What the Health Spring 2016 by What the Health

SPRING 2016

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STRONG &STRESS-FREE

THE LATEST BUZZ ON FITNESS, SPRING 2016 1 NUTRITION, AND WELLNESS

WHAT THE HEALTH

TABLE OF CONTENTS

contents 51 36 27 18 11 06

Word on the Street: Stress Busters Eat Yourself to Sleep Undereye End-Alls Amazing Avocado

WARM UP Snackinâ&#x20AC;&#x2122; Sugar & Spice Spill the Beans Pan-Asian Pantry Exotic Eats

EAT SMART 45

World of Workouts Jive or Jab Fitness Gurus on Campus Sprains and Ego Strains WTH Summer Workout Plan

FEEL GREAT

Just Dance Balancing Act Check Yourself! Homemade Healing

GET WELL Drag That Off Campus Stigmatized Should I Stay or Should I Go? Lululemon

FEATURES Tailored Skincare DIY Facials All about Aromatherapy Pinterest Hack! Get Out of Town: Core

COOL DOWN

SPRING 2016

MASTHEAD

SPRING 2016

EDITOR IN CHIEF Melissa Espinal

EXECUTIVE EDITOR

Gabriella Salkin

MANAGING EDITOR Christina Tiberio

SENIOR EDITORS

WARM UP Caleigh Gran EAT SMART Kara Andrews FEEL GREAT Haley Champion GET WELL Hanna Horvath FEATURES Nisha Stickles COOL DOWN Kateri Gemperlein-Schirm

ASSISTANT EDITORS

Kameelah Pointer, Joy Muchtar, Kimberly Ramirez

WRITERS

Christina Tiberio, Joy Muchtar, Nisha Stickles Rachel Cathie, Gabriella Salkin, Dallas Haskins Liam Corfield, Kameelah Pointer, Kimberly Coleman Grace Jankowski, Annemarie Wortz, Hanna Horvath Annie Kelly, Marléna Ahearn, Kateri Gemperlein-Schirm Sabrina Goldberger, Mia Rossi, Zach Ashare

WEB DIRECTOR

Caleigh Gran

ASSISTANT WEB DIRECTOR

Annie Kelly

STAFF BLOGGERS Annie O’ Sullivan, Courtney Rosser Annie Kelly 4

WHAT THE HEALTH

CREATIVE DIRECTOR Kaitlin Grenier

DESIGNERS

Allison Leung, Elayna Milano, Abby Rose Sugnet Kylie Chase Packer, Libby Stankaitis, Tess Berger Morgan McMullen, Cheli Kana, Sam Schwartz

PHOTO DIRECTOR Katrina Ragland

ASSISTANT PHOTO DIRECTOR Hannah Meader

PHOTOGRAPHERS

Drew Osumi, Tara Botwinick Madison Schleicher, Emily Broomfield

ILLUSTRATORS

Alena Sceusa, Ann Regan

PR DIRECTOR Tessa Latrenta

ASSISTANT PR DIRECTOR Kimberly Coleman

PR STAFF

Annemarie Wortz, Emily Broomfield Annie Kelly, Brittany Baechle

SOCIAL MEDIA DIRECTOR Sarah Kinzler

ASSISTANT SOCIAL MEDIA DIRECTOR Victoria Razzi

FACULTY ADVISOR Melissa Chessher

EDITOR’S LETTER

LETTER FROM THE EDITOR Your Meaning, Your Mode Hit the gym, drink a smoothie, take a hike, jump some rope, eat a fruit, dance with friends, laugh out loud— the list of healthy choices never ends. Some of these actions are part of your ideal routine, while others only happen if you force them to. And that’s okay. As long as you feel good about your choices at the end of the day, the methods don’t matter. For me, my healthiest days end with a belly full of nutrients, well-activated muscles, and a clear, tranquil mind. I’m fixed on that meaning of health, but my modes always change.

The word health comes with hundreds of different definitions; yet, the most important definition for you is found within. It’s up to you to find that inner meaning and take the steps to meet it. You might decide that health means balance (p.29) and staying centered. Meditating over a cup of tea (p.34) while taking in calming aromas of essential oils (p.54) could be your healthy choice today. Or perhaps you feel your very best after you’ve danced your heart out, both physically (p.22) and emotionally (p.28). Maybe you think challenging your palate with new (p.12) and exotic (p.16), nutrient-rich foods is a great way to keep your body and diet healthy. Or, like many others, you view staying fit with daily exercise as the essential key to a healthy life. You might prefer to go it alone and follow our exclusive, at-home summer workout plan (p.24), or get motivated by a strong fitness coach that you could relate to (p.20). No matter the mode, health is about living your best life every day. Whatever that means for you, we’re here to help you get there. WTH love,

Melissa A. Espinal Editor in Chief

SPRING 2016

WARM

UP 6

WHAT THE HEALTH

WARM UP

Word on the Street

Stress Busters

Find out what SU’s chill pill is.

BY GRACE JANKOWSKI ILLUSTRATION: ANN REGAN

MerriamWebster defines relax as “to make less tense or rigid.” Urban Dictionary boldly calls it “the one thing you should never say to women/girls.” And for Derek Zoolander, it’s the 80s song that turns him into a prime minister assassin. No matter the interpretation, the ability to relax is a vital part of a healthy college student’s life. Between your TA’s ridiculous grading, navigating the hell that is Blackboard, and dodging regretful drunken hookups, stress inevitably builds in the college atmosphere. According to the 2013 National College Health Assessments, almost 50 percent of college students said that they felt overwhelming anxiety in the last year regarding their everyday

responsibilities and schedules. Studies reveal that students’ top impediment to academic performance is stress. Taking time to chill out not only gives you an excuse to catch up on your Netflix queue, but it also increases your chances of nailing that bio or psych exam. Whether you binge-watch Jane the Virgin, do a couple downward dogs, or walk to People’s Place for a cup of coffee, your favorite de-stressing preference is a personal choice. Finding your healthy stress-buster and incorporating it into your routine may be the key to your college success. To help you think of some useful ideas, What the Health asked students around campus how do

you destress?

“I like to read fantasy books, like The Way of Kings, when I’m stressed out.” - Logan

“I don’t usually get stressed out, but when I do, I cry it out. I also like to schedule ‘me time.’” - Katie

“Hip hop chills me out; especially J.Cole and Drake.” - Andrew

“My friends love to come to my room and rake my little zen garden. It’s supposed to help destress you.” - Morgan

“I like to go to the quad and look for dogs to pet.” - Amber

“Sex.” - Cara

“I play video games in my boyfriend’s room. I suck at Xbox but love playing Nintendo 64.” - Marina

“I read Women’s Health magazine. Don’t tell anyone.” - Jacob

SPRING 2016

E AT Y O U R S E L F T O S L E E P Have your snack and sleep well, too. BY KATERI GEMPERLEIN-SCHIRM PHOTO: TARA BOTWINICK

As exam week approaches, it can be hard to catch some Z’s between making flashcards and writing final papers. Eating the wrong types of foods can make falling and staying asleep even more difficult than studying for that history exam.

sleep and produces other hormones that help develop good sleep patterns. Consuming carbs also readies tryptophan in the brain, according to the National Sleep Foundation, allowing you to feel drowsy quicker.

Researchers at the University of Pennsylvania School of Medicine found that a lack of key nutrients in one’s diet can lead to fluctuating sleep patterns. In the study, people who included these nutrients in their diet slept for longer, whereas those who lacked these nutrients slept less. If you find yourself missing out on quality bed-time, it could come down to the foods you eat. Here’s some info on what you may be lacking.

The Columbia University Medical Center suggests healthy fiber as another great way to prep your body for rest. Bran, berries, oranges, and greens like broccoli and celery are packed with dietary fiber. If you’re feeling hungry before bed, the National Sleep Foundation suggests you eat a light mix of carbohydrates, like crackers spread with almond butter, to give your body access to those sleepy nutrients.

Melatonin, a naturally occurring chemical in the brain responsible for our internal clock, is essential. However, its purpose can be blanketed by certain foods like coffee, tea, soda, and even chocolate—all part of the average college student diet. These all contain caffeine, which, if consumed before bedtime, makes sleep a difficult task. Thankfully, not all tasty late-night snacks and drinks are so bad for your sleep cycle.

Rethink your midnight snack. Avoid coffee after 4 p.m. and stay away from those nighttime candy bars. Instead, grab a banana or some trail mix— with healthy nuts and berries—and wind down for bed. Sleep doesn’t have to be hard, but getting there can be delicious.

Bananas, almonds, sweet potatoes, leafy greens, dairy products, and even tart cherry juice can even function as sleep aids. Most of these foods contain tryptophan, an amino acid that enhances

S L E E P Y T R E AT

B E R RY G R E E N S M O O T H I E This yummy combination of spinach, berries, oats, and bananas provides the fiber and tryptophan you’ll need to get you to dreamland. Just be sure not to add extra sugar; it acts as a stimulant and could negate the sleep-friendly effects of the other ingredients.

INGREDIENTS 1 cup spinach leaves 1/2 cup frozen blueberries 1/2 cup frozen raspberries

1 ripe banana 1/2 cup milk 2 tablespoons old fashioned oats 1 cup ice

DIRECTIONS Combine ingredients in a blender. Blend until smooth. Serve immediately. 8

WHAT THE HEALTH

WARM UP

UNDEREYE END-ALLS The dark circle hacks we’ve been waiting for.

Few things are more jarring than looking in the mirror and seeing the signs of yesterday’s all-nighter staring back at you. It’s no secret that a lack of sleep can wreak havoc on your body and health. But other than little sleep, dark circles can also be triggered by allergies, sun damage, or an unhealthy diet. According to researchers at the NYU Medical Center, dark circles occur because the thin skin underneath our eyes sits on top of a purple muscle and blood vessels, causing the area to appear darker. For a quick rescue from tired eyes, What the Health compiled a list of preventative measures and remedies to help alleviate the puffiness around your eyes.

Apply Daily Sunscreen

According to Healing Wounds, Healthy Skin by Yale University Press, your eye skin is 10 times thinner than the rest of your skin and is therefore the most susceptible to UV damage. Thankfully, many foundations and moisturizers on the market are formulated with sunscreen. To maximize protection of the thin skin in that area, use a sunscreen with SPF 15 or higher.

Double Up on Pillows

Research shows that sleeping on two pillows each night not only enhances comfort, but helps to prevent those dark, puffy eyes. When we lie flat, we retain water and causes dark circles to become more visible. Propping up a few pillows behind your head at night will prevent blood from reaching your under-eye skin’s surface and reduce fluid accumulation underneath.

BY KATERI GEMPERLEIN-SCHIRM PHOTO: TARA BOTWINICK

Cold Milk Treatment

Milk contains lactic acids, and is rich in amino acids, vitamins A and D, and proteins—all of which work to improve the smoothness, thickness, and firmness of your skin, according to Oregon State University’s Micronutrient Information Center. Soaking cotton eye pads in a bowl of cold milk and placing them on your under eye bags for 15 minutes can refresh your under-eyes.

Eat Healthy Foods

According to the Medical Center at the University of Maryland, fresh fruits, vegetables, whole grains, and healthy oils and fats are rich in antioxidants and help protect the skin from potential damage. Maintaining a nutritious diet and regular exercise is the most effective way to reduce the formation of wrinkles and prevent skin from aging, including the darkening of skin around your eyes.

Quick Fix! Concealer

For a temporary fix, you can hide dark under-eye circles by placing concealer where the bags are visible. StyleCaster beauty bloggers recommend you use a powder one shade lighter than your skin tone, dot the concealer on the undereye area with your fingertips or brush, then gently blend. This solution is not permanent, but it may help boost your confidence in a bind and make you appear fresh, alert, and ready to tackle the day.

SPRING 2016

AMAZING AVOCADO The fat you can’t deny. BY KAMEELAH POINTER PHOTO: TARA BOTWINICK

It’s hard sometimes to have a healthy diet or maintain weight when there are all of the greasy options on Grubhub. The solution to satisfy that fatty craving is avocados. Avocados taste great, and they’re great for your body, too. They are cholesterol-free and more than half of their fat content is monounsaturated. This kind of fat is a good fat that provides many health benefits. Good fats lower your risk of heart attacks and strokes, and reduce cholesterol levels, according to the American Heart Association. Bad fats are saturated and trans fats, both of which cause high cholesterol, high blood pressure, and Type-II diabetes. These are typically found in processed foods, fried foods, and meat products—all commonly found in our takeout favorites. Consuming avocados in lieu of bad fats greatly reduces your risk of heart disease and metabolic syndrome. The fruit can also protect your vision; its antioxidants help safeguard the eyes from sun damage and prevent cataracts. Lucky for us, there are endless ways we can incorporate more avocados into our daily diet. Skip the $2.00 guacamole at Chipotle and the greasy burrito that comes with it, and make your own bowl of delicious goodness. Here are three ways to incorporate avocados and other healthy fats into your breakfast, lunch, and dinner—because yes, they’re that good. 10

WHAT THE HEALTH

BREAKFAST Try an avocado smoothie or a baked egg inside a hollowed-out avocado. Both are super quick, yummy, and healthy options. To make a mouthwatering pineapple avocado smoothie for breakfast a la Natasha’s Kitchen, you’ll need: 2 cups spinach 2 cups frozen ½ ripe medium avocado pineapple chunks 1 cup water 1 or 2 tbsp. honey Load up your blender, starting with with the liquid ingredients, then adding the soft ingredients, followed by the frozen ingredients, and finally the honey or agave once everything is blended. Blend a final time for extra smoothness. Pour in a glass, and enjoy. LUNCH From salads to sandwiches, there are many ways to add avocado to your lunch. One of our favorites is an avocado mango chicken salad. According to an Eat, Drink, Love recipe, the ingredients you will need are: 1 cup cooked chicken, ½ of a juiced lime cut into small cubes ¼ tbsp. garlic powder 1 diced avocado Add salt or lemon pepper 3 tbsp. diced red onion to taste 2/3 cup of plain non-fat ¾ cups diced mangos Greek yogurt (or your choice (fresh or frozen) of yogurt for creaminess) Mix all ingredients together in a medium-sized bowl. Serve the mixture over a bed of leafy greens, on toast or a fresh croissant, or wrapped up in a wheat tortilla. DINNER From white chicken chili to avocado mac n’ cheese, there are many entree options that incorporate avocados. Here is how you can make The Londoner’s avocado spaghetti dinner for four: 4 servings of whole 5 ripe avocados grain spaghetti pinch of salt 2 lemons, juiced 1/3 cup olive oil 1 handful fresh basil grated parmesan (or tablespoon of pesto) Boil a large pan of lightly salted water and put pasta on to cook. Scoop out avocados and discard the skins and pit. Blend avocados with olive oil, lemon juice, garlic, basil, and salt until smooth. Set aside until pasta is ready and drained. Toss avocado mixture together with the pasta and sprinkle with parmesan. Serve and enjoy.

EAT SMART

SPRING 2016

Pan-Asian Pantry Cooking with Asian ingredients you’ve never tried.

BY JOY MUCHTAR

Thanks to the variety of restaurants on Marshall Street, Syracuse students are familiar with the diversity in Asian food. But have you ever tried cooking an Asian dish yourself? Beyond General Tso’s chicken and crispy egg rolls, there is an entire world of Asian meals available to us and our very own kitchens. Though it may be daunting, you don’t have to be confused on what ingredients to buy. Just follow this beginner’s guide to three of the most versatile Asian veggies to incorporate into your everyday meals— and let’s get cookin.’

Lotus Root

Known as renkon in Japanese and lian ou in Chinese, this edible root is a good source of dietary fiber, vitamin C, copper, iron, zinc, magnesium, and manganese. When eaten raw, the lotus root has a slightly bitter taste and crispy texture. When cooked, it’s usually seasoned with soy sauce, sesame oil, or mirin, a Japanese rice wine used for cooking. You can find it at any Asian market sliced, canned, or even freeze-dried.

Recipe: Lotus Root Chips Ingredients 1 tablespoon butter 1 Lotus root; sliced. Salt water Directions 1. Slice the lotus root slightly thicker than potato chips. 2. Set them in salt water for 10 minutes, then wipe them down with a paper towel. 3. Fry the lotus roots in a shallow pot of oil. 4. Lift from oil when it reaches a brown color. 5. Serve with a mayo and soy sauce dip.

Kimchi

Hailing from Korea, this fermented cabbage is a classic side dish. Mixed with salt and a seasoning paste made of garlic, ginger, onion, fish sauce, and Korean hot pepper flakes, the cabbage heads are placed in airtight containers and left to age. The fermentation process makes this seasoned cabbage crisp, and leaves a touch of sweetness. Though it smells funky, kimchi tastes salty, spicy, and garlicky; it’s definitely an acquired taste. This low-calorie food has a high concentration of dietary fiber and is rich in vitamins A and C, calcium, and iron. Like many fermented foods, it also contains gut-friendly lactobacillus, the bacteria often found in yogurt known to boost the metabolism. Jars of kimchi range from small to large sizes, and can be found at Han’s Oriental Supermarket and the Asia Supermarket, both in Syracuse.

Recipe: Kimchi Fried Rice Ingredients: 3 cups steamed rice 1 cup chopped kimchi ¼ cup kimchi juice ¼ cup water 2-3 tablespoons gochujang (Korean red pepper paste) 3 teaspoons sesame oil 1 teaspoon vegetable oil 1 green onion, chopped Dried seasoned seaweed for topping (optional) Directions: 1. Heat up a pan and add vegetable oil. 2. Add kimchi and stir-fry for 1 minute. 3. Add rice, kimchi juice, water, and gochujang. Stir for about 7 minutes with a wooden spoon. 4. Add sesame oil and remove from the heat. 5. Sprinkle with chopped green onion and seaweed. Serve immediately.

Recipe: Savory oatmeal

Wakame

If you’ve eaten miso soup at Bleu Monkey, you’ve eaten wakame. This edible seaweed from Japan can be found fresh or in dried form. Leafy and deep-green in color, wakame tastes a lot like spinach. It contains the compound fucoxanthin, which helps burn fatty tissue. It’s also rich in vitamins A, C, D, E, and K, omega-3 fatty acids, riboflavin, iron, and calcium. Next to the Kimchi jars in the Asia Food Market in Syracuse, you can find dried or fresh wakame seaweed in rectangular plastic boxes. In Korean and Japanese cuisine, wakame is typically cooked in soups or stews. This recipe, however, features wakame used as a new ingredient in an everyday dish.

WHAT THE HEALTH

Ingredients: 1 ¼ cups water ¾ cup old-fashioned oats ¼ cup soymilk 1 handful dried, pre-cut wakame seaweed 1 ½ teaspoons soy sauce 1 handful soy nuts, for garnish Directions: 1. Bring the water to boil in a small saucepan. 2. Add oats and reduce to medium heat. Simmer for 3 minutes until oats start to thicken. 3. Turn heat to medium-low and add soymilk and wakame. Stir for another minute. 4. Add soy sauce and stir for another minute, or until seaweed has softened. 5. Pour oatmeal into a bowl and garnish with soy nuts.

EAT SMART

Snackin’ Sugar & Spice Try these all-natural, healthy treats—savory or sweet. BY DENIZ SAHINTURK

Trying to find healthy snacks in college can be hard, especially when the easiest options seem to be vending machine chocolate bars or dining hall cookies. However, there actually are healthier snack options that are easy to make, healthy, and just as tasty—if not more. Here are some healthy, natural and delicious snack recipes that are bound to keep you satisfied all day. SPICE IT UP & GET SHAKIN’ This sweet OR spicy smoothie will keep you fresh in warm weather. It’s also full of energizing ingredients that will keep you going on those slow Monday mornings.

Spiced green tea smoothie: 3/4 cup green tea, chilled Juice of 1 lemon 1 small pear, skin on, cut into pieces 2 tablespoons fat-free plain yogurt 6-8 ice cubes Cinnamon spice; OR cayenne pepper to taste Put all ingredients in blender and blend until smooth. Enjoy.

GYM RAT’S TO-GO SNACK: If you’re working out, you want something that is both fulfilling and energizing. This snack will enable you to power through without feeling drained or bloated.

Homemade granola bars: 1/2 cup shredded coconut 1/2 cup honey 1/8 teaspoon salt 2 cups rolled oats 2 tablespoons peanut butter 1 teaspoon vanilla extract Preheat your oven to 325 degrees. Spread the oats and coconut evenly across a greased 9-inch square baking dish. Toast oats and coconut in preheated oven until browned, then transfer to a large mixing bowl. Mix honey, peanut butter, vanilla extract, and salt in a saucepan over medium-low heat. Cook and stir until smooth. Pour the honey mixture over the oats and coconut. Stir and spread the mix evenly onto the baking dish. Bake in preheated oven until slightly dry. Cool completely before cutting into pieces.

SWEET AND CHEESY This tasty treat will wake up your senses while enriching your body with essential, heart-healthy antioxidants and protein. After one delicious bite, you’ll keep craving more.

SWEET TO SAVORY TREAT This healthy snack has all of the decadence, with none of the guilt. It will keep you feeling full and satisfied long after you’re done

Cinnamon Ricotta Pears:

Oatmeal pudding:

4 ripe Asian apple pears 1 cup ricotta cheese 1 tablespoon honey (optional, or more to taste) 1/4 teaspoon cinnamon 1/4 teaspoon ground ginger Cinnamon for dusting

1 cup rolled oats 2 cups milk 2 egg yolks 1 teaspoon brown sugar Pinch of salt Sprinkle of cinnamon

Slice pears in half. Using a spoon, remove the seeds and scoop a divot out of the center of each half, making it large enough to hold at least a tablespoon of filling. In a small bowl, mix ricotta, honey, cinnamon and ginger. Fill the center of each pear half with ricotta filling. Enjoy.

Add egg yolks to milk and beat thoroughly. Add sugar, cinnamon, and salt. Pour mixture into a large frying pan. Add oatmeal and stir until wet. Turn the burner onto medium and heat, stirring constantly. When mixture begins to thicken, cover and turn off heat. Let it sit for 1-2 minutes. Serve and enjoy. SPRING 2016

BEANIE BROWNIES

SPILL THE

BEANS The secret is out: beans are the new it health food. BY CHRISTINA TIBERIO & JOY MUCHTAR PHOTO: TARA BOTWINICK

Beans are quickly becoming the Kardashians of the health food world. They’re popping up in every kind of recipe, from dinner to desserts. Beans are a quick and inexpensive solution to the problem many Americans face—not meeting the daily-recommended intake of fiber and vitamins. Beans are a perfect food, says local nutritionist Kelly Springer, because they fit into multiple food categories like grains, proteins, and veggies. Thankfully, it’s easier today than ever to add the ‘magical fruit’ to your daily diet. And there are several kinds of legumes to choose from. We all know of the classics: black beans, kidney beans, string beans, and the like. But if you’re looking to incorporate a larger variety of beans into your diet, and you should, here is some helpful info on two healthy favorites in the legume world: pulses and Japanese natto.

WHAT THE HEALTH

These brownies are an awesome alternative for anyone who loves their sweet treats fudgy and moist, but also gluten-free. The black beans replace the flour in the recipe and enrich the brownie with added protein. By replacing the flour in the recipe, you rid the mixture of any refined sugars, says our nutrition expert Springer. There is no bean taste to the brownie; the only clear difference to the original is that beanie brownies look darker, while being more dense and moist. Once pureed, black beans have a creamy consistency similar to hummus, which adds a decadent texture to the brownies.

Try this recipe by one of Springer’s dieticians, a professional chef. Ingredients 1 can of black beans, rinsed and drained 2 Eggs ¼ cup Vegetable oil ¼ cup Cocoa powder Pinch of salt 1 tsp vanilla extract ¾ cup of sugar 1 tsp instant coffee ½ cup dark chocolate chips Bonus tip: If blondies are more your thing, chickpeas or white beans can be switched out for the black beans and provide the same moist, dense, proteinpacked goodness that the brownies provide. Directions 1. Preheat oven to 350 degrees. 2. Combine all ingredients into a blender or food processor and blend until smooth. 3. Pour the batter into a small, lightly sprayed baking tin. 4. Sprinkle dark chocolate chips on top. 5. Bake for approximately 35-40 minutes.

EAT SMART

PULSES, PLEASE! According to Springer, beans are non-allergenic and the only food eaten in every culture. This could be why the Food and Agriculture Organization of the UN named 2016 the Year of International Pulses. The dried superfood is part of the legume family; but instead of being like fresh peas, green beans, or nuts, pulses are the dried, edible seeds inside the pod. This includes chickpeas, lentils, and dry beans. And unlike fresh beans, pulses have virtually zero fat. Pulses add a lot of important vitamins and minerals to a diet, like potassium, iron, and vitamins A and C. They can replace common foods that typically cause weight gain, like white flour and potatoes. Pulses are packed with a lot of fiber and protein and they make the stomach feel fuller quicker, without the fat. Since they are such a filling food with a starchy texture, pulses can cure any carb craving. The U.S. Dietary Guidelines suggest that people eat about three bowls of pulses a week, since it greatly reduces the risk of heart disease and cancer, according to Pulse Canada. Along with fighting chronic diseases, pulses help control blood sugar and benefit the environment by requiring less energy to produce than most other crops.

NUTS ABOUT NATTO If you’re feeling ambitious about your choice in bean, consider trying nutrient-rich natto. Never heard of natto? Picture a clump of yellow-colored beans strung together by a transparent substance. When you try to pick one bean with your fork, the stringy slime seems to never end and the remaining beans follow the chosen. These beans, covered in what appears like mucus, exuding a strong aroma, is natto. This Japanese fermented soybean dish is often eaten for breakfast, and usually served with rice. The secret to its unique fermentation is the just-right temperature of 100 degrees, heated for up to 24 hours in high humidity, and the addition of a Japanese bacterium, Bacillus natto. Fermented foods tend to taste and smell strong, and natto is no exception. It is pungent, yet savory, and you’ll either love it or hate it. Natto is the Asian version of foods like Norwegian lutefisk, Australian Vegemite, and what Buzzfeed deemed the ‘World’s Smelliest Food,’ Swedish surströmming. Natto’s flavor is funky but salty, a taste akin to soy sauce. This class of fermented soybean is 18 percent protein, 11 percent fat, 5 percent fiber, and 5 percent sugar. It is rich in vitamin K2 and B2, contains calcium and iron, and better yet, is gluten-free. It’s also packed with metabolism-friendly lactobacillus, the bacteria found in yogurt that helps break down the food you eat.

NATTO FOR YOU If you’re looking to enrich your diet with this bean, unique in taste and texture, look for natto in your local Asian supermarket. It is typically stocked nearby the tofu, stored in small, styrofoam containers. You can even buy natto online at Amazon or H Mart.

Trying Natto • One pack of natto usually comes with soy sauce and mustard because it’s far more pleasant to eat natto after it’s enhanced with added flavors. Natto is often accompanied by sweet sauces like that of pickled plum (umeboshi), seasoned with seaweed flakes or grated Japanese radish (daikon), or eaten with raw egg. • You could also eat your Natto with kimchi. Start by washing one cup of kimchi under running water, getting rid of the hot pepper paste flakes. Chop the kimchi into small pieces and mix it in with the Natto. Flatten a strip of seasoned seaweed and use your chopsticks to make your own roll of Natto sushi. • Tip for beginners: Natto is meant to go on rice because the flavor is too strong to be eaten by itself, and the rice provides a neutral base.

SPRING 2016

EATING EXOTIC____

GUAVA This tropical fruit is an underprofiled superfood. One guava is 68 calories, and better yet, provides 628 percent of the recommended daily value of vitamin C. They have more potassium per serving than a banana. Guavas’ flesh can be pink or white, but its sweet taste doesn’t vary. It’s said that the guava has a flavor that is a combination between a pear and strawberry. How to eat it Serving this fruit requires washing the exterior skin. Slice the fruit in half, and if desired, remove the seeds in the center with a large spoon. Cut the fruit in slices, and if desired, remove the seeds in the center during the process.

WHAT THE HEALTH

PERSIMMON Also known as the fruit of the gods, persimmon is a golden yellow fruit that originated from the Eastern coast of Asia. Its smooth and sweet flesh is packed with several vitamins, minerals and antioxidants. It contains 21 percent of vitamin C, 12 percent of copper, 15 percent of manganese which helps with healthy skin and it’s an excellent source of fiber. When selecting persimmons, choose the fruits with a bright yellow-orange color without any bruises on them. You could also buy dried persimmons, which have a similar texture to dried apricots. How to eat it: Like apples, the persimmon peel is edible so first, thoroughly wash it under the tap. Cut off the green stem and leaves and slice with a sharp knife. Slice the fruit into thin wedges or slices as if you are cutting a tomato.

DRAGON FRUIT That fruit you see in the grocery store that appears to be a flower-like fire explosion is the dragon fruit. Indigenous to South America, the dragon fruit is rich in antioxidants and vitamin C (10 percent of the daily value). Dragon fruit has a high fiber content, which helps with digestion and reduces constipation. The fruit varies in color—red or yellow skin, white or red flesh—but has a consistent bland, mildly sweet flavor. How to eat it: Use a knife to cut the fruit horizontally. You can dice the fruit or use a spoon to scoop out the flesh, but be sure to trim any remaining skin with a knife.

EAT SMART

__________________ BY NISHA STICKLES & JOY MUCHTAR

Tasty, easy, and healthy — fruit satisfies the palates and vitamin requirements of most. Reaching for an orange every time you want to fulfill that vitamin C requirement can get dull. The following fruit from South America, Asia, and more may look intimidating, but they provide equal or even better health benefits than your basic edible arrangement.

MANGOSTEEN This sweet, juicy, and tangy tropical fruit is native to the islands of Southeast Asia. This upside down flower perched on a small black-purple plum contains antioxidants that combat against cardiovascular diseases and boost the immune system. It also contains high levels of magnesium, which helps keep the heart rate and blood pressure under control. Aside from all these great benefits, mangosteen is a great thirstquencher during hot summer days. It tastes like a combination of strawberry, peach and vanilla ice cream - sweet with a touch of sourness. How to eat it: Cut through the equator of the fruit to let the bottom fall out and expose the edible white flesh inside.

STARFRUIT Carambola, more commonly known as star fruit, is native to Southeast Asia, Australia, and South America. Star fruit’s sugar content and slight acidity gives the fruit a delicious sweet and sour flavor. Each fruit is only 30 calories, and is a great alternative to oranges. One star fruit serving provides 76 percent of the daily recommended value of vitamin C—an essential vitamin and antioxidant to help you maintain a strong immune system. Combat winter colds and flus with this fruit that’s easy to find at the local grocery store, especially in the winter months. How to eat it: Wash the skin and then cut the fruit along the width to create miniature stars. Be careful! Star fruit bruises easily.

RAMBUTAN Rambut means hair in the Indonesian and Malaysian languages and refers to this fruit’s hairy exterior texture. Rambutans are commonly grown throughout Indonesia, Malaysia, Thailand and the Philippines. Along with its distinct flavor, rambutans are rich in vitamin C, a good source of copper, which prevents hair loss and brightens hair color. How to eat it: Open the fruit by cutting a slit on the rind and tearing it apart. Once the hairy skin is opened, the juicy flesh inside is soft, chewy, and mildly sweet. If the rambutan is fresh, juice will burst out when opened. Be careful as the liquid is quite sticky.

SPRING 2016

FEEL GREAT 18

WHAT THE HEALTH

FEEL GREAT

WORLD OF WORKOUTS Staying in shape across the globe.

BY RACHEL CATHIE

Throughout the world, fitness plays an important role in people’s lives and the methods differ tremendously. In some cultures, going to the gym is accepted as a social meeting place; whereas in others, working out is valued as alone time. Every country has its own unique spin on traditional workouts. Whether you work out as a group or go it alone, trying these workouts can be a fun and rewarding experience no matter where you are in the world. Here are some of the most popular workouts in the world, by continent.

Latin America

Asia

Boxing

Cambodian aerobics

This is by far one of the most popular forms of exercise throughout Latin America, especially in Mexico. Latin America has produced several champions, making boxing not only a popular pastime, but also a popular professional sport for the region.

Zumba

This Colombian exercise combines many different styles of Latin American dance like salsa, samba, mambo, as well as hiphop. All the while, it adds strengthening squats and lunges. In recent years, zumba has become a widely popular exercise within the United States and Australia, attesting to its extreme effectiveness and reputation for a fun time.

Europe Weightlifting, running and bicycling are common forms of exercise throughout Europe, but they use unique methods of working out that define this continent as well. Although Europeans do not foster the same intensity of workouts compared to Latin Americans or the U.S., they have developed interesting and fun ways to stay fit that have influenced workouts all around the globe.

Poland, Norway, & Sweden

In Cambodia, people gather outside of the Royal Palace and Olympic Stadium every morning to do open air aerobic exercises. Along with running and biking, impromptu group dancing exercises are popular. This daily routine brings people together in a social setting in which they do low impact and fun filled activities to get their day started on an energetic high note.

Thailand’s Muay Thai

Muay Thai is Thailand’s national sport: a complex martial art form, similar to the style of kickboxing. It’s a high intensity form of training that involves varied combinations of punching, kicking, knee thrusting, and elbow strikes. With its exhausting and extremely fast paced nature, muay Thai never gets boring and you’ll be so involved that you won’t realized how many calories you’re burning—which is a lot.

A Workout World

In Poland, volleyball and fencing are two of the country’s most popular sports. And if affordable, many prefer to horseback ride throughout the country. In areas such as Norway, cross-country skiing and CrossFit is enjoyed by many. CrossFit combines elements of weightlifting, cardio, and gymnastics. It has become wildly popular in Nordic countries—especially Norway. Some even train to compete professionally in the CrossFit games. In Sweden, the citizens thoroughly enjoy being outdoors; so much that the government funds outdoor gyms and swimming pools to keep the people refreshed and energized.

It’s no surprise that the most popular exercise in the world is walking, followed by running and biking. However, throughout the past few decades, exercise has turned into a cultural phenomenon. With the development of new fitness technologies, workout programs, and the expansion of gym franchises, working out is not only a way to stay in shape, fitness has become a chosen lifestyle for many. People everywhere are coming up with innovative and unique ways to stay fit while having fun, so much so that workout culture has taken over the globe.

North America

Thanks to a renewed interest in exercise programs and classes like P90x, boot-camp fitness, CrossFit, spinning, and yoga, 2015 was one of the best years overall for American fitness. If you’re not quite sure what some of these workouts are, here is a quick rundown of two of the most effective: P90X and boot camp fitness.

P90X

This is a 90-day home fitness system comprised of 12 different workouts, ranging from resistance and plyometrics, to martial arts and yoga.

Boot Camp Fitness

This is not quite as intense as military training—it’s far more enjoyable and light-hearted, but leads to similar strength results. The workout consists of fast-paced abdominal work, squats, sprints, jumping jacks and sometimes, obstacle courses. Those who have grown tired of long tedious workouts are opting for the simpler, higher intensity, shorter interval fitness programs. A prime example is the Canadian exercise 5BX

Canadian 5BX 5BX, which stands for 5 Basic Exercises, was originally developed for the Royal Canadian Air Force. It consists of five workouts: stretching, sit ups, back extensions, push-ups, and running in place, all completed within 11 minutes. 5BX, in addition to the other popular North American exercises, provides a fun and effective workout.

SPRING 2016

FITNESS GURUS O Meet SU juniors Bilal and Khianna, two kickass instructors. Who says you can’t be a student and a teacher? BY GABRIELLA SALKIN PHOTO: DREW OSUMI

BILAL VAUGHN Information Technology What kind of classes do you teach on campus? We have classes ranging anywhere from high-intensity workouts for fat burn, to strength-training classes. I also give high cardio classes—things that get people involved. I make it fun for them; instead of just having them run for an hour and 15 minutes, I’ll have them do separate stations and different things to keep them involved. It’s not just me teaching classes, it’s a partnership between me, my bro Larson, and my friend Ryan Williams, the founder of RAW fitness. It seems like you teach a little bit of everything! What’s your favorite class to teach? My favorite to teach—just because I’m so in depth with it—is strength training. However, my story is that I lost 110 pounds since my freshman year, so I like teaching people the tools on how to lose or maintain weight but also live a healthy lifestyle. What’s a typical strength training class like? There wouldn’t be any more than three or four students, just because it’s such a hands-on class. I’ll teach lifting etiquette, different lifting stances, how to lift with the proper form, and proper breathing techniques. There’s a wide range of things people have to learn before they start doing bench presses. What’s one mistake you see college students make while working out? Form, form, form! They pile on tons and tons of weight without having the proper form. If you don’t have the right form you could really mess up not only your lift, but also body parts; you could injury your back, you could injure your neck.

“IFYOU HAVE NON-STOP DEDICATION, YOU CAN DO WHATEVER YOU WANT.”

How did you get your start in strength training? Well after I lost 110 pounds, people would always ask me, “Hey, Bilal, how’d you do that? What’d you take? What’d you do?” And it was all natural: lifting, drinking water, eating right. And through giving people advice, I saw that I had a vast knowledge for lifting and a passion for fitness. With that knowledge came a responsibility or an opportunity to show people this is how you can do it. You just gotta grind it through. GRIND actually stands for Greatness Resides In Non-stop Dedication.

What’s the number one factor in losing weight in college? There’s this quote: “Fitness is 20 percent working out, 80 percent nutrition, and 100 percent mindset.” If you don’t have the right mindset and you’re not eating right 20

WHAT THE HEALTH

N CAMPUS

FEEL GREAT

KHIANNA CALICA Television, Radio, Film What led you to your passion for fitness training? I started doing ROTC for the Air Force freshman year. Before I was a freshman, I could barely do 15 push-ups. Now, I’m at 50. I started training for the military and learned how much more effective my life was. I’ve realized that it’s so great to live a balanced life; eating healthy, working out, and also having a little fun here and there.

behind it, it won’t happen. You could spend hours at the gym and nothing will change. It’s not easy; if it was easy everybody would be doing it. Eat right. Eat green, leafy vegetables. Make sure you’re eating three to four meals a day and good snacks to keep your metabolism running. I love protein peanuts! How do you motivate students when you know they can do better in your classes? I just tell them that. I say, “I know you’re getting A’s and B’s in school, so why not push your hardest in this class? Treat it as you would treat anything else.” I work through it with them. I make a couple rounds and if I see someone in the back who’s less experienced, I’ll give them personalized tips on how to do it and I work through the workout with them. Working out is hard. When someone is yelling at you 24/7, you’re not going to be motivated. Instead of yelling, I teach them the right form. What’s currently on your playlist? A: I have a rotation of a bunch of songs. Right now, I play “Panda” by Desiigner. Sometimes I’ll play a little Future. But I’ll play anything to keep the heart rate going! Best fitness secret? A: If you’re tired of running on the treadmill—like I am, I hate running on the treadmill—and if it’s too cold to run outside, use the rowing machine. It burns a lot of fat. Superset that in with a couple burpees or push-ups, some kind of extra exercise. Or, at the end of your workout, if you’re tired but still need to do cardio, walk on the treadmill at a high incline and low speed. You’ll be able to burn off most of the excess fat that you weren’t able to work off during a workout. *If you want to sign up, email Bilal at grindathletics@gmail.com or bilalvaughn@gmail.com.

Has ROTC made you want to become your own trainer? I evolved into a gym rat. Being a trainer is so much more than knowing how to work out. It’s about helping people achieve their goals. Fitness means so much to so many different people. For example, fitness for me is about working out every single day. But for some people, it’s twice a week. I think personal training is about connecting with people, helping them achieve their personal goals, and figuring out what’s reasonable for them. Seeing other people’s reach their goals has really made me passionate about health and fitness. What’s one exercise you swear by? Even though I try to get creative in my workouts, I’m thinking of the push-up. People underestimate what the push-up does. When you do a proper push-up, you’re activating your entire core, your shoulders—all of your muscle groups. If people could do 15 great push-ups with proper form, I don’t think they would have to try these workout fads. I think getting “WHENYOUTHINK good with the basic fundamentals and adding those in regularly are key. YOU CAN’T DO

Favorite post workout snack? ANY MORE, YOU I’d definitely eat a clementine, a STILL HAVE green apple, or a granola bar before a workout. After, I love taking frozen MORE IN THERE” bananas, almond butter, two Hershey Kisses, and a little bit of milk, and putting it all in a blender—oh my gosh, I want it right now!

40%

How do you motivate students when you know they can work harder? We have this rule in the military called the 40 percent rule. When you think you’re done and you can’t do anymore, you still have 40 percent more in there to push yourself. You have to think, “Am I really done?” and “How much more can I push myself?” Do fitness for yourself, don’t do it for anyone else. At the end of the day, you should want the benefits for yourself. Lastly, what’s a fitness tip that might come as a surprise? Never underestimate household items. You can do so many things with a chair. For example, I could put my hands on the seat, stretch my legs out and do bicep dips. If I face the other way, I could do incline push-ups. If I face downwards, I could do define push-ups. With household items, you don’t have to leave your home. Remember that you don’t need any bands, weights, or anything like that—just pure body weight. Get creative! SPRING 2016

Jive or THE 3-MINUTE GROOVE

DANCE, DANCE, BODY EVOLUTION

Start by switching on your favorite upbeat dance song—Rihanna’s “Work” works great to start. Stand with feet wide apart, arms at sides, and get into the music. Pivot on left foot while bending both knees, turning body facing right and swinging arms back. Quickly shift weight and pivot on the right foot, turning body to the left and clapping hands overhead. Repeat for 30 seconds, switch sides, and repeat for another 30 seconds.

Shake it off and get into the groove—it’s not only fun, it blasts calories, too. A 30-minute dance class burns between 130 and 250 calories, about the same as jogging, according to the American Council on Exercise. It’s also an amazing way to tone your legs, glutes, and entire core, while also strengthening your coordination, flexibility, and self-esteem. There is no reason why you shouldn’t take the time to turn up your favorite songs and dance your way to fitness. (See p. 28 for benefits beyond the workout!) If you don’t know where to start, you can find a range of free dance fitness videos online—POPSUGAR posts instructional dances daily to get you movin.’ Or, you can try your dancing feet at one of our quick, curated sequences.

Next, slide wide to the right, bending the right elbow, hand to chest, and stretching out the left arm to the side at shoulder height, stepping feet together at the end. Do the same to the left, with left elbow bent, stretching out the right arm and stepping feet together at the other end, this time ending with a twirl—a full circle over the right shoulder. Clap hands overhead after the turn, switch sides and repeat. Continue alternating sides for 1 minute. Then, booty werk. With feet hipwidth apart and arms at sides, drop to a half-squat and face right. Pop butt and swing arms back, scoop hips and swing arms forward, crossing at the chest; then repeat without standing. Then stand on right leg, pivot torso right, and lift left knee up to hip level—lifting arms up like a goalpost, elbows bent. Land left leg with both knees back in half-squat pose and repeat booty pops. Then do again on left, pivoting torso left, and lifting the right knee to hip level. Continue alternating sides, grooving for another minute. 22

WHAT THE HEALTH

BARRE, BABY! Grab a sturdy, high-back chair and begin with a set of relevé pliés. Stand up straight behind your chair with legs straight, in first position (heels together and toes turned out at 45 degrees), hands rested on the chair’s back. Go up on the balls of your feet, bend your knees outward, lowering about halfway; then straighten legs again while squeezing your inner thighs together. Lower your heels, repeat 20 times. Next, pull together legs and feet so that they’re parallel. Go up on the balls of your feet, toes facing forward, and bend your knees, lowering your butt to form a 90 degree angle. Pause, then lift up halfway, knees still bent and still on the balls of your feet; pause, then lower again. Repeat sequence 20 times. After, stand up straight again in first position (heels together, toes turned at 45 degrees) with your right hand on the back of the chair. Keeping your chest lifted, extend left leg straight out behind your hip, foot pointed. Reach left arm straight forward, palm facing down, then, with the leg still raised, bend your knee out to the side—the attitude pose—and lift left arm over head, slightly bent at the elbow. Pause, then extend left leg straight back again and arm straight forward. That’s one rep; do 20. Then repeat the entire sequence 20 times on the other leg.

FEEL GREAT

Jab_____________ dancing and fighting workouts: full-body fitness, no equipment required. BY: GABRIELLA SALKIN & MELISSA ESPINAL

WARM UP To warm up for your at-home boxing sesh, get your blood pumping with a jump rope. Use a real one if you have one, or you could pretend you’re holding one. Do this for three minutes. Jumping rope is a great warm up for boxing because it builds a lean, strong body and aids in coordination, agility, and footwork precision.

POWER PUNCHES Clock each round at 3 minutes, resting for 1 minute between rounds. Throw a jab with full strength. Jab, throw a cross and repeat. Jab, cross, hook, repeat. Jab, cross, hook, uppercut, repeat. Jab , cross, hook, uppercut, body punch and repeat—all the while keeping your core activated and your eyes on the prize.

BOXER PUSHUPS Keep your arms, chest, and back strong like a boxing champ. Start in a full plank with your hands directly below your shoulders, keeping your body straight—no sags or upward angles. Lower your body until your chest just a few inches from the floor. Press halfway up then back to hover above the floor. Do for 1 minute, rest for a minute, and repeat sequence 3-5 times.

JAB, CROSS, JAB, BOB AND WEAVE Stand with your right foot forward and arms in guard position— as if you’re protecting your chest, with closed fists just below your chin. Throw a punch with your right arm forward, rotating your first down, a left cross—rotate your left hip into the punch, lift your heel off the floor—and repeat a right jab. Bring arms back to guard. Bob and weave from left to right; lower in a squat as you circle your body back to the front. Return to start. Do 10 reps in a row.

PHOTO BY DREW OSUMI

FIGHTING FOR YOUR FITNESS RIGHT Nothing releases the tension of stress more than a boxing ring sesh jabbing it out with a partner, or going head to head with a punching bag. Boxing can burn around 13 calories a minute, offering the boxer a full-body workout, says the American Council on Exercise. Not only that, boxing and fight-inspired workouts pack a punch for your heart by fiercely activating your cardiovascular system. When form is on point, boxing helps strengthen and tone muscles in your back, shoulders, arms, and especially, your core. So get your gloves on and let’s punch it out.

FORM IS KEY To prevent an injury, always ensure that your muscles are warm before the workout—boxing is explosive! But not always in the way you want. Perform regular core exercises to prevent lower back pain, do rotator cuffs often to loosen your shoulders, and watch the bows. Your shoulders and elbows are easily susceptible to being thrown out of place, so loosen the lock when punching. And always, always START SLOW. You’ll get to 10 reps a sesh when your body is ready. When all is done right, you’ll definitely feel the burn—in the best way possible.

SPRING

WTH SUMMER WORKOUT PLAN stay fit all summer with our exclusive exercise guide BY LIAM CORFIELD PHOTOS: DREW OSUMI If you feel like summer is rapidly approaching and need to get in shape, look no further. What the Health has your guide for summer 2016. Read on for a workout that will have you ready for the beach in no time. This plan consists of six workouts that you can mix and match to find what works best for you. From cardio to weight training, just let us do the thinking while you do the work. And no workout plan is complete without a proper diet, so make sure to increase your intake of fruits and veggies while cutting down on sugary treats. Each workout is made to maximize the amount of time that you have available, and should only take you 45 minutes to an hour. Remember: always warm up beforehand to avoid any injuries that could keep you from being the best version of you.

SQUAT JUMPS

RUSSIAN TWISTS

WHAT THE HEALTH

MOUNTAIN CLIMBERS

FEEL GREAT

beginner

squats

pushups

lunges

plank

intermediate

jump squats

explosive pushups

reverse lunges

shoulder-tap plank

advanced

alternating pistol squat

clapping pushups

scissor jump

plank ups

squat

shoulder press

hang clean

deadlift

beginner

TRX rows

russian twists

DB shoulder press

flutter kicks

intermediate

supine rows

oblique v ups

DB clean and jerk

leg lifts

advanced

pull ups

side plank

barbell clean and jerk

toes to bar

beginner

DB bench & machine row

DB shoulder press & lat pulldown

DB chest fly & DB back fly

intermediate

barbell bench & bent over row

BB shoulder press & lat pulldown

DB chest fly & pulloverjerk

advanced

incline BB bench & pull ups

BB shoulder press & bent over rows

cable chest fly & cable

beginner

goblet squat

DB RDL

leg extension

leg curl

intermediate

back squat

RDL

DB lunge

ball leg curl

advanced

front squat

deadlift

split squat

glute ham raise

jumping jacks

high knees

burpees

mountain clumbers

BODYWEIGHT TABATA 20 seconds exercise, 30 seconds rest. 3 rounds.

BARBELL COMPLEX 3-4 sets of 6 reps each: 45lb barbell, 95lb, or 135lb depending on ability.

CIRCUIT perform each exercise for 25 seconds, with 8 seconds of rest. 3-4 sets.

PUSH & PULL LIFT 3 sets of 8 reps, 4 sets of 8 reps, or 5 sets of 8 reps depending on ability

LOWER BODY 3 sets of 8 reps, 4 sets of 8 reps, or 5 sets of 8 reps depending on ability

CONDITIONING 3-4 sets of 20 second, 40 second, or 1 minute intervals, depending on ability.

SPRING 2016

SPRAINS AND EGO STRAINS

It’s hard to stay active in recovery, but injury doesn’t have to keep you out of BY DALLAS HASKINS the game. ILLUSTRATION: ANN REGAN

The human body is an amazing thing—it’s capable of incredible feats and can withstand a lot of stress. But it’s not entirely indestructible. Injuries can happen to anyone who physically pushes him or herself. College students are especially susceptible to random, nonsports related injuries. A recent National Institutes of Health study found that in a single year, an average of nearly 600,000 college students will sustain accidental injuries. This is not something we as students want to hear. College can be tough to navigate when dealing with an injury, especially in a city like Syracuse, with its tundra-like winters. So the question is, how do you recover from an injury without succumbing to cabin fever? Luckily, there are several ways to work around an injury if you are motivated to keep your fitness in check. Heather Wilks-Thomas, a physiotherapist for over 20 years, handles a wide variety of injuries and patient needs. She says the easiest way to understand how to work through an injury is to understand the three major categories: muscular injuries, ligament damage, and bone injuries.

“These injuries can take about 8 weeks to heal,” she says. “But even my young kids still find ways to run around and stay active with a broken arm.” Resting the affected area is important, but you can still stay active if proper care and attention is given to the injury. For example, if you have a fractured forearm, you could still use a stationary bike or cross trainer. And just the same, a broken foot or leg doesn’t mean you have to stop working on your upper body. Wilks-Thomas stresses that you should always be aware of your body’s sensations. If you are feeling any pain at all in the affected area, stop all activity

LIGAMENT DAMAGE

BONE INJURIES These injuries are caused by the fracturing of any bone in the body, but the severity of the break differs case bycase. You may have a stable fracture, where the bone is still mostly in place; an oblique fracture, where the break is angled; or a comminuted fracture, where the bone breaks into several pieces. Bone fractures are a very big problem among college students. Research shows that the most commonly treated group for fractures are 20-year olds, a majority of which are male. If you have a bone fracture, don’t ignore it. Seek medical attention immediately; it can turn out to be very a serious injury if not given the proper care. Fractured bones are hard to work around, but it’s not impossible, says Wilks-Thomas. 26

WHAT THE HEALTH

Ligament damage, like ACL and MCL tears, is not exclusive to professional athletes; it can happen to anyone participating in physical activity. Wilks Thomas, who was a varsity cross country runner while at UConn, has seen a lot of ligament injuries as both an athlete and practitioner. She says it is more common for female athletes to suffer from these injuries, possibly due to their wider pelvis, causing the knees to angle inward when landing from jumps. In fact, according to the Centers for Disease Control and Prevention, female athletes are four to six times more likely to injure their ACL than male athletes. These injuries take longer to rehab than other muscle sprains or strains because the ligament is torn or pushed out of place. “Reminding your ligament what its job is, is key,” says Wilks-Thomas. “You have to re-attach it to your brain so that you know where it is in your kinetic chain.” Meaning, while rehabbing, you need to remind yourself how to move the injured part of your body like you did before. When recovering from ligament damage, resting the injury is crucial. Reinjuring this kind of damage is very easy, so, as with all other forms of injury, give yourself extra time to heal before jumping back into your regular workout.

MUSCULAR INJURIES Simply put, muscular injuries are sprains and strains. They can occur from jerking your body quickly in an unusual direction, or putting too much stress on muscles that are too weak to handle the weight. These are especially common in weightlifters’ shoulders, as they can suffer the consequences of too much weight that they aren’t trained to handle. This is also known as ego lifting. For those haven’t heard that phrase, watching the weights area in Archbold Gymnasium will give you a few real world examples. Ego lifting is another term for simply overdoing a workout by lifting weights that are too heavy for the person’s strength. This often results in damage to his or her muscle fibers. A recent Michigan University study found it to be the most common cause of workout injuries among college athletes. Fortunately, these types of injuries are not too extreme and can be treated at home, depending on how bad the pain is. Lucky for fitness buffs, these injuries will not completely stop you from exercising. Wilks-Thomas suggests that in order to give your injury time to heal while maintaining your normal fitness levels, you must work around it and do what you can to reduce the stress you place on your body. Swimming is a great way to stay fit during your recovery, she says. The exercise removes the force of exercises like running, while adding resistance to other muscles and reducing pressure on your injury. Keep in mind that you should always listen to your body and feel whether the exercise is affecting your injury. Don’t push through your workout if it’s painful— unless you want another egoinduced injury. Wilks-Thomas’ basic rule for knowing when you’re back to full strength is when “you are pain free and have full range of motion in the joint.” If this is the case, you are free to start working your way back to your routine, minus your old egolifting ways.

GET WELL

SPRING 2016

JUST

DANCE

It’s the best way to spend 15 minutes a day. BY MELISSA ESPINAL ILLUSTRATION: ALENA SCEUSA

There’s always good reason to get up and get down. Whether you’re dancing for fun, dancing for art, or even dancing for love, one constant remains true: dancing works wonders. The benefits of getting into the groove go far beyond the amazing physical workout—though there’s a lot to be said about its effects on the body. Just 15 minutes of dance a day improves heart strength, lung capacity, bone health, and of course, agility, coordination, and flexibility. Dancing, in any form, also brings about a long list of mental health outcomes that boost your wellbeing considerably over time. So if you’re looking for another excuse to get shakin’ this summer, here are just a few of those many benefits.

Dancing… …shatters stress and keeps you happy.

If you’re dancing, it’s likely you’re enjoying yourself. When you dance, your brain releases our favorite moodboosting hormones, serotonin and norepinephrine. These feel good hormones, combined with a flood of euphoria-inducing endorphins, makes you happy and even raises your pain tolerance post dance-sesh. According to a study out of the University of New England, dancing the tango is more effective than mindfulness meditation in reducing stress. Moving to music even helps battle symptoms of depression better than most therapy methods, says another study from the U.K. In fact, dancing has its own accepted form of therapy, Dance Movement Therapy, which is only growing in popularity.

…works out your brain muscles.

Thanks to neuroplasticity, dancing helps and maintains mental strength. Since the act requires the brain to make split-second decisions, especially while freestyling, it’s forced to constantly ‘rewire’ neural pathways. Meaning, the act of dancing is a lot like a workout for your brain. A 21-year study published in the New England Journal of Medicine found that daily dancing reduces the risk of dementia in old age by up to 76 percent. Dancing beat out crossword puzzles, reading, and other recreation exercises like biking and swimming in fighting memory loss—by a huge margin.

…connects you with your lovers and friends.

CELEBRATE NATIONAL DANCE DAY! Dancing is so great, that it has earned its own Congressapproved national holiday. In 2010, the Dizzy Feet Foundation helped establish the first National Dance Day, set for the last Saturday of each July. This year, celebrate on July 30 by learning the beginner or novice routines on DizzyFeetFoundation.org, sharing dance videos, or attending a registered NDD event. 28

WHAT THE HEALTH

Dancing is a bonding activity. According to the American Dance Therapy Association, watching other people dance activates ‘mirror neurons.’ This means your brain acts as if you yourself were doing the same moves. Dancing with others fosters empathy, so if those around you are feeling joy while dancing—and they likely will—you’ll feel it, too. Dancing with lovers or friends is a great extension of your current relationship, and will likely make it stronger. So grab a friend (or five), hit up your favorite dance spot, and let loose. Your mind and body will thank you.

GET WELL

BALANCING

AC These superstar students manage hectic schedules— and you can, too.

BY ANNEMARIE WORTZ PHOTO: KATRINA RAGLAND

Making time to live a healthy life is a lot like trying to do a single leg squat on a yoga ball platform—it’s a balancing act. There’s schoolwork on one side and work-work on the other, and being totally broke in the middle of it all. It can feel like there’s no room for fitness or eating clean. But this doesn’t have to be the case. We found a few of the best balancers on campus and asked them how they do it. And it turns out, it all comes down to mentality.

SPRING 2016

“Don’t set your goals too high, and DON’T feel like you have to be perfect at it.” - Allison

Planning Positively New to the healthy lifestyle, Allison Raymond has her own mantra: “Make it work, make it twerk.” In spite of being a Newhouse sophomore, an Ernie Dining Hall employee, and a self-employed entrepreneur, Raymond still finds time to live a healthy life. She was inspired this past winter break after her best friend at home went vegan. Raymond, though not a practicing vegan, thought she’d try clean-eating herself. “I felt better after eating healthier, so I added working out to it and decided to make it a lifestyle change,” she says. The secret to Raymond’s ability to manage working 16-plus hours a week at the dining hall, completing her advertising degree, and running her own business is the two P’s: planning and positivity. “I started meal planning with weekly calendars,” she says. “It saves me money because I am not wasting food.” But it’s also saving her time. She knows exactly what she is going to eat for the week, so she never wanders aimlessly around the dining hall. Raymond says that the secret to sticking to her plan is to allow for flexibility in her food choices. “The biggest thing is: I don’t restrict my diet,” she explains. “If I’m craving something, I indulge, but then I balance it in another way. If I want a burger, I eat it, but then I know I should go to the gym or eat a salad at another meal.” Her high spirits come from her lettering business, Echo Lettering. Raymond hand draws motivational quotes and sells them on the online platform Etsy. She knows that not being stressed is very important to good health, so she uses drawing as a relaxation technique. Raymond emphasizes setting goals and working towards them. “Don’t set your goals too high and don’t feel like you have to be perfect at it,” she says. “As long you’re trying, you’ll get there.”

WHAT THE HEALTH

GET WELL

HEALTHFUL TIPS Allison

On De-stressing: The app “Stop, Breathe & Think.” It helps with meditation and ‘self check-ins.’ On Working Out: Multi-task. I throw my clothes in the washer and then hit the weights while I wait. On Eating Healthy: When planning meals, account for where you will be. Whether you’ll be at home, on campus, or at the warehouse, you have to think about what foods will be available. On Her Playlist: “The Buzz” by Hermitude

ErinRose

Whether you are new to the healthy life or have been at it for years, it all comes down to mindset when you must also maintain a hectic schedule. Understand that regular exercise and eating right are the best ways to keep a healthy mind and body, but it’s up to you to find the time to make it work. Once that happens, everything else will balance itself out.

Making the Time

Simply Feeling Better

ErinRose Carr, a supply chain management sophomore, is also incredibly busy. Aside from class time, she works anywhere from six to 20 hours a week as a personal trainer, Recreation Services student program coordinator, writer for The Odyssey, and high ropes course facilitator. To top it off, she also co-captains the women’s ultimate frisbee team. However, her intense schedule does not overshadow her time for intense workouts.

When asked to give a timeline of what her typical day looks like, Caroline Festa, sophomore drama major, responded with a sarcastic smile. “Six to eight hours of class— including homework—rehearsal four to five hours a day, one and a half to two hours at the gym, and 24 hours on the RA job.” To put it simply, Festa is a very busy lady.

On Limited Time: Circuit training. Two exercises done back-to-back. You can always throw in squats, curls, or overhead presses to any circuit and make it a full body workout. On Sitting in Class: Have good posture. Sitting in class, simply flexing your abdominals can make all the difference. On Motivation: Use the gym as your ‘me time.’ Take full advantage of getting sh*t done and being proud of what you have accomplished. On Her Playlist: “Street Fight” by Smallpools

“There will always be someone who is busy. It is all about making the time to go to the gym,” she says. “Whether it is waking up half an hour earlier or going to your late night class a little sweaty, it all works out.”

Caroline

If you are (bench) pressed for time, Carr recommends circuit training. According to the American Council on Exercise, circuit training combines cardio and weights. It increases muscle tone while also increasing heart rate, which takes care of both sides of a balanced workout. “Focus on power and speed, rather than endurance,” she says. But, “you can still workout and be lazy.” By simply taking a walk or throwing a frisbee around, you can stay active and on track with your goals.

On Sticking to It: Find a partner that will make you accountable. I made a pact with a fellow RA, and we started going to the gym 5 days a week together. On Eating at the Dining Hall: Try a salad or a wrap. It’s easy to grab pizza, but it’s also easy to make yourself something healthy instead. On Her Playlist: “Scenes From an Italian Restaurant” by Billy Joel

But Carr is not without her share of setbacks. As a senior in high school she became injured during track season with a stress-fracture in her back. Those few months out of the gym are what she uses as motivation now. “I have always been in positions where I’ve been injured,” she says. “I hate sitting still, so making the time now to move is a requirement.”

She started going to the gym as a freshman. “I played organized sports in high school and danced, so I never had to,” she says. “So then last year, I started working out for my major.” Being a successful drama student can be very physically demanding. Festa looks at her gym-time as ‘metime.’ “It’s the necessary time I need to take to make sure I feel OK.” she says. “I just have to be strict because I know I will feel better because of it.” She uses exercise as a time to re-center, stay healthy, and keep fit. “It takes away a lot of stress, and it makes me feel better about myself,” Festa says. She is also training to become a certified yoga instructor. She does 15-30 minutes of yoga when she wakes up or before bed, but she says practicing yoga is something that stays with you all day. “You become more mindful of all situations,” she says. Festa’s believes that remaining healthy works wonders for your life. “Just be healthy, live a healthy lifestyle,” she says. “It will help you feel a lot better about yourself.”

“You can still work out and be lazy.” -ErinRose SPRING 2016

check yourself Why you should never neglect your annual checkups.

BY HANNA HORVATH

For many students on college campuses, going to the doctor’s office feels like a task on the bottom of a never-ending checklist. The rising costs for basic tests and checkups has broke college kids staying away from their local health center. Essentially, there could be a second article to list the reasons why people, especially young adults, tend to avoid visiting the doctor’s office. That being said, being on a college campus exposes us to contact with hundreds of people a week can make getting sick a staple in college life. What’s more, college can be a hotbed for sexually transmitted infections, or STIs, like chlamydia and herpes. Serious illnesses that we risk on campus, like meningitis, cause severe 32

WHAT THE HEALTH

symptoms—sometimes even death. “I had no idea illnesses like these are so common on college campuses,” says Greta Rosenblum, a sophomore public relations major, “It’s really scary to think about getting something like meningitis. I feel like I don’t take care of myself as well as I should.” Rosenblum is not alone. Students all around Syracuse campus are engaging in risky behaviors without thinking about potential consequences and it’s important to understand how easy it is to stay safe. Most STIs are easily to treat, and even easier to prevent, when students utilize their campus health services office. At SU, Health Services offers a wide variety of exams and

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check ups. And many of these options are free to the student body. According to the Centers for Disease Control, annual checkups are vital for one’s individual and public health, especially on college campuses where a lot of people share common space. Checkups find problems early, increasing chances for treatment and recovery. Full-time students are required to pay a “Health and Wellness” fee of around $350 each semester, which covers SU Ambulance services, flu vaccinations, nutrition counseling, and short-term psychiatric assessment and intervention. It also includes one free HIV or STI test each year. Though there are some clinical procedures this fee doesn’t cover, it covers most basic checkups; so it only makes sense that students utilize their payment as often as needed. Even procedures that Health Services doesn’t offer for free, like pap smears and some STI testing, are covered by most insurance plans. Most students are still covered by their parent’s insurance, and thus can easily negate extraneous costs. Basically, there is no reason why students should not be using these resources and services. “I definitely would consider going to Health Services more, now that I know how helpful they are and how much they have to offer,” says Rosenblum. Checkups also give college students a good reason to reevaluate their lifestyle choices. Going to a doctor could cause us to confront some of our less savory habits, and reconsider the behind the scenes college life that’s rarely discussed in brochures—like hookup culture and the social acceptance of drug use. No matter the reason, checkups should be as

normal and routine for students as renting textbooks. They don’t have to be extremely frequent; officials say once or twice a year is good enough for most students.Basic checkups, like the dentist or eye doctor’s, are usually schedule at offices in your hometown and are enforced, or even scheduled, by your parents. However, other checkups that may be more awkward for students to plan with their parents, like STI testing, can be done easily with a discreet phone call to Health Services. Keep in mind: prevention is always better than cure. Here are some of the most important checkups students should be getting every year, or even more frequently. SU Health Services offers options for students in terms of annual or semiannual health checks, including: FOR WOMEN: • Testing for and treatment of sexually transmitted infections* • Pelvic and breast examinations • Pap tests • Contraceptive management and emergency contraception • Pregnancy tests, and pregnancyrelated counseling services FOR MEN: • Testing for and treatment of sexually transmitted infections* • Examinations • Preventive counseling and education There is STI testing for both genders, but the pricing differs depending on what tests the student gets. *

WHAT AN ANNUAL CHECKUP LOOKS LIKE: • Blood, urine, vision, and hearing tests to evaluate overall health • Blood pressure, cholesterol levels, and weight • STI testing for diseases like chlamydia and HIV • General discussion about health and health habits • May discuss your tobacco, drug, and alcohol use, and mental health issues • Vaccines and other various shots • Screenings, to evaluate your risk of diseases like diabetes and some cancers SPRING 2016

Homemade

Next time you’re under the weather, try these cabinet cures.

Amidst the change of seasons, allergies, colds, and general congestion can take over and put you under the weather. Choking down cough medicines and unpleasant pills for relief is never fun, and many contain extra chemicals and drugs that you don’t need. This short list of homemade remedies can be a nice change for you to try next time you’re feeling sick and stuffy.

Natural Homemade Cough Syrup

Ingredients: • Sweet soy sauce • Lime Yes, all you need are these two ingredients. Drinking this concoction relieves a sore throat and treats a phlegmy cough. All it requires is a squeeze of lime mixed in the soy sauce. For best results, drink three times a day during your cold.

Hot Water Bottle If you find yourself frequently having muscle pains, try this out before loading up on painkillers: Fill a water bottle with hot water and roll it over your stomach in an up and down motion. This is a cheap and effective way of staunching the pain.

WHAT THE HEALTH

BY JOY MUCHTAR

Korean Ginger Tea

Ingredients: (4 cups) • 40 grams fresh ginger • 10 grams fresh cinnamon pieces • 4 cups water • Some pine nuts (optional, add just before you serve the tea) • 1 tsp honey (optional, add to sweeten) Preparation: 1. Wash the ginger and peel the skin off. Use a spoon to scrub off the skin to avoid cutting off the flesh of the ginger, or your fingers. 2. Rinse the cinnamon in cold water. 3. Thin slice the ginger. This brewed herbal remedy helps minimize the risk of seasonal illnesses, keeps you focused on your work, and protects your heart. Components found in this tea can help boost the fighting power of leukocytes, the white blood cells that destroy bacteria and viruses that enter your body. Ginger tea can relieve anxiety, boost your energy, and stabilize your blood cholesterol levels.

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Healing Tea Time

White Tea

Derived from hand processing the youngest shoots of the tea plant, white tea is considered the most delicate of all teas. This means it requires a longer brewing time than other teas. White tea contains catechins, which aid in fighting cardiovascular disease.

Pu-er Tea

It’s the healthiest brew for you. Take a closer look at seven of our steeping favorites.

It is a strong tea with a deep, and earthy flavor. Known for its medicinal properties, pu-er is an aged black tea (hei cha) from China. The microbial aging of pu-er results in the production of lovastatin which helps lower bad cholesterol.

Black Tea

Chamomile Tea

This tea has a higher caffeine content compared to others. Black tea is packed with two types of antioxidants, thearubigins and theaflavins, and has been proven to lower cholesterol levels.

Green Tea This tea is a good source of catechins, a type of antioxidant. Studies show that green tea has a role in preventing cancer and heart disease. It also improves your metabolism, whittling your waist for the summer season.

Oolong Tea Oolong tea’s flavor is often compared to the taste and aroma of fresh flowers or fresh fruit. This type of tea activates enzymes that cut down triglycerides, a type of fat found in the blood. It also contains niacin, which helps detoxify the body and antioxidants that prevent tooth decay.

Chamomile is a bright gold, soothing sweet brew with an aroma similar to apples. Research shows that the antioxidants in chamomile tea may help stunt the growth of cancer cells and prevent side effects of diabetes like vision loss, nerve damage, and kidney damage.

Brown Rice Tea (Genmaicha) A unique Japanese blend of steamed green tea (sencha) and toasted rice, this tea produces a nutty flavor with a grassy hint. A Chinese study found that men and women who consumed at least a cup of brown rice tea once a week for six months decreased their risks of colon, pancreatic, and rectal cancer. This tea contains selenium, a vital mineral that helps maintain thyroid function and regulates hormones and metabolism. It’s also rich in vitamin B, fiber, and iron.

You can find... a variety of teas at Roji Tea Lounge, right here in downtown Syracuse. Roji Tea Lounge has all types of green tea, black tea, fruit tea, chocolate-infused tea, and more.

SPRING 2016

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DRAG THAT OFF CAMPUS Why Syracuse ‘put it out.’ BY GABRIELLA SALKIN

Syracuse University joined over a thousand other schools when it became tobacco-free on July 1, 2015, in hopes of ensuring a healthy, respectful, and productive environment for campus life. The university’s new campus-wide policy bans faculty, students, and visitors from smoking on campus. It also bans the use of all tobacco products on property owned, operated, or controlled by SU— indoors and outdoors.

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As of January 2016, there are at

least 1,475 smoke-free campuses and 1,128 tobacco-free campuses, according to the American Nonsmokers’ Rights Foundation. This is an increase from 446 colleges in October 2010. Along with SU, nearly 42 percent of colleges and universities have this kind of policy, according to a NYS Tobacco-Free Colleges report. Though policies differ from school to school, most prohibit smoking on campus property and in university owned buildings.

“It’s pretty radical for smoking to just stop when you used to be able to smoke anywhere.”

Cigarette smoking is the leading cause of preventable disease and death in the United States, accounting for more than 480,000 annual deaths, according to the Centers for Disease Control and Prevention. The 2012 Surgeon General’s Report on Tobacco Use Among Youth and Young Adults showed that the number of smokers who picked up the habit after 18 increased from 600,000 in 2002 to one million in 2010. A study by the Harvard College of Public Health found that a third of college students smoke, after surveying more than 14,000 students at 119 colleges nationwide. These staggering statistics are likely why the movement toward smoke-free campuses has gained so much traction recently. Years of thoughtful consideration and research, including staff and student

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surveys showing university support, led up to SU finally going tobaccofree. Gail Grozalis, executive director of Faculty and Staff Wellness at SU, says the school had considered going tobacco-free for over 10 years. This is why, before the policy was implemented this past July, the university formed task forces and work groups of students, faculty, and staff to help research the idea and present reports to leadership groups across campus. Madison Plfaster, communications and rhetorical studies sophomore and non-smoker, says she has seen an improvement with the new policy in place. “It’s nice not seeing people smoke on campus,” she says. “The air feels cleaner and it just makes the campus feel healthier and safer.” Syracuse’s policy has been effective with noticeably fewer smokers on campus, but some continue to disagree with the university’s choice. “Smoking isn’t a good thing, far from it,” says Lazare de Montille, a magazine sophomore, international student from France, and regular smoker. “But it’s a habit many at this university have and I think the school handled it poorly.” With SU’s enrollment consisting of 20 percent international undergraduate and graduate students, strong opinions on the policy’s cultural implications have come to surface. “We obviously

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have a lot of international students and we love them,” says Grozalis. To alleviate the potential culture shock of a smoke-free campus, Grozalis says she provides resources to the Slutzker Center, a facility “dedicated to the support and success of international students,” to help international students adjust to the policy. Not all cultures hold the same stigma against tobacco as we do in the United States. Because of this, de Montille remains at odds with the policy. “Smoking is bad and students don’t want to be around secondhand smoke,” he says. “But I think it’s pretty radical for smoking to just stop when before you could smoke anywhere.” Not all international students agree; some have had less difficulty adjusting to a newly tobacco-free campus. “There are strict rules back home in my city anyway, so I didn’t have a hard time adjusting to the policy,” says Hongjun Yoona, computer science junior from Seoul, South Korea, and frequent smoker. Cynthia Woods, registered respiratory therapist and director of smoking cessation programs at Upstate Medical University, says that policy change is the “best way to help people quit smoking.” And although quitting is ultimately up to the smokers themselves, the new policy can spark an important conversation and “make people rethink their decisions—smoking and

quitting,” Woods says. “The more inconvenient the policy makes it for people to smoke, the more likely it’ll make people quit.” Olivia Kay Monko, a junior television, radio, film major and former smoker, says the university’s decision has made her think deeply about her own decision to quit. “You sort of need to realize that you should quit smoking, without someone telling you why,” says Monko. “With quitting, you might fail, you might succeed—but you do it all by your own terms.” To help campus smokers quit, SU offers cessation programs and resources to students, faculty, and staff. ‘Quit and Stay Quit Monday’ is part of the Healthy Monday Campaigns, where “smokers can take advantage of 52 Mondays every year and the global support network that comes with them,” according to its website. Faculty, staff, and their families covered by the SU medical plan have free access prescription medication for tobacco cessation, along with over-the-counter nicotine replacement therapy. “Students also have additional resources available through SU Health Services,” says Grozalis. An extensive list of those resources can be found on the school’s wellness website, wellness. syr.edu.

“You sort of need to realize that you should quit, without someone telling you why.”

SPRING 2016

breaking the mental health stigma It’s time to break the stigma surrounding mental illness. “I’m in such a depression right now.” “Sorry, I’m just so OCD about these things.” “I’d literally rather kill myself.”

BY MARLÉNA E. AHEARN PHOTO: HANNAH MEADER

You often hear statements like these, as people have grown accustomed to using mental illness to qualify a negative mood or describe a bad day. But they usually don’t realize that when they use these terms and phrases, they negatively affect the people who experience actual symptoms. This is how stigma is born—we become so used to the terminology, we forget about the millions of people who live the daily struggle of mental illness.

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Delaney Arias, a newspaper and online journalism sophomore, finds it troubling how often she hears people trivialize mental illness as a simple lack of willpower. “If you say you’re depressed, they think you’re lazy, you’re stupid, you’re just making excuses, or you don’t want to be successful,” says Arias. But in reality, depression, like many other mental illnesses, is uncontrollable and societally misunderstood. The stigma surrounding mental health stems from the idea that there is something wrong with individuals who suffer from mental problems. “Stigma can be held at an individual level, or a cultural and societal level, and can be related to all mental health concerns,” says Cory Wallack, director at the Syracuse University Counseling Center. It is perpetuated by a lack of knowledge, or more accurately, a lack of understanding. Instead of teaching us the truths behind mental illness, our culture teaches people to be afraid of those with struggling with these problems, says Wallack. “For instance, mass shootings are frequently connected to people with mental health problems,” he says. “And in turn the perception becomes that everyone with a mental health problem is dangerous.” People arrive quicker at a label than understanding. As a result, it’s not uncommon for individuals to fear being treated differently or, worse, being committed if they seek help for their illness. Arias works with a text hotline to encourage others to get help, and has witnessed firsthand the fears of being put away by medical professionals. “It’s not like that, they’re here to help,” Arias tells her peers. She encourages people to challenge their fears and do what they can to get help. But this fear of discrimination is sometimes so severe, that it drives people away from seeking the treatment they need. Because of this, anxiety episodes and manic depressive

phases are overlooked as serious symptoms and deemed moments that will pass. Since the words ‘illness’ and ‘disorder’ carry the weight of something being wrong, students don’t get the proper treatment for mental health issues—despite being just as serious as any tangible illness. “People can say they have heart conditions or diabetes, and they go to the doctor’s and get their medications,” says Arias. “It’s the same thing with mental illness, except it’s not diabetes, it’s depression.” People view the disorder as a mood, rather than a disease. Understanding mental illness as legitimate disease is just the first step in ending the mental health stigma. The way people talk about mental illness needs to change, too. A good start is changing the conversation you have with your friends, especially when they say things like “Ugh, I’m going to kill myself” to express a stressed or annoyed sentiment. “It might suck to be that guy, but speak up and say ‘you didn’t really mean that,’” says Arias. On the other side, you can challenge the stigma by encouraging people to seek help. If you see a friend going through something, be the one that says, “I noticed there is something going on. How can I help?” Arias urges her peers to have these conversations openly, as it helps highlight the severity of these mental ailments. “Everybody puts their best foot forward in raising awareness for cancer. Shouldn’t it be the same for mental illness?” she says. “They are both things we cannot control.” There is no simple solution to ending mental health stigma. Mental health disorders have been constructed in society as inherently wrong. But there’s nothing wrong with living with these illnesses—if anything, it’s natural and no one should feel ashamed. Breaking the stigma around mental health will require

that a conscious effort be made by the majority. Think about the words you use and how they might construct a misunderstanding of mental illness and further perpetuate its stigma. “Become as educated as possible on mental health and what it is,” says Wallack. “Challenge the biases that others hold.” Trivializing mental illness to tell a story about your day affects how people perceive mental illness. And “don’t judge other people or call people crazy,” Arias advises. Being mindful about what you say to others can help break negative associations with mental illness, but you should never be afraid to honestly express how you’re feeling. The idea is to remain aware of how your words might affect others. If you find yourself experiencing symptoms of a mental illness, talk to someone you trust or seek help from a mental health professional. Reaching out to advocacy organizations at SU, like Active Minds or NAMI, is a viable choice when seeking help on campus. Brushing off your feelings or avoiding diagnosis can make symptoms more severe in the long run and may lead to other issues.

“Understanding mental illness as legitamate is just the beginning of ending the stigma.”

SPRING 2016

Cheating hurts, but sometimes the wounds heal.

should I stay or should I go?

BY GABRIELLA SALKIN PHOTO: HANNAH MEADER

Anyone in a relationship could tell you—even the idea of being cheated on is incredibly heart-wrenching. Your partner decides that you no longer fulfill his or her needs and looks elsewhere for affection, all the while keeping you in the dark. It can not only feel like the deepest betrayal, it’s heartbreaking and can dampen your ability to trust in the future. Cheating hits hard; it’s a devastating blow to any relationship. But not all cheating circumstances are the same. Though infidelity is deemed absolutely unacceptable by most, is there ever a situation where it’s OK to take a cheater back? 42

WHAT THE HEALTH

There is no singular answer. Susan Brenizer, licensed family and marriage therapist, says people cheat “for a hundred different reasons.” Some think when they’re cheated on, it’s an issue in the relationship itself. But that’s not always the case. “Sometimes people cheat when the relationship has never been better, because of some issue inside of that person,” Brenizer says. It’s easy to assume that those in committed relationships would ignore the temptation; but according to Brenizer, people cheat in good relationships because “they feel they don’t deserve to be happy, can’t sustain emotional intimacy, or they’re afraid of being too committed to one individual.” The number one motive for infidelity is distancing oneself from commitment, says a recent study by the University of Montreal.

College-aged students cheat in relationships because they might not have the confidence to say, “I need to be alone,” “I need to focus on my studies,” or “I need this time to focus on myself,” and so on, says Brenizer. She says they may also cheat because they want to have someone always there, on the side. Three out of four college students are unfaithful at one point in college, Brenizer says. “College is the time to experiment with relationships.” Laura, a magazine journalism sophomore, experienced this firsthand when her ex-boyfriend went to college and cheated on her when she was a senior in high school. “I would cry every night because he started texting me abusive things once he got to college,” she says. Laura’s ex-boyfriend began cheating a month into his freshman year. When she found this out via social media, she ended the relationship immediately.

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THE CHEATING GENE Cheaters are often caught saying,

“I’m sorry, I just couldn’t help it” And that might not be entirely wrong. There’s the possibility of a ‘cheat gene’ in cheaters. Researchers at Binghamton University discovered that nearly half of all people have a gene that predisposes them to promiscuity and cheating. Brenizer even sees this pattern in some of her clients. “There are some cheaters who have their own issues with family and identify with a parent, uncle, or someone else in their family who cheated on a spouse,” she says. Lauren, an advertising sophomore, wasn’t surprised when she found out her boyfriend of two years cheated on her. He had cheated on his three ex-girlfriends prior to their relationship. According to Brenizer, this is not unusual. When considering a cheater’s character one has to ask, “Do they lie easily? Have they cheated in the past? Do they cheat in other ways? Or lie to their friends?” she advises. “He was really manipulative to other people before he cheated and he lies alot,” Lauren says of her exboyfriend, who just might carry the “cheat gene,” as his father would cheat on his mother. She saw signs of him cheating in other areas of his life, too. As a pre-med major, he had a hard time passing, “so he would write test answers on his hand and cheat in class,” she says. But there are situations when it’s OK to stay. Brenizer suggests that when someone is caught cheating in a relationship, “consider the person’s character before you make decision whether you stay or go.” She says you should only accept the cheater’s apology if it was extremely uncharacteristic of the person, if there were no signs of cheating in the past, and if he or she has shown remorse and empathizes with your pain. “If you go back into the relationship, the only healthy thing is to

go back and have conversations about why it happened,” Brenizer says.

FIND SHARED MEANING The couple needs to create a “shared meaning” of why the cheating occurred in order to healthily move on with the relationship. You should be able to agree, “This happened because of “X, Y, and Z, and these are the steps we need to do to fix X, Y, and Z,” says Brenizer. The relationship will never work without the step of coming up with this shared meaning. “When couples get right back into the relationship without discussing it, that’s when it’s more about dependency and fear of being alone than it is about love,” Brenizer says. Without a shared idea on why your partner cheated and what steps need to be taken, the relationship

will remain at a stand-still. Couples with a higher emotional intelligence have an easier time arriving at shared meanings because they’re highly motivated to open up, be up front, and say, “Look, this is what I was feeling, and this is why I did what I did,” says Brenizer. “These types of people are able to successfully talk about their feelings and label them.” Coming to these agreements determines how the couple will move forward, she says. Although Lauren and her ex-boyfriend of two years came up with a shared meaning on why he cheated, she immediately ended it after the two talked things over. “I realized that’s just the person he is and it wasn’t my fault,” she says. “I realized I deserved better than someone who was going to hook up with someone else while he’s supposed to be my boyfriend.” SPRING 2016

PINOCCHIO’S CUES

SHOULD YOU STAY? After you’ve been hurt and your partner apologizes, you have a choice. Was this out of character for the person? If yes, then you might want to consider mending the relationship by working on that shared meaning. You should also ask yourself a few questions, says Brenizer: “Are we enjoying each other more than we are fighting? What percent of the time do we spend arguing? Am I stressed out? Is this person making my life happier?” If you and your partner don’t share core values or if it always seems like a power struggle, “the cheating should be a sign to leave the relationship,” says Brenizer. Brenizer says it’s important to ask yourself if you can truly trust this person, emotionally; if you can tell him or her your innermost hopes, dreams, secrets; if he or she is really there for you; and whether you believe that this person is your best friend. If the answers don’t sit right with you, it’s likely time to leave. “You want to be with someone who wants you to be your best self,” says Brenizer. Lauren is no longer with her exboyfriend romantically, but she still considers them friends. “I know he’s not a bad person, I just think he’s a bad boyfriend,” she says. But he did leave behind scars that will take time to heal. “He’s made it harder for me to trust people, but it’s mostly harder to put myself in a position where I’m vulnerable to someone hurting me,” she says of

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the aftermath of being cheated on. Because of the remorse Lauren’s ex-boyfriend felt after what he did, he sought therapy and has become a better person through self discovery—a pattern Brenizer often sees. “I’ve even seen relationships improve after cheating,” she says. Although Laura and Lauren were both victims of cheating, the two women had very different experiences. Through communication, Lauren and her ex-boyfriend were able to talk about why he cheated. They were able to reach a shared meaning, but she chose not to stay with him romantically. Their breakup did allow him to become a better person, and now they have a friend in each other. However, in Laura’s case, her ex-boyfriend never admitted to cheating, so the two never found common ground. They haven’t spoken since their breakup. No relationship can mend on its own. A relationship that involves cheating has already been damaged by a profound rupture of trust. Cheating can be a sure sign to leave the relationship, or it can prompt the two to work together as one to regain trust and work with the shared meaning; the relationship is simply not going to improve on its own. Although it’s a horrid act, deciding to stay or leave after one cheats is situational. Your decision should be based on a sense of self—knowing that you deserve to feel safe, secure, and loved.

BY: ZACH ASHARE Many of us have experienced relationships where we’ve suspected that our significant other has been unfaithful—or at the very least, untruthful. A lot of us are susceptible to the lies that come with infidelity. Up to 25 percent of heterosexual women and 40 percent of heterosexual men will engage in some form of infidelity in their lifetime, according to a study published in Applied Evolutionary Psychology. A primary precursor to infidelity is dishonesty; so if we look at how people lie, we can more easily tell if someone’s lying to us about being faithful. A study co-authored by Harvard Business School identified certain behavioral tendencies we engage in when we lie. These signal other people to put their guard up and remain wary of the situation. Based on their research, these subtle signs might tell you that your partner is lying. Evasiveness In conversation, liars tend to evade your questions and leading comments due to the mental difficulty of balancing a deep conversation and masking their deception. Lack of eye contact The easiest way to spot this is poor eye contact. If they look up or down, it is usually a sure tell sign that they are hiding something from you. High word count Those who lie often use an excessive amount of words and speak in complex sentences in an attempt to confuse or win over those they seek to deceive. Low word count On the contrary, those who lie by omission use less words and shorter sentence structures. They want to say as little as possible in order to avoid the truth slipping out. Harsh words and Blaming Liars use more profanity and third person pronouns in order to distance themselves from the lie and shift your attention. They may call you out on something unrelated, or make you angry at them for something less incriminating, like an offensive comment. What’s important to remember is that reacting too heavily to assumptions will cause more harm to your relationships than good. If your partner is showing you signs that he or she is being dishonest, open communication will affirm or deny your beliefs. Before you accuse, investigate. Be straightforward and considerate, but also maintain vigilance in the face of deception. It could save your relationship, or save you from it.

breath

LULULEMON

REFRESH

stay fit, dry, & stylish with this summerâ&#x20AC;&#x2122;s hottest Lulu essentials photos by Katrina Ragland

SPRING 2016

Crawford Horton Metal Vent Tech Tank $58 Kahuna Short $78 H20m Waterbottle $28

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LULULEMON

Zahra Hampstead Free To Be Bra (Wild) $48

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Zahra Hampstead Var-City Muscle Tank $58 Var-City Crop $88

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LULULEMON

Crawford Horton T.H.E. Short Linerless $58 Metal Vent Tech Short Sleves $68

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Zahra Hampstead & Go When You’re Cold Wrap $XX

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COOL DOWN

SAVE YOUR SKIN By Annie Kelly

Ever wonder what differs between the moisturizers sold at the drugstore or local beauty store? With a wide range of products out there on the market, it is sometimes hard to tell which products are truly the best for your budget and skin type. What the Health has broken down the best tips and tricks to care for your skin right here. COMBINATION SKIN Combination skin can be dry in some areas while oily in others. Dermatologist Dr. Lisa Michels recommends using a gentle, soapless facial cleanser paired with a medium-weight moisturizer. This allows the skin to “retain its own natural moisturizers.” If you have combination skin, try using Clean and Clear Dual Action Moisturizer; it is inexpensive and useful! OILY & ACNE-PRONE SKIN Oily skin is shiny and greasy, common in many teens and adults. Those with oily and acne-prone skin should wash their face two times a day, but be careful not to overwash. Look for an oil-free, noncomedogenic (doesn’t clog pores) face wash containing salicylic acid or benzoyl peroxide, which help prevent breakouts. A great product to try is Kiehl’s Ultra Facial

Oil-Free Gel-Cream. For a less expensive alternative, try Burt’s Bees Natural Acne Solutions Daily Moisturizing Lotion! DRY SKIN Dry skin is flaky, itchy, or rough. To care for dry skin, rinse in the morning with cool water to help retain moisture and, at night, wash with a gentle cleanser. Dr. Michels recommends cream-based, soapless or minimal detergent cleansers and applying moisturizer to damp skin. Apply moisturizer after you shower or wash your face, or just whenever your face feels tight or dry. For dry skin, try Clinique Moisture Surge Intense Skin Fortifying Hydrator. Sensitive Skin Sensitive skin may sting or burn after product use, so wash your face once a day with hypoallergenic and fragrance free products. Dr. Michels suggests staying away from harsh ingredients such as exfoliants, alcohol, or acids, and in general, she says, the fewer ingredients the better. She also mentions ingredients such as green tea polyphenols, chamomile and aloe can have a calming effect on sensitive skin. If you have sensitive skin, try Aveeno Ultra-Calming Moisturizer.

Sunscreen If you think you do not need to wear sunscreen in the winter, think again. Snow, sand and water make the need for sunscreen even more important because they reflect the sun’s rays. When buying sunscreen, look for broad spectrum, SPF 30+, and water resistant for 40 to 80 minutes. Apply sunscreen 15 minutes before sun exposure and reapply every two hours, or after swimming or sweating. The American Academy of Dermatology reports that most people only apply 25 to 50 percent of the recommended amount of sunscreen. Therefore, you should be very conscious about both applying sunscreen to make sure your skin is out of harm’s way. It is important that you care for YOUR skin and only use these tips as a guideline. Make sure you love your skin and treat it with the best products available.

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TAILORED SKINCARE BY ANNIE KELLY PHOTO: KATRINA RAGLAND

With a wide range of products on the market, it’s sometimes hard to tell which moisturizing products are best for your skin type and budget. With the help of local dermatologist Dr. Lisa Michels, we’ve broken down by skin type what you should look for to help you best care for yours.

OILY & ACNE-PRONE

Oily skin is shiny and greasy, and common in teens and many adults. If you have this skin type, you should wash your face twice a day, careful not to overwash. Look for an oilfree, non-comedogenic (doesn’t clog pores) face wash containing salicylic acid or benzoyl peroxide, either of which help prevent breakouts. A great product to try is Kiehl’s Ultra Facial Oil-Free Gel-Cream. For a less expensive alternative, try Burt’s Bees Natural Acne Solutions Daily Moisturizing Lotion. 52

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DRY

Dry skin is flaky, itchy or rough. To care for dry skin, rinse in the morning with cool water to help retain moisture and wash with a gentle cleanser at night. Dr. Michels recommends cream-based, soapless, or minimal detergent cleansers and applying moisturizer to damp skin. Apply moisturizer after showering or wetting your face, or simply whenever your face feels tight or flaky. If you have dry skin, try using Clinique Moisture Surge Intense Skin Fortifying Hydrator.

COMBINATION

Combination skin is dry in some areas while oily in others. Dr. Michels recommends you use a gentle, soapless facial cleanser paired with a medium-weight moisturizer. This allows the skin to “retain its own natural moisturizers.” If you have combination skin, try using Clean and Clear Dual Action Moisturizer; it is inexpensive and useful.

Not all skin is created equal. Here’s our guide on the best moisturizers for you, by skin type.

SENSITIVE

Sensitive skin may sting or burn after product use, so wash your face once a day with hypoallergenic and fragrance-free products. Dr. Michels suggests staying away from harsh exfoliants, alcohols, or acids in your cleansers. In general, the fewer ingredients the better. Ingredients such as green tea polyphenols, chamomile and aloe are great though, and can have a calming effect on sensitive skin, says Dr. Michels. If this is your skin type, try Aveeno Ultra-Calming Moisturizer.

It’s important that you care for YOUR skin and only use these tips as a guideline. You love your skin, so always treat it with the best products available for your needs.

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___________________DIY FACIALS BY KIMBERLY COLEMAN PHOTO: KATRINA RAGLAND

Between balancing a social life and a full course load of classes, it can be tough to find the time to treat yourself to a well-deserved spa day. And, if you’re living on a college student budget, you don’t exactly have the money to empty your wallet on expensive weekly spa treatments. So if you’re broke but want to get the facial treatment of the rich, here are a few simple, easy, and edible facemasks that will not only save you from shelling out hundreds, you won’t need to leave the comfort of your dorm room in the process. BANANAS & CREAM MASK ¼ cup Heavy Whipping Cream, 1 Banana, ¼ cup Honey The vitamin C, potassium, and biotin in bananas, along with the lactic acids in whipped cream, work at improving the complexion by soothing irritation, shrinking pores, and smoothing skin. Blend the banana and honey, then slowly stir the mixture into the heavy whipping cream. Slather the mixture on your face, and allow it to sit for 10-15 minutes. Then, rinse with lukewarm water. GREEN TEA FACIAL MASK

a tablespoon of green tea powder into a small bowl and mix it with a few drops of water to give it a creamy consistency Gently scrub the mixture onto your skin. Allow the mask to dry for five to ten minutes before washing it away with cold water.

Freshen up your face with one of these dormfriendly treatments.

OATMEAL AND HONEY SCRUB Oats, Honey, Water Oats are packed with natural cleansers that rid skin of dirt and oil, while the honey prevents aging and helps shed dead skin. Mix a handful of oats, a squeeze of honey, and a little bit of water into a bowl. Lightly massage the mixture onto your skin, then gently rinse with water. CUP O’ JOE FACIAL SCRUB Olive Oil, Coffee Grounds This coffee-filled mixture is the perfect kickstart to your day. The olive oil is moisturizing and hydrating for the skin, while the coffee grinds act as a gentle scrub, removing dead layers of skin to reveal glowing skin underneath. Mix the coffee grounds and olive oil; the ratio is three tablespoons of coffee for every two tablespoons of olive oil. To use, simply take a small amount of the mixture and gently scrub onto your skin. Then, rinse thoroughly with water.

Green Tea, Water, Mixing Bowl Green tea leaves are rich in antioxidants that reduce inflammation, slow aging, and protect skin from sun damage. Scoop

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all about aromatherapy Inhale, exhale, and let the essential oils do the rest. BY SABRINA GOLDBERGER ILLUSTRATION: ALENA SCEUSA

College life can leave us craving some much-needed stress relief. If you’re looking for an easy and effective way to unwind the daily coil, you should try aromatherapy. Aromatherapy uses the natural oils of flowers and other organic plant materials as a tool to improve physical and mental well-being. Applying essential oils to your skin makes up only one area of aromatherapy; there are plenty of ways to benefit from these extracted oils, all of which promote the unity and wellbeing of your mind, body, and spirit. Candles, incense, lotions, and compresses are just a few. Aromatherapy can help with anxiety, stress, insomnia, aches, fatigue, and even depression. However, it can be hard to navigate which oils you should choose, so here’s a quick guide to help you pick out what’s best for you.

For balance and connection, look for... Frankincense. It brings mental peace and clarity, strengthens the immune system, and has regenerative properties. Throughout the day, there are forces that can throw us off our game, like a bad exam score, a fight with a friend, or a case of seasonal depression. The fragrant frankincense is sweet, clean, and fresh, with an earthy tone that will help you stay grounded amidst the stressors working against you.

For energy, look for... Peppermint essential oil. It’s a fresh, revitalizing oil that’s known to spark your energy. It has a cool, awakening feeling that will ease tensions, stimulate your senses, and enhance alertness. As spring closes and your summer internship or job search approaches, peppermint will give you that healthy kick you need to make it through, from finals to fall semester.

For purifying powers, look for... Juniper berry essential oil. Juniper and its berries are common ingredients in incense, mostly for their cleansing abilities. Use a juniper spray mist, diffuser, or candle to purify your surroundings. If you’re wading a conflict with your roommates, light a juniper berry candle to diffuse the tension and clear the air—literally. Juniper berries are

WHAT THE HEALTH

also a natural antiseptic and anti-inflammatory, and can be used topically to combat acne.

For relaxation, look for... Lavender and chamomile. Lavender is one of the more popular oils in aromatherapy because it soothes so many different ailments. It is both physically and mentally calming: it reduces anxiety, enhances good sleep, fights stress, and also helps with skin care, itchiness, and burns. Roman chamomile is a calming oil. It is aromatic and sedative—making it a powerful combination for those who want to relax and ease away stress.

If you want to try aromatherapy... a few places in Syracuse offer services and materials. SpaZend advertises a holistic experience and offers aromatherapeutic treatments. Syracuse SoapWorks makes their own bath and body products using only natural ingredients and essential oils. They offer handcrafted soaps, skincare products, and candles, each made without any artificial coloring or fragrances.

So next time finals week winds you up, christen a nice bath with a few essential drops, relax, and breathe in the wonder of aromatherapy.

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Pinterest Hack!

D.I.Y. organic cleaner

What the Health has put this homemade, all-natural cleaner to the test. BY MARLENA AHEARN

If your apartment or dorm is anything like mine, it could probably use a good cleaning. After a long winter, it’s hard to find the motivation to get up and deep clean your apartment. Now is a great time for an intense scrub-down, especially if you’re moving out—cleaning up is a step towards getting your security deposit back. Besides, nothing feels as good as waking up to a fresh space. Instead of spending money on chemical cleaners, I opted to try a simple do-it-yourself all-purpose cleaner I found on Pinterest. Going all-natural has been a part of my life for years, but when I moved into my own place, it was hard to find ways to keep my apartment clean without using bleach or other harsh chemicals. An admitted neat-freak and meticulous when it comes to sanitizing everything, I knew I needed a product that did it all. This time, I tried making my own essential oil based cleaner. Here’s how it’s done:

Step 1: Pick your essential oil

Essential oils are mild, but effective, according to the Society for Applied Microbiology. After researching the benefits of many kinds of essential oils and sniff-testing the best, I decided to go with lavender and tea tree oil. When making your own cleaner, you can pick one of your favorite scents or mix several for different combinations of scents and benefits based off your needs. My top four recommendations are: Lavender- Soothing, antiseptic, and antimicrobial. Smells great but packs a punch to disinfect any surface. Lemon- An antimicrobial and antiseptic remedy that is linked to improving your mood. It’s also excellent for cutting through grease and grime in the kitchen. Citrus/Orange- Citrus or orange essential oils are antifungal and eliminated bacteria like E. Coli and salmonella. It’s also used in aromatherapy to alleviate anxiety and nervousness. Tea Tree- Antimicrobial, antifungal, antiseptic, bactericidal, and insecticidal; this oil gets the job done. If you’re looking for heavy duty cleaning, this is essential. Pair with a fragrant oil for a perfect match.

Step 2: Pick your container

Essential oils, though effective, can help the chemicals found in plastic to leach onto your solution. Making your own glass spray bottle can prevent harmful plastic chemicals from entering your all-natural cleaning solution. If you’re avoiding harsh chemicals in your cleaning solutions, be sure to avoid contaminating your all-natural project. You can find glass spray bottles online, but they’re just as easy to make. It took me less than a minute to make my own with an old apple cider vinegar jar and a recycled spray nozzle.

Step 3: Make your cleaner The Recipe ⅔ cup Water ⅓ cup white vinegar 20 drops of essential oil Fill up your glass bottle with water and vinegar, add essential oils and shake. That’s all it takes. Use in the kitchen or bathroom, for all your cleaning needs. The spray bottle mists the fragrant solution anywhere you need it. Follow the cleaner with a microfiber cloth or paper towels. But be warned, it’s easy to spend a whole afternoon in this cleaning groove, breathing in the aromas. This DIY cleaner lasted me well beyond my initial deep clean, and made keeping things fresh-smelling and sanitized much more pleasant.

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CORELIFEEATERY

WHAT THE HEALTH

get out of town

BY MIA ROSSI PHOTOS: KATRINA RAGLAND

Getting off campus to eat is always a treat, especially after spending weeks loading your plate with the same dining hall meals. However, going out to eat often means sacrificing healthy habits and giving into the temptations of large portions, rich desserts, and general over-indulgence. But, Syracuse may have a solution to the problem of unhealthy eating while dining out: CORE. This healthconscious cafe offers salads, grains bowls, broth bowls, and an array of naturally infused drinks and lemonades. Core’s philosophy of making food a “true energy source” is evident in their wide array of nutritious menu options. Their meals include super foods from avocado to quinoa

and farro blends, housemade hummus and antibiotic free chicken, combined with flavors like sriracha, lime cilantro jalapeño vinaigrette, and thai cashew dressing. Diners have the option of choosing to make their own grain bowl, broth bowl or salad, or choosing from one (or more!) of Core’s signature creations. Sophomore Sydney Trager loves the focus on health that diners get at Core. “It’s the only food place in Syracuse that actually makes me feel healthy. Eating salads on campus just isn't the same as eating at Core,” she said. Trager’s Core favorite is one of their creations: the Mediterranean bowl. “It has falafel and hummus in it, so I know that

I’m getting a lot of protein.” Not only will Core diners get a protein packed meal, but also one that is also free of GMOs, artificial colors, sweeteners, and artificial additives. The eatery also focuses strongly on bringing in local products, so diners know they are getting the freshest ingredients on their

“It’s the only food place in Syracuse that actually makes me feel healthy.” plates or in their bowls. So, if you’re looking to get off campus for a bite to eat, step into Core for one that is healthy, locally grown, and won’t leave you feeling guilty about indulging.

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PHOTO BY DREW OSUMI

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