what the health THE LATEST BUZZ ON FITNESS, NUTRITION AND WELLNESS | FALL 2014
12 HOLIDAY GIFTS FOR THE
HEALTH NUT IN YOUR LIFE COZY UP WITH LULULEMON’S NEW LINE
HOW A
PREVENTATIVE MASTECTOMY SAVED A LIFE
PREGNANT IN COLLEGE:
ONE GIRL’S COURAGEOUS JOURNEY
TABLE OF CONTENTS
CONTENTS WHAT THE HEALTH / SPRING 2014
WARM UP 6
Post-Workout Portion Control Great post-workout snacks—and their portion sizes—to replenish your body
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10
22
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26
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Steal Moves From Your Athlete Idols Build the body of your fitness role model
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Four Weeks of Fitness
A simple schedule to keep you in shape while home for the holidays 18
Perfect Day at the Peak
A guide to take your skiing skills to new heights
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WHAT THE HEALTH
Understanding Emotional Eating How your cravings may indicate issues deeper than hunger
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45
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50
36
52
COOL DOWN 55
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57
A positive look at fitspiration
Leave Us Hanging
All about Central New York’s newest aerial yoga studio
WTH QUIZ: A Skinnier Starbucks Discover what to order and what to avoid on your next Starbucks stop
Word of Mouth
Nobody’s Perfect
Healthy Dining Hall Creations
SU students’ favorite recipes, tips, and tricks
Let’s Talk About Sex
Breaking down body dysmorphic disorder
Beyond the Happily Ever After Stories of life after enormous weight loss
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Man in the Mirror
Don’t Turn Your Back on Me
Eating disorder treatment funding is being cut from universities across the nation
Cultivating Cannabis
WTH debunks the five most common dental health myths
From Pupil to Parent
Being a student and a parent may be more manageable than you think
How to deal with STIs in college 34
Reconstructing a Cure
Everything you need to know about preventative double mastectomies
Hemp oil and its many surprising health benefits 32
Lounging with Lulu
Whether you’re cozying up with a good book or heading to the gym, lululemon’s new line is perfect for whatever the day brings
GET WELL
How to Stay Hot When It’s Cold At-home workout routines to help you stay looking your best during winter
9 Sensible Swaps For Your Next Recipe Simple switches to make your meals a little bit healthier
The Trend Report
Barre Cardio is one fitness craze that’s worth a try
Raising the Bar
Choose the best energy bar to satisfy all of your nutrition needs
The 12 best presents for your health-conscious friends and family
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When Good Food Goes Bad
How to recognize and prevent food rotting in your kitchen
Holiday Gift Guide
FEEL GREAT
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Naughty Or Nice
WTH asked Santa where some of your favorite holiday treats fall on his lists
A Laughing Matter
How a little laughter can go a long way
When A Little Becomes A Latte
FEATURES
Curb your caffeine craving with these energizing alternatives
Word On The Street
WTH answers all of your burning health questions 9
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Decoding Your Diet
A simple guide on which labels to look for on your next trip to the supermarket 8
EAT SMART
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Culinary Classroom Criminals
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The Skinny on Beer
Curb your appetite without offending your classmates
Choose the brew that’s good for you
MASTHEAD
WHATTHEHEALTHMAGAZINE
EDITORS-IN-CHIEF Alexa Voss & Paige Carlotti MANAGING EDITOR Madysan Foltz ASSISTANT EDITORS Leah Fagen, Christina Tiberio, Meghan Walsh, Camille Bachrach, Kaitlyn Hobson SENIOR EDITORS WARM UP | Kaitlyn Hobson EAT SMART | Jocelyn Delaney GET WELL | Caleigh Gran FEEL GREAT | Camille Bachrach FEATURES | Morgan Chamberlain COOL DOWN | Leah Fagen WRITERS Meghan Reilly, Meghan Walsh, Camille Bachrach, Morgan Chamberlain, Alex Archambault, JP Dowdle, Lateshia Beachum, Samantha Breault, Beaux Wongwaisayawan, Nora Patwell, Malia Milici, Tess Kornfield, Kath Agliata, Christina Tiberio, Mariana Hiotis, Caleigh Gran, Heather Rounds, Jocelyn Delaney, Pilar Marin, Gillian Kelly, Natalie Rudakevych, Natalie Weaver, Blaise Meyer, Madeleine Fournier, Gabby Salkin, Madysan Foltz, Melissa Espinal
CREATIVE DIRECTOR Beth Fritzinger PHOTO DIRECTOR Laura Palladino DESIGNERS // PHOTOGRAPHERS // ILLUSTRATORS Mara Corbett, Lindsay Dawson, Chloe Meister, Ariel Weiss, Liz Tosi, Kaya Bulbul, Spencer Bistricer, Jessica Levy, Jessica Bizenov, Ashley Tucker PUBLIC RELATIONS DIRECTOR Madison Davis ASSISTANT PUBLIC RELATIONS DIRECTOR Daniella Kohan PUBLIC RELATIONS TEAM Kelsey Coughlin, Cherokee Hubbert, Eric Chuang, Laura Casciola, Claudia Chen, Jessica Levy, Ally Koval, Tara McDonald, Rikki Wedgle, Jaleh Kermani, Victoria Hope, Angela Luo, Malia Milici, Allison Baer, Eva Narun, Meghan Reilly, Vanessa Rojas-Castillo, Carly Friedman SOCIAL MEDIA DIRECTORS Samantha Breault, Sara Gatcomb BLOGGERS Allison Milch, Liz Tosi, Melissa Espinal, Jessica Levy, Tammy Hong
LULULEMON MODELS Sophie Shaeffer, Yan Mei Jiang, Nancy Leu, Brandon Mercado, Kristine Colon, Megan Callahan, Matt Snedeker
FALL 2014
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WARM LETTERUP FROM THE EDITORS
W
ith the snow flurrying all around us and the negative temperatures creeping in, it’s safe to say that winter has arrived. However, the brisk months aren’t all bad - they also happen to play host to an array of wonderful holidays. Alexa, in her younger days, was lucky enough to spend her holidays celebrating what her family called the “Christmas Sing.” This entailed her, along with all of her siblings, extended family, closest friends, and neighbors, breaking out their various instruments (hey, there’s nothing wrong with playing the trumpet!) and welcoming the holidays with a delightfully chaotic musical ensemble. Though it might have been adorable when they were young, the tradition still continues a good 15 years later. Memories like these are proof that laughter can indeed be the best medicine, which you can read more about on p. 9.
snowiest city in America (sorry, Syracuse!), no longer have an excuse to stay on the couch.
While Paige’s family certainly knows how to bring the laughs over the holidays, she likes to use the winter break as a chance to slow down and re-focus on her health. There’s no better time to wean yourself off of the double shot espressos than when school’s out, and our quiz on p. 57 provides some healthy alternatives to what you normally get at Starbucks. While Paige is a regular in the spinning classes, she’s also looking forward to trying something new like Barre Cardio, which is profiled on p. 13. For those who aren’t as adventurous, check out the four-week fitness plan on p. 17 designed with the chilled out college kid in mind. It can be done entirely from your bedroom, so people like Paige, who hails from the
Here’s to hoping that you can keep all of your fingers and toes toasty warm while cozying up with our newest edition of What the Health.
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WHAT THE HEALTH
If you do prefer spending your snowy days enjoying an afternoon of hitting the slopes, however, be sure to check out our tips for the best day at the peak on p. 18. If you’re more like Paige and Alexa and don’t want to lose an appendage to cold-induced frostbite, we’ve compiled a deliciously naughty and nice list of holiday treats to keep your bellies warm and full, p. 22. Whether you’re spending your holiday traveling the world, savoring time with friends and family, or just curling up on the couch with a good book, remember to relax and take advantage of this wonderful time of year. It’s a time to enjoy yourself, catch up on some sleep, and maybe even get in shape.
Cheers,
+ Alexa and Paige Editors-in-Chief
WARM UP
WARM UP
FALL 2014
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POST-WORKOUT PORTION CONTROL story // Camille Bachrach
photos // Laura Palladino
It’s not uncommon to overestimate the calories burned during a workout and overeat post workout, negating all of your hard work. Here are some great post-workout snacks to replenish your body without undoing the time spent in the gym. EGG WITH TOAST This duo is the perfect combination of protein, fiber, and carbohydrates—everything you need to replenish what you’ve lost. Enjoy two hard-boiled eggs and one slice of whole wheat bread for 234 calories, 12 grams of protein from the eggs, and 14 grams of carbs.
SMOOTHIE Popsugar has the ultimate post-workout smoothie solution—3 ounces of non-fat plain Greek yogurt, 1 banana, ½ cup blueberries, strawberries, raspberries, chocolate milk, and water will only cost you 357 calories while still providing 10.8 grams of dietary fiber and 16 grams of protein. 6
WHAT THE HEALTH
APPLE + PEANUT BUTTER It’s easy to delve into a jar of creamy peanut butter after a tough gym sesh, justifying your overindulgence with the food’s rich protein content, but this snack’s serving size should be limited to just two tablespoons of peanut butter and one medium apple. This contains 8 grams of protein, 4.4 grams of dietary fiber and a grand total of 283 calories.
HUMMUS + CARROTS You can crunch on 15 baby carrots for just 35 calories and 1 cup of hummus spends just 260 of your daily calorie allotment. It will cost you just 7 grams of filling fiber, 7 grams of protein, and 8 percent of your daily iron intake.
YOGURT WITH GRANOLA Be careful when munching on this treat, as it can quickly turn from a healthy snack to a sugar-packed dessert. The protein and carbs provide everything you need, but be sure to stick to around 6 ounces of yogurt and ½ cup of granola to prevent enjoying too much of a good thing.
BANANA + ALMONDS If you’re craving something salty or something sweet, try having both. One large banana—121 calories, 1.5 grams of protein, 3.5 grams of fiber— coupled with a whopping 23 almonds—4.6 grams of protein and 2.3 grams of dietary fiber— allows you to have the best of both worlds.
WARM UP
DECODING YOUR DIET With all of the fancy food labeling in grocery stores today, it’s hard to determine which ones are actually worth buying. This simple guide will translate which phrases to look for and which to avoid on your next trip to the supermarket. story // Morgan Chamberlain
NATURAL
The FDA says that from a food science perspective, food is no longer considered “natural” once it has been processed. However, they do not oppose this label as long as the food doesn’t contain added color, artificial colors or flavors, or synthetic substances.
FREE RANGE According to the USDA, this means that the animal is allowed access outdoors. The amount of time allowed outdoors, however, is not defined.
ORGANIC
Produce and other ingredients considered “organic” are grown without most conventional pesticides, fertilizers made with synthetic ingredients or sewage sludge, genetically modified organisms, or ionizing radiation. Organic animals used for their meat or products, such as eggs and milk, do not take antibiotics or growth hormones.
GRASS FED
Grass fed animals must be fed—you guessed it—just grass for life, with the exception of milk before their weaning, according to the USDA. Grass fed beef is proven to contain less fat, more omega-3 fatty acids, and more vitamin E.
HORMONE FREE FRESH
Meat and poultry are considered “fresh” by the USDA as long as they have never reached freezing temperature, which the USDA considers 26 degrees. If you are buying frozen meat, be sure to keep an eye out for freezer burn or crystals, which indicates the meat has been thawed and refrozen, affecting its quality and taste. The USDA recommends cutting freezerburned portions before or after cooking, and heavily freezer-burned meats may need to be discarded.
All hormone use with pork and poultry is strictly prohibited by the USDA, and the claim, “no hormones added” cannot be used on packages of pork and poultry unless followed by the statement, “federal regulations prohibit the use of hormones.” If beef is raised without hormones and the producer can provide sufficient documentation proving so, the label on packages of beef will read, “no hormones administered.”
NON-GMO
Non-GMOs are foods that do not contain genetically modified organisms, or plants engineered or genetically modified by scientists. A majority of corn, soybean, cotton, canola, and sugar beet crops in the United States are genetically modified.
NO ANTIBIOTICS To put the label “no antibiotics” on meat, producers must present the USDA sufficient documentation proving their animals were indefinitely raised without antibiotics.
FALL 2014
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WORD ON THE STREET Looking and feeling your best in college can be a challenge. Campus is home, so we’re often unaware of what’s around us outside of the SU bubble. We asked students around campus and originally from the area to see where they go to maintain a healthy lifestyle. Below are WTH’s top picks for hair, spa, beauty, skin treatments, trending fitness, and healthy food in Syracuse. After all, knowing where to treat yourself is the first step in feeling good all semester long. story // Meghan Reilly
Q During formal season I’m always looking for a place to get my makeup done. One of my major concerns is breaking out. Where should I go for makeup that is good for my skin?
Erica Abdo has a passion for organic makeup. That’s why she started the Green Beauty Bliss salon, a great place to go for healthy makeup. She aims to create beauty products that are not only better for you, but also work better. Abdo has worked at New York Fashion Week and been featured in Redbook and Shape magazine. Danielle Hay, a third year public relations major, swears by Abdo’s organic spray tans. They give you the most natural looking glow, and organic waxing, manicures, and pedicures prove to be exponentially better for you without all of the unnecessary chemicals. Green Beauty Bliss by Erica Abdo 835 Hiawatha Blvd West, Syracuse, NY 13204
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WHAT THE HEALTH
Q
Q
I have been going to my stylist at home for years. I’m really nervous about getting a haircut or treatment in Syracuse. Where can I go that I know is reliable and won’t chop all my hair off?
Eating healthy in college can be difficult since resources often seem limited. Where do you go for healthy food options that meet a restricted diet?
If you’re nervous about trusting a new stylist, Christy Robinson Hair Studio is the place to go, says Brittany Stephanis, sophomore and broadcast and digital journalism major. We placed them amongst our top picks because of their impressive portfolio, which consists of weddings, ballets, and photo shoots. With lots of experience under their belt, you can feel confident putting the fate of your ‘do in their hands. Christy Robinson can give you a great cut to frame your face or a killer ombre at a reasonable price. Their treatments are miracle workers too, such as the Redken steam infusion or the color rush spray. Christy Robinson Hair Studio 3302 Burnet Ave, Syracuse, NY 13206
Carly Romano, current junior and accounting major and originally from Fayetteville, suggests Green Planet. Green Planet is a great option for health food because it covers all its bases. While it aims to detoxify the body, Green Planet has an incredible selection of organic produce along with items that would be classified as typical groceries. Vitamins, proteins, and vegan supplements are also available. Green Planet 3514 W Genesee St, Syracuse, NY 13219
I have a huge workload this semester and am really stressed out. Where can I go to get a really nice massage or facial to unwind?
Yelp reviews rave that Terra Organic Spa has the best facial in town, and their TURE products are highly regarded. They offer a variety of treatments, the most popular being Deep Tissue and Hot Stone. Prices for facials and massages average around $85 depending on the selection, yet well worth it for your “once-in-a-while” indulgence. Terra Organic Spa 105 Spring St, Fayetteville, NY 13066
I get tired of the same old routine at the gym everyday. What are some off campus alternatives for working out to spice things up?
Arden Phillips, junior television, radio, film major loves Pure Barre. Pure Barre offers you a full body workout in just 55 minutes. Pure Barre consists of small isometric movements using a ballet barre. These classes are an excellent way to tone up without the bulk if you are looking to achieve a lean look and break free of the old gym routine. Pure Barre 6789 E Genesee St, Fayetteville, NY 13066
WARM UP
A LAUGHING MATTER Experts explain how laughter can decrease stress, increase happiness, and improve quality of life. story by Meghan Walsh // Photo Jessica Levy
F
rom improving your mood to improving your immune system, laughter may actually be one of the best methods to promote overall health and well-being. According to a new study by researchers at Loma Linda University in California, participants who were exposed to stimuli that made them laugh had higher recall abilities and lower levels of cortisol, otherwise known as the stress hormone. Similarly, a study at the University of Massachusetts Medical School showed that meditation decreased participants’ stress levels. Brainwave scans proved a shift in brain activity from the stress-prone right frontal lobe to the calmer left frontal lobe.The shift in brain activity revealed stress reduction and increased happiness. “It’s not even about the time that’s involved. It’s really just the process of what happens when you start to
smile and laugh. The physiology of the body will change,” says Robin Regele, a certified laughter yoga instructor based in San Diego. “Once the body starts to shift, it doesn’t stop. It’s like a train.” Laughter yoga sessions typically combine laughter with yoga breathing techniques in a group setting. A session is initiated through full body laughter exercises, clapping, eye contact, and activities inspired by youthful playfulness. “Red Light, Green Light” is one exercise Regele enjoys incorporating into a session. Students are given a green light command, which signals for students to start running around. A yellow light command signals for students to run even faster. Finally, when a red light command is given, students stop everything and laugh. Activities like this, which are inspired by real life situations, are meant to lighten daily frustrations by bringing
laughter into the experience. Since its creation by Doctor Madan Kataria in India, laughter yoga has spread across 72 countries. In the United States, there are over 500 officially recognized laughter yoga clubs, 39 of which are in New York. Aside from the fact that laughter yoga improves moods, it is similar to an aerobic exercise, which brings oxygen to the brain and improves energy and feelings of relaxation. Laughter yoga has been shown to strengthen the immune system as well as increase one’s positive energy. Of course it’s easy to laugh when life is good, but the trick is being able to laugh when faced with challenges and stress. Whether it’s joining a laughter yoga class or choosing to surround oneself with laughter, making a conscious effort to laugh everyday can help improve physical and mental well-being.
FALL 2014
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WARM UP
ift g
GUIDE
12 Gifts for Your Health-Conscious Friend story // Alex Archambault
Quick Pop Maker by Zoku $49.95 www.cooking.com This hand-powered machine allows for tasty frozen popsicles to be made from any fruit juice or smoothie in just minutes, leaving the nutritional value of the treats in the maker’s hands.
Dumbbells? Jump ropes? Water bottles? Here's what your health conscious friends and family members really want for the holidays this year.
Syracuse Yoga Mat $34.99 bookweb.syr.edu This 72” x 24” x 1/5” mat is not only useful in finding inner zen, but also screams “‘Cuse!” with its vibrant orange hue and dark blue embroidered “S.”
Modern Matcha Tea Gift Set $59.95 www.teavana.com This Japanese green tea leaf is ground into a fine powder and then whisked in a bowl to create a flavorful beverage. One glass of Matcha equals the nutritional value of 10 glasses of other green teas.
Yogi - Skin Detox Tea $4.99 www.yogiproducts.com Not only does the tea taste delicious, its traces of red clover help to promote an inner skin cleansing. When used often, it can assist in developing all around healthier, more beautiful skin.
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WHAT THE HEALTH
Wheatgrass Growing Kit $39.95 www.wheatgrasskits.com Wheatgrass is widely hailed for its large, concentrated amount of nutrients including vitamins A, C, and E, iron, calcium, magnesium, and amino acids. It is surprisingly sweet and is believed to be able to help many sicknesses.
WARM UP Conscious Box ~ 12 Month Subscription Plus: $19.95/MO Taster: $9.95/MO www.consciousbox.com
HydroFlask $29.99 www.hydroflask.com
This service delivers a package containing snacks, beauty products and cleaning supplies to your front doorstep, once every month for a full year.
The HydroFlask guarantees to keep water cold for a full 24 hours or liquids hot for 12 hours. The container is also BPA-free, 100% recyclable, and comes with a lifetime warranty.
Buff USA Polar Reversible Headbands $25.00 www.buffusa.com Not only can these be used to keep hair in its place, but they are also made of fleece on one side and microfiber on the other to keep your head warm during cold runs without the risk of overheating.
Bose Soundsport in-ear headphones-iOS models $149.95 www.bose.com
“Juicing For Life,” by Cherie Calbom and Juicer Juicer: $69.99, Book: $13.02 www.bedbathandbeyond.com This book guides juicers through a series of recipes sure to aid all types of maladies.
These ear buds not only have special “StayHear Tips” to ensure that they don’t budge during the course of a workout, but they are also sweat proof to keep music playing no matter how intense your workout gets.
ZingAnything Aqua Zinger $25.99 www.zinganything.com The ZingAnything Aqua Zinger bottle has a twist-off bottom compartment that makes it simple to pulverize fruits, herbs and veggies to boost the nutritional value and taste of water.
Juice Beauty - Organic Green Apple Blemish Clearing Peel $39.00 www.juicebeauty.com This peel is filled with aloe, vitamins, and antioxidants to develop a smooth, clear complexion in the most soothing way possible.
FALL 2014
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FEEL GREAT
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WHAT THE HEALTH
THE
TREND REPORT story // Beaux Wongwaisayawan
It seems like everyday there’s a new workout class your roommates are convincing you to join, but with intensity and minimal impact, barre cardio proves itself as one fitness craze that’s worth the try. IT IS UNDERSTANDABLE when merely running on the treadmill or bopping up and down on the elliptical no longer motivates you to exercise. Excusing yourself from a gym session can become a common occurrence, especially when the most exciting part of a workout is moving from one machine to the next, but stressful late nights and unhealthy study snacks make keeping up with exercise crucial. A recently popular fitness trend has come to Syracuse in the “barre” variety earlier this year. The East Genesee studio of Pure Barre opened in January, welcoming women of all ages to improve their bodies in the most efficient way. Pure Barre is an instructed workout that uses the ballet barre to help with isometric exercises that not only tone your muscles, but also stretches them out for a longer, leaner physique. It was originally founded by dancer and choreographer Carrie Rezabek Dorr in 2001, but has grown explosively since it became a franchise in 2009. Quick changes in body shape, said to be noticeable in just 10 classes if a consistent workout schedule of three to four times a week is maintained, serves as an essential interest point for many women. According to Pure Barre instructor Marissa Coir, people who participate in barre cardio don’t need to take any “rest days,” as these classes cause virtually no impact on the joints. The different exercises target areas of the body that women tend to struggle with, helping to tone areas such as thighs, hips, and abs. The instructor leads the class through a cycle of intense sessions that are followed up with stretching to ensure a lean, strong physique. A mixture of the focused mentality of yoga, the intensity of pilates, the strict form of ballet, and the additional upbeat music that keeps people motivated, Pure Barre successfully squeezes in a full-body workout within the 55-minute class. Whether you are on a mat toning your back or holding onto the barre targeting your core and thighs, you will work your muscles to the point of exhaustion.
Each class also has a distinctly positive atmosphere, with participants pushing themselves to the limit and encouraging those around them to follow suit. The regulars share a sense of community and the friendly conversations they have with one another seem to inspire and empower them further. “It was very easy for me to ease into it because they were all very friendly and helpful,” says Brittany Baechle, a junior public relations major who just began taking classes. Many enthusiasts with and without dancing backgrounds have turned to Pure Barre as an alternative to their mundane trips to Archbold. “I absolutely fell in love with Pure Barre and it is my favorite type of exercise that I have found thus far,” says Coir, who has been dancing since childhood. Although Pure Barre is a high-intensity workout, it should still be done in addition to your daily exercise routine. It is not meant to be the sole fitness program that you follow if you also want to increase your endurance. Baechle, for example, uses Pure Barre to maintain the core strength she needs for equestrian training while Coir instructs classes in addition to dancing. If ballet isn’t your thing, Syracuse is home to a wide array of other trendy fitness classes that may also excite your muscles, like Orangetheory Fitness. Similar to CrossFit, it concentrates on high-intensity intervals utilizing multiple machines and various weights so you really feel the burn. Doonya and BollyX resemble Zumba, in that you can enjoy a Middle Eastern and Indian twist on cardio-based choreographed dances. Additionally, POUND is a class that provides an overall cardio workout using continuous, stimulated drumming with lightweight sticks. With such a variety of alternative fitness, there is a healthy substitute for any basic gym session suited to everyone’s liking.
FALL 2014
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WARM UP
STEAL MOVES FROM YOUR ATHLETE IDOLS
Want to earn the body of your fitness role model? Check out some of these workouts from college athletes and learn how you can be the envy story// Samantha Breault photo // Paige Carlotti of those around you. 14
WHAT THE HEALTH
FEEL GREAT
It’s not uncommon to envy an athlete’s body. When watching gymnasts fly through the air revealing their thinly veiled abs or watching runners’ calf muscles flex with every step they take, there is no shame in secretly wanting a body in such firm shape. Here’s the scoop on the athletes’ actual workouts and how they target those specific muscle groups: LEAN LEGS Not only do runners require good cardio conditioning, they also need strong legs. Reggie Morton, a junior on the SU track team, shares his warmup tips. “It’s good to run for a short period and then stretch. This ensures that the muscles are warm and it prevents injuries.” In the gym, Morton does single and double leg squats, lunges, and leg presses. Morton says running keeps his legs looking toned and fit. At home, Morton does calf raises and lunges. He believes that these exercises, that do not require weights, still provide a good strength workout for the legs. If strong legs and great endurance like Morton’s is desired, try out his favorite cardio workout: running. If unable to make it to a gym, exercises like squats, lunges, or speed skaters are great for legs. These exercises can be done without weights and are not too strenuous on muscles.
SCULPTED SHOULDERS For swimmers, it’s key to have strong shoulders in order to keep from getting hurt. If the shoulders are unbalanced or too weak, they can become very susceptible to injury. According to Adam Voss, a senior on Brown University’s men’s swimming team, most of the important shoulder exercises work small muscles, not massive ones like the deltoid. Swimmers regularly do a variety of adjusted pushups. For this specific one, Voss recommends starting in the pushup position with arms fully extended, trying to push up as high as you can, almost rounding your back. Then, without bending your elbows, lower yourself back down as much as possible until you feel your shoulder blades come together. It is crucial that these exercises are done slowly and controlled – they should never be fast, jerky motions. These moves are designed to strengthen small muscles in the shoulders that will give you greater stability and make you faster in the water.
ABS OF STEEL Gymnasts need to have a strong core to be able to exert body control during their routine. Garison Clark, a senior on the gymnastics team, says many of the abdominal exercises done by gymnasts can be done at home. According to Clark, most core conditioning involves holding positions over a length of time. These positions include planks and hollow holds. To perform a hollow hold, lay your back on the ground, lift both legs in the air, and lift the torso into a crunch position. Hold this position for 30 seconds to a couple of minutes. When performing hollow holds, make sure to have the legs six inches off the ground and shoulder blades raised off the floor for the optimum effect. Clark says he also does crunches (both forwards and sideways) and leg lifts since they are easy to do in an open space.
TIPS FROM A TRAINER Chris Arboleda is an American Council on Exercise certified personal trainer. Arboleda trains some of the athletes at SU’s Manley Field House and has a few tips to create the best workouts. At the gym, Arboleda suggests dumbbell shoulder presses and raises to improve shoulders. For legs and glutes, Arboleda believes cardio and weight lifting is key. Squats, lunges, and box hops will get legs and glutes in shape, along with sprints. When it comes to abs, Arboleda recommends keeping it simple. Crunches and situps of all variations are best. For workouts at home, bodyweight exercises are the most useful. Squats, lunges, and step-ups have proven to be among the best. Step-ups can be done anywhere there are stairs or a slightly elevated surface. Finally, Arboleda suggests that when trying these workouts for the first time, or when adding more weight to them, do them with a friend. Spotters are always useful and will help to make sure the workout is safe.
Whether in the gym or in the comfort of your own home, there are always ways to achieve an athlete’s body. With a good workout, some nutritious food to fuel the body, determination, and motivation, everyone can be fit and toned like the athletes on the Wheaties box.
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FEEL GREAT
HOW TO STAY HOT
WHEN IT’S COLD OUTSIDE story // Lateshia Beachum photo // Laura Palladino
Getting snowed in is no longer an excuse to hide under baggy sweaters and leggings all winter. These at-home workouts are everything you need to stay looking your best even when the weather gets in the way of hitting the gym.
PEOPLE TO FOLLOW: MANKOFIT
Massiel Arias has an inspiring story of overcoming depression with fitness. In addition to a slew of shameless selfies that show off her superhero physique, Arias provides recipes for onthe-go people and innovative ways to work out at home. FOLLOW THE LITA
Lita Lewis is a strong proponent of the #thickfit movement. Every day she encourages women built like thoroughbreds to embrace their large frames and the muscles that build from them. Her posts are the gospel of heavy lifting and training not just to be thin, but to be strong. Her account provides inspiring photos, video clips of exercises to try at home, healthy recipes, and everything else you need to reach your fitness goals.
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WHAT THE HEALTH
YOUTUBE YOUR FITNESS BLOGILATES - Cassey Ho is a
GYMRA - This company
quick pit stop for the busy college student. Her channel consists of challenging home workouts that range from core work to sculpting a sexier, firmer butt combining Pilates moves with cardio exercises. Her channel accommodates people of all fitness levels, and some of her workouts include a modified version for beginners. More importantly, she thinks about your wallet when she prepares food that is sure to shrink waistlines on an already shrunken budget in her “Cheap Clean Eats” videos.
makes you feel like you have a gym partner and a coach right in your living room. The shredded trainers guide you through workouts that require little equipment. A beginner can squeeze in cardio with a dance routine created just for those new to exercising, and a more experienced fitness enthusiast can click on a HIIT workout using light dumbbells and a mat. Gymra’s official website offers paid services for customizable workouts, but it’s cheaper to stick to their free YouTube channel.
REWIND YOUR BEHIND T25 - Don’t fret if homework
has been keeping you from the gym. It can be put on hold as long as T25 workouts are done at home. T25 mixes explosive interval training with high intensity. Count on being drenched in sweat at home and feeling sorer than doing your own routine at the gym. After completing the assessment workout with Shaun T to gauge current fitness level, it’ll be easy to realize just how much time needs to be spent with him throughout the winter.
RODNEY YEE’S YOGA FOR BEGINNERS - If sweating all
over the living room floor doesn’t sound appealing, a yoga or Pilates DVD might be the better choice for you. Rodney Yee makes videos that are a good introduction to yoga for those looking for less impact and more flexibility. Yee guides viewers through basic Vinyasa yoga movements such as downward facing dog and warrior pose. His instructions are clear, and his voice is just the right tone for relaxation up until the final pose before he says, “Namaste.”
FEEL GREAT
Four Weeks of Fitness After a semester full of late night Sliders, Insomnia cookies, Natty Light, and more stress than you could have ever imagined, winter break is the perfect time to get in shape and prepare for a healthier second semester. This simple schedule was designed by certified trainer and SU sophomore Nora Patwell is an easy, realistic way to get in shape while home for the holidays. story // Nora Patwell SUNDAY
MONDAY
TUESDAY
WEDNESDAY
• 1 DAY
DAY 2
DAY 3
Start your journey by getting your heart rate up to sweat out toxins. Try running or walking for three miles without stopping.
Now it’s time to combine cardio with strength training on an interval circuit. Do the following exercises as fast as you can for 30 seconds: jumping jacks, high knees, butt kicks, squats, push ups, and lunges. Rest 1 minute and repeat three times.
It’s time for an active recovery while still building strength. Log onto YouTube and try Yoga for Beginners with Adrienne for a free 30-minute yoga session that will build your core and flexibility.
INTERVAL WORKOUT:
DAY 8
DAY 9
DAY 10
DAY 11
INTERVAL WORKOUT:
CARDIO: 35 minutes
CARDIO: 3-mile run/ walk
Repeat 3 times: 1 minute jump rope, 30-second high knees, 30-second butt kicks, 1 minute jumping jacks, 20 burpees
DAY 15 CARDIO: Your choice of 40 minutes of cardio.
of your choice of cardio.
DAY 16 STRENGTH TRAINING WITH AN INTERVAL WORKOUT: Do the
40-minute YouTube yoga workout.
INTERVAL WORKOUT:
Repeat 3 times: 1 minute jump rope, 30-second high knees, 30-second butt kicks, 1 minute jumping jacks, 20 burpees.
Do as many of the following exercises and repeat twice with a minute rest in between: 30 jumping jacks, 5 burpees, 40 russian twists, 20 oblique crunches on each side, 30-second side plank on each side, 40-second plank, and 20 bicycle crunches
KICK BOX CARDIO WORKOUT: Complete
each exercise for 60 seconds, rest for 15 seconds then move on to the next. Do these 2-3 times: upper cut punches, squat with front kick, cross body punches, jump rope, alternating back kicks, speed bag punches, round house kicks.
DAY 17 40-minute yoga session.
following exercises as fast as you can for 30 seconds: jumping jacks, high knees, butt kicks, squats, push ups, and lunges. Rest 1 minute and repeat three times.
DAY 22
DAY 4
DAY 6
CARDIO: Get your
STRENGTH INTERVAL TRAINING: Do the
heart rate up by doing 30 minutes of your choice of walking, biking, or running.
DAY 12 INTERVAL STRENGTH TRAINING CIRCUIT: Do the following exercises as fast as you can for 30 seconds: jumping jacks, high knees, butt kicks, squats, push ups, and lunges. Rest 1 minute and repeat three times.
DAY19 5 DAY
INTERVAL WORKOUT:
CARDIO: Get your
Do as many of the following exercises and repeat twice with a minute rest in between: 30 jumping jacks, 5 burpees, 40 russian twists, 20 oblique crunches on, 30-second plank on each side, 20 bicycle crunches, 30 jumping jacks, 20 mountain climbers.
DAY 24
DAY 25
CARDIO: 35 minutes
40 minute YouTube yoga work out.
KICKBOX CARDIO WORKOUT: Complete
each exercise for 60 seconds, rest for 15 seconds then move on to the next. Go through each exercise 2-3 times: upper cut punches, squat with front kick, cross body punches, jump rope, front to back kicks, air punches.
FRIDAY
DAY 5
DAY 18
DAY 23 of your choice of cardio.
THURSDAY
heart rate up by doing 40 minutes of your choice of walking, biking, or running.
DAY 26
following exercises as fast as you can for 30 seconds: jumping jacks, high knees, butt kicks, squats, push ups, and lunges. Rest 1 minute and repeat three times.
DAY 13
SATURDAY
DAY 7
REST DAY
DAY 14
CARDIO: Your choice of 35 minutes of cardio.
REST DAY
DAY 20 6 DAY
DAY DAY 21 7
STRENGTH INTERVAL CIRCUIT TRAINING: Do the following exercises as fast as you can for 40 seconds: jumping jacks, high knees, butt kicks, squats, push ups, and lunges. Rest 1 minute and repeat three times.
DAY 27
REST DAY
DAY 28
INTERVAL STRENGTH CARDIO: 45 minutes of your choice of TRAINING CIRCUIT: Do the following exercises as fast as you can for 45 seconds: jumping jacks, high knees, butt kicks, squats, push ups, and lunges. Rest 1 minute and repeat three times.
cardio.
REST DAY
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WHAT THE HEALTH
YOUR GUIDE TO THE PERFECT DAY AT THE PEAK BEFORE SKIING Sophomore Trevor Kahl, who has been skiing and racing since he was three years old, suggests focusing on strength training in the weeks before hitting the slopes. “I do weight lifts, mostly lower body and some upper body, and then I bike,” says Kahl. He says the most important muscles to work are the quadriceps, hamstrings, and glutes. According to Kahl, one muscle that skiers might forget to exercise is the calf. “I also work my calves because skiers have bad calves due to the fact that they’re pretty restricted in the boot,” he says. Senior Jess Rice, who has been skiing since she was two years old, says that it’s important to get a good night’s rest before a day of skiing.
ON THE MOUNTAIN Comfort is a huge factor when choosing what to wear at the peak. Sophomore Shane Salanger likes to wear a base layer – usually Under Armour – a thin mid-layer, and his jacket. He also wears Under Armour underneath his skiing pants and enjoys Smart Wool socks. Rice says that a good pair of socks is important to keep feet comfortable in ski boots. When Rice races, she wears a racing suit and a full-body spandex suit. Any extra layer Rice wears with the suits has to be thin so that she does not have any clothing slowing her down during the race. Normally, Rice will add a fleece pullover to her outfit. She says she shops at discount stores like T.J. Maxx, where she can find top skiing brands like Under Armour, Columbia, and Patagonia. Kahl adds a neck warmer, which he affectionately calls a “neckie,” on top of his “layers on layers.” He normally puts on a long-sleeved shirt, a flannel, a sweatshirt, and a jacket to ensure that he’s warm enough when he arrives on top of the slopes. Kahl stays away from
From pre-season to après-ski, use this as a guide to take your skills to new heights with tips from SU’s Ski Team. story // Malia Milici photo // Jessica Levy Students in Syracuse are in for many more months of snow, but for those who like to spend their time on the ski slopes, the long winters are well worth it. The talented members of Syracuse University’s Ski Team give advice for the ski lover’s perfect day on the slopes. wearing too much cotton, as it will make the body colder if it gets wet. Kahl and Salanger both emphasize the need for a lot of water to stay hydrated while skiing. Kahl says he usually brings a Nalgene water bottle that holds 32 ounces full of water for a day on the mountain. Salanger prefers Gatorade. Small, high protein-packed snacks are also a favorite amongst the ski team. “I’ll usually bring trail mix or a granola bar,” Salanger says. Nature Valley is his favorite brand, while Rice pointed to Luna bars. Rice also recommends packing a light lunch, like a peanut butter and jelly sandwich so there is no weighed-down or sluggish feeling in the afternoon. In terms of miscellaneous items to pack, Kahl recommends sunscreen. “There are days when it’s really sunny out and you don’t think that you’ll get burnt because it’s cold, but the sun reflects off the snow and you’ll get burned really easily,” he says.
APRES-SKI When they’re done skiing, Salanger and Kahl both like to indulge in a large meal because, as Kahl bluntly puts it, “You burn a crap ton of calories on the hill.” Protein shakes and chocolate milk are two of Kahl’s favorites, while Salanger gravitates towards something warm, like chili or a burger. “On a training day, you actually do a lot more physical activity than on a ski race day because you’re doing a lot more runs,” Rice says. This means that it’s especially necessary to relax, stretch, and warm up before and after a training day. Kahl also recommends stationary biking after a day spent skiing to avoid injury. The cycling will prevent soreness because the exercise reduces the amount of lactic acid in the legs. FALL 2014
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WHAT THE HEALTH
WHEN A LITTLE
BECOMES A LATTE Caffeine is a drug, and like all drugs, you can become addicted. Here are some alternatives to the energizer that will help curb your cravings while still keeping you alert all day long.
story // Tess Kornfield
ALTHOUGH MANY college students credit
coffee to acing a final exam, it can also have some serious negative effects on their bodies. Jane Uzcategui, a nutrition professor at Syracuse University, specifically warns students of its “crash and burn effect.” “Each time students use energy drinks or drink too much coffee, they are putting their body in that heightened sense followed by a crash,” she says. “So then what do they do to feel better? More! And then they don’t sleep making it cyclical, which is a concern.” According to a recent American University study, it is hard to recognize the negative effects of coffee consumption because it is a socially acceptable activity. Uzcategui says there are different appropriate levels of consumption based on age. “For adults, we have a recommendation of 400 milligrams of caffeine. If you take an 18-year-old, not quite an adult, they don’t metabolize caffeine as quickly as adults do. Our recommendation for teenagers is more like 200 milligrams per day.” To put that into perspective, 200 milligrams is a little more than one tall-sized cup of coffee at Starbucks. Next time you get the urge to reach for that extra cup, Uzcategui recommends these four healthy tips to stay alert without the risk of coffee addiction.
EAT WHOLE FOODS Good carbohydrates, such as whole grain foods, are healthy alternatives to white bread and pasta.
EAT FRUITS AND VEGGIES In addition to good carbohydrates, these are your ideal energizing foods. Blueberries, in particular, are super-fruits that create energy. An added bonus: blueberries also contain antioxidants that will reduce stress. An unconventional option is dates. They have a low glycemic index, which causes a steady increase of blood sugar, sustaining energy over a long period of time. They will not give you the crash and burn sensation you would get if you drank a can of soda or ate a bar of chocolate.
STAY HYDRATED Drink plenty of water, unsweetened and uncaffeinated drinks, and stick to normal amounts of caffeinated beverages. If you are bored with water, Uzcategui points to flavored or carbonated water as a great alternative.
HAVE REGULAR MEALS This means eating breakfast, lunch, and dinner. Uzcategui especially emphasizes eating breakfast. We’ve all heard that breakfast is the most important meal of the day, and it gets that reputation for good reason. It stabilizes blood sugar from the lull that can happen overnight, giving you energy throughout the rest of the day. A real incentive to eat that morning meal? Breakfast eaters are proven to do better on tests.
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NAUGHTYOR NICE? h o l i d ay t r e at s e d i t i o n story // Kath Agliata
WITH THE ABUNDANCE of candy sitting around post-Halloween, the refrigerator full of Thanksgiving leftovers, and the excess drinks and desserts making their rounds during winter break, it isn’t hard to believe that the average American gains 7 to 10 pounds between Thanksgiving and the new year. Everyone deserves to splurge a little when it comes to their holiday diet, but just because you’re being naughty doesn’t mean you can’t choose something nice.
NAUGHTY
NICE
EGGNOG
HOT CHOCOLATE
1 cup | 343 calories | 19g fat | 21g sugar
There’s nothing better than a hot cup of cocoa while bundled up by the fire. Make this your dessert drink of choice this holiday season instead of other high calorie options.
SUGAR COOKIES
GINGERSNAPS
1 cookie | 73 calories | 3g fat | 4g sugar
1 cookie | 29 calories | 1g fat | 1g sugar
Sugar cookies are a staple during the holiday season. They come in all shapes and sizes, but they are all packed with—you guessed it— sugar and butter.
Gingersnaps are not always a crowd favorite, but they are lower in calories and sugar than most alternatives. Though they may be a little crunchy, dunk one in a cup of hot cocoa to satisfy all of your cravings.
CHOCOLATE FUDGE
PEPPERMINT BARK
1 ounce | 115 calories | 3g fat | 20g sugar
1 cookie | 29 calories | 1g fat | 1g sugar
There is no denying how delicious a gooey piece of chocolate fudge is, but there is also no denying how quickly the calories—and number of pieces you reach for—can add up.
Peppermint is a traditional addition to any holiday treat. When you mix it with crisp chocolate bark, there’s no resisting. For an even healthier option, try dark chocolate.
PECAN PIE
PUMPKIN PIE
1 piece | 503 calories | 27g fat | 6g sugar
One slice of pecan pie is a quarter of your daily calorie intake. There are plenty of holiday treats that can satisfy that insatiable sweet tooth without spending your entire calorie budget. 22
1 cup | 192 calories | 6g fat | 24g sugar
With or without alcohol, eggnog is packed with calories, sugar, and fat. If the creamy holiday beverage tempts you, take a sip and pass it along.
WHAT THE HEALTH
1 piece | 155 calories | 14g fat | 0g sugar
Nothing says fall like a decadent pumpkin pie. There are very few ingredients so it’s quick, easy, and packed with pumpkin goodness.
EAT SMART
WHEN GOOD FOOD
GOES BAD
How to recognize, prevent—and even use to your advantage— rotting food in your kitchen. story // Christina Tiberio
BESIDES BEING A waste, allowing food to go bad is the equivalent of throwing away money,
and no one—especially college students—can afford that. Also, more obviously at stake is the health of the person eating the sour food. According to the U.S. Department of Health and Human Services, eating rotten food can cause dehydration, fever, diarrhea, vomiting, and in serious cases paralysis. Rotten food affects the health of the planet, too. Moreover, growing amount of food being thrown away turns into a higher demand for food, meaning that the farmers must plant more fruits and veggies and use more water to raise them, according to Syracuse’s energy systems and sustainability manager Melissa Cadwell. More foods being grown need more trucks to deliver the food, thus emitting more pollution in the air and ultimately harming the Earth. HOW CAN YOU TELL FOOD HAS GONE BAD?
HOW DO YOU PREVENT FOOD FROM GOING BAD?
Kelly Springer, a nutritionist at Syracuse’s Kelly’s Choice, emphasizes using your senses when determining if food has gone bad. If a food does not smell like it usually does, feels too soft or hard, or has visible chunks or mold, the food has probably turned. If the food is questionable, check the expiration date. Chef William Collins, SU professor of food studies and nutrition, stresses that students need to understand the difference between expiration date and sell by date. If the food is past expiration date, throw it away, but if a food like a fruit or veggie is a couple of days past the sell by date then it is probably okay to consume. Most expiration dates for processed foods are more of a suggestion than a strict deadline. Collins says to anticipate 4 to 14 days after the sell by date to still be safe to consume. According to Melissa Cadwell, marketing manager of Energy Systems and Sustainability Management, processed food can usually be used 6 to 9 months after the expiration date, but stresses to always do research on the food beforehand to avoid getting sick.This excludes egg products, deli meats, and bagged salads, however. Cadwell says to always throw out a canned item if it develops a split or bulging top.
Get to know the perishables. According to Cadwell, all raw meats should be used, cooked, or frozen before the expiration date on the package. If an item of raw meat, such as ground beef, is about to expire, you should freeze it or cook it and then freeze it so it does not have to be thrown out. Springer says oxygen is the reason food goes bad, so she suggests that half-used food be wrapped tightly with plastic wrap before putting it back in the fridge. Temperature is a huge factor, too. Chef Collins suggests checking the temperature of the fridge and make sure it is under 41 degrees. He also says 41 to 135 degrees is deemed the “temperature danger zone” and it is when pathogens grow fastest. It is also important to understand which foods should be stored where. A common mistake is putting tomatoes in the fridge and storing potatoes and onions next to each other. Cadwell explains that tomatoes have a longer shelf life outside of the fridge and that the gases that onions give off encourage potatoes to grow sprouts, thus making the potatoes go bad faster.
WHAT ABOUT FOOD ON THE EDGE OF EXPIRATION?
THE FOOD IS EXPIRED, NOW WHAT?
Make the freezer your best friend. Freezing foods can make them last longer. When it comes to shopping, Springer suggests buying organic frozen fruits and vegetables because there are no added preservatives or sodium, and are cost effective. Dr. Anne Bellows, an SU professor of food studies, often makes soup using food on the brink of expiration. Nearly everything can be made into soup and she suggests reusing water that was used to cook pasta, as it creates a tastier stock and saves water. The water must be used quickly before it turns because of the salt and starches leftover from boiling the pasta, however.
Just because it looks like the end for the food doesn’t mean it has to be; in fact, some parts of food can be reused. To have flavored water without all of the artificial additives, throw the tops of strawberries or citrus rinds into a water bottle and add water to have a refreshing and naturally flavored beverage. Cadwell suggests saving different citrus rinds and putting them in the sugar bowl to acquire a citrus flavor. The same can be done with sticks of vanilla and cinnamon. The food can also be composted, so that none of it truly goes to waste. If the food must be thrown away, however, use that time as a moment of reflection to avoid doing this often. Bellows recommends creating a grocery list and sticking to it.
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RAISING THE BAR Everyday it’s as if there’s a new brand of energy bars on the supermarket shelves, making it difficult to decipher which are healthy and which are sugar factories. Use this guide to help you choose the best snack to satisfy both your cravings and your nutritional goals. story // Mariana Hiotis photo // Kaya Bulbul Bars are a necessity in college. No, not the bars on Marshall Street—nutrition bars. It’s an easy snack to grab on the way to your 8:00 a.m. class, it makes an effortless meal while you’re camping out at the dome, and is the perfect munchie to keep you from getting too tipsy during Beer and Wine Appreciation. With all of the bars out there, it can be difficult to find a type that is not only appetizing, but also provides long-term energy rather than a sugar crash. As a general rule, look for a variety of grains, seeds, and nuts in your bars, with little if any added refined sugars and fats. You’ll get minimally processed ingredients and add variety to your diet, according to Jennifer L. Wilkins, PhD, RD, and nutrition professor at Syracuse University.
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Bars that Make the Cut PROTEIN PUNCH:
KIND Almond Walnut Macadamia With Peanuts + Protein or Peanut Butter Dark Chocolate + Protein. These bars are loaded with protein that provides amino acids to help your muscles recover after a nice, sweaty workout. Find them at Starbucks on Marshall Street, Target, or GNC. KIND Almond Walnut Macadamia With Peanuts + Protein: Calories: 200, Fat: 14g, Protein: 10g, Carbs: 13g, Sugar: 7g KIND Peanut Butter Dark Chocolate + Protein Calories: 200, Fat: 13g, Protein: 7g, Carbs: 17g, Sugar: 10g
BEST VEGAN BAR:
Pure Organic Chocolate Brownie. This mouthwatering bar is perfect for a healthy treat. Cocoa in chocolate contains diseasepreventing antioxidants called flavonoids, which have been proven to prevent heart disease and elevate mood—and who couldn’t use that after getting four hours of sleep cramming for that final exam. Calories: 180, Fat: 7g, Protein: 5g, Carbs: 28g, Sugar: 19g
GRAB AND GO:
Kit’s Organic Cherry + Pumpkin Seeds or Coconut + Sesame bars. These nut-free bars are perfect for a quick burst of energy thanks to their fruity ingredients. Unlike sugar or high fructose corn syrup, fruit sugar contains more vitamins and provides fiber, meaning not all the sugar goes into your body at once. Find them at Wegmans, or online at: http://www.clifbar.com. Calories: 170, Fat: 4g, Protein: 4g, Carbs: 32g, Sugar: 26g
GLUTEN-FREE GOODNESS:
Simple Squares. This certified organic bar contains just five wholesome ingredients and is wheat, gluten, dairy, corn, and soy-free. They are an excellent combination of nuts held together with golden-sweet honey. They come in various flavors such as Coffee, Sage, and Cinna-Clove, and are the perfect “go-to” during that threehour night class. Find them at the Paleo Pax, or online at: www.simplesquares.com. Calories: 230, Fat:17g, Protein: 6g, Carbs: 16g, Sugar: 9g
D.I.Y. Making bars from scratch is an even better option since you’ll know exactly what’s going into your food and how. Executive Chef William M. Serback II created a recipe for healthy and delicious bars.
Ingredients: • 1 cup packed dates, pitted • 1/4 cup agave nectar • 1/4 cup creamy nut butter (such as peanut or almond) • 3 Tbsp water • 1 Tbsp ground flax seed • 1 cup roasted unsalted almonds, loosely chopped • 11/2 cups rolled oats (gluten free for GF eaters) • ½ cup dried fruit (such as pears or cranberries) • 2 Tbsp sunflower seeds Makes 12 bars
Directions 1. Place dates and dried pears in a food
processor until they form a dough-like substance.
2. Place oats, dried cranberries, sunflower seeds, almonds, and dates in a bowl and set aside.
3. Whisk the water and flax seed until they become a slurry or gel.
4. Place the slurry into a saucepan and add agave
nectar and peanut butter over low heat, stirring occasionally, until they form a mixed liquid.
5. Add the mixture to the bowl of oats and dried fruit, then mix.
6. Once thoroughly mixed, move to an 8x8 pan lined with plastic wrap.
7. Press down until flattened evenly and cover with plastic wrap.
8. Place bars into freezer for 15 to 20 minutes or until hardened.
9. Cut into 12 even bars. Enjoy!
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9
SENSIBLE SWAPS
FOR YOUR NEXT RECIPE
story // Camille Bachrach
photos // Laura Palladino
Substituting ingredients in a recipe can make all the difference to the nutritional value of even your guiltiest pleasures. Learn how to make easy switches in order to make your snacks, meals, and desserts healthier without sacrificing the flavor. 26
WHAT THE HEALTH
EAT SMART
UNSWEETENED APPLESAUCE:
This can be used to replace oil in various recipes, as well as the whole amount of butter a recipe calls for. It works best for cake-like recipes that require a moist outcome, cutting out calories and fat from the final result.
SPAGHETTI SQUASH:
Cut the carbs from your next pasta dish and substitute this colorful vegetable as the new main ingredient. Preheat your oven to 425 degrees and cut the squash in half. Drizzle two tablespoons of olive oil, some salt and pepper on the squash flesh and roast until squash is tender (about one hour). After, scrape the insides with a fork to remove long spaghetti-looking strands and add desired pasta toppings like tomatoes, cucumbers, or chickpeas.
CAULIFLOWER:
Shake up your pizza recipe and use cauliflower as the base instead of the usual carb- and calorie-dense dough. Popsugar recommends using 2.5 cups of grated cauliflower and microwaving it in a large bowl for 7 to 8 minutes. After that, mix one egg, one cup of shredded mozzarella, one cup of grated Parmesan cheese, and salt and pepper. Lightly apply non-stick spray on a pan and bake for 10 to 15 minutes. Load it with veggie toppings and bite into your figure-friendly, low-carb pizza.
ALMONDS:
These can be substituted for bread crumbs simply by adding a couple different ingredients to roasted, unsalted almonds. In a food processor, mix ½ cup roasted, unsalted almonds, 1 garlic clove, ½ tsp. coarse salt, 1 tsp. paprika, 2 ½ Tbsp. olive oil and blend. Then apply to chicken the same way you would bread crumbs. This new mix packs the protein, cutting out the carbs that bread crumbs typically bring to the table.
GRAPES:
If you’re craving a sweet treat, try putting grapes in the fridge. Frozen, the little grapes taste like miniature popsicles and will satisfy your dessert craving.
AVOCADO:
Instead of lathering on the mayonnaise to your next sandwich, swap the spread for avocado. Reducing saturated and total fat, calories, and sodium while adding dietary fiber and potassium, this will add flavor and nutrition to your next meal.
KALE:
If you find yourself craving a bag of potato chips while lounging on the couch, reach for the kale instead. Wash and chop it, place it on a pan with some olive oil and salt and bake at 450 degrees for 10 to 12 minutes, depending on desired crispiness. The result will be a texture mimicking that of potato chips, but without the saturated fat, sodium, carbs, or calories.
CARROTS:
When your munchies demand French fries, consider grabbing carrots instead. Peel them and chop into thick shoestrings, then lightly drizzle olive oil, salt, and pepper. Spread them out on a baking sheet and cook at 450 degrees for 25 to 30 minutes.
MARSHMALLOW FLUFF:
Though it may sound counterintuitive, replacing marshmallow fluff for frosting can save you calories and sugar while still tasting awesome. Two tablespoons of marshmallow fluff has just 40 calories, 6 grams of sugar, and no fat, whereas frosting typically packs 100 calories,14 grams of sugar, and 5 grams of fat. So go ahead, fluff it up.
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UNDERSTANDING EMOTIONAL EATING Whether you’re happy, sad, excited, or mad, food somehow always seems to be the answer. It turns out, however, your cravings may indicate issues that go deeper than just hunger.
story // Caleigh Gran photo // Beth Fritzinger
G
rabbing a bag of chips to snack on while watching Netflix, indulging in a box of Insomnia Cookies after a rough break up, and eating because there is just nothing better to do are all examples of emotional eating. Emotional eating is the act of turning to food for comfort. As associate director of the Counseling Center Dr. Susan Pasco explains, “College is an exciting time, but with it comes stress and many challenges. Some students attempt to cope with that by over or under-eating. Instead
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WHAT THE HEALTH
of eating to satisfy hunger, they end up eating to seek out emotional relief.” Students don’t have to look too far to find quick emotional relief, however. Foods like chocolate, ice cream, and chips—the snacks that emotional eaters tend to reach for—can be found all over Syracuse University’s campus. The vending machines in every dorm, late night delivery services until 4:00 a.m., and dining hall snacks fuel this desire to indulge. Between the stress over classes and
the future, sleep deprivation, feelings of homesickness or loneliness, facing issues with social lives, and trying to deal with various pressures, students are finding it difficult to master coping mechanisms. Some will resort to unhealthy measures, resulting in college students being, as Dr. Pasco says, at high-risk for developing negative relationships with food, such as emotional eating. Often cast aside as part of the innocent “freshman 15,” emotional eating is a problem that’s not something to
EAT SMART be ignored. Rachel Martin, a junior psychology major and health and wellness minor who interned at the National Eating Disorder Association, says, “I think there are multiple factors that contribute to the ‘freshman 15’ – limited food choices, a social college lifestyle, new living situations, being away from home, consuming alcohol…. While emotional eating to deal with stress may be a factor, it certainly isn’t the only or most important one.” The experts agree. In an article by the Academy of Nutrition and Dietetics, spokesperson Kristi King, MPH, RDN, says, “Emotions play a huge role in weight gain. Stress, anxiety, and homesickness can all lead to overeating.” Emotional eating is a way to silence negative emotions, says Martin. The act of emotional eating is simply the repurposing of food from a source of nutrition into a coping mechanism. Everyone is different when it comes to coping; some people exercise, some sleep, some talk it out with friends, and some eat. Some people get trapped in this routine of reaching for sweets whenever they’re sad, lonely, angry, stressed, tired, bored, etc., and the real problems are never addressed. It’s OK to indulge every once in a while; it’s only when eating becomes the primary means of dealing with emotions does it turn into a cause for concern. Once eating satisfies emotional urges, it’s difficult to break the cycle. According to an article from The Atlantic, in general, eating makes people feel calm and lethargic. But for the people whose only source of pleasure is food or for those who struggle with body issues, breaking the cycle becomes even harder. “For some people it may lead to an actual eating disorder, such as a binge eating disorder or unhealthy choices in food that have a negative impact on one’s health,” says Dr. Pasco. Attempts to burn off the calories from emotional eating can be futile,
further contributing to the “freshman 15.” According to a June 2014 study published by PlosOne, people who are categorized as “very emotional eaters” struggle with irregular weight loss and slower progress. Here are some tips to resist reaching for the jar of icing the next time sadness strikes. THE DIFFERENCE BETWEEN BEING HUNGRY AND NEEDING TO COPE Help Guide explains that the urge to satisfy hunger is triggered by the stomach, while the desire to emotionally eat comes from the mind. Eating emotionally, especially when it involves unhealthy junk foods, often leads to regret and shame. There are several key indicators to distinguish hunger from the urge to feed your emotions. Unlike real hunger, emotional eating comes on suddenly, makes your body crave specific foods, and does not go away when the stomach is full. COME TO TERMS The first step in making any sort of behavior change is recognizing that there is a problem and wanting to do something about it. “For many of us [emotional eating] is just a harmless little indulgence that does not have a negative impact on our physical or emotional well-being,” says Dr. Pasco. However, if you are someone who believes they are struggling with it, it’s important to remember that it’s OK. “No one should feel ashamed if they consider themselves an emotional eater. It’s good they have identified this which is a step in the direction of working on new and healthy coping mechanisms,” says Martin. IDENTIFY TRIGGERS Identifying triggers is another important step in alleviating emotional eating. At each snack or unconventional meal, stop and think why the random hunger struck. Evaluate the emotions
and the types of foods on the plate. WebMD offers a list of five potential triggers to look out for: social, emotional, thoughts, situational, and physiological. Help Guide suggests maintaining a daily journal to keep track of what goes in the body and why it was ingested. If eating is due to feeling down, because there is a lack of connection with a friend, or because a bakery just opened up in town, write it down to evaluate later. EAT MINDFULLY Dr. Pasco suggests mindful eating as a way to manage the issue. “By that I mean focus completely on the act of eating. Slowing down, tuning in to your hunger, and paying attention while you are eating to the whole process. This helps prevent you from overeating or not fully enjoying what you are eating. Some people find it helpful to develop a plan for eating that helps them think about buying, preparing, and eating foods that are both healthy and appealing,” she says. REMOVE THE SOURCE Avoid buying binge-able foods. If they are not available, there is no way they will be eaten. Mavis Lee, a junior studying writing and rhetoric and English and textual studies, says when she finds herself engaging in emotional eating, she often reaches for carbs. “I try not to buy carbs as a way to stop this habit,” says Lee. FIND OTHER WAYS TO COPE Finding other ways to cope with emotions, like using a stress ball, reading a book, or exercising can also be helpful. “Maintain a supportive and healthy lifestyle so that you can deal with stress and boredom in ways that don’t lead to maladaptive coping like emotional eating,” recommends Dr. Pasco. When a craving comes on, pause. Take a minute to recognize if the pain is truly hunger, and turn to something else to manage those feelings.
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WHAT THE HEALTH
GET WELL
CULTIVATING CANNABIS
Though hemp oil has long been controversial due to its relationship with a well-known recreational drug, this crop has been shown to have some astounding health benefits. story // Pilar Marin photo // Liz Tosi
D
ue to its popularly controversial association with marijuana, hemp is a widely misunderstood and underrepresented product in the agricultural industry and among the American public. This unfortunate incidence has deterred consumers from using and accepting what some refer to as, “Nature’s Perfect Food for Humanity.” This title appears quite fitting when describing this crop’s multidimensional applications. Cannabis use has existed for over ten thousand years, and is one of the oldest crops used for cultivation. Its historic uses appear throughout ancient works of art. Chen-nug, an ancient Chinese emperor and herbalist, depicts its medicinal effects on illness in his pharmacopeia, and the ZendaAvesta, a sacred ancient Indian book, mentions its multi-purpose resin. The Marijuana Law of 1937 has restricted the trade of hempseed, making it nearly impossible to find. This incident is quite ironic, due to the fact that the cultivation of hemp was once mandatory in Colonial America and two founding fathers, George Washington and Thomas Jefferson, were hemp farmers themselves. Jefferson is quoted by many to have claimed that hemp was one of the first necessities to the wealth and protection of the country. Hemp was such a valued part of Colonial America’s economy that lobbyists were hired to promote and educate the public about the crop’s importance. Soon enough, books were published claiming that hemp was the nation’s trademark product.
When discussing hemp, it is essential that common misconceptions about the crop are cleared. Most importantly, hemp is not marijuana. It does not have the ability to make you feel the same effects as marijuana. Although they both derive from the same species, Cannabis Sativa L., hemp is a low-THC variety of cannabis. It was not until recently that hemp’s health benefits were unveiled to the public eye. Health trends have finally exposed the plant’s universal applications, especially concerning its nutritional benefits. Hemp seeds and oils are great alternatives to the common oils and seeds used daily. They offer all of the same nutritional values and nutrients and much more. Hemp oil is the most balanced oil for human consumption, easily providing all of the essential fatty acids: Omega 6 (linoleic acid) and Omega 3 (alpha-linolenic acid). Because many people’s diets are largely made up of high amounts of saturated fats, most Americans are deficient in essential fatty acids such as Omega 6 and Omega 3. Consumption of hemp oil can deter this occurrence and reverse the symptoms of this deficiency. In addition, hemp oil is great for moisturization and hair care. The fatty acids in the oil nourish the hair without producing unwanted side effects and even help remedy hair loss and various skin disorders, such as psoriasis and acne.
The culinary world has also expanded its use of hemp seeds and oils. Offering great alternatives of popular everyday plates and snacks, hemp products have been made available to the majority of the public, even those with food intolerances or allergies. While often used as a nutritional supplement for general health, hemp oil offers a great flavor component in salad dressings and mayonnaise dips. Hemp oil also offers an abundance of protein content, making it great to use in granola, protein bars, protein or hemp shakes, or smoothies. While the use of hemp in food may seem uncommon or exotic, the product’s use maybe more common than most realize. Wegman’s offers hemp seeds and hemp seed oil as well as other products that include them. Strong Hearts on the Hill also offers hemp seeds in their Strawberry Mango Sunrise smoothie. Sweetened with agave nectar, this smoothie furtively serves up all the health benefits of hemp.
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SEX
LET’S TALK ABOUT
AS TABOO AS sexually transmitted infections are, they do exist. In fact, you probably know someone who has one. Since they can be particularly difficult to dodge on a college campus, WTH took a look at how to deal with a diagnosis. story // Alexa Voss
As Olivia Johns* sat nervously on the exam table, she had no idea that a phone call she would receive a few days later would change her life. She had suffered from various symptoms since May, but it was now January and her abdominal pain had peaked. After the emergency room doctors tested her for just about everything under the sun, including appendicitis and ovarian cysts, they decided they might as well test for a few sexually transmitted infections while doing her pelvic exam. Though the doctors found nothing during their assessment, they promised to call Johns in a few days with her test results. When the phone finally rang and Johns heard the word “chlamydia” echo through the receiver, she was too shocked to move. “My world came crashing down,” she remembers.
by human papillomavirus (HPV). Of these STIs, chlamydia is the most prevalent. Over two million new cases of chlamydia are diagnosed in men and women each year. It was at the end of May when Johns noticed that she had to use the restroom all the time. At first she thought nothing of her frequent urination, but it lasted so long and became so persistent that she had to plan her whole schedule around when she could go to the bathroom. “In between every class I had to pick a route to the closest bathroom,” she says. “It was scary because I didn’t know what it was or what was causing it.”
“
It was great to have that support system so you don’t have to go through it alone.
Johns, a junior public health major at Syracuse University, is not alone, however. According to the Center for Disease Control, people ages 15 to 24 make up half of the 19 million STIs diagnosed each year. The most common STIs contracted in the U.S. include bacterial infections, specifically chlamydia and gonorrhea, and viral infections, specifically herpes and genital warts caused 32
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Claudia Sursa, a women’s health nurse practitioner at the IU Health Ball Memorial Hospital Voss Center for Women, says that almost 90 percent, if not more, of her patients who test positively for chlamydia are completely asymptomatic, thus reaffirming its nickname of a “silent infection.” Some sufferers, however, can experience severe pelvic pain or urinary problems, like Johns. The moment Johns hung up the phone with her doctor in January, she angrily called her boyfriend
GET WELL
assuming it was his fault. The two had started dating in March of her freshman year – two months before her symptoms occurred. Apologetically, her partner explained that he had no idea he had chlamydia and felt horrible because he didn’t have any symptoms. Johns eventually forgave him and they are still together today, but for many couples, dealing with the news of an STI diagnosis can test the strength of their relationship. After her diagnosis, Johns was afraid to tell her friends and family. “The one friend I did tell, I only told her because I knew she was the type of person who would be understanding,” she says. “I asked my mom not to tell the rest of my family because I didn’t want them to judge me. Even though its super common and could happen to anyone, the stigma is still so huge that I didn’t want anyone to look down on me.” Although all STI diagnoses often come as a shock, herpes can be one of the most emotionally devastating diagnoses, according to Sursa. “It’s very upsetting emotionally, initially,” says Sursa. “It sounds unclean, it’s painful, it recurs but you don’t know when. It is difficult to talk to a partner about, and you may not always know the source of your initial exposure.” She says that the thought of dating beyond the diagnosis is troublesome for many of her patients. With such a strong stigma surrounding them, it is important to recognize that STIs are curable. “The doctor I went to explained it to me – chlamydia’s like getting strep throat,” Johns says. “It’s just a bacterial infection.” Though treatments exist, even for viral infections like herpes or HPV, Sursa recommends for all sexually active people under the age of 24 to get tested for STIs every year, especially if they change sexual partners. Sursa also stresses that if you are diagnosed with an infection, it is imperative that your partner also gets tested as soon as possible. The Onondaga County Health Department offers free STI screenings at the Syracuse Civic Center multiple times a week. It took time for Johns to overcome the doom and gloom of her diagnosis, but she affirms that contracting an STI isn’t the end of the world. “It’s always a huge help if you tell people close to you,” she says. “It was great to have that support system so you don’t have to go through it alone. Don’t feel like you can’t tell anybody.”
COMMON STIs AND THEIR SYMPTOMS CHLAMYDIA Can appear 1 to 3 weeks after exposure • Painful urination • Lower abdominal pain • Vaginal or penile discharge • Pain or bleeding during sexual intercourse in women • Testicular pain in men
GONORRHEA Can appear 2 to 10 days after exposure • Thick, cloudy, or bloody penile or vaginal discharge • Pain or burning sensation when urinating • Abnormal menstrual bleeding • Painful, swollen testicles
GENITAL HERPES Can appear 2 to 6 weeks after exposure • Small, red bumps, blisters, or ulcers in the genital, anal, or nearby areas • Pain or itching around the genital area, buttocks, and inner thighs
GENITAL WARTS (CAUSED BY HPV) Can appear anytime in the first year after exposure • Small, flesh-colored or gray swellings in the genital area or a cluster of several warts • Itching or discomfort in the genital area • Usually not painful
*Information from the Mayo Clinic **Almost all infections can be asymptomatic
*Name has been changed for privacy reasons FALL 2014
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WORD OF MOUTH Don’t throw away that high school retainer just yet. WTH is making sure your mouth stays healthy throughout college by debunking the five most common dental health myths—and sometimes, the tooth hurts. story // Heather Rounds
photos // Laura Palladino
During our college years, we establish habits that will follow us throughout the rest of our graying years. That means we need to develop healthy ways of living that will dictate our future. One area that needs attention for many college-aged adults is our teeth. Surprisingly, maintaining good dental health takes more than just brushing twice a day. MYTH: Oil pulling is a sick prank pulled on naïve blog readers. Pouring large spoonfuls of coconut oil into your mouth and swishing it around for 20 minutes may appear to be a means of hazing to get into elite clubs or exclusive cults—but it’s not. Currently, the practice of oil pulling is lively debated in the online sphere. Many blogs and health sites claim that what sounds like a method of torture is actually a means of achieving exceptional oral health—ridding your mouth of bacteria, whitening teeth, and strengthening gums. After putting one to two teaspoons of oil into your mouth and swishing it around for 20 minutes, you spit it out, brush, and admire your pearly whites. According to avid oil-pullers online, this natural remedy makes the glands in your mouth salivate, causing you to detox and remove plaque. Although Patrick Smith, residency program director of dental clinic and assistant professor of surgery at Upstate University Hospital, was skeptical of some of the claims, he did agree that it might prevent bacterial growth. Either way, maybe you should give oil pulling a try tonight after you eat Ramen for the fourth time this week and watch Netflix for three consecutive hours. Remember, you’re forming life-long habits. So take into consideration all aspects of your health, and maybe only watch two episodes of Scandal this time.
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MYTH: Wearing braces in college is not cool. The terror of being a metal-mouthed college student is a very real fear for many people. The idea exists that somehow this dental contraption equates to un-coolness. Yet a different stigma is beginning to overshadow the negativity shrouding adult braces. According Les Joffe, secretary of the British Society of Orthodontists quoted in a Huffington Post article, the stigma of adult braces is decreasing while the stigma of bad teeth is increasing. Tricia States, treatment coordinator at Franklin Square Orthodontics in downtown Syracuse, says adults are their most popular patients, constituting 57 percent of their clientele. According to States, more discrete teeth straightening means exist, like ceramic braces and Invisalign, and are hot items for adults looking to fix crooked smiles or restraighten shifting teeth. Invisalign claims first prize with adults at Franklin Square Orthodontics as its nearly invisible aligners serve the same function. As the cultural winds shift, grown people flashing an Ugly Betty smile doesn’t seem as bad as having crooked teeth.
MYTH: Come midterms, finals, or the habitual all-nighter, it’s okay to live off energy drinks, soda and coffee. Monster. Red Bull. The elixirs that propel us through our many late nights studying for midterms or writing last minute papers. It doesn’t take a professional opinion to assume that a beverage that gives you a sugar high long enough to write a six-page paper, while often causing abnormal heart palpitations, can’t be good for you. But these drinks are also bad for dental health. Jane Uzcategui, a professor in the department of public health, food studies and nutrition, says that sipping on these drinks throughout the day leads to constant sugar exposure. Sugar is enemy number one for your teeth and the repeat offender of cavity creation. These sugars become acidic in your mouth and begin to eat away at enamel, eventually creating cavities.
MYTH: For those who had braces in high school, you don’t need to be wearing your retainer by the time college rolls around. Maybe you survived the gauntlet of wearing braces in high school. You somehow balanced gawky growth spurts, acne, and braces. In a celebratory spirit, you might now think since you’re a college student you can shed the high-school hallway memories along with wearing your retainer. But before you forget your retainer in the mess of your open-double dorm room, revert to the advice of the experts. According to States, retainers are a lifetime commitment. She sees a lot of adults in her office who need to have their teeth re-straightened because they stopped wearing their retainers. So unless you want to spend more money and time readjusting your teeth, it looks like you will be drooling on your pillow for many more years to come.
MYTH: Sugars are bad for my teeth, but carbs are fine. A package of crackers or a bag of pretzels are common snack foods around campus. We know carbs in general aren’t good for us, but maybe we walked up the law school stairs today so we think it doesn’t matter. However, carbs aren’t only bad for our waistlines. Uzcategui says they also feed the bacteria in the mouth and break down the enamel. Foods that have carbohydrates and stick to your teeth, like crackers and pretzels, create plaque that fuels enamel decay. Besides just brushing after snacks, Uzcategui suggests chewing sugar-free gum to help battle plaque buildup. Xylitol, a diabetic sweetener in these gums, actually helps to remove food particles. Instead of snacking on food with carbs, it’s better to munch on fruits and vegetables, which studies show are actually good for your teeth. Whether it’s citrus fruits whitening your teeth and fighting gum inflammation or waterrich fruits and veggies keeping oral bacteria in check, these snacks are the more dental-friendly option.
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MAN IN THE
MIRROR
That bodybuilder vigorously hitting the weights in the gym might have more on his mind than a desire to win his next competition. story // Morgan Chamberlain photo // Paige Carlotti model // Ben Uhing
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WHAT THE HEALTH
AS A SOCIETY,
self-esteem is an everyday struggle. Growing up, we are told to wear certain brands to appear cooler, use certain products to become prettier, and act a certain way so people will like us. No one goes through their middle school, high school, and college years without feeling uncomfortable or selfconscious at some point. In certain cases, however, low self-esteem can cause serious mental illnesses—body dysmorphic disorder, to be exact. Body dysmorphic disorder, or BDD, is defined by the Anxiety and Depression Association of America as a bodyimage disorder. It is characterized by persistent and intrusive preoccupations with an imagined or slight defect in one’s appearance. Burak Benturk, a senior finance and entrepreneurship and emerging enterprises major at Syracuse University, has struggled with BDD for his entire college career. During his freshman year, he would always see guys more muscular than him walking around the gym and decided he wanted to make a change in his appearance. He turned to bodybuilding because of his body image issues, and soon became obsessed with building muscle. “I felt inferior. I just wasn’t manly enough,” says Benturk. “If those guys decided for some reason to beat me up, I wouldn’t be able to do anything about it.” Many bodybuilders begin excessively working out because they feel the need to impress other people. For Benturk, the obsession began with impressing women, but quickly became about impressing his male peers as well. “You feel good about it when you hit a personal record, but bodybuilding is mostly external,” says Benturk. After intensely working out until the summer before his sophomore year, Benturk had ankle surgery in May 2012 and lost a majority of his muscle during recovery. The following year, he began to develop serious symptoms of BDD. He maintained a strict diet and avoided eating out
because many restaurants have the macros he needed.
didn’t
Macronutrient ratios, or macros, are the three major nutrients the body needs in large amounts to function properly. These include carbohydrates, fats, and proteins. Depending on how much they weigh and what kind of an outcome they are looking for, bodybuilders can calculate the percentage of their daily macronutrient intakes. Having compulsively obsessed over exercise and healthy eating, Benturk joins a large portion of males who struggle with body image issues. According to Dr. John Wohlers, the clinical director at Centre Syracuse, approximately 50 percent of individuals who struggle with BDD are male. “It’s different from females who suffer from eating disorders,” says Wohler. “It’s not just about a number on the scale.”
“It’s not about being vain or seeking attention. It is a genuine and devastating illness that causes sufferers a lot of pain.” For many people, it is difficult to identify BDD without having prior knowledge of its symptoms. Harriet Brown, a professor at the S.I. Newhouse School of Public Communications and respected health author, has written several books on eating disorders and body image. According to Brown, BDD likely involves the part of the brain that manages proprioception, or how we experience our bodies in the world. BDD can make participating in daily activities difficult and afflicted persons can find their imperfections so difficult to deal with that they don’t even want to leave their house or deal with everyday social interactions.
For Benturk, lack of social motivation was a big reality. He was more worried about finding time to go to the gym than spending time with friends and fraternity brothers. He stopped going out and drinking because he read studies about the negative effects of alcohol on muscle development, and quickly found himself socially detached from his peers. “It affected my social life. I got detached from the fraternity. Guys were worried about me and wondering what was wrong,” says Benturk. “But I felt the only way to compensate for my appearance was to do all of those things.” At one point, Benturk was even thinking about using steroids and heavily researching his options. In every bodybuilder’s lifting career, there comes a point where there’s no way to become bigger. Many begin using steroids in order to exceed their genetic limit of muscular growth. “I figured I had to turn to steroids to impress other people,” says Benturk. “But with the emotional support of my friends, I realized I didn’t need them.” At the end of his sophomore year, Benturk began to recover. Today, Benturk has gained the confidence to overcome his disorder. He still enjoys going to the gym and working out, but no longer constantly compares himself to other guys. For him, it was the support of his friends that helped him think rationally about his body. He realized his BDD not only affected him, but the people around him and decided to think differently about exercising. Body dysmorphic disorder is not a disorder of vanity, but a serious mental illness that deserves attention. Unlike Benturk, many people with BDD need a combination of antidepressants and cognitive behavioral therapy to be cured. “BDD is a real disease,” Brown says. “It’s not about being vain or seeking attention. It is a genuine and devastating illness that causes sufferers a lot of pain.”
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NOBODY’S
PERFECT Images of Photoshopped models, professional athletes and even our friends’ bodies can cause insecurities of our own, but with these tips from body image experts, you can change your mentality and create a healthy body image.
story // Jocelyn Delaney photos // contributed by Peggy Pappas
WE ALL NEED
a little motivation every now and then to head to the gym. Numerous blogs have popped up online for fitness inspiration, or “fitspiration,” forming a social media community that aims to help people stay motivated to exercise and eat well. But while the intent may seem harmless and even helpful, the community may be doing more harm than good. In a study published in European Eating Disorders Review, people ate, on average, 3,000 fewer calories the next week after viewing these images of fit and thin people. Although it varies case-bycase, 3,000 calories is a significant decrease. Such a drastic change can be indicative of problematic eating behaviors, according to Dr. Cory Wallack, Ph.D., director of the Syracuse University Counseling Center.
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FITSPIRATION VS. THINSPIRATION Some fitspiration can have truly motivational messages like, “Workout because you love your body, not because you hate it.” Lorissa Cournoyer, a junior English and textual studies major at SU, says she uses fitspiration to find new workout routines, meal ideas, and inspirational quotes when she needs motivation to get to the gym. She says using fitspiration has helped her develop a healthy lifestyle by mixing workouts and meals that work for her schedule, rather than following one specific plan. However, Cournoyer notes that she’s seen images with harmful tips.
“It can be a set up for unhealthy dieting and exercising and can also have a really negative impact on self-esteem and self-concept,” Wallack says. However, it’s important to note that Wallack thinks that statement doesn’t apply to all people, saying some people might be able use this resource in a positive manner.
BE SKEPTICAL
To help spot the potentially harmful fitspiration, look out for self-destructive behavior disguised as positive motivation, says Stacie Fanelli, a fifth year social work major and member of the Association for Size Diversity and Health. Any image that focuses on working out to look a certain way, encourages weight loss in Fitspiration differs from thinspiration, a popular a short amount of time, or shames the person online pro-eating disorder community that for eating certain foods is a red flag. glorifies extremely thin women, because it attempts to focus on a healthy and fit lifestyle Search for websites and blogs that have instead of thinness. “Strong is the new skinny,” certified personal trainers or are health is the prominent motto of the fitspiration professionals like nutritionists creating the community; however, although wellcontent, says Fanelli. It can be difficult to intentioned, this only changes the ideal body differentiate between harmful and helpful image from extremely thin to incredibly fit. advice when you are on Pinterest, Instagram,
APPRECIATE YOUR BODY Harriet Brown, author of Brave Girl Eating, agrees that a lot of fitspiration also focuses on appearance rather than healthy behaviors. The famous words of Kate Moss, “Nothing tastes as good as skinny feels,” or, “Workout to be able to wear anything you want and look amazing,” are examples of some of the negative fitspiration found online. Similarly, Wallack agrees that people who follow fitspiration on Tumblr, Instagram, Pinterest, Twitter, or blogs might believe they will end up with a body that is identical to an image.
Tumblr, or Twitter, because you don’t know if a professional is creating the content or someone with no credibility. Sources like Time’s Healthland blog, Mind Body Green, and Always Beautiful Project provide workouts and nutrition information. Since journalists and nutrition professionals run the sites, you won’t see any harmful tips.
FOCUS ON YOUR ABILITY No two bodies are the same. Wallack says to focus on fitness ability rather than appearances for motivation. “The good in these images is looking at them and saying, ‘I can do that’ as opposed to ‘I want to look like that,’” he says.
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FEATURES
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L O U N G I N G W
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L U L U photos // Laura Palladino
Kristine: Om Tee, color--white, $58.00 coco pique Wunder Under Pants, $92.00 vinyasa scarf, color--black, $48.00
Whether you’re cozying up with a good book or heading to the gym, lululemon’s new line is perfect for whatever the day brings. FALL 2014
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Megan: Power Y Tank, color--Toothpaste, $52.00 Forme Jacket, color-rocky road sand dune toothpaste, $118.00 Dance Studio Pant (unlined), color--soot light, $108.00 Yan: Power Y Tank, color--White, $52.00 Scuba Hoodie, color--toothpaste, $108.00 Skinny Groove Pants, color--black fa14/quilt 13 Sophie: Coor Racerback, color--white, $42.00 Bhakti Yoga Jacket, black--$118.00 Roll Down Wunder Unders, color--coco pique fuel green, $108.00 coco pique Vinyasa Scarf, $48.00 Nancy: Yogini 5 year short sleeve tee, color--sright up striped heather medium gray, $58.00 Right As Rain Jacket, color--fuel green, $198.00 Wunder Under Crops, color--black, $72.00
Sophie: Coor Racerback, color--white, $42.00 Bhakti Yoga Jacket, black--$118.00 Roll Down Wunder Unders, color--coco pique fuel green, $108.00 coco pique Vinyasa Scarf, $48.00
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Yan: Scuba Hoodie, color--toothpaste, $108.00
Yan: Power Y Tank, color--White, $52.00 Scuba Hoodie, color--toothpaste, $108.00 Skinny Groove Pants, color--black fa14/quilt 13
Brandon: Sweat Session 1/2 Zip, color--black, $108.00 Kung Fu Pants, color--black, $92.00
Sophie: Coor Racerback, color--white, $42.00 Bhakti Yoga Jacket, black--$118.00 Roll Down Wunder Unders, color--coco pique fuel green, $108.00 coco pique Vinyasa Scarf, $48.00
Sophie: Coor Racerback, color--white, $42.00 Bhakti Yoga Jacket, black--$118.00 Roll Down Wunder Unders, color--coco pique fuel green, $108.00 coco pique Vinyasa Scarf, $48.00
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Yan: Power Y Tank, color--White, $52.00 Scuba Hoodie, color--toothpaste, $108.00 Skinny Groove Pants, color--black fa14/quilt 13
Brandon: Sweat Session 1/2 Zip, color--black, $108.00 Post Sweat Session Jacket, color--Lake Side Blue, $74.00
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FEATURES
RECONSTRUCTING A CURE story // Natalie Rudakevych photos // contributed by Caitlin Brodnick
Finding out she was positive for a breast-cancer-causing gene changed this SU alumna’s life. After deciding to get a preventative double mastectomy, she’s now an inspiration for millions of women all over the world.
FEATURES
F
or 30-year-old Caitlin Brodnick, a 2006 Syracuse University alumna, finding out she had inherited a harmful BRCA1 gene mutation was essentially the equivalent of being diagnosed with breast cancer. The second the results of the test came in, Brodnick began to worry. She knew she had to go on with her life, but she couldn’t shake her fears. Cancer was always there, lingering in the back of her mind no matter what she did. So she began to do her own research, spending her free time Googling breast cancer cures and watching documentaries on prevention methods. Unfortunately, all she found was a frustrating lack of information about the BRCA1 gene and hereditary cancer in general. Inheriting a mutated BRCA1 or BRCA2 gene means having an increased risk of breast and ovarian cancer. These genetic mutations are more likely to occur in families like Brodnick’s who have a medical history of cancer. If a test for a BRCA1 or BRCA2 gene mutation comes back positive, a patient has several options, among them being risk-reducing surgery. These surgeries aim to remove at-risk tissue in hopes of preventing cancer. In other words, a patient can choose to 46
WHAT THE HEALTH
have the tissue in both of her breasts removed. This process is known as a double mastectomy. After consulting with a genetic counselor, Brodnick began to consider a double mastectomy more seriously. She wanted to get the surgery after she had kids so she could breastfeed, but she realized she was wishing her life away by waiting for the day she turned 40 years old to go through with the procedure. “I didn’t want to live that lifestyle of someone who is constantly looking over her shoulder for breast cancer,” says Brodnick. “It’s really hurting my quality of life. I’m younger so I’ll heal faster. I want to have it now.” With that in mind, she made the decision to have a preventative double mastectomy. As the day of the surgery approached, fears began to creep into Brodnick’s mind. “One of her big fears was that her body would be different and that I would look at it differently,” says Allen Arthur, Brodnick’s husband. “I assured her it didn’t matter to me. Her health and what makes her comfortable should be the number one thing she should be thinking about.”
FEATURES
Despite the amazing amount of support from her family, there were some worries that stuck with Brodnick all the way up until the day of the procedure. “I kept asking my husband and my doctors, ‘What if my boobs explode?’” she says jokingly. “I was really, really scared that something crazy would happen, and it didn’t.” Brodnick says the surgery went remarkably well. Her breasts did not explode, she did not experience any serious complications, and she was ready to start on the road to recovery. Recovering from a double mastectomy involves lots of rest, regular draining of fluid from the area, and, for some, implants to fill the gap. It isn’t exactly an easy process. For Brodnick, the implants were extremely painful at first, and made her chest feel tight. “It hurt to take a deep breath, and I couldn’t sit up or lay down on my own,” she recalls. “It was definitely difficult.” The recommended rest time after a double mastectomy is about two weeks, but Brodnick wanted to get right back to her old life. She tried to rush back to work, but found herself too exhausted to handle the demands of her job. Mentally, she felt ready to take on the world. Physically, she needed to rest. It was a long and difficult recovery process, but she was thrilled to be finished with the mastectomy and free of her fears of breast cancer. However, the surgery had completely changed her life. When Brodnick graduated from SU with a Bachelor of Fine Arts in acting, she thought she was going to go out into the world and act. She definitely didn’t anticipate her life revolving around cancer and double mastectomies, but when she decided to have the surgery something amazing happened. She contacted a friend who writes for Glamour magazine and asked if they could do something with her story. She wanted to share her experience, if only for the sake of getting more information on the BRCA1 mutation and mastectomies out to the public and helping other young women feel empowered. Glamour loved the idea and sent a documentary crew to follow her throughout the process. It turned into a powerful mini-series on YouTube called “Screw You Cancer” that followed every step of Brodnick’s journey, from deciding to get the procedure done to making a full recovery. The series was a huge success, getting millions of
views per episode and many positive comments from women around the world. Brodnick says this was the best thing that could have happened. She has had the opportunity to meet and encourage multiple women who are in the same place she was once in. Since having the surgery, she’s become a spokesperson for breast cancer and double mastectomies, reaching millions of women worldwide. “I never thought this would be my life,” she says cheerfully. “This is such an awesome higher calling. I’m loving it. It’s all I want to do.” It’s been a little over a year since Brodnick had her double mastectomy. Now, she’s completely dedicated to sharing her story and getting more information out to the public.
“
I never thought this would be my life. This is such an awesome higher calling. I’m loving it. It’s all I want to do.”
Brodnick hopes other young women will go online and really research information about the BRCA1 and BRCA2 gene mutations, without getting scared by horror stories and statistics. She recommends that women who are concerned seek out genetic counselors who specialize in the BRCA gene mutations. She even welcomes anyone to contact her, because she’s always willing to share her story, answer questions, and be there for support. “I lived in fear for a long time, and I was misinformed for a huge portion of that,” Brodnick says. “Ask questions. You don’t have to live in fear.” For more information on breast cancer prevention, go to www.facingourrisk.org. Follow Caitlin on Twitter @caitybrodnick FALL 2014
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FROM PUPIL
TO PARENT Being pregnant while you’re a student doesn’t exactly fit society’s stereotype of “the college experience,” but trying to raise your GPA as well as a child is not impossible. Here’s how one SU student is refusing to choose between parenting and education and mastering the ultimate balancing act.
story // Paige Carlotti photos // contributed Audriana Ortega Banks
A
udriana Ortega Banks had a doctor’s appointment. She sat in the waiting room, the doctor performed her exam, and she scheduled an appointment to receive a birth control prescription before she left. The next day, she received a phone call from the office telling her she was pregnant. “I originally went to the doctor to get tested for ringworm because one of the kids I work with had it,” says Banks, a senior business management major at Syracuse University. “They asked me when I had my last period, and that’s when I realized I was late.” Although the pregnancy wasn’t planned, Banks had no doubt in her mind that she was going to raise her baby with her boyfriend of three years while remaining a student here at SU. Banks discovered she was pregnant in the spring of 2014 and delivered her baby this November. She enrolled in summer courses and actually attended each class until the day before she went into labor. “When I found out, I was scared of everything,” says Banks. “The hormones aren’t nice to you. I was stressed out all the time; I was emotional, scared, angry, and hated everyone and everything. I was mostly scared of
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WHAT THE HEALTH
health-related things and it was scary that my family was so far away.” According to Beth Rahal, the chief coordinator of the Pregnant on Campus Initiative, an organization that works with college pro-life groups to improve the resources and support for pregnant students across the country, about two million college-aged women, 18 to 24 years old, become pregnant. Approximately one million result in the birth of child, while 500,000 have an abortion and the rest end up as miscarriages, says Rahal. “Only 1 in 10 pregnant students will complete their bachelor’s degree. Since they’re at a great risk to drop out, we need to address how universities can support them so they are successful,” says Rahal. “I think the biggest issue is when students find out they are pregnant—there is not much encouragement to remain a student.” Banks initially went to the Counseling Center, who referred her to Emma Dovi in the Division of Student Affairs. Dovi served as the liaison between Banks and her professors, recommended social services like food stamps, and ensured that she kept up with her medical appointments throughout the pregnancy. Although Dovi was a tremendously helpful mentor, Banks wished the available resources were in a singular, centralized location.
WARM UP “All of the counselors I saw were really, really nice, but many just didn’t have answers,” says Banks. “I wasn’t informed about a lot of things and it didn’t seem like there was any plan in place to deal with this stuff.” In addition to the Counseling Center, Banks also visited SU Health Services where she was referred to a nutritionist, a family doctor who referred her to an obstetrician, the Office of Student Services, and Planned Parenthood while searching for answers. She did a lot of her own research, but found that there was little information advertised on the web. Banks says she found material for a lot of other schools, but nothing for SU. She found the word “pregnancy” listed once on Syracuse’s website, and it only applied to athletes. “Let’s be honest, sex is probably the worst kept secret on campus and pregnancy is the best,” says Rahal. “A lot of administrators are afraid to step up because they think it will encourage students to have sex. No college student wants to get pregnant and no student has sex with the intention of getting pregnant. A plan means you’re here to help your students.” Rahal believes the best thing a university can do is to develop a clear plan of action with the help of administrators from a range of different departments like the Counseling Center, Residence Life, and Health Services before the crisis occurs. She also recommends that schools have a page on their websites devoted to telling students where to go and what questions to ask. “It’s the lack of advertising that’s a problem,” says Rahal. “There’s not much encouragement to be a parent on campus.” Betty DeFazio, director of community affairs and public policy at Planned Parenthood of Central and Western New York, agrees. She suggests campuses adopt sex education programs for incoming freshmen. “When students first arrive at a campus, it’s their first experience living on their own and many aren’t prepared when it comes to reproductive health,” says DeFazio. “Here in New York, the only thing schools are required to teach is HIV prevention. There are no requirements that schools have a medically accurate sex education program. Giving students that strong foundation of information about sexual behavior and reproductive health is one thing campuses should try to do.” Aside from navigating the university’s infrastructure, Banks also had to overcome a number of physical challenges as a pregnant student. While enrolled in her summer classes—and in her second trimester— Banks was forced to live in Haven Hall where there was no air conditioning. By the time the university addressed her problem, she was already several weeks into her six-week classes. Banks, who suffers from asthma and frequent heart palpitations, found her body swelling abnormally from her pregnancy.
Simple day-to-day tasks became a battle as her pregnancy progressed. She remembers being exhausted after doing nearly nothing and sleeping for hours while pregnant. Her sleep schedule was also interrupted by having to get up several times throughout the night to use the bathroom. Getting dressed was an added challenge, as she quickly outgrew old clothes and eventually couldn’t even fit into her Ugg boots. Bending down was no easy feat, either. Banks had to move off campus with her boyfriend so they could raise their baby in a quiet, safe environment, free from crazy parties that notoriously last until the early morning hours. The place also had to be affordable for the new family, which can be a hard thing to find when house hunting without roommates that can drive down the cost. Most roommates don’t want to be awoken to the sound of a screaming baby at three in the morning or sit at the breakfast table with a breastfeeding mother, so it’s no surprise that students weren’t lining up to bunk with them. Her off-campus apartment requires her to take the Nob Hill bus since neither of the two have a car, which only stops at their apartment ever 30 to 45 minutes. Transportation even proved difficult on campus, affectionately known as “The Hill” to everyone except Banks, that is. “I would do anything to avoid those hills,” she says. Unfortunately, Banks was told she was ineligible to use SU’s medical transport van because she didn’t have a high-risk pregnancy. Although she was constantly drained, Banks didn’t want to appear lazy to her peers or professors. “I had so many group projects this semester, and I was so afraid people were going to think I wasn’t pulling my weight or was making excuses,” she says. Banks also worked the front desk at the Schine Student Center and did her best to use as little sick days as possible. As for her academics, Banks will be taking an “incomplete” grade in all of her classes. This means that it is up to her professors to decide when she can complete the rest of her semester’s work. Since she had her baby in the middle of November, however, finishing just a couple week’s worth of homework by May shouldn’t be a challenge. “I’m a very detail-oriented person, and I have this shirt that says ‘Class of 2015’ on the back,” says Banks. “And if that’s what my shirt says, that’s when I’ll have to walk at graduation.” Childcare is Banks’ top priority at the moment, so she is having second thoughts about returning to classes for the spring semester. In the future, Banks hopes to start her own business. She is currently working on a business plan for a financial literacy program for low-income families. “A lot of people look at me like I’m a teen mom, but I’m not. There’s a difference in maturity,” says Banks. “To me, I think I have the best of both worlds right now.” FALL 2014
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Don’t
Turn Your Back
on Me
With funding being cut from universities across the nation, affordable treatment for eating disorders is becoming impossible to find. story // Gillian Kelly
A
sk and you shall receive: a phrase most of us have heard at least once in our lives. It encourages us to ask for help when we need it and promises us we will not be rejected. Unfortunately, this idealized phrase is not always true. What is even worse, it can sometimes ruin the confidence a person had in their quest for help. Sure, it is no big deal when you are denied, but sometimes the matter can be the difference between life and death. Therefore, when a university cuts the funding of counseling for certain illnesses, including eating disorders, many crucial medical treatments are denied. The National Eating Disorder Association surveyed 165 students, colleges, and universities in 2013 and found that only 34 percent reported that their campus has a peer advisor to refer students. Additionally, only 22.4 percent of the surveyed campuses offered year-round screening opportunities. Just two percent offered screening and education services to athletes, a high-risk population. According to NEDA, colleges said that they don’t have the time or money to train mental health professionals in outreach, education, or prevention programming. Eating disorders on college campuses are becoming rapidly more common. NEDA estimates that 10 to 20 percent of women and 4 to 10 percent of men suffer from disordered eating. For college students, the pressures to look a certain way are real. According to a survey by the National Association of Anorexia Nervosa and Associated Disorders, 58 percent of college females feel pressured to be a certain weight and 91 percent attempt dieting as a way to control their weight. Because eating disorders have the highest mortality rate of all mental illnesses, it is crucial that college campuses provide awareness and counseling 50
WHAT THE HEALTH
to students. Getting help can be a scary process, but knowing what help is available greatly increases the chances an individual will seek assistance. Jasmine Schwartz, a Humanities for Leadership major specializing in Veterans Advocacy at Seattle University, suffers from an eating disorder. She says the effects of being denied treatment because of funding cuts are huge on eating disorder sufferers. “I work with an organization that sees a lot of people affected by this. It’s unfortunate because there are people who reach out for help and when it’s not immediately provided through a known program, due to the lack of funding, they often give up,” she says. “It makes sense from their perspective because it takes immense courage and strength to reach out for help when dealing with such adversity. After putting themselves out there in such a vulnerable way, it can feel impossible to try again.” Although she was fortunate enough not to face rejection, Ashley Corasaniti, a sophomore psychology major at Syracuse University, says she had a significantly hard time seeking help for the first time. “When [my eating disorder] first developed, it was just me who knew, and I wasn’t going to tell anyone—it was humiliating in a way,” she says. “If my family didn’t support me, it would’ve been hard, but it was too much for me, so I needed help.” When her family knew she was suffering from disordered eating, Corasaniti’s mother pushed her to speak to someone. Many schools lack the funds to provide proper programs to students in need of eating disorder counseling. According to Lisa Thomas, a registered dietitian involved in the eating disorder team at SU, there have been significant resources added to the
services in recent years at the university. Benjamin J. Domingo, the director of SU Health Services, says that in addition to a registered dietician, the eating disorder team involves psychologists, medical directors, a psychiatrist, a case manager for student assistance, and a nurse practitioner who work in collaboration with the Counseling Center and Health Services. He says the team meets to discuss how they can advocate for an individual, and that the team has grown in terms of supporting each other. The team uses a comprehensive care model with consolidated consulting, which means that students in need of treatment receive well rounded care, not just certain aspects of it, from all members of the team. Counseling is a factor that greatly affected Corasaniti’s treatment plan, and without it, her experience would have been extremely different. She saw counselors as people to vent to about things she couldn’t tell her peers and family. Although she got to know them on a personal level, they were still strangers to her, making them easier to talk to. Because she does not use Syracuse’s free services for counseling, Corasaniti can attest to the expensiveness of eating disorder counseling. “It is a big expense. I have insurance that covers some of it, but there is still a lot,” she says. “For every counseling visit I go to there’s a copay. If I have to get a test done at the clinic, there’s more money on top of that. My family has been able to help me with costs, but everything adds up. I knew it was a burden for my family at times, but I knew I needed to keep getting help.” Unlike outside treatment, services offered at SU are free and confidential to students, and many take advantage of it. Thomas mentions the formation of a new support group called Healthy Minds/Healthy Bodies that is oriented to people with disordered eating, but the group intends to be kept small. In addition, the program has networks in the community
10-20 percent
of women suffer from disordered eating
4-10 percent
of men suffer from disordered eating
and often refers patients out to centers like Ophelia’s Place for group intensive outpatient care. Unfortunately, SU is limited in what they can do. For instance, Domingo says that the university cannot force a leave of absence. He notes how difficult it is to see someone in need of serious help that does not want it. He says that when a patient agrees to inpatient care, SU can attempt to help set up care in facilities where the patient is from so he or she can get help in a local setting. This aspect of the program expresses the university’s sincerity in offering students the best care possible on an individual basis. Domingo emphasizes that SU Health Services supports patients as long as they are complying with treatment. Many college-aged students do not have access to professional treatment, and SU is very fortunate to have such a luxury. Student awareness of the program is crucial to its success, as well as the successful treatment of students in need. Eating disorders can be extremely complex mental health issues and deserve to be treated like every other disorder with proper funding. Alzheimer’s disease received an average of $88 per affected individuals for research in 2011, whereas eating disorders received an average of $0.93 in research per person affected. “Ask and you shall receive” is possible at SU, but unfortunately, the situation is not the same at a majority of universities across the country. Although the university’s program is sound, it is relatively unknown even to students at the SU. “If the campus has a program then it should be promoted,” Corasaniti says. “I want to make people aware and let girls know that they can seek help on campus. It would be nice to have a peer group on campus to promote it and to get involved with.” Although SU has funds to provide great care, more can be done to promote healthy body images, confidence, and a sense of security versus scrutiny for getting help on campus.
58 percent
of college females feel pressured to be a certain weight
91 percent
attempt dieting as a way to control their weight
58 percent
of appointments with Lisa Thomas are related to eating disorders
FALL 2014
51
Beyond the Happily Ever After Many individuals pride themselves on their incredible weight loss stories, but few ever talk about the challenges they face after the weight is gone. Two SU students recollect their journey and the constant weight loss battle that ensued. story // Natalie Weaver
W
eight loss is one of the world’s most talked about subjects today. Everyone is looking for that perfect plan, and millions of dollars are being spent on the promise of fast results with minimal effort. Unfortunately there is no pill, food, or magic potion that will do the work for you. The pressure is on for college students especially, who have to deal with self-confidence issues and learning how to live independently and provide for themselves, all while trying to balance a grueling course load. Christina Foundos, a sophomore education major at Syracuse University, began her weight loss journey following the winter break of her freshman year. Although she has not yet reached her goal weight, she says she is on the right track. Motivation, discipline, and a change in her eating habits played key roles in Christina’s 75-pound transformation. She made sure to stay vigilant in her goals when eating out with friends. She learned how to enjoy eating healthily and cut salty and fried foods out of her diet. She also believed she couldn’t outweigh exercise with a bad diet, so she found a great balance between exercising and eating right. “All of the sudden I realized I needed to make a change,” Foundos says. “I had been unhappy for so long, and all of the sudden had the motivation and the right people around.”
would have been very limited, not very active, and embarrassed during her time at SU. This experience has even led her to a possible career path – she is now interested in studying nutrition so she can help other like-minded individuals. She has begun experimenting with this idea through her blog (weightwhatblog.com), where she shares her weight loss success, recipes, and workouts. “At the beginning it was really tough, but I think after a while when I started to see results, that was just really motivating,” Foundos says. “Now I’m still trying to lose weight, and because that I’m less big, the weight’s not coming off as easily. The physical change is a lot harder to measure than to just see the measure on the scale.” The U.S. National Library of Medicine’s MedlinePlus stresses that an individual’s behavior must be his or her guide when creating diet and exercise plans for weight loss. The hardest part of post-weight loss that individuals deal with is getting to know themselves again, and not letting the scale define them. According to Cathleen Swanson, a leader at Syracuse University’s Weight Watchers program, those who have the motivation to live healthier lives from the start of their weight loss journey are more successful than those that are motivated by temporary goals, like losing a certain amount of weight in time for a wedding or for a vacation.
Although Christina is enjoying her success, she still struggles. She still is in the process of losing weight, and she believes that dieting was easier when she was home on break this past summer. Re-adjusting to new routines and classes has been her biggest challenge, along with not letting fluctuations on the scale get her down. The fear that she won’t lose any more weight is there, too.
Individuals who make changes they know they can commit to come out stronger than those who took extreme steps, according to MedlinePlus. Those that took more drastic measures typically lost their self-discipline over time, leading to weight gain and feelings of failure and defeat. It is important to understand that no one can convince someone to love her body – the individual must do it herself.
The positives however, are pretty rewarding. She now finds herself going out more than she ever did, and she feels as if she can do so much more. If she had never lost weight, she says she
AdriAna Yorke is a freshman broadcast and digital journalism major at SU who recently made it her mission to lose weight and keep it off. Yorke lost 40 pounds after deciding to make
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WHAT THE HEALTH
Christina Foundos
BEFORE
BEFORE
notice, friends and family, it was worth it,” she says. Planning out healthy meals and portion sizing were two key factors that contributed to her success. However, the biggest struggle she faced was going out with her friends. Watching them order a side of fries or an extra scoop of ice cream while she stuck to salads and kiddie cones was one of the most challenging parts of her weight loss journey. During this time, she turned to her family for support. Instead of discouraging her weight loss goals, they took the initiative to change up the grocery list and give her the motivation to keep going when she wanted to give up. Her soccer coach was extremely supportive as well, and often complimented on her progress.
AFTER
AFTER
AdriAna Yorke a lifestyle change during her sophomore year of high school. Cutting out sweets was the biggest change she made to her diet, and Yorke couldn’t help but laugh when she admitted cake is her guilty pleasure. She also substituted servings of poultry instead of red meat, added seafood, and forced herself to enjoy eating vegetables. Every once in a while, she treated herself to a piece of cake as a reward for her dedication. Yorke’s close network of support kept her motivated throughout the process. “When people started to
Shopping for clothes can be a major struggle for people struggling with weight issues, but shopping quickly became something Yorke wanted to do post-weight loss. “Once I lost weight, I stopped hating shopping,” she says. “I used to wear sweatpants and never shop. I instantly began to love shopping, because I didn’t hate what I saw in the mirror anymore.” Since Yorke lost weight, she has enjoyed numerous positive changes in her life. For example, she says losing weight was a huge key to being social in college. It gave her the confidence to be open and self-assured when making new friends. Even though she has experienced many constructive changes, she still has struggles post-journey. Going through the rigors of dieting and exercising to get to her goal weight was one thing, but dealing with the up and down fluctuations on the scale afterwards wasn’t something she was expecting and it was anything but easy. Though she has reached her goal weight, she is still working on other aspects of her body and physical strength. Now, it is her goal to work on her upper-body strength and to complete a self-defense class at SU. The main struggle of maintaining a new weight is maintaining a healthy relationship with food, reports MedlinePlus. Letting complacency creep in post weight loss is the most common reason people put weight back on. Committing to doable diets and enjoying things in moderation are necessary for weight loss, and maintaining that new weight. In order to have a permanent and healthy lifestyle, learning to have a good relationship with food is the key to everlasting success.
FALL 2014
53
WARM UP
COOL DOWN 54
WHAT THE HEALTH
HEALTHY DINING HALL
CREATIONS SU students share their favorite dining hall recipes, tips, and tricks. story // Blaise Meyer photos // Spencer Bistricer NAVIGATING THE DINING hall for healthy options can be a challenge, especially with constant access to sugary cereals, frozen yogurt, and french fries. Although there are plenty of opportunities to eat junk food, Syracuse University Food Services works hard to make sure there are lots of healthy options for students as well. Determined to find new ways to stay healthy in the dining hall, we asked SU students to share their favorite healthy dining hall creations.
HEALTHY BREAKFAST:
Griffin Psaila: “I usually just get an egg white omelet with green peppers, onions, and ham.” If Psaila is feeling extra hungry, he’ll add a couple pieces of turkey bacon and a half a grapefruit.
HEALTHY LUNCH:
Margaret Cavanaugh: “I usually go with a grilled chicken salad for lunch. First, I go and get lettuce and spinach leaves, then mixed vegetables such as broccoli, cucumbers, carrots, and sometimes tomatoes. I usually use a light dressing such as raspberry vinaigrette or poppy seed. Then, I go and find grilled chicken and cut it up to put in my salad.”
HEALTHY DINNER:
Betsy Perkocha: “If I’m in the mood for a quick and healthy dinner, I like to get a bowl of quinoa or brown rice and top it off with sliced bell peppers and carrots.”
HEALTHY SNACK:
Jen Cohen: “Sometimes when I’m in the dining hall, I’ll make myself a yogurt parfait by combining the non-fat 90-calorie vanilla yogurt, the granola from the cereal section of the dining hall, as well as adding some slices of a banana and strawberries to the bowl.”
HEALTHY DESSERT:
Margaret Cavanaugh: “If I’m in the mood for making my dessert healthier, I get low-fat vanilla frozen yogurt and add strawberries and granola instead of sugary cereals or candy.” FALL 2014
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COOL DOWN
classes at the center since May, anti-gravity yoga is much different from other yoga practices, and every instructor brings his or her own twist to each class. “You get a totally different workout,” she says. “Instead of pushing away your body weight, you’re pulling it. You’re working out totally different muscles and your spine stretches. Any time I have back pain, I just hang upside down in the hammock for a few minutes and I always feel so much better.”
leave us hanging
It’s not a circus act - it’s Central New York’s newest aerial yoga studio. story // Madeleine Fournier photo // Laura Palladino When you first walk into the aerial studio at Lotus Life Yoga Center, it might not look like what you would expect. Instead of mats, hanging from the ceiling are what look like cornflower blue hammocks. During practice, the hammocks, which can hold over one thousand pounds each, are what support you. Aerial yoga was created in 1990 by Christopher Harrison as a way to connect the mind, body, and spirit while keeping weight off of your spine. According to Heather Murfitt, who has been teaching
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WHAT THE HEALTH
The aerial studio at Lotus Life has been open for almost two years, making it relatively new, but the center itself has been operating for over three. As of right now, they only offer beginner aerial classes since there are so many new students, but they’re hoping to add more advanced classes soon (so if you’re nervous about going for the first time, don’t worry!). Kim Fischer, the owner of Lotus Life, is excited to offer aerial yoga classes. It’s one of the only studios in Central New York to do so, and the only studio in the Syracuse area. When asked about what people can expect when they try aerial yoga for the first time, she explains, “It’s fun and challenging, but you shouldn’t worry. You can take breaks so you won’t feel overwhelmed. You won’t get left behind.” Located in DeWitt, the studio is only a short drive from Syracuse University or about a $15 taxi ride for those without a car. The cost is only $15 for a drop-in class, and they offer 10 percent discounts to college students if you call and register beforehand. Anti-gravity yoga is a fun and new experience, so it’s good for all types of workout styles. “You feel like a kid again,” Fischer says. “It’s a healthy challenge and you don’t have to have a background in yoga. Anyone can do it.”
To find anti-gravity aerial yoga studios near your home, go to www.antigravityfitness.com/ locations for more information.
COOL DOWN
WTH’S GUIDE
TO A SKINNIER STARBUCKS HOLIDAY EDITION story // Gabby Salkin
Although the coffee shop has some of our holiday favorites, our jeans might not be thanking us for these cold-weather drinks. Take this quiz to discover what you can order at Starbucks that’s not only tasty, but also good for your waistline. WHICH SEASONAL FLAVOR IS YOUR FAVORITE?
WHICH DO YOU PREFER, SWEET OR SALTY?
Peppermint - 3 points
Sweet - 3 points
Pumpkin - 2 points
Salty - 2 points
Gingerbread - 1 point
Doesn’t matter - 1 point
DO YOU PREFER THE HOLIDAY SIGNATURE DRINKS TO STARBUCKS’ NORMAL DRINKS? Yes! I have been waiting all year for this. - 3 points I enjoy them both. - 2 points
OUT OF THESE, WHICH IS YOUR FAVORITE?
DO YOU LIKE YOUR COFFEE STRONG?
Caramel - 3 points
No - 3 points
Cinnamon - 2 points
So-so - 2 points
Hazelnut - 1 point
Yes - 1 point
No, I prefer the normal ones. - 1 point
CALCULATE YOUR RESULTS!
5-6 POINTS: SKINNY CAPPUCCINO
7-8 POINTS: SKINNY VANILLA LATTE
9-11 POINTS: SKINNY CARAMEL MACCHIATO
12-15 POINTS= SKINNY PEPPERMINT MOCHA
Tall= 60, Grande= 80, Venti= 110
Tall= 150 calories, Grande= 200, Venti= 250
Tall= 100 calories, Grande= 140 calories, Venti= 160 calories
Tall= 100 calories, Grande= 130 calories, Venti= 170 calories
If you’re unsure whether you want a fancy holiday drink or one of Starbucks’ everyday coffees, try the Skinny Vanilla Latte. There are only 150 calories in a tall, and the steamed milk and vanilla syrup taste will help keep you warm when walking to class. If you have a craving for a vanilla latte, then go for the skinny version as a healthier alternative.
This is a healthier version of Starbucks’ classic Caramel Macchiato. The drink, made with freshly steamed milk, espresso, and caramel sauce, is a great choice because it has few calories and tastes great.
This drink is perfect to help warm you up on the way to class. With its blend of sugar-free mocha and peppermint syrup, it has just the right mixture of delicious to help keep you on track. Make it a Grande for only an extra 30 calories.
If fancy drinks aren’t your thing, look no further than the Tall Skinny Cappuccino. It has only 60 calories and is full of flavor and steam. Compared with the original at 90 calories, the skinny version does make a difference. Non-skinny Tall Cappuccino: 90 calories
Non-skinny Tall Vanilla Latte: 200 calories
Non-skinny Tall Caramel Macchiato: 180 calories
Non-skinny Tall Peppermint Mocha with whipped cream and 2% milk: 320 calories. FALL 2014
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CULINARY CLASSROOM CRIMINALS story // Madysan Foltz photo // Kaya Bulbul
WTH’s guide to curbing your appetite without offending your classmates. COLLEGE IS A STRESSFUL, time-sensitive period where every minute counts. Sometimes, this means we have to do
things that normal humans wouldn’t do out there in the “real world.” We’ve all been there. We have back-to-back classes through normal lunch or dinner periods and there’s simply no time to make the trek from Maxwell Auditorium to Ernie Davis or an on-campus café and get back in time for your lecture in Newhouse. And it’s a slippery slope. First, you’re picking up almonds and granola bars from the vending machines. Then, you’re getting a smoothie from Freshëns. Pretty soon, you’re getting all of the above PLUS a wrap meal from food.com and you have a smorgasbord of delicious food to be eaten...in your 2:00 p.m. lecture in the basement of Newhouse 1. While this phenomenon plagues classrooms across the United States, Syracuse University seems to breed a species of classroom eaters unlike the rest. We’ve all dealt with them: the sloppy eaters, the loud crunchers, the slurpers, the tuna fish eaters, the noisy munchers. The sounds and smells can be hard to stomach regardless of where you are, but when you add a classroom to the mix, the struggle is taken to an entirely new level. WTH has compiled a list of foods to avoid and a list of foods that are acceptable to chow down on when those times hit and you just have to eat. At the end of the day, however, it’s probably best to keep full course meals outside of the classroom. Though three-hour labs during lunch or dinner can be difficult to deal with, no one wants to see you inhale a burrito while trying to focus on differential equations.
TO PACK
NOT TO PACK
TRAIL MIX
CRUNCHY FRUITS AND VEGGIES
Nuts are filled with good fats that keep your appetite satiated throughout the day. Throw them in with some raisins and a few pieces of dark chocolate, and baby, you got a stew goin’.
FRUIT SMOOTHIES
An enjoyable way to get your 4 to 5 servings of fruit a day all at once. Just know when enough is enough. Nothing is worse than sitting next to the kid who refuses to come to terms with the fact that their smoothie is finished.
GRAPES
They’re tasty and easy to pop in your mouth.
PB+J SANDWICHES
Not smelly, quiet to eat, and pack a powerful protein punch.
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WHAT THE HEALTH
Need we say more?
THERMOS FILLED WITH NOODLES.
A great choice for cafeteria settings, but not so great for small classrooms or quiet lecture halls. The slurp heard ‘round the world.
HARD-BOILED EGGS, TUNA SALAD SANDWICHES ... Anything with fish or eggs in it. No one wants to deal the nauseating stench of your hard boiled eggs in class. Save that for outside of the classroom.
FRIED CHICKEN.
The smell can be nauseating and it can be super distracting to watch someone eat in a classroom.
COOL DOWN
THESKINNYONBEER Your go-to brew may not be that bad for you, after all. Here are a few facts and beers that will help you stay healthy, without missing out on this beloved beverage. story // Melissa Espinal illustration // Liz Tosi
AH, THE JOY of a nice, cold beer. It’s no wonder why so many drinkers opt for this timeless brewed beverage. While it’s easy to guzzle down a few extra, especially after the buzz sets in, many beer-lovers often fail to realize what the brew is doing to their body. Many brands are rife with empty calories and carbohydrates, which can prove taxing to your waistline. But don’t put your mug down just yet—there is hope for you beerlovers out there. Your go-to brew is not all bad, and some of the most well-known bar favorites boast relatively low calories, without sacrificing alcohol content. This
means you can have your brew and drink it, too. According to Ruth Sullivan, MSEd, CDN, a registered dietitian at Syracuse University Food Services, if you intend to drink more than one beer, going for lowcalorie or low-carb beers is the better choice since those calories can add up very quickly. However, if you are only having one beer, she recommends going for full carb in order to get the full flavor. Keeping these tips in mind, here are a few popular beers that boast very low calories and carbs:
NATURAL LIGHT: Alcohol by Volume: 4.2% Calories per 12oz: 95 Carbs per serving: 3.2
MICHELOB ULTRA:
Alcohol by Volume: 4.2% Calories per 12oz: 95 Carbs per serving: 2.6
BUDWEISER SELECT: Alcohol by Volume: 4.3% Calories per 12oz: 99 Carbs per serving: 3.1
CORONA LIGHT:
Alcohol by Volume: 4.1% Calories per 12oz: 99 Carbs per serving: 5.0 For those in it strictly for the taste, try a seasonal holiday brew. They tend to be more robust, but that full flavor will satisfy your taste buds and get you into the spirit of the season:
BLUE MOON MOUNTAIN ABBEY ALE: Alcohol by Volume: 5.6% Calories per 12oz: 180 Carbs per serving: 13.8
SHOCK TOP PUMPKIN ALE
Alcohol by Volume: 5.2% Calories per 12oz: 162 Carbs per serving: 14.6 FALL 2014
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your student fee