What the Health Spring 2013 by What the Health

what the health THE LATEST BUZZ ON FITNESS, NUTRITION, AND WELLNESS SPRING 2013

letter from the editors RIDDLEY & LEANNA

e moved up the ranks at WTH pretty quickly— from writers to editors to co-editors in chief. As sophomores, we didn’t know what to expect or even if we could handle running a magazine. Jumping in headfirst was fulfilling, yet intimidating. We weren’t sure if we could measure up to the high standards set by previous editors, so we decided to set our own goals: small redesigns and WTH’s first iPad edition. Running a magazine is much like running a marathon. You

Download our FREE iPad issue today!

WTHONLINE

@ WTHONLINE WHATTHEHEALTHMAG.WORDPRESS.COM

have to focus on your own abilities, not the person jogging beside you. Winning the race requires you to embark on your own fitness journey and celebrate what you accomplish. WTH’s got your back this summer. We have the best SPF products (pg. 8) to protect you while you’re gallivanting in the sunshine. And for those of us who will be hitting the gym or pavement, or just de-stressing by sweating it out, we have a comparison of post-recovery workout drinks (pg. 57) to help replenish your body and fuel you through your next workout. To keep you motivated as well, this issue features personal health journeys, from a junk food eater turned CrossFit trainer (pg. 33) to SU Orange’s own basketball hero and soon-to-be graduate, Brandon Triche (pg. 36). We hope you all enjoy this issue of WTH. In addition to the print issue, we have the first ever iPad version of WTH available right now. A lot of blood, sweat and Adobe CSS went into making this app happen, so be sure to download your copy from the iTunes App Store. This semester has been insane and challenging for both of us, but we wouldn’t change any moment of it. But with an amazing WTH staff by your side, who can complain? Enjoy,

& Leanna Garfield and Riddley Gemperlein-Schirm Editors in Chief

Look at that interactiveness

contents 46

WHAT THE HEALTH // SPRING 2013

FRONT OF BOOK 6 Finals Eats //Stress-busting foods to get you through finals, long papers and all-nighters

7 Bad Habits // Breaking a bad habit just got a little easier with these tips.

Suit up in style with these EMS sports bras pg. 42

Heat Index // WTH’s summer beauty guide to help protect your skin, hair and lips

Pinterest // The WTH-approved boards for nutrition, fitness and health inspiration

A Germy World // Unexpected places where germs lurk (spoiler alert: your phone!)

Love your lips pg. 8

EAT SMART 22

GET WELL

13 15

In Need of Nutrients // What your diet’s missing and how it could affect your longterm health

Pain in the Head // The cause of your headaches and how to treat them

OTC Painkillers // Why overused and abused OTC

Self Abuse // Is the little voice inside your head helpful or harmful?

Dairy Decision // Move over, cow’s milk. Alternatives, like soy and almond, are here to stay.

Emotional Eating // You might not actually be hungry. Uncover the real root of your cravings.

Go Local // A look inside the Syracuse Natural Food

Lettuce Lovin’ // How to build a superior salad

Co-Op and the organic community both at home and in the dining hall

drugs are more dangerous than you think

Powerpacked salads pg. 30

“

THE #1 THING THAT KEEPS ME MOVIN’ IN THE SUMMERTIME IS________.

”

EDITORS-IN-CHIEF

Leanna Garfield & Riddley Gemperlein-Schirm CREATIVE DIRECTOR

Lauren Levy

IPAD DIRECTOR

Lauren Levy

PUBLIC RELATIONS DIRECTOR

“

The sunshine, of course!

”

Brianna Quaglia

SENIOR WEB EDITOR

Victoria Wolk

SOCIAL MEDIA DIRECTOR

Stephanie Bouvia

Being the best “athlete I can be! ”

PHOTO DIRECTOR

Carly Tumen

SENIOR EDITORS FRONT-OF-BOOK

Alexa Voss GET WELL

FEEL GREAT

Paige Carlotti FEATURES

Teresa Sabga

Tina Ferraro

EAT SMART

BACK-OF-BOOK

Sydney Karp

“andTailgates tanlines. ”

Madysan Foltz

ASSISTANT EDITORS

Lauren Bartos, Juliana LaBianca, Laura Palladino, Elizabeth Searight WRITERS

Paige Carlotti, Laura Cohen, Tina Ferraro, Samantha Fisher, Madison Flavin, Madysan Foltz, Riddley Gemperlein-Schirm, Julianna LaBianca, Juliet Maloff, Melina Martino, Hannah Melton, Onaika Mootoo, Lauren Palladino, Elizabeth Pastor, Gilmarie Perea, Danielle Roth, Alyssa Rothschild, Teresa Sabga, Sarah Schuster, Elizabeth Searight, Alexa Voss, Jake Vuolo, Kerry Wolfe, Carly Yeung DESIGN ASSISTANT

Shirley Chang DESIGNERS // PHOTOGRAPHERS // ILLUSTRATORS

Emily Andrews, Page Blinn, Shirley Chang, Diana Chin, Allen Chu, Sarah Collins, Kristie Cordon, Jordan Dudden, Nicole Egan, Shelby Jacobs, Lauren Levy, Sophia Angelica Litttle, Laura Palladino, Amanda Piela, Alyssa Pooler, Emma Reed, Dana Sulit, Michelle Yan, Alicia Marie Zyburt that “I canKnowing get frozen yogurt afterward as a reward. ”

the “sunThat is out until 10 at night. ”

CONTRIBUTING BLOGGERS

Brigid Demko, Laura Jungreis, Juliana LaBianca, Gabe Sansone, Aisling Williams, Victoria Wolk, Ediva Zanker PUBLIC RELATIONS ASSISTANT DIRECTORS

Bre Caires, Juliet Maloff, Hannah Melton, Hannah Redfield, Carly Yeung SOCIAL MEDIA ASSISTANTS

Noemi Henriquez, Lindsay Laurello

TWEET US YOUR SUMMER INSPIRATION @WTHONLINE

54 Kick those cravings pg. 24

Amateur Chef // Warm up that stove and

Get Out of Town // Feeling adventurous?

FEEL GREAT

Refuel to Recover // Drink up. You’ve

isn’t for wimps.

33 Crossfit // Not another fad, this workout 36 40

BACK OF BOOK

Brandon Triche // Go Orange! An exclusive Q&A with the men’s basketball star

A.M. Workouts // Why you should pair that bowl of cereal with a few reps of crunches

grab your spices for curry in a hurry!

Go caving with SU’s Outing Club. earned it, and your body needs it.

Op-Ed Gym Etiquette // Hint hint, you

know who you are.

Take Notes // Think you’re a WTH fitness guru? Take this quiz to find out!

Get your soy on pg. 22

FEATURES

46 48

Pets & Happiness // Who doesn’t miss their pomeranian when they leave home?

Long Distance Relationships // Love that spans 300 miles

Build that Body // A testimony on the benefits of tracking your fitness journey

Aromatherapy // Scents to make you feel rejuvinated and relaxed

LET’S GET PHYSICAL

Does social media help you stay motivated with your workout routine? We want to know! @wthonline

THIS, NOT THAT

FOOD FOR

FINALS story by// alyssa rothschild illustration by// diana chin

Finals week is a blessing and a curse. The good: summer is almost here. The bad: so is finals week stress. Stress increases cravings for sugary, fatty and salty foods, making a vending machine look like a promise land. So even if you ate dinner an hour ago, that bag of potato chips can look very tempting. Instead of answering that craving call, pay attention to physical signs of hunger, like a “growling” stomach, lightheadedness, trouble focusing and feeling cranky. These will tell you if you’re actually hungry or just have the stress induced munchies. Food isn’t the enemy when you’re stressed, just the processed kinds are. Eating the right foods can help you combat stress and the negative effects it has on your body. Try some of the foods below to help you feel less anxious and leave you focused.

EAT THIS Whole Grains

Complex carbohydrates help your brain produce serotonin, a hormone that improves your mood. Whole grains also stabilize blood sugar levels raised by stress and provide the energy your body needs.

Spinach

The magnesium in spinach can help lower stress and just one cup provides 40 percent of your daily value of magnesium. Not enough magnesium can lead to headaches and fatigue.

Chocolate

Chocolate is high in flavonoids, which help you relax, and phenethylamine, which enhances mood. Studies have also shown eating a small amount of dark chocolate every day helps reduce levels of cortisol, a stress hormone.

Salmon & Walnuts

These foods are rich in omega-3 fatty acids, which help with brain function and elevate your mood. Omega-3s also protect against heart disease and depression.

Almonds

Although almonds are high in fat, most of the fat is the “good for you,” unsaturated fat. Almonds are a good source of vitamin B2 and E, as well as magnesium and zinc. Vitamin E has been shown to fight free radicals associated with stress and heart disease.

WHAT THE HEALTH // SPRING 2013

IF YOU’RE STRESSED ABOUT FINALS, TRY SOME OF THESE STRESS-REDUCING FOODS TO PUT YOUR HEAD BACK IN THE STUDYING GAME

NOT THAT Treats High in Sugar

They cause a quick sugar rush, then a crash. These sweets lack fiber and other nutrients to slow digestion and provide sustained energy.

Foods High in Saturated Fats

These are digested very slowly, diverting blood from your brain to your stomach, which can put you in a fog. They can also raise your LDL cholesterol, the bad kind of cholesterol.

Big Portions

Large meals mean long digestion time and less blood for your brain and muscles. For sustained energy, graze five to six times per day (three main meals of no more than 400 to 600 calories each, plus two 200 to 300 calorie snacks).

Excess Caffeine

Drinking five cups of coffee may seem like a good idea when you’re pulling an all-nighter, but too much caffeine can make you nauseous, jittery and unfocused.

Alcohol

Too much alcohol puts you at greater risk for certain cancers, high blood pressure, stroke, heart failure and (more immediately) messes with your sleep cycle, leaving you depressed and tired.

QUICK FIX

BREAK AND

BURN

BREAKING BAD HABITS AND THE WAYS TO BURN THEM

story by liz searight // photo by carly tumen

BAD HABIT

WHY IT’S BAD

HOW TO FIX IT

KNUCKLE CRACKING

Everyone has been told at least once that cracking knuckles causes arthritis of the hands. This is false, but research does show knuckle cracking can lead to poor grip strength. While grip strength may not affect you now, you’ll notice the effects of all that cracking when you get older.

The soothing sensation of knuckle cracking comes from the noise it makes. To get the same satisfaction, try rolling your wrists. This action makes the same sound without the health risk. If this fails, try wearing a rubber band around your wrist. Every time you feel the urge to crack, snap the band. It will cause you to associate knuckle cracking with pain.

Nail biting is a common habit, but it’s also one of the most difficult to break. Often, people with high anxiety tear or bite their nails as a way to take their focus off stress. Nail biting can have serious risks because of the potential exposure to dangerous germs.

Try painting your nails and peeling the polish off, instead of biting your nails. This mimics the same action but keeps the germs away from your mouth and you from destroying your nail beds, a consequence of constantly tearing and biting.

Smoking is more than a bad habit—it’s a life threatening one. Unfortunately, casual smoking often starts in college. The occasional cigarette after a party here and there can become a daily thing. Pushing statistics on smokers isn’t going to break the habit; they know exactly what they’re doing. Plus, smoking, like any addiction, may seem impossible to quit, no matter how much you want to. Here’s the truth: nobody wants to kiss a smoker. Besides turning your mouth into an ashtray, smoking ruins your nails and skin and causes bags under your eyes and premature aging.

If you smoke, you’ve probably tried to stop at least once before. Instead of waking up one morning and telling yourself, “I’m going to quit today,” try a different approach. Set a quit date and as the date approaches, stop buying new packs of cigarettes. As you approach your quit date, eliminate anything that reminds you of smoking. If this means skipping your weekend plans to hang out at that dusty bar, make it happen. Then when you’re in class or at work and have an urge to light up, pull up a Tetris or hexagon game. The focus on geometric shapes has been proven to distract the mind from nicotine.

BITING NAILS

SMOKING

SPRING 2013 // WHAT THE HEALTH

STUFF WE LOVE $25 fo for www.kr 5 ox. iehls.co

Sun

Shield your skin from the sun’s harsh rays with a longlasting SPF. Choose a sweat-proof formula that won’t wear away at the beach or pool, and reapply every two hours to avoid looking like a ripe tomato.

Kiehl’s Activated Sun Protector Sunscreen Broad Spectrum SPF 50...

offers full-body protection from the sun and it’s oil-free, so you can use it on your face without worrying about clogging pores. A special bonus: the formula includes anti-aging ingredients, goji berry and vitamin E. Runner Up: Aveeno Hydrosport Sunblock Spray SPF 85 provides waterproof protection. Spray it on damp skin between dips in the pool and it will absorb immediately.

Skin

9 $72.9 oz. for 1 azon.com w.am www

Defeat dry skin and prevent wrinkles by applying a moisturizer packed with SPF to your face daily. Moisturizers with SPF not only deflect harmful UV rays, but they also lock in moisture so your face won’t look flaky.

Clinique Superdefense Triple Action Moisturizer SPF 25... adds a healthy dose

of moisture, leaving skin looking dewy. This facial moisturizer also firms skin, preventing fine lines from forming.

Runner Up: Neutrogena Healthy Defense Daily Moisturizer SPF 45 is a lightweight formula, ideal for those with sensitive skin. Additionally, this moisturizer is packed with antioxidants, which give skin an extra lift.

WHAT THE HEALTH // SPRING 2013

CRUEL SUMMER Locks

Nix warm-weather hair and makeup dilemmas with WTH’s summer beauty guide story by// tina ferraro

The sun, chlorine and saltwater suck the moisture out of hair, making strands feel brittle in the summer. Hair follicles cannot adequately hydrate themselves once they have been stripped of natural moisture. Hydrate parched strands with leave-in protein conditioners and deep treatment masques.

$40 . oz. com fl o f r 8 rrersalon. e f l i g ww.

Gil Ferrer Microdepth Intensive Hair Repair Conditioner... soothes dry, frazzled

strands and prevents split ends. Before heading to the beach, coat your hair with this conditioner for added protection against the sun’s rays and an extra dose of shine.

Runner Up: Graham Webb Ice Cap Revitalizing Conditioner infuses tresses with moisture, without weighing them down.

Lips

$24 www for 1 oz. .beau tybar .com

Dry, chapped lips aren’t just an issue in colder months—hot, dry climates can cause lips to shrivel from moisture depletion. Apply a soothing lip scrub or a balm packed with shea butter or beeswax, ingredients guaranteed to seal in moisture.

Pucker up with Green Apple Lip Scrub by Sara Happ... This tangy lip scrub eliminates

flakes, leaving lips soft and supple.

Runner Up: Repair your pout with Victoria’s Secret PRO Smooth FX Scrub and Balm. The double feature of the scrub and balm exfoliates lips, smoothing and conditioning them at the same time.

SPRING 2013 // WHAT THE HEALTH

inning

to a

better you A health and wellness guide to Pinterest Whether you’re looking for exercise tips, inspiration or healthy recipes, Pinterest has it all. Here’s a guide to help you find boards and pinners with exactly what you’re looking for.

Happy pinning

healthy living

Integrative Nutrition story by// riddley gemperlein-schirm illustration by// alicia marie zyburt

HoMedics USA

inspiration

HoMedics’, a home and wellness company, “Be Inspired” board has quotes and phrases to help motivate and encourage you. A visit to the board will surely put a smile on your face.

excercise

Get Moving, Get Buff by Hannah Chapman

This board is full of exercise sets (“Lean Legs Pyramid,” anyone?), pictures and quotes to give you workout motivation. There are also plenty of healthy living tips, like “25 Ways to Drink More Water.” You’ll want to get off the computer and get moving.

WHAT THE HEALTH // SPRING 2013

Integrative Nutrition is the largest nutrition school in the world and their Pinterest account is full of ways to live a better, more wholesome lifestyle. There’s everything from “What Laughter Can Do For You,” to healthy beauty tips to nutrition knowledge. Plus, there’s a ton of healthy recipes to tantalize your tastebuds.

healthy eating

Angela Liddon

Liddon runs the popular vegan food blog ohsheglows.com, and her Pinterest account has a repository of the recipe posts from her blog. The recipes are free of animal products, but packed with flavor. Some include “Bananas Foster Baked Oatmeal,” “Homemade Nutella” and “Falafel with a Twist” (spoiler alert: the falafel are made healthier by pan-frying instead of deep-frying).

Whole Foods Market The grocery store chain’s Pinterest account has boards called “Who wants dinner?!” and “Eat Your Veggies.” A compilation of healthy and delicious recipes from all around the web, it includes pins like “Miso-Maple Sweet Potato Tacos” and “Quinoa Black Bean Burrito Bowls.”

HIDDEN GE(r)MS THE HOT SPOTS WHERE GERM LURK ALL YEAR-ROUND story by// paige carlotti illustration by// emily andrews

Although cold and flu season is over and summer vacation is quickly approaching, the germs and viruses feared in the winter months won’t be taking any vacations. Beware of these unusual locations where germs hide 24/7:

YOUR BED

You’re not the only one sleeping in your bed at night. The average college student shares their bed with 170 million potential bacteria, as well as almost 40 million potential yeast and mold particles, according to a study conducted by Sleepbetter.org. Your bed can house millions of live colonies of bacteria, yeast and fungi, which can cause skin lesions, asthma and even pulmonary infections. To reduce the number of these freaks in your sheets, wash your pillowcase and bed sheets on a weekly basis, shower in the evening and do not allow pets in your bed.

YOUR CELLPHONE

It’s scary to think the device you rely on the most may be the one to betray you. Yes, it’s true: your trusty cell phone is covered with staph bacteria, which can cause skin infections or even meningitis. Microbiologist, Chuck Gerba, tested 25 mobile phones and found staph microbes growing on half, with one containing between 10 to 50 million bacteria. The warmth from being in pockets, as well as when our cell phone touches our hands and faces, allows bacteria to flourish. The best way to prevent your phone from being a hot spot for germs is to avoid sharing phones and wipe it down with antibacterial wipes or face astringent. Some phones even have an antimicrobial coating to help prevent the growth of bacteria.

BEER PONG CUPS

Aside from spit swapping, playing beer pong is one of the easiest ways to spread germs at a party. When you’ve had one too many drinks and your ball keeps hitting the floor instead of the cups, it’s gathering pneumonia-inducing E. coli and salmonella bacteria, according to research conducted by Best Colleges Online. To avoid contracting these diseases, change water cups and Ping-Pong balls between each round and drink from your own cup rather than the ones used for the game. Don’t let germs be the uninvited guests to the party and cramp your style.

SPRING 2013 // WHAT THE HEALTH

GET WELL 12

WHAT THE HEALTH // SPRING 2013

Nutrient

Lack of the proper nutrients in college may lead to long-term health consequences. story by// onaika mootoo photos by// shelby jacobs

Neglect

n the midst of all the freedom, new beginnings and growth college brings, there’s one thing students often neglect: their health. Dining halls are an endless buffet. The choices are infinite, and it’s easy to make the wrong decisions, nutritionally speaking.Trays are filled with desserts, pizza, ice cream and fountain drinks. While this does provide short-term satisfaction, it also causes weight and health issues. “I had never thought about the things I ate until they started affecting how I looked and felt,” says Christopher Peters, a junior information technology major at Syracuse University. According to a Science Daily article, many college students’ diets lack important nutrients, like fiber, vitamins and minerals. Low

intakes of these nutrients cause weight to fluctuate and health to diminish with age. Doctors and dieticians stress the importance of nutrients for both our physical and mental health. Yet, they appear less in the diets of college students and instead are substituted with high sodium foods. College is the first chance many students have to control their own diets. Davina Phillips, a junior sociology major at SU, finds it easier to eat healthy foods at home where her parents cook for her. “At school, I know everything I eat is not particularly healthy for me because I eat the things I like,” Phillips says. “When I am home I have no choice but to eat healthy.” College students’ diets often reflect foods they had limited access to or ate

Quick and convenient, but they won’t do your waistline any favors.

SPRING 2013 // WHAT THE HEALTH

GET WELL

in moderation at home, like fatty foods, with lots of sugar, sodium and cholesterol. Foods that may taste good, but aren’t doing much for your body. Fiber is one of the most deficient nutrients in college students’ diets. The Dietary Reference Intake for females, ages 19 to 30, is 25 grams and for males in the same age group, 38 grams. A diet with a sufficient amount of fiber can lower cholesterol, reduce risk of heart diseases and prevent certain cancers. The good news: fiber isn’t hard to find. It surrounds us in the dining hall, fruit and salad bars and the produce section in supermarkets. Vitamins and minerals, like calcium, iron and zinc, play a major role in the structure of bones, teeth and producing energy. A lack of these nutrients can cause iron-deficiency anemia, osteoporosis, pellagra and macrocytic anemia, not only hindering physical development, but also causing poor health in the future.

An Oregon State University study found both sexes lack necessary nutrients, however females are often more deficient in nutrients because of their selective eating habits. Males generally consume larger meals, containing more of the major food groups with more nutrients. Females are usually more prone to excessive calorie counting as a way of watching their weight, forcing their bodies into starvation and causing imbalanced diets. The tricky part about eating is distinguishing what’s healthy from what isn’t. Even salad bars aren’t as nutritious as intended due to salad dressing doom. Creamy dressings add significant calories and fat and the healthiest salad dressings are natural—a little salt, vinegar and oil, but often not used. Nutrition knowledge and education is key to correcting poor eating habits. The dining halls have also adopted initiatives to encourage healthy eating, including Meatless Mondays, serving fresh produce and offering vegan and vegetarian options. WTH

“

The tricky part about eating is distinguishing what’s healthy from what isn’t.

”

Greasy grub is full of fat, but not of fiber.

WHAT THE HEALTH // SPRING 2013

GET WELL

FACE YOUR HEADACHES

HEAD ON Causes of those pains in the head and ways to alleviate them

story by danielle roth // illustrations by sarah collins

For some, a headache is a dull pain that accompanies the day. For others, it may be a cringing ache that halts the daily routine. Whether your headaches are caused by partying every weekend or from trying to be valedictorian, you can ease the tension by following these tips.

TENSION HEADACHES

Chances are if you suffer from headaches, they’re probably tension headaches. Tension headaches afflict 80 percent of the population. Symptoms include pressure around the forehead and the back and sides of the head. These headaches can be episodic or chronic. Johnny Rosa Jr., a freshman magazine journalism major at Syracuse University, has suffered from chronic tension headaches since childhood. Triggers for tension headaches include loud noises, unhealthy food and stressful situations. For Rosa, a combination of these factors results in a pounding sensation. “One [trigger] alone won’t do much, but combined, I’ll get a headache. If I skip lunch and go to the mall, it’s almost certain I’ll get a headache,” he says. However, Rosa has learned if he maintains a good diet and goes to bed at a consistent time, he can control the frequency of the headaches.

MIGRANES

These are the most intense type of headaches and frequency varies among individuals. Symptoms include sensitivity to light and noise, nausea, vision problems and fatigue. The sensation “begins as a dull ache and develops into throbbing pain,” WebMD says. Migraines can last up to a week, but normally stop after four hours. About 36 million people suffer from migraines in the U.S. alone, the Migraine Research Foundation reports. These monstrous headaches come in two variations: classic and common. Classic migraines have an aura that accompanies them. WebMD describes auras as, “bright flashing dots, blind spots, temporary vision loss or distorted vision.” Auras affect about 20 to 30 percent of those who suffer from migraines and act as physiological warnings to alert a person a migraine is coming.

SINUS HEADACHES

Concentrated around the front of your head, sinus headaches are caused by the inflammation of your sinuses. The pain is in a specific area, worsened by sudden temperature changes and normally more profound in the morning than the evening. Symptoms are similar to those of tension headaches or migraines, so much so many people diagnosed with sinus headaches actually have a different type of headache. For Meaghan Allen, a freshman television-radio-film and history dual major at SU, these symptoms are a reality. She gets tension and sinus headaches weekly. Allen’s headaches are affected by the changing of weather patterns. “If there’s a lot of pressure in the air, then I definitely get a headache,” Allen says. Her headaches aren’t pervasive enough to drastically affect her life. “I might cancel plans or postpone them [if it’s a really bad headache],” Allen says.

SPRING 2013 // WHAT THE HEALTH

GET WELL

UNCOMMON CAUSES WARNING: if you are a hypochondriac, you probably shouldn’t read on. These are some weird triggers for headaches.

SEX

Yes, sex can cause headaches for an unfortunate few. Medically named Coital cephalalgia, sexual headaches occur right before orgasm and can last hours after sexual intercourse. These headaches are more frequent in men than in women and usually affect those in their 20s and 30s. The cause of these headaches is unknown, but if you suffer from them, swallow your pride and go see your primary care physician. The doctor can prescribe you a beta-blocker called Propranolol, a drug that affects blood flow and could alleviate the headaches.

2 EXERCISE

This is not an excuse to stop exercising, unless your daily marathon is causing you headaches. Strenuous exercise, like running, rowing, or swimming, can trigger a type of headache called a primary exercise headache, which doctors say isn’t connected to any underlying problems. However, secondary exercise headaches are also triggered by strenuous exercise. These can be indicators of brain conditions, like tumors or bleeding. But don’t worry; the majority of people who get headaches from working out are just dehydrated. Drink up!

3 YOUR HEADACHE MEDICINE

When pain-relieving medicine, like Motrin or Tylenol, isn’t taken correctly, a rebound headache may occur. As the pain medication wears off, your body goes into withdrawal, causing another headache. The best

WHAT THE HEALTH // SPRING 2013

COMMON CAUSES & SIMPLE SOLUTIONS Straighten your back and be glad you’re reading this on paper. Poor posture and eyestrain (especially on screens) are two sneaky factors that can cause headaches. Try to erase the cause of your headaches with the suggestions below.

1 STRESS

Maybe you just have too much going on in your life. Try making a list of priorities and eliminate the least important activities. If that doesn’t work, find a relaxing hobby, like painting or yoga.

2 HEREDITY

Unless you can choose whose genes you inherit, this factor is out of our control. But don’t feel hopeless; you can still prevent other causes of headaches.

3 DIET

Rosa says if he does not eat a healthfully, he will surely get a headache. Be observant of what you put into your body. This also means eating fruits and vegetables like your parents told you to.

4 DEHYDRATION

Have you been sick or started a new workout routine? When lifestyles change, drinking enough water can be easily forgotten. Try carrying a refillable water bottle around with you at all times so you remember to keep hydrated. Also avoid large amounts of coffee or alcohol, as these tend to dehydrate you even more. WTH

GET WELL

TOO MUCH OF SOMETHING IS

NEVER A GOOD THING THE ADVERSE EFFECTS OF MEDICAL DRUG ABUSE story by madison flavin // photos by alyssa pooler

f you have an ache or pain, the solution is simple: take an aspirin. Thereâ&#x20AC;&#x2122;s no harm in taking one pill or even two, but those who habitually use and ignore the recommended dosage, even aspirin, can become an addiction. In the U.S., approximately 5 percent of people ages 12-25 have abused medical drugs at least once in their lives, whether from taking medication prescribed for somebody else, a higher dose of a drug or for a purpose the drug isnâ&#x20AC;&#x2122;t meant for. In 2007, 363,000 emergency room visits were from accidental medical drug overdoses. Overuse side effects can be sudden, painful and, sometimes, deadly. Side effects of drugs with dextromethorphan, like ordinary cold medicines, such as Nyquil, include impaired motor function, numbness, nausea, vomiting, increased heart rate and blood pressure and hypoxic brain damage. Tylenol has acetaminophen, which can lead to liver damage if overused. The

ibuprofen in Advil has been shown to cause heart or chest problems, such as stroke or heart attack, if used long-term. The only way to prevent dangerous side effects is to take these drugs exactly as directed and only when necessary. One of the problems is many of us are unaware of what ingredients are in medications and the effects these can have on our bodies, WebMD says. About 50 to 67 percent of all drug overdoses are unintentional and in large part because of trouble reading medication labels, WebMD says. Not only can medication labels be hard to read, but pain makes people think on a short-term level and focus on the immediate need to end pain, usually ignoring the warnings or directions on the label. Due to the increased prevalence of drug overdose, in 2012 the United States Food and Drug Administration (FDA) redesigned the labels on all medications sold in the U.S., making them easier to read comprehend. Amongst other changes, the labels have easier to understand words

SPRING 2013 // WHAT THE HEALTH

GET WELL and are designed in a “simpler, eye-catching” and consistent style, the FDA says. The new labels include the medication’s active ingredient, inactive ingredients, when not to use the drug, directions for proper use and instructions for what to do if overdose occurs. However, the person who buys the drug is still responsible for their own actions and how they read the drug’s label, the FDA says. Everyone can play a role in making sure they or someone they know is not the victim of a drug overdose, including physicians, pharmacists and the patients themselves. As part of their professions, physicians and pharmacists are trained to identify signs of drug abuse in patients and to identify behaviors indicating a secret addiction, like “doctor shopping,” the act of going to several different doctors to obtain medications. Patients have to be responsible and take the proper dosage of their medications and throw away unwanted medications to protect their and their family member’s health. Two types of treatment exist for people with prescription or OTC drug addiction: behavioral and pharmacological. According to the National Institute on Drug Abuse, behavioral treatments “[teach] strategies to function without drugs, deal with cravings, avoid drugs and situations that could lead to drug use, and handle a relapse should it occur.” Pharmacological treatments “counter the effects of the drug on the brain and behavior and can be used to relieve withdrawal symptoms, help overcome drug cravings, or treat an overdose.” Combined treatment approaches have been shown to be the most effective. If you or someone you know has a medical drug addiction, don’t be afraid to reach out for help. Two or three aspirins a day may keep the pain away, but it could also have serious health consequences. WTH

26 billion OTC painkillers are consumed every year

80%

of Americans rely on OTC drugs

50,000 ER visits each year from painkiller overdose

100,000 Americans suffer from medication overuse syndrome

WHAT THE HEALTH // SPRING 2013

175 million Americans exceed the recommended doses of OTC painkillers

GET WELL

You

as your

Biggest

Critic Self-help through Self-love story by// madysan foltz photo by// michelle yan & sophia angelica little

“My thighs make me sick.” “I hate my calves.” “My nail beds suck.” “Mean Girls” is arguably one of the most quoted and beloved movies of our generation. One famous scene, the protagonists—Karen, Gretchen and Regina— criticize each and every part of their bodies they hate. When silly, slightly removed-from-reality Karen Smith laments over the state of her nail beds, it’s laughable. However the underlying message of the scene touches on some fairly serious material: you are your own worst critic. We seem to find the craziest, most unnoticeable things we hate about ourselves. Worrying about miniscule imperfections is wasted energy, but the movie normalizes it and portrays self-hatred as almost a rite of passage, when in reality, damaging words are detrimental to self-esteem.

SPRING 2013 // WHAT THE HEALTH

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hile some of us lack confidence more than others, everyone is a little unsure of himself or herself at some point. Self-criticism is nothing new; it’s human nature to judge yourself more than others judge you. Self-doubt isn’t always negative, like when you care deeply about something, about whether or not you’re a good writer, artist or basket-weaving champion. It’s the people who doubt themselves the most who are typically the best because when you care so much about your craft, you’re hesitant to let it out. It’s like opening up your soul to be judged by everyone. Investment makes you vulnerable, which is okay unless it stands in the way of attaining your goals. Realizing excessive self-criticism as a problem is the first step in putting an end to it. Changing your self-perspective can change your levels of happiness and positive thinking. Professor Tibor Palfai, a psychology professor at Syracuse University, recommends the works of Martin Seligman, who holds a doctorate in positive psychology, for helpful tips about what to do before you start the downward spiral of self-doubt. In Seligman’s novel, “Flourish,” learned

helplessness, depression, optimism and pessimism, offer the acronym PERMA to help increase and maintain self-confidence. PERMA stands for positive emotion, engagement, relationships, meaning and achievement. Seligman recommends readers incorporate each characteristic into simple gestures of everyday life, like giving yourself a compliment once in a while. Part of the reason why we seem to hate ourselves is because we are so damn mean to one another. We set ourselves up for failure when we judge each other because it cultivates an environment that encourages damaging thoughts. A major step in promoting self-love (and no, not the “American Pie” kind of self-love) is showing compassion to others. It only takes one offhanded, snarky comment to cause serious self-esteem issues. No one is perfect and that’s 100 percent OK. Love yourself for all your quirks, imperfections and even for all your insecurities. Most of our selfquestioning comes from comparing ourselves to others, which is one of the worst things to do. In a sermon, Pastor Steven Furtick of Elevation Church says,

“The reason we struggle with insecurity is because we compare our behind-thescenes with everyone else’s highlight reel.” Remember this the next time you berate yourself because Mary finally bought a new car or Tim got a raise. Mary and Tim have their own insecurities and self-doubts. Focus on your own positives, and cherish your mistakes because mistakes are learning experiences. Dwelling on something you can’t change holds you back from living your life right now. All that time spent wrapped up in regrets will cause you to miss out on new experiences and opportunities. If you ever feel overwhelmed by your own thoughts, there is no shame in seeking professional help through SU Counseling Services, located at 200 Walnut Place. They’re open Monday through Friday from 8:30 a.m. to 5 p.m. and can be reached at 315-443-4715. You can receive emergency help from an on-call therapist after hours or on weekends by calling the center’s phone number and following the voice prompts. You are the only person who will surely always be there, no matter what. You stay with yourself through thick and thin. Loving yourself is a lifelong, rocky road, but it’s a journey worth taking. WTH

Maybe you’re not sold on why self-love is so importan Reasons to

love yourself:

1 You’re AWESOME. YOU. No one else 2 You’re in the world is like you.

WHAT THE HEALTH // SPRING 2013

You were the sperm that beat out the million other sperms... you were a CHAMPION before you were even born!

If for no other reason, love yourself so you can love others. Your professional and personal relationships will be not nearly as strong if you don’t have the CONFIDENCE in yourself.

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Alternative

Milk

story by lauren bartos // photos by shelby jacobs

Straight from the udder, cows have been the most common source of milk in the American diet for years. Always reliable for taste and nutritional value, cow’s milk is a win-win. However, people have begun to seek alternatives that offer the same justice with a different approach. The variety of milks available offers both nutritional and tasty alternatives to traditional milk and serves as a good replacement for drinking and cooking. WTH nutritionally compared and cereal bowl-tested a few of the most popular milks.

Milk

[

Coconut

Coconut Milk comes from the grated meat of a coconut.

>> PROS Coconut Milk offers an exotic flavor and is commonly used in Thai and Indian food. It’s thicker and creamier than cow’s milk and has lower cholesterol.

>> CONS You can’t escape the fact coconut milk is high in saturated fat. Whether you have an allergy or you’re just looking for some variety, don’t be afraid to try alternative milks. Other options include hemp milk, oat milk and hazelnut milk. Due to customer demands, grocery stores now carry numerous cow’s milk alternatives. Most of the Syracuse University dining halls and cafés carry Soy, Rice and Almond milks. Just remember, the texture and taste will be a little different than cow’s milk. Test out a few and see which one you like best…just don’t forget the cereal.

WHAT THE HEALTH // SPRING 2013

[

Cow’s Milk

>> PROS With 30 percent of your Daily Recommended Intake (DRI) of calcium in just one cup, cow’s milk reigns calcium-wise over other alternatives. Cow’s milk is also the best source of vitamin D, which is especially important in the winter due to limited sun exposure and a decreased ability to synthesize vitamin D efficiently.

>> CONS According to a Ohio State Medical Center study, 30 to 50 million American adults and children are lactose intolerant. Lactose intolerance is a condition where the body is unable to digest lactose, a sugar found in milk and milk products; and cow’s milk must be avoided.

[

Soy Milk

[

Almond Milk

Similar to Soy Milk, Almond Milk is made from the compression of almonds. It offers a sweeter milk taste, with either mild or medium almond flavor depending on the brand.

>> PROS Unsweetened Almond Milk has the least calories of all milk substitutes (only 30-40 calories per cup). Since it’s derived from nuts, Almond Milk has heart healthy omega-3 fatty acids and Vitamins A, D and E. Also, if you’re on a budget and a little adventurous, Almond Milk is extremely easy to make at home.

>> CONS

Soy Milk is made from the compression of soybeans. It’s the most popular of all milk alternatives.

>> PROS This substitute boosts higher calcium levels, about 40 percent more than cow’s milk. Soy Milk also contains 6 grams per cup of soy protein, a different kind of protein with similar benefits. Soy protein also lowers LDL and tryglyceride levels, an article from the Journal of Perinatal Education says. Additionally, Soy Milk offers vitamin B12, unlike cow’s milk.

>> CONS

Almond Milk is low in calcium, but most commercial brands add more to make it comparable to cow’s milk. It’s also low in protein, with only 1 gram per cup.

Beware of added sugars because almost every Soy Milk brand sneaks in some (think corn syrup!), and sometimes it can be as much as 20 grams per cup.

[

Rice Milk

Similar to the other alternatives, Rice Milk is made from the processing of brown rice. If you are concerned about the flavor of alternative milk, Rice Milk is the weakest in flavor, with hardly any taste at all.

>> PROS Since it’s non-dairy, Rice Milk, like similar substitutes, doesn’t have much cholesterol or fat, and most commercial Rice Milks are fortified with vitamins and minerals. For those with allergies, Rice Milk is the most hypoallergenic alternative.

>> CONS It contains approximately 23 grams more carbohydrates than dairy milk. Rice Milk also has the highest calorie count of the alternatives we tested, with 120 calories per cup, making it not the best option for those watching their weight.

SPRING 2013 // WHAT THE HEALTH

The CRAVING

Conundrum

UNCOVERING THE CAUSES OF CRAVINGS

story by julianna labianca // illustrations by diana chin

Food cravings aren’t regular hunger. You’re often at the mercy of cravings—like when you need chocolate, you suddenly find yourself in the grocery store buying a couple of Snickers bars (and eating said Snickers a few minutes later). Although there aren’t surefire causes or preventions of cravings, there are some factors that can contribute to these, “I need this now,” feelings.

You Need a Pick-Me-Up Sarah Richheimer, a Syracuse University sophomore, says if she’s stressed out, she’ll crave foods high in carbohydrates and sugar. “I’ll crave sweet foods like chocolate or ice cream,” Richheimer says. “I love ice cream!” Although carbohydrate dense foods are some of life’s greatest pleasures, your brain’s reaction to carbohydrates can contribute to your craving for them. Carbohydrates trigger a series of chemical reactions in your brain, which increase the hormone serotonin. Higher levels of serotonin are associated with better moods, so a craving for carbs could be your brain asking for a pick-me-up. Fatty foods can have a similar effect on your mood. A 2011 Belgium study published in The Journal of Clinical Investigation found when participants were given a solution of saturated fatty acids and then exposed to sad music and imagery, they remained in a better mood than participants who had not been given the solution. The conclusion: fatty food makes you feel good.

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You’re Tired

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As college students, only getting a couple of hours of sleep can become a bad habit. With jam-packed schedules, it’s hard to avoid the occasional late night; but keep in mind: sleep deprivation can increase your cravings for unhealthy foods. Andrea Butchko, a senior engineering and computer science major at SU, says she’s more likely to snack on unhealthy foods if she stays up late. “Usually before I go to bed or if I’m doing homework late, I’ll want something salty like chips and salsa,” Butchko says. A Columbia University study found that pictures of unhealthy foods activate reward centers in the brains of sleep-deprived participants more than well-rested subjects. If you’re feeling tired and have an insane craving for an unhealthy snack, one might be leading to the other.

You’re Burnt Out Taking on too much, from hard classes to extracurricular activities to part-time jobs, can also contribute to unhealthy food cravings. A 2012 Finnish Institute of Occupational Health study found that women who felt exhaustive fatigue, cynicism or work burnout admitted to higher levels of uncontrolled or emotional eating. As you’re going about your busy schedule, remember that stress makes you snack. The occasional food craving is natural and taking advantage of the candy aisle every once and a while is nothing to be ashamed of. However, if you find cravings taking over and having a negative impact on your health, pinpoint the times and types of foods you crave. Discovering the root of your cravings is the first step in prevention.

You’re Accustomed to Those Foods Food cravings can be habitual. Maria Abi Saad, an engineering and computer science graduate student, says she always craves something sweet after lunch. “No matter what I had for lunch, I have to eat something with sugar in it—even if I’m completely full,” Abi Saad says. A Wageningen Univeristy study showed sugary foods can be mildly addictive. Researchers gave several groups of children an orangeade drink with different amounts of sucrose added. The groups with higher sucrose level drinks ranked the drink as better tasting than they had at the beginning of the study. So, eating a lot of sugar might not satisfy you, but it will leave you wanting more. WTH

SPRING 2013 // WHAT THE HEALTH

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WHAT THE HEALTH // FALL 2012

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LET’S GET CO-OP CRAZY A LOOK INSIDE THE SYRACUSE FOOD CO-OP story by sarah schuster // photography by laura palladino

t’s a building with a sunflower mural. I walk through its front doors and an assortment of seeds greets me. Behind it stands a rack holding lemons, limes and coconuts. The floors are wooden and the ceiling, white tiled. With all the makings of a grocery store, it has a little hint of something different. It’s quainter and smaller, and I feel weirdly at home. Deeper into the store, the back wall is lined with bulk bins. I count 11 types of granola and three variations of oats, adjacent to an unfamiliar product, “oat groats.” There’s an assortment of rice, beans, nuts, chocolate-covered raisins and more. In the frozen section, I see a tub of tofu as big as my torso. As I stand mesmerized, trying to guess its weight, a man notices me staring and stops to reassure me it’s a good choice. “It’s from Ithaca,” he says. “Great local company.” It’s almost lunchtime, so I grab a sandwich and put a handful of curry cashews in a bag. Waiting in line, I see a man observing what I have in my hand. “That’s all you got?” he asks me. Self-conscious and almost defensively, I answer, “Yes.” “Oh, please go ahead of me,” he says, a smile quickly spreading across his face. Then, he shakes his head slightly and quickly, as if seeing me for the first time. “You have such great energy though. What an uplift.” This is not the first time someone has commented on my “energy.” I work at a health food store at home, where it’s normal to be greeted by someone in such a way. While the Syracuse Natural Food Co-Op is considered a health food store, meaning it stocks almost exclusively organic and natural food products, it’s no regular one. When I shop there, I’m surrounded by its owners.

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y definition, a “co-op,” which stands for cooperative, is owned and operated by its members, who all have a say in the store’s decisions. It only takes $100 to become an owner, and payment plans and discounts are provided for the elderly and disabled. Owners meet annually, take part in making business decisions and make sure the Co-Op is following the seven cooperative principles: open and voluntary membership; democratic member control; memberowner economic participation; autonomy and independence; education, training and information; cooperation among cooperation; and concern with the community. Additionally, they receive a 10 percent discount off their purchases once a month and are members for life. Not a bad incentive. Even customers who are owners have a price to pay. Organically grown foods tend to be twice as expensive as conventional foods. Apples at the Syracuse Co-Op are $2.99/lb, compared to a conventional grocery store, like Tops, $1.77/lb. Despite this, more and more Americans are choosing to go organic. From 1997 to 2011, organic food sales increased from $3.6 billion to $24.4 billion in the U.S. alone. According to Hartman Group, a market research firm, about 70 percent of Americans buy organic food occasionally, while nearly one-fourth shop organic every week. Don DeVeau, marketing and member services coordinator of the Syracuse Co-Op, says the store sees about 2,000 customers a week. “More and more people are becoming concerned about what they’re putting in their bodies,” he says. As a nation we associate “health” with high cost and trashy food with change. The logic goes: we’re paying more for it; it must be better for us. If we’re comparing apples to apples, organic produce isn’t actually a healthier option. A recent Stanford University study found there weren’t many differences between organically and conventionally grown food.

WHAT THE HEALTH // SPRING 2013

As far as nutritional content and health benefits go, it’s literally tomato, tomahtoe: you’re dealing with the same thing. But if you stop talking about nutrients and start talking about pesticides, that’s where the differences lie. The same study at Stanford reveals that organic produce has a 30 percent lower risk of pesticide contamination. This makes sense, considering USDA National Organic Standards Board defines organic farming as an agricultural practice based on “minimal use of off-farm inputs,” which includes those “pesty” pesticides. However, it is extremely unlikely conventionally grown foods have pesticide residues exceeding the maximum limit set by the FDA. And there isn’t much research out there about what exactly the impact pesticides have on our health is. Despite this, Chris Henwood, the produce manager at the Syracuse Co-op, claims it’s important to consider the potentially harmful effects of pesticides. “Pesticides are chemicals that kill things. And I don’t think that’s something that we want to be putting inside of our bodies,” she says. Although low exposures to chemicals might not hurt us, the environment and even the farmers who handle them certainly suffer. Organic farming prevents the contamination of water and soil and also uses less non-renewable energy and is more sustainable over time. According to research by the National Institute of Environmental Sciences, farmers who work with pesticides are at much greater risk for neurological problems. “We want to be conscious that there are people picking our plants,” Henwood says. Organic farmers aren’t only spared from inhaling pesticides (but not poop, she adds, laughing), they also tend to be paid more. This is one of the reasons organic is more expensive. While bigger conventional farms can have low wages and more immigrant workers, smaller organic farms pay their employees what Henwood calls a “fair wage.”

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Buying local, both Henwood and DeVeau told me, is best of all. Purchasing locally not only supports the immediate economy, but allows the community to become less of an industry and more like a family. Henwood has real relationships with the farmers. “I get a box of kale I know that was picked yesterday,” she says. With unpredictable weather and legendary cold, it’s hard to keep a steady supply of local produce here in Syracuse. The week I visited, an order of carrots from the Fingerlakes didn’t make it because they were frozen into the ground. It was also a tough season for apples and because of fluctuating temperatures, farmers lost about 75 percent of their crop. What it can’t supply in local produce, the Syracuse Co-Op makes up with other local products: organic meats from Kirby Farms in Ithaca, fresh coffee from Recess and Cafe Kubal, pastries and baked goods from Syracuse bakeries, Sweet Praxis and Patisserie, and milk and orange juice from Byrne Dairy in Syracuse. DeVeau says supporting local food is so important because a co-op is all about developing a community. Customers are greeted and often known by name. Chris says there’s certainly a type of person who’s attracted to a health food store. It’s the type of person who is passionate about the environment and

about food and because of this, also passionate about people. It’s a person who cares about the world and its inhabitants.

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IF WE’RE COMPARING APPLES TO APPLES, ORGANIC PRODUCE ISN’T A HEALTHIER OPTION. A RECENT STANFORD UNIVERSITY STUDY FOUND THERE WEREN’T MANY DIFFERENCES BETWEEN ORGANICALLY AND CONVENTIONALLY GROWN FOOD.

”

Neither Henwood nor DeVeau think conventional food is evil or those who eat it will have children with three arms. They emphasize the importance of community and supporting local businesses. “It’s important for people to have a choice,” Henwood says. “We choose to do what we find to be better for the people eating it, people growing it and the environment in general.” WTH

SPRING 2013 // WHAT THE HEALTH

Salads with a

Punch Super power your salad to help you stay energized and tackle the day. story by gilmarie perea // photo by shelby jacobs

Romaine. Spinach. Butterhead. Mesclun. Arugula. These types of lettuce are often the beginnings of a salad. Salad, whether a snack between meals, a side to the entree or the main dish, are becoming increasingly popular— and for good reason: they’re incredibly diverse. Combinations of vegetables, fruits and nuts (and this is only scratching the toppings surface) allow you to never eat the same salad twice. It doesn’t matter what toppings you use; the important thing is to make a satisfying and filling salad chock full of nutrients. A good, hearty salad is easy to create in a dining hall, thanks to the wide array of ingredients available. These four easyto-create salads will take you beyond sourcing just from the salad bar and will exceed your expectations, creating a salad with power.

Snazzy Soybeans For an Asian-inspired salad, try edamame. According to Vegetarian Times Magazine, these tiny soybeans have more than 17 grams of protein and only 8 grams of fat per cup, helping to fight hunger and build lean body mass. Combine a bowl of edamame with brown rice, dried cranberries, feta, kalamata olives, a squeeze of lemon juice, a dash of red pepper flakes found at the pizza station, and season with some salt and pepper. This power packed rice bowl is a filling meal just by itself.

WHAT THE HEALTH // SPRING 2013

Use the dining hall as your easel to create your salad masterpiece. Be open to new ingredients and experiment with these options for a salad with a punch.

EAT SMART Show Us Your Muscles If you’re looking for a more protein-dense meal, a cobb salad with lean protein is a great choice. Grilled chicken is always there, but if another protein option is available, like shrimp, be adventurous and use it to your advantage. For this salad, combine chopped romaine lettuce, whole grape tomatoes, sliced cucumber, hard-boiled eggs and your choice of protein. Top the salad with some freshly ground pepper found on any table in the dining hall. With about 27 grams of protein, it’s the perfect quick meal to keep you feeling energized after workouts and for the rest of the day.

Fruit Nut If you’re looking for a sweet salad, try grapefruit. Grapefruit with a sprinkle of sugar is a breakfast staple, but tossing it in your salad adds another dimension to your meal. Start with a lettuce of your choice, include some lean protein, and it's your main meal. Add grapefruit slices, and for extra crunchiness, add a handful of chopped or sliced almonds. Finish it off with a sprinkle of cinnamon, an unusual but delicious combination. Not only can this salad pack a protein punch, but grapefruit has fat-burning enzymes and a ton of vitamin C.

Sweet ‘n’ Strong A salad with lean protein, (e.g. chicken, fish, tofu) and a sweet element, like fruit, is a refreshing way to add variety to your lunch or dinner. To start, pile mixed greens (typically a combination of romaine), arugula and oak leaf lettuce on a plate. Mixed greens have vitamins A and K, which support your immune system and keep blood vessels strong. Add a lean protein to the greens and look for some chopped melon, strawberries or apples to add some juiciness to your salad. To finish it off, sprinkle some walnuts and feta cheese on top. This salad takes only 10 minutes to prepare, but will provide about 21 grams of protein, keeping you full until your next meal.

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WHAT THE HEALTH // SPRING 2013

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The CrossFit

Chronicles IT’S MORE THAN HIGH-INTENSITY EXERCISE. IT’S A WORKOUT REVOLUTION.

sto ph r y by oto s b // ter y / es /c as arl ab y t ga um en

hether or not you’re into fitness, you’ve probably heard of CrossFit because, well, it’s everywhere. CrossFit, also known as “the sport of fitness,” began 13 years ago in a one-car garage in Santa Cruz, California, and has only recently blossomed into a fitness empire. CrossFit is a training program with high-intensity movements that, according to CrossFit, Inc., “builds strength and conditioning through extremely varied and challenging workouts.” Don’t let the brief, 20-minute workouts fool you—they’re intense. A Workout of the Day (WOD) is a combination of movements from sprinting, rowing and weightlifting to tire flipping. Anything can be used in a CrossFit gym, known as a “box” to CrossFit enthusiasts. Barbells, kettlebells, medicine balls, jump ropes and gymnastic rings are just a few of the standards.

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n hour-long class usually consists of a warm-up, the high-intensity WOD and stretching. “Helen,” for example, is a WOD equally loved and hated among CrossFitters. It’s three rounds of a 400-meter sprints, 21 kettlebell swings, and 12 pull-ups, completed as quickly as possible. Like “Helen,” most CrossFit workouts are named after women. Greg Glassman, the founder and President of CrossFit, explains: “I want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, looking up at the sky asking, ‘What just happened to me?’ deserved a female’s name. Workouts are just like storms; they wreak havoc on towns.” CrossFitters push through the arduous workouts together, fighting against both the clock and their own personal best times. At the end of a WOD, it’s not uncommon to see blood and sweat dripping from the pull-up bars and bodies sprawled out on the floor, gasping for air. You’ll hear encouraging yells and the roar of a loaded barbell slamming against the floor, signifying the last person has completed the workout. Results are then scored on boards not only to encourage competition but to, more importantly, track individual progress. The great thing about CrossFit is it can be modified based on your own skill. This allows people of all shapes, ages, genders and sizes to take part. Even though the average age is in the mid 30s, CrossFit is everyone’s sport. The CrossFit Games, hosted by Reebok, claim its champions

“

THE GREAT THING ABOUT CROSSFIT IS IT CAN BE MODIFIED BASED ON YOUR OWN SKILL. 34

WHAT THE HEALTH // SPRING 2013

”

are the “fittest human beings on earth.” The competition began in 2007 and has been held every summer since. In 2011, 28,000 people signed up for the CrossFit Games. In just over two years, the number has tripled and Reebok expects over 100,000 participants in this year’s games. CrossFit, however, isn’t another fad workout trend. An estimated 5,000 privately affiliated boxes use CrossFit programming and this number is only an estimation, as many gyms use CrossFit workouts but aren’t officially affiliated with CrossFit Inc. In other words, CrossFit isn’t going anywhere anytime soon. CrossFit 315, CrossFit Syracuse, SaltCity CrossFit, and CrossFit Dewitt are boxes located in and nearby Syracuse. Many boxes post their workouts on their websites and Facebook pages; so if you’re not able to make it to a box, there’s no excuse not to do a WOD at home. Sunny Falcone, a trainer at CrossFit 315, considers herself hooked. “I’m an addict. I’d look at a workout online and I’d obsess all day until I do it,” she says. Trainers aren’t the only ones who are bitten by the CrossFit bug. CrossFit can change anyone’s life, like it did for Morgan Russo, a cardiovascular perfusion State University of New York College of Environmental Science and Forestry graduate student. A few years ago, Russo ate McDonalds regularly andbingedrank 3 to 4 times a week, but her lifestyle got a dramatic makeover when she received a discount to a fitness gym located in inner city Philadelphia. Russo found herself particularly interested in the coach’s interval-style training. After getting closer to her trainer, Russo learned the trainer’s boyfriend owned a CrossFit box and decided to check out a CrossFit competition. The morning of the competition, Russo woke up on the floor of her apartment—shirtless and with wet bottoms. She had gone out to the bars with her friends that night. Remembering she was supposed to meet her trainer in the morning, Russo frantically stumbled around her room, slid into exercise clothes and ran to the door. The competition had less females participate than anticipated. One coach approached Russo and said,

FEEL GREAT

“Hey! Welcome. So, you look like you can work out right now. Would you like to join?” Russo was still hung-over and in no state for quick movements. She didn’t even know what the competition was for, but she did what the coach asked her to do. “This is easy, I can do this,” Russo thought. She agreed to join the competition. Russo’s first WOD included pull-ups. Her “spaghetti arms” barely allowed her to complete one. Her body shook throughout the third and last workout of the competition. At the end, three coaches ran to her aid, offering her bananas and water. After an hour passed, Russo finally had the strength to mumble, “You guys are psychos…I cannot wait to come back tomorrow!” Ever since April 2011, CrossFit has changed Russo’s life. Two years later, she earned her CrossFit trainer Level 1 certification. A CrossFit class can range from $15 to $20 each, or $100 to $150 a month. CrossFit may seem expensive, but the physical, mental and emotional rewards are arguably worth the investment. Mitch Beaver, trainer at CrossFit 315, strongly believes it’s important to maintain a healthy lifestyle and he finds CrossFit one of the most effective ways of doing so. “You change your diet. You make sure you get enough sleep. Most importantly, you make sure that you have time to do your workout,” he says. “If you start CrossFit, it will take over everything.” Many people view CrossFit as a cult, but once you start, you understand exactly why CrossFitters love it. “I’d just go on and on about how much I love CrossFit and people just stare at me. They think I’m crazy. But I love it and I love the lifelong friends I have made through it,” Falcone says. At a box, there is a strong sense of community like no other. Yes, there is a competitive aspect to CrossFit, but at the end of the day, everyone is there to support each other. As you make your box your second home, the members in it become your second family. CrossFit, for the most part, is for the everyday, ordinary person who is trying to live a better and healthier lifestyle. Even if you can run four miles or lift 300 pounds in the gym, you probably wouldn’t be able to climb out of a burning building carrying someone on your shoulders and then run at a fast speed, Glassman says. So, find a CrossFit box and give a WOD a shot. Your workouts will never be the same again. WTH

IN THE BOX -- Barbells, gymnastic rings and pull-up bars are just some of the equipment found in a CrossFit box. UNITED WE TRAIN -- Crossfitters are one big competitive, “Tough as nails,” family.

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WHAT THE HEALTH // SPRING 2013

A Day in the Life of An

Athlete Senior Menâ&#x20AC;&#x2122;s Basketball Guard

Brandon Triche gives us an inside look of his life as a student-athlete story by elizabeth pastor // photos by carly tumen

SPRING 2013 // WHAT THE HEALTH

randon Triche, a senior guard on the Syracuse University men’s basketball team, knows how to balance his time between his public health major, an internship and his responsibilities as captain of the team. He gives us an inside look on a day in his life as a student-athlete—from his workout routine to what he enjoys doing in his free time. Even with such a busy lifestyle, Triche still finds time to stay healthy throughout the season and gives us insight on his personal nutrition and fitness tips.

WTH: What does your schedule look on an average morning during basketball season? BT: Since I am a senior, I go to my internship at Strength and Motion, which leaves me taking one class on campus and one online class. Everyone’s schedule is different in the morning depending on what classes they have. I don’t start working out until the afternoon, and we have practice everyday from 4–6 p.m. Usually I will get to the Melo Center around 2:30 p.m. and chill out, head into the weight room for a weight training workout and then prepare for practice. WTH: What are your responsibilities at Strength and Motion? BT: Strength and Motion is a place for group training and personal training, more so at a higher level. I often help the instructors with their teaching, clean up the gym, answer phone calls, pretty much whatever they need me for. I work 35 hours per week, so it’s pretty much a job. It’s a matter of managing my time well and realizing that there are more important things than just chilling and hanging out. WTH: As far as academic work goes, how do you feel being a student-athlete affects your schoolwork? BT: It all depends on the person’s personality, but with being an athlete, we have tutors set up for us for whatever class we need, so there are no excuses. Although, I will say if I weren’t an athlete, I would have better grades, just because we have many other stressors that affect how we perform in school. Brandon is all smiles in this picture of him in his pre-SU basketball star days!

WTH: Is there a team of professionals advising you in the weight room for technique and injury prevention? BT: Yes, we have a strength coach and a trainer, and they both do a great job. Our strength coach and trainer will often work together (as they should) because you can’t do specific exercises in the weight room because of injuries. They make sure we are lifting correctly and working on the right muscles. WTH: So you have a professional strength coach and a trainer, but does the team have anyone who is specialized in nutrition? BT: Our strength coach does a lot of that work. He regulates what we eat, especially on the road and pre-game meals. He can’t regulate what we eat all of the time because we’re not always around him, but as far as team meals, he makes sure we eat pretty healthy. We also do a weigh-in with him once every two weeks, so throughout the season we can stay on top of our game. WTH: Do you have a favorite food or any pregame fuel? BT: I don’t have anything special like that, but I do make sure I eat about four hours before the game. On game days, we usually eat whole wheat pasta for some carbohydrates and energy, chicken or steak, broccoli and different types of fruit. WTH: Do you have any fitness and/or basketball inspirations that really keep you motivated? BT: I aspire to play in the NBA, so that helps to keep me in shape. I am also a better athlete at a certain weight. In the summer, I will choose a specific weight and see how I play with that. It is all about keeping a happy medium. WTH: How has your diet and lifestyle changed since coming to SU? BT: It changed a lot. I took my diet more serious, especially during preseason and training time. Sometimes I even try to trick my body and not eat carbohydrates for one week or not eat protein for one week, and see how my body reacts. I also drink a lot of water. I took out candy from my diet, and I stay away from fried and fast foods. WTH: Do you find that your teammates have the same nutritional attitude. or are you the only one who really watches your food intake? BT: No, I am the maniac on the team. I tend to be the person they go to when they need to ask someone how many calories are in something or really any nutritional questions.

WTH: I’m sure many of us can relate to that. Is there anyone you look up to or is there someone you really aspire to be? BT: Pretty much my family. They really inspire me and support me for what I am set out to do. WTH: Is your family in attendance for many of your games? BT: Yes, they come to every game. My father comes to home and away games. They are very supportive, which is why they inspire me so much.

A lot of times, “you may want to

do what you want, but you should do what you need to do.

”

WTH: Do you have any advice for someone who aspires to be a student-athlete? BT: For one, you want to work as hard as you can and do whatever you have to do to get there. A lot of times, you may want to do what you want, but you should do what you need to do. Then once you get there, it can be a little bit of a culture shock, so you want to make sure you get your priorities in order and stay around the right people. WTH: Do you and your teammates participate in any volunteer work? If so, what types of organizations? BT: We like to volunteer around the Syracuse community. We do a lot for Make-A-Wish, the Jim and Juli Boeheim Foundation, and occasionally some of us will go to different schools and speak to children. I definitely enjoy being out in public and talking to the fans and children since it’s always nice to talk to someone who may look up to you. WTH: What is it like to walk around campus or other places in the community? What usually happens when people stop you? BT: At school, people usually don’t stop me. Sometimes they may stop me on Marshall Street, but not when I’m headed to class. When someone stodps me, they usually say ‘good game’ or ‘why did you lose,’ but usually fans are supportive and encouraging, especially at school. I am usually stopped for pictures and autographs when I’m away from campus or not during school hours, like at the mall. WTH: Do you enjoy that aspect of being a high-profile athlete? BT: It all depends. I don’t really like the attention part of it. I get nervous if it’s really loud and bringing a lot of attention toward me, so I don’t enjoy that as much. However, if I’m out to eat or if it were more personal and somebody would like to take a picture, then I don’t mind that at all. WTH

SPRING 2013 // WHAT THE HEALTH

The Benefits of Being an

Early Bird WITH THE CRAZINESS OF THE END OF THE SEMESTER QUICKLY APPROACHING, STUDENTS MAY FALL INTO THE TRAP OF GOING TO THE GYM LATE AT NIGHT OR NOT AT ALL. HOWEVER, STUDIES SHOW THE MORNING MAY BE THE BEST TIME FOR YOU TO WORKOUT. story by// juliet maloff photo by// paige blinn

WHAT THE HEALTH // SPRING 2013

“No more soda or candy.” “Be more organized.” “Get all my homework done before the weekend.” If any of these sound familiar, it’s because they’re just some of the New Year’s resolutions many college students make, resolutions that often fall short as the semester passes by. The most common one of all, however, remains: “Get myself to the gym.” It can be difficult to find time to get to the gym, even if you might be dying to go. With inconsistent day-to-day schedules, many students are left with the only option of getting to the gym at 6 p.m. or later. Padriac Kane, a junior health and exercise science major at Syracuse University, says he always seems to end up working out at night due to his busy school and work schedule.“I work a full time job, and between that and classes, it’s tough to even find time to get to the gym,” Kane says, who works every morning from 7 a.m. to 11 a.m. and then attends classes until 5 p.m. “Although there may be added benefits of working out in the morning, at least for now, I have to resort to working out late at night,” Kane says. It can be tough to wake up early to go to the gym, especially when you have a full day of classes ahead of you, but college students may want to reconsider getting to the gym in the morning. Morning exercise can help your brain focus and raise your energy levels, according to Livestrong.com. Morning workouts also help jumpstart metabolic functions, triggering the release of hormones that regulate your appetite, blood pressure, sleep-wake cycle and internal body temperature. Morning light entering the eye's retinas stimulates nerve pathways to the brain, signaling the start of these metabolic functions, the National Sleep Foundation says. Exercising in the morning also boosts mood, helping students cope with the challenges of hectic school days. When you exercise can effect how you sleep. An Appalachian State University study found people who exercised early in the morning slept better at night. Exercise stimulates stress hormones, including cortisol, which take a few hours to wear off. For example, if you try to go to bed right after a three-mile jog, cortisol may keep you too keyed-up to settle down and sleep right away.

FEEL GREAT

Morning workouts boost metabolism, says Dr. Mehmet Oz, a surgeon and the Director of Cardiovascular Institute and Complementary Medicine Program at New York Presbyterian Hospital. “Just five minutes of any anaerobic exercises in the morning will get your metabolism burning on high for the eWntire day,” Oz says. By setting aside those five minutes in the morning, your body continues burning calories at a higher rate than if you were sedentary, Oz says. Meaning, if you work out in the morning, your body will use the calories you consume during the day more efficiently. Raelynn Griffith, a personal trainer at Gold’s Gym, says she finds early morning workouts to be more beneficial than working out later in the day. “In the morning, you actually do the workout, whereas if you don’t, as the day goes on, you are more likely to not want to go to the gym after a long day,” Griffith says. She also explains her clients lose more weight working out earlier in the morning due to the more efficient calorie burn. It can be hard to make the change from night owl to early bird, but take it from Samantha Campbell, a senior exercise science major at SU, who made the transittion herself and now always works out in the mornings, usually at 7 a.m. “I used to work out late at night because of my busy schedule, but then I realized I was having trouble sleeping,” Campbell says. Like Campbell’s schedule, college is a busy time for all students, sometimes making it difficult to find time to get to the gym. “I know how hectic my days can get, but if you can find the time just push yourself to get to the gym in the morning, it will be worth it,” Campbell says. WTH

SPRING 2013 // WHAT THE HEALTH

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WHAT THE HEALTH // SPRING 2013

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SPRING 2013 // WHAT THE HEALTH

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WHAT THE HEALTH // SPRING 2013

Features

SPRING 2013 // WHAT THE HEALTH

FEATURES

e v o I L “ ido” F

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PETS ARE MORE THAN JUST FUZZY COMPANIONS— THEY’RE OUR THERAPISTS TOO. story by kerry wolfe // photos by carly tumen

nuggling with an adorable little dachshund makes homework much more bearable. That was the case for Bryan Chin-Yu Chou, a junior advertising and French dual major at Syracuse University. Charlie, a dachshund, lived with Chou for the fall 2012 semester after his owner got in trouble for keeping him in her apartment. Chou and his roommate spent the semester caring for the dog, loving him as if he were a child. Although Charlie no longer lives with them, Chou reflects fondly on their time together. “I was more home-oriented last semester. I always wanted to go home to Charlie,” he says, his face lighting up like a proud parent. “Caring for him was something I was willing and happy

WHAT THE HEALTH // SPRING 2013

to do.” Charlie was more than a dog, he was a friend. Studies show a positive correlation between pet ownership and physical and mental wellbeing. Humans are typically social, constantly seeking out company for comfort or support—even if it means directing our attention to another species. Simply petting an animal relaxes a person, causing a slight drop in blood pressure. “I mean we’re not talking about crazy rabid dogs,” says Dr. Alan Beck, director of Purdue University’s Center for the HumanAnimal Bond. “But when you have a positive animal interaction, you actually get a relaxation response just as you would with a comfortable relationship with a person.”

FEATURES The perks of pet ownership aren’t reserved for one specific species. It is a matter of partiality, although dogs and cats do typically claim the popular vote. A person’s ability to anthropomorphize, or give an animal human qualities to their pet, is a key factor. “When owners were able to anthropomorphize their pet more, they reported better health benefits from their pet,” says Dr. Allen McConnell, a lead researcher in a 2011 study on the positive consequences of pet ownership. “So it might be easier to anthropomorphize a puppy than a goldfish,” he says. The relationship between humans and animals carries less baggage, making them ideal confidants. They don’t judge us or relay our deepest secrets. There are no gender or racial barriers to cloud judgment or create prejudice. “It’s a way of sharing in a really comfortable way because it never gets betrayed,” Beck says. Animals allow people to focus their attention on the present, which in turn relieves stress. Since we’re social animals with an evolutionary dependence on nature, we’ve developed an acute awareness of nature and find comfort in our natural environment. Our inclination toward pet ownership is part of our inborn attraction to nature. “You can look at a fish tank or bird feeder or even your dog as sort of nature on demand,” Beck says. However, owning a pet isn’t an antidote to loneliness or stress. The people who receive the most health benefits from their pets are the ones who also get along with people.

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inherently crave. “Colleges should try to encourage people who might be in periods of stress to have more interactions with nature, to take walks or to set up birdfeeders on lawns,” Beck says. “Those are nice ways of dealing with stress.” As for Chou, he definitely plans to own a dog in the future— just not right now. Although he enjoyed taking care of Charlie, he doesn’t suggest other college students should take on the added responsibility of caring for a pet. “Hopefully I’ll be semi-successful by the time I’m 25,” Chou says. “Then I’ll get a dog.” WTH

ENCOURAGE PEOPLE WHO MIGHT BE IN PERIODS OF STRESS TO HAVE MORE INTERACTIONS WITH NATURE, TO TAKE WALKS OR TO SET UP. Dr. Allen McConnell

“

So being a people person and being a pet person may go hand-in-hand. “There’s a folklore that the crazy cat woman who doesn’t get along with people has her cats and those are like her family,” McConnell says. “It’s not to say that that person wouldn’t benefit from her cats, but we actually found that people got more out of pets when they got along with people.” Animal ownership, although beneficial, has its difficulties. Caring for another being requires a significant commitment, especially for college students. Budding social lives and crammed living quarters aren’t the pet-friendliest of environments. The added responsibilities of caring for a pet may even create more stress, negating some of the beneficial aspects of the relationship. For most college students, leaving Fido back home is probably the best option. “It would be too simplistic to say that every freshman should come to campus with a laptop and a dog,” McConnell says. “But the pets would help in a lot of circumstances.” Those too busy to properly care for a pet can turn to other means of interacting with animals. Head over to the S.I. Newhouse School of Public Communications and pet one of the numerous professors’ dogs found wandering through the complex. Volunteer at Helping Hounds, a local dog shelter, or pay a quick visit to the zoo. Even a stroll through the park provides a dose of the human-nature interaction we

Pet to the rescue Playing with a dog, cat, or whatever other animal you love, may help to reduce stress and elevate your mood, amongst other benefits.

Call Me Maybe? FEATURES

story by// laura cohen photo by// carly tumen

COMMUNICATION IS KEY – ESPECIALLY WHEN LONG DISTANCE COUPLES ARE MILES AND MILES APART.

hen Janine Savage mentioned over Skype that she gets cold in her South Campus apartment, her boyfriend sent her a heated blanket. Since they’re in a long distance relationship, he can’t always physically be there. Sending a surprise through snail mail is a creative way to show he cares. Savage, a junior public health and child and family studies dual major at Syracuse University, has been dating her boyfriend, Ethan, since spring 2012. They live near one another at home, but Ethan attends Framingham State in Massachusetts. Laura VanderDrift, an assistant professor of psychology at SU, centers her research on the dynamics of close relationships. She says 70 percent of college students have been in a long distance relationship, especially in their first year away at school. VanderDrift says it seems like there’s an upward trend of post-college long distance relationships. This may be due to the changing job market, which can require partners in a relationship to work in different locations. Long distance relationships have some advantages over close-distance relationships. People in long distance relationships tend to romanticize one another more. They believe their partner’s positive traits are unique and his or her negative traits are common. Generally, people in long distance relationships may have greater partner idealization because of restricted communication. Since the two can’t talk as often as people in a proximal relationship, their discussions generally cover things important to them, rather than mundane day-to-day topics. Relationships help people fulfill people’s need for self-expansion. “It’s a fundamental human need to self expand, which means to constantly be expanding one’s sense of self and having new experiences,” VanderDrift says.

WHAT THE HEALTH // SPRING 2013

When long distance couples plan to see one another, they usually meet up in a place that’s exciting for them. Savage and her boyfriend try to visit each other once a month. However, if that feels like too long a stretch, they might meet halfway in Albany, N.Y. Savage appreciates the perks of being in a long distance relationship. She says when a significant other lives close-by, it can be easy to get wrapped up in the relationship. Instead, both she and her boyfriend have groups of friends at school and have their own space. While technological communication is easy, it’s not as strong as face-to-face conversation, even if it’s over video chat. Savage and her boyfriend try not to get distracted while talking on Skype. “It’s easy to end up going on Facebook, walking around the house or talking to your roommates while video chatting, so we try to make it a point to just talk and not focus on anything else,” she says. Long distance relationships can cause some emotional distress, as well. As busy college students, it can be hard to set aside an entire weekend to go visit one’s partner. Savage is involved in multiple organizations that have meetings during the week. While technology sometimes suffices, Savage says it can be emotionally draining when she’s stressed and Ethan isn’t able to be there. It’s even worse if one person is going through a difficult time and is unable to receive that comfort in-person. Plans to visit can fall through at the last minute too. Weather is something Savage and her boyfriend often worry about. Snowstorms can make it impossible to drive. They need to know if there will be pleasant weather the entire weekend to make sure they can make it back on time for Monday classes.

FEATURES

“This is really frustrating because we hardly see each other as it is,” Savage says. Sometimes, even the time spent together reinforces the hardships of the relationship. “It’s hard when you go home for breaks, because you become used to them being around all the time,” Savage says. “The first week when I come back to school is really hard, but then I get back into the flow.” People may find these relationships almost impossible to maintain, but VanderDrift sees it as a matter of personal commitment. “All relationships require communication to keep going and to keep well,” she says. But when partners spend time together, the communication happens naturally. Whereas, in a long distance relationship, each partner must make a conscious effort to communicate daily. If one isn’t able to commit the time to his or her partner, it may be because the two just aren’t right for one another. “People feel commitment when they’re satisfied and invested in the relationship,” VanderDrift says. For some students, college is a time to explore other options. Because of that, many college relationships end as a function of alternatives, she says. People are satisfied, but there might be something better around the corner. VanderDrift feels distance shouldn’t make someone trust his or her partner less. “If you don’t trust somebody, it doesn’t really matter if they’re here or really far away,” she says. “That lack of trust is eventually going to be a vulnerability in the relationship.” Any committed relationship involves behavioral and cognitive interdependence. The behavioral aspect is the physical closeness, whereas the cognitive aspect includes mental and emotional closeness. Those two are typically more important, VanderDrift says. Relationships purely driven by a sexual component, however, may signal these are less mature people who are not truly looking for a serious relationship. “A long distance relationship definitely makes you miss the person more,” Savage says. Savage says she and Ethan will Skype and watch a Netflix movie at the same time. Sometimes, they Skype while doing their homework and occasionally chat during a study break. They also made a shared Google document for a list of activities they want to do together. Some people in long distance relationships report feeling greater amounts of love than people in proximal relationships, VanderDrift says. “In order to even have a chance of being together long distance, you need to form a friendship first,” Savage says. “If a couple was fighting more often than getting along, especially when apart, it just wouldn’t be worth it anymore.” WTH

I would walk 3

00 miles...

Syracuse

New York

Massachusetts Framingham WTH

SPRING 2013 // WHAT THE HEALTH

A NUMBERS’ GAME

Delving into the nitty-gritty of a bodybuilding lifestyle story by jake vuolo // illustration by shirley chang

n the first day of classes, students walked into their exercise physiology class expecting a twig of an instructor who hadn’t lifted weights a day in his life. Instead, they were met with a hulk of a man who stands at 6’1” and weighs 250 pounds, a bodybuilder and Ph.D. candidate, whose physique is rivaled only by his knowledge of exercise physiology. What The Health magazine sat down with Professor Jesse Lloyd to discuss his dedication to the sport of bodybuilding. Lloyd’s interest in bodybuilding was spurred by his involvement with his high school wrestling team. Not only did wrestling introduce him to the weight room, but it allowed him to become very in-tune with his body. “Wrestling season is basically all centered around manipulating bodyweight,” Lloyd says. After spending hours at a time in the weight room and monitoring his diet, he began to understand how his body reacted to certain foods. By manipulating calories, Lloyd was able to put his body in a natural state of weight cycling. “When I finished high school and I was no longer involved in regular sports, my body was still like clockwork,” Lloyd says. “Right around the fall, my body would get the urge to strength train. My body was in the natural lose weight-gain weight cycle.” This natural cycle benefitted him as a bodybuilder. When he started training for shows, he was already used to gaining weight and cutting down. At his first show in 2006, he took fifth place in a nontested competition.

WHAT THE HEALTH // SPRING 2013

FEATURES

“

FEEDING THE BODY WITH FATS IS LIKE FILLING A LAMBORGHINI WITH KEROSENE—DIET IS 85 TO 90 PERCENT OF TRAINING.

”

After 10 years of experience, Lloyd has transformed his routine down to every last detail. It’s important for bodybuilders – and average people – to know how the body works and program around that, Lloyd says. “When I was training for bodybuilding I would only train at 65 percent because I didn’t care about cardiovascular health. All I wanted to do was be able to measure how many calories I would be burning by doing my exercise,” Lloyd says. Lloyd encourages those who want to train their bodies for a weight-loss cycle to count protein, carbohydrates and fat when dieting. Lloyd says by knowing how many calories he burns during exercise, he can adjust the amount of carbohydrates and protein accordingly. “Feeding the body with fats is like filling a Lamborghini with kerosene—diet is 85 to 90 percent of training,” Lloyd says. Lloyd keeps a journal of everything he eats and the exercises he does during training throughout the day, along with how he feels so he can keep track of everything and make sure he stays on schedule. “Cut and paste, you do the same thing every single day,” Lloyd says. The first few weeks of a heavilycontrolled diet are difficult. At times, he sets an alarm on his phone to tell

himself to eat, even though he may be full from his last snack. After a few weeks of sticking to a diet, his body starts to run on autopilot. He’s ready to eat when he needs to eat, goes to the bathroom at the same time every day and starts to get sleepy around the same time. Lloyd also points out many people who go to the gym without intensity will not see any gains. On the flip side, people who work out for longer than an hour and fifteen minutes are either overtraining or utilizing too much rest periods between their sets, which kills intensity. During offseason, Lloyd utilizes a training technique based on “one rep max” for compound movements—a lift that utilizes many muscle groups at once, such as a bench press, squat or dead lift. He calculates the maximum amount he can lift for one repetition, and then uses different rep ranges based on that weight. Lloyd also switches up the typical training routine, working his chest and biceps together to ensure his muscles stay fresh. “This is after ten years of training and knowing what my weak body parts are,” Lloyd says, emphasizing being in-tune with the body and gaining over 100 pounds of muscle doesn’t happen overnight, or even after two or three years.

Lloyd suggests finding someone who is knowledgeable about exercising that can follow you around for a few weeks and see exactly what you can do to maximize your training. There is a big difference between qualification and certification, Lloyd says. Weekend personal training certifications have their place, but someone who has been there and done it is a much better source of information. The same applies to finding a great training partner. He and his three best friends, who also body build, call themselves “The Four Horseman” and monitor each other when weight training. The key is surrounding yourself with people who strive for the same goals and who can motivate you while training and dieting. Lloyd insists you must listen to your body. Do the exercises you hate doing because even though they hurt the most, they will give you the best results. “All the changes you’re going to make to your muscle happen at night…that’s where a lot of people lose it,” Lloyd says. “The pump isn’t when you’re growing; it’s the stimuli to grow and you need to give yourself enough time to recover.” Lloyd’s take home message: If you want to succeed, you have to be 100 percent committed, and this applies to anything you want to strive for. WTH

SPRING 2013 // WHAT THE HEALTH

7Scents Saving

If you’re looking to feel peaceful and rejuvenated, try the easy and affordable aromatherapy. story by melina martino // photos by allen chiu

ou look up from studying and stare at the ticking clock. The hours have crept by, and you haven’t studied nearly as much material as you hoped to. You need to relax and focus, the aroma of essential oils can help. Aromatherapy uses natural oils extracted from flowers, leaves and other plant parts to improve your mind and body, making you feel at ease. Certain aromas have the ability to improve your mood. For college students, aromatherapy is the perfect solution if you’re stressed about a test, anxious from a break-up, or so exhausted you can’t sleep. “It helps clear your mind of all of the things going on around you,” Emily Vinette, an aromatherapy product expert at NaturTyme, says. Aromas have a physiological effect on the mind and body, says Karin Jean, a licensed cosmetologist and Aveda certified aromaologist. Depending on the scent, the oils can calm or stimulate your mind, while still soothing your skin. There are seven essential oils used to battle stress, anxiety and exhaustion and improve alertness and concentration: lavender, chamomile,

neroli, peppermint, eucalyptus, orange and bergamont. Lavender is used for relaxation. “Lavender is extremely calming. The scent of the oil alone actually slows your heart rate, and calms you down,” Jean says. Lavender is especially effective when used as a sleep-induce, Jean suggests dabbing a bit of oil on the corner of your pillowcase. That way, you’ll inhale the scent while you’re lying down, waiting to fall asleep. Wash your pajamas, comforter or sheets with the lavender oil, so you’ll be surrounded by the calming scent every time your head hits the pillow. The aromas of chamomile and neroli reduce anxiety and reset stress levels so they’re at a minimum. The best way to release the two aromas is to heat the oils, which causes them to be released into the air. You could also try holding the oil bottle directly under your nose to inhale the scent, which will produce the same de-stressing effect. Peppermint promotes concentration and clarity, making you more aware. Dab a tiny bit of oil in your hands and massage into the temples or rub some oil on the back of your neck. The sharp, fresh

WHERE TO BUY

Eucalyptus also helps keep you awake, making it the ideal scent to sniff while studying. Orange is one of the most well-known aromas. Its lively, citrusy scent keeps the mind sharp. Simply eating citrus releases the familiar scent, helping to keep you awake. Bergamot is a clean smelling aroma that enhances the mind’s clarity. Like eucalyptus, this aroma is the perfect alternative to chugging coffee when you’re studying late at Bird Library. “I think it would be great if they pumped oils in the air at the library, a nice calming yet stimulating orangey >> stress

& anxiety

Wegmans

>> sleep

CHAMOMILE: sweet, herbal

JASMINE: floral, intense

NEROLI: bittersweet, floral, spicy (often strong)

LAVENDER: light, fresh, floral

>> clarity

PEPPERMINT: strong, minty,

Aveda

WHAT THE HEALTH // SPRING 2013

lavender aroma,” Jean says. “You don’t want to put people to sleep but help them focus.” Besides being calmative, aromas can also be used as immune system boosters. Most are antifungal and antiviral, especially the scents of lavender, peppermint, eucalyptus, bergamot and neroli. There are different ways to apply the oils. Besides massaging the temple with them, you can pour a small amount of oil into your shampoo or lotion and shake to mix. Or even wear it as a perfume. Many stores that carry aromatherapy oils also sell tiny bottles of scents with roller balls, so you can apply the scent directly to your skin. Keep in mind you should only apply a small amount of oil the first time to ensure you’re not allergic. The healing effects of aromatherapy are only a small sniff away. WTH

LAVENDER: light, fresh, floral

>> alertness

Natur-Tyme 52

scent will awaken the mind, allowing you to feel more focused. Like peppermint, the aroma of eucalyptus, a flowering shrub made from “gum trees,” makes you feel alert. The scent increases brain activity, essentially reducing mental fatigue.

online websites (But make sure they oils are pure and unadulterated)

EUCALYPTUS: sharp, woody, powerful ORANGE: lively, citrusy

PEPPERMINT: strong, minty, fresh BERGAMOT: fresh, fruity, clean

Back of Book

AMATUER CHEF:

CURRY IN A HURRY Curry powder’s complex flavor makes it ideal for not just traditional curry, but anything from breakfast to snack to dessert. Here are some out-of-the-box ideas to add some spice to your day.

story and photography by// riddley gemperlein-schirm

Unconventional and delicious ways to get your curry fix

Akoori (Indian Style Scrambled Eggs) Served with some buttered toast, this is the perfect meal.

Total time: 15 minutes|Serves 3 1 medium white onion, chopped 1 garlic clove, minced 1 TBS. vegetable or canola oil ½ tsp. cumin ¼ tsp. garam masala ¼ tsp. ground coriander ½ tsp. curry powder 1 jalapeno chile, seeded and minced 1 tomato, chopped 2 handfuls spinach 6 eggs, lightly beaten 2 TBS. cilantro + more for garnish, chopped Salt and pepper to taste

WHAT THE HEALTH // SPRING 2013

Heat oil in a skillet. Add onion and garlic and sauté for 5 minutes, stirring occasionally, until lightly browned.

Add the cumin, garam masala, ground coriander and curry powder to the onion-garlic mixture. Stir to coat onion and garlic in the spices. Cook for 30 seconds to 1 minute, until the spices are fragrant.

Add the jalapeno and tomato. Cook for 1 to 2 minutes, until the tomato’s juices have cooked off. Add the spinach and cook until it begins to wilt, about 30 seconds.

Add the ends and cook, stirring constantly, until the eggs are cooked through, about 1 to 2 minutes. Stir in the cilantro and season to taste with salt and pepper.

Serve immediately and garnish with extra chopped cilantro.

Curried Popcorn Sweet, salty and a tad bit spicy. It’s a healthy and delicious snack for any time of the day.

Curried Pineapple Wedges with Coconut Cream

Total time: 10 minutes|Serves 2 ½ tsp. curry powder 1 tsp. ground cinnamon 1 TBS. cane sugar (granulated or brown sugar is fine too) ½ tsp. kosher salt 1 TBS. vegetable oil

This dessert is actually a cinch to put together and the warm, spiced pineapple can’t be beat.

Total time: 20 minutes (+chilling time)|Serves 3-4 1 can full-fat coconut milk ½ pineapple, peeled, cored and cut into wedges ½ tsp. curry powder 1 tsp. cinnamon Pinch of salt Pinch of nutmeg 1 TBS. brown sugar Optional: almonds, coconut flakes, and fresh mint for topping

Open the can of coconut milk and place in the fridge overnight. The coconut cream will separate from the coconut water when chilled. Scoop the coconut cream into a bowl, and add a pinch of sugar if you want a slightly sweetened cream. Stir to smooth out the cream, and incorporate the sugar.

Preheat the oven to 375 F. If using almonds and coconut, place about 2 TBS. of each on separate baking sheets.

Place both almond and coconut in oven. Toast the almonds for about 10-15 minutes and the coconut for 5-7 minutes, paying close attention to the coconut, as it burns quickly.

If you’re using mint, take a few leaves and either finely chop or, if you know the skill, chiffonade them.

Turn on the oven’s broiler setting and place on high heat. Put the pineapple wedges on a baking sheet lined with aluminum foil.

Mix the curry powder, cinnamon, salt and nutmeg in a small bowl. Sprinkle the spice mixture evenly over the pineapple wedges.

Sprinkle the brown sugar evenly over the pineapple wedges. Place the pineapple in the oven and broil for 3-4 minutes, until the brown sugar caramelizes and the pineapple softens slightly.

For each person, place 3-4 pineapple wedges on a plate. Top with a dollop of coconut cream and optional garnishes.

Combine the curry powder, cinnamon, sugar and salt in a small bowl and set aside.

In a large, about 5-quart, pot, with a tight fitting lid, heat oil for 1 minute. Add three popcorn kernels to the pot, and put the lid on.

Once the kernels begin to pop, the oil is hot enough. When they pop, add the rest of the kernels, and put the lid back on.

Allow the popcorn to pop until most of the kernels have popped, about 2 to 2 ½ minutes.

Put the popcorn in a bowl and add the curry powder mixture to the popcorn. Toss to coat. Serve immediately.

SPRING 2013 // WHAT THE HEALTH

GET OUT OF TOWN

Go Caving Adventure into the unknown story by samantha fisher // photos by max welton

f your idea of an underground expedition is cleaning out your basement, try digging a little deeper: go caving. Caves are found all around the world, and each has its own unique characteristics and history. Not only is caving a fun fitness activity to do with your friends and family, it burns calories and increases your heart rate. Since caving requires you to hoist your own body weight, it also helps build muscle. Caving can be a great workout and it’s exciting too. When you enter the cave, you never know what to expect or what mystery might unfold. Many caves have rivers, streams, pools and

photos courtesy of the syracuse university outing club

bats. For both safety and enjoyment, WTH recommends novice cavers go with others who have more experience. If you’re interested in the sport, you can either go horizontal and vertical caving. Vertical caving refers to a cave that has vertical shafts or pits and requires ropes or ladders to safely descend or ascend. On the other hand, horizontal caving encompasses anything that doesn’t require ropes or harnesses to traverse. Know beforehand if you’re going horizontal or vertical caving, making sure you have both the right experience and gear. There are many opportunities in the

For more information about local caves, visit the National Speleological Society (NSS) website: http://www.nssio.org/Find_Grotto.cfm

Syracuse community to become involved in the caving world. The Syracuse University Outing Club (SUOC) provides both day trips in New York and weeklong caving expeditions during spring and winter break in West Virgina and Vermont. SUOC allows students to explore caves for a few hours and analyze well-known and mapped passages. Nathan Roser, one of the leaders of SUOC, says, “Once I started caving every weekend, it developed into a total obsession. I find being underground always makes me happy and at peace.” WTH

Comparison of

SEASONAL GOODS

POST-EXERCISE Recovery Drinks

WATER

ENERGY DRINKS

Water is the most commonly used to rehydrate the body. Since 75 percent of the body consists of water and large amounts are lost through sweat, water is a great recovery drink for any kind of exerciser, newcomer or seasoned athlete. Athlete’s Opinion: “After easier workouts, I usually prefer water,” Karina Ernst, Syracuse Univeristy Track and Field.

While Gatorade or Powerade aren’t usually considered energy drinks, their ability to replenish athletes’ electrolytes and carbohydrate stores make for one powerhouse of a drink. Energy drinks like these are great for religious runners or intense weekend warriors, people who need more nutrients than water can provide. You should exercise caution when choosing these drinks because overconsumption can be dangerous and highly toxic. Athlete’s Opinion: “For medium to difficult workouts, my coaches typically encourage us to drink Gatorade,” Ernst says.

CHOCOLATE MILK Chocolate milk, a new rehydration craze, has double the amount of carbohydrate and protein than water or energy drinks. It can be a good post-exercise choice for moderate to active athletes because it contains the nutrients necessary to replenish tired muscles. Athlete’s Opinion: “Chocolate milk is great after any kind of workout, easy or difficult. It’s great getting rid of lactic acid and is exceptionally important, especially for women, because the calcium helps make bones stronger and less prone to stress fractures,” Meredith Speakman, SU Track and Field.

PROTEIN SHAKES For hardcore athletes or bodybuilders, protein shakes are a good option. This post-exercise recovery drink repairs and rebuilds lean muscle. Athlete’s Opinion: “After our toughest workouts, a lot of my teammates prefer to drink things like protein shakes because they replenish so many vital nutrients the body loses during a long run,” Ernst says.

story by// alexa voss photo by// laura palladino

You’ve just finished a killer 10-mile run and are thirsty, so you go to your refrigerator and grab….what? Almost every exerciser faces the dilemma of what post-exercise recovery drink will make them feel the best after a workout. From the classic choices, like water or Gatorade, to more inventive options, like protein shakes or chocolate milk, exercise nutrition professionals have been researching various beverages’ effects on athletes after exercise. Rehydration after a tough workout restores the body’s blood sugar levels to normal and replaces lost fluids. Opinions about what beverage is best differ as much as the number of options available. Varying nutritional values make different recovery drinks better in response to the both the intensity of the workout and the workout itself.

SPRING 2013 // WHAT THE HEALTH

OP-ED

GYM ETIQUETTE TIPS FROM AN SU GYM EMPLOYEE

story by// hannah melton photography by// amanda piela

ith spring semester almost over and swimsuit season just around the corner, it’s time to hit the gym. Whether you’re a gym veteran or a newbie, everyone should know a little about the unwritten rules of the gym.

Rule 1

It’s bad enough having to walk across campus in the rain, snow or sleet. So please, leave the gross weather at the door. Bring an extra pair of shoes to change into because dirty shoes will not only make the floor dirty, but can also ruin the machines.

Rule 2

Trust me, I could talk anyone’s ear off. It’s always better to spend more time on the machines then chatting on the stretching mats. You won’t get that perfect beach body by just checking yourself out in the mirror.

Rule 3

Leave the drama for reality shows, and always make sure you sign up for a machine. People will be understandably upset if you steal the one they were using or waiting for.

Rule 4

When you want to lift, there’s nothing worse than not being able to find the weights you’re looking for. Put weights back so that your fellow gym-goers can find them.

Rule 5

Sweating is success, but leaving your sweat on the machines makes everyone else unhappy. Make sure you don’t leave a trail of sweat, and clean off machines after using them.

Rule 6

Whether you’re lifting 10 or 100 pounds,

WHAT THE HEALTH // SPRING 2013

keep the grunting and loud noises to a minimum. You might be trying to impress the person next to you, but it really just annoys everyone around you.

Rule 7

DJs won’t let you in without an ID and neither will the gym. Syracuse University gym employees aren’t allowed to let anyone who doesn’t have an SU ID enter the gym, so make sure to bring yours.

Rule 8

Wear comfortable and appropriate clothing every time you workout at the gym. Ladies, there’s no need to wear tight shorts or revealing sleeveless tank tops and gentlemen, keep your shirts on. Remembering these tips the next time you decide to hit up the gym will not only make your (everybody else’s) gym experience more pleasant, but will also help you get that hot swimsuit body. WTH

WTH

z i u q

THE BREAK DOWN

Test

your

0-2 QUESTIONS CORRECT:

You’re a nutrition novice!

Nutrition

Knowledge 1. A grande Frappuccino from Starbucks has ___ of sugar.

You’ve already taken a step towards expanding your nutrition knowledge by picking up a copy of WTH, but there’s definitely some more investigating to do. Syracuse University’s Health Services offers students access to a registered dietician who can provide you with the nutrition information you need to navigate the dining hall.

2. Which vitamin is most important for healthy vision?

15 grams

30 grams

Vitamin A

Vitamin B

40 grams

50 grams

Vitamin C

Vitamin D

3-5 QUESTIONS CORRECT:

You’ve got a good grasp on what you should be eating!

3. The recommended serving size of meat is the same size as ______. A

You’re on your way to a healthy lifestyle! Visit SU’s food services website for more nutritional information that can help you become an even better nutritional expert.

A deck of cards

Your hand

A slice of bread

A ladle

4. How many calories do you need to

5. The recommended serving size of fats

burn to lose one pound?

6-7 QUESTIONS CORRECT:

is the about the size of _____.

1,500

2,500

A peanut

The tip of your thumb

3,500

4,500

A baseball

A ladle

6. Which food group should provide

7. What is one serving of pasta?

most of your energy?

Protein

Carbohydrates

1/4 cup

1/2 cup

Solid Fats

Oils

1 cup

1 1/2 cup

Congratulations, you’re a nutrition guru! You recognize the importance of eating a well-balanced diet and put your nutrition knowledge into action. Great job!

for iPad or r u le f n yo TH o Availab W t ! tips k ou Chec nutrition Store! p more the Ap n i e e fr

SPRING 2013 // WHAT THE HEALTH

answers: 1(d); 2(a); 3(a); 4(c); 5(b); 6(b); 7(b)