NUBIAN MESSAGE Oct. 7, 2015

NORTH CAROLINA STATE UNIVERSITY | RALEIGH, NC | THENUBIANMESSAGE.COM |WEDNESDAY, OCTOBER 7, 2015

Navigating The Farmers Market,

HEALTH ISSUE 2015

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WEDNESDAY, OCTOBER 7, 2015 | 2

THISISSUE 4 SUGAR IS THE DEVIL RECONSIDER GLUTEN

5 WORKOUT ANYWAY 6 VISITING THE COUNSELING CENTER

7 COVER STORY: HOW TO NAVIGATE THE FARMERS MARKET

8 “HEALTHY COOKING” 101 SOUNDTRACK

COVER PHOTO: An array of fresh produce for sale at the State Farmers Market in Raleigh.

Photo by Taari Coleman.

WEDNESDAY, OCTOBER 7, 2015 | 3

FROM THE EDITOR Hey readers, Last week I came to know about a town of a few hundred not too far from Raleigh that has been changed by one reverend who wanted to make a difference in his community’s overall health. About a decade ago he took on the challenge of addressing the “food desert” problem in his small town.

After attending funeral after funeral, Reverend Richard Joyner of Conetoe, North Carolina built a collection of community gardens to provide healthy produce for his congregants and local residents.

Joyner was immensely concerned with the health of the community – he wanted to put a dent in the diabetes

The Sentinel of the African -American Community at N.C. State Since 1992.

Editor-in-Chief Chris Hart-Williams Managing Editor Nia Doaks Design Editor Lica Mishelle

and high blood pressure rates in Conetoe, where the closest grocery store is 10 miles away. He’s been successful, it’s been reported that emergency room visits have gone down, and the community is healthier.

His work has resulted in an annual yield of 50,000 pounds of fresh food since he began his farm program in 2005. Joyner’s story has been shared nationally and his work has been admired by many. CNN recognized Joyner last week as a CNN hero.

“When we first got started, we counted 30 funerals in one year,” Joyner told CNN. “I couldn’t ignore it because I was spending more time in funerals than anything else.”

The Conetoe Family Life Center, Joyner’s non profit, currently owns 25 acres and another 20 plots of land. Joyner shows us that one’s trade doesn’t matter and that we can foster solutions even though the means of doing so may seem out of reach. Before serving as pastor of Conetoe Missionary Baptist Church and a chaplain at Nash General Hospital, Joyner was in the Army and National Guard.

He attended divinity school at Shaw University. Joyner was recognized by the News & Observer in May as the “Tar Heel of the Week.”

I’m inspired by Joyner, his compassion for the health of his community shows, and he’s truly made a difference. His work will continue to play a role in the lives of the residents of Conetoe. The students he’s worked with have lessons to take home and shape the behaviors of not only themselves but their families as well.

Today about 80 youth help Joyner plant and harvest each year.

Be inspired, Chris Hart-Williams Editor-in-Chief

Health issue 2015 | 4

Sugar is the devil It’s Not So Sweet Jillian Smith | Staff writer Much of today’s dieting and health advice centers around calories, carbohydrates, trans fats, and saturated fats. All of this is ignoring the real culprit behind many of the issues Americans face today: sugar.

In the United States, it is estimated that 93 million Americans are affected by obesity following information gathered by the Obesity Action Coalition.

More than 9 million children and teens, six to 19 years-old are considered overweight according to the Obesity Action Coalition.

Sugar is in all of our processed foods, school lunches, even some of the snacks that we think are healthy. If we can eliminate these massive quantities of sugar from our daily diets, we can potentially reduce childhood obesity, diabetes and various cardiovascular dangers.

While there are many critiques of this argument, the truth is, whether sugar is the real cause of all of America’s obesity woes or not, individually, we consume an overage of 130 pounds of sugar a year.

There’s nothing wrong with cutting that number down a bit, right?

Here are some important facts about sugar, left out of the books in health class, that can seriously affect your weight as well as your overall health.

What happens when you eat sugar A few different things happen when we eat sugar that affect different areas of the body. According to Alexander, the instant the sugar touches your tongue, receptors in your brain cause dopamine to be released. (This is why it feels pretty awesome to eat a hot Krispy Kreme doughnut, even if you know you shouldn’t.)

The Sugar Smart Diet explains how sugar then goes into your stomach where acids break it down into fructose and glucose. Glucose seeps through the walls of the small intestine, signaling the pancreas to secrete insulin. Insulin attaches to glucose and carries it from the blood to cells where it can be converted into energy. Fructose also seeps through the walls of the small intestine and goes to the liver to be processed.

According to Alexander, our livers, as well as

our cells, can be easily overwhelmed by too much sugar.

Eventually, the consumption of too much sugar can cause the liver to stop processing fructose, causing fatty growths. It can also cause the cells to become “immune” to glucose-carrying insulin molecules, leaving them floating throughout your bloodstream. These two problems can quickly lead to non-alcoholic liver cancer and diabetes Alexander says.

What to do about it So on average, we should be consuming a six to nine teaspoons of sugar every day according to the American Heart Association. This is about 100-150 calories from sugar per day. To put that into perspective, one 12oz can of coke contains 140 calories from sugar.

“When we pair snacking with zoning-out activities, such as TV, we tend to over-consume, said University Dining dietician Danielle Mayber.

“Another strike against us is that our typical choice of snack late at night is generally high in sugar and fat.”

Sugar is all around us and added sugars are in most of our foods.

“Choose healthy snacks reach for veggies, low-sugar fruits or low-fat dairy, and you are good to go. Also, eat every few hours.

That built-up hunger spins your cravings out of control at night, so follow these tips and avoid the lure of late-night junk food binges,” she said.

We don’t pig out on high sugar foods only at night, however, so remember when you’re on campus thinking about what to eat, avoid any food or drink that contains more than 50 calories from sugar.

While that is still about half of your recommended daily amount, it is a good rule of thumb to realistically begin incorporating a low-sugar diet into your daily routine.

Every month, try to get that number even lower.

Maybe try aiming for 40 calories from sugar next month, 30 in December and so on and so forth.

You may be surprised by the results!

Reconsider Gluten-Free Zoe wilson | Correspondent The trending gluten free diet has many people assuming it is a healthier choice to grab something with that fancy “Gluten-Free” sticker. There are many misconceptions about this diet, especially because it can increase risk for becoming overweight. Find out the facts about gluten before you decide to ditch it.

Gluten is simply a general name for the proteins found in wheat, rye and barley. Digesting these proteins for people with celiac disease can damage the lining of the small intestine and cause major irritations. Experts estimate about one percent of Americans have this celiac disease. There are no pharmaceutical cures for it, and the only existing treatment for its symptoms is a gluten-free diet.

While only a small percentage of the population actually need a gluten-free diet, marketers estimate that about 30 percent of consumers want products that do not contain gluten, according to the Celiac Disease Foundation. There are no medical recommendations or clear reasons to eliminate gluten in diets for people who do not have celiac disease. In fact, choosing processed foods that use alternative substitutions for gluten, such as adding in more sugars, sodium, or fats, can be more harmful than the food’s original recipe .

April Parker, a senior majoring in political science, was diagnosed with a

gluten allergy. Parker does not recommend a gluten-free diet for those not allergic to gluten because she thinks, “Making food gluten-free takes a lot of the nutrients out of the food. I think the best way to lose weight would be to cut out all bread, but not all carbs!”he rule of moderation definitely applies to eating gluten, as it would for any food. It would not be healthy to over consume gluten-containing products since a lot of them have simple carbohydrates and sugars. These are digested so quickly that it will make someone hungry faster, therefore causing them to intake more calories that could cause weight gain, according to the National Foundation for Celiac Awareness.

Not eating gluten is not necessarily the healthiest option. For starters, gluten itself doesn’t offer any special nutritional benefits, but the actual whole grains that contain gluten are rich in different vitamins and minerals. Studies revealed foods with whole grains have the ability to reduce risks for heart disease and type-2 diabetes.

Nutritionists recommend that a healthy diet should have carbohydrates make up about half of the calorie intake. Choosing the right carbohydrates will give your body the fuel it needs to have an energetic day. Meeting this dietary goal is a lot more difficult without eating gluten because it eliminates the majority of American food.

Health issue 2015 | 5

Workout Anyway

Kathryn Covington, a sophomore studying park agriculture tourism, along with others, use the treadmills at the Playgound located in Carmichael Fitness Center September 29. The Playground provides several cardio and weight training machines, free weights, Plasma screen TV’s, and a stretching area. Photo by Lauren Krutchen.

Threa Almontaser | Correspondent Freaking out about that exam next week?

Have you already been flunking the quizzes and have no idea how you’ll make it through the actual exam, so you’re seriously contemplating the most outrageous scenarios like making a (wolf) pact with your fellow classmates to all fail and go down together? Or maybe you just have zero time to hang with your friends, and have annoyingly become that one friend that always bails out because of papers and study sessions? These may be stressing you out to the max, but don’t worry, it isn’t the cause of the recent baby Chewbacca in your shower drain. Paradi Mirmirani, a dermatologist in California, says that daily stress has no actual correlation with hair loss.

Common data shows that a normal head of hair contains about 120,000-150,000 strands. About 90 percent of those hairs are in a growing phase of about 1/2 inch each month which lasts for two to three years.

From there, your hair will go into a resting stage, which lasts for 3 to 4 months before it falls out and is replaced by new hair. You may not even notice the typical “100 hairs a day” falling out.

Stress because you’re late to class or have a ton of assignments isn’t going to cause you to lose hair. Short-term, everyday stress doesn’t affect your body enough to cause immense hair falling out. A larger stress that makes you lose sleep at night is what can cause that problem. Severe illness or infec-

tions, major surgery, and a strict low-calorie diet are some examples of serious traumatic stress. So, make sure to find time in between your daily class schedule to grab a loaded meal, rather than eating from the vending machine all morning and afternoon. Also, try applying castor oil on your scalp as a natural remedy. Wellness Mama’s blog says castor oil’s antibacterial and antifungal properties help increase circulation and improve hair growth, as well as help cases with dandruff issues.

Exercise has also been proven to help hair grow. “If exercise came in pill form, it would be hailed as the blockbuster drug of the century, ” said Dr. John Ratey, an Associate Clinical Professor of Psychiatry at Harvard Medical School.

When you work out, you sweat. In that sweat, toxins and wastes are flushed out from the pores. Sweating from the scalp helps to unclog hair follicles, giving your head enough space for new hair to grow.

The increased blood flow also helps bring in more nourishment and oxygen.

Working out can help your entire body, not just your head. If you aren’t sure how to get started, there are plenty of professional trainers at Carmichael Gymnasium to help your progress at the service desk. Take group classes like cycling, yoga, or full body workout on the second floor to have that community vibe. Or hit up The Playground with a buddy who’s already got the workout

flow going. It can be an easier transition and you won’t look like an amateur spending half your gym time reading the labels on the machines and trying your best to get them in the right setting. Staying hydrated is the most important thing that lots of students seem to forget. Keep refilling that water bottle! Carmichael gym even has fountains that fit those bottles perfectly, so you won’t have that hindrance or awkward mess from a fountain with a traditional spout.

If you have a busy schedule full of classes and clubs, there’s always the basics you can get done. Not a runner? Don’t skimp out!

Bike to school. We have plenty of racks available near each classroom. Try getting off the bus a few stops earlier, or park your car farther away to extend your walking time. Skip that elevator in Daniels Hall and lunge up those stairs two at a time, your backpack can be your weight. According to the American Heart Association, the benefits of these simple tasks can reduce the risk of breast and colon cancer, obesity, and high cholesterol.

Finding time is all it takes. Take it out from your daily 16 Netflix series binge, or from that other 22 hours stuck in the dark, never-ending abyss known as Tumblr. As long as you stay hydrated, eat your greens, do your squats, and put those cute--but also practical--Nike Roshe’s to good use, then you’ll be set for the semester. It’ll all workout anyway.

Health issue 2015 | 6

VISITing thE CounselinG Center CHAUNCEY BOWDEN | CORRESPONDENT

F

or me, the counseling center was the forbidden part of the Student Health Center. I had no qualms about visiting the women’s health center to talk about birth control options, or going to get my flu shot downstairs. I knew that the counseling center was always there, but I had never considered visiting.

I made sure to tell incoming freshmen that it was a wonderful place full of resources, but I never dreamed that I would be the one using them. I didn’t want to admit it, but I had stigmatized the student health center.

Last March, I dealt with one of the most difficult things I have ever faced in my life – heartbreak. Some of you may have been expecting me to say something about the loss of a loved one, or a diagnosis of a terminal illness. In fact, it may even sound silly to some of you.

I possessed this same line of thinking. Why was I being so ridiculous? It wasn’t even that serious, right? I was completely embarrassed about my inability to cope with the situation, but I soon realized that it wasn’t something that I could deal with on my own. I wasn’t eating. I wasn’t sleeping, and I cried at least 75 percent of the day. My mom pointed out that the student health center had a counseling center that was readily available to help me; a resource that may not be so easily accessible after graduation.

When I visited the counseling center for the first time, I assumed that it would be my first and last, this was not the case.

Upon visiting the counseling center I met with a triage counselor. According the NC State Counseling Center website, “This meeting is not a counseling session but an opportunity for the triage counselor to learn about your situation and determine your needs.”

I was surprised when the triage counselor took the time to

ask me what I looked for in a counselor. She asked if I’d be more comfortable with a male or female, and even went so far as to match me with someone she felt was knowledgeable about dealing with relationships.

From there, we set a time for me to come back and meet with my counselor; I was still in shock. I was expecting to walk into the counseling center heavy burdened, and walk out happy and overjoyed. I was expecting a quick fix, and although I didn’t get one, I walked away from my appointment with the triage counselor very optimistic.

I met with my counselor once a week throughout the rest of the semester. I looked forward to my meetings with her, because I could feel things getting better. As a rising senior, I was angry with myself for not taking advantage of these services earlier on, and unfortunately I didn’t visit the counseling center before the situation had the chance to affect my grades; this phenomenon is not unique however. In fact, according to the counseling center website, “Over twice as many students reported significant negative academic impact from emotional distress than medical concerns (flu/strep, etc.).”

Recently I learned about the “Stop the Stigma” campaign currently going on on our campus. According to the website, the goal of this movement is to “raise awareness of mental health issues on our campus, help students understand how common these issues are, and help every student benefit from the treatment available at NC State and in the larger community.” As someone who has previously stigmatized mental health issues, I recognize the importance of such movements.

According to the National Alliance on Mental Illness, “more

than 45 percent of young adults who stopped attending college because of mental health related reasons did not request accommodations. 50 percent of them did not access mental health services and supports either.” As students, it is easy to get lost in the hustle and bustle of everyday life. We often place so much emphasis on our academic success that we neglect self-care practices.

Self-care can include getting enough sleep, treating yourself to a mani-pedi now and then, or even playing basketball with friends in Carmichael Gym. Sometimes, self-care includes small fixes, however sometimes you need help from others, such as the counselors in the counseling center. When I first visited the counseling center, I had tried getting advice from friends, family, even self-help books – nothing worked!

There is nothing wrong with recognizing the gravity of your situation, and asking for help. I have grown tremendously from my experiences with the counseling center. It is no longer that “forbidden” section of the student health center that I stay away from. And although I do not currently frequent the counseling center, I find comfort in knowing that it will always be there, should I need it.

Health issue 2015 | 7

How to Navigate the Farmers Market Taari coleman | Staff Writer Eating well is an important part of feeling well, maintaining your target weight, and being healthy. The local Farmers Market can offer a variety of choices and prices that might not be available in grocery stores.

One stand in particular stood out: Honeysuckle Farms. Having been a part of the State Farmers Market for the past eight years, Honeysuckle Farms boasts over 45 all organic, loose leaf teas and more than 30 flavors of hot chocolate, including double mocha and pumpkin spice.

It’s still necessary to head to Food Lion for items such as batteries and hygiene products, but the State Farmers Market, located off of Centennial Parkway, features fruits and vegetables of the season, as well as locally made handicrafts and foodstuffs, and three restaurants--The State Farmers Market Restaurant, the Seafood Restaurant, and the Market Grill.

But if you’re going to shop at the Farmers Market, there are a few things you should keep in mind, to save yourself a little heartache down the line.

Fruits Ripe in the Fall: Apples and Tomatoes Vegetables Ripe in the Fall/Winter: Beets, Broccoli, Cabbage, Carrots, Lettuce, Kale, Spinach, Turnips, Zucchini, Squash Fruits/Vegetables On the Way Out of Season: Figs, Raspberries, Pears, Peaches, Grapes, Potatoes, Peppers, Eggplant, Cucumber

Plan Ahead--have a few dishes you want to prepare for the week in mind, maybe check out some recipes online or the ones mentioned earlier in this issue of the Nubian Message. Maybe consider researching what fruits and vegetables are in season so you know what you’re in for when you go. Understand that North Carolina does not have indigenous mangoes before you go.

Eat Before You Go--shopping hungry is a very easy way to spend more money than you intend to. There are smells wafting through the air that will make your mouth water, and the three restaurants on site will undoubtedly tempt you.

Don’t Stop at the First Stand--take a good walk through the whole market before you blow your budget. Many stalls offer similar products and some have deals and specials.

Talk to the Vendors--almost every stall will offer you samples, give you ideas for meals and ways to best prepare their products, and also give you endless information that you can’t find anywhere else, because they’ve cultivated it all with their own hands.

Only Purchase What You Need--locally grown vegetation is

awesome because it lacks preservatives and other chemicals that extend shelf-life. This means the zucchini you purchased on Sunday will most likely be a little slimy by Thursday. Plan on using it Tuesday night at the latest.

Bring Cash--though almost all of the vendors are able to run credit and debit cards, it’s a bit easier on your bank account and for budgeting purposes to have cash...not to mention how often the Cash Points conveniently placed in the Farmers Market parking lot is conveniently out of order.

Bring a Jacket--the Farmers Market is navigated best when you’re able to take your time and look everything over with all due consideration. The vast majority of the produce is located outside regardless of the temperature, and you don’t want to make any hasty purchases in the changing weather.

Open seven days a week, the Farmers Market only actually closes one day a year, on Christmas.

Health issue 2015 | 8

“Healthy” Cooking 101 Stephanie tate | correspondent Let’s be painfully honest here college is a field day for unhealthy eating. Many of us have fallen victim to the enticing nature of the Cookout tray, especially at two in the morning.

Something about the mere opportunity to get an entrée, two sides, and a drink all for less than five dollars has NC State students falling down the infamous Cookout hill.

Gumby’s Pizza, known around campus for their Pokey Sticks, is another well-known hot spot for NC State students.

Between the fried food and the excessive amount of grease in the daily diets of many students on campus, it is difficult to see how we can break these habits. So how can we ensure that the food we’re feeding our bodies is helping us remain at our best? One way that has helped students on campus save money and ensure that they are eating healthy is to cook for themselves. If cooking is your thing, or even if it isn’t, here are a few tips to help you cook healthier.

First, cooking is not just for students in apartments. Did you know that if you live in a residence hall, you can rent pots and pans from your designated 24 hour desk?

So try to take advantage of that kitchen in your residence hall, you won’t regret it.

Second, here’s a dirty little secret: cooking healthy isn’t boring, nor is it nasty. Cooking healthy can be just as delicious if not more delicious than eating those double stuffed Oreos for dinner. The first step to cooking healthy is taking into account food groups. According to the United States Department of Agriculture, it is essential that you keep certain food groups in your daily diet. When cooking, make sure to incorporate fruits, vegetables, protein, grains and dairy. According their website the daily recommended amount of each food group for the average college student are as follows: fruits- two cups, vegetablestwo and a half cups for women and three cups for men, grains- six ounce equivalent for females and an eight ounce equivalent for males, proteins- five and a half ounce equivalent for women and six and a half

ounce equivalent for men, and lastly men and women both need three cups of dairy.

It is essential that you take these food groups into consideration when cooking.

The next step to cooking healthy is replacing ingredients with healthier options. Try replacing your normal ingredients with healthier options. When making pasta, a common favorite, try to replace the normal noodles with some whole grain ones.

Replace white bread with wheat bread and replace those macaroni noodles with quinoa. And no, it won’t hurt to replace that butter with low-fat margarine.

Cooking meats in a manner that is healthy can be super simple if you follow a few steps. Make sure to clean your poultry thoroughly. The American Heart Association suggests the use of lean meats more than red meats. However, if red meat really is your thing, try to make sure that you are choosing the leaner parts of the meat.

This also applies to seafood. Some seafood options have higher cholesterol counts than others, so be mindful of that when cooking. Never forget that proteins are not just found in meats, but in other products like beans and peanut butter. So for those of us who don’t indulge in meats, you have other options for proteins.

Spices add variety to life and to our taste buds, but they can sometimes come with a cost. So how do we decipher which spices to use and how to use them in moderation?

According to the American Heart Association there are a lot of spices that can be both delicious and healthy. Basil leaves, cumin, curry powder and other spices add flavor to meals without filling it with salt.

Cooking healthy meals on your own can not only save you time but prevent you from falling victim to the dangerous Cookout hill and all of the issues accompanied with eating unhealthily. Take advantage of other resources provided in this issue and try to remain healthy and strong. If the strength of the pack is the wolf, then all of the wolves need to be at their strongest.

Happy cooking!

Music for working out Alfred Anderson | Staff Writer College is a time of self-exploration. It is full of friends, excitement and unfortunately, stress. From late nights to early mornings, it is easy to slip into unhealthy habits. Fast food restaurants are everywhere, work is abundant and sleep is hard to find. Along with maintaining a healthy diet, taking a gym class or participating in any kind of physical activity is beneficial to your health.

Music is an excellent motivator, as well as a great tool because it provides an extra spark during your workouts. Whether you like hip-hop, pop, or rock and roll, there are plenty of songs that can guide you on your fitness journey. Here are a few: “The New Workout Plan” Kanye West: Released as a single from Kanye West’s debut album, The College Dropout, this song provides a satirical commentary on the fact that women are often valued solely for their bodies and men for their money. However, it is also a bouncy hit that works well with almost any workout.

“Push It” – Rick Ross: Easily one of his best, “Push It” comes from his debut album, Port of Miami, “Push It” samples the song “Scarface (Push It to the Limit)” from the film Scarface.

The song chronicles a “rags to riches” story, from peasant to kingpin, much like the story of Scarface’s Tony Montana. It is easy to picture this as a great workout song just because of the sample “Push it to the limit” which repeats throughout the song.

“Jungle” – X Ambassadors and Jamie N Commons: This theme is a triumphant one that mixes elements of rock and hip-hop and has been used as an anthem for the 2014 FIFA World Cup as well as Netflix’s Orange is the New Black. The official remix adds a verse from hip-hop legend Jay-Z and is an open invitation to take a trip to the wild side.

“Put On” – Young Jeezy Feat.

Kanye West: Arguably one of Jeezy’s best songs, “Put On” embodies the concept of working hard and doing the best you can for your city and loved one.

Kanye West ends the song with a heartfelt verse speaking on the death of his mother as well as his ill will towards people that have done him wrong. It is the perfect “me vs. the world” workout song.

“Started from the Bottom” –

Drake: As the lead single from his third studio album, Nothing Was the Same, Drake keeps it simple with a catchy hook and catchy verses, showcasing his talent for radio friendly bangers.

Here, Drake shares with us the struggles he faced on his way to stardom, ultimately conquering the rap game, but this song can also help you too, as you seek to conquer your workouts.

In all, there are so many different songs that can provide motivation, but they key is finding music and songs that work for you. It does not have to be a specific genre or artist. You have to find what music motivates you and helps you give your all.

That, along with consuming the appropriate amount of calories and staying hydrated, should greatly increase your chances of success.