What the Health Spring 2015 by What the Health

WHATtheHEALTH

THE LATEST BUZZ ON FITNESS, NUTRITION AND WELLNESS | SPRING 2015

DIET BETS FRIENDLY FUN OR HARMING YOUR HEALTH? PG. 14

Girl

POWER

CELEBRATING FEMALE ATHLETES AT SU PG. 40

JUST ROLL >> WITH IT

WTH ’S GUIDE TO ROLLING YOUR OWN SUSHI | PG. 19

TABLE OF CONTENTS

CONTENTS WHAT THE HEALTH / SPRING 2014

WARM UP ON THE TRAIL 6 HOT Break out your bike and check out

FEEL GREAT 21 BEDTIME YOGA

Use WTH’s guide to the ultimate relaxation.

these awesome cycling routes.

7 8 9 10

THE SECRET LIFE OF COCONUTS Here are seven unconventional uses for this all-in-one solution. THE NEXT CHAPTER Read these five light, inspiring books this summer.

MORNING MOTIVATION Decaffeinate your day by doing some of these morning rituals.

WORD ON THE STREET WTH answers all of your burning health questions.

EAT SMART 12 COOKING OUT

Bring the flavor with these foods perfect for your next barbecue.

14 16 17 18 19

DIET BETS If you knew you’d receive money after reaching your goal weight, would you be more inclined to hit the gym?

DRESSING THE PART Here are WTH’s best tips on how to sweat in style. GET BEACH BUM READY An instructional guide on how to get your best bum just in time for summer.

are creating a movement towards constant self-tracking.

32 34

DETOXES DEBUNKED Learn about detoxing before putting your body through a drastic change.

JUST ROLL WITH IT A helpful how-to on rolling your own sushi from your very own kitchen.

THE PERFECT STRETCH Find out how to achieve the perfect post-workout stretch for any routine.

FEATURES ARE NOT THE NUMBERS 30 YOU Recent advances in technology

BEWARE THE KEURIG Keurig machines are handy appliances, but these tiny machines pose some serious health risks.

TOP OF THE MORNING Here are ten nutritious ways to spice up your boring bowl of oats.

DON’T DREAD THE TREAD Optimize your treadmill time and double your cardio using these routines.

SMOKE SCREEN Although e-cigarettes are becoming increasingly popular, they’re not as healthy as they seem. TAKE A HIKE WITH LULULEMON As the snow finally melts away, head outdoors in this season’s hottest yogawear from Lululemon. LIKE A GIRL Because there’s so much more to SU Athletics than just March Madness. FASHION WITHOUT LIMITS One supermodel is saying “enough” to the fashion industry’s obsession with size zeros.

GET WELL PSYCHOLOGY OF FOOD 46 THE Get to know the science behind eating at a restaurant.

48 50 52

HAVE A HEALTHY PERSONALITY Find out how your unique personality traits could be affecting your health. A TOUCH OF SOUL Learn about senior Sean Martinelli, SU’s student expert on living life to the fullest. BOOST YOUR SEX-ESTEEM Learn the importance of becoming more open about your sexuality and tips on how to increase your confidence in the bedroom.

COOL DOWN 54 SHAKE IT OFF

Spike your favorite milkshake without shaking the numbers on the scale.

56 57 58

GET OUT OF TOWN Syracuse’s newest local bakery offers healthy alternatives to your favorite sweet treats. MARSHALL STREET MATCHUP Take this quiz to find out which Marshall Street foods are better for you, and why. #FAIL Sometimes your workout can be the best part of your day. Other times, you leave the gym with nothing but bruises, blood stains, and red cheeks.

WtH

MASTHEAD

WHAT THE HEALTH | SPRING 2015 STAFF

EDITOR-IN-CHIEF Paige Carlotti MANAGING EDITOR Kimberlee Bochek EXECUTIVE EDITOR Morgan Chamberlain SENIOR EDITORS Leah Fagen, Sarah Santos, Kaitlyn Hobson, Caleigh Gran, Melissa Espinal, Nicole Harris ASSISTANT EDITORS Alexis McDonnell, Cory Fernandez, Khija Rockett, Meghan Walsh, Gabby Salkin, Camille Bachrach WRITERS Parker Davis, Zoe Malliaros, Caleigh Gran, Haley Robinson, Alexis McDonell, Gabby Salkin, Sarah Santos, Deanna Smith, Nicole Harris, Christina Tiberio, Beaux Wongwaisayawan, Marilyn Musterait, Katie Lofblad, Chelsie Pennello, Cory Fernandez, Nicole Shapiro, Khija Rockett, Alexa Voss, Allison Milch, Melissa Espinal, Kimberlee Bochek, Mariana Hoitis, Natalie Rudakevych, Tess Kornfeld, Olivia Mennillo SOCIAL MEDIA DIRECTORS Leah Fagen ASSISTANT SOCIAL MEDIA DIRECTORS Justine Rabideau, Natalie Falk

CREATIVE DIRECTOR Beth Fritzinger PHOTO DIRECTOR Laura Palladino DESIGNERS / PHOTOGRAPHERS / ILLUSTRATORS Mara Corbett, Lindsay Dawson, Chloe Meister, Shawna Rabbas, Katherine Sotelo, Joshua Chang, Victoria Amoroso, Liz Tosi, Jessica Levy PUBLIC RELATIONS DIRECTOR Christina Tiberio ASSISTANT PUBLIC RELATIONS DIRECTOR Eric Chuang PUBLIC RELATIONS TEAM Luigi Davila, Tracey Ford, Mitali Das, Ashley Summers, Tessa Latrenta, Suling Sun, Lauren Bailey, Allison Baer, Sarah Graham, Olivia Mennillo, Alyssa Vasiliou, Haley Robinson WEB EDITOR Alexa Voss BLOGGERS Katie Lofblad, Tammy Hong, Allison Milch, Madeleine Fournier, Melissa Espinal, Shelley Cheung, Nicole Pal, Shubhika Prakash, Nayeli Jimenez, Khija Rockett, Louis Bookoff, Christopher Poniatowski, Siddarth Senthikumaran, Blaise Meyer, Rachel Lockhart, Julia Kameisha, Nicole Shapiro

SPRING 2015

WARM LETTERUPFROM THE EDITOR

REWRITING THE RULES

f you’ve never taken a BuzzFeed quiz instead of taking notes during your three-hour lecture, you’re lying. I’ve been guilty of this more than a few times, and the website recently told me during my psychology class that if I were a sandwich--any sandwich in the world--I would be a soggy veggie wrap. Not a mouthwatering grilled cheese or a beefy meatball sub worthy of a good post-meal finger lick, but a soggy veggie wrap. And to be perfectly honest, unfortunately, I’ve never received a more accurate fake quiz result. In fact, I even screenshot the description and have it hanging in a photo collage on my bedroom wall as a constant reminder to be better than a soggy veggie wrap--a boring, ultimately dissatisfying, “safe” menu option. While we at What the Health don’t discourage healthy choices, of course, we do want you to know that being healthy doesn’t have to be boring. Being healthy doesn’t mean being a soggy veggie wrap. That’s why this issue of WTH is all about forgetting the rules and making health fun-whether it’s discovering new ways to liven up your morning bowl of oats on page 18 or combining your love of milkshakes and booze on page 54, we want readers to know that doing 4

WHAT THE HEALTH

what’s good for your body doesn’t have to be a chore. Who says a treadmill can only be used for running? Check out our piece on page 22, which explores all of the different ways you can use this traditional machine to achieve your ideal physique without even pressing “start,” or where you can hop off the stationary bike and venture into new territory on your wheels offcampus in our story on Syracuse biking trails on page 6. Among the most important reads in this issue, though, is our feature on decoding the recent Quantified Self Movement that’s sweeping America on page 30, which aims to remind you that you are not the numbers: from the calories you eat to the ones you burn, there is so much more to what it means to be healthy than just numbers on a scale. Being healthy is a lifestyle, and everyone needs a little fun in their lives. We’d hate to see you end up a soggy veggie wrap. Cheers,

Paige Carlotti | Editor-in-Chief

WARM UP

SPRING 2015

HOT ON THE TRAIL

With winter finally behind us, it’s time to get back outside and explore all that Syracuse has to offer. So pack up your parka and break out your bicycle because here are some bike trails you story + photos / Parker Davis won’t want to miss.

URBAN ESCAPE

ROAD BIKING THE ROUTE

STEP 1: Ride along Nottingham Road, past Drumlins, and towards Apulia Road in Jamesville. STEP 2: Ride all the way down Apulia Road, until you get to Lafayette Road. STEP 3: Head up Lafayette and you will find yourself pedaling up a hill that will take you over Apulia Road. This part of the route is much more rural than Jamesville, despite being adjacent to it. STEP 4: Continue on Apulia Road, which will lead you to Nob Hill, from where you will take a left over the highway and onto North Street. STEP 5: After following North Street, take a right onto Jamesville Road. STEP 6: To finish the loop, you will be able to either take a left back onto Nottingham Road or follow Jamesville Road to the end and take East Genesee Street back to campus.

WHY TRY IT?

This 26-mile loop brings riders through the various terrains of Syracuse’s suburbs. While following this route, there are hills and flat roads to keep riders of all skill levels satisfied. This urban escape will take you away from campus and into a biker’s paradise.

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THE QUARRY

MOUNTAIN BIKING THE ROUTE

To enter the quarry, which is located behind South Campus, cross the gravel parking lot at the very end. In the far left corner of the parking lot, there is a small trailhead that leads to the quarry. Once inside, there are a variety of options for riders to choose: OPTION 1: Going straight will lead you directly to the quarry, a very open landscape with rocky terrain. OPTION 2: Following the narrower paths through the trees will weave you around the circumference. These trails are a much higher quality. OPTION 3: Lastly, turning right at the entrance will take riders down to many abandoned buildings and construction equipment, a trail that is much more eerie and exciting to explore.

WHY TRY IT?

The quarry is located right in Syracuse University’s backyard. Being so close to campus, the trails offer riders a convenient place to go for a quick ride. There is a hidden surprise for those who make it to the other side of the quarry: a bike park decorated with wooden jumps. With a variety of trails that appeal to riders of all skill levels, the quarry is the perfect place for those who love to explore.

WARM UP

the secret life of coconuts story / Zoë Malliaros photo / Victoria Amoroso

1. EXFOLIATING

Coconut oil is the perfect base for DIY body scrubs. Mix it with crushed up sugar particles, and apply the miracle mix for some seriously smooth skin. Just be sure to test some oil on a small patch of skin first to make sure you aren’t allergic.

2. SHOWING YOUR HANGOVER WHO’S BOSS

Next time you overdo it at Chuck’s, drink coconut water the morning after to settle your stomach. It will replace those essential electrolytes lost the night before and reduce vomiting and frequent urination, keeping you comfortable while recovering from your previous night on the town.

3. PRACTICING SUN SAFETY

Coconut oil is SPF 10, which means 90 percent of beneficial damaging UVB rays are blocked, and you can have more fun in the sun than with your old, harmful, and chemical-filled sunblock. It’s made naturally and free from harsh chemicals, so it will leave your skin completely unscathed.

4. MOISTURIZING LIPS Apply coconut oil to your lips before bedtime for hydration that tastes amazing and will have you waking up with a pout softer than your pillow.

We can all agree that adding a new product to your daily routine feels like discovering a diamond in the rough. Coconut oil is an all-natural remedy that is sure to satisfy all of your practical and cosmetic needs. Chances are, your local grocery store’s shelves are bursting with all sorts of coconut products from the produce aisle all the way to the beauty department. Here are seven unconventional uses for this all-inone solution:

5. RELIEVING SUNBURNS Hopefully you can avoid this unfortunate circumstance if you use our suggested sunscreen properly, but if not, apply the oil after you’ve overdone it with sun exposure to soothe your skin.

6. BOOSTING HAIR GROWTH

Apply coconut oil to any areas where hair is sparse to promote cell growth. This trend is extremely popular for eyebrow growth and, when mixed with patience, proves to be very effective.

7. OIL PULLING If you haven’t heard the buzz around oil pulling yet, it’s time to hop on the bandwagon. (Hint hint, we’ve featured the trend before). Swishing coconut oil around in your mouth for up to 20 minutes a day (preferably before brushing your teeth, and you can break up the time increments) may help to detoxify your body, cure headaches, and whiten teeth.

SPRING 2015

THE NEXT CHAPTER

It’s not always easy to find time to read during the school year, especially when half of your assignments involve annotating massively thick textbooks. Whether you’re a freshman anxiously awaiting your internship debut or an upperclassman looking to earn that extra edge after a long day at the office, these books are sure to help you keep your eyes on the prize this summer. Here are five light, motivating reads for the next time you have the chance to pick up a book free from glossaries and diagrams. story / Caleigh Gran

1. All Work, No Pay: Finding an Internship, Building Your Resume, Making Connections, and Gaining Job Experience Lauren Berger, “The Intern Queen” If you’re still trying to land that perfect internship, this book offers great tips and tricks you won’t find anywhere else. From applying to interviewing and everything between your first day on the job and your last, Berger takes you step-by-step through the process with an upbeat tone and timeless advice. She’ll make getting an internship look almost too easy.

5. The Juice Bar Sara Lewis Feeling your best helps you perform your best, so don’t forget to feed your body with the right fuel while trying to get ahead, too. There’s no better time to experiment with juicing than the summer when all your favorite fruits are in season. This book offers recipes for all of your needs, from morning pick-me-ups to postworkout supplements.

2. Welcome to the Real World: Finding

Your Place, Perfecting Your Work, and Turning Your Job into a Dream Career Lauren Berger, “The Intern Queen” This book is essential for all 2015 graduates. Berger provides even more strategies on how to excel in the workplace as an entry-level employee unfamiliar with the new work environment. She emphasizes that life in the office is very different from being in college; unfortunately, you can no longer get away with wearing yoga pants and sweatshirts--and yeah, you should probably remove your makeup from last night. She reveals secrets on how to stay organized and conduct yourself professionally, as well as the proper ways to contact companies, apply, and interview for a position. With plenty of anecdotes from Berger’s own experiences, this is an informative, enjoyable read that will help you stay ahead of the game.

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4. F*ck! I’m in My Twenties Emma Koenig This book packs a lot of humor in a little amount of pages. Organized like a series of scribbled diary entries, the narrative accurately captures the growing pains we all experience as we enter our early twenties and are faced with what feels like major life-changing decisions regarding our social lives, relationships, and life after college. It’s a great read to keep handy on your nightstand, or the perfect gift for the recent grad in your life.

3. #Girl Boss Sophia Amoruso This is a short biography of how one woman went from selling second-hand clothes on eBay to becoming the founder and CEO of major online retailer for young women, Nasty Gal. As she shares her journey with readers, Amoruso is funny and relatable, but also empowering. This book is a great way for women to keep their minds engaged and their goals in sight no matter what their day job looks like.

WARM UP WAIT AT LEAST AN HOUR BEFORE CHECKING YOUR PHONE International Data Corporation (IDC), a market research and advisory company, reports that after surveying 7,446 smartphone owners, nearly 75 percent of 18-24 year-olds said that they immediately check their phones after waking up in the morning. Checking Twitter, Instagram, and email is an immediate distraction to your morning routine. One minute you are checking one notification, and twenty minutes later you find yourself still lying in bed. Next time you turn off your alarm, put your phone back down and begin your morning on a stress-free note.

Morning M O T I VAT I O N

Decaffeinate your day by adding some of these all-natural morning rituals to kick off your daily routine. story / Haley Robinson | photo / Laura Palladino | model / Emily Capobianco We all know the difficulty of getting out of bed for an 8 a.m. lecture, especially when you can’t go home and take a long, refreshing nap afterwards. Buying coffee every day can really burn a hole in your pocket, so taking advantage of some at-home remedies for energy is certainly worth a try. What the Health compiled a few morning rituals to add to your tool kit that are sure to keep you on your toes throughout the entire day. WAKING UP TO NATURAL SUNLIGHT Shutting the blinds, turning off the

lights, and getting into bed is a routine that everyone can identify with. Unfortunately, everyone’s doing it wrong. Instead, try leaving your blinds open before going to sleep. According to technology company Phillips, waking up to natural light improves your general well-being after waking up. It is said to improve your mood and make you feel more energized. Sleeping in a very dark room will make you groggy and resistant to getting out of bed in the morning--which would explain why it is so hard to get out of our cozy, dark rooms here in Syracuse.

DO WHAT YOU WANT It’s much easier to get out of bed when you have something to look forward to. Stimulating your mind early on in the morning will make it easier to stay alert throughout the rest of the day. Planning activities like a breakfast date with a friend or going for a morning hike will make you more eager to get up. Laughing, engaging in conversation, and exercising will make for an enjoyable, positive start to the rest of your day. DRINK WATER WHEN YOU WAKE UP Drinking a cold glass of water right when you wake up is another effective way to get your metabolism going. Your body has been fasting for the last 7-8 hours, and it will be dehydrated by morning. Gulping down some H2O will immediately awaken both your mind and your body, and flush out those nasty toxins you don’t want to lug around all day. Water also makes your skin glow, and helps manage your weight. EAT A “BERRY” HEALTHY BREAKFAST Starting your day without the proper nourishment is like going shopping without money. Skipping breakfast or eating acidic foods will eventually harm your blood sugar levels, leaving you tired and lethargic. People who eat breakfast every morning have less stress and fatigue than those who do not, and incorporating fruit into your meal will put you two steps ahead of the game. Strawberries and blueberries contain rare antioxidants and vitamins, and bananas are are rich in tyrosine, which enhances energy and attention. Add these fruits to your morning bowl of oatmeal or Greek yogurt to squeeze even more nutrients into your meal.

SPRING 2015 9

WORD ON THE STREET Many people think that college is when we are in our prime, but these also happen to be the years when we don’t think twice about how we take care of our bodies with proper rest, exercise, and nutrition. WTH asked students around campus about which health questions they wanted answered but haven’t had the time to ask. Here’s what we found: story / Alexis McDonell

Q Should we really be drinking milk, or should we be getting calcium from somewhere else?

Some health professionals say the risks of dairy, including intolerances and eczema, outweigh the presence of healthy probiotics in dairy. Others say that calcium in any form is good for your body. However, according to the Physicians Committee for Responsible Medicine, 75 percent of the world’s population is lactose intolerant, so finding alternative sources of calcium is important. Spiro Tzetzis, M.D., suggests that some of the top non-dairy, calcium-rich foods are sardines, dark leafy greens such as spinach or kale, fortified cereals such as Corn flakes or Total, calciumfortified orange juice and soy milk,

soybeans, enriched breads, grains, and waffles. If none of these sound appetizing, then consider taking a calcium plus vitamin D supplement, instead. “There are also conflicting results about calcium helping prevent osteoporosis and it can actually increase the incidence of some cancers such as prostate cancer,” says Benjamin Domingo, M.S., FNPBC, Director of Health Services at SU. Exercise and vitamin D, which is essential in promoting calcium absorption, are a better way of maintaining bone density.

Q Are “hot” workouts, such as hot yoga, worth it? Are they any better or worse for you than a regular workout?

There are pros and cons to “hot” yoga. Michele Frontale, R.Ph, Supervising Pharmacist at Syracuse University Health Services, says that hot yoga decreases the amount of stretching one must do because heat increases flexibility. “Heat also allows you to be more flexible because you warm up the muscles in your body. Working in a heated room also elevates the heart rate which makes the body work harder. Heat helps the body relax, improve breathing and focuses the

WHAT THE HEALTH

mind,” says Frontale. However, you must stay well hydrated. “You can sweat out a lot of necessary minerals through hot yoga, and such low levels of potassium, sodium and other electrolytes may cause health risks like lightheadedness, confusion, nausea, and muscle cramping,” says Frontale. If you experience any of those signs when performing “hot” yoga, it is important to take a break and escape to a cool area. Overall, “hot” workouts give similar results to regular workouts.

We all have pretty fast-paced, stressful schedules. Are there any de-stressing techniques that we can implement into these already hectic schedules?

Tuning into your body, through laughing, listening to music, and exercise are also essential components in preventing stress, according to Domingo. If you have tried this and nothing has worked, however, consider trying yoga, meditation, and designated time without hyper-stimulation from electronics.

Q Does how you exercise affect your sexual performance? For example, would you perform better/differently in the bedroom because you do a spin class instead of yoga?

Exercise will definitely improve your sexual performance. According to Frontale, exercise increases the flexibility of your arteries so it is easier for them to expand and get the blood pumping through your veins, which means a stronger erection or orgasm. Exercise has also been shown to increase levels of the sexual hormone testosterone in men, she says. According to Domingo, it doesn’t matter what exactly you do, just as long as you do some form of exercise 4-5 times per week.

EAT SMART

SPRING 2015

cooking OUT

WHAT THE HEALTH

Bring the flavor and skip the fat with these healthy and delicious foods perfect for your next cookout. story / Gabby Salkin photo / Laura Palladino

What’s On Your Picnic Table? APPETIZERS PACK IT: • Veggies + Hummus Dip | 6 T: 210 cal • Baked Zucchini Chips | ¾ cup: 61 cal • Quinoa + Veggie Stir-Fry | 1 cup: 250 cal PASS IT: • Buffalo Chicken Dip | 5-6 T: 284 cal • Ruffle Potato Chips | 10 chips: 145 cal • Creamy Potato Salad + Egg: 330 cal

DESSERT PACK IT: • S’mores | 2 Fresh Stacks Honey Maid Graham Cracker, 1 Jet Puffed Marshmallow, 2 squares of a Hershey’s Dark Chocolate Bar: 121 cal • Fruit Salad + Cool Whip | 1 cup: 93 cal • Fresh Watermelon| 1 Cup: 46 cal • Minted Watermelon Popsicle: 31 cal PASS IT: • Ice Cream Cake | 1 slice: 240 cal • Strawberry Shortcake + Whipped Cream + Fruit: 211 cal • Fudge Brownies | 1 Brownie: 170 cal

The Dish on Spreads and Sauces Instead of reaching for Heinz (20 calories/1 tablespoon) when you want some ketchup for your fries, try Nature’s Hollow Sugar-Free Ketchup. With only 11 calories per tablespoon, Nature’s Hollow is the clear choice when it comes to dipping sauce. Another condiment, mayonnaise, is usually around 90 calories per tablespoon and loaded with unhealthy fats. Next time, skip the mayo on your grilled chicken sandwich and add an avocado spread, instead (23 calories/1 T). Simply mash up an avocado for the benefits of a low-calorie spread, high in monounsaturated fat that can reduce your risk of heart disease and provide your body with loads of vitamin E. As for barbecue sauce, Dinosaur Bar-B-Que has a line of savory sauces that are low in calories and sodium, but packed with tasty flavors. The Sensuous Slathering Sauce has only 13 calories and 77 mg of sodium per tablespoon, whereas Kraft’s Original Barbecue Sauce has 30 calories and 225 mg of sodium per tablespoon.

How to Make BBQing Healthy Here are some tips to have a cookout full of food and fun, and free from extra calories. Instead of fatty meats like pork and rib eye, opt for lean cuts like chicken breast or veal to toss on the grill. To save more than 100 extra calories, serve yourself grilled salmon or chicken breast without a bun. Another easy way to cut calories is to choose sensible side dishes. Dr. Lynn S. Brann, Ph.D., R.D., a Syracuse University professor in The Falk College of Sport and Human Dynamics and Chair of the Pediatric Nutrition Practice Group of the Academy of Nutrition and Dietetics, recommends that you fill up on sides like fruits and veggies while serving yourself smaller portions of meats at summer cookouts. A side of mixed vegetables runs about 138 calories per serving, compared to Ore Ida Crispers french fries would cost you about 230 calories per serving. Fruit also makes for an easy and fun side. Small chunks of strawberries, peaches, bananas, and pineapples can be prepared quickly to satisfy your sweet tooth. Even

your salad can afford some healthy tweaks. If you prepare a salad for your guests, choose mixed greens instead of romaine or iceberg, because mixed greens contain more antioxidants and nutrients than light-colored, tightly-packed heads. Be mindful of what you’re eating and skip the croutons (5 calories each for Pepperidge Farm Zesty Italian Croutons) and heavy dressings, as well-- that simple avoidance will save you more calories than you think. If you came to the BBQ for meat, opt for a kabob. You will get delicious flavor from the meat and veggie kabobs, while dodging the calories from the bun and sodiumpacked condiments that usually go on hamburgers or hot dogs. Ideal meats for these healthy skewers are lean meats, such as grilled chicken, sirloin steak, tofu, or pork tenderloin. When it comes to desserts, Dr. Brann gives the green light to indulge. “Choose your favorite and have just a little bit, because if you skip it or avoid it, you’re more likely to overeat,” she says. “Eat it slowly, and enjoy it.”

Vegetarian BBQ Ideas If you’re expecting some vegetarian guests, there is an endless array of meatless alternatives that will leave every guest--meat lovers included--feeling satisfied. If veggie kabobs aren’t your thing, try a grilled tofu skewer for just 301 calories. Vegetarian- friendly meals could also include a mouthwatering squash salad. Dr. Brann suggests serving grilled Portobello mushroom along with grilled tofu and veggies to serve as a pleasantly surprising and seriously healthy summer dish. She also suggests some stuffed Portobello mushrooms that can be filled with things like quinoa or brown rice.

*DISCLAIMER: NUTRITION VALUES WILL RANGE BASED ON WHAT INGREDIENTS YOU USE*

PUT YOUR MONEY WHERE YOUR MOUTH IS

Diet bets are the latest health craze that are using peopleâ&#x20AC;&#x2122;s money as a motivator to get them to shed the pounds fast, causing some health professionals to raise their eyebrows. story / Caleigh Gran photo / Laura Palladino

EAT SMART IF YOU KNEW YOU’D receive money after reaching your goal weight, would you be more inclined to hit the gym?

Some people would say yes. Senior public relations major Jennifer Corletta said she and seven of her housemates made a bet to see if they could collectively lose 100 pounds. “All my friends and I decided we wanted to change our eating habits because we were feeling like washed-up seniors that ordered out too much,” says Corletta. “As seniors, we don’t weigh the same as we did when we were freshmen.” Corletta isn’t the only one participating in something called a diet bet. Diet bets are social dieting games that use money and comradery to motivate people into reaching their fitness goals. However, they are sometimes controversial and could compromise health for the sake of earning some extra money. In an anonymous, open-response survey conducted by What the Health and given to 77 people of various age, gender, and weight, 58 answered positively about the use of an economic incentive to help reach their goals. Ten people showed hesitance toward the idea, and nine indicated a negative response. Since more than half expressed interest, it is no surprise that the weight-loss industry is cashing in on this growing trend. Although there are many people like Corletta who participate in these bets informally with friends, there are some who look to their laptops for guidance. With social media and the Internet being so deeply embedded in society, people are frequently going online for fitness inspiration. Out of the 77 people surveyed, 56 percent said they have used online resources—primarily YouTube and Instagram—to help them lose weight. Others use fitness apps and bodybuilding websites. Websites such as Dietbet, Fatbet, and Healthwage—all of which revolve around the use of a monetary incentive—are popping up more frequently each year. Dietbet, founded in 2011, uses the slogan, “Let the money motivate you” on its website. It claims 90 percent of its participants have lost weight and that $108 million has been paid out to players thus far. It works like this: You choose to start either a fourweek game known as the Kickstarter, or a six-month game, referred to as the Transformer. You then pay the fee, and if you’ve reached the goal by the end, you split the entire pot of money with others who also reached the goal. The amount each player contributes is predetermined by the company. For example, if 50 people join a four-week game, each person pays $25 for a total of $1,250. If, at the end, only 30 participants reached the goal—which is to lose 4 percent of their weight—the money would be split amongst the winners and each would receive about $40. There’s a message board where participants have the option to post questions, updates, pictures, recipes, and more to track their progress and help motivate the other players. Dietbet has rules in place to verify the validity of each person’s weight loss to prevent cheating. Photos of the participants’ scales are required at every weigh-in, and the website reviews each one. The website also uses an algorithm to detect unusual activity. A majority of the survey respondents say their motivation to lose weight comes mostly from themselves, encouragement from peers, comparison of their progress to others, and rewards. The money aspect is intended to make people feel more committed to the game because it holds them accountable. They are responsible not only for their weight, but also for their money. For Corletta, however, the money was not a large motivating factor. “I wanted to get better

for myself, but I also knew that other people’s butts were on the line, too,” she says. “Losing weight is generally easier with a group, especially if they are people you can trust.” Diet bets are particularly popular for companies that want their employees to get in shape, charities, friends, and even families. It can be a fun way to compete, lose weight, and earn money. Instead of working out alone or with just one other person, diet bets allow for hundreds of people to come together in their journey to get healthy. Internet personality Shay Butler encourages his three million YouTube subscribers to join his diet bets and get healthier alongside him, resulting in large pots of money to be split amongst the winners. Cassey Ho of the popular YouTube fitness channel, Blogilates, recruits her followers, as well.

“ We all felt like we were on the same page and that we weren’t alone.”

Despite the potential benefits of participating in diet bets, there has been some controversy over its success and sustainability. Some question whether gambling to lose weight is ethical. “I can see how it could lead to problems for people who get consumed by their weight, but my friends and I did not experience this,” says Corletta. Of the ten survey respondents who expressed hesitance towards the idea of using a monetary incentive to lose weight, a couple of them cited, “I feel that it would only last a short time and I would gain the weight back soon after,” and, “Sounds awesome, but I don’t think it would be enough to motivate me on its own.” However, these responses parallel what some experts have concluded. An article in the Journal of the American Medical Association found, “The use of economic incentives produced significant weight loss…that was not fully sustained. The longer-term use of incentives should be evaluated.” Additionally, an article in the Journal of Consulting and Clinical Psychology says that the best recipe for long-term weight loss is exercise. Although winning a diet bet requires exercise in most cases, the fact that some programs only run four weeks indicates that exercise would not develop into a long-term habit for the participants, which could result in weight gain after the game ends. Despite its limitations, diet bets are something Corletta said she would definitely participate in again. Although she and her friends did not see their bet all the way through to complete their goal, Corletta feels that it was successful nonetheless. “We all felt like we were on the same page and that we weren’t alone,” she says. “The support was great.” The idea of a diet bet is to kickstart participants into caring about their weight and their health, so that hopefully even after the diet bet is over they will continue to work on their goals of becoming healthier individuals.

EAT SMART

BEWARE THE KEURIG story / Nicole Harris | illustration / Liz Tosi

Keurig machines are handy appliances for making single cups of coffee, but these tiny machines pose some serious health risks.

or Keurig owners, brewing the perfect cup of joe is as simple as pushing a button. No more fussing about messy coffee grinds or getting that perfect coffee-to-water ratio. The Keurig machine, owned by Keurig Green Mountain, Inc., was founded in 1998 to replace subpar coffeemakers found in offices. Now, homes and offices around the world proudly own a Keurig machine. In fact, a 2014 survey by the National Coffee Association found that around 30 percent of Americans used a single-serving coffeemaker the previous day. Popular coffee companies like Starbucks and Dunkin’ Donuts sell their own K-Cups, and consumers can even make tea, hot chocolate, and warm apple cider in their machine. Despite the Keurig’s growing popularity, however, health professionals around the world are shaming the product. To understand the health concerns, it’s important to know how the machine actually works. Individual servings of coffee grounds are packed into plastic containers with aluminum lids called K-Cups. Users insert the K-Cup into the machine, which prompts a needle to poke through the cup, and then the user pushes a button to get the machine started. Coffee grounds are pushed through the hole with heated water from the Keurig’s reservoir, creating a piping hot cup of joe. The potential for mold and bacteria growth, the plastic K-Cups, and the aluminum K-Cup lids cause the most concern for health professionals. Keurig machines can harbor bacteria and mold because they contain parts that are difficult to reach and clean, particularly the internal reservoir. Warm, moist environments are hotbeds for bacteria, and the Keurig’s internal reservoir is constantly wet and warm. The Keurig website states, “Once your Keurig home brewer has been primed, you cannot empty the water from the inside. The internal tank of the brewer cannot be drained.” Over time, mold can

WHAT THE HEALTH

grow thick along the edges of the waterfilled reservoir. The second health concern regarding Keurig machines is the plastic K-Cups. K-Cups are made with BPA (bisphenol A) free plastic, but even BPA-free plastics can have adverse effects. They contain synthetic estrogens, which can contribute to cancer, diabetes, obesity, and many more health-related consequences. “Plastic threatens human health in that we simply don’t really know the full set of chemicals that leach out of them into food and drink, especially when heated,” says Sharon D. Moran, an associate professor of environmental studies at the State University of New York College of Environmental Science and Forestry. “For some of the chemicals leached, there are known or suspected health effects, including estrogen mimicking. Think of it as an ability to disrupt the chemical signaling that takes place within the body.” The plastic K-Cups are also harmful for organisms and the ecosystem. According to Moran, animals like fish, sea turtles, and whales will ingest these plastics once they make their way into the food chain, and microplastics are being detected in filter feeders like mollusks and clams.

on the Keurig website. Keurig Green Mountain is also aiming to make K-Cups recyclable by 2020, either by changing the type of plastic used or switching to biodegradable material. Tiffany Gomez, a junior pre-med and biology major, is already ahead of the game. Eager to find an alternative for the wasteful K-Cups, Gomez searched at local stores and found biodegradable, environmentally friendly K-Cup brands. Her favorite is Wide Awake Coffee Company, which she says has strong, flavorful coffee and uses mesh filters instead of plastic. Gomez also likes the slightly weaker San Francisco Bay Gourmet Coffee, whose K-Cups are 97 percent biodegradable. “We have a responsibility to do what’s best for our environment. Everyone is just adding so much waste, and I feel like it’s important to try to look for alternatives,” says Gomez.

Although the effects of aluminum aren’t as widely publicized as those of plastic, the Center for Disease Control links aluminum to Alzheimer’s disease. A possible link also exists to bone or brain diseases, especially in those with a preexisting kidney disease.

Other brand options for environmentally friendly K-Cups include Dean’s Beans, which uses recyclable #5 plastic, and Crazy Cups. Users can also purchase a reusable filter basket that holds regular ground coffee inside of the Keurig for about $15.

THE SILVER LINING

Alternative single serve coffee makers can also be regarded as solutions to health and environmental concerns. For example, Breville manufactures coffee makers that can make single cups as well as a whole carafe of coffee without plastic waste. Hamilton Beach® The Scoop™ Single-Serve Coffee Maker also uses ground coffee for single serving cups.

You don’t have to throw away your Keurig just yet, though. Human immune systems are capable of handling a bit of mold and bacteria, but the problem comes when a Keurig is rarely, if ever, cleaned. Maintenance and regular cleaning can wash away most of the bacteria and mold that grow inside the machine. Keurig recommends descaling your machine every 3-6 months using white vinegar. Detailed instructions can be found

Now that you’re in the know, let the coffee obsession continue.

DETOXES DEBUNKED story / Deanna Smith | photo / Laura Palladino

Many people to turn to detoxing in order to achieve that perfect beach body, but there’s a lot you need to learn before putting your body through such a drastic change. When it comes to talking about health, juicing always seems to be a part of the conversation. With proclaimed benefits such as weight loss, radiant skin, and increased energy, it’s no surprise that Americans are spending millions of dollars on cleanses. Known as a juice cleanse or detox, these carefully packaged, clean drinks claim to remove toxins from the body and promote rapid weight loss. With celebrity advocates like Gwyneth Paltrow, Beyonce, and Oprah Winfrey, it’s hard not to get sucked into this trendy lifestyle. Aside from weight loss, celebrities also claim to rely on these products for their ability to improve everyday bodily functions by cleansing the

kidneys, liver, and colon of poisonous toxins accumulated in the body.

THE BODY’S RESPONSE

The core question here is whether or not these detoxes really work. Research is scarce and doesn’t show any connection between a detox diet and a positive effect on the body’s natural detoxification system. Dr. Sudha Raj, a nutrition science and dietetics professor at Syracuse University, says that two sets of enzymes in our bodies take anything that we are exposed to and, “convert it into less toxic versions that can easily be removed by the body,” she says. These enzymes are not only a natural defense mechanism for our bodies, but they help the detoxification process. With a calorie restricting diet, it is important to take into consideration the risks and benefits. Rapid weight loss usually means a loss of water or muscle weight, not fat.

In the end, the juicer is more likely to gain back the pounds lost. If the fast is longer than the common three days, more serious health problems can occur.

TO CLEANSE OR NOT TO CLEANSE

The only way to feel your best is to eat with a balanced approach. Make sure that leafy greens, whole fruits, high-fiber foods, and water make it into a daily diet. Juicing can be a great addition to a balanced diet because it allows people to consume greens, fruits, and other healthy produce throughout the day. Using other detox methods can be beneficial, but use them in moderation. If planning to do a detox make sure to do your research. There are thousands of different approaches out there and it is important to find a program that fits your lifestyle. It is equally important to find a program that is safe and supportive for your body.

THE WHO’S-WHO OF CLEANSING Although juicing is by far the most popular type of cleanse, there are also powder, capsule, and enemas for intestinal and colon cleanses. Below are some of the most popular types of cleanses and how they are executed: COLON CLEANSE: there are many different types of this detox, but the main idea is to use water, fiber, and/or supplements to flush out your intestines so you can start fresh. LIVER CLEANSE: one of the riskier cleanses, it is believed to help rid unwanted toxins. Users often resort to eating certain foods or taking certain supplements to help the liver perform better.

MASTER CLEANSE: a short term cleanse, this cleanse requires drinking a concoction of lemon water, maple syrup, and cayenne pepper, along with an herbal detox tea daily for at least 10 days…and nothing else. JUICE CLEANSE: these cleanses can be a great source of daily vitamins and minerals. Juicers often replace all or part of their solid food with specially formulated juices. DETOX CLEANSE: removing unhealthy toxins from the body can be achieved by cleansing the liver, kidneys, and colon. Not intended to rely on pills and drinks to reach detox goals, but by adjusting a daily diet.

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TOP OF THE MORNING Say hello to these ten nutritious and super delicious ways to spice up your boring bowl of oats.

Next time you’re going to make your breakfast, consider toasting that piece of bread another day. As one of the most nutritious breakfast options, oats are loaded with vitamins, protein, and fiber that will keep you full until lunch and prevent mindless snacking. They are believed to help lower cholesterol and reduce the risk of cardiovascular disease and obesity, but unfortunately their lack of flavor doesn’t always outweigh the health benefits. What the Health has narrowed down our list of some of the healthiest and tastiest ingredients to top off your morning bowl of oats, making them just as delicious as they are nutritious. story / Sarah Santos | photo / Victoria Amoroso

CHOOSE YOUR OATS Rolled Oats – They’ve been steamed and rolled into flakes, like what you are used to seeing in the instant oatmeal packages. Steel Cut – These appear smaller than other oats because they’ve been cut into two or three pieces. When you’re in a morning rush, prepare these oats because their smaller size allows for a faster cooking time. FRUITS Berries – We’re sure you’ve heard it all before--berries have all types of benefits: from speeding up your metabolism to improving your memory, these tiny fruits should be a staple in your morning diet. Try re-warming your oats after you’ve added your berries to allow the flavor to absorb better in your oats. Banana – Potassium is key when it comes to a well-balanced diet, and bananas have just that. A few of potassium’s benefits include regulating fluid levels in your body and helping your muscles function properly. Bananas are also packed with vitamins and minerals that help boost your mood and preserve your memory. NUT BUTTERS Peanut Butter & Almond Butter – A healthy plant-based fat, peanut butter is the perfect ingredient to top off your oatmeal. It’s packed with protein and will help you feel fuller longer. However, reach for the organic brands and make sure to read the food label when choosing your peanut butter; the fewer ingredients, the better. Nut butters’ creamy texture paired with hot oats are the perfect combination. Add a tablespoon as soon as you pour the hot water into your oats and allow them to melt together, creating a warm, melt-in-your-mouth, nutty flavor.

WHAT THE HEALTH

SEEDS Chia – These seeds are commonly advertised to promote weight loss and contain omega-3 fatty acids, calcium, and antioxidants. They are incredibly rich in fiber and protein, both of which keep you full while regulating your digestive system. They are also low in calories, so sprinkling them on top of your oats will help you manage your weight by holding you over for a longer period of time. Flax – Like many of the other toppers, flax seeds contain fiber and omega-3 fatty acids. Unlike the others, however, they can alter the texture of your oats and provide a nice, crunchy, granola-like taste with every bite. Hemp – Packed with protein, hemp seeds hold about the same benefits as chia and flax, but with its own unique taste. These tiny seeds combine a crunchy texture and a hint of salty flavor and melt in your mouth almost immediately. They have a subtle nutty flavor in each bite and stand out in any bowl of oats. OTHER GREAT TOPPERS Cinnamon – Rev up your metabolism by sprinkling some of this spice on top. Cinnamon has tons of antioxidants and adds sweetness to your oats without all of the sugar. Honey – Great for your throat and digestion, honey will add natural sweetness to your breakfast as well as a thicker consistency. Almond Milk – If you’re used to making oats with milk, try going dairy-free with almond milk. Its sweetness will give your oats an extra hint of flavor that normal milk just can’t deliver.

roll JUST

WITH IT A helpful how-to on rolling your own sushi from your very own kitchen. story / Christina Tiberio photo / Laura Palladino

ushi has the potential to be a healthy and fulfilling meal, but it can also be expensive and loaded with calories from fried fillings. Luckily, rolling your own sushi gives you full reign over what goes into your roll, and as an added bonus, it’s surprisingly easy. According to Kelly Springer, a local nutritionist and founder of nutritional company Kelly’s Choice, sushi is the perfect meal for the health conscious individual. Springer always encourages her clients to increase their fish consumption to two times a week, and sushi is an easy and delicious way to meet that quota. Springer always aims to pair any meal that has carbs with a protein. Sushi has them both - carbs from the rice and protein from the fish. This pairing allows the starch to take longer to break down into glucose, which is another reason why sushi is a sound meal. “The fish in sushi has lean proteins and omega3s, which help regulate blood pressure, joint pain, and help our brains function,” says Springer. She also points out that the omega-3s kill cravings and keep the stomach feeling satiated long after you’ve cleaned your plate. When it comes to making your own sushi, try to stay away from the fried rolls that are most popular at restaurants. Sally Zheng, a senior industrial design major, works at Armory Square’s Namu Bar and Restaurant. She says their most popular roll is the Flying Dragon, which contains fried tempura shrimp. Former Seattle sushi chef Vito Tiberio agrees that fried sushi is currently trending. He says the two most popular rolls at his restaurant are the California roll and the Oishi roll. Both rolls have crab salad in it, and the Oishi roll has fried bits like the Flying Dragon. “Any sushi with crab salad

in it has mayonnaise in it,” says Tiberio. “Mayonnaise is essentially whipped lard.” For a healthier roll, stick with vegetables and raw fish as the filling ingredients. Springer, who is also a former Wegmans nutritionist, suggests combining avocado and salmon. She says that salmon has less mercury in it than other fish and that the fish and avocado combo allows for vitamins D, A, and E to be absorbed. Vitamin D promotes healthy bones, while E protects the red blood cells, and A helps vital organs such as the heart and lungs. White sushi rice can also be substituted with brown rice, which allows you to eat all three parts of the whole grain, according to Springer. When the three parts of the whole grain are removed, the rice loses 25 percent of its protein. Tiberio point out that the rice can even be substituted with quinoa. While most believe that the fillings in sushi are the primary source of nutrients, the nori (seaweed) is also packed with vitamins. Seaweed has B-12 and vitamin A in it, and is also considered a dietary fiber. According to Tiberio, there are three basic sushi rolls: uramaki, tkmaki, and futamaki. Tkmaki is a skinny roll and futamaki is a fat roll, and both are traditional Japanese sushi. Uramaki, a popular roll in America, features rice on the outside of the roll. If you want to start rolling your own sushi, Zheng and Tiberio insist that a bamboo mat is mandatory. When buying raw fish for a filling, it must be sushi grade; otherwise, it will be inedible. You can find these along with other ingredients you want to fill your sushi with at Hans Oriental Market on Erie Boulevard East right in Syracuse. For a Japanese and American fusion, try this rolling how-to for a uramaki roll.

WHAT YOU’LL NEED: • • • • • • • • • •

Saran wrap Bamboo mat Sharp knife Bowl of water Rice/grain of choice Rice vinegar Sugar Sesame seeds Filling ingredients of your choice Nori (seaweed paper)

WHAT TO DO: 1. After cooking the rice, mix the amount of rice vinegar and sugar that your recipe calls for and let cool for 45 minutes.

2. Cover the bamboo mat with saran wrap so that the rice does not stick to the mat. TIP: Tiberio suggests using a bowl of water when rolling sushi so the rice will not stick to your fingers.

3. Place a half sheet of nori on the bamboo mat. TIP: Zheng recommends buying nori flat. If bought folded, it will be difficult to roll the sushi.

4. Place the seasoned rice on the nori ¼ of an inch thick so that it covers all of the green, but make sure that it does not hang off the edge.

5. Sprinkle the rice with sesame seeds. 6. Flip the rice and nori over so the rice is facing the mat.

7. Put 2-3 julienned ingredients of your choice on the nori.

8. Using the bamboo mat, roll the sushi like a tight cigar.

9. Once rolled, use the mat to form the roll into an almost rounded square.

10. Start in the middle and cut the roll into 6 pieces.

SPRING 2015

FEEL GREAT

WHAT THE HEALTH

yoga BEDTIME

ulfilling the demands of school is often overwhelming, especially if you’re a working student. Students’ minds are always planning three steps ahead, which makes truly living in the moment difficult. Instead of simply resting our heads on the pillow when trying to fall asleep, we often find our minds racing about the past day’s events or what tomorrow will bring. Bedtime yoga has been proven to be a useful technique for alleviating tension and relaxing both the body and mind, making our sleep longer and more meaningful. While the calming and restorative processes that bedtime yoga has on the body are remarkable, peace of mind isn’t the only benefit to this type of exercise. Linda RudnickSmith, a yoga instructor at Syracuse University, discusses various benefits of yoga for both the mind and body. “While the benefits of yoga depend upon the individual, everyone is likely to feel mentally lighter upon engaging. Benefits range from improving one’s posture and strength to developing a better state of mind and loving oneself and the atmosphere around you,” says Rudnick-Smith. In order to create a tranquil atmosphere, begin by avoiding technological devices like cellphones and laptops late at night. Bedtime yoga, done either on one’s bed or on the floor with a mat, opens with a Short Meditation. During this phase, sit in an upright position, either with the legs bent or extended forward, and place your hands on your thighs. With your back slightly arched, take a few minutes to relax the body and breathe deeply. At this time, you should be as calm as possible in order to rid your mind of the day’s pressures and focus on the rhythm and clarity of your breathing. Here’s where to begin: Knee Hug can alleviate tension in the lower half of the body, especially the lower back. In this pose, bend both legs together and bring the knees to the chest, rocking slowly side to side on your back.

Slip into the slumber of your dreams using WTH ’s guide to ultimate relaxation. story / Marilyn Musterait photo / Victoria Amoroso model / Karen Castro

Lying Down Knee to Chest is similar to the knee hug and releases tension in the hips and legs. Lay on your back and bring one knee towards your chest. Use your arms to pull your shin as close to the chest as possible. Don’t forget to breathe and relax your muscles. Half Happy Baby releases tension in the hips and thighs. In this position, bend the left knee and slowly move your left foot toward the ceiling. Next, grab the outside of your foot with your left hand. Slowly pull the knee back toward the left armpit. Repeat with the right side. Hamstring Stretch further focuses on the lower extremities. Raise one leg up with feet pointed to the ceiling. Grab any place on your lower leg, from behind your knee to your ankle. While keeping your leg straight, move it toward the head, exhaling after each motion. Switch sides. Bent Lying Down Twist stretches and straightens the back muscles. In this position, bend one knee backward, towards your chest. Then twist that leg across your body. Your head should roll in the opposite direction of your leg. Form a T-shape with your arms. Easy Forward Bend allows the muscles in the back and hips to stretch and relax. To do the pose, sit crosslegged on the bed. Bend forward over your crossed legs and extend your arms out against your bed.

Yoga involves a combination of relaxation and muscle-strengthening and is based on individual comfort and ability. “The poses most people have difficulty mastering are peak poses,” says Rudnick-Smith. “These types of poses truly involve strength of upper and lower body, and they involve stretches such as headstands to arm balances.” She also states that more gentle and simple positions, such as a crosslegged position coupled with proper breathing, tend to be the most favored pose. There are also other alternatives to bedtime yoga that you can do to prepare for a good night’s sleep. Natural herbal remedies such as melatonin and even physical procedures such as acupuncture can be effective substitutes. However, bedtime yoga is proven to not only be an efficient means of relaxing the body before bed, but also an extremely useful technique to rid aches and pains so you wake up refreshed for a new tomorrow.

Seated Twists requires you to stay in your cross-legged position. Twist your upper body backward so you are facing your headboard or wall. Hold the position, reaching for your headboard if you want to extend your body’s twist. Switch sides. Savasana, or corpse pose, creates a feeling of total relaxation. In this position, fully extend the legs outward and lay down on your back, almost as if to fall asleep. Savasana is often the last pose in both regular and bedtime yoga.

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FEEL GREAT

DONâ&#x20AC;&#x2122;T DREAD

THE TREAD Optimize your treadmill time and double your cardio using these alternative routines. story / Beaux Wongwaisayawan photo / Laura Palladino

WHAT THE HEALTH

Running outdoors with fresh air hitting your face and exploring different trails is certainly refreshing, but since we currently live in snowy Syracuse for most of the year, the treadmill will have to do. Running in the same place day in and day out can be monotonous, so What the Health has compiled a list of six unique ways to use the treadmill that will burn calories, tone target muscle groups, and maybe even excite you to head to the gym.

FEEL GREAT

TREADMILL REVERSE LUNGE GLIDERS

This is another non-powdered treadmill exercise that focuses on toning both your core and glutes. 1. Stand slightly behind the belt with your back facing the treadmill. 2. Facing forward with your hands on your hips, slowly place the ball of your right foot on the belt. 3. Brace your core and push the right foot backwards until your left knee is at a 90-degree angle.

TREADMILL TURTLE WALK

This exercise targets your arms, shoulders, and core. By changing your position on the treadmill completely, you can make use of the running belt without having to actually run on it. 1. Slow the treadmill down to a level that you feel comfortable. 2. Begin in the push-up position with hands placed comfortably apart on the treadmill. 3. Place your feet hip-width apart with the balls of your feet and toes firmly on the floor.

4. Quickly replace your foot back onto the floor and take a 30-second break.

4. Brace your core and slowly place your hands on the treadmill to walk them forward.

5. Switch sides and repeat the exercise a few times and always avoid rounding your back by keeping the natural arch.

5. Ensure that your body is stiff and your back is flat. If your hips drop too low, stop and reposition yourself to avoid injury.

TREADMILL SIDE SHUFFLES

TREADMILL CRAB CRAWL

This is a great way to concentrate on toning your inner and outer thighs while putting an emphasis on the glutes. 1. Program your treadmill to 3.0-3.5mph and turn yourself to face whichever side you feel most comfortable. 2. Grab onto the bar to steady yourself and then bend your knees, while staying as low as possible to the ground. Keep your back straight and eyes forward. 3. Shuffle like this for 1 minute, switching to face forward for one minute and then switching to the opposite side.

The crab walk is already difficult to do on solid ground, but if you really want to challenge yourself, try it on a treadmill. This exercise concentrates on strengthening your shoulders, arms, and core. 1. Turn your back to the treadmill with your feet hip-width apart and squat about two steps away from the back of the belt. 2. Place your hands down on the sides of the treadmill and extend your core. Your hips should be extended upwards and almost parallel to the ceiling.

4. Repeat 20 times.

3. Place one hand at a time on the moving belt and slowly walk your hands forward.

TREADMILL LATERAL GLIDES

FAT-BURNING TREAD-TABATA

Concentrate on working your glutes, legs and core with this non-powered treadmill exercise. 1. Start in a low squat with your left hip facing the treadmill, slightly behind the belt. 2. Brace your core and place the left foot onto the belt while continually pushing it away from the body. 3. As soon as your leg is fully extended, reverse the direction back to your starting position. 4. Switch sides after 30 seconds per push and pull movement. 5. Ensure that your body is in a low squat at all times.

This workout mixes a high-intensity cardio exercise with a solid weight training routine. Repeat as many rounds as possible, but start with a minimum of 10 rounds for each type. Resting time between rounds should be a minute. 1. Sprint for 20 seconds and jump onto the sides for the 10 second rest, followed by the first â&#x20AC;&#x153;floorâ&#x20AC;? round. Tabata sprints will vary as rounds go on with changing speeds and incline. 2. Floor rounds will alternate between power squats with weights in each hand to 30-second planks to mountain climbers. SPRING 2015

THE PERFECT

stretch The most important thing about working out is often the most overlooked. Find out how to achieve the perfect post-workout stretch for any routine to keep you feeling ready to hit the gym again tomorrow. story / Chelsie Pennello photo / Joshua Chang

WHAT THE HEALTH

FEEL GREAT WHILE EVERYONE KNOWS that exercise is fundamental to our health, what we often fail to realize is the importance of what we do afterwards. One of the most imperative things to do after any form of exercise is stretching to prevent muscle soreness and injury. Stretching is also important if you’d like to maintain the flexibility to perform high-impact activities.

“ I stretch to activate my muscles.” At the beginning and end of a run, many people experience tightness in their legs. Just think about the painful sensation of trying to walk down a flight of stairs after a hard workout. It’s nearly impossible; your legs feel locked, loaded, and stiff as a board. This soreness is because continuous exercise builds up lactic acid in the muscles being used. Stretching is a way to decrease this soreness, whether you are biking, running, or simply walking. Here are a few stretches you can use to help loosen your post-workout muscles and protect them from injury.

>> ROCK CLIMBING:

Targeted muscle groups: forearms, biceps, back, abdominals, quadriceps. Rock climbing aims to improve muscle tone, endurance, and flexibility. While the muscles commonly used in other cardio exercises are also used in this exercise, one of the particularly unique muscles used in rock climbing is the latissimus dorsi. To stretch the latissimus dorsi, stand about an arm’s length away from a wall. Slowly bend until your back is perpendicular to the wall with arms extended in front of you, palms touching the wall. For the “T” bicep stretch, stand with your feet shoulder width apart. Spread arms wide to form a “T” with arms perpendicular to your body. Slowly turn palms to face behind you. To stretch your forearms while

standing, extend arms out in front of you. Pull back one palm facing outwards until you feel the stretch.

>> RUNNING

Targeted muscle groups: quadriceps femoris, hamstring, gluteus maximus, iliopsoas (muscle located at hip), calf muscles. Most college students have jampacked schedules. If you are a sore busy bee with limited time to stretch, then try this quadriceps/ glutes stretch, which also works your core. Cross one leg in front of you while extending the other leg behind you. Now slowly twist your torso while pulling back your other leg in front. For a kneeling quad stretch, start in the lunge position, and then drop your back knee to the ground. Put one hand on the knee in front to steady yourself while pulling your back leg up toward your back.

>> BIKING

Targeted muscle groups: gluteal muscles, quadriceps, hamstrings, calf muscles. If you just biked for an hour and your legs are feeling a bit like jello, try out this quadriceps stretch to sooth those aching muscles. Simply lie on your stomach or stand up straight and pull one leg at a time to your glute. Sitting on a stiff bike seat for an hour also can leave your butt feeling sore. The best way to get rid of a sore bottom is by doing a glutes stretch. Simply bend one leg in front of you while sitting down, like half of a cross-legged position. Extend the other leg straight back behind you. For another quadricep stretch, lay on your side, using your arm to prop up your head. Bend the top leg and pull it up toward your back.

>> SWIMMING FREESTYLE:

Targeted muscle groups: core abdominal, lower back, pectorals, biceps, triceps, deltoids. Swimming is one of the best lowimpact exercises to try. If your bones or joints don’t do well with direct impact, but you still want to perform at a high intensity, then swimming is the perfect exercise. In addition to working

the same muscles in your legs as running does, swimming also works the upper body pectorals, biceps, triceps, and deltoids. Because of this, you will also need to do some arm and core stretches after swimming. For the shoulder abduction stretch, stand straight with your arms at your side. Move your shoulders back and stretch the other arm up toward the ceiling, moving it sideways away from the body. To do the seal stretch for your core and back, begin by laying on your stomach. Prop your upper body up with both arms as far as you can. Slowly look toward the ceiling while extending your neck. For a bicep stretch, clasp your hands behind your back. Turn your hands so the palms face down. Lift arms up until you feel the stretch in your biceps. To stretch your triceps, cross one arm up and behind your neck, and place that hand on the opposite shoulder. While using your other arm to hold the elbow of the bent arm, pull until you feel a stretch.

>> WALKING

Targeted muscle groups: quadriceps, hamstrings, calf muscles, hip abductors. Walking works your muscles more than you would think. Though you may not feel the stretch as intensely as if you were bicycling and running, the muscles you use in walking also need relief. Give them what they deserve with this hamstring stretch. Sit with legs extended in front of you in a “V” position. Cross one leg bringing it in toward your body, and reach for the toes of the remaining extended foot. For a quadriceps stretch, lie facedown with a pillow under your face for comfort. Use a rope or resistance band to pull your ankle towards glutes until you feel a stretch. Walking uses many of the primary muscles also used in running and biking, but walking also uses your hip abductors as well. If you’ve done a lot of walking, you may experience sore hips. To fix a sore hip, all you need is a chair. Sit on the chair with both feet on the ground. Cross one foot over the opposite knee and then gently press down on the crossed foot’s kneecap until you can feel the stretch in your hip.

SPRING 2015

FEEL GREAT

DRESSING the PART Studies have shown that what you wear to your workout may actually influence your performance. Here are WTH’s best tips on how to sweat in style. story / Katie Lofblad | photos / Laura Palladino

f you look good, you feel good, and our choice in workout clothes is no exception to this rule. In a 2012 study, Northwestern University researchers proved just that. They coined the term, “enclothed cognition,” to describe how we tend to take on the persona associated with specific attire. Based off of this study, choosing the right workout clothing may actually trick our minds into exercising harder and for a longer time. Use these tips to find out how to dress the part:

>> HOT YOGA

Avoid cotton. The light fabric absorbs sweat and leaves you feeling soggy and uncomfortable, which can distract you from achieving your Zen. Stick to moisture-wicking, stretchy fabrics such as lululemon’s Luon or Athleta’s Velocitek. While these fabrics may be pricey, they are less transparent than some of the cheaper options, which will save you some embarrassment during downward dog.

>> BARRE

In a barre class, the right pair of socks makes all the difference. Since the classes take place in a carpeted room, the studio typically asks you to remove your shoes and practice in socks. Socks with sticky rubber pads on the bottoms are best because they prevent your feet from sliding out from under you during a plank or a push-up.

>> SPINNING

Form fitting clothing will be your best friend during a spin class. Baggier bottoms run the risk of getting stuck in

WHAT THE HEALTH

the pedals’ quick rotations or bunching up during a sprint, which will likely cause uncomfortable chafing. Look for moisture-wicking fabric here, as well. For the more experienced spinner, look into purchasing your own pair of cycling shoes so you can save time and money on rentals.

>> CROSSFIT

If CrossFit is your thing, investing in the right pair of shoes is key. Your typical Nike running sneaks might be perfect for Ernie Davis’ gym, but they won’t help you get the most out of your CrossFit experience. Running shoes tend to have thick, squishy soles that raise your heels, but CrossFitters should look for a pair of sneakers with a flat sole that provide support while weight lifting. Knee-high and mid-calf socks will help prevent the skin on your lower leg and ankle from scratches and breaks during deadlifts, rope climbs, and box jumps.

>> OUTDOOR RUN

In Syracuse’s chilly weather, light layers are key. On top, start with a moisture-wicking base layer, then add a thin fleece for warmth. Depending on the weather, finish with a wind and water resistant light jacket or vest. A light waterproof vest keeps your core warm and dry without overheating you. A vest layer also offers you a pocket to store keys and I.D. cards while out and about. A baseball hat made from moisture-wicking material will also keep in body heat, and is a more practical approach than sunglasses to avoid sun glare.

FEEL GREAT

SPRING 2015

GET

BEACH

BUM READY

An instructional guide on how to get your best bum just in time for summer. story / Cory Fernandez photo / Laura Palladino

s summertime rolls around, many college students begin dreaming of a break filled with sun, sand, and swimsuits. Now that Cancun and Miami are finally on our radars, the desire for a bodacious, beach-ready bum is more intense than ever. When it comes to sculpting the ideal bottom, we often think about how good it will look in our swimsuits, or how jealous it will make our friends. However, the great thing is that everyone has their own definition of what a “perfect” butt might look like. While we can still dream of attaining Nicki Minaj’s infamous buns on the album artwork for her hit single, “Anaconda,” the “perfect” butt is really what we as individuals find satisfying. That satisfaction, however, cannot come without a little hard work at the gym. Maggie Thomson, a Health and Fitness Specialist certified by the American College of Sports Medicine, says that targeting a specific body area through spot training can be one of the most difficult tasks to tackle in the gym. “It’s very hard to just target one thing and make it better,” says Thomson. Although she emphasizes the tediousness involved in sculpting the buttocks alone, she says that it is far from impossible. Thomson, who teaches one lecture and eight fitness classes at Syracuse University as well as exercise classes and personal training in Skaneateles, NY, often encounters clients who want to target specific problem areas such as their butts or lower back. “Using good form, proper technique, and isolation of the muscles is very important in order to see better results,” she says. Achieving the “perfect” butt not only includes breaking a sweat at the gym, but also watching what we put on our plates. Thomson notes that people often find a little extra junk in their trunk not necessarily because they are out of shape, but because

WHAT THE HEALTH

they don’t make the best decisions at the dinner table. Fast food has some of the most adverse effects on the butt because of its high calories, fat, and sodium content. These convenient, go-to meals cause you to put on more water weight and adds a few inches to your behind, but not necessarily the good kind. Thomson explains that when it comes to specifically targeting the tush, there are particular exercises that can help to tone the butt as well as achieve the right balance between firmness and roundness. Exercises such as bridges, lunges, leg lifts, and squats help to directly define the

muscles in the buttocks area evenly and efficiently. Workouts that include these exercises are also effective for sculpting the legs and core. They force you to use muscles directly around the hip area, such as the glutes, which will compliment your redefined behind. As summer makes its way around the corner and the sun-kissed shores of Cabo call, remember only to exercise to achieve the shape and size that personally satisfies you. With a few of the butt-busting exercises found below and perhaps a couple beads of sweat, you’ll be on your way to making Kim and Nicki green with envy.

BRIDGE EXERCISE:

Lie on your back facing the ceiling. Keep your knees bent with your feet flat on the floor. While taking deep breaths, simultaneously flex your butt muscles and raise your hips upward so that your body makes almost a diagonal line from your shoulders to your knees. Hold for a few seconds, lower yourself back to the ground, and repeat again.

LUNGE EXERCISE:

While standing, take one relatively large step forward and lean into it deep enough so that you create a 90-degree angle with the bent knee. Step back into a standing position and repeat with the other leg, then start alternating between the two. This exercise can also be done while holding dumbbells in each hand.

SQUAT EXERCISE:

With your legs and feet shoulder-width apart, simultaneously raise both of your arms up and forward, palms down, so that they are parallel to the ground. Bend both of your knees to create 90-degree angles. Stand up straight and repeat.

LEG LIFT EXERCISE:

With your back and hands flat on the floor, bend your knees, and then lift them so that your thighs are perpendicular to the ground and your shins are bent parallel to the ground. Now, with your legs as straight as you can comfortably make them, raise both legs (as they touch side-by-side), hold for about a second in the air and release slowly, until your legs are just above the ground. Repeat this to perform the continuous leg lift.

FEATURES

SPRING 2015

YOU

are not

THE NUMBERS story / Melissa Espinal | photo / Laura Palladino

Recent advances in technology are creating a movement towards constant self-tracking, begging the question if our data will soon define us. Those objects we all carry in our purses or pockets—our beloved iPhones and Androids—are no longer just phones. They are pint-sized computers loaded with smart sensors that track far more than many of us understand. Essentially, we each carry a data library and a data recorder with us everywhere we go. What previously only existed in the material world—including the information that our body naturally emits—has now merged with the digital sphere, ushering in a new era: the Era of the Quantified Self. “Nothing exists in the physical world or the virtual worlds, human or non-human worlds, that can’t be seen or connected in this [digital] framework,” says Lee McKnight, Principal Investigator of the National Science Foundation Partnerships for Innovation Wireless Grids Innovation

WHAT THE HEALTH

Testbed (WiGiT) project and Associate Professor in Syracuse University’s School of Information Studies. “So it’s a quantified self, quantified humanity, quantified everything.” Moving further into the age of heightened self-awareness and increased health conscientiousness, people are seeking new ways to assure that they are staying on track with their health goals. Coined in 2007 by Wired editors Gary Wolf and Kevin Kelly, the “Quantified Self” movement has surfaced as a sign of this new era in lifestyle technology. Since making lifestyle changes can be one of the most difficult adjustments, self-tracking technology can be extremely helpful in promoting universal mindfulness and supporting individual health goals. In spite of their health benefits, though, self-tracking devices could also become a real issue for those who are already on top of their health game or have a tendency toward health obsession. Since the data quantified and provided by these apps and devices show only a glimpse of the larger picture of your health, over-analyzing your results could hinder you more than it helps you in the grand scheme of personal wellness. If

users aren’t careful, they can easily get carried away with this new health craze.

>> QUANTIFYING THE SELF ‘Quantified Self’ is the phrase used to describe the modern, technological movement towards living by numbers— essentially, the self-tracking of personal data. Through the use of wearable devices and smartphone sensors, we can collect data about anything our body radiates—from sleep quality to eating patterns to heart health—and therefore draw conclusions about our well-being. Sport a wearable like the FitBit Flex or a Withings Pulse and, with the help of companion smartphone apps, you’ll have clear, readable metrics that quantify how active you’ve been throughout the day. The steps you’ve taken, the miles you’ve traveled, how you’ve slept, the calories you’ve burned, and even the amount of water you’ve consumed will all be available for your analysis in the form of numbers. Jawbone is a company at the forefront of wearable technology, producing its ‘UP’ system comprised of a smörgåsbord of products and software platforms that lend its users the ability to track virtually every aspect of their fitness. If you wanted to know about

FEATURES how you influence your dog’s wellbeing, and vice versa, Jawbone has a device for that, too. Beyond wearable devices, there exists a world of mobile applications that allow for their users to keep tabs on the data derived from their own lives. An app called Spreadsheets can tap into your smartphone’s microphone, camera, and built-in accelerometer to monitor your sexual performance. It then gives you all of the necessary feedback—noise levels, thrust speed, duration of sex session—for your personal scrutiny. With the slew of available devices and applications, people have every opportunity to become obsessed with reaching their personal life goals, down to every body part. You can turn to external, computer analyses as a means of internal, self-analysis. “There’s sort of a human addiction to this information and to these interconnection kind of systems that can be seen as a negative thing,” McKnight says. “People can get carried away. You do have this device on you at all times.”

>> ORTHOREXIA NERVOSA Self-metrics add to what already exists on a larger scale—a health-obsessed culture. The Age of Information has granted us the ability to over-examine every aspect of healthy living. Although wellness is a topic of utmost importance, this virtual magnifying glass that is spotlighting our personal health behaviors has gone too far in many cases. Orthorexia nervosa is an unofficially recognized eating disorder that indicates an “unhealthy obsession” with “righteous eating” and health behaviors, according to the National Eating Disorders Association. Sufferers become so fixated on food quality and caloric quantity that it eventually impairs their lifestyle and overall well-being. Paradoxically, in their obsession with getting the right kind of nutrients from the right kinds of foods, orthorexics are likely to bring themselves to nutritional deficiency. Notifications from a mobile app about what nutrients you’ve just consumed or how balanced your diet is, like that of The Orange Chef Prep Pad from Jawbone UP, can only further fuel orthorexia or obsessive tendencies. The Quantified Self Movement is offering more ways to be obsessed with eating healthy, something that college students already encounter daily. Walk around any dining hall at SU, and you are sure to come across a “Meatless Monday” sign, convincing students to make the healthier choice and swear off meat for a

day. There is likely to be a calorie count for popular dishes and a designated corner specifically for gluten-free students, too. Although being mindful of your diet isn’t a bad thing, people often maintain genuine misconceptions about what constitutes the healthier alternative and what your unique body needs. Much of this promotion is an innocent and noble attempt to foster a healthier environment, but when considering the implications of too many messages that conflict with the very human impulse to eat what you crave, in-your-face wellness can become a problem. Those faced with these messages can begin to feel guilty for not conforming to a larger health standard.

>> DANGERS OF BECOMING DATA

According to ABI Research, a technology market analysis firm, the Quantified Self Movement is expected to increase in prevalence—up to 485 million wearables sold annually—by the year 2018. This means that soon, millions of people will be continually uploading their highly personal data to a database, one that is likely to become the largest data set in human history. This poses another problem: becoming your data. “One thing we haven’t grappled with, really, is what will we do when we have this much data?” says Steve Sawyer, Professor and Associate Dean for Research and Doctoral Programs at Syracuse University’s School of Information Studies. “The quantified self seems, typically, like concerns about the use and misuse of data on an individual level, but what we haven’t grappled with is the scale of the whole thing.” Today, we casually share our health data in what is now considered a ‘hybrid health cloud,’ and everyone’s health data, gathered in all forms, exists somewhere and is accessed by someone. And since the Quantified Self Movement is fairly new, there is very little regulation in effect. “There exists a utopian view about how all good things come from sharing, learning, and engaging with this data,” Sawyer says. “And then there are the dystopian people who are quite the opposite; they are groups of people that might want to gather this data in ways that will either help them or hurt you.” For those who rely on wearable technology, making themselves vulnerable to malicious attacks, such as hackers, is a very real possibility. “Hackers already know how to hack these systems,” McKnight says, “and if consumers are not being provided a secure enough

environment, that’s a big risk. “Nobody is thinking about that—they’re just thinking, ‘OK, this is just my little health thing,’ and they’re not keeping track of where the data is going,” says McKnight. As described by NEDA in the symptoms of orthorexia nervosa, obsession with what or how we eat can lead to intuition loss. We can lose the ability to intuitively understand our bodies’ hunger signals. It is apparent that the same risks are posed by self-quantifying—the loss of intuitive self-understanding. The Quantified Self Movement can very likely be highly beneficial to the health and well-being of many, but as with any lifestyle technology, there is a real trade-off to consider. “There’s no technology that doesn’t have good and bad sides. It’s impossible to separate the good and bad,” says Sawyer. “You must balance them out.”

485 million wearables expected to be sold annually by 2018

“There’s sort of a human addiction to this information and to these interconnection kind of systems that can be seen as a negative thing.”

2007 the year the term “Quantified Self” was coined by WIRED editors Gary Wolf and Kevin Kelly

SPRING 2015

SMOKE

SCREEN

Although e-cigarettes are becoming increasingly popular, they’re not as healthy as they seem. story / Mariana Hiotis

he key difference between electronic and conventional cigarettes is that electronic cigarettes don’t contain tobacco and conventional ones do, but it isn’t just the tobacco that’s toxic. Electronic cigarettes, or e-cigarettes, contain up to 60 known carcinogenic chemicals. Conventional smoking has been linked to an array of serious ailments including heart disease, cancers, and stroke, but there are no studies about the long-term effects of e-cigarette use. These kinds of cigarettes are too new to the market to fully understand the potential dangers of each drag. Just a few years ago, customers could smoke while dining in restaurants, but with awareness increasing, establishments have taken action. Most restaurants prohibit smoking, Destiny USA has committed to becoming smokefree, and now Syracuse University is dedicated to enforcing a smoke-free campus beginning in July 2015. SU is not the only campus jumping on the smoke-free bandwagon. According to Americans for Nonsmokers’ Rights, there are currently at least 1,514 college campuses that are 100 percent smoke-free, including Alabama State University, the University of California, and the University of Missouri. Cigarette butts account for nearly 38 percent of littered items in America, according to Keep America Beautiful, a nonprofit organization that promotes sustainable communities. These littered

WHAT THE HEALTH

cigarette butts then release harmful toxins into the environment when wet by rainwater. Tobacco companies and smaller startups are taking advantage of this awareness by creating devices like e-cigarettes, which can be used in many places where tobacco smoking is prohibited. When institutions ban conventional cigarette use, those affected are likely to begin using e-cigarettes as an alternative. E-cigarettes are more convenient and don’t have all of the nasty toxins found in tobacco cigarettes such as tar, smoke, ash, and smelly odors-which are not only harmful but can potentially be a huge turnoff when meeting a first date or potential employer. The smelly odors from cigarettes are referred to as “third-hand smoke.” Research from Proceedings of the National Academy of Science shows that there are dangers associated with third-hand smoke, including cancer, asthma, and allergies. This type of smoke is the residue left behind from secondhand smoke, and is also a concern with e-cigarettes. It mixes and settles with dust, drifts down to rugs and furniture, lingers on hair, nails, clothing and skin, and makes its way onto walls long after the cigarette is finished. There is no known way to permanently clean these toxins, so even non-smoking adults may be at risk of exposure. The only way to truly protect people is to create a

smoke-free environment. Although e-cigarettes produce vapor instead of smoke, scientists at Roswell Park Cancer Institute in Buffalo, NY have recently discovered that residue left behind from the vaporized nicotine found in e-cigarettes attaches itself to the same surfaces as third-hand smoke, and has similar health effects. E-cigarettes are often seen as a healthy alternative to smoking, but like many things, this may be too good to be true. By becoming smoke-free, SU will be protecting non-smokers from the risk of being exposed to third-hand smoke. This will ensure that students are not walking through clouds of smoke on their way to class or standing next to someone smoking at the bus stop, which could prove beneficial to their long-term health. According to a What the Health survey, almost 70 percent of students support the change. Savannah Whiting, a junior public health major, thinks students don’t get a choice to be exposed to smoke. Whether students are walking to class or studying outside, they don’t always have the privilege of fresh air. This can be a nuisance to many students and faculty, and a serious problem for asthmatics. Students are the main reason this policy was put into play, according to Brooke A Levandowski, PhD, MPA, a public health consultant at SU. Students have been trying to implement this policy since 2010, and it has taken five years to be fully enforced. Levandowski claims that this policy is a matter of respect for students who do not wish to be near smoke. According to one of Levandowski’s surveys, 81 percent of students were bothered by second-hand smoke and 58 percent

supported the idea of a tobaccofree campus. Levandowski explains people most often develop tobacco addiction between the ages of 18 and 24 and banning the use of tobacco will prevent these students from sparking a dangerous, lifelong habit. E-cigarettes are included in the SU ban on smoking. With their attractive colors and flavors, they are more appealing to consumers and seem like the healthier alternative, which is certainly not the case. Levandowski reports that the number of calls to poison control centers have increased by a substantial 300 times since the production of e-cigarettes. Liquid nicotine is fatal, and spilling even small amounts of e-cigarette fluid can have toxic side effects, making a person feel sick in a matter of minutes. Many Americans think that e-cigarettes are a great way to wean themselves off regular cigarettes, however limited research exists showing the benefits of e-cigarettes opposed to traditional ones. And since they are so new, regulation of electronic cigarettes is almost non-existent. Although they donâ&#x20AC;&#x2122;t create smoke, e-cigarettes cause inflammation of the lungs. This inflammation can make breathing more difficult, and can contribute to asthma and even lung cancer, which is, ironically, why most people switch to e-cigarettes in the first place. Both traditional and e-cigarettes contain the addictive substance nicotine, but unlike traditional cigarettes that contain nicotine from tobacco leaves, nicotine from e-cigarettes is in liquid form. Liquid nicotine is absolutely lethal, with one tablespoon able to kill an adult and less than a single teaspoon is fatal to a child. While that all seems bad enough,

e-cigarettes also contain the known carcinogen formaldehyde. According to the New England Journal of Medicine, e-cigarettes produce two and a half times more formaldehyde compared to traditional cigarettes. Formaldehyde has been linked to leukemia, oropharyngeal, nasopharyngeal, and lung cancer. Research suggests that e-cigarette users are 15 times more likely to develop these cancers than tobacco smokers from the formaldehyde alone. E-cigarette vapor has also been linked to immune system damage. According to a Johns Hopkins University study, the vapor from e-cigarettes hinders immune function. Vapors also impair the lungsâ&#x20AC;&#x2122; ability to fight viruses and bacterial infection, so if youâ&#x20AC;&#x2122;re catching a cold, lay off the liquid nicotine. Studies show that e-cigarettes have successfully helped people quit smoking regular cigarettes, but with a cost. They have been linked to numerous cancers, contain ingredients that could be deadly, and have not yet been studied to analyze the prolonged effects of their use. E-cigarettes are also unregulated, meaning their ingredients do not have to be listed, and they have yet to be approved for safe usage by the U.S. Food and Drug Administration. In spite of their differences, both traditional and electronic cigarettes have severe health consequences. Smoking is smoking--there are no butts about it.

SPRING 2015

FEATURES

Take a Hike Lululemo WITH

WHAT THE HEALTH

photos / Laura Palladino

BEN: Pace Breaker Short Metal Vent Tech Long Sleeve Metal Vent Tech Headband

SAMANTHA: In Flux Jacket Cool Racerback Tank Inspire Tight II

SPRING 2015

WARM UP

WHAT THE HEALTH

FEATURES

ASHLEY: Run: Swiftly Tech Short Sleeve Crew Trail Bound 7/8 Tight Trail Bound 1/2 Zip BRIGID: Run Top Speed Crop Free To Be Bra Run: Swiftly Tech Short Sleeve Crew Fringe Fighter Headband FELICIA: Energy Bra Speed Tight III Trail Bound 1/2 Zip

The Fringe Fighter Headband (seen on Brigid) is perfect for keeping bangs and baby hairs under control when youâ&#x20AC;&#x2122;re ready for a run.

The Trail Bound 1/2 Zip (seen on Felicia) is essential for early runs in spring. SPRING 2015

SIENNA: Inspire Tight II Run: Swiftly Tech Long Sleeve Crew Swiftly Headband CHRIS: Metal Vent Tech Short Sleeve Surge Tight

WHAT THE HEALTH

The Inspired Tight IIâ&#x20AC;&#x2122;s (seen on Sienna) have a build in pocket for convient key and cell storage during a workout.

SPRING 2015

Because there’s so much more to SU Athletics than just March Madness. story / Kimberlee Bochek photos / Joshua Chang

WHILE MOST OF US

find it difficult enough trying to balance 15-credit semesters, participating in student organizations, volunteering, getting a full eight hours of sleep, and finding a little time for fun in between, these female student athletes are pushing their bodies and minds to the limit in order to excel across all fields. Whether they’re balancing away games with a double major, overcoming a life-altering injury, or setting up toy drives for inner-city children, these three women prove why they are the true academic and athletic superstars of Syracuse University. The hectic schedules of these impressive female athletes require a tough balancing act. “Scheduling is definitely a challenge and time management is a must,” says Liz Raphaela, a psychology and social work dual major with a minor in history.

WHAT THE HEALTH

FEATURES

MEET THE TEAM MOLLY KOLLMAN Sophomore Chemical Engineering Minors: Spanish + Energy Systems

BRITTNEY SYKES Senior Communication and Rhetorical Studies

LIZ RAPHAELA Junior Psychology + Social Work Minor: History

Men’s Rowing

Women’s Basketball

Club Softball

Raphaela is from Union County, New Jersey, a place she describes as, “a sports powerhouse.” As a three-sport Varsity athlete, Raphaela’s high school career definitely fits this description. She played volleyball, basketball, and softball, all while keeping up with schoolwork.

challenge, especially when it involves physical activity,” she says. “But I love softball and have found playing it to be nothing but cathartic. It gets me through my week.”

any free time left in between, she says she can be found at the nearest gym, working to become a stronger athlete.

During her senior year, she planned to attend college in New Jersey that offered her a scholarship to play volleyball. During one of the last games of her high school career, however, Raphaela fractured her left ankle. Through an unfortunate turn of events, she then fractured her other ankle later that same month. This officially put Raphaela out for the rest of the season and she was subsequently stripped of her scholarship. After reassessing her options for college in the wake of such a life-changing event, Raphaela decided to attend Syracuse University. “Because SU is also [Division I], I realized that it would be a perfect chance to play for a fun club team but still have a level of competition,” she says. “I am able to play a sport I love, keep in shape, do my schoolwork and enjoy my friends. It’s the best of all worlds and I couldn’t be more pleased with where I wound up.” Playing softball in college has been a very rewarding experience for Raphaela, and it has allowed her to meet people that she otherwise wouldn’t have met. Her high school injury still requires her to wear braces on both ankles when playing any sport and she has to take special precaution when exercising to prevent her from re-injury. But that hasn’t slowed her down one bit. There are various challenges that come with being a student athlete that many people often don’t realize, like having to decide between an active social life versus going to practice or games. But Raphaela says her love for the sport makes the right decision an obvious one. “It’s cold [in Syracuse] and getting myself up and out sometimes can be a

Another challenge that Raphaela and her teammates must work to overcome is the ongoing battle for the batting cages between the men’s and women’s teams. The women’s softball team is limited in what equipment they are allowed to use, such as the pitching machines, nets, catcher’s equipment and bats. “We have grad students and honors students playing; [they’re] respectable, logical people,” says Raphaela. “We can handle a freaking pitching machine!” She believes that this discrimination involving available equipment sends the message that the women’s team’s practice time isn’t as valuable as the men’s, or that they aren’t at a skill level that would require additional equipment. Although the softball team has recently been promoted to be able to use the pitching nets, they still have limited access to additional props that could prove useful for the team. The circumstances surrounding this situation are sometimes discouraging for Raphaela, but inequality is not enough to hold her back from playing the sport she loves. Raphaela plans to continue playing the sport as long as her body will let her, and she hopes to pass down her love for softball onto her children one day. “I’m definitely going to be that mom out there coaching them on,” she says.

----For Molly Kollman, a chemical engineering major double minoring in Spanish and energy systems engineering and a coxswain for the men’s rowing team, downtime is hard to come by. “I have class all day usually from 9-3 and then practice every single day from 4-7, then dinner, then homework, then bed. Then repeat,” says Kollman. With

Since not many high schools have access to open water or form competitive crew teams, Kollman’s experience with rowing in high school was unique. As a result, she knew being recruited as a coxswain for the men’s team at SU was monumental. Rowing sets itself apart as the only collegiate sport that allows female athletes to play on the men’s team, and Kollman’s role as the coxswain, which translates to “master of the vessel,” is vital for the team’s success. Despite the attention, being a female student athlete sometimes comes at a cost for Kollman. “As a coxswain, I am very, very misunderstood. People think that I just sit there and that’s all I do,” she says. “It’s tough because if I don’t perform well, it’s on my shoulders. And when we do perform well, it’s not my glory.” In the sport of rowing, coxswains hold an imperative role for the team. If Kollman’s weight were to fluctuate even five pounds one way or the other, it could throw off the weight in the boat and inhibit the team’s success. While her role as a female athlete on the male rowing team is uncommon, Kollman says that all team members have mutual respect for one another, which certainly contributes to her commitment to the team’s success. To keep her weight on track, Kollman works out between five and six times per week. Her favorite way to do this is by running five to six miles a day, either outside or on the stairs in the Carrier Dome. “It’s cool to be in the Dome, listening to my music and hiking up the stairs,” says Kollman. “No one has any idea how much pain you’re in, but you just keep going.” Her favorite workout during practice is the “six by three minute pieces,” where the team rows as hard as they can for three minutes for a total of six times. “Everyone has really high-energy and is prepared for it, and it’s short. It’s crazy energy and

SPRING 2015

everyone feeds off of it,” she says. “We’re all so motivating for each other and that’s so cool.” Another challenge Kollman expresses about being a student athlete is the perception that these students only come to Syracuse for the sports, which she is quick to refute. “I knew that my rowing career was going to be four years and that was it,” she says. “If I was just here to row, I would not be attending class or studying chemical engineering with a double minor.” Kollman says that while she has always devoted herself to sports, she wants to prove herself as a student first. This has led to her extremely busy and stressful schedule, which Kollman says can be draining, both physically and mentally. The school does provide some perks to help resolve some of these issues, however, such as free tutoring services and the privilege of registering early for classes. They also receive free tickets to all sporting events in order to ensure that they still make time to blow off some steam and socialize. This past summer, Kollman realized how much she loved being a part of the SU Athletics Department. “While wearing my SU gear running outside, I felt so proud that I got to represent Syracuse, even as a coxswain on men’s rowing,” she says. “Just being able to represent Syracuse doing something that I love and am pretty decent at, that’s really cool to me. I feel like I’m contributing to Syracuse in my own way and making them proud.” Another rewarding aspect of being an athlete on campus is being part of a huge community of mutually motivated Syracuse athletes, regardless of the sport. “Even if we see someone walking through the quad that we don’t know, but recognize the athletic gear, we smile,” she says. “We know how hard we all work and we respect each other and know what everyone has to deal with and what they’re going through.”

----For Brittney Sykes, a guard for the SU women’s basketball team and a communication and rhetorical studies major, being an athlete has been a selfdefining part of her college career. During an early January home game against Notre Dame, Sykes devastatingly tore her ACL for the second time within ten months. Despite the odds, Sykes, now a senior, remains optimistic that this injury won’t hinder her from reaching her full athletic potential and is still an active member of her team.

WHAT THE HEALTH

A typical weekday begins with strenuous 8 a.m. practices and ends with late nights of finishing papers and projects, but Sykes remains humbled and thankful for the chance to play basketball at SU.

“I’d like to change the way that sports are looked at for females.” “Being on an athletics team, you’re a part of your own culture and you’re submerged in that culture,” she says. “It’s a great school to go to for sports and to wear [Syracuse] on your jersey is huge.” Sykes says that her recurring injury has limited her only in a physical sense. Her relentless passion remains in tact, and she is confident in her ability to bounce back from this injury and keep her sights set on her goals. “A lot of people I talked to who tore their ACL said that the biggest thing that can hurt you [after this type of injury] is your mental state,” she says. “I’m not afraid to come back and do the things I need to do. I didn’t miss one rehab day until I was actually forced to take a break.” In between their busy schedules of balancing school work with practices and games, Sykes and the rest of the women’s basketball team make time to give back to the Syracuse community. In conjunction with the Student-Athlete Advisory Committee (SAAC), the team put on a toy drive during this past holiday season. “The toy drive is my favorite. You get to meet the kids and families and bring them over to the table and help them pick out a few toys. It’s great,” says Sykes. The team also participated in a Shoe Drive fundraiser to provide inner-city children with proper athletic shoes. Sykes says it’s a great way to clean out her closet while also giving back to children in need and inspiring them to get active. The team’s participation in various charity organizations in the Syracuse community

shows that these women are role models both on and off the court. In order to stay energized and motivated through such a hectic schedule, Sykes loads up on nutrient-rich foods before practices and games. “If it’s a late game and we’re on the road, we’ll have steak, chicken, or wheat pasta,” she says. “I always eat pineapples and strawberries, too.” As far as her workout routine, Sykes and her team follow a highly regimented schedule that focuses on strengthening different parts of the body each day of the week. Because of her ACL injury, Sykes is in the rehabilitation state of training and aims to strengthen the lower half of her body over time to increase her overall performance. “I joke now that I set the world record for ‘fastest re-tear of my ALC’, but I’m resting and building up my muscle strength,” says Sykes. “Then I’ll be ready to jump back into a regular regiment.” Aside from her injury and subsequent surgeries, Sykes reflects on the challenges she faces as a member of the women’s basketball team and some changes she would like to make. “I’d like to change the way that sports are looked at for females,” she says. “It’s a global thing; it’s not just Syracuse. It’s nothing new that it’s harder for female athletes and I just hope that it will change over time.” Sykes describes the age-old comparisons that are made between the men and women’s basketball teams as far as ticket prices and attendance for games. SU women’s basketball games are free for students, whereas prices for men’s basketball can surpass $200 for season tickets. “Of course we wish we had more fans, but we’re not going to knock the ones that we do have,” she says. “We’re grateful for every fan and they mean a lot to everyone on our team. We love them.” Sykes’ positive attitude combined with her overwhelming appreciation and love for the sport makes her both an incredible woman and athlete alike.

----Liz Raphaela, Molly Kollman, and Brittney Sykes are just a few of the incredible roster of passionate, driven, and powerful female athletes at SU. They overcome adversity each and every day, yet remain some of the most hard working and inspirational people on campus, which is certainly something worth celebrating.

FASHION without LIMITS story / Natalie Rudakevych photo / Shannon Gately

One supermodel is saying “enough” to the fashion industry’s obsession with size zeros is introducing her new program Fashion Without Limits at Syracuse University.

SPRING 2015

It can be difficult to feel good about yourself when visiting the mall. We’ve all walked by the Victoria’s Secret posters that feature beautiful, smiling women with perfectly flat stomachs, or seen those Hollister bags that show gorgeous girls snuggling up to boys with perfectly sculpted arms and six packs. We’ve all had a moment where we look at those images and think, “Why can’t my stomach be that flat? Why don’t I have a thigh gap? Why aren’t my arms that thin?” That’s the goal of fashion advertising--to make you feel like you need a product. To make you look at those girls on the Hollister bag and think, “Maybe if I wear that top I’ll look as good as her.” The average woman in the U.S. is between a size 12 and 14, while the average female model is either a size 0 or 00. This creates a huge problem for women who see models in ad campaigns and begin to question the beauty of their own bodies. The issue goes beyond the poor representation for larger women in clothing advertisements. There is also a lack of available clothing that goes above size 12, particularly in stores that sell clothes designed for young people. Pants at Hollister range from size 0 to 11, Forever 21 carries sizes 0 to 12, and American Apparel dress sizes only go from 0 to 14. In many stores you have to shop in a special “plussized” section if you need clothing in a larger size. The clothes sold in these sections are usually not the same as the clothes in the “regular” part of the store and oftentimes aren’t the most flattering. This set up can be very discouraging for “plus-sized” women. This kind of exclusivity in the fashion and advertising industries can have damaging effects on women. Comparing yourself to the images you see in advertisements or believing that you’re different from everyone else because you’re labeled as “plus-sized” can cause serious body image issues. The pressure to be thin often leads to compulsive exercise and eating disorders. “In some ways, the ideal body for women has never been more rigidly confined and it’s never been smaller,” says Harriet Brown, associate professor of magazine journalism at the S.I. Newhouse School of Public Communications at Syracuse University and long-time participant in the conversation about weight and body image. “But I do think we’re making progress to a more inclusive way of looking at bodies.” Emme, a famous supermodel and graduate of SU, is an integral part of that progress. This year, she introduced the Fashion Without Limits program through the School of Visual and Performing Arts in hopes of tackling one of the fashion industry’s most important issues. She hopes that one day this division between “plus-sized” and “regular” will no longer exist. The program was incorporated into a draping class that all students take during their junior year. This year, juniors in the class are learning how to design clothes that will be flattering on larger body types by working on dress forms that range from sizes 16 to 20, as opposed to the traditional size 6 or 8. A competition is included in the program, where one student will receive a $500 prize and have Emme wear his or her design at a red carpet event. “How you will change the fashion industry is by growing

WHAT THE HEALTH

the talent from the very time they’re in school,” says Professor Carla Lloyd, Director of the Fashion & Beauty Communications Milestone at SU. “And then they’ll go out with this different perspective, this different skill set, to design for the curvy woman.” This is exactly Emme’s goal. She wants students to learn how to dress a wide variety of bodies, instead of just focusing on the size 2 to 8 that many fashion schools use. “The industry right now likes to tell you that you add two inches everywhere to go up a size and that’s not how it works,” says Hannah Ballinger, a junior in the fashion design program. “Everyone’s body type is so different, whether you’re a size 0 or a size 20.” The fashion industry is beginning to change, however, as many companies are trying to incorporate larger sizes into their collections. Target recently received praised for its new Ava & Viv line, which includes clothing that will not only fit larger women but also be stylish and flattering. This industry is heading in the right direction, but teaching young designers how to dress all body types should help accelerate the process of making fashion more inclusive. “People come in different sizes and shapes. That’s just the way it is,” says Brown. “And so anything that gets us closer to accepting that I think is great. Fat people need to wear clothes too… And we like to wear nice clothes!”

“In some ways, the ideal body for women has never been more rigidly confined and it’s never been smaller.” Women deserve to feel beautiful and comfortable in their own bodies, regardless of their size. Emme and the students in her Fashion Without Limits program are taking a step towards changing the fashion industry. However, the program is not without flaws. “I think it needs to be fully its own class so that you are really learning every aspect of it,” says Ballinger. “At this point we’re just learning to drape on a larger form. Hopefully the program will continue to grow, expanding from one competition to an entire class to a series of courses offered at fashion schools across the nation. Someday, Emme’s goal will be realized. We’ll see advertisements featuring women of all shapes and sizes, and designers will create lines that include sizes 2 to 22 instead of designated “plus-sized” collections. People won’t have to go to a special section or a different store entirely if they wear anything above a size 12. “This is the first of its kind, this Fashion Without Limits,” says Lloyd. “We make history in our fashion show by being the first college and university program to create this 12+ program and feature it on a runway.” In other words, this is only the beginning.

GET WELL

SPRING 2015

THE

O H C Y PS story / Nicole Shapiro

Get to know the science behind eating at a restaurant and how food lovers like you can outsmart the experts and make the most of your dining experience.

e’ve all been there: you walk into a restaurant knowing what you want to order, only to sit down, look at the menu and be totally conflicted. This is a recurrence that many people are aware of, but there’s actually a psychology behind our last-minute change of hearts. Restaurants design their menus to influence customers into craving and ordering specific items. The items that restaurants pick are the ones that can be seen as most profitable, like a juicy steak smothered in onions and mushrooms or a fresh piece of swordfish paired with a lemon sauce and risotto. Not only do these meals sound delicious on a menu, they’re also priced significantly higher than other items. Next time you’re dining at a restaurant, look at the menu and take into consideration the prices and the placement of the most expensive foods. Creating the menu isn’t only to persuade eaters to buy

WHAT THE HEALTH

certain items, it’s also the chance for a restaurant to express its creativity with its menu design. The style of the menu is imperative to the vibe a restaurant wants to evoke. Depending on font, size and color choices, the menu can give people the aura of whether it’s a kid-friendly restaurant or one geared more toward an older crowd. Doug Peltier, managing partner of local restaurant Arad Evans Inn, for example, likes to keep the menu updated with seasonal and locallygrown foods. Arad Evans Inn is composed of two separate areas; one being more casual and the other meant for fine dining. The causal part of his restaurant is where diners can eat at the bar for a more relaxed scene, whereas the finer part of the restaurant is more sophisticated and normally used for special celebrations. Joey Decuffa, owner of local Italian restaurants Joey’s Classic

Italian Dining, Pronto Joey’s, and Bella Cigna, likes to focus more on tradition rather than keeping up with fads for his menus and is an avid believer that there is a psychology to the restaurant industry. “I’ve had the same menu for 33 years, I’ve tweaked it here and there, but it’s basically still the same menu,” he says. He also explains that he enjoys sticking with classic dishes when creating his menu rather than creating dishes that reflect current fads. Even though the menu design is important, what eaters would argue is really top priority is the taste of the food. But how enjoyable the food is might not fully be dependent on taste alone, but presentation as well. Taking pride in his restaurant’s food presentation, Peltier says, “Food presentation is extremely important. Our servers are instructed that they need to examine dishes every

Y G O L O OD O F F O

time before being brought out to guests.” He feels as though every detail on the plate counts, adamant about making sure each plate is presented nicely with no flaws and coated perfectly with its sauces.

“Food presentation is EXTREMELY IMPORTANT. Our servers are instructed that they need to examine dishes every time before being brought out to guests.” DeCuffa has similar opinions on the subject of food presentation. “If the food looks good, people are automatically going to know that it will taste good,” he says. Food looking delicious plays tricks on your mind that it will automatically taste delicious, emphasizing the importance of food presentation. This

psychology of food tasting better when looking more desirable could be extremely beneficial for kids who don’t want to eat their vegetables, making it easier for parents to give their kids healthy food.

Many things that go into the making of a restaurant may go unnoticed, but everything that restaurants create—such as the menu and atmosphere—are done purposefully to enhance the customer’s experience and satisfaction. One of the key contributions to a restaurant’s ambiance is its music. The genre is highly important, but so is the volume it’s played at. Restaurants take into consideration how the volume will influence their customers’ experiences. The genre of music will vary depending on what kind of restaurant you go to because each tries to cater to the type of audience it wants to attract— whether that be families, teens, elderly couples, etc. Along with the music, lighting is also an integral part of the dining experience. Lighting

helps set up the ultimate feel of a restaurant. Lighting isn’t just used so customers can easily read the menu, but is composed of different shades of color that can make a restaurant’s food look more attractive to the customer’s eye. Restaurants should go for colors that will work best with the colors of their food, if they want their customers to have an enjoyable eating experience. “Lighting is extremely important. You need to make sure to have a soft lighting,” says DeCuffa. “Brighter lighting makes diners feel more nervous. The softer the lighting, the more you’ll be able to relax and enjoy your drinks.” Peltier also emphasizes the importance of consistency with lighting in his restaurant. “Guests may ask for lights to be turned up or down but we like to keep the lights a certain way, the lighting needs to stay consistent.” Now that you know the inner workings of restaurants and psychology behind it, choose your meal wisely and remember that your overall experience is all in the details. SPRING 2015

HOW HEALTHY IS YOUR PERSONALITY?

Whether you’re type A, B, or Z, get to know how your unique personality traits could be affecting your health.

story / Allison Milch | photo / Victoria Amoroso

Classifying personality traits as Type A, B, C, or D can help us understand ourselves better. However, one thing we often don’t immediately think of is how our personalities might be putting us at risk for certain health conditions. When eight Syracuse University students were interviewed about their personalities, they weren’t surprised to learn which category fit them. They were, however, surprised to learn what this classification may mean for their health.

TYPE A

People with Type A personalities are often characterized as competitive, ambitious, and impulsive. They pay close attention to detail and have a strong self-awareness of their body. A study at the Finnish Institute of Occupational Health found that impulsive people were 2.4 48

WHAT THE HEALTH

times more likely to contract gastric ulcers. Rash decision-making is also connected to negative food choices, and their generally poor coping skills may result in compromised immune systems. Kirsty Fraser, a freshman newspaper and online journalism major, was not surprised the results indicated she was Type A. “I think that this information further addresses that I need to handle my stress in a better way. I also think I am prone to headaches as the research suggests,” she says. The best way to help alleviate or prevent these conditions is through stress-management techniques, such as breathing exercises, taking a warm bath, walking the dog, or knitting— individuals will gravitate toward what works for them. Developing effective coping mechanisms now will reduce the risk of encountering these health problems down the road.

GET WELL

TYPE B

TYPE D

“

Type D individuals are introverted, and they are likely to experience negative distress and anxiety that they often don’t communicate through social interaction. Learning to express emotions in a healthy way, setting and persisting to achieve goals, and maintain an optimistic attitude in situations can resolve a majority of internal pain. It can also save a lot of excessive energy from being expended by both Type Cs and Ds. Speaking to a counselor or health care professional may be the first step, as well as working on improving time management skills, diet, and exercise habits.

Amongst the interviewees, Type B was a recurring quiz result, which is essentially the opposite of Type A. Type B personality types are largely unaffected by stress and are typically prone to procrastination since they lack a sense of urgency to get things done. Freshman film major Matt Kerr exemplifies a relaxed, easy-going, and eventempered individual who approaches life one day at a time. Unfortunately, Type B’s like Kerr also tend to underestimate health risks and overlook necessary precautions. “I wouldn’t consider myself a health-conscious person because I have a very high metabolism. But I know that it’s not going to last my entire life and I should probably change my habits,” Kerr says.

Embracing the positive aspects of our personalities will improve our well-being in the long run.

There is no quick fix to improve Type B’s selfawareness of health risks and serious health conditions, yet their strong social networks can expose them to others’ health conditions, influencing them to alter their own behavior. Unfortunately, once problems and poor health habits emerge, they tend to be very long-lasting. Conversely, however, positive habits that are promoted and practiced during young adulthood may contribute to lasting physical, social, emotional, and mental well-being, so start changing your ways now and you are well on your way toward healthy habits.

TYPE C

Less common Type C individuals are referred to as the “people pleasers.” They often put others before themselves, avoid confrontation, and are not outwardly emotional or social. They also have the tendency to misdirect their search for comfort into harmful coping mechanisms such as the overconsumption of food or alcohol. Allie Knorr, a Type C freshman communication sciences and disorders major, says, “I have a very poor immune system. I find comfort in food, but I should be more aware of when I’m eating in place of healthily coping with stress and anxiety.”

Similarly, Type D individuals rarely release their emotions and are prone to bad moods and anxiety. This can cause inflammation as well as increase the risk for high blood pressure, heart disease, and stroke. “I have slightly high cholesterol and as a result I need to take better care of my heart. Sometimes I get upset and bottle up my feelings which can contribute to my stress,” says Manuela Baranik, a freshman voice performance major who tested as a Type D.

STAY POSITIVE

Despite these health risks, personality type classifications cannot completely summarize the complexity of traits unique to each individual. In reality, most people are a combination of several types. Personality is much more flexible than some might believe. A recent study conducted by Professor Brent Roberts at the University of Illinois says that negative personality traits can be improved. That’s good news for Types A and D, especially. The results of the study indicate that people with the tendency to experience negative emotions such as anxiety and poor moods are also the ones who frequently improve the most. In order to prevent adverse health conditions in the future, emotional and behavioral selfawareness is key. Embracing the positive aspects of our personalities will improve our health in the long run. If you’re classified under a certain personality type that doesn’t satisfy the vision of your future self, remember that there are countless ways to develop a healthier you. SPRING 2015

so ul A TOUCH OF

Get to know senior Sean Martinelli, SUâ&#x20AC;&#x2122;s student expert on living life to the fullest and the importance of introspection throughout college. story / Khija Rockett

WHAT THE HEALTH

GET WELL Many young adults who are leaving home for the first time may become stifled by new ideas and faces in a college environment. With academic careers and social lives battling for attention, college students may forget the importance of introspection and awareness of one’s own mental and emotional well-being. The Soulful Sit-Down series, created by Sean Martinelli, a senior broadcast and digital journalism major, aims to explore the fundamentals of life that are often overlooked. Soulful Sit-Downs is a series of student-run conversations at Syracuse University designed to bridge the gap between self-expression and social pressure. Martinelli founded the group his freshman year upon noticing a yearning within his peers to search for deeper meaning in their lives. “When you come to college, you are searching for who you really are, and people are looking in all sorts of different places for that,” says Martinelli. With so many new opportunities to explore, some students may lose sight of what’s truly important. A study published by the American Psychological Association explains how self-esteem based on external sources, like appearance and peer approval, may have mental health consequences. The study found that college students who based their selfworth on academic performance did not receive higher grades, despite studying more hours each week, than students who did not rate academic performance as important to their self-esteem. That’s exactly what Martinelli aims to do. “It became my goal to help other people reconnect with themselves so they can use their life as a platform for doing well and helping others. My ability to see things from all perspectives helps me to initiate conversations that aid in grounding my peers,” says Martinelli. He has always been confident in his personal identity and this has driven his passion to empower other young adults. As an emerging thought leader in modern society, Martinelli’s place in the Syracuse community has been pivotal. “There is really no place where people can connect with each other on a real authentic level and discuss topics like purpose, passion, vulnerability, and gratitude,” he says. Soulful Sit-Down sessions are a melting pot of people from many different niches, backgrounds, clubs, sororities, fraternities, and religious organizations. Despite a multitude of differences, these students are united in their quest for self-discovery and finding solutions to life’s hard questions while engaging in a roundtable discussion.

Martinelli believes his place in the SU community is stimulating his peers to think higher and feel deeper. “I got that mission from an interview I once saw with Elie Wiesel, a Holocaust survivor. Someone once asked him, ‘What do you want people to take away from your books and public speaking?’ He said, ‘I want people to think higher and feel deeper, and if you do that you can’t really go wrong,’” says Martinelli.

“Soulful Sit-Downs has been a serious gift of peace and friendship in the craziness that is university life.” The series, which started with just ten people sitting around a table each week, has blossomed. People have been sharing their stories in Soulful Sit-Down sessions for five consecutive semesters and it now includes live global webcasts as well. By talking with others and sharing their stories, participants have gained a renewed sense of confidence, which allows them to see their own light. Feeling limited by the time constraints of the hour-long sessions, Martinelli, with the help of Hendricks Chapel and the Office of Health Promotion, has dedicated an entire, fullyfunded weekend in the Adirondack Mountains to a pilot program called SOULscape, which launched in February 2015. SOULscape will be a transformative experience, believes Martinelli. It will feature in-depth conversations about core Soulful Sit-Down questions and themes like passion, gratitude, and vulnerability. There will also be an introduction to basic practices of meditation and yoga. As a senior, Martinelli isn’t concerned with his legacy after graduation. The students who have been transformed by Soulful Sit-Downs will have an immeasurable benefit to the university. “It doesn’t matter how many people attend these things, even if one person comes, and is changed by it, my work has been done.”

SPRING 2015

BOOSTyour

SEX-ESTEEM The importance of becoming more open about your sexuality and tips on how to increase your confidence in the bedroom. story / Alexa Voss

our partner slowly shuts the door behind you. Flooded with excitement and nervousness, you timidly sit on the bed and start to shed your clothes. There’s a spark in the atmosphere and the space between the two of you is growing steamier. As your breathing quickens, your partner lowers you down and you feel as if your nerves are stretched so tightly they might snap. You take a deep breath and remind yourself of the mantra that will get you through the night: Confidence is key. With 50 Shades of Grey and other sexually explicit media permeating popular culture, the idea of brash sexual confidence has invaded the thoughts of many individuals’ minds. Whether you spent your college years fearlessly experimenting with multiple partners or have barely touched another person in your life, sexual confidence and self-esteem can play crucial roles in maintaining emotional and sexual relationships. As defined by the UC Davis Health System, self-esteem is how we value ourselves, perceive our value to the world, and how valuable we think we are to others. It affects almost every part of our lives – our trust in others, our relationships, and even our work. Sexual self-esteem, or “sex-esteem,” is a subcategory of this phenomenon. It includes how appealing you find yourself, how sexually experienced you are, and how comfortable you feel in sexual situations.

WHAT THE HEALTH

According to a What the Health survey of 25 Syracuse University undergraduate students, 55 percent of respondents believe self-esteem strongly affects relationships and 60 percent believe self-esteem is extremely important during intercourse. However, only 20 percent classified their own sex-esteem as “high.” This should not be a cause for alarm, though, as it can take years for an individual to find out what turns them on and even more time for him or her to feel comfortable communicating those desires to a partner. “If you don’t have high sexual selfesteem, sometimes a relationship can be very unsatisfactory and affect all parties involved,” says Franky Voss, MD, an American College of Obstetricians and Gynecologists fellow. Low sexesteem can even lead individuals to engage in high-risk behaviors, such as having unprotected sex with a large number of partners or committing to situations in which they are uncomfortable. Regardless of whether low sex-esteem arises from a poor body image, lack of sexual drive, or fear of judgment, one should never give up hope – there are many ways to raise your sex-esteem. “Part of it is knowing your body and having enough confidence to know that it’s a two way street – you’re not there just to please someone else,” says Voss. “He or she needs to please you as well and you should feel like you’re worthy of that.” If you have a low sex-esteem, it’s important to make sure you feel comfortable before engaging in any sexual situation. Your partner should respect any boundaries that you draw, never pressure you to perform in a way that makes you feel uncomfortable, and always be patient with you. Try talking it out with your partner if there’s something

that makes you feel uncomfortable – articulating problems or desires can make the atmosphere less tense and the action more enjoyable. “Open communication helps to promote equality, promote respect,” says Jill Sneider, MA, LMFT, and mentor to the peer sexuality group, Sex Esteem. “In terms of a sexual relationship, being able to express [your] interests can enhance the relationship and help someone clarify what’s important to them.” In accordance to communication, it’s important to consider your sexual expectations. Your sex life doesn’t have to follow a rulebook or fit specific guidelines. It should be individualized to you and your partner’s specific needs and tastes.

“Open communication absolutely promotes equality, promotes respect.” Luckily, there are on-campus resources that help students work through these issues. Sex Esteem, a peer sexuality group founded 13 years ago in the Advocacy Center, now housed in SU’s Office of Health Promotion, was created as a vehicle for students to openly speak about healthy relationships and communication. The students are involved in work as peer educators who are open, calm, and able to facilitate conversations about sexuality with their peers. “There’s so much embarrassment about the topics of sex and sexuality,” says Sneider. “By talking about it we can lessen our embarrassment and feel safer with another person to be who we are.”

COOL DOWN

shake

IT OFF Spike your favorite milkshake without shaking the numbers on the scale. story / Christina Tiberio photo / Laura Palladino

ilkshakes have always been a strong supporting actor in the classic diner meal. As the years have passed, however, milkshakes quickly became forgotten; perhaps because calories are much harder to burn for young adults than children, or maybe because ice

WHAT THE HEALTH

cream needs a new, mature look. Seen in many hipster diners, boozy milkshakes are quickly on the rise. Veronica Franklin, a bartender with five years of experience, says that most dairy-based drinks with alcohol use Baileys Irish Cream, despite its insane amounts of added sugar. To keep the calories and sugar content in check, Franklin suggests substituting vodka. What the Health has compiled a list of four healthy, boozy milkshakes that are all vegan and use soy in order to best mimic the sweetness and frothy texture of the classic shake. For those sensitive to soy, all the products can be replaced by coconut or almond-based ice creams and milks. Keep in mind, though, the taste will not be as sweet and the texture will be thinner, so adjust the rest of your recipe accordingly.

>> SYRACUSE ORANGE:

Like the classic frozen treat, Orange Dreamsicle, this shake has the timeless taste of creamy orange with a punch of Pinnacle Whipped. TIP: Since this milkshake has a lot of liquid, add more ice cream or ice if a thicker texture is desired.

Ingredients • 1 shot Pinnacle Whipped Vodka • ½ cup vanilla soy milk • ¾ cup orange juice • 1 T soy creamer • ½ cup soy vanilla ice cream • 3 ice cubes

Directions

Put in blender and blend until smooth. Makes one 8 oz shake and saves you 370 calories.

>> BETTER THAN NUTELLA: >> AUGUST BERRY: Nutella is known around the world as one of the most addicting spreads. This shake will kill anyone’s craving for Nutella without the guilt of extra calories or using the actual sugary spread.

With a combination of raspberries and blackberries, this shake is the ultimate summer treat. Feel free to add in different fruits such as blueberries, strawberries, or black currants.

TIP: Coconut-based products have a slight nutty taste to them. Which means they go well with chocolate, coffee and, of course, nuts.

TIP: Since frozen berries are used, this is a very thick milkshake. Make sure to add the alcohol in the blender to allow for an even mixture of the booze.

Ingredients

• 1 shot Frangelico • ½ cup soy vanilla milk • ½ cup chocolate ice cream with coconut milk base • 1 T soy creamer • 1 tsp crushed hazelnuts • 1 ice cube

Directions

Put in blender and blend until smooth. Makes one 8 oz shake and saves you nearly 600 calories.

• 1 shot Smirnoff Raspberry Vodka • ½ cup frozen raspberries • ½ cup frozen blackberries • ½ cup vanilla soy milk • ½ cup soy vanilla ice cream • 1 T soy creamer • 1 ice cube

Directions

Put in blender and blend until smooth. Makes one 8 oz shake and saves you 260 calories.

>> THE TIPSY MERMAID:

This drink will make the Starbucks Mermaid proud, and is probably the reason why the name on the cup is spelled wrong. With the kick of coffee and the smoothness of Kahlua, any barista would be impressed. TIP: Since this milkshake has a lot of liquid, add more ice cream or ice if a thicker texture is desired. Also, do not put ice in the coffee when chilling it, since ice will dilute the coffee and make the flavor less intense.

Ingredients • 1 shot Kahlua • ¾ cup chilled coffee • ½ cup vanilla soy milk • 1 T soy creamer • ½ cup vanilla soy ice cream • 3 ice cubes

Directions

Put in blender and blend until smooth. Makes one 8 oz shake and saves you 365 calories.

SPRING 2015

COOL DOWN

GET OUT OF TOWN:

Picasso’s

Pastries & Café

Syracuse’s newest local bakery offers healthy alternatives of your favorite sweet treats. story / Olivia Mennillo photo / Laura Palladino

AS FINALS BRING repetitious days of studying

and sleepless nights, it’s no surprise that students are running on little motivation and perhaps even lower blood sugar. Luckily, there is a fun— and delicious— solution located just a few blocks from campus on 466 Westcott Street. If the thought of freshly baked desserts at Picasso’s Pastries and Café doesn’t lure you in, the sweet aroma wafting from their kitchen will. A baked good or two from Picasso’s Pastries accompanied by Café Kubal’s coffee brewed right behind the counter is the perfect way to beat the spring semester blues and explore Syracuse University’s surrounding neighborhoods. The bakery offers delightful options for anyone from the health nut to the sugar junkie. From the moment Picasso’s opened in July 2013, coowners Kayla Brandt and David Zaczynski had a clear vision for the bakery. Waking up in the early hours of the morning, Brandt and Zaczynski take pride in the work that goes into making each and every pastry. “Everything is baked daily,” says Brandt, and the difference is obvious. The commitment to bake their pastries with fresh ingredients sets Picasso’s apart from other bakeries in the industry. Brandt takes a hands-on approach to running the pastry shop—from working in the kitchen to chatting with customers at the door, her love for baking is clear. Although the shop is not even two years old, Brandt has big plans for the its future. 56

WHAT THE HEALTH

Short term, she plans to strengthen her partnership with Café Kubal by offering Picasso’s Pastries at the coffee shop. Long term, she dreams of expanding the menu to serve breakfast and even lunch. Crowd favorites include the sweet potato doughnut— which was featured on BuzzFeed’s “18 Syracuse Comfort Foods”— and the almond croissant. Coated with just the right amount of cinnamon sugar, the sweet potato doughnut is definitely worth all of the hype. Although this treat has a perfect blend of fall spices and hints of sweet potato, these doughnuts can be enjoyed year-round. The almond croissant is just as delicious with a golden exterior sprinkled with almond slices. The flaky croissant and nutty filling are perfect for breakfast and reminiscent of a pastry straight out of the oven at a Parisian bakery. Unlike traditional bakeries, though, Picasso’s serves vegan products and has gluten-free options, as well. Baked fresh every Wednesday and Saturday, the vegan pretzel buns--a favorite among vegans and nonvegans alike--are sold by the dozen. Without a doubt, this locally owned bakery is a great place for a relaxing study break. Complete with couches and coffee tables, Picasso’s quaint interior offers a warm atmosphere that melts away the stresses of college. Picasso’s Pastries has immense potential and their future looks nothing short of sweet.

MARSHALL STREET

MATCHUP Although many foods on Marshall Street are best enjoyed at three in the morning on a Saturday night, there are also foods available that will please even the craziest of health freaks. Take this quiz to find out which foods are better for you, and why. story / Paige Carlotti

CHIPOTLE BURRITO BOWL VS ROLY POLY’S FRISCO CHICKEN SALAD

DUNKIN’ DONUTS’ FROZEN CARAMEL COFFEE COOLATTA VS STARBUCKS’ WHITE CHOCOLATE MOCHA (EACH 20 OZ WITH WHIPPED CREAM)

Burrito bowl with chicken, brown rice, black beans, fajita veggies, lettuce, and tomato salsa

Roly Poly’s Frisco Chicken Salad

Dunkin’ Donuts’ Frozen Caramel Coffee Coolatta

Starbucks’ White Chocolate Mocha

Calories: 545 Fat: 15.5 g Sodium: 1115 mg Carbohydrates: 64 g Cholesterol: 125 mg Sugar: 6.5 g

Calories: 527 Fat: 25 g Sodium: 1250 mg Carbohydrates: 20 g Cholesterol: 135 mg Sugar: 6 g

Calories: 670 Fat: 8 g Sodium: 180 mg Carbohydrates: 144 g Cholesterol: 30 mg Sugar: 141 g

Calories: 580 Fat: 22 g Sodium: 310 mg Carbohydrates: 79 g Cholesterol: 60 mg Sugar: 75 g

While the word “salad” evokes a healthier connotation than “burrito,” it turns out that this bed of greens isn’t much more nutritious than the bed of beans. The burrito bowl has just a few more calories than the salad, but the salad contains nearly 10 more grams of fat and milligrams of cholesterol, and almost 100 more milligrams of sodium. Keep in mind, however, that the burrito bowl does pack nearly three times more carbohydrates than the salad: pick your poison.

PITA PIT’S PHILLY STEAK PITA VS CHIPOTLE STEAK BURRITO

It’s no secret that these dessert drinks aren’t the healthiest option on these menus, but it’s alarming to see just how bad they truly are. Each are packed with an absurd amount of calories given the serving size, but everyone deserves to splurge once in awhile, so the White Chocolate Mocha constitutes as the “less-unhealthy” choice in this case. If you do gulp down this “healthier” option however, you’ve still nearly tripled the recommended amount of your body’s daily sugar intake with this one drink.

BRUEGGERS’ EGG, CHEESE AND BACON SANDWICH VS DUNKIN’ DONUTS’ BACON, EGG, AND CHEESE BREAKFAST SANDWICH

Pita Pit’s Philly Steak (wheat) Pita with provolone cheese, lettuce, green pepper, mushrooms and ancho chipotle sauce

Chipotle Steak Burrito with fajita veggies, lettuce, cheese, black beans, brown rice and sour cream

Brueggers’ Egg, Cheese, and Bacon Sandwich

Calories: 559 Fat: 25 g Sodium: 1318 mg Carbohydrates: 52 g Cholesterol: 67 mg Sugar: 11 g

Calories: 1050 Fat: 42 g Sodium: 1825 mg Carbohydrates: 109 g Cholesterol: 135 mg Sugar: 6.5 g

Calories: 520 Fat: 20 g Sodium: 950 mg Carbohydrates: 63 g Cholesterol: 245 mg Sugar: 9 g

It turns out that Chipotle is nearly double the trouble in this match-up. A steak burrito packs about twice the amount of calories, fat, and cholesterol as a steak pita. If you are watching your sugar intake, however, note that there are 4.5 more grams of sugar in Pita Pit’s concoction.

Dunkin’ Donuts’ Bacon, Egg, and Cheese Breakfast Sandwich Calories: 460 Fat: 11 g Sodium: 1200 mg Carbohydrates: 67 g Cholesterol: 70 mg Sugar: 7 g

In this battle of the breakfast sandwiches, Dunkin’ Donuts clearly comes out on top. With nearly half the fat and onethird the amount of cholesterol, Dunkin’ Donuts is the best place to start your day when given these two options.

SPRING 2015

COOL DOWN

#FAIL

Sometimes your workout can be the best part of your day. Other times, you leave the gym with nothing but bruises, blood stains, and red cheeks. story / Tess Kornfeld

WAKING UP AND GETTING DRESSED for the gym can be

WHAT THE HEALTH

a workout alone, but it’s always rewarding when you head home with glistening sweat on your face and the perfect post-workout high. Other times, the unexpected happens, and you leave the gym with an embarrassing story that you can (sort of) laugh about now. TREADMILL TERROR “I was on the treadmill next to my friend and she was running, but I didn’t turn mine on yet. I wanted to go on the one on the other side of her, so I stepped onto her moving treadmill, forgetting that it was on. I did a backflip onto the floor, my phone went flying, and so did my water bottle. Everyone noticed but her. My butt was bruised for a week.” BRACE FACE “I got hit in the face with a soccer ball when I was doing dry lands in front of both the soccer and football teams. I had braces so it literally tore my lips and mouth apart.” RUN OF SHAME “Once I was running on a treadmill with my headphones in. I was going so hard I accidentally pulled on my headphones and knocked my iPod onto the treadmill. It shot off all the way across the gym, and I had to do a ‘walk of shame’ to retrieve it.” ONE DIRECTION? “A guy at the gym saw that my phone background was Harry Styles, and then he winked at me. What does that even mean?” RED LIGHT, GREEN LIGHT “One time on a run in downtown Baltimore, I tripped on absolutely nothing and fell flat on my face. It just so happened to occur in front of a line of cars stopped at a red light. I got back up with a bleeding knee and didn’t look to see if anyone saw. I started running again and just told myself no one did.”

LOUD HOUSE “At one point in my life I was hooking up with this kid, and he was a pretty big tool. We were both working out in the Ernie gym and he was wearing headphones, which prevent you from realizing how loud you’re talking. He came over to me as I was doing abs on the mat, and while still wearing his headphones, and said at an extremely audible volume, ‘You workin’ on those sexy abs?’ He was trying to be sexual or something, I don’t really know. Everyone turned and looked, and needless to say, I was absolutely mortified.” LIFT AND ROLL “I was weightlifting in the gym. I was doing cleans. When I dropped the weight after I was done, it rolled into a whole rack of dumbbells and knocked the whole thing over. Everyone was staring at me.” TONED AND TANNED “One time I went to gym right after applying a self tanner, and I was sweating so much that my fake tan was dripping down my legs. ” GOING BALLS OUT “I was just fooling around and bouncing on a workout ball, and I rolled off of it. I was on the floor laughing and people actually came up to me to see if I was okay. A manager even came to check to see if I had a concussion.”

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