morro Bay beaches, swim ming in the ocean tests anyone’s physical capabilities. Biking is an exercise anyone can incorporate into their daily lives. As a great way to get around, bikes can be rented from San Luis Obispo Bicycle Rentals Bicycle Shop or Wheel Fun Rentals Bicycle Rental Service, if you don’t own one yourself. Those who wish to venture off the main road can enjoy the various mountain trails that double as hiking trails in the hills of San Luis Obispo County. Some may wish for gentler trails, and can endeavor to complete the Bill Roalman Bike Boulevard trail, an all bike street, or the Railroad Bicycle Trail, connecting Cal Poly, downtown and reaching all the way to the San Luis Obispo city limits. Golfing stands as a relaxing, social way to get out into nature and get some exercise without putting too much strain on the body. Drive down to Avila Beach

Golf Resort Golf Course in Avila for some putting with a crisp ocean breeze, or, right here in San Luis Obispo, Dairy Creek Golf Course offers amazing mountain views. If artificial climbing, such as the rock wall outside the Rec reation Center, isn’t appealing to you, the peaks in San Luis Obispo County should satisfy your need for adrenaline. For beginners, Cabrillo Peak presents a moderate introduction to rock climbing outdoors. Looking over the Morro Bay estuary, this climb would be an entic ing way to get yourself outdoors and active. Bishop Peak contains a multitude of different climbs. These routes may prove more difficult than that of Cabrillo Peak, but challenging oneself is the best way to improve. Climbing gear can be rented from Poly Escapes as well as The Mountain Air in San Luis Obispo. On top of all these options, simply being outdoors and moving lies as the first step to getting active and living a healthy lifestyle.

Prakash Ravikumar @p96kumar

PULSE IS HELPING STUDENTS WITH SLEEP DEPRIVATION

Courtesy of Creative Commons

One of the reasons Cal Poly is such a unique campus is due to its multi-talented student body. Not only do they spend countless hours applying the university’s “Learn by Doing” motto to their school work, but they are involved with many other extracurricular clubs, athlet ics and research. While this may look good on paper, there is a significant problem that may be overlooked by all of the accolades and achievements — sleep loss. According to the National Institutes of Health, daytime sleepiness, sleep deprivation and irregular sleep schedules are highly prevalent among college students. Fifty percent report daytime sleepiness and 70 percent don’t get enough sleep. The consequences of sleep deprivation and daytime sleepiness are especially problematic to college students and can result in lower grade point averages, risk of aca demic failure, compromised learning and impaired mood.

One organization on campus that is dedicated to the health and well-being of Cal Poly students is Peers Understanding Listening Supporting Educat ing (PULSE). “PULSE is always available for students to talk about college-related health and well-being issues,” said Theresa Fagouri, a health educator at PULSE. “Sleep can be a detriment for student’s success and we educate students to the best of our ability about the negative consequences of sleep deprivation.” Because Cal Poly is run on the quarter system, there is always a constant stream of work and studying that needs to be done. This leaves many of them lacking sleep or even sleepless on the weekdays.

“If any student is having a difficult time managing the stress of college, classes, time-management, roommate issues, experiencing being homesick — they are not alone.”

The PULSE team recommends a reliable time-man agement strategy where studying is prioritized so students don’t fall behind academically. They will work with students to design a schedule where studying and other activities can fit into one day, while students still manage to get approximately seven hours of sleep a night. Fagouri emphasized how PULSE stands by students if they face stressful times in school. “If any student is having a difficult time managing the stress of college, classes, time-management, roommate issues, experiencing being homesick — they are not alone,” Fagouri said. Loss of sleep has an effect on short-term health and long-term health. In a study done at Harvard Medical

School by the Division of Sleep Medicine, research ers found that some side effects of insufficient sleep include obesity, diabetes and types of cardiovascular diseases that can occur later in one’s life. “Please make an appointment with the REAL Team at PULSE,” Fagouri says. “Talk to a peer about strat egies that will help mitigate these experiences and feelings before they get the best of you.” Courtesy of Creative Commons

Regine Smith @regine321

SIX EASY RESIDENCE HALL WORKOUTS

Mustang News File Photo

Campus meal plans, snacking during allnighters and going out on the weekends can all contribute to the dreaded “freshman fifteen.” This weight gain is not a myth. A study performed by Cornell University found that college freshmen gain an average of half a pound per week. And according to the American College of Sports Medicine, nightowl college students consume upwards of five hundred extra calories from 8 p.m. to 4 a.m. The best way to prevent excess weight gain is through a combination of healthy eating habits, regular exercise and a full night’s sleep. Luckily, Cal Poly has an excellent Recreation Center for all your workout needs. But just in case you can’t make it to the gym on a rainy day, or if you want a short study break without leaving your room, here are a few easy workouts you can do from the comfort of your dorm.

JUMP SQUATS

Place your feet hipwidth apart and point your toes forward. Sit back into a squat so that your knees form a 90 degree angle. Then straighten out and jump upwards, shifting your weight from your heels to the balls of your feet as you incline. Make sure your knees stay in line as you land. Courtesy of Georgie de Mattos

T-PUSH UPS Courtesy of Georgie de Mattos

LEG LIFTS

Perform a traditional pushup. When you come up from the pushup, shift your weight to your right side and lift your left arm in the air. You should rotate your torso to be in a high side plank, with your weight supported on your right hand. Inhale in this position, and exhale as you return to a traditional pushup pose. Repeat this pro cess on the other side of your body to complete one rep. Lie on the floor, with your hands at your sides, palms facing the floor. Press your back against the ground. Lift your legs together to form a 90 degree angle, and then lower them to hover just above the ground. Repeat.

Courtesy of Georgie de Mattos

KICK TAPS ON YOUR BED

Stand facing your bed. Lift your left arm and simulta neously tap your mattress with your right toes. Imme diately return to standing position and alternate to tapping with your left toes while raising your right arm. Alternate feet as quickly as possible for one minute. Lifting your arms helps with balance and momentum.

Courtesy of Georgie de Mattos

BICEP CHAIR CURLS Courtesy of Georgie de Mattos

BULGARIAN SPLIT SQUATS Courtesy of Georgie de Mattos

Place the back of your desk chair in front of you as you stand with your feet hipwidth apart. Hold the chairback at its sides, with your palms facing each other. Roll your shoulders back, lock your elbows and lift the chair, bending your elbows as you lift. Keep control and do not drop the chair, but slightly touch it back to the ground. Repeat. Using your desk chair, push the chairback against a wall. Face your back toward the chair. Stand the dis tance of your leg away from the chair. Place the top of your left foot on the seat. Keep your right knee behind your toes, and lean downward until your right thigh is parallel with the ground. Do a set on the same leg, and then alternate.

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Rebecca Ezrin @EzrinRebecca

CAL POLY RECREATION CENTER: THE BEST CLASSES YOU’VE EVER HEARD OF

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The Cal Poly Recreation Center serves the needs of many and flows with an abundance of resources. Its tasteful selection of classes allows students to take part in fun workouts in a group environment. According to System Program Coordinator Eric Alex ander, it is difficult to determine which classes attract the most students because the time that the class is held plays a huge role in its demand. Nonetheless, almost all classes tend to fill up. The capacity for a typical gym class is approximately 38 participants. “It’s a blessing and a curse to have three studios because you want a pretty full class, but you want there to be room for everyone, too,” Alexander said. “Last year, there were only five Pilates Express classes and now there are seven every week. Breakaway used to have 17 classes and now there are 19 per week.”

Classes are in such high demand that many of them require reserving spots ahead of time. “Before, people were getting here 30 or 40 minutes early,” Alexander said. “We still have a lot of that, but we made it so there’s quite a few classes where you can make sure that you can get in.” In addition to “drop-in” classes, there are also a num ber of classes that involve a quarterly fee so the same students can attend the class regularly. “The specialized or instructional classes are more technique- or skill-based and involve group progres sion throughout the quarter,” Alexander said. While students may attend the same few classes, there are a wide range of classes offered by the Recreation Center.

Specialized Group Exercise Classes BELLY DANCING

TOTAL RESISTANCE EXERCISE (TRX)

This class, requiring a quarterly $25 fee, teaches the ancient art of a traditional Arabic dance. Arab belly dancing is also known as Raqs Sharqi.

The TRX suspension trainer is a circuit-training system. It includes a multitude of different exercises and is a complete body workout. The class costs $40 per quarter.

Belly dancing focuses a lot on the isolation of body parts and includes a variety of different combinations.

“The TRX bands are adjustable in length. Using the band increases the intensity of any kind of exercise,” TRX Instructor Laura Greene said. “For instance, doing push-ups on the TRX band or having your feet up and extended makes you work your core and arms more. It makes your muscles work harder, which will make you stronger in a shorter amount of time.”

“I love sharing the culture and dance,” belly dancing instructor Sandra Sarrouf said. “I’m Egyptian and Lebanese. It’s also a great way to share Middle East ern culture in a positive way. It’s particularly great for women. Belly dancing is rooted in a woman’s body and the way a woman moves.” Sarrouf explained that the class involves a lot of mus cle memory as well as mind-body connections. “I see improvements in muscle memory over the quarter,” Sarrouf said. “Students can’t do a shoulder shimmy at the beginning of the class and by the end, they can.” KRAV MAGA This self-defense class is reality-based. Its main focus is on using practical and realistic fighting techniques. The class costs $40 per quarter. “Krav Maga is a self-defense that was created in Israel,” Krav Maga instructor Nathan Zimmerman said. “The goal was to come up with something to get people combat ready in a short amount of time. Because they were trying to do that, they came up with a system in which all the techniques are based on responses to different types of attacks.”

Greene keeps her students pumped throughout the class by using upbeat music as well as having students work in AMRAPs and circuits. “I think the intervals that we do for short periods of time remind people of what they’re doing and how it’s good for them and their body,” Greene said. Alexander and the rest of the Recreation Center staff continually work to accommodate quality and reward ing classes for students. “We do a survey every quarter for all the classes, but they all average pretty equally. We’re really close to figuring out the optimal amount of classes and times that work for participants,” Alexander said.

The goal of the class, according to Zimmerman, is to get the students to develop a comfort for being able to address the “core,” or most common attacks. Zimmerman emphasized that he has seen huge improve ments amongst his students, primarily the female ones. “I think that something like martial arts is the oppo site of what women view as appropriate behavior in our culture,” Zimmerman said. “They’re taught to be submissive. It’s very empowering.”

Courtesy of Creative Commons

Group Exercise Classes STRENGTH AND TONE BODY PUMP

This barbell-based class strengthens and tones all parts of the body. It includes utilizing exercises such as squats, presses, lifts and curls. “What’s important in this class are three things: the music, the instructor and the great choreography. The music is important and so is the energy of the instruc tor. It’s the students’ job to interpret the music,” Body Pump instructor Doriana Pirolo said. “Every song and track is a different feel and different energy. The choreography is also planned ahead of time.” According to Pirolo, Body Pump is the most popular group fitness workout in the world. “It’s an explosive workout,” Pirolo said. “My goal when I teach it is that for 55 minutes, everyone is sucked into it and they don’t think about anything else, class or work. We are all together. It’s one bar bell, one tribe. It’s the Body Pump tribe.

CARDIO HIP HOP

This workout involves cardio while doing basic hiphop steps, such as following along with the instructor and choreographed routines. “I love seeing how much fun people have with it and giving people a workout that’s not in a traditional set ting,” Cardio Hip Hop instructor Roxy Kermani said. “Meeting new people and getting people out of their comfort zone is great, too.” During class, Kermani reminds her students that they’re not performing for anyone and should not be afraid to look bad. “Every time I walk into the class, the energy in the room is positive and upbeat. From the first-timers to the experienced dancers, everyone is eager to turn up the music and start the workout,” Cardio Hip Hop attendee Sierra Scolaro said. “Furthermore, I don’t feel like it’s a waste of time because I actually get a workout from the fast-paced dancing and intervals of condition ing that Roxy has us do. It’s fun and busts your butt.”

Pirolo also said she can recognize students gaining mus cle strength and confidence throughout the quarter.

MIND BODY

“After two months, they walk in there and pick up the barbell with extreme confidence,” Pirolo said. “’Kia kaha’. It means ‘stay strong’ and is used by people in New Zealand. I use this word all the time in my class.”

This class places a strong emphasis on meditation, self-soothing and stillness. It is not a traditional workout or yoga class. Students are taught to sit comfortably, practicing breathing and other meditative techniques.

CROSS TRAINING

“My classes are unique. I am a yoga therapist. I guide participants in passive, where their bodies are propped with blankets and bolsters,” Deep Relaxation and Meditation instructor Brooke West said. “I guide them through yoga nidra, the yoga science of sleep. This moves normal brain waves to more dreamy waves. This helps memory, immunity, creativity and focus.”

AQUA FIT

This class involves cardiovascular, muscular and core training while in the water. “You don’t necessarily need to know how to swim. It’s for everybody,” Aqua Fit instructor Cindy Burn side said. “We could do running in the water or different types of strokes.” In addition to the class being accessible to beginners, it is also recommended for those whose bodies cannot handle the impact of a typical high-intensity workout. “For people that have issues like Achilles, it’s non-impact,” Burnside said. “You’re not pounding on the floor like you would if you were running on the track. Water has 12 times the resistance of air, so it’s still a difficult workout.”

CARDIO FOCUS

DEEP RELAXATION & MEDITATION

West keeps her classroom dimly lit and covers every student with a blanket. They each find their own space and get comfortable. She then soothes them with meditative words. At the end of the class, stu dents return to their seated meditation and West guides them through focusing on all of their senses. “It brings your brain into theta and delta, which is where inspiration happens,” West said.

West is a trauma-informed yoga therapist. This type of therapy is based on the idea that everybody has trauma and anxiety in their lives. “I’m a Cal Poly graduate, and I had a mental health crisis my second year here,” West said. “It was stress-related and I had to drop out of school for two quarters. It took me an extra year to graduate. If I had had a class like this, it may have prevented that.” West occasionally receives feedback from her students about the class. Many of them have said they are now calmer and sleep better. West also said many students and staff members attend her class during busy school weeks. “I tell them that the name of the game is comfort,” West said. “My classes are like active napping and everyone gets tucked in. It’s very refreshing and cozy.” HUMAN BEING TRAINING YOGA This is a yoga-based class that focuses primarily on yourself and your purpose in the world. “At a basic level, human-being training is an adven ture to the heart using your body as a spaceship,” Human Being Training Yoga instructor Amanda Lambert said. We have a lot of loud music and there’s always relaxation at the end. I keep an alternate framework of how to live life with the goal of being yourself and being the person that you want to be.” The class uses old-school body weight calisthenics as well as aspects of vinyasa yoga. Lambert also speaks the entire time throughout the class. “They are learning about who they are as people,” Lambert said. “I believe that every human being comes into the world with a mission and they’re free to say yes or no to that mission at any point. What I hope people are getting out of this is clarity of who they are.” Lambert’s most-valued method of inspiring students is circulating her own love and energy. “The class is relaxing and physically challenging. After the class, I feel more open and soothed. It gets you the right amount of tired,” Human Being Training Yoga student Collin Moore said. “Amanda talks to us a lot in class about ideas and life in general and that’s inspiring. It’s nice to come out with a piece of knowl edge after each class.”

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Amanda Cranston @Cranlynn

THE IMPORTANCE OF EATING HEALTHILY ON CAMPUS

Courtesy of Creative Commons

When students arrive at Cal Poly for their freshman year, they are greeted with a lifestyle very different from the previous years of their lives. One of the biggest changes they face is how to eat on their own, without the influ ence of their parents to guide them in the right direction. Cal Poly is devoted to giving students the proper tools to eat healthier on campus. Megan Coats, Campus Dining’s registered dietitian, was brought on in 2013 to advance this philosophy. “My job is to educate and empower the students to make healthy lifestyle choices for the rest of their life, not just while they’re here at Cal Poly,” Coats said. Coats has introduced various programs including Wellness Wednesdays, when students can ask questions

on the Cal Poly Dining Facebook page, and Taste, Learn, Win, an event she puts on every month at a different venue on campus. She has also been attentive to students’ wants and needs, leading Campus Dining to add a variety of grab-n-go cups, Greek yogurt and many other healthy options to venues. However, even with all the new options, it is up to students to decide whether or not they eat healthily. There are many ways to do so. Coats stressed that eating a variety of colors, and a vari ety of foods, fruits, vegetables, complex carbohydrates — such as whole grains — and lean protein, is important. Campus Dining offers that variety in all of its loca

tions, with options meant to promote healthy living, but also to further free will. Ultimately, it is up to students to make healthy choices. Neither Coats nor Smolarski are completely against splurging every now and then on something rich or soaked in grease. Options will always be available for students who want to sink their teeth into something they know has little to no nutritional value. However, educating students is important so they know what choices they are making. Another essential part of healthy living is focusing on where the food comes from. Campus Dining brings in local produce and products. Much of the bread used on campus is from Ednaâ&#x20AC;&#x2122;s Bakery, located in San Luis Obispo. Most of the produce used, when in season, comes from within 150 miles of campus.

Buying locally is beneficial to the consumer because it proÂ vides a fresher product. Since produce and almost every other kind of food requires some degree of processing, there are multiple factors contributing to how long it takes for that food to get from the field to the table. When products such as produce are fresher, students are more likely to choose them over more heavily processed foods such as french fries, leading to healthier lifestyles. While it is Campus Diningâ&#x20AC;&#x2122;s responsibility to provide fresh food, it is ultimately up to each individual to make their own choices. Choosing Red Radish over Chick-fil-A may not always be easy, and is not always necessary, but it is a step in the direction of living a healthy lifestyle.

Courtesy of Jordan Triplett