What the Health Fall 2012 by What the Health

what the health THE LATEST BUZZ ON FITNESS, NUTRITION, AND WELLNESS FALL 2012

EXERCISE BEST PRACTICE YOU’LL NEVER WORKOUT THE SAME WAY AGAIN. PG. 35

letter from the editor VALENTINA PALLADINO

contents WHAT THE HEALTH // FALL 2012

INSIDE THIS ISSUE

WINTER SKINCARE SURVIVAL GUIDE

MAGAZINE BROUGHT TO YOU BY YOUR STUDENT FEE | FOLLOW US ON TWITTER @WTHONLINE, VISIT OUR BLOG WHATTHEHEALTHMAG.WORDPRESS.COM, AND LIKE US ON FACEBOOK

ovember and December in Syracuse—that can only mean two things: cold and finals. However there is life to be found at SU in the wintertime, you just have to know where to look for it. WTH’s got your back for that. Escape the snow and hit the gym; we’ve got a roundup of exercise best practices (pg. 35) that will help you do all of those situps, weight lifts, and warm ups the right way and avoid injury—and some of the tips may surprise you. In need of a good night’s sleep during final’s time (as if that needs to be asked)? There’s ways to catch a few restful ZZZs and avoid relying on sleeping pills (pg. 14). And when all’s said and done and you need a pick-meup after (or before and during) the last papers and tests are handed in, we’ve got recipes for heart- and body-warming soups (pg. 54), and easy holiday appetizer ideas (pg. 56) that will impress both your friends and family, and even yourself (Who knew you were such a good cook?). I hope you all enjoy reading this issue of WTH, because preparing this issue was surreal for me. I still don’t feel like, come December, I’ll be saying goodbye to a campus and a community that has helped me grow as a person. WTH certainly helped me throughout my three and a half years discover new avenues of healthy living, and I’ve seen how it has done the same for others. I’ve been told that people have a tendency to maintain the lifestyle habits they had during college. Hopefully most of us won’t be intense partiers for the rest of our lives (unless that’s your thing), but I hope that the things WTH teaches about food fitness, and wellness will be things that you keep in mind even after you leave the Hill. That’s why we do what we do at WTH—to make sure that no matter which holiday you celebrate, no matter who you’re with, and no matter where you’ll be in January 2013, that you have the knowledge to maintain and nurture the best you you can be, from your mind to your body to your soul. Enjoy, Valentina Palladino Editor in Chief

How to keep your skin smooth, hydrated, and healthy in the midst of below-freezing SU weather.

ONE PILL AT A TIME

Take a look inside one student’s struggle to maintain normalcy while living with thyroid disease.

25 WITH A GRAIN OF SALT

Find out how excess sodium sneaks onto your plate everyday, and how you can avoid it.

EXERCISE BEST PRACTICES Experts weigh in on the best workout methods, and give us tips to improve. You’ll never exercise the same way again.

TAKEOUT TAXES

Recently, our government passed regulations on soda sizes, trans-fats, and tanning methods. WTH explores how effective the laws are, and how far legislation could continue to go.

WHAT THE HEALTH MAGAZINE EDITOR-IN-CHIEF Valentina Palladino MANAGING EDITOR Lauren Stefaniak DESIGN DIRECTOR Anita Sukha

PUBLIC RELATIONS DIRECTOR

Brianna Quaglia

ASSISTANT PR DIRECTORS

Juliet Maloff Carly Yeung Barbara Predergast

PHOTO DIRECTOR

Carly Tumen SENIOR WEB EDITOR

Victoria Wolk

ASSISTANT WEB EDITOR

Rachel Becker SENIOR EDITORS

Stephanie Bouvia GET WELL

Leanna Garfield EAT SMART

Meghin Delaney

Quick Fix

Healthy, Happy Holiday

Fit Facts

Reviews: Digital Digs

Close up: I-Move Program

WHAT THE HEALTH // FALL 2012

Lindsay Barton

SOCIAL MEDIA DIRECTOR

FRONT-OF-BOOK

contents

FRONT OF BOOK

FEEL GREAT

Christina Ferraro FEATURES

Rakelle Shapiro BACK-OF-BOOK

Cristina Baussan

ASSISTANT EDITORS

Riddley Gemperlein-Schirm, Sara Curtin, Samantaha Saunion

GET WELL 14

The Pill-Ride to Dreamland

Winter Skincare Survival Guide

Skin Deep Infographic

One Pill at a Time

Sex Talk: Chemical Connection

FEATURES

WRITERS

Sarah Santos, Brianna Quaglia, Naomi Pinkus, Liz Searight, Samantha Saunion, Chris Flora, Juliet Maloff, Arielle Franklin, Christina Baussan Christina Ferraro, Courtney Carter, Alyssa Rothschild, Gilmarie Perea Jake Vuolo, Paige Carlotti, Carly Tumen, Lauren Bartos, Meghin Delaney Anna Kuskin, Leanna Garfield, Riddley Gemperlein-Schrim, Evelyn Javier Danielle Roth, Stephanie Bouvia, Madison Flavin DESIGNERS // PHOTOGRAPHERS // ILLUSTRATORS

Ali Mitchell, Alicia Zyburt, Amanda Piela, Ariel Weiss, Diana Chin, Elizabeth Grant, Gabriela Perez, Jordan Dudden, Kelsey Ohira, Kristie Cordon, Laura Palladino, Laurel Epps, Lizzie Hart, Marissa Angelone, Nicole Egan, Sarah Collins, Shira Stoll, Shirley Chang, Valentina Palladino FACT CHECKERS

Brenna Symoniak, Leanna Garfiled, Paige Carlotti, Evelyn Javier, Alexa Voss, Madysan Foltz, Jennifer La, Nkumeh Tifah, Melina Martino, Pasang Lhamo, Isabel Sherman, Aislng Williams, Michelle Polizzi, Karen Laroshce, Valentina Palladino COPY EDITORS

Kelly O’Sullivan, Juliana LaBianca, Alexa Voss, Victoria Wolk, Lauren Stefaniak, Isabel Sherman, Onaika Mootoo, Valentina Palladino PHOT STORY MODELS

Alex Lieb, Samantha Wahrsager, Nathan Jordan, Nicole Rebetsky, Chris Flora

EAT SMART

Just Your Cup of Tea

With a Grain of Salt

Veganism in College

How to Read a Food Label

Takout Taxes

The Greek Yogurt Takeover

A Finicky Relationship with Food

FEEL GREAT

BACK OF BOOK 53

Get Out of Town: The Fun Warehouse

Zumba Fitness

Amateur Chef: Seasonal Soups for th Soul

Add Some Chi to Your Step

Seasonal Goods: A Taste of the Holidays

Exercise Best Practices

Skinny Alcohol: The Skinny on Booze

Photo Story: Extreme Winter Gear

The Breakdown: EmergenC

50 58

QUICK FIX STUNNING SKIN A trick to flawless skin lies in the food that you eat, a statement supported by an article in Health Magazine, titled “Foods for Healthy Skin.” Studies show that strawberries are filled with antiaging vitamin C, olive oil helps reduce inflammation and can be used as both a way to sooth your skin and your lips, and green tea and pomegranate have antioxidants that contribute to fighting inflation. Keep these in mind for skin that will boost your confidence.

MUSIC FOR MEMORIZATION Listening to music can help you memorize information better, a skill every college student could use. Joseph Cardillo suggests in an article titled, “Back To School, Use Music to Help You Memorize,” first, calm your mind, then listen to one of your favorite songs. While you do, create a story in your mind with images from some of your favorite memories. Now that your mind is at ease, you are ready to work. When your mind knows that it wants to remember something, the more you will pay attention.

WHAT THE HEALTH // FALL 2012

CHECK THIS OUT

QUICK

FIX

story by // sarah santos illustration by // alicia zyburt

NO MORE NIGHT MUNCHIES We eat when we are hungry, even after we have eaten our final meal of the day. For college students, this is one of the worst habits to break. Keri Gens gives tips on how to stop this unhealthy practice in an article published in U.S. News. To avoid late-night indulgences, try going to sleep earlier, get rid of any unhealthy snacks that you have easy access to, brush your teeth as soon as you have finished a meal, or keep track of everything that you eat in a journal. The article states that you could lose a pound a week by cutting out the 500 extra calories you might eat after dinner every day.

BETTER YOUR BUDS Familiarize your buds with food that is better for you, and lose its sensitivity to contents such as sugar and salt. When you are accustomed to a certain flavor, your taste buds adjust to it. Based on a study mentioned in an article written by David Katz in the Huffington Post, it is best to have skim milk instead of whole milk, and hardboiled eggs instead of fried eggs, and watch as your body responds to these healthy changes.

FUEL YOUR MIND & THINK BETTER The way we perform depends on the food that we put into our body. The healthier the food, the better we feel. Depending on the type of food we eat, the better we think. According to an article entitled, “Brain Food: Superfoods To Improve Your Cognitive Function,” next time you need to fuel your mind, try snacking on walnuts, berries, or some avocado, or perhaps some dark spinach. If you do not feel like snacking, try sipping some coffee or some water. These will surely help you think well. WTH

WTH LEAVES NO LOVED ONE LEFT BEHIND WITH HOLIDAY GIFTS FOR ALL ON YOUR LIST story by // briana quaglia photography by // laura palladino

THE DORM ROOM DIVA

THE FITNESS FREAK

BUSY MOM

Ladies SU Capri Leggings - $18.99 : Syracuse University Bookstore

Wacces NEW 5 Resistance Bands Set for Yoga, Abs, & Gym Workout - $16.95 : Amazon

Chai Tea Kit - $16.00 : PurposeDesign at Etsy.com

Perfect for your roommate or best friend, these leggings are cute and casual. They’re nice to lounge around in, wear to class on lazy days, or for yoga class. Hint: Since it’s from the SU bookstore, you can put it on student ID and pay with your Bookstore Charge account.

This one’s for that friend who’s always at the gym or doing situps. Resistance bands are growing in popularity and can be added to many different workouts, like core training, Pilates, or yoga.

Keep mom calm and cozy this holiday season with this Chai Tea Kit, which comes with an easy-to-follow recipe and has super cute packaging. One perk of the kit is that the included spices (cardamom, anise, cinnamon, and more) are organic and fair-trade certified.

THE COLLEGE FOODIE

THE GYM RAT

GOLF DAD

Plate Weight, Dumbell & Kettlebells Play it Again Sports locations

50 Pack Zero Friction Golf Tee - $9.98 : Manny’s on Marshall Street

Bring the gym home! Check out Play It Again Sports in North Syracuse which buys and sells sports and fitness equipment and has all kinds of used equipment at discounted prices. They even sell fitness equipment like dumbbells and kettlebells—perfect for the college bro trying to build muscle.

Dad can be a tough person to buy for, but the SU Orange emblazoned golf tees are perfect for his regular days on the green. Help dad show his Orange pride with these tees that are less than $10 each. Then, suggest a family outing somewhere greener and warmer where he can put them to use. Score! I mean… fore!

Faberware 3-Piece Hardwood Cutting Board Set - $15.97 : Walmart We all have that one ambitious friend who manages to create gourmet meals in a tiny off-campus apartment. This three-piece cutting board will make those culinary adventures a little easier. The three types prevent cross-contamination between red meats, bread and produce, and poultry or fish, which all can spread bacteria.

FALL 2012 // WHAT THE HEALTH

FIT FACTS

Studies show that exercising can actually make your memory stronger and help you learn new skills.

facts compiled by //naomi pinkus infographics by // elizabeth grant

Washing your face too often can actually irritate your skin and cause pimples instead of clearing them. Sleeping seven hours or more a night makes you lose twice as much fat and makes you less hungry than if you get less than seven hours a sleep a night. If youâ&#x20AC;&#x2122;re baking sweets for a late night study session, use mashed bananas or applesauce instead of butter to make an equally delicious, yet way healthier treat.

Low-fat milk helps boost your immune system, so drink a glass or two to help you stay strong during the flu season.

Light alcohols, like vodka or beer, are less likely to give you a bad hangover than dark alcohols like tequila and red wine.

If you believe that people like you, there is a greater chance they actually will like you!

WHAT THE HEALTH // FALL 2012

Low-fat labels actually lead women to overeat and consume more calories of the diet food than they would regular food. Women are twice as likely to be diagnosed with anxiety disorder as men.

Studies show that the more often you go on Facebook, the more likely you are to have low self-esteem.

FALL 2012 // WHAT THE HEALTH

REVIEWS

DIGITAL

DIGS

CLOSE UP:I-MOVE PROGRAM

FOR THE LOVE OF

CHECK OUT THSE APPS YOU CAN USE TO HELP MAKE HEALTH DECISIONS ON THE GO!

DANCE

story by // liz searight

story by // samantha saunion photography by // ali mitchell

Smartrunner Price: Free Devices: iPhone, iPod touch, Android, BlackBerry

Sleep Cycle Alarm Clock Price: $0.99 Devices: iPhone, iPod touch, Android

The Snack App Price: Free Devices: iPhone, iPod touch

iPhone’s Smartrunner app exceeds any runner’s expectations. Its GPS system tracks distance, speed, and number of calories burned. Syracuse University students who haven’t quite found their running paths yet would benefit from this app. Its simple interface design makes it easy to navigate, and with each run or activity you receive a certain number of points. Compete with friends to see who can get the highest number.

For college students, waking up is one of the most difficult parts of the day. The Sleep Cycle Alarm Clock app monitors your movements and analyzes your sleep patterns. During the time period you set, your alarm will go off when you’re in the lightest sleep phase. This eliminates the chance of waking up in a deep sleep, which is often why we feel groggy. For best results, keep it on a nightstand beside your bed while you sleep.

This free app gives you hundreds of snack options by calorie counts. Need something sweet but want it under 100 calories? The Snack App provides a bunch of different categories of snacks, such as salty, sweet, crunchy, creamy, cheesy, healthy, sinful, late-night, on-the-go and “surprise me,” so your cravings are always covered. The app also tells you how to burn the amount of calories you eat in a snack, so you know you can go swimming for 30 minutes and burn that WTH 200-calorie snack you ate off ASAP.

WHAT THE HEALTH // FALL 2012

The I-MOVE program at Syracuse University was developed to offer students a variety of health related and physical activity-based opportunities. Sandra Bargainnier rebranded the program in 2011. The programs offered in I-MOVE promote education along with safe and lifelong participation in health-enhancing physical activities. “My goal is that people take these classes and become lifelong movers,” Bargainnier says. “We spend so much of our day in front of a screen.” She says getting people to exercise and eat healthier is crucial to combat the increasing national obesity rates. More than 100 classes are offered at SU within the program every semester and include social ballroom dance, Zumba, African dance, scuba, backpacking, fencing, yoga, and more. And Bargainnier says the program is always open to suggestions for new classes. It’s easy and convenient to get involved in any class that peaks your interest, so get moving today!

PAMELA MCGRATH TEACHES PEOPLE HOW TO DANCE AND CONNECT WITH THEIR BODIES WITH THE BELLY DANCING CLASS SHE TEACHES IN SYRACUSE UNIVERSITY’S I-MOVE PROGRAM.

FALL 2012 // WHAT THE HEALTH

CLOSE UP: I-MOVE PROGRAM

WHAT THE HEALTH // FALL 2012

get well P

amela McGrath fell in love with belly dancing when she was a student at Syracuse University. Now a belly dance instructor for the I-MOVE program at SU, McGrath helps students learn how to express themselves through this unique dance. “I want my students to learn how to dialogue and communicate with each other successfully with respect and without ego. Those are my goals and why I love to dance,” McGrath says. Belly dancing first caught McGrath’s eye when she saw Greek belly dancer Zoey Artemis perform at a street fair on Westcott. Intrigued by the dance form, McGrath signed up for classes with Artemis and studied dance with her for about five years. Years later, McGrath and three other students in Artemis’ class decided to rent their own studio in downtown Syracuse. They formed a dance collective called Maya Tribe. The quartet taught belly dance and yoga classes at the studio, and also put on local performances in the community. Some years later, Maya Tribe split up, and McGrath decided to find a studio wehre she could teach herself. She has been running the Maya Dance Studio, located at 122 Trinity Place, for about six years now. McGrath says her goal as a teacher is to give students the tools and basics to take on dance and create new connections. “It is such a great way for people to bond as friends together in celebration of femininity and our sisterhood,” she says. McGrath says she strives to help her students connect music with their bodies. She incorporates live music into her classes to help them become more connected. “You can hold your own rhythm and make your own beat with live music. It’s unplugged,” she says. McGrath got her start as an I-MOVE instructor about two years ago when Tom Brutsaert, the director of the exercise

WHAT THE HEALTH // FALL 2012

science program at SU, approached her and told her the university was planning on expanding the I-MOVE program. McGrath connected with Sandra Bargainnier, the program director of I-MOVE, and applied to be an instructor at SU. She began teaching belly dance at SU in Spring 2011. McGrath teaches DTS 200: Belly Dance three days a week at the dance studio in the Women’s Building. Her classes are almost

“

IT IS SUCH A GREAT WAY FOR PEOPLE TO BOND AS FRIENDS TOGETHER IN CELEBRATION OF FEMININITY AND OUR SISTERHOOD” filled to capacity, with her Friday class at a total of 28 students. She teaches her students body rolls, hip and arm movements, transitions, and group work. McGrath not only teaches her students the basic movements of belly dance, but she also incorporates the music and culture behind belly dancing. She shows students different rhythms on zills, which are small, metallic finger cymbals used by dancers, and plays the doumbek, a hand drum traditionally used for belly dancing. Christina DiCorato, a junior biology major, is currently taking McGrath’s class. She says McGrath’s teaching style makes it easy for students to catch on to the dance steps. “She breaks down the steps so that the dance becomes manageable, even though the class is still challenging at times,” DiCorato says. “I would definitely take another class with her.” WTH

GET WELL

THE PILL-RIDE TO

DREAMLAND

MANY STUDENTS STRUGGLE TO GET ENOUGH SLEEP AT NIGHT AND USE SLEEPING PILLS TO HELP, BUT MEDS ARE NOT THE ONLY WAY TO CATCH THOSE ZZZS YOU NEED. story by juliet maloff // illustration by sarah collins

WHAT THE HEALTH // FALL 2012

e’ve all curled up in bed after a long day, looking forward to a good night’s sleep. You wrap yourself in blankets and sink into pillows, but for some reason you can’t put your mind to rest. You shut your eyes just to have them snap back open. Your thoughts race while you lie in your bed, tossing and turning for hours. You try all the tricks, but still can’t get to sleep. At least 70 million Americans suffer from a sleep disorder. According to The National Institutes of Health, sleep disorders are one of the most common complaints doctors hear from their patients. With classes, jobs, homework, and other stressors, most college students don’t get an adequate amount of sleep. These nocturnal issues have students looking for answers, but the easiest solution may also be the most dangerous. According to an article in The New York Times, the use of sleeping pills has nearly tripled among teens and people in their early 20s. The most popular sleeping pills are Ambien CR and Lunesta. Along with other sleeping medications like Nyquil, these two become very popular among college students through television advertisements and word of mouth. However there are precautions students must take and questions they should ask before starting a sleeping-pill regimen. Andrew Gruin, a junior communication and rhetorical studies major, struggled with sleep problems ever since he arrived at Syracuse University. “I have the hardest time falling asleep even when I am exhausted,” Gruin says. “There’s even times when I can’t fall asleep the entire night.” As a freshman in college, he began using the common sleeping medication, Ambien, and found it to have some addictive characteristics. “I ended up relying on it to sleep every night, and when I didn’t take it, I couldn’t fall asleep on my own,” he says. Dr. Michael Thorpy and Dr. Shelby Freedman Harris of the Montefiore Sleep Disorders Center stressed that sleeping pills are widely used. Most people find

them effective and do not suffer adverse effects on a long-term basis. Thorpy and Harris say sleeping pills are generally safe, but it’s important to understand what is causing sleep deprivation. This way, people can target the specific problem rather than treat it with a shortterm solution. Before turning to over the counter medication, consider more natural alternatives. Room temperature can have a major effect on how effectively people fall asleep. H. Craig Heller, Ph.D, biology professor at Stanford University, recommends keeping the room between 65 and 72 degrees Fahrenheit. With the cold winter season approaching, this could be a way for students to save money on heat, and stock up on sleep. David F. Wolfe, the Educational Coordinator at Crouse Hospital, has experience working in the sleep center at Crouse offers some sleeping tips. “If students are having a hard time getting a good night’s rest, I suggest they try turning off the lights a few hours before bedtime,” Wolfe says. “As your eyes see the darkness they release melatonin in your brain, which helps you fall asleep.” As hard as it might be for students with busy schedules, getting on a regulated sleep schedule is important for good, natural sleep. Lauren Sterling, registered dietician and wellness educator at Natur-Tyme, a health food store in Syracuse, says there are healthy sleep aid alternatives. “If students are considering taking any form

of sleeping aid, they should check and make sure they don’t interact or affect any other medications they are taking,” Sterling says. Sterling also recommends Gaba Calm, a dissolvable pill that helps decrease the neurotransmitter firing in the brain which helps it relax during the day. This calms down the body, making it easier to fall asleep at night. Sterling also suggests a pill called Theanine, similar to Gaba Calm in that it helps relax the brain. “Theanine doesn’t cause drowsiness,” Sterling says. “It just relaxes the mind and helps the alpha theta waves in your brain calm down which is good for falling asleep.” Taking Theanine with decaffeinated green tea helps your body absorb the drug into your bloodstream. Herbal teas that contain chamomile and lavender can also have a sedative effect, Sterling says. You can buy these teas at grocery stores and natural foods stores. The next time you can’t get to sleep and think the only solution is to reach for a bottle of Ambien, try one of these natural alternatives. Whether it’s trying a calming tea, turning down the thermostat, or taking a natural pill, welcome new and healthy ways to improve your sleep. WTH

FALL 2012 // WHAT THE HEALTH

GET WELL

retain water. Dr. Brown says it’s important to focus on using intense moisturizing creams containing hydrating substances like ammonium lactate to keep the moisture locked in to protect your glow. Ammonium lactate breaks dead cells that haven’t shed from the skin and helps seal in the moisture of new cells. It is important that we take care of our skin because dry skin can lead to eczema, an inflammatory skin condition that can be very itchy. “You run the risk of breaking your skin when you scratch it, which can lead to an infection like impetigo or cause scarring,” Dr. Brown says. Making sure your skin is soft, supple, and well hydrated can ensure that winter dryness does not lead to other problems.

“

HOT WATER ACTUALLY STRIPS THE MOISTURE FROM OUR EPIDERMID, MAKING SKIN EVEN THIRSTIER.”

WINTER SKINCARE

SURVIVAL GUIDE Don’t let the winter weather shrivel your skin. WTH learned some simple steps for healthy skin, whatever the cold weather brings story by // arielle franklin art by // valentina palladino

WHAT THE HEALTH // FALL 2012

et your scarves and gloves out from storage because it’s going to be a harsh winter, knowing Syracuse. According to the Farmer’s Almanac, this winter will be colder and drier than usual, which means that our skin will take a beating. In the winter, we change the way we dress, eat, exercise, and the amount of time we spend outdoors. As our habits change during winter, so should the way we treat our skin. Our skin dries in the winter due to the lack of humidity and moisture in the air. The harsh winds and dry air cause flaky skin and parched lips. Dr. Lance Brown, M.D., dermatologist and clinical assistant professor at New York University, says the moisture in our skin evaporates into the environment, causing our skin to dehydrate and become scaly and flaky. Dry skin can be unpleasant and painful. When your skin gets very dry, it looks irritated and cracked because it fails to

Water has a significant impact on skin during the winter. Hot water strips the moisture from our epidermis, making skin even thirstier. As tempting as it might be on those snowy days, avoid taking hot baths or showers. Instead, Dr. Brown suggests spending limited time in the shower or bath, pat drying your skin once you’re out and immediately applying a moisturizer to lock moisture in. Melanie Rud, the associate beauty editor at Good Housekeeping, recommends using products that contain ceramides, which reload the skin, and a day and nighttime cream, as well. Rud also recommends using intensive moisturizing creams from high-quality brands we know such as, Jergens, Eucerin, Vaseline, and Dove. There is no need to spend big bucks on department store creams. “If you are going to buy more expensive products, you’re just paying for the fragrance and the packaging,” Rud says. “Ultimately the ingredients in the drugstore moisturizer and the department store moisturizer are the same.” Exfoliation is necessary year-round to eliminate dead skin cells. “If you don’t exfoliate the dead skin, your moisturizer will not be able to get through that layer of dead cells and won’t penetrate the skin,” Rud says. “This is applicable for your face and entire body.” Rud warns to avoid over-exfoliating, which can break down your skin barrier. It will make irritation and redness even worse. While each individual’s skin has a different threshold for dryness, there are simple steps that we all can take in order to keep our skin supple year round: taking short bathing time, using moisturizing soaps, avoiding excess hand washing, and using moisturizers while skin is damp. Remember, when the leaves change, your skin care regimen should change as well. WTH

YOUR BEST FACE FOWARD

For everything and anything your skin needs, these products got you covered Daytime Facial Moisturizer CeraVe Facial Moisturizing Lotion AM ($13.99) Facial Cleanser Cetaphil Gentle Skin Cleanser ($11.49) Nighttime Facial Moisturizer Nivea Soft Moisturizing Crème ($6.79) Exfoliator St. Ives Invigorating Apricot Scrub ($4.29) Moisturizing Body Cleanser Dove Winter Care Body Wash ($6) Body Lotion Nivea Body Smooth Sensation Daily Body Lotion ($7.49) Body Cream AmLactin Ultra Hydrating Body Cream ($14.99) Hand Cream Neutrogena Norwegian Formula Original Hand Cream ($4.99)

FALL 2012 // WHAT THE HEALTH

18 WHAT THE HEALTH // SPRING 2012

DEEP

feet

Fact: The skin on the soles of your feet is some of the thickest on the body at 4 millimeters. Tips: Apply thick moisturizer and put on cotton socks before bed to soften the skin on your feet.

Tip: Use balm or petroleum jelly to help retain lips’ mositure.

Fact: Lips have no

glands to keep lips sebaceous to keep them moisturized.

SPRING 2012 // WHAT THE HEALTH

Sources: http://www.aad.org , http://www.everydayhealth.com, http://www.doctoroz.com, http://www.webmd.com, http://www.bbc.co.uk/science/, http://www.livestrong.com, http://health. howstuffworks.com/, http://www.csmaclub.co.uk/

sun

wind

When wind debris like sand, dirt, or snow collides with the skin, the friction can cause windburn. Protect your skin with layers of clothing or a light layer of sunblock.

Dermatologists from the American Academy of Dermatology recommend using sunblock every day, no matter the amount of sun. The sun emits harmful UV rays all year round, and up to 80 percent of UV rays can pass through clouds.

rain

Extremely cold weather and snow can worsen dry skin and flaking. Avoid skin dehydration and harmful side effects like frostnip and frostbite by keeping your body tempertature not too warm and not too cold— balance is key.

snow

Salicylic Acid treats acne by penetrating pores and reducing whiteheads and blackheads with little irritation. Those allergic to salicylates (found in aspirin), or those pregnant or nursing should consult a doctor before using products with salicylic acid.

Polyenylphosphotidyl choline (PPC) works with phospholipids, the chief moisturizing agents in the skin, to hydrate and heal dry skin, while making skin softer.

Alpha Lipoic Acid (ALA) is a soluble antioxidant and anti-inflammatory which is easily absorbed by lipids in the skin and watery interiors of cells. ALA reduces the size of poors, blotchiness, puffiness, and redness caused by uneven skin tones and irritation.

These ingredients in your skin care products will help you get the most for your skin

IN THE BOTTLE

body

Fact: The skin is the largest organ, with an average surface area of two square meters. Tip: Instead of soap, wash with a moisturizer containing glycerin which helps healthy skin cell maturation.

scalp

Fact: The skin on your scalp can become dry from blow-drying and washing with harsh shampoos. Tip: Wash with mild shampoo and cooler water, and massage scapt to stimulate blood flow and prevent dryness.

Too much wet weather and high humidity can leave your skin chapped; use moisturizer on a daily basis to prevent severe irritation.

Keep your skin fresh and healthy, no matter the weather

Beating the Elemets

hands

Fact: Alcohol in santizers kill germs but also suck all the moisture from your hands. Tip: Use a hand cream that is more greasy than creamy, because greasy forumlas trap moisture better.

SKIN Compiled and designed by // Valentina Palladino

It’s all connected, but all different. Your skin care needs change depending on the area of your body and your environment. Take a look to see how to care for every part of your skin, from the inside out.

GET WELL

ONE PILL AT A TIME

Battling a thyroid condition

written by // cristina baussan

photography by // gabriela perez

Camelia Rios, a senior at SU, woke up one morning only to find out that she will be battling against a thyroid condition for the rest of her life. >>

WHAT THE HEALTH // FALL 2012

e all have daily habits—drinking coffee, brushing our teeth, doing our homework. These habits become part of our normal routines; they are automatic reflexes that help us get through the days. A sudden change to this pattern would not put our lives at risk. Camelia Rios, a senior psychology major at Syracuse University is not as fortunate. Her life does depend on daily habits; her health is affected by sudden carelessness. Rios was diagnosed with thyroid disease 10 years ago. Now, she wakes up every day to a glass of water and a pill. The body’s metabolism is controlled by the thyroid, a small gland located at the base of the neck, right beneath the Adam’s apple. Our heart rate naturally follows the orders of a single hormone, and when this hormone shifts, so do our habits. This occurs from hyperthyroidism, the condition in which the thyroid produces more hormones than the body needs and significantly accelerates the body’s metabolism. This turning point can cause sudden weight loss and can create a lot of stress. According to the National Thyroid Institute, up to 50 percent of depression is caused by an undiagnosed thyroid condition. The Virtual Medicine Center also states that hyperthyroidism affects 2 to 5 percent of women from 20 to 40 years old. Women are 10 times more likely to be affected by thyroid condition than men. Rios says. When Rios turned 11, her parents became concerned about her tremendous weight loss. She weighed 70, and her weight fluctuated from 80 to 95 pounds until she was 15 years old. While her classmates were out in the playground playing hide-and-seek, Rios struggled through her days, tired from nights of insomnia. Sleeplessness and distraction were not the only two symptoms that led Rios to discover that was a victim of thyroid disease; she also suffered muscle weakness and a swollen face. “I missed school for a month because of a sudden pain in my right eye. I went to the doctor and found out that my eye had gotten bigger,” Rios says. Every day, Rios would uncover yet another unexpectedcondition affecting her health—it was clear that something was not right. When she made an appointment with an endocrinologist, she finally learned her health issues were caused by hyperthyroidism. Rios spent the next two years swallowing a substantial amount of medication each day, until her mother decided to do something more about her condition. There had to be solution other than feeding her body pills every morning. And like every other disease, surgery was a last resort. “The surgeon said that, during the operation, there was a possibility that my vocal chords would be touched,” Rios says. Although this procedure would have allowed her to continue her

life as if nothing ever happened, Rios and her family decided it was not worth the risk. After declining the surgery, Rios found a second solution to fix her hyperthyroidism: radioactive iodine. These words sounded scary at first, but after talking to her doctor, she decided to start taking a daily pill called Synthroid. The medication acts as a replacement for the hormone naturally produced by the thyroid and regulates the body’s metabolism. Finding the right dosage of Synthroid has been challenging. Over the past 11 years, Rios has seen more than eight doctors, proving that one opinion will never be enough. But when she arrived at SU, Rios met to Dr. Beth Binkowski at the SU Health Center and was finally able to trust the judgment of one doctor. “She has been supporting me ever since I met her and has helped me feel much better,” Rios says. Hyperthyroidism is

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ALL OF A SUDDEN, I WAS TAKING 13 PILLS A DAY, INCLUDING ANTIDEPRESSANTS BECAUSE MY HORMONES WERE GOING CRAZY” usually controllable, but up until now the odds have not been in her favor. Her symptoms are noticeable and often stimulate mood swings and exhaustion. Her monthly visits to the Health Center include blood tests to calculate the dosage of Synthroid she needs, since it changes every two to three months. Dealing with hyperthyroidism has not only affected Rios emotionally, but also academically. “I have definitely struggled with this for my entire life, but especially during school time because of the work load. I have to push myself too much,” she says. Hyperthyroidism requires discipline and responsibility. Rios says she owes a lot to her mother for making sure she had the healthiest and happiest childhood possible. Rios has had a hard time adapting to the consequences of having this hormone malfunction. It affects the way she eats, feels, and even the way she travels. While for some girls, their manicure kit is the one belonging they can’t travel without, for Rios traveling without her Synthroid means no travel at all, she says. Although Rios seeks the ideal solution to her thyroid condition, her positive attitude lets her to face life chin up, heart pounding, and smile shining. WTH

FALL 2012 // WHAT THE HEALTH

GET WELL

T SEX TALK

CHEMICAL CONNECTIONS story by chris flora // photo by amanda piela

he health benefits of safe sex are often overlooked in college. Sex lowers blood pressure, contributes to overall stress reduction, and boosts the immune system. According to health journalist, Kathleen Doheny, in an article in the Papua New Guinea Post-Courier, 30 minutes of sex burns 85 calories or more. But safe sex is not only about burning calories—in fact, safe sex has a lot to do with the mind and overall well-being. Dr. Joseph Fanelli, human sexuality professor at Syracuse University, says safe sex can actually trigger hormones and chemicals in the brain and body that create feelings of attachment. “The biology of hooking up is emotionally casual to partners, but psychologically, it is not casual,” Fanelli says. “There might be ‘no strings attached,’ but there are psychological strings caused by hormones released in the brain.” Oxytocin, a slightly addictive hormone released during sex, also has benefits. Otherwise known as the cuddle hormone, it keeps us feeling attracted to our partner after sexual activity. In many cases, we can be overloaded with oxytocin after hookups. This could potentially change hookups into relationships because we become more comfortable with our partner. According to Doheny, when oxytocin floods the brain, endorphins increase while pain decreases. Oxytocin’s not the only hormone released during sex. “Dopamine is a natural stimulant that gives us focus, energizes

us, and makes us crave the other,” Fanelli says. SU students agree that after engaging in safe, sexual activity with someone they start to feel better about themselves. Zack Phillips, a freshman television-radio-film major, says that after hooking up with someone he finds attractive, his self esteem sky rockets. He also says that this increase in self esteem helps him improve personal relationships and bond with his partner on a more serious level. Claire*, a freshman management major, says since she and her boyfriend are comfortable together, they are able to have a serious relationship. Not only does safe sex benefit your well being in relationships, it also affects how you feel in the future. After having successful sexual relationships, you can learn what works in your life and what kinds of people you want to surround yourself with. Safe sex is a major factor in any relationship. It can determine how comfortable you are with each other and if there is a deeper connection than just physical attraction. But you might not realize how these things may originate in the brain from hormone activity. The hormones released from sex can be helpful psychologically in a relationship and give us the self-confidence we have always wanted. They can also lead to future relationships success and overall happiness in our lives. WTH

HORMONES RELEASED DURING SAFE SEX CAN MAKE US FEEL GOOD, PHYSICALLY AND EMOTIONALLY, AND CREATE LIFE-LONG ATTACHMENTS

WHAT THE HEALTH // SPRING 2012

FALL 2012 // WHAT THE HEALTH

EAT SMART

WHAT THE HEALTH // FALL 2012

eat smart

WITH A GRAIN OF SALT YES, SALT AND SODIUM ARE DIFFERENT, BUT EVERYTHING WE EAT CONTAINS SODIUM, FROM SAVORY TAKE-OUT FOOD TO SWEET DESSERTS—AND MOST OF US DON’T EVEN KNOW IT.

story by // alyssa rothschild photos by // alyssa pooler

ou’re in the supermarket and see a packaged low-calorie frozen meal. The meat looks hot and just the right size. The vegetables are crisp and colorful. It’s pre-packaged perfect portions. Although this may look as if it’s a nutritious way to watch your weight, one ingredient might be lurking in your seemingly healthy food—salt. Salt and sodium are nearly invisible to our eyes, but they are in everything we eat. (For the record, salt is sodium plus chloride, both are minerals). The recommended amount is less than 2,300 mg of sodium per day—about a teaspoon, according to the 2010 Dietary Guidelines for Americans. Melissa Dabbiero, a registered dietitian at Crouse Hospital says sodium maintains the right balance of fluids, transmits nerve impulses, and contracts and relaxes your muscles. However, a typical American takes in more than 3,400 mg of sodium per day. Dabbiero explains that excess sodium begins to have an effect on our kidneys and then moves, disrupting the rest of the body’s functions. “When there is an excess of sodium chloride in your body,

the body retains water until it is removed by the kidneys, and this can make you seem bloated,” says Dabbiero. If the kidneys become overwhelmed and can’t eliminate enough sodium, it starts to accumulate in your blood. This, in turn, can lead to high blood pressure, which can be life-threatening and cause heart attack or stroke. Dr. Marcie Schneider, an adolescent medicine specialist, says generally speaking, the less salt in our diet, the better. Sodium triggers dopamine, the neurotransmitter associated with pleasure. That means people who eat excess amounts of sodium crave it more than those who eat normal amounts. Additionally, eating foods high in sodium triggers the thirst mechanism. If people reached for a glass of water to quench their thirst, problem solved. However, according to a report released by the CDC, half of the U.S. population consumes sugary drinks, and even worse, in excess.“When people have liquid that’s flavored, they consume more versus plain water,” says Schneider.

FALL 2012 // WHAT THE HEALTH

EAT SMART

The additional calories in these beverages, may lead to poor diet quality, weight gain, obesity, and type 2 diabetes. Since so many high sodium foods like chips and French fries are high in calories, eating a lot of salty foods can cause weight gain. In fact, bread is the number one source of sodium in Americans’ diets. According to the CDC, double the amount of sodium is obtained from bread and rolls than from snacks like potato chips and pretzels. A typical 1-ounce slice of bread has between 100 and 200 milligrams,

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CONDIMENTS CAN SIGNIFICANTLY INCREASE THE SODIUM CONTENT OF YOUR MEAL BECAUSE MOST OF THEM INCLUDE LARGE AMOUNTS OF ADDED SALT TO EXTEND THEIR SHELF LIFE AND ENHANCE THEIR FLAVOR” Dabbiero

depending on the type and brand, but an ounce of potato chips has roughly 120 milligrams of sodium. Unexpected sources of sodium also include cold cuts and cured meats, salad dressings, cheeses, pasta sauces, and condiments. Many sweet foods are also high in sodium. One doughnut contains close to 300 milligrams, and a blueberry muffin is close behind at 250 milligrams. An even bigger shock can be in baking mixes. One slice of yellow cake made from a mix contains 220 milligrams. Some frozen dinners contain more sodium than should be consumed in a

WHAT THE HEALTH // FALL 2012

EAT SMART

HOW TO READ A

whole day. Frozen meals that seem convenient and low cost, like Weight Watchers and Healthy Choice are often branded as “healthy,” targeting people with health and weight loss concerns. Kelsey Corbishley, a junior interior design major says, “Frozen meals like Lean Cuisine and Healthy Choice seem like a better option than microwave pizza.” Living a low salt lifestyle means long-term changes: Eating less fast food, picking healthy frozen meals, making the effort to cook from home with nonprocessed ingredients, and seasoning with spices other than salt. But don’t worry, foods won’t be tasteless with less sodium. “If you usually choose high salt foods or add lots of salt when cooking or at the table, you may find that food tastes bland when you first reduce the amount of salt in you eat,” Dabbiero says. “After a few weeks, though, your taste buds adjust to a less salty diet.” WTH

EAT THIS Kashi Heart to Heart Honey Toasted Oat 82 mg sodium

FOOD LABEL

ever guess again reading the back of a box at the grocery store—WTH’s breakdown of the food label will help you know exactly what the food you eat is putting in your body. story by // courtney carter

SERVING SIZE

NOT THAT Raisin Bran 342 mg sodium

Corn on the Cob 0 mg sodium

A Cup of Canned Cream Corn Can 720 mg sodium

Healthy Choice Meat Loaf 550 mg sodium

Hungry Man Home-Style Meat Loaf 1,600 mg sodium

Kashi Chicken Florentine 550 mg sodium

Smart Ones Classic Favorites Creamy Rigatoni with Broccoli and Chicken 810 mg sodium

Serving sizes show the amount inside the package you should be eating in one sitting, as well as the total of servings in the box. Livestrong.com clarifies that “the serving size is the amount of that food you must consume to get the nutrients listed on the package,” but if you plan on eating more than one serving, you must recalculate the number of nutrients and calories to see how much you are really consuming.

FATS Fats provide you with energy, protect your organs, and keep you warm. Saturated fats, such as the fat found in butter, are solid at room temperature and should be limited due to their high risks for coronary diseases. Unsaturated fats, such as the fat in vegetable oil, are liquid at room temperature. Avoid Trans fats, which raise bad cholesterol and lower the good.

graphics by // anita sukha

CALORIES

CHOLESTEROL

Calories supply bodies with energy, but too many calories turns into unwanted weight gain. On labels, calories are based on a 2,000-calorie daily intake. Those values should be adjusted depending on if you are more or less active. When calculating how many calories of a certain nutrient are in each serving you consume, and how many calories are in the serving in total, use this formula—Carbohydrates (4 calories x number of grams per serving) + Protein (4 calories x number of grams per serving) + Fat (9 calories x number of grams per serving) = Total number of Calories of carbs/protein/fat per serving

There are two types of cholesterol: good cholesterol, known as high density lipoproteins (HDL) reduces coronary heart disease. Bad cholesterol, or low density lipoproteins (LDL) increase your risks. Your body needs cholesterol to protect the cell membrane but since your body makes it on its own, only 300mg from animal sources are recommended daily.

CARBOHYDRATES Carbs provide you with energy and can be found in grains, vegetables, fruits, and sugar. Daily recommendation is 130g daily for all ages.

PROTEIN Protein is utilized for the growth and repair of tissues and can be found in animal food sources. Depending on activity levels males need about 56g and females need about 46g per day. Christopher Sells, a junior anthropology and sports management dual major, burns off plenty of nutrients while charging and diving as part of the Syracuse University Rugby team, contributes his athletic success to foods that are high in protein, with a sufficient amount of calories, but are low in sugar and fat.

FALL 2012 // WHAT THE HEALTH

EAT SMART

this creamy healthy snack rules on tables across the nation and the trend ins’t about to back down any time soon

TAKEOVER story by tina ferraro // photography by ali mitchell

WHAT THE HEALTH // SPRING FALL 2012 2012

Camillus, N.Y. One serving contains 15 to 20g of protein, which is equivalent to two to three ounces, or one serving of lean meat. However, consumers should be wary of the fat content of Greek yogurt.

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container of Greek yogurt. Consumers may want to avoid purchasing regular yogurt at the supermarket altogether. In regular yogurt, thickeners and gelatin are added to the mix, increasing the fat content

IN MEDITERRANEAN CULTURE, IT’S AKIN TO BUTTER OR SUGAR. ITS RECENTLY BECOME POPULAR BECAUSE PEOPLE ARE MORE HEALTH-CONSCIOUS.

Kertesz suggests choosing a low-fat or non-fat option in order to avoid the high amount of saturated fats that raise cholesterol levels. FAGE Total Classic Greek Yogurt contains 10 grams of fat, as opposed to FAGE Total 0 percent which contains zero grams of fat. The process of creating Greek yogurt differs slightly from that of standard yogurt. After bacteria is added to milk and allowed to ferment, all of the excess liquid is drained in a process called straining. This is what gives Greek yogurt its thicker texture; the straining process removes lactose, so people who are lactose-intolerant often find that they can digest the yogurt without an issue. Even though Greek yogurt loses some of its calcium during the straining process, it can supply up to 20 percent of the daily recommendation by the Food and Drug Administration, Kertesz says. The FDA recommends that a person should consume two to three sources of dairy every day. This could come from an 8-ounce glass of milk, or a 6-ounce

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THE GREEK YOGURT

yracuse University has gone Greek—yogurt style. The refrigerated foods section at the local Tops supermarket has never been emptier. When Sunday night rolls around, shelves once stocked with Greek yogurt now display a lonesome American strawberry yogurt container. The Greek yogurt craze that has recently swept the nation has yet to expire. Consumers, students, and nonstudents alike are clamoring for the richer and creamier Greek yogurt rather than regular yogurt. “Greek yogurt has been around for a long time,” says Lindsay Kos, communication coordinator at Chobani Greek Yogurt. “In Mediterranean culture, it’s akin to butter or sugar. It just recently started to become popular in the U.S. because people are a lot more health-conscious now.” Consumers have started to check labels before buying food products to see exactly what they’re putting in their bodies, Kos says. A 2011 survey by the International Food Information Council found that 24 percent of Americans want more nutrition information on food labels. People have noticed from food labels that Greek yogurt has health benefits. Greek yogurt is a slightly healthier alternative to traditional yogurt. Packed with twice the protein and half the sugar, this yogurt has earned the respect of both dieticians and foodies. Eating Greek yogurt can make you feel fuller because of its high concentration of protein, says registered dietician Matthew Kertesz of

of the yogurt while adding unnecessary preservatives and artificial sweeteners. Greek yogurt’s versatility sets it apart from conventional yogurt. “There’s a stigma that used to exist that says yogurt should be sweet and only eaten for breakfast,” Kos says. “We’re expanding on that. Now it can be considered an afternoon snack, a quick dinner, or a dessert.” Because Greek yogurt is tart rather than sweet, it can be used in a variety of dishes. Use it as a substitute for mayonnaise on sandwiches, or as a replacement for sour cream on tacos. Add a little bit of olive oil and a dash of sea salt, and serve it with pita chips or carrots and celery sticks. If you prefer the sweet route, toss in pistachios and swirls of dark chocolate, or walnuts and honey. No matter how you decide to eat it, Greek yogurt can be a new staple in your diet, and it’s one that you won’t feel guilty about indulging in. WTH

FALL 2012 // WHAT THE HEALTH

FEEL GREAT

WHAT THE HEALTH // FALL 2012

feel great

ZUMBA FITNESS story by gilmarie perea // photography by amanda piela

WHO SAID WORKING OUT COULDN’T BE ENJOYABLE? ZUMBA OFFERS A WHOLE LOT OF FUN... YOU WON’T EVEN KNOW YOUR EXERCISING! >> FALL 2012 // WHAT THE HEALTH

FEEL GREAT

s soon as the instructor hits play, everyone stands up ready to dance. They take positions facing the mirror and start to feel the beat of the music as it pumps through their veins. It’s the kind of music that makes muscles loosen in anticipation, the kind that makes hips move. The instructor starts to dance, shouting out words of encouragement, and everyone in the room joins in on the fun, bouncing along to the beat. This kind of fast-paced, upbeat music can only be heard in in a Zumba workout. This popular type of fitness workout began by accident in the 90s, when wellknown fitness trainer Alberto Perez forgot to bring his disks to an aerobics class. To solve the problem, Perez improvised by using Latin music and salsa dance moves he grew up with to substitute for the aerobics workout. Everyone loved it, and so began the Zumba Fitness-Party program. Instructors continue to branch out and craft different variations of Zumba as the trend grows. Zumba Gold, for example, offers the same exhilarating workout, but with less bouncing around, to accommodate an older audience. This class will also slowly build your stamina if you’re a beginner who wants to start living a healthier lifestyle. If there’s Zumba for an older crowd, there’s one for the younger crowd too. Zumbatomic offers a fun workout routine for kids ages 4-12. While it may not be a typical Zumba class, Zumbatomic is a choreographed routine that aims to enhance kids’ focus, speed up metabolism, and increase coordination. It

WHAT THE HEALTH // FALL 2012

can even boost self-confidence. If you want a refreshing, cool, sweat-free workout, try Aqua Zumba. This fairly new and challenging workout has attendees doing Zumba in the water. It’s a combination of Zumba and traditional aqua fitness discipline. The water resistance gives routines an extra edge on body toning, making you work harder. Grab your dad, brother, or boyfriend and take him to a Men’s Night Zumba class. Offered at Pulse Fitness Studio on West Fayette Street, this class

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THE GREATEST THING ABOUT ZUMBA IS THAT IT MAKES YOU SWEAT FROM HEAD TO TOE.” REBECCA ZHAN was created to attract more men to the workout by adding some athletic techniques to the routine, such as pushups and situps. A form of Zumba that uses black lights also emerged, but not as a scheduled regular class—it is only offered in the summer at Pulse Studio. The black lights are a way to attract people to classes, similar to nightclubs, Exner says. Everyone wears white clothing to class—when the lights go out, the dance moves glow. Just like many workouts, you end up drenched in sweat after nearly every Zumba class. “The greatest thing about

Zumba is that it makes you sweat from head to toe. You feel great afterwards,” says SU student Rebecca Zhan. More sweat is produced because of the interval training technique of Zumba. One song may be slower paced, but the next is fast paced, bringing your heart rate up and jump-starting your cardiovascular system. Before every class, there are proper stretches and warm-ups, then a cooldown after class to help build strength, posture, and stamina. These one-hour Zumba classes all have one thing in common: the focus on all parts of the body with some particular attention to your core. “The entire time if you’re engaging your core, you will also get the toning aspect of it,” Exner says. The party aspect of Zumba makes it stand out among other exercises. “It’s very fun! It’s all about having a good time. You’re not looking at the clock,” says Alexandra Sydney Vest, a senior student at SU who became a Zumba instructor after taking her first Zumba class freshman year. Zumba doesn’t discriminate against age. “This is definitely a workout that I think everybody could have fun, whether they’re old or young,” Vest says. Any SU student interested in joining a Zumba class can take a 1-credit course offered at SU, or check out the classes offered at Archbold Gymnasium. Exner suggests looking into fitness centers in Syracuse, such as Pulse Fitness Studio, or going to a Zumba Fitness website to find Zumba classes near you. WTH

ADD SOME CHI

TO YOUR STEP story by paige carlotti // photography by laura palladino

THE MEDITATIVE METHODS OF CHI RUNNING CAN HELP REDUCE THE RISK OF INJURY DURING YOUR JOG, AND HELP YOU FOCUS YOUR ATTENTION INWARD.

hink back to being a kid: running around outside, playing tag, and staggering up and down hills all afternoon with your neighborhood friends. Arms flail and heels pound the ground as you’re trying to catch your breath. As kids, we are not aware of our running techniques. The body is not relaxed and an unnecessary number of muscles are being used. Chi Running, however, strips away the extra habits people acquire as children, and incorporates techniques based on the key principles of tai chi. It is designed to teach safe, efficient, and natural running skills that reduce injury and stress, and promote an overall healthy lifestyle. “When most people run as adults, they are running based on how they ran as kids. That muscle memory stays with you,” says Gordon Maybury, marketing director of ChiLiving, an organization that aims to teach people proper running techniques. Maybury is not just an employee at ChiLiving, however, but also an avid Chi Runner. He developed severe knee pain after of being a lifelong runner, and looked to Chi Running books for assistance. Gratified by his results, Maybury applied for a job on the staff and now acts as ChiLiving’s own “resident success story,” in addition to his executive position. This running technique incorporates tai chi both physically and mentally. “Chi is a mind/body activity,” Maybury says. Physically, tai chi teaches walkers and runners to have good spine posture—the goal is to be aligned around your. Once you learn to align your posture, both the skeletal system and the muscles will be aligned, forcing the runners to use core muscles. Runners should not run from their legs or calves, but instead use the forces of gravity to guide their movements. If a runner

FEEL GREAT

EXERCISE

leans forward, gravity will propel him or her forward and the legs will be a form of stability. Lessening the amount of pressure on the legs reduces the risk of injury to the legs. Landing on one’s mid-foot rather than heel also reduces heel striking, a common source of injury, because the shock of the road is not transmitted through one’s legs.

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YOU WANT TO BE ABLE TO FEEL THE GROUND BENEATH YOU SO THAT IT IS EASY TO FEEL WHERE YOU ARE LANDING.”

TREVA THOMS

Mentally, tai chi adds energy, effortlessness and fluidity into one’s walking/running routine, according to Certified Chi Walking and Chi Running Instructor Treva Thoms. She believes that Chi Running transcends the physical body and into the spiritual one. “Tai chi is more than just a martial art,” Thoms says. “When you are connecting with your breath and body and really taking it into practice, it takes you to a different space in your mind and body.” Like tai chi, Chi Running is a practice that can never be truly mastered. Maybury explains that learning Chi Walking/Running is an involved process in the sense that there are many points to work on. “Chi Running is a practice, like yoga is a practice. You try to improve yourself every time you do it,” says Maybury. “You will never get perfect at it, but every time you walk or run you will think about these techniques and try to implement them.” Christa Guzewski, a sophomore fashion design major, can attest to this. “I heard about Chi Running from a friend over

WHAT THE HEALTH // FALL 2012

the summer who runs at her college. I was sick of doing the same thing on the treadmill everyday, so she showed me some techniques,” Guzewski says. “I’m really bad at it and look weird, but I like it because it gives me something to work towards.” Chi Running is optimally done outdoors because it requires a person to be attentive to form, which can be difficult while a treadmill is keeping the person on a center of balance, according to Thoms. If running outdoors is not an option, the best way to simulate outdoor conditions on a treadmill is to increase the incline to duplicate the wind. There is no special equipment needed to learn Chi Running. “The less shoe you can wear is best, that way you can connect better with the ground,” Thoms says. “You want to be able to feel the ground beneath you so that it is easy to feel where you are landing.” This way, you can take notice of your heal striking the ground, of landing on your midfoot, or of other harmful habits and change them in enough time to prevent injury. “Chi Running prevents injury in the first place. The way you don’t get injured is to walk or run in an aligned way, and that is precisely what Chi Running teaches you,” Maybury says. Thoms advises people to read one of the many books authored by Chi Walking/Running’s founder Danny Dreyer, watch videos on technique, go to a local workshop, or meet with an instructor for one-on-one instruction to learn more about Chi Running. WTH

BEST PRACTICES story by // jake vuolo photo by // carly tumen

THESE FIVE TIPS WILL HELP YOU EXERCISE EFFICIENTLY AND GET RESUTLS FROM YOUR TIME AT THE GYM. >>

FALL 2012 // WHAT THE HEALTH

FEEL GREAT

SET REALISTIC GOALS: Instead of going to the gym hoping to lose 40 pounds in one year, go with the goal of losing five pounds by a certain date, and continue to strive for this goal throughout the year. A long-term goal can seem daunting and unreachable, but by breaking it down to several smaller goals, you will maintain your motivation and make success more attainable.

rchbold Gym on a typical day: musty and loud, girls running endlessly on treadmills, and guys doing their seventh set of curls strategically downrange of said girls. With all the distractions at the gym, it can be

easy to forget exercise basics that help us get the most out of our workout. WTH asked Helene Schmid, ACE Personal Trainer and Jessica Redmond, Certified Strength and Conditioning Specialist (CSCS) and Registered Dietitian (RD) a few questions about the best exercise practices that will make sure your workout is working for you in every way.

WHAT THE HEALTH // FALL 2012

WARM UP AND COOL DOWN THE PROPER WAY: Static stretching, or nonmovement stretches, before exercising may increase the risk of injury. Think of your muscles as rubber bands. What happens if you put a rubber band in a freezer and then try to pull it? It won’t be long before it snaps. While our muscles may not be as brittle, the concept is the same. Instead, Redmond suggests doing some dynamic warm-ups, such as skipping, leg kicks, high knees, and butt-kickers. You decrease your risk of injury greatly by doing motions that allow blood to flow to your muscles, preparing them for exercise. Two very important muscle groups to focus on are the quadriceps and hamstrings. To stretch your quads, stand on one leg while grabbing your free foot and pull it towards your butt. To stretch your hamstrings, sit on the ground with your legs flat and toes pointed up, and reach for your toes. If you have low back pain, bend your knees during this stretch. Hold these stretches for thirty seconds, rest, and repeat 2-3 times. By keeping these muscle groups warm, you will prevent future health problems, such as lower back pain. Post-workout, your muscles

are hot, loose, and no longer the frozen rubber bands they were before, so now is the time to do these static stretches. Stretching muscles after working out enables blood to flow to the areas of the body you exercised, increasing nutrient flow to those areas and speeding up the recovery process.

CHOOSE THE BEST PRE AND POST WORKOUT FOODS: Redmond says many people think they need to eat a lot of protein before a workout. “Whatever the exercise is, whether weights or cardio, your body is going to be using primarily carbohydrates, not proteins. If it’s a long-term workout, your body will switch to using fat for fuel,” Redmond says. She recommends eating a carbohydrate that won’t take much time to digest, such as fruit or a granola bar. The postworkout meal is the most important of the day, Redmond says. After working out for a long time, your body craves nutrients and will absorb anything you give it. Eat a quick snack within the first hour after working out, such as peanut butter crackers, cheese and fruit, or a low-calorie smoothie, to give your body proteins it needs to help muscles recover and carbohydrates to replenish the energy you exerted working out. Within the next few hours, try to fit in the big meal of the day. “I feel like a lot of people often want to eat just a salad…but it’s not enough,” Redmond says. “If you don’t eat enough then your body will be sore the next day and your next workout will suffer.” Don’t forget to hydrate. Drink water all day long, not just before you workout.

SURPRISING EXERCISES YOU SHOULD AVOID

WATCH YOUR FORM AS WELL AS YOUR WEIGHTS: Weight lifting demands proper form. Get rid of the “no-pain-no-gain” mentality. If your body hurts in a way other than muscle fatigue, you may be doing something incorrectly and could be putting yourself at risk for injury. Redmond suggests doing exercises in front of a mirror to watch your form. She also recommends “stacking joints,” by keeping your body in line when lifting weights.

Helene Schmid, ACE PT, gave us a list of exercises that do more harm than good :

MIX UP CARDIO AND STRENGTH TRAINING: Weight training is beneficial for both males and females. Weightbearing exercises increase bone density, and as we age our bone density naturally decreases, leaving us susceptible to bone fractures. Both male and female beginners should lift weights three times a week at a light to moderate intensity to give bones a head start in the fight against injuries. Also, as you begin an exercise program like this, you will likely notice an increase in appetite because our bodies require more fuel when we live an active lifestyle. The more muscle mass you have, the higher your basal metabolic rate is, causing your body to use more calories all day long and need more to feed our muscles. Cardiovascular exercise prevents one of the country’s biggest health issues: heart disease. It doesn’t take marathon-level running to reap the benefits of lower cholesterol levels, lower blood pressure and heart rates, and weight loss. Run for 45 minutes three days a week to keep moving. WTH

SIT-UPS The strain on the lower back that accompanies the motion of rolling around on the floor can cause injury. Instead, strengthen your core by doing hanging leg raises or planks just remember to squeeze your core during your lifts. STANDING FREE WEIGHT EXERCISES Standing free weight exercises, such as an overhead dumbbell press. These exercises also strain the lower back. STANDING CABLE FLY. It is very easy to have horrible form when performing this exercise. Instead, do dumbbell flies while lying on a bench to control your form. RUNNING WITH WEIGHTS. People attach a variety of weights to their bodies while running, ranging from ankle straps to full-weighted vests. Though these exercises intend to force the body to push heavier weights and generate more power in the long run, the unnecessary weight puts too much strain on your joints and should be avoided.

FALL 2012 // WHAT THE HEALTH

EXTREME WINTER GEAR

STOCK UP ON THIS SEASONAL EQUIPMENT THAT KEEPS YOU WARM WHEN YOU HIT THE SLOPES. PHOTOGRAPHY BY // CARLY TUMEN MODELS // ALEX LIEB & CHRIS FLORA

FALL 2012 // WHAT THE HEALTH

PROTECT YOUR EYES AND LOOK GOOD DOING IT WITH SMITH SCOPE SNOW GOGGLES WHICH FEATURE SENSOR MIRROR LENSES AND A SEMI-POROUS FOAM FILTER TO STOP SNOW AND MOISTURE COMING IN.

CARRY EVERYTHING FROM YOUR BOARD TO YOUR SKIS IN THE WATERPROOF, INSULATED DAKINE HELIPRO DELUXE DAYPACK

Alex: Northface Fuzz Earflap Beanie $40.00; Smith Scope Snow Goggles $65.00; EMS Orion Jacket $175.20; EMS Women’s Athena Jacket $175.20; EMS Women’s Axiom Pants $84.50

Chris: Native Eyewear Bomber Polarized Sunglasses $79.20; Dakine Helipro Deluxe DayPack $84.00; Kamik Men’s Greenbay 4 Winterboots $64.00; EMS Men’s Formula Sync Jacket $135.20; EMS Altitude 3-in-1 Gloves $39.20

WHAT THE HEALTH // FALL 2012

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VISIT EASTERN MOUNTAIN SPORTS AT THE DESTINY USA MALL FALL ALL YOUR WINTER GEAR NECESSITIES.

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JUST YOUR CUP OF TEA story by // leanna garfield

WHAT THE HEALTH // FALL 2012

TEA DOES MORE FOR YOUR BODY THAN JUST KEEPING IT WARM. FIND OUT HOW SIPPING THIS POPUL AR DRINK REGUL ARLY DOES WONDERS FOR YOUR HEALTH.

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photo credit // google images

magine a Sunday morning after a rough week. You’ve from Syracuse University. “A lot of students look for spent early mornings in classes, late nights in Bird Lidecaffeinated or wintry teas, like ginger teas,” Bach says. brary, and even later nights on Euclid Avenue. The alarm Each tea has its own unique health benefits, as well. wails, but you hit snooze. When you look out the window, According to Teavana, white tea is the purest of all teas and you see snow blanketing the ground. You shuffle to the best for skin and complexion. It has a delicate and slightly kitchen to make a hot beverage. Syracuse feels silent… until malty taste. Even without sugar, white tea naturally sweet your teakettle whistles wildly. You pour the hot water into a and light. Herbal teas, on the other hand, are broken into mug over tea leaves, add a pinch of sugar, and sip your tea three categories. Herbal infusions are herbs, flowers, or until the snow stops falling. dried fruits steeped in hot water. Herbal teas also include According to the Tea Association of the USA, one-half rooibos and mate teas, which both promote healthy bones of the American population drinks at least one cup of tea and digestion. With 21 vitamins and minerals, herbal daily. The South and Northeast regions of the country (which tisanes also support the immune system. Typically caffeineincludes Syracuse) are home to the greatest concentration free, herbal tisanes are best for stress, especially during of tea drinkers. Apparently, Brits midterms and finals. aren’t the only ones who fancy a “It relaxes me. When I drink cup of tea. lemon tea, I’m in the zone,” Zoe All teas, except herbal tisanes, Guzman, a senior anthropology and IT IS ESPECIALLY come from the same warm-weather forensic sciences dual major, says. IMPORTANT THAT evergreen: the camellia sinensis “When I’m stressed out or when I plant. The level of contact with can’t have coffee, I drink tea; it COLLEGE STUDENTS oxygen the camellia sinensis plant makes me feel better.” DRINK TEA. IT IMPROVES is exposed to dictates the type of Both black and green teas help tea that will be produced. Tealeaves maintain healthy cholesterol and BRAIN COGNITION, undergo natural chemical reactions, blood sugar levels. The flavor of WHICH CAN HELP which give them a distinct taste. black tea depends on the brew; it’s They are all rich in antioxidants, STUDENTS FOCUS BETTER generally stronger and more bitter which decrease inflammation in the than most teas, so it’s best served ON ASSIGNMENTS AND with cream or sugar. body. This process increases heart health and works to protect against Christine McCann, a senior SOLVE PROBLEMS MORE cellular damage. Tea helps lower marketing major, drinks Lipton black EFFICIENTLY ON EXAMS.” tea every day. With 30 milligrams of blood pressure too, which is why it JULIE UPTON has relaxing effects. caffeine per teabag, she likes knowing Julie Upton MS, RD, co-founder exactly how much caffeine she is of Appetite for Health, advocates drinking a cup of tea drinking. “It hydrates me more than coffee,” McCann says. every three hours throughout the day. Consuming 4-6 cups Upton also says that green tea has properties that daily has shown to negate the artery-restricting effects of can reduce the drinker’s risk of cancer. A more short-term saturated fats. “If you go to McDonald’s and have a fatty benefit of green tea is that it helps with weight loss by meal, you should have a cup of tea so that your blood speeding up metabolism rates. Green tea tastes much vessels won’t constrict as much,” she says. like its color suggests: earthy and vegetal. Oolong, also Upton says it is especially important that college known as wu long tea, has similar weight management students drink tea. It improves brain cognition, which effects. Unlike most teas, oolong leaves wither under the can help students focus better on assignments and solve sun and oxidize before they can be steeped in hot water. problems more efficiently on exams. She says that it’s Depending on the style of production, it can have honey or especially important for young people to start drinking tea even woody aromas. regularly because it can increase their brain, bone, and WTH will leave you with some golden rules of brewing muscle health later in life. tea: always use a teapot, always follow steep times and tea Claire Bach, an employee at Café Kubal, says that tea, measurements, and always keep your pinky up. WTH especially the ginger lime rooibos, attracts many customers

FALL 2012 // WHAT THE HEALTH

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VEGANISM IN COLLEGE:

IT’S MORE THAN POSSIBLE

story by anna kuskin // illustration by alicia zyburt

A movement towards veganism is on the growing among young adults in America. Find out how it’s possible to thrive on a vegan diet, especially in a potentially intimidating college environment.

all it brilliant, call it a hassle— either way, veganism is on the rise. A poll conducted by the Vegetarian Resource Group earlier this year revealed that approximately two million adults in the United States are vegan, and those numbers continue to increase every year. Like many growing trends, this kickedup-a-notch vegetarian dietary movement is changing the way students at Syracuse University eat, feel, and live from day to day. The purest practice of veganism, as clarified by the Vegetarian Resource Group, entails a strict abstinence from all meat, poultry, fish, eggs, dairy, and honey—with a possible avoidance of leather, fur, silk, wool, and cosmetics with animal product derivatives, as well. If it sounds like a challenge, it can be. Still, despite any obstacles, it is certainly possible to pursue veganism while in college, and it has been achieved countless times. Being vegan certainly doesn’t come without advantages, though. A growing body of evidence suggests there’s a laundry list of health improvements associated with a meat-free diet—and even more benefits linked to a vegan lifestyle. In a recent study published by The American Journal of Clinical Nutrition (AJCN), which examined a range of both vegetarian and carnivorous diets, research found that vegans tend to be thinner, have lower cholesterol and blood pressure, and have a reduced risk of developing cardiovascular disease. Like any deviation from what society considers a normal diet, a commitment to veganism takes a good amount of planning

SHOP AT WEGMANS By Riddley Gemperlein-Schirm

Here are some enticing, and perhaps new, vegan foods you can find in your Wegmans supermarket: NUGO CHOCOLATE BARS boast about 10 grams of vegan- and dairy-free protein, not to mention delicious flavor. There

are three types of vegan NuGo bars: Dark chocolate, gluten-free, and “10,” which contains three nuts, three fruits, and four seeds. The bars are enveloped in real dark chocolate and sweetened with agave and tapioca syrup. SKINNY POP POPCORN is a healthy snack with only 30 calories per cup. Each serving packs three grams of fiber, which is 12 percent of your daily-recommended intake. Skinny Pop is cholesterol, dairy, nut, gluten and trans fat free. To top it

all off, the popcorn only has three ingredients: popcorn, sunflower oil and salt. CAROB POWDER is a chocolate alternative high in vitamins 1, B, B2, B3 and D. Carob is high in calcium and free of caffeine. It’s less sweet and more mild than cocoa, but similarly it contains 20 calories per tablespoon.

extra virgin coconut oil gives the spread a lovely flavor without being overpowering. Like most nut butter, two tablespoons is 190 calories. NUTRITIONAL YEAST is inactive yeast full of vitamin B12. Sprinkled over pasta, bread, and vegetables or used to make a vegan cheese sauce, nutritional yeast has a nutty cheesy flavor.

EARTH BALANCE CREAMY COCONUT & PEANUT SPREAD combines peanut butter and coconut into a heavenly mix. The

JOKERZ CANDY BAR is a vegan candy bar made with peanuts, caramel, and peanut nougat covered in chocolate. There’s

and dedication. Angie Kwon, a graduate student at Syracuse University, says she practices vegan behaviors in order to maintain a guilt-free conscious. Nevertheless, it wasn’t always easy for Kwon to uphold a vegan diet. During her earlier undergraduate years at SU, the limited dining hall options made it difficult for Kwon carry on the dietary restrictions of veganism. Although she briefly strayed from being vegan during that time in her life, Kwon now thoroughly enjoys her vegan experiences, wherever she chooses to dine. “I guarantee I will find something I WANT to eat at any restaurant I go to,” Kwon says. In spite of Kwon’s less-than-positive dining-hall vegan experience, vegan success in the SU dining halls is certainly feasible and attainable. Take Reynaldo Cortorreal, a junior undergraduate and a practicing vegan at Syracuse University, for example. Although he admits vegan options are sometimes difficult to find in the dining halls (especially when veganfriendly menu items run out), Cortorreal says an assertive attitude will facilitate maximum success while eating in the dining halls—case and point: when the soymilk or tofurkey (a soy-based turkey substitute) runs out, don’t be afraid to ask for more. Ruth Sullivan, the Registered Dietician for Syracuse University Food Services, says, “We have always had a large number of those who choose the vegan diet. I believe it has gained popularity…due to more vegan items being available. We

have many vegan options…including dishes which use tofu, seitan [a meat substitute derived from the protein in wheat gluten], beans and nuts as some of our protein sources.” Regardless, no matter where you choose to source your meals (be it a dining hall, a kitchen, a restaurant, or anywhere in between), if you’re looking to transition into veganism, Sullivan recommends seeking advice from a registered dietician. “They can help develop a diet that fits your needs… and know where you can get your protein, vitamins, and minerals from,” Sullivan says. Veganism isn’t for the faint of heart, but if you’re looking to get on board with celebrities like Carrie Underwood, Alicia Silverstone, and the millions of vegan adults in America, it’s important to bear these AJCN recommendations in mind in order to avoid some commonly associated vegan-diet deficiencies: consume foods or beverages fortified with vitamin B-12, vitamin D, calcium zinc, and/or plant foods naturally rich in the fatty acid ALA. After all is said, done and consumed, if veganism leads to a radical overhaul for your health and an increased sense animal kindness, all the better for your body and your spirit, too. WTH

nothing artificial in this bar—it contains no trans fats, hydrogenated oils or cholesterol, and has 280 calories per bar.

SUZANNE’S RICEMELLOW CREME MARSHMALLOW FLUFF is the non-dairy, vegan, kosher alternative to fluff in your favorite peanut butter and fluff sandwich. Best of all it contains no artificial sweeteners, and has only 40 calories serving.

KELP NOODLES are fat-free, gluten-free, low in carbohydrates and calories, and full of minerals like iodine. The noodles don’t need to be cooked either; just rinse them out of the package and they are ready to eat. They have a chewy texture when raw, so they are best used in stirfries and soups.

TOFUTTI BETTER THAN CREAM CHEESE is a vegan cream cheese that tastes just like real cream cheese. Spread it on a bagel for that same silky cream-cheese texture and taste.

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takeout TAXES story by meghin delaney // illustration by diana chin

An increase in the popularity of soda, trans fatty acids, and tanning taxes have swept the nation forcing the issue of healthy living into the limelight.

WHAT THE HEALTH // FALL 2012

or the last few years, the government—on all levels—has been looking to keep society’s health in check. A hub of change, New York City has been at the forefront of most government health proposals, which have since spread throughout the country. Gone are the days of 20 oz. sodas in New York City movie theaters. Trans fatty acids are now banned from restaurants in NYC, too. In an effort to take away tanning, a tax was added aimed to generate $3 billion and curb the popular teenage trend. Programs have even begun at the national level with the Let’s Move! campaign created by Michelle Obama to educate parents and children about nutrition and the importance of physical activity. While health-related programs and regulations may be on the rise, they are certainly not new. “The government has long stepped in to try to improve consumer health through food,” says Kimberly Johnson, a professor in the department of public health, food studies, and nutrition at Syracuse University. Johnson cites a 35-year grassroots movement led by women’s organizations brought about by the 1906 Pure Food and Drug Act, which was meant to protect the public from unregulated commercial foods. But now, the purpose of these regulations seems to be to protect the public from itself.

SODA BAN The NYC Board of Health unanimously passed Mayor Michael Bloomberg’s latest health policy in September. Unless a judge steps in and overturns the decision, beginning March 12, 2013, sodas and other sugary drinks larger than 16 ounces will no longer be available for purchase in establishments that are inspected by the Health Department, such as movie theaters and stadium concession stands. The only venues excluded from the law are 7-Eleven locations, vending machines, and some newsstands. For Sam Blum, a freshman newspaper and online journalism major from the Upper West Side of Manhattan, this ban won’t pose a problem. Blum doesn’t drink too much soda, he says. That aside, he can see why people would get upset. “I do understand why people would be outraged. It is putting a ban on something that should be their own right, the right to do whatever they want,” he says. The soda ban is consistent with other proposals Bloomberg has made in the past, including requiring calorie counts to be posted in fast-food restaurants. “The argument is do you educate people or do you take this policy position and control their choices a little bit more to help them make better choices?” asks Kristi Andersen, a political science professor at SU. The calorie count requirement, she explains, takes more of an educational approach with its policy, while the soda ban takes more of a restrictive approach for the benefit of society. Typically, backlash from these bans are minimal and from the people who have a vested interest in the topic. Andersen compared the soda situation to mandates requiring seatbelts. “People argued about that for years, and some people still do,” she says. “But now everyone does it.” Although a poll cited by The New York Times found more than 60 percent of New Yorkers believe the ban was a bad idea, Bloomberg moved forward anyway.

Joaquin Acrich, an undeclared freshman in the College of Arts and Sciences from the Upper West Side, also disagrees with the policy. Arcrich first heard about the ban at his internship this summer. A lot of the employees were upset, he says, because there was a 7-Eleven in the same building. And while the ban won’t actually affect 7-Elevens, the sentiment is still the same. “The thing is that in terms of health, it makes sense, but you can’t set regulations on things like this,” he says. TRANS FATTY ACID One of New York City’s earlier steps toward healthy eating was a ban in restaurants on the use of trans fatty acids, which have been linked to causing heart attacks, strokes, and even death. Trans fatty acids come from the solidification of liquid oils, and this process tends to increase the flavor of foods. Mostly found in deep-fried foods, they lower “good” cholesterol and raise “bad” cholesterol. The ban went into effect July 1, 2007, but bakeries and restaurants were given an extra year to comply. The requirement for calorie count posting also went into effect at this time. Years later, the ban has been deemed as a success. “The Department of Health declared it a victory in their public health efforts and many localities and states have followed the policy,” Johnson says. In 2008, under Governor Arnold Schwarzenegger, California became the first state to enact a bill that would phase out the use of trans fatty acids. Freshman Sam Blum says this ban seems to be a little different, and maybe that’s why people accept it. Since it has to do with a substance that’s already in food, and not something consumers can choose or add to their meal, it’s viewed differently by society. The acceptance and success of the trans fatty acid ban shows a change in American society, Andersen notes, as restaurant owners appreciate the ban and have worked around it. “Our culture

is getting more sophisticated about healthy eating,” she says. “I think things have really changed in the last 10 years.” TANNING TAX President Barack Obama’s healthcare legislation has been attempting to change how often people tan for the past two years. Beginning in 2010, a ten percent tax was added to the cost of tanning. The tax was expected to raise $2.7 billion in a ten-year period, but hasn’t been on track with projections so far. Clients didn’t seem to care too much about the tax according to 78 percent of tanning salons that were studied by the Northwestern University Feinberg School of Medicine. While the tax irked salon owners and some tanners, tanning regulations, particularly for minors, didn’t cause as much of an uproar, Andersen says. “It’s a simpler thing, you put yourself in danger doing that,” she says. Trevor Raushi, a senior sociology major, tans two to three times per week. For him, tanning has always been an extra expense, so the tax put in place by Obama two years ago wasn’t really a change or a deterrent. (However, it did affect the habits of one Jersey Shore superstar: Snooki. In 2010, she went public with her hatred for the tan and Obama’s policy, saying she would only spray tan from then on.) While the tax may be a nuisance, Raushi can understand why the government does it. “I appreciate the government’s concern for the individual’s health and wellness,” he says. Acrich says the calorie count, trans fatty acid and tanning regulations seem to be different than the soda ban, but it still breaks down a barrier between the government and the people. “Who knows what could happen in the next few years if the government keeps getting involved,” he says. WTH

FALL 2012 // WHAT THE HEALTH

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A FINICKY

RELATIONSHIP

WITH FOOD story by // lauren bartos photography by // carly tumen

EATING RIGHT AND EXERCISING IS A CONSTANT STRUGGLE FOR MANY, ESPECIALLY COLLEGE STUDENTS. A SYRACUSE UNIVERSITY STUDENT SHARES HER OBSTACLES AND SUCCESSES OF ACHIEVING A HEALTHY LIFESTYLE IN COLLEGE AND FINDING WAYS TO DEAL WITH HER RELATIONSHIP WITH FOOD.

eight loss has become a pressing issue in today’s society. Soaring overweight and obesity numbers have caused high blood pressure, diabetic risk, and other life-threatening complications to spread to a younger demographic. Carrying around extra weight can be detrimental to your health in more ways than one. The good news is that your college years may be the best time to lose the weight and turn your health around for the better. Getting to a healthy weight isn’t about fad diets or gimmicks, but rather a slow and persistent change in your lifestyle. Research shows that people who lose weight gradually and steadily, about one to two pounds per week, are more successful at keeping weight off than those who try to lose a lot of weight in a short period of time. To lose weight, you need to burn more calories than you consume. It’s a seemingly simple concept, yet thousands of people struggle with it. Jenna Romano*, a senior at Syracuse University, offers insight from her personal weight loss story, as well as tips to achieve a healthier you. “Ever since I was younger, I’ve been heavier,” Romano says, “but it never bothered me.” Romano says she always knew she wasn’t eating the best things,

WHAT THE HEALTH // FALL 2012

because she barely ate fruits and vegetables as a child, but she never thought it was a problem because she didn’t eat too much at one time. “But over 15 years it adds up,” Romano says. Coming from an Italian family, food, especially dessert, was something that her family enjoyed often. However, after looking through her prom pictures, she thought, “Oh my God, I look so big!” She knew she had to make a major lifestyle change. She did just that, and while it wasn’t without personal struggles, she looks to benefit from her newfound health for the rest of her life. Exercise is important not only when trying to lose weight, but also when maintaining a healthy lifestyle. “I didn’t have much exercise in my life…the gym freaked me out,” Romano says. She started small; a few stretches in her room, and even Wii-Fit. “I did yoga, and some smaller stuff,” Romano says. “Building up reps, it was slow, obviously, but I’ve always said I lost the weight doing the right things.” To maximize the benefits of working out, you have to build up muscle strength. Otherwise, you could potentially hurt yourself, leading to a counterproductive recovery period. When Jenna started at the gym, she worked her way up, first doing 15 minutes on a

machine, then 30, then 40 and so on. The U.S. Department of Health and Human Services suggests getting 2 hours and 30 minutes a week of moderate exercise, or an hour and 15 minutes a week of vigorous aerobic physical activity—or an equivalent combination of the two. Meeting these requirements has a long list of health benefits, including lower risks of coronary heart disease, stroke, high blood pressure, Type 2 diabetes, and depression. A great way to assess your physical health is to check your Body Mass Index, or BMI. The BMI Index can tell you if your current weight is considered to be healthy or not by calculating your height versus weight, while incorporating age. The index also provides upper and lower weight limits that serve as a guide to maintaining a healthy weight. Even after Jenna had lost 30 pounds her BMI was at 25, an overweight level for a teenager. However, no matter how hard you push yourself at the gym, eating the wrong foods can slow down any weight loss goals. Romano started her weight loss by educating herself on nutrition. “You have to kind of grow with it, and know what foods feed your body well and what foods don’t,” Romano says. Choosing nutrient-dense foods, which the Academy of Nutrition and Dietetics

FALL 2012 // WHAT THE HEALTH

BACK OF BOOK: GET OUT OF TOWN

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WHAT THE HEALTH // FALL 2012

To help students keep track of the food they eat, SU Food Services put an interactive nutritional analysis feature on their website, foodservices.syr.edu. To find out the calories in any of the foods you ate at a dining hall, simply check off what you ate on the menu and it will give you all of the nutrition facts. Another helpful resource when trying to lose weight on campus is SU’s nutritionist Ruth Sullivan. “I encourage students to contact me,” Sullivan says. “I work with students who need assistance with special diets, food allergies and also work with

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her weight back on. She started eating more, slowly, and made a resolution at the beginning of 2012 to go to the gym regularly. “I find peace in knowing that the amount I’ve gained back is not all bad,” she says. Adding muscle mass, getting good nutrition, and having less strict eating habits were responsible for her necessary and healthy weight gain. “I still struggle every day,” Romano says. “I’ve gone back and forth being high, being low, and now somewhere in the middle. It’s all about balance, and balance is really hard to achieve, especially

THE BMI INDEX CAN TELL YOU IF YOUR CURRENT WEIGHT IS CONSIDERED TO BE HEALTHY OR NOT BY CALCULATING YOUR HEIGHT VERSUS WEIGHT, WHILE INCORPORATING AGE.

students who have questions regarding general nutrition as well as other services we provide students on meal plans.” Additionally, health services offer one-on-one nutritional counseling. Instituting strict guidelines to reduce calories and maintain an exercise program at first had profound effects on Romano’s health. However, once she reached a healthy weight, she couldn’t stop. “Those habits were so engrained in me that I kept losing weight without trying,” Romano says. “I remember my dad saying, ‘You look sick,’ but I didn’t see it—I had blinders on.” Romano felt as though she had developed a weird relationship with food and faced daily anxieties about how much she was eating. These once-healthy habits were becoming destructive compulsions. At her lowest point, her doctor warned her that based on her BMI of about 18, she could have been considered anorexic if she lost more weight. “I was eating, but not the things I needed to be eating, and not enough,” Jenna says. “I remember getting dizzy and lightheaded throughout the day.” Since then Romano has put some of

THE FUN WAREHOUSE

story by // danielle roth

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defines as foods and beverages that provide vitamins, minerals and other substances with relatively few calories, is important to consider when choosing meals. Examples of nutrient dense foods are low-fat dairy products, vegetables, fruits, lean meats, and fish. Also, eating foods from a variety of different food groups will ensure you get the most health benefits and will keep you feeling fuller longer. In the dining hall, Romano strives to include salad, whole grains, and protein at every meal. Balance and moderation are key to successful weight loss. Romano also learned that having structure helped her achieve long-term weight loss. “I would make myself have a salad with every dinner because I knew that’s what I had to do to get my vegetables in,” Romano says. “Eventually, I started loving that part of my meal.” Many people struggle with weight loss because they don’t know how many calories they are actually consuming. To start, begin keeping a food diary of some sort. Romano similarly began by counting all of her calories. A study by the Kaiser Permanente Center for Health Research found that those who kept food journals lost almost double the weight of those who did not keep a journal. While keeping a journal with you at all times isn’t ideal for a college student’s lifestyle, phone apps such as MyFitnessPal record and track your caloric intake and the amount of time you exercise. One of the easiest ways to lose track of the calories you consume is by drinking them. A study from the Journal of the American Medical Association found that liquid calories may make up 20 percent of your overall daily calories. Don’t fall into the “supersizing epidemic”—stick to smaller sizes, or even better, switch to flavored or carbonated water to reduce liquid calories. Be careful when drinking alcohol, too. Romano wouldn’t even touch alcohol when she was trying to lose weight. With an average of 100 calories each, pounding back even a few light beers in a weekend can add up quickly.

for me. My balance fluctuates daily. Finding that balance in health and food is also about balancing your relationship with food.” Some advice Romano gives to people in a similar situation: “take it day-by-day.” Changing habits and transforming a lifestyle is a slow and difficult process. Exercise, especially, is a habit that is hard to get into, but once you do, you’re guaranteed to feel better. Jenna identified her problem, which was the first step to improving her quality of life. She wants other people to hear her story because she understands the difficulties of motivating yourself to make a change. Try to forget the word “diet.” Instead, think of it as taking steps toward the lifetime goal of eating healthier and exercising more. “Your body will thank you for it in the end,” Romano says, “not just because you’ll lose the weight, but because you’ll feel healthier, too.” WTH

eaturing a nearly 7,000 square-foot Astroturf laser tag arena of blacklit, air-conditioned amusement, The Fun Warehouse offers an exciting night if laser tag competition. You’ll be having so much fun, you won’t notice you’re getting a workout. “It’s an adrenaline rush. If you go in and just charge everyone, you get a good workout. You’re going to have to run,” says Shannon Collins, a freshman in the Bandier program. Freshman accounting major Mignon Farnet described the game as a battle. “It got so competitive,” Farnet says. “We were running because it was really intense.” The Fun Warehouse is the largest indoor laser tag arena in Central New

York. It features a snack bar and arcade games, costing 50 cents on average. The Astroturf arena features fog machines and laser light effects. General manager of the Fun Warehouse Michael Brandt describes it as a giant black-lit maze. To Collins, the laser tag experience feels “like outer space.” The Fun Warehouse is open from noon to 2 a.m. Friday and Saturday, with earlier hours during the week. It is located at 222 Chapel Drive in Syracuse, and is accessible by both car and bus. The arena is kept at a cool 60 degrees year-round. When you go, you won’t be sweating from the heat – WTH it’ll be from the workout.

THE FUN WAREHOUSE 222 CHAPEL DRIVE CAMILLUS, NY 13219 315-488-4015 www.thefunwarehouse.com Prices:

15-20 minute games—$7, for a regular game; $12 for two games; $15 for three games College student discount: $2 off on individual laser tag games, and $3 off any 6 p.m. to 11 p.m. night passes just by showing your student I.D. Purchase a wristband for $12 at the discounted student price and play from 6 p.m. to 11 p.m

FALL 2012 // WHAT THE HEALTH

AMATEUR CHEF

CURRIED SWEET POTATO SOUP (VEGAN & GLUTEN FREE) DELICIOUS WITH A SWIRL OF COCONUT MILK AND A SPRINKLE OF CHOPPED CILANTRO

GREAT SERVED OVER QUINOA, BROWN RICE OR EVEN MILLET

PREP TIME: 20 MINS COOK TIME: 1 HR SERVES 4

PREP TIME: 15 MINS COOK TIME: 25 MINS SERVES 4

3 sweet potatoes, peeled and sliced into 1-inch rounds ½ Tbsp. and 1 Tbsp. olive oil, separated 1 tsp. kosher salt 1 medium onion, chopped 2 celery stalks, chopped

2 garlic cloves, minced 1 Tbsp. garam masala 2 tsp. curry powder 4 ½ cups vegetable broth 1 ½ cups low-fat, unsweetened coconut milk ½ cup water

1. Preheat oven to 425 degrees Fahrenheit. Toss the potatoes with ½ Tbsp. olive oil. Arrange potatoes on two baking sheets in a single layer. Sprinkle with a little bit of salt. Roast the potatoes for 30 minutes, rotating the baking after 15 minutes. Remove from oven. 2. In a pot, heat the remaining 1 Tbsp. of olive oil over medium heat. Add the celery and onion and sauté. Stir for 4 to 5 minutes, or until the onion and celery start to soften. Add the garlic and cook for 1 minute. Add the garam masala and curry powder. Stir the spices until the mixture is well coated. 3. Place the sweet potatoes in the pot and stir until the potatoes are well coated. Add the stock and bring to a boil. Turn the heat down so the mixture simmers and cover the pot. Cook the soup for 15 minutes. Remove from heat and let cool. 4. Blend the soup in batches in a blender or food processor until smooth and place it back in the pot. 5. Return the soup to medium heat. Add the coconut milk, water and salt. Stir and simmer soup for 4 to 5 minutes. Taste and adjust spices accordingly and serve.

SOBA NOODLE SOUP (VEGAN) IF YOU LIKE SPICE, ADD A BIT OF SIRACHA ON TOP FOR SOME EXTRA HEAT

IT MAY BE COLD OUTSIDE, BUT THESE SOUPS AND STEWS ARE SURE TO WARM UP YOUR KITCHEN story and photography by // riddley gemperlein-schirm

PREP TIME: 15 MINS COOK TIME: 15 MINS SERVES 4 1 Tbsp. olive oil A few shiitake mushrooms 1 package cremini mushrooms 2 scallions, thinly sliced on the diagonal 2 garlic cloves, minced 2 tsp. ginger root, minced 4 cups vegetable broth 3 cups water

1 package soba noodles, cooked 1 large handful leafy green (like spinach or kale) ½ lime, juiced 1 Tbsp. soy sauce, tamari or amino Braggs drizzle sesame oil Garnish: cilantro and Sriracha (spicy & optional)

1. Heat oil in a medium pot. Add mushrooms, scallions, garlic and ginger. Salt and cook for 6 minutes. 2. Add broth and water and bring to a boil. Add noodles and simmer. Add spinach and cook until spinach is bright green. Add lime, soy sauce, and sesame oil. Taste and adjust seasonings as needed. Top with extra scallions, cilantro, and optional Sriracha.

WHAT THE HEALTH // FALL 2012

PEANUT STEW WITH SWEET POTATOES AND SPINACH (VEGAN & GLUTEN FREE)

PUMPKIN SOUP (VEGAN)

PERFECT TOPPED WITH A DRIZZLE OF COCONUT MILK AND MAPLE SYRUP AND A FEW TOASTED NUTS. PREP TIME: 10 MINS COOK TIME: 30 MINS SERVES 2-4

1 Tbsp. olive oil 1 medium sweet onion, chopped 2 garlic cloves, minced 1 tsp. ginger root, grated 1 tsp. cinnamon A pinch of nutmeg 4 cups vegetable broth 15 oz. pumpkin

½ cup coconut or almond milk 2 Tbsp. maple syrup, agave, or honey (if not vegan) Salt and pepper, to taste For garnish: toasted and chopped pecans, a drizzle of maple syrup, agave or honey

1. Heat oil in a pot over medium heat. Add onion and garlic. Cook for 5-7 minutes or until the onion begins to soften and brown. 2. Add the ginger, cinnamon, and nutmeg and stir until the onion and garlic are coated. 3. Stir in broth and pumpkin. Simmer soup, covered, for 20 minutes. 4. Cool slightly and puree soup in batches using a blender. 5. Return to the pot, and add milk and sweetener. Add salt and pepper to taste. Heat and serve with garnishes.

1 Tbsp. olive oil 1 medium onion, chopped 2 cloves garlic, minced 1 Tbsp. fresh ginger, minced 1 Tbsp. curry powder 1 tsp. paprika 1 sweet potato, chopped into ½-inch pieces 1 carrot, peeled and diced 1 celery stalk, diced

2 plum tomatoes, chopped 4 cups water 1 Tbsp. salt 1/3 cup peanut butter 2 large handfuls of spinach, roughly torn or chopped Garnishes (optional, but recommended): roasted peanuts, chopped cilantro

1. Heat the olive oil in a pot over medium heat. Add chopped onion and cook for 4 minutes, or until the onion begins to brown and soften. Add the garlic and ginger, stir well, and cook for one minute. 2. Stir in the curry powder and paprika. Cook for one minute, or until the spices are fragrant. 3. Stir potatoes, carrots, celery, and tomatoes and coat with the spices. Add the water and salt. Let the mixture come to a boil and then reduce to low heat. Add the peanut butter and stir to combine. 4. Simmer the stew, covered, for 20 minutes. Then check to make sure the potatoes are soft. If so, add the spinach and stir until the spinach wilts. Serve hot any of the garnishes you prefer.

BROCCOLI DAL (VEGAN)

GREAT SPRINKLED WITH A DASH OF PAPRIKA AND SERVED WITH LEMON WEDGES PREP TIME: 10 MINS COOK TIME: 40 MINS SERVES 2-4 4 ½ cups vegetable broth 1 Tbsp. vegetable oil 1 cup red lentils 1 medium onion, chopped 1 tsp. ground coriander 1 ½ tsp. garam masala 1 tsp. mustard seeds

3-4 medium heads broccoli Kosher salt to taste 2 cups low-fat coconut milk ½ lemon, juiced 1 ½ tsp. curry powder ½ tsp. turmeric pepper to taste

1. Bring the broth to a boil in a pot. 2. Heat oil in a saucepan over medium heat. Add the lentils, onion, cumin, garam masala, and mustard seeds. Cook, stirring frequently, for about 7 minutes or until the mixture is sizzling. 3. As the mixture is cooking, chop the heads and broccoli florets. Place into a food processor or blender and process until finely ground. 4. Add the broccoli and vegetable broth to the saucepan. Stir and add salt to taste. Cover and cook for 20 minutes. Check often to make sure additional water isn’t needed. 5. After 20 minutes has passed, add the milk, lemon juice, curry powder, pepper and turmeric. Cook for 10 more minutes. Adjust seasonings as necessary. Serve.

FALL 2012 // WHAT THE HEALTH

SEASONAL GOODS

AMATEUR CHEF

NEW YEAR’S EVE BAKED PLANTAIN CHIPS Great for New Year’s Eve, these plaintain chips are easy to make and healthier than regular potato chips. For a savory flavor, sprinkle plantain slices with sea salt or garlic powder before baking. Go check out the WTH blog for the recipe to this appetizer.

A TASTE OF

THE HOLIDAYS MAKE YOUR PARTY A JOLLY ONE BY IMPRESSING YOUR GUESTS WITH THESE EASY-TO-MAKE, TASTY APPETIZERS story by // evelyn javier

CHRISTMAS CHEDDAR AND CRANBERRY CHEESE BALLS Martha Stewart spices up the holidays with these creamy and tangy cheese balls. Add dried cranberries for a crunchier and sweeter taste. This scrumptious appetizer can be paired with crackers or veggies. Go to Martha Stewarts website for this recipe: Cheese Balls Three Ways.

HANUKKAH LEMON PARSLEY POTATOES These Kosher potatoes will impress guests and maybe even some parents. Turn plain, boring potatoes into a tasty appetizer by adding herbs and lemon juice. Venture to Food.com for this Lemon Parsley Potato Recipe.

THANKSGIVING DAY SWEET POTATO PUFFS With ingredients like sweet potatoes, turkey bacon, and rosemary, these puffs are sure to be a hit. This appetizer combines buttery and savory flavors that will have your guests asking for more.

SWEET PUMPKIN DIP This mouthwatering dip is simply made from canned pumpkin. Its strong flavors will make you feel like you’re pumpkin picking at a local farm. For an added spice and a gourmet touch, try adding a pinch of ginger and serve with apples. Check out Food.com for this mouth-watering recipe.

WHAT THE HEALTH // FALL 2012

FALL 2012 // WHAT THE HEALTH

THE BREAK DOWN

SKINNY ALCOHOL

LOOKING TO CUT CALORIES BUT STILL GO OUT AT NIGHT? CHECK OUT THESE LOW-CALORIE ALTERNATIVES.

text by // stephanie bouvia illustration by // sarah collins

THE SKINNY ON BOOZE SKINNYGIRL SANGRIA

BUDWEISER SELECT 55

SERVING SIZE: 5 oz. CALORIES: 135 CARBS: 23 g FACTOID: Skinnygirl Cocktails was created by “The Real Housewives of New York City” star Bethenny Frankel. The brand includes low-calorie vodkas, wines, and “ready to

SERVING SIZE: 12 oz. CALORIES: 55 CARBS: 1.9 g FACTOID: You can use Select 55 to make several recipes including herb roasted turkey with pan

serve” drinks. TASTE: Skinnygirl Sangria is very tart. It’s not sweet like one might expect sangria to be, and it tastes watered-down. Adding fruit helps with the sweetness, but also increases the calories and carbs.

CAPTAIN MORGAN’S ORIGINAL SPICED RUM SERVING SIZE: 1 fl.

snapper.

oz. CALORIES: 69 CARBS: 0.3 g FACTOID: Since the average serving of rum has 96 calories, Captain Morgan’s Original Spiced Rum

TASTE: Select 55 is

is clearly at the lower

easily the “healthiest” beer out there, but beware: there is a trade-off for having only 55 calories, and that trade-off is taste. Select 55 tastes more like fizzy water than beer.

end of the spectrum.

gravy, chili, and salsa with pan-seared red

WHAT THE HEALTH // FALL 2012

TASTE: The Captain’s rum has a nice spice to it, but isn’t too overpowering. Mix with Coke and ice for a delicious, classic drink.

GUINNESS DRAUGHT

VOLI VODKA LEMON

SERVING SIZE: 12 oz. CALORIES: 125 CARBS: 9.9 g FACTOID: Guinness is lower in calories than most beers. It also contains small quantities of iron, calcium, phosphates, some vitamins

SERVING SIZE: 1 shot

(including vitamin B),

calories per serving.

and fiber. Taste: Guinness Draught is very malty, and packs a lot of flavor. It’s a very smooth, dark beer with a bitter cocoalike taste.

TASTE: Voli Vodka Lemon carries great taste considering the amount of calories in it. It’s got a really nice lemon tang, without the overpowering vodka kick you can find in cheaper vodkas. Paired with Sprite, it’s equally as delicious.

(1.5 fl. Oz) CALORIES: 81 CARBS: 1 g FACTOID: Voli Vodka comes in four flavors: lemon, orange vanilla, espresso vanilla, and raspberry cocoa. All of the vodkas have 81

THE BREAK DOWN

EmergenC? story by // madison flavin photography by // laura palladino

VITAMIN C

According to The Mayo Clinic, the human body cannot produce vitamin C on its own, so adults should get 65-90 mg a day from the food they eat. Research has shown that people who take Vitamin C are usually sick for a shorter period of time than those who don’t.

POTASSIUM

According to Livestrong, an excessive loss of fluids lowers the amount of potassium in the human body, leading to disruptions in muscle function and heartbeat. The human body needs to consume the appropriate amount of potassium in order to maintain a healthy immune system.

MAGNESIUM

Magnesium is stored mainly in the bones and teeth. Magnesium helps with muscle relaxation and overall body hydration. As an electrolyte, magnesium leaves the body through fluid loss so its supply within the human body needs to be replenished regularly.

SODIUM

Sodium plays a crucial role in the functioning of the human body. It’s critical for the brain, heart, and nervous system since it helps regulate electrical signals for cell-to-cell communication. It also helps to maintain the pH level and acidity of the blood. Like potassium, sodium can be lost through perspiration.

CALCIUM

Like magnesium, calcium is stored mainly in bones and teeth. According to the Office of Dietary Supplements, the average dailyrecommended dosage of calcium for adults ages 19-50 is 1,000 mg. It’s important to consume calcium in one’s diet as human bones lose calcium with age. A loss in calcium can lead to low bone mass, osteoporosis, and an increased risk of bone fractures. However, the consumption of too much calcium can lead to constipation, and well as interference in the body’s ability to absorb iron and zinc.

FALL 2012 // WHAT THE HEALTH