Healthy living guide 2016

•The College Heights Herald presents•

Healthy Living

Guide Live Healthy, Be Happy

SEPTEMBER 15, 2016

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HEALTHY LIVING GUIDE

Six ways to learn healthy eating in your dorm

BY EMMA COLLINS

HERALD.NEWS@WKU.EDU Living in a college dorm can come with a multitude of challenges, from crazy roommates to loud neighbors. But one of the struggles students often face is how to eat healthy when living in such a small room.

With only a mini-fridge to keep food fresh, it can often seem like a losing battle for those students who prefer healthy foods to Papa John’s and Chick-fil-A. Don’t worry, though; there are a number of ways to bring healthy living into your dorm room. All it takes is a little planning and a quick trip to the grocery.

1. Take advantage of your microwave

Many people may be surprised to learn microwaves are useful for more than just heating up ramen noodles or macaroni and cheese. Throw a few eggs into a coffee mug, stir them up and microwave on high for about 90 seconds and you have a great cup of scrambled eggs to start your

morning. If you are feeling particularly sophisticated, you can even add some milk and cheese. If eggs are not something you enjoy, you can also make oatmeal. All you need is a package of oats and some water.

variety of interesting flavors. Buy Greek yogurt for extra protein and throw in some fruit for a healthy parfait. You can also try other sources of dairy such as cottage cheese or cheese sticks.

ety of options so you will never get bored.

Also, check out the healthy eating posters to find some great food options for under 500 calories.

2. Step away from the peanut butter

4. Make your own snacks

Eating is definitely a social event here on campus, so making food in your dorm might make you feel a little isolated. Invite your friends over to make nutritious and shareable recipes like chicken salad, and soon you will all be able to have fun and eat healthy at the same time.

Healthy eating in your dorm may seem like a challenge, and it will definitely require more effort than simply going to the Downing Student Union food court.

It is worth it, though, and if you put in the time and energy to start your new healthy lifestyle, you will quickly become happier and healthier. And soon, healthy living will not seem difficult at all.

Peanut butter is a great option for protein, but eating peanut butter and jelly everyday can definitely get a little old.

Why not try chicken or tuna salad instead? Most, if not all, grocery stores sell a variety of canned chicken and tuna. And while you are shopping for canned foods, stop by the vegetable section to pick up some canned carrots or peas. They are a great way to add some color to your diet.

And the best part is canned food can last for years. Buy some corn your freshman year and you can probably still eat it when you are a senior.

3. Find other sources of dairy

Milk may seem like a great source of dairy, but it often expires within a week.

Yogurt, on the other hand, has a shelf life of at least three weeks, and it comes in a

Granola bars or chips are often a go-to snack, but they are not very substantial.

Instead, try making your own trail mix. All you need are some nuts, seeds and dried fruit. Just mix them together and you are good to go. If you are the type of person who craves a little sweetness in the middle of the day, you can also add a handful of chocolate chips.

5. Find those healthy campus options

Campus food may seem a bit unhealthy, and if you only eat at Steak ‘n Shake or Panda Express then that is probably true. There are a number of healthy food options on campus such as Fresh Food Company, Subway and the newly opened Freshens Fresh Food Studio.

These restaurants are a great way to fit in all five food groups, and they offer a vari-

6. Get your friends involved

Reporter Emma Collins can be reached at 270-745-6011 and emma.collins399@ topper.wku.edu. Follow her on Twitter at @thebest_dilemma.

Preston accommodates users of varied abilities

BY EMMA AUSTIN

HERALD.FEATURES@WKU.EDU One of the challenges faced by those living with physical disabilities is maintaining a healthy lifestyle, specifically through fitness and exercise.

Blake Perkins, a WKU graduate student in the doctorate physical therapy program, has been in a wheelchair for just over five years. He said he had to adjust by figuring out what his limits were when exercising.

“I ended up hurting myself more than helping myself in the beginning,” Perkins said. “For me, it was a lot of trial and error.”

Perkins said from his personal experience, the perspective of what fitness means is drastically different from that of an able-bodied person.

“You exercise and you work out with the goal of function rather than aesthetics,” he explained.

Matt Davis, Student Accessibility Resource Center coordinator, said he would

like students to know there are resources available to help maintain health and fitness.

“If you have a disability, especially a physical disability, there’s going to be health setbacks in a lot of cases,” Davis said. “There are resources out there; you just have to know how to tap into them.”

SARC will be hosting events in October for National Disability Employment Awareness Month, including a wheelchair basketball game and a movie screening.

“If you have physical disabilities and you aren’t sure how to get started [with exercise], my advice would be to go through the internet, through YouTube or a Google search,” Perkins said. “Explore as much information as possible. No two disabilities are the same, so a generalized workout program for everybody is not feasible.”

The Preston Center completed renovations in 2010, including a specific design to make the facility accessible to those with disabilities, according to Steve Rey, director of intramural-recreational sports.

“We did a general assessment of the Preston Center, starting from the front door,” Rey said. “We also looked at our locker rooms and restrooms to make sure they are accessible for wheelchair users.”

“They’ve made big strides at the Preston Center, making it more accessible for students,” Davis said.

In addition to making the facility wheelchair accessible, the center installed equipment designed to make exercise easier for those with disabilities, including two chair lifts and a ramp in the natatorium.

The fitness center also includes exercise equipment designed specifically for disabled users. These pieces of equipment offer removable seats, making them wheelchair accessible as well as a “pistol grip,” which allows users to adjust the equipment one-handedly, benefiting amputees.

Rey explained there are a lot of students categorized as disabled users of the facilities, whether they’re wheelchair-bound or faced by another disability.

“Matt [Davis] has helped us on an an-

nual basis to go through the facility with us to make sure we’re staying up to date with the current standards,” he said.

Andrew Jones, fitness coordinator, said Preston’s staff is trained to show these students how to use the equipment, though not how to personally train them.

“All of our trainers are certified through nationally accredited organizations, and there’s an emphasis on different populations,” Jones explained. “There is a lot of content in those courses to learn how to help people with disabilities, so that gives us the ability to better serve them.”

Rey said in 2010 there were two students in wheelchairs who came to exercise regularly and use the adapted equipment. The number of disabled users changes from year to year, he explained, and added they’re constantly looking to accommodate the needs and interests of students.

Reporter Emma Austin can be reached at 270-745-2655 or emma.austin177@topper.wku.edu. Follow her on Twitter at @ emmacaustin.

SEPTEMBER 15, 2016

HEALTHY LIVING GUIDE

If five campus restaurants had personality types

BY ANDREW HENDERSON

HERALD.NEWS@WKU.EDU

Walking through WKU’s campus there’s no doubt you’ve noticed its pristine beauty, stunning architecture and wild roaming white squirrels.

You’ve also likely noticed all of these things while on your way to get food, or go to class, but not everyone gets as excited for the latter as he or she does do the former.

WKU is home to 25 restaurants, or dining locations if you want to get technical.

Each restaurant has its own vibe, personality, atmosphere, almost its own individual personalities.

Just like you’ll run into unique people here at WKU, so too will you find yourself walking into unique eateries (even if they are part of a larger corporate chain). And keeping that in mind I present a list of five WKU restaurants and the personalities they carry with them.

Topper Grill & Pub

Campus was excited at the prospect of being able to drink on campus. Up until it was revealed it would never happen because fate is a cruel mistress and pa-

perwork is hard. The pub was originally going to be called Topper Tavern and then later amended to Topper Tavern and Grill, to downplay the alcohol aspect, and then changed again to its current name Topper Grill and Pub because the “pub” really downplayed the alcohol part.

Going through so many identity changes, Topper Grill & Pub is like your average freshman. Eager to find themselves and legally devoid of alcohol.

Passport Bistro

Last fall, the opening of the Honors College and International Center brought more than just a one stop shop for all your international needs, it also gave us a new eatery. Passport Bistro has opened the eyes of WKU students to the palate of international foods, so long as that palate is only composed of mainly European dishes.

With its generally long wait time and strange hours, Passport Bistro is that kid in your class who went to Harlaxton one semester. You’ll hear about her trip at odd times and that recollection will be long winded.

Bene Pasta

Located in scenic Garrett Conference

Center basement, Bene Pasta is always the hot talk of the town in between classes. I’ve only ever been to Bene once and even then it was kind of accidental. I don’t go much because the line is always packed. I’m still unsure as to what is so tantalizing about pasta you can make yourself because generally pasta is simple enough that you could actually make it yourself.

Bene Pasta is the popular girl in your biology class you have a crush on. She’s always surrounded by other potential suitors, but if you wait long enough something might happen. Although unlike Bene Pasta, that girl is under no obligation to give you anything.

Subway

One of the healthier food alternatives on the Hill, Subway is a fan favorite of anyone who likes sandwiches, which I assume is a good sized populace. Perhaps a less known fact is that Subway has two locations: one on the side of Bates Runner Hall and another on the side of Garrett. Both get a fair amount of traffic during the lunch rush hour, but I’ve always found the one at Garrett to be more generous with its vegetables.

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Subway is that aunt of yours who has two distinct personalities depending on the time of day and whether or not she’s raided the wine cellar. Either way, Aunt Sharon is always fun.

Chili’s Grill & Bar

Chili’s is the new kid on the block which opened up this summer to what I can only assume was more of an “Oh, yeah that thing,” than any great fanfare.

Nothing really stands out about Chili’s to begin with, much less the one here.

It’s more of like a spicier Applebee’s, and that’s not a great compliment to begin with. Located down next to the Augenstein Alumni Center, Chili’s seems more of the ideal location for alumni reminiscing on days past to leave the bar in the alumni center and make his way over to Chili’s, so he can at least shake it up a bit.

Chili’s is that cousin from your family reunions who you always vaguely recognize, but never enough to actually want to speak with them.

WKU is full of personality, from our mascots, to our faculty and even down to our restaurants. You’ll never have to go far on this campus to be reminded of just how much we love Aramark.

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SEPTEMBER 15, 2016

HEALTHY LIVING GUIDE

How to make a ‘light and fresh’ quinoa fruit salad

BY KELLY BURGESS

HERALD.OPINION@WKU.EDU Quinoa fruit salad is definitely one of my favorite salad recipes. Not only does the salad look stunning, but all the colors indicate the wide variety of nutrients this “light and fresh” salad offers.

This salad also includes a very important component many others lack, complete protein. Quinoa is one of the only plant sources of complete protein. This means it has all the amino acids you need to eat for your body to function at its best.

Cooking quinoa is very similar to cooking rice or pasta, and this simplicity has caused it to be a very trendy food. There’s no excuse to not give it a try!

ter ratio is always 1:2, so adjust your amount accordingly). Bring this to a boil.

2

When the water boils, put a lid on the pot, and decrease heat to simmer/ low for 15 minutes. While quinoa is simmering, begin tearing lettuce and make a bed of greens.

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After 15 minutes, remove quinoa from heat, and “fluff” it with a fork and set aside.

Quinoa fruit salad with lettuce, peaches, avocados, mandarin oranges, raspberries, blackberries, dried cranberries and feta cheese.

Michelle Hanks/ HERALD

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Begin washing and slicing fruit to add on top of the greens.

Ingredients 1 cup (or desired amount) mixed greens, spinach, and/or romaine lettuce 1/4 cup quinoa (dry) 2 tablespoons feta cheese 1 tablespoon dried cranberries Blackberries and raspberries (desired amount, 1/4 cup each recommended) 1/2 peach, sliced 1/2 Mandarian orange 1/3 avocado, sliced Your favorite dressing

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Start by putting ¼ cup of dry quinoa into ½ cup of water. (Quinoa to wa-

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Add as much as desired of the different fruits. Recommendations are listed, but customize it to your preferences!

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The best student discounts anywhere!

Top the salad with quinoa, feta cheese and dried cranberries.

Finally, add your dressing, pair with some whole grain crackers and enjoy!

This salad is perfect to make in the summer, early fall, spring or any time of year. The recipe is very flexible and allows you to add or substitute ingredients based on what is fresh, on sale or in season.

I like to add fresh cucumbers in the summer, or strawberries and blueberries during their peaks. The beauty of this recipe is you can add as much fruit as you please, a wide variety or just a few favorites.

Remember, the more colors you see on your plate, the more complete nutrition you give your body!

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HEALTHY LIVING GUIDE

SEPTEMBER 15, 2016

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New boxing gym swings into Bowling Green

BY KYLIE CARLSON

HERALD.NEWS@WKU.EDU The smell of sweat-covered boxers couldn’t mask the high levels of intensity and enthusiasm circulating throughout the gym. The passionate and extreme coaching only added to the energy in the room.

Located at 2319 Russellville Rd., the BGKY Boxing gym is a local business started by Chadrick Wigle, a life performance coach out of Los Angeles.

The business opened its doors in January of this year, and has since grown to hold the WKU boxing team along with fitness and boxing classes. The team competes this March in Lexington, Virginia, in the 2017 United States Intercollegiate Boxing Association Championships.

BGKY Boxing and the idea of a boxing gym, is new in Bowling Green. It is open to everyone from all ages and all skill levels.

“Classes are small so the focus remains on you and why you are here. From first time haymaker to the hard rockin’ puncher, all skill levels are welcome,” Wigle said about each of his classes.

There is no commitment needed to train, Wigle added. Anyone can drop in and train whenever he or she feels like it as well as become a member.

Wigle has formally coached for the University of California, Los Angeles and assistant coached for the University of Michigan boxing teams. “I love the college league, so college students are especially welcome,” he said.

Taylor Counter, a senior from Scottsbluff, Nebraska, said her experience was welcoming and worth coming back to.

“I went and loved it!” Counter says about her first experience. Counter was on WKU’s swimming and diving team, and while she loves swimming, boxing offers something new and exciting.

“I’ve been swimming for over 15 years, which is always good, but there’s not a lot of variety in it. Boxing is something new and challenging. I’m a member now and go 4-5 times a week,” Counter said.

Counter also said the coach is another reason she is returning.

“Coach Chad provides an incredibly welcoming feel to the class while striving to make you a better athlete and person,”

SEE BOXING PAGE 9

ABOVE: WKU senior Evett Wilks, 25, middle, of Louisa, works on her hand movements with coach Chadrick Wigle while other members work on feet movement during boxing class on Tuesday, Sept. 12 at BGKY Boxing club in Bowling Green.

BOTTOM LEFT: WKU senior Evett Wilks, 25, left, of Louisa, works on her hand movements with boxing coach Chadrick Wigle, right, during boxing class at BGKY Boxing club in on Tuesday, Sept. 12 Bowling Green.

BOTTOM RIGHT: WKU students Zhock Mason, 23, of Union, Ali Fadil, 21, of Baghdad, and Evan Woodward, 22, of Bowling Green, take a break during boxing class on Tuesday, Sept. 12 at BGKY Boxing club in Bowling Green. Photos by Jeff Brown/HERALD

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SEPTEMBER 15, 2016

HEALTHY LIVING GUIDE

Students open discussion on mental health

BY JULIA ADAMS

HERALD.FEATURES@WKU.EDU Starting back to school after summer break can be both exciting and nerve-wracking –– starting new classes, seeing old friends and getting one step closer to graduation. For some students, however, the beginning of the school year is exceptionally difficult to deal with.

Thirteen percent of college students have been diagnosed with depression, anxiety or other mental health condition, according to Learn Psychology’s Student Guide to “Surviving Stress and Anxiety in College & Beyond.”

This information presents many questions: How do students cope with the anxiety and depression they feel while attending college? How can students seek help?

Sophomore Angel Ann Semrick of Woodburn takes Honors classes, is a member of Hilltoppers for Christ and the International Justice Mission. She’s also a member of Alpha Delta Pi, works 30 hours a week and has 18 hours of class. Semrick said she has experienced serious stresses from taking on so many activities.

Semrick suffers from an anxiety disorder requiring her to take medication.

She has noticed she responds to stress by having panic attacks or “shutting down completely.”

“College makes self-care more difficult because I have no time to focus on it,” she said.

Semrick has several of her own methods for coping with anxiety.

“Medication is useful, but it depends on the person who is taking it,” she said.

“It just depends on how severe it is. Don’t go to it just because you feel stressed.”

Semrick believes college causes so much stress because there are so many new responsibilities to take on.

“I work more and my professors expect more out of me,” Semrick said. “Everything is on my terms.”

When Semrick is anxious, she takes deep breaths, prays and tries to stay organized by keeping a to-do list and a planner.

“Resources can be as simple as talking to someone you know: a friend,” she said.

“There are websites with resources. Just say you need help.”

Semrick often reminds herself that most things are temporary.

“This too shall pass,” she said. “Anxiety won’t last forever. Stress won’t last forever.

You’re okay. It’s okay.”

Semrick believes there needs to be a more open discussion about mental illness on campus. She wants people to know that there’s nothing wrong with admitting you’re stressed or anxious.

“It’s not a weakness. It’s just like a physical illness. It’s okay to talk about it. It’s okay to ask for help.”

Corbin sophomore Annika Smith has faced similar issues throughout her time on campus.

“I have no time to get what needs to be done done because I work and go to school,” she said.

Smith enjoys both physical and creative hobbies when faced with stress, including running, drawing and cooking.

“If I’m having a really bad day, I’ll stay at home and relax because I know I need to.”

Smith said she has had first-hand experience with the WKU Counseling and Testing Center, a service to support students as they are being challenged, according to its website.

“We have a really great counseling program that everyone who struggles with

anxiety should take advantage of,” she said, also saying she wished people were more aware of what the center offers to students.

“It needs more visibility,” Smith said. “A lot of people think it’s a last resort.”

Anyone who feels stressed or is dealing with any kind of mental illness can go to the counseling center; it’s an open resource for all students.

Smith said she would tell people struggling with mental illness that having their anxiety taken care of is much better than not seeking help. There’s nothing wrong with taking medicine, she added.

“It’s not a choice to be anxious or depressed,” Smith explained. “It’s a weird feeling that comes into your life uninvited.”

The Counseling and Testing Center is located in room 409 of Potter Hall and is open Monday through Friday from 8 a.m. to 4:30 p.m.

Reporter Julia Adams can be reached at 270-996-2106 and julia.adams897@topper.wku.edu. Follow her on Twitter at @ JuliaSkyeAdams.

Angel Ann Semrick, a sophomore from Woodburn, has struggled with an anxiety disorder throughout her time at WKU. When she has gone to the university for counseling and other resources, she feels that they have been lacking. “I wasn’t really taken very seriously there,” Semrick explained. “They didn’t really have the right resources.” She has turned to non-university counseling for help to manage her life full of two jobs, full-time classes and her Alpha Delta Pi sorority. Gabriel Scarlett/HERALD

HEALTHIER MEAL WITH A

EATING PLAN

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ALL MEALS 500 CALORIES OR LESS Grille Works • Jr Cheeseburger on whole grain, no cheese, with whole fruit • Veggie Burger on whole grain with whole fruit • 2 pc Chicken Fingers with whole fruit

Bene Pasta • Whole wheat or gluten free pasta with marinara, chicken, veggies and light on cheese • Whole wheat or gluten free pasta with marinara, veggies and light on cheese DaVinci’s • Small salad or tomato basil soup and ½ Davinci’s Chicken salad sandwich

Topper Grill and Pub • Fresh Vegetable Wrap with fresh fruit or baked potato

Panda Express • Country Style Tofu* • Black pepper chicken* • Veggie spring roll* • Broccoli beef* *Choice of half serving of brown rice or mixed veggies

Popeyes • • • • •

1pc bone in chicken, leave off the skin, with green beans, save the biscuit for later 2pc Tender snack with green beans, save the biscuit for later 6pc Nugget combo with green beans Blackened Tenders with green beans 2 Chicken Wraps

• Classic cheese, pepperoni or Florence Veggie pizza • Oatmeal RedZone Java City • Grilled Chicken Tenders with • Turkey & Cheese on wheat with baked chips or whole fruit cottage cheese, baked beans or • White Chicken Salad sandwich with baked chips or whole fruit grilled veggies • Carrot and Celery Cup with baked chips or whole fruit • Stadium House Salad with Grilled Chicken • Small Garden Salad with baked chips or whole fruit • Hummus and Veggies • Peanut butter and jelly with baked chips or whole fruit • Hummus and Veggie Box Home • Fruit, Egg and Cheese Box Grab and Go - P.O.D. Market & The Pit Stop • Grilled or baked entrée with vegetable • Turkey & Cheese on wheat with baked chips or whole fruit sides • White Chicken Salad sandwich with baked chips or whole fruit • Just the Sides (three veggies) • Carrot and Celery Cup with baked chips or whole fruit • Small Garden Salad with baked chips or whole fruit • Peanut butter and jelly with baked chips or whole fruit Passport Bistro • Hummus and Veggie Box • Caesar and Garden Salads use dressing sparingly • Fruit, Egg and Cheese Box Subway • Peanut Butter and Jelly Sandwich and Hummus and Grab and Go - Garrett Food Court • Hummus and Veggie Box • Yogurt, Nutri-Grain Bar and water • Tuna Salad Kit and whole fruit • Fruit, Egg and Cheese Box • Turkey & Cheese on wheat with baked chips or whole fruit • White Chicken Salad sandwich with baked chips or whole fruit • Carrot and Celery Cup with baked chips or whole fruit • Small Garden Salad with baked chips or whole fruit • Peanut butter and jelly with baked chips or whole fruit

Veggie Pita choose either yellow rice or whole fruit • Both breakfast items are healthy options

Burrito Bowl

• KC BBQ Veggie Burrito • Cajun* • Buffalo* *Choice of chicken or veggie rice bowl or burrito

Izzi’s • Burrito Chico with chicken or Veghead, light on cheese & save your chips for later • 2 Tacos with chicken or Veghead, light on cheese & save your chips for later • Chicken or VegHead quesadilla, light on cheese & save your chips for later * Make it even healthier with whole wheat tortilla

• • • • • • •

6” Turkey Sub with apple slices 6” Ham Sub with apple slices 6” Egg & Cheese Sub with apple slices 6” Veggie Delight Sub with apple slices 6”Oven Roasted Chicken Breast sub with apple slices Veggie Delight Salad 6” Egg and Cheese sub with apple slices

Freshens Fresh Food Studio • Greek Salad • Hummus Crêpe • Pepperoni Pizza Crêpe with less provolone and parmesan cheese • Buffalo Rice Bowl with less rice, less ranch and no bacon • Cajun Rice Bowl with less rice, less ranch and less provolone cheese • KC BBQ Rice Bowl with less rice, less cheese and no bacon • Any Value Meal Smoothie

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SEPTEMBER 15, 2016

HEALTHY LIVING GUIDE

Gluten and allergy free station to open in Fresh

BY MONICA KAST

HERALD.NEWS@WKU.EDU Fresh Food Company in Downing Student Union will be opening a gluten-free and allergy-free station, offering more options for students with dietary restrictions.

On Tuesday, Sept. 13 the station hosted a tasting, offering several options that will be available when the station opens permanently. Simple Selections, the name of the gluten-free and allergy-free station, will be undergoing construction throughout this semester.

Food served at Simple Selections will not contain peanuts, eggs, gluten, dairy, shellfish, soy, wheat or tree nuts, according to information from the WKU Restaurant Group.

On Tuesday, the Simple Selections station served honey-roasted chickpeas, fruit salad and quinoa salad.

Brandi Breden, a registered dietician nutritionist on campus, said that this station came about because of an increase in the number of requests for gluten-free and allergy-free foods.

“I’ve just noticed that there’s been more and more food requests from parents of incoming freshman and from students,” Breden said.

Breden said that Simple Selections will have food options prepared separate from the rest of the food in Fresh Food Company, in order to “reduce the risk of cross contamination.” There will also be a hot and cold food bar, induction burners and soup stations in the area, according to Breden.

According to Gary Meszaros, assistant vice president of business and auxiliary services, construction will be ongoing throughout the semester, especially over fall break, to get the station open as quickly as possible.

“We’re trying to get that finished this

semester,” Meszaros said of Simple Selections.

The station will be located on the right side of Fresh Food Company, in an alcove that formerly housed seating. Breden said that she and others working on this project felt it was a “perfect use of the space.”

Matt Davis, coordinator of the Student Accessibility Resource Center, works with Breden when students have dietary restrictions on campus.

“This is going to be so much easier than having students pick and choose foods from other stations,” Davis said.

Davis added that he felt the separate station would make students with food allergies feel more comfortable, and less likely to accidentally encounter their allergies when eating at Fresh Food Company.

According to Breden, there are already meals being planned for Simple Selections, which will be on a “two or three week cycle.” She said that desserts were the most difficult to plan, but they had found several recipes already.

Summer Spillman, a dietetics graduate student from Richmond, said they began working on finding recipes for the tasting a few weeks ago, as well as promoting it on social media and around campus.

Spillman, a WKU dietetics intern, worked with Breden and other students in the program to find options for the station.

“Just today, people were really excited about this opening,” Spillman said.

Spillman said that even if a student didn’t have an allergy, most of them knew of someone on campus who did, and seemed excited to pass on the information about Simple Selections.

Reporter Monica Kast can be reached at 270-745-6011 ormonica.kast187@topper. wku.edu. Follow her on Twitter at @monicakastwku.

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HEALTHY LIVING GUIDE

9

SEPTEMBER 15, 2016

Students develop personal workout routines

BY ADAM SIMS

HERALD.FEATURES@WKU.EDU Candice Douglas, assistant director of facilities at Preston Center, exercises to stay healthy, and has no organized routine. She exercises in functional training, found in the fitness center, where personal trainers lead a session devoted to body weight training.

“I work out because I have to,” she said.

Fisherville freshman Stephen DeWitt, devotes every day to running. After suffering an injury that led to broken bones, he is trying to get back into his fitness routine he had when he was in high school.

“Every day, I try to run at least a mile,” he said. DeWitt runs twice a day, either around the indoor track in Preston or around campus, and averages around 2.2 miles. DeWitt said he adds weights to his routine four days a week.

BOXING

Continued from PAGE 5 Counter continued. “I told Coach Chad from day one that I don’t know anything about boxing and he has been great about teaching everything from square one.”

Counter also added, “he is patient but also challenges you to be the best you can be that day.”

BGKY Boxing also offers fight classes and fitness classes. Wigle said being a fighter is necessary to do the fight classes, anyone can come learn the skills.

The fight classes are set up like the three rounds in boxing.

During the fitness classes, techniques of boxing are integrated into circuit training. It is a high intensity workout made to really challenge the participants. However, Wigle makes it clear that he doesn’t want anyone to push his or herself over the limit.

“This is your workout. You came in here to get whatever you came in for. Sometimes it’s stress release, sometimes it’s just to get out of the books and just to come in

A person’s workout regimen should center around his or her own needs, according to Andrew Jones, fitness coordinator at the Preston Center. Factors such as a person’s age, sex, fitness level and measurements all play a part.

“When we put together our workout program, we find out what their experience has been, their goals and any health issues,” he said.

Jones explained there are recommended amounts of exercise for different categories, all standardized by the American College of Sports Medicine.

“There are five components of fitness: cardio, muscular strength, muscular endurance, flexibility and body composition,” Jones said.

To maintain health fitness, three to five days of cardio and two to three days of muscular strength and endurance are recommended. The goals will change depending on one’s needs. and do something awesome.” Wigle said while explaining what his training philosophy is.

“All my job is is to say go and stop, that is my encouragement,” Wigle added. “You let you be more intense than you thought you could be, to do a little more than you thought you can do.”

Wigle also has recently started offering life coaching. In his classes, he sometimes works with his students on meditation, and he would like to continue this in a new environment.

Whether it be on the mat, at the desk or generally in life, Wigle strives to help his participants become their best selves.

For more information on how to get involved and start training, contact Chadrick Wigle at bgkyboxing@gmail. com or visit their website at http://boxingscienceacademy.com/BGKY-Boxing.

Reporter Kylie Carlson can be reached at 270-745-6011 and kylie.carlson15@gmail. com. Follow her on Twitter at @kentuckylie.

The fitness center can test to see what a person’s fitness needs may be. For example, if one’s goal is to lose fat, the lab will test his or her body fat and put the person on an exercise program. Every week, the lab follows up to see if the person is losing fat, and adjusts the workout if not.

Jones said he works out two muscle groups every day he trains, and may work a group twice a day if he feels it is lagging.

He adds cardio, including running and swimming, three times a week.

However, Jones knows his routine is not good for a person new to fitness.

He believes many newcomers to fitness quit because they work out more than their bodies can handle, and develop delayed-onset muscle soreness, or DOMS. According to ACSM’s website, DOMS develops 12 to 24 hours after a workout routine, causing the body to feel sore for days. Swelling and stiffness can occur as

well. A person can achieve fitness without any pain, and newcomers to fitness should ease into their activities. A fitness evaluation, which is offered by Preston, is recommended before exercising.

Another way to prevent pain is through stretching. Jones ends his workouts with stretching, and believes this exercise is something people overlook. According to the ACSM, stretching your muscles before every workout can prevent injury and help loosen the muscles to help performance.

For students who want an ideal workout plan based on their needs, the fitness center is open Monday through Friday from 8 a.m. to 5:30 p.m.

Reporter Adam Sims can be reached at 270-745-2655 or michael.sims656@topper.wku.edu. Follow him on Twitter at @ adamsimswriter.

WKU Boxing coach Chadrick Wigle, middle, of Bowling Green, demonstrates to a class footwork techniques during boxing class at on Tuesday, Sept. 12 BGKY Boxing Club in Bowling Green. Before coming to WKU, Wigle coached the University of California, Los Angeles boxing team for two years. “I brought boxing to someplace where there was no boxing,” Wigle said. WKU has not had a boxing team in a long time. Wigle wants to create a competitive team on campus. Jeff Brown/HERALD

10

SEPTEMBER 15, 2016

HEALTHY LIVING GUIDE

Commentary: Human beings or human doings?

BY MEGAN COLE

HERALD.FEATURES@WKU.EDU “The opposite of being busy isn’t laziness,” WKU alumna Jennie Fowler said, curly brown hair framing her pensive face as she leaned conversationally into the barista bar.

“People work differently and everyone’s life is so different. Our schedules shouldn’t be comparative because they aren’t largely reflective,” Fowler added.

Working full time since she was 17-years-old, throughout high school and college, Fowler speaks transparently on the struggles that come with the pressure of finding a healthy balance of being involved and being overbooked.

“We don’t complain because our families said they did the same things, but it’s different now,” Fowler said. “A job and good grades aren’t enough anymore and we have to fight hard and work harder.”

We have seemingly renamed ourselves from “hu-

man beings” to “human doings.”

In westernized civilization, we feel purposeful when our agendas are bursting at the seams. We are competing to see who can hold the most leadership positions, make the most money after graduation, write the best thesis, take the most hours, attend the most social events, be seen, be heard and be the best do-er to ever do.

“Our priorities are just in the wrong place. I mean, there’s obviously a healthy amount of being active in things,” sophomore Marlee Barrett said.

Barrett is involved in three campus organizations, holding leadership roles in all, maintains a full class schedule and works two different jobs. She said it’s often hard to find down time, and when she does, it doesn’t seem right.

“Those commitments teach you about working hard and being responsible, but as soon as you have down time our culture tells you you’re doing something wrong and you begin to com-

pare your schedule to everyone else’s to see if you’re adding up,” Barrett said.

C.S. Lewis put it like this, “We live, in fact, in a world starved for solitude, silence, and private.”

We are all at a place of five hours of sleep, three classes, two meetings, shallow conversations, four cups of coffee in one day and later, coming to the realization we aren’t made for this.

Marc Hirsch, a retired doctor and mentor of medical students, said he worked in intensive care units for over 40 years while moving all over the United States and maintaining a family. Looking down for a moment confidently at the cup of coffee in his hands, the 71-yearold, now Bowling Green local, laughed.

“After being a doctor for years, I couldn’t even afford to be honest,” Hirsch said. “If I had to give any advice to your generation, it would be to live modestly, find God and don’t be bought. Learn how to be; I taught so many of my students the concept

of being.” You can get lost in the doing, he said, adding that although it isn’t bad or wrong to be involved, you still need to take care of yourself.

We’re missing the point of realizing that it takes room for things to happen and for us to grow. In his book titled “The Rest of God,” Mark Buchanan wrote “most of the things we need to be most fully alive never come in busyness. They grow in rest.”

Being busy doesn’t give us purpose; it often sneaks in and robs us of joy. In the midst of busyness, we might lose sight of what matters to us, what we’re passionate about, and what we value.

You are so much more than a tight schedule.

If we’re looking at ourselves honestly, and I hope that we are, it’s safe to say that we ought to take the time to relearn what it means to be a human being.

Reporter Megan Cole can be reached at 270-745-2655 and meg a n . c o l e 7 7 5 @ t o p p e r. w k u . e d u .

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11

SEPTEMBER 15, 2016

HEALTHY LIVING GUIDE

OPINION

The good, bad and ugly of ‘500 calories or less’ meals

BY NICOLE ARES

HERALD.NEWS@WKU.EDU Let’s face it, eating healthy in college is difficult. The “freshman 15” is weighing on the minds of young Hilltoppers, while the empty calories filling the Hilligans’ cups seem to be adding up.

In response to some students’ concerns, this semester the WKU Restaurant Group along with WKU Dietitian Brandi Breden compiled a list of meals with 500 calories or less on campus.

Note: this doesn’t solve the solution of binge drinking at Hilligans, or whichever establishment our responsible 21-yearold Toppers may choose.

While the “Healthier Eating with a Meal Plan” pamphlet does offer some healthier choices, a general nutrition idea is overlooked: not all calories are good calories.

Just because a food lacks a lower amount of calories, doesn’t mean it has the nutrients needed for a sustainable diet. If you took Mary Poppins’ advice to the extreme and only ate spoonfuls of sugar every day, but stayed within a 500 calorie limit, you would eventually die.

This is why its important to make sure, even while consuming a low-calorie diet, you are filling your body with good calories.

“Focus on eating lean protein, healthy fats, and unprocessed, unrefined carbo-

hydrates such as vegetables, beans, and fruit. And when it comes to whole grains, the less processed the better,” according to Women’s Health Magazine.

So let’s address the good, the bad and the ugly of the “Healthier Eating with a Meal Plan” pamphlet.

The Good

One of the recurring meal options at many WKU Restaurant Group locations is the humus and veggies choice. Honestly, for a lunch or dinner option, this might not be the most filling choice. But for a midday snack, it should keep the stomach happy until dinner time.

Recently, The Huffington Post published a piece titled “10 Reasons Why We Should All Be Eating Humus.” One of the reasons is humus is rich in proteins and can help curb excessive snacking. It might help you stay away from a midday trip to Chick-fil-A. Another “good” choice listed on the pamphlet are many options at Burrito Bowl located in Downing Student Union.

Note: other than Burrito Bowl, DSU is a wasteland of empty calories.

I’m not saying the spoonfuls of rice that accompany a layer of sauce in the burrito bowls are necessarily a good thing, but if you limit the rice, up the veggies and cut the sauce you should be leaving with a

Wkuherald.com

fair amount of nutrients.

The Bad

The 6” egg and cheese sub at Subway isn’t necessarily bad for you; just bad.

When I watch the employees microwave a slab of egg that’s been sitting in refrigeration, I cringe a little inside.

But in the Health.com article “What to Order for Breakfast at Subway According to a Dietitian,” the egg and cheese has a comparably low sodium content to other Subway breakfast options.

When someone generally thinks of a cheeseburger, I can imagine his or her first thought is not “healthy.” However, the Grille Works “Jr. Cheeseburger on whole grain, no cheese, with whole fruit” is listed on the pamphlet.

While I do commend the switch to whole grain, the lack of cheese and the fruit option, I think a better choice can be made. Just because bread is “whole grain,” doesn’t necessarily mean it is healthy. But this isn’t the worst thing you could eat.

The Ugly

Processed white bread, sugar and more sugar are three ways to describe peanut butter and jelly sandwiches. Don’t get me wrong, I love a good PB and J, but

it is not my idea of a “good” or fulfilling calorie option.

And while the sandwich might be under 500 calories, avoid it if you want to have a more nutritious diet. A healthier alternative would be buying ezekiel bread (sprouted grain bread), almond butter, ditching the jelly and putting banana in a sandwich.

Just stay away from Popeyes in general.

Or if you decide to go, use it as your cheat meal. One of the “healthier eating” options is the “2pc Tender snack with green beans, save the biscuit for later.” Do you really think you’ll save the biscuit for later? By the time “later” rolls around, you may have already gone into cardiac arrest from the high levels of sodium found in Popeyes food.

While the “Healthy Eating with a Meal Plan” pamphlet does offer many great meal options on campus, and I do commend the WKU Restaurant Group and Breden for helping the student body make healthier options.

But just remember, not every low-calorie meal option is healthy, and if you’re trying to clean up your diet, stay away from DSU.

Reporter Nicole Ares can be reached at 270-745-2655 and nicole.ares@wku.edu.

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