R UNDABOUT NC State Student Media
Healthy Living
Spring 2018
2 | Roundabout - Healthy Living
CONTENTS
STAFF
Letter from the Editor
3
Balance Your Life
4
Breaking the Procrastination Cycle
6
Stress Relief Tips 7 Healthy Breakfasts You Deserve
8
Q&A with the University Wellness Specialist
10
Living the Vegan Life 11 Coping with Anxiety and Depression
12
Tips for Yoga Novices 14 Easy Dinner Recipes 15
Letter from the Editor Healthy living is something that, for me, lies close to heart. Like many students, I’ve had to learn how to cope with anxiety and depression on a daily basis. Sometimes this means taking a breather during a hectic day full of work, classes and other obligations. Sometimes this means reminding myself that I am worthy of happiness and, most of the time, this means asking for help. For me, healthy living means more than just “hitting the gym” after class. It
EDITOR-IN-CHIEF Sarah Gallo PHOTO EDITOR Emma Dimig PUBLICATION DESIGN Parker Klinck COVER PHOTO Amrita Malur BUSINESS & MARKETING MANAGER Deja Richards For advertising information call (919) 515-2411
means living one’s best life. It means valuing all aspects of personal wellness. It means treating your body and mind to the care they deserve. I hope that, with this issue, more students will take the time to value healthy living and realize that prioritizing one’s health is not a luxury – it’s a necessity.
Sarah Gallo Spring 2018 - Roundabout | 3
The WORKAHOLIC’S guide to balancing school, work and everything in between
Set Specific Times For Specific Tasks It is easy to get overwhelmed by the number of different tasks you have to complete in a given week. Course loads are challenging, and every professor schedules work differently, making it difficult to stay on top of individual assignments and, more importantly, finish the big ones. Long term goals like finishing a big project, writing a term paper or updating your resume are pushed back and forgotten as smaller tasks often take priority. How often do you sit down, determined to write an essay, only to find yourself spending two hours organizing your email or working on another mundane task instead? This is a common and frustrating occurrence for students. To prevent this unfortunate realization, schedule work in a way that avoids distractions. Mentally reminding yourself, “I’m only going to work on this assignment and nothing else for two hours” does wonders for one’s productivity and peace of mind. When done correctly, the large-scale assignments become manageable and the smaller assignments are not forgotten but handled at appropriate times. This process is only getting easier with custom calendar and reminder apps. Find Your Ideal Study Space College is marked by one over4 | Roundabout - Healthy Living
whelming haul of work after another. Dreaded, multi-hour-long study sessions are ingrained into the college experience. So, when you do cram, make sure you cram comfortably and effectively. There are a few important elements of a good study space to keep an eye out for.
Pick a consistent location that is easy to reach from classes so you can easily make good use of the gaps in your schedule. Hunt for locations with easy access to electrical outlets to keep your computer and whatever else you may need powered up. If you need to snack while you study, make sure
the location approves of outside food and drink. Most importantly, find a location that is not too crowded and consistently has a spot open for you no matter what time of day it is. There is no bigger time-waster than bouncing between different locations in search of a quiet corner. This is easier said than done. There are over 30,000 students at NC State and they can’t all fit in D.H Hill or Hunt Library. Coffee shops on and off campus have great access to an important study fuel source, but they can also be crowded, loud and expensive to stay in for long periods of time. Outdoor studying sounds nice during the fall and spring, but no power sources, poor to downright awful Wi-Fi and bugs can turn a peaceful picnic study session into a nightmare. But finding that study-friendly hideaway is not impossible. On campus, many buildings have small lounges or computer labs tucked away and half-full. Residence hall lounges are a little less consistent, but still worth checking out. Avoid the all-out war for outlets and tables at the main libraries and opt for one of the more intimate libraries
peppered around campus like the College of Natural Resources Library in Jordan Hall, the Media and Education Technology Resource Center in Poe Hall or the Harrye B. Lyons Design Library in Brooks Hall. Make Your Weekends About You “Work hard, play hard” is a saying for a reason. If you effectively use your time from Monday morning until Friday afternoon, you shouldn’t have too many responsibilities left over for the weekend. Take Saturday and Sunday to socialize, if you have the energy for it, or to sleep if you don’t. Self-management is too often ranked at the bottom of priority lists. It doesn’t fit neatly into a calendar and it isn’t as easily defined as checking off a to-do list box. This doesn’t mean that tasks like exercising, grooming, cooking a good meal (instead of picking up fast food), folding some laundry and cleaning your room are not important. If you spend the weekends on some good old-fashioned human upkeep, your brain and body will thank you for it in the long run. By Samuel Griffin
PHOTO ILLUSTRATION BY GLENN WAGSTAFF
Spring 2018 - Roundabout | 5
Breaking the Cycle Tips and tricks for avoiding procrastination
Procrastination is the Achilles’ heel of countless college students. While you may have gotten lucky in high school with cramming for exams overnight, you won’t find much success doing so in college. It’s easy to get stuck in the habit of procrastination, but breaking the seemingly endless cycle is a vital for increased academic success — and personal well-being. Here are some foolproof ways to avoid procrastination which will, in turn, leave you feeling refreshed and content.
Plan How You’re Going to Tackle Large Projects When you’re staring at the outline of a large assignment, often detailing its lengthy subsections, it’s only natural to feel a little overwhelmed. However tempting it may be to put off the assignment that isn’t due for another month, the due date will be here before you it. Estimate how long your assignment will take to complete, and begin chipping away at it a little at a time. Outline the tasks to complete your project, setting your own deadlines for them — and stick to them. Self-discipline is key.
Put it on Your Google Calendar, Agenda, etc. Now that you know what you need to
6 | Roundabout - Healthy Living
PHOTO BY CONNIE FEINBERG
do and how long it’ll take you to do it, designate a specific time to get the task done. Staying organized is key. Begin by writing out a daily and weekly to-do lists in a colorful planner, and then disperse these tasks throughout the week according to due dates and deadlines.
Limit Distractions Put away the cell phones — cut off social media and communication for an hour. Afterward, take a quick breather. Studies have shown that taking even a 10-minute break after an hour of focus is beneficial to one’s productivity. Limiting distractions will ensure your 30-minute assignment doesn’t turn into a day-long assignment.
Take Breaks and Reward Yourself As previously mentioned, your brain needs to take a break. Treat yourself to a quick walk, a healthy treat, or a phone call with that friend you’ve been meaning to catch up with. Whatever it is, rewarding yourself with breaks amid the hustle and bustle of classes, homework and assignments will leave you feeling refreshed and ready to dig in again. Procrastination cannot beat you unless you let it and, with a few changes to your daily routine, you’re sure to win the fight.
By Maggie He
Stress-relieving tips you should try daily `
Sleep This is one we all chase but never really catch up with. Sleep is vital to soothing a frantic mood. Without it, basic functioning becomes a chore — a stressful feeling most of us have experienced at some point or another. However, a tight deadline can take away from sleep. Reward yourself with a quick nap after completing major assignments. Being well-rested and energized can help those two-hour projects not seem so long.
Fuel After you treating yourself to much-needed rest, grab some frozen yogurt from one of the many places near PHOTO ILLUSTRATION BY KAYDEE GAWLIK
campus that serves up the good stuff. Frozen yogurt is a tasty, healthier alternative to ice cream and other calorie-packed treats. Eating healthy can increase energy and drive which, in turn, reduces overall stress. A diet built of pizza and chicken nuggets reinforces an unhealthy cycle that will leave you feeling exhausted craving more junk. Try getting in at least one vegetable each day and opt for a grilled, instead of a fried, chicken sandwich for lunch. These small health-conscious steps will boost your overall mentality and well-being.
Connect Building relationships takes time and energy that can be hard to find as a busy college student. However, even the smallest of tasks, like saying hi to the person be-
side you in class rather than just showing up and walking out, can lead to valuable friendships. Make small talk, whether it be about that grueling WebAssign assignment or a concert you really want to see this weekend. Connections and positive relationships mark the college experience as a happy one filled with memories.
Organize Plan your week. You can buy a physical planner, use Google Calendars or download one of the many planning apps to your smartphone in order to have all your deadlines and commitments in one place. Looking at a week’s schedule allows one to visualize empty time slots ripe and ready for leisure. Taking advantage of leisure time is imperative, as it helps foster a well-rounded lifestyle and reduce stress.
Move Exercise is a wonderful way to prevent, and combat, stress. Not to mention, it is a great confidence booster. Exercise can be found in many forms; while taking up a sport is a great way to stay in shape, if it takes too much time or you’ve never been one for team sports, a trip to Carmichael Gym offers the perfect solution. With an indoor track, multiple weight rooms and group fitness classes, Carmichael has something for everyone. For those days that are just too jam-packed for a gym visit, opt for a quick yoga or pilates workout from the comfort of your home.
By Gabby Lopez Spring 2018 - Roundabout | 7
o Y s t s kfa
v r e s e uD
a e r B y lth
Tom
, cut n o i t n ues he q rthy of a t f o o w out t be t recipes h g i 2 s m a elets e breakf m o Wheat brea om om cust ck out s d n Cracked pepper to t es a Che ncak n good. a p tha ared prep re harm y l e Method mo sur le lei will do i h • Spread the cream chees are e. W hast orning f n i n • Slice the tomatoes and d i m s beg th your y a d i t • Drizzle balsamic vinaig Mos orners w c and basil ting start. y l r a e
a e H
Oatmeal and Banana Bowl With a few cupboard standbys, you can have a hot breakfast in minutes. Ditch the sweetened packets for a fiber-rich breakfast, both hearty and comforting. Ingredients 1 banana, sliced ½ cup rolled or steel-cut oats 1 cup water or milk 2 tablespoons of crushed almonds Cinnamon (optional) Method • Combine water or milk with the oats in a medium microwave-safe bowl. • Microwave on high for 2½ minutes and stir. • Align the sliced banana and almonds in the bowl. • Garnish with cinnamon and serve. 8 | Roundabout - Lifestyle Healthy Living 2017-2018
ve
o mat
y Ma
B
ux
abea
onn ddy B
t
s Toa
Are avocados breaking the bank? Give your morning routine a savory twist. Ripe tomatoes and tangy balsamic vinaigrette pack a powerful punch.
Ingredients 2 medium-sized tomatoes Dried basil leaves 1 teaspoon of balsamic vinaigrette tablespoons of cream cheese ad, toasted aste
se evenly on the toast. delicately layer them on the toast. grette and garnish with fresh cracked pepper PHOTOS BY CONNIE FEINBERG
Pumpkin Parfait
Pumpkin adds flavor and festive color in a breakfast fit for all seasons. Opt for Greek yogurt over the regular variety, as it has approximately twice the protein and calcium. Ingredients ¾ cup pumpkin puree ½ cup Greek yogurt 2 tablespoons fat-free whipped cream Pumpkin pie spice (optional) Method • Layer the pumpkin puree and yogurt evenly in the glass. • Top with whipped cream and a sprinkle of pumpkin pie spice.
Spring 2018 - Roundabout | 9
Q&A
with
Shannon DuPree
What motivated you to be a wellness specialist? My field of study in undergrad was in health education, and that is what I am most passionate about: educating and empowering people to make healthy lifestyle choices and be the best version of themselves. It’s all about making the healthy choice the easy choice. What are the biggest inhibitors of student success? The top five academic impediments are stress, anxiety, sleep deprivation, Internet use, depression and the cold/ flu. Wellness is holistic and it takes each and every one of these for a person to be successful and healthy. We want students to do more than survive; we want them to thrive. Are there any misconceptions about wellness? Many view wellness as nutrition and exercise habits. While these are essential to living a healthy lifestyle, wellness is more in-depth. It truly is multidimensional and includes six interdependent elements: community, financial, emotional, physical, career and social. One common misconception is that everyone’s health and wellness journey is the same. This simply isn’t true. There is no one-size-fits-all approach to wellness as everyone is different. What is something you wish more people knew about wellness? Without commitment, you’ll never start. But without consistency, you’ll never finish. True wellness requires an ongoing and proactive effort. It is a constantly evolving process and it’s something you have to commit to each and every day. Tell me about the wellness workshops. Wellness workshops were created to counter some of the biggest inhibitors of student success. The workshops are held throughout the semester but are also available by request for student organizations and departments — we can bring them to you. Stress is a part of life; there is good stress and bad stress. We want to help you manage that stress in a positive way. What are some ways to stay healthy and active on campus? Get involved with University Recreation. There are 10 | Roundabout - Healthy Living
University Wellness Specialist By Maddy Bonnabeaux
several ways to find your fit and if you’re going to be active for 30 minutes, it should be something you enjoy. University Recreation offers over 100 classes that are held each week in a wide variety for free. They provide a more guided workout that can be tailored to all individuals at different stages of their fitness journey. We also have an Active Study Space featuring treadmill desks, bikes and standing desks for students to use while doing homework and studying. Find out more about University Recreation programs and upcoming wellness events by visiting recreation.dasa.ncsu.edu and wellness.ncsu.edu. This Q&A has been edited for clarity.
PHOTO BY DAVID TRACEY
Living the Vegan Life As college students, maintaining a vegan diet can seem exhausting as most restaurants on and around campus do not cater to the vegan lifestyle. This is when plant-based eating can become unhealthy, as french fries or pasta seem like the only animal-free options available when eating out. However, it’s not impossible to be an NC State student and maintain a healthy and tasty plant-based diet. Below is a list of on and off campus cafes, lunch spots, quick eats and fine dining options for the hungry vegan looking for that special spot to fuel up.
Global Village
Chipotle Fast, delicious and convenient, Chipotle is a viable option for vegans looking for some satisfying grub. The burrito bowls and salads are the healthiest options on the menu. Choose between cilantro-lime white or brown rice and black or pinto beans. For protein opt for the sofritas, which are marinated and cooked tofu, or try the fajita vegetables. Those who choose the fajita vegetables for their protein-addition are gifted a scoop of Chipotle’s famous guacamole on the house. This perk makes Chipotle one of the few restaurants that rewards vegetarian and vegan
eaters. All of Chipotle’s salsas are vegan as well.
Jasmin Mediterranean Bistro Jasmin Mediterranean Bistro, a chain also located on Hillsborough Street has been operating restaurants in the Triangle area for over 20 years. Mediterranean cuisne is known for its fresh and savory flavors, and offers many vegan options relying on hummus and falafel for protein. Jasmin’s plates are customizable, and you can also choose to build a platter, bowl, salad, zakki, panini or pita
Global Village is an organic coffee shop and cafe conveniently located on Hillsborough Street. The atmosphere is warm and energetic, making it a great place to refuel and get work done. Every morning the staff prepares for the day by making a few batches of cashew-oat milk, which can be used in any of their milk-based drinks on the menu. Or, add a splash of the vegan-friendly milk to your morning cup of joe for a creamier taste. The coffee shop also makes vegan pastries and scones every morning — but beware, they sell fast.
wrap. Great vegan sides include the mediterranean slaw, grape leaves, tabouli, cucumber and tomato salad, hummus and basmati rice. Their flavorful tahini sauce is made from sesame seeds and vegan-friendly, but be sure to stay away from their yogurt-based tzatziki sauce and feta cheese if trying to maintain a vegan diet.
The Atrium The Atrium, located next to DH Hill Library, is an on-campus spot with vegan-friendly and healthy options for students. Delirious Wraps and Salads has many options for a healthy and quick lunch break free from animal products. The hummus or quinoa wrap on a flour tortilla with crisp vegetables and balsamic or raspberry vinaigrette is a personal favorite.
Fiction Kitchen The nirvana of Raleigh vegan cuisine, Fiction Kitchen’s entire menu is vegetarian with most dishes adaptable for veganism. Their menu is diverse, from farmer’s market plates to noodle bowls, faux NC barbecue sandwiches and “chicken” and waffles. PHOTO BY GLENN WAGSTAFF
By Kelsey Ward Spring 2018 - Roundabout | 11
Stop the Stigma Anxiety, stress and depression were the top three concerns of students upon intake at the NC State Counseling Center, according to the center’s 2016-2017 annual report. In the U.S., the prevalence of adults with a major depressive episode was highest among individuals aged 18-25 in 2016, and an estimated 31.1% of U.S. adults experience any anxiety disorder at some time in their lives according to the National Institute of Mental Health. Suicide is the second leading cause of death for people between the ages of 15 and 34 in 2015, according to the Centers for Disease Control and Prevention (CDC). An open, honest conversation about mental health issues is important for raising awareness, learning about resources and stopping the stigma surrounding mental health issues in college and anywhere else. Anxiety and depression are the most common mental health issues facing college students, and they often coexist. Understanding the symptoms of each could empower individuals to seek help and have more personal awareness of their mental state. Ronni Margolin, the threat, risk and crisis coordinator and clinical psychologist at the NC State Counseling Center, explains the symptoms of anxiety and depression. “Anxiety manifests in many ways,” Margolin said. “Obsessive worrying, tension, difficulty focusing, insomnia, headaches, stomach upset, ‘edginess’ and irritability can all be attributed to anxiety. Sometimes anxiety disorders include panic, which has even more intense 12 | Roundabout - Healthy Living
physical symptoms like a pounding heart, shortness of breath and shakiness. Depression may include intermittent anxiety symptoms too, especially symptoms like irritability, trouble focusing and sleep issues. Depression manifests as low self-esteem, often with ongoing self-critical thoughts which are hard to shake — reduced moti-
vation, fatigue, low energy, increasing isolation and difficulty enjoying anything.” Fortunately, there are a variety of mental health resources available on campus. The counseling center, located on the second floor of the Student Health building, has individual counseling, therapy groups and psychia-
COURTESY OF THE NC STATE COUNSELING CENTER
trists who provide medication when needed, along with counselors, social workers and psychologists. All of these resources are free to students. There are also mental health ambassadors, who are undergraduate and graduate students trained in various areas of mental health and wellness. Mental health ambassador Supriya Caton, a fourth-year studying psychology, discussed the importance of finding the right therapist. “All of the counselors at the counseling center are amazing, but sometimes we need someone who we can relate to,” Caton said. “I personally have been seeing a psychiatrist since before [coming to] NC State, and I consider him a life mentor and I choose to go to him because I feel comfortable...and that is super important. So if someone finds that they can not open up to their therapist or they don’t feel completely comfortable, do not give up. Therapy is a process, not a quick fix.” Just as it is important to seek out mental health resources, it is also important to self-manage anxiety and/ or depression symptoms. Anxiety symptoms often respond well to certain types of breathing, such as belly breathing, which causes a shift in vagal nerve responses. Observing and questioning thought patterns with anxiety and depression, especially with recurring negative thoughts. Negative thought spirals are often unrealistic patterns of thinking that lead into a catastrophic perspective. If you feel like someone you know is experiencing mental health issues, there are actions that you can take to try to support them. “If someone is worried about a friend who may be suffering the best thing to do is be direct and ask them,” Caton said. “Common symptoms are being more withdrawn,
quick changes in moods [and] doing things they may not do normally, like drinking more than normal. But I always think it is good to follow your gut. If in your gut something doesn’t seem right with a friend, it is always good to check up on them.” If you or someone you know is having a mental health emergency, you can go to the counseling center and be seen immediately. If you can’t physically go in, the center can be reached at (919) 515-2423, and there is someone who you can speak with 24 hours a
day, seven days a week. Off campus, Wake County’s Mobile Crisis Team acts as a critical mental health resource. The crisis team can be reached at (877) 626-1772, and will directly send someone to help in case of a mental health emergency. Remember: you are valued. You are loved. You are worthy, and you are so important to the people in your life — and to all the people you haven’t met yet. By Carolyn Thompson
COURTESY OF THE NC STATE COUNSELING CENTER
The date represents the number of student seen at the NC State Counseling Center during the 2016-2017 school year.
Spring 2018 - Roundabout | 13
L
ike many new experiences, trying yoga for the first time can be intimidating. All of the the attention the practice has gained over the past few years can seem overwhelming as images of fit, healthy, agile women and men have
yogis, or, perhaps even be a disruption to such a mindful practice due to a lack of expertise. However, these intrinsic fears are far from the truth. Most yoga instructors will argue that it is a perfectly imperfect practice, and that yoga looks different for each
Pranayama — which focuses on stress relief through various breathing efforts — may be the practice of choice. It’s helpful to remember that everyone in the studio is there for himself or herself. Yoga class attendees aren’t there to compete, judge, or to be
PHOTO BY EMMA DIMIG
populated social media, and fitness brands and athletic clothing have dominated the marketplace. Yoga novices may fear being the odd one out in a lowly dimmed studio filled with expert
participant, depending on one’s individual physique, stressors and desired benefits. For some Ashtanga, a type of yoga that is marked by a rapid series of poses, may be just the trick. For others,
concerned with the energies around them but, rather, to focus on the energies within themselves. The goal is to reach a deeper connection with the self, and to truly have a moment of
peace amidst the hectic lifestyles we’re all too familiar with. Yoga is a unique practice in the sense that the participant becomes comfortable quickly. After recognizing the positive and accepting energy that stems from a yoga class, one can truly push the limits of their body, balance and concentration to develop a more wholesome peace of mind. Although it may seem intimidating at first, the best thing to do is to keep an open mind, and to understand the overarching principles behind the practice. Popular yoga positions for beginners include the Downward Dog, Upward Dog, Warrior One, Warrior Two and Bridge. In order to learn how to do each of these poses and more, while also receiving the additional stress-relieving benefits yoga offers, attend one of the many yoga classes offered at Carmichael gym — all of which are free to NC State students.
Just BREATHE
By Katelyn Fey
14 | Roundabout - Healthy Living
Healthy, easy dinner recipies worth trying
SHEET PAN CHICKEN FAJITAS Serves four
INGREDIENTS
By Sarah Gallo
Bonne Appetit!
BLACK BEAN SWEET POTATO QUINOA BOWLS Vegetarian, Serves four
BRUSCETTA CHICKEN PASTA Serves four to six
INGREDIENTS
1 pkg. of whole wheat angel hair pasta 2 boneless, skinless chicken breasts 2 teaspoons Italian seasoning
Salt and pepper to taste 1/4 cup olive oil2 tablespoons balsamic vinegar 8 roma tomatoes 1/2 cup grated parmesan cheese
1.5 lb boneless, skinless chicken breasts, cut into strips 1 red pepper, sliced into strips 1 green pepper, sliced into strips 1 yellow pepper, sliced into strips 1 medium onion, halved and sliced 3 tbsp olive oil 2 tsp lime juice 1 packet fajita seasoning mix 8 small whole grain tortillas
1 cup black beans 2 avocados, sliced 2 sweet potatoes, chopped 8 oz. can of whole kernel corn 1/3 cup red onion, sliced 1 cup dry quinoa 1/2 tsp red pepper flakes 2 cups water 4 tbsp olive oil Sliced jalapenos (optional) METHOD
METHOD
• Preheat oven to 400 degrees. • Drizzle baking sheet with olive oil. • Coat raw chicken strips with fajita seasoning. • Spread out the chicken, peppers and onion on a baking sheet, and drizzle with olive oil. • Top with lime juice to taste. • Bake in oven for 25 - 30 mins. • Portion onto whole wheat tortillas and enjoy.
INGREDIENTS
PHOTO BY EMMA DIMIG
METHOD
• Cook pasta according to package directions. Set aside in a large bowl. • Season chicken with the herbs and salt and pepper. • Heat oil in a skillet pan and cook chicken breasts over medium-high heat until browned on both sides and cooked throughout. • Remove chicken from skillet and set aside. • Toss tomatoes in the skillet
pan with olive oil, and then add the tomato mixture to the pasta. • Mix in vinegar and parmesan cheese. Season with salt and pepper to taste. • Slice the cooked chicken, and add to pasta. Afterwards, toss the pasta with all of the ingredients until well combined. • Top with 2 tablespoons of extra parmesan cheese and serve.
• Preheat oven to 400 degrees. • Add olive oil, and salt and pepper to a small bowl. • Mix sweet potatoes with olive oil mixture in a large bowl, fully coating the potatoes with the mixture. • Spread sweet potatoes on a baking sheet and bake for 20 minutes. • While the sweet potatoes are cooking, add water to a saucepan and bring to a boil. Add in quinoa to the pot and cover. Return to a boil, and then simmer for 10 - 12 minutes or until liquid is fully evaporated. Next, fluff quinoa with a fork or serving spoon. •Now it’s time to assemble the quinoa bowls. Arrange quinoa, sweet potatoes, black beans, roasted red pepper, red onion, avocado, corn and optional jalapenos in a medium-sized bowl and serve. Spring 2018 - Roundabout | 15
Order the 2017-2018 Agromeck, NC State’s official yearbook and most award-winning publication, at ncsu.edu/agromeck and Own Your Year! Order website closes March 9 *check website for information about ongoing sales