Healthy living guide by College Heights Herald

SEPTEMBER 14, 2017

Healthy Living Guide

University provides methods for maintaining sexual health BY REBEKAH ALVEY

HERALD.NEWS@WKU.EDU According to a study done by the Center of Disease Control and Prevention, almost half of the 20 million new sexually transmitted diseases are found among 15 to 24-year-olds. This statistic, among many others, is why Juliana Pace, adjunct instructor and Graves-Gilbert Clinic employee, said it is important for students to make sexual health a part of their daily lives. WKU offers several resources to students to better maintain an essential

part of their overall well-being, one of which pertains to sexual health. Pace said sexual health can sometimes be thought of as less important than other aspects of health. However, preventing issues related to your sexual health is essential to making life easier. She said the human body functions as a well-oiled machine, and if one part is damaged, the entire system is at risk. Along with maintaining sexual health, Pace said you can stay energetic, thoughtful and hormonally-balanced. The most important thing, Pace said, is prevention of sexually transmitted diseases and education. Through Topperwell, a campus health promotion program, she said there is thorough sexual education. Also through TopperWell, Pace said, WKU received a grant involving prevention. The grant supplies TopperWell with free condoms available for students. Another resource on campus is through the Graves-Gilbert Clinic Family Care Center. Pace said GCC will see patients for any form of sexual health problems in a private and confidential way. Some of these problems include sexually transmitted infection and

STD testing, annual sexual health visits, pregnancy testing and HIV testing. “It’s not something to be ashamed of,” Pace said. “It’s something to discuss with your practitioner with confidence that it will stay confidential.” During a woman’s annual visit, practitioners will also discuss the different forms of birth control for women. Pace listed different forms that serve as estrogen receptor blockers that range in method and regularity of receiving the birth control. Pace said one of the different forms recommended are oral birth control in the form of daily pills. Pace said this method is most effective when taken at the same time. Birth control patches, Pace said, are worn on your arm and reapplied weekly. Pace said there are monthly options in the form of an intrauterine device or IUD, which is implanted, and Depo-Provera, which are injections. With the different methods, Pace said it is best to discuss with a health care provider to find which best fits an individual.

Reporter Rebekah Alvey can be reached at 270-745-6011 and rebekah. alvey660@topper.wku.

Healthy Living Guide

Juice, shakes and salad: how to eat healthy locally BY EMILY DELETTER

HERALD.NEWS@WKU.EDU It can seem impossible to find a place to eat out off campus that’s not just greasy burgers and fries. Fear not, WKU. Bowling Green is home to several alternative eateries catering to dietary needs or the health-conscious. Located in downtown Bowling Green, Zest! Juice for Life offers a variety of fruits and vegetables cold-pressed into juices. Owner Natalie Boddeker has been running the business for the last four years, starting only at farmer’s markets and eventually opening her own store about two years ago. Almost everything offered in the store is vegan. Boddeker said it’s her goal to get as many people eating and drinking their fruits and vegetables as she can. “It’s about providing a healthy alternative to people,” Boddeker said. “I’m still active in the farmer’s markets, but a lot

of people don’t realize that we also have a shop.” Boddeker said their green juices are some of the best sellers, along with the vegetable sushi, part of a special the store is currently running. Everything in the store is either handmade or local. For anyone with a gluten allergy or intolerance, Wheatless Smokehouse is Bowling Green’s only gluten-free restaurant. Serving lunch and dinner, the restaurant’s menu appears similar to a menu at any other establishment, offering appetizers, soups, pasta and sandwiches. Wheat is the traditional choice for flour, but Wheatless uses a blend of tapioca and brown rice they combine with seasonings and spices to get a unique flavor. Manager Michael Cowles said best-selling items were the appetizers because many of their customers can’t eat breaded food at any other place. “Traditionally, breading has gluten in it, but since we make it gluten-free, cus-

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tomers flock to that,” Cowles said. “People come in and say they haven’t had a mozzarella stick in 10 years, or kids say they’ve never had a pancake, and we are able to give that to them.” Wheatless also offers gluten-free health conscious items on the menu, such as kale salads and zucchini-based pasta that help cut down on calorie intake. For a large variety of healthy options, as well as build-your-own options, Saladworks is a fast-casual restaurant with over 60 ingredients and an endless amount of options. Bowling Green Saladworks Operations Director Meredith Oberson said they are serving customers focused on eating clean, healthy food. Items on the menu include vegetarian, vegan, gluten-free and paleo options. “Health and fitness are at an all-time high, and people are attracted to us because of our menu variety,” Oberson said. “There aren’t a lot of fast-casual healthy options, but they only offer a few

salads or healthier sandwiches, so we really stand out.” Saladworks also offers a 10 percent discount to WKU students. “I like that I get the feeling of a balanced meal,” said Saladworks customer Rhonda Pryor. “I don’t feel as bad eating a cookie for dessert when I’ve had a salad for lunch.” At Top of the Hill Nutrition, people can get shakes that act as a meal replacement, with less than 200 calories and over 20 vitamins and minerals as well as 20 grams of protein. Bestselling shakes include the White Chocolate Reese’s shake and the Chocolate Elvis: a blend of chocolate, peanut butter and banana. The shop isn’t just sticking to shakes, however. They also offer a “healthier version of 5-hour ENERGY,” Health Coach Justin Frost said.

Reporter Emily DeLetter can be reached at 270-745-6011 or emily.deletter304@ topper.wku.edu.

4 Healthy Living Guide A guide to better sleep: How to avoid college exhaustion BY ADRIANNA WATERS

HERALD.NEWS@WKU.EDU

Let’s face it: with the pressure of academics, extracurricular activities and social events, getting the recommended eight hours of sleep seems impossible. According to the University Health Center at the University of Georgia, most college students only get between six and seven hours of sleep every night. Lack of sleep can lead to a weakened immune system, poor academic performance, depression, anxiety, weight gain and more. Although we can’t always get the perfect amount of sleep every night, with some information on sleep influences and a few tips to avoid restlessness, the exhaustion of college can be prevented.

Caffeine Whether it’s a cup of coffee, tea or a an energy drink, caffeine has become a necessity for several college students. In fact, the National Sleep Foundation reported that caffeine is the most popular drug in the world. Caffeine works by blocking sleep-inducing chemicals and increasing adrenaline levels. While caffeine is great to use as an energy boost in the morning, it cannot replace sleep. Unhealthy caffeine consumption can also detrimentally impact sleeping habits. According to the Sleep Health Foundation, caffeine can make it more difficult to fall asleep, cause lighter sleep and force one to wake up multiple times throughout the night. To prevent these consequences, keep the following tips in mind: Don’t consume caffeine within four hours before sleeping, and avoid caffeine in the late afternoon and evening. Keep caffeine consumption below four cups a day.

Avoid using caffeine powder as an energy boost.

Naps While a structured sleeping schedule is ideal, naps are the next best thing when it comes to feeling well-rested. Napping can increase alertness, improve performance and provide relaxation, according to the National Sleep Foundation. However, naps can also ruin sleeping schedules and cause sleep inertia, a groggy effect that leaves you feeling more restless than before. In order to receive the benefits of napping, follow these guidelines: Avoid naps that are 30-60 minutes long. Naps of this length can cause you to wake up in the middle of a deeper sleep stage. A 10 to 20 minute nap is ideal because you only enter the light sleep stages. If you have the time, a 90-minute nap allows you to complete an entire sleep cycle and can boost memory and creativity. Don’t nap too early or too late in the day. For the former, your body isn’t ready for more sleep, and the latter can hurt nighttime sleep.

Sleep Medication In theory, sleeping pills appear to be a perfect solution to slight sleeping problems. However, they can be very dangerous as well. According to Everyday Health, relying on sleeping medication can lead to tolerance, causing individuals to take more medication to have an effect. To avoid the dangers of sleep medication, use the following tips: Sleeping pills work best for shortterm sleeping disorders, like jet lag. For chronic insomnia, consult a doctor rather than using over-the-counter

medication. Only take sleeping pills for approximately a week or two - any longer could lead to a dependency. Gradually decrease your dosage of sleeping pills to avoid withdrawal.

Exercise Exercise is important for our health in several aspects, including sleep. According to the National Sleep Foundation, exercise increases alertness, energy and metabolism during the day and can lead to a good night’s rest, according to the National Sleep Foundation. To properly utilize the benefits of exercise for sleep, remember these guidelines: Exercise at least three hours before bedtime to prevent restlessness. Exercising during the late afternoon is ideal. While exercising, body temperature increases and takes up to six hours to cool down. Cooler body temperature helps you sleep, while a high body temperature hinders it. Don’t get discouraged if there aren’t immediate effects. It can take weeks or even months for regular exercise to improve sleeping patterns. With these four factors in mind, exhaustion in college can be kept to a minimum. While the coveted eight hours of sleep every night can’t be achieved by all, everyone can improve their sleeping patterns with just a few lifestyle adjustments.

Reporter Adrianna Waters can be reached at 270745-6011 and adrianna.waters406@ topper.wku.edu.

5 The benefits of salt caves Healthy Living Guide

BY GRIFFIN FLETCHER

HERALD.FEATURES@WKU.EDU Good health is not exclusive to weekly exercise or fruits and vegetables, but can be found in a salt cave along Nashville Road. Be Happy Yoga & Salt Cave has been in Bowling Green since May 2016 and its focus on natural wellness makes it a unique spot for Bowling Green residents and WKU students alike. Though Be Happy’s offerings range from yoga therapy classes, Swedish and Thai massage appointments and buyable Himalayan salt lamps, it’s known for its salt cave sessions. A typical salt cave therapy session lasts 45 minutes, but 25-minute salt cave “refreshers” are also offered. Each session begins outside of the salt cave with instructions to put on a pair of fuzzy socks provided by Be Happy. Though this practice might initially seem odd, a glimpse into the salt cave is enough explanation. Six tons of Himalayan salt cover the cave’s floors, fit together as blocks along its walls and make up a variety of glowing salt lamps dispersed throughout the room. These lamps are complemented by a number of similarly color-changing stones placed on the walls, intended to induce “color therapy,” which is a process by which lights of shifting color work to relax and balance the body on a cellular level. Paired with color therapy, the salt cave exposes you to an abundance of salt-emitted negative ions which are diffused through vents in the ceiling and emanate from the salt all around. Opposed to positive ions, commonly found in electronic devices and plastic, negative ions are produced by plants and water. Negative ions are known to help alleviate allergy symptoms, sleep disorders and migraine headaches. Upon entering the salt cave for a 45-minute session, you choose from a number of zero gravity reclining chairs within the room and sit down. You are then welcome to reach into your chair’s respective basket and pull out a wool blanket to use during the treatment. Once settled, you are greeted by a voice flowing from an overhead speaker which remarks upon the salt’s ancient formation and its numerous healing

properties. The voice soon closes out to which soothing meditation music takes over and the process begins. Inside the enclosure of salt and glimmering light, with only the sound of recorded bird chirps, trickling water and a piano backdrop to keep you company, it is easy to be skeptical of the procedure’s effectiveness. However, as your eyes begin waiting for each alteration of light, and the saltsoaked air reaches your tongue, you might realize you have started to enjoy the room’s pinkish hue and floral scent. Eventually, the same voice that first spoke to you returns, signaling the end of the session. After exiting the cave, it is common to breathe slower and feel noticeably more clear and at ease. Manager Casey Lloyd said she believes salt therapy is a great stress-reliever and could be of legitimate benefit to college students, especially during finals week. “During finals, you tend to lack sleep, which causes stress,” Lloyd said. “The salt cave is a natural remedy to alleviate symptoms of anxiety, fatigue.” She also said she believes the salt cave serves other fun and social purposes. “It’s an awesome date night,” Lloyd said. As mentioned, Be Happy contains various yoga rooms and offers over 30 “small and private” classes every week. Owner Susan Polk had been teaching yoga classes for years before she started Be Happy, and viewed the pairing of yoga and salt cave as a perfect combination. Polk said she hopes the salt cave can continue to gain recognition and attract the student population. The price of a standard salt therapy treatment is $35, or $30 with student discount, and a single yoga class costs $15, or $10 with student discount. Though prices are steep, Be Happy offers various multi-visit packages for both the salt cave and yoga classes. A salt cave session is a different way to go about maintaining a person’s health and happiness, especially when you grow weary of salad or trips to the gym, Lloyd said.

Reporter Griffin Fletcher can be reached at (270)745-2655 and griffin.fletcher398@topper.wku.edu.

Healthy Living Guide

Dieting Misconceptions Do’s and Don’ts to healthier eating BY REBEKAH ALVEY

HERALD.OPINION@WKU.EDU Dieting and healthy eating can be hard. It becomes even more difficult when you don’t know what is actually good or bad for you. A few years ago when I first decided I wanted to change my lifestyle and be more health conscious, I wasn’t even sure where to start. Online, it is easy to get caught up with fads or crash diets. I mean, who doesn’t want to lose 15 pounds in a month? Along the way, I’ve made mistakes in making meal and exercise plans by following bad advice but have also learned a lot about healthy living.

1. Not all fats are created equal Most of the time when you are trying to lose weight, food items labeled as “low fat” or “reduced fat” are enticing. When looking through the nutritional facts, if a food is high in saturated or trans fats then you should avoid it. However, foods high in monounsaturated and polyunsaturated fats are actually proven to aid in weight loss. Great examples of these foods would be almonds, avocados, fish and chia seeds.

2. Don’t completely cut out carbohydrates In movies and TV shows, carbs such as chips, bread and potatoes seem to be the enemy of every person’s diet. What many people may not realize is that carbs are in most foods. For example, in a cup of butternut squash, there are 15 grams of net carbs, about the same amount as a slice of wholewheat bread. This isn’t to lead you to not eat vegetables out of fear of carbs because ultimately that is where you get the most energy. If you are working out or just being an active person, you need fuel to get you through the day. Eating healthy carbs like vegetables, whole grains and sweet potatoes are the best way to have enough energy throughout the day and still lose weight. Photos by BROOK JOYNER /HERALD

healthy living guide

regularly. As frustrating as it is, some people are just born with a higher metabolism, which helps with weight loss.

3. Don’t buy based on the label When I first began dieting, I would usually have my salad with a serving of light dressing. It’s light, so it must be healthy, right? While these options usually have fewer calories, and reduced fat products have fewer fats, they are usually higher in sugars. This is why it’s important to fully check out the nutritional facts on products before you make them a part of your diet.

4. Don’t crush on a crash diet You find yourself a couple weeks away from spring break and are wanting to shed a few pounds for swimsuit season. Blogs and websites entice you with the idea of “lose x number of pounds in x number of days,” or “Try this 15-minute workout to cut out belly fat.”

Typically these diets are hard to stick with, don’t yield the results you want or are not sustainable. You can’t go on forever eating only eggs and lettuce. A healthy, sustainable method of losing weight takes time and some diets don’t always work for every person.

5. Find your own plan Everyone has a different body type and a different method for losing weight. Certain diet plans work better for men than women and the same diet as a daily weightlifter doesn’t apply to someone who doesn’t exercise

The ultimate dieting misconception is trying to apply every diet on the internet to yourself. In reality, if you are serious about a certain lifestyle, you should decide what your goals are and do thorough research on what will work best for you, depending on your body type and activity level. It’s also not a bad idea to consult a dietitian to help guide you through the process. Brandi Breden registered dietitian said her main goal when working with students is to erase the word “diet” and encourage a mindful lifestyle. She said there is no set, magic plan for weight loss, and encourages everyone to listen to what their own body needs. “Think of food as fuel rather than eliminating a food group,” Breden said. Rather than instructing students to eat traditional, strictly healthy foods, Breden said she encourages students to find healthy foods they enjoy or eat their favorite foods in moderation. Breden said there is already a lot of stress in college, and she recommended not letting food stress you out but rather make it fun and nutritious.

Reporter Rebekah Alvey can be reached at 270-745-6011 and rebekah.alvey660@topper.wku.

healthy living guidE

Various recipies to fit into your student budget 1 chicken breast of the muffin tin. Bake for 20-25 min- mix in vanilla extract. Scrambled Egg Breakfast Muffins cup utes, or until the center of the muffin is 3. In a bowl, mix oats, cinnamon and salt. 1 teaspoon taco seasoning (Adapted from Six Sistersâ&#x20AC;&#x2122; Stuff) fully cooked. 4. Combine all peanut butter mixture with 1 sweet potato Ingredients:

Peanut Butter Granola (Adapted from Joy Food Sunshine)

12 eggs 2 tablespoons diced yellow onion 1 cup cooked bacon or sausage 1/2 teaspoon salt 1/2 teaspoon pepper 1/4 teaspoon garlic powder 1/4 cup diced red bell pepper 1/2 cup chopped baby spinach 1 cup shredded cheddar cheese

Ingredients: 2 cups old fashioned oats 1/4 cup peanut butter 1/4 cup honey or pure maple syrup 1/2 teaspoon cinnamon 1/4 teaspoon salt 1/2 teaspoon vanilla extract

Instructions:

1. Preheat oven to 350 degrees. 2. Spray a 12-cup muffin tin with nonstick cooking spray or line with paper muffin or cupcake liners. 3. Wisk together eggs and spices. Stir in vegetables. 4. Place 1/3 cup of egg mixture into each

1. Preheat oven to 325 degrees. Line a cookie sheet with parchment paper or aluminum foil. 2. In a small saucepan, heat peanut butter and honey or maple syrup until smooth and combined. Remove from heat and

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the oat mixture. 5. Spread the mixture in a thin layer on the cookie sheet. 6. Bake for 20-25 minutes, or until the granola has lightly browned.

10 10

1. Preheat oven to 375 degrees. 2. Place chicken breast on a baking tray and cover chicken breast in taco seasonIngredients: ing. 3. Place peppers and onions on the bak2 cups nonfat vanilla yogurt ing tray, drizzle with olive oil and sprinkle 1/4 cup honey or pure maple syrup with taco seasoning. pinch of salt 4. Bake chicken, peppers and onions for 1/4 cup strawberries 20-25 minutes until chicken is finished 1/4 cup blueberries cooking. 5. While the chicken and vegetables are Instructions: baking, microwave the sweet potato for 1. Line a cookie tray with parchment pa- about four minutes. 6. Place the sweet potato on the baking per or plastic wrap. tray for the last five to ten minutes of 2. In a small bowl, mix together yogurt, cooking time. honey and salt. Stir until well blended. 7. Cut the sweet potato in half. Shred the 3. Spread the yogurt mixture evenly on the chicken, and place on top of the sweet pocookie tray. tato. Top with vegetables. 4. Top with strawberries and blueberries. 5. Freeze overnight and cut into pieces. Store in the fridge or freezer. Sausage and Potato Sheet Pan

Dinner (Adapted from Tastythin) Ingredients:

16 oz. chicken or turkey sausage 1 lb. gold potatoes, cubed lb. fresh or frozen green beans 4 cups frozen strawberries (or any fruit of 1 1 tablespoon olive oil your choice) Salt and pepper to taste 3 tablespoons honey 1/2 cup plain yogurt Instructions: 1 tablespoon fresh lemon juice Ingredients:

for

1. Preheat oven to 400 degrees. 2. Line a baking tray with parchment pa1. Add all ingredients to a blender or food per or aluminum foil. 3. Place potatoes and green beans on 2/3 processor. 2. Blend or process until smooth, and of the baking tray. Drizzle with olive oil and season with salt and pepper. store in the freezer. 4. Cut sausage into small rounds and on remaining 1/3 of baking tray. Chicken Fajita Sweet Potatoes place 5. Bake for 20 minutes, or until potatoes (Adapted from Buzzfeed Goodful) are tender. Instructions:

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Instructions:

Frozen Berry Bark (Adapted from Diethood)

Fruity Frozen Yogurt (Adapted from Just a Taste)

2 teaspoons olive oil 1/2 cup red bell pepper 1/2 cup green bell pepper 1/2 cup yellow onion

EXPIRES NOV. 1, 2017

Ingredients:

healthy living guide

How to (not) eat oatmeal BY KELLY BURGESS

HERALD.OPINION@WKU.EDU

A food that is a classic breakfast staple to some may seem more like an abomination to others. I’m talking about oatmeal. Few other foods evoke such colorful discussions among people. Some people love it year-round, but for others it is more of a fall and winter delicacy. Some people would never choose this hot cereal because of the texture, the look, the flavor or just about anything else you can think of. In reality, however, there are so many ways to eat oatmeal without actually eating oatmeal. Oatmeal is the perfect ingredient in recipes for desserts and breakfast foods alike. Apple or peach “fruit crisp” desserts, energy bites and smoothies are just a few of my favorites. But wait, what’s the big push about oatmeal? Oatmeal raisin cookies always seemed like a poor excuse for chocolate chip cookies to me, so why are we trying to sneak it into all these other foods? Oatmeal gets an A+ nutritionally, even though most people wouldn’t stand up for it in a crowd. First of all, oatmeal is a whole grain food. You may have heard the recommendation “make half your grains whole.” Incorporating oatmeal into your diet, even discreetly, is a great way to increase your consumption of whole grains. A half cup serving of uncooked oatmeal also provides four grams of fiber, and we all know the rest of that story. Finally, according to study from the University of Kentucky, oatmeal’s benefits for heart health might even be greater than originally anticipated. Consumption of oatmeal is a great way to improve your cholesterol and blood lipids. If you are willing to resurrect the oatmeal from the back of your kitchen cabinets, give it another chance! A little “Pinterest-ing” inspired me to put my own spin on these fun recipe ideas. The great news is that there are several ingredients shared among the recipes, meaning that you can easily try several with only one grocery run. Another benefit is the accompanying in-

Baked apples with crispy oats. TYGER WILLIAMS/HERALD gredients: fresh fruits, nuts and spices are all healthy as well! Try oatmeal the alternative way and you may find that something great has been in your pantry all this time!

Baked Apples with Crispy Oats Ingredients: 3 apples, thinly sliced 1 teaspoon cinnamon 2 tablespoons white sugar 2 tablespoons flour

Peanut Butter Oat Bites:

Banana bOAT Smoothie

Topping:

Ingredients:

1 ½ cup old fashioned oats ½ cup peanut butter 1/3 cup maple syrup 1/3 cup chocolate chips 1/3 cup dried cranberries

1 ripe banana (fresh or frozen) 1 cup ice 2 tablespoons vanilla Greek yogurt 1/3 cup cooked oatmeal 2 tablespoons almonds 1 teaspoon honey 2 tablespoons skim milk

1 cup quick oats 1 teaspoon vanilla 1 teaspoon cinnamon 1/3 cup brown sugar 2 tablespoons butter, melted Instructions:

1. Mix ingredients in a large bowl and pour into a 9” baking dish. 2. Combine topping ingredients in a 1. Stir together ingredients in a large Instructions: second bowl and sprinkle evenly over bowl. top. 2. Cover and chill for 30 minutes. 1. Add all ingredients to a blender. 3. Bake at 325 degrees for about 30 min3. Using hands, form into balls and store 2. Put in the ice last and blend until utes or until apples are soft and topping is golden. in a sealed container in the refrigerator. smooth. Instructions:

healthy living guidE

Women find power through weightlifting BY EMMA COLLINS

HERALD.NEWS@WKU.EDU When Sellersburg, Indiana, sophomore Emory Lewis goes to the Preston Center, she doesn’t head straight to the elliptical or the treadmill like many of the other female clients. Instead, she walks straight to the weights, claiming a spot for herself in an area dominated by men. Lewis said she is often one of the only women in that area, but she said the intimidation she sometimes feels hasn’t stopped her from picking up the weights. “[Men] think they’re strong, but sometimes they really aren’t,” Lewis said. “Sometimes you can definitely compete with them.” Women like Lewis are somewhat rare, according to Fitness Magazine. In

a study of 12.7 million women who belonged to a health club, only about half used weight machines while less than a third used free weights. Lewis said she has noticed the gender divide while at Preston. She said she has often gone to lift to find she is the only female in the area. She said being surrounded by men sometimes feels uncomfortable, but the feeling never lasts long. “You think they’re watching you, but they’re never really watching you,” Lewis said. “At least, that’s how I feel.” Georgetown sophomore Hayley Robb works at Preston as a personal trainer. She said she has also noticed more males in the resistance and weight training area of the fitness center. She said she thinks some women may be intimidated by the predominantly male area.

“Women have just struggled, I think, to feel empowered or welcomed in that environment because it is intimidating,” Robb said. Robb said stereotypes that men are the stronger gender may turn some women away from strength training. She said other women may worry resistance training will make their muscles bulky. “You have to really try to train specifically to get that body type,” Robb said. Lewis said she started lifting in high school when she ran track and has been lifting for six years, but she has never become bulky. She said she never worried about bulking up, because she was running when she was lifting, and none of her female friends who lift have become bulky either. “I don’t think [lifting] does that to girls at all,” Lewis said. Robb said training with weights goes beyond just strengthening the body. She said she has gained a sense of independence and stronger values because she

has pushed herself to improve her fitness even if it may seem uncomfortable at first. “A big part of fitness is getting outside of your comfort zone and pushing yourself,” Robb said. Robb said anyone, male or female, who is interested in resistance training can contact the Preston Center and set up an appointment with a personal trainer. She said the fitness center also has lab services to teach people how to use the equipment. Lewis said she enjoys introducing new people to the art of lifting. She said she would encourage other women to lift because it comes with many benefits, such as helping her concentrate in school. She said it has also improved her self-confidence. “I love being strong,” Lewis said. “It makes me feel better about myself.”

Reporter Emma Collins can be reached at 270-745-6011 and emma.collins399@ topper.wku.edu.

Sellersburg, Indiana sophomore Emory Lewis works out using the dual pulley pulldown machine at Preston. CHRIS KOHLEY/HERALD

healthy living guide

Students weigh in on staying healthy in college

“I work about 20, 25 hours a week, 15 hour semesters, and then trying to have a social life, trying to keep in shape—yeah, it can be hard. I think the hardest thing, really, is time management.” Mitchell Garcia, Nashville senior

“I go to the gym like three times a week, but it just depends on your schedule, really. You can make time if you’re willing to because if you just sit and study all the time, you’re going to gain a bunch of weight.” Taylor Gossage, Russell County

“Long distance running is actually bad on your joints, and it breaks down muscles, so the best thing to do is high-intensity interval training, which basically, you just get on a treadmill for 10 minutes and you sprint for 30 seconds, then you walk for 30 seconds, and you just repeat that process for 10 minutes a day. It actually has been shown in studies to build up your leg muscle and make you lose more calories in a smaller amount of time.” Michael Steitz, Louisville sophomore

“Do not take the bus, walk up the Hill. Cut out cokes. That’s what I did, and so far it’s going great.” Krystin Hardin, Butler County sophomore

“I just go to Fresh every meal. [I eat at] the salad bar, you can get Mongolian, the Mongolian grill has chicken every day pretty much . . . wrap station, you can pretty much eat carb-free, you can eat vegan there every day.” Mitchell Manuel, Louisville sophomore

“[It’s difficult] balancing studies, staying active and not having to rush. Unhealthy food is more convenient.” Evan Hendrickson, Mount Vernon Gatton Academy junior

“The food isn’t healthy. It’s quicker and easier to use a meal swipe instead of making your own food. Fresh has healthy options, but who likes salad?” To stay healthy, she said she prefers water and healthy snacks. Kaytlin Morgan, Ohio County freshman

“Even if you do it for just 30 minutes—it doesn’t matter however much time you have during the day that you can set aside to work out, it works.” Kenneth Shobe, Louisville sophomore

healthy living guidE

Tasty treats to try from abroad To see the all of the full recipes, go to our website at www.wkuherald.com

MAX GOLDSTEIN/HERALD

Basic Shakshuka Recipe:

Vermicelli Upma Recipe:

Ingredients:

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10 fresh tomatoes 3 tablespoon extra virgin olive oil 2 cloves garlic, crushed Salt and pepper to taste 1 tablespoon harissa (Moroccan spicy sauce) 1/2 teaspoon ground cumin 2 tbs. tomato paste 4 eggs

“Shakshuka is the elegance of Israeli cuisine, mainly because it showcases the use of fresh, locally grown ingredients available year-round throughout the country in each city’s “shuk” or open market. So fresh “shuk” is in the name! B’tei Avon” -Max Goldstein (Louisville/Israel)

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Indian Vermicelli is a spicy dish made with thin noodles, an assortment of veggies and nuts. GRACE PRITCHETT/HERALD

“Vermicelli upma is a low-calorie, healthy and simple breakfast recipe. One of the most loved breakfasts in South and West India. It gives you energy with its tempting aroma. It always reminds me of my mom. When I miss her, I cook this dish.” Lakshmi N. Devulapalli Venkata (Indian international student)

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2 cups vermicelli 1 teaspoon Chana dal (Split Bengal gram) 1 teaspoon Urad dal (Split Black gram) 1/4 teaspoon Mustard seeds 2 teaspoons Cashewnuts 2 teaspoons Peanuts 1 red onion 2 Green chilies (Serrano peppers) 1/2 inch Ginger (optional) 1/4 cup green peas 1/4 cup Sweet corn 1 carrot 1 tomato 4 1/2 cups water 3 tablespoons Oil 3 sprig curry leaves Salt to taste

Crema Catalana Recipe:

Dumplings Recipe:

Ingredients:

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4 cups organic whole milk 1 lemon 1 stick of cinnamon 6 cage-free, organic egg yolks 1 cup of sugar 1/2 cup of cornstarch

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Crema Catalana, a dish from Barcelona, is similar to the more popular French Creme Brûlée, but has a more citrusy taste. GRACE PRITCHETT/HERALD

Chinese Dumplings, known around the country in many Chinese restaurants are usually doughy pockets of meat and veggies.

“Crema Catalana is a traditional dish in the north eastern corner of Spain. When I was studying abroad in Barcelona, I was quickly introduced to this delectably light dessert. The people of Catalonia have a lot of pride in their original foods and the fact that Crema Catalana is not Crème Brûlée.” Hannah McCarthy (Study Abroad Alum/ Barcelona, Spain)

“When I was in Beijing, China, I visited nearly 50 different restaurants—sampling their dumplings, seeing whose was the best. Dumplings are a perfect meal for anyone because they can be a meat-lover’s delight, and even vegetarian or vegan. For me, every time I come home, I make dumplings—always bringing with me my favorite part of studying abroad: the food.” Paul Wilson (Study Abroad Alum/ Chinese Flagship student)

GRACE PRITCHETT/HERALD

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4 ounces shiitake mushrooms, stems removed and caps diced small 1 pound napa cabbage, quartered down the length and thinly sliced across (about 5 cups) 1 teaspoon salt 6 to 7 ounces baked tofu (see Recipe Note) 3 to 4 scallions, thinly sliced across 1 tablespoon minced ginger 1 clove garlic, minced 1 1/2 tablespoons rice wine vinegar 1 tablespoons soy sauce 2 teaspoons sesame oil 1/2 teaspoon black pepper 1 large egg, beaten (optional, see Recipe Note) 55 to 60 circular or square-shaped (4.5-inch) dumpling, wonton, or gyoza wrappers To serve: soy sauce, rice wine vinegar, red pepper flakes