what the health
THE LATEST BUZZ ON FITNESS, NUTRITION AND WELLNESS WINTER 2013
GIRLS WHO LIFT WE’RE PUTTING THE BULKINESS MYTH TO BED
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PLUS
Tips for beginners from our experts
GADGETS THAT WILL CHANGE THE WAY YOU WORK OUT
THE PERFECT GIFT
LULULEMON LOOKS FOR THE SEASON
True Story: I am
a 21-Year-Old Cancer Survivor
contents WHAT THE HEALTH // FALL 2013 FEEL GREAT
12 Online Social Fitness Communities // Why sharing your health journey online can do you good
13 Pilates vs. Yoga // Know the difference between these two stress-relieving workouts.
14 The Best Workout for You // Do what you
love! Find the workout that best suits your interests and abilities.
Collegiate Chemotherapy // A profile of an SU student and her battle with cancer
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16 Get Fierce // Put on those gloves and punch your worries away!
18 Healthy Traveler //Going abroad? Find out how to stick to a healthy lifestyle.
FRONT OF BOOK 6 TED Talks //Get inspired by these speakers who
EAT SMART
share their best health-related stories and advice.
7 DIY // An easy 6-step stress ball tutorial to
21 More Than Just a Number // Why counting
8 Cheers to Vegan Drinks // How to stick to your
23 Switch it Up // Olive oil alternatives that can
de-stress during finals week
calories isn’t enough
spice up your meals
vegan diet at the bar
9 Best Hair Products // Keep your hair smooth and
25 Sweet Tooth Holiday // Three skinny dessert recipes that won’t break your diet
soft even on the coldest days.
10 Herbalife and Herbaliving // The supplement
27 Going Gluten-Free // Is this trend really worth
that might be the missing puzzle piece in your diet
You’ve Got Questions? // We’ve got answers.
give your thumbs a rest, p. 53
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WHAT THE HEALTH // WINTER 2013
the follow?
49 Ladies Who Lift // Pumping iron isn’t just for the frat guys.
58 ’Tis The Season // Check out
these 7 health gadgets that are perfect for the tech guru on your list.
FEATURES
GET WELL
29 Room Raiders // An inside peak at what goes on among roommates behind closed doors
30 Au Naturel // 10 natural techniques to
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On the Loose // Why the FDA needs to
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BPA: A Risk Worth Taking? // Why those
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A Pain in the Neck // The physical pitfalls
energize your body
32 Seasonal Blues // Syracuse winters may
impact your health—and we don’t mean just a runny nose.
34 Active Minds // How exercising while studying can earn you that A
regulate the use of dietary supplements
numbers on your water bottles are worth a second look of too much tech
BACK OF BOOK
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Get Out of Town // Forget hitting the
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Amateur Chef // Frittata recipes that will
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North Poll // What students have to say
books. Hit the slopes of Toggenburg Mountain instead.
satisfy every palate
fritattas fresh out of the oven, p. 56
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It’s Getting Hot in Here // WTH gives you the sneak peek on Lululemon Syracuse’s best winter workout looks. WINTER 2013 // WHAT THE HEALTH
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“
to share my “sweets with others! ”
MY #1 TIP FOR STAYING ON TRACK DURING THE HOLIDAYS IS _______.
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EDITOR-IN-CHIEF
Leanna Garfield outdoors with skiing, “ getting sledding and ice skating! ”
CREATIVE DIRECTOR
Shirley Chang
PHOTO DIRECTOR
Laura Palladino
EDITORIAL DIRECTOR
Paige Carlotti
PUBLIC RELATIONS DIRECTORS
Cristina Baussan
MANAGING EDITOR
Cristina Baussan
SOCIAL MEDIA DIRECTOR
Noemi Henriquez
SENIOR WEB EDITOR
“
Juliana LaBianca
pretending that calories don’t count this time of year.
”
SENIOR EDITORS FRONT-OF-BOOK
Elizabeth Searight GET WELL
Alexa Voss EAT SMART
Sydney Karp
“ thinking spring break! ”
FEEL GREAT
Cristina Baussan FEATURES
Paige Carlotti BACK-OF-BOOK
Ediva Zanker
ASSISTANT EDITORS
Lindsay Dolak, Madysan Foltz, Melina Martino, Gilmarie Perea-Ruiz, Danielle Roth
don’t. I give myself “Iover to the eggnog, Elvis Presley Christmas Pandora and fuzzy ankle socks. It’s the holidays after all.
”
WRITERS
Gigi Antonelle, Camille Bachrach, Cristina Baussan, Samantha Breault, Paige Carlotti, Stephanie Chan, Jocelyn Delaney, Samantha DeTore, Lindsay Dolak, Tina Ferraro, Titiana Fogt, Madysan Foltz, Leanna Garfield, Sara Gatcomb, Nicole Harris, Danielle Hay, Kate Johnson, Juliana LaBianca, Abby Maddigan, Abigail Moore, Nora Patwell, Gilmarie Prez-Ruiz, Khija Rockett, Shannon Rosenberg, Danielle Roth, Jillian Thaw, Alexa Voss, Ediva Zanker DESIGNERS // PHOTOGRAPHERS // ILLUSTRATORS
Cristina Baussan, Emilie Benyowitz, Paige Carlotti, Allison Catania, Shirley Chang, Diana Chin, Sarah Collins, Annika Downs, Nicole Egan, Leanna Garfield, Elizabeth Grant, Jennifer Hale, Laura Palladino, Alyssa Pauker, Erin Perkins, Amanda Piela, Evie Soileau, Ariel Weiss
go to the gym in “tothe morning before the big holiday feast.
CONTRIBUTING BLOGGERS
food indulgences as “ toan use incentive to work out. ”
Samantha Breault, Kelsey Caminiti, Morgan Chamberlain, Lara Gould, Caleigh Gran, Tatiana Fogt, Arielle Franklin, Juliana LaBianca, Marisa Malanga, Zoe Malliaros, Delilah Mulgannon, Onaika Mootoo, Nora Patwell, Casie Popkin, Sarah Richheimmer, Elisabeth Webber, Aisling Williams LULULEMON MODELS
Gabrielle Garofalo, Noemi Henriquez, Jake Irvin, Leigh Miller, Khija Rockett, Matt Snedeker, Evie Soileau
TWEET US YOUR WINTER FITSPIRATION @WTHONLINE
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letter from the editor LEANNA GARFIELD
F
or foodies like me, December is always the toughest month to stay in shape. It’s the time of year when we’re invited to fill our bellies with gingerbread cookies, holiday ham and of course, spiked eggnog. And as a young lady studying in a city where it snows more months of the year than not, it can be hard to convince myself to hop out of my fleece footie pajamas and into my workout wear. The holidays can seem like a period of endless temptation, but I promise, there are many reasons to keep active and celebrate the last few days of 2013. As you watch the snow fall and snuggle up next to your MacBook Pro, binge on the best health-related TED talks, p. 6, for some extra motivation to make it to the gym. And don’t be afraid to try a new regimen to spice up your winter workout, p. 14. When you crave a sweet reward for your hard work, try a few of our skinny holiday dessert recipes on p. 25. But before we can smooch under the mistletoe or ring in the New Year, we must first hit the books. To stay naturally energized for finals, try brewing a cup of yerba mate instead of coffee, p. 30. December is also a month when we can feel most like ourselves. When we surround ourselves with family, friends and other familiar things, we truly begin to feel at home. So, I hope you take a holistic approach to health this season and into the new year. Health should not be just a number on a scale, but how you feel in your own skin. I try to celebrate my fitness achievements in small triumphs: the ability to bike up the rolling Syracuse hills or even just remembering to get a full eight hours. For now, I invite you to cherish these moments with your family and friends before life returns to its usual hectic state. Slow down and take care of yourself--in every sense. Cheers,
As well as the issue, I hope you enjoyed this semester’s kickoff of our free fitness series. We always like to find ways to thank our readers, and we thought these classes were a great way to give back. So when the spring semester starts anew, get ready for round two! We’re bringing back Pilates, Zumba, cycling and more. Stay tuned, and see you there!
FRONT OF BOOK
Health Ideas Worth
Spreading
WTH brings you some of the best TED Talks about health, fitness and wellness. story by // Sara Gatcomb
Ideas are meant to be shared. In 1984, architect and graphic designer Richard Saul Wurman began what would become an intellectual movement: conversations intended to spark intellectual curiosity in the minds of those who chose to listen. Thus, TED talks were born. These ground-breaking and thought-provoking presentations spread ideas to impact the world at large. We’ve compiled a list of the best health-related TED talks. Take a look, and be sure to watch on WTH’s new iPad app.
Christopher McDougall: Are We Born to Run?
photo courtesy of James Rexroad
In this 2010 TED talk, author and journalist Christopher McDougall analyzes our modern relationship with running. Although he discusses the topic more in depth in his book, “Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen,” McDougall concludes that humans’ greatest strength has always been running long distances in intense heat. He provides a series of anecdotal mysteries that make this TED talk a fun and fast-paced must-watch.
“WHEN IT COMES TO RUNNING IN HOT HEAT FOR LONG DISTANCES, WE’RE SUPERB. WE’RE THE BEST ON THE PLANET.”
Kevin Breel: Confessions of a Depressed Comic
“THE ONLY WAY THAT WE’RE GOING TO BEAT A PROBLEM THAT PEOPLE ARE BATTLING ALONE IS BY STANDING TOGETHER, BY STANDING STRONG TOGETHER.” photo courtesy of Scandic Hotels
photo courtesy of Kevin Breel
For an insight into mental health, 19-year-old writer and comedian Kevin Breel openly talks about his 6-year struggle with depression in this TED talk from May 2013. Breel discusses the negative stigmas that surround those with depression and how they can prevent those suffering with depression from getting help. Breel’s moving discussion is certainly the first step in recognizing depression as a legitimate concern.
Jamie Oliver: Teach Every Child About Food British TV Personality, Jamie Oliver, steals the stage with his proposals to end obesity and diet-related deaths in the world. Oliver, winner of the 2010 TED prize, shocks the audience with death statistics (i.e. obesity is the third leading cause of death in America). Oliver pins the cause of these issues on a lack of food culture in modern homes, lack of food education and the labeling and quality of easily accessible foods.
“I WISH FOR EVERYONE TO HELP CREATE A STRONG, SUSTAINABLE MOVEMENT TO EDUCATE EVERY CHILD ABOUT FOOD, INSPIRE FAMILIES TO COOK AGAIN AND EMPOWER PEOPLE EVERYWHERE TO FIGHT OBESITY.” Interested in hearing more from TED talks? Check out TED.com or the upcoming TEDxSyracuse University event on February 13, 2014.
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WHAT THE HEALTH // WINTER 2013
Let Go of Stress
Grab a better hold of your life with DIY stress balls story by Danielle Roth // photos by Laura Palladino
Breathe in. Breathe out. Think about it. These are the basics of mindful activities – focusing on the moment. Mindful practices concentrate on one mantra. This mantra, or focal point, could be counting, being aware of your breath or focusing on a point of your body. It’s all very elementary, according to Kurt Stavenhagen, a professional writing instructor and a Composition and Cultural Rhetoric Ph.D. candidate at Syracuse University. “I think that’s the quality of mindfulness that I love the most,” he says. “It’s amazing how much a simple mantra can actually be something that is so releasing and wonderfully focusing,” says Stavenhagen. Stavenhagen brings the concepts of mindfulness into his daily life. Whether he is getting ready in the morning, teaching or doing hobbies like bee keeping, he aims to be present in the moment. By combining aspects of mindfulness, the creation of stress balls and other do-it-yourself crafts can be even more relaxing. Stavenhagen suggests to work on a project from beginning to end without judgment or stopping. “I think that separation between editing and creating is really important,” he says. “There are times when you just need to let yourself play like a child without trying too hard to go back and try to fix something.” Don’t self-criticize. That’s a good lesson in life, especially while crafting. Negative thinking takes away from the relaxing and playful aspect of the activity. “Any editorial work that involves judgment is important, but that should come after you give yourself a full run at creating,” says Stavenhagen. Crafting mindfully could be compared to another activity such as free writing. Essentially, this is when someone writes for a period of time without stopping or editing. All words are thrown onto the page without second thoughts or hesitation. If you choose to practice mindfulness, the benefits of de-stressing will be evident. These activities have reduced stress and increased concentration. Incorporating mindfulness into life can potentially decrease anxiety and depression. It’s important to take yourself lightly, says Stavenhagen. “You should be able to look at your life from the perspective of ‘Wow, I’m lucky to be here,’” he says. “When I walk out in the morning, I hope to be aware that the crow is calling out to my left and which direction the breeze is blowing from. I let my cat rub against my leg, then reach down and say, ‘How are you?’ I’m respecting life around me,” he says. Stress balls can be a great way to de-stress. So, get crafty and don’t sweat the small stuff.
You will need: -2 Balloons -Play-Doh -Scissors -Sharpie
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1
Cut two inches off the top of the balloon to fit the Play-Doh ball.
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4
Roll the Play-Doh up into the balloon.
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Form a ball out of the Play-Doh.
If you have another balloon, you can put the stress ball inside for a cleaner look.
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Get creative! Draw on it with markers. Tie a ribbon onto the knot. Add a fun yarn pom-pom.
WINTER 2013 // WHAT THE HEALTH
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FRONT OF BOOK
Vegan Night Out
Staying on track while throwing them back just got a whole lot easier. story by Jocelyn Delaney // photos by Laura Palladino
Autumn Sangria: Serves 8 1 cup Three Olives vanilla vodka 1 cup raw sugar 2 cups apple cider ¼ teaspoon pumpkin pie spice 2 sliced honey crisp apples 2 sliced pears 1 sliced orange 2 bottles Pinot Grigio
A
fter a week of making healthy food and exercise decisions, the last thing you want to do is sabotage your hard work for a weekend binge. Here are some tips to keep your night out vegan. While some popular drinks are vegan, it can also depend on added ingredients in mixed drinks. “As long as you have at least three in mind as your go-to, then you shouldn’t have
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a problem,” says Zile Jones, a senior nutrition major at SU. Svedka, Bacardi and Jameson are brands you can rely on to keep you on track. Vegaholic app ($0.99) contains 13,000 entries on vegan beer, wine and alcohol. It also keeps track of information data updates, making it the perfect source when you are looking to explore other options at restaurants or liquor stores.
WHAT THE HEALTH // WINTER 2013
Avoid these ingredients: • • • • •
Gelatin, made from bones and connective tissues Isinglass, made from fish bladders Casein, derived from milk Chitosan, made from crustaceans Egg Albumen, or egg whites
WTH Pro tip: Keep a list in your phone so you never forget these.
Secrets to flawless hair
for 25 dollars or less WTH UNLOCKS THE BEST HAIR CARE PRODUCTS FOR YOUR DAMAGED STRANDS. story by Ediva Zanker // photo by Erin Perkins
As we approach the holiday season, the harsh weather can wreak havoc on our hair. Try these inexpensive products that won’t deplete your holiday budget.
For brittle hair:
Organix FX Moroccan Moisture Healing Argan Oil Spray $6 This oil is made with Vitamin E, which rehydrates hair follicles. To get the most out of an at home hair treatment, apply it at night. This allows the Vitamin E to circulate throughout the scalp. Use only once a week for shiny strands.
For dead ends:
Avon Advance Techniques Dry Ends Serum $5 Serums are good for smoothing your hair follicles and moisturizing dry stands. For best results, look for ones labeled “lightweight.” Use before straightening, blowdrying or curling every day to obtain silky, healthy looking hair.
For colored hair:
Bosley Bos-Defense $23 This three-step treatment helps restore hair damaged from excessive dying. After use, wash your hair every two days with a color-protecting shampoo. John Frieda’s Brilliant Brunette, Sheer Blonde and Radiant Red work to protect against brassy and lackluster hair and can be found at most local drugstores.
For greasy hair: Got2b Fresh Full Dry Shampoo $7 Have greasy locks and in a rush? Try a dry shampoo. Got2b gives hair volume but also prevents your strands from looking dull or greasy. Throw your mane up into a soft ponytail and amp up the shine with this product. Seven dollars can buy you time and more radiant hair.
photos courtesy of Google Images
For dandruff:
Clear Scalp & Hair Beauty Therapy Mask $6 Comb the mask through your hair. Then put a shower cap over your head so that your scalp absorbs the moisturizing ingredients. This product is ideal because of its low price and ability to work on all parts of the hair.
FALL 2013 // WHAT THE HEALTH
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OP-ED
Shake Your Weight Off AN HERBALIFE MILKSHAKE COULD BE JUST WHAT THE DOCTOR ORDERED. story by Abigail Moore // illustration by Sarah Collins
Herbalife is one of many nutritional supplement companies booming in today’s health and fitness industry. Currently sold in 80 countries, the high profile company has 150 athlete sponsorships around the globe such as LA Galaxy, a major league soccer team, and Primal, a professional women’s cycling team. Herbalife’s popularity is due to the company’s promise of nutritional superiority. Their products are said to help with weight management, personal care, fitness and nutrition. The number one goal is to help people lead healthy and active lifestyles predominantly through weight loss. In a world where 90 percent of American diets have room for improvement, Herbalife could be that missing puzzle piece. The idea behind Herbalife is that the customer will substitute one meal per day for a shake. They will also consume two more nutritional meals balanced with vegetables, protein and carbs, while exercising adequately. Herbalife says that it’s acceptable to supplement up to two meals per day with shakes. Herbalife predicts users will most likely see a decrease in body fat if they regularly follow one of these plans. Similar shakes, tablets and formulas have also been developed to meet
the needs of different fitness goals. While Herbalife attempts to target a wide audience, the majority of the company’s customers are college students. According to BioMed Central’s Nutrition Journal, Herbalife’s weight loss shakes help them lose more body fat, compared to those who consumed other protein shakes. While this isn’t a one-size-fits-all diet, below is a table
THE NUMBER ONE GOAL IS TO HELP PEOPLE LEAD HEALTHY AND ACTIVE LIFESTYLES AND MOST PROMINENTLY WEIGHT LOSS. stating pros and cons that may help you decide if Herbalife is right for you, or something to pass on. Ultimately, it’s up to consumers to determine what may inch them closer to their fitness goals.
ASK WTH! Don’t fret, we’re here to answer your burning health questions. advice by // Madysan Foltz IS THERE A TIME OF DAY THAT'S BEST TO EXERCISE? Timothy Wright, television, radio and film sophomore
It depends on your fitness goals. For weight, there is not a specific time of day when you will lose more calories. But the time of day does affect your mood. If you are more alert during a certain time of day, then you’re going to give it your all. However, avoid working out right before bedtime because it raises your temperature and heart rate, which can disrupt your sleep cycle.
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IS IT BETTER TO EXERCISE ON AN EMPTY STOMACH OR A FULL STOMACH AND BEFORE OR AFTER A SPECIFIC MEAL?
I WANT TO TONE AND BUILD MUSCLE, BUT, AS A WOMAN, I’M WORRIED ABOUT BULKING UP. HOW CAN I AVOID THAT, ESPECIALLY WITH MY ARMS?
Anjela Latcheva, television, radio and film junior
Liora Sanchez, English and textual studies junior
The short answer: neither. You don’t want to exercise on an empty stomach, but you also don’t want to exercise right after a feast. For the best results, have a little snack both before and after working out. Carb-up with your favorite fruits before hitting the gym and replenish with a protein.
The average American woman does not produce the amount of testosterone needed to bulk. My advice for toning up your arms is this tried-and-true regime: eat lean and lift mean. All fitness pursuits begin in the kitchen. It’s really that simple. You can be working out like a madwoman, but if your diet is poor, you will have a significantly harder time reaching your goal weight. For more information, check out our cover story on page 49.
WHAT THE HEALTH // WINTER 2013
FEEL GREAT FALL 2013 // WHAT THE HEALTH
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FEEL GREAT
One Big Healthy
Family
Online fitness communities motivate their members to pursue an active and healthy lifestyle. story by Camille Bachrach // illustration by Sarah Collins
W
hen you look back at your high school graduation pictures, such a pivotal point in your life, you will want to be ecstatic and share the pictures with everyone to boast about your huge accomplishment. But for Jamie Frezza, a sophomore at Northampton Community College in Pennsylvania, this was not the case. After going to the doctor’s office and further realizing the extent of her unhealthy lifestyle, she decided to change it all. “The doctors told me I was obese and never in a million years did I think I would get to that point,” Frezza says. “They told me if I didn’t change my life around, I would be dying at a young age.” Frezza decided to log her weight loss journey online in order to show the world that anyone can lose weight. “The comments and questions I got about my pictures really made me feel good about myself,” she says. “Fitness communities not only give off good vibes to people but
weight does not define them as a person. “I wanted to share my experience with the world,” Frezza says. “So many people ask me questions and ask me what I did to lose all this weight.” Caitlyn Chiari, a junior at Syracuse University, faced a similar struggle. Her doctor told her that her cholesterol was 240 when it should be 170 for her age. She reached out to a registered dietician and tried to figure out the easiest way she could lose weight at school. Chiari says that losing weight in college was difficult at first. “When is there ever going to be a worse time? You might as well learn these habits when it is the toughest, so that later in life you won’t have to battle them anymore.” She turned to social media because she wanted to receive feedback on her progress and knew she could find motivation online. According to Chairi, social media networks are so easily accessible to college students and have become a huge part of sharing experiences with others. She posts on multiple social media platforms: Instagram, Facebook and her online blog. Chairi posts her weight, progress pictures, recipes, tips and tricks that keep her active and inspired, as well as motivational quotes for her followers. She describes the friends she has made through online social communities as her “saviors.” If she ever gets off track and posts about it, she receives many uplifting comments, she says. Chairi adds that, at first, she was worried about finding an online community, but that if you find a group
I CRIED AT WORK. I THOUGHT IT WAS A JOKE. BUT WHEN THAT SIZE WAS CONSISTENT, I WAS FLOORED. MY WORK WAS PAYING OFF. they also show people who are struggling that there is hope out there.” Frezza posts her progress pictures as well as her workouts to show that what she eats (a lot of fruit, vegetables and chicken) keeps the weight off. She says she wants to prove to others that their
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WHAT THE HEALTH // WINTER 2013
that is completely dedicated to fitness and health, you won’t have a problem. “It will turn out to be an extremely positive experience,” she says. Online fitness communities provide a sense of accountability for members. They form a place of inspiration and support so that users feel encouraged to continue their path toward a healthy and active lifestyle. “You feel awful when you disappoint them. You feel obligated to tell them when you slip up because no one takes any excuses,” Chiari says. “Every time I have a bad day or a bad week, there are people reaching out to me.” Chiari felt a huge sense of accomplishment when she didn’t even recognize herself in the mirror. “I tried on a size eight dress and it was huge on me-turns out that I was a size four,” she says. “I cried at work. I thought it was a joke. But when that size was consistent, I was floored. My work was paying off.” Frezza also had an intense moment of happiness and joy when she finally realized how far she had come. “I was walking around a basketball game last year and they said ‘Jamie? Jamie Frezza? Is that really you?’” Frezza says. “I smiled and said ‘yes it is.’ I went to the bathroom afterwards, looked in the mirror and cried. That was the first time I actually realized how much weight I had lost.”
Hitting the Mats story by Juliana LaBianca // photo by Emilie Benyowitz
PILATES AND YOGA APPEAR SIMILAR— BUT ARE THEY?
I
was instantly relaxed when I arrived to an 8 a.m. yoga class on a dreary Tuesday. There were no loud noises on my way to the studio, my phone had not yet exploded with emails and everyone else in the room seemed just as mellow – the soft, strumming music may have had something to do with it. The following Wednesday’s Pilates class had a completely different vibe. Although the class was in the same Ernie Davis studio at Syracuse University, the lights seemed brighter, everyone was talking before class and a Top 100 playlist sang from the speakers. The difference between the two practices was obvious. “The outcome of Pilates is physical benefit. More so with yoga, you certainly get physical benefit based on the type of practice, but the goal is not necessarily stronger abs or a leaner body. It’s more about the person inside the body,” says professor Donna Acox, a certified yoga and Pilates instructor in the Department of Public Health, Food Studies and Nutrition at SU. From their very beginnings, yoga and Pilates had different themes and goals. The practice of yoga originated in the Hindu religion more than 5,000 years ago as a method of mastering the mind and body. Pilates, however, was developed by Joseph Pilates in the 1920s as a way to overcome the frailties of the body and strengthen muscles without bulking up. A 2011 study published in the Asian Journal of Sports Medicine found that after completing almost six months of daily sun salutations (multi-part flowing yoga poses that require both stretching and strengthening), participants – young men and women – could complete significantly more pushups and pullups, and bench-press significantly more weight than at the start of the study. “The outcome in yoga is not the goal. Not the goal at all,” says Acox, explaining that students are never graded on physical ability during her seven-week yoga iMove class. “They do improve, though,” says Acox. “Some of the students will get headstands or crow stands, depending on their upper body strength.” A 2011 review of Pilates-related science found that
Pilates significantly improved flexibility and balance but only moderately improved muscular endurance. In a small 2012 study on nine non-active women, twice-a-week Pilates practice for nine weeks increased abdominal muscle by up to 20 percent and lessened muscular imbalances there. For Acox’s Pilate’s iMove class, students complete a physical diagnostic at the beginning and end of the course. Acox explains that because the course is only seven weeks, students usually don’t notice a huge change in body composition, but often report feeling stronger and more aware of their bodies, or even increasing the number of pushups and pullups they can do. One thing the professor notices in both yoga and Pilates is that students become more tuned into their bodies and have a better understanding of how to take care of its needs. “If you have terrible posture but you’re not aware of it, how are you ever going to improve?” she asks. For time-crunched students at SU, Pilates is a go-to workout for a quick sweat. “Pilates is direct and to the point. It’s a good balance between intensity and getting a fun workout,” says Khija Rockett, a sophomore nutrition major at SU. “With yoga, there’s a steady pace and lots of stretching and feeling the mind-body connection,” she says. Still others prefer the calming and stretching effects of yoga. “Yoga is a great workout outside of my usual routines of running or playing soccer,” says SU senior magazine journalism major Lexi Crovato. “It tones your body where you wouldn’t naturally think.” As with any form of exercise though, Acox says that you get out what you put in. “First I would recommend that people find an activity that they enjoy. Because the more you enjoy something, the more you do it, and the more likely you are to achieve your goals,” she says. But when it comes to the best type of exercise, Acox says that all fitness is good. “Some is great. More is better. Knock your socks off. Round out your routine. Don’t limit yourself to just one thing.”
WINTER 2013 // WHAT THE HEALTH
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FEEL GREAT
FINDING
YOUR FIT story by Paige Carlotti // photos by Emilie Benyowitz
WHETHER YOU CAN SHAKE IT LIKE SHAKIRA OR FLOAT LIKE PHELPS, WE’VE COMPILED THE LATEST AND GREATEST WORKOUT CLASSES SU HAS TO OFFER, BASED ON YOUR OWN IDEA OF FUN.
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hen you love what you do, you’ll never work a day in your life—and according to recent studies, the same goes for working out too. Research from the University of South Australia showa that when athletes enjoy their workout, they are more likely to stick to their routine and achieve the best results. Lucky for us, Syracuse University recreation services and the School of Exercise Science’s iMove Program offer students a variety of workout classes that fit all interests and abilities.
THE WATER WARRIOR Exercising in the pool is a better workout than most might think. “Being in the water gives you a better overall workout because you are working more muscles than you would on land,” says Eliza Decker Associate Director of Facilities at Archbold Gymnasium. Suzanne Oliver, an assistant professor in the Department of Exercise Science at SU, agrees. “The water provides a novel and destabilizing environment that reverses the experience of gravity. Where you might have to work to oppose gravity in traditional weight training, you work against the resistance of water in the pool.” She also reminds us that you should always hydrate during your swim or water work-out and recommends eating light before jumping in the water. 3 Classes to Try Before Graduating: Zumba Acquatics, Acqua Fitness, and Adult swim lessons
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WHAT THE HEALTH // WINTER FALL 2013 2013
THE DANCER If you’ve been blessed with the rhythm of dance, the possibilities of finding a class that will get you moving are endless. From salsa to ballroom dancing, SU offers something for every kind of dancer. “It’s a different and more relaxing way to work out but still works the muscles you would with taking another fitness class,” says Marissa Angelone, a sophomore communications design major at SU who is currently enrolled in the belly dancing class offered by SU’s Department of Recreation Services. Dancers can expect to gain neuromuscular pathway patterns, balance, grace, agility and stability, says Donna Acox, an instructor in the Department of Public Health, Food Studies and Nutrition at SU. It is a fun way to increase cardiovascular strength and the social component of dancing makes it a great stress reliever, according to Oliver. 3 Classes to Try Before Graduating: Rueda Cuban Wheel Dance, Bellydance, Swing
THE MEDITATOR
THE CYCLER Even though dance classes like Zumba and belly dancing have taken the workout world by storm over the past few years, not everybody enjoys busting a move. So if aerobics doesn’t quite suit your style, saddle up and enroll in a spinning class. “I like biking because you are just focusing on your body and how hard you’re working, not keeping a beat. You can turn off your mind and have your instructor tell you what to do,” says Decker. Additionally, there are a lot of opportunities for interval training by being able to increase and decrease the tension levels on the bike, says Oliver. “The body loves new challenges,” she says.
If you are looking to slow things down and get in touch with your happy place, consider signing up for a mind/ body class. The most important thing to remember before getting started is to find an instructor that works for you. “Look for someone who can guide you and keep you in the zone and therefore contribute to mood enhancement,” says Decker. Aside from increasing flexibility and core strength, mind/body classes empower exercisers with information. “You become more aware of alignment and form while working out and it eventually frees you from the instructor because you become your own teacher,” says Oliver. The classes offer time for spiritual growth, too. “Yoga, for example, allows a time for you to press ‘pause’ on the hecticness of life and be introspective for a bit,” says Acox. “It gives you a sense of balance, groundedness and centeredness.” 3 Classes to Try Before Graduating: Pi Yo, Vinyasa, Yogalates
THE NEWBIE If you’re new to the workout scene or are just getting back on track, begin by meeting with a trainer in order to boost your confidence, says Decker. From there, Oliver recommends enrolling in a class that will provide you with the most information, such as individualized fitness, which tailors a workout to your individual well-being goals. “The most important thing to remember is to explore,” says Acox. “There are so many ways to move your body and there are so many things that will resonate with different people. I can’t think of a more welcoming environment to do so than this campus.”
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FEEL GREAT
Roll With The Punches Boxing is the latest fitness phenomena that gives athletes both the physical and mental stamina to knock out any goal. story by Shannon Rosenberg // photos by Amanda Piela
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unning on an oversized conveyor belt as you stare at the numbers slowly tick by can be a challenge. You are constantly thinking of the long miles ahead before you’ve reached enough distance to burn off those Insomnia cookies you inhaled late Saturday night. Cardio equals less fat, especially when paired with diet, and while running is an efficient way to burn those calories, many people find it boring and do not provide the immediate results that they desire. For all of you sick of the same old bland routine, an engaging, old school sport has re-emerged in the fitness world and it is sure to pack a punch. There is a reason why celebrities, athletes and even supermodels have picked up boxing as their go-to workout. The sport has become a major fitness trend because it encompasses many elements in just one workout. Not only does it improve agility and endurance, but it also tones the muscles and teaches self-defense.
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Joseph Stray, founder and coach of the Syracuse University Boxing team, explains that boxers are able to maintain a healthy lifestyle because it is an explosive and powerful workout. “You are simultaneously mentally and physically stimulated,” he says. Stray has been boxing for almost 10 years and is a former New York State champion. “I wanted to create a boxing atmosphere at SU that provides the same boxing mentality instilled within my nature,” he says. The sport entails two people in a square shaped arena, equipped with padded leather gloves. Each athlete earns points by punching the other person in specific areas of the body. The amount of rounds included in a match depends on the fight and each match lasts around three minutes long with a one-minute break between them. There are few activities can release anger quite like hitting a punching bag. Most boxers get out all of their negative energy in one workout and can spend the rest of
Ready for Action Ediva Zanker, a junior magazine major, tapes her hands before stepping tinto the ring.
the day in a more concentrated, upbeat mood. “Boxing is healthy for you mentally because you learn self empowerment,” Stray says. “The same aspects of boxing can be applied to work settings and life goals. When you want to quit and don’t want to fight anymore, you keep fighting. You have nothing left but you keep fighting.” D.J. Summers, a journalism graduate student at SU, began boxing at the age of 17. He explains that the duration of a training session depends on the boxer’s level of experience, but usually ranges from an hour and a half to two hours. “A pro might do two, two-hour workouts in a day. An amateur might only train three days per week for an hour,” Summers says. According to Summers, a typical boxing workout usually begins with roadwork, a form of cardio conditioning such as running or interval training. “Most boxers try to get out there for 40 minutes to an hour to build up their stamina,” he says. “Roadwork wins fights. If your lungs give out and the
Packing a Punch Boxing student, Phillip Gyampo, is ready for a knockout.
other guy’s don’t, that’s when you get knocked out.” Before starting their circuit, Summers explains that boxers warm up by stretching and performing leg exercises. A circuit consists of different routines such as jump rope, shadow boxing and sparring. Each exercise lasts for three minutes and can be repeated three to eight times depending on the athlete’s fitness level.To complete their workout, boxers turn to strength training where they focus on abdominals, legs, arms and chest, says Summers. For best results, coach Stray recommends attending boxing sessions three times per week.He says boxing teaches athletes how to maintain focus and discipline. But a challenge that most beginners face is staying relaxed and composed. “Every boxer has the same fear; the difference is how you handle your emotions,” Stray says.
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FEEL GREAT
HEALTHY TRAVELER GAINING WEIGHT WHILE TRAVELLING ABROAD IS A COMMON FEAR FOR STUDENTS. ALUMS SHARE ADVICE ON HOW TO SEE RESULTS WHILE STILL SEEING THE SIGHTS. story by Abby Maddigan // illustrations by Diana Chin
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raveling abroad is a fulfilling experience to say the least. You are given the opportunity to immerse yourself in a completely different environment and culture. Once the application process is complete, the flight is booked and living arrangements are made, then comes the time when students dwell on what their lifestyle may become. What some students forget to consider is their health. Here is how a study abroad student can keep on track while having a great experience overseas. Although it is important to be health-conscious while you’re traveling, the choices you make should never take away from your experience. “I don’t know if I would be so focused on this American obsession with weight gain,” says Donna Acox, an adjunct professor in the Department of Public Health, Food Studies and Nutrition at Syracuse University. “I think I would immerse yourself in the cultures you’re in and eat indigenously like the people of the cultures you’re visiting.” One thing that Acox recommends is that students adapt to new portion sizes. If they adjust to the smaller portion customs that exist in other countries, it is likely that they won’t overeat. Dr. Horacek, a nutrition science professor at SU, says that students shouldn’t think about limiting their diet or keeping things in check, but more about getting in touch with hunger and fullness. Each destination will offer different foods and
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customs, so the easiest way for students to watch their diet is to eat when they’re hungry, and stop eating when they’re full, says Horacek. Senior international relations major Annina Kull has studied abroad in Florence, Strasbourg and Istanbul and encourages students to experiement with the local food. “Definitely take advantage of all of the markets that they offer,” says Kull. “They’re a lot of fun, definitely cheaper and you’ll find some really cool fruits and veggies that you’ve never seen before.” While it is smart for students to be conscious of their diet, paying attention to physical activity is also vital. “You want to be able to ‘eat, and drink and be merry’ while still doing stuff to keep your fitness level up so you don’t gain weight or get out of shape,” says Maggie Thomson, a fitness instructor at SU. Many students who returned from abroad said exercise was one of their largest struggles, either because of location or because of time. “I feel like when you’re abroad, you do so much and see so much that you don’t even have time to think about eating as a hobby, it’s more of a necessity,” says Caroline Appert, a senior advertising major. “The bigger problem is finding time to exercise.” Before leaving SU, Appert said she was nervous about staying in physical shape. With this in mind, she took advantage of the university sports teams, where she joined the running club, met friends and was able to travel to different parts of the city.
Except Chile, many other abroad destinations offer activities to help students stay in shape. Jennifer Horvath, the marketing and communications manager at SU Abroad, says there is a student services staff at SU Abroad centers who help students get involved in different activities. “Find an activity you love abroad, and do it,” says Horvath. “We offer scuba classes in Madrid and a sport management summer program in Australia. You can run marathons or dive in-depth to Mediterranean cuisine--find your passion and pursue it.” Horvath adds that, in the past, students have run marathons in Paris and Rome For the less physically active, there are still simple ways to stay in shape while abroad. Sight seeing is an exercise in itself, says junior accounting and entrepreneurship and Emerging Enterprises double major, Dani Alderman. Currently studying abroad in London, Alderman says she walks a couple miles on average per day just by exploring the city. Another great technique for staying in shape while abroad is using Tabata, a type of interval training that originated in Japan. You can download the app, which provides a timer and tracks your workout. The purpose of Tabata is to push yourself, says Thompson. You do any exercise you want as hard as you can for 20 seconds with 10-second breaks and repeat it eight times. “You don’t have to belong to an expensive gym, or have equipment,” Thomson explains. “All you need is a space in your living room, bedroom or in the park.” For students who anticipate trouble with working out,
Alderman says it’s best to think ahead. “It’s important to think about your schedule before you go, but be realistic about it,” says Alderman. “If you’re going to be traveling on the weekends just pick a few days that you can definitely put forth the effort to workout.” While getting all of these things in check is important, Acox says students need to be more concerned with embracing the abroad experience and experimenting; the rest will follow. Horacek agrees that students shouldn’t shape their schedule abroad around their fears of gaining weight. “You’re going to experience a new culture, a new way
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EAT SMART
COUNTING
CALORIES story by Lindsay Dolak // photos by Amanda Piela
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ou can’t compare apples to oranges;
but what about peanuts to potato chips? For many health-conscious Americans, comparing foods and checking calorie counts is a major part of mealtime. Although counting calories is not a new phenomenon, the calorie content of foods is growing in importance to the public. A number of government initiatives have made it easier for consumers to keep tally of their intake, but counting calories comes with a cost. For decades many popular diet and weight loss
TRULY HEALTHY EATING REQUIRES PAYING ATTENTION TO MORE THAN CALORIE COUNTING AND CUTTING. programs have been rooted in the idea of lowering the number of calories to lose weight. Truly healthy eating, however, requires paying attention to more than counting and cutting calories. Put simply, a calorie is a unit of energy. It is literally the amount of energy required to raise the temperature of a gram of water by one degree Celsius. As the obesity epidemic continues to climb in America, a more health-conscious public is
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people divorce it from quality and quantity and I think that’s where some calorie obsessors miss the message.” It’s true that in order to lose weight, a calorie deficit is necessary and the numbers on the scale will budge by simply burning more calories than those consumed. But the sacrifices to mental and physical health can be severe. When you only consider caloric density, nutritional density is
RECOGNIZING FOODS ONLY BY A NUMBER INSTEAD OF THEIR ACTUAL CONTENT STEALS FROM THE ORIGINAL PURPOSE OF FOOD: TO NOURISH.
slowly emerging and carrying its calorie calculators with it. Much of the appeal of counting calories is simply awareness of how much you’re eating. “Some people are totally not aware what the caloric densities of certain foods are,” says Donna Acox, an instructor in the Department of Public Health, Food Studies and Nutrition at Syracuse University. Awareness is key when it comes to health and wellness and many of the calorie-focused government initiatives are founded on this idea. “If weight control is something of interest, you might be able to make better food choices,” says Acox, regarding how a better knowledge of calorie content can help an individual. The danger, however, comes when awareness turns to obsession. Rebecca Illson started counting calories in 2010 at age 24. Incredibly unhappy with herself, Illson decided it
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was time to lose some weight, she says. A website helped her calculate her daily target for calories based on her weight goals, and she stuck to it. She lost 70 pounds in one year; and although calorie counting helped her succeed in weight loss, now four years later, it has become an everyday obsession. “I’m obsessed with each calorie that comes in and out of my body,” she says, “If I don’t eat perfectly, I have a mental freakout about it.” When the focus is on a specific number instead of a specific set of health or nutrition guidelines, the line between health and weight loss blurs. Counting calories allows dieters to focus on one thing: a number. Calories are not created equal though. “You have 100 calories of pure sugar or you have 100 calories of a mixed diet that actually contributes nutritional quality,” says Acox. “By focusing on a number, sometimes
WHAT THE HEALTH // WINTER 2013
an afterthought. The calorie count becomes more important than the body’s physical needs. “Counting calories can be a great way to lose weight when you start out, but once you’ve begun to drop weight, people need to switch over to intuitive eating,” says Illson. “Listening to your body is the best way to lose weight— that way you are paying attention and eating mindfully.” So, be careful not to mindlessly eat. Food has always been associated with positive themes such as family and comfort. Recognizing foods only by a number instead of their actual content steals from the original purpose of food: to nourish. “Food is just such a rich part of our lives, and it’s so much more than protein, fats, carbs and calories,” says Acox. “By looking at food so simplistically and dissecting it, you’re missing the big picture. It’s about joy. It’s about celebration.”
Alternatives to Olive Oil
Healthy oils you want in your kitchen cabinet story by Stephanie Chan // photos by Laura Palladino
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ou may have heard that extra virgin olive oil is “hearthealthy.” The reason why it has this reputation is due to its high concentration of mono and poly-unsaturated fats. Some people prefer olive oil because it doesn’t raise cholesterol and is rich in antioxidants, such as Vitamin E, phenolic compounds and carotenoids that can prevent heart disease and cancer. Olive oil is commonly used in the preparation of dishes, such as sautéing vegetables or preventing food from sticking to the pan. But if you’re bored with olive oil, here are some other healthy alternatives.
CANOLA OIL
isn’t as heavy as olive oil and won’t be as strong in the dish, so it can work extremely well in baking. Jane Uzcategui, a Professor in the Department of Public Health, Food Studies and Nutrition at Syracuse University, recommends canola oil as the next best option. “It’s like olive oil because it has a similar fatty acid content,” she says. People also commonly use it as a substitute for eggs to avoid the taste of the oil.
PEANUT OIL
can be a smarter choice for college kids on a budget because it is cheaper than olive oil but still reaps most of the same benefits of unsaturated fats, Vitamin E and low cholesterol. The most unique characteristic of peanut oil is its ability to cook foods without absorbing or overlapping flavors.
SESAME OIL
is commonly used in Asian cooking to enhance the dish and give it a toasted flavor. This oil has been around for centuries. It contains three important vitamins: A, B and E. Vitamin A repairs body tissue, helps with bone construction and promotes healthy skin and hair. Vitamin B promotes good cholesterol, helps with digestion and improves mental attitude. Vitamin E is key for normal growth and development. Sesame oil has also been proven to help anti-aging processes, improve immune system functioning and reduce the plaque in artery walls, which will lower the risk of high blood pressure. It can be used for stir-frying foods such as meats and vegetables.
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AVOCADO OIL
also contains monounsaturated fat. However, it tends to be pretty expensive. A 16-ounce bottle on average can go for $15, whereas other oils of the same size can be bought for under $10. The health benefits of avocado oil do not differ much from that of other oils, so there is little reason to pay the extra bucks. However, avocado oil does have the ability to enhance the flavor of a meal, especially in salad dressing or when drizzled over a dish.
Disclaimer: It doesn’t matter if you’re using extra virgin, canola, sesame, peanut or avocado oil. According to Uzcategui, they are all the same when it comes to calories. However, there is a difference in nutrient content of the oils, such as unsaturated fat and Vitamin E. According to eNation, a site that conducts national surveys, 81 percent of people say they use cooking oil at least once a week. Choosing which oil to add to your grocery list is a simple way to be healthy.
Quick Recipe Ideas in 15 minutes or less
Honey Sesame Chicken
Avocado Salad
Thai Shrimp
½ cup soy sauce 5 garlic cloves 5 cups asparagus 2 pounds chicken 1 tablespoon sesame oil
1 head lettuce 2 oranges ½ red onion 4 avocados 1 tablespoon avocado Oil
1 head spinach 1 teaspoon of red onion ½ pound of shrimp 1 teaspoon of ginger 1 tablespoon peanut Oil
Mix soy sauce, sesame oil and garlic in a pan. Cut the chicken into strips and then rinse under cold water. When finished, add the soy sauce mixture to the chicken and then transfer that into a pan with medium heat. Meanwhile, chop the asparagus and throw that into the mix. Let cool.
Rinse lettuce under cool water and slice into pieces. Then, slice the oranges and rinse. Dice the avocado into small pieces, chop the red onion and add all ingredients together. Lastly, drizzle with avocado oil.
Wash spinach until completely clean. Marinate Shrimp in peanut oil and ginger. Sauté shrimp in a non-stick frying pan for about 10 minutes (or until cooked). Toss shrimp over spinach and onions. Season with salt and soy sauce if desired and enjoy.
by Audrey Green, a nutrition major
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by Rachel Montalbano, a nutrition major
WHAT THE HEALTH // WINTER 2013
by Shannon Simons, a major foodie
Skinny H
oliday Desse rts
story by Gilmarie
Perea-Ruiz // ph
otos by Allison Ca
tania
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on’t worry about gaining a few extra pounds this holiday season. WTH magazine has created these simple and healthy recipes inspired by some classic holiday desserts. We took those chocolate chip cookies and turned them into natural sweet banana oatmeal cookies with a chocolate substitute. And we couldn’t forget the walnuts. Forget about making that classic pumpkin pie. Try these pumpkin blondies that are sure to please your cravings of the season. Apple pie is an American tradition, but this parfait version is healthier and will surely remind you of your grandmother’s homemade tradition.
PUMPKIN BLONDIES WITH PECANS 92 calories per serving Serves 9
Ingredients:
8-ounce can of pumpkin 1/2 cup no-sugar-added maple syrup 2 egg whites 1 cup self-rising flour 1/2 cup quinoa flour 1 1/2 teaspoon pumpkin pie spice 1/2 cup pecans, chopped 1 Preheat oven to 350 degrees. 2 Mix the pumpkin and maple syrup in a large bowl. Then add the egg whites and stir. 3 In a separate bowl, mix the two flours with the pumpkin pie spice. 4 Add the dry ingredients to the wet ones and stir until completely mixed. 5 Pour into a deep baking pan and sprinkle the pecans on top. 6 Place in the oven and bake for 25 to 30 minutes or until golden brown.
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BANANA OATMEAL COOKIES WITH CAROB CHIPS AND CHOPPED WALNUTS 108 calories per serving Serves 12 Ingredients:
2 medium bananas 2 cups oatmeal 1/3 cup carob chips 1/3 cup walnuts, chopped Extra virgin olive oil spray A pinch of cinnamon
1 Preheat the oven to 350 degrees. 2 Peel the bananas and cut into thin slices. Place them into a large bowl. 3 With a fork or masher, squash the slices of banana until it becomes a chunky purĂŠe. 4 Add the oatmeal, carob chips and walnuts, and mix together. Add a pinch of cinnamon for some spice. 5 Lightly grease the medium cookie pan with extra virgin olive oil spray. Place balls of dough on the pan, leaving 2 inches between each. 6 Bake for 15 to 20 minutes or until golden. 7 Let cool for 5 minutes and then serve.
6-LAYER APPLE PIE PARFAIT 263 calories per serving Serves 1
Ingredients:
5 tablespoons nonfat vanilla Greek yogurt 4 tablespoons no sugar-added natural applesauce 3 sheets crumbled cinnamon graham crackers 1 Choose a tall glass for the parfait. 2 Fill the bottom of the glass with 2 tablespoons of vanilla yogurt. 3 For the second layer, add 2 tablespoons of applesauce. 4 Crumble the cinnamon graham crackers into the glass for the third layer. 5 Repeat steps 2 through 4 to create a 6-layer parfait. Finish it off with a few extra graham crumbles and a tablespoon of yogurt. photo by // Laura Palladino
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TRENDING NOW: #GLUTEN Going gluten-free can be the right choice for some, but it may not be for everyone. For those living with celiac disease, avoiding gluten in college poses a challenge. story by Khija Rockett // photo by Laura Palladino
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he war on avoiding fat, cholesterol, sugar and salt in our diet seems to never cease fire--until now. A different food source, gluten, is now the nutrient to avoid. Only 5 to 10 percent of Americans need to be gluten-free, reports The Gluten-Free Agency. But surprisingly, nearly 15 percent of American households use gluten-free products to achieve a healthier way to live. Going gluten free will not necessarily help you lose weight, but it has other health benefits that will promote optimal health. Gluten is an integral part in many foods and a protein found in certain grains like wheat, barley and rye. In baking, the protein gives the baked good its structure and soft, moist texture. Think of gluten as the soft and sticky pieces of melted chocolate that make a cookie that much more mouthwatering. Without chocolate chips, a cookie is still possible, but it usually isn’t as good. Gluten is the same way. It isn’t necessary, but without it, gluten-free alternatives tend to be crumbly and dry. People who suffer from celiac disease medically need to avoid gluten. It is an inherited, autoimmune disorder in which gluten damages the small intestine, says the Gluten-Free Agency. Consequently, gluten interferes with the absorption of nutrients from food. Common symptoms of celiac disease vary from person to person. Since celiac disease is genetic, entire families will sometimes have it, but each member can experience different symptoms. Tess Galantowicz, a senior psychology and neuroscience double major at Syracuse University has stomachaches when she eats gluten-based food. “I get physically ill when I eat gluten,” she says. But her brother had trouble gaining weight and growing taller when he was younger. Her mother has migraines. Since Galantowicz’s doctor diagnosed her nearly two years ago, she is skilled in the art of having an enjoyable glutenfree diet. Galantowicz says she usually has a fruit smoothie for breakfast, followed by a salad with oil and vinegar (since many dressings contain gluten) and a source of protein, and rice and vegetables for dinner. Galantowicz doesn’t have to think twice about ingredients when she cooks for herself. However, she says choosing gluten-free floods becomes more difficult when she goes to restaurants. Galantowicz says she worries that seasonings or sauces may contain gluten. “At school, you have to be very careful to read the labels and keep the ingredients as simple as possible” she says.
People with celiac disease aren’t the only ones who choose to go gluten-free. Because gluten is associated with many baked and processed carbohydrates, eating gluten-free foods is gaining attention for its broader health benefits, says the National Purchase Diary, a global market research company. They report 26 percent of young adults reduce or completely eliminate foods containing gluten from their diet. Many college students have now turned to the gluten-free diet trend for weight loss. But in reality, this is not the best option for all. This is not a one-size-fits-all diet. Similar to the Atkins diet, the gluten-free fad promotes the idea that weight loss is guaranteed by eliminating a major food group, like carbohydrates, from your diet. Galantowicz disagrees. “That’s not necessarily true, especially if you continue to eat the gluten free substitutes. They may lack gluten, but a lot of time there’s added starches and sugars that try and mimic the natural texture of gluten containing foods,” she says. She advocates that a gluten-free diet must be a lifestyle change. Kimberly E. Johnson, M.S., R.D.N., an instructor in the department of Public Health, Food Studies and Nutrition, says that while no current human studies show gluten-free diets are the key to weight loss, people may lose weight by eating more naturally gluten-free foods like whole fruits and vegetables. “This would definitely promote weight loss as well as help control appetite because fiber makes you feel full,” says Johnson. Including more fiber from whole foods along with decreased intake of refined starches and sugars would help promote weight loss and health overall. While primary sources of gluten come from any food made from wheat flour, it isn’t always easy to tell what foods contain gluten. “There is potential for it to be an ingredient in food if it is broken down into smaller food constituents sometimes found in a processed mix,” says Johnson. Johnson knows people who say that removing gluten has helped their sense of wellbeing, and she recommends buying more whole foods and preparing them yourself as a way to eat healthier if you choose to go gluten-free. Concerning her wellbeing, Galantowicz says she has gained more energy since she began cutting poor quality food from her diet. However, do not think you can’t indulge in sugary goodness if you go glutenfree. Galantowicz is an ambassador of all things sweet. “I’m a master at that,” she says. “Fortunately, most ice creams are still good to go--and chocolate--I have a lot of it.”
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WHAT THE HEALTH // WINTER 2013
ROOMMATE CONFESSIONS WHETHER IT’S WITH RANDOMLY ASSIGNED FRESHMEN ROOMIES OR SENIOR YEAR BFF-HOUSEMATES, GREAT MOMENTS CAN BLESS—AND HORRIFYING CONFLICTS CAN CURSE—ANY HOUSING SITUATION. A FEW STUDENTS SHARED THEIR PERSONAL ROOMMATE STORIES. story by Samantha DeTore // illustration by Diana Chin
Gabe*
“My freshman year, I was assigned to live
in a split double with Dave*. Within the first couple of weeks, I noticed he didn’t really talk much so I thought it wouldn’t be too hard to get along. I was so wrong. Dave would sit in the dark and play video games all day. Whenever I tried to talk to him, he told me his World of Warcraft game was more important than being friends with me. Whenever he wasn’t in class, he spent all his time playing his games. It was frustrating because all I wanted was to get along with my roommate freshman year. It’s kind of hard to do when your roommate doesn’t even leave the the room to take a shower or do his laundry.”
Jake*
Roxanne Jelenfy
“I was in BBB freshman year and was
“My sophomore year I lived with one of
assigned to live with Ben*. He was in a long distance relationship with a girl back home. One weekend, his girlfriend actually came up to visit. Being the awesome roommate that I am, I took my blankets out to the common room and slept on the couch. Ben kind of took advantage of that, though, and asked me to sleep out there all weekend. He even asked that during the day I stay out of the room, too. Reluctantly, I agreed to stay out because I assumed he and his girlfriend wanted some alone time. I had come to find out, Ben and his girlfriend didn’t hook up the entire time she was there and he just wanted the room to himself.”
my best friends, Caitlin. We hadn’t lived together freshman year, so I was nervous to see if we would actually be compatible as roommates. Luckily for me, it worked out. Every week, Caitlin and I would try to have dinner together at the table at least once, that way we could fill each other in on everything that was going on in our lives or bring up any issues we might’ve been having with each other. Our weekly roommate dinners are some of my favorite memories from sophomore year.”
*name has been changed
W
hen it comes to choosing a roommate, the old cliché of “opposites attract” doesn’t seem to be the best piece of advice. “It’s better to choose a roommate who is similar to you in personality,” says Gavin Ehrlich, a graduate student in the social psychology program at Syracuse University. “If you’re someone who takes chores seriously and never leaves the sink full of dishes, you probably won’t want a roommate who couldn’t care less if the trash hasn’t been taken out in two weeks.” Ehrlich adds that you also want to find someone with a similar schedule to you. For example, athletes live well with other athletes because they both have to be up early for practices and games.
Even if you choose to live with your best friends, conflicts will still come up every so often. Ehrlich says that
ARTWORK HERE--WRAP TEXT INTO ART
communication is key. “In this case, the more communication the better. Voice your concerns as clearly and rationally as possible. Remember that keeping
an open line of communication in any relationship is the key to success and happiness,” he says. Make sure you always bring up issues with your roommate whenever they arise. While it’s definitely best to make sure you’re calm before addressing your roommate, you also don’t want to repress your feelings until they randomly blow up one day. Ehrlich also says that roommate issues are the most common types of conflicts on campus. Try to keep in mind that every relationship will have its ups and downs, but most issues can be resolved just by talking it out. Bottom line: Try to choose someone with similar interests and ideals as you for a more successful living situation.
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Put Down
That Coffee! Give your body some love with these 10 natural ways to stay energized. story by Nicole Harris // photos by Laura Palladino
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ollege students have a notorious love affair with caffeine. Morning, noon and night, coffee shops are packed with sleepy-eyed students begging for a burst of energy. During finals week, when students spend chilly nights cooped up in the library, alertness becomes a necessity. Students may down a liter of coffee and still crave more. As desperate as you are to stay awake to study, you should really put down that coffee cup. Although coffee has many health benefits and is an effective energy booster, too much of it can have negative effects on your body. Excessive amounts of caffeine can cause nervousness, jitters, irregular heart rate, insomnia and other health concerns, according to the Food and Drug Administration. It’s not easy to study for finals with a trembling hand or pounding heart. If you aren’t a coffee drinker, chances are that you’ve experimented with energy drinks like 5 Hour Energy or Monster. The high levels of caffeine in energy drinks can be even more controversial than coffee. Instead of consuming loads of caffeinated drinks, consider these natural ways to stay energized instead.
1
DRINK GREEN TEA The Huffington Post recommends antioxidant-packed green tea over coffee as an afternoon pick-me-up because the lower amount of caffeine is doesn’t say anything about sleep schedule in article.
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DRINK YERBA MATE Chris Henwood, produce manager at the Syracuse Real Food Co-Op, recommends yerba mate (also known as mate), a South American caffeinated tea. “It caffeinates you without giving you a crash,” she says. “It energizes you and gives you more of a mental clarity than a foggy thing.” However, Henwood warns about the “funky” flavor. “It’s a little bit smoky so it takes you time to get a palette for it,” she says.
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EAT AN APPLE Along with caffeine, sugar is a common energy booster. However, The Huffington Post says foods like chocolate or sweets provide only temporary highs and will make you more tired after the “crash,” when blood sugar gets low. Instead, keep an apple on hand to stabilize blood sugar while getting a dose of Vitamin C, fiber and carbs.
WHAT THE HEALTH // WINTER 2013
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TAKE A WHEATGRASS SHOT Henwood also suggests increasing energy by taking a shot of wheatgrass. This plant is grown from wheat seed and is considered “the most healing of all grasses,” according to Hippocrates Health Institute.
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TRY “NATURAL” ENERGY DRINKS Many brands create juices and smoothies packed with fruits, veggies, vitamins and minerals that work as natural energy boosters. Naked Juice, for example, has a juice called Green Machine, which contains ten green turbo boosts, as well as apples, banana, kiwi, broccoli, spinach and wheatgrass.
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TEST OUT CHIA SEEDS Alex Farewell-Prisaznuk, the merchandising manager at the Syracuse Real Food Co-Op, suggests trying chia seeds, which have become a staple to health-conscious people around America. “People put it in drinks and it makes a jelly consistency,” he says. Chia seeds are tasteless and often used in products like energy bars and juices. “Add it to things to get extra nutrients,” says FarewellPrisaznuk.
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EXERCISE Exercise releases hormones and delivers oxygen to your body, which in turn works to make you feel rejuvenated and less fatigued.
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IMPROVE POSTURE Chances are, you study while hunched over a textbook or notebook with your head hanging and shoulders slumped. According to The Huffington Post, slouching allows less blood to reach the brain and wastes energy. Try sitting upright with an aligned back instead. Also, stand up when you start feeling lethargic to loosen your muscles and kick-start your body.
CHANGE YOUR STUDY ENVIRONMENT If you feel your eyelids start to droop, take a short break to rejuvenate. Talk to highenergy people who will improve your mood and excite you. Since sunlight is a natural energizer, venture outside for a few minutes. Also, consider moving to an area with brighter lighting or practice deep breathing techniques.
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BALANCE YOUR DIET To get improved energy over time, Ruth Sullivan, a registered dietitian with Syracuse University Food Services, recommends eating a healthy, balanced diet made up of 55 to 65 percent complex carbs (found in whole grains, fruits and veggies), 15 to 20 percent lean protein (like beans, chicken and turkey without the skin, or tenderloins) and 25 to 35 percent fat coming from mono and polyunsaturated fats. According to the Center for Disease Control, vegetable oils, fish, avocados and nuts contain unsaturated fats.
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GET WELL
Seasonal story by Gigi Antonelle // photo by Cristina Baussan
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ou wake up. It’s dark. You step outside. It’s ten degrees. Throughout the day, you walk to class and everything is gray. The work piles on, and before you know it, the darkness returns. You stay up until dawn working on a paper, get a few hours of sleep, and repeat. And repeat. And repeat.
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S
yracuse’s endless winters make living on a campus of only 683 acres and managing a demanding schedule a difficult scenario to handle. As workloads increase, temperatures drop below zero, the sun disappears and many people struggle to stay positive. It may seem like a coincidence that people get more depressed in the winter, but it’s not. This type of depression is known as seasonal affective disorder (SAD), and it currently affects about 50 million Americans. People affected by SAD often feel a loss of energy or interest, and have strong feelings of hopelessness. Most Syracuse University students are extremely involved, but for someone facing seasonal affective disorder, the activities they love in the spring and fall become a chore. Many of these people begin to crave foods high in carbohydrates. With dining halls, Marshall Street and GrubHub right at our fingertips, it becomes difficult to resist these cravings. These temptations can cause many people with this disorder to face weight gain. Rachel Mulcahy, a junior political science major at SU, says she began feeling symptoms of seasonal affective disorder her freshman year. “I’m from New Jersey, so the cold wasn’t a shock to me. I just wasn’t used to it being dark and gloomy all the time,” she says. Although she was never diagnosed with seasonal affective disorder, Mulcahy recognized changes in her mood as a result of the perpetual grayness. Living in a place like Syracuse puts people at a higher risk for this disorder. People who live at high and low latitudes are more likely to become depressed during the winter. Lack of sunlight can upset your sleep cycle and potentially cause a chemical imbalance of your melatonin and serotonin levels. Melatonin is a hormone secreted by the pineal gland and plays a key role in regulating your sleep cycle. Serotonin helps regulate mood, sleep and appetite. Sure, campus
can be beautiful in the wintertime, and many people live for the long Syracuse winters. But SAD can affect the happiest, cold-weather-loving person. Age and sex also factors into the likelihood of getting the disorder. In general, college women and young adults are more likely to suffer from seasonal affective disorder. According to social worker Brian Gerety, co-founder of the therapy center in Bedford Hills, N.Y., seasonal affective disorder isn’t always easy to diagnose. “It’s difficult to tell if people are responding to seasonal stressors or outside stressors. Often times, students come to me in the late fall and early winter when schoolwork is piling on. You don’t know if they are responding to the
LIVING IN A PLACE LIKE SYRACUSE PUTS PEOPLE AT A HIGHER RISK FOR THIS DISORDER. pressure of school or if it is because of the season,” he says. One way to tell is if your symptoms occur on a yearly basis. If you find yourself getting depressed in the late fall and feeling better when spring comes around, then it is likely that you have seasonal affective disorder rather than depression. “The best thing you can do for seasonal affective disorder is to get in front of it,” Gerety says. “If you know that you usually start feeling the symptoms at the end of the fall, then you should start taking precautionary measures to try and prevent the symptoms from coming at all.” Mulcahy has started taking precautionary measures that work for her. “Because I know that the lack of sunlight affects my mood, I read under a special
lamp for about 30 minutes a day,” she says. Light therapy is one of the most common treatments for seasonal affective disorder. Often called “SAD lamps,” these lights are designed to simulate the sun. Gerety recommends that patients start exposing themselves to a SAD lamp in the late fall. It is most beneficial to sit under in the morning hours if possible. SAD lamps range in size, and are often small enough to fit on a desk in a small dorm room. As soon as you start feeling symptoms of seasonal affective disorder or depression, seek professional help. The SU counseling center, located at 200 Walnut Place, is available for all students. In addition to medication, Gerety recommends staying active and to avoid overeating carbs. Although it’s not always easy, setting aside time to run or head to the gym will not only benefit physical health, but also mental health. SU offers a variety of different fitness classes, club sports and fitness facilities. Find out what fits you best and set aside at least 30 minutes every day to be active. This winter, try not to let some cloudy skies bring you down. Break out a sled, try cross-country skiing, or even go for a long walk. Go to concerts, meet new people or try new foods. Seasonal affective disorder is a real threat, so make sure to keep things interesting and avoid getting those winter blues.
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GET WELL
DOES STUDYING WHILE EXERCISING
Really Work Out?
Grab those books and head to the gym. A new study has shown that excercising while studying might be the trick to boosting your grades. story by Kate Johnson // photos by Jenny Hale
A
t the end of the day, we all want to know the secrets behind good grades. Exercise has been proven to relax the body, ease your mind, help with sleeping and provide positive stimulus to your brain. According to The New York Times contributor Gretchen Reynolds, research shows that physical exercise can improve cognitive functions and how we process information.
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To test this theory, scientists in Germany gathered 81 healthy young women and split the group into three small groups of 27. The three groups then performed different exercise techniques while studying new vocabulary words. They were given headphones and a word was spoken to them in German. The word was then repeated, but this time it was in Polish. The women were told to remember the Polish equivalent.
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The first group sat quietly, not exercising in any way, while listening to the words. The second group, also while listening, rode a stationary bike at a slow pace. The third group also listened and biked, but at a quicker pace than the second group. The scientists then let the test subjects think on it for two days before they returned and were tested on their new vocabularies. The study found that the group that had exercised at a
steady pace recalled the most words and performed better than the group who had biked at a quicker pace. The even-paced group also tested better than the group who just sat quietly. I decided to perform a version of this study on myself, but it wasn’t quite as formal as the scientists from Germany. I lugged my stack of required readings down to Syracuse University’s Archbold Gymnasium to see if I remembered the information better after an easy workout or an extreme one, and if it differed by machine. I also wanted to try different types of exercising, not limiting myself to just the gym. It is incredibly difficult to carry a textbook while running down the street, but you could try using a book on tape
THE NEXT DAY, I WALKED INTO MY DISCUSSION AND FELT COMPLETELY PREPARED. instead. Upload the novel or article you need to read onto your iPod or iPhone and you’re ready to go. To test this out, I loaded a lecture podcast onto my iPhone and went on an easy run around campus. I found that it not only helped me process the information but it also sped up my run. One moment I was lacing up my running shoes, the next I was back at my dorm and out of breath. I remembered the information and the run helped me process what was going on. You can also do this while on a bike ride. As for the gym, I tried a stationary bike, treadmill, rowing machine and an elliptical. Attempting to read while on the treadmill was an incredibly bad idea. Not only did I almost fall off the treadmill and embarrass myself, but I also couldn’t keep my place in my reading whatsoever. Walking on the treadmill was slightly better but I wouldn’t recommend this one. Next up was the Urg, or rowing machine, and it wasn’t a fit. Trying to hold a stapled stack of papers and a handle is not an easy task. The best option I tried was the stationary bike. You don’t move around a whole lot, so it is easy to keep your place in your reading. Though, I find listening to music much more enjoyable than studying. It was a great way to fit in a gym trip and get some studying in. The
elliptical was a close second. An easy workout to try while studying is to set the stationary bike to level six and begin your bike ride at an even pace. If sweat is dripping into your eyes and inhibiting the reading process, you are probably going too fast. The next day, I walked into my discussion and felt completely prepared. I remembered all of the reading’s main points and felt confident about the content. For my next class, I had read the reading at my desk and felt fuzzier on some of the main details and less sure about talking about it with the class. If you feel that exercising and studying isn’t your cup of tea, it has also been shown that taking a break from studying and going to work out provides your body with a nice break, which will positively stimulate your brain once you hit the books again.
GET WELL
LULULEMON LOOKS FOR THE SEASON
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Evie: forme jacket in green bean & inkwell. $108.
Earlier this year, a new Lululemon showroom hit downtown Syracuse’s Armory Square. Here are their hottest looks for winter. >> photography by // Laura Palladino & Amanda Piela
Noemi: wunder under pant in black. $82. free to be bra in cornflower. $42. forme jacket in herringbone. $118. pure mat in black. $48.
Jake: pace breaker short in white. $64. metal vent long sleeve in heathered black. $74.
Evie: run with me neck warmer in black. $28. free to be bra in white. $42. inspire crop in black. $86. swiftly long sleeve in pretty pink paisley. $68.
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FEEL GREAT
Leigh (left): flow Y bra in ziggy wee september plum. $42. inspire crop in black. $86. swiftly long sleeve in heathered black. $68. run with me ear warmer in black. $68. Evie (right): free to be bra in cornflower. $42. wunder under pant in black & green been & inkwell. $82. cool raceback in white. $42. jacket- p. 36.
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Jake: 5 year basic V in heathered plum. $54. light as air short in black. $64. core hoodie in black. $118. namaste yoga tote in black. $48. pure mat in black. $48. towel in fossil. $38.
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Khija: boogie short in plum. $42. power Y tank in white $52. contempo jacket in black. $118. fly away tamer headband in black. $12.
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Matt (left): pace breaker short in inkwell & blue moon stripe. $64. metal vent long sleeve in black. $74. Gabby (right): vinyasa scarf in black & baroque stripe. $48. free to be bra in white. $42. cool racerback in white. $42. nice asana jacket in cornflower. $108. groove pant in black.
Matt (top): kung fu pant in heathered soot. $98. five year basic V in heathered blue moon. $54. Khija (bottom): amped crop in black. $78. energy tank in inkwell paisley cornflower. $58.
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Evie (left): p. 37 Matt (right): p. 41 Gabby (bottom): in the flow crop in black. $78. power Y tank in pretty pink. $52. forme jacket in black. $108.
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Leigh (left): flow Y bra in ziggy wee september plum. $42. cool racerback in white. $42. amped crop in black. $78. scuba hoodie in rose herringbone deep zinfandel. $108.
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FEATURES EAT SMART
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B
FEATURES
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S R E Y
E R A W E B ,
IF YOU SEE A DIETARY SUPPLEMENT ON THE SHELF THAT LOOKS TOO GOOD TO BE TRUE, IT PROBABLY IS. HERE’S WHY UNREGULATED SUPPLEMENTS CAN HINDER YOUR FITNESS GOALS RATHER THAN HELP THEM.>> story by Tina Ferraro // illustration by Sarah Collins
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aylor Shiver sat perched on her dorm room bed, poised to from insufficient vitamin intake to muscle prepping for a devour the remains of her still-steaming platter of orange particularly strenuous session at the gym. chicken and white rice when the scent of ginger began to “All a manufacturer has to do is say that a supplement repulse her. She attempted to take another bite, just one more will make you thin or muscular and sexy and it will sell, so bite, but could not. Her stomach was full after consuming only a people will continue to buy it. They [supplements] may not do few mouthfuls of food. Unable to continue eating, she set down anything,” says Short. her chopsticks in dissatisfied defeat. The guarantee on the pill bottle was exactly what Shiver had Feelings of physical satiation but mental discontent after hoped for when she purchased two green tea extract capsules. eating meals soon became routine for Shiver, who had started Though there isn’t sufficient evidence that suggests green taking green tea extract capsules twice per day during her tea leaves can function as a permanent weight loss solution, sophomore year. She hoped it would suppress her appetite and researchers have speculated about the effects of a specific green keep her weight in check. tea extract, EGCG, on moderate weight loss and decreasing belly “I couldn’t eat nearly as much as I wanted to, and that was fat. According to a 2008 study, mice restricted to a high fat diet frustrating,” says Shiver, a senior psychology major at Syracuse supplemented with EGCG experienced decreases in both body University. “I quit taking them after a month. I just wanted to weight and body fat percentage after 16 weeks. eat normally.” Once a supplement is marketed, the FDA must prove that The allure of a tiny, multi-colored pill or a pressed powder the product is unsafe before they can restrict its sale. In April that guarantees it will suppress appetite and burn fat, or 2013, the FDA issued an official warning about the potentially build stamina and increase muscle mass can be irresistible for harmful stimulant dimethylamylamine, or DMAA, an ingredient college students seeking a quick used in a number of dietary solution with minimal effort. Dietary supplements including OxyElite supplements are also fairly easy for Pro and Jack3d. The agency had students to get a hold of—a click to MANUFACTURERS DO NEED NOT received reports of more than 86 Walgreens.com or a trip to the local and deaths associated TO RECEIVE FDA APPROVAL OF A illnesses GNC provides customers with rows with supplements containing upon rows of vitamin, mineral, herb PRODUCT BEFORE PRODUCING OR DMAA. The supposedly “natural” and extract bottles printed with stimulant has been found to promises that may seem too good to SELLING A DIETARY SUPPLEMENT. cause increased blood pressure, be true. shortness of breath, chest Every once in a while, they prove to be. The Food and tightening, cardiovascular problems and even heart attacks. Drug Administration currently implements a different set Leah Khatib, a senior retail management major at SU, recalls of regulations for dietary supplements than food and drug the effect that DMAA had on her brother, who took OxyElite Pro products, so the safety and effectiveness of dietary supplements to enhance his workout efficiency. “It made him feel like he is largely speculative. Under the Dietary Supplement Health and was going to pass out,” she says. “It wasn’t just every once in a Education Act of 1994, the manufacturer of the supplement— while. It happened every single time he took it.” not the FDA—is responsible for ensuring that a product is safe Since April, 11 companies have received warning letters before they market it. Manufacturers do need not to receive from the FDA requesting that they stop marketing products that FDA approval of a product before producing or selling a dietary contain DMAA, though no company is legally required to do so. supplement. While some supplements produce effects that may be “The government can do basically nothing about it. cause for concern, others fail to elicit any effects at all. Shiver Therefore, no one is inspecting them,” says Sarah Short, Ph.D, says she briefly experimented with Hydroxycut supplements, Ed.D, R.D., and a professor in the Nutrition Science and Dietetic which are marketed as a successful weight loss aid, changed program at SU. “If I dig up some dirt from the quad, put it in a her dietary habits and implemented a new workout routine but jar with a picture of some random skinny person on it and ask, didn’t note any significant changes in her weight. can I sell this? Yes I can. I can essentially sell dirt.” “I was more confident in Hydroxycut than the green tea More than half of U.S. adults reported using a dietary pills because there was a lot more research available on them,” supplement between 2003 and 2006, compared to 40 percent Shiver says. “They didn’t do a thing.” between 1988 and 1994, according to a 2011 study from the So what’s the healthiest, most effective alternative to the Center for Disease Control (CDC). Found in the form of dietary dietary supplements available on the market today? supplements, these pills, liquids and powders are believed by “It’s called food,” Short says. “Nothing compares to a many to instantly remedy a variety of health-related concerns, balanced diet and plenty of exercise.”
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Collegiate CHEMOTHERAPY
how Heather Buchan survived cancer through Orange pride story and photos by // Cristina Baussan
O
n the day of her prom, Heather Buchan was crowned queen. She was given a shiny white tiara and wore a ruby red ball gown. Her hair resembled that of Serena van der Woodsen, her “Gossip Girl” idol. But Heather was not an ordinary prom queen—her kingdom was a hospital room and her bright, blond hair was just a wig. >>
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FEATURES Two days before winter break, Heather returned home from school and ran to her room. The holiday bliss and excitement had suddenly been interrupted by a giant lump covering half her neck. Deep down, she knew this bizarre inflammation was not something she could ignore. She tried to find some comfort in the fact that final exams were probably the cause of her stress and headaches. The next morning, however, Heather was sitting in her doctor’s office on a chilly December night and was about to get the worst news a 16-year-old girl could receive. “I remember squeezing my mom’s hands, my nails digging deep into her skin until her knuckles became white,” Heather says. “I was crying hot tears.” Steven Halpern, M.D., Heather’s doctor, diagnosed her with non-Hodgkin’s lymphoblastic lymphoma, a cancer that causes the cells in the lymphatic system to abnormally reproduce. According to Lucile Packard Children’s Hospital at Stanford University, this type of cancer that accounts for about 30 percent of the cases of this disease is caused by an exposure to viral infections. Heather spent the next few days in the hospital receiving intense chemotherapy. “The medicine was bright red and looked like poison. I was so nauseous,” she recalls. After 25 spinal taps and eight months of more intense chemotherapy, the leaves in Heather’s garden had turned orange with the onset of fall. It was time for her to go back to school. She felt much better and even passed her driver’s license test. Her boosted energy only lasted a few days, however, until her cancer returned to haunt her. As graduation approached, Heather’s doubts and anxiety were taking over. She didn’t know if her GPA would allow her to apply to schools outside of New Jersey or if moving away from home would be too tiring. But she knew she had to follow her heart; and so far, her instinct was steering her toward undying Orange pride at Syracuse University. A few weeks later, she received a letter in the mail and read the most motivating word she had seen in months: “Congratulations!” She had been accepted to SU, her dream school. She received her last two treatments at the Upstate Medical University Hospital. Everything was finally going the way she had planned. But not for long. Over winter break of her freshman
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Tales of Survival
Katherine Frega (left) and Heather Buchan (right) show their scars from their bone marrow transplants.
Today, I have much more drive and confidence to reach my goals and become the girl I aspire to be. year, Heather found herself lying in a hospital bed after a long and tiring biopsy. “Do I have cancer? Do I have cancer?” she screamed as she felt the port that had been placed in her neck. Maybe the odds didn’t know how to keep a promise after all. Heather had relapsed. When she returned to SU to move out, Heather says she expected her floor mates to feel distant and hesitant. People were not always sure how to react. “I felt isolated from certain people,” she says. “Even my closest friends did not know how to handle the situation. I dcrifted away.” The only person she felt that was really by her side was her roommate, Meah Pollock. Living in an open double her freshman year was a lot more comforting than she had anticipated. This time, the treatment was to be completed in less time but with stronger chemicals. Heather’s older sister, Haley, was her identical bone marrow match. “I was so scared,” says Heather. “I remember crying and asking myself how my body could do this after everything I had gone through.” For an entire month, she was too weak to leave her hospital room. She wanted only to overcome her relapse. To make her time at the hospital feel shorter and less tedious, she decorated her room with the same tapestry she had put up her semester at SU. “It brought me back to a happy place,” she says. Heather took a year off from school,
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waiting for her blood counts to return to normal. After she recovered from the transplant, she moved back to SU to live in Ernie Davis Hall as a returning freshman, even more excited and determined than before. “Today, I have much more drive and confidence to reach my goals and become the girl I aspire to be,” she says. During her fall semester, Heather found her other half at ’cuse. Katherine Frega is also a lymphoma survivor from New Jersey. And who better to share her hopes and fears with than a friend who really knows what it takes to overcome cancer’s fist punches and side kicks. Heather had found her confidence and the one person she would see every day of her life at SU. In April 2013, Heather and Katherine both shared their stories with SU students when they participated in the Relay for Life event held at the Carrier Dome. While Katherine gave the opening speech about her survival story, Heather relayed for all the people she cares for. “I relay for the bald-headed kids pushing their IV poles up and down the hospital hallways, scared and tired and unsure what will happen next,” she said to the crowd. But the most heartwarming moment of the speech was when she burst into tears when relaying “for her best friend Katherine.” Heather says she loves talking about her past. She strives to show others how this disease made her become the strong, driven woman she is today. “I love sharing my story and it’s as meaningful to me as the listeners,” Heather says. “I feel empowered especially when I have a sash across my chest emblazoned with the reality that I am a two-time cancer survivor.”
DESPITE ITS PROVEN BENEFITS, MANY COLLEGE WOMEN ARE HESITANT TO WEIGHT TRAIN. HERE’S WHY WOMEN NEED TO HOP OFF THE ELLIPTICAL AND PICK UP THE DUMBBELLS. story by Leanna Garfield// photos by Laura Palladino
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FEATURES
M
ove over, men. Strong women are still a minority, but pumping iron is beneficial for both sexes. Although hundreds of studies are published every year about the advantages of strength training, only one in five women lifts weights on a regular basis, the U.S. Centers for Disease Control and Prevention reports. Just 17.5 percent of women— and 20 percent of college-aged women—met this year’s strength training recommendations. Although this percentage has steadily increased over the past ten years, it’s still low. Rose Aschebrock, a junior magazine journalism and writing double major at Syracuse University, says she feels stronger from weight lifting, especially in her core. She consumes a scoop of protein powder every day with her workout. “I can see the definition in my thighs, so weights have really paid off,” she says. Aschebrock was recruited from New Zealand for the SU women’s rowing team. In June 2013, the Collegiate Rowing Coaches Association named her a National Scholar Athlete. She says she has been weight training for four years. As a junior rower, she weight trains twice per week with cardio. Each consecutive week, she increases the weight. As a whole, the women’s rowing team has improved by concentrating more on weight training, she says.
You Will Look Toned, Not Bulky
WTH wants to debunk the myth that women will look bulky if they lift. According to Livestrong, to develop a single pound of extra muscle, women would need to increase their caloric intake by nearly 3,500 calories. Ladies, that means you would need to add 10 cheeseburgers worth of calories to your daily maintenance level. Dr. Suzanne Oliver, an associate professor in the department of Exercise Science at Syracuse University, also says that, hormonally, it’s almost impossible for women to bulk up like men without supplements. “Due to testosterone levels, men deposit muscle more readily than women,” she says. The women’s rowing team performs intense weight training workouts, and the female rowers have maintained lean figures, says Aschebrock. “There are so many girls on my team who can lift so much
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weight, and they look amazing,” she says. “They look toned, fit and healthy.” Aschebrock describes rowing as a “lean muscle sport,” so rowers want to be as light and strong as possible.
Cardio Alone Just Doesn’t Do the Job
Aschebrock also admits that the gender dynamics in Archbold gym bother her. “It’s all girls in cardio and all boys in the weight section--and anyone who crosses that line gets stared down,” she jokes. But Lawrence Marbury, certified fitness trainer at Ludlow Fitness in New York City, says he always tells his female clients to lift weights and that only implementing cardio is, honestly, a waste of time.
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HORMONALLY, IT’S ALMOST IMPOSSIBLE FOR WOMEN TO BULK UP LIKE MEN WITHOUT SUPPLEMENTS.
He currently trains celebrities such as Rachel Truehart, a previous contestant on “The Bachelor,” and Michael K. Williams, best known for his portrayal of Albert White on HBO’s “Boardwalk Empire.” He says that 90 percent of his clients are women. “If you don’t do any type of weight training, you will not get stronger,” he says. Cardio without weights can burn a lot of muscle, which can also lead to excess skin. Oliver agrees that it is important for women to incorporate weights into their workout. Cardio workouts are great for burning calories and strengthening the heart, but the body needs weight training to develop lean muscles. As if you needed another reason to quit always running like a hamster on the treadmill, women on average who did an hour-long strength straining workout will burn an extra 100 more calories in the 24 hours afterwards. Marbury says combine weights and cardio, but also to remember to keep your heart rate low. Biking or climbing stairs can be great options.
Your Body Will Thank You
Weight training helps to prevent injuries and increase muscular flexibility, says Oliver. She recommends that women stretch after weight lifting to reduce muscle tightness and soreness. It removes lactic acid from muscles. “Women tend to be more flexible,” she says. “So that is an area where we can have a sense of empowerment.” Weightlifting can also condition areas around the joints, reducing the risk of osteoporosis. The National Osteoporosis Foundation (NOF) estimates that 80 percent of the Americans with osteoporosis are women. Research by the NOF shows that lifting heavy weights over time can not only maintain bone mass but can even build new bone. This helps female students who lift perform daily tasks more easily, like carrying groceries or climbing the rolling Syracuse hills. Aschebrock says she notices her results in the small things. Keeping track of progress helps her see her increasing strength. “Everyone has an incredible amount of strength they probably didn’t know they had,” she says. Aschebrock also says that her workouts help clear her mind and focus on studying.
domain, more female athletes are revising gender roles. Despite the fact that young women are more likely to develop body image issues, Oliver and Marbury say that weight lifting can help combat that. Body-celebrating fitness magazines, like Shape and Oxygen are challenging social constructs of the ideal female appearance. Female celebrities, like Jordin Sparks and Jennifer Aniston, are talking openly about the benefits of weightlifting. “Skinny just doesn’t seem as attractive anymore,” Aschebrock says. Marbury agrees that size 0 is not considered fit anymore. “I know plenty of women who are a size 4, 6, 8--even size 10--who are physically fit,” he says. “Being fit is not how you look, but how you feel at the end of the day.” Marbury also notices that his female clients are more confident in the gym, showing off their fit figures in sports bras and spandex. “Your body is a machine that you can control,” he says. “You don’t need a treadmill or the abs machine for results. All you need is mind over matter, and everything else will come.”
You Will Feel Empowered
Women are challenging gender stereotypes in the gym, as well. Although weight lifting has historically been a male
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FEATURES
BPA: A Risk Worth Taking? Life in Plastic Isn’t So Fantastic.
story by Jillian Thaw // illustration by Laura Palladino
Noon: Go on a BPA hunt in the kitchen, searching for the recycling code on the bottom of all plastic containers. Recite the classic BPA poem: “four, five, one and two/All the rest are bad for you.” –A.J. Jacobs, “Drop Dead Healthy”
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hose numbers on your plastics bottles mean more than you think. They determine what the plastic is made out of and whether or not it is recyclable. One of the greatest concerns is that some contain BPA, a potentially harmful chemical that has been linked to a variety of health problems. BPA (or Bisphenol A) is an industrial chemical used in polycarbonate plastics that the food and beverage storage industry frequently uses, as well as epoxy resins that is mainly used to coat metals. Problem is that tests and surveys on BPA found that chemicals can seep into food and liquid the plastic contains. While the Food and Drug Administration (FDA) has claimed that small traces of BPA in food is safe, public concern is rising, so the FDA continues to study the chemical. “I had a friend who was very engaged in public health,” says Miriam Taylor, a graduate student at Syracuse University. “Living with her, I learned a lot about healthy lifestyle changes outside of exercise and diet. That’s when I learned about BPA.” Taylor notes that a lack of awareness about BPA is the biggest issue with the chemical. “It’s mainly transparency,” says Taylor. “I may not have ever gotten ill from BPA, but I had no idea this toxic chemical was ever in any of my kitchenware. And if I got sick, I would never think to check my Tupperware or utensils.” Like many other health and environmental issues, BPA is also subject to conflicting opinions and reports about its safety. A 2010 report from the FDA mentioned possible hazards to fetuses, infants and small children due to its estrogen-like properties, which have been linked in some studies to physical and neurological difficulties after prenatal exposure. However, the FDA has posted on its website that BPA is safe, claiming it no longer contains the synthetic compound from baby bottles, sippy cups and infant formula packaging. Bret Love, editor-in-chief of Green Global Travel and Green Travel Reviews, argues this was due to market abandonment rather than safety concerns. Love also points out that expert panels from the World Heath Organization recommended no new regulations limiting or banning the use of BPA after its 2010 study, yet Canada’s public health department proposed classifying the chemical as toxic to human health and the environment. And in 2009, experts from the Endocrine Society released a statement citing the adverse effects of endocrine-disrupting chemicals, like BPA. “So is Bisphenol A getting a bad rap, or does the plastics
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industry just hire extremely persuasive corporate lobbyists? That’s a decision each consumer ultimately has to make for his or herself,” says Love. “But, for me and my family, I’d rather be safe than sorry, especially when there are so many other alternatives.” It is speculated that BPA affects several facets of human health, including increased risk of breast and prostrate cancer, a decline in sperm count, abnormal sexual development, such as early menstruation or abnormal penile development, and negative effects on obesity, type 2 diabetes and the human immune system. BPA has proven to be especially harmful to women. A study from Brigham and Women’s hospital in Boston showed that BPA can affect egg maturation in women. Similarly, a study from University of California, San Francisco determined that BPA could affect the quality of eggs in vitro fertilization. Another study from the University of Cincinnati discovered that BPA could cause heart disease in females. Even though the government seems to be satisfied with the control and information available about BPA, the Center for Disease Control and Prevention found that 95 percent of adult urine samples and 93 percent of children urine samples contained BPA. Plastics that aren’t labeled “BPA free” may contain the chemical if they are marked as a number “three” or “seven” plastic recyclables. When you are cleaning these questionable plastics, try to avoid high-heat liquid or dishwasher cycles. The heat can wear down the coating and the chemical can seep into other products or household appliances. If you don’t want to study your plastics, however, the best way to avoid BPA is to simply stop using plastics in general, like swapping canned goods for glass, metal and stainless steel kitchenware. While more studies are still being conducted about the dangers and prevalence of BPA, the fact that it is under so much scrutiny may be enough to divert people from using items that contain it.
Is Technology a Pain in Your Neck? EIGHT OUT OF EVERY TEN PEOPLE SUFFER FROM BACK OR NECK PAIN FROM OVERUSE OF TECHNOLOGY. story by Alexa Voss // illustration by Sarah Collins
T
here is an epidemic sweeping this generation: a technology-fueled phenomenon. Almost 80 percent of people are affected by aches and pains caused by constantly using technology, according to Consumer Reports. For instance, think of how often you crane your neck over your phone or how your back feels after a long day at work, sitting at a desk and typing for hours on end. According to Stanford Hospital and Clinics Physical Medicine and Rehabilitation Patient Education, these activities can cause serious pain or discomfort in your back and neck, which can often restrict your mobility. It even affects Syracuse University students. “I worked as a receptionist, so I would sit in front of a computer for hours,” says Morgan Dreyer, sophomore finance and mathematics double major at SU. “It caused my back and neck to be really tense and hurt.” Dreyer faces a common problem. As full-time students or students with jobs, we are often sitting at a desk for long periods of time. According to Jeff Heavilon, MD and Orthopedic Surgeon at Central Indiana Orthopedics, if you’re in a bad position where you have to bend over all the time, especially if you’re tall, it can create stress on the upper spine. These positions can cause pain or discomfort in spinal discs, joints, ligaments and even back and neck muscles. Posture is another factor people need to be aware of while they sit for an extended period of time. Body positioning has a huge effect on back and neck health, especially if you have poor stature while sitting, standing or sleeping. “The repercussions of constantly looking at technology would almost never cause arthritis; however, it could be the cause of chronic pain or inflammation,” Heavilon says. This chronic pain is often mistaken for other, more serious joint conditions, like bursitis or a herniated disc in your neck or back. Nevertheless, constantly looking down at a computer, smartphone or tablet can have serious consequences of its own. Nicholas Voss, MD, a neurosurgeon at the Neurospine Center of the Southeast Alabama Medical Center, says that there can definitely be some degenerative changes associated with different jobs, be it a desk job or just being a full-time student. Careers that require employees to be at a computer all day can lead to premature aging of your spinal discs and degenerative disc disease, Voss says.
There are ways to combat this growing technology-based epidemic, though, and they can range from simply changing something in your individual life to a company or university changing their students’ or workers’ environment. “I just started doing yoga and we did specific exercises during it that stretched my neck and back,” explains Dreyer. In a more professional situation, Voss says it’s important to find ways to be more comfortable while doing a job. You need to adapt to be “posturely” efficient. Equally important, you can improve the environment where you work or study to combat uncomfortable positions. “Having an ergonomically designed workplace, an environment designed to increase productivity by reducing fatigue and discomfort, can be very beneficial,” Heavilon says. “In these kinds of workplaces, you can adjust the height of a table, the angle of the screen you’re looking at, or even the position of your hands in comparison to the keyboard.” According to the U.S. Department of Labor’s Occupational Safety and Health Administration, one should have the top of the computer monitor at or just below eye level, the head and neck balanced and in line with the torso, the shoulders relaxed, lower back supported, wrists and hands in line with forearms and feet flat on the floor while working. All of these tips are designed to create a safe and comfortable workstation, as well as to support good posture. Other ways to combat discomfort is to take breaks from what you’re doing, make sure you’re not in the same position for hours at a time and to divide your day up into different tasks instead of focusing on a single one. According to Environmental Health and Safety at the University of Virginia, stretch breaks or active breaks will help reduce the tension caused when muscles remain in one positions for a long period of time. Stretching or getting up to do something active can help relieve discomfort due to poor posture. Whether you’re more successful in reducing your back and neck discomfort through a biweekly yoga class or by taking an hour break from your work to go take a walk, it’s important to try and do something to combat the results of technologyinduced aches and pains. Use these techniques to improve the way you work or study, and never let technology be a pain in your neck again.
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BACK OF BOOK
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WHAT THE HEALTH // WINTER 2013
BACK OF BOOK
HIT THOSE SLOPES!
TOGGENBURG: CNY’S WINTER HOT SPOT story by Tatiana Fogt // photo courtesy of Toggenburg Mountain Winter Sports Center
As Syracuse University students, we know it’s cold here, and we undoubtedly live and breathe for the occasional glimpse of sun that pops out throughout the year. Besides hibernating in your dorm room this winter, switch up your routine and embrace Syracuse’s arctic tundra by hitting the slopes at Toggenburg Mountain. If you ski or snowboard, want to learn how to ski or snowboard, or merely enjoy cheering on your friends while sitting in the lodge drinking hot chocolate, Toggenburg Mountain is the place to be. With 21 trails, including two terrain parks, office manager Cindy Sisto says, “We especially encourage students to come to the mountain.” Toggenburg caters to the college low-budget lifestyle. Ski and snowboard season passes are only $175 and single day passes are $15. The mountain also offers special discounts for nighttime skiing or boarding, as well as their weekly ladies’ night promotion. Rentals range from $10 to $30 for the entire day and lessons are offered in groups, private, or semi-private. “I love how close Toggenburg Mountain is to the Syracuse
area--only a 30 minute car ride and I’m at the ski resort,” says Syracuse University student and ski team member, Mark Gschwind. The Syracuse University Recreation Center offers a six-week ski and board program throughout January and February, where students are bused from campus to the resort every weekend. Scott Catucci, Associate Director for Education and Student Development at SU, says that trips run on Friday and Saturday nights during the spring semester, from January 24 to March 1. Buses leave from College Place at 5 p.m. and depart from Toggenburg Mountain at 10 p.m. Lodging at the resort is also easy if you want to spend a fun weekend with friends off campus. Nearby hotels, bed-andbreakfasts and even rental houses are all centrally-located near the slopes if you want to make a full excursion. Catucci says heading to the slopes is a great way to stay active through the winter, meet new friends and enjoy all that the Central New York winter has to offer. For more info, visit www.skitog.com.
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AMATEUR CHEF
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frittata FRENZY story by danielle hay // photos by erin perkins
rittatas, an easy Italian dish that makes for a perfect impromptu dinner, is an eggbased dish that packs a healthy punch. It can easily be substituted with healthy alternatives, and flavored with different herbs. Throw some veggies in a skillet and dinner is on the table in twenty. Jeff Deloff, the house chef for Alpha Phi at Syracuse and graduate from The Culinary Institute of America, gave WTH some tips on what makes a tasty, healthy frittata. The endless combinations and short assembly time make frittatas a promising favorite.
EGG WHITE AND VEGGIE-PACKED FRITTATA TIME: 20 MINUTES SERVES: 6 117 CALORIES PER SERVING
3 tablespoons extra virgin olive oil 1/2 cup onions 1/2 cup broccoli 1/2 red pepper, diced 1/2 yellow pepper, diced 2 cups egg whites 1/2 teaspoon freshly ground pepper 1/4 teaspoon sea salt 2 tablespoons chopped parsley 1 tablespoon sliced scallions Preheat oven to 365 degrees. Warm the olive oil in a medium nonstick skillet over medium-low heat. Add the onions, broccoli, red and yellow peppers, stirring for two minutes. Whisk the egg whites, adding salt and pepper. Pour over the vegetables and cook until egg whites are set. Transfer skillet to the oven and broil until the top is browned. Sprinkle with parsley and scallions before serving.
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TURKEY & SWISS MINIFRITTATA TIME: 40 MINUTES SERVES: 6 90 CALORIES PER SERVING
2 tablespoons extra virgin olive oil 1/4 pound of fresh turkey slices 1 wedge laughing cow light swiss 3 egg whites 1 regular egg 1/2 cup onions 1/2 cup roman tomatoes 3 tablespoons minced chives salt and pepper to taste Preheat oven to 365 degrees. Coat each muffin cup with oil. Mix all veggies and beat eggs and put into a large bowl. Divide into muffin cups, filling each to three-fourths full. Bake for 25 minutes.
ARTICHOKE AND PEPPER FRITTATA TIME: 35 MINUTES SERVES: 4 158 CALORIES PER SERVING
2 teaspoons extra virgin olive oil 1 medium red bell pepper, diced 1 medium green bell pepper, diced 2 cloves garlic, minced 1/4 teaspoon crushed red pepper 4 large eggs 1 cup canned artichoke hearts, rinsed and chopped 1/4 cup crumbled feta cheese 1 teaspoon dried oregano salt and pepper to taste Preheat oven to 375 degrees. Warm oil in a large skillet over medium heat. Add red and green peppers, garlic and crushed red pepper. Stir for 30 seconds. Whisk the eggs and stir in the artichoke hearts, feta, oregano, salt and pepper. Pour into the skillet and cook until the bottom is browned. Place pan under broiler and bake for two to three minutes. Cut frittata into slices and serve on a platter. WINTER 2013 // WHAT THE HEALTH
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BACK OF BOOK
Wordon the
Street
If you have any questions you think we missed, tweet at us @WTHonline, and maybe you’ll see them in the next issue.
EVERYONE HAS HEALTH QUESTIONS THEY ARE TOO EMBARRASSED TO ASK, SO WTH HIT THE QUAD AND ASKED THEM FOR YOU. HERE’S WHAT SOME OF YOUR PEERS HAD TO SAY ABOUT FOOD, FITNESS AND NUTRITION. story by // Samantha Breault
WHAT’S YOUR FAVORITE GUILTY PLEASURE FOOD?
WHAT’S THE BEST WAY TO CURE A HANGOVER?
“Peanut butter; Peanut butter solves everything.” -Taylor Baker
“Sprite. I read a study that said it’s good to drink it in the morning.”- Anjela Latcheva
“Ben & Jerry’s Chunky Monkey.” -Laura Palladino
“York peppermint patties”-Anjela Latcheva
WHAT IS YOUR FAVORITE WAY TO EXERCISE? “A lift session followed by cardio”-Alessandra Hemminger
WHAT’S THE STRANGEST HEALTH MYTH YOU’VE EVER HEARD? “Workout every day and take no days off” – Nicholas Aliquo
“Don’t eat; you’ll get skinny.” -Paige Samblanet
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“Competing with someone else” -Paige Samblanet
WHAT’S YOUR FAVORITE GYM TO WORK OUT? “Definitely Manley--I know where everything is and I have a good relationship with the trainers.”-Alex Ptachick
The UP System Omega Juicer photos courtesy of omegajuicers.com, jawbone.com, bobble.com, store.nike.com, nikestore.com, walmart.com, amazon.com
A juicer is a great start for anyone striving for a healthier lifestyle. It is strong enough to blend nearly every vegetable and fruit. $79-$429.95, omegajuicers.com
Bobble is a specially
This wristband and app system tracks your movements, what you eat and even how well you sleep. It will vibrate if you have been inactive for too long and will even silently wake you up when you’ve reached the ideal amount of sleep. $129.99, jawbone.com/up
HOLIDAY
designed water bottle that removes chlorine and organic contaminants from tap water. $8.99-$12.99, bobble.com
GIFT GUIDE
There’s nothing better than a gift that keeps on giving. Here’s a list of eight gadgets that can help a loved one work toward a healthy lifestyle, whether that means losing 10 pounds, sleeping better or even running a marathon.
story by Nora Patwell
Nike + Kinect Training If your giftee
has an X-Box, he or she will love this fitness game. A virtual Nike trainer utilizes full-body sensors to assess the gamer’s fitness and builds programs to yield the best results for his or her body. $40 store.nike.com
Nike+ FuelBand This sleek bracelet measures your daily activities, calories and workout progress. $149 nikestore.com
The Sound + Sleep Therapy Machine
Monster iSport In-Ear Headphones These in-ear speakers are sweat proof, waterproof and washable to ensure high quality music throughout your entire workout. They are designed to fit under helmets or to be worn with goggles, too. $69.95, amazon.com
There’s no better gift than the gift of sleep. Help a friend feel more refreshed with a sound machine. It mimics high quality sounds such as a waterfall, fireplace, ocean, city or train. $92.99, walmart.com
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