Spring 2010

what thehealth SPRING 2010

COUNTING IT up NUMBERS THAT MAKE YOU THINK TWICE

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In Every Issue 4 5 6 7 8 9 11 53 56 58

Editor’s Letter Fit Facts / Human Health Check This Out / Teas Book Review / Born to Run Myth vs. Fact/ Acne Personal Story / Miller Fischer How To / Eat Local Amateur Chef / Tofu Get Out of Town / Green Lake State Park Personal Column / Celiacs

Get Well 14 15 16 17 18 20

Natural Solutions Body Piercing Necessary Nutrients Erratic Eating Gyno for Guys Beyond PMS

Eat Smart 2 2 24 25 26 27 28 29 30

Color your Meal Food Fads Food for Thought Slow Food Green Groceries Healthy Happy Hour Vending Machine Know How Abroad A-La-Carte

Feel Great 32 33 34 35 36

P H O T O G R A P H B Y S A M C O LT

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PAIN-less News Escape from Stress Zoom Zoom with Zoomba Lift Like a Lady Body Sculpt: Ballet

WTH looks at the parties, the all-nighters and the late-night slices to see if the frat-boy lifestyle lasts beyond graduation… and the risks in the meantime.

P H O T O G R A P H B Y S A M C O LT

42 / Know the Numbers Do you know the calorie count of that Big Mac? A New York City law requires restaurants to post eye-opening nutrition facts on their menus — the state of New York may be next.

46 / The Taming of the Flu When a global flu scare hit last fall, SU took charge. Take a look at the campus response during the season of Swine.

50 / Fear Less Your Stress The experts decode the ways stress affects your body — find out how to use stress to stay at your best.

PHOTOGRAPH BY RAE ANN BOCHANYIN

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38 / The Frat-Boy Diet

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Editor’s Letter

LETTER FROM THE EDITOR SARAH DIGIULIO

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hree hours later, your professor finishes droning on the economy of China. With 50 minutes until your best friend’s comedy show, your stomach screams, “time for dinner.”

Options: a Syra-Juice chicken wrap, a slice of Varsity’s pepperoni pie, a Starbucks venti caramel macchiato, or the salad bar in Schine food court.

Weary eyes crave a caffeine fix, a waft of gooey cheese tempts your nose, knowing swimsuit season lingers just around the corner sparks a low-cal alarm bell and another rumble screams, “decide.”

Relax — one meal won’t spoil your health. The following 56 pages delve beyond fat and calories to explore how your good health is about more than picking leafy greens over pizza in the midst of a hectic day. We found the best ways to eat eco-friendly in Syracuse (page

11). We set the record straight on which vitamins you really need (page 16). We found the hottest new workouts you’ll be excited to hit the gym for. And we tackled stress: Learn how to make it work for you, instead of getting buried (page 50).

More than 90 percent of college students consider themselves in “good,” “very good” or “excellent,” health according to the American College Health Association’s most recent survey of more than 80,000 American college students. But, only 8 percent of students reported eating five or more servings of fruits and vegetables each day, and 15 percent reported having suicidal thoughts.

These stats beg us to consider the meaning of good health. The American health care system faces crisis and the obesity rate continues to climb bringing diabetes and heart disease risk rates with it. Our health knowledge needs to cover more than low-cal foods and knowing how often to frequent Archbold Gymnasium.

We packed this issue with nutrition, fitness and wellness info to empower you with the smarts to keep healthy today, this year and in 25 years when you’re back on campus.

About to leave town after a weekend of 25-year-reunion festivities, a familiar rumble hints to grab lunch before you hit the road and you know your choices.

Relax — satisfy your craving — you’re in good health.

Sarah DiGiulio,

Editor-In-Chief

Check out

what the health on the Web!

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what the health EDITOR-IN-CHIEF Sarah DiGiulio MANAGING EDITOR Ashlee Davis ART DIRECTOR Sarah Glaser PHOTOGRAPHY EDITOR Samantha Colt SENIOR EDITORS Sarah Jane Capper, Kathleen Corlett, Mary Georger, Leah Goldman, Cassie Kreitner ASSISTANT EDITORS Yelena Galstyan, Kara Landsman, Rebecca Toback COPY EDITORS Amanda Balch, Kathleen Corlett, Brittney Davies, Alexandra Gwynn, Kathleen Kim, Kate Morin, Valentina Palladino, Dana Smith, Ashley Wandishin, Allison Werner WRITERS Danielle Alvarez, Michelle Bernard, Sarah Bicky, Katie Binstock, Sarah Jane Capper, Flavia Colangelo, Ashley Collman, Kathleen Corlett, Brittney Davies, Christina Decker, Gabrielle Denson, Hannah Doolin, Danielle Emig, Yelena Galstyan, Mary Georger, Ashley Jonson, Nina Keehan, Cassie Kreitner, HJ Kwon, Sabrina Lochner, Katie MacDevette, Nicole McDermott, Erika Mahoney, Silvia Milanova, Kate Morin, Allison O’Brien, Valentina Palladino, Jackie Poinier, Meredith Popolo, Brianna Quaglia, Naomi Ratner, Heather Rinder, Cindy Rivera, Jessica Scicchitano, Dana Smith, Melissa Tinklepaugh, Rebecca Toback, Joanna Weinstein FACT CHECKERS Nina Keehan, Heather Rinder, Jordan Clifford, Hannah Doolin, Sarah Jane Capper, Rebecca Toback, Kathleen Corlett ONLINE EDITOR Dina Spector PR DIRECTOR Claire McFarland PHOTOGRAPHERS Rae Ann Bochanyin, Danielle Carrick, Samantha Colt, Blair Dudik, Mary Georger, Harriet Groppe, Stephanie Gushlaw, Angela Laurello, Jackie Poinier, Casey Rosen, Treeva Royes, Ann Sullivan, Emmy Vest DESIGNERS & GRAPHIC ARTISTS Cristina Alan, Yumiko Hirao, Angela Laurello, Lucy Mao, Heather McGinnis, Julissa Montalvo, Emmy Vest, Allie Werner

Fit Facts

1 in every 2 women and 1 in 8 men over the age of 50 will have an osteoporosis-related fracture in their lifetime

Cleaning out your ears with Q-tips could result in hearing loss

Smoking is responsible for 90 percent of lung cancer deaths for men and 80 percent for women

A human has 2 million hairs in each ear

Over the past century, human life expectancy in the U.S. has increased by 28 years

A human has between 100,000 and 150,000 hairs on his or her head Around 3.2 percent of U.S. adults (about 7.3 million people) are vegetarians

1.5 million heart attacks occur in the U.S. each year

An average adult stomach can hold around 1 liter of food

30 percent of all the calories Americans consume come from junk food Compiled by Brianna Quaglia

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Check This Out

In Hot Water What the Health boils down the facts on your favorite teas

By Jessica Scicchitano

Ro j i Te a L o u n ge

Pat h f r o m w ai t i ng r oom t o t e a r oom

White Tea

Rooibos Tea

TASTE Clean and pleasant HEALTHY BONUSES White tea undergoes the least amount of processing, and contains the most antioxidants CAFFEINE LEVEL 15 mg for 8 ounces IDEAL BREWING TEMP 80 degrees Celcius

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he ring of a bell fastened to the door with ribbon welcomes visitors to the Roji Tea Lounge in downtown Syracuse. Inside, exposed brick walls showcase student art, and a low murmur rises from visitors while trip-hop music plays in the background. Students study and hang out with friends. “People come here to relax and have real conversations as opposed to a loud, bar atmosphere,” says Tomomi Yoshida, co-owner of the tea lounge on East Washington Street.

Relaxation is one of the many benefits tea provides. Tea is the world’s most popular beverage, second to water, says Sari Greaves, registered dietician and American Dietetic Association spokeswoman. The most popularly consumed teas include black, white, green, and oolong. Herbal tea, such as rooibos or “red” tea, quickly follows on its heels.

Black, white, and green teas come from the camellia sinensis or “tea” plant, unlike herbal teas. The processing of the leaf determines the appearance and flavor of each tea. Camellia sinensis contains phytonutrients, plant compounds known to have health benefits. These specific compounds may reduce the risk of stomach, throat, and skin cancer, and may also offer protection against stroke and heart disease, Greaves says. All teas

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TASTE Mild but rich. No bitterness HEALTHY BONUSES The only herbal tea that contains antioxidants CAFFEINE LEVEL None IDEAL BREWING TEMP 100 degrees Celcius

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Green Tea

TASTE Fresh, grassy and sweet HEALTHY BONUSES Research points to green tea as the most beneficial to our health.

“Green tea possesses anti-bacterial and immune-boosting properties,” Wang says CAFFEINE LEVEL 20 mg for 8 ounces IDEAL BREWING TEMP 80 degrees Celcius

have the same phytochemicals, but varied amounts of the different types of phytochemicals are found in different flavors of tea, says Long Wang, Ph.D., assistant professor in the department of nutrition science and dietetics at Syracuse University.

Studies about tea keeping you healthy appear promising. Research about how much tea to consume is incomplete, but tea can be a healthy addition to almost anyone’s diet, Greaves says. If you are looking to reap the most benefit, aim for about four cups a day, Greaves says.

Bottled teas are available, but make sure to watch the label for added sugar.

Look for a short ingredient list so you know you’re getting pure tea, Greaves says. Vegetarians should proceed with caution when adding more tea to their diets. Tea can sometimes inhibit iron absorption from non-animal sources.

Incorporating extra vitamin C with iron-rich food into your diet will counteract this problem, Greaves says.

You can also get creative with your consumption and use tea leaves as a flavor rub for meats or to make homemade sorbet. “A tea party is just what your diet needs,” Greaves says.

What the Health looked up the facts so you can get the perfect cup. Happy sipping. wth

Black Tea

TASTE Earthy and smoky HEALTHY BONUSES Black tea helps lower total cholesterol levels, and helps raise your HDL, or good cholesterol levels CAFFEINE LEVEL 45 mg for 8 ounces IDEAL BREWING TEMP 90 degrees Celcius

Book Review

Born To Run A Hidden Tribe, Super Athletes and the Greatest Race the World Has Never Seen Book by Christopher McDougall

Keep Moving

Expert tips to keep your pace on the pavement

By Danielle Emig

REVIEWED BY HJ KWON

In Born to Run, Christopher McDougall writes a love letter to running interwoven with the fascinating history of a littleknown people. McDougall tells his story to defy the notion that running is a type of punishment or a source of dread. Instead, he claims running is one key to health and happiness.

McDougall’s book focuses on meeting the Tarahumara, a tribe of people who live along the Cooper Canyons in the Mexican state of Chihuahua.

Tribe members are known for their near-superhuman ability to run hundreds of miles over unforgiving, rocky terrain while experiencing little or no injury or fatigue, McDougall writes.

At a time when it’s easy to associate running with high-tech shoes and corporate-sponsored races, McDougall admires the simple passion that drives the Tarahumara to run. He also respects the tribe’s ability to run, not for victory or pride, but for joy and fellowship.

The structure of the story bounces between topics – from a brief history of running to legendary races of the past.

But McDougall keeps the book cohesive. The tangents complement the main narrative rather than distract from it.

Although not the most exciting

“[The Tarahumara] are known for their near-superhuman ability to run hundreds of miles over unforgiving, rocky terrain while experiencing little or no injury or fatigue.”

portion of the book, McDougall does an adequate job explaining the Tarahumara’s running style.

He details the diet (pinole, chia seeds, grain alcohol) and running techniques (correct posture, light heels, a clear mind) of the tribe. This part of the book is informative for readers who think that simply a change in diet and technique can turn an average runner into a worldclass champion. Even if you aren’t interested in proper diet or running technique, the overall pace of the novel will keep you turning pages.

While the story falls under the nonfiction category, the author did not witness all of the events in the book. McDougall plays up the drama at the expense of complete accuracy.

The Tarahumara Indians are the book’s main topic, but McDougall also discusses his own story. McDougall had many injuries during his years as a runner. As he immersed himself in the culture and lifestyle of the Tarahumara, he went on a journey of self-discovery.

Learning about the runners of the tribe revealed flaws in his own running style.

Starting the book makes you want to finish it. Finishing the book makes you want to start running. wth

Maintaining motivation during a monotonous run is tough. That’s why it’s important to keep it interesting. Add variations, a destination, or turn it into a social event. It is up to the individual to handle the time while running. Tim Neal, assistant director of athletics for sports medicine at Syracuse University, suggests that novice runners try running with experienced runners when they start – the more experienced runner knows how to set a good pace and can help the new runner understand the “feel” of distance running. Once new runners find a comfortable distance, they can try running with friends, running alone, or adding music. Check out these WTH tips to stay alert stride after stride: ADD VARIATIONS TO YOUR PACE AND ROUTE

DANCE TO THE BEAT

Look for routes with hills, Neal says. One of the best ways to make your run more interesting is to add variations. Try varying your speed. Adding sprints to the end of the run pumps up metabolism, Neal says. When running on a treadmill, avoid repetitive motion to decrease the risk of injury. You can do this by varying speed and elevation in intervals.

Music can get your feet moving and encourage you to keep going. Taylor Damele, international relations major and avid runner, suggests frequently changing workout playlists. “It has to be something you can dance to, anything that is fast and makes you want to move.”

Fitness magazine offers many workout playlists to download, featuring songs by artists such as Britney Spears and Rihanna.

TAKE OFF YOUR SHOES

RUN TO LUNCH

Modern running shoes tend to encourage bad form and disrupt natural stride, according to Born To Run by Christopher McDougall. The solution? Running barefoot. Brian Fidelman, the “Roving Runner” blogger for the New York Times, tested out running barefoot and found that his form changed. Runnersworld. com offers a step-by-step plan to learn how to run barefoot.

Running to a destination keeps up motivation, Neal says.

Mapmyrun.com allows you to plot out different routes and distances. You can pick a variety of destinations to create running routes. wth

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M yth v s . F a c t

Acne MYTH VS FACT

WTH sets the record straight on zapping your zits

By Sarah Bicky

MYTH: Washing your face as much as possible can prevent acne Washing your face too frequently can make your skin more prone to developing acne. Dirt and surface skin oils do not cause acne, according to the American Academy of Dermatology Web site. Rather, zits form when your body produces too much oil and dead skin cells, which build up in your skin’s hair follicles. Changes in hormone levels often trigger this. Washing your face too often and over-scrubbing can actually dry out and irritate your skin. The end result is redness and an increased acne problem.

The American Academy of Dermatology recommends gently washing your face twice a day with mild soap, patting it dry, and using an appropriate acne treatment recommended by your dermatologist. Depending on the type and severity of the acne, this could be a topical cream, gel, lotion, benzoyl peroxide, or antibiotics.

MYTH: Popping pimples makes them go away Picking or popping your pimples can actually cause redness, pain, scars, and infections, because it pushes infected materials into the skin. Pimple popping may seem like a quick fix to your current acne problems, but it’s one of the worst things you can do, according to dermatologist Dr. Robert Friedman. Lasting scars or redness are more likely to appear if you pop.

Dr. Friedman recommends talking to a dermatologist or doctor to treat the problem. They can provide medication that can help reduce acne.

MYTH: EATING FRIED FOOD CAUSES ACNE There is no scientific evidence that food causes acne problems. That means that the chocolate bar you ate last night is not responsible for the pimple you noticed today. Dermatologist Dr. Barbara L. Lukash says scientists have done numerous studies on the skin’s reaction to food and have found no correlation between fried food or chocolate and acne. If you’re treating your acne properly, there’s no need to worry about food affecting it. wth 8 WHAT

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P e r s onal S t or y

Pained & Paralyzed

Learning to walk wasn’t easy the second time around

By Ashley Jonson PHOTOGRAPHY BY JACKIE POINIER

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hen I woke up in my South Campus apartment the Wednesday after spring break, I knew something was wrong. My right eye would not open. When I sat up in bed and tried to stand, my legs collapsed underneath me. I fell to the floor. As I sat on Lambreth Lane in the still-crisp March air, I was sure I was going to die. Syracuse University Medical Transport drove me

to Health Services, where I was soon put in an ambulance and transported to the emergency room of Crouse Hospital. I felt so alone. Five friends tried to comfort me, but emotionally, I was numb. I did not notice the doctors shuffling around me.

Everything was a blur. After two MRIs, a spinal tap, various blood tests, and multiple physical examinations, doctors ruled out a brain tumor, Bell’s palsy, and multiple

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Per so n a l S t o r y I was admitted to Crouse after spending more than five hours in the emergency room. The next day, I underwent more examinations, including a test in which needles were inserted into my leg muscles to electrocute my nerves. The tests confirmed I had Miller Fisher syndrome, a rare nerve disease that doctors know little about. According to my neurologist, Dr. Sami Abdul-Malak, the ailment caused a breakdown of the protective myelin sheath that surrounded my nerves. Nerves controlling functions of my right eye and both legs were most affected, which explained my degradation in sight and inability to walk. Abdul-Malak says neurologists hypothesize illness and stress cause Miller Fisher flare-ups, but there is no definite explanation.

Miller Fisher currently has no cure.

To hasten my recovery, I received five $10,000 bottles of a liquid called intravenous immunoglobulin (IVIg) for five consecutive days. I later learned from the National Institute of Neurological Disorders and Stroke that my symptoms could have taken six months to disappear without the treatment. More frightening, however, is that when left untreated, Miller Fisher gets worse before it gets better. When untreated, nerves controlling breathing and swallowing can be affected, causing patients need breathing and feeding tubes. The inability to pay for such treatment, which may or may not be covered by insurance, could result in someone literally losing six months of his or her life. In this sense, I was lucky.

My strength gradually returned with each IVIg treatment, and I started walking every night. At first, one lap around the neurology floor left me breathless. Mechanically placing one foot in front of the other, I gripped paneling on the walls for support, hoping my balance would remain somewhat steady. By my fifth treatment, I would force myself to walk lap after lap until I was physically exhausted. Rihanna’s beats kept me going – “I gotta get my body moving, shake the stress away.”

As I walked, people visiting hospital patients would rush up to me, exclaiming that I was an inspiration.

These reactions made me wonder what my life would be like if the strength in my legs did not return. Miller Fisher did not change my intelligence, my personality or my dreams. But if I had not regained the full use of my legs, I am sure I would have been treated

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differently, like I was in the hospital.

I returned to class two weeks after my diagnosis with a heightened awareness of disability and impairment. The buildings where I had classes were inaccessible.

Often, elevators were on the opposite side of the building from the front door. Stairs were almost physically impossible for me to climb, so I used arm rails to pull myself up them. Before my hospitalization, I did not realize something as common as stairs could be so impairing to someone with a physical disability. Many ablebodied people take simple things like these for granted. Before I got Miller Fisher, I was one of them.

Despite doctors’ notes, one of my professors was unsympathetic of my circumstances. He called me “stupid”

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when I asked about dropping or taking an incomplete in the class. Maybe he was unable to understand how rapidly and unexpectedly able-bodiness can change; I certainly didn’t until a year ago.

Today, life is a constant struggle. Since my hospitalization, severe migraines have left me throwing up almost daily.

They affect my concentration, quality of schoolwork, and social life. I take seizure medication to control them, but the side effects are almost as bad. As a result, I now register with the Office of Disability Services so professors grasp what I am going through. Despite these difficulties, Miller Fisher was a positive experience. It changed my perspective on able-bodiness and gave me insight I never would have had otherwise. wth

How To

Eat Fresh Story byMelissa Tinklepaugh PHOTOGRAPHY BY ANGELA LAURELLO

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5 ways to savor the local flavor and go green

uying local gives money back to regional farmers and manufacturers, and can reduce your carbon footprint. The number of farmers’ markets in the United States has more than doubled since 1994, according to the U.S. Department of Agriculture. With more and more co-ops and local farm stands popping up, eating locally should be easier than ever, but green eaters need to know where to look. WTH tells you the best spots in Syracuse to find local staples.

After you know where to shop, be sure to check out our Eat Smart guide to finding the most eco-friendly foods on the shelf in “Green Groceries” on page 27.

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Ho w To

for local food 1. Look on campus Eating local can begin right on campus. Syracuse University Food Services works with food supplier Syracuse Banana Company Inc. to buy local produce when it is in season. Campus convenient stores and dining centers carry local brands, such as Crowley yogurt, which is produced in upstate New York and made with milk from local dairies, says Ruth Sullivan, nutritionist for SU Food Services and committee member for SU and State University of New York College of Environmental Science and Forestry’s farmers’ market.

Other local foods found on campus include Beak & Skif f apple cider, Byrne Dairy milk and ice cream, Hofmann hot dogs, Hinerwadel’s salt potatoes, and New York cheese curd.

2.

Visit local farms

Pick your own apples at a local orchard, such as Beak & Skif f in nearby Lafayette, or visit a farm for fresh produce. Grindstone Farm in Pulaski takes orders for its organic produce, of fering pickup at the farm or delivery in the Syracuse area. For those willing to drive a little farther, the nearby Finger Lakes region has many produce farms, distilleries, and wineries to visit. Plan an itinerary at www.fingerlakeswinecountry.com.

Visit www.nyfb.org to start your hunt for local farms.

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How To

3.

Buy from farmers

Nine farmers’ markets operate in Onondaga County on weekdays from early summer to mid fall. The Central New York Regional Market, a half-mile away from the Carousel Center, stays open year round on weekends. “Customers can meet farmers, form relationships and put a face to their food,” Eggert says. A 20-minute bus ride from campus will take students seeking homegrown and locally produced foods to the Downtown Syracuse Farmers’ Market at South Salina and Washington streets. The Syracuse Eastside Neighborhood Farmers’ Market at Loguen Park operates about a mile from campus. The New York Farmers Market Web site, www.nyfarmersmarket.com, provides schedules and locations for markets.

Green Defined

4. Order out

Community Supported Agriculture of Central New York brings seasonal local produce to members and cash to local farmers. Students can purchase a share to receive weekly baskets of in-season organic food from Grindstone Farm. The quantities of produce vary based on growing conditions and which crops are failing or succeeding. CSA-CNY of fers summer shares from mid-June through October, starting at $450 for a full share and $300 for a working share, which requires 20 hours of farm work. Or, students can pay $175 for a late summer share, which runs from mid-September through October, according to CSACNY’s Web site. Two or three roommates typically split the cost, says Chellsea Jones, CSA working shareholder coordinator. Farmers deliver food baskets to designated locations where members pick up their food. Student members can pick up their food at spots close to campus, such as the Syracuse Real Food Co-op. The CSA sign-up form is available at csacny.org.

First, it’s important to understand what eating local actually means.

The Syracuse Real Food Co-op breaks up what most people just call “local food” into three categories: regional, local, and homegrown:

REGIONAL

Regional food comes from New York, adjacent states, or bordering areas of Canada.

LOCAL

Local food can be produced and manufactured in New York, but is not necessarily grown here. Organic Valley, for example, picks up milk from local farms, bottles it at Byrne Dairy in downtown Syracuse, and drives it to a warehouse in New Hampshire from where orders are shipped. Then, it is then shipped back to Syracuse the Syracuse Real Food Co-op, says Travis Hance, general manager of the Co-op.

HOMEGROWN

Homegrown food is just as it sounds – grown, processed, and manufactured in the state. Buying homegrown foods means the farmers deliver directly to the co-op without middlemen. It also travels less, so it has the smallest carbon footprint, Hance says.

“Homegrown foods have more nutrients and flavor because they are picked at the peak of their freshness,” says Diane Eggert, executive director of the Farmers’ Market Federation of New York.

at local food 5. Shop stores The Syracuse Real Food Co-op on Kensington Road, about 1.5 miles from campus, stocks as much locally grown food as possible, Hance says.

Students can find out where their food is grown or how it is produced by having a conversation with those who run the co-op, Hance says. The co-op carries local, organic, and bulk food, and signs accompany produce in the store, which tells customers the origin of the food. Customers can purchase a $100 membership, which includes a 10 percent discount once a month, eligibility to run for the board of directors, and the ability to vote for the board directors.

The co-op can arrange farm tours for interested customers, and the store staf f is knowledgeable about local food production, says Amanda Gormley, merchant marketing manager and member owner services coordinator of the Co-op. wth

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G e t We ll

Natural Solutions Mother nature’s allergy control Story by Nina Keehan PHOTOGRAPHY BY JACKIE POINIER

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pringtime for many people means the start of a season of sniffles, coughing and watery eyes. According to the Asthma and Allergy Foundation of America, an estimated 50 million Americans suffer from some type of allergy. But besides turning to prescription and over-the-counter pills, WTH found the latest (and oldest) natural ways to combat the seasonal congestion.

TE A

Drink your way to sinus relief The multiple antioxidants in tea leaves help calm the sinuses and reduce inflammation caused by histamine agents. Tea’s heat and steam also help clear the sinuses. Drink tea as symptoms arise to reap the drink’s benefits.

“Taking something with antihistamines can block receptor sites and lead to a reduction in inflammatory symptoms,” says Stacey Berman, registered nurse at Johns Hopkins University. Green tea, the least processed tea, has the most concentrated amount of the compound that helps to block receptor sites.

Charma Harris, a sports management drinks tea to combat her allergies instead of pills because her parents don’t believe in medication. “Instead I drink a lot of tea – calm tea or green tea, which helps with draining my sinus pressure.”

Q U E R C E TI N

The natural and common herb Quercetin, a bioflavonoid, or natural plant-derived compound, helps curb the release of the inflammatory agents in the body that cause runny noses, watery eyes and sneezing. Grape seed extracts and quercetins are antioxidants found in fruits and wine made from grapes. They can help boost immunity in the body, says Sudha Raj, assistant professor of nutrition science and dietetics at Syracuse University. If taken as a supplement, it should be taken in 1,000 mg doses and started about six weeks before allergy season.

Quercetin can be found in wine, citrus fruits, onions, tomatoes, parsley and tea.

GO L DE N S E A L

S P I C Y F OODS

This herb can be used as a nasal spray when mixed in a saline (salt) solution to help remove the allergens in the mucus of your nose.

The salt and herb combo helps dry up the mucus, thus decreasing congestion. The spray also helps to cleanse out the allergens that get stuck in the sinuses as you breathe.

But, remember to not over-use the remedy. “Nasal sprays should not be used for more than a couple of days,” Raj says.

Add a little zest to your diet to block sinus pressure. Just a bit of horseradish, hot mustard, or chili flakes can clear up stuffy sinuses and serve as a natural decongestant in the midst of the allergy season. Stuffy noses and allergies are often aggravated with lowered immunity, Raj says.

The heat of the spices in food can unblock nasal congestion by thinning the mucus and temporarily opening up airways.

A n herbal nasal solution

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Battle congestion with heat

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OME G A-3

Reduce inflamator y chemicals Good omega-3 fatty acids, found in walnuts, flaxseed oils and fish oil capsules could make you less likely to suffer the seasonal sniffles. A study from the Technical University of Munich in Germany tested 568 patients for omega-3 concentrations in their blood. It showed that a higher concentration of omega-3 fatty acids in subjects’ red blood cells was associated with a decreased risk of allergies. Once digested, the omega-3 acids become anti-inflammatory agents that reduce the symptoms of allergies caused by inflammation. Plus, omega-3s have been shown to improve immune function to prevent further allergy symptoms.

NE TI POTS

Wash away your allergy symptoms Neti pots are containers filled with a mild saline (sea salt) solution, which help irrigate the sinuses by flushing out allergens, bacteria, and other debris from the sinus cavity.

Originating in India, Neti pots flush a stream of lukewarm salt water into one nostril, clean out the nasal cavity, and run out the other nostril.

A 2009 study from the Journal of Allergy and Clinical Immunology, showed allergyafflicted participants who used nasal irrigation daily instead of medication saw improved symptoms. Neti pots should be used daily as allergy symptoms begin and are available at drug stores and Online health stores such as the himalayaninstitute.org. wth

Ge t We l l

The Hole Truth About

Body Piercing

Get the facts before you make the mark Story by Sarah Jane Capper P H O T O G R A P H Y B Y S T E P H A N I E G U S H L AW

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shley Lawton and her friend bought a used ear-piercing gun on eBay in high school. When the gun arrived, Lawton and her friend marked each other’s ears, then pulled the trigger.

Lawton, a psychology major, says it was fun at the time, but looking back, she acknowledges some dangers. “It could’ve gotten infected and we wouldn’t have known what to do,” Lawton says.

When she recently decided to pierce her septum, Lawton opted for a reputable studio.

Many students, like Lawton, make a spontaneous decision

DO

REMEMBER FOREVER IS A LONG TIME Some people’s bodies heal

quickly when they remove their jewelry, but others may have a permanent mark. “People view body piercing as a temporary thing, but it’s not,” Derick says.

Scarring is the most common body piercing issue at Derick’s practice, especially with navel piercing, which can develop pink, fleshy, pimplelike scars. Creams and lotions might reduce a scar’s appearance, but often only surgery — usually not covered by insurance companies — gives the desired result.

Laser scar removal uses high-energy light to remove or reshape scars. The procedure varies depending on scar type, but is typically a day surgery and patients resume normal activity in a week. Thick or keloid scars might require treatment every two months. Some opt for steroid injections to minimize protruding scars, or fat or collagen injections to raise soft, indented scars.

DON’T Think all piercing studios are the same

Since no regulations exist for body piercing studios in Onondaga County, the health department only becomes involved if an incident somehow crosses over into pre-existing public health laws, according to Gary Sauda, director of environmental health for the county.

New York State is working to pass regulations for the body piercing industry, but Sauda says it’s impossible to predict when new legislation will take effect.

“You really need to take it in your own hands to do your own research,” says John Joyce, owner of Scarab Body Arts in Armory Square. Joyce says there are some weeks where he spends more time fixing tattoos or piercings from other studios than doing his own work.

DO Make sure the piercing studio is spic-andspan

DO Give your new piercing some TLC

to get pierced without doing much research or considering the consequences.

“It’s not as easy as putting in jewelry and taking it out,” says Dr. Amy Derick, a dermatologist who helped conduct the 2006 study “Tattoos and Body Piercings in the United States.” She found that one-third of people with body piercings develop complications.

While a bellybutton ring might be appealing, there’s plenty to consider before facing the needle.

The Association of Professional Piercers recommends asking to see the studio’s autoclave, a metal machine resembling a pressure cooker that sterilizes tools and equipment through steam and pressure. Ask to see the studio’s spore test results, which confirm that the autoclave functions properly. To perform the tests, the studio places test strips in the autoclave while it’s in use, then sends them to a lab for analysis.

Before getting pierced, watch the piercer wash his or her hands and put on clean gloves. All needles should come from individual, unopened, sterile packages and be disposed of in sharps containers, which are often bright red.

Proper piercing aftercare can greatly reduce your chances of infection, says Derick. Wash your hands before touching your piercing.

Clean your piercing with a sea salt solution once a day and mild soap once or twice per day. Pat it dry with a clean towel.

See a doctor at the first sign of trouble. Derick warns that the longer you wait, the more serious a problem can become. Mild tenderness, swelling or itchiness is normal during the healing process. But, if you notice severe redness, swelling, or pain, have a lot of thick, smelly, yellow, green or gray discharge, or have red streaks around the piercing site, you should consult a doctor, according to the Association of Professional Piercers.

DON’T Fall for the fads Joyce

stresses that not every piercing is right for everybody. If you want the “industrial,” a bar that stretches across the top of your ear, you need a well-defined ridge in the front and back of your ear, he says. Otherwise, the piercing won’t heal and may tear.

Watch out for piercers who don’t tell you when a piercing won’t work on your body.

Find a piercer who can help you make the right decisions for your body by asking about his or her background and looking at his or her portfolio. Joyce says a piercer should help you choose piercings that complement your features.

DON’T Think a pre-existing disease won’t affect your piercing Individuals with autoimmune

disorders or those who are prone to bacterial problems, such as Chron’s disease, may also want to think twice before getting pierced because they may have more problems with their piercings healing, Derick says.

Autoimmune disorders mean the body is attacking itself, so it’s difficult to know how it will react to a new piercing. If you are taking drugs to suppress your immune system, you may get an infection more easily. wth

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15

G e t We ll

Nutrients

ecessary

The experts recommend when and how to take the supplements you need Story by Christina Decker PHOTOGRAPHY BY HARRIET GROPPE

I

t’s dark outside when public relations major Fran McGill reaches to turn off his alarm clock at 4:30 a.m. McGill had less than three hours of sleep after staying up late to finish homework. But it’s a typical morning for McGill as he rushes around to get ready so that he can make it to WAER in time to host his 6 a.m. radio show.

When the show ends at 10 a.m., McGill heads off to his classes, followed by cheerleading practice. By the time McGill finally gets home, it’s dark outside, and the cycle repeats.

“I often don’t have time to sit down for a full meal. I usually just grab something on the go,” McGill says. Like McGill, many students find it hard to make time to sit down and eat a nutritionally balanced meal with their busy schedules.

Immune function is directly

related to proper nutrition, says Jane Uzcategui, a registered dietician and Syracuse University adjunct professor of nutrition sciences and dietetics. Well nourished, your immune system functions well. Uzcategui stresses the importance of getting the nutrients your body needs through the foods you eat, rather than immediately looking to vitamins and dietary supplements. “You should make sure that you include enough calories in your diet and that they are from a variety of sources: carbohydrates, proteins, healthy fats, and fruits and vegetables,” she says.

If you’re missing meals, skipping whole food groups, or even eating white bread instead of wheat, these are all indicators that you’re lacking key nutrients, antioxidants, and

ZINC

VITAMIN C FUNCTION

Where to get the nutrients you’re missing

FOOD SOURCES

RECOMMENDED DAILY INTAKE

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vital chemicals in your diet.

However, signs and symptoms of vitamin and mineral deficiencies may be hard to detect without checking blood levels, says Maria Meola, a registered dietitian and certified nutrition support dietitian at Crouse Hospital in Syracuse.

Even if you are eating a balanced diet and keeping your immune system healthy, alcohol consumption can inhibit the absorption of vitamins and minerals in the body, such as thiamine, known as vitamin B1 and folic acid, Meola says.

Vegetarians and vegans, also need to watch that they are getting adequate levels of vitamins found in the foods they don’t eat or cut out of their diet. In these circumstances or if CALCIUM

certain medical conditions such as Crohn’s disease, diabetes, or rheumatoid arthritis warrant, vitamin and mineral supplements may be useful. “Depending on the individual, a simple one a day multivitamin with minerals would be the only thing I may recommend to supplement, not replace, a diet that may be lacking in nutrient-rich foods,” Meola says.

Multivitamins don’t need to be expensive; the generic brand works just fine. Uzcategui advises that the important thing to look for is the United States Pharmacopoeia’s (USP) seal on the bottle, which indicates that the product has been evaluated for purity and content. See the chart below to see how you can enhance your diet. wth

FOLIC ACID

THIAMINE

(VITAMIN B1)

• Converts carbohydrates to energy • Helps functioning of heart, muscles, and the nervous system

• Increases immunity • Repairs tissue growth

• Aids immune system function • Breaks down carbohydrates • Assists cell growth

• Maintains bone health • Prevents blood clots • Triggers muscle contraction

• Facilitates in breakdown, use and creation of new proteins • Creates red blood cells and produces DNA

Citrus fruits Tomatoes Green peppers Leafy greens Sweet and white potatoes

Beef Pork Lamb Dark meat of chicken Peanut butter Nuts Whole grains

Dairy products: milk, cheese, yogurt Broccoli Bok choy Calcium-fortified orange juice

Beans Citrus fruits Whole grains Poultry Shellfish Pork Dark, leafy

Fortified breads, cereals, and pasta Whole grains Lean meat Fish Dried beans Soybeans

Men: 90 mg Women: 75 mg

Men: 11 mg Women: 9 mg

Men and women: 1000 mg

Men and women: 400 mcg

Men: 1.2 mg Women: 1.1 mg

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Erratic Eating ORTHOREXIA The disorder Orthorexia Nervosa was first coined by Steven Bratman, M.D., author of Health Food Junkies, to describe what he saw in his patients: a form of anorexia stemming from an obsession to eat healthy. This disorder may start with a concern to eat correctly by creating goodfood/bad-food lists, according to Bratman’s Web site. People adhering to this compulsively healthy diet typically want to limit fats and carbohydrates first.

Extreme diets cut these out to the point of malnutrition.

What starts as a diet may end in a disaster

Four disordered diets

Story by Kathleen Corlett P H O T O G R A P H Y B Y A N N S U L L I VA N

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ook around you. Two in 10 students admit to having an eating disorder, according to the National Eating Disorder Association.

That could be four people out of your class, or five people riding the bus with you. Along with adolescence, college is a very common time for eating disorders to begin, as people leave home for the first time, says Lisa Thomas, registered dietician at Syracuse University Health Services.

Three such disorders have been medically diagnosed: anorexia nervosa, bulimia nervosa, and binge eating disorder. But, if eating patterns don’t fall into one of these areas, that doesn’t mean it should necessarily be considered “normal eating.” Instead, Karen Fernandez-Cosgrove, a staff therapist at the SU Counseling Center, describes the difference between “normal eating” and “disordered eating” as a continuum: normal eating at one end of the spectrum, dieting somewhere in the middle, disordered eating, and then the by-the-book eating disorder. These five variations of disordered eating may not come to mind when you first think of an eating disorder, but nevertheless fall along the spectrum of unhealthy eating, according to the experts.

CHEW & SPIT It’s just as the name sounds: Take a bite, chew and chew and chew (like you would a piece of gum), and then — before the swallow — spit. “People want to experience the taste of the food, the sensation of the food, and all of the qualities of the food, but they don’t want to consume the food,” says nutrition professor Donna Acox, who teaches weight management and disordered eating. “It’s a technique to ‘have your cake and eat it, too,’ without the calories.” This practice can be a symptom paired with bulimia, Thomas adds. Wrestlers may also use the technique to make a specified weight limit the week of a match.

DRUNKOREXIA

DIABULIMIA

NIGHT EATING SYNDROME

Also referred to as “alcorexia” or “drinkorexia,” drunkorexia takes disordered eating and adds alcohol into the equation. “‘Can I drink and still eat?’ is a very common question I hear from students,” Thomas says. Aware of the “freshman 15,” college students may try restricting calories to compensate for alcohol, she explains. What starts off as cutting back on calories to save for a few drinks can escalate to a diagnosable disorder like anorexia, in which a person may go an entire day without food before binge drinking. In addition to disrupted eating, people with this habit are drinking on an empty stomach, which increases the effects of alcohol, Thomas says.

Some people with insulin-dependent, type 1 diabetes avoid taking insulin to prevent the weight gain that can occur. Without insulin in the body, the carbohydrates from the food go into the bloodstream and — instead of being absorbed — are excreted in the urine. The body, seeking energy, breaks down other fuel stores from muscle and fat tissue, leading to a serious condition called ketoacidosis, Acox says. This is not only disordered eating, but the practice ignores a medical condition that could be fatal. The mortality rate for diabulimics is high. About one in three die a year, according to a recent study conducted by the Park Nicollet Methodist Hospital Eating Disorders Institute.

“That’s playing with fire,” Acox says.

Different than a late-night Oreo snack break, this disorder is categorized as consuming large amounts of calories in the evening after dinner, according to Anorexia Nervosa and Related Eating Disorders, Inc. (ANRED). These individuals can be picture-perfect eaters throughout the day, but can consume more than half of their calorie intake in the hours between dinner and breakfast.

Some of the symptoms ANRED lists include not feeling hungry in the morning, difficulty falling asleep at night, experiencing guilt while eating and moodiness, especially in the evening. wth

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G e t We ll

Gyno

Gu

WTH explores why male STD testing goes under the radar Story by Danielle Alvarez PHOTOGRAPHY BY HARRIET GROPPE

Cancer Check!

A N O T H E R T E S T T O S TAY H E A LT H Y D O W N T H E R E Peter Iannotta, a physician assistant at the Associated Urologists of Central New York, also suggests men perform regular testicular cancer self-exams, like this step-by-step guide provided by UrologyChannel.com.

1 2

During or after your shower, examine the penis and each testicle gently

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If you find an abnormal lump, rash, or any discoloration, make an appointment to see your primary care physician immediately

3

Roll the testicle between thumbs and fingers. One may feel larger than the other.

There will also be a cord-like structure at the top and back.

This is normal

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o for

G uys?

E

A

ccording to the Centers for Disease Control and Prevention, about 19 million people in the United States contract sexually transmitted diseases each year — about half of them are between the ages of 15 and 24. Women are encouraged and expected to visit the gynecologist annually for the well-being of their sexual health, but what about their male counterparts?

A 2002 survey on STDs found that only 48 percent of men reported receiving sexual and reproductive health services in that past year, and more than one-third of the sexually active men hadn’t used a condom the last time they had sex.

“I doubt getting tested every year is common,” says David Krebs, a political science major at Syracuse University.

“Guys don’t worry about it as much as girls do.”

Krebs is right. This year, a study by the University of Rochester Medical Center found that young adult males infrequently receive preventive care, including sexual and reproductive health visits.

Male 20-somethings had nearly half the preventive care visits compared with older adults, and less than one-fourth the rate of preventive care visits than did women in their 20s.

As professor of SU’s human sexuality course for 25 years, Joseph Fanelli Ph.D. was not surprised by these findings.

In many European countries, men are considered to be accountable for the prevention of STDs, and women are accountable for pregnancy prevention, he

Usually guys seek professional care to treat problems not to prevent them

says. “This shared responsibility of health is an important notion,” Fanelli says.

Men think they’ve held up their part of the bargain when they use the best STDpreventing tool available: condoms. They don’t realize getting tested regularly falls in the other part of the deal.

For many men, Fanelli says, the lack of concern most likely stems from the fact that they are not at as high a risk for most STDs as are women. There’s no incentive to seek professional care – using a condom does not require a doctor’s visit.

And, there’s no obvious professional to go see because a specialist doesn’t exist.

Plus, most insurance policies don’t cover sexual health visits. “Usually guys seek professional care to treat problems, not to prevent them,” Fanelli says. “The most we can depend on guys to do is to respond to a problem ‘down there,’” Fanelli says.

John Jones,* a recent Syracuse alum and first-year medical student, didn’t let the unfamiliarity stop him. “I went in to health services and told them I would like to be tested… then they asked for what,” he says. While Jones was knowledgeable enough about what to ask for, given his interest in medicine, many other males aren’t as informed.

Planned Parenthood advises that women should have a pelvic exam and Pap smear by the age of 21 or within three years of having their first intercourse. Men get no such advice. Guidelines for guys are not as readily available.

Men and women should be tested for gonorrhea, chlamydia, and active genital

herpes, which are the most commonly sexually transmitted diseases, according to the American Social Health Association.

These can be detected with a visual exam and small calgon swab of the urethra at most doctor’s offices. This kind of testing is the cheapest, although very uncomfortable, and one must request each particular STD-test by name.

A $40 blood test will be able to determine whether or not one has syphilis, HPV, or HIV. SU Health Services offers free HIV testing once per year for both men and women.

Jones has only been tested once, but he admits, “I should have been tested more than that.” In a randomized survey of 30 male SU students, those who had been tested for any STD (about half) had similar responses.

Healthy People 2010, a U.S. governmentled health promotion and disease prevention initiative, hoped to increase male involvement in reproductive health programs. But, they still lack a clear message for men or their health care providers about the types of services men should receive or how often they should receive them. Even statements like the acronym for prevention by public health officials are vague: “ABC,” abstinence, be faithful, and use a condom. What lacks in this plan is that none of the suggestions include counseling or advice about these topics, nor about testing and treatment.

Men might literally need to take the matter into their own hands. wth *Name has been changed.

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Beyond

PMS Why the dangers of endometriosis should be on the minds of more women

By Hannah Doolin P H O T O G R A P H S B Y S A M C O LT

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ost women expect cramps and abdominal pain when “that time of the month” rolls around, but doctors today want young women everywhere to know that these symptoms may be caused by something more severe than just PMS. “Many young women are comforted when they’re told, ‘It’s just cramps, it’s okay, this is part of being a woman,” says Dr. David B. Redwine, a physician and surgeon in Bend, Ore. “But when friends and family belittle these symptoms, it can delay the diagnosis

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of a very serious disease.” According to the U.S. Department of Health & Human Services, 5 million women in the U.S. have endometriosis, a disease that causes severe abdominal pain and damages reproductive organs. Yet while ranking as one of the most common health problems for women, many women don’t know about it.

What is endometriosis Endometriosis typically occurs during a woman’s childbearing years when endometrial tissue, which lines the

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inside of the uterus, begins to grow in other areas of the reproductive system such as on the pelvic walls, ovaries and fallopian tubes. These growths, referred to as implants, break down and bleed as they thicken, resulting in severe pain and abnormal bleeding because the blood cannot flow out of the body.

According to the U.S. Department of Health & Human Services, although symptoms of PMS and endometriosis may appear to be similar, it’s vital to identify the disease early on, as it can eventually lead to infertility.

Lauren Jebian, a 19-year-old from Fresno, Calif., frequently experienced abdominal pain two to three weeks before her period each month, beginning when she was 16. During her several visits to the emergency room, Jebian was told the pain was nothing serious. “They thought it was gas,” Jebian says. “They didn’t tell me that it might have something to do with my period.” After she was given Tylenol to ease the pain, Jebian convinced herself that she had nothing to worry about. The following year when a doctor discovered Jebian had an ovarian cyst, she was diagnosed with Stage 4 endometriosis, the disease’s most severe stage.

Many women with endometriosis experience symptoms just like Jebian’s.

Signs include pain before or during your period, pain during sex, heavy or long periods, and fatigue. Nearly 70 percent of women who are diagnosed with endometriosis experienced symptoms in their teens, but the average age of diagnosis is between 25 and 29.

Doctors can sometimes test for endometriosis through a simple pelvic exam to see if cysts and severe scarring are present. Ultrasounds, MRIs, and CT scans can also identify any cysts present in the abdomen, but the only definitive way to diagnose endometriosis is through laparoscopic surgery. The doctor makes a tiny incision near the navel and looks through a laparoscope (viewing instrument) to check for endometrial implants.

research these and other theories in search of more answers.

How doctors treat it Because of the severity of Jebian’s endometriosis case, her doctor chose surgery to treat it. During a nine-hour procedure, her doctor removed the cysts and scarring in her abdomen, finally relieving her of the pain she’d experienced for almost three years.

The burning of tissue is no longer a favored approach because it only removes some of the endometriosis.

Usually the symptoms still come back and require further surgery, says Dr. Andrew S. Cook, Jebian’s doctor and medical director and founder of the Vital Health Institute in Los Gatos, Calif. “Most endometriosis experts in the country are using a wide-excisional technique so that you can remove all the tissue,” he says. During laparoscopy, doctors are able to find the endometrial implants and scar tissue, removing them using lasers or other small surgical instruments.

As a last resort, some endometriosis cases require hysterectomies or removal of the ovaries, to get rid of the infected area. Cook cautions that hysterectomies alone are not an appropriate treatment of endometriosis because they do not remove the disease. “The procedure does not assure the endometriosis won’t come back,” he says. “It can spread beyond the uterus.”

What causes it While several theories exist about how women can get this disease, an exact cause has yet to be determined. Doctors do believe, however, that genetics may play a role. Women with first-degree relatives with the disease are five times more at risk than those without a firstdegree family history, says Heather Guidone, surgical program director at the Center for Endometriosis Care in Atlanta, Ga. The most accepted theory is retrograde menstruation, which occurs when endometrial tissue flows backward through the fallopian tubes during your period and is deposited on pelvic organs. Experts continue to

More to know Endometriosis can damage a woman’s reproductive organs, cause cysts, and scar the uterus, which is why it’s important to catch the disease early, especially since 5 percent of women with the disease eventually become infertile. “Severe infertility occurs when the tubes and ovaries are packed down by scar tissue so that the egg can’t get through the fallopian tubes,” says Cammy Beglin, a gynecologist at Wilshire Obstetric and Gynecologic Associates P.C. in Troy, Mich.

There is no way to prevent the disease, but if you catch it early, doctors can treat endometriosis without surgery. Birth control pills are often recommended because they prevent monthly buildup and breakdown of the implants. “[The pill] can keep endometriosis at bay and prevent the disease from progressing,” Beglin says.

To help patients cope with pain, doctors prescribe medications or a variety of hormone treatments.

Padma Lakshmi, host of the hit TV show “Top Chef” on Bravo, co-founded the Endometriosis Foundation of America in 2009 to raise awareness about the disease. After being diagnosed with endometriosis in 2006, Lakshmi underwent four surgeries and recovered successfully. “I feel I owe it to young women to educate them so they don’t have to go through what I did,” Lakshmi says. According to the National Women’s Health Information Center, women with endometriosis often will have symptoms for two to five years before being diagnosed. Doctors often don’t recognize the disease, causing women to suffer with pain for years without explanation.

“The best advice I can give to a woman suffering with this disease is to find someone else like herself,” Guidone says. wth

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Ea t S ma r t

Your Plate is Your Canvas Color your meal healthy with a rainbow of fruits and veggies Story by Katie MacDevette PHOTOGRAPHY BY RAE ANN BOCHANYIN

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rowing up, children learn the importance of eating fruits and vegetables. The lesson doesn’t change when students move to college. “Humans need such an array of nutrients and there is no one food that provides all of them,” says Kay Bruening, Syracuse University professor of nutrition science and dietetics. Different nutrients are associated with different color pigments in fruits and vegetables, Bruening says.

Eating a colorful diet will steer you away from eating the typical refined brown and white diet of burgers and fries.

Go for the rainbow next time you fill your plate:

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KIWI Vitamins: A, C, K, beta-carotene, potassium, magnesium, and dietary fiber Protects against: Colon cancer and respiratory problems like wheezing and coughing Season to buy: Winter

SWEET POTATOES Vitamins: A, C, calcium, beta-carotene, folic acid, magnesium, phosphorus, potassium and dietary fiber Protects against: Free radicals, certain cancers, blood pressure issues and inflammation of the colon; they also help stabilize blood sugar levels Season to buy: Fall and winter

BROCCOLI Vitamins: C, betacarotene, folate, calcium, potassium and dietary fiber Protects against: Contains phytochemicals that protect against cancers Season to buy: Spring and fall

Reasons why you really should eat your broccoli

SPINACH Vitamins: A, C, K, beta-carotene, folate, fiber, protein, calcium, magnesium and potassium Protects against: Gastric cancer, heart attack and stroke; it also benefits your eye health Season to buy: Spring

POTATOES Vitamins: B potassium, folate, calcium, magnesium, phosphorous and dietary fiber Protects against: Inflammation, high blood pressure, heart disease, kidney stones, and also promotes healthy skin and digestion Season to buy: Late summer and fall

E at S mar t CORN Vitamins: A, C, thiamin, dietary fiber, folate and potassium Protects against: Cardiovascular disease, high cholesterol, anaemia and hypertension Season to buy: Summer and fall

ORANGES Vitamins: A, B, C, folate, calcium, magnesium, phosphorus, potassium and dietary fiber Protects against: Asthma, high cholesterol, kidney stones and diabetes Season to buy: Spring and winter

STRAWBERRIES Vitamins: A, C and antioxidants Protects against: Gout, arthritis, cancer, heart diseases and high blood pressure Season to buy: Spring and summer TOMATOES Vitamins: A, C, betacarotene,calcium, iron and lycopene Protects against: Weak bones, high blood pressure, cancer, heart disease, and diseasecausing free radicals Season to buy: Summer

CHERRIES Vitamins: A, C, magnesium, potassium and antioxidants Protects against: Gout and inflammation Season to buy: Summer

EGGPLANT Vitamins: A, potassium, folate, magnesium and dietary fiber Protects against: Heart disease, high blood pressure and free radicals Season to buy: Summer

MUSHROOMS Vitamins: B, D, niacin, folate, panothenic acid, calcium, magnesium, phosphorous and potassium Protects against: High blood pressure, stroke, free radicals, prostate cancer, breast cancer, high cholesterol and diabetes Season to buy: Spring

CAULIFLOWER Vitamins: A, C, K, betacarotene, biotin, folate, calcium, magnesium, potassium, sodium and dietary fiber Protects against: High blood pressure, kidney and bladder disorders, stroke, high cholesterol and cancerous cells Season to buy: Fall

BLACKBERRIES Vitamins: A, C, K, betacarotene, folate, calcium, magnesium, potassium, phosphorus and dietary fiber Protects against: Free radicals, inflammation, cancer, heart disease and reduces the effects of skin damage Season to buy: Summer

PURPLE GRAPES Vitamins: A, C, potassium and phosphorous Protects against: Heart disease, migraines, indigestion, kidney problems, breast cancer, cataracts and muscular degeneration Season to buy: Summer and fall

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Ea t S ma r t

Are yo fro real?

Melting the myths of the frozen yogurt fad

By Meredith Popolo

C

reamy or tart, fat-free or high-cal — it comes in all colors and flavors. But calling the sweet treat frozen yogurt doesn’t necessarily make it healthier for you. When it comes to fro-yo, it’s important to know the real deal from the fauxyo.

There is no Food and Drug Administration standard on frozen yogurt and only a handful of states have their own regulations, says John Allan, manager of regulatory and international affairs of the National Yogurt Association (NYA). This allows many brands to call a product frozen yogurt, even if it has no probiotic or live yogurt cultures at all.

So many choices take the fun out of the froyo frenzy. “There was that initial craze, and

then I think people began to realize that it’s not necessarily real yogurt,” says Christine Quinlan, senior editor at Food & Wine Magazine.

The NYA has created a Live & Active Cultures seal to help consumers make informed choices.

For frozen yogurt to earn the seal, at the time of manufacturing it must contain at least 10 million cultures per gram. These cultures may prevent gastrointestinal infections, boost the body’s immune system, fight certain types of cancer and prevent osteoporosis, according to the NYA. Consumers are becoming more aware of the potential health benefits of probiotics and are looking for certification that products do what they advertise, Allan says. wth

Check out the contenders in WTH’s fro-yo weigh-in: Pinkberry: This popular chain quickly outgrew its home in Los Angeles, expanding to 15 locations in New York City. The tart taste is surprising to many first-timers, but many quickly become devotees of the yogurt chain. “It tastes more like yogurt than ice cream,” says management major Morgan Domershick.

Tasti D-Lite: Invented by a waist-watching New Yorker in 1987,the chain boasts over 100 creamy flavors, ranging from green tea to raspberry chocolate truffle. While it is fairly low-cal (80 calories for a size small), this chilly treat does not contain fermented yogurt cultures, making it a no-yo rather than a fro-yo.

Freshëns THRIVE Frozen Treats: For 24 years Freshëns has delivered “fuel for the body & mind” in smoothies packed with antioxidants, fruits, vitamins and boosters. On the fro-yo front, Freshëns offers THRIVE Yogurt Frozen Treats in cups and cones, milkshakes, and Microblast with candy pieces – all available at Goldstein Student Center on South Campus. It doesn’t sport the NYA seal, but does contain active Bifidus Probiotic bacteria, a non-traditional yogurtproducing culture which may help digestion, Allan says.

Per 4 oz serving Servings per “small” Calories Total Fat Sugars Protein NYA Seal

Have you met acai?

Get to know the new berry on the market

By Heather Rinder

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ompanies that produce “detox” beverages, diet pills, and antiaging creams have found a multitude of uses for the tiny, dark purple acai berry. Still relatively unknown to the public, the somewhat mysterious acai berry is used to sell products with exotic names such as “Amazon Thunder” and “The Secret of the Amazon.”

Although the berry may have significant nutritional value, little research supports the weight loss benefit claims being made about the acai.

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Pinkberry 1.5 100 0g 20g 3g Yes

Tasti D-Lite 1 80 1.5g 4g 5g No

Freshëns 1.75 137 0g 20g 4g No

Name: Acai Berry Pronounced: Ah-sigh-ee Native to: Central and South America Relatives: Blueberry & cranberry On weight loss: Although several weight-loss

products claim that eating the berry will help shed pounds, there is no scientific research that supports the acai berry as a weight-loss-food. “Acai is gaining popularity because of its exoticness,” says Sudha Raj, director of the graduate program for Nutrition Science and Dietetics at Syracuse University. “Very little has been done with the berry and its juice to commend any attention.”

The health perks:

Acai berries have one of the highest concentrations of antioxidants, which help prevent pre-mature aging by ten times more than red grapes. Antioxidants protect cells against free radicals that may lead to heart disease and cancer. Eating acai berries may also help lower bad cholesterol, promote proper muscular contractions and growth, and lead to a healthy heart and digestive system. wth

E at S mar t

Food for Thought:

Check out “Knowing the Numbers,” a WTH report on new laws that force restaurants to display calorie counts. Read the article on page 42.

To Dine In or Dine Out

Restaurant favorites made healthy at home 1/ breakfast

By Gabrielle Denson

M

any restaurants plate meals with two or three servings and thousands of calories — all listed on the menu as a single meal that an individual might order for himself. Restaurant nutrition information reveal calorie counts that may make us want to put down the fork.

3/ dinner

2/ lunch IHOP Bacon Temptation Omelet: Six strips of bacon, with cheese sauce, Jack and Cheddar cheeses, and diced tomatoes.

CALORIES: 894 FAT: 69g 8 oz. glass of Tropicana Orange Juice CALORIES: 110 FAT: 0g TOTAL: 1004 CALORIES, 69g FAT

AT HOME: Turkey Bacon and Cheese Omelet Ingredients

PANERA BREAD

UNO’S CHICAGO GRILL

Grilled Chicken Caesar Salad (with dressing)

Chicken and Broccoli Alfredo

CALORIES: 500 FAT: 28g

CALORIES: 124 FAT: 35g Uno Breadstick

Sourdough Baguette

CALORIES: 180 FAT: 12g

CALORIES: 160 FAT: 0.5g

•

3 large eggs

•

1/4 teaspoon salt

•

Sprinkle of pepper

•

1/2 cup shredded cheddar cheese

TOTAL: 850 CALORIES, 28.5 g FAT

•

3 slices turkey bacon

AT HOME:

AT HOME:

•

Canola oil cooking spray

Simple Chicken Garden Salad

Pasta with Broccoli and Red Tomato Sauce

Raspberry Iced Tea, Regular

•

2/ Separate egg whites from yolks of each egg; for best results, crack the egg shell in half and let the yolk sit in one shell while the white drips. Discard the yolks.

•

3/ In a medium-sized bowl combine egg whites, salt, and pepper, beating until well-blended. Spray medium-sized pan with nonstick canola oil, and heat pan over medium heat. Pour in egg mixture.

5/ Cook until the eggs aren’t runny. Keep the pan over heat for an additional 30 seconds or until the cheese melts.

CALORIES: 458 TOTAL FAT: 32.4g 8 oz. Nonfat milk CALORIES: 83 TOTAL FAT: .2g Total: 541 CALORIES, 32.6g FAT

CALORIES: 140 FAT: 0g

CALORIES: 190 FAT: 0g

1/ Cook turkey bacon in the microwave for four to five minutes (or until desired crispiness).

4/ Add cheese and turkey bacon to one side of the pan. When the bottom side of the eggs begin to set and turn golden brown, fold the circular omelet in half.

12 oz. Pepsi

TOTAL: 1560 CALORIES, 47 g FAT

1/3 pound boned and skinned chicken breasts, cut into 1/3-inch strips, cooked

•

½ cup Prego Organic Tomato and Basil Pasta Sauce

¼ cup prepared reduced calorie vinaigrette dressing (of choice)

•

3 oz. uncooked Ronzoni Fettuccine pasta

•

¾ cups halved cherry tomatoes

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½ Cup of Broccoli Florets

•

¼ cup chopped red onion

•

1 ½ cup romaine lettuce leaves

•

¼ cup crumbled blue cheese

1/ Cook pasta according to directions on box. Heat the pasta sauce over medium heat in a small saucepan.

1/ Fill your bowl with lettuce and spoon the mixture of vegetables and chicken—warm or cold—over it.

2/ Top with vinaigrette and cheese to your liking.

CALORIES: 436 FAT: 18.8g **nutrition information may vary with vinaigrette used in salad ** 8 oz. of Snapple Summer Peach (5% juice) CALORIES: 110 FAT: 0g

2/ In a different saucepan, bring 3 cups of water to a boil. Add broccoli florets; wait for three to five minutes for the vegetables to turn bright green before straining.

3/ In the medium sauce pan add pasta, broccoli and pasta sauce. Gently mix the ingredients and plate.

CALORIES: 420 FAT: 4.2g 8 oz. glass of Lipton Ice Tea with Lemon CALORIES: 24 FAT: 0g TOTAL: 444 CALORIES, 4.2 g FAT

wth

TOTAL: 546 CALORIES, 18.8 g FAT w h a t t h e h e a l t h . w o r d p r e ss. co m / / W H AT TH E H E A LTH

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Slow Down Eat Up Central New York joins a national movement to swap a Whopper for a home-cooked meal

By Sabrina Lochner PHOTOGRAPH COURTESY OF SLOW FOOD CNY

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ull up to the window, order and drive off munching French fries before you have even reached the next stoplight. It’s so standard, so typically fast food. So American?

Not for everyone. Members of Slow Food USA are embracing a new lifestyle where they buy locally, prepare home-cooked meals and foster relationships with friends through sharing food. With a Central New York chapter that began in 2008, the slow food movement has been picking up speed.

The Lifetyle Good, clean and fair are the three adjectives Slow Food members hope describe their food selection, according to the Slow Food USA Web site. Good food is healthy food. Clean food means that it is nutritious and gathered with positive, ecofriendly harvesting methods. And fair food emphasizes that food access is a universal right.

“It’s about being conscious of what you’re putting in your body and where it’s coming from,” says Hannah Gibbons, a founding member of Slow Food CNY and environmental studies major at the State University of New York College of Environmental Science and Forestry. The movement is about eating with the seasons and establishing relationships with those that produce your food, she says. Slow Food is different than limiting your diet to organic foods because activists will sometimes eat local, non-organic foods over those that waste energy to be shipped.

In 1989, the Slow Food movement began in France as a countermovement to fast food. Slow Food chapters now encourage healthy, informed eating in more than 132 countries. The movement has even started to expand to regional and collegiate levels.

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Power to push Currently, the national and local chapters work to put healthy food choices into public schools through the Time for Lunch campaign. They support changes in the Child Nutrition Act that would invest one more dollar per day in children’s lunches, create financial incentives to get schools to buy local, and fund grants for farm-toschool programs and school gardens. As a private secondary education school, SU does not fall into the category that this legislation would affect, but some students are interested in the political mission.

Eat-ins, or potlucks with political and social agendas, occur across the country simultaneously to get the word out. While eating home-cooked food, attendees are encouraged to call their senators about the Child Nutrition Act.

Slow food on campus Since not all dining center food is local and many students use to-go containers, the feasibility of the slow food lifestyle on campus is questionable. The university makes the effort where it can, explains Ruth Sullivan, registered dietitian and nutrition educator for the Syracuse University Food Services department.

SU purchases yogurt, snack food, coffee, fruits and veggies, locally and SU’s sustainability often runs ahead of other colleges, she says. But with nearly 19,000 students at SU, sometimes local growers cannot provide enough food and it becomes necessary to work with nonlocal companies.

Gibbons acknowledges that student involvement and busy schedules can make it particularly hard to slow down and cook from scratch. Bringing potlucks to campus could help introduce this slow food mentality, she thinks.

Despite heavy workloads, some students

w hat t he he alt hmag. w o r d p r e ss. co m

have still found ways to slow down. To eat slow during the busy school week, Kate Callahan, a nutrition and policy studies major, cooks her meals on the weekend and keeps them at easy-access in the fridge. Nearby farmers’ markets present the opportunity for students to buy fresh items. The Syracuse Real Food Co-op is a 20-minute walk from campus and sells organic, local food. The Central New York Regional Famers’ Market near Carousal Mall and the farmers’ market on campus provide healthy avenues for students looking to change their eating habits.

Erin Corbett, a television, radio, and film and English major, agrees with the slow food ideology, but as a college student on a budget, she has some reservations. “My concern would be just moneywise, but that aside, I think it would be a great idea,” she says.

A slow food group doesn’t exist yet at SU or ESF, despite the interest of students like Callahan and Corbett. But successful slow food groups at numerous colleges across the country — Princeton, Rutgers, and Boston universities — bode well for SU’s slow food prospects.

For now, students can become members of Slow Food CNY. Members pay dues and attend dinner-meetings the third Sunday of every third month, according to the Slow Food CNY Web site. If students want to start their own slow food group, Syracuse University Food Services would be willing to help, Sullivan says. “If your environment isn’t going to change, you need to change,” she says. wth

E at S mar t

Green Groceries Eco-friendly picks worthy of your canvas shopping bag

By Kate Morin PHOTOGRAPH BY ANGELA LAURELLO

Y

ou carpooled to Wegmans. You brought reusable bags. But don’t stop the “green behavior” when your cart starts rolling down the aisle. Environmental damage caused by industrial farming bears a $34.7 billion price tag each year, according to a University of Essex study. About 40 percent of chemical fertilizers used in U.S. farms break down into ammonia and get released into our atmosphere, according to the Environmental Protection Agency. So pick groceries and foods grown right. Here’s WTH’s eco-friendly shopping list staples:

Eggs: Choose organic from small local farms. According to the Humane Society of the United States, the chickens that produce organic and “cage-free” eggs are not confined to cages – making the process more humane. “One thing that makes industrialized food eco-unfriendly is that it travels a long distance,” says Dianna Winslow, a board member of Community Supported Agriculture of Central New York. Try Eggland’s Best Organic Brown Eggs from Wegmans, or local eggs from Meadow Creek Farm at the Syracuse Real Food Co-op.

Milk: Choose organic milk products that don’t have pesticides and hormones. “Added hormones from food modulate the activity of the hormones already active in our bodies,” says Dr. Sudha Raj, assistant professor in the Department of Nutrition and Dietetics at Syracuse University. By interfering with our natural hormone levels, added hormones have a variety of different effects on our bodies. The cows producing organic milk aren’t exposed to hormones or other chemicals, so they produce healthier meat and dairy products, Winslow says. Try Organic Valley, which is organic from grass-fed cows, or Byrne Dairy, which is made locally and hormone-free.

Lettuce: Try locally grown greens that don’t require lots of shipping. Try farmers’ markets in the summer and early fall. During the winter, look for hydroponic lettuces. Grown in water without soil, these lettuces are grown at several upstate New York farms all year long, Winslow says. The Syracuse Real Food Co-op also offers a regular selection of local greens.

Coffee: Try beans with the “Fair Trade” certification, which assures farmers are paid enough to use sustainable growing practices, according to TransFair USA, a nonprofit organization that helped certify the Fair Trade label. Sustainable farming meets the needs of the present, without preventing future generations from meeting their own needs, according to the EPA. Starbucks supports ecofriendly practices through their program Starbucks Shared Planet. And, all Dunkin’ Donuts espresso products are also Fair Trade certified.

Apples: Choose the organic variety of any fruit eaten with the skin — apples, peaches, berries, grapes, Raj says.

Farmers typically spray produce with a kind of pesticide, but organic fruits skip the chemical rinse.

Tuna: Look for yellow fin tuna from the Atlantic, or albacore tuna from U.S. or Canadian fisheries. Much tuna comes from foreign waters where over-fishing and catching methods threaten tuna populations, as well as other animal species, according to the Environmental Defense Fund. These areas have higher fish populations and the fishing gear doesn’t harm other animals. Next time you’re at the grocery store, ask the worker at the seafood counter where the fish you are buying comes from, and opt for domestic varieties. wth

Is organic always

eco-friendly?

Although organic might sound like the sure “green” choice, some experts say responsible farming practices may be just as earth-friendly.

“What makes food harmful to the environment is the excessive use of toxic chemicals—natural and synthetic,” says Joe Regenstein, Cornell University professor of food science. The overuse of these toxins can enter the soil and leak into water systems, he says.

But, good agricultural practices, like preventing erosion by using the correct amount of fertilizer to limit runoff, largely determine the eco-friendliness of food, whether the farm is organic or not. “Often large, non-organic farms do a better job because they know what they are doing,” he says.

Even if non-organic food needs to be transported, the eco-footprint isn’t always bigger than organic food. The environmental abuse depends on the vehicle used for transportation, Regenstein says. “It’s not food miles, it’s how you move it—it is the energy you spend to move the product.” For example, transporting bananas from Ecuador to New York by plane leaves a huge carbon footprint. But if you were to transport coffee by ship, the carbon footprint would be significantly less.

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potassium on the rocks WTH mixes up a healthier happy hour

By Jackie Poinier PHOTOGRAPHY BY JACKIE POINIER

O

n the rocks, straight up, with Coke, tonic, or cranberry – the choices are endless when it comes to ordering a drink. But not all drinks are created equal. Watch out for high-sugar mixers that drive calorie counts up.

Check out these lower-cal alternatives with a nutrient twist. Some vitamins and minerals in a mixed drink’s

fruit juices can be beneficial, even if they don’t dilute the detriments of the alcohol, says Dr. Long Wang, assistant professor of nutrition science and dietetics at Syracuse University. The vitamins in a cocktail won’t count toward your daily fruit and veggie requirements, but these four drink suggestions offer a smarter order next time you’re at the bar.

1

Vodka tonic: Don’t leave the lime as decoration. Squeeze the citrus and watch the tonic fill with potassium, a mineral that regulates hydration as it balances the body’s water storage and slows the heartbeat. Substitute club soda for tonic and save yourself 90 calories. Registered dietician Roseanne Schnell from Long Island suggests choosing a vodka-based drink over a dark-liquor option, because the lighter the liquor, the lower the calories.

4

2

Red Wine: Since wine-makers use the entire grape, red wine packs in important polyphenols, a chemical produced during the fermentation of red grape skins. Schnell says that polyphenols fight cancer-causing cells while the grape’s natural level of the antioxidant resveratrol supports a healthy heart.

3

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Bloody Mary: Eight ounces of tomato juice adds just 50 calories to your drink and a dose of vitamin A, says Sarah Short, Ph.D., R.D., professor of nutrition science and dietetics at SU. Vitamin A promotes healthy reproduction and maintains healthy skin, hair, and eyesight.

Every serving also provides approximately 20 milligrams of lycopene, an antioxidant that prevents heart disease and reduces the risk of prostate and digestive tract cancers.

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Vodka cranberry: One glass of cranberry juice will pump 36 grams of sugar into your body, which is almost equivalent to drinking a can of Coke. But the cranberries’ ability to combat oral bacteria leading to plaque and gum disease counters its cavity-forming sugars. With 20 percent of your daily Vitamin C, the juice boosts immunity and fights free radicals. Schnell’s calorie-reducing advice: use half the juice with seltzer to decrease sweetness.

E at S mar t

“A3” Please The right code for the most nutrients the vending machine stocks

By Ashley Collman PHOTOGRAPH BY EMMY VEST

I

t’s just past midnight at Bird Library and your 10-page-paper has taken a break on page two. Your stomach starts to grumble and you know you’ll need something to keep you going if you want to finish your literary argument before sunrise. With Pages Café closed, you find yourself standing in front of the vending machine, choices A1 through G9 staring back at you. But think twice before you choose. “Just be aware that sometimes things are not as good as they might appear,” says Maureen Fauler, managing clinical nutritionist at Crouse Hospital. Fauler offers some tips on foods to avoid and the vending machine picks that will keep you focused all night long.

When you’re craving a sweet indulgence What not to buy: Baby Ruth This chocolate-covered peanut, caramel and nougat bar is the worst in terms of fat, sugar, and calorie content, beating out its candy bar adversaries Snickers, 3 Musketeers, and Payday.

Your best bet: Twix. It’s not so much what candy bar you chose but how you eat it, Fauler says. If you really need a candy bar, share it. Twix’s two bars make for an easy split between you and a friend.

Snacking between meals What not to buy: Famous Amos cookies.

These snacks were an elementary school mainstay, but they are far from innocent.

A whole package of these cookies adds up to nearly

300 calories and 14 grams of fat. Your best bet: Welch’s Fruit Snacks. Fauler suggests snacks low in fat for betweenmeal munchies. An added bonus – their small size makes them discreet enough to snack during class.

You slept in and you need to eat breakfast What not

to buy: Strawberry Pop-Tart with Yoo-hoo. Pop-Tarts have been a popular breakfast choice for ages, but Fauler discredits them for their low fiber and overall low nutional value. Combined with a highsugar Yoo-hoo doesn’t add up to a well-balanced breakfast.

Your best bet: Nature Valley Strawberry Yogurt bar with Dole 100% Juice.

The Nature Valley granola bar offers more fiber and protein

than the Pop-Tart. Most Dole juices have similar nutrient contents, but Fauler says pick the bottles that are marked 100% juice.

When pulling an all nighter What not to buy: Mountain Dew with Duplex Cremes cookies Fauler recommends staying away from sodas when looking for caffeine because of high sugar levels. The Duplex Cremes’ high carbohydrate and sugar content provides a quick fix of energy, but makes you crash soon after, she says. Your best bet: Coffee with Planters trail mix. Coffee packs the caffeine necessary to keep you awake, but won’t leave you feeling jittery like some energy drinks do. The nuts deliver protein, and provide lasting energy. The sugar in the dried fruit offers more immediate energy, Fauler says.

After a night out drinking What not to buy: Cheetos and Diet Pepsi. Cheetos may sound delicious, but they pack a lot of calories and no nutritional value, Fauler says. The caffeine in diet drinks may dehydrate the body, Fauler says. Combined with the dehydrating properties of alcohol, they’ll make you more intoxicated instead of sobering you up. Your best bet: Zoo Animal Crackers and water. After consuming

alcohol, drinking water rehydrates the body best. “You might not feel thirsty – but the way it affects your system and the way it is metabolized – it helps cause rehydration,” Fauler says. Carbohydrates from the animal crackers will help absorb the alcohol – but not if you’ve drank too much, says Fauler.

Before or after the Gym What not to buy: Gatorade and Odwalla Berries Go-Mega Bar. These bars should be used as meal replacements, Fauler says.

And unless you have a really tough work out, you don’t really need the electrolyte replacement Gatorade offers, she adds. If you’re taking a moderate workout on the elliptical, Gatorade isn’t for you. The same goes for Odwalla bars. Your best bet: Water and a Nutri-Grain bar. Water is the best form of rehydration, Fauler says.

Be sure to hydrate before and after a work-out. Fauler does not recommend working out on a full stomach. But, if you haven’t eaten in four or five hours, the Nutri-Grain bar will provide the sugar to give your body a boost of energy.

It’s higher in fiber than many other vending machine picks.

Don’t eat too close to the workout, Fauler says. Wait 30 minutes before hitting the equipment. wth

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Ea t S ma r t

Abroad

A-La-Carte Students dish about eating around the world

By Cassie Kreitner

SU London Study Abroad Alum, Spring 2009 PHOTOGRAPHY BY BLAIR DUDIK

I

n my Tuesday morning political science class at Syracuse University London, students couldn’t wait to talk about where they spent their weekend. But, eventually all the chatter seemed to relate back to one thing, the food – the Belgian chocolates, the French crepes, the Italian gelato, and the German beer. One of the easiest ways to experience the culture of foreign cities is to immerse yourself in the cuisine of that city. Don’t just take it from me — six other students who trekked the globe in Spring 2009 weigh in on how the food stacked up in their host countries.

Stefanie Glasser, marketing major, Hong Kong

Lizzie Prince, sociology major, Sydney, Australia

Small Size: “The portions are a fraction of the size of American meals. Since I’ve been home, I haven’t finished a full restaurant plate!”

Fresh Catch: “Since we were right on the water, we were exposed to so many different kinds of fish. It was always served grilled, never fried— unless it was supposed to be an American-style dish.”

Fork Free: “Everything is eaten with chopsticks, but at one restaurant, they automatically gave us forks because we spoke English. Since we had all gotten used to eating with chopsticks, we had to ask for them.”

Different Dishes: “The Asian food was very different from ours. No General Tso’s chicken or spare ribs. It was more noodles and rice, with bits of meat and vegetables, and lot of soy sauce. It was all much better than I was expecting.”

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Spice it up: “They used a lot of herbs and spices, but not a lot of salt. It’s all natural, not like all of the preservatives and hidden ingredients in our food.”

Early Start: “A common breakfast is a fruit salad with yogurt and museli, which is like a lesssweet granola. It tasted like crème, but for some reason was actually really healthy.”

E at S mar t Erica Rosenthal, public relations major, Florence, Italy Locally Grown: “Sometimes we would be waiting two hours for dinner because our host mom used a lot of fresh produce and cooked from scratch. Olive oil and balsamic vinegar were used on everything, and it all tasted more natural.”

Perfect Pizza: “I wouldn’t consider American pizza even remotely similar to (Italian pizzas). In Italy it’s really thin, uses a lot of vegetables, and not as much cheese. It’s more about the flavor and the toppings.”

Meal Times: “Dinner wasn’t served until 8 or 9 p.m., Since I’ve been back, I tend to eat later and don’t snack as much during the day.”

Abby Thurber, elementary education major, Santiago Chile

AJ Ellis, retail management and marketing major, London, England Ethnic Eats: “The diversity of the food surprised me. The national dish is chicken tikka masala, which is an Indian dish with chicken, curry, and a tomato-based sauce. But where I lived had a large Middle Eastern population, so there was a lot of food with that influence.”

Basic British: “The traditional English food is very hearty. Fish and chips is popular, and I enjoyed the traditional English breakfast. They also have funny names for everything — like spotted dick, a type of sausage.”

Taste Test: “I thought the food would be rich and spicy, but it was so bland it was ridiculous. My host mom used aji, a type of pepper to add flavor, but in restaurants everything was served plain.”

Backyard Barbecue: “We would have asados (cookouts) where a ton of people would come over to eat pork, chicken, beef, and sausage.

There was so much meat we would have leftovers for days.”

Traditional Fare: “One of my favorite traditional dishes was Pastel de Choclo, a meat and vegetable dish baked in a ceramic bowl. Chileans prepared meat so well, but I haven’t had anything like it since I’ve been home.”

Super Service: “I loved the homemade cheese from a vendor at Borough Market. She started recognizing me, and would have my order ready. I loved the intimacy of it. The service was much friendlier than in America.”

Courtney Taddonio, advertising major, Strasbourg, France Foreign Flavor: “It wasn’t the same as Parisian food, which is what you think of for France. We were closer to Germany, so there was a lot of that influence, with a lot of meats and sausages.”

Slower Style: “Eating out was more leisurely. Waiters tended to be friendlier and let you relax. They wouldn’t rush over with the check like they do here.”

Baker’s Dozen: “There were fresh-made baguettes out all day. You would eat them with every meal no matter what it was. For dinner, it was usually served on the side of a potato or carrot soup.” wth

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Fe e l Gr e a t

PAIN-less News I L L U S T R AT I O N S B Y Y U M I K O H I R A O

Pin Your Pain

By Silvia Milanova

P

ain be gone with a poke. Chroniclower-back-pain sufferers reported less pain after acupuncture than another group of sufferers who received standard treatments, like pain killers, physical therapy or massages, according to a recent National Institute of Health study at the Center for Complementary and Alternative Medicine.

A total of 638 adults with chronic lower back pain who had never received acupuncture ranked their initial pain levels on a 10-point scale. They were

randomly assigned to one of four groups: individualized acupuncture, standardized acupuncture, simulated acupuncture, or conventional medical care. The three acupuncture groups reported significantly lower pain scores than the usual care group, and improved their ailments.

Acupuncturist Toni Hoelting says acupuncture treatments use thin solid metal needles to poke and stimulate key nerve points just below the skins surface.

Simulated acupuncture uses the same principle, but nothing actually penetrates

Realign With Yoga

By Nicole McDermott

V

ictoria Marlin knows about back pain. The Syracuse University magazine and political science major has dealt with back pain on and off since she was a sophomore in college. But now, yoga is a priority in her weekly routine. “It strengthens muscles that you can’t strengthen other ways,” she says. Yoga also teaches Marlin how to focus on her posture.

A new study found that yoga improves functional disability, and lessens pain intensity and depression in adults with chronic lower back pain. The West Virginia University study conducted by Dr. Kimberly Williams and her colleagues, assigned 90 participants to regularly practice Iyengar yoga

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for 24 weeks. Participants saw an improvement in back pain and reported a reduction in use of pain medications, although this finding was not statistically significant. Iyengar yoga strengthens weaker muscles, and stretches and realigns the whole body, according the Iyengar Yoga National Association of the United States.

It makes perfect sense that yoga relieves muscle pain, because it stretches and strengthens muscles through complete mindfulness, says Jilian Jancuska, a yoga instructor at Syracuse University. “Yoga is especially important for college students,” Jancuska says. “The mind flourishes when the body is balanced and healthy.” wth

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the skin. Hoelting says acupuncture can treat most chronic aches and pains, but should not be used in emergency medical situations. “Acupuncture unlike western medicine, does not put a Band-Aid on the problem,” Hoelting says. “Acupuncture goes to the root of the problem.” Pain can be alleviated in as little as one or two treatments, depending on the severity of the pain and the duration of the session, she says. “Just like when a car needs to be tuned up, your body needs to be tuned up,” Holeting says. wth

Swear the Pain Away

By Allison O’Brien

T

ruck drivers and sailors of the world: rejoice.

According to a study published by NeuroReport, British researchers found that uttering curse words lessens physical pain. Two expletivelaced events sparked the lead researcher’s interest in the subject matter: Richard Stephens remembers stubbing his finger with a hammer and watching his wife give birth. He noticed that swearing during painful episodes seemed to act as a cathartic mechanism for reducing pain. Testing this hypothesis, psychologists enlisted the help of 64 college students. The participants held their hands in a bucket of ice water and suffered through the ensuing discomfort. One

group continuously repeated a curse word of their choice; the others repeated a non-vulgar word, like chair.

Results showed that students who swore endured the pain for 40 seconds longer on average, and also reported feeling less pain. Psychologists chalk it up to the effect expletives have on the brain: swearing stimulates the amygdala, a cluster of neurons that triggers the fight-or-flight response in humans. Reactions include increased heart rate and heightened aggression, and both ward off physical pain, according to the psychologists.

So, in the event of an ache, let that F-bomb fly – and don’t be so quick to grab a bar of soap. wth

Fe e l Gr e at

Escape from

Everson Museum of Art WHERE 401 Harrison Street, Syracuse WHEN Tuesday through Friday, and Sunday, noon to 5 p.m., Saturday 10 a.m. to 5 p.m. Closed Monday COST Free (includes admission to permanent exhibits, $5 suggested donation) FOR MORE INFORMATION visit www. everson.org

stress

WTH finds 3 local spots for a mental break

By Michelle Bernard

C

ollege life can be stressful, to say the least. Papers, exams, extracurricular activities, and life in general can zap your energy. For an in-depth look at the differences between good and bad stress, see “Fear Less Your Stress” on page 50. Stress is an inevitable part of life, but it doesn’t have to take over. Setting aside a couple hours for yourself can do wonders for your energy levels and reduce stress. WTH found three mental getaways just minutes from campus (or closer):

MEDITATION SESSIONS

WHERE Hendricks Chapel, small chapel, lower level WHEN Tuesday noon to 1 p.m., Thursday 5 - 6 p.m., and Monday Wednesday, 5:30 - 6:30 p.m. COST Free FOR MORE INFORMATION Contact the Buddhist Chaplaincy at bshoultz@syr.edu.

Several times a week the Buddhist Chaplaincy sponsors meditations in Hendricks Chapel. The seemingly small act of stillness, deeply breathing, and focusing on the present moment has been used for thousands of years for stress relief. Most sessions at Hendricks Chapel include around 15 minutes of instruction, a 30-minute silent sit, and a final 15 minutes of discussion. During this time participants focus on their breathing and try to experience the present moment. Focusing on the present can help participants temporarily forget about the problems of the past and future.

Alex Spitzer, a wildlife science major at State University of New York College of Environmental Science and Forestry, began going to the sessions several years ago to help deal with his stress. He now facilitates the sessions. “I normally feel more calm and relaxed after a meditation sit,” Spitzer says.”It helps me clear my mind a little bit. Sometimes the material (school work) even makes more sense after I’m finished.”

If you’re looking for a little American inspiration, the Everson Museum of Art has just what you need. Its permanent collection of more than 11,000 paintings, ceramics, sculptures, and videos features American, local, and regional art. Take an afternoon to be inspired by the exhibits and forget about stress. One highlight of the Everson is the ceramics collection with more than 4,000 works. The pieces, dating back to 1000 AD, include the world’s largest collection of works by Syracuse native Adelaide Alsop Robemeau.

The Everson regularly hosts artist talks, art history lectures, art classes, and panel discussions to supplement the exhibits.

Traveling exhibits, such as “Fantasies and Fairytales: Maxfield Parish and the Art of the Print”, opening on April 29, change throughout the year. Check the museum’s Web site for a full schedule of events.

BEAVER LAKE NATURE CENTER WHERE 8477 East Mud Lake Road, Baldwinsville, NY WHEN Every day except Thanksgiving and Christmas, 7:30 a.m. to 5:30 p.m. COST $3 per vehicle, $25 per yearly individual membership FOR MORE INFORMATION Visit http:// onondagacountyparks.com/beaver

Burn calories, zap stress, and relax at the Beaver Lake Nature Center. There are at least 400 outdoor and indoor activities planned throughout the entire year at the center in Baldwinsville. During the winter, visitors can snowshoe, crosscountry ski, or walk along the trails. Stay inside and observe birds at the feeders, or warm up by the fireplace with coffee or hot chocolate. When the weather gets warmer, visitors can walk and run on the trails. Starting Memorial Day, park goers can also rent canoes and kayaks on the 200-acre lake. Mountain biking, horseback riding, walking, and yoga classes are also available. The park offers a maple sugaring demonstration every Saturday and Sunday in March, and offers various activities throughout the year, such as Central New York Waterfalls tours and Enchanted Beaver Lake, a jack-o-lantern filled evening of walking through the dark trails. wth

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Zoom Zoom with Zumba C a rdi o w i t h a L at i n f l a ir

By Brittney Davies

“The music, I think, is the key - it’s just so addictive.”

Kathy Caiello, Zumba fitness instructor

W

ith fists raised ready to punch the air, ponytails bopping to Latin beats, and bodies twisting and flaring in every direction, Zumba’s followers stay fit with a combination of steps, stomps, and hops. Blood pumps to the rhythm of thumping music and microphoned instructors shout commands like “Shake it!”

“It’s like a dance party,” says Kathy Caiello, a fitness instructor who teaches Zumba. “The music, I think, is the key it’s just so addictive.”

Zumba, a dance-cardio workout, is a growing craze that’s attracting fans of all ages and fitness levels across the country.

Kristen Exner, a Zumba instructor at Syracuse University’s Flanagan Gymnasium, says she knows of classes started in the basements of doctors offices and on the courts of tennis and racquetball clubs, in addition to the ones sprouting up at fitness clubs and dance studios across Central New York and elsewhere.

The Zumba revolution began more than a decade ago when its founder, Beto Perez, forgot music for the fitness class he was teaching in Colombia and improvised

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with the Latin tapes in his car. After a successful response in Colombia, he brought the concept to the United States.

DVD collections, popular instructortraining certification programs, and classes around the world soon followed, according to the Zumba Web site.

Zumba didn’t make its way to Syracuse until recently, but soon after it’s one of the most popular new night classes offered in Flanagan Gymnasium. Nearly 50 people signed up for the fall night classes just a year after its debut on the roster. That doesn’t count the attendance in day classes and at the many local health and fitness centers where Zumba is also offered, says Eliza Decker, assistant director of facilities, recreation, and aquatics for SU’s Recreation Services.

The Latin-inspired dance exercises based on international rhythms attract people, says Caiello. In addition to beats that inspire salsa, meringue, cumbia, and reggaeton dance moves, Zumba incorporates African, country, pop vibes, and songs meant for belly dancing. Classes usually dance to international-based music, but instructors also play hits, like Sean Kingston’s “Fire Burning.” Exner

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says that while she uses verbal cues for instructions, many Zumba classes use hand motions or body language as movement cues. Each song has its own choreography, based on its distinct rhythm. Staying on top of the beat means a total-body workout, with cardiovascular and toning benefits. “It works your core like crazy,” Caiello says.

Caiello teaches people ages 14 to 79, but customizes the workout based on the class’s fitness level, and has different classes for people at different stages of life.

Anyone can take a class, no matter how much exercise experience they have, she says. “Learning the moves for the first time might be challenging,” Exner says.

“But after you’ve seen them over and over again it becomes second nature.” Classes range from a half-hour to an hour long and end with a mellow cool-down song for stretches,.

“It wasn’t overly intense,” Sarah Haspel, a freshman fashion design major, says of her first Zumba experience, a class in Flanagan Gymnasium. “It was really fun. I loved it.” wth

Fe e l Gr e at

Lift Like a Lady Check your weight training woes at the door

Story & Styling by Dana Leigh Smith P H O T O G R A P H Y B Y S T E P H A N I E G U S H L AW

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omen longing for a beach-ready body often look to cardiovascular exercises like running or elliptical training to burn calories and tone muscles. But, unless cardio is combined with strength training, reaching weight-loss goals may be a challenge, says Janet Lee, Shape magazine’s deputy editor, a certified trainer, and board member of The American Council on Exercise. “Strength training is one of the best things you can do to improve the shape of your body,” she says. Although many women are

1

LAT PULL-DOWNS back & bicpes Sit facing the machine with your legs positioned under the pads. Using a wide bar, grip the bar overhand, shoulderswidth apart. Pull the bar down to the top of your chest, and pull elbows together. Pause, than slowly bring your arms back up to the starting position and repeat.

3

KNEE RAISES lower abs & hip flexors Rest elbows on each arm pad to support the body and place back against the back pad. Raise the knees toward the chest and contract abdominal muscles until the hips are raised from the back board. Repeat.

5

LEG EXTENSIONS quadriceps Sit down on machine and place legs under the ankle pads. Adjust the pads so they sit on the lowest part of the leg. Hold onto the handles on either side of the seat to keep the torso from moving. Lift leg pad by extending knees until leg are straight. Return to original position by bending knees. Repeat.

apprehensive about lifting weights, it helps shed pesky pounds by increasing your calorie-burning potential. “Pound for pound, muscle burns more calories than fat,” Lee says. The more muscle you have, the more calories your body can burn.

Other women worry about a bulked up physique. “There isn’t enough testosterone in a woman’s body for her to look like that,” says personal trainer Joe Snyder. “Weights are for everyone young, old, male, or female,” he says. Everyone’s body reacts differently to weight training. You can adjust the frequency of exercise and the amount of weight used to achieve the look you want, Lee says.

So, next time you’re at the gym, try these exercises recommended by Snyder to help you strengthen up. Do three sets of 10-15 repetitions. Start with a light resistance and perfect your form. Once you feel more confident and strong, increase the resistance.

2

SEATED CHEST PRESS chest & shoulders Sit down and adjust the seat so the handles of the machine are even with your chest. Make sure you are sitting up straight and press both handles (palms facing down) out in front of your chest. Pause, and then slowly bring arms back to the starting position and repeat.

4

STRAIGHT BAR CURLS biceps & forearms Stand with the back straight, gripping the barbell underhand. Your hands should be slightly wider than shoulder-width apart and your elbows should be at your sides.

Raise the bar by bending your arms at the elbow.

Pause and lower your arms until they are fully extended. Repeat.

6

LYING LEG CURLS hamstrings Lie facedown on the machine and extend legs so the ankles are under the pads. Hold the handles to stabilize the body. Bend both legs simultaneously, bringing the heels toward your behind. Slowly return legs to the starting position. Repeat. wth

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Body Sculpt

MODEL: ELENA CARROLL (DANCED IN THE SAN FRANCISCO BALLET FROM 2006-2007)

with Ballet 5 moves for a dancer’s physique

By Katie Binstock P H O T O G R A P H Y B Y S A M C O LT

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TH talked to SU ballet instructor, Annie Osterhout, to give you a 30-minute ballet-inspired workout. It’s a “full body regiment” to completely tone the body, she says.

Exercise 1: Plie

Exercise 2: Releve

(Works the quadriceps, gluts, hamstrings, and abdominals)

(Works the calf muscles)

Step 1. Stand with your heels together and your toes angled out to opposite corners, so that both feet form a “V.”

These exercises should be done while holding on to the top of a chair or table.

Step 2. Bend your knees, lowering your hips and upper body towards the ground, keeping your back vertical. Stop just before the bend causes your heels to come off the ground.

Step 1. Stand with your heels together and your toes

Step 3. Straighten back up to the first position.

Step 2. Lift your heels off the ground so your body rises up

Step 4. Repeat 16 times.

on to the balls of your feet, then lower the heels back down.

Repeat 16 times.

Step 5. Separate your feet so that heels are wider than shoulderdistance apart and toes are pointed out. Keep your back straight and stomach muscles engaged. Repeat steps 2-4.

Step 6. Repeat all of the above steps – the second set should be done at a faster pace.

angled out to opposite corners, so that both feet form a “V,” as you began exercise 1.

Step 3 . Stand with your heels and toes together — feet should be parallel to each other.

Step 4. Repeat step 2.

Step 5. Stand with your feet separated so that your heels are wider than shoulder-distance apart and toes are pointed out. Keep your back straight and stomach muscles engaged.

Step 6. Repeat step 2.

Step 7. Repeat steps 1 through 6 at a faster pace.

Step 8. Take a few moments to stretch out your quadriceps and calf muscles.

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MODEL: ELENA CARROLL (DANCED IN THE SAN FRANCISCO BALLET FROM 2006-2007)

Fe e l Gr e at Exercise 3: Arm exercises (Works all arm muscles)

Step 1. Stand with your heels together and your toes angled out to opposite corners, so that both feet form a “V.” Start with your arms down by your side, holding one-pound weights in each hand.

Step 2. Raise your arms straight in front of you, parallel to the ground, as if you are holding a huge beach ball.

Step 3. Open arms so each hand points to opposite walls, keeping your arms parallel to the ground.

Step 4. Raise your right arm over your head, while keeping your left arm out to the side.

Step 5. Bring your left arm back in front of you, keeping it parallel to the ground.

Step 6. Raise your left arm over your head.

Step 7. Repeat each step, using alternate arms in steps 4 through 6.

Exercise 4: Saute

Exercise 5: Stretches

(Works lower body and abdominals)

(Keeps muscles long and lean)

Make sure to keep your hands on your hips and that you land with soft knees and with your heels on the ground.

Step 1. Sit on the floor with the soles of your feet touching

Step 1. Start standing with your heels and toes together, so

Step 2. Fold your upper body forward and use your elbows to

that both feet are parallel.

push your knees down. Hold this for at least 30 seconds to one minute.

Step 2. Keep your hands on your hips, bend the knees slightly and jump off the floor high enough so you can point your toes in the air. Repeat 16 times.

Step 3. Stand with your heels together and toes turned out to form a “V” shape.

Step 4. Repeat step 2.

Step 5. Stand with your feet separated wider than shoulder-

together. Hold your ankles and keep your back straight.

Step 3. Stay seated with a straight back and bring both legs straight in front of you. Raise both arms over your head, fold your upper body forward, and reach toward your toes. Hold this for at least 30 seconds to one minute.

Step 4. Stay seated and spread your legs open into a wide “V.” Step 5. Pivot your upper body so you are looking at your right

Step 4. Repeat step 2.

leg. Stretch over your right leg, reaching toward your right toes.

Hold for at least 30 seconds to one minute and return the upper body to the upright position.

Step 5. Take a few minutes to stretch out your calf muscles

Step 6 . Repeat step 5 on the left side.

distance apart and toes are pointed out.

and your shins.

Step 7. Fold your upper body centered straight in front of you, walking your hands forward as far as they reach. Hold for at least 30 seconds to one minute. wth

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The

Frat-Boy

Diet

Theme parties, keggers

and fast food make for

a rowdy lifestyle with dangerous consequences

By Yelena Galstyan PORTRAITS BY DANIELLE CARRICK

P H O T O G R A P H B Y T R E E VA R O Y E S

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n a typical Saturday, Jimmy Williams wakes up at the ripe noon hour — sleeping in prevents the intolerable hangover.

Throughout the day he’ll eat a few unbalanced meals, play a little football, and by 9 p.m., he’s back at it. Saturdays are prime theme party nights. And so goes the wild lifestyle of fraternity boys. The excessive partying, poor diet, and lack of sleep make the rest of us wonder how their stomachs take it.

Nutrition is disregarded perhaps most often on the weekends.

Fraternity chefs get the weekends off duty, and the brothers must fend for themselves. Fast food is often one of the easiest options, so nutrition falls to the wayside. Sarah Short, a nutrition professor at Syracuse University, says Williams is not getting enough nutrients due to lack of fresh fruits and veggies in his diet, which have been replaced by less nutritious items like fast food burgers and fries (check out Williams’ dietary breakdown in the chart on page 41).

Healthy food is always an option.

Jim Alderman, a fraternity chef, says he puts out healthy cuisine, but the boys prefer the “fried stuff.”

The availability of nutritious food is

always there, but whether or not they go for the healthy options is up to the individual. “It’s pretty hit or miss with these guys,” Alderman says. The daily diet of the frat-boys depends on how much partying they do the night before.

“If they get too messed up, they won’t be eating too much fruit,” Alderman says.

Alcohol consumption is higher for Greeks than non-Greeks, according to a 2007 study by the Syracuse University Center for Health and Behavior. “The

party scene is pretty generic across the board for all frats,” Williams says. His weekend party pattern shows why the frat boy lifestyle makes it easy to fall into an unhealthy routine.

Binge drinking is defined as a pattern of alcohol consumption of five or more drinks in one night for guys or four or more drinks in one night for girls, generally within two hours, according to the National Institute on Alcohol Abuse and Alcoholism. The five to 10 alcoholic beverages Williams says he drinks

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Be Healthier Now We know the weekend parties aren’t going to change, but here are a few adjustments the experts recommend to add a little health into the routine:

Eat balanced meals Shoot for three meals a day and don’t exclude breakfast. Replace that burger with a veggie wrap and choose water instead of soda.

Get enough sleep Strive for eight hours, but if that’s physically impossible, try to work power naps into your daily schedule.

Drink water Most people don’t drink nearly enough water and alcohol dehydrates your body. Do your body a favor after the torture you put it through on the weekends

Practice safe sex You never know where that stranger you met at a party has been in the past. No glove, no love.

Get a flu shot College campuses are cesspools for germs. Check out where you can get a free shot.

76 Percentage of current United States senators and congressmen who are fraternity men

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about four times a week put his alcohol consumption in the binge drinking category.

Pounding back shots too quickly or playing a few too many beer pong games can bring your blood alcohol concentration (BAC) level to 0.08 percent or above— the point where driving is illegal.

Besides occasional blackouts and bad hangovers, binge drinking can cause serious chronic diseases such as liver cirrhosis (damage to liver cells), pancreatitis (inflammation of the pancreas), and various cancers, says the Centers for Disease Control and Prevention.

Fraternities often have events during the day with disregard to breakfast and lunch— volleyball tournaments, pig roasts, and beer-barbecues give students days devoted to consuming alcohol. But with some events beginning early in the day, participants often drink on an empty stomach.

The body absorbs alcohol more quickly if the stomach is empty, according to the Mayo Clinic, leading to a quicker state of intoxication and alcohol poisoning.

Short worries about the potential for long-term effects with alcohol consumption patterns like Williams’, she says. “He won’t be thinking straight – that’s for sure.”

Long-term effects on the brain can range from simple “slips” in memory to permanent and disabling conditions that require lifetime custodial care, says the NIAAA. Short says that Williams’ drinking habits

will essentially decrease his life expectancy. “He’s doing big-time damage to his liver,” she says. “[Students] come to college to learn, but they’re messing up their life.”

Pushing the limit with alcohol can also affect a GPA. Schylar Blake, an economics major who is in a frat, says that Greek life can definitely take a hit on grades. “There’s a bigger tendency to skip class because there is always something going on at the [frat] house,” says Blake. Greek or not, being drunk can lead to further unhealthy decisions such as

more balanced with protein, carbohydrates, healthy fats, vitamins, and minerals. Blake, on the other hand, says health is typically a priority of his but hasn’t been lately. When he’s at school, all he wants to do is party and make the most of his day.

But, the long-run may not be so bleak for Blake and Williams. Contrary to popular belief, students who drink a lot due to Greek association do not necessarily keep drinking at that level after they have finished college, according to a 2001 University of North

o

“When I’m at school I’m definitely a product of my environment.”

Jimmy Williams

drug use and unprotected sex.

It’s easy to crack under all the pressure. “When I’m at school I’m definitely a product of my environment,” Williams says.

Undoubtedly, a frat boy’s lifestyle comes into sharp contrast to that of a serious athlete. Nicholas Roertgen, a television, radio, and film major and cross-country runner, says he’s motivated to eat healthy and avoid alcohol because of his dedication to the sport. “I want to stay healthy, because I know the healthier I eat, the better I’ll compete,” Roertgen says. “If I eat like crap, I’ll run like crap.” His diet is much

Carolina at Chapel Hill study.

In the meantime, Short strongly recommends that frat boys add more nutritious food to their diet, like colorful fruits and vegetables, but she claims the biggest change that can be made is cutting down on alcohol intake. Still, many students feel like it’s OK to let loose during their college careers. “I definitely should be concerned about long-term effects,” Blake says. “But I try to not think about it that much.” wth

“Binge drinking is defined as a pattern of alcohol consumption of five or more drinks in one night for guys or four or more drinks in one night for girls, generally within two hours.”

National Institute on Alcohol Abuse and Alcoholism

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Fe at ur e

Diet Disected

The frat-boy and the athlete go head to head on a typical Saturday

Nick

Jimmy

Vs. Breakfast • • •

Whole wheat bagel // 270 cal with peanut butter // 94 cal Banana // 105 cal Low-fat yogurt // 250 cal

Lunch •

• • •

Sandwich Cold Cuts Chicken Breast, 97% Fat-Free, OvenRoasted // 60 cal Lettuce Romaine inner leaf // 1 cal Tomatoes 2 Slices // 5 cal Whole wheat bread 2 Slices whole grain, 100% whole wheat bread // 200 cal

Dinner • •

•

Pasta 2 Servings, whole wheat, cooked // 347 cal Meatballs with Tomato Sauce 5 Meatballs 1 inch in diameter // 200 cal Salad 2 Servings of mixed

greens // 33, with Lite Ranch dressing // 33 cal

Drinks • • • • •

OJ 1 cup // 110 cal V8 splash 1 cup // 70 cal Skim Milk 1 cup // 91 Gatorade 8 oz // 50 Water

• • • • • •

Clif bar // 240 cal Nutri-grain bar // 130 cal Fat-free yogurt //137 cal Apple // 95 cal Banana // 105 cal Grapes 1 cup // 62

Snacks

APPROXIMATE DAILY CALORIE INTAKE

Breakfast •

None

•

Pepperoni pizza 3 Slices // 1170 cal

• •

Burger // 1030 cal Fries 1 Medium serving // 360 cal

• •

Potato chips 1 Serving // 150 cal Tostitos’ chips and salsa 1 Serving // 135 cal

• •

Water Beer 8 Keystone beers // 496 cal

Lunch

Dinner

Snacks Drinks

APPROXIMATE DAILY CALORIE INTAKE

3191 calories

2292 calories

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Know the Numbers Calorie counting legislation: coming soon to a city near you

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s

By Rebecca Toback P H O T O G R A P H Y B Y S A M C O LT

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or the last five hours you were suffering through class, all you wanted was a Double Whopper with cheese from Burger King. You rush out of class and run over to the closest BK just to see that the burger you’ve been craving comes with a caution marker on the menu board. It reads a whopping 960 calories.

In October of 2008, California became the first state in the

choices, the healthier the decisions they will make,” says Dave Mejias, chairman of the Health Committee in the Nassau County Legislature. Nassau County, in Long Island, N.Y. is another place that calorie count legislation is being enacted. “In New York City, people tell me they are shocked at the caloric content of the foods they are eating. People are changing their choice of food because they

“I don’t count calories, but when I notice that they’re there I will change what I am eating.”

Joanna Smilgiewicz

U.S. to require chain restaurants with more than 20 locations to put calorie counts on their menus and menu boards.

Today, New York City and Seattle have jumped on board to enact similar calorie count legislation for chains with more than 15 restaurants. The trend continues as cities like Chicago, Washington, D.C., and Philadelphia consider it.

“The more information that people have about their food

didn’t anticipate the calories to be as high as they are indicated on menus,” Mejias says. Even people who attend baseball games in New York look at the calories posted on the concession stand menu boards, he says.

Though restaurants around Syracuse University do not list calorie counts on their menus or menu boards, some places, like Starbucks and Pita Pit, offer calorie count listings in brochures and online. Knowing

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that a Grande Starbucks Java Chip Frappuccino packs 460 calories (including the whipped topping) has made SU photo illustration major Joanna Smilgiewicz begin to rethink her menu picks.

“I don’t count calories, but when I notice that they’re there I will change what I am eating,” Smilgiewicz says. “When they’re there, I become conscious of what I am eating and make healthier decisions. I believe obesity is largely caused by ignorance, so putting the information out there should help consumers.”

A REALITY CHECK FOR CONSUMERS: KNOW WHAT YOU EAT The calorie count legislation can also be used as a reality check to show that though you may think you are eating a healthy meal, hidden calories may be lurking.

While donuts are commonly

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perceived as unhealthy, the calories in a blueberry muffin (510 calories) surpass the amount in a Boston Kreme donut (only 280 calories) in a Dunkin’ Donuts bakery.

“More people are eating out today than they used to,” says Maria Torroella Carney, Ph.D., Commissioner of Health for Nassau County. “And those people need to have a certain understanding of what they are getting when they are ordering at a restaurant or other facility.”

Jamba Juice and Starbucks both serve drinks that contain a meal’s worth of calories that many people drink as snacks, ignoring the liquid calories. A Jamba Juice original Banana Berry drink, loaded with apple juice, blueberries, a banana, has 400 calories in its original size. While the drink may be packed with nutrients from fruit, 400 calories is a meal’s worth of calories.

“I am from New York City

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and see how many calories are in the things at places like Jamba Juice, Chipotle, and one of my favorite chains, California Pizza Kitchen, but I either don’t look at the calories or just disregard them,” says Amanda Mondre, a marketing major at SU. Mondre worries more about carbohydrate and fat content of the foods and drinks she consumes than the calorie counts. “I still think it is a good idea to have the calories on the menus,” says Mondre. “I still go to Starbucks and drink Vanilla Bean Frappuccinos.” Mondre and other Starbucks-lovers can also order their favorite drinks with fat free milk and no whipped cream to lower the calorie content. Since 2007, Starbucks serves all of its espresso-based drinks with 2% milk rather than whole milk, and they offer fat-free milk upon request.

A BUSINESS DILEMMA FOR RESTAURATEURS: EXPOSING THE FULL FACTS Extreme calorie loads and excessive portion sizes are common reasons restaurant owners hesitate to welcome the law. There are also economic factors – the idea of paying for revised menus and menu boards. The calorie addition to menu boards in New York City cost Dunkin’ Donuts approximately $2,500 to $3,000 per store, according to Joe Dazzo, a Nassau County Dunkin’ Donuts franchise owner. Though consumers may agree with the legislation, some restaurant owners do not.

Some restaurant owners have expressed concern with the liability the legislation may put on them, Carney says. Businesses fear customers could sue them for inaccurate menu board

Fe at ur e calorie counts, she says.

But according to Carney, a year after the New York City legislation was put in place, McDonald’s had some of its greatest success. Whether it was related or not, it showed the legislation didn’t affect business, Carney says. In the last few years, McDonald’s has also added healthier, lowercalorie options to its menu.

In Nassau County, Outback Steakhouse representatives actively tried to persuade legislators to vote down the bill at the hearings for the legislation. The restaurant’s Bloomin’ Onion, a fried onion appetizer, has 1,560 calories and serves six people (260 calories per person). However, fewer than six people may eat the dish together, so the personal calorie counts are often greater. Outback Steakhouse’s Outbacker Burger and Aussie Fries amount to 1,118.5 calories for just one person. Consumers should also remember that the serving size in the burger meal might be larger than what the restaurant claims.

“Informing customers at restaurants of the calories in meals will help guide people to make a more informed, healthier eating decision,” Carney says. Another goal of requiring restaurants to publicize calorie counts is for restaurants to serve smaller portions and healthier options, Carney says.

THE PICTURE OF HEALTH: SOME RESTAURANTS HAVE NOTHING TO HIDE Some restaurants like Subway openly advertise their nutritional information because they see it as a driving force for their business. Similarly, Syracuse Pita Pit manager, Sherry Holmes, thinks that if people found out about the nutritional value of the food at Pita Pit, they would be pleasantly surprised. “I don’t think people realize how healthy our food is,”

Holmes says. “We wouldn’t mind posting the calories of our foods because we base our portions on what correct serving sizes are. People think that just because we serve bread products that our food is unhealthy, but that is not the case.” The Pita Pit Web site has a “Build Your Own Pita” section where you can get the nutritional information for any type of pita you would get at the restaurant.

The site also has a “5 under 500” section highlighting five specific pitas that are all under 485 calories.

With more than 15 locations, Pita Pit would be affected by the legislation if it were to take place in Onondaga County or New York State. While Onondaga County does not have any plans to go forward with calorie count legislation, Gov. David Patterson introduced the legislation for New York State in May 2009, and it will be taken up for deliberation by the State’s House of Representatives Health Committee.

A WORK IN PROGRESS FOR LAWMAKERS: A LOOK AT WHAT’S NEXT ON THE LOCAL AGENDA At the Nassau County legislature’s hearing for the legislation, advocates from the American Heart Association and the American Cancer Society spoke in favor of the bill. “More than 26 percent of our population is now confirmed as fully obese. It’s absolutely amazing to think that despite all of our talk and hope that we are educating the American public, they are still not quite getting the message,” says Robin Vitale, the American Heart Association representative at the legislative hearing. Vitale says the American Heart Association wants to make sure that the public is getting as much information as possible about the risk factors for obesity. “It’s obviously a

Digit Disclosure Try swapping calorie-packed choices for skinnier selections Compiled by Valentina Palladino

Sbarro Pepperoni Stromboli OR

Cheese Pizza

890 calories and 44g fat (about 396 calories from fat) (one serving) OR 460 calories and 13g fat (about 117 calories from fat) (one slice)

Ruby Tuesday Bella Turkey Burger OR

Smart Eating Grilled Chicken

1065 calories and 65g fat (about 585 calories from fat) OR 436 calories and 17g fat (about 153 calories from fat)

Starbucks Mint Mocha chip Frappuccino blended coffee

470 calories and 19g fat (about 170 calories from fat) (grande, with whipped cream)

Cinnamon Chip Scone

470 calories and 18g fat (about 170 calories from fat)

Skinny Hazelnut Latte

OR

OR 130 calories and 0g fat (grande, nonfat milk)

Petite Vanilla Bean Scone

140 calories and 5g fat (about 45 calories from fat)

huge concern of ours,” she says. Heart disease is the leading cause of death in the United States, and more specifically, in New York.

According to the New York State Healthy Eating and Physical Activity Alliance, New York State spends about $6.1 billion a year on health care costs related to adult obesity. This is the second

highest level of spending in the nation. “We think this is a step in lowering obesity levels,” says Carney. “The obesity problem in the nation is complex and this is just one aspect to addressing it; being able to inform the public and giving them an option to make healthier choices is a step in the right direction.” wth

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“I’ve noticed the increase in all college students getting the shot because of all the flu campaigns.”

Je nnif e r H or ns te in, edu catio n majo r

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Fe at ur e

The

Taming of the

Flu

Taking a look at SU’s response to the H1N1 virus

By Joanna Weinstein

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assive jugs of Purell and wall-mounted sanitary wipes consumed the campus. Flyers plastered the walls of every building, and students’ inboxes continued to flood with e-mails. In August 2009, Syracuse University began spreading awareness about the infamous H1N1 virus. Now, we look back at the university’s response to the worldwide H1N1 flu pandemic.

H1N1 hit the country as early as June 11, 2009, according to the World Health Organization. Three months later, it began to strike college campuses. Similar to the average seasonal flu, the virus is contagious via human-to-human contact.

The difference is that the illness targets mainly 5- to 24-year-olds, according

to the Centers for Disease Control and Prevention Web site. Most college students fall in that range. As of late September, SU Health Services had diagnosed six student cases of H1N1.

According to the CDC, the virus was originally referred to as “swine flu” after scientists found genes in the virus that were similar to those of influenza viruses that normally occur in pigs (swine) in North America. Studies now show, however, that the virus differs from what normally circulates in North American pigs.

A cause for concern Since college campuses became the appropriate target area for H1N1, SU

began forming planning groups to identify concerns and plan procedures to prepare for the worst case scenario if the swine hit SU. “The university must be prepared if 40 percent of students are missing from class one day,” says William Longcore, associate director of the Office of Residence Life at SU. Prior to opening weekend in August, an action plan to protect students from both H1N1 and the seasonal flu was put into effect. This involved department meetings of all staff working and living in residence halls. An emergency staff meeting was also held in early September where all resident advisors came together to go through H1N1 prevention procedures.

Washing hands and sneezing into one’s

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PHOTOGRAPH BY CASEY ROSEN

own elbow were two of the many guides given to residents. Resident advisor Brian Amaral explains how prevention of H1N1 was discussed at every floor meeting.

“It’s the first year that a health issue has been mentioned for discussion on every agenda for our meetings,” he says. “If I can help my residents prevent H1N1 on a daily basis, I also prevent the illness from myself.”

Longcore says some parents demanded a room change when their child’s roommate was ill. “It’s completely understandable, but what people seem to not understand is that the illness is spread within a day or two of exposure, through moisture and droplets. But exposure does not always equal illness,” Longcore says. This year’s stricter cleanliness standards helped protect students living in the residence halls from the virus. Bathrooms were cleaned twice a day in the residence halls where cases of H1N1 had been diagnosed.

This is more than your average off-campus house’s bathroom whereas students might clean bathrooms once a week, Longcore says.

The amount of hand sanitizers increased

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throughout campus during the fall semester. Hand sanitizer dispensers are always located in the public area of each residence hall. University spokesman Kevin Morrow explains that in addition, 75 hand sanitizer units were installed across campus in dining centers, recreational facilities, and academic buildings. Fifty hand sanitizer units were installed along the upper and lower concourses of the Carrier Dome.

“H1N1 is no greater concern than the seasonal flu,” Longcore says. “With H1N1, the conditions make it harder to recover.” Recovery from H1N1 is difficult because most human immune systems lack the antibodies (proteins in our blood that neutralize and recognize viruses) necessary to block the virus. The CDC reports adults older than 60 may have antibodies against the virus. However, that still leaves college students at risk.

Declaring the battle At the start of the academic year, SU couldn’t predict how H1N1 would affect campus. “The H1N1 flu was involved in potentially the ‘perfect storm,’ with the

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seasonal flu and the H1N1 virus hitting at the same time last fall and winter,” Morrow says.

One of SU’s methods to conquer this storm of H1N1 and seasonal flu alike was the emergence of the Fighting the Flu Otto campaign. This consisted of 1,200 posters across campus, 600 table-top cards in dining centers, numerous backgrounds on television monitors and computer screens within computer clusters, and e-mails telling students how to prevent the flu.

“I’ve noticed the increase in all college students getting the shot because of all the flu campaigns,” says Jennifer Hornstein, education major. Hornstein received the shot from her doctor at home.

As residence life director, Longcore volunteered to work all of the university’s flu clinics. The first seasonal flu clinic, held Sept. 11, 2009, saw a huge turnout.

“The number of students outnumbered what we had anticipated greatly,” he says. The first clinic distributed 1,600 doses of seasonal flu vaccine to SU and State University of New York College of Environmental Science and Forestry students. Four more clinics were held with

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“The H1N1 flu was involved in potentially the ‘perfect storm,’ with the seasonal flu and the H1N1 virus hitting at the same time last fall and winter.”

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similar responses. The last fall clinic, held Oct. 6, had excess vaccines, which were later distributed at SU Health Services by appointment.

Still, not all students received the shot.

“I didn’t get the flu shot because whenever I went to health center, they were out of it,” says Gabriella Da Silva, a mechanical engineering major. Her mother advised her to buy the vaccine at a local drug store.

“But every time I decided to go, I started feeling a little sick,” she says. “I wouldn’t want to get the shot when my immune system was weak.”

Da Silva says both the health center and the clinics were out of the vaccine by the time she finished class and was able to go. For Da Silva, it was easier to receive the shot at home. “I think the flu was just more prevalent this year because of the outbreak of H1N1 on top of the average seasonal virus,” she says.

Longcore urges that no matter where people go, receiving the flu shot is crucial.

Just like safety matters, students must use precautions when it comes to their health.

“Locking one’s door for safety is just as important as students taking precautions

against this flu,” Longcore says. “The willingness to utilize these strategies and show some level of commitment is what will make the change.”

A healthy (S)U SU’s precautions may have helped keep major swine outbreaks away from SU last fall. In late September, The Daily Orange reported only six cases of the swine flu, whereas The Cornell Daily Sun, Cornell University’s student newspaper, reported 623 cases of swine flu and one death at the nearby campus.

“We’re very puzzled as to why the flu seemed to be far more intense at Cornell than here at SU. We may be more fortunate, but our situation could change at any time,” Morrow says. Longcore feels differently. “Cornell allows students to call their health center and report that they have the flu or flu-like illnesses. All 500 cases may have been of students with symptoms, yet not the actual flu,” Longcore says. “Health services at SU only reports students who have physically been diagnosed with the flu.” Amaral, SU resident advisor, feels SU has done a good

job of keeping the H1N1 issue curtailed.

“SU’s job reflects how many people have actually fell victim to the illness. It’s pretty clear the result is a good reflection of their response,” he says.

Despite its effort in keeping the swine at bay at SU, the university’s noticeable response didn’t stop SU students from poking a little fun. Almost a week after the last fall flu clinic, a nearby off-campus house held what they called a “swine party.” Party-goers were asked to sanitize their hands with Purell before entering the house, and guests were encouraged to dress for the theme. “People were wearing scrubs and stethoscopes upon entering and really got into this celebration,” says Allie Wenner, a broadcast journalism major. “Everyone’s parents and teachers are constantly encouraging us to prevent the swine, especially at parties by not sharing drinks. I guess it was ironic because we had a party with a focus on the illness,” she says. wth

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Fear Less Your Stress Decoding the natural stress cycle

By Naomi Ratner and Flavia Colangelo PORTRAIT BY RAE ANN BOCHANYIN

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he clock reads 7:30 a.m., and Lauren Taylor types away on her keyboard, frantically finishing one of two lengthy papers due later in the day. With a large Dunkin’ Donuts coffee sitting on her desk empty since the early evening, she has no worries about the approaching deadline.

The public relations major at Syracuse University is certain stress helps her manage her schoolwork and extra-curricular obligations. It gives her energy and focus.

“I need pressure and time constraints to motivate me, since I can’t get work done when I know I have plenty of time to do it,” says Taylor. “I like the fast-pace scramble of doing things last minute. I thrive on the adrenaline rush that comes with knowing there isn’t much time to get something done.”

Stress can be extremely harmful to the body and mind when people choose unhealthy ways of managing it – like alcoholism, emotional eating, or substance abuse. But healthy stress actually helps the body function properly. Read on to understand how to use stress to your advantage.

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Fe a t u r e Stress in the body Stress is anything that poses a challenge or a threat to a person’s well being, according to a report

by Kim Lebowitz, a physician at Northwestern Memorial Hospital. It’s also the way that the individual responds to that challenge, and this is what most people have trouble with.

When a body finds itself under immense stress, a response is automatically triggered in the body. As a result, the cardiovascular system is stimulated, heart rate increases, and blood pressure rises – all to give the body the energy it needs to protect itself in a given situation, according to Lebowitz’s report. This is the “fight-or-flight response.”

Stress keeps you focused, says Dr. Randall Jogensen, professor of clinical psychology at SU. “It’s like a signal to be aware of the challenges in your life, and to basically utilize your coping resources to manage your stress,” he says. If you have three exams in one day, you can rely on the extra stress to provide the boost you need to get everything done.

The body’s response to stress developed to give us the energy and brain power we need to cope with stressful situations.

First, the sensory nerve cells in your brain will sense the threat or stress and trigger the hypothalamus part of your brain. There, neurosecretory cells signal other cells in the pituitary gland to release chemical messengers into the bloodstream and to the spinal cord. “The initial alarm says you need to pay attention and there’s work to be done,” Jorgensen says. Both these messages will then reach the adrenal gland, which will release the hormones adrenaline and cortisol into the bloodstream. Both adrenaline and cortisol trigger stored fatty cells in your body, which are released as energy. The fact that your heart beats faster under stress allows you to be more

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astute and careful so you can use stress to be a meticulous studier or–as in Taylor’s case, you can use stress to keep you focused.

Reap the benefits of healthy stress Stress is essential for humans – it keeps us alert and occupied, according to Spencer Rathus’s book, “Psychology: Concepts and Connections.” Some people are even most productive in their personal and professional lives when they are under mild to moderate stress.

The idea that stress is a good thing may be hard to believe, but the short-term and longterm benefits to stress help to deal with everyday pressures. In the short term, stress provides energy through hormones— adrenaline and cortisol. The hormones temporarily improve some types of memory and fine-tune the senses. In the long term, stress can motivate us to reach goals and excel in our lives, according to Rathus. Small amounts of stress prepare us for future times of need – like making us more ready for an influx of exams.

Keep stress under control Stress can be beneficial, but it’s unhealthy to reach the breaking point where the harmful effects of stress–backaches, insomnia, and a weak immune system– begin to overtake the body.

According to a 2009 Newsweek report, constant heavy stress weakens mental flexibility and damages memory.

SU offers several opportunities to help students cope with high stress. The list includes everything from meditation classes at Hendricks Chapel, offered Monday through Friday, to introductory stress management workshops at the Counseling Center, all at no charge (see WTH’s local stress retreats in “Escape from Stress,” page 33). For students who want to bring calmness into their

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academic life, the university offers courses such as PED 200: Yoga, HTW 405: Cognitive Behavioral Approaches to Stress Reduction, and PSY 392: Stress and Health.

Students in the stress and health class focus on the physical and emotional benefits of stress and stress management by examining different methods of relaxation and meditation.

Jen Arnold, a public relations major in the class, enjoys the course’s homework. She lies in bed with her computer emitting a soothing voice telling her to breathe in, hold it, and breathe out. “[The course has] been so helpful. Now when I feel myself stressing out about something, I immediately think about the meditation practices we do in class,” says Arnold. “They really do help if you take them seriously.”

Breathing techniques, like those used in yoga, help eliminate anxiety and stress.

Taking less than five minutes to complete, this stress-fighting practice can fit into the busiest

college student’s schedule. Annie Osterhout, a yoga instructor at SU, understands that college is a highly demanding environment.

“The breathing techniques [in yoga] are always something you can do when you have a few moments,” says Osterhout.

“You just have to close your eyes, breathe deeply, and try to focus on something that makes you happy. Just that alone can definitely relieve stress or anxiety.”

The deep breaths relax your lungs and allows for more oxygen in the blood. Take deep breaths whenever you find yourself losing control or getting anxious, Osterhout says.

Not everyone deals with stress the same way, but as long as people understand how to deal with their own stress levels, they can accomplish everything on their checklist. Taking two minutes for meditative breathing, or simply turning stress into the fuel that drives your studies will make stress a positive factor in life. wth

Amateur Chef

Tasty Tofu

4 protein packed meatless meals

By Cindy Rivera

Story by Cindy Rivera

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ollege students often struggle with keeping a well-balanced diet. Luckily, nutrient-packed tofu is becoming more than just a vegan delicacy – it’s now a popular and healthy food favorite among many students. Made from bean curd, tofu absorbs nearly any dish’s flavor because of its porous texture. It’s the perfect blank canvas for a dish that needs a little extra protein. Plus, the Foundation for Integrated Medicine found that consumption of tofu is linked to a reduced risk for heart disease, lower cholesterol, and an increase in bone density. Try these versatile recipes, and discover how tofu can become a staple in any diet.

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1/ Salad with Seared Peanut Tofu Ingredients

Directions

1 14-ounce package firm tofu

1/ In a 250-degree oven, roast peanuts for 5 to 10 minutes or until lightly browned.

4 tbsp. rice vinegar

2/ Meanwhile, in a separate bowl, combine miso, vinegar, ginger, sesame oil, and red pepper flakes.

4 tbsp. white miso ½ tbsp. grated ginger 1 tsp. sesame oil

3/ Cut tofu into ½-inch cubes.

Add olive oil to a heated skillet. Add 2 slices of tofu at a time to brown each side.

1/8 tsp. crushed red

pepper flakes ¼ cup unsalted apeanuts

4/ Steam green beans and red onions for 3 to 5 minutes until tender.

1 cup of fresh green beans ¼ red onion

5/ Add cooked tofu, ginger mixture, toasted peanuts, red onion and green beans to the salad mix.

2 tbsp. olive oil for sautéing 4 cups spring mix salad

2/ Strawberry-Blueberry Smoothie Ingredients

Directions

1 cup fresh (or frozen) strawberries

1/ Combine all ingredients in a blender until smooth.

1 6-ounce container of bluebaerry yogurt

*You can substitute the strawberries and blueberry yogurt for any flavor.

2/3 cup skim or soy milk

½ cup firm tofu

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Amateur Chef

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3/ Tofu Parmesan Ingredients

Directions

6 ounces firm tofu

1/ Preheat oven to 400 degrees.

1 tbsp. olive oil 1 egg, beaten ¼ cup Italian-seasoned breadcrumbs 1 garlic clove, minced ¼ cup shredded mozzarella cheese 3 tbsp. grated Parmesan cheese ½ cup tomato sauce 1 tbsp. fresh basil, coarsely chopped Salt and pepper to taste

2/ Combine breadcrumbs, Parmesan cheese, and salt and pepper into one bowl. Crack egg into another bowl.

3/ Slice tofu into thin slices, about ½-inch thick. Place each slice into the egg, then into the breadcrumbs, making sure each slice is fully coated.

4/ Heat olive oil in a skillet and sauté the tofu slices on both sides until golden brown. Additional olive

4

5/ Mix the tomato sauce, garlic, and basil.

In a baking pan, place a slice of tofu. Spoon some of the tomato mixture over the tofu, then sprinkle a layer of mozzarella cheese. Add another slice of tofu, tomato mixture, and mozzarella cheese. Add Parmesan cheese to the top.

6/ Bake for 15 to 20 minutes, or until the cheese is golden brown.

Ingredients

Directions

1 14-ounce package of extra firm tofu

1/ In a food processor, mix tofu, scallions, rosemary, cayenne, and Italian seasoning. Mix well.

¼ cup fresh basil, coarsely chopped 2 tbsp. scallions, thinly sliced 1 tsp. rosemary (dried) 1 garlic clove, minced ½ tsp. cayenne pepper 2 tsp. Italian or poultry seasoning 4 ounces fresh mozzarella cheese

4/ Tofu Burger

oil may need to be added when turning the tofu to prevent sticking.

2 tbsp. olive oil Whole wheat buns

2/ Shape mixture into desired sized patties.

3/ Add olive oil in a pan over medium heat. Add garlic to the hot oil. Sauté for 1 minute.

4/ Add patties to the pan. Cook 4-6 minutes on each side, or until browned.

5/ Add mozzarella cheese when the patty is flipped.

6/ Sprinkle basil on each patty.

Serve on whole wheat buns. wth

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Lakes with L Get Out Of Town

Explore the crystal clear waters of Green Lakes State Park, Written and Photographed by Mary Georger

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ou know those places that look as stunning in real life as they do in picture books? Well, there’s a gem-of-a-place like that 20 minutes away from Syracuse University – Green Lakes State Park. After hearing friends rave about relaxing at the beach or going on a soul-cleansing nature walk, I finally decided to take a trip to Green Lakes myself. What I found was not only beauty (I left with more than 100 photos on my camera), but a park that also had historical charm and nationally recognized natural wonders.

On a brisk October morning, my boyfriend, Mike, and I drove into the entrance off of Green Lakes Road in Fayetteville, and it wasn’t long until the long winding lane brought me to my first sight of the vivid turquoise lake. I saw it twinkling through the tall, autumn-kissed trees, and I immediately wanted to park and

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explore the land. But Mike preferred to survey the park before we decided on a parking spot. We continued driving up and down the park’s hilly roads until we came to perfectly manicured grass and a quaint looking stone clubhouse – the golf course. Mike almost threw a temper tantrum when he realized he didn’t have his golf clubs. I’m no golf enthusiast myself, but I could still appreciate the course’s beauty. With its rolling fairways and towering maple trees, even I would have liked to take a whack at a ball or two.

In the winter, golfing on the course is replaced by cross-country skiing and snowshoeing, so maybe we’ll come back for that.

We finally parked near some picnic tables and headed for a paved path that ran along the tree line. Five minutes later, the path brought us to the trail around Green Lake – my camera and I had a field day. From a distance, the lake’s surface looks

h Luster

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Get Out Of Town

just 20 minutes from SU like a massive blue-green tinted mirror.

But after taking a closer look, the crystal clear waters reveal fish (the lake is stocked with rainbow trout each year), broken tree trunks, and even white reefs made out of calcium and sulphur deposits. The bottom of the lake then takes a deep plunge, and the water emits its signature turquoise, blue, and green hues.

Staying on the path, Mike and I arrived at Round Lake, the other “green lake” that is designated a National Natural Landmark by the U.S. Department of Interior. Round Lake carries stricter regulations than its neighboring Green Lake, which offers more recreations, such as swimming and fishing. But, both lakes are classified as meromictic lakes.

Meromictic lakes are much deeper than other lakes in this area with similar surface areas (up to about 200 feet deep versus 30 feet deep) because they were formed by melting glaciers. When water from glaciers melted, erosion dug a deep hole in the ground, similar to when you hold a hose over the same patch of dirt. When the glaciers retreated, the deep holes remains. The deep basins, combined with the protective surrounding forest, prevents sediment turnover in the waters. This lack of mixing gives the lakes their mirror-like quality. At the bottom of each lake rests a cold and dense base layer without oxygen. “Decomposition is at a much slower rate down there, so as a result there is this preservation of organic materials,” explains Tom Hughes, natural resource steward biologist for the Central

New York and Finger Lakes regions. Only 11 of these lakes exist in the country, and Green Lakes State Park has been sited as one of the best meromictic lake sites to see in America, Hughes says.

Round Lake is surrounded by steep hills covered with forest. Mike and I decide to test our hiking skills and hop off the path and up the through the trees.

These trees are taller than normal, I notice – their skyscraper height builds a shady canopy over the forest. Their

park’s busiest time of year, says Hughes, and the only time when visitors must pay an admission fee ($7 per car). With playgrounds, bird watching, and paths only feet away, it’s prime locale for a relaxing yet fun camping trip.

More than 800,000 visitors flock to the park every year. A favorite among SU students who need a break from school is the beach at Green Lake.

Unlike the strict regulations surrounding the national preserved monument, o

“From a distance, the lake’s surface looks like a massive blue-green tinted mirror.” dramatic stature comes with age, Hughes explains. “Old forest trees in the park are over 100 years old, some reaching 100 to 150 feet tall,” Hughes says. “Green Lake’s upland forest is defined as hard wood (such as tulip poplar, oak, and maple trees) and older growth trees that aren’t in wet land area,” Hughes says. As we hike to taller ground and look down, turquoise glitter peaks through the red and yellow foliage.

At the top of the hill, we encounter yet another section of the park – the campsites and cabins. Park visitors enjoy the 137 sites (complete with fire pits and grills) and seven cabins mostly during Memorial Day to Labor Day. This is the

Round Lake, Green Lake features a sand beach, paddleboats, rowboats, and fishing. Visitors also enjoy the park’s new bathhouse: a $2.3 million venue introduced last spring that includes concessions, showers, bathrooms, and a first aid center. “The beach at Green Lakes is really fun,” says Zackary Smith, SU advertising major. “I love the fact that there’s a beach and a nationally recognized park so close to campus.

People should take more advantage of it.”

No matter the season, Green Lakes has something for everyone. Knowing now that Syracuse, NY has its own natural oasis, I wonder what other secret gems are waiting to be found. wth

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Column

Giving up

Gluten One student learns to live with Celiacs

By Erika Mahoney

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ice cakes claimed the top spot on my family’s grocery list for several years in the late 1990s. Applecinnamon, plain, cheddar – we bought them all. I ate them with peanut butter and jelly or vanilla frosting with rainbow sprinkles. At the time, rice cakes were my safe food. In 1999, I was diagnosed with celiac disease, an intestinal disorder resulting in gluten intolerance. Gluten is a protein found in wheat, barley, malt, rye, and sometimes oats.

A heavy fog blanketed the Colorado Rocky Mountains the day I found out.

“Sweetie, your endoscopy and blood tests came in,” my mom said as I stared out of a rain-streaked car window in front of my elementary school. My intestines were ulcerated and my villi, which absorb nutrients in my intestines, were completely flattened. I had a severe case of celiac disease. I panicked – life without bread, pasta, pizza, cookies, and crackers? Even Twizzlers and soy sauce had wheat. I was going to starve.

My mom immediately bought a bread maker (stores didn’t carry gluten-free bread at the time). Bowls of pasty bread batter packed our kitchen for weeks. The smell of yeast as the bread baked filled my house with hope. But when we took the glutenfree bread out of the machine, the loaf would crumble in our hands. I sat at the counter feeling beaten and envious of my little brother’s Wonder Bread PB&J. But three weeks in, I was beginning to get

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used to my new diet. I started to wake up every morning with energy and a pain-free stomach. The daily problems I had been experiencing since childhood melted into something of the past. As a baby I cried a lot, wouldn’t eat certain foods, and had strange skin rashes. I stood shorter than my peers and constantly complained of stomachaches. Yet no one could piece together my problems. I was either fine or lactose-intolerant. (And I’m definitely not lactose-intolerant – my doctors put me on a dairy-free diet twice – not amusing).

Saying goodbye to gluten meant a whole new lifestyle. I signed up for a celiac disease support group, attended gluten-free cookie exchanges, and met some amazing people. My mom got me on the phone with Pamela Giusto-Sorrells, the owner of a gluten-free line of natural products called Pamela’s Products, and I became her go-to taste-tester. Coming home to a Fed-Ex box filled with neatly stacked boxes of cookies and biscotti made me feel on top of the world. The ginger cookies never struck my fancy, but the lemon shortbread is melt-inyour-mouth good.

Today, people don’t get that deer-inthe-headlights look when I name-drop “celiacs.” Syracuse University Food Services dietician Ruth Sullivan works with 25 to 30 SU students who are glutenintolerant, but she says there are more students on campus with celiacs who don’t seek her help. She says doctors are making predictions that soon, one in 100 people

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worldwide will be diagnosed. “[Doctors] can do a blood test and a biopsy. There is just better testing,” Sullivan says.

By the time I left for college, having celiac disease no longer defined me.

Gluten-free ice cream cones, frozen dinners, muffins, waffles (thank you Funk N’ Waffles), and energy bars all exist.

And when I do find something that tastes amazing and is gluten-free, I have so much more appreciation for that piece of food.

Spotting a “GF” label is like Christmas morning. Receiving a gluten-free menu at a restaurant is like finding gold.

Living on South Campus makes it easy.

I can cook my own food and not worry about cross-contamination. South Campus Express, an on-campus grocery store, sells a variety of gluten-free products I love, including pancake and brownie mixes by Pamela’s Products. Eating in the dining centers isn’t so bad either. A lot of foods are naturally gluten-free. And if I am craving some carbs, I can go to a special section in the kitchen for gluten-free bread, mac n’ cheese, frozen enchiladas, and bagels.

Rice cakes will always have a special place in my heart, but they no longer crowd my pantry. Instead, dried mangos, apples, canned peas, Puffins cereal, brown rice, and beans line the cupboard. Avoiding those whole grains isn’t always a piece of cake, but a wholesome me is worth more than any slice can give. wth

In Your Face

What the Health asked six students:

“Pancakes”

What is your favorite wheat product?

Angel Arroyo Psychology

By Valentina Palladino

“Brownies”

“Chocolate chip cookies”

BJ Meltzer Accounting & Entrepreneurship

Anthony Signoracci Political Science

“Perogies” Caitlin Nofi Vocal Performance

“French toast” Christine Ward Public Affairs

“Pizza” Jason Glickman Mechanical Engineering

“Southern-style biscuits” Joseph Hughes English graduate student

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