What the Health Spring 2018 by What the Health

SPRING 2018

THE LATEST BUZZ ON FITNESS, NUTRITION, AND WELLNESS Your student fee

SPRING 2018

Spring 2018

EDITOR-IN-CHIEF Brontë Kincaid Schmit

EXECUTIVE EDITOR Delaney VanWey

CREATIVE DIRECTOR Samantha Aberizk

ASSISTANT CREATIVE DIRECTOR Camille Avarella

PHOTO DIRECTOR Olivia Gormley

CO-PUBLIC RELATIONS DIRECTORS Erin Riley, Emily Sawyer

ADVERTISING DIRECTOR Emily Campbell

SOCIAL MEDIA DIRECTOR Emporia Meng

ASSISTANT SOCIAL MEDIA DIRECTOR Nick Lapoco

MANAGING EDITOR Annie O’Sullivan

SENIOR EDITORS Madi Beumée, Tina Borza, Caryn Corliss, Sabrina Goldberger, Marina Guacci, Bianca Moorman

DESIGNERS/ILLUSTRATORS Kevin Camelo Bonilla, Ali Harford, Tori Thomas, Talia Trackim

WRITERS Jillian Agostino, Thomas Beckley-Forest, Madi Beumée, Julianna Blake, Anastasia Breeze, Tina Borza, Carly Cavliglia, Sara Caywood, Hayley Greason, Emily Griffin, Marissa Gusmao, Caitlin Johnston, Liv Liskowitz, Dom Martello, Dana Matuson, Emma Petterson, Jessica Pirro, Steven Schmidt, Brontë Kincaid Schmit, Delaney VanWey, Julianna Whiteway

PHOTOGRAPHERS Katie Cohen, Olivia Gormley

CONTENTS

04 18

Warm Up 11

Macros Do’s and Don’ts

The Orange Diet

IF and only IF

Travel Snacks

Fitting Into Your Genes

Insta Improvement

The Brain On News

Lululemon

Yes, We Cannabis

Go Getcha Matcha

Not Worth Sweating Over

Go With Your Flow

Let That Shit Go

Feelin’ Spicy

Condition and Climax

Workout Playlist

Whatever Floats Your Bloat

At Ease, Soldier

Get the Healthy Look

Pressed for Time

Features

Get Well

Bring It Back

Eat Smart

FeelFeel Great Great 26

Reading Your Mind

Facing the Vortex

Four Years Later

Cool Down

10 24 50

r e t Lfroem tthe r o t i d E

The summer before my high school senior year, my mother and I packed up our hiking gear, coordinated our route, and made the 18-hour drive up to Oregon to pick up an RV that would serve as our home for the next month and a half. While I was initially bitter about missing out on summer activities with my friends, the trip – visiting eight different states and countless national parks – was a life changing experience (yes Ma, you were right). Every day held a new adventure, but one standout memory was the night we drove 30 miles down a dirt road in search of a campsite – no way to turn around in a massive RV – only to make it to the end with just a few gallons of gas remaining. The campsite was a bummer, the generator had broken down, and we had no idea where we were or how we were getting back. As she sobbed into the steering wheel, I attempted to quell my mother’s panic by saying the only positive thing I could muster: “It’s okay, Mama. We have flashlights and sandwiches!” As dumb as it was, she still quotes me to this day. With all its mishaps, that adventure turned out to be a favorite, as the morning brought a swim in a beautiful glacier lake and new friends willing to lend a hand. Throughout that trip, my mother continuously demonstrated what a badass woman she is – whether it was hiking miles up the road to locate gas to get us back or making a 50-point turn in an RV at the top of a mountain – she has always exemplified what it means to be a strong female role model. I was lucky enough to have grown up surrounded by exceptional women who continuously embodied what it meant to be powerful, beautiful, and strong, but rarely in the typical ways. At What the Health, we recognize that strength doesn’t have to be traditional. It can be found in mending your own mind through meditation (p. 53), or maybe through seeking practical results from a workout as opposed to aesthetic ones (p.22). The hardcore men and women in the ROTC program show off their mental and physical strength each day they wake up for PT (p.18), while the athletic teams acknowledge their gains come from proper nutrition (p.12). Finding your strength comes from knowing yourself, and whether you’re looking for a guide to help jumpstart that journey or just need some inspiration from folks who are out there kicking ass, we’ve got you covered. Don’t worry, the advice we have for you is better than the lame little quip I gave to my mom. However, when in doubt, remember that any situation can be brightened with simply a flashlight and a sandwich.

WTH love,

Brontë Kincaid Schmit

INTRO

WARM UP

T I G N I BR B AC K

vePetteovrsoner, Jansport MEmoma By

The best backpacks are all about weight distribution. Straps and structure will become your new best friend, whether you need to carry your laptop across campus or gear up a mountain. Here are our favorite packs for every situation:

The “I Am Very Busy Running to Class” Bag:

Sherpani Sojourn Tote $75 OR United By Blue 25L Printed Rift Pack $75- When you are running across campus, there are a few things you want out of your backpack – a little bit of style and a lot of comfort. Some days you only need a laptop and a pen, but sometimes your entire academic career has to fit. For optimal comfort, go for a bag that has structure, and avoid sac bags at all cost. My test? If the bag can stand on its own when completely empty, it has the structure you need to help distribute weight in a comfortable way. Adjustable straps can also be a life saver. When your bag gets heavy, shorten your straps and bring the pack closer to your back. If the pack is bouncing against your butt as you walk, it will cause more strain on your shoulders.

The Quick Lil Day Trip Bag:

REI Co-op Flash 18 Pack $40- When you want to hike a quick trail or take a day trip adventure, it’s time for my favorite feature – the waist strap. A waist strap picks the weight up off your shoulders and puts it on your hips. Even though this day pack just needs to hold an extra layer, water, and a snack, your shoulders may fatigue after carrying weight for several hours. The best thing about this bag is its simple design; an upgraded drawstring bag made out of water resistant material that won’t add any extra weight.

Quick Glossary of Backpack Terms : The Hostel-Hopping Bottomless Pit Travel Bag:

The Osprey Porter 46 Travel Pack $140Ok, it’s time for some real talk. I think this backpack might be the G.O.A.T. It’s got your back (literally) through it all. Whether its long weekends, hostel-hopping through Europe, or any trip where you want to carry everything on your back and move with ease, this bag has you covered. It opens like a suitcase to pack it to the max, then snugs down to a compact size to fit in an overhead compartment. If you’re flying, backpacks can be tricky. Straps and frames make bags comfortable to carry, but airlines are rarely gentle. This bag solves that problem. It has all the important shoulder, waist and chest straps so you can carry a weeks worth of gear with ease. But all of these straps tuck away inside the bag and create a flat bottom that stores easily on planes and in trunks.

The “I’m Going to Carry This a Long Way” Bag:

REI Co-op Flash 45 Pack $ 165- Here’s the important thing to know when buying a backpacking pack— FIT. You need to go to a store or outfitter and try the pack on for proper sizing. This matters more than anything else because if the pack is improperly sized, you’ll be hurting on the trail much sooner than you hoped. Many packs have a men’s and women’s design based on height and hip shape, and some also include further adjustments for a better fit. This bag in particular is amazing because it only weighs two pounds… may I repeat, two pounds! It also has an inside frame and convenient pockets on the waist strap. This pack is better for hiking than traveling, so avoid bringing this crosscountry unless you’re definitely hitting the trails.

Straps: There are three kinds:

shoulder, waist, and chest according to the part of the body they distribute weight on to.

Compression Straps: These bad boys cinch your gear down into compact shapes that make for an even weight distribution.

Frame: This is a lightweight steel

skeleton inside a pack that creates structure.

Liters: Pack volume is measured in liters, so any numbers you see next to a pack name shows the pack’s volume.

The "My Life Is In Here" Bag:

Osprey Xena 70 Pack $350- Okay, I know what you’re thinking: that's WAY to expensive for a backpack. But hear me out. If you plan on traveling for a long time and living out of your pack, spending a little extra on a high quality bag is worth it. This bag has some pretty amazing bonuses. It has a zip-off daypack so you can leave your big bag in a (locked and safe) location and venture out with your essentials. It also has a built in sealed bag for hands-free hydration on long hikes. Finally, it has side zippers that allow you to access your gear from different parts of the bag, instead of unpacking the entire thing every time you want another layer.

SPRING 2018

EAT WARM SMART UP

Feelin’ Spicy

Turmeric and cinnamon and coriander, oh my! By Liv Liskowitz Photos by Olivia Gormley

ummer is a time when the stars are aligned for foodies: an endless list of fruits and veggies are finally inseason (so cheap!), and you spend more time outside working up an appetite. This time of year always has me excited to experiment with new foods and recipes. What The Health tried some fresh recipes with spices that’ll not only bring the heat from the outdoors and into your kitchen, but do lots of good for your body, too.

Zingy Turmeric Ginger Lemonade with Mint

If reading the name of this didn’t cool you off, I don’t know what will. Turmeric is one of the newest, trendy health ingredients, as its main component, curcumin, has powerful anti-inflammatory properties and is a deep antioxidant – for the most potent effect, use turmeric extract. Pair it with ginger as it aids digestion, helps relieve sore muscles, and is also an anti-inflammatory. Ingredients: - 4-5 cups water - 2 tsp. turmeric powder - 2 tsp. ginger or 1 tbsp. fresh ginger root - ¼ cups or more lemon juice or juice of 1 lemon - Lemon Slices - Fresh Mint leaves - 2-4 tbsp. maple syrup or raw honey (adjust to desired sweetness) - 1 tsp. lemon extract or lemon powder (optional) Directions: 1. Bring water to a light boil on the stove. 2. Add in your spices and let it boil again for a minute, then reduce and simmer turmeric for 10 minutes. 3. Remove from the stove and let it cool a bit. Then strain the liquid to get rid of excess ginger root or spice powder. Strain with a mesh strainer or cloth. 4. Pour the rest of the liquid into a pitcher along with your lemon juice, extracts, and sweetener of choice. 5. Mix again so the maple syrup and lemon juice are combined with the turmeric ginger brew. 6. Garnish with extra lemon slices, fresh mint, and store in fridge. Ice optional.

WHAT THE HEALTH

Cilantro and Ginger Hummus

Cilantro and ginger offer a unique combination of flavors for an exciting hummus. Chickpeas, the main ingredient in hummus, are loaded with protein and fiber to keep you full for a long period of time while also controlling blood sugar to keep you from crashing. Pair this with carrots, celery, or fresh pita chips, and you’ve got yourself the perfect summer snack. Ingredients: - 1 can (15 oz.) chickpeas - ½ cup tahini - 1 tbsp. minced garlic - 1 tbsp. grated fresh ginger - ¼ cup cilantro - Juice from half a lemon - ¼ cup water - ¼ cup olive oil - 1 tsp. sea salt Directions: 1. Peel off chickpea skins. 2. In a food processor, blend chickpeas until they are a coarse grain. 3. Add tahini, garlic, ginger, lemon juice, cilantro, and salt. 4. Blend for a full minute or two. 5. With the processor still running, drizzle in the oil and then the water. 6. For a smoother consistency, add more water.

WARM UP

Condition and

Climax Does sex count as Crossfit if we use multiple positions?

By Brontë Schmit Illustrations by Tori Thomas

h, yes. We’re gonna talk about sex. You’ve heard the rumors before: A good romp in the sheets can burn upwards of 200 calories per session. While this estimation may be more of an overstatement, when “performed at a moderate intensity” (wink), sex burns approximately 3.6 calories per minute, according to a study published in the journal PLOS ONE. Realistically, this means that sex, while certainly more fun, won’t replace a good workout. But that doesn’t mean you can’t still sneak in some cardio while getting it on. What the Health has the top tips for working on that bod while getting sweaty in the sheets.

For Women: Top It Off

Looking to strengthen those glutes while you’re getting down and dirty? Well giddy up, cowgirl! If done correctly, positions on top burn nearly twice the calories, according to a study by JAMA Internal Medicine (and honestly common knowledge). Add some extra toning by modifying the cowgirl position: Start in the regular positon, prop yourself up on your feet instead of staying on your knees and start squatting.

Simple Modifications

Work those arm muscles! If you’re not taking the lead, it’s easy to get lazy and let your partner do the work. Instead, push and hold yourself up when you’re facing down or experiment with positions such as bridge or lotus that require a little more coordination. By doing so, you’ll engage muscles that you don’t typically use.

For Men: Keep It Going

The key for calorie-obliterating sex is making it hot — and making it last. Yet the average hook-up lasts a whopping six minutes (excluding foreplay), according to the JAMA study. Turning your romp into a workout entirely depends on the length … of time. Before you even hop into bed, work on that stamina. Remember, it’s not a sprint, it’s a marathon.

Feeling Hands

While slightly less raunchy, giving a massage can starve off 80 calories per hour. Being on the receiving end definitely has more perks – reduced stress, pain and muscle tension, according to the Mayo Clinic – so be sure you share the intimacy and switch off. Even if you’re not maxing out your Fitbit by burning a ton of calories, having an active sex life can still benefit your health. Regular sex is linked to lower rates of some cancers, in addition to improving both mental health and mood. Don’t get too caught up in the semantics of these “sexercises.” After all, their greatest benefit is that they’re meant to make you feel good. As with any intimate adventure, communication with your partner is key. Some of these positions may result in a literal tangling in the sheets. So be comfortable, be open, be safe, and most of all, have a damn good time.

Take It Vertical

Try this on a night when you’ve got your balance. Standing suspended – no walls, counters, or any other support – is one of the most difficult positions to maintain for any period of time. With no additional support, your body will be working twice as hard. However, any position that involves standing utilizes nearly every muscle group so don’t be afraid to get freaky out of the sheets as well.

For BOTH: Speaking In Tongues

Surprisingly, giving oral sex can also burn around 100 calories per half-hour (yeah, we know that’s a lot). Plus, your partner will certainly thank you. An article by Women’s Day recommends throwing in some planks or pushups if you’re feeling adventurous. But let’s be honest, that’s a pretty serious choking hazard.

SPRING 2018

WARM UP

WHAT THE HEALTH

WARM UP

By A

nasta sia

Breeze

What Is This Feeling?

You simply feel “puffy.” Stomach bloating is gas built up in your digestive system. You might experience feeling full, even if you haven’t just inhaled a Chipotle burrito and a pint of Ben & Jerry’s. You also feel tired, gassy, or straight up uncomfortable.

Why Is It Happening?

Your food baby is a-kickin’! Smaller portion sizes throughout the day are highly recommended to maintain a healthy metabolism, curb potential cravings, and knock out that hangry attitude. Practice checking the nutrition facts to ensure you are sticking to the appropriate serving size of your favorite foods. Be conscious of your intake of carbs, salt, and anything carbonated. Newsflash: bubbles mean gas! Avoid an excess of sugar, fatty foods, and fructose — an apple a day people, not six. Too much of any of these can make it hard for your body to break them down, so don’t be cruel. Instead, give your bloated tummy the green light with water-rich fruits and vegetables, high-fiber foods, and probiotics — all hail yogurt and kombucha. You can even try incorporating different herbs, spices, and teas to soothe that digestive system. You’re inhaling rather than intaking Slow down there, partner. Food is meant to be enjoyed! Here are some mindful eating tips for ya: stop. Take a bite. Observe. Is it really that good? (You’re allowed to say yes.) After some thoughtful chewing, are you still hungry? If you’re not quite satisfied, go ahead and chow down. Or don’t — either way, it’s not a race. Your body might be telling you to get on that gluten-free/dairy-free hype.

Notice if you regularly feel bloated after eating foods with wheat, barley, rye or prepackaged products. Avoiding gluten isn’t just a diet fad if you have a real intolerance or allergy. The same goes for dairy products — if putting whole milk in your coffee or having a scoop of ice cream for dessert makes you feel significantly worse, you might be lactose intolerant. It’s everyone’s favorite time of the month. Before, during, and after: Bloating. Is. A. Thing. But just like your period, your bloating will pass. Grab your Hydroflask, pop some some Advil, and hang in there. Earth is 75 percent water… How about you? Approximately two-thirds of our bodies are water. When you don’t drink enough, your body retains any excess, which may cause stomach bloating. However, be mindful that it is not equivalent to carrying “water weight.” Aim for six to eight glasses of water a day, and sneak some further hydration into your diet with celery sticks and melon balls. Adequate water intake will balance your salt to water ratio and will keep that fiber moving right along through your system.

Don’t Fret: Puff does not equal fluff!

Though you may hop on the scale with a bloated tummy and panic at a dramatic numerical increase, give it another go after you’ve tried out these bloat-busters. Keep in mind that weight fluctuation is totally normal — literally everyone has experienced it. Bloating is just one of the ways your body is telling you what it needs, so listen up. Now that you have been given the tools, you can either take them or leave them — whatever floats your bloat.

SPRING 2018

EAT

EAT SMART

MINDING

YOUR MACROS

The diet that lets have your cake and eat it too. By Tina Borza

If It Fits Your Macros (IIFYM)

is a vastly trending diet which many crossfitters, body builders, models and casual fitness enthusiasts adhere to in order to attain a leaner physique. In order to lose weight, IIFYM, also referred to as “flexible dieting,” requires people to calculate and monitor not only their entire daily caloric intake, but also the calories from macronutrients. Referred to as macros, these nutrients are carbohydrates, protein and fat, according to Christy Brissette’s article for The Washington Post. Many people just beginning their weight loss journey may be nervous to eat, which in turn leads to under eating, and in especially bad cases, lower metabolism rates. However, IIFYM combats potential disordered eating by setting specific caloric numbers to hit each day that are tailored to your individual goals.

fats, PROTIEnS, CARBS Macro-dieting has the potential to provide a controlled appetite and structure to your meal plan, as well as offering wiggle room for those who still want to enjoy the foods they love. Becoming conscious of what you put into your body gives you the opportunity to learn portion control without having to give up all your favorite foods, and instead consume in moderation. Although you’re able to eat junk food while tracking macros and still lose weight, eating too many unhealthy foods will essentially deplete macro-dieting’s purpose to attain a healthier lifestyle. Food quality still matters if you want to follow a healthier diet. The real danger is in the potential negative shift in mentality. If you are to strict on yourself, macro-dieting can sometimes lead to a food obsession. Ashley Borza, a figure athlete at Powerhouse Fitness Gym in Utica, notes, “If macro-dieting is affecting your relationships with families or friends, preventing you from doing things you love because of fear of messing up your macros, causing unnecessary anxiety, or

leading you to develop an irritable attitude –– I’m not talking hanger cause that shit is real –– but, a constant irritable attitude or negative changes in mental and emotional health, that is how you know that you have gone too far.” To avoid sinking into a harmful mindset, take precautions and be sure to remind yourself that you are only human. Identifying destructive mental patterns is not an easy thing to do alone, so before starting your journey, tell your friends, family, or dietician about your goals for extra support along the way. In the beginning, macro-dieting may seem overwhelming as people are rarely conscious of how much they are actually eating. Once you adopt the habit of being aware of how much or how little you’re consuming, everything becomes easier. To put things in a simpler perspective, see the following list of “Macros Do’s and Don’ts” accumulated from body-builders and cross-fitters in the Syracuse area:

DO’S

• Fill your macros with mostly healthy, unprocessed foods. • Tailor macro counts to your personal activity levels and body goals. • Invest in a food scale.

• Try new recipes to create macro friendly versions of your favorite foods and get recipes and snack ideas from other macro counters. • Try to plan your meals when going out to eat, or have a major social event coming up where food is provided.

DONT’S • Fill your macros with only junk food. • Get discouraged if you do not hit your macros. Just shake it off and get back on track the next day. • Feel as though you can never go out to eat or avoid social situations where food is provided. Weigh your meats and veggies raw. • Be afraid to ask questions about the meal you are ordering when dining out or ask for substitutions. • Focus on getting most of your carbs from added sugars or white breads or sourcing your fat from fried foods. • Forget to treat yourself to your favorite junk food occasionally. • Count drinks too! (Alcoholic and nonalcoholic) • Forget to see a dietitian or trainer for professional advice before starting.

• Weigh your meats and veggies raw. • Pay attention to serving sizes on packages. • Use apps that help track macros if you struggle with a pen and paper. • Try your best to estimate if a scale is not available to you. Tracking something is better than tracking nothing. • Remember to count oils you cook with, and if you are eating out, remember to track oils the restaurant might use. • Count drinks too! (Alcoholic and nonalcoholic) • Take a break from counting if it becomes overwhelming and has a negative effect on your mental and emotional health.

SPRING 2018

EAT SMART

An athlete at a D1 school deserves a D1 meal plan By Delaney Van Wey Photos courtesy of SU Athletics

he life of a student athlete is grueling, fast-paced, and tiring. Early morning sessions in the weight room start off their days, followed by hours-long practices, only to be capped off by classes and clubs in the evening. They pass out on their beds, then wake up and do it all over again. Every. Single. Day. The physical toll this takes on athletes’ bodies requires serious commitment to nutrition. Although they train harder than the average gym-goer, the tips and tricks nutritionists use to fuel athletes can boost anyone’s diet. Veronica Tearney, Syracuse University Athletics’ Director of Strength and Conditioning, as well as some student athletes, shared what elevates athletes to another level — and how you can elevate your own gym game. “There’s the idea that athletes can eat whatever they want and get away with it,” Tearney says. “But if you talk to those athletes who go from eating whatever they want to switching to a really clean lifestyle, then they talk about getting to a whole other level of ability, fitness and concentration that they didn’t have before.” For Tearney, who is a nutrition specialist certified through the American Academy of Sports Dietitians, her job begins as soon as freshmen athletes arrive on campus. She says she usually starts with a general overview of what a balanced diet looks like and focuses on how it can be achieved with what is available in dining halls. Keeping student athletes motivated is the next major step. Although Tearney says she doesn’t have a fool-proof method, she has found that, as with any teachable moment, keeping things relatable is key. Tearney says that since student athletes struggle just as much, if not more, than regular students to maintain their schedules and eat healthy, they need to be shown how others manage it all. She should know — Tearney was track star here at SU before she graduated with her bachelor’s degree in exercise science in 2000.

WHAT THE HEALTH

Now, as a professional nutritionist, Tearney shows students how successful athletes at SU and other colleges are able to eat well at home with time and budget restrictions. Since student athletes find role models and peers more relatable than professionals, Tearney says she utilizes the Instagram accounts of other college athletes in her presentations. Seeing other athletes cook in their dorm room – just as they would – makes the examples more relatable. “It’s like watching one of their teammates cook,” Tearney says. “Versus a professional who’s in a stocked kitchen and everything is really stiff.” Non-athletes can benefit from making nutrition expertise more relatable, too. There are a multitude of fitness blogs and Instagram accounts online, catering to people of all body types and food preferences. If you’re just starting out, try to find a someone who focuses on small changes, and then work your way up to people advising stricter diets. Tearney says to be mindful of who you’re seeking advice from, though. There are people online who look physically fit, she says, but are not certified to give out nutritional advice. Tearney earned her nutritionist certification because she wanted to be certain that her advice was safe and based on fact. “I just didn’t want to be giving out advice and not be able to back it up,” Tearney says. Now, with nearly 18 years of experience as an official trainer to SU athletes, Tearney is more than confident that she’s giving out good advice. In her experience, Tearney has found there are a few key factors to a healthy diet, whether you hit the gym for 40 minutes per day or you grind at a team practice for three hours every day. These include staying hydrated, eating breakfast and being prepared.

Her first tip may be the easiest to implement. Students and student-athletes alike receive free water bottles from the university when they get to campus, so there’s no excuse to be skimping on H2O. According to Tearney, everyone should have a source of water within their grasp at all times. She says she is constantly reminding athletes of the importance of hydration and how it can affect focus, reaction time, and energy. Eating breakfast is also a key component of maintaining focus and energy. Tearney says even those who believe breakfast makes them queasy should start with something small, like a scoop of peanut butter, and eventually work their way up to a meal. Fueling your body right after waking is essential for recovery from previous activity and setting up your body for a productive day. “It gets to the point where if you don’t have something soon after waking up, your body starts breaking down the protein,” Tearney says. For advanced breakfast eaters, Tearney recommends tailoring food to the activity level. If you plan to work out right after eating, make sure to include carbs for immediate energy. Switch to a protein for more long-term energy if you’re pushing your workout later in the day. Tearney’s final piece of advice is to be prepared for the day always know where your next meal is coming from. If on some days you play basketball with friends and then go straight to class, make sure you pack snacks, or even a meal, to maintain energy levels and prevent emergency junk food purchases.

EAT SMART

Danielle Delgado

Year: Senior Major: Public Health Sport: Women’s Track & Field hurdler Training regimen: 1- to 3-hour morning practices on weekday mornings Everyday diet staple: Hydration. Delgado says she is constantly drinking water and keeps track of how many bottles she drinks each day. Motivation: Every few days, Delgado says treats herself to whatever she’s craving because it sustains her momentum. “I will go eat French fries or something,” Delgado says. “And then I’ll feel better and I’ll be good for a few more days.” Results: Since becoming pescatarian and focusing on a healthy diet, Delgado says she has seen her entire body composition change and has performed better on the track.

To keep healthy options accessible to athletes at all times Tearney keeps a “Grab & Go” station in Manley Field House stocked with healthy snack and meal options. Student are able to get one snack and one meal each day from the station, which includes items like yogurt, hummus, grain salad and sandwiches. The “Grab & Go” station is one of Tearney’s passions, she says, because it could have helped her significantly with her diet during her undergraduate career at SU. Although she was a star athlete, Tearney says she still struggled with her physique and came under pressure from different people to change her body to perform better. It was a struggle, but Tearney says she’s learned over the years that not one diet or plan fits all. While she tries her best to help students figure out their particular needs, Tearney says she loves it when they come back after a break with transformed physiques and nutrition plans. “Oh, you found your key,” Tearney says to them. “You found what works for you.”

Jalissa Trotter

Year: Junior Major: Health and Exercise Science Sport: Women’s Volleyball setter Training regimen: 2-hour practice on weekday afternoons and 45-minute workouts twice each week Everyday diet staple: Vegetables. Trotter says she could eat veggies for breakfast, lunch and dinner. Her favorite produce are yellow squash and broccoli. Motivation: Trotter’s aunt was a star student athlete who went to the Olympic trials, but after college she didn’t eat nutritiously and became sick, eventually dying from health issues. Trotter says that motivates her to make healthy eating a lifestyle choice. Results: Since prioritizing a healthy lifestyle, Trotter says she wakes up happier and with more energy now, which is an important part of wellness, too. SPRING 2018

EAT SMART

IF and only IF Intermittent Fasting (IF) finds itself at center stage in the dieting world, but is it just another unhealthy weight loss fad? By Hayley Greason

ectic college life has led to eating habits that are, to put it lightly, less than ideal. We’ve all been there: those days where you’re so booked, there’s only time to eat one quick meal. You end up slapping some avocado on toast, shoving it down your throat, and bolting out the door. Without knowing it, most college students have done what nutritionists call “intermittent fasting” (IF), a dieting practice in which you restrict your eating to a small window of time each day. On the other hand, some intentionally partake in these unusual eating habits, for the purpose of losing weight. Practices of this diet may vary as they mainly depend on how one’s metabolism works and the goals of that individual. If you have yet to hear about intermittent fasting, you were bound to eventually. This dieting trend has spiked in popularity since the 2012 BBC documentary, “Eat, Fast, and Live Longer.” The documentary’s main point shows the health benefits of intermittent fasting and caloric restriction, especially the possibility of the diet keeping people youthful through their older years. It became the new way to lose weight in the U.K, eventually traveling over to the U.S. The practice was seen as “revolutionary” because instead of restricting types of food or amount of food, the diet restricts the times you eat food. And, like any diet fad, intermittent fasting has sparked a debate with multiple sides.

WHAT THE HEALTH

For Jack Sale, a senior television, radio, & film major at Syracuse University, eating isn’t something you enjoy, it’s a mathematical equation. He has been doing the IF diet for about a year now, and his eating plan is strictly structured. For four hours a day, usually from 1 p.m. to 5 p.m., Sale eats his food for the day, and for the remaining 20 hours, he eats basically nothing, save maybe a cup of coffee or some green tea. According to Sale, 40 calories or less while fasting won’t start your metabolism and ruin the fast. “One of the good things about intermittent fasting is that your body just gets used to not eating in those hours,” Sale says. It wasn’t always that easy for Sale. He had to gradually work up to his 20:4 ratio, because in the beginning he would get too hungry and couldn’t keep up the fast. He tried to start off with 18:6, but couldn’t maintain it. So instead he began with 16:8, and every four months or so, he reduced his eating window by two hours. Sale views his body as a mechanism to be tricked, trained, and molded. He doesn’t fast to lose weight; he is already in a healthy range of weight for his height and age. Instead, he wants to reduce his fat percentage and increase his lean muscle mass. In other words, he wants his muscles to grow and replace the fat. In addition to intermittent fasting, he manages the types of food he eats and also exercises every day. Right now, Sale is on a 70 percent protein diet, eating mostly meats and all the vegetables he wants. And so far, he says he is happy with the results. Harriet Brown, a magazine journalism professor in the S.I. Newhouse School of Public Communications at SU, considers

intermittent fasting to be a form of disordered eating. The level of obsession with what you eat and how your body looks, in Brown’s opinion, can easily lead you down a rabbit hole of self-loathing and unhealthy eating habits. “I think it disrupts your relationship with food. You know, it sort of sets food as this bad thing that you have to limit your access to, because otherwise it’s too dangerous and oh no, you might eat! Because that would be terrible,” she says. Brown is an expert in health and science journalism. She has written countless articles and even two books that tackle the topic of disordered eating—one that focuses on our society’s obsession with weight and another memoir that elaborates on her own family’s experience with anorexia. She says that for young people, it is easy for seemingly harmless fad diets to turn into extreme disordered eating habits, including anorexia and bulimia. “People come in different shapes and sizes. We know that, you know, like dog breeds. So I think the problem is when you take just one size and shape and say everyone should be like this,” Brown says. Besides the link between fad dieting and eating disorders, intermittent fasting is problematic in that its limited research

EAT SMART

“ People come in different shapes and sizes. We know that, you know, like dog breeds. So I think the problem is when you take just one size and shape and say everyone should be like this”

isn’t all-encompassing—there are a lot of grey areas in regards to possible health benefits and problems in various ages and weight ranges. Some research on IF and other timed caloric restriction that claims to lengthen lives and youth, has only been done on mice and other small mammals. Luckily, Dr. Vicki Catenacci is leading comprehensive research on intermittent fasting at the University of Denver starting in May. This will be the first full, in-depth exploration into the effects of IF on the human body. Catenacci’s grant application outlined IF as a possible alternative to daily caloric restriction in combating the obesity epidemic. She says that obesity is not a cosmetic issue, but a health issue that leads to chronic metabolic disease, mechanical complications, as well as increases in risk for many cancers. “We need to identify a range of effective approaches to weight loss to improve health,” Catenacci says. The study will be the first long-term trial (one year) comparing IF to the most common method of weight loss, daily caloric restriction. The subjects will be metabolically healthy, overweight and obese adults.

“I do think the idea of altering meal patterns for weight loss (rather than just focusing on macronutrient composition of the diet) is fundamentally different, extremely novel, and an important concept to study as part of a range of approaches that can be offered to people desiring weight loss,” she says. Until those results come out, proceed with caution when it comes to IF: we’re really in the dark about whether or not fasting is good for your health. It’s one thing to do it for weight loss, but don’t be fooled by the claims that IF will help you run marathons at age 80. And if you are doing it to lose weight, don’t let it lead to truly unhealthy and life-threatening eating habits. Brown suggests there are many other ways to improve health without even considering weight. Finding exercise that you enjoy and getting your body moving is important, and so is adding nutritional foods to your diet. Even positive mental health changes, such as developing and maintaining good friendships, are also important for overall wellness, Brown says. For Sale, however, IF has accomplished what no other diet has done for him since his interest in nutrition started at age 12. “It’s helped me even focus, as well. Just statistically, all my numbers have gone up, and my weight usually stays the same because I’m trying to lower my body fat percentage but keep my muscle percentage the same. So the numbers are going up, but I know intermittent fasting is a long-term game. There’s no short-term results,” he says. Although Sale and Brown have differing views on fasting, both agree on one thing: be safe, and do what works for you and makes you happy.

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TRAVEL SNACKS Fun sized snacks for a fun filled trip By Julianna Blake Illustrations by Tori Thomas

1. Trader Joe’s: “Just a Handful of Raw Almonds”

2. Fruit

3. Roasted Chickpeas

4. Freeze-Dried Strawberries

5. RXBAR

6. Skinny Pop Popcorn

7. Whole Grain Rice Cakes

8. Nut Butters

9. Protein Balls/Bites

These individual packs are perfect for maintaining portion control. Each bag contains only 200 calories, and is full of both protein and fiber that is sure to keep you full while you travel and stop you from buying that bag of Doritos you were eyeing at the airport!

Although we aren’t astronauts, I think we can all agree freeze-dried food is out of this world. If you don’t have time for fresh fruit or are looking to make less of a mess, freeze-dried fruits are a great alternative. Freeze-dried strawberries specifically pack the perfect crunch and are a great source of both fiber and vitamin C.

Whole grain foods are full of vitamin B which convert our food into fuel which help us to stay energized throughout the day. They can be paired perfectly with nut butters, hummus or even a side of guac. My personal favorite is the ‘Lundenberg’ brand because it packs a nice crunch, and is only sixty calories per rice cake. These can be easily found at most grocery stores which makes them super accessible.

WHAT THE HEALTH

There is almost nothing better to bring with you before a trip than fruit. Apples, bananas, and clementines that are all examples of healthy friuts filled with several vitamins and minerals! Clementines are particularly one of my favorite fruits as they typically don’t bruise if you accidentally drop them or toss them around — perfect for throwing in a carry on bag.

The RXBar is another healthy protein bar that is made with real, clean ingredients. They have no long lists of incomprehensible additives, and are so easy to eat onthe-go with barely any mess.

Individual packs of nut butters are a great healthy source of fat to help fuel your busy day and go great with a rice cakes, apples, crackers, and even pretzels. Nut butters are also packed with plant-based protein and are normally only sweetened with natural sugars. I personally love Justin’s almond butter or chocolate hazelnut butter — it tastes just like Nutella!!

Craving crunchy and salty snacks like potato chips or pretzels? If so, try out roasted chickpeas. You can find these at most grocery stores or if you’re feeling ambitious you can also make them at home. All you have to do is drain and washed your chickpeas, and then coat them with some olive oil, salt and pepper and pop in the oven for 25-30 mins at 425F. After they cool, package them into Ziploc Bags and bring them with you as your permanent chip replacements.

Any air popped popcorn can be a great whole-grain snack as it is both low in calories and high in fiber! Fiber promotes weight loss by keeping you full for longer due to a longer digestion period. Also, nothing goes better with an old rom-com movie you’re watching on your flight home than popcorn!

Protein balls/bites are a simple easy thing to make whenever you have time to spare! They typically contain some sort of nut butter, oats and honey as a base. To spice them up you can add in a variety of things including nuts, dried fruit, chocolate or protein powder.

GREAT

AT EASE, SOLDIER Operation: peak performance By Steven Schmidt Photos by Olivia Gormley

FEEL GREAT

uring my freshman year at Syracuse University, I joined the Reserve Officers’ Training Corps (ROTC) as a nonscholarship cadet. I went on to be awarded a 3-year Army ROTC scholarship my sophomore year, and within the same year, I contracted into the United States Army. My family’s history of service first inspired me to partake in ROTC, but when my brother was commissioned as an officer into the United States Army through SU’s Army ROTC program, I was inspired to embark on a similar journey. My name is Steven Schmidt, I am a member of the SU class of 2019, and I am a MSIII cadet in Army ROTC.

“ Leading soldiers requires both physical and mental strength; you truly cannot have one without the other. “

WHAT THE HEALTH

FEEL GREAT

Through personal experience, I found how ROTC Training involves both physical and mental obstacles. As aspiring officers, we train as often as possible to reach optimal performance during physical training sessions with our platoon, and training missions that refine our skills in the field. The physical aspect of training is directly connected to the mental aspect. Basically, the more physically fit you are, the more likely you are to have the self-confidence and stamina to make critical decisions in the field. Confidence potentially renders your future soldiers’ trust and faith in you as a leader. The combination of physical and mental training ensures peak performance. Physical Readiness Training (PRT) is held three times a week. The workout may consist of Ability Group Runs (AGRs) where cadets run with one of three groups, depending on their Army Physical Fitness Test (APFT) two-mile run score. Alternatively, we may perform 30/60s, where cadets will spring for 30 seconds then jog or walk for 60 seconds. “A-Frames,” – the staircases on the upper concourse of the Carrier Dome – where cadets run up and down flights of stairs followed by a series of body-weight exercises, are another training option. Physical training may also consist of ruck-marches, where cadets place 35 pounds or more into their rucksacks and then march distances up to 10 miles long. The Spartan Race, Veteran’s Day 5K, and other campus-based physical events are examples of training sessions we partake in that involve the community.

Physical Readiness Training must also be done on an individual basis, beyond the requirements; if not, it is reflected in our physical fitness scores. Most cadets participate in weight training sessions, as individual level of strength is of paramount importance because cadets are expected to carry the weight that their specific military branch requires. Weight training sessions are done on off days as PRT on Mondays, Wednesdays, and Thursdays are slanted toward endurance rather than strength. As future leaders, we are expected to be, arguably, the most durable soldier on the battlefield – both physically and mentally – because officers are decision makers. The fatigue you endure during field training, or specifically on combat missions while deployed, may affect critical thinking and decisiveness.

“ As future leaders, we are expected to be, arguably, the most durable soldier on the battlefield – both physically and mentally – because officers are decision makers.”

Given the environment we’re training for, there may be severe ramifications if cadets’ self-confidence is low, or if their platoon’s confidence in them falters. Therefore, physical fitness, while directly affecting mental fitness, is bolstered by classroom style instruction to ensure confidence through knowledge. Classroom instruction sections allow future officers to understand the different principles of leading soldiers. Courses entail learning emotional intelligence, the bases of power, how to motivate soldiers, and how to plan and execute missions. This carries over into field training, where you have to accomplish missions in a controlled setting to build confidence and decisionmaking skills. Not only does this allow you to adapt to the task at hand, but it promotes trust among your soldiers. Knowing and understanding different battle drills, maneuvers, formations, and reactions are pivotal in the creation of this trust. Additionally, training exercises help develop muscle memory, which carries over to reacting quickly and efficiently to stressful situations. Leading soldiers requires both physical and mental strength; you truly cannot have one without the other. ROTC teaches us that being the most physically fit or the most mentally capable does not necessarily translate to being the best. It has to be the combination of the two, so you can operate at peak performance. Everything I have learned in the past few years as a cadet comes down to one thing: practice like you play.

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GET THE LOOK Healthy It’s time to turn the tables on the obsession with skinny. By Jessica Piro

According to Kate Moss, “Nothing tastes as good as skinny feels.” Personally, I don’t think she could be more wrong. For instance, warm chocolate chip cookies, pizza, nachos. But that quote is a mindset that influences most of our generation. I can admit, it is something I’ve said to myself multiple times. Our society is obsessed with skinny. As a high school student, I was always comparing myself to my friends. They were active, fit, and all involved in sports. I had the urge to get involved in sports so I could gain a similar look, so I joined the swim team. But I resented getting up early to go to the weight room for an hour, on top of swim practice for two more hours. After I graduated, I stopped working out all-together. Fast forward to the end of my freshman year of college and I was struck with the harsh reality of the very real

“freshman fifteen.” That summer, I became dedicated to working out consistently and made a commitment to being healthy again. Overtime, the practical fitness goals I had while swimming were eradicated by a separate, aesthetic desire – an obsession to look good, look, thin, and look like what I “thought” I should. It is estimated that twenty million women and ten million men will suffer from an eating disorder at some point in their lives, according to the National Eating Disorders Association. Social media has fostered the pressures to look a certain way, which has become particularly frustrating in the current generation where the beauty standard requires a tiny waist, large breasts, and an even bigger backside – an unrealistic ideal women are expected

“ Despite long, strenuous hours dedicated to cardio, I was never satisfied with what I saw in the mirror.”

WHAT THE HEALTH

to achieve. Women go as far as to have surgery to attain the carefully created facade of the ideal women. As I scroll through Instagram I begin to wonder: “why don’t I look like that? I work out, and I eat healthy, so what is wrong with my body?” And I’m not the only one who thinks this way. Driven by my negative mindset, I began to workout on the elliptical every day in attempt to change my appearance. Despite long, strenuous hours dedicated to cardio, I was never satisfied with what I saw in the mirror. I sought out different workout guides, desperately trying to find one which would finally give me my ideal body. Eventually I stumbled upon a fitness community that instead encouraged me to change my fixed attitude on fitness. On Instagram, I discovered many different health and fitness accounts devoted to teaching girls the health benefits of various workouts void of aesthetic focus.

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“ It’s all about focusing on all the things your body can do instead of all it is not. Your legs take you from point A to point B. Your arms help you lift things. Your core gives you good balance.”

These accounts followed one another and promoted their varying workout routines while also supporting one another’s individual fitness goals. After researching fitness accounts, I started a weightlifting program that focused on building strength. Instead of simply getting skinnier, I found that the routine provided more benefits in comparison to the lengthy hours I spent on cardio machines and in adjusting my routine- one more suited for my personal well-being – I felt drastically better. I discovered a newfound love for the gym because, for the first time, I felt good about going, in contrast to the exhaustive feeling I had grown accustomed to due to extensive cardio I kept forcing myself to do. It’s all about focusing on all the things your body can do instead of all it is not. Your legs take you from point A to point B. Your arms help you lift things. Your core gives you good balance. This information seems obvious, but the simplicity becomes lost when the end goal is unachievable.

By abiding by today’s beauty standards, we forget to appreciate the body we are given, and stray away from practical goals of good health. Following Instagram accounts that promote healthy bodies over idealized bodies has structured my fitness journey. Accounts such as @gracefituk and @chessiekingg focus on setting attainable goals for personal strength through the idea of loving yourself as you are. I commend accounts for honest transparency in posting unconventional, un-posed pictures, or shots that most people consider unflattering, yet show genuine happiness, and so should all young women. The key: happiness is what matters. Health and happiness are powerful on their own, but most potent when combined. With society’s ever-changing beauty standards, it is nearly impossible to set goals based on an aesthetic. By fueling your body with the right food and setting realistic fitness goals, you can uncover a positive attitude that will guide you down the path that is right for you. In the end, health and happiness are your best aesthetic.

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Pressed for Time The early bird gets the worm — Unless you don’t want to by Caitlin Johnston

t’s 6:30 a.m. My alarm is screaming at me to get up and get this over with. I think to myself: “Why do I do this? Why do I wake up so early for a workout?” I groggily get out of bed and get ready for the gym. It isn’t until I get to the gym that I realize exactly why I go at the break of dawn. The perfect way for me to wake up in the morning is to work-out. After that early morning cardio and bodyweight sesh, I am ready to seize the day. This isn’t the case for everyone. As college students, routines are difficult to establish when schedules vary from day-to-day, semester-to-semester. Just when you think you have a routine, it all gets flipped around, and following schedules are hard when workouts depend on personal preference. Choosing the optimum time of day to workout boils down to two main factors: time and injury prevention. Ultimately, the two go hand-in-hand. For those who wish to focus more on cardio or fat burning, mornings are an optimal choice. Those looking to build muscle and bring out the heavy weights benefit later in the day.

WHAT THE HEALTH

Properly warming up your muscles for heavier weight training is crucial to avoid injury, which is why weightlifting is better as an evening workout as muscles are already warmed up from being awake all day. “A warm-up is necessary to prepare the body for exercise,” according to a journal from the American College of Sports Medicine. On the other hand, while warming up is important in every exercise, cardio workouts in the morning boost energy throughout the day. ACSM also recommends that you “identify a time each day when exercise will be the least disruptive. This could mean a morning workout some days and an evening workout on other days.” Set aside a time when planning your day to avoid rushing through a workout, which can further cause injury. In a world that seems dead set on pushing the early bird agenda, you may have heard that working out near or right before going to bed can disrupt sleep, but this is not the case for everybody. Most people sleep better after having worked out at some point during the day. “For many other people, the option of late-day exercise may open up healthy new horizons,” says Shawn Youngstedt, a researcher at the University of South Carolina. “We have very busy lives now. For a lot of people evening is the most convenient time.”

It comes down to what is best for you and your body. Becca Shepard, a sophomore Marketing and Retail Management major at Syracuse University, says she prefers the evening workouts, allowing her class schedule to dictate her routine. In order to figure out the best time, she recommends making a list of priorities. “Do the things you need and want to do first, because then you’ll be a little bit more motivated to get to the gym and have a better workout,” says Shepard. On the other hand, Christina Borza, a sophomore English and textual studies and psychology dual-major at SU, says she prefers the morning workouts. “I like being able to get it out of the way without interrupting my daily routine,” she says. Borza finds that warming up her muscles with some cardio in the morning helps prevent injury when weight training later in the day. “I try to keep my workouts in the morning moderate to avoid hurting myself and I always have to stretch and do cardio sessions in order to warm up my body,” she says. They key to all workouts is to listen to your body. There are advantages and disadvantages to both morning and evening workouts. Never force or rush through a workout. Be careful to avoid injury by properly warming up. Planning out your day and making enough time for the things you need to do can benefit both your mental and physical health. Your body will thank you.

FEATURES

WHAT THE HEALTH

FEATURES

FITTING INTO YOUR GENES When I asked mama to borrow her jeans, I was thinking denim By Sara Caywood

e’ve all been there. Standing in your mom’s closet as she gives you her hand-me-down clothes. She might give you a sweater, a hat, or a pair of jeans. Quite a few years ago, she also gave you almost 10,000 genes. People may tell you that you have your father’s chocolate-chip eyes, or that you and your mom could be sisters. This is because we receive many of our looks, habits, and distinguishing features from the genes they pass onto us. Besides just the color of our hair, the shape of our noses, and how we measure up to an NBA player, our genes a contributing factor to our weight. Genes, for example, can affect our appetites, our metabolism, our food cravings, our tendency to eat when we’re stressed out, and even our sense of fullness. These effects may be small or large, but everyone is impacted by genetic influence where weight is concerned.

Genes can also affect our body fat distribution, meaning that our genes sometimes determine the areas in which our bodies frequently store weight (read: the female figure as an hourglass, pear, or apple). Subsequently, this means genes can also play a role in which areas of our body are easier to keep toned. Some women, for example, have a waist line that always seems to be tucked neatly into the band of their jeans, but their biceps might seem to hold on to extra fat. Genetic influence on our weight is similar to how we experience body fat distribution. Research cited by Harvard Medical School states that genes can have as low as a 25 percent influence on someone’s predisposition to becoming overweight. If both of your parents are overweight, though, you could have as high as an 80 percent chance of developing obesity.

While genes can have significant effects on these areas of our health and well-being, it is important to remember that genetic influences on weight and weight disorders are specific to each of us as individuals. Your best friend since high school may be able to put away cookie dough ice cream, barbeque chicken wings, and pizza bagel bites like it’s nobody’s business and look as if she lost five pounds. But, like our mothers told us, that is just because everybody is different. Yes, some of these facts and statistics are scary. But don’t crawl under your covers with Netflix and a bag of Flamin’ Hot Cheetos just yet. There are many examples of people proving that genetics don’t have to define what you look like. Celebrity trainers, athletes, and college students like us make conscious efforts every day to defy the genes they were given in order to achieve their body goals. In fact, some of the most athletic people

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trace back their discipline for clean eating and exercise back to a predisposition to hold onto fat and an affinity for junk food. Maria Laudico, a pharmaceutical sciences major at Ohio State University, recognized that her genetics were not on her side when she was a high school sophomore. Inspired by the documentary “FED UP,” Laudico gave her diet a reboot, eliminating all processed sugar and junk food from her pantry. “I have never been happy with the way I look,” Laudico says. “I kept everything in mind in the documentary and actively think of what I want to achieve and how I want to look constantly.” Additionally, Laudico trained her body to respond to environmental factors that could help her achieve a leaner physique. “I stopped doing school sports,” Laudico says. “I joined a gym and started doing weight training, which really helped with overall toning. I found out that was the best workout for my body personally.” It’s true that Laudico is just one college girl who didn’t like the image that stared back at her in the mirror. But it led her to make choices that prevented her genetic makeup from defining how this image looked for the rest of her life. This brings us to one other aspect of our weight that genes control: how our body responds to changing diet and activity levels. Now, you may be thinking that this means spending hours trying to figure out what machines at the gym actually help you lose some inches. Or you may be wondering if it’s going to be another century and a half before you can

WHAT THE HEALTH

indulge in cheesecake again. This doesn’t have to be the case. Lynn Brann, a registered dietitian nutritionist and professor at Syracuse University, has found that genes also affect how our bodies respond to exercise and diet. She notes that it is a combination of these environmental factors and our genetics that contribute to our weight. “There are certainly things people can do in terms of exercise and diet,” Brann says. “Let’s take body shape: some women are more pear-shaped. It may not be what they want, but there is only so much we can change in terms of body fat distribution.” Through experience, Laudico realized her body needs a little extra shove; it responds differently to certain diet and exercise choices that work for other girls she knows.    “Some girls have the skinniest body and eat anything they want, but don’t care about it at all and aren’t affected by it physically,” Laudico says. “But if I eat poorly for even just a few days, I see a change in my appearance and I don’t feel my best. I think I have to work a lot harder than some other girls to maintain a similar shape.”   While it is true that our genetics can have some effects on how successfully we can change our looks, Brann says this is not the ultimate determinant in our health and wellness. Brann also says much of the current research available on genetics in relation to weight identifies our hormones and early development as large contributing factors to appetite and cravings later in life.

“In my opinion, a lot of things are shaped in the very beginning,” says Brann. “We’re just starting to think about how [food] preferences are crucial in early stages and how those affect cravings later on.” If you are curious about how your body tends to acquire or hold spare fat, sources such as the genetic test 23andMe can help you to discover your genetic makeup, though many people don’t need to look farther than the mirror and their families to see the effects of genetics. Still, detailed information could allow you to take actions that are right for your specific gene pool. There are dozens of resources that can help you develop a diet and exercise regime that plays to the strengths of your specific genetic code. For example, DNAFit is a genetic test that helps to create a personalized diet and exercise plan based on the results of a saliva test. There are even several startup companies such as Exploragen and FitnessGenes that tailor meal plans and workout guides to maximize your results. No matter what you’re trying to change, never forget to rock those genes ladies. You have to work what your mama gave you.

FEATURES

Insta

Improvement Selfies, sales, and social media madness By Caryn Corliss and Jillian Agostino Reporting by Madi Beumée

pening up Instagram is a pretty typical occurrence for many people. It is done mindlessly, used to fill time before lectures, while waiting in lines, or immediately after waking. Tapping that sunset icon ultimately results in an assault of imagery – everything from an enticingly styled latte, or views of city streets and country sides, to friends studying abroad, to, of course, selfies. Selfies, selfies, and more selfies! Angles, edits, filters, and captions are all taken into consideration when sharing a “post-worthy” picture to our social media accounts. This simple action of sharing a photo is so dramatic because it determines our ability to fit in.

Many people today feel compelled to curate an online presence that showcases everything from their accolades to their social status. A mini museum encoded into the cloud communicates to anyone who wants to know how many friends we have, how many parties we go to, or how flat our stomachs looked at that one tailgate. And while social media originated for social audiences, there are more explicit pressures tied to online presences for students today. Social media profiles and follower counts are often times assessed by future employers or part of job and internship applications, especially those that pertain to social media positions. Some positions are dependent upon being internet savvy, as demonstrated by follower count. It’s no wonder then that so many people are putting in so many hours to appear a certain way.

“ Many people today feel compelled to curate an online presence that showcases everything from their accolades to their social status.”

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Despite her strife, her social media never reflected her struggles. “Here I am on Instagram,” Kellett says, “posting Halloween pictures with my friends, cheering on the Ducks at home football games, cutting down a tree with my roommates, and performing with my dance team.”

ill Kellett, a sophomore architecture student at the University of Oregon, is all too familiar with the pressure to manipulate her online presence to be prestine, even if her life was not. “During these first few months of my sophomore year, I was pushed – hard,” says Kellett. “My architecture studio started to consume me. Starting week three, I spent twelve or more hours per day working on my final project in studio. I thought about it every waking moment, then when I went to sleep those thoughts transformed into nightmares.” The toll of her rigorous academic schedule began to create cracks in her social life and well-being. She was pushed to her absolute limit. “I started walking home from studio at 2 a.m., 3 a.m., 4:45 a.m., then waking up at 7:30 a.m. for class the following day,” says Kellett. “I felt myself becoming numb. My social life sort of plateaued.”

WHAT THE HEALTH

“ In the image inundated world of today, appearance is everything.”

In a world that is accented by framing, filters, and editing apps, we have control over the ways we appear. And in the image inundated world of today, appearance is everything. Social media dictates our beauty standards. Gone are the days when movie stars and fashion magazines demonstrated the ideal body type for women; the role corporations and film studios played has moved into the hands of citizens around the world. While we still look to our idols for inspiration, our depictions of beauty are now also coming from people supposedly like us. It makes them even more surreal, blurring the lines between art, commercial, and reality. “This phenomenon is cultivated by this social pressure that says we need to be beautiful and be so put together all the time,” Kellett says. “I myself have thought about this a lot, and I feel so fed up and tortured when I see these half-truth posts.” There is a lot at stake when we make the decision to create an online presence. It becomes a second reality, vying for our concern and attention. When we want to scroll through posts to see what the world is up to, and all we see are flawless images of unblemished actors, models, even friends and family, we are led to believe that everyone’s life is glamorous and perpetually happy except for our own.

This false perception can be a physical detriment to mental health. A study conducted by the University of Pittsburgh School of the Health Sciences found a correlation between social media use and depression. “In 2014, Dr. Primack and his colleagues sampled 1,787 U.S. adults ages 19 through 32, using questionnaires to determine social media use and an established depression assessment tool,”

“ There were significant and linear associations between social media use and depression...” the study says. “There were significant and linear associations between social media use and depression whether social media use was measured in terms of total time spent or frequency of visits…compared with those who checked least frequently, participants who reported most frequently checking social media throughout the week had 2.7 times the likelihood of depression.”

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Teenagers and young women are constantly exposed to Instagram pictures of perfectly posed models. Many of these models have skewed proportions: larger thighs and butts despite their penny thin waists and jutting clavicles. With this image in their heads, the audience of young women may overwork their bodies with the goal of transforming into what they see on the Internet. As we are not all made the same way, this can be an extremely toxic practice. Eating habits and daily routines may be misconfigured, all in the hopes of perfecting an image they see constantly via social media. Some social media sites even go as far as to promote disordered eating. “Several social media researches have directed their efforts to the examination of pro-eating disorder content, which advocates both anorexic and bulimic behaviors as a valid means of losing weight,” according to a report on the impact of “thinspiration images” conducted by Madeline R. Wick and Jennifer A. Harriger. Constant exposure to these pictures online can trigger a lot of negative emotions. This is a horrible impact that social media has on adolescents. Anxiety and fear is so highly endured, to the point that they need professional help. The South Carolina Department of Mental Health estimates that around eight million Americans suffer from an eating disorder – seven million women and one million men.        Social media can be just as much about branding as connecting with peers. Many people turn to social media to demonstrate their performance or attributes. In addition to models advertising their image with this relatively new platform, young women with high follower counts are paid by companies to endorse their products. Despite FCC regulation, advertisements can be deceptive, often times masquerading as a casual social media content.

“ Unless you have millions of dollars to spend on private trainers, gym sessions, and personal chefs, you need to keep a realistic idea of what healthy looks like on you.”

Kim Kardashian is one out of the thousands of examples. With her 108 million followers, Kim Kardashian gets paid thousands of dollars to promote and endorse “healthy” products on her Instagram account. When she shared a photo of herself next to a bag of FitTea the post alone garnered 965,095 likes. The idea is that opening up your Instagram account and seeing Kim Kardashian’s “flawless” figure next to a bag of FitTea will make most people want to drink this tea in order to look like Kim. Kim Kardashian’s entire life revolves around social media and her followers. Her career is dependent upon having high followers and posting selfies of her scantily clad body helps her achieve this. For most people, working to look like Kim Kardashian would range somewhere between a second full-time job and an impossibility. Unless you have millions of dollars to spend on private trainers, gym sessions, and personal chefs, you need to keep a realistic idea of what healthy looks like on you. It is up to each of us as individuals to determine our threshold for social media consumption. If you do not want to give up the photos, adopt a critical frame of mind when looking at them. We as consumers dictate the market, and if we can discontinue all of the overly promoted models that we see on Instagram, we can see a future with confident, strong women who do not believe the false accusations that social media makes about what the ideal body should be. To truly make a change, believing in yourself and not listening to what others are saying around you is the only thing you need. Our goal should be to stop blindly trusting what we see on Instagram. There is an undeniable artistry to making Instagram work for you. It is not inherently insidious, but it is complicated and time consuming, and along with our world, ever changing. Being aware of this can help audiences more accurately frame reality. “Just because someone looks like they are happy and carefree, doesn’t mean that they aren’t struggling the way that you are,” Kellett says. “Why are we so afraid of letting people know that our lives aren’t perfect?”

SPRING 2018

FEATURES

BRAIN ON TERROR

FEATU How an age of terrorism has affected a generation By Thomas Beckley- Forest

WHAT THE HEALTH

FEATURES

URES SPRING 2018

FEATURES

ate on the night of November 8, 2016, Jane Brown, [whose name has been changed for confidentiality purposes] got a phone call. Brown, a practicing trauma therapist from Western New York, was in Florida at the time, attending a conference in Naples. She had just watched Fox News’ broadcast of the election results in a hotel bar. She sat there, stunned, as the results kept rolling in, redder than the wine she’d been drinking all evening. “I couldn’t believe it,” she says. But the night had more in store for her. The call was about one of her clients, a transgender person recently admitted to her facility as a high-risk patient. After hearing of Donald Trump’s election victory, her client had made, almost successfully, an attempt on their own life. Though the client survived and was eventually discharged from the facility, the trauma of the election refused to fade. They still feel, Brown says, personally affected by everything Trump does. That’s only one example. “The #MeToo movement was another one that many people felt so triggered by because it dredged up old traumas,” Brown says. “Even with responsible news coverage, it’s about the oversaturation of it. It’s how it’s in your pocket, how it follows you around.” That saturation is at an all-time high. In June 2017, the Pew Research Center released survey results that found 85 percent of all adults in the United States get at least a portion of their news from a mobile device, up from 54 percent in 2013. Meanwhile, 94 percent of adults in the 18 to 49 age group already get their news from mobile devices.

WHAT THE HEALTH

“ Even with responsible news coverage, it’s about the oversaturation of it. It’s how it’s in your pocket, how it follows you around.” Those margins continue to increase daily. The result? When a news event breaks, like a controversial government decision or a violent catastrophe, almost all of us get little alert pings, and whether we try to or not, most stay tuned into the chattering aftermath and inevitable backlashes through mobile apps like Facebook. The effect, Brown says, is a collective sense of imminent conflict, or “impending doom.” “The worst part has to be the confusion,” says Courtney Heritage, a sophomore at Syracuse University in the College of Arts and Sciences. “I feel like I get whiplash every time something happens, like with these mass shootings. With bias coming from so many different outlets, you hear really extreme stuff and you don’t always know what to believe. That’s really jarring. It leaves me feeling very…somber.” Despite the immense stress of the news cycle, Brown says outright avoidance of the things that trigger our traumas or make us feel unsafe is not necessarily advisable from a treatment perspective. The reality is that in today’s environment, a total news blackout is almost completely impossible. The smartphones aren’t going anywhere.

“We’re all dependent on them,” Brown says. Anyone who’s in a class of people that feels targeted — non-white minorities and immigrants have more of a tendency to feel like their world is becoming a little less safe. “When working with someone, I think, ‘How can we limit your exposure?’” Brown says. “But that person might feel like it’s almost dangerous not to know the latest.” From a professional counselor’s viewpoint, this complicates the treatment of more extreme cases. The constant prodding of a trauma can paralyze someone’s life or compel them to end it. But it has implications for the mental health of the broader public as well. Since the Center for Disease Control published its groundbreaking study on Adverse Childhood Experiences (ACE) in 1998, the mental health community has been coming around to a more expansive understanding of how trauma echoes through the lives of American adults. One of the ACE study’s innovations was to expand the definition of an adverse childhood experience. Aside from the far-reaching effects of physical or sexual abuse, the study showed that far less drastic ruptures in a child’s social or emotional life can degenerate into serious neuroses in adult life. The landmark study defined several different types of ACEs, though it neglected to address the role of race and economics in childhood trauma, an oversight Brown says has drawn fierce criticism.

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What it boils down to, according to Brown, is that 60 percent of American adults have at least a neural template for freaking out in the presence of a traumatic stressor — and the mass media provides plenty of them. “You have so many people walking around with this inside them, and a news cycle that is loaded with threat,” Brown says. “It is a recipe for an epidemic of disturbance.” If avoidance is a logistically implausible or ineffective way to deal with the stress of mass media, what can people do to cope? Brown says to start with addressing that feeling of helplessness at the root of it all. Considering the political and social dimensions of the topics in the news which people seem to find most distressing (terrorist attacks, mass shootings, hate crimes, extrajudicial killings by police, the current administration), that may take the form of participating in activism. That was certainly the case for Sam Norton, a senior advertising and psychology dual major at SU. He had spent much of 2016, when the election cycle was at its most feverish pitch, somewhat removed — that summer he’d been hospitalized for two months after a troubling medical diagnosis, recovered, and then flew out to London to spend his fall semester abroad. It was from this place of personal isolation — laid up in a hospital ward, and then alone in a foreign city — that he watched events unfold in the U.S., through increasingly hysterical media coverage.

But it was also a time of what Norton describes as his “radicalization” — reading revolutionary literature, fooling around on ideological meme pages, and taking electives that helped him understand the context of what was going on. The day he landed back in the U.S., he got on the phone to coordinate a trip to protest the inauguration in Washington, D.C. It was the first protest he had ever attended. He has since been involved with several activist groups in the Syracuse area, and writes a weekly column for The Daily Orange that approaches the news from a far left, anarchist perspective. “One of the most important things activism does is it gives you a community of people who are determined to stand up for themselves,” said Norton. “It also gives you a sense of purpose and of self-worth. Getting involved in activism, you instantly have this support network, and you have things to do, all the time.”

“ You have so many people walking around with this inside them, and a news cycle that is loaded with threat,” Brown says. “It is a recipe for an epidemic of disturbance.”

SPRING 2018

FEATURES

e h T f f O

d i Gr ulemon With Lul Cohen Photos by Katie

WHAT THE HEALTH

FEATURES

SPRING 2018

FEATURES

Photo by BrontÃ« Schmit

Cyrus Farr

Olamide Ogunlowo

Active Jacket Switch Up Short Metal Vent Tech SS

Fast and Free Tight II Nulux Wild Twist LS Speed Up Bra

WHAT THE HEALTH

Ali Serling

Larry Stansbury

Scuba Hoodie IV

City Sweat Zip Hoodie

FEATURES

2 3

Larry Stansbury

Olamide Ogunlowo

Commission Pant Classic 5 Year Basic LS Henley

Love Tee Scuba Hoodie IV Align Pant II

Ali Serling City Sweat Zip Hoodie Wunder Under Crop HR

SPRING 2018

FEATURES

Photo by Brontë Schmit

Ali Serling Slide With Me Bra Align Crop Brunswick Muscle Tank

WHAT THE HEALTH

Larry Stansbury Great Wall Pant 5 Year Basic T

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Cyrus Farr All Town Buttondown ABC Pant Slim

SPRING 2018

GET WELL

Reading Your MIND Turn the page on mental health with these recommendations: By Julianna Whiteway

nowing at times you are not the only one who feels and thinks the way you do can bring relief, while bringing some encouragement and support. As the semester is winding down, it comes with mixed feelings. I can’t help but wonder if my thoughts of discouragement may prevent me from spending time with classmates or from challenging myself. At times, our mental health can be distracting. You might have looked online for articles while experiencing feelings of anxiety or desolation, but it’s hard to find the tips you need. What the Health compiled a list of books and podcasts to hopefully provide some encouragement, comfort, and help you understand the unique feelings associated with mental illness.

READ ME

Hi, Anxiety By Kat Kinsman “You can suffocate in your own shame over things that are simply a part of you.” Kat Kinsman offers relatable stories, humor, and compassion to deal with the effects of anxiety. In the book, she shares her struggles of being diagnosed with generalized anxiety disorder at 14. Her words are honest, vulnerable, funny, and often painful yet refreshing. This book brings you into her world by documenting her struggles with anxiety and depression. In doing so, it gives readers a better understanding of their own struggles. You may see yourself through her personal accounts, whether you deem your troubles to be large or small.

READ ME

Reasons to Stay Alive By Matt Haig

How to Be Happy (Or at Least Less Sad): A Creative Workbook By Lee Crutchle

Why depression is hard to understand: “It is not ‘feeling a bit sad … At worst you find yourself wishing, desperately, for any other affliction, any physical pain, because the mind is infinite, and its torments--when they happen--can be equally infinite.” This memoir offers inspiration while going through five sections of: 1) Falling, 2) Landing, 3) Rising, 4) Living, and 5) Being. It’s a moving read not only for those who are struggling with their mental health, but also for family and friends seeking to understand depression and anxiety. Readers may cry as some of the stories are painful and encourage reflection on their own experiences. Others will find it comforting, humorous, and hopeful.

“This book cannot fix you, and it cannot make you happy. The good news is that no other book on the internet can either, but you already know that. Because you know, deep down, that no self-help book can make you happy. Just like you know, deep down, that you can.” A book for those who are drawn to creativity. It’s laid out in an inviting, less formal way to help the reader see things from a different perspective. It’s an alternative to journaling and can improve self-awareness. Through its visual construction, it encourages the reader to work on positive thinking and have a better understanding of themselves.

ith popularity continuing to rise in this medium, podcasts are an easy way to feel connected to a community. Plus, there are always episodes to look forward to and you can subscribe or download as you please. Heres a few focused on mental health:

PODCASTS

Food Psych With Christy Harrison

Happier With Gretchen Rubin

PODCASTS The Hilarious World of Depression With John Moe

The Mental Illness Happy Hour With Paul Gilmartin SPRING 2018

GET WELL

FACING THE

VORTEX T

hink about an average day in your life. You wake up, and what do you do? You immediately check your phone. In fact, your phone probably woke you up with it’s handy alarm app. What do you do next? Maybe you check your emails or watch YouTube on your computer over breakfast, or perhaps you scroll through Instagram. And that is just the start to a day that will inevitably be filled by the constant presence of technology. But could this constant presence actually be an addiction? Unlimited access to technology can be extremely useful, however, constant exposure to games and social media can initiate an obsession. One in eight Americans now show signs of screen addiction as of 2006, according to addiction.com. Part of the cause stems from the 71 percent of Americans over the age of 18 that sleep with an electronic device next to their bed or even in their hand. Screen addiction occurs as frequently as any other addiction, triggering withdrawals that can cause stress, sleeping disorders, depression, and highs that are linked to a euphoric feeling while surfing the web. It leads to a loss of interest in activities that do not involve a computer, phone or other form of technology, according to addiction. com. Children are recieving technology at younger and younger ages creating an argument that this could be a reason why fewer children now play outside and socialize in different ways.

“1 in 8 Americans now show signs of screen addiction” Tech doesn’t just affect our interactions. Recent studies show that technology affects the soundness of our sleep, according to a 2015 Huffington Post article. Using your phone or streaming Netflix is scientifically more disruptive than soothing. The blue light emitted

WHAT THE HEALTH

Always looking for the perfect insta isn’t the only sign of data dependency By Marissa Gusmao

from laptops, phones, and other gadgets suppress melatonin, the hormone in the brain that regulates sleeping patterns. Utilizing these devices also stimulates brain activity. Seeing something either really exciting or really negative tends to stay on your mind and keep you awake for longer than anticipated. Technology also affects our relationships. Many people now resort to online dating sites such as Tinder and Bumble rather than meeting people in real life. These interactions are not only isolating but can also be misleading. It is easy to exaggerate things while chatting through the web, thereby creating unrealistic expectations when interacting in person. For example, Instagram is utilized to “make yourself look cool.” However, the ratio of followers to following hardly matters in real- life situations. No amount of likes will tell you who your real friends are.

No number of likes will tell you who your real friends are.

While created for this very reason, technology also affects communication. The Internet serves as an invitation for miscommunication. There is an inability to express tone in the messages you send and people can easily misinterpret what was meant to be said. Our responses online may rarely reflect our true feelings either. For instance, we may change the wording of a message so that it is not taken the wrong way,

as we are allowed the time to come up with the perfect response. The danger in miscommunication is that a message can be saved or screenshotted with the click of a button, and immediately sent around. Social media has increased gossiping capabilities exponentially. It makes bullying and cruel comments invitable as it eliminates confrontation. While it has its negative attributes, technology is ultimately meant to make your life easier. There have been some incredible breakthroughs such as FaceTime to connect long distance relatives, and online translators to help break language barriers. If you are mindful of how much you use your smartphones and other gadgets, it doesn’t have to wreak havoc on your life. It is important to be aware of these effects and realize if you are being sucked into the ‘vortex of screen addiction.’ There are many ways around the issues presented. In order to avoid conflict with sleeping, allow for a thirtyminute period without technology before going to bed or try turning your phone off while you sleep. It’ll allow your brain the time to relax and unwind, reducing stimulation you’d otherwise have. In order to reduce miscommunication, be sure to designate mediums for different purposes. For instance, use email for professional purposes and Facebook for a quick chat with friends. If you’re taking a break from work to watch an episode or scroll through the timeline, set a yourself a time limit. Reduce online interaction to a minimum if the conversation is important. Choose calling, Facetime, or meeting up in person over a text message in order to insure you’re establishing real, meaningful relationships. Alternatively, pick up a book or subscribe to a magazine to get the latest drama! Go for a walk or a run to get those steps in. Overall, realize your limits. Technology can be your greatest tool or your biggest obstacle — it’s all about knowing how to use it.

GET WELL

SPRING 2018

GET WELL

FOUR YEAR n

D By

tu Ma

ne night over spring break, my younger brother approached me asking for help on an assignment he had been given for his high school English class. The assignment was to write a hypothetical college graduation speech discussing what they had learned the past four years, advice they had for their fellow graduates, and experiences or revelations that were memorable. As a 16-year-old, the only things my brother knew about college were what the movies had taught him. As I sat there thinking about how to direct him with my own experience, I realized I hadn’t thought about what I would hear at my own graduation. How do you sum up four years in a 20-minute speech? Would they compare us to fish in a pond, saying soon we’d return once again to being small fish out in the real world, or perhaps some other cheesy, yet relatable metaphor? With only a few months until graduation, anxiety and stress is inevitable for college students. We have become accustomed to a regimented schedule of juggling class and homework, extracurriculars, and a social life for the last four years. But after college, that schedule changes, and suddenly class is substituted for a 9-5 job, and extracurriculars transition into the side-job to pay rent. Because let’s face it, being the broke college student doesn’t work in the real world. Graduating college is a major life change and leaving behind “the best four years of your life” to enter the real world can seem daunting and nerve wracking. Worries about the future are normal, however, if unaddressed or left to fester, they can hinder our ability to move forward. The best way to handle stress about graduating is to acknowledge what it really is that you’re afraid of. Elaine Sanders, certified life coach and co-founder of The Stress Experts, says tough love can go a long way in emotional regulation. 48

WHAT THE HEALTH

Sorry, but we’re going to have to talk about graduation.

“Ask yourself, ‘What is this emotion doing to help me solve my problem? Is anxiety getting me closer to a solution?’ If you determine that your current emotion is not serving you, but rather hindering you, intelligently pick up the reins of your emotions and direct them somewhere more effective,” Sanders says. For many college students, concerns fall into two categories: career and friendships.

Career Throughout college, we’re constantly asked what we want to do after graduation, and for a while, the answer was simple: I’m majoring in this, and I want to pursue a career in that. But after having our lives essentially planned out for us from when we’re born until when we graduate, it’s easy to feel this sense of “what now?” when asked about future plans. Post-graduation depression is an unofficial diagnosis that refers to the idea that recent graduates have motivation issues, long bouts of sadness, and other overwhelming feelings, according to an article by The Washington Post. Students are not only struggling with the idea of starting their career, but are additionally tasked with handling the stressors of apartment hunting, adapting to a new city, and paying off looming debt. Sanders says that the best way to combat the unknowns of life after graduation is resilience; the challenges in front of you are never as big or as hard as you make them seem in your head.

“Think of resilience like a rubber band. A resilient rubber band can stretch and spring back. A rubber band with poor resilience will either break or not return to its shape,” Sanders says. “Self-training in emotional and energy regulation will give students the skills to flow through life with ease and composure.” Resilience in terms of a career means realizing that while the end goal is to have a successful career, we are not defined by our job. While some of us may end up loving our first job, and spend years rising the ranks, we’re not all going to start our careers in the place we want to. Landing a job after college is an amazing feat, but in the grand scheme of things, it is only a stepping stone in our career. Though our first “real-world” job gives us confidence in our abilities and allows us to explore our passions; remember, your first job is certainly not your last. The rate of unemployment for college students is only at 2.5 percent, shattering the idea that college graduates have a high likelihood of being unemployed, according to the US Department of Labor in a study published January 2017. Landing a sweet gig won’t necessarily define your career but neither does graduating without a job offer. Everyone has different timelines in life, and sometimes it’s better to wait for the right opportunity to come along. Recent grads must remember to refrain from comparing themselves to the lives of others. It’s easy to watch former classmates land jobs and look on with envy. Instead, try changing your outlook. Focus on things you can do to further your

“ Worries about the future are normal, however, if unadressed or left to fester, they can hinder our ability to move forward.”

GET WELL

RS LATER career – whether that’s networking, taking an online certification class, or exploring new interests. The most important person in your life is yourself.

Friendships Even before I arrived at Syracuse, I constantly heard that college was where you’d meet your true friends for life. I always found this to be silly, and I never believed I could replace the best friends I had made throughout middle and high school. As I became more involved on campus, I realized I was forming genuine connections with those around me. The beauty of college is being able to see your friends constantly – whether they’re down the hall, or down the street. However, after college it’s common for friendships to be pulled in different directions. As jobs, graduate school, and family carry us all over the world, suddenly we’re full-time employees, not full-time friends. One of the best ways to combat the stress of losing college friends is to celebrate and honor the friendships you’ve had. Before leaving college, sit down with friends and talk about what life will be like after graduation. It’ll help nervous students realize they’re not alone in the fears they’re facing. During my junior year of college, I lost connection with many close friends after their graduation. I used to refer to graduation as the terrible “G word” because I was afraid of figuring out what to do without them. On the outside, I was proud and supportive of them, but on the inside, I felt a selfish sense of loss. The summer leading up to my senior year, I made it clear to them how much I’d miss them, and how

we’d always stay in touch. For a while, I did. But when spring break rolled around, I realized the faults in my approach to the situation. Instead of jetting off to Miami and Cancun with my friends, I had stayed home for a job interview. Throughout the week, I received a plethora of texts and snaps saying the same thing: “We miss you, and we wish you were here.” It made me feel missed, but as the week went on, they became more of a nuisance than reassurance – and I had done the same to my alumni friends. Making someone feel missed can often do more damage than good. While we may not realize what we’re doing, we can’t fault our friends for having new lives without us. You’ll always have amazing memories together, but you can make new memories as well. It was this revelation that has made me say to my friends who still have another year, “I’m a phone call away if and when you ever need it, but this next step without each other is a new, exciting chapter in both of our lives.” After all, as Sanders says, “Change is the only constant.” “Heartfelt appreciation is one of the best ways to build resilience and to be flexible to changing times. Fondly remembering the past with genuine appreciation can build a solid present and future, without getting sucked into sentimentality and nostalgia,” she says. Friendships after college are about quality over quantity. While you may not

see these friends as often, it is important to make the most of your time together. This can include traveling, spending a weekend in their city, making time to talk, or simply following along with what’s new in their life via Instagram. By keeping up with the little details or achievements, you show you’re still invested in the friendship. Inevitably, other friendships fade away, which while initially sad and upsetting, allows you to further treasure the friendships that withstand the test of time. While I haven’t graduated yet, the realities of life after graduation are slowly creeping up on me. I’ve spent the past threeand-a-half years denying my time here at Syracuse would eventually come to an end, but the future that we spoke of is now nothing but the present. Every day I remind myself that after graduation we have plenty of options, no matter how down on ourselves we may feel. There are those that are traditional, those that are safe, and those that push us out of our comfort zone. Picking Syracuse was the right option but have the courage to acknowledge that we must accept the coming change. In the end, while we are leaving home behind, our best selves are ahead of us. After all, we’ll always bleed orange.

“ Friendships after college are about quality over quantity. While you may not see these friends as often, it is important to make the most of your time together.”

SPRING 2018

INTRO

DOWN

Yes,

We Cannabis Your doctor’s be B y Emily “Gri

e’ve all experienced that all- too-familiar scent of weed as it permeated our dorm, apartment, or at the parties we’ve attended. Even if you’ve never lit up, the good kush has become a common staple of the college environment. But marijuana is a magical plant for more than lounging around with your friends. Because of its negative stigma, with the lazy and sluggish “stoner sloth” as its poster child, it’s easy to ignore the plethora of medicinal benefits this mighty plant contains. As a society, we’ve neglected nature as a healer, but now new studies are showing support of herbs as powerful medical treatments from adaptogenic mushrooms to sea algae. So where does marijuana fit into this equation? Although mostly known for THC and its ability to produce an existential-like cosmic reaction when consumed, the actual potent and medicinally useful compound that cannabis contains is CBD, or Cannabidiol. CBD has profound effects in treating anxiety, mood swings, inflammation, and insomnia, as well as much more serious conditions such as cancer, seizures, and epilepsy.

st bud

ff ” Griff in

How Does It Work?

CBD contains cannabinoids, a compound that is not only found in kale and broccoli, but in our own bloodstreams as well. When CBD is consumed, it stimulates our endocannabinoid system, a number of receptors in our nervous system that protect almost every organ in our bodies like our skin, digestive system, and immune system. Consuming CBD helps eliminate stress, maintain homeostasis, protect against illness, and enhance mental clarity.

How Can I Use It?

Did you know that marijuana doesn’t need to be smoked or baked into your friend’s latest batch of brownies to have a strong effect? CBD extracted from cannabis can be made into homeopathic tinctures, gentle vapor, topical creams, salves, and pill capsules. It can even be used in cooking when concocting soups, salad dressings, smoothies, chocolate, and lattes. You can incorporate it into practically anything, and it’s utterly tasteless! If you have some free time on your hands, you can use CBD topical lotion to massage sore muscles and relax your body before you hit the hay. Utilizing cannabis and CBD in your daily life as a potent and handy supersubstance can make a difference in how you emotionally feel moment to moment, allowing you the chance to be conscious of your health. So whether you’re smoking a J or digging in on some edibles, the beneficial possibilities of CBD and cannabis are truly dope.

CBD-Infused Lavender Hot Chocolate Ingredients:

1 cup unsweetened plant-based milk of choice (almond and hemp work great; coconut is also delicious but changes the flavor a bit) 1 tbsp. dried culinary lavender 2 tbsp. unsweetened cocoa powder 2 tbsp. maple syrup 1 tsp. vanilla extract 1 dropper-full neutral-flavored CBD oil Pinch of sea salt

Directions: 1.In a small pot, bring milk just to a boil. 2. Add lavender and cover; let steep for 10 minutes.

3. Pour through a tea strainer or

fine-mesh strainer to remove lavender, reserving infused milk.

4. Blend with cocoa powder, maple

syrup, vanilla, sea salt, and CBD oil. Serve immediately.

Sidebars:

Edibles: — Passes through the digestive system and metabolized by the liver, eventually sending its active compounds to your bloodstream

Vapor: — Vaporizing heats CBD oil just enough

to release its active compounds, avoiding the harmful byproducts that are created with combustion — It doesn’t have to make its way through the digestive system or liver, so the CBD enters the bloodstream faster

Topicals: — Interacts with cells that are nearby

the surface without ever entering the bloodstream — Great for isolated pain relief or to address skin conditions because they can be applied directly to where they are needed most. SPRING 2018

COOL DOWN

GO GETCHA MATCHA Going green to stay lean By Tina Borza

The Hype of Matcha Green Tea

Staying in shape in college while also being able to enjoy late nights out at the bar would be ideal; however, when most drinks are ridiculously loaded in calories and no one enjoys a salad as a drunk snack, the struggle is, as they say, real. Whether you are trying to deplete the damage done from Fratmas or genuinely looking to lose weight — there’s hope. That hope is called matcha green tea, a drink that most foodies are relatively familiar with by now. What’s the hype? Pairing matcha green tea with moderate exercise and a healthy diet is an easy and effective protocol to strip away belly fat and prepare you to whip out the crop tops during darty szn.

Benefits of Matcha

1. Skip the highlight, drink matcha

Matcha green tea is an antioxidant powerhouse, providing more antioxidants than any other superfood. Antioxidants are naturally occurring chemical compounds that prevent aging and chronic diseases; put simply, drinking more matcha better equips your body to better fight against infections and disease. The anti-inflammatory benefits from antioxidants in green tea increase circulation and promote healthy skin.

2. Stay woke

Originally, matcha came to Japan as an aid to meditation practice. According to Matcha Source, monks would drink matcha to remain alert yet calm during long hours of sitting. Matcha is rich in amino acids that promote a state of relaxation and well-being by acting upon brain functions. Caffeine, a natural component of green tea, promotes concentration and clarity of mind without any of the nervous energy found in coffee. Try booting coffee and rallying with matcha for a quick pick-me-up before a study sesh.

3. Naturally purifying

Natural components from tea-leaves, like chlorophyll (not to be confused with chloroform), also serve as a powerful detoxifier, helping eliminate both chemicals and heavy metals from the body, according to Matcha Source. Matcha naturally cleanses the body by purifying it of harmful substances. The rich amount of chlorophyll in matcha makes it a superior daily detox in comparison to other green teas.

Tips for Matcha and Weight Loss 1. Pre-game with matcha!

The active catechin (antioxidant) in green tea, EGCG, boosts levels of cholecystokinin, a hunger-controlling hormone. To fully receive the benefits of the hormone and limit hunger desires, try drinking a cup of matcha 30 minutes prior to a meal. Based on Joy Y. Kiddie’s meta-analysis of the Role of Green Tea Powder (matcha) in Weight Loss and Abdominal Fat Loss, matcha mimics the actions of insulin assisting the body’s ability to breakdown glucose.

2. Early and Often

Fasting overnight followed by green tea intake prior to the first meal of the day allows for the best possible absorption of ECGC, according to the International Journal of Molecular Science. Sipping on tea first thing in the morning and often throughout the day decreases appetite and boosts energy without overstimulating, leading to a productive day with no crash!

3. Spike Your Smoothie

Add matcha green tea to a protein smoothie! In a study presented at the North American Association of the Study of Obesity, research ers found that regularly drinking smoothies in place of meals increased a person’s chances of losing weight and keeping it off longer than a year.

Add Matcha to Your Diet With This Simple Recipe: Vanilla Matcha Protein Smoothie

Ingredients 2 tsps. matcha green tea powder 2 scoops vanilla protein powder 1 frozen banana 1 cup of spinach 2 tbsps. low fat Greek vanilla yogurt 1 cup almond milk ½ cup ice (Optional) Add vanilla extract for additional flavoring Preparation Place all the ingredients in a blender and blend until smooth Prep Time: 5 minutes

COOL DOWN

NOT WORTH SWEATING OVER There’s a reason it’s called a WORKout By Dom Martello

ollege; noun, a place where time seems to be forever limited. Balancing class work, homework, friends, fitness, and time for self-care can be a tricky act. Often times many students neglect their workouts, using “a lack of free time” as an excuse, but when it comes down it, efficiency is the key to maximizing your valuable time at the gym. It’s called a workout for a reason. Workouts are wasted when you’re not specific about your goals. According to fitness journalist Astrid Swan, there are three important factors to an effective workout schedule: consistency, frequency, and efficiency. Finding a balance between these three guidelines can help shape your workout to best fit your desired goals. Finding a plan that fits your needs and makes you feel good doesn’t necessarily require a routine that demands three-hour workouts, six days a week. Workouts should be smoothly integrated within your lifestyle. Working out 2-3 times a week for two and a half hours can be as effective as working out five times a week for an hour and a half. It all depends on your efficiency.

“ According to fitness journalist Astrid Swan, there are three important factors to an effective workout schedule: consistency, frequency, and efficiency.” Whether you have an intense, regular cardio routine or a heavy lifting schedule, ensuring that your sleep cycles and dietary habits are working together will propel you towards accomplishing your goals. If you’re unsure of where to start, there are a myriad of apps that can help you find a plan for free, such as MyFitnessPal or MyPlate, both great for finding where your goals and diet meet. It’s crucial to know what you’re trying to achieve with your body type. Following fitness blogs and exercise “gurus” on social media can be a great discovery tool. Just be sure you do some research before trying any new exercises. Always research before you try something new! For example, in the Men’s Fitness article “10 Practically Useless Exercises,” Lisa Ann Smith points

out a certain “invalidity” to the chest press machine. While not entirely correct, her point is that the machine actually works your shoulders more than your pectorals and, therefore, you shouldn’t do it. When you approach information like this, you must take from it what you will. You can do the chest press as long as you’re using it to get closer to your actual desired results. Ultimately, the biggest waste of a workout is the one you don’t want to do. Whether you’re sleep deprived, feeling sick, or simply unmotivated, forcing yourself to workout is never going to help you get to where you want to be. While it is true that working out can release endorphins, an unsupported and unmotivated workout can actually be detrimental to your physical and emotional health. If you need a day off, take that day to enjoy yourself and realize that there is more to life than simply looking good and feeling gorgeous. Remember, your time in college is limited. Don’t waste that time sweating the small stuff.

SPRING 2018

Go W i By Madi Beumée

u r Flow o Y th

Between busy classes, gym workouts, late nights with your friends, club activities, and inconsistent meals, the college atmosphere can prove to be, well, stressful. Balancing a myriad of stressors can make the one typically consistent thing in a woman’s life, her period, challenging. Whether it’s spotting or managing an “abnormal flow,” the uneasiness of an irregular period, ironically caused by inconsistencies elsewhere, is the last thing a college student wants to worry about. Luckily, there’s a way to better understand this “process” that happens every month. Though unfamiliar to most, cycle syncing, a centuries old practice, teaches a woman how to sync aspects of her life to her menstrual cycle. In understanding how her cycle operates, a woman can learn to balance her hormones, in turn helping to balance emotional status, appetite, and other aspects affected by hormones. Issues ranging from Polycystic Ovarian Syndrome (PCOS), endometriosis, heavy/ uncomfortable periods, low libido, and a range of PMS symptoms can all be improved by adapting our behaviors to harmonize with our bodies. It all starts with understanding the basics. To start, a woman has four different phases of her cycle: Follicular, Ovulation, Luteal, Menstrual. During these four different phases, hormones reach different levels and each phase lasts roughly seven days, depending on your cycle. Additionally, a female’s energy, diet, willingness to socialize and emotions differ from phase to phase. The first phase of the menstrual cycle, the Follicular Phase, is when the body is preparing to release an egg. Behavior and mood is generally positive while being more outgoing and social. The next phase, Ovulatory, is when the egg is being released from the ovary, therefore causing a spike in hormones. Then comes the Luteal phase, during which the lining of the uterus thickens in preparation for egg implantation. Estrogen and progesterone levels are high. Finally, the menstrual phase, where hormonal levels have dropped and the lining of the uterus is shed, therefore causing bleeding.

WHAT THE HEALTH

You’ve heard

What Does Cycle Syncing Involve?

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Due to the fluctuating levels of hormones in each phase, cycle syncing requires listening to your body to maximize fitness, better nutrition, and mental health. If you’re unmotivated to workout, it’s likely not just “fatigue.” It can have to do with your body’s approach to fitness during the different cycles. Due to an influx or efflux of emotions during this time, the body may find certain exercises more comfortable or beneficial than others, which is why you may feel like you’re dragging, or even bouncing with extra energy.

A Smart Girl’s Guide to Exercising with Her Cycle: Follicular Phase

Try light cardio during this time as low hormones may result in low stamina.

Luteal Phase

Choose less vigorous activities such as yoga, light jogging, swimming, or hiking, as your body is desiring something slower at this time.

Menstrual Phase Naturally during this time, your body will ask for rest, therefore light yoga, long walks, or even bike rides are best at this time. You can start to incorporate more energetic exercises at the end of this phase as well.

Ovulatory Phase

Opt for spin, high-intensity exercises, or sprinting because of your higher energy during this phase. According to Alisa Vitti, a functional nutritionist and women’s hormone expert, this outline is just a general explanation of how best to workout during your period. But at the end of the day it is your own individual body that you need to listen to. Feel free to push yourself a little more when you feel up to it and back off more during other stages. Along with your fitness routine, nutrition is crucial when it comes to cycle syncing. Each phase requires different nutritional and detoxification needs. Imbalances in your hormones can be especially triggered by bad food. Though there are specific foods suggested for each phase, focus on eating whole foods, such as roasted veggies, turmeric, or even seaweed, throughout your whole cycle to consistently balance your hormones.

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COOL DOWN

A Smart Girl’s Guide to Eating for Her Cycle:

According to Alisa Vitti, a functional nutritionist and women’s hormone expert, this outline is just a general explanation of how best to workout during your period. But at the end of the day it is your own individual body that you need to listen to. Feel free to push yourself a little more when you feel up to it and back off more during other stages.

Follicular Phase

Choose foods that will metabolize estrogen, focus on sprouted and fermented foods like broccoli sprouts, kimchi, and sauerkraut.

Luteal Phase

Eat foods that will produce serotonin, like leafy greens, quinoa, and buckwheat. Also focus on magnesium-rich foods that fight fatigue (dark chocolate, spinach, and pumpkin seeds).

Ovulatory Phase

Eat foods that support your liver, focus on anti-inflammatory foods like whole fruits, vegetables, and almonds.

Menstrual Phase

Soothing tea (chamomile), avoid or limit fatty foods, alcohol, caffeine, and salty foods.

So, Whats Next?

Everyone’s experiences with their hormones and phases is completely different. It takes time to track your cycle and learn your personal pattern. Apps such as MyFLO allow you to not only track your period, but also track symptoms that come with menstruation. As with any new venture, do your research – you want to figure out what works for you. Most of all, don’t get discouraged! The key to cycle syncing is knowing and understanding your own body. You’ll want to monitor your cycle for at least three months before you can pinpoint the issues you’re dealing with. Lucky for us women (ha!), if you don’t get it down the first few times, there’s always next month

COOL DOWN

t S a hit G h T t e L

Working on your headspace

wo monks are sitting crosslegged, side-by-side, eyes closed, meditating. After a while, the younger one gives the older one a quizzical look, to which the older one responds, “Nothing happens next. This is it.” While the older monk may be an expert on how to sit and fuel the brain through meditation, many start out like the younger monk: impatient and underwhelmed. How many times do we just sit with ourselves and say, “Now what?” With the craziness of college, it is incredibly hard to balance school work, extracurricular activities, eating right, and enjoying yourself while doing it. So much is happening every second of every day and our brains are constantly fixated on scoping out the next thing we have to be doing. But what if your brain was able to work at a more efficient rate through you working on yourself just as much as you work on everything else? Just like you treat your body to that late-night cookie, you have to treat your mind too, and meditation is the perfect way to do so. Meditation is defined as the “continued or extended thought; reflection; contemplation.” But what exactly should you be reflecting on? The trick is, there really is no set answer. Meditation is about learning to connect deeply with your mind and acknowledging your feelings. It is amazing how much you can learn about your own mind when you give it the time to explore. By deepening your understanding of what you think about every day, you break your own shallow surface and allow more focus and positivity to flow through you.

By Carly Caviglia

Even if you only have a few minutes in between classes or before bed at night, connecting your body, soul, and mind can be done anytime, anywhere. One common meditation practice is known as effortless presence, which is, in truth, quite easy to do! You simply sit, or stand, and focus your attention. Maybe you are acknowledging a negative thought so that it can then leave your mind, or maybe you’re thinking of your happy place and your mood is immediately changed. It is the act of noticing and acknowledging that counts. You are allowing yourself to be present in your current state, whatever that may be.

“ Meditation is about learning to connect deeply with your mind and acknowledging your feelings.” To overcome the stress of college, you have to observe that it’s there, right? If you are the type of person who is drawn towards activity or have a hard time sitting still, practicing yoga is another great form of meditation as it actively connects your body to your mind. While in a yoga practice, you can pursue a positive intention through movement and actively setting and reaching goals. There are even yoga classes on campus specific to beginners. College

credit while feeding your soul? Sign me up! This form of meditation can be useful in improving energy, athletic performance, and endorphin production. Another common practice in yoga and other meditations is setting a “mantra.” A mantra is a word or message one chooses to focus on during meditation practice, the whole day, or for as long as you need. Mantras are usually positive, goal seeking words, or phrases that help motivate you in your practice. It is an easy way to implement meditation and avoid the chaos of everyday life. Standing in the coffee line? Try taking a minute to focus on stillness and silence until your macchiato is ready. Allow your being to stand and appreciate what’s around you: take in what you are feeling in the moment. About to enter class for a huge exam? Maybe you inhale confidence, exhale doubt for three breaths. And congratulations! You’ve meditated. It’s that easy. In doing this, you’re feeding your entire soul. Modifying the way you think can change your entire outlook on what you’re doing, and make for a healthier, happier you. There are substantial benefits to everyday long-term meditation, according to the social enterprise, “Healthy but Smart.” With a continuous practice, you learn to stretch your mind and encourage peace in your everyday being. What better time to undertake this exploration than while in college, where everyone could benefit from decreased stress, increased happiness, and more sleep. Meditation may serve as a catalyst for self-discovery – after all, that’s what college is for.

SPRING 2018

WHAT THE HEALTH