Finding Your Balance from A to Chi: Don’t Be an “Easy A”

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College is supposed to be the best four years of your life, so why not love every minute of it?

One of the most exciting parts about entering college is the newfound freedom and independence. You no longer have to abide by your parents’ rules, and you begin to set your own agenda that fits your new life. But sometimes, this freedom can do more harm than good. As a high school student, your parents were able to manage and supervise everything you did because you still lived “under their roof.” But as a college student, you are now able to do what you want, when you want. And this idea translates into all aspects of your life, especially your relationships.

Even though this independence may feel like a must-needed change in your life, you must tread carefully when dealing with this freedom. Especially in college, it is much easier to get away with more “promiscuous” behavior without your parents’ constant supervision. While it may seem like a great idea to go home with some random person after a party and receive kudos from your friends the next day, think about the reputation that you are building for yourself. Your years in college set the foundation for the rest of your life, so why start off as “the easy girl that lives down the hall”? Learning to love yourself and establishing your self worth is key to the success of your current and future relationships.

Not to sound cliché, but you must always remember that your body is a temple. By allowing yourself to fall into the trap of “putting out,” people will hold that lasting opinion of you. And unfortunately, when you decide you want a more serious relationship, you will always carry around that lasting legacy of being an “Easy A.” Be kind to your body, and your reputation will thank you later.

As a college student, I always reflect back on these simple words of wisdom my parents gave me: “Why pay for something when you can have it for free?” And to this day, those words are still pertinent in my life and can be applied to yours as well. When you openly relinquish yourself to someone else, the commitment will never be there. Instead of appreciating who you are as an individual, you will solely be viewed as an object of possession.

There is only one of you in this world; share it with the people that deserve it.

By Eva Zymaris

Superfood of the Week: Beans

What’s the latest health gossip? Dietary guidelines recommend we triple our current intake of beans from 1-3 cups per week.

Beans, a popular Superfood and protein replacement, is high in fiber and antioxidants. Not only are they good for the waistline, they aid in disease prevention, too! Beans are comparable to meat when it comes to calories. It’s a great addition to a weekly diet because of its high fiber and water content, top two ingredients that make you feel fuller, faster. Thus, allowing you to eat more in moderation and not be uncomfortably full. Adding beans to your diet helps cut calories without feeling deprived.

Beans can be added to almost anything, at any meal. The substance feeling that you get from beans makes you feel satisfied, unlike eating roughage that just expands your stomach and makes you hungry so soon after.

What makes beans an even greater substitute for protein is that beans contain fiber. One cup of cooked beans (two-thirds of a can usually) provides about 12 grams of fiber-nearly half the recommended daily dose of 21 to 25 grams per day for adult women. Meat contains no fiber at all.

Not only are beans great for the waistline, but studies are being conducted to prove the ability of different beans to prevent cancer and diabetes. Chronic conditions are affected by being overweight; beans will help not make this happen.

If you’re still not convinced to why beans should be added into your daily or at least weekly diet, beans also have something that isn’t even found in meats- phytochemicals. Beans are high in antioxidants, a class of phytochemicals that incapacitate cell-damaging free radicals in the body. Buy beans, cook beans, eat beans. Just do it.

By Carly Goldstein

Final’s Stress Busters: Snacks to Reduce Your Stress Studying for Finals

It’s that time of year again…FINAL SEASON! We all know what that means…stress eating. But why do we stress eat? Glad you asked. We CRAVE cortisol! What the heck is that? Cortisol is our stress hormone. When we are feeling stressed to the max enormous amounts of cortisol rushes through our body. Because of this hormone we tend to crave sweet and salty foods.  Another reason why we stress eat is because it distracts us. Whenever we feel uncomfortable people tend to eat to suppress those emotions. Eating is also a means of social support. Who doesn’t go on coffee dates with friends to vent about classes, professors, and daily gossip?  However, there are many strategies to fight and overcome those unhealthy cravings.

• Eat foods with plenty of folic acid and B vitamins. Folic acid and B vitamins help regulate our moods. Prep a bag of veggies before heading off to the library to snack on!
• Crunchy foods always hit the spot when we are stress. Have a handful of almonds, and crunch away! Almonds contain plenty of B₂ and E vitamins, magnesium, and zinc which are known to fight those free radicals that are associated with stress.
• Grab a banana on the go! The potassium and B vitamins fight those stress hormones!
• Have a cereal bar. The sweetness from the fruit and the salty from the cereal is a good combo to satiate our sweet and salty cravings.
• Indulge! Get a nonfat decafe latte from Starbucks. You’ll still get some energy from the cup, and the walk will give you a good break from studying to clear your mind!

So get out there! Fight those unhealthy cravings, your stomach, mind, and body will thank you in the end. With that said happy studying!

By Katie Salmon, Nutrition Major, Member of NEPA

The Truth Behind Raw Meat

Photo: http://www.enyfoodcoop.com

With the growing popularity of sushi and rare meats, raw food is getting a lot more attention than ever before. The question is, can eating raw food be harmful?

Meat is usually cooked all the way through, which kills many of the bacteria that can make you sick, like E. coli or salmonella. The Food and Drug Administration recommends that all raw meats, poultry, and seafood are cooked to the appropriate temperature.

Some people, known as raw foodists, have started eating raw food because of its reported health benefits. Eighty percent of a raw foodist’s diet consists of fruits and vegetables. Raw foodists choose this lifestyle choice because some foods have a greater nutritional value before they are cooked. Raw foods also tend to be less processed, meaning that they generally have a greater health value.

A study done by researchers at the University of Nottingham in England found that eating steak rare is no less safe than eating steak well-done. After preparing steaks containing E. coli, both the rare steak and the well-done steak were found to have no traces of the bacteria. Researchers found that the actual danger of bacteria is in the preparation of the meat and cross-contamination through different cooking utensils, not in its cooking time. While the amount of time a steak is cooked does not really matter, it is important to thoroughly cook other meats like ground beef and sausage.

More and more people are eating sushi containing raw fish, which can carry many different types of bacteria and parasites. To reduce these possibilities, make sure you are eating only fresh fish and know where it came from. This can give you an idea of what possible bacteria it may contain.

Raw foods are becoming a regular part of our diet, so it is important to know the dangers of eating them. There will always be risks to eating raw meats and proteins, but by handling these foods carefully you can minimize your risk of illness.

By Fiona O’Connor

Stress-Free Finals

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It’s that time of year again – no, not Christmas. It’s finals. Just saying the word makes us feel stressed, which is the last thing we need when trying to study. Here are some ways to relieve stress during exams.

1. Get organized. During this time you may feel overwhelmed with the amount of things you need to do, whether it’s writing a paper or reading that textbook you haven’t touched since September. So to feel a little more in control, make lists and lay out what you need to do down to the last detail. It will calm you down and you’ll get excited when you can scratch things off the list. Mission accomplished.

2. Eat well. No, don’t go for that fifth cup of coffee. Although coffee is great and provides focus, it’s short-lived and you’ll end up crashing and feeling more anxious. Instead, turn to foods like salmon, blueberries, and almonds, all of which give you energy that will last all day.

3. Use self-control – it’s a blessing when it’s time to crack down and focus. Procrastination is the worst thing for studying, and you’ll get majorly stressed when you realize how much you have left to do and how little time you have to do it all.

4. Exercise. Whether that’s running on a treadmill or doing some yoga, exercise provides you with endorphins, which improves your mood, and also allows you to process your thoughts and get out any extra anxiety. Even if it’s just 15 minutes of your time, you’ll feel a lot better.

5. Sleep. This is the most crucial. Although you may feel like you need to pull an all-nighter, not getting enough sleep will leave you forgetful and on edge, and when your taking a series of tests that’s the last thing you need.

By Aisling Williams

Staying Active Over Winter Break

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With winter fast approaching, it is easy to fall into a lazy slump instead of hitting the gym. When the sky is gray, snow is falling, and there is a bitter chill in the air, it’s easy to come up with excuses as to why you shouldn’t get off the couch.

Winter makes many people shy away from outdoor activity, forcing them to rely on an indoor gym. But going to the same gym day after day can get daunting – that ten minutes on the treadmill feels like a half hour. This funk happens to everyone and the best way to avoid it is to make exercise fun by taking advantage of the weather. There are plenty of fun activities available to stay active during winter.

Here are some fun ways to spice up your winter workout:

• Cross Country Skiing – A fun but intense workout. It involves skiing on a flat surface and is a great cardiovascular exercise. It is a total body workout and can be done with friends and family. Many parks have trails made for this type of skiing.

• Snowshoeing – Strap snowshoes on and go for a hike. This exercise is just like hiking, but with shoes that are designed for snow. It is also a great cardiovascular exercise. Your favorite summer hiking trails can be enjoyed in winter too!

• Ice Skating – A less intense workout but still a great way to get moving.
  

• Sledding – Yes, sledding is a workout! It isn’t easy dragging your sled uphill after taking a few downhill runs. This is a great leg workout.

• Bikram Yoga – This yoga class is sure to warm you up. If you don’t like the cold, head inside to a Bikram yoga class. This is a 90-minute class that goes through a series of 26 postures and 2 breathing exercises. The room is usually heated to 105 degrees and is a great way to sweat out toxins and stretch out your muscles.

• Swimming – Indoor pools can provide you with a hint of summer during the long winter.

• Shopping – Turn shopping into a workout! Take a walk either outdoors or indoors at the mall.

• Wii – if you have access to one, Wii makes many games for exercise as Just Dance and Wii Fit.

• Enjoying the snow – Go outside and have a snowball fight, build a snowman, make a snow angel or help mom with the shoveling.

It doesn’t matter which activity you choose as long as you do something. So avoid a lazy winter slump and get moving. Trying one of these fun activities with friends or family will you help motivate one another to stay active. Remember, it’s easy to stay fit and have fun at the same time.

By Emily Borgeest

Buy Local Bash

This past week I had the pleasure of attending the Second Annual Buy Local Bash put on Syracuse First for my internship. I am the director of social media for Organically Hip; in the weeks prior to November 21^st, I had done a lot of research about the importance of buying locally to help promote the event via Facebook and Twitter. The facts that I found were astonishing and if this holiday season everyone made an effort to do at least some of their shopping at locally owned stores (whether it is here in Syracuse or in your home town), the effects this has on the economy is tremendously beneficial.

Syracuse First is a non for profit network of locally owned businesses and organizations in the Central New York area, with the goal of promoting community members to “Think Local First”. The Buy Local Bash was an event that gathered almost thirty vendors at Benjamin’s on Franklin Street for a night of tasting food and drinks, with local music, all the while promoting the significance of buying locally and just how much the community in people’s backyard has to offer.

Why buy local? Here’s just a few of the many reasons:  the money stays in Syracuse (or the town you’re shopping locally in), creates jobs (and internships, hi Angela and Maria!), customer service is better, the businesses get to know customers on the individual level and diversity within the town is increased with the uniqueness of the shops that are opened.

Here’s a shocking statistic from Syracuse First, “With just a 10% shift in market share from national or global businesses to locally owned independents, $130 million in new economic activity would be generated in Onondaga County.”

From now until December 31^st, is the 3^rd annual “Shop Syracuse Week”, encouraging the community to shift your shopping from large commercial stores to locally owned, independent businesses to generate economic growth within the community.

Think about how you can impact your community just by switching to locally owned stores, and hey, you never know what you may discover!

By Melissa Lembo

What to Do With Holiday Leftovers

The holiday season is finally here, which means one thing — leftovers. There are many ways to jazz up holiday meals like using different dishes to make tasty sandwiches or salads. Read below for an easy sandwich recipe that will put your turkey to good use!

 

•                1/2 cup hummus

•                4 bagels, cut in half

•                4 slices cooked turkey

•                1/2 cucumber, peeled and sliced

•                2 plum tomatoes, sliced

•                8 leaves spinach

•                4 thin slices Swiss cheese

 

Recipe from Women’s Health

Spread the hummus on the bagel slices. Layer the rest of the ingredients on one part of each bagel to create sandwiches. Serve and enjoy!

By Lindsay Barton

Battling Loneliness

College is a significant transition in life. It’s a new life: new schedule, new city, new hobbies, new friends. Some people make the move naturally and find the latter with ease, but others struggle. Even those that appear to be surrounded by friends can suffer feelings of loneliness.

In the strictest sernse, loneliness is characterized by a discrepancy between the relationships a person desires and those they actually have. Surrounding myself with dozens of flakey friends would be a disaster; I need a few close-knit and reliable people. I can only speak for myself, but it seems to be a common preference. Research shows that loneliness is a very personal and individualized experience, and it’s the difference in desires and actuality that crafts loneliness; some people may in fact be more satisfied with a flock of flakes.

Whatever your style, the problem of loneliness is nothing superficial. It’s linked with the inability to deal with daily stress, poorer health, and trouble sleeping. Even more, lonely people can become out-casted and pushed to the periphery of social groups, exacerbating their pain. Described as a “social fabric that fray[s] at the edges,” the social ties between people on the outskirts are essential but can become the most tenuous as loneliness sets in.

How can you avoid loneliness? Keeping in touch with – or rekindling – old friendships can be beneficial and easier when you’re in a new place. Not only that, but each new semester offers new opportunities to meet people in classes and clubs. The key is to not give up.

By Chris Iversen

End-of-Semester Energy

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With the end of another semester creeping up it’s essential – and increasingly difficult – to stay awake and stay focused throughout the day. Whether it’s studying for a test, finishing homework, or finalizing a project, it’s hard to buckle down when passing from the Thanksgiving food-coma to Christmas freedom.

As some recent research shows, what we eat can keep us awake for these hard days as well as fight off weight gain from holiday binges. The key? Protein.

It’s been shown that choice of food affects activity of so-called ‘orexin’ neurons which secrete a stimulant in charge of wakefulness, and that inactivity of these cells can lead to narcolepsy and weight gain.

Specifically, glucose – an abundant carbohydrate – serves to depress orexin activity. This paired with the typical insulin response can lead to the sugar-crash that has rendered more than a single unsuspecting soul slumped over a table. Amino acids found in sources of protein like eggs promote orexin neuronal activity, which stimulates wakefulness and calorie burning. Furthermore, protein prevents glucose from suppressing orexin activity.

On a long day it’s important to eat appropriately. If you get a bagel, peanut butter beats jelly. A sugar-loaded mocha from Starbucks may taste good, but a coffee with milk will leave you caffeinated without the sugar crash.

By Chris Iversen

In the Magazine: Standing Ab Workouts

Hey WTH readers! I hope you all are enjoying our Fall issue of the magazine out today! Whether you read the article in the magazine about standing ab workouts and are here to get a closer look at the specific exercises or are just visiting the blog, we’ve recruited a student at SU to demonstrate how to do four standing abdominal workouts. Veronica Dryer, Syracuse University Athletics strength and conditioning coach, created an ab workout to fit any student’s schedule and living space.

Side Elbow to Knee

Photo: Pam Masin

Reps: 15 each side, 3 times
Equitment: None
Muscles: Hips, obliques, back
How To: Bring your knee above the height of your hip when lifting it. Keep your hips facing forward as you complete the motion.

Elbow to Knee

Photo: Pam Masin

Reps: 15 each side, 3 times
Equipment: None
Muscles: Hips, obliques, back
How To: Bring your knee above the height of your hip when lifting it. Focus on twisting your upper body to meet the raised knee.

Standing Crunch With No Resistance

Photo: Pam Masin

Reps: 20 total, 3 times
Equipment: None
Muscles: Back and abdominals
How To: Look downward and interlock your fingers behind your head. Include your entire upper body in the crunch motion.

Dumbbell Side Bends

Photo: Pam Masin

Reps: 15 each side 3times
Equipment: 15-lb. free weight
Muscles: Back and obliques
How to: Keep your hips facing forward and a strong, straight back while bending at the waist. Bend until the weight reaches slightly above the height of your knee.

Finding Your Balance from A to Chi: Finding Your Niche

College is supposed to be the best four years of you life, so why not love every minute of it?

Throughout the course of our lives, our ideal career path and future goals change and adapt as we grow and mature. As children, we all remember being posed with the question: “What do you want to be when you grow up?” While that decision always seemed far off in the distance, you quickly learn how fast time passes. Upon entering college, you must begin to narrow your focus in order to choose a career that is right for you. Even though some people may enter college with a predetermined idea of what they want to do, our college years hold the power to take us on the most unexpected of journeys.

The key to finding your niche is allowing yourself to explore your options, and immerse yourself in activities that make you happy. Have no idea where to begin? Take a broad spectrum of classes that will allow you to pinpoint subject matters that you enjoy, and that help highlight your individual strengths. By establishing a fundamental understanding of what you like and dislike, you will begin to create a schedule revolved around only subjects you enjoy.

Nothing says experience like getting your hands dirty and taking your level of learning outside of the classroom. Once you begin to target your individual interests, immerse yourself in activities of a similar nature. By gaining more applicable experience, you will be able to get a better handle on whether or not this field of study or career path is right for you. Especially being part of such an interactive and diverse campus community, there are always opportunities to get involved and try new things.

If you talk to any college senior, they will always say that college goes by too fast. Even though four years may seem like a long period of time, each year seems to pass much faster than the one before. Before you know it, you will be entering the real world, finally living the life you’ve spent years planning for.

Wherever you may be in your walk of life, always remember one thing: Embrace every opportunity that comes your way with open arms. Life always has a way of working out, especially when you least expect it. So, who knows? An unexpected opportunity today may result in finding your niche and happiness tomorrow.

By Eva Zymaris

Banishing Relationship Ruts

Photo: http://all4women.co.za

In the midst of checking on your laundry at the laundromat, a sign that reads “Now Open” catches your eye. Your curiosity is peaked. With time to spare before your laundry dries, you walk up the steep carpeted stairs and the floorboards creak in protest on each step. The whirr of the espresso machine, soft murmurs by a happy group in the corner, and the gaze of a friendly face greet you as you find yourself at a cozy café. Somehow you strike up a conversation with this stranger, arrange a meeting, and have met there continuously each Saturday since. Although exciting at first, it eventually this starts to feel like a routine and you wonder why you two never do anything else. Routines are inevitable but ruts are not.

Relationships often develop routines of their own and it is not uncommon for them to fall into ruts. If your relationship feels like it could use a little reinvigorating, consider adopting a new challenge. In an experiment completed at State University of New York, Stony Brook by psychology professor Arthur Aron, couples who faced more difficulty with the task at hand reported that they felt more connected to each other at the end of the experiment than those couples who completed an easier task.

The science indicates that doing new tasks creates excitement, which causes the brain to release dopamine. Dopamine, used in the reward pathway of our brain, trains us to seek out behaviors that make us feel good, and excitement is often one of the sources. Not only that, but taking on new challenges with your partner will increase bonding by linking the feeling of excitement from the activity with your partner, even though the source stems from an exterior source. In this same study, couples who engaged in a new activity 90 minutes each week found themselves to be more fond of each other compared to those on their routine dates.

The next time you both find yourselves absent-mindedly heading towards the café, perhaps consider a change in plans and propose a new route. Who knows what exciting things you’ll find there.

By Kim Liu, SU NEPA

Couples Retreat

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When some people fall in love, they fall hard. And though they often fail to realize it, they may be withdrawing from the social scene as they get sucked into the black hole known as “couplehood.”

Symptoms of Couplehood: Do you suffer from it?

1)    Going out to the bars and partying on the weekends have become things of the past. Though friends text you with potential plans, nothing really appeals to you. Instead, you would rather stay in, pop some Orville Redenbacher, and watch romantic comedies with your girlfriend or boyfriend. After all, you have been dying to see “Valentine’s Day.”

2)    You’re out of the loop when it comes to friends’ daily grievances, romantic flings, and regrettable decisions. You haven’t really bothered to inquire about their lives recently because your mind is otherwise occupied by more important thoughts of your significant other. Your wardrobe consists of sweatpants. You don’t really need to put all the time and effort into looking presentable for the rest of the world because your boyfriend or girlfriend loves you for what’s inside, not out.

3)    You’ve gained a little weight, which is the reason you started wearing sweatpants. Though you were once a regular at the gym, you just can’t seem to make time for it anymore. The StairMaster doesn’t provide you with the same satisfaction that it once did when you were single.

4)    It’s a rare occasion when you sleep by yourself in your own bed. You haven’t moved in together yet, but you might as well.

If any of these apply to you, you may need to realize and address the situation before it’s too late.

By Tina Ferraro

The Truth About Kale

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Most people hear the word kale and either don’t know what it is, or they do know what it is and make a face that indicates disgust. What people don’t know is that it has a tremendous amount of nutritional value and tastes delicious, too. It is versatile and can be prepared in many ways.

Kale, also known as borecole, is a type of cabbage, which is part of the cruciferous vegetable family. There are both green and purple types. Other, more familiar vegetables of this family are broccoli, Brussels sprouts, and cauliflower.

Kale has proven to lower cholesterol as well as to reduce the risk of five different types of cancer – bladder, breast, colon, ovary and prostate. It can also help with the body’s detoxification process. The isothiocyanates (ITCs) made from kale’s glucosinolates help to eliminate toxins from the body.

One cup of raw kale contains only 36 calories with a whopping 5 grams of fiber, 15% of the daily requirement of calcium and vitamin B6 and 200% of Vitamin C. Kale is also high in beta-carotene and Vitamin K.

The great thing about kale is that its peak season is during the cooler months, making it a perfect winter vegetable. When choosing kale, look for firm and dark colored leaves with thick stems. Store it in an air-tight plastic bag in the refrigerator, where it will keep for five days.

Kale can be eaten raw, steamed or sautéed. It has a mild taste but can be slightly bitter. Here are some ways to enjoy kale:

• Use it in a salad with toppings of your choosing and your favorite dressing.

• Add it to whole-grain pasta with pine nuts, feta cheese and a little olive oil.

• Sauté with olive oil and garlic, then season with salt and pepper.

• Make kale chips by slicing kale into bite-size pieces, drizzling with olive oil, and sprinkling with salt, pepper, garlic or onion powder, cayenne pepper, or even cheese! Bake at 375 degrees for 10-15 minutes.

• Steam or braise it, then add any mix-ins such as apples, chopped walnuts, raisins, dates, avocados, tomatoes, or balsamic vinegar.

• Use in omelets or frittatas.

Many people have never heard of kale or know nothing about it, but for those who want to be healthy, it is a vegetable that should be eaten frequently. So, if you’re sick of eating broccoli and Brussels sprouts to meet your vegetable requirement, try kale and you are likely to be pleasantly surprised!

By Emily Borgeest

Birth Control – To Take or Not To Take?

Photo: http://www.yazontrial.com

Whether you take “the pill” or are considering taking it, there are always a few questions floating around this oral contraceptive.

Let’s begin with the question of the pill’s effects on our skin. It first depends on what kind of pill you are taking – whether it is one that increases or decreases your testosterone levels. Those that increase the levels increase our production of sebum, which is the stuff that clogs our pores and thus leads to more zits. To keep your skin clear, look for a testosterone-decreasing pill that contains artificial estrogen, which produces a protein called sex hormone-binding globulin that lowers sebum production.

What about the effects on your weight? Many girls believe that the pill they are taking has caused them to gain or lose weight. Here’s the truth: Birth control does not physically make you gain weight. Those pills containing high estrogen levels cause you to retain water, and thus cause bloating. These increased estrogen levels also cause an increase in breast tissue growth, which explains why you feel like your breasts are bigger than ever. However, these days there are pills on the market that contain a much lower level of estrogen, some even containing a diuretic, which prevents water retention. Sadly, ladies, there is no birth control that will cause you to lose weight.

Another side effect of the pill is mood swings, which are considered hormonal. Although some women aren’t affected by these changes in mood, many are. This is due to a spike in estrogen levels. Using a progesterone cream has been shown to keep your estrogen levels steady, as well as your mood. Or try a different form of contraceptive, like the ring, patch, etc. Some of these aren’t hormonal and could keep you at an even keel.

Every woman is different, and the pill is not for everyone. Check out your options before starting birth control.

By Aisling Williams

High Heels – Worth the Pain?

Photo: http://www.ggxon.com

Every girl loves a cute pair of shoes. Flats and boots dominate on campus during the day, but when the sun goes down the heels come out – the higher the better. Other than the obvious challenges of high heels, like climbing SU’s snowy hills, heels can actually be very harmful for your feet and the rest of your body.

The biggest problem with heels is that they don’t provide any support, meaning that it is easy to lose your balance or sprain an ankle. Heels cause you to lean forward, placing most of the pressure on the balls of your feet. High heels increase the pressure normally placed on your feet by 76 percent, causing back pain or even deformities to your toes.

If you regularly wear heels, your feet will become used to the unusual positioning. Because the heel of your foot is elevated, the tendons in your leg may shorten over time, so wearing flat shoes will become painful.

Women will continue to wear high heels, despite their negative effects, but there are ways to prevent injuries. The best thing you can do for your feet is to wear heels in moderation, rotating between flats and heels, or saving the high heels for special occasions only. The American Orthopaedic Foot & Ankle Society suggests wearing heels two inches or shorter. If you feel like you can’t give up your four-inch heels, look for shoes with more straps, which will give you better ankle support. Platform heels and wedges can also give you more height while providing balance.

If you’re like me, you can’t imagine getting dressed up without a good pair of heels. My four-and-a-half-inch black booties were a staple in my wardrobe, regardless of the painful walks home at the end of the night. You don’t have to give up heels altogether, but skip the stilettos every so often and try some flats.

By Fiona O’Connor

Fit in Your Flax

Photo: HealthCastle.com

Life is crazy, no doubt about that. Life as a college student can be even a bit crazier. To do lists seem to be never ending, especially around the end of the semester. The end of the semester usually brings late nights, binge eating sprees and nutrition goes down the drain.

Enter in flaxseeds.  The simple addition of these to almost anything not only takes second but it boosts the nutrition and health benefits of whatever you’re eating immensely.

So what are the benefits? More like what aren’t the benefits? Flax provides B vitamins, magnesium and manganese. Also it is rich in Omega-3 fatty acids which help fight inflammation. Inflammation is linked to many chronic diseases such as heart disease, arthritis, asthma, diabetes and even some cancers. Flax is also high in fiber, soluble and insoluble, and high in phytochemicals, including many antioxidants.

You can purchase flaxseeds either whole or already ground up. If purchased whole they need to be ground up in either blender or food processor, so the nutrients are readily available to digest and don’t just pass through your body.

You can add flax to almost anything, from soups and salads to smoothies and salad dressings or even add it to cookie dough or sprinkle on cereal or pudding.

Flaxseeds can even substitute an egg in a recipe. For each egg needed mix two tablespoons of flax with two tablespoons of water and you have made yourself a flax egg!

Never underestimate the power of these, they may be tiny but the payoff is colossal.

By Melissa Lembo

Cheers and Jeers

Cheers to…

Coffee, which may help lower the risk of cancer in women.  Scientists at the Harvard School of Public Health found that women who drank more than four cups of coffee per day were 25% less likely to develop endometrial cancer.  Additionally, coffee contains more antioxidants than many fruits and vegetables.  Learn more about the benefits here: foxnews.com

A new mouthwash from UCLA, which could potentially wipe out tooth decay.  Most mouthwashes kill both benign and dangerous bacteria around teeth, but the new mouthwash specifically targets Streptococcus mutans, the bacteria primarily responsible for tooth decay and cavities, and lasts longer than the typical 12 hours.  Read more about the development here: newsroom.ucla.edu

Jeers to…

Oral antibiotics for acne, which seem to cause sore throats in college students.  According to a study published in the online Archive of Dermatology, students with acne taking tetracyclines were two to four times more likely to have sore throats or upper respiratory tract infections.  Researchers are unsure what causes the link between antibiotic use and sore throats.  Get more details here: yourlife.usatoday.com

Canned soup, which contains high levels of bisphenol-A.  Bisphenol-A, know as BPA, is a compound found in many cans that is thought to imitate the body’s hormones.  High levels of BPA have been connected to higher risks of cancer and heart disease.  Read more here: well.blogs.nytimes.com

By Laura Jungreis

Stovetop Applesauce Recipe

Photo: Liz LaBeau

Nothing warms up a chilly November day like a serving of warm, home made applesauce. This recipe is simple, requires minimal ingredients, and is the key to comfort food on a fall day that needs a little bit of warmth. Chunky and soft, with a hint of spice—this stovetop apple recipe deserves a place in the book.

Ingredients

4-5 large apples (or 8 small apples), peeled and cored
1 tsp. lemon juice
¼ c. granulated sugar
½ tsp. cinnamon

Directions

Cut the apples into 1/8-inch slices, and cut those slices in half. Place apples in saucepan and add lemon juice and ¾ cup water. Stir the apples so that they are coated thoroughly. Cover the apples and cook over medium heat for about 7 minutes. Add sugar, turn heat down to medium-low and cook uncovered until the water evaporates and the apples are tender. Stir in cinnamon. Enjoy!

Store applesauce in airtight container in the refrigerator.

By Liz LaBeau

Healthy Apps

Source: http://www.ubergizmo.com

I remember when smart phones were considered a novelty, but now it seems that everyone has them. With smart phones there come thousands of new apps, so why not find some apps that help your health? I found these free apps that will help make your life easier and healthier, too.

Everyday First Aid (LITE)

This app lists various injuries, their causes, symptoms, and cures. Each injury is organized by topic and if the injury isn’t listed you can add it. There are a lot of apps similar to this one, but the Everyday First Aid app works without WiFi or 3G so even if you’re on top of a mountain you can still figure out how to fix up your scraped knee or tend to that snake bite.

 

RunKeeper

RunKeeper is an app that lets you track how far you run, walk, or bike. This app allows you to create a profile with all of your personal information and then uses this profile to track your exercise. It has a GPS that tracks how far you go, measures how fast you are moving, and how many calories you’re burning.  You can also sync playlists through this app and upload your progress onto the website.

 

Whole Foods Recipes

This is an amazing app that gives you tons of different recipes. You can search different meal subjects with specifications, like gluten free or vegetarian. The app will give you a list of delicious choices to choose from. When you click on one dish it shows a picture of the dish, a description, and gives ingredients and cooking instructions.

 

WebMD

This is basically the app version of WebMD (if you couldn’t tell by the name) but in a simpler format. The homepage has different categories, such as symptom checker and local health listings. The symptom checker lets you put in your personal information along with your symptoms and see what you might be suffering from. WebMD also lets you browse different medications or make a list of your own treatments.

 

Hot Body Yoga

I was hesitant about any app that lays out workouts for you, but this app gives different yoga poses as well as specialized workouts. If you choose a workout, the app will show each pose and count out how much time to hold each pose. The workouts vary from beginner to advanced, so even if you don’t know much yoga it’s pretty easy to make it part of your day.

By Fiona O’Connor

How to Keep Those Whites Pearly

Source: http://www.beautyhealthwomen.com

Everybody wants to have clean teeth. If you brush your teeth twice a day you’re doing all you can, right? Wrong. What we eat plays a lot in to our dental health and hygiene. Here’s what to look for and what to avoid:

The Best

1. Fiber-filled fruits and veggies. Look for foods like celery, peppers, spinach, apples, berries, and bananas. These foods stimulate salivation in your mouth (yes, a little gross), which naturally cleans your teeth, preventing cavities and decay. After you eat, saliva helps neutralize the acids and enzymes that are attacking your teeth.

2. All things dairy. That means milk, yogurt, cheese, etc. The calcium and phosphorus in these foods restore lost minerals to your teeth.

3. Green and black teas. These teas contain polyphenols, which help destroy the plaque that builds up on teeth and creates acids that attack our teeth.

4. Sugarless gum. It may be less tasty, but it also helps activate those saliva glands to clean our teeth.

5. Fluoridated foods. AKA anything that has fluoride, like tap water, some bottled water (it will say on the bottle), and dehydrated soups. Remember fluoride rinses in elementary school? It’s the same thing, only natural.

 

The Worst

1. Soda. Soda contains sugar, allowing for cavities to build, as well as citric and phosphoric acids, which break down tooth enamel.

2. Raisins. Yes, they contain iron, but they are also high in sugar. Even worse, they are very sticky, so that sugar sits in your teeth and causes cavities.

3. Starchy foods. Foods like white and other soft breads and potato chips stick to teeth, where they break down into sugar and then acid, both of which are harmful for teeth.

4. Gummy and sugary sweets. That means all gummy candies, things with caramel, and hard candy, too. Although they are great in taste, they also have high amounts of sugar,and build cavities. Luckily, chocolate’s sugar is coated in fat, thus slipping out of teeth. Yay!

5. Acidic foods. Foods like lemons, tomatoes, and orange juice all are high in acidity, which break down the enamel on teeth.

By Aisling Williams

Tips for a Thinner Thanksgiving

Source: http://www.sweetadditions.net

Thanksgiving is right around the corner, and for many people, this is their favorite holiday of the year. Why? Family bonding coupled with an abundance of delicious foods! Unfortunately, though, the holiday season tends to add unwanted inches to your waistline. But don’t worry; Thanksgiving doesn’t have to mean weight gain! There is an easy way to successfully navigate the Thanksgiving buffet and to fill your plate with delicious, yet healthy, foods. Here are some guidelines to help you enjoy Thanksgiving without sacrificing your weight.

To start, eat a good breakfast before heading out to your Thanksgiving celebration. People often think that it is a good idea to save up their calorie allowance for the big feast, but this is a bad idea. You will be starving by the time the main meal is served, and thus more likely to overindulge. A perfect breakfast would be an egg with whole grain toast or a bowl of oatmeal with low fat or skim milk. Protein and fiber will help to control your hunger and help you to make better choices when the big Thanksgiving meal is served.

 
Another good idea is to exercise before the big feast. Try to burn off some of those extra calories you will enjoy during the Thanksgiving meal. Take a walk; go for a bike ride or even a hike. Taking the stairs instead of the elevator counts too!
The main course on Thanksgiving is turkey, and fortunately it’s a healthy source of lean protein. You want to eat the white meat and avoid the dark meat and the skin, which have extra fat.

 
There also are some simple ways to lighten up the classic Thanksgiving dishes. Connie Diekman, RD, recommends using fat-free chicken broth to baste the turkey and to make gravy. She also recommends using sugar substitutes in place of sugar, and fruit puree instead of oil in baked goods. To lessen oil and butter usage, try using a nonstick fat-free cooking spray to grease pans. Try substituting plain fat-free yogurt for sour cream in dips and casseroles. When it comes to pie, the crust is the most fattening part, so use crushed graham crackers instead.

 
Be sure to drink plenty of water. This will help fill up your stomach and keep you hydrated. Avoid soda and other fattening drinks like eggnog. Limit your alcohol consumption, too.

 
Now, when it comes to actually building your plate, be selective and stay aware of portion sizes. Try pairing your white turkey meat with just vegetables. Have some sweet potatoes and a small helping of mashed potatoes, but go easy on the gravy. Stuffing is a classic seasonal dish, so don’t be afraid to indulge; just watch your portion size and take a small amount. You want to invest the majority of your calories in the healthier foods such as the white meat and vegetables, and consume smaller amounts of the more caloric and fattening foods. For dessert, pumpkin pie is your best bet. Remember, everything is okay in moderation!

 
While eating, chew slowly and thoroughly, and pace yourself. It takes 20 minutes for the brain to register that it is full. Try and resist the urge to go back for seconds. If you take your time and savor each bite, you will feel satisfied and won’t need more. Besides, the leftovers always taste better the next day anyways!

 
By Emily Borgeest

Cheers and Jeers

Cheers to…

The Food and Drug Administration for approving the first use of umbilical cord blood for stem cell transplant procedures.  Stem cells from the umbilical cord can develop into various types of blood cells.  These cells will be used to help treat some blood cancers and immune system disorders.  Learn more about the FDA’s decision here: foxnews.com

Cherry juice, which may help you sleep.  The study, conducted by Northumbria University, found that drinking tart Montmorency cherry juice increases levels of melatonin, the hormone that controls sleep.  These higher levels improved sleep duration and quality.  Cherry juice may offer relief to those suffering from sleep disorders like insomnia.  Read more about the study here: medicalxpress.com

Jeers to…

Latex gloves, which may not keep you as germ-free as you think at the doctor’s.  A study published recently in the journal Infection Control and Hospital Epidemiology found that when health care professionals wear latex gloves, they are less likely to wash their hands before and after their interaction with a patient.  This finding is alarming because some germs can travel through the gloves and, when taking the gloves off, germs can splash back onto the wearer’s hands.  Get more details about the study here: well.blogs.nytimes.com

Golden Glen Creamery, based in Washington state, which had to recall 20 pounds of cheddar cheese for fear it contained Listeria monocytogenes.  Traces of the bacteria were found in a sample of cheese analyzed by the Washington State Department of Agriculture. Listeria monocytogenes can cause high fever, nausea and sometimes death.  Read more about the recall here: foodsafetynews.com

By Laura Jungreis

A New Take on the Karate Kid

We all saw the movie when we were younger. “Wax on, Wax off” and then bam! The kid is the ultimate karate master.  While this isn’t the most realistic situation, it still lends itself to a great idea. Fighting, meaning karate, boxing, MMA, and other martial arts, are a fantastic training mechanism for one’s strength, speed, skills, and reflexes!

The martial arts are most strongly associated with East-Asian culture and the idea of zen.  There are many different strands from jujitsu and judu to kung fu and tai chi, but when you get down to it, they all have similar ideologies. They are “fighting systems primarily developed to improve self-defense and physical conditioning.” While the idea of “zen” and general peace of mind was not an original goal, it has evolved to be natural product of learning how to fight well and great spiritual health too!

So it comes down to the real question, is fighting an effective way to get your exercise? The answer is heck yes it is! It builds both lean muscle and endurance and increases one’s reflexes.  Training as a fighter is a fun way to do these things, and its much more exciting than hitting the treadmill again.  Every exercise in fighting is a compound movement, which means it will work muscle at multiple places and increase your energy expenditure by a ton! This means more calories will be burned, and will continue to burn for the next two days!

Now that I’ve convinced you to train as the next fighter, you’re probably wondering where you should do this.  A regular gym, such as Archibold, has all the equipment needed to do it yourself if that’s what you want.  Go for the old-school workouts like the clean press, pulls ups, and jumping rope! Medicine ball sit-ups, floor presses, and using swiss balls for greater extensions are also great ways to train. Of course, punching bag training is also great for your core, coordination, and your fighting! These sort of exercises are better with a teacher though. A teacher will make sure you are using proper form for the greatest strength in each hit. Lucky for you, this spring semester the physical education school is offering judo, boxing, and tai chi! So go sign up and become the master of the octagon!

By Audrey Hart

Waldorf Chicken Salad

Looking for a tasty twist on your traditional green salad? This recipe is sure to satisfy your taste buds!

Ingredients
¼ c. plain yogurt
½ tbsp. mayo
1 tsp. lemon juice
½ tsp. mustard
Salt and pepper
¾ c. chopped chicken breast
¼ c. chopped apples
¼ c. red grapes
¼ c. celery
1 ½ c. lettuce

Directions
In a bowl, whisk yogurt, mayo, lemon juice, mustard and a pinch of salt and pepper. Add chicken, apples, grapes and celery. Serve over lettuce. For added protein, sprinkle with chopped almonds.

By Liz LaBeau

Salute the Samon

Trying new foods can be an intimidating thing. You may have the looming experiences from your childhood in the back of your mind when you were forced to eat three bites of something you deemed repulsive, or you may just be satisfied with eating the same meal over and over again.

I’m here to get you to step out of the box and add some variety to your pallet.  Not only will your brain thank you for finally ditching the baked chicken you’ve had for the past week but your body will too.

Salmon has a multitude of health benefits, ranging from prevention of heart disease to a high protein content to low saturated fat levels.  A major health benefit from this super food is Omega-3 Fatty Acids.  Omega-3 fatty acids are those polyunsaturated fats that are vital for life; this is what gives you protection against heart disease as well as promoting health skin and joints. Who doesn’t like youthful looking skin?

Salmon can be prepared various ways, whether it is broiled, baked, seared or eaten raw there is no excuse not to try it! The good thing about salmon… It only takes minutes to cook so there really is no excuse not to whip some up, even if you’re in a hurry.

Pan Seared Salmon with Spicy Avocado Puree

Ingredients:

Salmon:
4-8oz pieces of Salmon (2 pounds)
Salt and Pepper

Puree:
3 Avocados
1 Shallot
1 Clove Garlic
1 Tablespoon Parsley
1 Teaspoon Basil
1/2-1 Serrano Pepper (depending on how spicy you would like)
3 Tablespoons Lemon Juice
1 Tablespoons Dijon Mustard
3 Tablespoons Olive Oil
Salt and Pepper

Directions:

Salmon:
1. Preheat oven to 350.
2. Season both sides with salt and pepper.
3. Pan sear over high heat for 2-3 minutes on each side.
4. Transfer salmon to a sheet pan and bake for 5-8 minutes or until salmon is cooked through.

Puree:
1. Puree all ingredients in blender until smooth.
2. Add a few tablespoons of water to thin out and help blend easily.
3. Add some salt and pepper to taste.

To assemble, put a layer of puree onto the plate and top with the salmon.

By Melissa Lembo

Walk This Town

As a runner, I tend to schedule my day around running. I usually plan when I can squeeze a run in a whole day before!

However, recently I have felt overwhelmed by schoolwork, being an RA and I have realized that some days a run just is not in the works.

Yet, I still feel the itch to get my legs moving and to get outside. This is why I have recently learned to reap the benefits of walking!

No gym clothes required, no shower afterwards is necessary, and if you are one of those gym gurus who needs to an elliptical machine to workout, you don’t’ even have to wait for the gym to open. It really is as simple as just walking.

I can easily squeeze a little over a mile in before my 8a.m. class on Wednesday, 2 miles in during my hour break between two afternoon classes, and another solid mile in before I head back to my dorm for dinner, which brings me to a total of 4 miles for one day.

While I personally consider my new “walking” day a rest day, 4 miles of walking will probably burn more calories than some people burn at the gym. While I don’t spend time in the gym and prefer to take my runs outside, I do know that many people go to the gym and hop on these “gym machines” for thirty minutes or so not putting in much effort. Chances are they are burning fewer calories than expected! Four miles for the average person is about 400 calories burned. But once you have tried walking, calories burned will not even half the reason behind learning to love to walk outside.

Feeling the warmth on your face from the sunshine (not to mention absorbing all that vitamin D), the silence of the great outdoors, the wind blowing through your hair, and doing nothing but walking and thinking, will make taking a walk outside ten times more enjoyable than the gym. It will improve your mood, make you feel good about yourself, and you will return to class feeling rejuvenated and ready to tackle any problem that comes your way!

So, walk this town! You don’t have to run it, spend hours in the gym, or even go out of your way really to make it happen. You just have to walk and you are guaranteed to stay fit, motivated and healthy!

By Marlei Simon

Friendship Flakes

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How to Deal When a Friend Consistently Cancels

Let’s face it: flakes have a bad reputation. You dread finding them in your hair. You try to avoid peeling them off your skin after sunburn has set in. But how do you deal with a friend that constantly “flakes out” on you?

Everyone has encountered an unreliable friend at some point in his or her life. This friend is chronically late to meetings you so carefully set up. He or she dances around making actual plans, or, after finally committing to a plan, cancels at the last minute. When you text or call, you have learned not expect a response anytime soon, because this friend often takes days to respond. Just when you’re about to give up on the friendship entirely, this person drops back into your life unexpectedly. Then, the cycle repeats.

Some attribute this flakiness to an inherent character flaw, rendering the person incapable of change. Others blame shrinking attention spans; technology — MTV, the Internet, the iPhone — has shriveled them, according to an article in the New York Times. More often than not, this friend is unreliable because he or she just doesn’t realize it.

Read the following tips for combating a flaky friend:

1)    Don’t take it personally: Unless it’s completely obvious, this person isn’t purposely trying to cancel plans on you. He or she may not be aware of his or her own unreliability, so try not to dwell on the fact. Instead, let this friend know lightly. Don’t lash out.

2)    Don’t make plans that depend on this person: Since this friend doesn’t seem to make your plans a priority, don’t make him or her your priority. Include other friends in plans.

3)    Adopt the policy, fewer expectations, fewer disappointments: In the long run, this will allow you to avoid a lot of unnecessary drama and damaged feelings. If you don’t expect much from this friend, you will never be disappointed.

By Christina Ferraro

Finding Your Balance from A to Chi: Living Healthy Does Not Involve Dieting

http://www.fitsugar.com

College is supposed to be the best four years of your life, so why not love every minute of it?

Living in such a fast-paced world, we have learned to love instant gratification. Why wait when you can have something now? Unfortunately, this mentality has rubbed off in all aspects of our lives, including our eating habits. Especially because of the constant exposure to seemingly “perfect” images in the media, we feel a need to succumb to these societal pressures. Consequently, we quickly forget the difference between living a healthy lifestyle and living by quick-fix diets.

Just mindlessly flipping through women-oriented magazines, you can pass about five advertisements about dieting. How many headlines do you read that say, “Lose 10 pounds in one week!” or “Drop two dress sizes in just two weeks!”? While these stories may be compelling, the naturalness and longevity of the weight loss is questionable. Even though eating only an apple a day for one week will help you lose weight, you are depriving your body of the essential nutrients it needs to help keep you going.

While these fad-diets may seem like the best way to fit into that itsy-bitsy dress this weekend, the results are only temporary. The key to living healthy and feeling good is all about being happy. Food, exercise, and balance between your academic and social lives are all key to living well. Once you are able to find harmony in those aspects of your life, the rest is simple. Trust me.

My challenge for you: the next time you hear of the “latest crash diet” or read about the “fastest way to lose weight,” don’t pay attention to it! Focus on how youwant to live your life. Whether it means going for a run or allowing yourself to indulge in that piece of cake, do what makes you happy. Remember, college sets the foundation for the rest of your life, so create healthy habits that will last a lifetime!

By Eva Zymaris

The Upside of Being Down

Everyone has a friend that’s an optimist, while another is a self-proclaimed realist. I’ve always acted as the former, and called the latter a pessimist in disguise. The truth is, there are shades of gray.

Research shows that ‘power of positive thinking’ is likely the product of marketing; causal relationships between optimism and positive outcomes are elusive. Optimism does correlate with health and long-life – this is especially important later in life – but the connections are difficult to interpret.

Even worse: optimism can blind people to the dangers inherent in their decisions. Being overly optimistic and confident about a test can lead to under-preparation and potential failure. Having a ‘good feeling’ about a bet, business deal, or upcoming presentation can overshadow the risks and potential negative outcomes.

Pessimists, on the other hand, overestimate their chance of failure. Assuming they do not fall whim to the futility of it all, this level of self-doubt can result in the substantial preparation that they feel is required to succeed. Furthermore, pessimists have braced themselves for unpleasant occurrences, and have a tendency to suffer less than the eternal optimists when struck by misfortune – either on something you can prepare for, such as a test, or the unavoidable, like the death of a friend.

Research also shows that forcing people to use other coping mechanisms may damage their performance. As an optimist, there have been many occasions when I ‘knew’ my friend wouldn’t fail their exam, and I pressured them to think positively. Not only was it a futile effort, but for all I know it backfired entirely!

Even still, short-term stress and worry – a trait innate for perpetual pessimists – can result in mental fatigue that drains self-control (essential for continued focus on work, or on maintaining your diet plan). In the long term, adverse effects are more prominent and problematic.

In the end, the realist is an elusive, best-case scenario. We can all seek to achieve a combination of measured levels of optimism with a practical pessimistic consideration, but there is no ‘one size fits all’ model.

By Chris Iversen

Drink Special: The Benefits of Green Tea

Photo: healthplaceonweb.com

Green tea is the staple drink-choice throughout Asian restaurants. Although studies have been done for decades on the benefits of green tea, recent studies have conducted the benefits of green tea, being better than we could’ve imagine. The biggest benefits…its potential to fight cancer and heart disease. Studies also have shown green tea’s role in lowering cholesterol, burning fat, preventing diabetes and stroke.

Catechins, also known as green tea’s antioxidants, scavenge for free radicals that can damage DNA. These antioxidants are also found in grapes, berries, red wine and dark chocolate.

I know it would be great if one cup of green tea gave our bodies the nutrients and health benefits it has the potential to give us, but not every single cup has the benefits that research has shown.

Weight loss is another factor influenced by green tea. Green tea and its extract have been shown to fight obesity and lower LDL. LDL can also be referred to as “bad” cholesterol.

Because of the proof that green tea can potentially help weight loss, supplements after supplements have been bombarding the supermarket shelves trying to be as convincing to the consumer audience as possible. However, as some supplements aren’t bad for your body, some aren’t even approved by the FDA and need to be taken with warning. Studies show that the best way to get the health benefits is to drink the tea versus anything supplemented.

Green tea is a beverage that has been around forever, but lately the research findings have made it a more popular drink than ever before. Green tea comes in caffeinated and decaffeinated and can easily be drunk at any meal or any time throughout the day. The beauty of green tea is that the benefits are in hot and cold green tea, allowing us to incorporate it some how in our daily diets and never get sick of it! There are many tea brands that sell standard green tea.

And if you’re an Asian cuisine lover, be sure to always order the green tea. It fills the body with nutrients; inevitably making you eat less at dinner and having a sugarless beverage to sip on!

By Carly Goldstein

Previous Post

Photo: Liz LaBeau

Warm up a crisp fall day with one of these delicious cinnamon apple muffins, perfect for breakfast, or as a filling and satisfying snack, these muffins are a great option. Packed full of fiber and hearty oat bran, when this combination of apples and cinnamon spice hits your taste buds you won’t be able to resist.

Ingredients

• ½ c. oat bran
• 1 c. whole-wheat flour
• ¼ c. ground flaxseed
• 1 tsp. baking soda
• 1 ½ tsp. baking powder
• 1 tsp. ground cinnamon
• 1 tsp. nutmeg
• 1 egg, beaten
• 4 tbsp. canola oil
• 1/3 c. applesauce
• 1 shredded apple
• 1/4 c. sugar
• ¼ c. chopped walnuts (optional)

Directions
Preheat oven to 350. In a large bowl, combine oat bran, flour, flaxseed, baking soda, baking powder, cinnamon, and nutmeg. In a separate bowl, whisk egg and oil. Stir in applesauce, shredded apple, and sugar. Incorporate dry ingredients into wet mixture. Add walnuts, if desired. Spoon batter into greased muffin pan, or use paper-lined muffin cups. Bake muffins for 22 to 25 minutes, or until tops are firm to touch.

Nutritional Information
Per muffin: 147 cal, 9 g fat (1 g saturated), 163 mg sodium, 18 g carbohydrates, 3 g fiber, 3 g protein

By Liz LaBeau

Avery’s Healthy Campus Eats: Marshall Street After Dark

Photo: Stylelist.com

Around 2 AM the other Thursday, I found myself on Marshall Street, seated at a table in Acropolis surrounded by pizza and cheese fries. At the time it seemed like the perfect thing to do. The next morning, however, my roommates asked despairingly, “why didn’t anyone stop me from eating that junk?!” That made me think, is there such a thing as “healthy” drunk eating? And if so, where can we find it on SU campus?

Here are the results of my findings:

If you happen to wander into Insomnia Cookies on your way home, go for frozen yogurt instead of cookies or brownies. Fro-yo has less sugar and fat, and you’ll also get a small dose of calcium as well.

If you find yourself in Cosmos or Acropolis, you can pass on the pizza and fries and get a grilled chicken sandwich or wrap. Cosmos also has salads and omelets filled with fiber and protein. And while you may rather skip these foods altogether than have them as your late-night meal of choice, you might feel better in the morning if you go for these healthier options. However, if you just can’t shake your junk-food craving, head to Cosmos, where they can make you a low-fat pizza at your request with less or no cheese.

So, there are ways you can at least increase the nutritional value of your drunken binge. But the bottom line remains: binging is binging, no matter what you are eating. It is probably best to avoid drunk eating altogether, but indulging once or twice a week won’t kill you.

Good luck!

By Avery Bowser

Life is a Bowl of Cherries

Photo: lesliebeck.com

Cherries are a fruit often overlooked among strawberries and blueberries. However, they have been gaining more attention because of their antioxidant properties. Cherries are available year round and can be a nutritious snack whenever you’re on the go! Read on to see how you can incorporate this unique fruit into your healthy lifestyle!

In addition to being heart-healthy, cherries lower cholesterol and decrease belly fat. The red pigment that gives the fruit their signature color is called flavanoids. These are linked to the many health benefits of cherries.

For the best nutritional value, fresh cherries are the way to go. They should be clean, bright, shiny and free of bumps. The darker the cherry, the sweeter the taste. Place unwashed cherries in a plastic bag in the refrigerator and wash just before eating. Leave them on a counter a few hours before eating; the flavor is more intense at room temperature. Be sure to eat fresh cherries within two to four days.

The next time you’re at a farmer’s market or grocery shopping, fill a produce bag with cherries instead of apples! You’ll be glad you did!

By Lindsay Barton

End the Pain

Everyone

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has experienced pain, whether it be from a headache or a sprained ankle. Many times we choose to bite the bullet, but when the pain becomes too much or slows us down we turn to our medicine cabinets for relief. We often ask ourselves, what medicine should I take? Here’s a little insight as to what each pain medication does and when you should take it.

Ibuprofen is an anti-inflammatory medication that can be used to relieve both swelling and pain. While people typically think to take ibuprofen when they have physical injuries (like a swollen ankle), it can also be used to relieve headaches and fevers. Advil and Motrin are both types of medication that contain ibuprofen. Ibuprofen can be taken to treat many different symptoms of pain, but it is important to take the smallest amount needed.

Aspirin can treat similar symptoms as ibuprofen, and is found in pain medications like Bayer Aspirin and Bufferin. There isn’t much of a difference in results between the aspirin and ibuprofen, but it is important to choose one medication or the other. By taking both types of treatment at the same time, the effects of each medication may be canceled out. Both aspirin and ibuprofen can have harsh effects on the stomach, so it helps to eat or drink something before taking them.

Acetaminophen is a pain medication that changes how your body senses pain. It is most commonly found in Tylenol, but can be found in other pain medications as well.  Acetaminophen is different from ibuprofen and aspirin because it can be taken in combination with other medications, though it is always important to be careful when mixing medications. Acetaminophen combined with ibuprofen and caffeine can help to get rid of a migraine.

Whichever medication you choose, look at the directions on the bottle before taking it. There are specific directions for a reason. Taking too much of any medicine can end up hurting your body instead of helping it. If you still aren’t completely sure about which pain medication you should take, your doctor or local pharmacist should be able to guide you in the right direction.

By Fiona O’Connor

Tips for a More Restful Night

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We’ve all spent the night tossing and turning. Some of us turn to music, TV, or Facebook in the hopes of falling asleep, but this might actually be the problem. Here are six tips for a more restful sleep.

1. You are what you eat. What we eat before we hit the sheets has a lot to do with how quickly we doze off. Avoid foods high in caffeine, like coffee, green tea, and chocolate, as well as those high in tyramine, like ham, bacon, sausage, tomatoes, red wine, peppers, smoked meats, and fish. Look for foods in the dairy family like cheese and milk, soy products, lentils, hummus, hazelnuts, eggs, peanuts, and sesame and sunflower seeds. Try and eat a dinner low in protein but high in carbohydrates, which allow us to form melatonin and serotonin, our body’s magical sleeping agents.

2. Let there be (no) light. Light, artificial or natural, largely affects whether we can sleep. Light influences the timing of our body’s internal clock, thus affecting our preferred time to doze off. Close the curtains and try to use softer light late at night.

3. Relax. Like so many things in our life, stress also affects our sleep. Try practicing relaxation techniques, take a yoga class, or jump in a hot shower.

4. Exercise is essential. Exercise helps alleviate stress and anxiety, relaxing you at night, and also tires you out. Try to exercise in the afternoon to keep you going, but not at night. The adrenaline and endorphins will keep you up all night.

5. Keep a routine. Your body likes a routine, and the more you stick to one, the more likely you are to fall asleep at the same time. Although routines are tough to maintain as a college student with late-night studying, try to find a balance. Avoid naps for a more consistent sleeping schedule.

6. Eliminate electronics. Yes, that means the TV, the computer, your phone, and your iPod. All of these devices stimulate the brain and actually make you more awake. Read a book instead, which relaxes the brain and induces sleep.

By Aisling Williams

How to Boost Your Immune System

http://www.wire.wisc.edu

It’s that time of year again, when our bodies start feeling run down for a variety of reasons – the change in weather, increased levels of stress, and the holidays. When our bodies are run down, our immune system’s fighting power is weakened and we catch colds and the flu more easily. Eating the proper foods can strengthen our immune system, enabling it to increase its number of white blood cells and better fight off bacteria. Try incorporating these vitamins into your diet so you can cut back on sick days this year.

First and foremost is Vitamin C; it is an immune boosting superstar. Vitamin C is found in many fruits and vegetables and can also be found in supplement form. Vitamin C increases the production of white blood cells and antibodies and increases levels of interferon, an antibody that coats the surfaces of cells, preventing viruses from entering.  It is recommended to consume around 200 milligrams a day, which can be done by eating six servings of fruits and vegetables.

Vitamin E is another immune booster and an antioxidant. Vitamin E stimulates the production of natural killer cells, which work to destroy germs. It also enhances the production of B-cells, which are immune cells that produce antibodies that destroy bacteria. Aim to get 30 to 60 milligrams every day.

Beta Carotene is great for boosting your immune system because it increases the number of infection-fighting cells, natural killer cells and helper T-cells. Your body converts beta-carotene to Vitamin A.

Also found in certain foods are Bioflavenoids, a group of phytonutrients that protect the immune system against pollutants in the environment.  Other vitamins that help to fight off infections are Zinc, a mineral that increases the amount of white blood cells produced by the body, selenium, and Omega-3 fatty acids.

Garlic, a member of the onion family, is wonderful for the immune system as it stimulates the multiplication of infection-fighting white cells. It is easy to consume and adds wonderful flavor to most foods – try cooking with it and adding it to your favorite dishes.

Start eating your immune-boosting vitamins and say goodbye to sick days. Here is a breakdown of which food sources are highest in which vitamins:

• Vitamin C – red and green hot chili peppers, bell peppers, fresh herbs such as thyme and parsley, dark green leafy vegetables such as kale and spinach, cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts, and fruits such as kiwis, strawberries, oranges and tangerines
• Vitamin E – nuts, seeds, green vegetables, vegetable oils such as olive, safflower and canola, fish, whole grains, tomatoes and blueberries
• Beta Carotene (Vitamin A) – carrots, sweet potatoes, pumpkin, cantaloupe, winter squash, apricots, asparagus, dark green leafy vegetables
• Bioflavenoids – bell peppers, sweet peppers, strawberries, citrus fruits, broccoli, Brussels sprouts, tropical fruits such as mangoes and papayas, garlic, spinach and tea
• Zinc – oysters, wheat germ (sprinkle on cereal, oatmeal, yogurt, rice), veal liver, sesame seeds and sesame butter (also known as tahini, a common ingredient in hummus), roast beef, pumpkin and squash seeds, dark chocolate, lamb and peanuts
• Selenium – nuts (especially brazil), shellfish, liver, fish, sunflower seeds, bran (oat, rice and wheat), caviar, bacon, pork chops, lobster, crab, shrimp
• Omega-3 fatty acids – flaxseeds and flaxseed oil, scallops, cauliflower, broccoli, spinach, walnuts, almonds, kale, tofu, shrimp, salmon, mussels, sardines, cabbage and strawberries

By Emily Borgeest

Next Post

Cheers to…

PlateMate, a new app that uses social networking to help you count calories.  To use PlateMate you send in a picture of your meal, and five different people estimate things like portion size and calorie count.  A software program than averages together those approximations and sends you the feedback.  Though an imperfect application, PlateMate gives you a rough idea of the calories you’re taking in and could be a good tool for on-the-go.  Get more details about PlateMate here: well.blogs.nytimes.com

Relaxing, which may help you fight off a cold.  During periods of stress, the body releases stress hormones that prevent effective responses from the immune system.  Also, when you’re stress, you’re less likely to eat well and sleep enough, other factors that may increase your chance of catching a cold.  Read more about ways to fight off colds this season here: edition.cnn.com 

Jeers to…

Rocky Ford-brand cantaloupes, which spread listeria, resulting in the death of 29 people across the United States.  This outbreak is now the deadliest food-born illness in the US recorded by the Center for Disease Control.  Over 130 people have been affected in 28 different states.  Listeria is a bacteria that causes high fever, nausea and can be fatal.  Read more about the outbreak here: dailymail.co.uk

Modern helmets, which may not offer such great protection.  A recent study from the Cleveland Clinic suggests that the old leather football helmets often provide as much or better protection than modern helmets.  Some attribute these findings to the modern helmet’s intent to protect against skull fractures rather than concussions, and encourage an updated design.  Learn more about the study here: www.foxnews.com/health

By Laura Jungreis

The History of Field Hockey

Photo: pioneerathtleticconference.com

The nationally ranked Syracuse women’s field hockey team entered into the postseason this weekend against Villanova, beating them 3-0, and then again on Sunday against UConn who they beat 3-2.  I’d say they deserve some attention. Not only is field hockey an exciting sport to watch, but it is also one of the world’s oldest sports.

There is evidence that the sport was played over 4,000 years ago in the Nile Valley. During the 19^th century, field hockey started to spread through England. While at first it was thought to be too dangerous for women, it eventually caught on.  English woman Constance Applebee introduced the sport to the United States in 1901 when she was appalled at the other sports women were playing. Her new game caught on and the United States Field Hockey Association was created in 1922. Women’s field hockey was recognized in the Olympic games in 1980.

While field hockey isn’t the easiest sport to pick up and play, if you have access to a stick it’s a fun way get active.  Go work on your stick skills or shots! You don’t even need a field for this one.

As for SU, we made our 21^st appearance in the BIG EAST championship, and kept the title for the second year. Syracuse now had an automatic big for the NCAA Division I Field Hockey Tournament that will start next Saturday, November 12.

By Audrey Hart

Easy Enchilada Recipe

Need a quick and easy dinner idea?  My recipe for easy enchiladas is both delicious and perfect for almost any occasion from a weeknight dinner at home to enjoying with friends over the weekend.  This recipe can also be made into a vegetarian dish by simply subbing in black beans or refried beans for the filling.   Try it today!

Ingredients:

Filling:

• 1 lb. ground beef
• Fresh parsley
• 1/2 tsp. garlic powder
• 1/2 tsp. salt
• 1/4 tsp. pepper
• 8, 6″ flour tortillas

Sauce:

1 med. onion

1/2 med. green pepper

1 Tbsp. canola oil

1, 15 oz. can tomato sauce

1, 4 oz. can chopped green chilies

2 tsp. chili powder

1/2 tsp. garlic powder

1 cup shredded cheddar cheese

Directions:

1.  Brown ground beef in a skillet.  Add parsley, garlic powder, salt and pepper.
2.  Place about 1/2 cup of the filling on each tortilla and roll up.
3.  Place tortillas seam side down in a grease-free baking dish.

Sauce:

1.  Sauté the onion and green pepper in oil until tender.  Add tomato sauce, green chilies, chili powder and garlic powder.
2.  Pour over the tortillas, cover and bake at 350 degrees for 30 min.
3.  Uncover and sprinkle with the cheese and return to the oven for 5-10 minutes or until cheese is melted.

Serve with your favorite side dish, enjoy!

By Amy Auciello

Amy is a member of the Nutrition Education Promotion Association. NEPA promotes health and nutrition education to the SU and the Syracuse communities.

The Power of Pumpkin Seeds

Don’t throw away your pumpkin seeds when carving is finished! The seeds are the most nutritious part of the pumpkin and are a great source of magnesium. They also contain most of the B vitamins, C, D, E and K. Pumpkin seeds are a good source of iron, protein, copper and zinc. Snacking on a ¼ cup of these seeds is a different and tasty alternative to other nuts such as cashews and almonds.

If digging through pumpkins grosses you out, the seeds are available in prepackaged containers as well as bulk bins. Make sure the bins are covered and free of damage. In addition, make sure there is no evidence of moisture and that the seeds are not shriveled. Store the seeds in an airtight container and enjoy!

If you’re in the mood to make your own, remove the seeds from the pumpkin and wipe off any excess pulp. After the seeds dry overnight, place them on a cookie sheet and roast them in a 160-170 degree oven for 15-20 minutes. In order to preserve their healthy oils, roasting them at a low temperature is essential. For your next meal, top salads and sautéed vegetables with pumpkin seeds for festive fall flavor!

By Lindsay Barton

Yummus Hummus

Photo: fortheloveoffoodandmyfather

I can’t recall exactly the first time I experienced hummus, but I do remember my life changed a little bit after that moment. It was just so good.

Hummus is a typical Middle Eastern dip, usually served with fresh or toasted pita bread making for a great snack or appetizer. It’s made from mashed up garbanzo beans aka chick peas, olive oil, tahini (a sesame paste) and can take on the flavor of anything from garlic to roasted red pepper to lemon, really the possibilities are endless.

Hummus has become all the rage here in America in the past ten years despite being around for thousands of years. Hummus is no longer just a dip for pitas, but also is used as a sandwich or wrap spread, a dipper for veggies and even a replacement for eggs as a binder when making chicken or turkey burgers. It’s full of protein and fiber making it good for any time of the day.

My roommates and I last year would go through tubs of this stuff weekly, we had a giant pretzel jar and every time we were in the kitchen somehow the pretzel jar made its way off the top of the fridge and the hummus was open on the counter.

This summer I decided to try making my own hummus, because well, homemade anything is really quite better than store bought, although store bought hummus is pretty darn addicting.

Roasted Garlic and Red Pepper Hummus

Ingredients:

• 2 cans chickpeas
• 1/4 cup olive oil
• 1/4 cup water
• 1/8 cup lemon juice
• 1/2 bulb of garlic, roasted (break apart the bulb, but leave the skins on the cloves. drizzle with olive oil, then cover in foil – make a pouch around them. start in a cold oven set to 300 and roast for 30 minutes. take out and let cool before handling with your fingers)
• 2 jarred roasted red peppers
• salt to taste

Directions:

• Throw it all in the food processor and process for 2-3 minutes until creamy.

By Melissa Lembo

It’s Complicated

funnystatus.com

In today’s world, many find themselves in a three-way relationship: with a partner, and with Facebook. The overwhelming presence of social media in everyday life has made it difficult for couples to keep their relationship, official or unofficial, separate from the online world.

“Some moron tried to convince me that [my relationship of more than a year is] not real because I don’t have it on Facebook,” says Annie Geitner, a college sophomore, according to a TIME magazine article. “So that made me even more determined to not to put it up there.”

Others consider the Facebook relationship status change a legitimization of the actual relationship. They feel that the decision to publicize a relationship and place it on the web for the world to see signifies a partner’s commitment to the relationship.

The concept of the Facebook relationship status seems simple; you can choose from six different categories that include single, in a relationship, engaged, married, it’s complicated, and in an open relationship. Many have discovered loopholes in this system. The possibility of hiding a relationship status from certain individuals or whole groups exists, and some use this as a method of deception.

Besides using Facebook to broadcast the classification of a relationship, individuals may use the site to access an unlimited amount of information and photos, something that wasn’t possible a decade ago. The availability of photos and status updates presents a partner with the opportunity to monitor his or her significant other’s every move.

A study published in the CyberPsychology & Behavior journal examined the effects of Facebook on college-level relationships, and found that “increased Facebook use significantly predicts Facebook-related jealousy” in romantic relationships.

Don’t let Facebook ruin your relationship; use sparingly.

By Christina Ferraro

New Ways to Workout – Right on Campus

Now that we are halfway through the semester I find that I’m getting into a workout slump.  Running is tedious and going to the gym can be boring.  I knew there had to be something else to do, so I searched around and found some great (and free!) ways to change up your workout

Shakti Yoga- Syracuse University has a program called Healthy Mondays, which provides free exercise classes for SU students. One of these classes is Shakti yoga, which is in room 302 of Schine Student Center from 4-5 p.m. on Mondays. Shakti yoga is a type of yoga that combines meditation and traditional yoga poses. The poses are connected through fluid movements so you are constantly moving. Yoga is a great form of exercise because you only use your body.  Just remember to bring a mat or towel for this class!

Late Night at the Gym- I think everyone has seen the glowing neon sign saying “Late night at the gym” above Archbold Gymnasium, but I seriously doubt anyone actually takes advantage of it. In case you don’t know what Late Night at the Gym is, it’s a series of events that go on in Flanagan and Archbold Gymnasiums throughout the week. All the activities are after 10 p.m. and are free! There are open games as well as actual classes.  Salsa, Zumba, break dancing, and yoga are all available throughout the week. Check out the website to see when the activities are.

Tennity Ice Skating Pavilion- Tennity Ice Skating Pavilion is overlooked by many Syracuse students, but it offers a great way to get some exercise by going out on the ice. Admission is free for SU students, and you can take the Centro bus to get there. The rink is open from 11 a.m. until 11 p.m. during the week.

By Fiona O’Connor

How to Bounce Back From Halloween

http://halloweenaddict.com

We’ve all been there – waking up on a Monday morning after a weekend of late-night partying consisting of too much drinking and over-indulging. It doesn’t feel good, nor does it make you look good. This year, with Halloween on a Monday, the celebrations began on Thursday, lasting four or five nights. This is hard on the body, especially since Halloween means a lot of fun-size candy bars and sugary witch’s brew (aka jungle juice). Don’t worry, the damage isn’t permanent; you can easily bounce back and restore your body.

You know you’re ready for a detox when you are sluggish, breaking out in pimples, having digestive issues and are achy. Detoxification is all about eliminating toxins from the body. Rest is key to detoxing, so take a few nights off from the late-night parties. While you eliminate toxins from your body, you want to feed it with nutrients so it can restore itself and boost its immunity.

To start, try and lessen or eliminate your intake of alcohol, caffeine, and refined sugars. Detoxing doesn’t necessarily mean relying solely on disgusting-tasting liquids as fuel. Some detoxes are extreme and usually involve fasting and drinking a combination of water with lemon, maple syrup and cayenne pepper. This type of detox can be dangerous and isn’t a great choice for college students. Instead, eat a lot of fiber-rich foods such as brown rice and other whole grain foods, fruit and vegetables. Some great detoxifying foods include broccoli, artichokes, radishes, cabbage, seaweed, avocados, squash, eggplant, carrots, spinach and beets.

To cleanse the liver, drink green tea, and if you can, take some herbs like dandelion root and milk thistle. A great spice to consume is cinnamon because it helps to stabilize blood sugar. Try adding it to tea or foods – butternut squash, sweet potatoes, oatmeal, cereal and yogurt all taste great with cinnamon. High protein foods will also aid in stabilizing your blood sugar. Fish, chicken, turkey and tofu are good lean protein sources. By stabilizing your blood sugar you will avoid the cravings caused by a sugar crash.

Make sure to consume plenty of immune-boosting vitamin C, which may be taken in supplement form or by eating apples, oranges and grapefruits. Exercising is a good idea, too, because as you sweat, toxins will be removed through your pores. Most importantly, drink a lot of water!

If it’s too difficult to throw out all your leftover Halloween candy, keep in mind that some are better choices than others. Here is some advice:

• If you can’t resist, allow yourself one piece a day.
• Keep the candy bowl out of sight to resist temptation.
• Avoid Starburst. Yes, they are delicious, but they are one of the only fruit candies that contain fat. Lemonheads are a better, less caloric and fat free option.
• Avoid candies with nuts and caramel such as snickers. Instead, opt for an airy and light filling like a York Peppermint Pattie or Junior Mints.
• Peeps aren’t a bad option as they have only 16 calories and no fat.
• Reese’s Peanut Butter Pumpkins have 170 calories and 10 grams of fat; they are among the absolute worst for you because the combination of chocolate and peanuts make for a very high-fat snack. One redeeming quality they do have is that they are made with non-hydrogenated oil, making them better than candy made with other oils with trans fat.
• Dum Dum lollipops are great for satisfying your sweet tooth at only 20 calories and no fat.
• If you have a chocolate craving, opt for Hershey’s Special Dark, which has heart-healthy antioxidants.

If you’re able to throw out your entire leftover candy bowl, hats off to you! All candy is loaded with sugar and should be enjoyed in very small doses.

By Emily Borgeest

Finding Your Balance From A to Chi: Balancing Love and Friends

http://media7.onsugar.com

College is supposed to be the best four years of your life, so why not love every minute of it?

There is nothing more exciting than having a new significant other in your life. The thrill, the curiosity, and the novelty can be all encapsulating, but unfortunately, that means that your focus and attention may begin to fade in other aspects in your life, like relationships with your friends. While you may want to spend every single second of every day with your new love, you have to strike the perfect balance between love and friends. Otherwise, you will be following a dangerous path doomed for failure.

In the beginning of relationships you enter the “honeymoon stage,” where everything appears to be perfect. During this time, your main focus may shift from friends to your relationship. The key to making relationships work is learning how to balance all of the different relationships in your life. Just because you start to channel all of your energy to your beaux doesn’t mean that your friends’ lives are going to stop and wait for you for you to catch up. What happens if your relationship takes a turn for the worst and you’ve completely neglected your friends? You will feel more isolated and alone than ever before.

When it comes to your relationships, designate time for both your significant other and your friends. By doing so, you will be able to satisfy both areas of your life, striking the perfect balance. There are two easy ways to do this: First, choose one night on the weekends for “friend” night and the other for “date” night. By doing so, you will be able to split your time equally. Second, integrate your two worlds into one by introducing your friends to your boyfriend or girlfriend’s friends. Not only will your balancing act become easier, but you will also be able to expand your social network and have all of your favorite people in one place.

Healthy relationships emerge from balanced lifestyles. By planning your time and dividing your attention equally to all aspects of your life, establishing the perfect relationship becomes simple.

By Eva Zymaris

The Truth Behind Imposter Syndrome

http://www.2medusa.com

With Halloween behind us we take off our costumes – if you want a shocker, try Tobias Fünke with hair-plugs and cutoff jean shorts – and return to normal life. Unlike a costume so casually shed, some people feel like an imposter day-in and day-out.

Usually primed by significant life changes, imposter syndrome is a rarely studied but often quoted plight for those that feel like they receive undeserved praise and success. We should all be so lucky, right?

In this respect, there are two schools of thought: one views imposter syndrome as a self-deprecation mechanism to disarm outsiders and create lower expectations, while the other view holds that it’s a result of whatever shift we are experiencing – landing a great job, a promotion, graduate school placement, or any previously unheard recognition such as in classes or sports – causing us to place unrealistic expectations on ourselves.

Given the former, an air of inadequacy may not be emotionally harmful, but it acts to undermine trust and confidence from those who don’t know the game. The latter can be much more destructive, resulting in increased levels of stress and reduced self-esteem. Though typically a temporary state, it can be hard to remove the veil of self-doubt since it’s development is in large part a result of lack of trust in others to appropriately gauge the ‘imposter’s’ value; in essence, they are waiting to get caught, and no words of praise can help.

Success is relative, and feelings of being an imposter – waiting to be exposed for what you really are – can befall any of us.  It’s important to keep in this in mind as you move forward in life: onto the first big job or graduate school. If you do find yourself suffering self-doubt, seek out guidance from others in your position. Chances are you’re not the only ‘imposter’ around.

By Chris Iversen

Superfood of The Week: Greek Yogurt

People who want to loose weight immediately assume to cut out dairy and carbohydrates. What these same people tend to forget is that some dairy products actually help weight loss. Of course, a scoop of ice cream is not the dairy I am talking about, but Greek yogurt is one of the best forms of dairy and one of the best foods you could add to your everyday diet.

Greek yogurt, sometimes referred to as strained yogurt or to some, milk-that-has-been-out-too long, has a unique tart taste. The process of Greek yogurt, strained in a cloth paper bag to remove the excess liquid, is what gives it this taste. However, through this process, the yogurt ends up thicker and creamier, filled with protein and probiotics. That is why Greek yogurt differs from all other dairy products and even other yogurt products.

Greek yogurt also typically ends up in lower carbohydrates and sodium after the process. Depending on the type of process, all the fat in the dairy can be removed as well, leaving the yogurt with no fat, high protein and low carbohydrates. Sounds like the perfect snack or mini-meal to me. Be careful though because the whole milk Greek yogurt typically has twice the fat and protein than the 0% Greek yogurt.

What makes Greek yogurt a fabulous addition to your refrigerator is that it can be substituted for sour cream, cream cheese, and even mayonnaise. It can also be made into a meal by adding fruit, granola or flaxseed to make even more satisfying.

Greek yogurt is definitely an acquired taste and some people may never be able to actually enjoy it. However, my best piece of advice is to start off by trying the low-fat version, which has a thicker and creamier taste. It doesn’t seem as tart and once you’re comfortable and start to enjoy the yogurt, then opt for the non-fat version to get the most health benefits possible from the yogurt. Add Splenda or cinnamon to the non-fat version and it doesn’t taste nearly as bad!

Greek yogurt really is a Superfood and a perfect snack. 100 calories a cup, no fat and barely any sugar- almost better than you can ask for. Look for FAGE and Chobani in your supermarket today; they are the top brands for yogurt!

By Carly Goldstein

Tofu Stir-fry for Two!

by Jenna Heller, blogger

(Photos courtesy of Jenna Heller)

This meal is made quite frequently at my house and is an easy, healthy, and delicious vegan stir-fry. It is a favorite among all my meat-eating friends as well as my fellow vegans, so don’t be afraid to step out of your comfort zone and try something new. It is an extremely flavorful, Asian-inspired dish— it’s good for you too! You’re going to need soy sauce, toasted sesame oil, sugar-free rice vinegar, garlic powder, salt, pepper, ginger root, whole wheat flour, tofu, and brown rice.

Go pink!

by Brittany Fuino, blogger

Sadly, I’ve outgrown the “everything must be pink”  phase that made my freshman dorm look like Barbie’s Malibu Dream House.  But it’s October, so I’m thinking pink in honor of National Breast Cancer Awareness month.  Embrace your inner pink-addict and shop for a cure with the fitness gear below.

 

The second I saw this sports bra I fell in love.  Pink camo with fuscia Swarovski crystals on the neckline might SOUND like a little much, but ten percent of your BodyRock  purchase  goes toward the Susan G. Komen Breast Cancer Foundation. Totally worth it!  While I’m not ‘that girl’ who runs in just a sports bra, I might have to be if I get this off my wish list.

 

 

Not trying to be completely pinkified? This shirt by Under Armour is the perfect solution.  Their Power in Pink line donates a portion of all its proceeds to national breast cancer charities.  I personally like the back, which says “GO. FIGHT. CURE.”  Pink and fierce.

 

 

Pick up a pair of these sweet kicks from New Balance’s Lace Up for the Cure collection, and five percent of your purchase will go towards the Susan G. Komen foundation. Buy before Oct. 31 and get free shipping!

 

 

If you’re short on time and want a quick, at-home workout, pick up a copy of Shape’s new Pilates for Pink DVD, $1 of which will be donated to the Breast Cancer Research Foundation. It has four 15-minute segments including a cardio-burn, flat-ab blast, butt and thigh sculptor, and a total-body makeover section, so you can customize your session based on how much time you have.

 

Tighten your tummy with one of these strength training balls from ZoN Pink.  Not only will you get killer obliques without even getting off your butt (I’ve kept one in my bedroom since freshmen year!), you’ll also help Bright Pink educate young women about breast and ovarian cancer.  Seriously, this ball can be used tons of different ways— you’ll be glad you made the investment.

Boost Your Immunity

by Liz LaBeau, blogger

(Courtesy of abc-of-yoga.com)

Whether it’s the common cold or something more severe, being sick is never a welcome addition to anyone’s agenda. In an effort to keep you on the defensive and avoid getting sick this year, we’ve researched and compiled a list of preventative measures. Below are the tips that made the short list.

Wash your hands. You’ve heard it a million times, but washing your hands is crucial. According to the Occupational Safety and Health Administration practicing proper hygiene is key to reducing the spread of illness.

Cover up. That is, both bundle up to stay warm in the cold, and cover up your nose and mouth when you sneeze or cough. Sneezes and coughs fire germs into the air, enabling the spread of disease.

Stay home. You’re sick and it’s no fun. Don’t make it easy for others to share your misfortune. If they don’t come into contact with you they cant catch anything from you.  According to the Center for Disease Control, one of the best ways to reduce the spread of disease is to keep sick people away from well people.

Get a flu shot. Fatigue, chills, a cough, a high fever, and muscle and headaches—not to mention the strict saltine and broth dietary predicaments one often finds themselves in meanwhile, the flu puts you out of commission and makes getting to class the last of your priorities.

Boost your immunity. Eat the right foods to keep your body at its healthiest. Many foods and drinks have a natural immunity boost. Maintaining a diet rich in a variety of fruits, vegetables, lean protein and whole grains helps boost your body’s natural defenses. Try adding these nutrient rich foods to your diet: yogurt, red bell peppers, green tea, ginger and broccoli.

In The Gym: Daniel Franco

by Lauren Teng, fitness blogger

WHAT: Chest, arms, and those tricky lower abs—Daniel works them out doing reverse crunches with a twist! Using a barbell he says is a fourth of his weight, Daniel lies on his back with arms extended holding the bar in line with his eyes.  Bringing his shoulders back into the mat and drawing his scapulae down and towards his waist, Daniel aligns his neck and upper back to avoid the hunchback that may occur during reverse crunches.  The barbell acts as a reminder and a counter weight to keep his upper body pressed into the ground as he engages his lower abs and brings his shins up to touch the bar.  He then lowers them slowly and stops just before he reaches the ground to bring them back up again.  He’s been doing this for a while, but if you’re new to the reverse crunch game only lower your legs as far as you can without arching your lower back.  If you allow this part of your spine to leave the floor, not only are you in for discomfort in the moment but you can do serious damage to your back and create some legitimate pain and injury. Also, don’t think about curling your tailbone and lifting your pelvis to get your legs up. That will avoid working those lower abs right around your hips that are instrumental in lower back health and also correct posture for any sort of exercise you may do.

Daniel does three sets of thirty.  In between each set he lays the barbell across the tops of his laces to do cross body sit ups.

Interstitial set: Cross body sit ups! Laying with the barbell across your sneaks, start with your elbows bent and hands behind your head.  Engage the abdominals to bring the upper body up- don’t let the chin collapse into the chest.  While on the way up, reach the right hand to touch the outside of your left shoe.  Recline and return to starting position.  Next time, left arm!

Have Fun, Stay Fit and Eat Fabulously in the Fall

by Claire McFarland, blogger

(Courtesy of uptake.com)

Have Fun

Apple Picking

Picking apples is one of fall’s greatest outdoor activities. Those of us who are lucky enough to live in Upstate NY not only have the advantage of watching the leaves change but also get to take advantage of the delicious in-season treat. Find nearby apple orchards, such as Beak and Skiff Apple Farms, Inc. located in Lafayette, or Critz Farms in Cazenovia. Both of these orchards, located only a short half an hour from campus, feature corn mazes, wagon rides, cider making demonstrations and even pumpkin picking to get an early start on carving jackolanterns.  Inexpensive and packed with opportunities for entertainment, apple orchards can provide a perfect weekend afternoon for students.

Halloween Haunts

Yes, many sororities and fraternities host some of the best events during this holiday and campus is bustling with activity. This season, venture out from these Halloween norms and explore what Syracuse has to offer. Featuring local haunted houses and hayrides just a short drive from campus, Syracuse has many great attractions throughout the season. Fright Night at the Fair, located on State Fair blvd. and Halloween in the Park, located in Long branch Park in Liverpool, both offer group tickets to lead students through a series of haunted houses that will keep you laughing and/or crying all night. The next time you are overloaded with invites and fliers to activities on campus, consider visiting these sites to keep you screaming all night long.

Stay Fit

Take A Hike

Hiking is a popular and inexpensive way to take a break from the stresses of life and have proven to be beneficial both mentally and physically. If you are looking to break out of the gym routine and still have a great workout, hiking offers the opportunity to break a sweat. The mixture of cardio and incline on many of the trails can prove to be a great way to work off those holiday treats. Hiking has also been proven to be meditative, as it encourages soaking in one’s natural surroundings. There are many trails available in Syracuse, such as Green Lakes and Clark’s Reservation, where you can scope out the fall foliage while you exercise.

Eat Fabulously

Seasons Eating’s

Fall’s natural treats, including apples, pumpkin and pumpkin seeds have proven to be extremely beneficial. According to the Mayo Clinic, there are many nutritional properties of fall foods that are extremely beneficial to the body. Apples, a great source of vitamin C, soluble and insoluble fiber and an excellent source of flavanoids and antioxidants, which help prevent illness and cancer, can also protect bone health especially in young adults. Pumpkin, loaded with beta carotene, which can help fight cancer, Potassium, which can lower the risk of hypertension, Zinc, which can boost the immune system and support those at risk for osteoporosis, and high in fiber, which can help prevent cancer, heart disease and other serious ailments make this a perfect fall food staple. The seeds found in pumpkins, which are high in protein and low in carbohydrates, can not only be beneficial for the teeth, gums, hair and nails because of their nutritional makeup, but can also relieve nervous exhaustion, as they contain L-tryptophan, a compound that is effective against depression. The next time you are offered one of these seasonal treats, don’t think twice before asking for seconds, or even thirds.

The Wonders of the Bosu Ball

by Avery Bowser, blogger

(Courtesy of Perfectformstudio.com)

Meet your new best friend: the Bosu Ball is a half stability ball with a firm, flat bottom, and it is used for numerous strengthening and balancing moves. My personal favorite move is crunches on the ball.

Position the Bosu so the flat part is on the ground, and lie down with your back centered on top of the ball. Raise your legs up in the air at a 90 degree angle, so your core has to contract to keep you balanced. Place your arms behind your head (don’t pull on your neck though!) and do 50 crunches. The positioning might take some getting used to, but once you master the move, it will be so worth it.  And in case my word isn’t enough to convince you, I’m going to let you in on a secret: Jessica Alba does this exact same move! And as you may have noticed, it works wonders on her.

The Caffeine Controversy

by Liz LaBeau, blogger

(Courtesy of psychologytoday.com)

Before college, the only time I consumed anything coffee-related was coffee ice cream. That abruptly ended when I found myself in my first week of college midterms and desperate to keep my eyes from closing and falling asleep in my books. Now, it’s my instant-fix for caffeine during exam week. I turn to coffee in the morning, mid-day, and whenever I have an extra assignment due and need to keep the midnight oil burning strong. As my coffee-addiction has prompted me to think is this healthy and should I be fixated on caffeine to wake me up, I seriously considered trying to wane myself off of my dependency on the stimulant completely. However, how do you know if caffeine all that bad for you? Are there health benefits to the extra caffeine you consume daily?

Soft drinks scrutinized, for good reason

by Brianna Quaglia, blogger and Social Media Chair

(Courtesy of treehugger.com)

Last Wednesday, the New York Times reported that Mayor Michael Bloomberg asked the US Department of Agriculture for permission to prevent New York City’s 1.7 million food stamp recipients from purchasing soda and other sugary drinks. According to the article, the request was made in an attempt to combat rising obesity and diabetes levels.  While experts critiqued Mayor Bloomberg’s methods (targeting and possibly stigmatizing those who use food stamps), they agree with his overall goals and so should you.

College Cuisine

by Alyssa Miron, food blogger

When growing up, I had a best friend that had moved from France in sixth grade. While I’m not sure how we became friends initially (at first, we took pleasure in annoying each other in English class), we became inseparable for years to come. The best thing about going to her house was getting authentic French food for dinner and breakfast.

One food that her family introduced me to was the quiche. Not only did the name of the food scare the living hell out of the 12-year old me, but the look of it, the texture, the aroma—it was unlike anything I had seen before in my traditional American upbringing.

When we sat at the dinner table and my friend’s mother put a big piece of quiche onto my plate, I dared not be disrespectful. So I took the smallest amount possible onto my shaky fork and tried it. Instantly, I couldn’t get enough. A quiche is everything I love; it is full of vegetables high in vitamins, delicious eggs, and seasonings. If I had not felt indirectly forced to try it, who knows if I ever would have?

New Study Shows Meds Can Shorten Life Span

by Tory Wolk, blogger

(Courtesy of anxiety-disorder-solutions.com)

Two of the most common mental health problems you can find on college campuses are anxiety disorders and insomnia. It turns out that the medications used to treat these disorders may shorten a person’s life span, according to a study conducted in Canada over the past 12 years.

Crazy Colleen: Battling Bulimic Stigmas

by Colleen Baker, mental health blogger

(Courtesy of signsofbulimia.com)

If you couldn’t already tell by last week’s post, my entries will be extremely personal. And if you couldn’t tell by my pen name, I can relate quite a bit to quite a few mental disorders or diseases. This week, I will be tackling one of my personal enemies for the past 7 years: bulimia.

In a trash can, in a dumpster, in a bag, in the shower, or in the bushes, bulimics are good at hiding what they do. Made to appear “glamorous” or “an easy out” by celebrities and the usual media craze, bulimia has become a less serious disorder recently and is looked at as simply a way to stay thin. What about the girls hiding their disorder from their roommate? What about the singer who wants to be beautiful, but is only hurting herself and voice by throwing up six times a day? Bulimia may just appear to be a cheap way of losing weight to the unassuming eye, but those who have been through the ringer—those who can only feel good by purging—feel much different.

Cheers and Jeers

by Laura Jungreis, blogger

Cheers to…

Researchers from the University of Tokyo, who are working to develop a new way for diabetics to monitor their blood sugar levels.  Rather than pricking a finger several times a day, people who suffer from diabetes may be able to simply look at beads implanted into their wrist.  The more fluorescently the beads glow, the higher the blood sugar.  The development is in early stages, but scientists are hopeful.  Read the full story.

Ellie Krieger, the host of the food network show “Healthy Appetite.”  She recently shared some tips on how to eat healthily while traveling.  She suggests bringing fruits like apples and citruses, or packs of instant oatmeal because you can usually find access to hot water, whether its on a plane or late night in your hotel room.  Watch her video for more tips.

Jeers to…

Montalvan’s Sales Inc., who had to recall La Nuestra brand frozen Mamey Ice Cream.  The U.S. Center for Disease Control and Prevention has linked the mamey fruit pulp in the ice cream to outbreaks of Salmonella typhi, a bacterium that causes typhoid fever.  At least nine people in Nevada and California have fallen ill with typhoid fever after consuming the product.  Get more details here.

Pfizer Inc, the maker of Lipitor, who had to recall 191,000 bottles of the drug after complaints of a musty odor from customers and is being called a “adverse event.”  Pfizer Inc did not identify the company responsible for packaging, but plans to change the packaging process. Read the statement put out by the U.S. Food and Drug Administration, who is monitoring the situation.

The Guinea Pig: I try, you buy

by Amanda Waltz, blogger

Fruity Scented Moisturizers

We all like to smell good, and if perfume isn’t your thing, then a fragrant lotion will do the trick. The soft skin doesn’t hurt either.

As someone with often dry, sensitive skin, I tend to be picky, so no gift-set lotion off a Macy’s counter will do. That’s why I decided to switch to all-natural as a way to stay away from heavy perfumes, preservatives, artificial colors, and ingredients that promise moisture but really dry you out (mineral oil and alcohol denat among them).

This week, I’m putting the spotlight on fruity scents, because what’s more natural than fruit? (Except for those freaks, Grapples).

Yoga Isn’t As Twisted As It Looks

by Ashley Wandishin, blogger

Yoga may be a recent trend among many of your female friends, but studies prove that it isn’t a fad—it’s a real health benefit. A variety of researchers suggest that yoga is beneficial to those who suffer from anxiety and depression. It encourages better mood, concentration and physical well-being. Yoga not only includes stretching and moving the the body but also a variety of breathing exercises.

Beginneryogaexercises.com is a great site for beginners with a variety of moves and articles tailored to what you want yoga to be for you. It has a ten-minute morning yoga as well as better posture position exercises for your health that could be done in the classroom. That may not seem like yoga, but it is! It doesn’t have to be those convoluted movements seen on television. Start small and notice the difference!

Gold Star for Syracuse’s Sexual Health Report Card

by Gina Colonette, blogger

Football and sexual health—it seems Syracuse University’s priorities are in order. It’s 4 to 1 this football season, and SU moved up 23 spots on Trojan’s Sexual Health Report Card with a GPA of 2.56. From an academic standpoint, a GPA of 2.56 doesn’t make Syracuse an over-achiever, but the university is rebounding its way up to the top.

For the past five years Syracuse’s sexual health report card rank has been fluctuating from low to really high. Last year was Syracuse’s lowest ranking in the past four years, coming in at #76 out of 141. Come on Syracuse, I know we can do better!

And we did do better this year. Syracuse’s rank was #53 out of 141 universities, beating out schools like University of Idaho, Brigham Young University and DePaul University who were ranked as the bottom three. Yuck!

So what improved for Syracuse?

5 Tips We Should Take From Japanese Women For A Longer, Fuller, and More Beautiful Life

by Claire McFarland, blogger

Ever wonder why the sushi craze has become more of an epidemic? Do you need a little more Zen in your life to balance out the stress that comes with daily life? Do you wonder if the phrase ‘bubble tea’ becoming as common as ‘skim latte’?

Chances are, if you are picking up on these hot new trends, you are beginning to see the light on why the Japanese culture provides many health benefits.

The truth is, raw seafood (such as sushi, sashimi and tataki), the practice of Zen meditation, and a wide variety of Asian teas have been around for tens of centuries. Why now, though, are we beginning to adopt these health staples?

For the 25th year in a row, Japanese women have been proven to have the highest expectancy in the world, averaging the lifespan of 86.5 years, according to a 2009 study published by the Ministry of Health, Labor and Welfare. What’s their secret? Through the practice of portioning, healthy eating, and the ability to manage stress, these women extend their lives, prolong their beauty, and reduce their risk for disease.

Here are five tips to live longer, look luscious and laugh louder to steal:

Friday Mashup

by Marcy Franklin, Online Editor

Happy Friday! Check out the links below to get the latest (and quirkiest) health news. (And have a happy and safe Homecoming Weekend, SU!)

Cue the Ke$ha lyrics—turns out, SU researchers have found, love really is a drug. (The Post-Standard)

Ever feel stumped by food labels when grocery-shopping and what’s really hiding in your favorite treats? Good news—the FDA is developing a proposal that will answer your questions about trans fats, calories, and sodium lurking in the ingredients. (New York Times)

Learn which iPhone apps to download to meet your weight loss goals, and which ones you should skip. (CBS News)

As if you need another reason to skip on the McDonald’s—one woman experimented with a Happy Meal and found that the popular burger and friends didn’t decompose for six months. McDonald’s has claimed the photos to be misleading, and that the burger and fries must be in certain conditions to grow mold. Check it out on Flickr. (Gizmodo, Flickr)

In The Gym: TJ Warren

by Lauren Teng, blogger

WHAT: Tone and build your quads, hamstrings, glutes, and arms while strengthening your core-—just be sure to keep your knees over your toes and your head up, this freshman triathlete advises.

HOW: TJ starts his workout with 10 to 15 reps at the T bar row, then grabs a 35-pounds weight to start his lunge/squat series.  Arms raised overhead, shoulders pressed down and chin parallel to the floor, TJ situates the ball of his right foot on a workout block and keeps his left firmly planted forward.  TJ lunges into his left leg while engaging his lower abs to keep his pelvis under his shoulders and lower back aligned.  After eight reps in this lunge, it’s on to a conventional squat—with the weight now held parallel to the ground just under the chin with elbows close to the body and pointing straight down to the floor.  Another eight reps here before switching to lunge with the right leg.  Finally, take it to the squat again but switch up the arms so you’re holding the weight flush against your upper back with upper arms by your ears and elbows up to the ceiling.  Start again with the T bar row. Do three to four sets like TJ or adjust your sets and reps as well as your weight for what works best for you.  Challenge yourself, but be safe; too much weight and poor alignment can do damage to tendons, ligaments and joints and put you out of workout commission. Don’t forget TJ’s simple yet important tips: knees over toes, nothing past ninety degrees, and keep that head up!

Healthy Soups to Combat the ‘Cuse Cold

by Brianna Quaglia, blogger and Social Media Chair

(Courtesy of fortheloveofcooking-recipes.blogspot.com)

After trudging all over SU’s campus in the cold and the rain, mucking through the puddles and those weird foot-long worms that appear, and finally getting back to your room or apartment, you’re highly likely that you’re chilled to the bone. One of my favorite ways to beat the cold is to cozy up with a bowl of soup. If you don’t have the time or resources to create your own, invest in some canned soup.  If you’re a cooking regular these easy, healthy yet satisfying recipes will do the trick.

Your Weekly Workout

by Avery Bowser, fitness blogger

(Courtesy of truelifefitness.ca)

This week, we will be focusing on the legs. Classic squats and lunges are great for strengthening your quads, glutes and hamstrings, but I’m going to show you a twist that will make these moves even more effective. To start, get a stability ball and place it between your back and a wall. Slowly squat down until you have reached a seated position and your legs form a 90-degree angle. It is important that you squat all the way down if you want to work the full range of muscles in your legs, as opposed to just your quads. Then slowly raise up, keeping the ball between your back and the wall the entire time. Repeat this move 50 times.

For the lunges, take one foot and pull it back so that the bottom of your sneaker is pressed against the wall. Slowly squat down, and be sure to make that 90 degree angle with your front leg. Do this 50 times, then repeat the entire motion on the other leg.

For an added challenge, pulse three times at the bottom for each of these moves before raising back up to standing position.

Squats and lunges, when performed correctly, are great moves because they really are full-body exercises. Your abs and lower back work to contract as you squat down, and your balance is tested as you lunge against the stability ball. They’re challenging, but totally worth it. So get to work and see for yourself!

This or That? Pasta Edition

by Anneli Lambeth, blogger

(Courtesy of eatingwell.com)

Everyone loves pasta. Let’s face it. Italian food is always great to eat.  Manicotti, baked ziti, Fettuccine Alfredo—all yummy! But what is the nutritional content of these things? Unfortunately, Fettuccine Alfredo isn’t really the first thing we should be putting in our stomachs.  The sauce is loaded with cream and cheese, and white pasta is just empty carbs. Hate to say it, but a typical 10-ounce serving of Fettuccine Alfredo contains approximately 450 calories, 18 grams of fat and 56 grams of empty carbs ( according to caloriecount.com).

Work Off Halloween Treats

by Deandra Modica, blogger

My roommates are trying to kill me. Both are Halloween fanatics and my apartment has been stocked full of fun-size chocolate bars for weeks. We also had a homemade pumpkin cheesecake staring me in the face every time I opened the fridge last week. I didn’t even know pumpkin cheesecake existed. Ignorance really is bliss.

The best way to deal with the extra amount of calories that we all tend to consume during the Halloween season is to burn them off.  One little piece of candy can easily turns into five before you know it. I’ve looked up the calories of some common Halloween treats. You can go to this site to see how many calories are burned during different exercises before you head to the gym.

• Reese’s Peanut Butter Cup = 105 calories
• Mini Snickers = 45 calories
• Mini Hershey’s bar = 45 calories
• Kit Kat = 73 calories
• Fun Size Twix = 80 calories
• Mini Milky Way = 75 calories
• Fun Size Butterfinger = 100 calories
• 22 Pieces of Candy Corn = 140 calories
• 1 Piece of Pumpkin Pie = 229 calories
• 1 Starbucks Grande Pumpkin Spice Latte = 380 calories

Look up the calories for more foods on CalorieKing or Calorie Count.

Oven-baked sweet potato fries

by Jenna Heller, blogger

Sweet potato fries: a healthy substitute for the extremely unhealthy and addictive snack known as French fries. A snack we’ve all grown to love and hate. Whenever I have dinner parties or have friends come over to hang out, I always make these and never have enough. These scrumptious fries are a great addition to any meal or an extremely delicious snack. You’re going to need sweet potatoes (I used two- but it depends on how many people you’re making them for), salt, cinnamon, canola oil, and agave…

College Cuisine: Healthy Apple Crisp

By Alyssa Miron, food blogger

Over the weekend, my roommate asked me to model in pictures for her Photography class. Initially I thought, HA! Me modeling? Well that’s a joke. But of course I offered to help her out, especially since she’d dress me up in a cute outfit and we were going into the gorgeous countryside that exists beyond the city of Syracuse. Plus, she promised us copies, which I could give to my mom to put around the house in exchange for the embarrassing school photos full of braces and bad hair days of my awkward middle school, high school years.

It was a beautiful Syracuse day, one of those rare occasions where the sun finally shows up after 40 days of straight rain. We drove down roads with big smiles on our faces from the foliage of every color surrounding us. If you’ve ever played Nintendo 64’s “Mario Kart,” just think of Rainbow road. Yes, it was that awesome.

Our plan was to go to an apple farm and take photos of us picking fruit off trees and riding on tractors. We actually got distracted on our way there when we saw cows literally feet away from the highway. I parked the car on the side of the road and we took pictures posing next to them, even though my friend Victoria was terrified that the cows were going to stampede her if she got too close.

Upon arrival to the apple farm, I immediately became inspired by the scene of hundred of people partaking in family and friend outings on such a tranquil day. Since it’s the perfect time of year for apple picking, why not do a healthy apple dessert recipe? Because I have a wonderful apple crisp recipe that has been in our family for generations, I have altered it to take out the immense sugar and butter we usually add. My apple crisp recipe is in the perfect portion size that naturally bring out the sweetness of the apples, with the help of healthy and delicious seasonings. Click ahead to get the recipe!

Snack away for faster metabolism

by Liz LaBeau, blogger

Who doesn’t love the idea of eating more? Recent studies have shown that eating smaller, more frequent meals can effectively boost your metabolism.

If you’re looking to try it, follow this simple schedule: Breakfast as soon as you wake up, a mid-morning snack, lunch, a mid-afternoon snack, dinner and a snack about an hour before bedtime. By following an eating pattern similar to this, you keep your metabolic rate up and constantly working, and your blood sugar levels will stay elevated. Plus, you will maintain stable energy levels, which means no late-afternoon sugar crash.

Eating more frequent, smaller meals, however, will not be effective without a nutritious diet. A diet of healthy meals filled with nutrients for proper nutrition. According to Leigh Gantner, PhD, RD and professor of nutrition at Syracuse University, all Americans need to be consuming at least five fruits and veggies a day. One to three servings with each meal is ideal; half your plate should be plant products, with another quarter being a starch, and a last quarter being an animal protein.

A good balance of carbohydrates, protein and veggies is healthy for all meals and snacks. Snacks should be about 100 calories. Take me for, for example: I am on an active exercise/strength training regimen, working out 6 times a week and eating about 1700 calories per day. It may not be the right plan for everyone, but maybe it will give you some ideas.

Crazy Colleen: Delving into Depression

by Colleen Baker, mental health blogger

(Courtesy of depressioncell.com)

Dictionary.com defines depression as “a condition of generaal emotional dejection and withdrawal, sadness greater and more prolonged than that warranted by any objective reason.”

Can you relate to this definition? eeling dejected or sad these days? Do you feel like you can’t shake the sadness away? Chances are, you are not alone within this university, your individual college, your dorm, your floor, or even within the walls of your room. Depression comes in a wide variety of shapes and sizes and affects almost everyone in its own way at some point. The definition above states two thoughts—one describing it as a condition and another explaining what it can feel like. Depression can go from a clinical disorder all the way down to the usual “rainy day blues.” We have all felt it. The sky seems a bit grayer, everything people are saying to you seems like it isn’t real and you can’t help but want to simply cry or sleep. But some individuals feel this way every day, all day, with no escape from the dark clouds hanging overhead.

Clinical depression—the kind that is diagnosed and seems never ending—has become something of an epidemic within our world. UpliftProgram.com lists numerous statistics describing the severity of depression within our country and others around the world:

• Depressive disorders affect approximately 18.8 million American adults or about 9.5% of the U.S. population age 18 and older in a given year.
• Everyone, will at some time in their life be affected by depression — their own or someone else’s, according to Australian Government statistics. (Depression statistics in Australia are comparable to those of the US and UK.)
• Pre-schoolers are the fastest-growing market for antidepressants. At least four percent of preschoolers—over a million—are clinically depressed.
• 15% of the population of most developed countries suffers severe depression.

All of these statistics prove that depression needn’t be seen as something to go through alone. Our world is now full of individuals fighting against the mental anguish that is the result of depression—even preschoolers.

I remember being a 4^th grader suffering from severe depression without even knowing it. I sat in class, watching the other girls dance around and laugh, while all I wanted to do was simply cry. I would go to counseling and sit in the waiting room with my mother and sob, for I could hear the sounds of happier children with their mothers outside running around, being happy—not going into therapy. I just couldn’t shake it. Life seemed so gray to me, even as a 10-year old. Luckily, for most individuals handed the unlucky card of childhood, adolescent or even adult depression, it will not be the definition of your existence for the rest of your life.

I find it interesting and rather upsetting that this statistic could even exist: 54% of people believe depression is a personal weakness.

Our brains are the center of our Central Nervous system. We have neurotransmitters being shot back and forth between neurons within the brain, making us happy, sad or excited—or making us depressed. For those with clinical depression, these neurotransmitters are simply not doing the best job at keeping the “happy” juices flowing within the brain. Depression is simply a dysfunction within the brain’s transfer of neurotransmitters. Depression is NOT due to someone being weak, lazy, or stupid.

So many individuals, including my past self, walk around the world, unsure of why they feel the way they do and simply blame themselves. People find difficulty with the idea that our brains can become “sick” just like our lungs or our nasal passages. We would never laugh at someone who has emphysema. We would always support someone with cancer or a life-threatening physical illness.

I wish to impose upon you a fortune cookie motto I lead my daily life by: “The mightiest oak in the forest was just a little “nut” that held its ground.” I like to see myself as this so-called “nut,” for that may be what the world thinks of us suffering from a mental disease, but I see us as learning from the experience, growing higher and higher as individuals, and gaining more knowledge of ourselves than anyone else ever could.

Counseling Center: 315-443-4715. Help is never out of reach.

Editor’s Note: What the Health Online and What the Health magazine are not licensed to give medical advice. The tips above are simply tips from a student with experience. If you are struggling with a mental disorder, please refer to your doctors to seek options that are right for you.

Excessive Use of the Internet Possibly Linked to Depression

by Tory Wolk, blogger

(Courtesy of depressdepression.com)

Researchers in China have discovered a possible link between time spent on the Internet and vulnerability to depression. A study conducted in Ghangzhou included 1,041 teenagers between the ages of 13 and 18 years, none of whom had depression at the start of the study.

Nine months later, it was discovered that 84 of the teenagers were depressed, and those who used the Internet excessively were one-and-a-half times more likely to become depressed. For the purposes of the study, excessive Internet use is defined as spending at least five to ten hours a day online.
One reason for this correlation is that many of the people who use the Internet a lot are playing competitive games. Players are so engaged with their gaming that they will spend hours a day on the computer, becoming stressed and often losing sleep in the process. Lack of sleep increases a person’s chance of becoming depressed.
Another explanation is that after spending so much time on the Internet, teenagers become “addicted” to it. They may become anxious when they are not able to be on the Internet, making social interactions difficult.    They may prefer to be on the Internet than with their friends and family.
Although this was the first study looking into excessive use of the Internet as a possible cause of depression, previous studies have found a link between Internet use and depression, though without knowing which was the cause and which was the effect. Researcher Lawrence Lam, the leader of this study, suggests that schools look out for Internet addiction in teenagers before it becomes serious.

Cheers and Jeers

by Laura Jungreis, blogger

Cheers to…

The University of Exeter, for funding research about the benefits of beetroot juice. Two studies showed that cyclists who drank beetroot juice hours before riding were able to exercise for 20% longer than those given a placebo liquid.  Scientists believe that the beetroot juice allows the cyclists to work their muscles using less oxygen, thus enduring for longer, possibly due to the high content of nitrate.  Read the full story here.

Walnuts, whose alpha linolenic acid has recently been shown to reduce stress levels.  Foods high in omega-3 fatty acids, like walnuts, have been thought to reduce LDL levels, or the amount of bad cholesterol.  A recent study tested that idea, and found that the subjects who consumed walnuts and walnut oil were markedly less stressed than the subjects who did not.  Read more about the study here.

Jeers to…

The Pictsweet Company, a Tennessee distributor of frozen vegetables.  Pictsweet recently recalled packages of their food because they contained shards of glass.  About 24,000 pounds of packages have been delivered to Kroger stores in the Southeast and Walmarts all over the country.  Get more details here.

CVS, for not properly monitoring the sale of products containing pseudoephedrine, a chief ingredient in the production of methamphetamine.  CVS has violated federal drug regulations in Arizona, Georgia, California, Nevada, South Carolina, and potentially 20 other states as well. Additionally, the company has contributed to spikes in meth production in California.  The company will pay a $75 million fine, and turn over $2.6 million of profits gained from selling the pseudoephedrine.  Read the full story here.

Life is too short for self-hatred and celery sticks

Happy Love Your Body Day!

(Courtesy of nowfoundation.org)

What do you see when you look in the mirror? Society today, most notably Hollywood and the diet and cosmetic industries ,work hard to define what each of us perceive to be beautiful. They work tirelessly to promote an image of beauty with impossible standards to measure up to. They pushwomen to turn to constant dieting, cosmetic surgery and impossible workout routines. These negative images define our perception of beauty and make women today feel insecure and inadequate. Why? So you will purchase all kinds of unnecessary products and make these companies wealthy.

Wednesday, Oct. 20th is National Love Your Body Day. This day is an awareness campaign in an effort to banish insecurities and to remind every woman that she is beautiful. Take this week to remind yourself that feeling beautiful isn’t limited to one day—it’s every day!

Eighty percent of women in the United States are dissatisfied with their appearance. As many as 10 million women and girls suffer from anorexia and/or bulimia, in the United States alone. There are multiple reasons that women develop eating disorders, and the root of these problems stems from insecurity. The little voice in a girl’s head telling her that she doesn’t measure up, that she isn’t good enough.

Not just today, but every day: LOVE YOUR BODY. If you need a little help reminding yourself, take some tips from the NOW Foundation:

The Condom Problem

by Gina Colonette, blogger

We might be older, but we sure aren’t smarter. The National Survey of Sexual Health and Behavior (NSSHB) proves it—it tested 5,865 participants and what it found might be a bit shocking, so brace yourself. As age increases condom usage decreases. Where have we gone wrong?

There were 267 males and 195 females between the ages of 18 and 24 who participated in the survey. The NSSHB combed over the participants past ten vaginal sexual encounters. Surprisingly, teens between the ages of 14 and 17 had the highest percentage of condom usage, 79.1% and 58.1% for males and females respectively. Meanwhile, older college-age kids, had a significantly lower percentage. 45% of males, and 38.7% of women (ages 18-24) reported using a condom.

Condom usage was higher among unmarried adults, higher among teens than adults, and higher among black and Hispanic individuals when compared to other racial groups. I have to scratch my head for a second—don’t adults teach teens about condoms, and how to use them? Shouldn’t we take our own advice?

Let’s not forget why we have condoms in the first place.  Condoms are used to prevent pregnancy and sexually transmitted infections. Need I get more graphic? Condoms can prevent a six-pound baby from growing inside a woman’s uterus and sores from sprouting on a man’s penis. I’m just saying, condoms sounds like a good deal to me.

The result of people not using condoms is actually quite scary. This year, more than 19 million sexually transmitted infections (diseases) are estimated to occur in the United States. That’s one too many, when the transmission of STDs can easily be prevented. Half of those infected are young people between the ages of 15 and 24. That’s us! One half of all pregnancies in the United States are unwanted. Meanwhile, there are about 1.1 million Americans living with HIV.

For five dollars a box, you can prevent spreading STIs. (STD’s) Since we have condoms available for free at SU, even better. Have you ever heard of a condom king or queen? Every floor in the dorms can designate a person to keep a condom stash on their door. So, when you need one, walk by room 112 (or whatever) and grab a couple, and stuff them in your bag. Bingo! If you don’t have a condom king or queen, take a stand and vote yourself into the position. If you live off campus, simply be responsible for yourself, go to the health center and fill your pockets up with condoms, but don’t tell them I sent you! Be responsible for your sexual health—the consequences of not are too great.

 

Friday Mashup

by Marcy Franklin, Online Editor

Happy Friday! Here are some links the week’s most interesting and quirky health stories.

Girls: When you’re on the elliptical feeling gross and embarrassed, fear not—your male peers are sweating way more than you. Researchers at Osaka University tested active and inactive males as they worked out, and found that active men sweat more, no matter how intense the workout. (New York Times)

Careful next time you go to the hair salon: the popular Brazilian blowout, Oregon researchers have found, is chock-full of formaldehyde. What’s formaldehyde? Embalming fluid. (MSNBC)

The newest trend in food? Vegetable butchers. Jennifer Rubell and super-chef Mario Batali opened Eataly in NYC to make the world of veggies less intimidating. (MSNBC)

Need more reasons to love your veggies? Check out the fattiest foods from each state—you’ll never be so happy to pick up a carrot. (Health.com)

Don’t forget that Vitamin with your Toaster Strudel

by Ashley Wandishin, blogger

Racing to class with that Toaster Strudel in your hand and your books in the other is considered breakfast for many attending Syracuse University. What The Health can provide you with many healthier selections; here’s some vitamins that promote mental wellness to complement those meals:

B-Complex

B-Complex is effective in balancing mood regulations while preventing tiredness and depression. B-Complex is a combination of a variety of B vitamins (eight to be exact).

Fish Oil

Another great vitamin is Fish Oil; if you get 1000 mg of it a day, you’re set to go! Not only is fish good for the brain, but it elevates your mood over time.

Vitamin C

Lastly, Vitamin C is probably one of the most common vitamins in the daily diet.  Vitamin C could also be taken as a vitamin or you can find it in your fruit and some juices! Vitamin C also kills some of those stressful times throughout the semester because it works as a anti-stress supplement.

All of these vitamins can be found easily at CVS or at Target. If you’re hesitant to get their brands, don’t fret, whether it’s generic or brand-name, you’re set to go!

Skipping the dentist can cause cavities in your health

by Claire McFarland, blogger

The fall season provides much dental damnation: caramel apples, Halloween cand,y and holiday pies and treats. In the midst of all of that sugar, it can be easy to forget how important a regular check-up is with your oral hygienist.

Let’s face it, not many people look forward to going to the dentist. The sound of the drill, the smell of fluoride and the arched chaise accessorized by a spit cup can often make dentists offices unbearable to many. In addition to the aesthetic problems, a trip to clean your teeth often seems like an optional appointment, but is it?

Your Weekly Workout: Ingenious Intervals

by Avery Bowser, fitness blogger

(Courtesy of fitsugar.com)

This week, I’m going to be focusing on aerobic exercise. Aerobic exercise, which increases your heart rate and uses oxygen to provide energy, is good for you because it enhances your cardiorespiratory endurance. The higher your cardiorespiratory endurance, the longer you can run, bike ride, or do whatever cardio exercise you choose. Increased endurance has also been linked to higher metabolism, weight loss, and better all-around health.

Not all cardio techniques are created equal, however. Studies have shown that those who work out using intervals reap more benefits than those who exercise at constant speeds. When you run at the same pace, your body goes into a “steady state,” where it is used to the speed and tries to conserve energy (calories!). Running at intervals and changing your pace every few minutes will help to avoid this problem.

Before you start, read up on Rated Perceived Exertion scales to know how to measure your workout. An RPE will tell you the intensity of your workout—how to rev it up, or slow it down. It’s measured on a scale of 1 to 10; 1 is lounging on a beach chair and 10 is sprinting to the finish line of a race.

Click the link or read below to get a tutorial from SELF magazine on how to start your interval program.

Interval training program:

Speed dating selectivity, what side of the table are you on?

by Kimberly Caruba, blogger

(Courtesy of thefrisky.com)

A speed dating study conducted by Eli J. Finkel and Paul Eastwick of Northwestern University has revealed that women are not necessarily the pickier ones when choosing a mate. Whether women or men are more critical of their potential mates depends on what side of the table they are sitting on.

The typical speed dating scenario involves women sitting at a tables while men rotate around the room, being interviewed by the women. According to an article on highestfive.com, this set-up has proven to favor evolutionary psychology’s theory that women are more selective in mates because they consider reproductive benefits in potential mates. In this situation, men typically say that they are willing to go on a date with more of the women they were interviewed by then the number of willing women.

Finkel and Eastwick’s study found that if men were the ones conducting the interviews, and women rotated through the tables, men became the more critical ones and women were less selective.

Possible explanations for the switch in a critical eye include our society’s preference for thin, fit women. Men are better able to check out a women’s body as they walk from table to table then when they are seated as the interviewer.

Also, over time women’s mate selection process has consisted of waiting for a desirable mate to come to them— unless a particularly good mate is spotted, in which case they approach the male. Finkel and Eastwick’s study turned the tables and could have tricked the women’s brains into thinking the men they were approaching were especially good catches.

If you ever try speed dating, consider what side of the table you’re sitting on, and keep that in mind when choosing who to have a second date with.

In The Gym: Tahnee, Ian and Jeff

by Lauren Teng, fitness blogger

Hit the gym before your Friday night out- Tahnee, Ian and Jeff break down their workout for you!

Tahnee: Work that core to the extreme with Tahnee’s stability ball circles.  In an elbow plank on a stability ball that is just above the length of your arms, press your shoulder blades back and down towards your belly button and lift your chin so your head is in line with the rest of your spine.  Decide if you’d like your heels touching for a challenge, or hip-width apart for better stability.  Think about squeezing your inner thighs towards each other for improved alignment and balance as you engage your core to do 15 to 20 clockwise rotations with your elbows atop the stability ball.  Make sure to breathe in through your nose and out through your mouth so your abs develop correctly; then, do the same counter clockwise.  After that? Fifteen to 20 pull-backs!  Back at your neutral position on the stability ball move your elbows away from your center as if you were going to put your chest on the ball.  Then, thinking about compressing all those transverse abs into each other pull your elbows into your center.  Do this motion as you exhale! Inhale again as you release your elbows back out.  Be sure not to release your core when you expand out: if you drop your pelvis you’re putting unsafe stress on your lower back. Do three sets of these!

Ian: The key to building strength is muscle exhaustion; after the trio completed Tahnee’s exercise, they took it to the mat for some good ole’ bicycle peddling.  These may seem basic, but, as Ian says, “it’s all about making sure each movement is exact—that’s good mechanics, it’s what does the work.”  Go fast but stay tight, he says of the classic exercise that starts on your back with knees up and hands behind your head.  Pull your left knee into the center line of your body while you do the same with the right elbow.  See Ian’s photo for a perfect example.  Be sure to open up that left arm and don’t let your chin drop to your chest.  Switch to the other side, and do these till you feel the burn.  The more you wring that center of yours and the better you are at keeping your chest open and using your abs and obliques to do the work (as opposed to your elbows), the more effective this exercise will be. For an added challenge, straighten out the leg that’s not meeting the elbow for added resistance.

Jeff: Take it back to your wrestling days (or forward, if you’ve never been there before) with plank pushups Jeff picked up in high school practices.  Check out photo number 3 and note Jeff’s awesome technique in the pushup position: eyes and chin up, no sinking shoulders or pelvis and an engaged lower body all the way down to the balls of his feet.  From here, one elbow at a time take your body down into an elbow plank.  From there take it back up to the push up position.  Down to your elbows and back up is one rep: do 15 using the left arm first then swtich to the right for 15 more. Do three sets of these 30 reps. Like Ian, Jeff says go as fast as you can but stay tight for the best workout: engage your glutes and core so that when you’re doing these plank pushups your body moves as a single and rigid board.  You know it’s working if you feel it in your core and triceps.

Take it back to the start and cycle through these exercises again!  Seem like a daunting workout to do alone?  Follow suit and grab two extra pals to liven it up.  And better yet, take a cue from these three and diversify your workout by including your friends to keep your gym time fresh and entertaining.

Spice up your gym life

by Brittany Fuino, blogger

We’ve all heard it before— avoid getting yourself into a fitness funk by varying your workout routine. Cross train. Mix it up. Sound familiar? Truth is, it’s easier said than done.  Trying something new requires stepping out of your comfort zone, it requires effort. Who wants to take the time to learn that new workout with a whacky name like “Brazilian butt lift” (and look clueless trying to do it), find out where the pool actually is on campus, or hop on a machine that looks like it came straight out of Transformers? Most of us would rather run on autopilot and do the same thing, day in and day out than tread in unknown territory.  But that gets boring! Spice up your gym life and save your brainpower for class with a few of these easy changes:

Spicy Foods May Boost Metabolism

by Brianna Quaglia, blogger and Social Media Chair

We all know that one person who can eat whatever they want and not gain a single pound.  Why? They have a speedy metabolism.  They most likely are athletic or work out often, or have some sort of freakishly awesome genetic trait, which raises the metabolic rate.

However, there may be hope for us average-paced digesters!  According to the Mayo Clinic, eating spicy foods helps speed up your metabolism as well.  They claim that eating just a tablespoon of chopped red or green chili pepper can increase your metabolic rate by 23 percent.  While the effects are only temporary, eating spicy foods often may allow you to reap the benefits long-term.  They suggest using red-pepper flakes to spice up pastas or stews.  Here are two easy ways to spice up your culinary life:

Celebrities Love to Munch Down Too!

by Erica Fisher, blogger

(Courtesy of everydayhealth.com)

We are all guilty of it–munching down on a bag of chips or popcorn. We always feel bad about ourselves when we look in those magazines and read “I stay away from all carbohydrates: pasta, bread, rice, etc.” Sorry, but I just simply love the taste and always cave in to the salty snacks.

I promise you though, you and I are not alone. Although celebrities are expected to keep their fit body, and toned muscles, there are always the few who help the ordinary people in the world feel normal. Some of the crazy celebrities that are found in this world today have their crazy food cravings too!

First up, we have Barack Obama. Yes, Obama loves his country, and his wife Michelle, and kids Malia Ann and Natasha, but what you didn’t know is, Obama has a secret love—with chili. People have caught Obama chowing down on a chili dog; in fact, on the day of his inauguration rehearsal, Obama was scarfing down  one of them down.

On the opposite side of the celeb-spectrum is the flawless, beautiful, and Victoria Secret model Miranda Kerr (Lucky man, Mr. Bloom, keep her close!). Miranda Kerr has proven to us all that she struts with intensity and fierceness, and every woman envies her body, but she has not proven she knows how to chow down, until now. Miranda thrives in her guilty pleasures of fried food, like fried chicken. This 5’9″ super model does not just survive off of salad and water, but spices things up with her love for Southern-American food.

So there you go, there is your proof that you don’t need to just eat salads and water to stay fit. Eat in moderation, splurge once in awhile, and get your munch down!

This or that? Brownie edition

by Anneli Lambeth, blogger

(Courtesy of modernmommyblog.com)

Many people cannot resist the delicious temptation of desserts. Cookies, cakes, chips, sweets tend to be the downfall of people like me who have a sweet tooth.  I love eating healthy and nutritious meals, but when it comes to chocolate… this is defintely not something that I can simply cut out of my diet.  Chocolate cravings force you to want that candy bar or extra piece of cake or BEST OF ALL… the brownie.

But thanks to Jillian Micheals’ brownie recipe, we can have our cake and eat it to accept with brownies-(my attempt at some humor.) So let’s look at the comparisons.

One Traditional 2 inch Brownie: 243 calories, 10.1 grams of fat, and 39 grams of carbs. (caloriecount.com)

Jillian Micheals’ Brownie: One 2 inch brownie :85 calories, 2.3 grams of fat, 16.6 carbs.

Recipe from sparkpeople.com:

Olive Oil Spray for pan
2/3 cup mild honey (preferably organic)
1/3 cup natural, unsweetened cocoa powder
1/2 cup white, whole wheat flour
1/4 tsp aluminum free baking powder
1/4 tsp baking soda
1/2 cup unsweetened applesauce
2 TBSP olive oil
1 large egg, at room temp
3/4 tsp pure vanilla extract

1. Preheat oven to 350. Spray 8 inch square pan with olive oil. Set aside. 

2. Place the honey in a large glass measuring cup, Microwave on high power until the honey is runny and just bubbling, 45 to 60 seconds. Add the cocoa and stir with a fork until well combined. Let cool to room temperature.

3. In a small bowl, place the flour, baking powder, baking soda and salt. Whisk until well combined.

4. In a large bowl, combine the applesauce, oil, egg, and vanilla. Whisk together until well blended. Add the honey-cocoa mixture and whisk until smooth. Add the flour mixture to the liquid mixture and stir until no traces of flour remain. Scrape the batter into the prepared pan.

5. Bake until the surface looks dry around the edges of the pan and a toothpick inserted in the center comes out with moist crumbs clinging to it, about 25 min. Do not overbake. Place the plan on a cooling rack and let cool completely before slicing into 16 squares. (Store the brownies in an airtight container at room temp for up to 3 days.)

Number of Servings: 16

The Guinea Pig: I try, you buy

by Amanda Waltz, blogger

All-Natural Toothpaste

So here’s the problem —sodium lauryl sulfates. The EPA has found no conclusive evidence that it’s a danger to humans, but others claim the detergent-like agent - used in a number of household products – has connections to health problems like soft tissue damage and skin irritations. Most, if not all, commercial toothpastes contain it.

Whether or not SLS is responsible for serious problems, it does contribute to annoying ones. When my boyfriend complained of canker sores to his dentist, it was recommended that he use SLS-free toothpaste. He switched, and they disappeared immediately.

So easy, right? Just switch to any all-natural toothpaste and you’re set. No such luck—even pastes from reputable natural brands have SLS listed among their ingredients, making it difficult to find one widely sold at supermarkets and drugstores. Among the perpetrators: Tom’s of Maine, who use SLS in many of their pastes.

In this case, whether you suffer from canker sores or just want to eliminate dirty products from your shelves, you will need to read the labels a little closer. But I here are a couple guaranteed SLS clean options for you to consider.

Chilled Edamame & Soba Noodle Salad

by Jenna Heller, blogger

Soba noodles and edamame—a super quick, easy, healthy, and delicious meal. Whenever I’m in a rush and don’t have time to cook a full-out meal, I always whip this up. You can buy soba noodles in any organic section of a supermarket or in an Asian foods section. They’re buckwheat noodles and when combined with the perfect sauce, they’re a meal that anyone can enjoy.

1. First, you need to have two pots of water boiling simultaneously. Put the package of soba noodles in one pot and a bag on edamame in the other. Cover the edamame in the pot and let them cook on a medium temperature for about 3 minutes. The soba noodles will also cook really quickly so just constantly stir them and depending on your stove they should be done in 3-5 minutes.

2. Next, take the soba noodles, place them in a bowl, and add  three caps of soy sauce, one cap of sugar-free rice vinegar, and drizzle some toasted sesame oil and agave. The toasted sesame oil is the key ingredient to this meal so make sure you have it or it won’t taste them same. Once all the sauce is added, mix the noodles around in it, add in your edamame, and place it in the refrigerator for about a half hour.

*If you don’t want to wait for the noodles to cool in the fridge you can run them under cold water in your sink before you add the sauce combination and it’ll taste great at room temperature at well.

Q&A of the Week: Vitamin D

This week’s topic: Vitamin D

by Alicia Smith, blogger

What’s the big deal about Vitamin D? If it’s held inside the sun, all of us in Syracuse are doomed to a Vitamin D-free existence. This week, I sat down with the experts to learn the facts. Ruth Sullivan is the Dietician for SU Food Services, and was accompanied by her knowledgeable assistant, Danielle Stegman. Danielle is a 2010 graduate of the Rochester Institute of Technology with a degree in Nutrition Management. Now, she is a dietetic intern at SU.

Alicia: I’ve heard that during colder months when there is less sunlight, we get less Vitamin D. Why is that?

Danielle: Vitamin D is synthesized in the skin when skin is exposed to ultraviolet rays. Definitely in the winter in the northern climates we get less sunlight, plus we tend to stay inside more often as the temperatures get colder. This can really limit our natural production of Vitamin D. It is the only vitamin the body can produce and does not have to be consumed in foods to meet all of the requirements.

Ruth: In this latitude, in the winter we’d have to be outside for hours and hours to get the amount of vitamin D synthesized by our bodies that we need.

Alicia: Why is Vitamin D important?

Danielle: It helps in the absorption of calcium and phosphorous. That is important for bone health and the prevention of bone disease. Recently there has been suggestions that there may be a link between Vitamin D intake and cancer prevention, but there needs to be more research before that claim can be said as accurate.

Alicia: Are there certain foods we should eat since obviously we can’t get all of the Vitamin D we need from Syracuse’s lack of sun?

Danielle: Vitamin D actually doesn’t occur in many foods naturally. It is in the flesh of fatty fish, some fish liver oils, and some eggs. These options are limited, so you can see why some breakfast cereals and milk and some juices have been fortified with Vitamin D. That happened this past century in order to prevent rickets, which occurred from Vitamin D deficiencies in a lot of children.

Alicia: Is it better to get our Vitamin D from foods or is taking a supplement sufficient?

Danielle: It is always better to get our vitamins from foods whenever possible—it’s the golden rule of nutrition. Foods not only contain Vitamin D, but also may offer additional health benefits at the same time. For example, fatty fish not only provide you with Vitamin D, but it can also give you Omega-3 fatty acids in the fish as well. It’s a win-win situation.

Alicia: How can we tell if we are lacking in Vitamin D?

Danielle: The best way to know is to get your blood levels checked. It is almost becoming a routine thing now because a lot of patients ask for it. There won’t be any noticeable side effects unless there is an extreme deficiency of excess.

Alicia: What are the consequences of inadequate Vitamin D intake? What about too much Vitamin D?

Danielle: Inadequate Vitamin D intake can result in osteoporosis in adults. With lack of Vitamin D, calcium and phosphorous can’t be absorbed as well which can result in the body pulling calcium from the bones if there isn’t enough being absorbed in the body. Also, there is something called hypercalcemia. Basically, it means there’s too much calcium in the blood. This can happen when too much Vitamin D is absorbed, and then too much calcium is absorbed. Symptoms for this can include thirst, excessive urination, calcifying of soft tissues, anorexia, nausea, vomiting and decreased kidney function. Also, Vitamin D is fat-soluble vitamin, so it is stored in the body and not excreted in the urine. Be aware of that as well if you are taking supplements.

College Cuisine: Snack Attack

by Alyssa Miron, food blogger

This week, I took a break from cooking in the kitchen. After a long week of midterms, it was crucial, for my mental sanity, to have a relaxing weekend and escape Syracuse. I decided to go to New York City and leave behind all my schoolwork and responsibilities. Because I’m quite stingy when it comes to traveling, and I didn’t want to take my car into the city, I took the cheapest route possible: a bus. Anyone who has taken the bus can vouch for me when I say while it is relatively simple; it’s not a pleasurable experience. The ride is just more than five hours and that last hour feels like the longest 60 minutes of your life. All you want to do is tell that mother to “please” shut her kid up, kick the person’s seat in front of you who extended their seat all the way back to your knees, and find a comfortable way to sleep without your neck becoming deformed.

Ok, so I complain a lot, but I don’t mind taking them because they’re convenient. Yet I find the little things can help you get by on these trips such as a recently charged IPod, a laptop or a good book, and especially a great snack. Often the bus will stop at a rest stop and everyone gets off to grab McDonalds. I personally despise this because the bus quickly gathers a greasy aroma that makes me nauseous. So I often come prepared with snacks. These snacks are perfect for travelling purposes or even when camping out at Bird library all day. They are packed with energy that keeps you alert and will help you make it through the day when you cant grab a real meal. Take some tips for what to bring on your next road trip or library marathon:

Cheers and Jeers

by Laura Jungreis, blogger

Cheers to…

Antares Pharma, for developing an effective contraceptive gel for women.  The gel, though in its early stages, is showing great promise as an alternative to the Pill.  The gel is applied to the skin, safe for women who are breastfeeding, and so far does not come with the side effects that the Pill does, like acne or weight gain.  Read more here.

The new polio vaccine, which has helped to reduce the number of polio cases by over 90%.  The vaccine is currently being given orally to children in Afghanistan, India and Nigeria.   Large-scale vaccination campaigns have reduced the number of polio endemic countries from 125 to only 4, and the new vaccine will hopefully reduce that number even more.  Get more details here.

Jeers to…

Nestlé, for including undeclared peanuts in some fun size bags of Raisinets.  The company initiated a recall after receiving complaints from consumers.  The Raisinets have been distributed to Target, Shop Rite and Don Quixote stores.  Read Nestlé’s press release here.

Sangar Produce and Processing, a food processing plant in Texas, whose inspection showed the presence of listeria monocytogenes bacteria in celery.  Listeria monocytogenes can cause listeriosis, a dangerous infection characterized by fever, muscle aches and vomiting.  Four deaths have been reported so far.  The processing plant has been shut down pending further investigation by the Texas health department.  Read the full story here.

Crazy Colleen: Anorexic Anecdote

by Colleen Baker, mental health blogger

(Courtesy of deviantart.com)

There’s no denying the fact that when it comes to our society, we are obsessed with perfection. Nicole Richie, Lindsay Lohan, Mary-Kate Olsen, and numerous others have become largely famous from their spurts of insanly skeletal looks. The fashion industry still shuns anything more than a size two, even after being confronted with large media attention surrounding scary-skinny models. The “blame the media” debate continues forward as the Dove Campaign for Real Beauty attempts to remove the idea of perfection from the brains of little girls. Our world has become completely obsessed with looks and body size. Everyone seems to care, but the stigma still exists: to be thin is to be beautiful and to be beautiful means acceptance.

Throughout all of this hysteria, specifically within the last decade or so, I have fallen victim, as discussed in my “Battling Bulimic Stigmas” post a few weeks back. Throughout my battle with bulimia, I used to fall prey to the harsh grasp of anorexia as well. When there is an obsession with being thin, one acquires the idea and will usually do anything to keep the feeling of success that comes with losing weight, healthily or not. Gear up for yet another story from Crazy Colleen:

Mental health disorders—prevalent among teens?

by Tory Wolk, blogger

If you had to estimate how many teenagers are affected by mental health, what would you guess? If you don’t know anyone suffering from a mental disorder, or even if you do, you would probably underestimate this percentage.
One in five teenagers in the United States have a mental disorder that significantly impacts their daily life, according to a new study by the National Institute of Mental Health. This is the first study involving the prevalence of mental disorders in American teens.

The disorders were assessed after 13,210 teenagers from 13-18 filled out surveys and were interviewed by psychologists. Over 31 percent of the participants were assessed with anxiety disorders, like panic disorders and social phobia. Nineteen percent of teens had behavior disorders, like ADHD. Then, 14 percentwere affected by mood disorders like depression, and another 11 percent had substance use disorders.
In 22.2% of the teenagers in the study, these disorders were serious enough to interfere with daily life. The researchers have not yet identified the risk factors for mental disorders in teens, and do not know if the disorders will continue later in their live.

Keep UTIs away, one cranberry at a time

by Gina Colonette, blogger

(Courtesy of heartcurrents.wordpress.com)

If you have a burning sensation when you urinate, you may have E. coli growing in your urinary tract—it’s called a Urinary Tract Infection, a UTI. It can be painful, but it’s easy to prevent. To keep E. coli out of your urinary tract all you need are some cranberries— or something cranberry like.

A UTI can affect your bladder, urethra and kidneys. Cranberry juice has been proven to help prevent them. Proanthocyanidins (PAC) are found in cranberries, which prevent E. Coli from attaching to cells in your urinary tract and causing infections. So think of them as your friend!

Often when UTIs are talked about ,it’s in reference to a woman’s UTI. Women do in fact get UTIs more than men because the urethra in women are shorter than in men, allowing easy access for bacteria. But don’t be fooled, men too are affected by UTIs, so they need to take precautions to prevent them.

Drinking cranberry juice is a good method of UTI prevention, but there are some negatives. Cranberry juice is high in sugar. Laurel Sterling Prisco, R.D. says if you are drinking cranberry juice as a way to prevent UTIs, you shouldn’t drink it every day and you should drink an unsweetened juice.

If you’re not a fan of cranberry juice, there are dietary supplements you can take that work just as well — if not better. Prisco recommends Acti Fruit, a concentrated chew, one chew equals seven glasses of cranberry juice cocktail.

If a chew is not your thing, how about a powder, like Crystal light? Amy Howell, associate research scientist at Marucci Blueberry and Cranberry Research and Extension Center, tests all kinds of cranberry products seeing if they actually work. One supplement she has tested in preventing UTIs is You-T. She calls it “pretty unique,” because the powder is very active as compared to other powders claiming to do the same thing.

Keep in mind simple tasks you can do everyday to help prevent UTIs. FamilyDoctor.org says:

• Drink plenty of fluids
• Ÿ  Don’t hold your urine
• Ÿ  Wipe from front to back (women)
• Ÿ  Urinate after sex
• Ÿ  Use a lubricant during sex if necessary
• Ÿ  Avoid using Diaphragm if you get UTIs often (women)

If you plan on sticking to good ol’ cranberry juice, make sure you get cranberry juice cocktail, with 27% cranberry juice. Sipping on tart juice is not so bad when it’s keeping burning urination away!

 

 

Friday Links

by Marcy Franklin, Online Editor

Happy Friday—and Happy Halloween! Here are some of the week’s most interesting and quirky health news.

Feeling guilty about your candy corn binge? No need—Psychology Today breaks down why candy can do wonders for your health. Grab a Reese’s Cup and indulge a little! (Psychology Today)

Zombies may be another myth to you, but for some people, it’s real: People diagnosed with the Cotard disorder believe they are actually “undead.” Consider yourself warned. (MSNBC)

In case you were wondering, there is such a thing as health-related horror movies. Stock up this Halloween on “28 Days Later,” “Frankenstein,” and more. (Hartford-Courant)

Avoid Nestle’s Raisenets (like Laura mentioned earlier) and MegaPops this Halloween: both have been recalled for peanuts or “foreign particles” believed to be stainless steel. (WebMD)

In The Gym: Kelly Burda

by Lauren Teng, fitness blogger

 

Rowing made easy! It doesn’t matter if you haven’t grown up on a lake with the water beneath you; the indoor rowing machines Syracuse gyms are made to provide the ideal cardio and strength training workout.

The key to getting the most benefit, Kelly says, is maintaining correct posture and traveling through the three easy steps she follows and shared with In The Gym:

1) The starting position: Bend your knees so there is a straight line from a knee, down your shin, right to your ankle.  Hold comfortably on to the handle with your palms down.  Imagine a streamlined energy starting in your mid back and shooting out through your head and also in the opposite direction, out the bottom of your spine.  Roll your shoulders back and down to avoid hunching.

2) The pull:  It all starts with your core.  Engage your stomach muscles and continue to think of driving down your latissimus dorsi, the muscles right under your arm pits along the sides of your chest cavity to maintain your posture. Keep your whole upper body intact as you drive with your legs through your heels into the foot plates.  As your legs become straighter, begin to lean your torso back while you pull your hands into your lower ribs with elbows out to the side.

3) The recovery:  The ending position of step two is straight legs, bent arms with a slight lean back.  To finish, think about reversing step two.  While gradually bending your legs, straighten your arms and lean back in to the starting position.

Kelly uses the Erg machine for 15-20 minutes after warming up and stretching out.  Pay attention to the monitor that will be directly in front of you if you’re interested in your speed, and up the workout by increasing the resistance found on the right side of the wheel!

You Can’t Spell Goldstein without Go

by Brianna Quaglia, blogger and Social Media Chair

(Courtesy of foodservices.syr.edu)

Hence you should go to the Goldstein Alumni & Faculty Center as soon as possible!  Many students don’t realize how easy and delicious a trip there can be.  It is one of my favorite places to go for lunch and I frequent there most Fridays.  If you decide to take my advice you might see me there, stuffing my face!

The number one reason GAFC (or Faculty as some students call it) is so fantastic is because it takes SUpercard money, VISA or Mastercard, Off Campus Meal Plan, and cash! With so many payment options and such reasonable prices, there’s no way you can’t afford to treat yourself to their delicious menu.

Secondly, Faculty is so centrally located, it’s just as convenient as stopping by Schine Student Center or any other campus cafe for some grub.  You can find the Goldstein at 401 University Avenue, right between Bird Library and Watson Hall.

Another reason to frequent Faculty: there is a separate student section upstairs with plenty of tables to ensure you always have a seat.  The service, which runs on student employees, is fantastic.  You can rely on Faculty for quick, friendly service, no matter what.  They are open Mondays through Fridays from 11:30 am to 2:30 pm – perfect hours for lunch in between classes.  Do not stress, I have never been there for more than an hour (including ordering, food prep, eating, etc.) in all the many times I have eaten there; you’ll make it on time to your next class!

This or That: Quick tips for finding the healthier option

by Anneli Lambeth, blogger

(Courtesy of blog.foodfacts.com)

Everyday, we have to make decisions on even the simplest food choices and when you are in a hurry—as many college students definitely do not have hours to cook—it is easier to make the excuse that we do not have enough time to make healthy choices.  But it is easily possible to make healthy food choices if you can remember a few simple things.  Nutrition labels are your friend! They may seem scary to read at times… but have no fear!

• Always look at the serving size for the food you are eating.  Sometimes a bag of something may have two or even three servings.. so if you eat the entire bag, the calorie content is doubled or tripled.
• Of course, choose low-fat foods.  The one thing that is highly debated nowadays is calorie content.  You need to keep in mind that lower calorie foods are better… BUT fiber and protein content are big factors as well.

Some foods that are higher in fiber content may be slightly higher in calories.. but this may be okay depending on the food. Fiber is a very important need for our bodies, as it helps our bodies in many ways.

Here are a few of the benefits:

• Lowering your blood cholesterol level, by removing bile acids that digest fat
• Regulating your blood sugar
• Preventing constipation, by keeping your bowel movements going smooth.
• More filling, so it helps with satisfaction and can help you lower the amount of food you eat in general. For example, try whole grain products with higher fiber contents

So how do we pick the ultimate healthy foods? Here are some comparisons of simple healthy food ideas versus the non-healthy version.

College Cuisine: Brown Rice, Tomato and Basil

by Alyssa Miron, food blogger

This past weekend was intense, for lack of a better word. If there is anything one should learn from Halloween weekend, it’s to drink tons of water before nightfall hits, boost your immune system with Vitamin C (if the costume you’re wearing leaves you exposed to the Syracuse infamous winds), and to accept the fact you’ll feel completely destroyed by Sunday. But hey, it’s all in good fun!

Now that we have time to recuperate, it’s important we fuel our bodies with vitamins and minerals to replenish our systems. This recipe I’ve chosen is incredibly simple, but very rewarding to your taste buds. It’s a dish full of carbohydrates that is all dolled up in classic Italian and Asian flavors combined. It works well as a side dish to a protein, such as chicken and can be enjoyed hot or cold.

All the tools you need are a pot, a measuring cup, and a bowl to make this family-style meal in the comfort of your own apartment. Your roommates and friends will be grateful for your skills in the kitchen (if you let them have any, of course).

Now excuse me, while I go back to bed and sleep until next Halloween weekend. Click ahead for the recipe!

Pumpkins aren’t just for Jack-o’-Lanterns

by Emily Borgeest, blogger

Halloween may have come and gone (sadly), but pumpkins—and their health benefits—are here to stay.When people think about pumpkin, they usually associate pumpkin with the fall season, Halloween, Thanksgiving and sweet and delicious pumpkin pies.  Surprisingly enough, however, pumpkins are loaded with nutrients that are great for your beauty and health.

First, it’s loaded with nutrients. Pumpkins have:

Try Ayurveda

by Claire McFarland, blogger

(Courtesy of yourgreensite.net)

New Age Medicine is at an all-time high in its popularity. Everyone from celebrities, college students and even youth in America and Europe have adopted these new principles of natural health. One of the most recent crazes, which was first adopted in Europe and has spread recently to urban cities in the U.S., including New York and Los Angeles, is the Ayurveda approach to health and wellness.

According to the MayoClinic’s online Web site, Ayurveda is a Sanskrit word, derived from two roots: ayur, which means life, and veda, knowledge. Knowledge arranged systematically with logic becomes science. During the due course of time, Ayurveda became the science of life. It has its root in ancient vedic literature and encompasses our entire life, the body, mind and spirit.

Sugar-free Chocolate Chip Banana Bread

by Jenna Heller, blogger

Great with coffee in the morning or as an after dinner treat, this banana bread recipe is one you won’t want to miss out on. Made with whole wheat flour and sweetened with agave nectar and maple syrup, it’s a low calorie treat that you’ll enjoy with every bite. 

Slivers, Not Slices

by Liz LaBeau, blogger

Ring in the holiday cheer, and a bigger rear. It’s that time of year again, the holidays are accompanied by season festivities and parties that fill your social calendar, and delicious holiday food is aplenty.

Food and celebrations are inseparable, and it’s almost impossible not to partake in holiday gluttony. These busy days do not have to be accompanied with a notch let loose on your belt. Indulge in holiday rituals and ring in the holiday cheer by using this approach: slivers, not slices.

Rather than deprive yourself of indulgences and enter into an battle of mind versus body, indulge in moderation. Having a sliver of pumpkin pie will satisfy the craving and give you to opportunity to enjoy the treat without harm. Take pleasure and feel guilt free.

Treat yourself. You can always take steps to lighten the damage. Take the stairs instead of the elevator. Walk short distances instead of hitching a ride. Above all, it’s the holidays, enjoy!

The Guinea Pig: I try, you buy

by Amanda Waltz, blogger

Volumizing Conditioners

I have oily, flat hair. To try and combat this, I went through a miscalculated anti-conditioner phase in college. Bad idea. Not only did my flat oiliness not go away, but I added dullness and some mean split ends on top of it.

Whether it’s frizzy, or it’s pin-straight like mine, conditioner can provide a lot of essential benefits to your hair. It can help you achieve certain styles by making your tresses more manageable. It can also add healthy shine and repair damage done by blow drying, curling and straightening.

But from Garnier to Treseme, many name brand conditioners contain non-beneficial ingredients like parabens, DMDM hydantoin and artificial colors and fragrances. In other words, that Suave Ocean Breeze might smell good and cost less than a bagel, but it will do more harm than you think. (Also, the Suave “Naturals” line is about as natural as a bottle of nail polish—don’t let them fool you.)

As a woman with fine hair, I have to go with volumizing conditioners. The challenge here, then, is finding something that’s all-natural with nourishing properties that won’t weigh my hair down. My picks after the jump:

Cheers and Jeers

by Laura Jungreis, blogger

Cheers to…

The Wake Forest University Baptist Medical Center, who has been able to engineer a human liver in the lab.  Researchers at the Institute for Regenerative Medicine at Wake Forest stripped animal livers of their natural cells in a process known as decellularization, and filled in the remaining structures with human liver cells.This exciting advance opens the door to develop other organs as well.  Get more details from the news release here.

The Human Performance Laboratory at Appalachian State University in North Carolina, whose recent study confirms the old myth that working out reducing the severity of cold symptoms.  The study followed 1,000 subjects between the ages of 18 and 85 for 12 weeks during cold season.  Researches found that cold symptoms were shorter by 43 to 46 percent in the subjects who exercised at least five times a week, and those that felt most fit had symptoms that were 41 percent less severe.  Read the full story here.

Jeers to…

Loud urban environments, which can not only damage your hearing but lead to heart attacks, according to a recent study.  German scientists published an article in the European Heart Journal explaining how the stress of a noisy environment is an important health factor to consider.  High noise levels in the city and at the workplace particularly affect patients with other risk factors for heart attacks, like diabetes, smoking and high blood pressure.  Read more about the study here.

Sandoz Inc., who recalled batches of their Methotrexate Injection.  Some of the vials were found to have traces of glass in them.  Methotrexate is a drug that interferes with cell growth, and is often used in cancer patients.  Fortunately, there have been no injuries and the recall seems to have been issued early enough to prevent any damage.  Read what the FDA has to say here.

Crazy Colleen: Obsessing about OCD

by Colleen Baker, mental health blogger

(Courtesy of howiwascured.com)

Before bed each night, I force myself to check all electrical wires so none of them are touching, check the closet for who knows what and make sure that the wires running underneath my bed are in a safe position. Then, I need to get my bed ready for sleep and make a final trip to the bathroom so I have no worries of needing to “go.” Without doing this, I cannot sleep—or stop thinking about what I “need” to do. To be honest, out of all of my personal disorders and stories of my past, telling this one is the scariest.

Lower grades linked to suicide

by Tory Wolk, blogger

Many of us stress about getting the grades we want. It turns out that higher grades may indicate a lower risk of suicide, according to a study conducted in Sweden.

Researchers retrieved the grades of 900,000 Swedish students from 1972 to 1981. Then, they looked at the suicide rates among the same students after they had reached their mid-twenties. They excluded the students that had been in the hospital for mental health illness or drug-related problems.
The students who had the lowest grades were three times more likely to commit suicide than those with high grades. The highest suicide risk was in students with incomplete final grades, and boys were at a higher risk than girls with the same grades.

Researchers noted which students were raised by one parent, the level of education that their parents had received, the mother’s age, and several other factors which may have affected their grades.It was found that when the parents had less education, the student had lower grades, though no correlation was found between the parents’ education and suicide.
The results of the study are being used to emphasize the importance of helping children who fall behind in school.

Condoms Please, Hold the Latex

by Gina Colonette, blogger

(Courtesy of anytimecondoms.com)

If you have a latex allergy, there is no need to be shy about it. Rather than worry about STDs and unwanted pregnancies, there are a variety of non-latex condoms to choose from. And guess what—you don’t have to be allergic to latex to like them.

So how do you know if you have a latex allergy? Latex allergies can range from a person having mild to more severe symptoms. MayoClinic.com says mild symptoms include:

• Itching
• Skin redness
• Hives or rash

Severe symptoms include:

• Sneezing
• Runny nose
• Itchy, watery eyes
• Scratchy throat
• Difficulty breathing
• Wheezing
• Coughing

All the symptoms are similar to those that come with allergies to animals and the outdoors. Having an allergy to latex condoms can be uncomfortable; you should see a doctor if you have an allergic reaction so a diagnosis can be made.

A latex allergy should not stunt your condom shopping experience. There are a few brands that cater to your needs. And for those that simply want to try something new, go for it! Here are some non-latex options:

Friday Links

by Marcy Franklin, Online Editor

Happy Friday! Check out the links below to get the latest (and quirkiest) health news.

Remember the joyful days of Happy Meals as a kid? My personal favorite were the Beanie Babies that came in each (fat and calorie-laden) meal. But those days are over for kids in San Francisco—the city has banned toys with kids’ meals unless they meet certain health standards. A win for childhood obesity statistics, but I’m sure kids in San Fran are whining today. (New York Times)

Can’t live without a shower? You might not be in the norm anymore. More and more people are challenging the standards of personal hygiene, and believe that showering less may lead to better skin. Let’s hope we can still agree to use deodorant. (MSNBC and New York Times)

Ever wonder how Neanderthals, ahem, got it on? Yeah, neither did I. But researchers from Liverpool University found that they were pretty raunchy. They determined this by comparing the length between the ring fingers and fourth fingers, because high sex hormones tend to impact finger length. (Yahoo)

There’s the saying that money can’t make you happy—Dr. Keith Ablow discovers whether that’s really true or not. (Fox News)

In The Gym: Juan Carmona

by Lauren Teng, fitness blogger

Spend your days in the professional cycling world like Juan, and you know that strength is enhanced with flexibility.  It makes sense, after all.  If you’re muscles are longer and stronger, you’ll reap greater power.

So after you get a mild or serious sweat going with some cardio and a good stretch, loosen up your legs and hips while activating your core before you head off to lift with some leg swings.

The Great Debate: Cardio vs. Strength Training

by Avery Bowser, fitness blogger

In the fitness world, there’s a lot of debate about the most beneficial way to work out. Is cardio, with its calorie-torching reputation, the ticket to your dream bod? Or is strength training, which builds lean muscle, what it takes?

Studies from Women’s Health magazine show that this all depends on the specific results you’re looking for. What’s the answer? Click ahead to find out!

Your Pre-Zumba Snack

by Brianna Quaglia, blogger and Social Media Chair

With the What the Health staff event coming up at 3:00 this Friday, you may be wondering what you should eat for energy before Zumba-ing it up.  Some of us can’t function in class without eating, let alone burning calories like crazy in a high-energy Zumba session.  Eating a before-workout snack is a good idea, but only if done right.

For a 3 o’clock workout, like our staff event will be this Friday, it is important to eat your breakfast and lunch meals as per normal.  Instead of beefing up your regular meals, add a mid-day snack to your meal routine. It is probably a bad idea to eat right before working out, as it may upset your stomach, but eating at least an hour before works according to a Q & A article for msn.com.

For a healthy, energy-boosting pre-work out snack, try eating a combination of complex carbs and a little protein.  For instance, eat a couple apple slices dipped in peanut butter and oatmeal.  The apple contains simple sugars that will give you an energy boost fast.  The peanut butter contains protein that your body will need once muscle protein is broken down during exercise, and the oatmeal serves as a complex carb that contributes long-lasting energy.  Other good snacks include pita chips, hummus, and grapes, or a whole wheat pita with avocado spread.

Many people think that working out to lose weight is about eating the least amount of calories and working off the most.  However, calories are needed to maximize the effectiveness of any workout.  According to the Q & A article for msn.com, “Don’t enter a workout hungry. If you start exercising in an energy deficit, your body is likely to preserve fat and perform poorly.”  Athletes, especially, require more calories than the average person.

It is important to stay hydrated before and after exercise.  The best pre- and post-workout drink?  Water, according to one Mayo Clinic article, “Before and during exercise, plain water is usually best.”  Being dehydrated during exercise can seriously hinder what you get out of your workout. The Mayo Clinic says, “Even mild dehydration can drain your energy and make you tired.”

So if you’re thinking of coming to the WTH staff event starving or thirsty: don’t! Great pre-work out snacks including some of the ones mentioned here are available at campus cafes, and will easily help you make the most out of your Zumba experience.

College Cuisine: Strawberry Salad, My Sweet Savior!

by Alyssa Miron, food blogger

In college, it can be really difficult to get the nutrients you need on a daily basis. There are days when everything on your plate is of the same white, yellow, starchy color because nothing else is appealing or available to you. Personally, I will always have a plate of salad at dinner to complement the supplemental vitamins I take in the morning. Unfortunately at the dining hall, there are times I have to shove the lettuce down (or just toss it away) because the leaves are so soggy, which is probably the most repulsive thing I can imagine placing into my mouth. Salads are supposed to be crisp and vibrant, not sloppy!

In addition to being fresh, salads need variety. Whether with a work out regiment or meals, having diversity will help you stick to a healthy lifestyle. This is why I’ll switch up the ingredients in my salads and change up the dressings. There is nothing I won’t give a try. There have been times I’ve used salsa as my dressing to make an innovative taste to get the green stuff down.

Whether you are making salads at home, making them in dining hall salad bars, or are not sure even what the difference between mixed greens and iceberg lettuce is, the salad recipe I’m about to introduce you to will wake up your taste buds to a whole new form of salads. The first time I tried fruit in my salad, my taste buds exploded. Initially I thought, fruits and vegetables are not meant to go together. But restaurants everywhere have mandarin orange or other fruity salads, which transform the vegetables into an instrument that produce sweet, sweet music in your mouth. Adding strawberries to a salad with a light vinaigrette makes me want to sing “Mmmmmm!” And while I’m a vegetarian, I know many people who think that chicken is a great protein you can cut up and add to these fruit salads. Click ahead for the recipe!

Vegan Mac & Cheese

by Jenna Heller, blogger

This recipe is a healthy version of one of my favorite comfort foods. Made with whole wheat macaroni, dairy-free cheese, and an assortment of garlic, pepper, and more; this meal one that any mac & cheese lover can appreciate. If you’re a regular dairy eater, don’t be afraid to test this out! Everyone I’ve ever made it for always begs me for more. Despite it’s healthy nature, the meal is rich, creamy, and everything you’d want from such a simple meal and more.

Anything He Can Do…

by Brittany Fuino, blogger

Ever notice how guys tend to make your efforts to get in shape seem like a piece of cake? Maybe you’d rather just eat that cake than bother keeping up.

That being said, I’ll admit I like being female. It’s awesome. But lately I’ve been noticing that guys are on to something when it comes to working out.  No, it’s not deodorant…we still smell better. But when men want to lose a little love chub, they just do it. Women tend to over think and over commit to too many goals at once (think about how long your list of New Year Resolutions was last year….exactly). Doing this only feeds the cycle of self-disappoint when you don’t hit the gym every day, cut out all carbs and ditch the dessert like you swore you would do.  Pretty soon, the only chub you’re saying bye to is that pint of Chubby Monkey ice cream you devoured after starving yourself all day.  Meanwhile, a guy decides he wants stronger arms and voila—two weeks later he’s cracking jokes about buying tickets to the gun show. How do they do it?!

If this is your life in a nutshell, take a look at these tips from Self on “10 Ways to Lose Weight Like a Guy.” And be rest assured- just because you think like a dude, doesn’t mean you have to smell like one!

Do you use any of these tricks already? Which ones actually work? Share your own tips here!

How to prevent colds and flu bugs this season

by Emily Borgeest, blogger

It’s that time of year, when the world catches a cold. Want to avoid the common cold and flu this year? There are lots of ways to prevent them!

Ten Natural Ways To Stay Healthy This Winter

by Claire McFarland, blogger

More than a billion colds spread across the United States every year, setting off a storm of coughing, aches, and pains. The flu, meanwhile, affects tens of millions of Americans with fever and fatigue each winter. Although it’s nearly impossible to escape the seasonal sniffles, you can take steps to stop these illnesses from knocking you out until the new year. Try these natural methods to keep you healthy and happy during the holidays. Click ahead to find out!

Race and Birth Control: What’s race got to do with it?

by Gina Colonette, blogger

When you head to the gynecologist, you may have a few question in mind when considering a form of birth control. What kind am I going to get? Pill, patch, shot, intrauterine?  And how affective is it?  But your doctors may have some different questions: what’s your race and socioeconomic status? What’s race got to do with contraception? A lot apparently.

Social interactions can help your brain function

by Tory Wolk, blogger

We all go to our friends when we need to talk. We use them to listen to our problems, to bounce ideas off of, and simply to enjoy a conversation. The benefits of talking with a friend, though, depend on what kind of conversation you are having, according to a new study at the University of Michigan.

Talking to a friend for only 10 minutes about something casual, like going shopping or your favorite TV show, can boost your working memory and self-monitoring, thus enhancing your performance on cognitive tasks like problem-solving. This is the same kind of boost your brain gets when you try your hand at a crossword puzzle.

Researchers explained that when you interact with others you automatically put yourself in their shoes, thus improving brain performance.

In the study, 192 undergraduate students participated in an experiment. The students talked to one another about an assigned topic, and then tested to see how their performance was affected.

Even though casual conversation can improve some brain functions, other functions are not affected. No matter what social interactions you have, your general knowledge and the speed at which you process information will not change. The researchers also discovered that when the conversation revolves around some sort of competition, there are no extra benefits to the brain.

These results can be used to improve performance on certain tasks. Before a big test or a debate, chat with a friend. There is finally scientific proof that social interactions are not only fun, but actually help us think better.

Crazy Colleen: Trusting Therapy

By Colleen Baker, mental health blogger

 

At this point in the semester, I have written about all of my mental disorders and issues. I’ve welcomed you, the readers, into my thought process and have told my story. Throughout this route, I have also ended every personal post with a tidbit about reaching out for help and seeking counseling. So, if you haven’t figured this out by now, it is rather clear where I stand when it comes to therapy. I say, not as a licensed medical professional or doctor in any way to prove my thoughts—just a long time sufferer turned believer, therapy is one of the greatest treatments for the soul, body and mind—for everyone, at any stage in their life. I suggest doing it every week, every other week, every month, or even just when you need a pick-me-up. There is nothing better than being able to sit with a professional who has literally heard it all and spill your guts.

Cheers and Jeers

by Laura Jungreis, blogger

Cheers to…

Researchers at York University, who have harnessed the luminous cells from jellyfish to help diagnose some cancers.  Scientists working for the Yorkshire Cancer Research Laboratory found that the green protein that allows the jellyfish to glow in the dark can target cancer cells deep within the human body that might otherwise have gone unnoticed.  Earlier diagnoses might be possible.  Read the full story here.

Chocolate, which might help keep your heart healthy, according to a new study.  Women in the study who ate more chocolate were found to be 35 percent less likely to develop heart problems.  Chocolate has previously been thought to help women avoid cardiovascular disease, coronary heart disease and stroke.  Read more about the possible benefits here.

Jeers to…

Brave Farms Cheese Factory, whose Dutch Style Raw Milk Gouda Cheese has sickened 25 people so far with E. coli.  Costco has been distributing the cheese in stores in Arizona, California, Colorado, New Mexico and Nevada.  Other Brave Farms products seem to be safe, but the source of the E. coli is still under investigation by the FDA.  Get more details here.

Fast-Food Restaurants, who are targeting children more than ever.  Studies show that the industry spent over $4.2 billion in 2009 in marketing and advertising, despite promises to cut back.  There are 21 percent more ads on television today for fast food chains aimed at preschoolers than there were in 2003, and slightly older kids see 34 percent more ads.  Regulatory action may follow soon.  Read more here.

Crispy Kale Chips

by Brittany Fuino, blogger

As a self-appointed heath nut, I’m used to liking foods my friends and family find strange or have never heard of.  The dialogue between us usually goes something like, “What’s that?…Oh…interesting.” I’m used to it. At this point in my life I’m not trying to be like those moms who sneak veggies in their kids’ meals— I cook people what they like, which is often different from what I make for myself.

That being said, I was baking kale chips the other day when my roommates asked me what I was making. I was prepared for the raised eyebrows when I offered them some to try. Boxed mac ‘n cheese lovers can be tough critics of healthy foods, I’ve learned. Miraculously, though- it was a hit! I think my jaw literally dropped open- this was exciting for me!

So, now that I have the approval of my picky roommates, I figured it would be safe to post my recipe for kale chips.  They have a light, crispy crunch from baking and will satisfy your salt tooth when you’re craving junk food munchies like chips.  Naturally low in calories, kale is also loaded with cancer-fighting phytonutrients and heart healthy antioxidants, and is a good source of fiber, Vitamin A, and beta-carotene (to name just a few nutrients).  By cooking kale you’ll reap the health benefits of this powerhouse veggie even more than by eating it raw. Click ahead for the recipe!

This or That: Chips and Quacamole

by Anneli Lambeth, blogger

Chips and Guacamole are delicious, yet can be one of the worst choices for appetizers at your favorite restaurant. This guacamole recipe is a great healthy alternative to the Chili’s guacamole recipe!

Friday Links

by Marcy Franklin, Online Editor

Happy Friday! Check out the links below to get the latest (and quirkiest) health news.

Prepare to be grossed out if you’re still smoking by 2012: the FDA has unveiled graphic new labels for cigarette packages, including pictures of diseased lungs and corpses. Studies say that adolescents (or 3.4 million teenagers) are less likely to smoke after seeing the picture warnings, rather than text labels. (New York Times)

Ever feel exhausted trying to do a million things at once? It may not just be your hectic schedule causing you to feel fried. Studies have our ability to multitask is deteriorating, thanks to our computer habits. The constant switches between emails, video chats, and Internet sites are literally melting our attention span—yikes. (MSNBC)

If you’re like me and have a serious love for Cherry Garcia ice cream, you may be addicted to the starches in it. Scientists are studying the affects of amylase (an enzyme in your saliva that breaks down starches into liquid) to figure out why people love foods like ice cream and chocolate so much. Turns out, the more amylase you have in your saliva, the quicker your enzymes break down starches—making you eat that entire carton of ice cream. (Wall Street Journal)

Four-Loko lovers, beware: The University of Rhode Island, plus the states of Washington and Michigan, have banned the popular caffeinated drink. No surprise there— four students at Central Washington University had BAC levels from .12 to .35 percent, nearly four times the legal limit. (Boston Globe Herald, Wallet Pop)

Yes, the Couseling Center—and it’s not what you think!

by Ashley Wandishin, blogger

Syracuse University Counseling Center

“Oh, you’re going to the Counseling Center?” What’s wrong with this person? Are they secretly hidng a huge skeleton I don’t know? Or, is there someting seriously wrong I don’t know about? The answers could be ”yes” or could be “no.” But I do know that the Counseling Center is not an insane asylum, hence it why it’s called the Counseling Center. All problems big or small are welcomed there, with a variety of qualifed conselors to assist you. The center even has free tea!

If you are contemplating going to the counseling center—go! Your friends don’t have to know; the center ist all private, and confidentiality is a high priority. I’m letting you all know that the Counseling Center is probably one of the biggest untapped resources at Syracuse University. If any of you or your friends are stuck in a sticky situation or going through a diffiicult time , I encourage you all to head on over down Walnut.

Trust me, I’ve walked down Walnut Ave. to the Counseling Center and it wasn’t as scary inside. My biggest complaint is the corny jazz music they play in their lobby. If you want to know more, head on over to their website at http://counselingcenter.syr.edu.

In The Gym: Kevin Ware

by Lauren Teng, blogger

Students at the gym do them all the time in a variety of different ways, but senior broadcast journalism major Kevin Ware shows you how to get the best results with your oblique workout.

First off, it’s not all about how much weight you’re holding and how fast you’re doing these side crunches.  In fact, there is a tendency when going faster to shorten the range of motion that limits the strength and definition of your oblique muscles.  Kevin notes that on the way down, slowing your pace creates a resistance exercise quality that works through to your pelvis and adds a flexibility dimension.  On the way up, because of that greater range of motion, it requires more work to return to the neutral position.  Your enhance your workout more this way, rather if you’d resorted to those short, quick crunches you often see people doing.

Here’s the break down: Kevin adds weight to his exercise by using a 25-pound kettle ball, but if you’re looking to just tone and define the weight isn’t absolutely necessary. Start by heading over to the padded apparatus and adjust it so that when standing on the platform sideways, the top of the pad hits at your hip.  Imagine again that straight line of energy traveling from your tail bone up through your back, cervical spine and top of your head.  As you press your shoulders down parallel to match your hips, engage your core and lower your upper body from the hip allowing the free arm to make a line perpendicular to the floor.  Kevin does a three count lower and then exhaling comes up.  Do 15 sets then switch to the other side.  Kevin does three reps.

This or That: Holiday Edition

by Anneli Lambeth, blogger

(Courtesy of liveoakrx.com)

So the holidays are coming—the red Christmas cups are out at Starbucks, you have an urge to blast “Have Yourself a Merry Little Christmas” by Mariah Carey, and you’re dying to make that Hanukkah wishlist. But the holidays can be a dangerous time for eating habits.  Thanksgiving faces us with a large meal, and holidays parties provide dozens upon dozens of holiday cookies. Soo we need to look at way to enjoy these parties without gaining 15 pounds! Here are some ideas I found in my recent issue of Runner’s World Magazine:

WTH Event Tomorrow!

Don’t forget WTH’s awesome speaker tomorrow! Come hear from Gina Roberts-Grey, an accomplished freelance health writer, about health and freelance journalism!

When: Tomorrow, 11/16 at 6:30 p.m.

Where: Miron Room (Rm. 303, Newhouse 1)

Who: Everyone!

Hope to see you all there!

Sugar-Free Apple Zucchini Bread

by Jenna Heller,  blogger

Apple zucchini bread, the perfect end of Fall treat. This is a recipe I came up with and have been  meaning to try out for quite some time. I love experimenting with baked goods and I’m thrilled that this turned out to be absolutely delicious. Due to the success of this scrumptious loaf, I decided to share it with you all. It-s great with your morning coffee or as an après dinner dessert with tea. Hope you all try it out and enjoy! You’re going to need…

Sweet Potato Pie: A sweet treat fills you up on vitamin A

by Brianna Quaglia, blogger and Social Media Chair

With the holidays creeping closer and closer like the crazy ninja cat on Youtube, you’re probably thinking more and more lately about what you eat and how much you’re eating, like me.  However, not all holiday food needs scrutinizing.

One of my favorite holiday meals is a mashed sweet potato casserole that my aunt makes. She mixes cinnamon and brown sugar with the mashed sweet potato, pouring it in a casserole dish, then burying the concoction in marshmallows until the potato is no longer visible.  She cooks it until the marshmallows are golden brown and the potato is heated through—then I devour it!

Now I may be justifying my holiday pig-out session, but sweet potatoes actually pack a bunch of nutrients that are good for you.  Phew! My favorite dish isn’t just empty calories…

The importance of ZZZ’s

by Emily Borgeest, blogger

Sleep is an essential bodily function, just like breathing the air, eating, and drinking water. Without sleep, your body cannot function properly, and you will experience difficulty performing daily tasks. The problem with this essential bodily function, however, is that many people have trouble falling asleep at night, and others that can easily fall to sleep, do not allow for enough sleep.

People tend to go nonstop all day (especially women) and they don’t stop until their head hits the pillow. Even though sleep comes easily for many people, they will awaken after only the bare-minimum hours of sleep. This is because the mind doesn’t really stop. Within seconds of awakening, your mind goes right back to thinking of what you have to do, and planning the next move.

Stress can negatively impact your sleeping. In addition to stress, watching television before bed, as well as drugs and alcohol, all affect sleep. Caffeine and nicotine will detract from your sleep: caffeine stays in your body for up to fourteen hours and increases the number of times you are likely to wake up throughout the night. Nicotine also will cause uneasiness during sleep. Some people believe that alcohol will make you sleep better, but that is true only for a short period of time. Alcohol may make you fall asleep, but it will end up causing you to wake up several times throughout the night and will disturb your sleep.  It causes you to sweat, have intense dreams, and can cause headaches. These disturbances in your sleep are what cause you to feel hungover the next day.

Are you one of these people who experiences difficulty sleeping and don’t sleep enough? Don’t fret; there are several steps you can take to improve your sleeping habits. For tips, click ahead!

College Cuisine: My contribution to the Burrito Bowl Lord

by Alyssa Miron, food blogger

It’s not hard to notice the new food craze in Syracuse. Unless you’ve been living underneath a biology textbook for the past few months, you would know that Chiptole has graced Syracuse with its new location on Erie Boulevard. Now, I never grew up with a Chipotle, so when my friends introduced me to this Mexican chain restaurant, I enjoyed every bite but wasn’t sure what the big deal was.  I’m also a vegetarian, so upon tasting my first burrito bowl I noticed nothing particularly amazing about it. My friends convinced me it I was crazy and told me should have tried it with the meat. Supposedly it’s the type of food that the food grows on you overtime until it turns into a full-on religion—all it gave me was a terrible stomachache.

This week’s recipe is for all those Chipotle fans that wait 40 minutes in line just to put in your order for your burrito on a busy weeknight. I chose a recipe that doesn’t compete with its menu (because their cult following would probably revolt against me and the blog). Instead, I did a healthy inspired black bean dip that can satisfy your Mexican cravings on days you can’t get your crispy tacos with tomato salsa and extra cheese. With only 17 calories, 3 grams of carbohydrates, 0 grams of fat, and only 53 grams of sodium per serving, this lively dip can be enjoyed with no guilt. This recipe can be covered up and refrigerated for up to two days.

So I guess I’ll let you get to it. ¡Buen apetito! (I knew three semesters of Spanish would come in handy.) Click ahead for the recipe!

Cheers and Jeers

by Laura Jungreis, blogger

Cheers to…

Cranberries, the berry scientists are calling a super fruit.  Not only are cranberries packed with infection preventing vitamin C, recent research has shown that cranberries contain a compound that keeps bacteria like E. coli and staph from sticking to our cells.  Compounds in the berries also fight again inflammation.  Read more here.

Sanofi-Aventis, a French pharmaceutical company, whose dengue fever vaccine is closer than ever to being approved.  Although dengue fever is not so common in the U.S., countries in the tropics consider it an epidemic.  Over the summer, Honduras declared a state of emergency due to the high number of dengue fever cases reported.  Other companies, like GlaxoSmithKline, are developing vaccines as well.  Get more details here.

Jeers to…

New Braunfels Smokehouse, who is recalling 2,600 pounds of ready-to-eat turkey breast.  According to the U.S. Department of Agriculture, the meat likely contains listeria monocytogenes, a bacterium that can cause fever, headaches, stiffness, nausea and even death.  The Texas based smokehouse has distributed the turkey all over the nation through Internet and catalogue sales.  Read more here.

Garnier, for falsely advertising that its face wash could detoxify the skin by removing toxins.  After conducting experiments, scientists found that these “toxins” were nothing more than dirt, makeup and skin oils that would be removed by any scrub.  In fact, many products that promise detoxification can’t deliver.  The detox claims, scientists say, are meaningless.  Read more about the detox myth here.

Mental health benefits from exercise

by Tory Wolk, blogger

Regular exercise has undeniable benefits, though some are less obvious than others. In addition to the physical perks of exercising, you can improve your mental health too.

A new study in Norway discovered that exercise can prevent symptoms of depression, though only when it is performed during leisure time. People who engage in physical activity at work, such as construction workers or other jobs that include heavy lifting, are no less likely to become depressed. In order to fight depression, exercise has to be a separate free-time activity.

You may think that walking up the hill to class is exercise, and will in turn improve your mental health. The study shows, however, that there is no significant mental benefit to this kind of activity. More beneficial would be a yoga class, a game of football, or a run around campus.

The study also found that any level of activity can prevent symptoms of depression. More than 40,000 Norwegians were questioned about their physical activity and any symptoms of depression. Researchers found that the more time people spent doing physical activity, the less likely they were to become depressed. Interestingly, the intensity of the exercise did not seem to make a difference. It did not matter if the participant broke into a sweat or got their heart rate above a certain number; any exercise had the fighting change against depression.

Researchers also found that exercise is more effective in improving mental health when it is done with a friend or two. This may explain why physical activity at work does not have the same benefits as physical activity during free time.

So to avoid symptoms of depression, especially during the cold winter months when people are most vulnerable, start an exercise routine with a friend. Taking just half an hour three times a week to work out can have huge mental health benefits for you and your friend.

Crazy Colleen: Silly Stress

by Colleen Baker, mental health blogger

I feel like this week is insane for everyone around here, so here’s a little pick-me-up, “you can do it!”, stress-relieving post for you:

I am currently pretty sick. Yesterday around 5:30 p.m. while sitting in my counseling class, it hit me like a sharp wave. My head pounded, my body shook with  the chills and it felt as though every joint and muscle in my body was aching. I generally felt as though everything was hazy and I was on another planet. Know the feeling? Now let’s look at the past couple of days: five or six hours of sleep a night, a full and insane schedule, and exams or assignments hanging over my head…and for Crazy Colleen, anxiety is just bound to be a part of all that. My body is simply crying out for help!

Twitter takes on sexual health

by Gina Colonette, blogger

There are many online outlets to get sexual health information from, but what about social media? Now you can use Twitter to update yourself on sexual health news and entertainment, oh joy! Click ahead for the best Twitter accounts (and a hilarious take on social media and sex). 

Naturally Stress-Free During The Holidays

By Claire McFarland, blogger

From a stress-fighting diet to various anxiety-relieving exercises and even aromatherapy, there are many natural remedies to fighting the angst of the holiday season. Prevent an overwhelming break by trying these simple, effective tips and find that shopping, eating, and family gatherings become a whole lot easier. Click ahead to find out how to keep your holidays stress-free!

Friday Links

by Marcy Franklin, Online Editor

Happy Friday! Check out the links below to get the latest (and quirkiest) health news.

On a general note—WTH is taking next week off and will not be posting new posts. But we wish you all a safe and Happy Thanksgiving!

Ladies, you might be proud of yourself that you can outdrink the guys in your life. But the aftermath of binge drinking affects men and women very differently—and your health may be at risk. New research that studied the effects of alcohol on women for decades has found women who binge drink are more prone to liver damage, brain damage, heart disease, and breast cancer. The reason, scientists say, is that women metabolize alcohol differently because of a higher percentage of body fat and less water in their bodies. (MSNBC)

Are you addicted to Facebook? Be careful if you’re prone to asthma attacks—new research from Lancet University has found that the social stress from stalking your ex on FB can trigger attacks. Doctors say they are seeing more stress-induced asthma attacks in young people (MSNBC)

Not only has San Francisco banned toys in Happy Meals, the city has gone even further—an attempt to ban male circumcisions. These “intactivists” say the find it unlawful to circumcise anyone under age 17. (CNN)

Mourning the ban of Four Loko in New York? Mourn with fellow fans with this video of a Four Loko vigil in Union Square. You read that right. (Huffington Post)

If you’re the cook in your family, learn how to avoid the biggest mistakes in preparing your Thanksgiving turkey. (Huffington Post)

In The Gym: Matthew Ware

by Lauren Teng, fitness blogger

Chest Fly it up like Matthew Ware–Syracuse grad student by way of Alabama–to hit your Pectoralis major, minor, deltoids and biceps.

“If it doesn’t feel right, you’re probably doing something wrong.”

Such is the ultimate law for all you In The Gym’ers out there, dedicated to health and working up a great sweat without the hand holding of an expensive personal trainer at your side.  Your body is yours-—working out and taking care of it is one way to know it and be in touch with it.  If you’re aware of you’re body- when it feels good, when it feels healthy- you’re more prone to treat it well be it through eating better, not abusing it (too much) with alcohol and drugs, and being able to identify illness early on and deal with it accordingly.

Ballet teacher extraordinaire out of Chicago, IL, Fury Gold, always says: “You are not as fragile as you think you are.”  Push your limits, test your boundaries, and know the difference between what is “slightly uncomfortable” (says Chicago Dance Person of the Year Homer Bryant) and what is unsafe.

“Don’t overextend” is the next tip this Alabama boy advises.  Firmly plant your feet one in front of the other and lean with your body weight into the one most forward. When grabbing the handholds, your open arms should be in the plane of your front body—never in the back.  Engaging your core by pulling your lower abs up and towards your spine and the uppers down into your belly button, focus on closing your slightly bent arms together at a straight line in front of your sternum.  Most of the exertion should be coming from your chest muscles, though you’ll feel it in your deltoids and biceps as well.  If you feel like most of the weight is being carried in your back or like you have to bend your arms and pull in using your biceps- lighten your load.  By decreasing the weight you’re carrying you’ll be able to extend those arms and pull them in (imagine wide, quarter circles) using the full breadth of your arms and chest to create lean, and most importantly, flexible, muscle strength.

Take a cue from Ware and be sure to stretch before and after to keep your muscles warm and flexible, and so that the next day if you’re sore it’ll be a good sore in the belly of your muscles and not at vulnerable insertion points.

This or That: Coffee/Hot Chocolate Edition

by Anneli Lambeth, blogger

The weather outside is getting frightful, especially here in Syracuse where we are starting to see the first signs of snow. That means we may be no longer looking for that ice-cold, thirst-quenching soda, but more along the lines of something soothing and warm to fight off that frostbite and cold chill. So many of us may grab a Starbucks or a cup of coffee and hot chocolate from Dunkin’ Donuts. If you’re looking to cut back on calories and fat in your favorite holiday drinks, here’s and idea of a delicious low-cal, low-fat coffee and hot chocolate mix!

Ditch the guilt and get moving!

by Deandra Modica, blogger

It’s the most wonderful time of the year…well, almost. Papers, projects and exams have been piling up as the semester winds down and working out may be on the bottom of your list.  If you haven’t had time to hit the gym in a while, don’t feel bad! You’re not alone.

Don’t be afraid to head back to the gym either. You may be a bit sore at first but your muscles will pick up right where you left off.  Women’s Health Magazine recently brought attention to “muscle memory” and have provided a workout routine and instructional video to help you train your body for life and “jog your muscles’ memory.”

It turns out that if you establish a history of fitness, the initial pain you feel when you get back into a workout routine isn’t as great. The more exercise you do, the more “muscle memory” you develop, and the easier it will be to kick start your future workouts. So put down the pumpkin pie, schedule in a break from your homework (it will help with the stress!), and get moving—your future self will thank you.

In the Magazine: Stretch it Out

by Debbie Letchman, WTH writer

Check out this feature and other great stories in this semester’s What the Health magazine, dropping Wednesday!

Stretching prepares the body for physical activity. Benefits include playing a better game, having a better run and preventing serious injury. Yet, some personal trainers at Syracuse University, say they rarely see students at campus gyms stretching properly before and after exercise.

George Sabotka, head coach of the Syracuse University club gymnastics team and owner of Westside Gymnastics School in Syracuse, recommends stretching for 15 minutes before and after working out. The consequences of skipping a pre-workout stretch could be detrimental, he explains. One of the Sabotka’s gymnasts came in from the cold weather and forced himself right into a split and ripped tendons. Though he was able to work out within two weeks, the athlete’s pain lasted about eight months, Sabotka says.

According to Sabotka, long-distance runners, athletes in track and field, gymnasts and athletes in other sports should all stretch a little differently. Runners should take a few long strides to simulate their workout. Cyclists should stretch all muscles in the legs before spinning their wheels. But, regardless of your workout, all athletes should still make time for a quick full body stretch to prevent injury.

Sabotka recommends the following stretches to target specific muscles before your next workout:

In the Magazine: What’s in the Fall 2010 issue of What the Health

Want a sneak peek of the Fall 2010 What the Health issue?

• To find the best time of day to work out, pick up the Fall 2010 issue located around campus starting this Wednesday. (Look for it at the gym!)
• Tech updates can upgrade your health. What the Health explores new gadgets and technology available at our fingertips in the pages of its next issue.

Don’t forget to grab your copy of What the Health this Wednesday!

In the Magazine: Legal Dilemma

by Rebecca Toback, WTH writer

Check out this feature and other great stories in this semester’s What the Health magazine, dropping Wednesday!

WTH asks the burning questions you want to know about medical marijuana

Before its prohibition in 1937, marijuana ranked as the third most prescribed medicine in the United States. Since 2000, more than a dozen states have legalized medicinal marijuana. It has proven to help patients with cancer, those with AIDS, neurological disorders, inflammatory pains and autoimmune diseases, according to the Genetic Science Learning Center at the University of Utah. What The Health tracked down two Syracuse University experts—Dessa Bergen-Cico, assistant professor in the Department of Health and Wellness specializing in addiction studies, and Maureen Thompson, associate professor of public health—to lay out the facts on medical marijuana.

In the Magazine: What’s in the Fall 2010 issue of What the Health

Want a sneak peek of the Fall 2010 What the Health issue?

 

• Read about the growing number of head injuries in our upcoming issue of What the Health, released tomorrow.
• Recent findings show that five times as many students suffer from anxiety and other mental conditions as did in 1938. Read on about the increase in depression among students in the pages of the Fall 2010 issue.

Don’t forget to grab your copy of What the Health tomorrow!

AIDs Awareness Every Day

by Gina Colonette, blogger

AIDs Awareness month started Wednesday with World AIDs Day. It’s a day for people around the world to come together and recognize the importance of being aware of the prevalence of HIV/AIDs in our society, as well as get tested.

This December, remind yourself why talking about AIDS and HIV is so important—because it has a huge impact on our society. A shocking statistic to prove that?

An estimated 1.1 million Americans are living with HIV—and 1 out of 5 of them don’t know it.

Problem solver: Get tested! There are a number of places in Syracuse that you can get tested for FREE. You can start right here at the university’s  health services. If you are a bit iffy about getting tested at school, call the Syracuse Regional Anonymous HIV Counseling and Testing and they will set you up with a free anonymous testing site.

We (college students) should show a special interest in HIV and AIDs because according to the Center for Disease Control and Prevention (CDC), young people are at a constant risk of getting the HIV infection.  The risk for youth (ages 13-24) of minority races is even more notable. To give you a better idea of the effect of HIV/AIDs on young people, the CDC says in 2004 that 5.1 percent of the people diagnosed with AIDs were young people.

In 2006, the CDC’s latest research showed 73 percent of the new HIV cases were males. The majority of new HIV cases were from men who have sex with men (MSM) and right behind them were males and females involved with high-risk heterosexual contact and injection drug users.

Even if you aren’t a part of the groups described above, you are still at risk for contracting HIV if you:

• Have unprotected sex. Meaning not using  a condom, specifically with anal sex.
• Have multiple sex partners.
• Have unprotected oral sex.

World AIDs day is one day where everyone should be aware, but you can really celebrate this day every day, by being informed and knowing your status. Even if you didn’t celebrate World AIDs Day yesterday, do it today and educate yourself and maybe even someone else.

Females face higher reoccurences of depression

by Tory Wolk, blogger

There are many ways to treat depression: therapy, medication, shock therapy, and more. Many who suffer from depression experience relief after using these treatments, and the depression can go away. New research shows that even after depression goes away in adolescents, it has a high chance of returning, especially in females.

The study was published earlier this month in the Archives of General Psychiatry. Two hundred adolescents between the ages of 12 and 17 were treated for depression with either medication, therapy, both, or a placebo. Those who took anti-depressants recovered the fastest, and researchers predicted that this group of adolescents would be least likely to experience another depression.

Surprisingly, five years later, 47 percent of the participants had suffered another major depression, no matter what treatment they had used originally. The adolescents who had originally recovered fastest were just as likely to be affected again, though those who recovered the slowest had a higher chance of a reoccurrence.

The age of the participant did not seem to be a factor, but there was a huge difference between the reoccurrence rates of girls and boys. Girls are already more prone to depression in the first place, but 57 percent of the girls in the study became depressed again after recovery. Only 33 percent of the boys became depressed again.

Dr. John Curry of the Duke University School of Medicine, the study’s lead researcher, explained that the difference may be caused by the stress that girls face during adolescence. They may also experience more hormonal changes, he said.

Another factor that made the adolescents more prone to a reoccurrence was their level of anxiety. Those who suffered from anxiety were more likely to face depression after recovery.

The research demonstrates that a new kind of aftercare is needed to prevent reoccurrence. The treatments that are in place now do not lend enough support after the depression has subsided, thus allowing the depression to return. The researchers plan to look further into the adolescents who faced another depression, and to look for ways to keep depression from coming back.

In the Magazine: What’s in the Fall 2010 issue of What the Health

Want a sneak peek of the Fall 2010 What the Health issue?

 

• Know how to choose better produce for less. For tips, pick up Fall 2010 issue of What the Health, available around campus beginning today!

• Skip the salt. In its newest issue, What the Health explores the low sodium initiative that is shaking things up.

Don’t forget to grab your copy of What the Health TODAY! Look for it in all the dining halls, dorms, fitness centers and academic buildings.

In the Magazine: Amateur Chefs

by Jordan Clifford, WTH writer

Check out this feature and other great stories in this semester’s What the Health magazine, dropping TODAY! Look for it in all the dining halls, dorms, fitness centers and academic buildings.

No trouble cleaning your plate with these recipes that make a versatile veggie a sweet or savory treat.

Attention amateur chefs: did you know that more than 40 different types of squash exist? These autumnal veggies pack vitamins A and C, potassium and fiber. Just one cup of cooked squash serves up enough Vitamin A to meet your daily requirement. And with many varieties come many delicious dishes. Take your pick of  this winter squash selection: acorn squash, butternut squash, spaghetti squash or pumpkin (Yes, jack-o’-lanterns were once squash, too).

Check out WTH’s One Rock Against AIDS Tonight!

ONE Condoms, What The Health Magazine and OrangeAID have teamed up to draw awareness to HIV/AIDS and raise money for LIFEbeat: The Music Fights AIDS. Come out on World AIDS Day to support this great cause and enjoy great music, door prizes and free condoms.

Get your tickets at www.thewestcotttheater.com today! Doors open at 7 p.m.

Cheers and Jeers

by Lauran Jungreis, blogger

Cheers to…

Steve Ells, the founder of Chipotle, who is looking to open another chain.  The new “fast-casual” restaurant will, like Chipotle, use organic produce that is locally grown and naturally raised meats.  This time, though, the cuisine will be Asian inspired.  Look out for the new eatery in 2011.  Read more about Chipotle’s “food with integrity”.

Hostess, who signed the National Salt Reduction Initiative (NSRI).  The NSRI aims to decrease the amount of salt in packaged and restaurant foods by 25 percent within five years.  This would reduce the overall salt intake of our nation by 20 percent—which is important because Americans consume about twice as much salt as recommended.  Read more about the NSRI and other companies who have signed the initiative.

Jeers to…

Jack in the Box, the fast food restaurant, for introducing the Breakfast Pita Pocket.  The new breakfast option is a whole grain pita filled with scrambled eggs, ham, bacon and cheese.  It packs a whopping 438 milligrams of cholesterol, about 150 percent of the daily-recommended amount.  Get more fast-food news here.

Secondhand smoke, which kills 1 in 100 people around the world.  The Center for Disease Control and Prevention has found that over half of the children in the United States have signs of abnormal genetic activity in their blood resulting from exposure to second hand smoke.  Over 80% of smoking parents do so near their children.  Read more about secondhand smoke here.

Crazy Colleen: Looking back

by Colleen Baker, mental health blogger

I’ve been thinking a lot lately about how different my college experience has been from high school. I’ve seen my disorders become more  under control and have found myself riddled with more joy in this short year and a half than I ever did back then.

High school was  a time of crazy expectations—from myself, my parents, my teachers, my friends and my school as a whole. Being the over-involved, “Suzy High School” as I was so lovingly called, I felt wonderfully busy and respected, but found myself spending more therapy sessions discussing how to be happy with myself for me and not for what others wanted me to be. As choir president, editor of the paper, musical star, etc. I found myself in a constant state of self evaluation, never feeling that I could live up to this title that I was given.

One thing that I loved to do in high school and that set me free from feeling  under surveillance  was write. My mentor, Ms. Lauren Fazzio, gave me the drive and confidence to get everything down on paper. So I wanted to allow my readers to get inside my psyche at the time of my bulimia’s peak, my anxiety’s takeover, and my fears of not making it to the end of my senior year. It was also at this point that I realized who I really was and finally had some level of pride in how far I had come. I entitled this “Me.”

Friday Links

by Marcy Franklin, Online Editor

Happy Friday! Check out the links below to get the latest (and quirkiest) health news.

Could your sexual endeavors be predetermined by your genes? That’s what researcher Justin Garcia at Binghamton University wanted to find out—why some people chase the thrill of uncmomitted sex, and other recoil from it. Turns out, those with a certain type of DRD4 gene (which regulates dopamine receptors and makes you feel excited) “were more likely to have a history of uncommitted sex, including one-night stands and infidelity.” (TIME)

Some mental health disorders, like narcissism, is rapidly becoming extinct. The fifth edition of the Diagnostic and Statistical Manual of Mental Disorders (aka the Bible of mental health knowledge) will no longer include narcissism and five other disorders. Don’t feel too left out, narcissist—we’re sure you still exist. (New York Times)

The New York Times has discovered that bartending is a high-injury profession. Not only do they have long hours on their feet, but can injure their wrists and arms shaking fancy drinks (like all your dirty martinis). (The New York Times and MSNBC)

Good news for guys, bad news for ladies—good looks can help males find a job, while the same inevitably hurts females’ job hunts. A recent study tested out identical resumes, but included a photo with one of them. Resumes with attractive males got a bump in callbacks; while resumes with attractive women got fewer callbacks. (New York Times)

 

In The Gym: Greg Warner

by Lauren Teng, fitness blogger

In The Gym found Greg Warner, a freshman from Connecticut, working out after that 6 to 8 p.m. gym rush Thursday night.  Friend of former In The Gym’er TJ Warren, Greg works out for an hour or two every day and breaks down the hanging leg lift for us.

Get a grip: Grab on firmly to the handholds, but be careful—when you’re hanging, don’t pull down and out of your arm sockets.  Think about pressing down your lats and trapezius while engaging your deltoids, triceps, and biceps to give yourself a nice supported hang.  This will work your upper body and be kind to your shoulders.

Focus low: This is an all-round excellent core workout, but Greg feels it most in his lower abs.  To hit that spot, he says it’s most important to not swing.

In the starting position with your legs hanging down directly under your shoulders, use your adductors to glue your legs together and point your feet through the top of the foot and your toes.  Initiate those abdominals and focus your attention on creating a crease right at your hipbones where your femur meets the pelvis.  By folding there and bringing your legs slowly up to make a 90 degree angle with your body, you’ll be carrying your weight low in your core and will hit those lower abs. At the same pace, return your legs to the starting position, but don’t go past the original 180-degree angle you started with.  If you drop your legs quickly, swing back past the plane of your starting position, and swing forward quickly back up, you’re cheating the exercise by using momentum and not strength.  The slow control is what will work all your abs; take the pace down enough and you’ll even be able to feel which areas are are getting a workout when your legs are at a particular angle.  Use that awareness as a guide to focus on particular areas.

Greg does three sets of 15 at a moderate pace, but draws out the last few for as long as he can.

This or That: Chinese Food Swap

by Anneli Lambeth, blogger

Chinese food is a great go-to whether you’re a busy parent on the run, a large family, or a college student in need of that late night snack in between study sessions.  It’s great because it is fast, convienent, and delicious! But the problem with some dishes is that is can be very fattening.  I know I love sweet and sour chicken and sesame chicken, but these dishes are deep-fried and covered in fatty sauce.

There is a new recipe on hungry-girl.com that is a DIY, healthy version of sesame chicken. So you can not only have fun by cooking it yourself, but also have control of the amount of fat your putting into your body (especially this time of year when it’s easier to put on the pounds from the holidays). Click ahead for the recipe and enjoy!

Exercise your mind pain-free!

by Ashley Wandishin, blogger

Finals are quickly approaching and the workload is certainly not easing up for anyone. Time is of the essence ,and not many of us have time to head to the gym and have a good workout. Physical exercise is great for improving your mental health, but what about mental exercise? Many do not realize that a healthy mind d is a key component to overall mental health. Exercising the mind can improve memory function and prevent dementia later down the road. So while you’re at the library, here are a couple of fun and harmless puzzles websites to surf when you just can’t read that textbook anymore. Who knows, a Sudoku may even help you pass that final!

If you want more, websites like boatloadpuzzles.com offer crossword puzzles and this website, www.websudoku.com, offers a variety of Sudoku puzzles to your liking. Don’t forget the University has free copies of the Daily Orange, the New York Times, and USA Today to get your puzzle fix as well. Trust me—the study break to play a puzzle or two is well worth it.

How to de-stress this winter break!

by Ashley Wandishin, blogger

This may be torture while you’re in the middle of cramming, but here goes— let’s say that finals are over and you’re enjoying your semester break. A couple of days have passed, and bam—boredom hits! Boredom can be beneficial for your exhausted brains, because it makes you relax. But if you’re really itching to go do something, here’s a couple of suggestions that will be great ways to keep up a healthy and stress-free mind:

• Check out a local ice skating rinks, or if you’re in a warmer area, try roller-blading. Not only does this great exercise give you a boost of endorphins but it’s a great date idea for that special someone or a group of buddies.
• Hit up your public library— I know that most of us are living at the library during the school year, but when chaos breaks  loose, the quietness may just be what you need. Curl up on a couch and grab a book; reading keeps the mind fresh, improves your vocabulary usage, and promotes good mindfulness. If you really hate going to the library, take the book (or a movie) back and hang out near the fireplace.
• Host a Board Game Night. What’s better than grabbing that box of Clue and putting your mind to the test? It’s a great way to bond and catch up with old buddies and takes your eyes off the television or the computer.
• Make a difference this break and volunteer at your favorite nonprofit. Sometimes, taking your mind off yourself is beneficial, especially for those of you having a tough time. There are plenty of soup kitchens and food pantries that need extra help and hours during the holiday season. Putting in a little elbow grease is not only good physical exercise, but helps you out mentally.

If any of you have more ideas, post them here and share them with the world. What’s better than sharing during the holiday season? Enjoy and have fun with them!

Seared Tuna Tataki & Grilled Zucchini

by Jenna Heller, blogger

A healthy and delicious meal that’ll cost you less than $10 to prepare—yes, it’s possible! You can buy two 6-ounce  tuna steaks from the frozen food section at Wegmans for only $5.99, throw in some veggies and you’re set. You’ll also need, sesame seeds, soy sauce, toasted sesame oil, lemon, and the essential salt, pepper and garlic powder.

Contrary to popular belief, smoking hurts your mood

by Tory Wolk, blogger

We’ve all seen someone light up a cigarette under stress—maybe you’ve even done it yourself. Smokers may cite stress or anxiety as reasons why they continue to smoke. For whatever reason, smoking is often seen as a way to improve one’s mood.

But if you’re tempted to light up, think again—a new study from the journal “Nicotine & Tobacco Research” provides evidence that this assumption is incorrect. Researchers from Brown University and the University of Southern California studied 236 smokers who wanted to quit. They gave them nicotine patches, counseling, and a date by which they had to quit. The participants took a test of symptoms of depression two weeks before their quit date. Every two weeks the participants checked in and took the same depression test.

At the end of 28 weeks, 99 of the participants never stopped smoking, 44 stopped smoking just for the first two weeks, 33 did not smoke for the first eight weeks of the study and 33 did not smoke for the entire study length.Even those participants who only abstained for two weeks reported better, happier moods when they were not smoking, according to their answers on the depression test. Smokers who never quit were the unhappiest of all the participants. Smokers who quit and stuck with it were the happiest to begin with and stayed the happiest throughout the study.
Christopher Kahler, the study’s author, performed a similar experiment with similar results in 2002. He believes that these findings can be generalized to most people. Kahler defines an effective antidepressant as something that causes depression symptoms to go down, and when it is taken away, the depression returns. He considers the action of quitting smoking to be an antidepressant. When people stop smoking, their mood improves; when they begin smoking again, their mood returns to the same level as before.
Many smokers have continued to smoke because they are worried that quitting will make them unhappy and even cause a depressive episode. But even immediately after smokers quit, their mood already begins to increase. Clearly, the authors of the study believe that in addition to the physical benefits of not smoking, there are mental benefits to be experienced as well.

Sperm facts you didn’t know

by Gina Colonette, blogger

Those little swimmers are more than what meets the eye (or microscope). I’m talking about sperm, not to be confused with semen. They are well known for their job of fertilizing the egg, which of course leads to pregnancy. But how much do you really know about sperm?

Sperm are the male reproductive cells, the little swimmers with a head, mid-piece and tail. Semen is the fluid that carries the sperm through the female reproductive tract.

You don’t have to be a sperm producer to have expert knowledge in this area of sexual health—you never know when you are going to meet someone that will be impressed by your sperm knowledge. Dr. David Shin, the chief at the Center for Sexual Health & Fertility in the Department of Urology at the Hackensack University Medical Center, lists 13 facts about sperm that you probably didn’t know.

Five of Dr. Shin’s sperm facts from FoxNews.com that may blow your mind are:

College Cuisine: This recipe is Latkes fun…

by Alyssa Miron, food blogger

Happy Holidays everybody! While I’d love to say I’m ecstatic for the holidays to finally be here, I’m not going to lie to you. Because I celebrate Chanukah, I’ve been rather cynical about sitting around the library and dorm writing paper after paper, taking test after test when all I’d really like to do is light the menorah and party with my friends singing “Dreidel, Dreidel, Dreidel, I made you out of clay.” Plus, it’s no fun when your friends from home iChat you saying, “Can’t wait to be home for the holidays with you!” when you know they’re referring to Christmas. Sorry, but I’ll be at the movies with family, not Christmas caroling outside your door.

I’m obviously joking around, guys, I love celebrating all holidays, regardless of the religion. The point I’m trying to make is that it’s a lot more fun when Chanukah falls around Christmas time so everyone can celebrate together. But there’s one thing these finals can take me away from…you guessed it. Potato Latkes.

My 90-year-old grandfather used to make killer potato latkes every Chanukah for the extended family and they were always a hit. Recently, he has passed down the torch to my uncle, but the tradition still remains. In fact, we have already planned to make them as soon as all the cousins get back from college for winter break.

You can easily make these delicious treats regardless of when Chanukah ends. They make a great party snack for people of all ages, and they’re not that difficult to do. While Latkes may not be the healthiest snack, I’m a true believer that calories don’t count on the holidays. So take out the frying pan and get started! Click ahead for the recipe.

Crazy Colleen: Relapse

by Colleen Baker, mental health blogger

I would usually love to take opportunities like this to end my blogging semester with a positive closing, finalizing my usual tone of “go get ‘em” and “we may be crazy, but we can do it,” and I will close on that note, but not before discussing the honest truth about the life of a bulimic. There are highs and lows, months that are completely purge-free and healthy. But, there are also months when it gets a little too hard to not give in to the urges.

I’ve been dieting since a little before Halloween. Seeing my sorority family’s pictures made me realize that I may have really let myself “go.” So, I decided to simply “be healthy.” Work out when I can, eat only salads, chicken, and fruit, and watch my overall health. Dieting is clearly rough for me, but I felt strong enough to really go through with it. I went so well for awhile. It has always been my belief that for a sufferer of an eating disorder (more specifically bulimia), that if you maintain a healthy diet full of willpower and lettuce, it is possible to overcome the bulimic urges. This is true, and would have remained true if Thanksgiving never happened.

Welcome back Syracuse!

WTH Online will resume blogging this Monday, Jan. 24, 2011. We’ve been coming up with lots of new stories that we can’t wait to share with you!

Also…

Looking for magazine and online experience? Interested in health?
Calling all writers, photographers, bloggers, graphic designers, publicists, fact-checkers, copy editors, and video editors! It’s time to start planning another edition of What the Health, the student-run magazine that covers all the health issues SU students want to know about. We do it all: fitness, nutrition, wellness, disease, emotional and physical health. We’re looking for anyone interested in producing a real magazine in a comfortable but hard-working environment. (No experience necessary!) Come see what it’s all about at our upcoming general interest meeting. Bring story ideas!

Who: Writers, Photographers, Bloggers, Designers, PR, Fact Checkers, and Copy Editors
What: What the Health General Interest Meeting
When: Monday, January 24, 2011 at 8pm
Where: 340 Newhouse 2

Questions: Please email Kathleen Corlett (Editor-in-Chief) or Brianna Quaglia (Managing Editor) at whatthehealth.magazine@gmail.com for magazine-related questions. To find out more about blogging or becoming a Video Editor (a brand new position here at WTH), email whatthehealthonline@gmail.com.

And as always, use our comment page to let us know what kind of stories you want to be reading in our magazine and at WTH Online!

The ultimate mini-pizza, minus the calories

by Brittany Fuino, blogger

Wegmans might as well start publishing a dictionary, because it really does have the answer to everything…at least in the kitchen. You say an entire personal pissa crust with only 16 calories sounds about as real as Heidi Montag’s face—I say, go to Wegmans!

Head not to the bakery, but to the machine that makes the large corn poppers. The store’s glorified rice cakes make the perfect base for a mini pizza. If you’re an old pro at creating pizza-type snacks with English muffins, swap in these corn poppers for a lighter, crispier treat (and save 80 calories!).

• 1 Wegman’s corn popper
• 1 Laughing Cow Garlic & Herb spreadable cheese wedge
• 1/3 large cucumber, thinly sliced
• 1 or 2 large slices tomato
• 1/4 teaspoon each garlic powder, Italian seasoning
• 1/8 teaspoon each ground black pepper, salt
• 2 Tablespoon grated parmesan cheese

Spread the corn popper with the Laughing Cow cheese.  Layer cucumber slices (they add crunch) around the edge and put the tomato slice in the center.  Sprinkle with garlic powder, iIalian seasoning, ground black pepper, salt and parmesan cheese. Toast in a toaster oven or in a 400* oven until slightly brown. Sometimes I roast garlic beforehand and squeeze it on top using a garlic presser.

Voila—a quick, easy way to cure your pizza craving for only around 100 calories! Thank you Wegmans!

The Guinea Pig: I try, you buy

by Amanda Waltz, blogger

Well, Guinea Pig readers, it’s a new semester— I’ve decided to take this blog in another, more edible direction. Testing out all those all-natural health and beauty products took a toll on my grocery budget, and the looks I got from fellow Wegmans shoppers as I partook of every single lotion in the healthy living aisle weren’t exactly welcoming.

So instead, I’ll be giving my views on all-natural and organic food for the student soul. In other words, stuff you can cook and eat quickly while you’re cramming for mid-terms or on the way to class.

For this first entry, the focus is on TV dinners (or Hulu dinners, depending on your schedule). These microwave meals have a bad reputation, as they’re often high in sodium and preservatives, and low in nutrition. But there are some healthy and affordable options available.

Winter pudge that won’t budge?

by Brittany Fuino, blogger

With temps dipping below zero this past weekend, it wasn’t exactly a warm welcome  into second semester here at SU.  Let’s face it- posting witty Facebook statuses complaining about the weather might get you some sympathy from back home, but Mother Nature isn’t reading them.

To add insult to injury, a study mentioned in Fitness magazine states that the production of a chemical promoting fat storage in the body (ATLPL) nearly doubled in the winter months and dropped back down in the summertime in a group of 18 men and women  My reaction?  So. Not. Fair.  Fortunately, exercising can counter the effects of ATLPL by increasing a fat-burning enzyme called SMLPL, according to the article.

That leaves us with two options to deal with the cold: move or get moving.
Sadly, moving to a Carribean island doesn’t fit into my class schedule this semester.  But knowing there’s a demon chemical in my body that’s causing my winter pudge doesn’t make exercising any easier.  But it does motivate me to fight to be fit—I refuse to let Mother Nature scare me into hibernation!  Here are a few options for you to get moving this semester:

• Online registration for spring fitness classes began on Friday- check out the class schedules here.
• Take a moonlight snowshoe hike February 17th, sponsored by the SU Outdoor Education Program
• Gather a group of friends and start an intramural sports team; hurry though- Spring registration ends soon!

So get up and get moving! Not only will you look better, your winter blues will disappear and you’ll feel fantastic with a hot bod for spring break!

Back To School Blunders: The dangers of big bags

by Claire McFarland, blogger

Are your school bags of the Mary Kate and Ashley Olsen proportions, or are you feeling dragged down by your large textbooks? Check out these six Big-Bag Syndrome cures to help get you through the semester!

Strength

Make sure your workouts include not only the core muscles of the lower back and abdomen, but also the shoulder blades. The “penguin” exercise, proven to be effective by orthopedic surgeon Dr. Neil Elattrache, works both on dry land or in water. Keeping upper arms at sides, elbows bent 90 degrees, start with palms facing, almost touching. Slowly bring both hands out to the side, pressing shoulder blades back as you press them together against resistance; then return to the starting position. Try two sets of 10 repetitions every day for results.

Posture

This is the most important thing to look at when carrying weight on the shoulders. The ideal stance you should aim for is to have shoulders relaxed, back, and down, and not to lean to one side. To see how balanced you are, Elattrache suggests sitting in a chair and looking straight at the wall. Do you have to cock your head back? If so, it means you have some work to do. Sit up straight and put a little arch in your back, and your neck doesn’t have to bend. One way to remind your body of proper alignment is to place a round pillow against the small of your back when you sit. Positive posture habits can help you not only when carrying your books, but also while studying and sitting in class.

Stability

You can improve and stabilize your posture without even thinking about it— try slowly rotating your shoulders while sitting at your desk or watching TV. Do up to 10 repetitions at a time, to both strengthen and help build awareness of tension in the neck and shoulders.

Switch It Up

You can still carry your big bag some times, but try to alternate styles, pack less into it, or carry a smaller bag. Elattrache says there are issues with any kind of bag and suggests not sending yourself into a shoulder rut by carrying the same thing. Variety is the spice of life!

Steady Your Strap

If your bag has a strap that rides diagonally across your body, you’re in luck. This type of bag helps distribute the weight more evenly across your body. When your back is securely fastened, you will not be as likely to hike your shoulder to balance it. Plus, attempt to switch sides to avoid putting more tension on one shoulder.

Pain No Longer Equals Beauty!

Warning signs that you may be on your way to a big-bag injury include an ache in the shoulder blade area and frequent neck stiffness. Headaches and pain radiating down the arm are also symptoms. If you’re noticing these signs, and icing and resting do not help ease your pain, try switching to a backpack to alleviate your pain. If it still persists, grab a very small wallet, your cell phone, and car keys. Kiss your purse goodbye for a day and head for the orthopedist’s office.

 

 

Pleasure is in the Lube

by Gina Colonette, sexual health blogger

Boom! Bam! Boom! Those are the fireworks that will be going off in your bedroom the next time you have sex or masturbate. Just grab a bottle of lube (personal lubricant) and you’ll be on your way to sexual pleasure. It may seem far-fetched, but a recent study done by the Center for Sexual Health Promotion at Indiana University says lubricants can increase your pleasure during sex. 

College Cuisine: Kitchen Necessities for Every College Student

by Alyssa Miron, food blogger

While the Arctic winds and negative degree weather may not excite you to be back at ‘Cuse, there is nothing more warming than seeing all your best friends after a month of break. The first weekend was insane as usual, which was followed by last weekend’s Syracuse vs. Nova game. Evidently half the school is still suffering from a hangover due to the nonstop binge drinking from Friday night to Saturday afternoon. This is only a casualty of getting back into the “work hard, play hard” mentality. So as a result of recovering from this weekend, I’m providing a list of kitchen essentials for those with, or without, a kitchen instead of offering a new recipe. I want everyone to be well equipped in order to avoid those days you open the fridge and nothing is there to eat. Click ahead to find out what necessities you need for your kitchen!

Friday Links

by Marcy Franklin, Online Editor

Happy Friday! Check out the links below to get the latest (and quirkiest) health news.

You may be tempted to crank the heat in the subzero temperatures in Syracuse, but new research from the University College London may have you rethinking your thermostat. The more you shiver and face cold temperatures, the more fat and calories you burn. So if you’re still trying to lose weight, try lowering the heat in your apartment—but don’t freeze! (TIME)

As if it wasn’t hard enough to escape nutrition labels: a new proposal before the federal Tax and Trade Bureau suggests that alcohol bottles start adding nutrition facts. The proposal wants to add calories, carbohydrates, serving size, and alcohol per serving to each new label. (MSNBC)

Ladies, if you’re thinking of cheating on your current boyfriend—a new study from the University of Texas at Austin shows that half of the men surveyed would forgive their girlfriends’ infidelity. The caveat: They would only forgive her if the cheating was with another woman. However, if the situation was reversed, ladies were less likely to forgive their boyfriends if they were cheating on them with another man. (MSNBC)

Remember the days of school lunches in the cafeteria? It wasn’t so long ago for Mrs. Q, a woman working in a Midwest school who blogged about eating school lunches for a school year. Mystery meat aside, she said, not all of the meals were so terrible. (CNN)

 

 

Achoo! Two wacky cures for your cold

by Erica Fisher, blogger

(Coutesy of livelonger.org)

It’s the start of a new semester, do you know what that means? You got it—colder weather, more snow and more runny noses. It is already the second week of school and the snow has been coming down nonstop, which means bringing out the chicken soup and tea.

Although there is no real cure for the common cold, there are definitely a few different things that can help distract you from the scratchy throat and the constant sniff. But if you think you’ve tried everything and your cold still won’t go away, try one of these interesting solutions—

For a nasty cough, pop a piece of chocolate in your mouth. There is a certain chemical in the cocoa found in chocolate that helps soothe your throat (A sweet spot for a sick soul).

A little more on the, to put it nicely, grotesque side is a nice helping of Chinese lizard soup… ::insert gagging face here:: Apparently, putting lizard tails in soup with other spices like ginseng, Chinese dates, and yam go really well together and is a remedy for colds. If you are a brave, willing to try something new, and be adventurous while you are sick then that definitely is the right thing for you.

In the Gym: Justin Placitella

by Lauren Teng, blogger

Welcome back all you In The Gym’ers! It’s been five long weeks since our last installment- I hope they have treated you well.

If you’ve been on your game like law student Justin Placitella from Jersey, coming back means you’re hitting the gym five days a week as opposed to the six or seven glorious times you’d work out in seven days at home.

If, however, you’re like the vast majority of us who took a nice leisurely week to catch up on sleep—and then three more to fill up on home cookin’ and whatever type of oven-baked pizza lays claim to your part of the nation—there’s some not so pleasant catching back up to do.

But be kind to yourself.  Don’t go all out and risk overworking yourself by trying to jump straight back into the routine you had going before.  Give yourself some credit for the toll traveling and readapting to school takes and go easy for a week before kicking it into high gear.

Get your heart going with a challenging but not killer cardio set, and be sure to stretch it out extra well before and after.  Then take a cue from Placitella and start working specific areas of your body again.

Take the triceps—they shouldn’t be too traumatizing after all of those weeks off, and you’ll be able to show off your reclaimed tone quickly (which is more than perhaps one can say for those abs that thankfully have some months before warm weather hits to shake of grandma’s desserts).

Placitella is a fan of tricep rope extensions, but he takes extra measures to make sure he’s hitting the real belly of the muscle.  Working the extension rope from his knees, he avoids the common mistake of carrying the weight in his back instead of his arms.  This position forces him to keep his back straight and his chin up while he pulls his fists from a candle holding position in front of his chest to an inverted V near his hips.  Since you’re rotating your forearms from a position that is perpendicular to the floor to one that is parallel, with your fingernails in line with the ground, you’ll work the full rotation of the tricep muscle which will give you that nice definition that cuts diagonally across the back of your upper arm.

Breathe in through your nose at the starting position, exhale through your mouth while extending.  Work your breath in conjunction with your body, advises Placitella, to achieve a full range of motion and strength.

This Jersey boy does three sets of 10, but adjust accordingly to your ability level.

The most important thing is starting out, not the weight you’re carrying. And if reuniting with the gym proves to be a little more trying than you feel you have the energy for at the moment, keep in mind once you create the habit of working out well again. Your body will  learn to adapt and appreciate it.

Soon enough the gym won’t be as tiring as it is energizing, and as Placitella points out, it is the ultimate outlet for school.  Form the habit of taking a break from working the books to work out your body- and you’ll be back in no time.

You Make Me Happy, When Skies Are Gray…

by Brittany Fuino, blogger

In the summer I soak up sunshine like it’s my job.  Actually, it is my job. I lifeguard. Nothing beats the warm, fuzzy feeling you get from being outside all day.  It’s an addiction with severe withdrawal symptoms when the seasons change to winter.

Severe enough to cause SU students to wear their Ray Bans inside of buildings, because they’ve forgotten what real sun looks like. Severe enough to make them think, “Maybe I should buy that tanning package on Marshall for only $200—steal!”

My cure lies in my nightstand drawer, right beside my embarrassingly frilly eye mask (ironic, since we get no sun).  That’s where I keep my bottle of self-prescribed happy pills.  Prozac, you ask? Oh no no, much better. Vitamin D!

Unlike our ancestors, most of us spend a majority of our day living and working indoors.  That means we don’t get nearly as much sun as we used to.  And sunlight is our main source of vitamin D, since our bodies don’t produce it on their own.  That could be why 78 percent of Americans don’t get enough vitamin D for good health, according to the Office of Dietary Supplements in Washington, D.C.  The farther north you live, the more likely you are to be D-deficient.

The benefits of this vitamin are extensive.  Research suggests it’s helpful in preventing cancer, osteoporosis, and high blood pressure. But the more noticeable ones are awesome, include putting you in a better mood, reducing inflammation (thereby easing muscle aches and pains), and preventing colds and infections, according to Mark Hyman, MD.

It’s pretty tough to get enough vitamin D through food alone.  How much is enough?  The RDAs (Recommended Dietary Allowances) for vitamin D varies by age; for most adults 600 IU is considered to be enough, according to the Institute of Medicine.  Recent research indicates that amount may be too low.  Oily fishes like salmon and canned tuna are good sources, along with fortified dairy products, orange juice, and some cereals.  Three ounces of cooked salmon provides 794 IU, and one cup of  fortified milk contains between 115-124 IU.

Boring stuff aside, what it comes down to is this: We live in the north. We get zero sunshine. Prescribe yourself a happy pill and start popping vitamin D daily, before you buy that $200 tanning package.  Your body and wallet will thank you!

The Guinea Pig: I try, you buy

by Amanda Waltz, blogger

When it comes to chips, double-dipping may be the least of your problems. Salty potato chips already have a bad, but well-deserved, reputation as being unhealthy and not nutritious. Tortilla chips are less greasy and seem better for you, but they’re also high in fat, hydrogenated oils, calories and carbohydrates—even the baked ones still tend to be high in sodium. They only win out because they’re paired with healthier dips (guacamole, salsa)  than their potato brethren (creamy french onion dip).

Luckily, I have found some high quality, delicious all-natural tortilla chips to eat alone or to go with your next nacho platter.

Garden of Eatin’ – Blue Chips (salted and unsalted), $3-4 for 9 oz. bag

My New Year’s resolution is to adopt a low sodium diet - I even signed a petition urging food companies to cut down on the salt they add to their products. It’s great then that these snacks from Garden of Eatin’ come in both salted and unsalted varieties, as tortilla chips tend to be unnecessarily salty. But it’s not the only reason I like them.

I don’t often crave plain tortilla chips. I always have to eat them with something. But the salted variety of Blue Chips stand on their own. They have a great crunchy texture made with flavorful, organic blue corn. They don’t overdo it with the sodium (60mg per serving), so you’re tasting the chip instead of a mouthful of salt.

The unsalted chips are a different story. They’re a little too dry to eat by themselves. However, they do compliment any dish you pair them with, and, like the salted kind, they are sturdy enough to take on anything. These will never break while scooping up hot ooey, gooey queso dip.

The Verdict: A crunchy, healthy good time. Try the unsalted ones with guacamole.

For next week, I’ll be taking on peanut butter, so get your bread and jelly ready.

Five ways to kick winter colds to the curb

Stay tuned each Monday to learn from Healthy Monday, SU’s health initiative!

By Elizabeth Holtan, Healthy Monday

It’s that time of year again, when coughing, sniffling and germs are in the air. If you’re like me— feeling sluggish and on the verge of getting sick— here are a few things you can do to keep healthy when a winter cold is closing in.

Emergen-C: These little packets of vitamins are chock-full of energy-boosting vitamins, namely Vitamin C. They come in several tasty flavors (avoid the Acai berry!) and easily dissolve in room-temperature water. Emergen-C is like liquid perkiness, which happens to have a nice fizzy orange, tangerine or pink lemonade taste. It’ll do wonders not just to wake you up, but also to arm your immune system with awesome cold-fighting weapons.

Electrolytes: They’re an important ingredient in Emergen-C, but you might recognize them better in sports drinks like Gatorade. Electrolytes are essential for the cells in your body to transmit electrical impulses, especially heart, nerve and muscle cells. When you sweat, you lose electrolytes, so it’s very important to replace them. You can buy a big bottle of concentrated electrolytes to add to water or orange juice, and you’ll be amazed at how fast your head and vision clears up if you’re feeling under the weather.

Hot tea: Green tea is a great energy booster, but when you’re feeling sick, it’s good to cut back on the caffeine. Hot water with freshly squeezed lemon and honey does wonders to soothe the throat, but this ancient remedy has great antiseptic qualities as well.

Exercise: If you’re already sick, it’s best to skip the gym. However, getting regular exercise not only strengthens your immune system, it gives you more energy and makes you feel great. Don’t go if you’re feeling symptoms like a fever, chest cold or achy muscles, because your body will end up taking longer to heal. It’s best to stay at home if you have a very runny nose, too, if even just out of courtesy for your fellow gym-goers.

Lysine: Yes, it’s a pill, but wouldn’t you rather take one than suffer through days of looking and feeling miserable? Lysine is an essential amino acid; your body needs it to survive, but can’t produce it naturally. Fish and beans are a great source of lysine, but if you’re staring a cold in the face, popping one of those pills is like giving your immune system a baseball bat to hit those symptoms out of the park. Not only that, taking more lysine lowers the risk of hypertension, which causes heart attacks and strokes. You can buy them in bottles that run around $9; treat your body to some lysine and it will thank you!

Since there’s no cure for the common cold yet, the best we can do is to prevent ourselves from getting sick in the first place. Try thinking of yourself as a car that needs regular maintenance to keep from breaking down and costing thousands in repair work. If you invest a little time in your health, it will pay off. Stay warm and take care of yourself!

Chocolate Waffle Brownies

by Jenna Heller, food blogger

This delicious after dinner treat is sugar-free and extremely easy to whip up. The key to the dessert is a waffle iron; it allows for the brownies to take on an individual style and develop a unique, mouth watering flavor- plus they’re ready in just minutes! You’re going to need…

Sex-ing in the rain

by Gina Colonette, sexual health blogger

If you think the weather outside isn’t affecting your sex life, think again—you may be having a dry spell because of the city you live in. Want to boost your sex life? You may want to consider a move to somewhere like Miami.

The makers of Trojan Brand Condoms conducted a survey, “Degrees of Pleasure,” online of 1,000 men and women. They found that whether a city is hot, cold, sunny or rainy, the weather affects how much sex people are having.

The survey found that 83 percent of Americans rated rain as the best weather conditions to have sex.

For us in Syracuse, it may be worth our while to keep our homes heated at a comfortable 68 degrees. That was reported to be the ideal temperature for sex indoors. And the winner for best temperature to have sex outdoors? Not the 18 degree weather that we are having right now, but a cozy 70 degrees.

Other fun facts about sex and weather according to the “Degrees of Pleasure” survey:

• One in three Americans say sex is hotter when it’s outside.
• Seven in 10 Americans have had sex in extreme weather ranging from thunderstorms to tornadoes.
• Four in 10 Americans have had sex outside on a rainy day.
• One in 10 Americans have had sex in a cold place such as; in a ski lodge, on the slopes or in an igloo (Points for Syracuse!)

People from Miami reported having the most sex (102 times a year) and for the longest time (35 minutes). Spring break anyone? Colder cities like Minneapolis had less sex (64 times a year) and for a shorter amount of time (Chicago 26 minutes). The top three cities where people are having sex no matter how many degrees it is outside:

• Denver- 72 percent
• New York – 71 percent
• Miami/Phoenix – 70 percent

This may be food for thought for those of you moving away from Syracuse after graduation. If you like sex, try to avoid moving to a climate colder than Syracuse—unless you have a fireplace. Fireplaces, the beach and hot tubs were the top places Americans had sex outside of the bedroom.

Don’t let these results stop you from rolling around in the snow with your beau. But not for too long of course, you don’t want hypothermia or frostbite. That’s just not cute.

Happy Sexing!

For more information on the cities where sex is and isn’t happening, click here.

Cheers and Jeers

by Laura Jungreis, blogger

Cheers to…

Walmart, for announcing its plan to make packaged food healthier. Great Value, the house brand, specifically aims to lower levels of sodium, trans fat and sugar in many foods like soup, rice and canned beans. Walmart will also eliminate any extra cost for products made with whole grain and will be lowering the price of fruits and vegetables. Read more about the initiative.

Unilever, the corporation that owns Lipton, for ending animal testing. Lipton tested the effects of their tea ingredients on rabbits, pigeons, mice and rats, and recently came under fire after reports of animal cruelty surfaced. Unilever responded, saying it is “committing to no animal testing for our tea and tea-based beverages, with immediate effect.” Get more details about the animal testing here.

Jeers to…

Girl Scouts, for having misleading information on their cookie boxes. Many of their treats are labeled as having “0 grams trans fat” despite containing some. The FDA allows such a label on products that contain less than 0.5 grams of trans fat. However, the actual amount of trans fat is not required to be disclosed. The Girls Scouts are not alone—Chips Ahoy and Nilla Wafers also claim to have zero grams of trans fat though hydrogenated oils are indeed present. The FDA is under pressure to change its regulations. Read about the controversy here.

General Mills, the maker of Total Blueberry Pomegranate Cereal, for including no real fruit in the cereal. Instead, there are artificial colors, like red #40 and blue #2, and sucralose. Kellogg’s is guilty of the same deceptive advertising. Their Frosted Mini Wheats are available in a Blueberry Muffin flavor, but the “blueberries” are made of sugar, soybean oil and artificial colors. Watch a video about the lack of real blueberries in packaged products here.

Crazy Colleen: Back to the Books Sadness

by Colleen Baker, mental health blogger

(Courtesy of syracuse.com)

We go to school in Syracuse, New York, one of the coldest, cloudiest, snowiest places in the country.  We are all feeling it, but not everyone is saying it—we’re depressed and sick. The holidays are over, the clouds are constantly hovering, and our bodies are trying to fight of the flu, sinus infections, and overall crappiness.

Anxiety increases drinking in teens

by Tory Wolk, blogger

We’ve all heard a friend say something along the lines of, “I’m so stressed, this week was so long—LET’S GO PARTY!” There may be some truth to that statement.

Many college students use drinking as a way to copy with a heavy workload or failed exam. A study in the scientific journal “Alcohol and Alcoholism” has discovered that a strong relationship exists between anxiety and substance use—basically, anxiety and stress do cause teens to drink more than usual.

A Finnish study  looked at the anxiety levels and drinking patterns of approximately 1,000 teenagers. Two years later, the study checked back in with the teens. Sixty-five percent of the participants who drank weekly at the start of the study and had high anxiety continued to drink weekly after two years, while only 55 percent of the participants without significant levels of anxiety continued to drink that often.

The two year follow-up was chosen because the development of the teenagers and changes in their mental health would occur quickly over that time period.

In the past, researchers believed that those with social phobias, like the fear of being judged in public, would drink more frequently than others. It turns out, though, that it is actually the opposite; teens with social phobias would not put themselves in social situations with alcohol in the first place.

One question that the study could not answer was whether or not anxiety has a larger effect than genetics on the tendency to drink alcohol regularly. This goes back to the question of whether the environment or genetics plays a larger role in determining one’s behavior.

The lesson to take away from this study is that anxiety can cause teens to drink more heavily than usual. If you’re feeling anxious or stressed, be aware that you are more likely to want to drink and try to monitor yourself.

Red Quinoa Salad

by Jenna Heller, blogger

This salad is the perfect side dish to accompany a smoky grilled fish dinner. It can also be served as an appethaizer at any dinner party or as a late lunch snack. It’s perfect combination of healthy ingredients allow for a savory flavor to take control. You’re going to need…

What Makes You Happy? Part 1

by Lauren Teng, blogger

Blogger Lauren Teng is on a mission this semester to find out what makes YOU happy.

I don’t know about you but on a daily basis my inner dialogue is pretty prone to complaints and pep talks. “I don’t want to do this,”  “You don’t have a choice,” “It’d be so great to not have to do this,” “YOU DON’T HAVE A CHOICE, check that attitude girlfriend,” “IS MY WHOLE LIFE GOING TO BE DOING THINGS THAT I DON’T WANT TO DO??” “Well…it’ll probably be a lot of that.”

In other words– just like it’s easy to be organized and good-natured when things are going according to plan, it’s easy to be happy and light spirited when what you’re doing is exactly what you want to be doing.  But with the exception of having no schoolwork over winter break or getting a glorious weekend off of work to sleep in, lounge about and get some work done at a leisurely pace, usually it feels like there are tons of things to do, in all directions and at the same time for the entire foreseeable future. So the task is how to not be grumpy mcgrumpster 10 hours into the day when all you’d like to do is sit down somewhere, shut off your brain eat a sandwich, and not have to do anything the rest of the night.

Which brings me to the question: “What makes you happy?”

Green Deals: Organic Shampoos

by Jada Wong, blogger

Looking good may be vain but with a slew of affordable and eco-friendly beauty products on the market, you don’t have to feel guilty for being really really ridiculously good looking. Check out this installment of “Green Deals” for reviews on natural and organic beauty products that won’t break your budget!

Winter has wreaked havoc on my fine hair so I was really excited to try two hair care products this week. Each bottle of shampoo and conditioner was under $10 and were found at CVS on Marshall Street.

 

Product: Organix Nourishing Coconut Milk Shampoo and Conditioner

The initial coconut smell is very pleasant and reminded me of sunscreen and warm weather, but by the time I tested the conditioner, it started to smell a bit sour. I may chalk it up to a quality control issue, but the conditioner was too thick and I couldn’t wait to get the stuff out of my hair.

After washing my hair, I normally wrap it turban-style for a few minutes, shake it out, and let it air dry. But when I let my hair down and tried it whip it back and forth, it just moved like uncooked pasta. My wet hair felt stiff and I couldn’t run my fingers through my strands. After my hair air dried, it was soft but too bad it was also dry, brittle (especially the ends), and was noticeably dull.

 

Packaging and Label:

Similar to Philosophy’s packaging, Organix products have clean and simple packaging. The bottles vary in color depending on the scent but the labels list the product’s active ingredients and benefits. The labels also point out that the products are sulfate free, paraben free, and not tested on animals. The packaging is eco-friendly and made from post-consumer materials, which are all good for the environment, but note that the product isn’t certified organic. The product contains organic ingredients and the packaging eco-friendly, but the product itself isn’t organic.

Verdict: On to the next one

I was hoping for “a trip to the tropics in a bottle,” as per the packaging, but I was just left with bad hair and a bad trip. The brand only uses organic ingredients but doesn’t specify how much of their product is organic and isn’t certified which is questionable, considering its called “Organix.” The product, much like my hair, was also quite a letdown. My tresses felt dry, brittle, and dull – the opposite of what a trip to the tropics should feel like.

Product: Renpure Organics My Pretty Hair is Parched! Moisturizing Shampoo and Conditioner

The bright red and oddly shaped bottle caught my eye (and inevitably my wallet) while I was browsing the hair care aisle. Sadly, CVS only had one moisturizing shampoo and conditioner left so I quickly snagged the bottle, and after giving it a go, I’m really glad I made a hasty decision!

The pomegranate scented shampoo lathered really nicely and I could already feel the smoothness in my hair while I was rinsing the suds. The conditioner rinsed out cleanly as well, and once I had shaken my hair out of my turban, I could already feel and see a difference. I ran a hand through my wet hair and was surprised to see that it didn’t snag or tug at my hair – it literally swept through my strands.

After air drying, my hair was super soft, flexible, and had a nice shine. My hands were still able to get through without tugging. The ends of my hair were not brittle at all; a good indicator that the silk protein and olive leaf extracts had done its job.

Packaging and Label:

The bright red bottle was refreshing against the shelves of white bottles; I was surprised to see it was a natural hair care product.

The labels claim that the products are free of sulfates, parabens, color, and dyes, and are made with “100% certified organic extracts and safe, fresh, natural ingredients.” I’m always partial to these overarching claims so I visited the company website which reiterated the same claim without a seal or certification. Upon closer inspection, unlike the Organix line, Renpure’s packaging isn’t manufactured from eco-friendly or post-consumer materials but is recyclable.

Verdict: Lovin’, Touchin, Squeezin’

My hair smells great, looks touchably smooth, and feels like silk. Albeit the questionable “organic” certification, the delicious pomegranate smell and the results won me over. Once I finish these bottles, I’ll be sure to check out the rest of the products.

Friday Links

by Marcy Franklin, Online Editor

Happy Friday! Check out the links below to get the latest (and quirkiest) health news.

Your toes might be in screaming pain after a night out in stilettos, but your leg muscles will thank you later. Turns out, a new study from California found, that women who wear heels often used their inner and outer calve muscles more, which made them more shapely and toned. Flatter heels can develop “lopsided” muscle development—yikes.

Steaming for your, ahem, lady parts? The craziest new spa trend, called “chai-yok,” is a centuries-old Korean remedy that has been said to reduce stress, help infertility, and reduce infections. We’d rather stick with the vitamins and exercise, thank you. (MSNBC)

Syracuse residents have more to worry about than just freezing in the snow this winter. Your eyes can take a beating from the sun’s rays on the white snow, says the New York Times. Remember to pack your UV-protective sunglasses in your bag as you head out the door. (New York Times)

Pumped up for the Superbowl? Or just the ads? Be warned when you tune in to those million dollar commercials; studies say that ads for junk food and drinks can trigger your desire for sugary snacks. (CNN)

In The Gym: Lyndsay Hollis

by Lauren Teng, fitness blogger

Alright already, enough is enough! It’s time to get back into gear, full force. The best way to do it is to shock your body—carefully, of course.  Try out some new exercises that combine the full body with cardio. You may be surprised not only how sore you are the next day but also how quickly you feel results.

Take Lyndsay Hollis’ amped up take on mountain climbers.  She does your conventional knees to chest exercise from the plank the position, but she ups the difficulty by using a Bosu ball. This is the piece of equipment that looks like half a stability ball with a flat black surface.  By holding on to the sides of the Bosu ball with the flat surface facing up to you, the rocking that will inevitably occur will seriously work your core and arms as your calves and quads are going.

Keep a slight bend in your elbows, keep your shoulders entirely over where your hands are, and think about pulling down your shoulders and lats back and down towards your center.  This will help you avoid hunching as you become fatigued—something that will not only lead to tension and pain the next day but also injury.

Be aware that because of the slight angle at which you’re ‘mountain climbing,’ there will a more concentrated pressure put on your Achilles tendon. Warm up by walking on the treadmill and working up a sweat and be sure to stretch out your calves well before and after the exercise.

Hollis does three sets of 12 mountain climbers—that’s a right-left-right pattern friends, not a single stride. Good luck on your climbing endeavors!

Super Bowl, Super Foods, Super Healthy

by Claire McFarland, blogger

Most of us know the traditions of Super Bowl Sunday: chips, dip and the occasional keg tap. Has your Super Bowl Sunday menu have you you feeling sluggish and guilt-ridden, rather than energized for the week? Let’s go through a ‘game plan’ so the next time you’re watching the big SU game or the Super Bowl, you know how to handle these scenarios and apply these simple substitutions to ward off feeling too hungry, too full or too slow the next day.

Situation #1: You’re at home watching the game. You’re a little hungry, but it’s not quite mealtime. You need something to take the edge off. A salty, crunchy, bite-sized snack is in order. The first thing that comes to mind is grabbing a few handfuls from the bowls of chips laid out on the coffee table.

Game Plan: Instead of the heavier, often fried potato chips and dip, opt for some popcorn! Air-popped (not microwave) popcorn is a whole grain, so there is your fiber. Let’s face it: No one wants to eat popcorn without that yummy butter flavor. Before you melt it down, consider using a butter alternative or experiment with topping your popcorn with black pepper, paprika or another spice instead of salt. This is the perfect healthy snack that will satisfy your crunch craving before dinner is served.

Situation #2: Half time approaches and the rest of your friends arrive with casserole dishes and pre-made SU cookies. Everywhere you turn there are carbs: between the creamy broccoli bake with onion strings and the cheesy penne, it can be difficult territory to navigate.

Game Plan: Everything is great in moderation! According to the Mayo Clinic online, everyone needs a certain amount of protein, carbohydrates and fat to have a healthy balanced diet. Try picking up a smaller snack plate and spooning a lesser portion of each dish. For dessert, check out the serving size and try to stick with that. This way, you get a little bit of everything without feeling stuffed or deprived!

Situation #3: Game’s Over. If you’ve hosted a Super Bowl party or a SU watching party, you may have leftovers that could fill your cabinets for weeks. Although most of them will stay fresh in the fridge or tied with a twisty, consider clearing out the clutter and feeling better as a result!

Game Plan: Make sure your guests go home happy. Try to send everyone home with at least the dish they brought, if not more. The chips and snacks can be divided into little bags for party favors that guests can bring home. If all else fails and everyone refuses due to a sugar-induced coma, try bringing the leftover bags of chips to a local food drive for those in need. For your good deed, make sure to keep one or two of those basketball cookies!

Sweat, Baby, Sweat

by Brittany Fuino, blogger

Bloodhound Gang may have been on to something when they wrote this song—at least with the sweating part, that is. A study in Experimental Physiology says that men are more efficient than women at sweating when they workout, thanks to more testosterone, which increases perspiration.  Think the guy sweating bullets on the treadmill next to you is way out of shape? Not so much. The more fit you are, the better your body becomes at sweating (and the more of it you do).  It’s your body’s way of cooling you down during a tough workout.

If you find yourself feeling self-conscious about  getting hot ‘n heavy at the gym, don one of these bad boys and become a fashionable sweater. ViewSport’s shirts use “sweat activated technology” to reveal a hidden message that only shows up when you sweat and get it wet.  They can even be custom designed for sports teams! While you can’t get these shirts at the SU Bookstore just yet, they are coming out soon!

Braving exercise outdoors

By Jess Leeds, Healthy Monday

I think we can agree that when the cold weather hits, motivation to exercise outside dramatically decreases. Instead of chills, chapped lips and a wind-burned face, most of us prefer to hit the gym. For those brave souls who stay loyal to outdoor workouts, here are some tips and ideas to stay healthy while facing the cold.

Dress warmly. If you’ve gathered enough motivation and courage to go outside, it is crucial that you dress appropriately and insulate yourself. Throw on at least three layers: on the bottom a thin fabric that will allow sweat to evaporate; in the middle ,a thicker shirt and long pants; and on top a breathable, wind-resistant jacket. It is also important to keep your head, hands and feet warm with a hat, gloves and thick socks. The beauty of wearing multiple layers is that if you get too warm, you can just take off a layer to cool down.

Warm up. With the weather being so cold, it is extra important that you take time to warm your muscles to avoid strain and injury. It is perfectly okay (and probably more comfortable!) if you warm up your muscles by doing jumping jacks or jogging in place indoors,  and then start your workout outside.

It’s okay if you don’t break a sweat. Because of the low temperatures, you are less likely to sweat as much as you do when you go to the gym. In fact, it’s better for you if you don’t sweat when running in the cold so that you don’t catch a chill!

Undress slowly. Once you are done with your workout, give your body time to adjust to the indoor temperature. Consider doing your post-workout stretch indoors to cool your body down before taking the layers off.

Not a fan of running? That’s okay! The wonderful thing about Syracuse is that there are many outdoor exercise options. For example, you can ski or snowboard at Labrador or Toggenburg Mountains. You can also look into cross-country skiing at Greek Peak or Bear Swamp. Shoveling is great exercise as well!

Don’t forget that if you don’t have the energy to fight the bitter cold, there are plenty of gyms at SU and in the surrounding areas that you could work out at. Just remember, it’s important to take care of yourself and keep active for your health.

Healthy Monday is a national movement of people and organizations who commit every Monday to the behaviors and actions that will end chronic preventable disease. Connect with us on Facebook and Twitter for tips, program updates and contests!

More college freshmen dealing with mental health problems

by Tory Wolk, blogger

(Courtesy of Psych Digest)

The first year of college is stressful for most students; we can all agree on that. But in recent years, studies have shown that college freshmen are reporting lower levels of emotional health than ever before.

UCLA collected responses from over 200,000 college freshmen from around the country about their emotional health. Only 51 percent of the students reported that their mental health was above average, an alarming 3.4 percent drop from last year’s survey. Though both male and female students expressed low emotional health, there were significantly more female students that reported stress and other problems.

Mix’n Elena: Arugula and Pear Salad

by Elena Tsonos, blogger

(Courtesy of myrecipes.com)

Often find yourself dodging the salad bar at the dining hall? Or do you avoid making salad altogether at your apartment? When you head home for break, do you stick to eating comfort foods, like potatoes and corn, with your sirloin steak instead of eating leafy greens? Well then, am I about to broaden your horizons!

Although many people know the health benefits associated with eating vegetables, they often avoid fitting these nutritious and fiber-full foods into their diets. While some dislike eating vegetables all together, others may find themselves bored with their routine salad recipe, which might consist of iceberg lettuce, grape tomatoes, cucumbers, shredded cheddar cheese, and ranch dressing. Why not spice up your life with a new mix?

Nothing satisfies my appetite more than an interesting and tasty salad. Sure, I could reach for more bland vegetables such as the routine instant mashed potatoes or iceberg lettuce mix, but where’s the excitement in that? For the purposes of this blog, I will provide you with a different salad recipe every week. Mix up your life a little and try them out! Seriously, what’s the worst that could happen? You may find a mix that you like!

This week’s salad recipe was featured by on 30 Minute Meals with Rachel Ray. Click ahead for the recipe! 

Restaurant Raves: Empire Brewing Co.

by Maya Kosoff, blogger

Blogger Maya Kosoff will be reporting on the diverse restaurant scene in Syracuse; check out her posts each week to plan your weekend date!

A meal for two for less than $30, prepared almost entirely with vegetables and herbs from a Cazenovia-based garden? It sounds too good to be true, until you visit the posh underground Empire Brewing Company.

In a restaurant where everything (even the astounding selection of beer and the live entertainment) is locally produced, the name of the game is transparency—literally. When you sit down to eat, you can see through the windows separating the restaurant to the copper brewing equipment Empire uses to produce its own beer. You can also see the chefs in the kitchen, preparing your food literally in front of your eyes.

Innovation is in no short supply at Empire. Starting with the appetizer menu, Empire boasts a diverse array of food, including blue corn bread with maple butter, baba ghanoush, and “sweet fire,” which is andouille sausage roasted with brown sugar & molasses.

The exposed brick walls and close proximity of the tables in the restaurant give it a cozy, yet not uncomfortable, feel. The wait staff is accommodating, friendly and knowledgeable. Quite possibly partially due to its bar, the clientele is rarely anything other than talkative and affable.

The fare at Empire can best be described as American. They have an extensive burger menu, large plates (including steak, southern fried chicken, chimichangas, and jambalaya), and sandwiches (including a new twist on a classic: a grilled meatloaf BLT, which includes locally ground beef, sausage and bacon, with melted cheddar cheese and chipotle mayo).

While you may have to wait an agonizing 45 minutes for a table, Empire is a great restaurant to try on the weekend with a few of your friends, or even for a date. With a menu including gluten-free and vegetarian options, and a rotating list of daily specials, there’s a little something for everyone at Empire Brewing Company.

Empire Brewing Company is located at 120 Walton Street in Armory Square; empirebrew.com.

Allergic to Love/Sex

by Gina Colonette, blogger

First date or first time, Valentine’s Day will be extra special this year. The good thing about the wintertime is you don’t have to worry about your allergies, right? Wrong! Here are some allergies to discuss with your partner before you plan a sexy date-turned nightmare.

Kiss of Death

Food allergies can quickly turn into kissing allergies this V-Day. If your beau thinks he is saving the day by eating all the nutty chocolates, make sure he doesn’t kiss you right after—even if he brushes his teeth. You may run into a case of swollen lips and throat, rashes, hives, itching, and wheezing. **Muah** Happy Valentine’s Day?

Solutions:

• Have your Valentine avoid eating the food you are allergic to all together.
• Have a 16-24 hour break in between eating and kissing (long time, I know), says allergist Sami Bahna, MD, ACAAI president.
• Make sure you both brush your teeth during this break.

Condom Problem

Not latex?! Yes, good ol’ latex can cause redness, hives and itching down there if you have an allergy. That’s no fun, and neither are the cold-like symptoms that may tag along with this allergy. Your neighbors will be asking you to “keep the noise down” because of your coughing and wheezing, not your boisterous sexing.

Solutions:

• Avoid all latex products.
• Use a polyurethane or lambskin condom.

Lubricant, No, No’s

Many lubricants contain paraben preservatives, often used in cosmetics; they too can cause an allergic reaction. Sounds like the ultimate in Valentine’s Day don’ts! Side note: If you are prone to yeast infections, you’ll want to stay away from lubricants containing glycerin.

Solution:

• Try Paraben-free lubricants—they work just as well, without the uncomfortable side effects.

Take precautions this year and let’s make this V-Day a night your va-jay-jay actually wants to remember.

Crazy Colleen: Crazy Pills

by Colleen Baker, mental health blogger

I’ve hinted at the use of medicinal therapy for the use of depression or anxiety in the past, but I feel as though it deserves a full post. So, here is my “crazy pill” story:

I will never forget it—it was my last therapy session before Christmas break, senior year of high school. I had been seeing my counselor Dave for almost four years now. Up to this point, coming in and chatting with him was all the medicine I needed. I got every last anxious thought, self-esteem issue and friend issue out of my head for the week and replaced them with supportive ideas and helpful tips from Dave. That was, of course, up until this day.

Cheers and Jeers

by Laura Jungreis, blogger

Cheers to…

Orange U Yoga, a Yogathon event on campus supporting The Libby Ross Foundation.  The Libby Ross Foundation offers unique support to women affected by breast cancer.  The Yogathon will take place on February 27 in the Hall of Languages room 500.  The first class will be at 11 a.m., followed by another class at 1 p.m.  Tickets will be on sale in advance in Schine for $7 on February 18, or buy one at the door for $9.  Learn more about the Libby Ross Foundation at http://www.thelibbyrossfoundation.com/.

City lawmakers in Los Angeles, for unanimously voting to draft a law that would require condoms to be used on the set of all sex films made in L.A.  If passed, this would be the first law to impose safety standards on the industry.  Pornographic film performers have rates of chlamydia and gonorrhea that are seven times higher than in the rest of the population.  Filmmakers oppose the new regulation, claiming sales will drop.  Read about the controversy here.

Jeers to…

Diet soda, for possibly increasing the risk of vascular events.  A study followed over 2,500 people for at least nine years and found that those who drink diet soda everyday have a 61 percent higher risk of heart attack and stroke than those who do not drink diet soda at all.  It is possible the diet soda drinkers have some other risk factor in common, since few studies have been conducted.  No need to swear off diet soda yet but be wary.  Read more discussion about the study here.

Taco Bell, for falsely advertising their product as beef.  The meat mixture used by Taco Bell is 65 percent binders and extenders like wheat oats, soy lecithin and maltodrextrin.  Being only 35 percent beef is not enough to be considered beef by the U.S. Department of Agriculture.  The chain is currently being sued for its misleading advertising.  Get more details about the lawsuit here.

All About Superfoods

by Lindsay Barton, blogger

(Courtesy of dishinaboutnutrition.wordpress.com)

As we settle into the semester, the cold, dreary winter days at ‘Cuse can cause us to make unhealthy food choices. Instead of grabbing a fresh wrap from food.com, that bag of Cheez-Its in the vending machine looks much more appetizing. Even though we can’t snap our fingers and have the healthiest entrees appear before us, here is a list of super foods that are easy to incorporate into your everyday diet. Click ahead for a list of what you need in your daily diet—these foods will help you feel energized every day!

Happy Now? Round 2

by Lauren Teng, blogger

Blogger Lauren Teng is on a mission this semester to find out what makes YOU happy.

Happy Now? - A happy little sad blog curious about that sticky little huge thing we call happiness.

And now for a game of word association….

The Guinea Pig: I try, you buy

by Amanda Waltz, blogger

Over the course of doing this blog, I’ve realized something—I never do store brands. And why not? They’re just as good, if not sometimes better, than name brands. They’re cheaper. What’s not to love?

So for this peanut butter edition, I’m going into unexplored retail territory and reviewing a quality Wegmans brand product.

Wegmans Natural – Creamy Peanut Butter, 16 oz for $3-4

Here’s the deal - I don’t like peanut butter. I was that kid in elementary school who ate turkey sandwiches with mayo. To this day, I rarely crave a PB and J, so if I think this peanut butter is tasty, then it must be exceptional.

Besides this peanut butter, Wegmans has a diverse line of all-natural and organic products to choose from. They offer an organic option, but I went with the conventional creamy variety. That choice makes the review doubly difficult because, if I had to eat peanut butter, I prefer crunchy.

Like with most unhydrogenated  peanut butters, the oil separates and makes for an unappetizing sight. After a bit of stirring, though, it does start to look like the average, everyday jar of Jif. But the similarities end there.

The texture has a less silky, gritty quality. As for taste, it’s definitely . . . peanut buttery. However, I found it to be unusually dry. It was the only time spreading something on toast actually made it harder to eat. Plus, it has to be refrigerated, making it a hassle to get a quick bite. You can barely eat it off the spoon. Not that you should, ’cause that’s gross.

The Verdict: Not this time, store brand.

For next week, we’ll try something a little different. All-natural soda. Look forward to it!

Ask NEPA: Craving Control

by Alyssa Resnick, NEPA

In our newest series, the Nutrition Education and Promotion Association chapter at SU breaks down some common health questions with their expert advice.

I’m craving the worst food possible—cupcakes, chocolate, french fries—how can I stop myself from overeating?

Being able to control cravings is a very difficult thing to do.To get your head off of your craving, try taking a nice stroll outside with a loved one or yourself and clear your mind. If it’s cold out, do a few laps around the house. You could also try doing crunches for five minutes every time you get the cravings; if you still have the craving do another set of five minutes and by then your craving should go away.

Or, drink a full glass of water, and wait five minutes and see if you still are hungry. Many times cravings are set off because your dehydrated, a lot of people think they are hungry so they over eat, but many times your body is just thirsty instead.

Having a major chocolate craving? The best way to overcome it is to drinkso diet hot chocolate. You still get your chocolate fix without all the loaded calories and fat. They sell it at any store, Swiss has a diet one for 25 calories, it is great and delicious! Add a Splenda packet to my cup just to make it a little bit more sweet and ease an intense craving.

The best healthy food for snacking but still satisfying is anything crunchy. It tricks your mind into thinking you’re eating more, mainly because it takes you longer to eat. Statistics have shown that crunchy foods ease cravings. For example you could try, popcorn (adding a little cinnamon on top—makes it so much better!), carrot or celery sticks with a tablespoon of peanut butter, baked chips, a handful of pretzels.

Having an ice cream craving? The best fix for that is yogurt; the probiotics help your tummy out and it is more filling. There are plenty of yogurt flavors that taste just as good as ice cream, just try to make sure they are not loaded in sugar. A smoother is also another great healthy thing to have in place of ice cream. Or, try a smoothie for a boost of fruit and energy.

There are tons of ways to avoid a junk food craving—with luck, you’ll be able to avoid the sugar and fat and still feel satisfied.

Got a question about nutrition? Leave a comment, tweet us at @WthOnline, or send us an email!

In The Gym: Pushkar Varde

by Lauren Teng, fitness blogger

Dive Bomb!  This is the name Bombay-born grad student Pushkar Varde and his friends dubbed the exercise they picked up in high school P.E. class.

Part of a yoga asana, this fluid take on downward dog and a pushup is meant to capitalize on your body weight to tone your shoulders, strengthen your arms, core and back and improve your spine’s flexibility.

To get started take it the table top position: hands on the ground shoulder width apart with knees right under your hips, hip width apart.  Next you want to “heart melt,” common yoga lingo for positioning yourself into proper alignment.

With your shoulders right above your wrists and your spine in a straight line from top of  head to tailbone. Think about slowly sinking your chest towards the floor by dipping it below the line of your shoulders.

From this position, as you straighten your knees and push your heels into the floor while lifting your hips to the sky, your chest from its sunken position moves back and up following your tailbone, and your head falls in line in between your two straightened arms.

Welcome to downward dog! The inversion of all inversions that will not only flood your heart and brain with fresh blood and oxygen but, if you buy into it, reverses your chi to reenergize and rejuvenate you.

Here is where Pushkar cautions you to take it slow—meaning, don’t smash your face into the ground in overzealous enthusiasm.  Think about keeping your bum in the air while bending your arms to essentially skim the floor with your nose, then your chest, then your pelvis.  You’ll end up in what’s called cobra, a different sort of background. With pelvis to the ground and thighs and tops of the feet pressing into the ground your heart should still be a meltin’ with your shoulder blades pressed back and together and ribs slightly in front. Be sure to keep your shoulders pressing down though, not towards your ears, and grow up and out like a straight line that runs from your cerebral spine up the back of your head.

From here, engage your core and in one solid motion bring your hips back to the sky, chest and head falling back in suit. Start all over! Take it slower to learn which parts of your core and arms are the weakest, speed it up to challenge yourself. Make sure to inhale in downward dog and exhale as you move through into cobra.

Pushkar advises that you engage your core as much as you can throughout the process to maintain the most control over your dive. Reap the greatest challenge by not touching any of your body to the floor throughout the sweeping motion—it’s harder than you think.

The benefit of an exercise like this is that it focuses on control and using your own body weight. It provides you a different mind/body relationship and awareness than weight lifting or using other exercise devices, which adds an outside variable to the mental and physical task you’re undertaking. Because it’s not all about brute force and moves at a slower rate, it asks more of your will and discipline to stay engaged and committed to your reps and pace.

But this is a good thing! So have fun exploring new worlds with dive bombing and heed Pushkar’s advice: Watch that nose on your first attempt.

Ask NEPA: The Truth About Caffeine

by Jocelin Lamprey, NEPA

In our newest series, the Nutrition Education and Promotion Association chapter at SU breaks down some common health questions with their expert advice.

(Courtesy of thecaffeinejunkies.com)

What is Caffeine?

We all know that caffeine is the component to coffee that everyone wants to be able have in order to stay up all night to finish their homework. But what exactly is caffeine in the first place? In caffeine’s purest form, it is a white crystalline solid. It is made up of carbon atoms, nitrogen atoms, oxygen atoms, and hydrogen atoms. The specific number and alignment of these atoms allow it to be and do exactly what every wants it to do, keep them awake. Caffeine is a stimulant drug and also a mild diuretic.

Interestingly enough, caffeine is the only drug that is naturally found or added in foods. Caffeine can be found in food such as coffee, chocolate, tea, soda, and energy drinks. Coffee contains the greatest amount of caffeine out of all these in fact. One cup of generic blend coffee has about 133 mg of caffeine. A Hershey’s chocolate bar has 9 mg of caffeine. Tea contains about 50 mg. Soda has about 70 mg per 8oz. A Red Bull contains 80 mg of caffeine in one cup.

So what does all this mean? Well, this is just a good start to keep track of how much caffeine you are consuming. It is healthy to have up to 300 mg a day of caffeine—that’s about three cups of coffee a day. This amount will allow you to be more alert without bad affects to your health.  According the American Dietetic Association, if you are pregnant, however, it is important to decrease your intake of caffeine. This is because there are mixed studies on the effects caffeine has on the child while it is in the womb and also it can contribute to nausea and heartburn.

If a person were to consistently consume more than 300 mg of caffeine per day, there are hazardous effects on the body. A person who consumes too much caffeine could experience jitters in their muscles, anxiety, increased heart rate, difficulty sleeping, and headaches. If you drink too much caffeine and want to cut down on the amount, it is important to do it slowly and not all at once. If you normally drink coffee and you just stop all of a sudden, you will experience withdrawal symptoms. Some of the symptoms include:  restlessness, difficulty concentrating, hot/cold spells, muscle stiffness, and irritability. The best way to cut back on caffeine intake and not experience withdrawal symptoms would be to do it slowly. Be aware of how much caffeine you are putting in your body. It is a drug—and moderation is the key.

Got a question about nutrition? Leave a comment, tweet us at @WthOnline, or send us an email!

5 sweet solutions for a healthy Valentine’s Day

By Elizabeth Holtan, Healthy Monday

Happy Valentine’s Day! Celebrate love, life and your health with some sweetness that won’t overload your body.

Try baked apples or wine-poached pears for an easy, sweet and healthy dessert that will warm you right up. Top it off with a touch of ice cream and it’s a delightful, light end to your meal. Check out these recipes for baked apples and poached pears.

Strawberries dipped in dark chocolate are a luxurious, antioxidant-filled treat. Making them with friends, family or a loved one is a fun–and rewarding–activity. Need a recipe? Try this one for chocolate covered strawberries.

When exactly is chocolate cake good for you? When it’s flourless! Almonds and dark chocolate make for a delectable, filling finish for dinner. You may find that by savoring a smaller amount of richer dessert, it’s more enjoyable. Make this  flourless chocolate cake with your honey.

Try a taste of sweet red dessert wine—it’s also excellent for antioxidants, and with a bit of dark chocolate, the experience can be as rewarding as it is healthy.

After dessert, try bundling up and taking a short evening walk; you’ll feel refreshed, satisfied and guilt-free!

Have a happy, safe and healthy Valentine’s Day!

Healthy Monday is a national movement of people and organizations who commit every Monday to the behaviors and actions that will end chronic preventable disease. Connect with us on Facebook and Twitter for tips, program updates and contests!

College Cuisine: Healthy Sweet Potato Fries

by Alyssa Miron, food blogger

Here comes the first dreadful part of any semester—first exams. The reason they bring us such havoc is because every teacher grades a specific way, which inevitably will lead to possible lower grades because we haven’t adjusted yet. It’s the first test curse. If you’re like me you’ll find yourself saying “I’ll be happy just getting a B on this,” or “I just want to get this over with and pass it.”

So yes, I’m a stress eater. Not the one who will eat a bag of chips in 10 minutes while staring at an essay question or study guide, but the one who looks to find comfort in the food I choose to eat. I’m a big believer in not depriving yourself of the foods that are created from the heavens above. But what if you can have your cake and eat it too, while not adding a mountain of calories to your daily intake?

This recipe of sweet potato fries allows anyone to enjoy the crispy taste of bliss and not put a dent into your wallet or a high number on the scale. This recipe is only 120 calories per serving! With simple and cheap ingredients, you’ll find yourself adding this recipe to your list of recipes. Click ahead for the recipe!

Mix’n Elena: Red Baron Salad #2

by Elena Tsonos, food blogger

Sometimes, the tastiest salad mixes come from what you might label as the strangest combination of ingredients. You might think, “Ew, I would never eat chicken salad mixed with chunks of avocado.” But if you take a chance and try it, you just might find out that it’s actually very tasty.

You might think this week’s featured recipe brings together an uncommon and maybe even strange combination of ingredients—carrots, beets, apple, cabbage, raisins, and nuts. Sure, you may have eaten carrots and apples alongside with peanut butter, or raisins and nuts together in a trail mix, but have you ever combined vegetables and trail mix? An affirmative answer may prove unlikely. The ingredients of this week’s featured recipe bring together a variety of flavors- sweet, sour, savory, and if you choose to include salted nuts, then also salty! Click ahead for the recipe…

Be an Iron Man

by Claire McFarland, blogger

Are you a vegetarian or vegan finding yourself sluggish, low in energy or just plain burned out? Recent studies in the MayoClinic’s online directory show that these symptoms could be as a result of low iron count in your blood cells. The health benefits of iron mainly include carrying life-giving oxygen to human blood cells.

The health benefits of iron correspond to proper growth of human body and maintaining great health. It is an essential protein component for metabolism and is necessary to produce red blood cells. The human body can preserve only  15 percent of iron for future use, especially in the case of inadequate diet intake. Make sure to read up on these good sources of iron to keep your energy up throughout the semester and beyond graduation.

Deficiency Symptoms: Iron deficiency may often cause severe fatigue, body weakness  and related health ailments. People with lack of iron cannot perform normal functions to their best abilities. Women and children need more iron than the male counterparts. Since a person with low iron level is likely to be anemic, it is extremely important to be vigilant of iron intake, as definiciency may result in skin ailments such as brittleness of nails and extra smoothness in tongue area.

Important Sources: Iron is found in both vegetarian and non-vegetarian foods. Both of these types provide two different types of iron, however it is extremely important to incorporate these foods into your diet especially if you are vegetarian/vegan. Legumes, lentils, soy beans, whole grains, green leafy vegetables, cereals, bread, spinach, turnip, sprouts, broccoli and dry fruits also have good iron content. You can also get iron tablets and supplements. People diagnosed with anemia are often advised by doctors to take iron tablets. Food items containing good level of vitamin C may also aid in absorption of iron by the body. Vitamin C can be found in acidic and citrus foods, including tomatoes as well as citrus fruits and juices such as orange juice or apple.

Benefits: Regular Iron consumption in a balanced diet, is efficient in providing a great number of health benefits. These include:

• Muscle function: Iron is an essential element for muscle health, as it helps in supply of oxygen required for contraction of muscles.
• Brain function: Development of brain is also one of the many benefits of iron. Since oxygen supply to blood is aided by iron and brain uses approximately 20% of the blood oxygen, iron is directly related to brain health and its functions, according to the 2010 study published in the MayoClinic.
• Regulation of body temperature: Iron is a facilitator for regulating body temperature, an important thing especially in Syracuse. It has the ability to regulate as per the absorption capacity of the body.
• Fatigue: Iron deficiency is a natural cause of fatigue since it is an important component of hemoglobin. So, the inclusion of iron in your diet keeps you both healthy and in shape.
• Immune system: Iron also plays a key role in providing strength to the immune system of human body. Thus, the body is made proficient enough to fight against the common cold and other ailments spreading around campus
• Energy metabolism: Iron is an important producer of energy metabolism in human body by which, the energy is extracted from the food consumed and distributed to different body parts.
• Insomnia: Iron is also useful in treating insomnia in human body and also improves the sleeping benefits in the life of an individual.
• Concentration: Iron, when consumed in sufficient amount in the diet, builds concentration amongst the students and professionals, according to 2010 studies in the Mayoclinic.

So, the next time you’re feeling exhausted, have a case of the sniffles, or unable to concentrate, check your diet and make sure to drink plenty of orange juice. Keep your iron count high for a happier and healthier you!

 

Seared Shrimp Salad with Pomegranate Dressing

by Jenna Heller, food blogger

This mouthwatering meal is filling, healthy, and extremely easy to make. Its arrangement of ingredients evokes a pleasurable flavor making you crave more with every bite. For the salad you’re going to need…

The Low Down on Pap Smears

by Gina Colonette, sexual health blogger

When it comes to talking about cancer, people often want to be tested early to prevent it from growing. Pap smears are one of those tests. According to The American College of Obstetricians and Gynecologists’ new guidelines, women no longer need yearly pap tests. As of fall 2009 the starting age for pap smears is now 21, no earlier, no later.

Just so we are clear on what a pap smear is—gynecologist perform pap smears during pelvic exams to collect cells from the cervix located at the top of the vagina, in turn helping to prevent cervical cancer. The new guidelines suggest women under 30 get a pap smear every two years.

The new guidelines are based on evidence found in research. The research showed that less frequent pap smear testing prevented cervical cancer just as well as yearly tests. The rates of women getting cervical cancer have changed over the years leading the ACOG to adjust the guidelines. Cervical cancer statistics show:

• Cervical cancer rates have dropped 50 percent in the past 30 years.
• Cervical cancer rates have fallen from 14.8 per 100,000 women in 1975 to 6.5 per 100,000 women in 2006.
• Most cervical cancer deaths occurred because of infrequent testing or no testing at all.

Women ages 16-20 often acquire HPV infection soon after they have vaginal intercourse for the first time. The immune system usually clears the infection within two years, therefore women in that age group  aren’t usually affected by invasive cervical cancer. There are women who are at more of a risk for getting cervical cancer, who should be screened more often. Those women include:

• Those infected with HIV.
• Those who are immunosuppressed (due to renal transplant).
• Those exposed to diethylstilbestrol (man-made estrogen) in utero.
• Those treated for cervical intraepithelial CIN 2, CIN 3 or cervical cancer.

If you are concerned about your cervical health, talk to your doctor and see if you are a candidate for early screening. Otherwise, relax, no need to worry about cervical cancer until it is necessary. For more information on cervical health, go to the ACOG’s website.

Smoking Marijuana Speeds Up Onset of Mental Illness

by Tory Wolk, blogger

You may want to take a moment to think before you light up a join. Recent research in Australia proves that when people smoke pot at a young age, they tend to be diagnosed with mental illnesses at a young age as well.

Researchers looked at people who have been diagnosed with mental illnesses and determined if and when they began smoking weed. It was discovered that 12-15-year-olds are the most likely to develop mental illness after using pot. More specifically, psychiatric diseases they may have shown up in a person’s 20s begin to show up in their early to late teens. Young people over the age of 18 were twice more likely to develop mental illnesses after using pot, while those under 15 were five times more likely. These numbers are certainly alarming.

The study is not suggesting that marijuana causes mental disorders, just that it speeds up their onset in certain people, and may cause mental illness in others. Other scientists had already made connections between marijuana and schizophrenia, but the new study includes other disorders as well.

This study adjusted for some problems that had been found in similar studies done in the past. For example, scientists had to factor in the fact boys tend to develop mental illness before girls. Additionally, pot may have become stronger over time, so studies from different years may have have different results simply due to the potency of the drug. Even when researchers took these factors and others into account, it was still clear that mental illness can be seen sooner in individuals who smoke weed.

Scientists urge the public to take away two messages from the study: Something in marijuana may cause mental illness, and it is especially damaging in younger teens. Current health campaigns stress the dangers of pot for older users, but it may be even more harmful to younger smokers. Smoking marijuana won’t necessarily cause mental illness, but it’s definitely something for users to consider.

Feeling hungry this President’s Day?

by Jessica Leeds, Healthy Monday

Happy Healthy Monday! As I’m sure many of you know, today marks an important day for our country: President’s Day. I remember liking today not only because it was George Washington’s birthday, but also because I got to spend the day on my couch instead of sitting in math and English class.

If you feel like being festive—apart from spending your hard earned money taking advantage of sales at the mall—try this delicious, healthy salad courtesy of www.food.com.

Red, White and Blue Salad

• Combine ¼ cup of olive oil, 3 teaspoons of honey and 2 tablespoons of apple cider vinegar and vigorously shake to mix thoroughly.
• Chop ½ cup of walnuts, spray with cooking spray, and place in an oven preheated 350 degrees for 15 minutes.
• In a bowl, mix fresh baby spinach, ¾ cup blueberries, 1 cup strawberries, the warm walnuts, and the mixed vinaigrette mixture together.
• Finally, crumble ¼ cup of blue, feta or goat cheese on top of the salad.
• Enjoy!

If you’re feeling bold, you can add diced pears, sunflower seeds or grilled chicken to the mix for a savory lunch or dinner.

Healthy Monday is a national movement of people and organizations who commit every Monday to the behaviors and actions that will end chronic preventable disease. Connect with us on Facebook and Twitter for tips, program updates and contests!

Spring Break Edition: Work Out With Friends, Get Better Results

by Rachel Tipovski, blogger

(Courtesy of sheknows.com)

Spring break falls at the most inopportune for most college students. Midterms sandwich the weeks before and after your only week of vacation second semester. Many people go to warmer climates to get away from the Syracuse winter weather—Mexico, Bahamas, Dominican Republic and even Europe to visit friends abroad. Most of these places require a bathing suit, a scary thought for many college students. In addition to all the work now, we have to worry about getting in bikini shape too.

Most people’s problem with exercise is finding the time, and motivation, to do it. If exercise becomes like dieting where we have to attend to it regularly, like another three-credit college course, it will never be a long-term addition to your life. Exercise cannot be a chore or something you do for the sole purpose of a one-week vacation. Make exercise realistic, not something you dread to do.

One way to get motivated is to do fun work outs with friends. Get moving at Flanagan Dance Studio with one of the many free classes offered on Mondays from 1:00p.m. There’s boot camp, kickboxing, Pilates, abs and even Zumba, a fun Latin aerobics dance class. If your and a friend are looking for one class at a specific time, you can always register online at Syracuse recreation services. There are plenty of different classes and different times to work with your school schedule. If classes aren’t really your thing, you and a friend can go to one of the many different gyms around campus and power walk together, do an ab routine or weights.

Not only does working out with friends make you look better but it will make you feel better too. Working out with others releases endorphins, the hormones that make us feel happy. A team of scientists from the University of Oxford measured endorphin production in a group of rowers when they trained together as a team and when they exercised alone. The results showed the sportsmen had a higher pain tolerance after exercising with their group then exercising alone, suggesting their group workouts led to a greater production of endorphins. Doing something with friends makes working out more social and fun then going on a machine alone for half an hour.

So if you’re gearing up for that bikini just a few short weeks away, grab a friend and head to the gym!

 

Ask NEPA: Fiber Gets Things Moving

by Kim Liu, NEPA

In our newest series, the Nutrition Education and Promotion Association chapter at SU breaks down some common health questions with their expert advice.

(Image courtesy of  The Saturday Evening Post)

What is fiber?

Just in case you haven’t heard, fiber is a big deal. Doctors speak incessantly of its wonders and we see it all over the headlines. But what exactly is fiber? And more importantly, what are its potential benefits?

Fiber is a type of non energy yielding indigestible carbohydrate that is a major component of digestive health. Contrary to popular belief, fiber is not found in meat, but in plant sources such as vegetables, fruits, and grains. There are two types of fiber, soluble and insoluble. Soluble fiber can be dissolved in water. In the stomach, it forms a gel-like matrix of food and water, which slowly travels throughout the digestive tract and allows nutrients to be absorbed. Great sources of soluble fiber are apples, pears, beans, legumes, nuts and oats.

The role of insoluble fiber is to act as a broom, to sweep out the digestive tract. This type of fiber can’t be dissolved in water and quickly heads straight to the exit. Insoluble fiber can be found in grains and vegetables such as whole grain breakfast cereals, rice, beans, carrots, and tomatoes.

As soluble and insoluble fiber work together, balance is key to help establish regular bowel movement. You don’t want food to move out so quick that nothing had time to be absorbed. Nor would it be good to have products sitting in the intestines for a long time. During a meal, try to pair the two types together such as apple, which contains soluble fiber, also have whole wheat bread, which has insoluble fiber.

It is recommended to have 14 grams of fiber per 1000 calories. 1 slice whole grain bread, 1 cup Raisin Bran, ½ cup French beans, and ½ cup raspberries will provide about 26 grams which is nearly a days worth of fiber. Increase your intake slowly to allow your body to adjust and be sure to drink more water as fiber will absorb it.

A diet high in fiber helps delay hunger and maintain a healthy weight because it creates a feeling of fullness. It also deters constipation and has been shown to have numerous potential health benefits especially in reducing risks of diseases as stated in Harvard School of Public Health’s article on fiber. In coronary heart disease, fiber helps reduce cholesterol build up in arteries, for type 2 diabetes, it helps maintain better glucose control, and in breast cancer, it binds to excess estrogen which is then excreted.

So what is the bottom line? Focus on drinking plenty of water, eating whole grains, fruits, and vegetables to get your digestive tract moving.

Got a question about nutrition? Leave a comment, tweet us at @WthOnline, or send us an email!

Positively Pomegranate

by Lindsay Barton, blogger

(Courtesy of healthtotalbody.com)

We’ve all seen them in our local grocery store. They’re big, red, firm and kind of resemble an oversized onion. They used to look out of place sitting next to the apples and oranges, but not anymore. They’ve recently been flying out of the produce section in huge numbers, thanks to their proven antioxidant properties.

Pomegranates are native to Iran and India and have been grown in the Mediterranean since ancient times. They are one of the most nutritious fruits available, and are low in calories and a good source of fiber. When this succulent fruit is split open, only the sweet red seeds are edible. The seeds taste great alone and make a great addition to salads!

Pomegranates are bursting with vitamins and minerals.  One pomegranate provides 48 percent of the daily value of vitamin C, and 58 percent of vitamin K and 27 percent folate. Ten percent of the daily value of phosphorus and 19 percent of the daily value of potassium can also be found in pomegranates.

Pomegranates have been praised for their numerous health benefits, especially cardiovascular health. Studies have shown that they reduce levels of LDL, the “bad” cholesterol. The powerful antioxidants in pomegranates also prevent the formation of cancer cells, activate DNA-repairing enzymes and stop multiplication of cancerous cells. Chemicals in these wonder fruits reduce inflammation that can relieve arthritis and asthma.

Pomegranate juice is a great way to get all the benefits of the fruit without having to deal with its bitter skin. POM Wonderful is one of the most popular juices on the market and contains no added sugars or filler juices. Drinking pomegranate juice is a great way to boost your immune system and keep your skin glowing. The next time you’re in Wegmans, forget the orange juice and switch to pomegranate for an even healthier choice!

Cheers and Jeers

by Laura Jungreis, blogger

Cheers to…

Eggs, which are higher in vitamin D and lower in cholesterol than previously believed.  The US Department of Agriculture attributes the change in part to a recent improvement in hen feed.  Get more details here.

Birth control, which is no longer believed to be linked to increased risk of heart attack.  Studies of more than 1,800 women from age 16-44 compared women on progestin-only birth control to women taking no hormones.  There was no evidence of increased risk of heart attack for the women on the pill.  Learn more about the study here.

Jeers to…

Salty snacks, for almost immediately affecting blood vessels’ ability to widen.  A study recently published in The American Journal of Clinical Nutrition describes how even people with normal blood pressure are quickly affected by salt.  The study gave 16 adults about a cup of tomato soup, half with a higher dose of salt.  The arteries of those who consumed the high salt serving widened only about half as much as those who ate the low salt soup.  Read more about the study here.

USC University Hospital, for giving a man the wrong kidney during transplant surgery.  The hospital voluntarily shut down its kidney transplant program after the error and reported that the man was not harmed because the kidney was type O, and thus universally acceptable.  Read more about the mix-up here.

The Guinea Pig: I try, you buy

by Amanda Waltz, blogger

Soda is connected with so many of the good moments in life. When you’re a kid, it’s your first Happy Meal, birthday parties and going to the movies. When you’re an adult, it’s in the mixed drinks you get during your first night at a bar. That’s probably why we drink so much of it. It’s an old pal, a chum, a buddy who makes the sweet things even sweeter.

The average American drinks around 50 gallons of soda per year, more than coffee, tea and other beverages combined. Besides the obvious weight gain that can come from drinking that amount, soda also contains unhealthy ingredients like high fructose corn syrup, aspartame, artificial colors/flavors and preservatives. And don’t think that diet sodas are better for you – they have been linked to an increased risk of stroke and diabetes, and are thought to exacerbate asthma symptoms.

No matter how you view it, drinking soda all the time is not good for you. That doesn’t mean you can’t have it in moderation. But how can one indulge in a little fizzy goodness without also taking in harmful chemicals? For your drinking pleasure, I reviewed a brand of all-natural soda made with natural ingredients. Click ahead to read my reviews!

College Cuisine: Whole Wheat Apple Spice Waffle

by Alyssa Miron, food blogger

I’m a huge breakfast person. I always need to start my day with something remotely, well, breakfast-ish. Whether it be a piece of fruit, a bowl of oatmeal, or a big omelette covered in mozzarella cheese, my day cannot begin properly without the most important meal of the day.Just last weekend, I was staying in a hotel the day Mother Nature decided to blizzard outside. When we went downstairs to grab some breakfast at the hotel, I was told they had moved on to the lunch menu. Me being persistent, I drove out into the arctic weather and got as far as one mile before I pulled into a Wendy’s drive through to break down and cry. Mission failed.

I’m pretty consistent with my breakfast regiment, but it’s fun to change it up once or twice a week. That’s why I was eager to try this healthy, low-fat, whole-wheat apple spice waffle recipe (try saying that five times really fast). They’re great to make on a Sunday morning when you have free time to treat yourself to a delicious breakfast. While you need to invest in a cheap waffle iron, I’m sure you can try to be innovative and see how they turn out as pancakes (although I can’t guarantee success!). Click ahead for the recipe…

Crazy Colleen: Real reasons why we hate ourselves

by Colleen Baker, mental health blogger

(Courtesy of stayontargetcoach.com/blog)

In honor of this Saturday’s “Second Annual: Body Image Symposium,” I am excited to talk about the reasons why we don’t love ourselves completely and how we might be able to change that. (Details about the event are also below!)

Bulimia, anorexia, body dysmorphic disorder, the constant need or want to diet, looking in the mirror and hating the reflection—we have all become prey to at least one of these feelings or disorders at some point. In past posts, I have indicated my belief in why and how this all starts, but I am prepared to go even deeper. We hate ourselves on a daily basis and push ourselves to unnecessary levels just to be considered “normal.” This can be found in every aspect of our life in this competitive, “claw your way to the top” world, but I see a main aspect of all of this simply within the way we look, how others look and how it makes us feel. We are being taught not to love ourselves on a daily basis.

Think you know how to deal with stress? Think again!

by Tory Wolk, blogger

We’ve all heard the ways we’re supposed to deal with our stress- relaxing, eating healthier, talking things out or staying calm. It turns out that most of these things will actually make our stress worse, according to some recent studies.

We’re told to do yoga or meditate to soothe our nerves. Meditation helps some people to relax, but a lot of people have trouble focusing on meditation and become frustrated with the entire process. Instead, do something that clears your head, like running or praying. Try something repetitive, so you have to focus on what you’re doing rather than all of the things you have to do later.

Some believe that eating fatty foods can create more anxiety, but new findings show that chocolate can calm your nerves. There’s something in dark chocolate that’s soothing, but it’s not present in milk chocolate. Think of it as a guilt-free treat to yourself when you’re stressed out.

Lots of therapists insist that sharing all your feeling helps you feel better, and encourage you to talk to your family and friends about what’s bothering you. For some people, though, talking about what’s bothering them is actually more harmful than helpful. If you’re constantly talking about your problems and continue to think about them, you will actually become more unhappy and depressed. It’s better to get over the stress by turning your attention to something more positive. Take a few minutes to yell or cry, but then move on.

If you’re stressed, consider changing your company. It’s not just the people around you that can make you feel better—a study proved that around pets, people perform better and are more calm.

And strangely enough, temper tantrums or little bursts of anger can actually be better in the long run. When something small happens, like you get cut off in traffic, it is better to express your anger and get it over with. Anger makes us feel more in control of what’s going on in our lives. Another study shows that when we express anger, we release less of the hormone that makes us stressed than when we try to control our temper.

You might need to try something new the next time you’re feeling stressed. These new tips might be more helpful and effective than anything that’s been suggested in the past.

Oral Favors Lead to Cancer

by Gina Colonette, sexual health blogger

Which term do you prefer? Fellatio, head, blow job, eat-out or go-down-on? Any way you put it, we’re talking about oral sex—desirable, pleasurable, and the cause of certain cancers. Many people don’t consider oral sex “sex,” but oral can get you in just as much trouble as vagina-penis “interactions.”

Genitalia aside, you need to also protect your throat when you are participating in oral sex. If you thought a little gonorrhea of the throat was as bad as it could get, think again. Yes, oral sex can cause cancer. Shocking statistic: 64 percent of oropharynx cancers (throat cancer) are caused by human papallomavirus infection (HPV). According to CNN.com, almost everyone has had at least one out of more than 100 strains of HPV. Everyone.

HPV, well-known for causing cervical cancer in women, is on it’s way up to being the number one cause for throat cancer in people under 50, beating out tobacco (can the government tax oral sex now?).

There are two prevention methods available to lessen your risk of contracting HPV from oral sex. #1: circumcision. If your beau isn’t already circumcised, he may never be, but there’s option#2. I’ve said it many times before and I will say it again: Put on a condom! And for women, use dental dam (it comes in different flavors). You have so many choices out there. Think about it, which would you prefer, cancer or a little latex in your mouth?

Don’t go changing your weekend plans, because there is some good news. Oral cancer caused by HPV is easier to treat than tobacco-causing cancer, according to WebMD. Also, HPV often clears itself from the body within one to two years, so there WILL be some toe-curling, tongue-twisting oral favors in your future. As for the benefits of oral sex, I’ll let you be the judge of that.

Hydrating Headaches

by Erica Murphy, blogger

(Courtesy of nikkigsblog.wordpress.com)

Three o’clock hits and the pain kicks in. Intense pressure behind the eyes, constant throbbing at the temples and blurred vision are just a few of the symptoms. Advil doesn’t cure the cancer, massaging only leaves bright red imprints on your skin, and pinching the brim of your nose just ignites your sinuses. That pesky headache just won’t lighten up.

Maybe you had a really stressful day packed with long exams, or maybe you spent class after class watching boring video clips. What if you were just dehydrated? What if drinking a glass of water would ease the blinding pain?

In April of 2010, Dr. Sonia Partap, a professor at Stanford University, conducted a study on the presence of headaches in teenagers. She determined that certain daily activities affected the brain in a negative way. Along with typical things like stress and exhaustion, another problem she discovered was that students didn’t drink enough fluids.

The brain is composed of about 75 percent water; this water is used to balance chemicals and transport these chemicals through nerve endings. Without water, the brain does not work properly, which creates serious tension and pain leading to a headache.

Dehydration also plays a factor in the infamous “hangover headache.” In a study conducted at Thomas Jefferson University in Philadelphia, researchers used rats to test the affects of dehydration after gulping down a few shots.  The researches gave the rats ethanol, which caused the water levels to decrease. After about four to six hours of observing, the researchers found inflammation, which can cause headaches. Their results showed that dehydration does contribute to the “hangover headache.”

Unfortunately, your alcohol education classes possessed a little bit of truth. If you hate waking up with that splitting headache, or popping Advil four times a day, then listen to WTH. Swap a few sips of jungle juice for a refreshing drink of water and bring a water bottle with you class every day. Your head will thank you, and so will your parents for drinking responsibly.

New Tastes Abroad: Fish & Chips and Crepes

by Rebecca Toback, blogger

(Courtesy of cookingrecipesguide.org)

This semester I’m studying abroad in London; although the food here is pretty similar to the food in the U.S., there are always new foods to discover. After a few weeks of being here, I was ready to try fish and chips! Fish and chips date back to the 1860′s in London, where fish was cheap and easily accessible. And today, it remains the same. You can’t walk 10 minutes without spotting a place with fish and chips on the menu, and usually the price for a large piece of fried fish is not too expensive. After going to see Stonehenge, my friends and I got a recommendation from our tour guide for an authentic fish and chips place.

We all ordered the cod and chips, and even ventured to put vinegar on the chips like any real Brit would. Unfortunately, we were let down because the restaurant was out of tartar sauce, so we couldn’t eat our meals as authentically as we would have liked to. Though not all of us enjoyed our dishes, we were glad we stepped out of our comfort zones to try a new food. I thought the fish was okay, but I think I’ve had enough of it for the rest of my time in London. I’m still willing to try new foods I come across here and as I travel to other countries.

This past weekend I traveled to Paris and had my first crepe! Ok, crepes are not really a unique food (we even have places on the Syracuse campus that make them) but I’d never had one before. Crepes are very thin pancakes, and their origin derived from France. I got my crepe with nutella, bananas and almonds. Nutella is one of the most common crepe fillings along with fruit and chocolate. It was very delicious, but also very rich. Fortunately, it wasn’t something I would order again. My next travel destination is Belgium. They’re famous for their waffles and chocolate, two things I’ve had before. I’m looking forward to trying these two treats in the Belgian style once there!

Health & Beauty: When to Ditch Makeup Products

by Jada Wong, blogger

Ladies, if you’re a makeup hoarder like me, chances are that you own too much make up—most of which is rarely used and taking up space. But while you tell yourself that your purchases are justified because you’ll use these products later, makeup products can actually come back to haunt you.  Since U.S. labeling regulations don’t require makeup to have an expiration date, most people don’t know that there comes a time to toss certain products, according to an article from Good Housekeeping.

Telltale signs that you should ditch your products are when the formulas separate, but it’s the not-so-obvious signs that you need to look out for. Germs and bacteria build up on brushes, inside cosmetics bags, and on the products themselves which can lead to skin irritations and infections. In addition to writing down when you purchased a specific product on the product itself, avoid storing your products in the bathroom cabinet. The heat, humidity, and bacteria in there only speed up the expiration dates.

Here are five handy rules to help you ditch dirty products:

Powders: In general, any powder foundation, blush, or eye shadow can last up to two years, according to Essence. These formulas are free of any water that would be perfect environments for bacteria and germs. Regular use of these products will result in a shiny film over the top layer; this is partially due to the pressure of the brush or your fingertips and the buildup of oils from your skin. To remedy this, lay a piece of tape over the eye shadow pain and just peel it right off. This will lift the top layer of germs and oil that could lead to skin irritation.

Pencils: Since lip and eye liners are sharpened often (which you should be doing), these products can last around two years. Sharpening the product will scrape off the top layer and any bacteria that is growing there. Also, be sure to sanitize the sharpener by swiping rubbing alcohol between uses.

Lips: The general rule is to toss lip gloss and lipstick when it starts smelling funny. A sure indicator that lip stick should be trashed is when you spot beads of separation on the side of the product—the product isn’t sweating, it’s separating. Since both products have a bit of water and are in housed in dark tubes, bacteria will begin to build up. Wallet-friendly tip: If you can’t resist buying a new tube, try buying mini or travel-friendly versions so you can actually finish the product before it’s time to dump it.

Eyes:  Mascara and liquid eye liner should be ditched every three months. Just like lip products, these products are in tubes that are dark and wet – perfect for breeding nasty germs and bacteria that can lead to eye infections. Cream shadows should be ditched after two years as long as you sanitize the product with alcohol, according to Styelist.com. Wallet-friendly tip: Since the expiration date for mascara is around three months, try drugstore alternatives to expensive department store products. CoverGirl, Maybelline, and Rimmel have different types of mascara formulas that’ll fit your budget and work just as well as department store brands.

Face: Liquid foundation can be kept for six months. The preservatives in liquid foundations will begin to break down, the product will separate and double-dipping into the bottle will foster bacteria growth. Wallet-friendly tip: Pour liquid onto the back of your hand to warm up the product (which will help it go on smoother) and to eliminate the need to double dip into the bottle. This will help eliminate bacteria growth and potential acne breakouts, according to Good Housekeeping.

In The Gym: Alexander and Christian

by Lauren Teng, fitness blogger

It’s two weeks from spring break and Syracuse is still pretending it’s the arctic. If you’re anything like me, midterm exams and projects haven’t been as bitter as continuing to schlep around a backpack full of books already loaded down with layers of coats.  Lumbering around with all of this tends to send my eyes down to avoid the swirling snow and shoulders up towards my ears in some involuntary attempt to stay warm.

So spotting Alexander and Christian working with shoulder rolls and weights seemed the perfect remedy to Hunch Back of Notre Dame style knots and tension.

To begin, grab some weights like the boys. Not only will this actually help you with alignment and strengthening your muscles correctly, it’ll help you either bulk up or get cut. Hit a higher rep number for your sets with lower weight to define, and switch it to build muscle.

Christian advises firmly holding onto the weights, not so your hands and arms are flush to and touching your sides, but rather at a slight angle out. Think about first lifting your shoulders up to your ears, rolling them back and down and picture your rib cage closing in front. This should start you out in the proper position. From here roll it out again, forward and backwards. Always think about keeping your spine extending up through the top of your head and down through the bottom of your tailbone, while your shoulders do the work moving up and down.

Breathe in through your nose on your roll up and exhale through your mouth coming down.

Keep calm and carry on! The relief this exercise will bring to your shoulder, plus the upkeep it will do for your posture, will keep you feeling tall and confident. Eighteen more inches of snow? No problem.

Spring Break Edition: Tone Up Without Bulking Up

by Rachel Tipovski, blogger

Many girls shy away from free weights at the gym.  Some worry about bulking up and looking manly, or that they don’t know how to use weights the right way. Maybe it just seems intimidating to go over and lift with the boys but it’s time to get over your fears!

Strength training is important to start as a young adult for a variety of reasons

• Fight Diseases: Resistance training increases bone density fighting osteoporosis, arthritis. Additionally, weight training can improve cardiovascular health reducing the risk of heart disease as you get older. Similarly, weight training can improve the way your body processes sugar, reducing the risk of diabetes.
• Increase Metabolism: Muscle gets your metabolism going. Ever see those girls that can eat an entire pizza and not gain a pound? That is because of their fast metabolism. Gain muscle and you can train your metabolism to eventually be just as fast. As lean muscles increase so does your metabolism helping you to burn calories all day long.
• Look Slimmer: Muscle takes up more space than fat. More muscle + less fat = more tone. Surprisingly, cardio is the slowest way to lose weight, says fitness guru and celebrity trainer, Jackie Warner. Resistance training is the way to go. Lifting weights burn calories faster and add muscle. Warner advises concentrating on working out the bigger muscle groups like the chest, back, gluteus (butt), hamstrings and quadriceps. Bottom line: you won’t get toned if you don’t lift weights.

The American College of Sports Medicine recommends strength training at least twice per week, with eight to 12 repetitions per exercise. Need some tips to start out? Click ahead for few routines from The Women’s Heart Foundation: 

Thinking about studying abroad?

by Shweta Shreyarthi, blogger

(Courtesy of educationinabroad.com)

We’ve all heard that studying abroad can be one of the most memorable experiences a college student can have.  When else will you have a chance to pack up your bags and move to the country of your choice?

But maybe it’s not as easy as it sounds.  You’re not just packing up your bags and leaving the country; there are certain precautions you have to take no matter where you’re going.

• Get all the necessary vaccines: Some countries require more vaccines than others. Check with a site like travelersvaccines.com to learn more about what you need for your trip.

• Meet with a health professional to discuss risks: When you’re meeting with them, make sure to ask questions about any concerns you might have.

• Make a travel health kit: Throw items like sunscreen, insect repellant, antibacterial, and any necessary medications in some sort of container and carry it with you whenever possible. You never know when you’ll be stranded and need it.

• Research clinics and hospitals in the surrounding area: Know where to go if an emergency arises. The government also keeps a list of doctors and hospitals that are available to Americans abroad.

It’s best to follow these precautions if you want to be safe; nothing is worse than being sick abroad and having no medicine or clue where the closest doctor’s office is located.  By taking the time to do this, you can prevent many illnesses.

Another issue that often comes up that can make or break your trip is the prevalence of diseases in a lot of popular study-abroad countries.

Popular places to go for SU study-abroad program include China, Italy, England, Spain, Chile, Turkey and France.  Check out recent epidemics that have been floating around these countries!

• China: The bird flu, (make sure to be careful if visiting a bird or poultry market, and don’t consume uncooked/undercooked products coming from birds, whether it be meat or eggs); Malaria (take the antimalarial drug, always use bug spray, and try to cover up as much skin as possible, use bed nets); Measles (get the readily-available vaccine)

• Italy: TBE (transmitted through tics so when you go outside, spray some insect repellant with the ingredient DEET, wear long-sleeves and check for tics after being outdoors)

• England: Hepatitis B (get the vaccine); rabies (get the vaccine if you will be an area with bats, if you’re going to work with any sort of wildlife, it’s best to get the Rabies shot)

• Spain: Leishmaniasis (so you should avoid insects because they’re the carriers of this disease)

• Chile: Typhoid (drink bottled water and avoid buying edible treats from street vendors; this disease occurs through contaminated food and water)

• Turkey: Malaria and Dengue (spread through insect bites, so like a lot of these illnesses, avoid bugs!)

• France: Variant Creutzfeldt-Jacob: (transmitted through exposure to horse meat)

It’s a lot to take in!  Anywhere you go, you’re going to be taking a risk, but knowing what to watch out for will put you in much better shape!  So pack up, and enjoy what the rest of the world has to offer!

But it doesn’t just end here— the CDC recommends keeping tabs on your health when you get back into the states.  If anything seems out of sync or you just want to be sure, appointments can be made with infectious disease doctors or travel medicine doctors to make sure you’re fine!

Ask NEPA: The Skinny on Fats

by Marissa Donovan, NEPA

Is there a difference between saturated, unsaturated and trans fats and which one is the best and worst for me?

Yes, there is a difference—although these are all fats, all fats are not created equal. Unsaturated fats are considered the healthiest fats and are generally liquid at room temperature (such as vegetable oil), there are two types of unsaturated fats, monounsaturated and polyunsaturated. Both monounsaturated and polyunsaturated fats help to lower blood cholesterol and have also been proven to lower the risk of heart disease compared to consuming other types of fats. Some sources of monounsaturated fats include olive oil, peanut oil and avocados; while nuts, seeds and sesame oil are good sources of polyunsaturated fats.

Saturated fats are usually solid at room temperature (such as butter) and have been shown to increase blood cholesterol as well as increasing the risk of getting heart disease or having a stroke. Saturated fats are found in many animal sources such as fatty meat, butter, cheese and other high fat dairy products.

Trans fats are considered the worst fat for one to consume. Trans fats are manufactured through a process called hydrogenation which includes hydrogen atoms being added back to unsaturated fats to help to increase the shelf life of products. In other words, trans fats result from unsaturated fats being transformed into saturated fats. These fats increase levels of LDL (bad) cholesterol and decrease HDL (good) cholesterol which can increase you risk of heart disease.

On a day-to-day basis, it is recommended to limit total fat intake to 25-35% of total calories, limit saturated fats to 7% of daily calories and limit trans fat to less than 1 % of daily calories.

Got a question about nutrition? Leave a comment, tweet us at @WthOnline, or send us an email!

Skip the Massage—Roll out!

by Brittany Fuino, blogger

Ever gotten a deep tissue massage?  Me neither. Anyone who has experienced a sports-related injury knows that they can wreak havoc on your training routine.  Many of these injuries, especially for distance runners, can be prevented with sports massage therapy.  Sounds like a bogus excuse to get a massage, right?  Not so much.  A good massage therapist can break up and relieve sore muscle knots—so worth it, but so pricey.   No matter how much I begged my mom to let me get one this summer to treat my IT band injury, using my savvy student research skills to send her article after article to support my request, she would. not. budge.  I was stuck!

Enter the foam roller, also known as your new best friend at the gym.

Maybe you’ve seen the big black rollers they recently put in most of the fitness centers on campus and wondered, ‘What’s that giant rolling pin doing in a place like this?”  Offering free massages, of course!

The foam roller is a great tool to use in conjunction with your own body weight in treating and preventing many sports injuries.  Just like a massage therapist, the roller breaks up tough muscle knots and achy sore spots on your body.  It can be painful if you roll over a trigger spot, but that means it’s working!

Check out these  three basic rolling techniques from Running Times, and try them out after your next workout.  You should spend around 60 seconds preforming each one.  Just don’t forget to still stretch!

Do you use a foam roller? Have any tips or additional moves for WTH readers?  Share your experiences below!

Go Greek!

by Lindsay Barton, blogger

Tired of plain yogurt? Sick of sorting through mountains of Yoplait and Light and Fit to find your favorite brand? Try Greek yogurt instead! This thicker and creamier alternative to regular yogurt will have your taste buds begging for more.

The amount of protein in Greek yogurt trumps the amount in regular yogurt—it contains about twice as much. The extra dose of protein will keep you feeling satisfied longer so you won’t be tempted to overindulge later. Greek yogurt boasts about 13-20 grams of protein, whereas regular yogurt contains only 5-10 grams. Many consumers are looking for products with less sodium. Greek yogurt has up to 50 percent less sodium, without sacrificing taste. Counting carbs? Turn to Greek yogurt to save the day! With nine grams per cup, it will definitely put your serving of Dannon to shame.

In order to make Greek yogurt, whey is strained off, giving the yogurt its thick texture. The majority of natural sugar is removed during this process, giving Greek yogurt half the sugar of unsweetened, non-fat yogurt. Because Greek yogurt is minimally processed and not heat-treated, it is packed with essential bacteria that can improve intestinal health. A 6-ounce serving can provide 20 percent of your daily calcium requirements.

Greek yogurt has a variety of uses, especially in desserts, recipes and smoothies. Its thick texture has made it a popular substitute for milk and sour cream in baking. You can find numerous flavors of Fage and Chobani Greek yogurt almost anywhere. Plain, sweetened, or with fruit and honey, Greek yogurt is a nutritious addition to any eating plan!

Short on ZZZs? Try some “ohms”

By Elizabeth Holtan, Healthy Monday

If you’re feeling sluggish, tired and unfocused during the day, two common fixes are sleep and coffee. But if you’re low on sleep and jittery from caffeine, taking a moment to meditate can go a long way.

Healthy Monday’s weekly Meditation Monday program, from 2-3 p.m., is a great opportunity to devote time on a regular basis to your mental health. But if you can’t make the sessions, here are a few tips on how to do it anywhere.

• Set aside at least 5 or 15 minutes of uninterrupted time and stick to it.
• Pick a quiet, tidy place without distractions. Turn off the TV and music, or put on a soft, relaxing song.
• Choose a clean, comfortable spot on the floor. Sit on a cushion if you need to.
• Rest your hands lightly in your lap.
• Close your eyes and relax your muscles.
• Take slow, deep breaths through your nose, counting to ten.
• Clear your mind; focus on the sound of your breathing.
• When you’re done, stand up slowly and stretch.

You should feel invigorated, relaxed and more ready to meet the rest of the day’s challenges after this simple exercise. Meditation can help you sleep and reduce tension and stress, and combined with regular exercise, it can do wonders for your physical and mental health.

Healthy Monday is a national movement of people and organizations who commit every Monday to the behaviors and actions that will end chronic preventable disease. Connect with us on Facebook and Twitter or tips, program updates and contests!

College Cuisine: 60 Calorie-Spinach Artichoke Dip

by Alyssa Miron, food blogger

There is nothing better than a good ol’ party. Ok, well, not the ones you are thinking of (like the last weekend that you didn’t even remember). I’m talking about the type of parties your parents would drag you to when you were 8 years old and hang out with a bunch of kids you didn’t know. Let me just get to the point: free, fatty, fun food.

First, you grab a handful of pigs-in-a-blanket as your pre-appetizer and follow this with mini-pizza bites and bruschetta. Insert soda break here. You look back at the table and see the crudité platter sitting alone in the corner of the room. You pick up a carrot stick, douse it in ranch dressing while thinking, “Just a couple of these, so I’m not a complete fatass.” Of course, you can’t stop there once the nachos and chip dips come out, steaming with perfection. And by the time you’re done, you realize that dinner is about to be served and there’s no way you can fit another crumb into your mouth without fully blacking out into a food coma.

As college kids, we can now appreciate these wonderful moments of free and delicious party snacks (especially since parties here are lucky even to have a bag of pretzels). So I’ve decided to inspire you to create this recipe at your next gathering. Your friends are sure to appreciate it and will hopefully return the favor by supplying the drinks. Click ahead for the recipe!

Mix’n Elena: Eggs Benedict Salad

by Elena Tsonos, food blogger

Ever find yourself craving breakfast at dinnertime? Maybe it’s been a hectic week and you haven’t gotten around to making that big breakfast you’ve been looking forward to. Or perhaps you’ve been trying to lower your fat intake and have decided that the big cheesy bacon omelet that you’ve been drooling over just doesn’t fit into your overall diet plan. Have a potluck brunch planned with other students in your major? This tasty salad recipe might be perfect for you!

This week’s featured salad recipe brings breakfast together with dinner in a way you may have never imagined. The author calls it “Eggs Benedict Salad” and describes it as “the classic brunch dish- in salad form”. The salad requires a little more preparation than other salads; but then again, don’t most college students spend more time preparing dinner than breakfast, anyway? You might also have to consult Grandma’s cooking expertise if you choose to top the salad with the recommended hollandaise sauce. The salad is similar to a breakfast sandwich with vegetables as a substitute for the bread—it’s a tasty alternative if you’re looking to enjoy a balanced breakfast for dinner.

This week’s salad recipe was featured by Jill Silverman Hough in Bon Appetit. Click ahead for the recipe!

How sleep affects your memory—and grades

by Rachael Grannell, blogger

We are bombarded with information everyday. We get it from our classes, the media, and conversations with our friends. From the minute we wake up, to the seconds before we go to sleep our brain is processing those messages. When you wake up in the morning, you remember only some of that information. You can probably remember what your professor talked about in lecture, the assignments you have due, or maybe some assignments and not others.

So how is it that we can remember certain things while forgetting so many more?

A new study published in the Feb. 2 issue of The Journal of Neuroscience explains that the brain evaluates our memories while we sleep and decides which ones are most important to store in our long-term memory.

The study shows:

• The more sleep we get the better our memory recall (yes, mom was right).
• Our brain stores information that is most relevant to our near future (i.e. information that could be on an exam).

Instead of EEG results, here’s some things we can take away from the study:

• Get in some zzzz. As  sleep-deprived students, many of us cram before tests, but according to this test (and psych 205) it’s better to study and sleep than trying to memorize everything and grabbing a cup of coffee on your way to the exam.

• Prioritize. Since our brain gives special treatment to memories that we need in the near future, we should too. So instead of doing the assignments you want to do first, you should probably work on what you know you need to do for the next day of classes and get a good night sleep. If that good night of sleep isn’t a possibility, it’s probably best to be studying for that exam as the last thing you do before getting that one hour of sleep in.

 

 

Enjoy your bong hit—and flaccidity

by Gina Colonette, sexual health blogger

For years, men have said Maryjane increased their desire to have sex. A new study says Maryjane, weed, or good ol’ marijuana, can actually cause sexual dysfunction in men. It begs the question—is the blunt really worth it?

If you are reading this with a blunt in your hand, put it down. Marijuana’s effect on receptors in the brain is similar to its affect on receptors in the penis. Dr. Rany Shamloul, a postdoctoral fellow in the Department of Pharmacology and Toxicology at Queen’s University, says the penis has the same receptors as those affected by marijuana in the brain. As a result, marijuana may make it difficult for a man to attain and maintain an erection-—see how far that will get you.

Cucumber Salad with Miso Dressing

by Jenna Heller, blogger

This Asian-inspired salad is the perfect light lunch or dinner appetizer. The light, creamy miso dressing with chopped cucumber and shrimp creates a unique combination of delicious flavors and is extremely simple to make! For the miso dressing you’ll need…

Happy Now? Round 3

by Lauren Teng, blogger

Blogger Lauren Teng is on a mission this semester to find out what makes YOU happy.

Happy Now? - A happy little sad blog curious about that sticky little huge thing we call happiness.

 

The other day I had a movie moment. You know them, right? You’re somewhere, with someone or no one, and all of the sudden time slows. Colors warm, you feel the ground beneath you and space around. You’re in the moment yet removed from it, as if you’re watching it unfold all around you. It’s like a little pocket of sweetness where, at least I have this feeling of simple amazement at wherever I find myself. It might be a dinner table in a noisy dining hall with lots of friends, a moment walking through campus alone or looking around a lecture hall filled with hundreds of bodies. I’m not sure why these moments happen. Maybe that feeling of wonder and the space and time around could be the product of calming, slowing down, and getting grounded in yourself, as opposed to the motion and commotion of the world around. What do you think?

Dreaded Task of the Week: Food Shopping

by Jess Leeds, Healthy Monday

Every week, I set a grocery store budget for myself. And without fail, every week I break that budget, influenced by impulse purchases and the novelties displayed by the checkout line. To be honest, sometimes shopping for foods that are healthy and inexpensive isn’t the easiest thing to do. In honor of National Nutrition Month, here are a few tips for when you go food shopping to help you save some money and also guide healthy eating:

1. Don’t shop when you’re hungry. Take it from personal experience—when I am hungry and go shopping for food, I tend to purchase twice the amount of groceries than I actually need. Shop after lunch, dinner or a snack to spend less and stay focused.
2. Plan ahead. Think of what you need, jot it down, and follow the list. It’ll help you stick to healthier foods and leads to less spending.
3. Spend time in the produce section. Vegetables and fruit have a lot of vitamins and minerals in them—and the greater the variety of color that you purchase, the more different types of vitamins you will be consuming. Fresh produce is preferable, but you can also save a little bit of money and purchased canned vegetables and fruits.



4. 4. Don’t skip meat and fish. Although it may be a bit expensive, it is recommended that we consume two servings of poultry, meat or fish per day. Try topping a fresh salad with chicken or salmon for a filling meal.
5. 5. Try whole wheat and grain. It contains beneficial vitamins and minerals and takes longer to digest, making you feel fuller for a longer period of time. It also is full of antioxidants and is good for your heart.

The important thing when food shopping is to stay focused and to stick to your grocery list. If you need help, refer to the food pyramid for serving sizes and guidelines for nutritional eating.

Healthy Monday is a national movement of people and organizations who commit every Monday to the behaviors and actions that will end chronic preventable disease. Connect with us on Facebook and Twitter for tips, program updates and contests!

Splurge a little and get happy!

by Erica Murphy, blogger

Do you feel guilty taking a Friday afternoon to get a manicure? Is your wallet yelling at you for purchasing that beautiful lace tank top? Can you enjoy that hyped-up college basketball game knowing that calculus homework is waiting?

Well, what would you say if we told you all of these indulgences were necessities? Is it possible that spoiling yourself every now and then actually improves the brains ability to function?

Cheers and Jeers

by Laura Jungreis, blogger

Cheers to…

Niger and Nigeria, for eradicating the Guinea worm.  The Guinea worm lives in stagnant water and infects those who drink the water.  Now the worm is only found in three countries and if it can be eradicated in hose, it will become the second disease to be wiped out by mankind.  Get more details here.

Exercise, for reducing the signs of aging.  A study published in The Proceedings of the National Academy of Sciences explained how exercise reduced or even eliminated detrimental effects of aging in mice.  The mice engaged in strenuous aerobic activities, but humans can engage in less taxing activities to still receive benefits.  Read more about the study here.

Jeers to…

Sugary drinks, for potentially increasing blood pressure.  A study has shown that for each extra serving of sugar-sweetened drink had daily leads to an elevation of blood pressure.  Taking in excess sugar also can lead to sodium retention, which also increases blood pressure.  Find out more details about the study here.

Health & Beauty: The Secret’s in the Fridge

by Jada Wong, beauty blogger

According to Self.com, having great skin is as easy as eating—eating strawberries, oranges, spinach, walnuts or blueberries, that is. These five fridge-friendly foods are packed with anti-oxidants and vitamins which helps hydrate your skin, boost its elasticity, and produce a glow from within.

Strawberries and blueberries are full of collagen-firming vitamin C which helps lighten skin spots and increases blood circulation. Spinach, which is rich in water, increases cell turnover rate and helps fight blemishes while walnuts are jam-packed with omega-3 fats which boosts your skin’s elasticity. Oranges can also brighten complexions and even better, boosts immunity.

The next time your skin needs a pick-me-up, just take a look inside your fridge!

Makeup Expires?

by Shweta Shreyarthi, blogger

(Courtesy of stylecaster.com)

Makeup may not have an expiration date specified on its packaging, but that doesn’t mean you can keep it forever.   According to CBS News, “it’s important to get rid of cosmetics every so often to ensure that you’re getting the maximum benefits, and also to avoid things like infections.”  The chances of infection increase with the age of the product. so if your makeup is getting old, it might be time to let it go. Click ahead to find out when it’s time to toss your products! 

Spring Break Edition: Makeover Your Middle

by Rachel Tipovski, blogger

For many people, strengthening and toning their core is often the most challenging area. With spring break and the summer months approaching quickly, the gyms seem to be getting fuller and fuller. When all the machines at the gym are taken, try Pilates for a total body tightening work out.

Pilates challenges all of your muscles through resistance training, which uses your own body weight. There are no weights involved, no running, and no jumping up and down. In fact, most of the movements can be done while you are seated on the floor. Pilates is the perfect way to get long and lean muscles. In just 30 short minutes, you can burn about 100 calories while strengthening and toning.

Pilates can be done as mat exercises or with equipment to tone and strengthen the body. This method of exercise can also help to improve posture, lengthen the spine, sculpt muscles and people who do Pilates are less prone to injury.

Joseph Pilates, founder of the method, believed physical and mental health are intertwined. The exercise program is designed around this belief. All of the movements are based around concentration, precision, and breathing. Pilates has been the exercise of choice for decades among dancers and gymnasts and more recently, Hollywood actors. Jennifer Aniston, Madonna, Cameron Diaz and Uma Thurman are all fans of the Pilates workout.

Julia Basso, junior at Rutgers University, loved her Pilates classes so much she got certified to train and teach herself. Basso is a dancer and loves how Pilates increases her flexibility and long lean muscles without any added bulk. One of the most important aspects of Pilates is paying attention to detail, Basso says.

“The control you have over your body movements has to be precise or you won’t get the results you desire. It’s important to work with a trainer, or find a class with an instructor who really pays attention to the way you’re positioning your body while doing the movements,” Basso says.

With so little time to get in shape, you can see a difference in your body after a few Pilates workouts.

In The Gym: Jon, Hannah and Joseph

by Lauren Teng, blogger

Jab, cross, hook and improve your attention span.

Jon Jones, a mechanical engineering major from Jersey, started karate in 4th grade. His mom thought the discipline would be good for the junior’s attention span and ability to maneuver life.  At 17, he started fighting and had taken up boxing, kickboxing and different martial arts.

Fast forward to ‘Cuse. Jon has been keeping up with his training on his own, but has added two friends to the mix: Joe, a freshman from Queens who approached him in the gym after seeing him train, and Hannah, a sophomore elementary education major from Massachusetts.

Running his friends through the basics of kickboxing, Jon stresses the diversity of benefits this full body exercise brings, like muscle endurance, cardio strength, agility, flexibility, and good balance. Most importantly, kickboxing brings especially the mental aspect of the discipline of the technique and training.

Hannah says she was initially drawn to kickboxing for the ability to protect herself and the cardio development; running in one place for hours was a bore.  Joe says for him in addition to the extreme physical development, he feels that life is a fight—boxing gives you the means to have confidence and skill to adapt and take on what’s thrown his way.

Jon agrees, and says that “very few things are difficult now, everything is a challenge.” Life is something to be looked straight in the face and taken on.

Interested in joining the group to train along? Jon and the gang would love to have you—just drop him a line at his ‘syr’ email or leave him a message on Facebook.

Eat This, Not That: Marshall Street Edition

by Olivia Gardlin, NEPA

(Courtesy of Newhouse Communications Center)

In our newest series, the Nutrition Education and Promotion Association chapter at SU breaks down some common health questions with their expert advice.

Eating well in college can definitely be a struggle at times, but there are healthy items to order everywhere you go! The only issue many students face is knowing what to order, and mistaking high-calorie meals for low-calorie ones. In this blog post brought to you by NEPA, we explore what to eat (and what not to eat, of course) on Marshall Street.

Let’s start with Starbucks, an establishment that can make or break your on-time arrival to class when lines stretch around the store—a usual occurrence during midterm and finals week. Starbucks now offers many drinks to be ordered as “skinny”, aka the lighter version. But just how “skinny” are these drinks?

(All based off of a tall-sized drink):

Drink this! Iced skinny flavored latte (60 calories), unsweetened passion iced tea (0 calories!), caramel frappuccino light (130 calories), nonfat vanilla crème (150 calories without whipped crème)

NOT that: Peppermint white chocolate mocha with whipped crème (420 calories), hot chocolate with whipped cream (290 calories), Eggnog latte (370 calories), double chocolate chip Frappuccino (450 calories)

Roly Poly: Despite the name, has some very healthy (and delicious) options available. Here’s how to stay on point when ordering there:

(Sandwiches based on getting the half sandwich option, and soups based on the 6 oz serving)

Eat this! Ultimate veggie sandwich (180 calories), buffalo slim wrap (271 calories), Tuscan turkey (219 calories), cider house melt (243 calories), chicken noodle soup (70 calories), garden vegetable soup (60 calories)

NOT that: Nuts and honey wrap (341 calories), Thai hot tuna (338 calories), Southside club (367 calories), pesto turkey club (376 calories), Baja chicken enchilada soup (210 calories), seafood bisque (217 calories)

Bleu Monkey is a very popular sushi restaurant on Marshall Street, and healthy choices can definitely be made here—you just have to be smart when you order!

Eat this! avocado roll (140 calories per roll), cucumber roll (136 calories per roll), spicy tuna roll (290 calories per roll), and light soy sauce (550mg sodium per tablespoon)

NOT that: shrimp tempura roll (500 calories per roll), dragon roll (450 calories per roll), spicy mayo sauce (110 calories per tablespoon!), or regular soy sauce (1100mg per tablespoon!)

Enjoy some yummy, and nutritious, treats on Marshall Street!

Got a question about nutrition? Leave a comment, tweet us at @WthOnline, or send us an email!

College Cuisine: Mango-Peach Smoothie

by Alyssa Miron, food blogger

Spring Break has come and gone. We all knew how fast it would fly, yet it always seems to be a disappointment returning to school anyway. There is no better feeling than pulling three all-nighters during midterms week, knowing you’ll be stress free in a matter of days, but there’s no worse feeling to return to a half written paper and a midterm.  Many of my friends went to warm and beautiful places, like Punta Cana, where they became sun-kissed from lying on the beach, holding a tropical drink of their choice. Personally, I spent half of my week exploring Montreal with a large group of friends and the other half around New York City. I was not able to escape the bitter cold, but the change of scenery was refreshing touch that is needed to return back to ‘Cuse.

My recipe choice this week is to keep the little bit of spring break in our hearts alive. Lets bring the tropics back to Syracuse! And what screams “Spring Break” more than a Mango-Peach Smoothie? With a simple array of fruits and some dairy, smoothies are praised for their lovely nutritional health benefits. The best thing about smoothies is once you’ve learned the basic recipes, there is no limit to what you can make!

Mango-Peach Smoothie

serves 2 smoothies, 105 calories each

Ingredients:

• 1 peach, sliced
• 1 mango, peeled and diced
• 1/2 cup vanilla soy milk (or 2% milk if you prefer)
• 1/2 cup orange juice, or as needed

Preparation:

• Place all the ingredients into the blender and puree until smooth. You can add ice cubes to make a colder drink.
• Serve with a umbrella straw to transport yourself to a warmer place!

In the Magazine: In or Out?

by Katherine Salisbury, WTH writer

Check out this feature and other great stories in the newest issue of What the Health magazine, dropping tomorrow! Look for it in all the dining halls, dorms, fitness centers and academic buildings.

Harsh winters force many workout routines indoors, but the second the sun starts to thaw Syracuse, some students lace up to break a sweat outdoors. Whether exercising on windy trails or in a gym, both have their benefits. The key is to find something you enjoy and can do every day, from running and biking to lifting and kayaking, says Tim Neal, assistant director of athletics for sports medicine at Syracuse University.

While all exercise is effective, hitting the gym is the easier of the two options, Neal says. A gym provides stability, independent of weather factors that could make it difficult to work out.

Weight machines, stretching pads, cardio machines, and other people work as motivators at the gym. If you find yourself slacking, look over at the person running next to you as inspiration to keep going. Talking to friends or watching TV can act as helpful distractions when exercising indoors on a machine, says Neal. It’s also easier to track your progress. Mileage, pace, and calories burned are all available on the machine’s screen.

Especially when recovering from an injury, it’s best to start indoors. Machines in gyms are padded, softening the impact on your muscles and ligaments, Neal says. People with sore muscles, bad knees, or other injuries should train inside.

Denny Kellington, assistant athletic trainer at SU, believes it’s harder to exercise outdoors, especially if you’re just starting out. “Depending on if you have the stamina or strength to exercise outside, it might be hard,” he explains. He suggests starting indoors to get used to running motions and lifting exercises, and then going outdoors to sweat. “Exercising outdoors is better for you,” says Kellington. “The air quality is more pure, you recruit different muscles, and you use your own body weight to move.”

Indoor air levels are estimated between two and five times more polluted than outdoor air, depending on ventilation in the room, according to studies conducted by the Environmental Protection Agency,. Household products, such as air fresheners or damp carpets, increase indoor air pollution. While air conditioning can be more comfortable than the sweltering sun, the gym’s air quality might not be worth it.

Tina Vidum, author of Outdoor Fitness, describes outdoor exercise as invigorating. “Fresh air, natural light, natural terrain, views, vistas–multi-directional movement on all types of terrain is not only a blast, it recruits more muscle fiber, burns more fat and calories, and trains the brain with the body,” she said in an interview with FitCommerce, an online health and wellness publication.

Exercising in nature, even for just five minutes, helps improve or maintain mental health. Researchers at the University of Essex recorded 1,252 participants and found that people walking past lakes or green areas had an increase in their mood and self esteem.

Whatever your preference, switch it up once in a while. Don’t get stuck in a routine, because your body will exert less effort when it is used to doing something every day, says Kellington. Try the stair master one day, and run up a steep hill the next. Each type of exercise yields different results, but they all beat doing nothing.

Mix’n Elena: Luau Salad

by Elena Tsonos, food blogger

(Courtesy of The Cheesecake Factory)

If you’ve ever been to The Cheesecake Factory, then you must know that the restaurant doesn’t only serve cheesecake, It serves a wide variety of delicious and large-portioned menu items. In addition to both the American and ethnic entrees that the restaurant offers, including steaks, seafood, sandwiches, burgers, and other creations, The Cheesecake Factory also serves eleven of the most interesting salads that you will ever eat. Unfortunately for us students, The Cheesecake Factory has not yet come to Syracuse; the closest location is in Rochester, NY which is a bit of a hike just to go out to eat at a restaurant.

Unsurprisingly, because the food that the restaurant serves is so delicious, there are a variety of copy-cat recipes of The Cheesecake Factory’s menu items available online. Such recipes are great for people who are students, like us, who want to experience the great flavor, but may be physically unable to do so. This brings us to this week’s featured recipe, a copy-cat recipe of The Cheesecake Factory’s Luau Salad. The Luau Salad that we’ll be looking at today was featured on Food.com in 2008. Click ahead for a recipe that will have you dreaming of summer!

In the Magazine: Too Much Tech

by Julie Kosin, WTH writer

(Courtesy of umn.edu)

Check out this feature and other great stories in the newest issue of What the Health magazine, dropping today! Look for it in all the dining halls, dorms, fitness centers and academic buildings.

WTH examines the effects of laptops and cellphones on your health

When Alex Ptachick wakes up in the morning, she immediately checks her cell phone. Throughout the day, the newspaper and online journalism major sends and receives about 1,500 text messages. She spends up to seven hours a day on her laptop taking notes in class, Facebook chatting, Skypeing with her boyfriend, and watching TV. Between classes, she gets the latest news on her iPad and listens to music on her iPod.

Today, technology makes Ptachick’s life easier, but it might make it more difficult in the future. In recent years, rapid advances in technology have led to a rise in studies about its dangers. Possible consequences range from the annoying (headaches brought on by staring at a computer screen too long) to the downright terrifying (possible brain tumors caused by cell phone use). WTH separates rumor from fact.

Eye strain and headaches

Computer use can lead to computer vision syndrome, which causes blurred vision, eyestrain, eye twitches, headaches, dry eyes, and neck and shoulder pain, according to the Pennsylvania Optometric Association’s website. Dr. Kenneth Savitski, an optometrist in northeastern Pennsylvania, says he sees this problem in 90 percent of his patients who work a regular eight-hour day on a computer. To save your eyes, Dr. Savitski suggests taking a break from staring at the screen every 20 minutes. Another trick he recommends: Take a few seconds to focus on something across the room or out a window, then look back down at the screen quickly. Repeat a few times. This helps your eyes refocus and relax. A clean computer screen and a privacy filter (which makes content on the screen invisible to anyone not directly in front of it) over your screen helps reduce glare, he says.

Verdict: High risk

Muscle and joint stress

Computer and laptop use can lead to serious effects on the body, according to Dr. Paul Blackledge, a chiropractor in northeastern Pennsylvania. He sees patients daily who suffer from neck, shoulder, back, and wrist pain and headaches caused by long-term computer use. He says sitting at a computer for multiple hours in a row can cause you to hunch, leading to posture problems and headaches. He stresses the importance of a proper workspace: a chair with lumbar support to keep the curve in the lower back, a monitor screen at eye level directly in front of the chair to prevent you from hunching and twisting for a better view, and a cushion in front of the keyboard and mouse to keep your wrists up, preventing carpal tunnel syndrome.

Verdict: High risk

Infertility

The jury is still out on whether laptops cause infertility. In 2004, researchers at the State University of New York at Stony Brook measured the scrotal temperatures of 29 men sitting with a laptop on their laps for one hour and men sitting in the same position without the laptop. While both groups’ scrotal temperatures rose, only the laptop users saw a significant change. The higher temperatures could lead to a drop in sperm production, but not everyone agrees. Dr. Robert Kiltz, founder of the Central New York Fertility Center, believes men who keep laptops on their laps for more than an hour might have an increased risk for sperm abnormalities, but he doesn’t see it as a major concern. “Theories seem to direct our outcomes, so if you worry about it, it’s more likely to be a factor,” he says. He doesn’t think laptops cause female infertility.

Verdict: Slight risk

Brain tumors and cancer

While some people fear that radiation from cell phones causes cancer, no definite proof of this exists. A study published in the International Journal of Epidemiology in May 2010 had conflicting conclusions: There was no overall connection between cell phone use and brain tumors, except in a small number of subjects categorized as “heavy users.” Walter Hall, a professor of neurosurgery at Upstate Medical University, disagrees. He believes cell phone radiation is not linked with brain tumors. “Somebody will come down with a brain tumor, because brain tumors occurred in humans even when cell phones didn’t exist, and the person will say, ‘The tumor occurred on the side I use my cell phone,’” Hall says. “But it was really just that person’s destiny to get a tumor on that side of his head anyway.” Hall believes worries about cell phone radiation come from early forms of radiation therapy that actually caused cancer. But radiation therapy technology has improved and now poses “an extremely low cancer risk,” even though it delivers much higher doses of radiation than cell phones.

Verdict: No risk

 

New Tastes Abroad: How to stretch your dollars (or pounds)

by Rebecca Toback, blogger

If you’re abroad and ditching the dollar for either euros or pounds, you may be losing sleep at night pondering where your money goes. My roommates and I sure are. In London, we use the pound (£), and on average every £60 equals $100. The euro (€) fairs a bit better, with every $100 giving you €70.

So when it’s time to go food shopping, you may think purchasing 5 apples for £3 is a bargain. In reality, however, that £3 will convert to about $5—then you’re paying a dollar an apple. That would probably never happen in the U.S., but once you’re converting money (and getting charged by your credit card companies for international use), the amount you spend in pounds is almost doubled when it arrives on your credit card statement in dollars.

Obviously, you’ll want to be wise with your pounds and shop at the supermarkets that give you the best deals. Since the SU school in London is in central London, everything is more expensive than it would be in the city’s outskirts. There are local, central and express grocery stores in the outskirts; the local and central stores are usually less expensive and have more of the essentials, while the express stores stock more prepared foods. Local stores are your best bet, and they still sell prepared meals for discounted rates, such as three meals for £5 at Tesco. Another grocery store (with clothing in some locations), Marks and Spencer, has a deal that includes dinner for two and a bottle of wine for £10. It’s those deals that students need to hunt for to save money.

Quiche is another food I tried for the first time in London. The British love their pies, and they sell quiche in supermarkets, food courts, and at the department stores. Tesco has a deal for two quiches at £5. Each quiche includes four servings, so for dinner, that’s nearly as cheap as it can get.

If you get sick of packaged dinners and want to hit the town with friends for a meal, you can get do it cheap if you check out student discount sites. They supply coupons for many of London’s restaurants. Studentbeans.com has dozens of coupons for pubs and restaurants including Pizza Express, a sit down pizza place (which is much nicer than the American Pizza Express); Bella Italia, an italian restaurant; and Yo Sushi, a conveyor-belt Japanese restaurant much like Sakanaya in downtown Syracuse. My best studentbeans.com deal was for 40 percent off at Yo Sushi. A 40 percent discount basically makes the price in pounds equal to the price in dollars, if the meal had been full price.

Not only does studentbeans.com have good discounts, but it lets you know about restaurants and London events that you wouldn’t have previously known about. Though London and parts of Europe that use the euro can be expensive, you can learn some money-saving tricks that will save you a few pounds. So go put them to use on a pint out at the pub—or you know, maybe for your future.

What’s in the Spring 2011 issue of What the Health?

…check it out yourself! If you haven’t picked up your copy of WTH from buildings around SU, good news—now you can read it online!

Head to issuu.com to read the print magazine online!

In this issue, check out alternative medicine places in Syracuse, how to prevent a UTI, why more SU students are turning to Adderall for their studies, and more! Click it today!

Tortilla Salad & Cilantro Vinaigrette

by Jenna Heller, blogger

This unique salad and dressing is the perfect salad to be served at a causal dinner party for your friends. The individual flavor of both the salad and the dressing is unlike any salad you’ll ever have made before. With every bite you take you’ll crave more, making this one of the best salads you’ve ever tasted. For the salad you’ll need…

Say Hello To The Newest Study Method: A drug that can recover memories

by Erica Murphy, blogger

As spring break approaches, our semester hits the half-way point. For seniors, their college years are slowly fading; for freshmen, their high school memories are thwarted by rebellious college antics. No one wants his or her college years to be hazy (even that “not a smart idea” year), and freshman will soon realize that high school was pure, easy, carefree bliss. But maybe we won’t have to forget forever.

Is virginity the new black?

by Gina Colonette, sexual health blogger

I was having a casual conversation with my friend, Briana, about a common conversation topic—sex—when she joked, “Virgins still exist??” The joke was in reference to a friend of mine who still has her “special gift.” “Of course they do,” I said. Not only do they exist, the number of virgins is growing—according to a survey taken by the National Survey for Family Growth, the number of people remaining virgins is increasing.

If you think you are the only one not having sex, you’ve got it wrong. In a 2002 survey taken by the NSFG, 22 percent of men and women reported as not having any sexual contact with another person.

Six years later, that number has increased. In a survey taken between 2006 and 2008, 27 percent of men and 29 percent of women reported they were virgins. So, yes, Briana, virgins do still exist!

For the 2006-2008 survey, when the age range was expanded from ages 15-24 to age 15-44, the numbers differed. Eleven percent of women never had any form of sexual contact with a man in their lives. That includes no oral sex, receiving or giving. The sex scene was looking pretty good, as only 6.1 percent of women had sex in their lifetime but no partner in the last year. Meanwhile, 69% had one male partner in the last year. Kudos to the those surveyed who kept their partner-count low. These numbers are similar to those found in the 2002 study.

Let’s not forget about the men; the numbers were virtually the same. For men ages 15-44, 11 percent had no sexual contact with a woman in their lives. It’s time to get over your shock, there are male virgins well into their twenties and forties! Sixty-three percent of men had sexual contact with one partner, 8.6 percent with two partners, 10 percent with three or more partners and 6.6 percent had no sexual contact with the opposite sex in the last year. Which category do you fit into?

Whether it’s your choice to refrain from sex or lack of swag, you are not alone. If you are thinking about having sex or not, realize, Health Services offers three kinds of FREE condoms—emphasis on the free. Here’s to keeping your clothes on.

Crazy Colleen: Hate, ignorance and self-harm

by Colleen Baker, mental health blogger

This will be one of my most important posts so far. Suicide is a growing epidemic, made only more prominent by acts of hate and ignorance that lead to depression, loss of self, and loss of a reason to live. According to suicide.org, in 2005, we as a country lost 4,212 peers between the ages of 15 and 24 to successful suicide attempts.

In the Magazine: Curb Your Cravings

by Samantha Quisgard, WTH writer

(Courtesy of fittipdaily.com)

Check out this feature and other great stories in the newest issue of What the Health magazine, dropping today! Look for it in all the dining halls, dorms, fitness centers and academic buildings.

Understand the science behind why you want the salty and sweet

It’s 1 a.m. and you wander into the kitchen looking for chocolate cake, ice cream, chips, or a hamburger. Whatever it is, you’re craving food, and the desire just won’t go away. No matter how hard you try to resist, you simply need to eat it.

Though we often blame our stomachs for cravings, our brains are truly at fault. There is a reason why you crave the foods you do. When your body is hungry and needs an energy boost, the stomach sends a signal to your brain,  giving you the urge to eat. Once this hunger is satisfied, your fat cells produce leptin, the chemical that tells your body you are full.

Stress disrupts this system, causing many of us to turn to food. The hormone cortisol accompanies high levels of stress and blocks the effect of leptin on the brain, preventing your body from getting that full feeling. Because your body thinks it hasn’t eaten, you  get the urge for a quick fix from sugar or fat—explaining why chocolate cake and greasy chips are at the top of your list while studying for midterms.

Cortisol can affect serotonin and dopamine levels— the chemicals that regulates your mood. “Chronic stress and depression can lead to high cortisol levels and lower serotonin levels. Lower serotonin levels appear to be correlated with intakes of carbs,” says Randall Jorgensen, a psychology professor at Syracuse University. Thus, we turn to comfort foods from our past when we need a mood booster.

Some studies show the type of food you’re craving may indicate an underlying mood, says Dr. Jacqueline Odom of the Beaumont Weight Control Center in Michigan. Craving crunchy foods may imply that you have unexpressed anger you’re unsure how to release. If you’re hungry for sweets, it may mean that you’re not getting enough kind words from those around you. Turning to dairy could signal a momentary lack of nurturing, and choosing starchy foods to munch could suggest you want more protection and support in your life. “Cravings have to do with a learned association: once you eat a food and have a good experience, you tend to associate that good feeling with that good food,” says Sapna Doshi, a fourth year clinical psychology Ph.D. student at Drexel University.

While there are no definitive answers to why you crave what you do, there are ways to try to prevent giving into them. Dr. Meghan Butryn, an assistant research professor at Drexel, suggests four ways to deal with cravings. First, decrease your access. If you have a tendency to crave ice cream, don’t keep a pint of Ben and Jerry’s in your freezer. Making foods less accessible will force you to pause before obtaining the food, and perhaps encourage you to decide on an alternative food or activity.  Next, Butryn suggests creating a “coping card,” or an index card filled with motivational quotes and suggestions that will help you to respond to the craving in a positive way. She also suggests short distractions such as taking a walk or calling a friend for support. Finally, Butryn recommends “urge surfing”: developing mindfulness by sitting back and watching the ups and downs of your cravings as they rise and subside like a wave. If you still can’t stop dreaming about the chocolate cake in your kitchen, give in to your craving—but not completely. Treat yourself to a small portion and be sure to eat it slowly. Take your time to enjoy the food as opposed to scarfing it down before you hit the kitchen table. This way, you’ll be much less likely to head back for the rest of the cake.

Syracuse University addictions professor, Dessa Bergen-Cico, guides WTH through the anatomy of a craving:

1.  You’re stressed and unhappy and want a rapid way to cope, so the image of a comfort food like chocolate cake enters your brain.

2.  Your brain is primed from experience to know the cake is high in cocoa, fat, and sugar which will increase your brain’s dopamine levels and elevate your mood.

3.  Memories surface in your brain of the good feelings you got last time you ate cake or similar sweets.

4.  You take the first bite and immediately your “feel good” chemical (dopamine) levels rise reinforcing you to crave eating more of the cake, so you take another bite, and another.

5.  The cake is gone, insulin fills your bloodstream, and your blood sugar spikes.

6.  Twenty minutes later your blood sugar drops and your brains levels of serotonin and dopamine decrease leaving you tired and slightly depressed.

 

Post-Spring Break Edition: How To Keep The Body You Worked So Hard For

by Rachel Tipovski, blogger

(Courtesy of collegecures.com)

The worst part about the gym is the time commitment. Taking an hour or more to spend at the gym, watching the minutes pass and calories melt off of you is boring and exhausting. Thankfully, there is a way to spend less time at the gym without sacrificing fitness. The secret is interval training.

Interval training is a workout in which you alternate periods of high intensity exercises with low intensity recovery periods. The result: a shorter period of time and more calories burned. Interval training is a well-known exercise that is beneficial for weight loss, rehabilitation, reduction of heart disease and cardiovascular build-up, according to a study by the New England Journal of Medicine. There are many different interval-training methods, there is no known “one size fits all” optimal solution, the study says.

Interval training was once designed to help train Olympic athletes. In recent years, many experts have begun to advise people to take up this kind of exercise. Experts say not only will it save you time in the gym, but it is also a smarter way to exercise. High intensity interval training is twice as effective as normal exercise, experts at the Norwegian University of Science and Technology say.

When compared to people on a normal exercise routine, like jogging, researchers have found that doing interval training can double their endurance, improve oxygen use and strength by more then 10 percent and speed by at least five percent. These movements should make you a little out of breath but you should not feel exhausted or be gasping for air. The work outs should consist of a few short minutes of intense movement followed by a few minutes of less rigorous activity.

Try out interval training by increasing your daily jog with something like this:

• Warm up for five minutes
• 30 seconds sprint/ 30 seconds recover
• 1 minute sprint/ 1 minute recover
• 2 minute sprint/ 2 minute recover
• 4 minute sprint/ 4 minute recover
• 2 minute sprint/ 2 minute recover
• 1 minute sprint/ 1 minute recover
• 30 second sprint/ 30 second recover

High interval training gives you the best of both worlds: blasting more calories in less time.

 

The Guinea Pig: I try, you buy

When I told my editor that I wanted to start writing about food instead of health and beauty products, she asked that I not write about Kashi. I understand the request - the company has monopolized the all-natural food industry, offering everything from breakfast cereal (I’m a fan of Autumn Wheat) to crackers and cookies. Why ya gotta hog all the shelf space, Kashi? Give someone else a chance.

Just this once, I’m going against my editor’s wishes, but only because there aren’t a lot of all-natural frozen pizzas available. Believe me, I’ve looked.  Anyway, it’s better to have eaten Kashi pizza then to have not eaten pizza at all . . . or something.

Frozen pizzas in general are a cheap way to satisfy a craving for cheesy, carby goodness. However, many brands like Red Baron, Tony’s and DiGiorno contain dirty ingredients like high fructose corn syrup and preservatives. They’re also lousy with high amounts of assorted fats and sodium. I know what you’re thinking: “But Amanda, isn’t pizza supposed to be bad for you?” Not necessarily. Kashi offers a variety of healthy and delicious pies for a low price.

Kashi – Frozen Thin Crust Roasted Vegetable Pizza, $5.99

So many things to love about this product. The fiber, the protein, the omega-3s. And the taste isn’t bad either.

Like with all of their foods, Kashi includes their signature blend of 7 whole grains, and it definitely sets the crust apart. Despite being thin, it has a hearty, substantial texture and a composition that won’t make you bloat like yeasty alternatives. You won’t have to loosen your belt after gorging on this (not that you could, since there’s really only enough for 2 small servings).

The veggies are still quite delectable after life in the freezer.  A delicate balance of broccoli, artichoke hearts, roasted red peppers, onions and garlic make for a flavorful experience. The onions and broccoli are surprisingly firm, and even the red peppers still retain some sweetness.

The one downside is cooking it. The thin crust is super sensitive so it can burn easily. Even when it doesn’t burn, it’s still prone to over-cooking and can be dry and hard. I would suggest adhering strictly to the recommended cooking time and keeping a close eye on it. Turning down the heat about 25 degrees can also help.

The Verdict: Delicious, but touchy. Don’t let the oven get too hot, hot, hot!

Hope everyone has a fun and healthy spring break!

In the Magazine: The Fight Starts Now

by Alex Lee, WTH writer

(Courtesy of mythunderstandings.wordpress.com)

Check out this feature and other great stories in the newest issue of What the Health magazine, dropping this week! Look for it in all the dining halls, dorms, fitness centers and academic buildings.

Battling memory decline with daily mental exercise

In one corner of the ring sits your brain. In the opposing corner, ready to take you down, is memory decline. Let’s get ready to rumble.

Memory loss may seem light years away to a college student, but according to the Institute for Social Research at the University of Michigan your brain function begins its steady free-fall as early as your mid-20s. In fact, mental decline occurs at the same rate at in a 25-year-old as it occurs in a 70-year-old.

Number games and doodling become key weapons for both young and old adults. Studies conducted by the Journal of the American Medical Association reveal that engaging in cognitive training several times a week significantly wards off memory loss and can even improve brain function for up to two years.

Ian Robertson, a professor of psychology at Trinity College in Dublin, Ireland, and author of “Stay Sharp,” studies the effects of cognitive stimulation like that of Sudoku on the brain. Robertson argues that certain types of brain stimulation can improve cognitive function. The connections within the brain necessary for mental performance tend to weaken when the brain does not get enough exercise, but can be strengthened with repeated use.

The potential threat of early memory decline has received attention throughout the Syracuse University community as well. “I recently learned in psychology class that people start to lose their memory as early as their 20s,” says Stephen Glennon, a health and exercise science major. “I figured that I would get ahead of the game and start doing Sudoku every now and then.”

Doodling may also benefit the brain, according to a recent study by Jackie Andrade, a professor of psychology at the University of Plymouth in the United Kingdom. Her study tested doodling and its power to improve memory and concentration. After listening to a brief auditory message, participants took a surprise quiz to recall information mentioned in the message. Compared with subjects who did not doodle while listening, doodlers scored 29 percent better. Andrade’s results provide strong evidence that doodling while working can be helpful because it maintains concentration during boring tasks.

Train your brain now and prepare it for the battle against memory decline. Exercise your brain using the resources around you. Take a stab at the daily newspaper’s Sudoku or crossword puzzles. Doodle your heart out during biology class. As Robertson puts it, “there is an element of truth to the ‘mental muscle’ model of the brain—use it or lose it.”

 

Healthy & Beauty: Suncare

by Jada Wong, blogger

For those who were lucky enough to escape to someplace sunny for spring break, it must have been tempting to bake on a beach for hours to get sexy, tanned skin. But the unsexiest thing after baking in the sun is a sun burn. Be sure to check out these tips for safe and sun kissed skin.

The right sunscreen:

The key to choosing the right sunscreen is reading the labels for a broad-spectrum, hypoallergenic and waterproof product that has a moderate to high level of SPF. For prolonged sun exposure, be sure to choose a product with an SPF of 30 or more. The number represents the level of protection against harmful UVB rays and the higher the SPF, the more protection, according to the American Cancer Society. But don’t think that SPF100 would give you twice the protection as SPF50—it just filters a bit more than SPF50. If you’re prone to breakouts, choose a sunscreen that is specific to your face. And don’t forget to get a lip balm with SPF as well, many people don’t think of lip protection but the skin on the lips is actually really thin and is always exposed. Check out drugstore.com for a big selection of sun care products (and free shipping over $25!)

Before you bake:

Most people apply sunscreen while in the sun, but that’s a major no-no. The active ingredients in sunscreen take about 20 minutes to absorb into your skin, so applying while in the sun defeats the entire purpose of sun protection. Instead, apply about an ounce (or roughly a palm and half) of sunscreen while naked 20 to 30 minutes before you hit the beach. Your skin will still be protected even when your skimpy two-piece moves around, according to realbeauty.com. Don’t forget to apply some onto those hard-to-reach areas like the back of the neck, top of the ears, tips of the toes, and even parts of exposed scalp.

Getting your tan on:

Reapplying sunscreen throughout the day is the best way to keep your skin protected and sunburns at bay. Waterproof products should be reapplied at least every 80 minutes and more often if you’re swimming, sweating or after toweling off. Water resistant products should be reapplied about every 40 minutes.  If you feel your skin getting hot while you’re in the sun and haven’t hit the mark for reapplication, reapply anyway. It’s better to reapply than not when it comes to your skin. For more sun protection, wear a hat, UV-ray blocking sunglasses, or a cover-up.

Post-sun treatment:

If you’ve followed these tips, your skin is the perfectly tanned shade. If you haven’t – well, good thing you kept reading. To soothe a sun burn, apply a cool cloth to the area and then slather on soothing lotions that contain aloe vera, according to WebMD.com. Taking an aspirin can also help decrease a sun burn’s pain or inflammation. Be sure to also stay hydrated with lots of water and stay out of the sun for a while. There isn’t much to do in terms of peeling skin but cool showers and lotions can relieve the itching.

Boost Your Health with Coconut Milk

by Shelby Keys, NEPA

What is coconut milk and why drink it?

When we think of coconut milk, most of us probably think of our Spring Break pina coladas. But coconut milk can also be used in ice cream, yogurt, soups, or even as a substitute for a glass of regular milk.

Some consumers are wary to buy it, because traditional coconut milk is high in saturated fats, calories, and sugars. However, newer unsweetened coconut milk beverages have a better nutritional profile with only 50 calories for one cup. The So Delicious brand is also high in Vitamin B12, magnesium, and calcium. While the saturated fat content seems to be high, the saturated fat in coconut milk is made up of medium-chain fatty acids, which are quickly metabolized by the liver for energy, rather than stored as fat.

Furthermore, half of the medium-chain fatty acids in coconut milk are composed of lauric acid, which is anti-viral, anti-bacterial, anti-microbial, and anti-fungal.

For the vegans out there, coconut milk is dairy free! It still has the consistency of milk, but is slightly sweeter, sometimes flavored with vanilla, and contains a hint of coconut flavor. What’s more is that coconut milk is higher in fiber, lower in sugar, and contains the same percent daily value of calcium–30 percent—as skim milk and soymilk. On the contrary, coconut milk is lower in protein, Vitamin A, and contains no Vitamin D, so these must be sought from alternative sources.

Nonetheless, coconut milk is a great alternative for those who are bored of regular milk and want to try something new, healthy, and different. There are tons of ways to enjoy this nutritious beverage, so grab it next time you’re at the store!

Got a question about nutrition? Leave a comment, tweet us at @WthOnline, or send us an email!

 

Crazy About Cereal

by Lindsay Barton, blogger

(Courtesy of definitivejux.net)

Starting your day off with a bowl of cereal is an easy way to get a serving of whole grain. All cereals are different, but some are bursting with sugar and refined white flour. More than half of the calorie content of some cereals comes directly from sugar! Some of our favorite cereals are imposters and don’t provide the nutrients listed on the box.

When choosing healthy cereals, be sure to check the ingredients list.  Whole wheat, grain or corn must be the first ingredient. Fiber is also another important nutrient to look for. Fiber has been shown to protect against heart disease and prevent the risk of type 2 diabetes. Cereals with at least three grams of fiber per serving are a good way to make sure you are meeting the daily requirement.

Regardless if a cereal consists of mostly whole grain, high sugar content does not make it healthy. Added sugars from ingredients like corn syrup or evaporated cane syrup provide most of the sugar in breakfast cereals, but cereals can contain natural sugars from dried fruits. If one of the ingredients is partially hydrogenated oil (trans fat), leave the box on the shelf. This enemy is an artery-clogger that can increase your risk for chronic diseases. Also, beware of high-fructose corn syrup, which only adds to the sugar content and destroys the nutritive value of the cereal.

When shopping for breakfast cereal, stay away from refined grains, partially hydrogenated oils and added sugar. Look for cereals that are high in fiber and sweeten your bowl with fresh fruit. The next time you’re in the grocery store, put down the box of Apple Jacks and switch to Frosted Mini-Wheats or Kashi GoLean Crunch instead.

Mix’n Elena: Buffalo Chicken Salad

by Elena Tsonos, blogger

(Courtesy of bonelesschickenrecipe.com)

If you haven’t grown up as a vegetarian, then chances are you have probably tried buffalo wings at least once. The name “buffalo wings” has become so familiar to many of us that people may not give a second thought as to why the word “buffalo” has been attached to wings; it’s not like the hot sauce put on the wings is made from a buffalo! Well, then here is your moment of enlightenment—those spicy wings that you order at most American-style restaurants are called “buffalo wings” because they were invented in nearby Buffalo, NY. It’s such a simple explanation, yet perhaps many did not know that.

Since the first frying, buffalo wings have become increasingly popular among Americans. You can eat buffalo wings bone-in or boneless. Today, they are prepared in more ways than one; no longer is the traditional frying of breaded wings that are tossed in hot sauce the only way to eat buffalo wings. In addition, buffalo wings have been incorporated into recipes more creatively than just in sandwiches and atop pizza; today, many people enjoy buffalo chicken casserole, buffalo chicken macaroni and cheese, buffalo chicken dip, and even buffalo chicken pasta. While all of these concoctions sound completely tasty, it is buffalo chicken salad that really puts a healthy spin on the normal less healthy fried buffalo wings. This brings us to today’s featured recipe- Buffalo Chicken Salad, featured on Rachel Ray’s 30 Minute Meals. Click ahead for the recipe!

Heavy Periods Disrupting Life?

by Gina Colonette, sexual health blogger

(Courtesy of westword.com)

Getting your period is not the most exciting part of being a woman. Sometimes it slows you down or makes you groggy. But some women have it worse; their periods literally disrupt their daily lives. They’re suffering from cyclic heavy menstrual bleeding (HMB) and not getting treatment—and you could be one of them.

College Cuisine: Grab a Cookie and Sit Down for Storytime

by Alyssa Miron, food blogger

(Courtesy of thefoodsection.com)

Most people are familiar with Hamantaschen cookies. You know, the little triangle ones that have fruit jam in the middle that randomly appear on the shelves in the Spring? The Jewish tradition celebrates Purim in March and it’s probably the most festive holiday in the religion. These delicious cookies come with a story that is told like a fairytale.

The story begins when a king named King Ahasuerus searches for a new queen and finds beautiful Esther. As she takes the throne,  she keeps her Jewish identity secret because her uncle Mordechai (the leader of the Jews in the city) told her so. A while after, Haman, the richest man in the kingdom was appointed the King’s new prime minister. All the king’s subjects were ordered to bow down to him as a sign of honor and everyone did…except Mordechai. Haman decided that instead of punishing Mordechai, he would punish all of his people. He declared a decree in which he planed on killing all of the Jews. Ester went to her husband, the King, and asked him to please spare the life of my people. As a result, the King was so furious at Haman that he insisted he be hanged immediately. The holiday is now rememberd as a joyous occasion of Jews triumphing evil, and is celebrated by dressing up and having festivals—and eating delicious triangle cookies, of course.

To make these traditional cookies, click ahead for the recipe!

Tastes Abroad: Chocolate, with a side of waffles

by Rebecca Toback, blogger

Spring break in Brussels is everything you’d never expect spring break to be—chocolate stores, so much food and not a beach in sight.

 

Soon after we hopped off the train in the Belgian capital and settled into our hotel room, we walked into town to sample some of the food that Belgium’s most known for: Waffles and chocolate. (I think the Brussels sprout needs to hire a publicist!) With the smell of chocolate in the air, that was no problem. There are both waffle and chocolate places every five steps you take. Chocolate shops are to Brussels what Starbucks are to NYC.

In America, waffles are usually served drenched in maple syrup or butter (or both). But here, syrup isn’t even an option or needed at all; the waffles are amazing on their own.  I had heard the waffles were good, but my expectations were surpassed. After we took a tour of the city (the original Hershey, PA), it was chocolate time! We made a beeline to the city’s Chocolate Museum. The museum wasn’t anything special, and actually barely related to chocolate, but the free samples and demonstration of  how chocolate is made were sweet. The chocolatier was very excited to be photographed (sort of like a Disney character) and telling us about how she makes her chocolate at a temperature of 40 degrees Celsius. She explained that if she could trace a design of chocolate on the top layer and have it last, she knows she’s doing a good job.

So far, my Belgian food experience has been exceeding my expectations. Who knew that chocolate and waffles could actually taste so much sweeter in a foreign country?

Cheers and Jeers

by Laura Jungreis, blogger

Cheers to…

Bananas, which are being hailed as the miracle fruit because of their benefits to both the body and the mind.  Bananas are known for being high in fiber, potassium and antioxidants.  But they also contain dopamine and serotonin, offering benefits to the brain and mood.  Read more about the benefits of bananas

The US Department of Agriculture, for announcing that schools will receive additional funds to provide fresh fruits and vegetables to students.  The Fresh Fruit and Vegetables Program aims to improve student nutrition and instill healthy habits.  An additional $48 million is being given to the program, which will be distributed to agencies in the 50 states, the District of Columbia, Guam, Puerto Rico and the Virgin Islands.  Learn more about the program here.

Jeers to…

Keratin hair treatment, which contains formaldehyde as a key ingredient.  Formaldehyde is a compound that can lead to rashes, burning in the ear, nose and throat, asthma attacks and even cancer after prolonged exposure.  Other salon treatments, like manicures and pedicures, are being scrutinized for their safety as well.  Read more about hidden salon dangers here.

Palmyra Bologna Company, who recalled 23,000 pounds of bologna after cases of E. coli were reported.  The four cases were reported in New Jersey, Pennsylvania and North Carolina, and the product has been distributed in New York.  Get more details about the recall here.

Happy Now? Round 4- Sun’s Out, Grounds Out!

by Lauren Teng, blogger

 

Sun’s out, the ground’s out, but save the guns (as in your arms, fools) for a little—

word in the omelette line this morning was that it was bound to snow some time this week.

I say some time this week, and, word in the omelette line, because at this point

the weather astounds me and I refuse to be a slave to the

devious little icon on my computer that gives me the forecast for the week.

So I ignore any weather predictions and bemoan the cold and sleet when it hits. And sure enough, the snow came.

That being said, I shouldn’t be so bitter because it was relatively

mild out…enough so that the onslaught of our snow day was now a distant memory

and the ground and- get this- green grass! was visible.

Did you have that bizarre realization that campus suddenly looked freakishly

vivid and college campus-y only to realize it was, in fact, because

the ground was bare. I found myself in childish glee staring down

at the ground picking out colors and textures that seemed for eternity to be

suffocated beneath layers of snow. Weird? Perhaps.

But doesn’t the prospect of spring make you happy, too? What about

the fact that it’s not pitch black by 4 p.m. anymore.

Here’s to the first week back, folks, the exposed ground and the hope for no more

snow.  Take a look down and see if you find anything that tickles your fancy…and no, I don’t mean

on frat row or hopping house party streets where the melted snow has rebirthed 2010′s

leftover red cups, plastic bags and beer cans.

 

 

Post Spring Break Edition: Self-Defense

by Rachel Tipovski, blogger

After working so hard to tone up for spring break it’s tempting to take a vacation from your new and improved healthy eating habits. There are ways to stay on track without depriving yourself of the foods you love, just make a few adjustments to your regular routine.

Something all women, especially college students, can benefit from is learning about self-defense. Women ages 20 to 24 are at the greatest risk of suffering from a violent attack or rape, according to the U.S Census Bureau. Martial arts like self defense training can help people develop confidence in themselves and their surroundings. Also, this type of exercise is a challenging way to shed pounds and improve your health.

Self-defense classes offer benefits beyond learning about self-protection. Classes can help improve muscle tone, build strength, and increase balance and coordination. The different kicks, punches and blocks help to tone muscles. The push and pull of muscles against one another results in a large amount of force you may not be getting from your basic cardio work out. Additionally, the different stances strengthen leg muscles allowing for better balance and endurance.

Self-defense classes at your local gym may differ slightly from more rigorous training. Classes may focus on basic strikes and blocks while others may concentrate more on balance and poses. These types of sessions are slightly more aerobic, but all classes have similar elements to give you a full-body work out.

Are Carbohydrates Bad For You?

by Elizabeth Pastor, NEPA

Rumor has it that carbohydrates are considered to be sinful foods.  Should we believe it?  Not all carbohydrates are bad for you.  In fact, carbohydrates are the preferred source of energy.  The body breaks down carbohydrates to form glucose for the body to use as energy.  The 2010 Dietary Guidelines for Americans states that 45 to 65 percent of your total daily calories should come from carbohydrates.  However, some carbohydrates are better for you than others. 

There are two types of carbohydrates, simple carbohydrates and complex carbohydrates.  Simple carbohydrates are known as simple sugars and found in foods that are often refined and processed and naturally found in fruits and dairy.  They consist of only monosaccharides (single sugars) and disaccharides (pairs of monosaccharides), which are broken down quickly by the body to be used as energy.  When consuming simple carbohydrates, it is best to stick to the natural occurring simple carbohydrates, such as apples, pears, berries, milk, cheese, and various other types of fruit and dairy products.  It is recommended to stay away from simple carbohydrates that consist of processed and refined grains, such as crackers, candy, and soft drinks because they contain added sugars and usually consist of empty calories.

Complex carbohydrates are carbohydrates that consist of polysaccharides, which are straight or branched chains of monosaccharides.  Polysaccharides take longer to digest in the body because of the fiber content and therefore offer more nutrients to the body.  Complex carbohydrates are found in starchy vegetables, beans, whole grains, nuts, and seeds.  More than half of your daily intake of carbohydrates should come from complex carbohydrates and whole grains.  Whole grains are a great source of fiber and an easy substitute for refined and processed grains.  For example, choose 100% whole wheat bread instead of white bread.

It is easily forgotten that vegetables, fruits, beans, nuts and seeds contain carbohydrates, but these are all recommended sources of your daily intake of carbohydrates.  Don’t steer away from carbohydrates; yet, focus on consuming nutrient dense carbohydrates and whole grains.  Carbohydrates offer the best form of energy and make sure that at least half of your daily consumption comes from carbohydrates.

Got a question about nutrition? Leave a comment, tweet us at @WthOnline, or send us an email!

Fuel Your Workout!

by Lindsay Barton, blogger

After a long day of classes, hitting the gym is the perfect way to clear your mind and catch a second wind. Enjoying a small snack before exercising will provide the energy needed for your workout. Read ahead to see what’s best to eat before stepping on the treadmill.

Two ways to put a little “spring” in your meals

By Elizabeth Holtan, Healthy Monday

The grass may still be brown and the air icy, but that doesn’t have to mean it can’t be spring in your kitchen. With spring’s longer hours and plenty of sunlight—however cold—here are just two ways to get in the spirit with plenty of healthy, delectable green eats.

 

Click ahead for the recipe!

Cheers and Jeers

by Laura Jungreis, blogger

Cheers to…

Under Armour, for their new TransDry line of products.  The new fabric blends the softness of cotton with the moisture-repellent quality of synthetic materials.  Athletes tend to scoff at the idea of exercising in cotton because of how absorbent it is, so the TransDry line offers the best of both worlds.  Learn more here.

Seth Mnookin, for publishing his book “The Panic Virus” and insisting on the importance of vaccination.  Mnookin stresses in his book that repeated studies have been unable to link vaccination with autism.  Read more about the book here.

Jeers to…

Ceramics in Philadelphia’s Chinatown, and potential pottery in the Chinatowns of other cities, for high levels of lead contamination.  Many of these dishes are to be used for eating, and the lead can seep into your food, called leaching.  The FDA suggests ingesting no more than 2 parts per million of leached lead, and some dishes tested leached over 145 parts per million.  Get more details here.

Cavities, which can be contagious.  The bacterium that causes cavities has recently found to be passable, most often from parents to young children or between couples.  Frequent flossing and brushing will help reduce your risk.  Read more here.

Say “Sayonara” to Springtime Allergies

by Claire McFarland, blogger

A Few Helpful Tips To A Healthier Spring

It may feel cold in Syracuse, but spring is finally here. Birds are chirping, the sun is shining and millions of people are…sneezing. To combat seasonal allergies that can keep you sniffling all day long and prevent you from enjoying the spring weather and sunshine, follow a few simple tips that will change your experience with the springtime blues. Put the Kleenex away and pick up a few of these methods to keep your sinuses clean and clear for the rest of the season.

The Pollen That Gets You Down

Tree and grass pollens can cause springtime sniffles; as they come into bloom with the new season, you may notice yourself sneezing and getting teary-eyed more regularly. According to recent research at Mount Sinai Medical Center, grass-allergy season starts in mid-May and peaks in June. Grasses such as Bermuda grass, bluegrass and rye are some of the most volatile allergens. Identifying which spring blossoms get you down through skin or blood tests can help track which ones cause the biggest allergy ailments.

Telltale Signs

A stuffy or runny nose that shows no sign of stopping may join your chain sneezing behavior. After days on end of blowing your nose, coughing or wiping those teary eyes, you may realize it’s not just a cold. Allergies aren’t associated with a fever, which can help you identify the cause of your sinus problems. Looking at the color of the contents of your tissue can also help identify if you’re an allergy candidate. Clear fluid is a telltale sign of allergies, whereas the tinted gunk is associated with sickness. It may be gross, but it’s a great way to identify symptoms earlier on.

Sleep in, shower and sneeze less

Recent studies conducted at the Mayoclinic show that for allergy sufferers, the worst time to exercise outdoors is between 5 A.M. and 10 A.M. Counts drop off by noon and are lowest in the evening. After your run, jump out of your clothes and shower and make sure to give your hair a good cleaning. Hair follicles can be magnets for certain pollens, often gripping to your pillow at night. This can keep you sneezing all night long and ruin your regular routine. If morning is the best time for you to work up a sweat, make sure to check Pollen.com and hit the gym on high-risk mornings.

Bahama Mama

Choose a beach vacation! Thanks to the shore’s lack of vegetation and that purifying breeze, you might feel better at the beach. The only risk of a vacation of sun and fun? People moving there from the East have brought nonnative, allergy-aggravating plants with them. Try to take your vacation in a drier climate and avoid the south if your pollen-sensitive. The humidity further down in the states can trap pollen, causing it to stay in the air longer.

Close Your Car Windows

Ah, the beautiful fresh air of spring. Who would have thought that the breeze you crave could harbor millions of pollen types during the new season. In order to prevent an allergy-attack in the car, close the windows and sunroof and pump the AC. Make sure to keep your car clean and vacuum regularly, as pollen rests in carpets and upholstered seats. Not only will your passengers thank you, your sinuses will, too.

Mix’n Elena: Edamame Salad

by Elena Tsonos, blogger

With the growing popularity of ethnic restaurants in the United States, it is no surprise that people would soon explore ways to integrate ethnic foods into their own homes. While only a decade ago when we were children, ethnic restaurants mostly included those that served Chinese or Italian food, today a larger variety of ethnic restaurants thrive: Greek, Portuguese, Mexican, Mediterranean, Indian, Japanese, French, Thai, and more!

One such food from the Japanese culture has found much popularity in the United States, especially amongst young people- edamame, or green soybeans. In Japanese restaurants, edamame is served boiled and salted as a snack. Although it might sound kind of bland, it is actually quite tasty. It can also be incorporated into a variety of dishes such as its own edamame hummus, edamame succotash, edamame lo-mein, and even edamame salad. This brings us to today’s featured recipe: Edamame Salad, created by Syracuse University’s own professor, Kimberly Johnson, MS, RD. Click ahead for the recipe! 

College Cuisine: Banana Boats

by Alyssa Miron, food blogger

(Courtesy of tasteofhome.com)

It’s the day I’ve been dreading for years: the day I turned 20.

“But it’s one year closer to being 21!!!”

No, just stop—I’m old. As I was celebrating with my friends Saturday night, I had continuous flash-forwards of the next decade of my life. Graduating college, the real world, having a 9-5 job, getting married, having kids?! Make it stop!

While growing up is a hard realization to some, particularly me, there are some perks. Birthdays give you a reason to make the day all about you. You get presents from friends, packages from relatives and get to be the life of the parties that weekend. But the best part to me, of course, is that calories don’t count on your birthday!! The cake, cookies and delicious food you eat if you go out to dinner are all a treat and shouldn’t be resisted on such a special day. But if you’re going to indulge on something, you might as well make it unique and delicious.

If you’ve never heard of a Banana Boat, I’m not surprised. A ripe banana is the main character of this recipe and the twist is slicing it open just enough to fill the inside with treats of your choice (chocolate chips, butterscotch, peanut butter chips, coconut shavings, anything!) In the summer, they are usually wrapped up in foil and put on the grill as a sweet dessert to a classic American BBQ, but for our convenience, they can be popped into the microwave and are equally as delicious.

Banana Boats!

(serves 1)

Ingredients:

• A banana
• Delish treats (chocolate chips, marshmallows, etc.)

Preparation:

1. Slit the banana lengthwise so one whole side of it shows.
2. Stuff the banana with any combination of toppings you desire. If you need ideas, just go look at your dining hall’s ice cream topping selection.
3. If making it on a grill, cover the banana in foil and grill with the cover on until the toppings get melty and gooey. But if using a microwave, place it on wax paper or a paper plate to prevent mess and heat on high for 45-60 seconds.
4. Let it cool if too hot, and eat with a spoon!

Tastes Abroad: Pizza, pasta, and passion for all things Italian

by Rebecca Toback, blogger

When I arrived in Italy, I was expecting some of the best food I would ever have. We Americans love Italian food, so I thought eating it in Italy, getting to experience the real deal, had to be 100 times better. Well, the pasta was good and the pizza was great, but I think there are American Italian restaurants that can put the Italy’s Italian restaurants to shame. Click ahead to hear why!

One Reason to Keep Exercising: Better Sex!

by Gina Colonette, sexual health blogger

You work out for good health and to tone up your feminine curves, but how about improving your sex life and self-esteem? I’m sold! Exercising can improve your sexual self-esteem. It will help you feel better about you. Dust your gym bag off and then head straight to the bedroom!

Look Good, Feel Good

If you look better, you’ll feel more desirable. “It doesn’t mean you have to have good enough cardiovascular fitness to win the Boston marathon,” says Michael Young, PhD, interim Associate Dean for Research College of Health and Social Services at New Mexico State University.

One part of living a happy life includes having a satisfying sex life. You can express love and desire for your partner through having sex. Being comfortable with your body helps make your sex life more fulfilling. Sounds like a good deal.

Increasing Sexual Arousal

If you’re thinking “Sex after exercising? No way, I’m way too tired!” You may want to reconsider. After you exercise, you’ll have an increased desire to ge -it on in the bedroom.

Exercise doesn’t change moods to allow women to be more sexually aroused, but there is a physiological change that occurs causing an increase in sexual arousal. Alpha amylase (enzyme) is a marker for your Sympathetic Nervous System (SNS). It increases during exercise and stays elevated even after your workout is over. The SNS acts as a facilitator for female sexual arousal. With your SNS still in full affect after exercise, your genital arousal can be enhanced.

Make sure soon after you exercise you grab your partner for some sex play or have some private vibe time. Dr. Debby Herbenick, PhD, author of Because it Feels Good, says the effects of exercise on sexual arousal are greatest right after exercise. So don’t waste any time.

Let the Workout Continue

The workout doesn’t end in the gym. Bring your exercising into the bedroom, kitchen, or shower—wherever you like to have sex. Work your pelvic muscles and abs. Win, win! Click ahead to check out these positions to keep your workout in full effect.

Toasted Tuna Hummus Sandwich

by Jenna Heller, blogger

This is the perfect healthy lunch for anyone looking to try a unique combination of flavors, forming together to provide a mouthwatering and delicious experience. This meal is easy to make, quick to execute, and most importantly, tastes amazing. You’re going to need…

The Guinea Pig: All-natural SpaghettiOs!

Seriously, how good are SpaghettiOs?  I’ll tell you how good —when I was an undergrad, I once sat in my dorm room and pried open a can with a screwdriver. The lesson here: buy a can opener, no matter how little you think you’ll use it.

Like most food products geared towards children, however, SpaghettiOs (name brand and generic) is lacking in nutrition. Even though Campbells jumped on the health conscious-band wagon recently by adding whole wheat to the product and lowering the sodium content, it doesn’t take away from the fact that it still contains high fructose corn syrup and offers very little in terms of vitamins and minerals. In other words, it’s canned junk food.

So guess how excited I was to find out that the health conscious, eco-conscious Full Circle had their own version of the childhood favorite.

Full Circle - Organic Pasta Rings, 15 oz. can, $1.99

If you’re worried about the healthy version not tasting like the original, don’t. It looks, tastes and smells just like the original, with tender little pasta rings swimming in a sweet, mild tomato sauce. I was salivating before I even removed the piping hot bowl from the microwave. But how does it stack up in quality and nutrition?

The pasta itself is whole wheat, providing a small amount of fiber for each serving. It’s also very low in calories and fat, and contains no cholesterol, saturated fats or trans-fats.

But one look at the nutrition label had me doing a double take. There’s a large amount of sugar —sure, it’s natural sugar, but the amount is only slightly less than what’s in SpaghettiOs. I was also disappointed to find that the sodium content was unusually high. Whatever benefits the all-natural ingredients offer are totally overshadowed by these flaws.

To be fair, this isn’t an everyday kind of food. It’s an emergency meal, a quick late night studying snack, if you will (see above screwdriver  and can incident). Indulge, but indulge with caution.

The Verdict: A little too similar to SpaghettiOs. Eat in moderation.

Online Messaging Helps Depression Patients

by Erica Murphy, blogger

It’s that time in the semester when everything feels like it’s not working out. Professors start piling on work as final papers and tests creep closer to their due dates. Roommate tensions are rising because he or she refuses to plug in headphones while listening to music. But you can’t talk to anyone about your stresses because either all of your friends are huge gossips, or they are just as stressed as you and just don’t want to hear it. But what if there was a person available to talk to just an instant message away?

Many college students suffer from depression, but because most are away from home, it is hard for them to get that necessary care and attention. With this growing age of technology, researches are developing new ways to provide care utilizing the Internet. Group Health Research Institute recently published a study on sciencedaily.com about how online communication with a psychiatrist significantly lessened patients’ depression. A randomized group of 208 people were split in half. One group received usual treatment that meant going to an office and the other group had online care management contacts. The group who had the online component was more satisfied with their treatment, and more likely to take their antidepressant medication.

Gregory E. Simon, a psychiatrist in the Group Health Research Institute, said in the report that the quality of care for depression remains among the lowest scores on the U.S. health care report card. Even though more Americans are taking antidepressants, Simon said that not enough patients receive follow-up contact and take their medication as prescribed. Follow-up care typically comes in the form of a phone call, but Simon said that many hours are spent playing phone tag. Online messaging requires no simultaneous live contact, so it boosts convenience and affordability.

Instead of keeping your problems bottled up or drinking away your anxiety, try and find someone to talk to. Find an anonymous chat room or a trained professional and put your superior Internet skills to good use. You won’t regret it.

Ch, Ch, Ch, Chia

by Debra Mimaroglu, NEPA

(Courtesy of inventors.about.com)

What is chia?

It’s not just for growing green “hair” on terra cotta planters anymore.

Chia, or Salvia hispanica L., is a member of the mint family and is native to southern Mexico. According to ancient folklore, Aztec warriors were able to survive on water and a small amount of chia seeds for up to 24 hours at at time.   In his book, Born To Run, Christopher McDougall writes of the Tarahumara, a lost tribe with the superhuman ability to run 50 to 100 miles at a time while consuming only water, pinole and chia seeds.  Chia, which is high in soluble fiber, has the ability to absorb anywhere from 9 to 12 times its volume in water.  Thus, it may be its hydrophilic property that helps to maintain hydration during these long runs the Tarahumara are known for.

So now you’re saying to yourself, “That’s great, but I have no intention of running for hours on end. So what benefits are there for us mere mortals?”

Well, the benefits are plenty. According to the nutritional profile on a 1 pound package of Bob’s Red Mill Chia Seeds, 1 tablespoon (13 g) contains 60 calories, 5 g of fiber, 3 g of protein and 2282 mg of Omega-3 Essential Fatty Acid (alpha-linolenic).  Omega-3, has been reported to have anti-inflammatory properties and may reduce your risk of cardiovascular disease, stroke and other chronic health conditions.  Many people are familiar with flax seeds which happen to be another plant source high in this same acid.  But unlike flax seeds, chia seeds do not need to be ground in order for the body to digest them.  If they are ground though they do not deteriorate at a rapid rate like ground flax seeds do.  The seeds need no refrigerated and have a long shelf life.

Chia seeds, which once were only found in local health food stores or online,  can now found in the health food section of some major grocery stores.  People have mentioned they seem to have a mild nu- like taste, though I’ve never noticed that they had a taste.  They can be added to many things such as yogurt or oatmeal.  Toss them in the mix when you’re making baked goods.  Now that the weather is getting warmer you may even want to try a refreshing chia fresca.  Or if you’re looking for crunchy snack to take the place of your favorite chip you may want to try Mary’s Gone Crackers, Stixs and Twigs or Shiloh Farms, Sprouted Whole Wheat Pretzels with Chia, both of which contain chia seeds.

Post Spring Break Edition: Beat the Afternoon Slump

by Rachel Tipovski, blogger

A long day of classes, a big exam or a lot of homework, are often the most common excuses for skipping out on exercise. There are definitely days where you may rather crawl into bed for an hour-long nap then hit the gym for an hour-long work out. On these days many of us may find comfort lounging on the couch, munching on snacks and watching a movie. Ironically, this is actually the worst way to boost energy.

Using food to give us energy is all wrong, according to Professor Robert Thayer, who wrote the book, “Calm Energy: How People Regulate Mood with Food and Exercise.” Thayer discusses different levels of low energy such as those when you are stressed out, tired at nighttime or fatigue. The worst is the tense tiredness in which people look to food to give them energy and comfort. Thayer suggests in times like these the best thing for your body would actually be exercise.

Exercise, even a power walk outside on a nice day, cannot only improve your energy but also lift your mood. Especially on days where you are feeling extra stressed out, exercise can help to alleviate tension. If you know that you often get an afternoon slump around 3:00 p.m. try and hit the gym a couple of hours before instead of reaching for a snack.

One of the best ways to get motivated for a work out, without chugging a coffee or energy drink, is music. If you happen to love Rihanna’s new CD, then put it on your iPod and get going. Make a mix of your favorite songs, whatever works for you do it. Make your work out fun like taking a dance class you love in the afternoons or whenever your energy dip normally happens. Bring a friend to chat with as you jog on the treadmills. Getting there is always the hardest part but you’ll most likely be happier you made the effort once your work out is over.

Post-Workout Foods: Proteins and Carbs to Keep You Feeling Toned

by Lindsay Barton, blogger

As soon as your workout is finished, a post-workout meal immediately following exercise is essential for muscle recovery. The body must receive adequate amounts of protein and carbohydrates in order to repair muscles. Exercise wears down muscle tissue and protein is an important component of rebuilding tissue. Carbohydrates replenish glycogen stores so the body is ready for another workout.

Low-fat chocolate milk is the perfect balance of post-exercise carbohydrates and protein.  Freeze a half-pint carton before hitting the gym, keep it in your bag, and you’ll have a low-calorie post-workout drink high in calcium. An eight-ounce glass of juice and a hard-boiled egg are other great options. The orange juice is a good source of carbohydrates and vitamin C, and the egg provides enough protein needed after exercise. The orange juice can be frozen so it thaws during your workout; it will also keep the egg cold. Not a fan of orange juice? Switch it up with pomegranate, blueberry or cranberry juice.

An easy post-workout food to take with you is two tablespoons of peanut butter and four graham crackers. These crackers provide a good dose of healthy fats as well as the carbohydrates and protein your body needs after a hard workout. A medium or large banana and an ounce of turkey meat are another excellent choice. The banana is full of potassium and the turkey is a protein powerhouse.

As with any exercise plan, drink plenty of fluids to replenish your body’s fluid level. Stay away from foods high in salt and reach for nutrient-dense foods instead. The proper foods will help your body recover so you can look and feel your best!

Mix’n Elena: Broiled Bell Pepper & Goat Cheese Salad

by Elena Tsonos, blogger



People have been cooking with peppers and eating them for centuries. Although peppers have been traditionally prepared in a vegetable-like manner, they are actually classified as fruits, because they contain seeds. The many different types of peppers can be ranked from sweet to hot. These peppers can be prepared in a variety of ways, such as atop salad, stuffed with meat and rice, incorporated as part of an omelette, stir-fry, sauce, sandwich, or pasta- and even pickled or roasted. The latter preparation method of roasting peppers has gained increasing popularity amongst Americans, and especially amongst young people. Roasting peppers, especially bell peppers, has become a popular way to prepare and eat peppers, whether as a side to a meal or as part of a salad or sandwich.

Love Food has created a recipe book called Salads, which contains a variety of recipes using bell peppers. Today’s featured recipe is from Love Food’s recipe book and  is called “Broiled Bell Pepper & Goat Cheese Salad”. Click ahead for the recipe!

Bio-Individuality, and What It Means For You

by Heather McCoy, owner of Wellness from Within Holistic Health Coaching

What is bio-individuality?

The concept of bio-individuality is that each person has unique food and lifestyle needs. One person’s food is another person’s poison, and that’s why fad diets tend to fail in the long run. Working on the principle of bio-individuality, it’s important for us to make positive changes that are based on our own unique needs, lifestyle, preferences, and ancestral background.

It’s easy in our culture to feel the pressure to look like the hottest celebrity or pop star, but not only does that create unnecessary pressure on ourselves, it’s also unrealistic. The beauty of us is that we are all different. What I need to eat is different from you because we have different metabolisms, live different lifestyles and have different activity levels.

Bio-individuality teaches us to tune in to our own bodies and find out what we need to be happy and healthy. This may mean adopting a vegan lifestyle because that is how you feel your best. It may mean eating meat because you need animal protein. It could mean that you practice yoga because you need to feel calm and centered, or it may mean you practice martial arts because you need to be engaged in activities that get you moving. The important piece is that you find what works for you. This not only makes you healthy but helps you to become less concerned with outside pressures to look or eat a certain way.

Fad diets offer us a one-size-fits-all program, or a mentality of “eat this way and you’ll lose this amount of weight in this amount of time.” While that may work for quick weight loss, it won’t make us happy in the end because we haven’t figured out what we NEED to eat.

Learning how to truly nourish yourself means listening to your body. If you feel bloated after eating wheat, you may have wheat sensitivity. Or perhaps you feel gassy after you eat that bowl of Ben and Jerry’s. It could mean you have problems digesting dairy. Maybe you notice you feel anxious and have trouble sleeping at night. How much coffee do you drink during the day? Maybe it’s time to cut down. Caffeine can often leave us too amped up which leads to difficulty sleeping.

All of these are messages from our bodies and if we take the time to listen, we can achieve lasting health.

Heather McCoy is the owner of Wellness from Within Holistic Health Coaching.

Wellness from Within offers a unique approach to health counseling.  Recognizing that no one diet works for everyone, I offer a personalized program tailor made for you and your health concerns.  I can assist you in a variety of health issues with specialized knowledge in weight loss without deprivation and struggle, whole foods nutrition for hormone balance, especially thyroid health, and increasing vital energy. I also incorporate eating locally and seasonally into my clients’ programs, as I believe it’s the right thing to do for our health, the environment, and for our valued family farms. Check out my website, www.wellnesswithincounseling.com

Heather McCoy is not affiliated with Syracuse University; this is a sponsored post.

College Cuisine: DIY Mixes

by Alyssa Miron, food blogger

The supermarket has provided us with an extensive selection of products that we can plop into the shopping cart and store in our pantries for our convenience months or years later. Going down the aisle, we see the Betty Crocker cake mix, which is perfect to have on hands for future birthday cakes for friends. We pass the boxes Bisquick, an instant necessity for a pancakes and waffles. We select Quaker Instant Oatmeal for a simple healthy choice before running out the door for class. Everyday we consume packaged foods that may be useful for our busy schedules, but we fail to realize that they aren’t the best choices we can make for our bodies. These foods and mixes have extra sodium and preservatives that keep them on the shelf longer. Think about it–when we buy fresh bread, it goes stale after a few days, especially if you don’t refrigerate it. And a week after that, mold begins to appear on it. All of the processed and packaged food we intake can sit on the shelves for months, even years!

So what do you do about this situation? It’s practically impossible for us to eliminate all of the packaged foods from our diets, but we can create alternatives without taking away our precious time. By taking a few hours to put together these homemade mixes, we can have the convenience that comes with packaged foods without all the excess preservatives. Below I have provided a few of these recipes. Click ahead and enjoy!

STD Awareness Month: Starting With a Common One—Chlamydia

by Gina Colonette, sexual health blogger

April showers bring May flowers—and STD Awareness. How are you celebrating STD Awareness Month? Hopefully not with an STD! In honor this month’s festivities, let’s dig into STD facts each week. I’m going to get to the most popular one first. It seems chlamydia and gonorrhea are a favorite amongst Americans; let’s start with exhibit C!

Crazy Colleen: The OTHER bulimia

by Colleen Baker, mental health blogger

Lately I’ve been on an exercise kick, trying to make it to the gym at least once a day in preparation for my summer vacation. Just getting there for 40 minutes or so has been enough for me, but being so health conscious has been awakening strange memories from my past. I wanted to use this week’s post to spread information and awareness about an issue that affects a surprisingly large amount of people. As per usual, I wanted to introduce this idea with my usual story time:

Tastes Abroad: I’ll take the Czech!

by Rebecca Toback, blogger

Prague is known by American tourists as a very cheap place to travel. One US dollar is equal to 16.49 Czech crown. But the amount of money you get to the Czech crown is really irrelevant if the prices are inflated to equal the same as they would in America. So when you order a beer for 39 Kč and you say, ‘Wow that’s so cheap!’ youhave to ask–is it really? Or is the math just a bit too hard, when you’re a bit too tipsyto figure out the actual price. And when you go to dinner and order the ravioli for 155 Kč, but you’re only given 5 raviolis, the reality starts to sink in that maybe the Kč currency isn’t that rewarding.

Despite the difficulty deciphering the value of money in Prague, my friends and I still sampled the Czech cuisine and were surprised at what Prague had to offer. On our first night ou,t we stumbled upon a pub that had a sign outside: Pilsner Urquell. It was the first time we had seen the sign since we were in Prague, so we thought that was the name of the bar. Well. the joke was on us, because Pilsner Urquell is the name of the most commonly brewed Czech beer. And about 100 other places have that same sign outside their doors to lure customers in. The menu featured lots of different cheeses, some  fried, as well as gnocchi with spinach, cheese and chicken meat, soups and meats. I ordered the grilled eggplant with yogurt sauce, which was cooked perfectly and was very tasty. It wasn’t like anything I’ve had before, but definitely something I would order again. The Pilsner Uruquell sign that brought us in did us well. The bill came out to about 170 Kč per person, including a pint of beer each. My sober math tells me that’s about $10, which is better than any meal of the same quality in London.

If you’re looking for an even cheaper and quick meal, Prague has tons of stands on the street that sell fried cheese (a Prague specialty), 1- inch sausages served with their famous sauerkraut in a bun, and of course French fries, which come with ketchup, curry ketchup, mayo, and spicy mustard. The fried cheese is basically like a mozzarella stick patty, except instead of mozzarella cheese, they use other kinds like goat and edam cheeses. Then they put it on a bun with a choice of sauces. Basically, it’s an even unhealthier version of a mozzarella stick.  My friends and I were excited to try it, but we were not impressed with what we tasted. Others of my friends went for the spicy beef sausages and were loving their meals. They were full until dinner the next night and didn’t regret one bite.

Prague isn’t a place where people are dying to go and try the food, but my experience this weekend was one I’d Czech out again for sure!

A Day with Marla Meridith, Food Blogger Extraordinaire

by Kathleen Corlett, Editor in Chief of What the Health magazine

Courtesy of Marla Meridith

 

Here at What the Health, we’re passionate about living and eating well. SU alumna Marla Meridith has done exactly that–after working as a graphic/ textile designer for Disney, Scholastic, and Warner Brothers, she began her Family Fresh Cooking blog to inspire readers to eat healthy.

We were fortunate to spend a day with her, and to try one of her most beloved recipes: blueberry pancakes. Click here for the recipe, and here is our take on Marla’s recipe!

Cheers and Jeers

by Laura Jungreis, blogger

Cheers to…

Soy, which is not a risk for women that have survived breast cancer.  Scientists at the Vanderbilt-Ingram Cancer Center in Nashville, Tennessee, fed breast cancer patients foods like tofu and soy milk, and these women were 27 percent less likely to have a recurrence of breast cancer than their non-soy-eating counterparts.  The center is quick to point out that soy supplements may not offer the same benefit.  Learn more here.

Teen pregnancy rates, which are the lowest they have been in two decades.  The Centers for Disease Control and Prevention explain that fewer teens are even having sex.  Additionally, the rate of teens using contraception has increased.  Still, the rate of teen pregnancy in the US is about nine times higher than in most other developed nations.  Read more here.

Jeers to…

Working long hours, which might lead to heart disease.  British workers studied who regularly put in 11 hours or more each day are 67 percent more likely to develop coronary heart disease than workers who work seven to eight hours daily.  Scientists are unsure if work stress causes the disease, of if it’s a marker for other risks.  Get more details here.

Surgeons in Brazil, who left eight-inch long scissors inside a patient during an operation. The patient, Veronika Cruz, was in pain for three years after the operation, but doctors dismissed her symptoms. Finally, an X-ray revealed the scissors, which had caused damage to her intestines and ovary. Check out the X-ray here.

The Truth About Daydreaming

by Erica Murphy, blogger

Congratulations to those of you who spend Thursday morning lecture daydreaming about your fabulous weekend plans in the almost-springtime weather: Scientists have finally recognized mind wandering as a disease!

A study was conducted in relation to children with ADHD, but the affected area of the brain was the same for children without ADHD. Through analyzing brain scans, scientists discovered for the first time why people affected by the condition sometimes have difficulty in concentrating.

Published on www.sciencedaily.com and conducted by the Motivation, Inhibition and Development in ADHD Study (MIDAS) group at the University of Nottingham, researches found that the participants (children with and without ADHD) needed incentives to focus on the task at hand.

While children playing a computer game, researchers were able to measure brain activity. The children were told to catch green aliens and avoid the black aliens. They would gain one point for catching an alien and five points for avoiding an alien. This tested the affect of providing incentives.

When the incentive was low in catching the green aliens, the children with ADHD failed to “switch-off” brain regions involved in mind wandering. When the incentive was high to avoid the black aliens, the ADHD participants’ brains responded like the non-ADHD children’s brains. The higher the incentive, the closer the ADHD child’s brain function compared to the brain function of a child without ADHD.

The specific brain area affected by the study was the default mode network (DMN). This network is usually active when we are doing nothing, which prompts us to have spontaneous thoughts or “daydreams,” but it is suppressed when we are focusing on a task. In people with ADHD, it is more difficult to stifle this network, giving them problems with concentrating.

Researches were most excited to be able to understand how children with ADHD behave, said Professor Chris Hollis in the report. He said it explains why their performance is so inconsistent and related it to the child’s interest level.

Even though most of us college folk have not been clinically diagnosed with ADHD, we all have a little difficulty “switching off” our default mode network. Try using that excuse tomorrow when your professor blindsides you with question when you weren’t paying attention—maybe he’ll buy it.

The Guinea Pig: Vegetarian chicken tenders

Please don’t eat me.

Meat substitutes aren’t always appetizing. For example, I ate a Burger King veggie burger recently and it was a salty, mushy mess with little flecks of bell pepper in it. But not all my experiences have been so gag-worthy.

Quorn – Chik’n Tenders, 12 0z. bag, $5.99

Those who practic meat-free diets have to find other ways to get protein, and pre-packaged meat substitutes are one option. Quorn (pronounced “corn” with a “u”) has a variety of products, including faux chicken nuggets and fillets. They are a great source of protein. The tenders have 10 grams per serving.

I picked the Chik’n Tenders because they are versatile and work in a bunch of different dishes, stir frys and kabobs included. They need to be combined with something, however, because on their own, they’re pretty tasteless. But texture-wise, they’re very close to chicken, soft but chewy. They’re also very easy to cook and can be tossed in a skillet straight from the freezer. I tried them in a stir fry and found that they still held up.

I especially liked the way it soaked up flavor, much like tofu. In my stir fry, the tenders took on the sweet soy sauce and still stayed firm. They were even better the second day when I had the left overs for lunch.

The Verdict: A meat substitue so good, it’ll make carnivores jealous.

Heath & Beauty: DIY Facial Massage

by Jada Wong, blogger

(Courtesy of beautyriot.com)

A facial massage at a day spa can cost upwards of $50, but check out WTH’s tips for a DIY (and free!) facial massage. This 10 to15 minute routine can be done while you cleanse your face or anytime of the day, so tie your hair back and get your hands ready for some action.

Cleanse your skin. According to WholeLiving.com, wash your face with a creamy cleanser and rinse with warm water. This opens your pores and increases blood flow. Try Origins’ Cheeks and Balances face wash ($18.50, 5 oz.)

Pick a moisturizer or essential oil. While you can definitely give yourself a facial massage sans moisturizer or essential oil, using it will give your skin an extra boost and help the products sink in faster. Drugstore.com has a huge selection of moisturizers and essential oils that can brighten, tighten and revitalize your face.

Get massaging. If you’re using essential oil, pour some onto your palms and rub your hands together to warm the product. Do the same if you’re using a moisturizer. The following steps can be repeated and be sure to use more product if necessary.

1. With your fingers flat against the skin, start by massaging your neck in wide circles and don’t forget to massage behind your ears.
2. Work your way up to your lower cheek and glide your hands along the jawline and up to the temples.
3. Using your middle and ring fingers, start at the sides of the nose and glide out to the temples following the line of your cheek bones.
4. Close your eyes and glide your index and middle fingers across the brow and out to the temples. Do the same under your eyes by following the natural contours of your eye shape. Press and circle your thumb when you get to the temple.
5. Place all fingers on your forehead and massage in a circular upward and outward movements.
6. With your fingers flat against your skin, glide them down and out across your forehead, cheeks, jawline and neck.

College Cuisine: Sesame Chicken!

by Alyssa Miron, food blogger

So there I was, waking up in a Hampton Inn with the hotel telephone wake-up call blaring in my ear and my little grandmother snoring in the bed parallel to me. My parents and my grandma, who I endearingly call Mema, came to visit me for my sorority’s Parents Weekend. Conveniently enough, my roommate was waking up at 7 a.m. to run her first half-marathon (congrats Anneli!) so I kindly offered to sleep at the hotel. I mean seriously…a night not sleeping in my dorm bed? How generous of me.

I pulled the covers over me, reassuring my comfortable position in bed and pushed the cotton balls I had substituted for earplugs deeply into my ear canal. (It was the only way I could assure a relaxed sleep with no interruptions from my sleeping partner who snored like a 50-year-old man.)

Eventually, I got out the bed, got dressed in five minutes and proceeded to turn on the television. While my parents were getting ready, Mema and I Melissa d’Arabian on the Food Network show “Ten Dollar Dinners” preparing what seemed to be an ingenious meal. It was Sesame Chicken—yes, the same type you get when you takeout Chinese food, but cheaper and healthier! In this recipe, all of the ingredients seem so easy to gather from any supermarket and the best part (besides being cheap)? You bake the sesame chicken rather than fry it! Now a once in a while calorie splurge can be made in under a half-an-hour in the comfort of your kitchen! It’s such a simple recipe; I had to share it with you all! Click ahead for the recipe!

Does daydreaming lead to depression?

by Brittany Fuino, blogger

A wandering mind may lead to an unhappy one, says Harvard doctoral student Matthew Killingsworth.  He came up with trackyourhappiness.org to get to the bottom of what makes us blue.  Daydreaming causes us to mull over what could be rather than what is. Hone in on what makes you happy moment to moment- blindly focusing on the big picture can leave you feeling like a real Debbie Downer when you don’t quite meet all of your expectations.

Take, for instance, your morning cup o’ joe.  Setting aside a few moments to savor your brew is something many people forget to do.  Do you truly enjoy your coffee, or if you’re like me, you might employ the “plug and chug” method (i.e.,  laziness leading to unmeasured coffee grounds leading  to an uber-strong, plug your nose and down it like it’s cheap vodka kind of coffee).  Not exactly an enjoyable wake-me-up, but it gets the job done.  Many people glorify happiness, but taking the time to find the good in your daily activities will get you farther than aspiring to makeover/re-vamp your entire life in one foul swoop.

Exercise, engaging conversations, and a steamy sack sesh with your significant other are activities in which you are most likely to stay in the present and stave off sadness, Killingsworth’s study says.  No surprise here—the biggest fun-suckers are work and rest (when our minds are most likely to wander).  Whether you “ohm” your way to happiness through yoga or meditation or get in a heated debate with your roommate, keep your day dreaming to a minimum and your work efficacy to a max (and your coffee tasty), and enjoy life’s little pleasures that come your way.

What Defines a Superfood?

by Jocelin Lamprey, NEPA

Everywhere we go these days, it seems like there is a new ‘Superfood’ right around the corner. So what exactly is the buzz about these foods and why are they coined ‘Superfoods?’ As of now, there is no straight definition of what a superfood can be. The best way to describe SuperFoods is that these foods tend to be unprocessed and nutrient dense.

An unprocessed food means that it is in a raw state. You can find unprocessed foods in nature. Good examples of unprocessed foods are: fruits, vegetables, nuts, seeds, and lean fish. If you are familiar with many superfoods, they most always belong in one of those categories.

What sets raw and unprocessed foods apart from other foods is their nutrition content. The nutrition content of fruits, vegetables, nuts, and seeds are what enable a lot of them to become the next ‘Superfood.’ These particular foods have so many beneficial vitamins, minerals, phytochemicals, and antioxidants, it is no wonder they’re given the ‘Superfood’ title. This category of food also has lower calorie content versus processed foods for the most part. Part of having a nutrient-dense food is that you get many more vitamins, minerals, antioxidants, and phytochemicals compared to calories. Superfoods should be eaten in abundance and every day.

Some of the most popular superfoods are broccoli, salmon, blueberries and avocados. All of these foods contain great amounts of very healthy nutrients for the human body. Broccoli is known as a superfood for its contents: folate which is beneficial for fetal development in babies, vitamin A which is good for vision,  and vitamin C, which helps your immune system. Salmon is high healthy fats such as Omega-3 fatty acids. These fats help brain development and are important to eat on a daily basis. Blueberries are extremely high in antioxidants which help slow the effects of aging. Avacados contain many vitamins, minerals and healthy fats as well.

Now that we have explored what SuperFoods are and why they are named as such, there is good reason for their popularity. Although many foods are advertized and sought to be healthy, it is always important to do research before believing health claims on products. A good rule of thumb is the closer the food is to its raw state and if the calorie content is relatively low, there is a good chance you’ll be getting the many health benefits. Try grabbing a few SuperFoods next time you’re at the store—you won’t regret it.

Got a question about nutrition? Leave a comment, tweet us at @WthOnline, or send us an email!

 

Mix’n Elena: Green Bean & Walnut Salad

by Elena Tsonos, blogger

The thought of green beans might bring back childhood memories of mealtime: You’re sitting at the dinner table with your parents and, perhaps, your younger sibling. Your mom has prepared her weekly meal of sirloin steak served with mashed potatoes and green beans. After you douse the steak in Heinz’s A-1 Steak Sauce, the taste doesn’t bother you much. The mashed potatoes are warm, soft, and delicious—the definition of comfort food. When it comes to eating the green beans, your stomach turns; even though Mom has put a plentiful heaping of margarine on the green beans, it just doesn’t do the trick! You push your plate forward, and your Mom responds that you won’t be able to eat apple pie for dessert unless you eat your green beans. After thinking about that apple pie for a few seconds, you reluctantly take your fork, dive into the green beans, and eat them as quickly as possible so that you won’t have to taste them for long. With your mind set on dessert, you don’t give the green beans a second thought—that is, until the next week when Mom cooks them again and you face the same situation!

Unfortunately, this dinner scene is probably far too familiar to many of you. Since you’ve grown older, hopefully you’ve grown out of your dislike for green beans—especially because they are packed with Vitamin K, are a good source of dietary fiber, and are a medium strength diuretic, which means that they stimulate urine flow and flush toxins out of your body. In Love Food’s recipe book called Salads, green bean lovers can learn more creative ways to enjoy green beans- in salad-form! Today’s recipe is featured in the Love Food’s recipe book and is called “Green Bean & Walnut Salad”. Click ahead to keep reading!

Primary Food: Could What You Eat Be Secondary To Your Health?

by Heather McCoy, owner of Wellness from Within Holistic Health Coaching

People often eat the healthiest of diets but still wonder, “Why am I not happy?” Or, “Why do I still feel unhealthy?” What we don’t realize is that food is our secondary source of nourishment.  Although what  we eat is important, it’s often the other parts of our lives that make us feel happy.  I call these things primary food.

Primary food is more than what you find on your plate.  Healthy relationships, regular exercise, a job that you love and a spiritual practice can fill your soul and satisfy your hunger for life.  It’s easy to overlook all of the things that contribute to our sense of nourishment and fulfillment. It’s not just the food we eat, but all of the other factors in our daily lives that make us happy and healthy.  People may not realize that good friends and healthy relationships, a fulfilling career, regular physical activity and a spiritual awareness are essential forms of nourishment.

Think back to a time when you were passionately in love. Everything was exciting, colors were vibrant,  the first kiss magical. The idea of your new partner’s touch and feelings of excitement were what sustained you. You were floating on air, gazing into each other’s eyes. You forgot about food and were high on life.  Remember when, as a child, you were playing outside having fun? Suddenly, your mother announced dinner was ready, but you were not hungry at all. The passion of play took all of your attention.  Sometimes we are fed not by food, but by the energy in our lives.  These moments and feelings demonstrate that everything is food. We take in many experiences in life that can fulfill us physically, mentally, emotionally and spiritually.

Although we have a physical hunger for food, what we really are hungry for is play, touch, romance, intimacy, love, achievement, success, art, music, self-expression, leadership, excitement, adventure and spirituality.  All of these elements are essential forms of nourishment. The extent to which we are able to incorporate them into our life determines how enjoyable and worthwhile our lives feel.  When primary food is balanced and satisfying, your life feeds you, making what you eat secondary.

If you find yourself eating super healthy but still not happy, take a look at these other important areas of your life.  Make sure they are in balance and adding joy to your life.  If they aren’t, find out what you can change.  The more you work on increasing your primary foods, the more you’ll find that what you eat becomes less and less important.

I’m Heather McCoy, owner of Wellness from Within Holistic Health Coaching.

Wellness from Within offers a unique approach to health counseling.  Recognizing that no one diet works for everyone, I offer a personalized program tailor made for you and your health concerns.  I can assist you in a variety of health issues with specialized knowledge in weight loss without deprivation and struggle, whole foods nutrition for hormone balance, especially thyroid health, and increasing vital energy. I also incorporate eating locally and seasonally into my clients’ programs, as I believe it’s the right thing to do for our health, the environment, and for our valued family farms

Heather McCoy is not affiliated with Syracuse University; this is a sponsored post.

STD Awareness Month: Gonorrhea is here to stay

by Gina Colonette, sexual health blogger

As STD Awareness Month continues, I hope you all are taking the opportunity to get tested. Why? Because STDs, like gonorrhea, greatly affect people in our age group—and having it is no fun.

Tastes Abroad: Pretzels and Beer in Germany

by Rebecca Toback, blogger

With a little less than a month left in London, I’ve become utterly sick of the food here. Each night, my flat mates and I ask each other, “What should we get for dinner tonight?” And each night, the answer is the same: ‘There is nothing to get, the food here stinks.” There’s only so much quiche you can eat before you hate it, and only so many microwavable meals you can defrost before you want to throw away the microwave.

So when I traveled to Munich, Germany, I was in complete opposition to trying any sausage like foods (wurst anyone?), but I was excited to sample the rest of the food and beer.

On our first night in Munich, we arrived much later than expected and had yet to eat dinner. So when we got into town and started searching for somewhere to eat, it was midnight. Every place we came across was closed. We asked a local where they thought we should go, and they told us Burger King. We weren’t interested.

We then came upon the Hard Rock Café, and though only the bar was open, they said they would serve us food. The menu was the same as it is in every other location; even though we weren’t able to order any German food on night no. 1, we were able to have some typical American food, which none of us had ate in months. (Side note: Hard Rock is so popular in other countries! In Prague, the line was out the door, down the block, and around the corner. No, I am not exaggerating.)

My favorite meal in Germany was at Hofbrauhaus, a tourist-friendly restaurant with live German musicians and women dressed in traditional German outfits selling the largest pretzels I’ve ever seen. Our waitress recommended we order Radlers, which is a beer mixed with lemonade. Now you might be thinking, “I’ve had Skippy in America, and it’s gross.” But we loved the Radlers that come in one liter, super heavy mugs. And, to make ordering your drink entertaining, the waitresses carry your whole table’s drinks over at once! It’s actually very impressive.

To go along with the beer, I tried to order as German a meal as I was comfortable eating. I decided on the Escalope, made with Bavarian Veal. It was basically a veal cutlet, and came with homemade potato salad that everyone thought looked like applesauce. It tasted unlike any potato salad I’ve ever had, but was actually pretty good. The veal was also pretty good something I would be likely to order again. I would certainly take it over microwavable chicken and penne in London any day.

The Guinea Pig: Meatless Beef Jerky

by Amanda Waltz, blogger

Jerky is a manly food. It’s the food of cowboys, hunters and truckers all looking for a source of protein that never seems to expire. And why doesn’t it expire? Because just like them, it doesn’t quit. It will sustain you whether you like it or not.

But thanks to the food revolution, this leathery, all-American, Ford-tough symbol of masculinity has undergone some changes in the last decade. Now you can find all-natural gourmet jerky that’s free of all the unhealthy sodium nitrites, preservatives and MSG familiar to the beefy junk food. The dried slabs are also being made with leaner white meats, like turkey. And, of course, some are being made with no meat at all, giving vegetarians and vegans a chance to gnaw away!

Primal Strips – Meatless Vegan Jerky, $2-3 for 1 oz. package

Traditionally,  jerky comes in many flavors: Smokehouse, teriyaki and barbecue. There’s even caffeinated beef jerky for those who want a pick-me-up that’s also hard to chew. Primal Strips are no different, as they come in a surprisingly broad range. The single-serve strips are made with either soy, seitan or shitake and come in tasty varieties like Thai Peanut, Mesquite Lime and Texas BBQ. Besides being low in fat and high in protein, the products are also gluten free and made with naturally processed, non-GMO ingredients.

I tried all of the seitan strips, often taking them on long car trips or to class for a quick between meal nosh. For those who love the rough, jaw-straining power of beef jerky might find their texture a bit off-putting at first. They’re not nearly as chewy and have a quality similar to really tender chicken. But in taste, they resemble meat pretty closely, a quality further enhanced by some unique flavorings. Sweet and nutty, the Thai Peanut is reminiscent of pad thai, while the Mesquite Lime reminds me of a steak fajita with a spritz of citrus. No matter what you prefer, Primal Strips has something to satisfy any appetite.

The Verdict: Delicious, with lots of options to chose from!

OMG..it’s organic!

by Brittany Fuino, blogger

Ever find yourself  reaching for that extra cookie or handful of potato chips just because they’re labeled “organic”?  It’s OK because they’re healthy, right?  Or maybe you chow down on Wendy’s “fries in disguise” because they say “natural.”  We’ve all been there.

Jenny Wan-chen Lee, a graduate student at Cornell University (sorry ‘Cuse lacrosse fans…too soon?), did a study in which people were asked to compare what they believed to be organic and conventional varieties of  cookies, yogurt, and chips.  In reality, both products were organic.  But across the board, subjects perceived the “organic” versions to be better tasting, higher in fiber, and lower in calories and fat than their “regular” counterparts.

What made peoples’ perceptions of two identical food products so different?  The label.  Lee calls this the “health halo effect:” the organic label on certain foods leads consumers to believe they are tastier and more nutritious.

The study does not confirm that people will eat more of something because it’s organic. But if you think you’re getting more “bang for your buck” calorie-wise by choosing organic Oreos (yes, they do exist), it’s hard to imagine you wouldn’t be tempted to succumb to a little over-indulgence.  Kind of like how I helped myself to two Fudgesicles instead of one last night because they were the sugar-free kind. Whoops.

I’m all for grabbing the goods in the organic aisle to avoid pesticides and food additives, or even to support green packaging.  But green packaging is no green light to wolf down an entire bag of organic potato chips.  Purely talking nutrition, a calorie is a calorie, a chip is a chip, and a cookie is a cookie, so don’t let the health halo of organic labeling fool you.  Check out this video from Howcast for tips on how to avoid unhealthy foods that seem good for you.

Cheers and Jeers

by Laura Jungreis, blogger

Cheers to…

Cereal, which may decrease your risk of developing high blood pressure by 20 percent. Research presented at an American Heart Association meeting showed the benefit of having a whole-grain cereal once a day.  It’s an easy way to decrease your risk for hypertension, which affects 1 in 3 adults.  Read more here.

Apples, which help decrease levels of bad cholesterol and increase levels of good cholesterol in women.  A recent study showed that women who ate 75 grams of apples every day for six months had a 23 percent decrease in LDL, or bad, cholesterol.  Levels of HDL, or good, cholesterol rose 4 percent.  Eating the apples did not lead to weight gain.  Learn more about the study here.

Jeers to…

The Food and Drug Administration, for not conducting enough tests on products before allowing them to be sold.  One product was an artificial hip sold by Johnson & Johnson that disintegrated in some patients, emitting dangerous metallic debris.  The FDA did not conduct clinical trials before approving the hip.  Get more details here.

Dengue Fever, cases of which have tripled in the United States over the last seven years, after a 45-year absence in the country.  The disease is spread to humans by infected mosquitoes, and cases were initially reported in Florida.  The World Health Organization considers dengue fever a serious international public health concern.  Read more here.

The Health Hazards of Facebook

by Claire McFarland, blogger

It seems like a harmless daily task that most of the world has turned to on a daily basis to catch up with friends, send invitations and find out what’s happening in the world. Although the Web site may seem harmless, recent studies at Harvard Law School have proven otherwise. View the following concerns to keep you happy, healthy and still socially involved:

Ask NEPA: Late Night Cravings

by Kim Liu, NEPA

(Courtesy from http://nutrihealth.in/)

What can you do to keep late night snacking at bay?

It’s 10:00 p.m., you’re studying at the library and you innocently pass by the café and realize that you don’t want, but need, that chocolate croissant. You rationalize it with the fact that since you skipped dinner, this will be your dinner for the day. Also, it turns out that it’s buy one, get one free. Score! Later, you head home and think that you’re going to bed, but somehow you get suckered into ordering wings with your roommate at 2 in the morning. What happened to eating during the day?

It’s a fact that you’re a busy college student. Between homework, classes, and studying, it is easy to forego breakfast and sometimes even dinner, which often ends up as late night snacking. Keep in mind that metabolism is slower at night. There is nothing wrong with late night snacking once in a while, but when it develops into a consistent pattern of sodas and takeout, it may lead to weight gain…or worse, the freshman 15. To keep late night snacking at bay, keep these tips in mind to keep you fit and energized.

Do try to eat breakfast. Eating breakfast tells your body that its time to get ready for the day. Great options include oatmeal with fried fruit, a fruit salad, toast with peanut butter, or simply cereal with milk. When you’re on the go, keep a container yogurt or apple on hand so that you’re prepared with a bite to eat when you find the time. Eating breakfast will help you to stay full throughout the day to keep late night cravings away.

Don’t skip meals. It does your body no good when you don’t have enough energy to go about your day. Eating small meals regularly will help keep your metabolism going. If you don’t have time to eat, grab a container to go, fill it up and leave it in the fridge for later.

Do plan ahead. Keep healthy snacks on hand. Keep small bags of cut-up veggies, nuts or fruit to avoid trips to the vending machine. Snacking will also help keep you satiated when you don’t have time for lunch between classes. If you’re planning on having dessert, have a lighter lunch to compensate. When you had dinner at 4:00 p.m., its no wonder that you’re famished by 10 at night.

Don’t be around food when you’re not hungry. I don’t know how many times this has happened to you, but it’s surely happened to me. I’ll go with my friends to Marshall thinking that since I’ve already had dinner, I won’t get anything to eat. Little do I realize, but I’m already salivating at the first waft of fresh double chocolate chip brownie. We can’t control it, but food is a stimulus whether or not you’re hungry. The sight, smell and even just the thought of food is enough to get you hungry, it’s just how our bodies work. So you have 3 choices, stay strong, give in, or avoid it.

Do get enough sleep. Studies have shown that sleep deprivation leads to unhealthy eating choices and unhealthy eating patterns. Those without good night of sleep are more likely to crave foods higher in fats and sugar.

Got a question about nutrition? Leave a comment, tweet us at @WthOnline, or send us an email!

Health & Beauty: 3 Easy Tips to Drink More Water

by Jada Wong, blogger

Now that the sun’s out, it’s T-shirt time all the time! After months of hiding your abs, guns and gams under chunky knits and sweatpants, it’s time to start hydrating your skin inside out and reveal a more beautiful you. You should be drinking eight to ten 8-ounce glasses of water each day for optimal hydration, but that’s hard to keep track of when you’re a college student. So here are WTH’s top three tips on how to drink more water without making it a chore.

Berry Bliss

by Lindsay Barton, blogger

Move over strawberries and blueberries! Goji berries and acai berries have been invading produce departments, and it looks like they’re here to stay. These new fruits have been shown to protect cells from inflammation, improve circulation, and so much more. Put down your strawberry banana smoothie and get ready to try something new!

Goji berries have been used in Chinese medicine for centuries and have been recently appearing in juices and smoothies. These tart little berries resemble small red raisins and are sold in dried form. High levels of antioxidants, which protect the body’s cells from damage caused by free radicals, are found in goji berries. The presence of carotenoids such as zeaxanthin and beta-carotene may protect against an eye disease known as macular degeneration. Goji berries are an excellent source of vitamins A, C, B12, and the minerals copper, zinc, selenium and magnesium. They also have DNA protective properties, immune-enhancing properties and neuroprotective properties, according to research. When purchasing goji juice, be sure to check that the container reads 100 percet goji; it may be mixed with other juices or preservatives.

Acai berries are found in the rainforests of South America and can be eaten fresh or in juice form. Like goji berries, these berries are also known for their antioxidant properties. The amount of soluble fiber present in acai berries can reduce blood sugar. Acai berries are a good source of heart-healthy fats, which can reduce your risk of heart disease and lower cholestrol. In a 100-gram serving, the pulp of acai berries contains over eight grams of protein and 19 amino acids, essential for muscle regeneration. You can find acai berry juice in most supermarkets as well as health food stores. Although it is delicious by itself, consider mixing it with other fruit and ice cream to create your own superfruit smoothie!

Mix’n Elena: Rainbow Chopped Salad

by Elena Tsonos, food blogger

As a college student, you might often find it difficult to fit everything into your daily schedule; perhaps you’ve procrastinated on an eight-page paper, got called into work for a four hour night shift, and have to attend a mandatory club meeting—and that’s all on top of going to class! If you want to stay in shape by working out and have a social life , that also takes up time, too!

Because you’re always on the go, chances are you are probably eating on the go then, too. This might mean you’re having a granola bar for breakfast, a bagel for lunch, and a sandwich or pasta for dinner—but where is all the color in your diet? If you’re eating on the go, your diet mostly contains grains that are all white and brown; this is because your diet is lacking fruits and vegetables that add both color and fiber to your diet.  Something clearly needs to change in order for your diet to fit well with your busy schedule.

This brings us to today’s featured recipe- Rainbow Chopped Salad. This recipe was featured in the February 2011 issue of Bon Appetit and was created by Myra Goodman and Sarah LaCasse. Rainbow Chopped Salad is a great recipe for students eating on-the-go, because it is simple to make and includes six different fruits and vegetables from the different colors of the rainbow, which will add a ton of color to your diet. Because the recipe makes two servings, you can have one serving for dinner and store the second serving in a plastic container for you to take with you for lunch the next day. (But remember, if you plan to eat some the next day, keep the dressing on the side to avoid the salad getting soggy.) Containing fruits and vegetables from almost every color of the rainbow, this salad will definitely add color to your bland diet. Click ahead for the recipe!

Foods to Spring-Clean Your Diet

by Heather McCoy, owner of Wellness from Within Holistic Health Coaching

Spring! ‘Tis the perfect season to clean up your diet, so out with the heavy fall and winter fare and in with springtime fruits and veggies. It’s natural at this time of year to want to shed those extra winter pounds. Many people think they need to do this through a drastic cleanse but nature gives useverything we need to detox. The safest way to detox naturally is by eating whole foods and, in particular, some of nature’s super foods. This is easier than you might think and won’t even require a lot of fancy cooking. Here are my top three spring detox foods that will be sure to leave you feeling lighter.

• Greens: Adding dark leafy greens to your diet is my number one recommendation for a spring detox. Greens like kale, swiss chard and dandelion root help clean out our livers and are loaded with antioxidants and flavonoids. Both of these work to prevent free radicals in our bodies which contribute to aging. Even better, dark leafy greens are full of fiber and nutrients, but low in carbohydrates and calories. You can eat as many greens as you want without gaining weight because fiber helps us to feel full and prevents us from reaching for those afternoon snacks. Mix greens into your salads or prepare an easy sauté in your skillet with a dash of olive oil and garlic. Cook for about two minutes and you’ll have a delicious and healthy snack or meal.
• Water: You’ve probably heard it more times than you’d like to remember but one of the most effective ways to detox is by increasing your water intake.  Water flushes toxins from our bodies, helps improve our complexions and, similar to fiber, helps us to feel full. I often tell my clients that if they feel a craving coming on to try drinking a glass of water before giving in to the craving. Water is also key to good digestive health and proper elimination. If we aren’tgetting rid of wastes properly we are less likely to lose weight and more likely to have digestive issues. I recommend people stick to the tried-and-true rule of six to eight glasses of water a day. My motto: “A glass a day keeps the pounds away.”
• Strawberries: The peak for strawberries is from April to June and here in Central New York, we have plenty of you-pick farms to keep us loaded up on this super fruit. Strawberries are sweet, juicy, and pack a real nutritional punch. In a one-cup offering you will take in 3.5 grams of fiberand meet 100 percent of your daily needed intake of vitamin C. For the best flavor, try to buy strawberries grown close to home. They will be fresher and will suffer less damage in transit. Eat strawberries on their own, mixed in with a little yogurt, tossed in a salad, or added to a fruit salad.

The beauty of spring is that we begin to feel light and airy, spending more time outside and soaking in the sunshine. The foods listed here will help you to increase those feelings and aid in weight loss. So, put down that boxed cleansing product and head to the grocery store!

 I’m Heather McCoy, owner of Wellness from Within Holistic Health Coaching.

Wellness from Within offers a unique approach to health counseling.  Recognizing that no one diet works for everyone, I offer a personalized program tailor made for you and your health concerns.  I can assist you in a variety of health issues with specialized knowledge in weight loss without deprivation and struggle, whole foods nutrition for hormone balance, especially thyroid health, and increasing vital energy. I also incorporate eating locally and seasonally into my clients’ programs, as I believe it’s the right thing to do for our health, the environment, and for our valued family farms

Heather McCoy is not affiliated with Syracuse University; this is a sponsored post.

STD Awarness Month: Eternally Yours, Genital Herpes

by Gina Colonette, sexual health blogger

This week, we’re talking about an STD that will stay with you forever. Bummer! It’s no joke, genital herpes don’t go away and like every other STD this not something you don’t want to contract because of failure to protect yourself.

Tastes Abroad: Food Chains in London

by Rebecca Toback, blogger

London is food-chain crazy! Not just with fast food, but with all types of food. There are chains everywhere: From Pret a Manger, a sandwich place which also has locations in New York City to Ask, a casual Italian restaurant, to Garfunkel’s, a restaurant that often offers great deals and serves British foo and multicultural foods.

I can’t even list all the chains that you can find around London. There are multiple not-so-great sushi chains such as YoSushi and Wasabi. At Itsu, they have sushi as well, but they specialize in healthy food and also sell frozen yogurt, packaged snacks, and more.

Then there’s Bella Italia, Strada, and Ask, which are all Italian restaurants. But they’re nicer than you’d expect from a chain. In America we have Carabbas, which is similarly valued to these restaurants, but you don’t find a Carrabas every three blocks you walk. If I leave my flat, I can walk three blocks in either direction and find Bella Italia. There’s also a Strada about five minutes away and two Ask locations within a ten-minute radius to my flat. So though in America we do have chain Italian restaurants they’re not nearly as predominant as the chains in London.

Recently, I stumbled upon Carluccio’s, just a few minutes away from my flat. Carluccio’s is a market that sells meats, bread, olives. But it also has a restaurant that appears to be swarming with customers. The first time I went in, I bought a mozzarella, tomato, and pesto panini for lunch—it was great. I went again a few days later for dinner and got a pasta e fagioli soup. It was delicious. That night, I was telling my friends about Carluccio’s and one of them told me there was one right by their flat too, and that they got food poisoning from chicken they ate there! Little did I know they had more than one location, or that maybe it wasn’t so good.  My experiences had been nothing like the horrible review my friend was sharing with us, and I’m not going to change my mind just because of someone else’s unfortunate experience. I looked up Carluccio’s and they have 16 locations just within 4.5 miles of my flat! Boy, is it a chain. They also have a blog and 13 cookbooks, many of which are sold in America.

Even when the food in London is half good, and acceptable to eat, the negative association with chain restaurants can slip away. Still, I think I’d rather stick to non-chain restaurants in America where the food is better than half-good—and my friends don’t get food poisoning.

Bigger isn’t always better

by Erica Murphy, blogger

It’s that time of year again. Books and laptops are strewn across desks; the library is packed with frazzled students inhaling Insomnia Cookies; and professors are piling on those last projects simply adding to the stress of these last couple weeks.

But how do you plan to study for that final psychology test? What types of methods will you use to memorize those key business terms? If you’re that person that bolds all the important facts and increases the font size of the information you MUST remember, than you need some new memorization methods.

According to a study published in the journal Cognition and reported by The New York Times, font size has no effect on memorization. All this does is boost you’re confidence in thinking you know the information, but in reality it doesn’t effect how you learn those extra large words.

What will make you memorize information is changing the font type to something unusual. In the study, participants were split into two groups and given items to memorize. One group had facts in 16-point Arial font, and the other half studied facts in 12-point Comic Sans MS or Bodoni MT. The latter two are much harder for the brain to process and therefore take more time to comprehend.

After a short study period, the participants took an exam and the people who had the more difficult fonts scored higher, 85.5 percent to 72.8 percent, than the ones who studied the larger Arial font.

In order to make sure their results were legitimate, the researchers conducted a larger experiment in a classroom setting. They performed a similar study with 222 students at a public school in Chesterland, Ohio, and it resulted in the same discovery.

Daniel M. Oppenheimer, a co-author of the study said that their results make sense. He explained in the New York Times article that you can’t skim material in a hard-to-read font, so putting text in a hard-to-read font will force you to read more carefully.

Don’t worry, you still have time. Hit up a free font website and download a few intriguing fonts. Put all your finals material in something like Chalkduster and you will definitely get those coveted A’s.

Cheers and Jeers

by Laura Jungreis, blogger

Cheers to…

Dunn Tired, Upstate Orthopedics and all the other organizations sponsoring the Mountain Goat Run.  The course is a 10-mile trek through various parts of Syracuse.  The run is on May 1 and begins at 10:15 a.m.  Register online here.

Laughter and music, which may help lower blood pressure.  According to research presented at the recent American Heart Association meeting in Atlanta, subjects who took part in bimonthly meetings centered on laughter or music lowered their blood pressure by an average of five or six points.  It is still unclear why laughter and music are beneficial, but the benefits are comparable to reducing salt intake or losing 10 pounds.  Get more details about the study here.

Jeers to…

Kashi Summer Berry Granola, which contains the caloric equivalent of 17 Nabisco Ginger Snap Cookies when eaten with milk.  The product has been advertised as a nutritious breakfast.  Instead, try Kashi GoLean Original, which has half the calories and sugars.  Read more about other surprisingly high-cal breakfasts here.

Sedentary desk jobs, which may double the risk for bowel cancer.  A study performed by a team at the University of Western Australia found that people who spend more than 10 years at a desk job are nearly twice as likely to develop bowel cancer.  Unfortunately, those office workers who exercise regularly are still at higher risk than people with less sedentary jobs.  Learn more about the study here.

The Guinea Pig: Summer Essentials! Lemonade and hot dogs

The semester is coming to an end, and soon many of us will be hitting the beach instead of hitting the books. For my last few posts, I feel obliged to prepare you for the warm weather with suggestions for a healthy, delicious break. Read on if you want some of the best food and beverages for your next barbecue or picnic!

Santa Cruz Lemonade, 32 oz.

You know it’s summer time when Santa Cruz Lemonade goes on sale. As soon as the temperature rises, it seems like every grocery store in the country starts practically giving this stuff away! When I worked at Whole Foods, you could get it for $2.50 at one point, and it stayed at that price until the leaves started turning brown.

But this isn’t your typical sale lemonade. This is the good stuff, tart and sweet, and organic to boot! Pour it over ice for a true treat, or experiment by freezing them into some truly awesome popsicles.

Applegate Uncured Hot Dogs, 16 oz. package

I can get behind a lot of meat substitutes, but hot dogs are another story. I find that tofu dogs taste synthetic and have a weird plastic-like texture. I need the real thing, a piece of mystery meat smothered in ketchup, yellow mustard and relish.

Thanks to companies like Applegate Farms, however, these all-American guilty pleasures aren’t such a mystery anymore. These dogs are made with organic beef and contain no cancer causing nitrites or nitrates, fillers or preservatives. Plus, they’re quite tasty. They might cost a little more than your average Ball Parks, but your stomach will thank you for not filling it with toxins.

Helpful grilling tip: Make sure to clean your grill thoroughly before using it. Residue on charcoal and hardwood based grills is highly carcinogenic and can stick to your food.

Mix’n Elena: Thai-Style Sprouted Rice and Herb Salad

by Elena Tsonos, blogger

(Courtesy of nytimes.com)

When most people think of a salad, they probably think of a cold array of mixed vegetables coated in creamy or oil-based dressing. While a salad can in fact fit this description, it is most definitely not limited to this precise definition. That’s right, a salad isn’t only vegetables—and it’s not limited to vegetables, meat, cheese, and croutons either. If all of the salads that you eat fit this description, then you must be bored. A salad can be so much more than that same old romaine lettuce with shredded carrots and vinaigerette dressing that you toss up without giving it a second thought. Why not mix it up a little by adding in some vegetables that you don’t eat on the regular, interesting herbs, and a grain healthier than those high sodium croutons?

Today’s featured recipe puts a complete spin on what you might label the traditional salad. “Thai-Style Sprouted Rice and Herb Salad,” featured by Martha Rose Shulman in a New York Times article this month, challenges recipe-seekers to go beyond their local awareness of the “traditional” salad. In fact, Thai-Style Sprouted Rice and Herb Salad makes use of a variety of herbs that most people probably wouldn’t think to toss into their salad- all while adding only a few calories! Such herbs incorporated in the salad include mint, fresh sweet basil leaves, and cilantro. In addition, the salad also makes a unique use of grain; instead of including processed and refined croutons, the salad includes brown sprouted rice, which is a whole grain and will keep your stomach more full for longer. (For readers who aren’t familiar with sprouted brown rice, it is similar to regular brown rice and takes about the same amount of time to cook, but it is sweeter, a little less chewy, and has an increased nutritional value by making nutrients more bio-available. It can usually be found in natural food stores.) The salad also incorporates a few other ingredients that you might not normally reach for, like watercress. Click ahead to read the recipe!

The Truth About Carbs

by Rachel Tipovski, blogger

I can’t tell you how many of my friends who are on diets refuse to eat carbohydrates. They look at them as if they are evil, the source of any ounce of body fat or responsible for that extra pound on the scale.

Many popular diets, such as the South Beach Diet or the Atkins Diet, have popularized the no-carb approach to dieting. Not eating carbs may benefit you in the short term, but it is definitely not sustainable long term. Depriving yourself of the foods you love only leads to binge eating later.

Unfortunately, bad carbs seem to pop up everywhere at college. They’re in the vending machines in dorms, in the soda and alcohol many students drink and in all the tastiest bar and game-day food.

With that said, there is a big difference between white carbs and whole grain carbs. White carbs include pastries, sugary sodas, white bread, pasta and rice are the kind that will have unhealthy and unflattering results. White carbs do contribute to weight gain and can often prevent weight loss, according to the American Journal of Clinical Nutrition.

However, whole grains such as whole wheat bread, brown rice, grains like quinoa, steel cut oatmeal are great sources of fiber and can help to protect against all kinds of chronic diseases. If you want to shed a few pounds without sacrificing an entire food group try the healthier alternatives

• Go Whole Wheat: Bread, pasta, rice- look for the key words whole-grain. A Harvard study that followed a group of women over 12 years found that women who ate the most whole grains weighed less than those who ate the least.
• Manage Portions: Cutting back on portions can be challenging, especially because every restaurant seems to give you extra large “single” servings. When it comes to carbs, the healthy serving is about the size of a tennis ball (or half a cup).
• Share: By splitting a plate of pasta with your friend your also splitting the calories. If it just seems to taste too good to pass up, try eating half and save the rest of your meal for later.

Energize Your Life!

by Lindsay Barton, blogger

When schedules get hectic, sometimes we can’t stop to eat and often rely on vending machines for a mid-day boost. The selections aren’t the healthiest and don’t provide the energy needed to get through our last class. The right energy bars consisting of mostly nuts, fruits, and whole grains as well as minimally added sugars are a more nutritious choice than their sugary counterparts.

Fruit lovers can find bliss in Probar Fruition. This small strawberry bar includes two servings of fruit as well as oats and cashews for fiber. Chia seeds, a good source of omega-3 fatty acids, can also be found in this energy bar. Bear Naked’s Grainola Tropical Fruit provides a delicious on-the-go snack. Having one bar is an easy way to get 17 grams of whole grain while enjoying a mix of mango, papaya, coconut and oats. Pie fanatics can rejoice in Cliff’s C Apple bar. Instead of traditional granola, organic apples and cinnamon sit on top of a lightly baked almond and macadamia crust. This soft and nutty treat will satisfy any sweet tooth!

If you’re a fan of nuts, you’ll love KIND’s Fruit and Nut Delight! Peanuts, Brazil nuts, almonds and walnuts are baked together with raisins and apricots. Crunchy and a good source of protein, it’s a different take on trail mix. Larabar’s Banana Bread is simple yet wholesome. With only three ingredients-almonds, dates and bananas, it’s packed with flavor.

The next time you’re in a rush, don’t reach for a Pop-Tart. A natural energy bar is a better choice that will keep you full and focused!

“Don’t Go Changin’”: Tips To Create a Healthy Body Image

by Heather McCoy, owner of Wellness from Within Holistic Health Coaching

“Don’t go changing, to try to please me”.  That was the song written by Billy Joel about a girlfriend, I’m sure.  Wouldn’t it be wonderful if we all felt that way about our bodies?  It’s hard for most of us to have a healthy body image.  We’re constantly being bombarded with images of what we’re “supposed” to look like rather than encouraging us to be happy with ourselves the way we are.  Creating a healthy view of ourselves is hard work but it’s possible if we practice.  Here are my top three tips to create a healthier body image.

• Create your identity based on inner strength and not outward appearance.  Most people put a lot of emphasis on looks instead of what is inside.  Taking time to focus on all of our amazing inner qualities helps to build a healthier view of our bodies because we aren’t constantly focusing on the “outside”.  When we start to tune in to our inner image we begin to see ourselves for who we really are, and that becomes what is important.
• Take a media break.  I know, I know, how can we do this right?  Take a break from our phones, laptops, and magazines?  No way!  Being constantly bombarded with pictures of celebrities and models creates an unhealthy ideal that most of us cannot attain.  Taking a break, even once in a while, helps us to focus on being healthy rather than looking a certain way.
• Have an affirmative conversation with yourself.  Most people don’t even realize the amount of negative things they say to themselves throughout the day.  “Why can’t I be thin like so and so, why can’t I have hair like that, why can’t I lose weight” are all things most of us have said to ourselves.  The problem with negative self talk is that it brings our self-image down instead of lifting it up.  If we take time to say one nice thing about ourselves everyday, we’d notice that we would start to feel better about ourselves.  When you hear that negative conversation starting in your head, try stopping and finding something really nice to say about yourself, even if it’s just, your hair looks nice today.  See if something positive doesn’t shift inside.

Creating a healthy body image takes time; it doesn’t happen overnight.  But, considering the direction we are headed, I think it’s important that we start trying to change it as much as we can.  The beauty of all of us is that we are different, amazing, beautiful and handsome all on our own!  We don’t need to look like or be like anyone but ourselves.  The more we try to just be who we are, the happier we will be.

I’m Heather McCoy, owner of Wellness from Within Holistic Health Coaching.

Wellness from Within offers a unique approach to health counseling.  Recognizing that no one diet works for everyone, I offer a personalized program tailor-made for you and your health concerns.  I can assist you in a variety of health issues with specialized knowledge in weight loss without deprivation and struggle, whole foods nutrition for hormone balance, especially thyroid health, and increasing vital energy. I also incorporate eating locally and seasonally into my clients’ programs, as I believe it’s the right thing to do for our health, the environment, and for our valued family farms

Heather McCoy is not affiliated with Syracuse University; this is a sponsored post.

Crazy Colleen: The Truth

by Colleen Baker, mental health blogger

I’ve been thinking of a topic for my final post of the year for a while now. An uplifting piece about how I’ve overcome all of my disorders? Nah, didn’t happen. A review of all my disorders? Nah, if you’ve been reading all year, you know. Another addition to my list of craziness? Amazingly, I actually don’t have any more. So, what to write about…well, thinking back on my year I’ve really been through a series of trial and error with my bulimia specifically.

A series of:

Okay, so if I stop eating crap food, I won’t feel the need to get rid of my food. Salad can only really do good things, so no need to fear that. Oh, but those onion rings look so great! And there goes that…

Okay, maybe if I work out every day for like 45 minute,s I’ll feel better about myself and feel the need to purge a lot less. Sort of worked, but I still ate a crapload and wound up feeling gross in the end.

Okay, maybe if I just stop myself from eating at all, I’ll feel better. But then there’s no energy to workout…or do anything at all. Oh, and I’m anorexic again.

Tastes Abroad: Sweet on Vienna

by Rebecca Toback, blogger

My best meals in Europe have been the ones I randomly wandered upon. The best wasn’t found at Joeys in Rome, where everyone said I “had to go.” Or the restaurant recommended by the hotel concierge in Venice. Or the French bistro in Paris where Americans “always eat.” And it certainly wasn’t at Pret-a-Manger, one of the biggest chain restaurants, I certainly can no longer stand in London.

The best meals I’ve had were at the Prague pub we accidentally came across after giving up on finding the nice restaurant our friends were eating at. And the cafe in Rome we found when wandering outside of the typical tourist path. And this weekend I had one of the best meals I’ve had in Europe after walking for 45 minutes to find somewhere to eat in Vienna.

After a semester abroad (one that passed by way too quickly) I’m happy to say I’ve learned the lesson: many of the best finds, you find when you’re not even looking.

This past weekend I traveled to Vienna, and it was absolutely amazing. Besides having great architecture and a vast history the city is home to some amazing food. From kebabs and hot dogs on the street, to Schnitzel, to their homegrown apples and potatoes, Vienna tackles food in a way of its own. My grandpa came to America from Vienna, so I arrived in Vienna for some suggestions for where to eat. Café Sacher, is home to one of the world’s most famous chocolate deserts. The Sacher torte is almost 180 years old, and was created in Vienna. I personally didn’t love the cake, but I ordered an ice coffee at Sacher’s and boy ,was I surprised when it arrived. I thought I was ordering a typical American iced coffee, but what came was coffee with ice cream and whipped cream. It was amazing—maybe Starbucks should probably start making iced coffee like that.

On the second night in Vienna, for dinner my friend and I wanted to escape the typical tourist zone and find great Viennese food. We walked for about an hour scanning all the restaurants we could find. Some were too touristy, some didn’t look good, some had menus that were just too over the top. And then, we thought we were settling in picking a steakhouse. We went to Plachutta, a restaurant dedicated to serving traditional boiled beef in Viennese tradition. They use only cattle born in Austria and know all their farmers. They have five restaurants and a cookbook. We weren’t settling at all. We were in for a great meal from one of Austria’s top chefs.  My friend and I ordered different types of meat, but both got spinach on the side. The boiled beef comes in a soup that the waiters dish out on the table. The soup tasted amazing, and now we knew we had chosen a great place. We were also given homemade butter and rolls, which were impressive but not nearly as impressive as the meat. I usually don’t even like steak, but whatever I ordered, which I’m not entirely sure of now, was some of the greatest meat I’ve ever tasted. And, the spinach that came on the side was just as great. Though I thought I was ordering a healthy side order of spinach, really I’m sure Plachutta figured out a way to fatten up the spinach, because it was too good to be good for you.

After dinner, though we were stuffed, we had to get ice cream after hearing it was the best north of the Alps. Well, it was great. I got after eight, which is what I’ve come to find mint chocolate chip is called in Europe. I think Vienna can compete with Florence in the top gelato competition.

My trip to Vienna was the perfect way to end my travels during this semester abroad. Seeing the city in which my grandpa grew up on a warm and sunny weekend, and eating Vienna’s famous food, added up to one of my favorite weekends in Europe.

A New Theory Behind Evolution

by Erica Murphy, blogger

Do you ever wonder what humans looked like 300 years ago? In pictures and paintings, our settlers and founding fathers don’t really resemble our looks today. While many think this change of appearance is due to simple evolution, Robert W. Fogel thinks otherwise.

This Nobel Prize-winning economist has brought together a team of researchers to see what the size and shape of the human body say about economic and social changes in history. The New York Times reports that Fogel believes technology has sped human evolution during the past century.

At 84 years old, Fogel is about to launch one of the most groundbreaking theories in the development of humanity. In the report, Fogel credits this speed of evolution to advances in food production and public health. Fogel says in the New York Times article that people today stand apart not just from every other species, but from all previous generations of Homo sapiens as well.

For example, in 1850 the average adult male stood about 5 feet 7 inches and weighed about 146 pounds. He was only expected to live until about 45. In the 1980s, a typical man was about 5 feet 10 inches tall and weighed about 174 pounds. He was expected to live past 75 years old.

While data for growth, mortality, labor productivity, food and manufacturing standards was always available, no one had put it together the way Fogel has. Fogel has arranged masses of data into a simple argument: technology has superpowered evolution.

STD Awarness Month: Bacterial Vaginosis, For the Ladies

by Gina Colonette, sexual health blogger

As STD Awareness Month comes to a close, I have one more  nasty STD to give you the dish on–and ladies, this one affects you! The vagina has good bacteria and bad bacteria. This one is the kind you don’t want: Bacterial vaginosis.

The Summer 2011 Issue of WTH is here!

by Kathleen Corlett, editor in chief of What the Health magazine

Have you picked up your Summer 2011 issue of What the Health around campus this week? If you haven’t, don’t stress–read it all online here!

In the issue:

• Snacks to Save Your Skin
• Summer Workouts
• The All-Natural Energy Drink
• The Newest Running Trend: Barefoot Running

and much more! This is not an issue you want to miss, so click here to read it! Have a wonderful summer, from everyone at WTH.

Welcome Back!

Hello WTH readers!

Stay tuned for some exciting things happening on the blog in the upcoming weeks!

Join Us!

Are you interested in contributing to WTH this semester? All writers, photographers, bloggers, designers, copy-editors, fact-checkers, publicists, and advertisers are welcome to come to our general interest meeting this Tuesday, September 13th at 8 p.m. in Newhouse 2 Rm 340!

If you have any questions please contact whatthehealthonline@gmail.com

Hope to see you all there!

Better Ingredients for Better Baked Goods

We all love our occasional baked goods. Cookies, brownies, cakes, and breads. Their fattening goodness can be hard to resist. Why are treats that taste so good so bad for us?! It all comes down to the ingredients. Replacing certain ingredients in baking recipes for healthier substitutes can help to reduce the carbs and sugar in our beloved baked goods. So next time you’re baking, consider these alternatives to make that delicious piece of cake as good for your insides as it is for your taste buds.

Applesauce
Applesauce can be substituted for oil and butter in recipes for brownies, cakes, and breads (doesn’t work so well in cookies.) This substitution can help reduce the fat content and calorie count while also adding in nutrients from the apples. Applesauce can be directly substituted in a 1:1 ratio for oil/butter, or you can even use 1/2 oil and 1/2 applesauce if you don’t want to omit oil/butter completely. Using applesauce instead of oil/butter will help to ensure that the baked goods retain their spongy texture without leaving an odd taste of apples. Other fruit purees can be used in breads recipes, i.e. pureed banana in banana bread.

Whole Wheat Flour
Whole wheat flour can be substituted for refined white flour in most baking recipes. This substitution will help to reduce the sugar/simple carbohydrates intake. Whole wheat flour can be used in a 1:1 ratio for refined white flour, or you can use 1/2 white flour and 1/2 whole wheat flour blended together.

Egg Whites
Egg whites, which are high in muscle friendly protein, can be substituted for fatty egg yolks. This substitution can help to lower the fat intake in most recipes. For every one egg yolk that a recipe calls for, two egg whites should be used to retain texture.

Cooking Spray
A quick and easy way to reduce the fat intake in a baking recipe is using a cooking spray instead of greasing the pan with butter or shortening.

Replacing Whole Milk/Heavy Cream
Using soy milk or skim/lowfat milk instead of whole milk can help reduce the calories and fat intake in a recipe. Powdered/evaporated skim milk can also be used as a quick and easy substitute. Instead of using heavy cream, you can use yogurt, light cream, or half and half. Replacing heavy cream will also help to reduce the fat baked goods are known for.

Replacing (Reducing) Sugar
A little sugar can go a very long way. Cutting the amount of sugar added to a recipe in half will make the recipe healthier and won’t do anything to compromise the taste of the finished product. Other good substitutes for sugar are honey, unrefined sugars, sweeteners, and agave nectar.

These simple substitutions will make both you and your body happy by taking guilt out of the recipe. Enjoy!

By Kaylah Wicks

Avoid the Freshman 15: Syracuse Style

Everyone has heard the horror stories about people who go to college and come back in the summer visibly having put on weight.  No one wants to be that person!  According to freshman15.com, the Freshman 15 is mainly due to the transition from living with your parents to living on your own.  No one is at college with you to tell you what is nutritious and what is not (Not everyone can be lucky enough to be friends with nutrition majors).  Therefore, freshmen sometimes load up on fatty, high-calorie food in the dining hall.  Also, many students who were athletes in high school do not continue to play sports in college.  Therefore, they may be less inclined to go to the gym, something they never before had to do.

The combination of these factors inevitably leads to weight gain.  But do not fear, the dreaded Freshman 15 can be avoided, especially at Syracuse University.  All you have to do is follow these simple tips:

• Make a point to exercise regularly, whether you are heading to the gyms at Archibald or Ernie Davis or walking or running around campus.  We are lucky enough to have a beautiful campus, so we might as well take advantage of the lovely scenery!
• If you live in Lawrinson or Sadler, choose to walk up the steps to the dome to get to your classes at the quad.  These steps may seem tedious, but they provide an excellent workout.
• If you find yourself at Kimmel with your friends for a late-night snack, skip the Taco Bell and Burger King and opt for a delicious wrap.  This will satisfy your cravings and allow you to avoid the extra calories in fast foods.
• When eating in the dining hall, try to incorporate fruits and vegetables into each meal. Take advantage of the smaller plates made available to you. These plates encourage portion control. Also, try to avoid putting as much food as possible on your plates. You are more likely to overeat if you pile up food from the very beginning.
• When you are done with your meal in the dining hall, try not to linger for too long afterward. The longer you sit there, the more likely you are to want to get some delicious ice cream or a bowl of sugary cereal.
• Avoid drinking soda with your meals.  These drinks contain no nutritional value and are empty calories.  Choose water or low-fat milk instead.
• Is your class of the fourth floor? Take the stairs instead of the elevator!
• Most students are not used to desserts being available to them at every meal, even breakfast.  But do not get into the habit of getting dessert every day; try to save that ice cream for a special occasion.  This way, not only will you avoid calories, but the dessert will be even more satisfying on those special occasions!
• Do not keep unhealthy snacks in your room.  This tip is essential. You are more likely to eat when you are stressed out, and you are more likely to become stressed out late at night studying in your room.  If you only keep healthy snacks, such as fruit and nutrition bars, in your room, you are less likely to indulge in junk food because you don’t have any.

Following these tips will help to ensure a healthy freshman year.  Just remember, it’s OK to indulge every once in a while!

By Alexa Bickhart

Nutrition Labels: What You Need to Know

Think you’re “eating right” by reading the food label? Think again. We think we’re being healthy by choosing foods that are advertised as low fat, but the labels may not be telling the truth.

When a label says only 15 percent fat, is it 85 percent fat free? The answer is no. What many don’t know is that food companies advertise the percentage of fat by the weight of fat that is in the food, not the actual percentage of fat. We are almost being lied to, yet these labels hold some truth; the weight of fat is accurate, allowing companies to get away with misleading advertising. We think we’re consuming a lot less fat then we actually are, a sad and scary thought.
The Food and Nutrition Board recommends not exceeding more than 30 percent of calories in the fat content of your diet. In simpler terms, we shouldn’t exceed more than 30 percent of calories from fat in a day. To see if you are exceeding the recommendation, follow the method below.

Here’s how to beat these tricky labels:

1. Look at the nutrition label on the back of the food and find the label that says total fat per serving, measured in grams.
2. Take this number and multiply it by 9, to convert the grams to kcals. 1 gram of fat contains 9 kcal.
3. Look at the total calories on the label. Take the kcals you just found and divide it by the total number of calories. Then take that number (it should be a decimal) and multiply by 100 to get the percentage!

A little confused? Here’s an example:
A snack package of Wheat Thins has 8 grams of fat and 220 calories in total. Multiply 8 grams by 9. It has 72 kcal (8×9=72). Take 72 (your fat calories) and divide it by 220 (your total calories), equaling .33 (72/220=.33). Lastly, take .33 and multiply it by 100, leaving you with 33 percent of fat calories. That’s above the daily recommended amount in just one serving! Yikes!

So next time you decide to munch on a “healthy” snack, do a little mental math and save yourself the extra fat!

By Aisling Williams

Going Gluten-Free

There is currently a lot of hype over the “gluten-free” diet, and many people are turning to this diet in hopes of improving their health, the way they feel, and even to shed a few pounds. People think gluten-free, and immediately think “no carbs!” Unfortunately, this isn’t the case. A gluten-free diet is not a matter of avoiding carbs altogether; it’s a matter of picking the right carbs to eat.

Traditionally, those diagnosed with celiac disease are the ones to adopt a gluten-free diet. According to the Mayo Clinic, celiac disease is an autoimmune disease and a digestive condition triggered by the consumption of gluten, a protein found in bread, cookies, pasta, pizza crust, and any other product containing wheat, rye, or barley. When people with celiac disease eat foods with gluten, they have a reaction in their small intestines that damages its inner surface, resulting in an inability to absorb nutrients.

The most common symptoms associated with celiac disease are diarrhea, abdominal pain and bloating. It is possible, however, to have celiac disease and experience no gastrointestinal discomfort. There is no treatment for celiac disease, but consuming a diet free of gluten can keep it under control. It is essential for people with celiac disease to eat gluten-free, or else they can become malnourished. Celiac disease can be triggered at any age.

Gluten intolerance is now also recognized as a legitimate health problem. People sensitive to gluten are likely to experience gastrointestinal symptoms as well as fatigue and headaches. In a study published in BMC Medicine, researchers described gluten sensitivity as a disorder distinct from celiac disease. A gluten intolerant person’s small intestine is not damaged by the consumption of gluten. About 1% of the population has celiac disease, but celiac may be the “tip of the iceberg for an emerging problem…of a group of gluten-reactive patients, accounting for roughly 10% of the general population.”

Gluten sensitivity is not yet fully understood, but many people are now claiming that by sticking to a gluten free diet, gastrointestinal symptoms vanish.

Studies are being done on the effects of a gluten-free diet on people with Attention Deficit Hyperactivity Disorder (ADHD) and Down syndrome. Many people with ADHD and parents of children with ADHD have found that eliminating gluten helps control the behavioral symptoms associated with this disorder.

Gluten-free seems to be one of the hottest diet trends right now, and people aren’t just using it for medical reasons. Experts say, however, that a gluten-free diet doesn’t aid in weight loss, and a gluten-free diet isn’t necessarily healthy.

Gluten-free products have generally been available only in specialty nutrition stores, but are now available in mainstream grocery stores like Tops and Wegmans. Ernie Davis dining hall on Syracuse University campus now devotes an entire section to gluten-free meal options.

Foods containing gluten are everywhere, even in places you might not expect it: in soy sauce, candy, salad dressings, beer, cold-cut meats, soup, and even hot dogs. Gluten is often used as a stabilizing agent and thickener in foods like ice cream and ketchup. People with celiac disease must be very careful to avoid those foods and read ingredient labels. For those who are gluten intolerant, the most critical thing is to avoid the basic gluten foods, such as bread, pasta and cookies. This doesn’t mean, however, that all carbs are off limits! Among the tasty gluten-free grains and starches are corn, rice, potatoes, tapioca, amaranth, millet, quinoa, chia seeds, and buckwheat (surprising because of its name). You can find gluten-free products in many stores, including pasta made from rice, gluten-free oats, and off-the-shelf mixes to make gluten-free pancakes and other baked goods.

So remember, gluten-free does not equate with carb-free, and there are many food alternatives for those on a gluten-free diet, including foods containing carbs that are both healthy and enjoyable.

By Emily Borgeest

Can You Hear Me?

iPods and MP3 players have become staples for every college student.  Looking around any campus you will see many students walking from class to class, jamming to their favorite tunes.  Most students don’t realize, though, that this may be damaging their hearing.

This kind of hearing loss is not caused by just listening to music, but by listening to music at extremely high volumes and for long periods of time.  A study done by audiologists Brian Fligor, Sc.D., and Terri Ives concluded that 80 percent of people listen to music at dangerous levels. Dr. Fligor considers these levels to be dangerous if they are over 75 decibels.

The average person usually listens to music at a safe volume. It’s only when background noise is introduced that people start to pump up the volume. This can occur almost anywhere, like when you’re on the bus or running at the gym. The ear can handle occasional loud noises, but constant loud sounds cause damage to the tiny hair cells inside the ear. These hairs send sound information to the brain, and once they are damaged you can never fully regain your hearing.

To prevent hearing loss you don’t have to stop listening to your MP3 player, you just have to turn your music down.  If you want to take it a step further, invest in some noise canceling headphones.

Unfortunately, many of these headphones are the massive black ones that no one wants to wear, but here are a few alternatives that you might be willing to be seen in public with:

• Beats by Dr. Dre – These headphones have a sleek, modern design so even though they are a little bigger than other headphones you won’t look too ridiculous walking around campus.

• Klipsch Image S4i – These earbuds look a lot like your typical earbuds, so they are perfect for any music lover who wants to block out background noise without wearing a huge pair of headphones.

• UrbanEars Plattan Headphones – If you’re looking for a more colorful pair of headphones, the UrbanEars Plattan headphones are a good choice. They come in a variety of different colors, from your basic black to sea foam green.

By Fiona O’Connor

Food For Thought: Oat Bran

Photo: food.com

Carbohydrates aren’t always something to be scared of. For some reason, people steer away from them the second they want to diet and loose weight. What people seem to ignore is that there are plenty of carbohydrates that actually do more good than bad.

Carbs are imperative to your body and actually help regulate weight loss. People deprive themselves of carbohydrates thinking it will reduce their weight loss, but usually that doesn’t happen.

Oat bran, the outer husk of an oat grain, is one of the best carbohydrates that should be added in your diet daily. Oat bran is high in a soluble fiber called Beta-D glucan. You’re probably thinking, what is Beta-D glucan? Simply, Beta-D glucan makes you feel full and satisfied. Fiber delays digestion and absorption of food, thus delaying hunger (aka consuming fewer calories). Eating what you think is healthier than a carbohydrate, perhaps rice cakes or carrots, actually just makes you want to snack later because you’re not satisfied. Eat the good carbs and stay full!

Not only does Oat bran make your hunger subside longer, it absorbs 10% of the fat you eat and keep your bowels in check. Not ever carbohydrate is necessary to run away from. Oat bran is even a good source of iron and minerals, low in sodium and cholesterol.

What’s great about Oat bran versus other carbohydrates is the various ways you can add it to your diet. Eating the same thing everyday gets boring and isn’t good for your body anyway. There are many different ways to incorporate oat bran into your diet that it’s unlikely you will get tired of it. Oat bran tastes great in yogurt, omelets, soups and especially baked goods. Here are two great satisfying recipes to keep Oat bran in your diet and avoid from the bad carbohydrates:

Oat Bran Pancakes

• 2 tablespoons of generic oat bran
• 1 tablespoon of Greek yogurt
• 1 egg white
• Touch of cinnamon and Splenda to make it sweet

Chocolate Oat Bran muffins

• 6 tablespoons of oat bran
• 2 tablespoons of low carb cocoa powder
• 2 eggs
• 6 tablespoons of zero fat yogurt
• 1 teaspoon of baking powder

By Carly Goldstein

Spice It Up, Drink It Down: Pumpkin Pie Smoothie Recipe

Photo: Liz LaBeau

It’s the most wonderful time of the year! Friday, September 23 marked the first day of fall, and I could not be more excited to incorporate fall-flavors into my meals. Fall makes me think of sweaters and boots; dark clouded skies and crisp fall air; apple picking and football; creamy soups and pumpkin-filled baked goods. Now, I present you with a pumpkin pie smoothie, chock full of the flavors of fall that are the perfect addition to your day during the perfect time of year!

Photo: Liz LaBeau

Combine the following ingredients in a blender, and WALA! No need to wait for

Thanksgiving, you have yourself the wonderful tastes of pumpkin pie!

• 1 cup milk (I used almond milk)
• ½ cup canned pumpkin
• 1 heaping tsp. pumpkin pie spice
• ¼ tsp. vanilla extract
• 2 large ice cubes
• Sweetener to taste (I used Splenda)

By Liz LaBeau

Relationships: Does distance really make the heart grow fonder?

Photo: Desperate Hearts Refuge

Summer. For those who aren’t slaving away at work in the real world, this means three whole months of lounging poolside, toasting marshmallows at bonfires, playing pickup volleyball in the sand, and hooking up with different people at different parties. Then the text messages start flowing, and random make-out sessions turn into weekly affairs. Some lucky few manage to turn their summertime scandals into Facebook-official romances.

August fades to September, and the leaves change color. Newfound lovers must part ways and return to school, but first, they must face the ultimate question: stay together or break up?

And so, a long and grueling quest for the answer begins. To make the process easier on yourself, keep these do’s and don’ts in mind:

DO:
Give it a try. Obviously, you two ended up together because of a connection deeper than just physical attraction. Unless there is a mutual agreement to date other people, see how things work for a month or so.
DON’T:
Agree to stay together but find someone new. If you have moved on, let your significant other know. Don’t make things harder.
DO:
Set dates and times to meet up. Check when both of your schedules allow for a reunion. It will be especially refreshing when you finally see each other again.
DON’T:
Clear your entire schedule just to make time to meet up. Your schoolwork will pile up, and your friends will become exasperated that you’re constantly trying to find a way home. Balance is key.
DO:
Keep in contact: With all the technology that’s available, your boyfriend or girlfriend is always just within reach. A phone call or text always lets them know you’re thinking about him or her.
DON’T:
Stalk Facebook: It will drive you crazy. Any girl that suggests studying together to your boyfriend and every guy that likes a photo of your girlfriend is not necessarily a threat. Remember that you are the one in the relationship; don’t let insecurities take hold of you.
DO:
What is best for you. Only you will know exactly what that is.

By Tina Ferraro

Partner-dependence may sabotage you from achieving your best

Photo: Courtesy of schoox.com

Do you have a friend who needs a workout partner before stepping into the gym? Or one who needs a coffee and a study group before cracking open a book for class? This may not be simply a trait of the socialites among us, but of those conserving their self-control for other things; in essence, they are “outsourcing” personal regulation to those around them.

Researchers suggest that we have a limited stock for self-regulation and we likely use friends, family, and partners to support us in achieving goals such as those in academics and fitness. Anyone who has fallen whim to the allure of a study group would claim that they offer the benefits of varying opinions and strategies, opportunities to teach and learn from one another, and the perhaps greatest benefit of all: conversation to prevent you from falling asleep. As a gym-goer, you can claim that a partner helps you through an extra set, or that they’re the only way you can get yourself to the gym at all.

Despite these possible advantages, researches suggest that people who know they have support and use others as the impetus to activity – study, exercising, etc. – spend less effort on the task at hand.  When you know you have someone to rely on, the personal motivation is diminished and less is accomplished.

Rather than the synergy of Batman and Robin (or, Shawn and Gus for the Psych fans), this reliance on partnership can result like plans hatched by the Three Stooges.

But don’t worry; it’s not all bad! Despite the possible decrease in accomplishment – less training of your own self-control, as well as a potential decrease in performance – interdependence between people helps to strengthen relationships and is beneficial in its own right. By investing trust in others to help achieve your goals, as well as doing things you might not do alone, both parties can benefit.

I certainly don’t plan on to cut back on my group homework sessions, but I might take an extra second before agreeing when it comes to studying for a final.

By Chris Iversen

Avery’s Healthy Campus Eats

Hello, WTHers! My name is Avery Bowser, and I’ll be your healthy eating guide for the semester. I’m in my third year at Syracuse, so I know that it can be hard to find fresh, nutritious food to eat amongst the dining halls and quick-service restaurants on campus. No need to despair, however – I promise you there are healthy options at all of these locations that can still satisfy your (tastebuds/cravings). To help you identify these options, I will be going to a different location each week to find a meal that is both nutritious and delicious.

This week, I decided to tackle the dining hall. There is a large range of food choices in the dining halls, many of which are loaded with calories, sodium and unhealthy saturated fats. However, they also offer a variety of healthier options:

The salad bar is always a safe bet. Start with leafy greens, which contain more heart-healthy vitamins and minerals than iceberg lettuce. Then pile on the veggies: peppers, carrots, broccoli …you can pick and choose your favorites. For protein, you can add plain grilled chicken, a hardboiled egg, tofu or beans. Now it’s time for the dressing. Choosing a salad dressing is an important step because many dressings are calorie-bombs (I’m talking to you, Caesar.) Even seemingly healthy dressings like Balsamic and Raspberry Vinaigrette are teeming with calories, sugars and fats. Your best bet is Lite Italian dressing, or just drizzle your salad with balsamic vinegar and olive oil.

Nutrition Facts for salad with 1 cup veggies, 4 oz chicken and 2 Tablespoons Lite Italian dressing: Calories: 260, Carbs: 12 grams, Fat: 5 grams, Protein: 34 grams, Fiber: 4 grams

The salad provides a host of essential nutrients and has enough protein and belly-filling fiber to keep you satisfied. Sometimes though, you’re just craving junk food. Luckily, most dining halls on campus offer whole-wheat pizza. Take 1 slice of pizza, and top it with fresh veggies from the salad bar or add a side salad.

Nutrition Facts for 1 slice whole-wheat pizza with side salad: Calories: 370, Carbs: 46 grams, Fat: 16 grams, Protein: 14 grams, Fiber: 7 grams

Are you one of those people who just can’t finish a meal until you’ve had something sweet? Good news: you can indulge without the bulge. In the freezer, bypass the Cookiewich and reach for a Fudgesicle for just 100 calories and 15% of your daily Calcium requirements. Or, try a healthy dessert parfait. Take a vanilla yogurt, and add fresh strawberries, or another fruit of your choosing. Then, add a spoonful of chocolate sprinkles or crushed nuts from the ice cream toppings.

Nutrition Facts for ‘Healthy Dessert Parfait’ with 1 Crowley’s Nonfat Vanilla yogurt, 1 cup strawberries and 1 Tablespoon chocolate sprinkles: Calories: 210, Carbs: 35 grams, Fats: 3 grams, Protein: 7 grams, Fiber: 3 grams

By Avery Bowser

Mix’n Elena: PB & Blueberry Smoothie

It’s the end of September and at this point most of us have already gotten back into the groove of college life. Lack of both time and sleep makes it hard to make time for a healthy breakfast, but what better way to start with a delicious smoothie?

The PB & Blueberry Smoothie I created on my own will do just that! I often make this smoothie when I accidentally wake up late and bring it to class with me in my reusable iced coffee cup. It’s better than just grabbing a granola bar because it contains nutritious foods like fruit, milk, yogurt, and peanut butter. The frozen blueberries blended into the smoothie contain antioxidants that help to keep you healthy when sleep deprived.

Choosing a smoothie will also prevent you from getting the stink eye from professors who do not allow eating during your early morning class. No wrappers make for nearly any noise so you can sneakily drink away! With a total of 15 grams of protein (about 32 percent of the daily amount required for an 130 pound female) and only 325 calories, my PB & Blueberry Smoothie will keep you satisfied longer and makes for a tasty post-workout snack.

PB & Blueberry Smoothie

Ingredients

• 2/3 cup fat-free milk
• 1/4 fat-free plain Greek yogurt
• 1 tablespoon peanut butter (I prefer the natural, unsalted kind.)
• 1 banana, medium
• 1/2 cup frozen blueberries

Combine all ingredients in a blender and mix until smooth. Pour in a tall glass or re-usable iced coffee cup. Enjoy!

Mix’n Elena says, “It’s all in a day’s mix!”

By Elena Tsonos

Finding Your Balance from A to Chi

College is supposed to be the best four years of your life, so why not love every minute of it?

Photo: Courtesy of mentalhealthnews.org

After long years of tedious studying, endless extra curricular activities, and insurmountable build-up, stepping onto campus as a college freshman is not only thrilling, but also a huge turning point in your young adult life. While initially your newfound independence may be overwhelmingly exciting, there is a lot to learn in your four years before entering the “real world.” One important lesson that is learned early on is how to live with a roommate.

Like it or not, you will inevitably be living with a roommate for most, if not all, of your college years. As a freshman, this will most likely be the first time you will be living with someone else, other than a sibling. While you may not have to abide by parent’s rules anymore, you now have someone else’s feelings and well being to take into consideration. Your room is supposed to be a place to unwind and escape the stress of school and organizations; therefore, it is key that you and your roommate practice good communication. Without good communication skills, you will feel like you’re living more in a war zone than in a dorm room.

Signing the “Roommate Agreement” forms in the beginning of the year may seem stupid and unnecessary, but they are helpful in establishing basic ground rules for your room. By setting guidelines like no blasting music after 10 pm on weekdays or lights out at midnight, you will avoid conflict and also help your room get into a routine.

If you do find that your roommate is disrespecting your feelings, needs, and space, you have to address him or her directly. Bottling up your feelings will only cause additional stress to your already busy life! If you do not acknowledge the problems as they occur, you will only build towards a catastrophic breakdown later on.

To ease some of the tension, try creating space away from your room by getting involved in clubs, finding a quiet place to study on campus, and eating dinner with friends from some of your classes. By doing so, you will actually be excited to go home to your roommate and tell them about your day.

Living with someone new is never easy, but learning how to accommodate someone else’s needs is an important life skill to learn. The best advice I have ever received regarding roommates was from my mom. She always says, “Your roommate doesn’t have to be your best friend. You just need to respect one another.” That statement has helped me throughout my college experience and will help you through any roommate challenges that you may face.

By Eva Zymaris

Crazy About Cinnamon

Photo: Oodora.com

Now that it’s officially fall, crowds of people are jamming into Starbucks to get their hands on a delicious pumpkin spice or cinnamon latte. Cinnamon isn’t just for coffee thought, it’s a great additional to a healthy lifestyle and has many nutritional benefits.

Cinnamon is an excellent source of vitamin K and iron, as well as calcium and fiber. Because it is low in fat and sugar, it adds flavor to food without increasing calorie content.Try sprinkling some on a bowl of cereal, and you have a flavorful start to your day!

Cinnamon’s nutritional value is related to its antioxidant properties. Antioxidants protect living cells from damage due to free radicals, molecules produced as a result of poor diet and stress. The essential oils found in cinnamon work against harmful blood clotting, inhibiting the release of an acid responsible for inflammation. These oils also have antimicrobial properties and may stop the growth of bacteria that causes yeast infections. The scent of cinnamon has also been found to increase alertness.

So the next time you’re in the grocery store, switch it up and add cinnamon to your list!

By Lindsay Barton

Superfood Of The Week: Blueberries

Photo: sciencedaily.com

Out of all the berries to choose from, blueberries always seem to rank as one of the most popular varieties. Not only are they delicious, but they also have one of the highest antioxidant capacities among all fruits. Antioxidants are essential to your health since they help fight the damage done by inflammation.

Enjoying 1-2 cups of blueberries a day allow you to get the most health benefits from the fruit. Blueberries baked into desserts are great, but the nutritional benefits and best flavor are in the raw berries.

The small, blue fruit does wonders for your body in many other ways (hence why blueberries are categorized as a Superfood.) Blueberries have been proved to preserve vision since it is high in compounds called anthocyandosides, which have been found in clinical studies to slow down visual loss.

Blueberries also have a high fiber content, which the combined with antioxidants help dissolve the ‘bad cholesterol.’ This helps makes the blueberry an ideal dietary supplement to cure many heart diseases.

The benefits don’t stop there. Fiber in blueberries keeps away constipation and the vitamins, sodium, copper, fructose and acids improve digestion. These benefits, however, don’t come in one single berry, you need to eat 1-2 cups daily to get the most out of your berry. Grab a handful, twice a day and there you have the perfect nutritious amount!

If you don’t love the blueberries raw all the time, here’s a great recipe that incorporates more than one super food, giving you a hearty and healthy snack!s.

Blueberry Oatmeal Muffin with Walnuts

Yield: 5 cups batter; 6 Jumbo (4 oz.) or 12 Regular (2.5 oz.) Muffins

• ½ cup unsweetened applesauce
• ½ cup plain non-fat yogurt
• 2 large egg whites
• 1 large egg
• 1 tspn pure vanilla extract
• 2 Tablespoons pure Maple Syrup
• ½ cup whole wheat flour
• ½ cup unbleached all purpose flour
• 1 cup old fashioned oats
• 1 Tbspn baking powder
• 1 teaspoon baking soda
• 1 teaspoon ground cinnamon
• ¼ cup dried fruit such as blueberries or cherries
• ½ cup chopped walnuts
• 1½ cups fresh or frozen blueberries

Directions

• Preheat oven to 400º.
• Place muffin liners/papers in pan. Set aside.
• Mix applesauce, yogurt, egg, vanilla and maple syrup together in large bowl until smooth. Mix whole-wheat flour, all purpose flour, oats, baking powder, baking soda, dried fruit, walnuts and cinnamon together.
• Add blueberries so that they are coated with dry ingredients. This will keep the blueberries evenly distributed through the batter.
• Add dry mixture to wet ingredients and mix gently, just until dry ingredients are moistened.
• Divide batter among 6 jumbo muffin cups. Bake for 25 minutes or until tops are dry and golden. Turn onto wire rack. Cool and enjoy!

By Carly Goldstein

Avery’s Healthy Campus Eats

Hello, WTHers! Last week I told you how to find a healthy dinner in the dining hall. I realized however that I left you hanging for the rest of the day! To make up for it, I’m giving you a full day of healthy dining hall eating this week.

Breakfast
As I’m sure you’ve been told countless times by your mother, grandmother, etc, you need to eat breakfast. They’re right on point though. Eating within an hour of waking kick starts your metabolism and helps keep it humming for the rest of the day.

Start out your morning with a bowl of Kashi cereal and skim milk. Sneak in a serving of fruit by topping it with berries or a sliced banana. The dining hall usually offers a few kinds of Kashi, such as GoLean, GoLean Crunch and Heart to Heart. All of these cereals are made with whole grains, and are bursting with protein and fiber to keep you full throughout your morning activities. Along with a serving of fruit, this makes a perfectly balanced breakfast.

Nutrition facts for 1 cup Kashi GoLean cereal plus 1 cup skim milk and 1 banana: Calories: 390, Carbs: 75 grams, Fat: 5 grams, Protein, 18 grams, Fiber: 11 grams

Lunch
For an equally balanced lunch, try a twist on the classic turkey sandwich. Take two slices of whole wheat bread and toast them. Add a slice of cheese as soon as the bread comes out of the toaster, so the cheese gets a little melted. Then add deli turkey, and slices of an apple. If you don’t use the whole apple on your sandwich, keep the rest and just eat it with your lunch. For a side, grab a strawberry yogurt for extra protein and calcium. The sandwich is so gourmet, you won’t even realize you’re in a dining hall!

Nutrition facts for Turkey Apple Grilled Cheese (2 slices whole wheat bread, 1 slice cheese, 3 slices turkey, 1 apple) and 1 nonfat Crowley yogurt: Calories: 500, Carbs: 70 grams, Fat: 9 grams, Protein: 30 grams, Fiber: 10 grams

Dinner
For dinner, head to the stir-fry bar. The stir-fry bar has a large selection of fresh vegetables: peppers, mushrooms, carrots, peas, corn, broccoli, etc. Pick at least three different vegetables, then add either chicken or tofu. Ask the chef to simply steam your food instead of fry it and skip the high-sugar teriyaki sauce. Save on empty calories by flavoring your stir-fry with low-sodium soy sauce. Also, skip the noodles in your stir-fry; they’re simple sugars and provide little to no nutrition. Instead, grab a scoop of brown rice for your side.

Nutrition facts for stir-fry (1 ½ cup vegetables, 4 oz (standard serving) of chicken, 2 packets of soy sauce and ½ cup brown rice): Calories: 350, Carbs: 37 grams, Fat: 2 grams, Protein: 34, Fiber: 6 grams

Dessert
After such a balanced, healthy-eating day, feel free to treat yourself. Have a one scoop of vanilla frozen yogurt and top it with a sweet, crunchy cereal such as fruity pebbles. If the concept of cereal and ice cream seems strange to you, just top your dessert with chocolate chips or crushed Oreo pieces, but don’t douse it with toppings.

Nutrition facts for 1 cup vanilla frozen yogurt plus ½ cup fruity pebbles cereal: Calories: 280, Carbs: 59 grams, Fat: 4 grams, Protein: 8 grams, Fiber: 1 gram

By Avery Bowser

Season’s Greetings: Spaghetti Squash Recipe

Photo: spaghettisquash.org

One of my favorite dinners is spaghetti and meatballs—comfort food at its best, and so delicious. Italian pasta dishes are great, but are not the healthiest choice for dinner day in and day out. I present you with a healthy spin on the traditional spaghetti and meatballs combo—spaghetti squash noodles.

Directions
Preheat oven to 375. Cut the squash in half. Remove seeds and place squash face down on a 9×11 pan, filled with about 1-inch of water. Cook for 30-40 minutes. Using a fork, scoop out the squash “noodles.” Enjoy with topping of your choice—marinara, meatballs,veggies, and whatever you desire.

Photo and Words By Liz LaBeau

10 Essential Items To Carry In Your Gym Bag

Photo: fitsugar

Grab your backpack, print your homework and remember to squeeze in that 30-minute cardio routine between your classes. Wait! You’re missing one thing–your gym bag. Having to walk all the way back home to grab your workout gear is a pain and asking a stranger for deodorant is unsanitary–and awkward. Your gym bag is a workout kit and its job is to make your workout more effective and pleasant. So, fill it up with goodies… and that does not mean Hershey’s bar. Here are the top 10 items to remember to take with you to your workout:

Water
Always sip on water to keep your body hydrated. Avoid drinking too much or else you’ll spend more time in the restroom than on the tredmill.

Athletic Attire
Don’t test the elasticity of your jeans. They will rip. Bring comfortable clothes, such as a T-shirt, shorts or sweat pants.  Wear gym shoes, preferably running shoes.

Lifting Gloves
Lifting gloves will help prevent blisters from forming on your hands. Don’t deprive yourself from the weight lifting area at Archbold Gymnasium. Adding weights to your workout will tone you and you’ll see better results.

iPod
Listen to music to mute out other noise that may distract you. Update your playlist with your favorite songs that will keep you motivated–and running faster. If you want to be studious listen to an audiobook or bring a book to read on the elliptical or bike.

Deodorant
Please spare the person running next to you and don’t smell atrocious.

Body Wash and 2-in-1 Shampoo
Nothing beats a refreshing shower after an intense workout. Hygiene is essential. Keep yourself clean.

Towel
Forgetting your towel could be embarrassing after a shower in the locker room. First, you will air-dry. Second, you will walk butt naked to get your clothes.

Flip-Flops
Don’t assume that the floor is sanitized. Wear flip-flops in the locker room and in the shower at all times. Athlete’s foot does not make you better at sports.

Perfume/Cologne
If you don’t have time to take a quick shower: wipe away your sweat, swipe some deodorant and spray some perfume or cologne to smell fresh a mile away.

Protein Drink
Refuel your body with a tasty protein shake. Look carefully at the nutritional content since some are loaded with sugar. Drink your protein shake within 20-minutes after you complete your workout.
By Mayra Najera

The True Moo on Milk

Photo: thefoundationstone.org

When you grab a glass of milk at the dining hall or a gallon at the grocery store, do you wonder which kind is healthiest? The truth may surprise you.

Let’s begin with the fat percentages. The percent of fat shown on the label, or the percent of fat in the milk, is measured by the weight of the fat in the milk rather than by the actual content of fat. In whole milk, no fat has been removed whatsoever. By weight, whole milk has 3.25% fat. But by kilocalories, whole milk is 49% fat! Whoa! Two-percent milk contains 2% fat by weight, but 35% fat in content. One-percent milk is 1% fat by weight, but 21% fat in content. Skim milk, considered nonfat by weight, is .05% fat in content. Half of the fat in these milks is saturated fat, which raises cholesterol and your chances of heart disease. Thus, the larger amount of fat in the milk, the worse it is for you.

So skim milk seems healthiest when considering the amount of fat, but what about the vitamins and nutrients?

There is a large debate regarding the fat reduction process and whether the process of reducing fat in the milk reduces nutrients and vitamins. Actually, the opposite occurs. Although there is a good amount of nutrients in whole milk, there is also a good amount of fat. Truthfully, skim milk is the best for you, and here’s why:

Skim milk gets its name from skimming the fat off the top of the milk, leaving you with only the beneficial nutrients and vitamins like protein. So when you remove the fat from the milk, you are left with a higher amount of protein in the same amount of liquid. Essentially, skim milk is a concentrated form of protein and other nutrients. When comparing an 8 oz. glass of whole milk to the same amount of skim milk, skim has 8.7 grams of protein, whereas whole has 7.9 grams. Skim has 349 mg of calcium, and whole has 276.1 mg. Skim has 419 mg of potassium, and whole has 349 mg. Lastly, a glass of skim milk has only 5 mg of cholesterol. Whole milk? 24 mg! That’s almost 5 times the amount in skim! Although whole milk has vitamins A, D, E, and K, which are removed from skim milk in the fat processing, skim milk is fortified with vitamins A and D. Thus skim milk is both nutrient and vitamin-dense, but without the fat!
Next time you’re “mooing” for milk, make sure it says skim on the label.

By Aisling Williams

Gatorade vs. Water

Photo: cnn.com

I remember my high school field hockey coach lecturing my team about the dangers of Gatorade. “Gatorade is poison,” she used to say. Though I followed her advice and stuck to water for the season, I always wondered if water was actually the better choice for athletes.

Gatorade and other sports drinks are meant to keep athletes hydrated while working out. They contain a combination of sodium and other minerals which are supposed to replenish the minerals you lose when exercising, especially in excessive heat. By ensuring that your body has all of these minerals, it can recover from an intense workout more quickly.

In a study done by Military Medicine, scientists compared the benefits of water to those of a carbohydrate-electrolyte fluid replacement drink, similar to Gatorade or Powerade, when exercising in intense heat. In this study, scientists found that the carbohydrate-electrolyte fluid replacement drink helped to improve endurance over long periods of time, but it did not actually help rehydrate the body.

Basically, drinking a sports drink during your daily run is not going to hydrate you any better than water. Sports drinks are meant for hardcore athletes (Gatorade was originally created for a college football team), not for the average person who goes running for an hour every day. If you like to partake in extreme exercise or do marathons then drinking a sports drink can help to improve your performance.

Most sports drinks do not have a high calorie count, but they do have a lot of sugar. In one bottle of Gatorade there are 14 grams of sugar; the same as in one Oreo. If you want to make your workout a little healthier try one of these alternatives to your regular sports drink:

• If you like drinking a sports drink because of the flavor, try adding a slice of lime or lemon to the water. It will add flavor without adding calories.

• During longer workouts, alternate between drinking water and a sports drink so that you can get the best of both worlds.

• Drinking some juice after exercising can help to replenish the minerals and electrolytes you lose when you work out.

By Fiona O’Connor

Natural Acne Solutions

http://acnecuresnow.org/wp-content/uploads/2011/08/girl-wash-face-acne1.jpg

Acne is an uncontrollable burden we all have to deal with at some point in our lives. No one is perfect; everyone gets blemishes once in a while. The main cause of acne is hormones. People of all ages get acne, especially females during their menstrual cycle, when starting or stopping birth control pills, and during pregnancy. Males are likely to experience acne especially during puberty due to their testosterone levels. Other causes of acne are stress, makeup, hair products, drugs, humidity, and sweat. Many people think that greasy food and nuts cause acne but research fails to prove this notion. Diets high in refined sugars, however, may be related to acne, says the A.D.A.M. Medical Encyclopedia.

The first instinct when it comes to treating pimples is to pop and pick at them – don’t! Our fingers are filled with bacteria and oils all the time, even after just washing them. By picking at a pimple, we are adding dirt to the affected area, and once the pimple pops, the puss that emerges spreads and will likely cause more pimples to emerge. So, most importantly – no picking, popping, or playing with your pimples!

A basic step to remember when it comes to treating acne is to clean your face twice daily, especially after exercising. It is best to use a gentle cleanser that won’t dry out your skin. The A.D.A.M Encyclopedia also suggests to wash your hair daily and to keep your hair out of your face.

As far as natural remedies go, there are several options. Jennifer Thoden, author of How To Heal Your Adult Acne Naturally – An easy step-by-step guide to clear skin, recommends applying a honey mask to your face once or twice a week. There are antibacterial agents in honey that help to disinfect and heal pimples.

Thoden also recommends eating foods high in vitamin A such as carrots, sweet potatoes, spinach, kale, lettuce, and butternut squash. Vitamin A can prevent acne by strengthening the protective tissues in your skin. It is also known for being an antioxidant, which eliminates toxins from the body. Washing your pillowcase every other day is also a good idea. While sleeping at night, your pillow absorbs all the dirt and oils from your skin.

Zinc is another nutrient that can help improve your complexion. Kate Brainard, a naturopathic doctor, recommends getting 60 to 90 mg of Zinc per day. Zinc is an essential nutrient for healthy skin as it is linked to the functioning of vitamin A. Zinc also helps metabolize testosterone, a hormone that can cause acne. Zinc can be taken as a supplement or can be eaten in foods such as roast beef, pumpkin seeds, peanuts, dark chocolate, veal, and lamb.

Tea tree oil and glycolic acid are two natural acne solutions. According to Lawrence E. Gibson, M.D., gels that contain 5 percent tea tree oil can be as effective as 5 percent benzoyl peroxide. He does advise, however, that tea tree oil may work more slowly. Glycolic acid, a fruit acid, is naturally found in sugar cane and can help unclog pores, remove dead skin cells, and reduce scarring.

Keep in mind, when it comes to acne there are little steps you can take which may make a big difference. To prevent breakouts, make sure to get enough sleep, avoid stress, drink lots of water, and exercise regularly.
By Emily Borgeest

Finding Your Balance from A to Chi: Freshman 15

Photo: unigo

College is supposed to be the best four years of your life, so why not love every minute of it?

At every college, there is a preconceived notion that everyone gains 15 pounds their freshman year. Whether you are eating poorly in the dining hall, becoming too lazy to work out, or simply making bad lifestyle choices, the pounds can add up. Thankfully, there are ways to completely avoid the stereotypical weight gain.

One of the biggest challenges freshman year is practicing self-control in the dining hall. I remember walking into Brockway Dining Hall as a freshman, completely overwhelmed with the amount of options. Even though options help to accommodate everyone’s palette, they pose serious problems: more options, more eating. The key to resisting temptation is to stick to your normal eating routine. While I am a huge believer in “cheat nights” (allowing yourself to indulge every once in a while), the more you cheat, the more that pattern of eating will become a routine. Eat smart! The more you think about what you are consuming, the better the choices you will make.

Exercising regularly is also crucial to a healthy lifestyle. As your schedule will inevitably get busier, you may find yourself with no time to work out. While exercising may appear burdensome, it is imperative that you make time for regular workout routines. Not only will you burn off some extra calories, but you will also minimize your stress levels and feel healthier inside and out. Running on the treadmill isn’t your thing? Make working out fun by joining an intramural sports team, signing up for an exercise class, or setting up a workout schedule with a friend. By customizing your workouts to fit your life and your interests, exercising will be less work and more play.

The freshman fifteen happens only when you let it happen. By staying active and eating a healthy and balanced diet, you will be able to avoid those added pounds and feel good about the independent lifestyle you have created. Remember, your college years set the foundation for the rest of you life, so why not start on a positive note?

Eat right. Live right. Be happy. It’s that simple.

By Eva Zymaris

It’s All In How You Frame It

Photo: http://www.marieclaire.com

Think of a goal, any goal will do. Do you want to lose five pounds, or become more fit? Do you want to excel in your class, or simply avoid failing?

The substance of your goal isn’t necessarily important, but how you frame it is.

Over 10 years ago, Andrew Elliot and Kennon Sheldon summarized a variety of types of goals, including task or situation specific, personal, and future-self. In each case, motivation to achieve a goal can either be positive or negative, or as Elliot and Sheldon describe them, approach or avoidance forms of regulation.

If you want to achieve an A on your next test, then you have an approach (i.e. positive) motivation to succeed in the task. Alternatively, if you don’t want to fail, you’re using avoidance as the primary motivation.

As it turns out, after studying undergraduates over a semester, Elliot and Sheldon determined that students utilizing avoidance regulation (i.e. negative motivation) not only showed decreased “performance, persistence, task involvement, and intrinsic motivation” in the given task, but also proved to have reduced levels of self-esteem and sense of well-being.

“Personal goals are self-investments that provide individuals with a sense of meaning, structure, and identity,” and the framing of these goals and eventual success or failure can affect one’s sense of self. In essence, negative motivation is a fear of failure. These avoidance regulations provide a heightened awareness of failure and can act as a positive feedback system to further damage successful outcomes.

Next time you find yourself with a looming goal – be it in a ballgame or a paper – frame it with success in mind. Not only will you be more likely to succeed in the task at hand, but it might help to foster further success.

By Chris Iversen

My Not-Quite Boyfriend: The Ups and Downs of Friends with Benefits

It’s convenient, stress-free, and kind of exciting. It doesn’t require you to spend hours getting ready, to type cutesy text messages, or to spend money that you don’t have on flowers and dinner at a fancy restaurant. Engaging in a “friends with benefits” relationship can be ideal for college students, most of whom have not yet begun searching for their soul mate or even pondered the possibility of that soul mate’s existence. The best part about this kind of non-relationship? It isn’t necessary for either partner to develop any real feelings, thus evading the risk of getting hurt.

Essentially, those involved in a strictly physical relationship enjoy both the freedom of the single life and the fulfillment of a relationship without the commitment factor, treading along a very thin line that divides the two. This can be maintained without any problems – as long as satisfaction of physical needs is the only expectation. Things tend to get thorny when one person ends up falling for the other, and his or her feelings go unreturned.

According to a New York Times article, Michigan State’s study on friends with benefits found that “people got into these relationships because they didn’t want commitment. It was perceived as a safe relationship, at least at first. But also that there was this growing fear that the one person would become more attracted than the other.”

Oftentimes the development of feelings is inevitable, so it is important to keep in mind that this kind of relationship is casual and more importantly, temporary. Don’t spend every moment of the day together. Don’t meet each other’s parents, or hang out with each other’s friends. Don’t get angry if you see him or her with another person. Don’t cuddle or go on dates. Only couples can engage in these types of activities.

If you suddenly come to the realization that you have feelings for your “friend,” say something, and if he or she doesn’t feel the same way, move on. Remember: a heart is a delicate thing.

By Tina Ferraro

Photo: Courtesy of Vita Coco

Coconut water is one of today’s biggest health trends. Everyone from Rihanna to Heidi Klum have been spotted with the popular drink. Coconut water is celebrated for its health benefits and all-natural appeal. It has also become an alternative to sugary sports drinks.

The trend is new to America, but Latin Americans have been drinking it for centuries. A wide variety of coconut water products are available, from pure coconut water, flavored options and those containing pulp. Coconut water contains sodium, potassium, magnesium, calcium and phosphorous, five electrolytes found in our bodies. The amount of potassium in coconut water (295 mg) is much higher than sports drinks (117 mg). Coconut water does not contain any preservatives, cholesterol or fats. An electrolyte imbalance can cause high blood pressure and drinking coconut water can help prevent that. Coconut water has a small amount of sugar (5mg), which is lower than many sports drinks. Interestingly, coconut water adds moisture to your skin, but from the inside. It also removes excess oil from the skin.

Two of the most popular coconut water brands are VitaCoco and Zico. An 11 ounce bottle of VitaCoco coconut water costs approximately $3 and a 14 ounce bottle of Zico is around $3. Both brands contain only natural coconut water and electrolytes. When you’re on your way to the gym, switch your Gatorade for coconut water for a new way to hydrate!

 

By Lindsay Barton

The Football Lowdown

The leaves are turning red, the air is getting colder, and on many Saturdays, Syracuse University’s campus is flooded by people decked out in orange and blue. That’s right, it’s football season and SU fan’s are out to support the Orange. But before you run off to the Carrier Dome on game day, why not learn a little bit about the history of the game?

The sport of football evolved from rugby in the 19^th century in elite American universities such as Yale and Harvard.  Walter Camp, known as the father of American football, coached the Yale team and created many of the key rules today: 11 player team, the line of scrimmage, the seven man line with a quarterback, two halfbacks, and a fullback, and the three chances to gain 5 yards, which would later be changed to 4 downs for 10 yards.

Early football was dangerous and had a reputation for being a high injury and high mortality sport. However, American football continued to grow in popularity. Eventually more regulations were made to make the sport safer and the forward pass and 6-point touchdown were put in place, which separated the sport even more from rugby.  In 1920, the American Professional Football Association was created (later changed to the NFL) and we all know what happens from there.

Football is America’s favorite sport, beating out baseball for the ninth consecutive year as America’s favorite sport, a Harris Interactive poll of 2,331adults concluded. “Three in ten Americans who follow at least one sport (31%) say professional football is their favorite sport while 17% say baseball,” according to the poll.

Syracuse has many opportunities to get out and play some football.  If you’re looking to throw a football around with some friends head over to Walnut Park, the quad, or the field in front of Lawrinson Hall. When you want to get a little more organized, try the football field in Thorden Park that’s equipped with goal posts. There is also open space at Skytop, the Women’s Building, and Hookway that are great for an intramural game of flag or touch football. A reservation must be made through SU’s Recreation Services to use these fields. Or take the easy way our and just go outside and throw the ball in the street! Football is one of those great sports where all you need is a ball and some people so get out there and get playing!

By Audrey Hart

Talking With Syracuse Freshman: Healthier at Home?

As freshmen in college, many of us do not pay much attention to our health; our priorities and concerns generally are with our schoolwork and social lives.  Needless to say, many of the habits we formed at school are different from what they were when we lived at home home because of the change in environment. Intrigued by this idea and how it relates to the health of students, I began to wonder if students are generally healthier at school or at home.

I chose three factors of health: nutrition, exercise and sleep and then asked 20 freshmen at Syracuse University three questions:

1. Do you find it easier to eat healthy at home or at school?

2. Do you find it easier to work out at home or at school?

3. Do you get more sleep at home or at school?

In response to question one, 65 percent of the students interviewed said that they find it easier to eat healthy at home.

Allison Kaufman, fashion design major

Allison claims that she finds it easier to eat at home because “I know how the food is being prepared, and it is easier to control portion sizes.”  This makes sense, because the dining halls at Syracuse University are buffet-style, so students can eat as much as they want.

Charles Cai, an engineering major

Charles says that it is easier for him to eat healthy at home because his parents buy healthier food.

Question two, however, revealed a different consensus. Sixty-five percent of the same students interviewed said that they find it easier to work out at school than at home. Out of the students who feel this way, about 85 percent of them say that this is because of how accessible the gym is. However, some students find it harder to work out at school because they are busier. Elliot Brannon, an undecided major in Newhouse, says that he finds it easier to work out at home because he has more time.

It is no secret that sleep is a rare commodity for college students. Therefore, it is hardly surprising that 75 percent of these students said that they get more sleep at home. The majority of the students interviewed claim that this is due to the fact that there are “fewer distractions” at home. For example, at college students are constantly surrounded by their friends and are busy with extra-curricular activities that sleep often gets put on the back burner. But it doesn’t have to be this way. With effective use of time management and by limiting distractions, students should be able to get more sleep at school.  Also, students should practice portion control when in the dining halls and remember that if there are no particularly healthy options that day, take advantage of the nutritious salad bar.  With all the stress students experience while at school, maintaining a healthy lifestyle becomes even more important.

By Alexa Bickhart

Tanning: Beds vs. Sprays

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Sadly, getting a natural tan in Syracuse is not always possible. Instead, many of us turn to forms of artificial tanning like tanning beds or spray tans to keep our summer glow. Which one’s healthier?

Lets begin with the negative effects of tanning beds. If you’ve ever entered a tanning bed, you know that your skin normally tans and doesn’t burn. That’s because these beds don’t contain UVB rays, the rays emitted by the sun that cause skin to burn. So then isn’t it healthy? No. Research has found that bed tanning is much more harmful for your skin than the natural sun because the tanning bulb emits mainly UVA rays, which penetrate deep into your skin and cause much greater damage. Also, tanning beds emit three times the amount of UVA that the sun does. These UVA rays have been proven to cause malignant melanoma and other forms of skin cancer, weakening of the skin’s deep tissues, and damage to your immune system. Studies have shown that if you use a tanning bed more than 10 times a year, your risk of getting skin cancer increases by 800%!

On the other hand, spray tanning contains decoshexionic acid, or DHA, a chemical that causes a browning effect over time when sprayed on the body. It may cause a minor short-term skin effect known as contact dermatitis, an irritating drying of the skin, which can be alleviated with antiseptic balm or eczema cream. Another con is its short duration; spray tanning only leaves you with a tan for up to seven days. To prevent the uneven tan that sprays can give, it is recommended to exfoliate and moisturize first.

The bottom line: If you want to avoid looking like Casper during the long Syracuse winter while still keeping your skin healthy, spray tanning’s your best option.

By Aisling Williams

Nap Time: Not Just for Kids

Photo: 123rf

When was the last time you saw a fellow student nod off during class? You see their eyelids start to close. Their head quickly drops down and they are jerked out of their sleepy state and back into reality.

With midterm week approaching, Syracuse students are going to be hitting the books and pulling an all-nighter or two. Studying becomes a top priority while sleeping is put on the back burner.

The average person needs eight hours of sleep in order to function properly throughout the day, though many people get much less. One way to combat drowsiness throughout the day is to take a nap. According to the National Sleep Foundation, a nap of 20 to 30 minutes can help improve your mood and alertness. Short naps can help you regain focus for a short amount of time, like if you need to finish an essay.

Naps longer than 90 minute are ultimately better because they allow you to fall into a deeper sleep. This may be a better choice than a short nap if you plan on staying up late studying. Many people feel groggy after a long nap, so it is important to give yourself some time to wake up.

Whether you want to take a long nap or just a short one, the best time to nap is in the early afternoon. Taking a nap too late in the day can change your regular sleep cycle, making it harder to fall asleep when you are actually going to bed. Try to find somewhere comfortable, dark, and quiet to nap, which will make falling asleep easier.

Ultimately, napping doesn’t replace sleep, so it’s important to try and fit in eight hours of sleep when you can.

Happy napping!

By Fiona O’Connor

Pre-Work Out Nutrition

With our hectic schedules as students, we try and fit in gym time at any possible hour of the day – from first thing in the morning to the last thing before bed. Like many people, I find myself questioning if eating before a workout is the right thing to do. If so, what is the right thing to eat? You are left with the dilemma of not wanting to workout on a full stomach, but also not while your stomach is growling.

Well, it turns out that eating before a workout is crucial. You must consume the proper balance of nutritious foods in order to sustain your energy and to effectively promote muscle growth, as well as to prevent muscle loss. According to Christopher Mohr of Bodybuilding.com, eating a healthy meal prior to working out allows you to achieve maximum results from your workout int terms of energy, fat loss, and muscle gain. He recommends consuming a healthy balance of protein and carbohydrates.

During a workout your body needs extra energy, and the main source is glycogen, which is found in carbohydrates. Without glycogen, your body is forced to use up protein as an energy source and this can be counteractive to your workout, as it will break up muscle tissue.

When choosing what to eat, keep it light. Avoid greasy and fatty foods, which will leave you feeling sluggish. Focus on carbohydrates and proteins, and of course, don’t forget to hydrate.

The amount of food you should eat depends on what kind of workout you are going to do. If you are doing a light cardio workout like fast-paced walking or jogging, you don’t need an excessive amount of carbohydrates or proteins. If you are doing an intense workout such as a 60-minute spin class, a six-mile run, or playing in an athletic game, you need the extra energy. Andrea Cespedes, a fitness-industry chef and certified personal trainer, cautions people to be careful when choosing their carbohydrates. Make sure they are not too high in fiber, like beans or bran cereal, which can negatively affect your digestive tract and interupt your workout.

For sustained energy, the ESPN Training Zone recommends consuming 50-80 grams of carbohydrates. For building lean muscle through weight training, Jeff Stout, Ph.D., recommends consuming 10 to 20 grams of protein before training.

Below is a list of good pre-workout meal options. It is best to consume this meal 30-60 minutes before exercising. These are ideal meals for an average workout, consisting of light to moderate cardio and light to moderate weight training. For more intense exercise, adjust these meals according to the above guidelines. Depending on what you are doing, you may need an extra slice of toast for energy or an extra serving of protein.

• A banana with low-fat yogurt (optional – sprinkle with a few nuts or a small handful of granola)
• 1 tablespoon of peanut or almond butter on whole grain toast
• Low-sugar cereal with low-fat or skim milk (soy and Lactaid are good options too)
• Half of a turkey or grilled chicken sandwich on whole grain bread
• 1-2 scrambled, or hard-boiled eggs with whole grain toast
• Low-fat string cheese with whole grain crackers (substitute hummus for cheese if you wish)

TIP: Don’t forget to stay hydrated – drink water before, during and after your workout!

By Emily Borgeest

Keeping Your Brain Sharp

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I’m a big fan of napping – who doesn’t love curling up on the couch and ignoring the world? And naps are actually good for you. It’s like pressing ‘restart’ during a long day and helps you come at problems with a clearer mind and a fresh perspective.

Why? Why do thoughts drag out as the night drags on? Why does your thinking turn ‘fuzzy’ without sleep? As it turns out, research recently reported in Nature shows that a fatigued brain might start sleeping long before we close our eyes.

In their study, the authors kept rats awake for long periods of time and then observed the neuronal activity in various parts of the brain. Typically, neurons in a sleeping brain alternate between an ‘on’ and ‘off’ state in a cyclic pattern, while an awake brain has only neurons in the ‘on’ state.

Unlike normal awake brains, the brains of sleep deprived rats showed alternating ‘on’ and ‘off’ activity – more typical of a sleeping brain – in localized sections of the cortex.

Like a laptop running on reserve power, there are limits that we refuse to acknowledge; when pushed to the edge, our brain does what it can to keep functioning and runs at an impaired level, resulting in reduced performance in tasks. Sharks and fish have adapted to their need for movement by only using selected regions of their brain during ‘sleep’. For humans, this localization of sleep or activity within the cortex can help explain sleepwalking.

Whether it’s to refresh your mind when studying for a test or even just for pleasure, don’t wait until you’re falling asleep in your chair before considering a nap. Chances are you’ll have been asleep (in one sense) long before.

By Chris Iversen

SunButter: A New Staple For Your Diet

Photo: Meijer.com

Peanut butter and jelly sandwiches are a staple in every American child’s diet, right? Wrong. More than 3 million Americans have a peanut allergy, and while 20% outgrow this allergy by age 6, the other 80% will always be missing out on pb and j sandwiches.

While there are other alternatives for those plagued by the peanut allergy, Almond Butter, Cashew Nut Butter, Soy Nut Butter, not everyone is solely allergic to legumes, the category peanuts fall under, but tree-nuts as well. Hence the previous substitutes will do no good, unless you like a side of hives and a swollen tongue with your pb and j.

Fear not, all those years of childhood you lost, all the Halloween candy you could never eat and all the jealously you’ve been withholding since elementary school is soon to be diminished. Enter SunButter, aka quite possibly one of the best inventions known to mankind.

SunButter is made from roasted sunflower seeds in a facility that is both peanut-free and tree-nut free making it a great choice for those who cannot eat products made in the same facilities as those items. Not only is SunButter both peanut and tree-nut free, but also gluten free.

Just like its counterpart, peanut butter, SunButter comes in many varieties including, creamy, natural crunch, omega-3 and unsweetened.

How does the nutrition add up? SunButter beats peanut butter containing one-third less saturated fat as well as much higher quantity of vitamin E, a vitamin which holds antioxidant properties, as well as higher iron and fiber amounts to keep your cell growth regular and tummy rumbles at bay.

Time to dig in. Go back to elementary school and make a classic psb and j sandwich. Grape, strawberry, triple fruit, the choices of jelly are abundant, but one thing is constant, the creamy, rich texture of SunButter. Since it is fall and apples are everywhere, dip your apple slices in, or try a banana. Or just straight out of the jar, but a fair warning, this is a very, very slippery slope. You might just find yourself with a spoon and the jar at 2 a.m. when you can’t sleep.

By Melissa Lembo

Myth Busters: Is Exercising on an Empty Stomach Burning More Fat?

Busted! Exercising on an empty stomach will not speed up fat burn. You should eat a small snack two hours prior to exercise.

Keep it simple: a small bowl of oatmeal with silvered almonds or a piece of wheat bread with a tablespoon of peanut butter. Your body needs a combination of healthy carbohydrates and protein to fuel itself before it transitions to burn fat. Otherwise, if you regularly workout on an empty stomach, you will begin to lose muscle. Your body taps into “survival mode,” pushing protein away from muscle.

You will lack energy on an empty stomach, affecting the intensity of your workout. Another important factor: determine the time of day that works best for you to exercise. If you are not a morning person then exercise later in the day­­. You don’t want to feel sluggish during your workout.

Remember: eat a snack at least 90 minutes prior to your workout. Your body needs time to digest your food. But if you are still hungry, minutes before you exercise, drink a fruit juice with a scoop of whey protein. This will provide an energy boost and satiate hunger.

Drink a protein shake within 20-minutes after you complete your workout to refuel your muscles. If you want to lose weight, mix one scoop of protein powder with 8oz. of water. If you want to gain muscle mass, mix one scoop of protein powder with 8oz. of 2% milk.

Avoid post-snacks from the vending machine; instead carry an apple or almonds in your gym bag. Always drink plenty of water to rehydrate your body, 8oz. per day.

Mental Note: Your body will be a fat-burning machine on an empty stomach.

By Mayra Najera

The Other Dairy: Soy Milk and Almond Milk

Supermarkets can’t keep soy milk and almond milk on shelves because of increased awareness of their health benefits. Both provide a nutritious and delicious alternative to cow’s milk.

Many brands offer a variety of flavors and added nutrients such as heart-healthy omega-3 fats and fiber. I’ve stepped out of my comfort zone and sampled a few brands to see what the buzz is all about!

Silk Original Soy Milk

One serving of Silk provides 6g of protein and is an excellent source of calcium. It’s also 100% cholesterol, lactose and dairy free. It tasted different than cow’s milk, but was creamier and tasted great with my bowl of cereal!

Soy Dream

The original flavor was not as good as soy, but was a good source of vitamins A, D, E and B12. There was also no added fiber.

Continent provides 6.25g of protein and is an excellent source of omega-3 fatty acids. It’s even certified vegan and is sweetened with natural sugar and sucrose. The vanilla flavor was refreshing, but not too sweet.

Silk Pure Almond

I couldn’t get enough of the nutty taste! Pure Almond has 50% more calcium than dairy milk and is a great source of vitamin E.

Blue Diamond Almond Breeze

With no saturated fat and cholesterol and half the calories of 1% milk, it’s a great alternative to cow’s milk. Not as smooth as Silk Pure Almond, but still delicious!

The Verdict

Silk Original Soymilk was definitely the best soy milk I sampled. It’s tastier than cow’s milk and is a great source of protein. Silk Pure Almond was the winner for almond milk. It’s nutty taste was different and a wonderful addition to my breakfast!

Looks like I’ll be saying goodbye dairy and hello soy!

By Lindsay Barton

Avery’s Healthy Campus Eats

Photo: Pam Masin

This week I decided to venture down to Marshall Street’s Chipotle Mexican Grill. Chipotle is without a doubt one of the most popular places to eat on Marshall Street. For weeks after it opened last spring, the line went out the door and down the block! Amidst all the excitement, however, I noticed a common theme among Chipotle’s consumers: at first, everyone was dying to get their hands on a burrito, but afterwards, they complained of being overstuffed and nauseous.

Call me crazy, but this doesn’t exactly sound pleasant or comfortable. If you agree and want to avoid this scenario, try this lighter, yet satisfying meal:

Build your own ‘burrito salad’: Start with fresh romaine lettuce, then add either pinto or black beans (you can’t go wrong here, both are almost identical in nutritional value.) For your choice of meat, chicken is the best bet. It has more protein, and less sodium and fat than your other options of steak, braised carnitas or barbacoa. For toppings, skip the chipotle-honey vinaigrette and save yourself a good 300 calories. Instead, toss your salad with fresh salsa and guacamole for half the calories plus heart healthy monosaturated fats. You can also add shredded cheese to your salad for extra flavor. But skip the side of chips – one serving of chips contains 570 calories – as much as your entire meal!

This is just one version of a healthy Chipotle meal. Chipotle’s website breaks down the menu by specific ingredient, so feel free to check it out and build your own meal based on that information.

Nutrition Facts for Chipotle salad with cheese: Calories: 590, Carbs: 37 grams, Fat: 30 grams, Protein: 50 grams, Fiber: 16 grams

By Avery Bowser

Get in Shape Under the Sheets

www.menshealth.com

Everyone loves sex… for all the wrong reasons. Most are concerned only with the temporary pleasure, but in reality the health benefits of sex extend beyond the walls of the bedroom.

“If our sex lives are good we feel better about ourselves both mentally and physically,” says psychosexual and relationship therapist Pamela Birch. “It’s as simple as that.”

Not only does great sex boost self-confidence, but it also releases the same amount of endorphins as exercise without that awful feeling of obligation that often accompanies a trip to the gym. This release of endorphins triggers feelings of euphoria, which explains our emotional attachment to sexual partners. It also plays a role in the reduction of emotional stress and physical pain, including headaches, cramps, and arthritis pain, as well as supporting the immune system, protecting against head colds and other minor infections.

Because sex is a physical activity, it can technically be considered exercise. According to Women’s Day magazine, half an hour of sex burns an average of 144 calories. This is equivalent to biking for 17 minutes, jogging for 19 minutes or using an elliptical machine for 24 minutes.

If you’re looking for a reason to skip the gym, sex is an excellent excuse.

By Tina Ferraro

Finding Your Balance from A to Chi: Tackling Midterms

College is supposed to be the best four years of your life, so why not love every minute of it?

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Even though it may feel like the school year has just begun, the semester is almost halfway through. Scary, right? And unfortunately the halfway mark means midterms are looming in the near future. While your midterm schedule may appear overwhelming and unbearable, there are many ways you can get through this stressful time.

Not to sound like a broken record, but the key to studying efficiently is to budget your time. Nothing is worse than studying for a test when you have a million other things on your plate. Have a midterm coming up in a week? Start studying now by creating a review guide, making flash cards, or going over your notes. By going through information early, you will completely avoid cram sessions the night before the test. Also, prioritize! Designate times for studying for different classes in order of their importance and proximity. By prioritizing, you will not get caught up on minor tasks that you can complete later on.

When studying for a test, think quality over quantity. While you may think that studying for ten hours straight will help you learn all of the information, think again. The most efficient way to study is by allowing yourself to take periodic breaks every couple of hours. If you do not permit yourself to take breaks, you will find yourself losing focus and unable to take in the material as easily. De-stress by going for a walk, calling a friend, or going on Facebook – anything that will allow you to relax! By mentally recharging, you will not only focus better, but you will also help minimize your stress levels, inevitably avoiding mental block-outs during your exams.

The midterm season becomes stressful only when you allow it to become stressful. By preparing early and managing your time efficiently, you will be able to successfully tackle the strenuous weeks of exams, papers, and projects. And trust me, you will see the pay-off when you receive your grades later on!

By Eva Zymaris

5 Ways Fit Your Workout In To Your Busy Schedule

We all want to look and feel good. It keeps us happy and allows us to feel confident in our own skin. But let’s be honest, it’s hard to get the time for a six mile run everyday. We have busy schedules and sometimes we can only manage 15 minutes in between lunch and our next class. Here are some tips to make your workout worth it:

Multitask On The Treadmill: You don’t have time to do both cardio and weight training, that’s fine, just combine them! According to Michael George, a trainer and the owner for Integrated Motivational Fitness in LA, working out on a treadmill with weights in your hands is an “amazing upper-body challenge that also gets your heart pumping.” Try a 3-5 pound weight, and do minute sets of shoulder presses, bicep curls, tricep extensions, and whatever else you can think of! As you get better, work up to four minute sets or maybe amp up the speed on the treadmill.

Be Intense: If you don’t have that long to work out, don’t wimp out. Hit the intense button! Len Kravitz, PhD and professor of exercise physiology at University of New Mexico in Albuquergue, says it can help you burn an extra 50-150 calories! Remember, the pain is temporary and then you’ll feel great for the rest of the day!

Work It In To Your Daily Life: Are you really booked? Are you the kid who has meetings till midnight and classes all day? All right, maybe you don’t have even 15 minutes to try to work it into your daily routine. Incorporate it into thing you already have to do then. Take the stairs, not the elevator! Housekeeping day? Volunteer to shovel the snow in front of your driveway! Tom Seabourne, Ph.D., exercise physiologist and sports psychologist at Northeast Texas Community College in Mount Pleasant, Texas, says that shoveling snow not only can burn nearly 400 calories per hour but its great for your muscle endurance and power!

Make It Fun: Remember back in elementary school the hours spent in your driveway jumping rope? Did you know that this burns around 26 calories per minute and is a great endurance exercise? According to Michael Olajide Jr., former number one world middleweight contender and cofounder/trainer at Aerospace High Performance Center in New York City, this is one the best cardio workouts you can do. Try doing a basic jump for five minutes, and then jump higher and faster in intervals. What about planning a vacation for the summers. Try kayaking! Rowing power comes straight from your core and is a straight shot for a flatter stomach.

Sprint For The Finish: You don’t have time for the slow, long distance running, but guess what, sprinting builds more muscle and endurance! Intervals should be one of your best friends. When you’re running down the street, try sprinting as you hit every light post. This will give you a good 15-20 second sprint and then enough time to catch your breath.

By Audrey Hart

Bites From Bedrock

Photo: Crossfittheclub.com

Looking to switch up your diet or workout routine this year?  Instead of following the latest craze, get prehistoric and follow in the footsteps of our ancestors.

Cavemen and women may have missed the mark on style and eloquence, but their hunter-gatherer way of life has got people talking.  The Paleo diet focuses on consuming only that which was available to humans 2.5 million years ago.  No, you don’t have to eat grasshoppers and dinosaur dung.  But the current American diet, consisting of heavily processed and refined junk, combined with our mainly sedentary lifestyle, would cause even Fred Flintstone to say “Yabba dabba ew.”

Cavemen ate real food.  They ate real meat, not beef jerky.  99.9% of our genes were created before the development of agriculture, according to Dr. S. Boyd Eaton, MD, Medical Anthropologist.  Modern day cavemen, also known as Paleos, believe our bodies were meant to process only the foods which were available to our ancient ancestors of the Paleolithic Era, or the Stone Age; a time when diet-related diseases were practically non-existent.

With a heavy emphasis placed on eating organ meats and root veggies, the Paleo diet goes against the grain (literally- you can’t eat grains) of government guidelines and the advice of most nutritionists. Forget potatoes, beans, dairy products, sugar, and salt- these were not available to our ancestors therefore our genes aren’t coded to digest them.

“If improving lifelong health is the primary goal of one’s diet, then everyone should adopt the diet that shaped the human genome,” says Dr. Loren Cordain, a professor of health and exercise science at Colorado State University and author of The Paleo Diet.

If you’d rather hack off your left foot than trade your coveted plate of pasta for a juicy cow liver, a strict Paleo lifestyle may not be right for you.  You can always go part Paleo, though, and aim to eat mainly unprocessed, raw foods.  If it’s in a package and you can’t pronounce the ingredients, toss it out.

By Brittany Fuino

Post-Workout Nutrition

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You may have learned from my blog last week that eating a proper pre-workout snack or meal is crucial to performing your best while exercising. It’s not only what you eat before your workout that’s important, but also what you eat directly afterwards.

According to Mike Roussell, PhD, immediately after your workout is the best time of day to eat. He recommends eating something even if you’re not starving. When you exercise, your body burns fat, which is then used for energy. “If you eat right after your workout, those calories won’t be used to replace the burned body fat,” says Roussell. “Your body only stores food as body fat when it doesn’t have anything else to do with the extra calories you eat.”

After working out, you need to replenish your body to help it recover properly. The body needs protein to build and repair the muscles that were broken down during exercise. Eating after your workout will restore your energy and help repair your muscles.

Research has proven that the body’s ability to restore muscle energy decreases by 50% if you wait two hours to eat after your workout. Eating after a workout will increase the insulin in your body, helping it to better use carbohydrates for the following 24 hours. This is especially important if you’re trying to lose weight.

There is a specific formula to follow for post-workout nutrition: a balance of protein and carbohydrates. Protein powders such as whey and soy are good options. Try to pick ones with minimal added sugar and those that contain about 10-15 grams of protein and 30-40 grams of carbohydrates. This is a good option if you are on the go and don’t have time to sit down and eat a proper meal.

I am a true believer in the notion that nothing can replace real, whole foods. If you have the time, sit down and eat a proper meal. Keep in mind that correct portion size varies depending on how intense your workout was. Here are some good post-workout snack and meal options:

• Yogurt: Greek is best and you should aim for those low in sugar and fat, with berries and a ¼ cup of granola. Again, beware of sugar and fat-content when choosing a brand of granola – it can be a great healthy snack but should only be enjoyed in small amounts.
• High fiber, low sugar, whole-grain cereal or oatmeal with skim, soy, or almond milk. Add berries or a banana if you’d like. Another great additive to cereal is wheat germ or ground flax – these add fiber, protein and vitamins. Flax is especially good for weight control.
• Dried fruit and nuts. Nuts contain protein and healthy fats and dried fruit is a great source of antioxidants. Portion size is very important. Try to stick to ¼ cup and if you’d like, make your own trail mix! Walnuts, almonds, and pecans are great, as are raisins, dried blueberries, dried cherries and dried cranberries. This is a good option for an on-the-go post-workout snack.
• Turkey sandwich, the perfect combination of protein and carbohydrates. Choose whole grain bread and add lettuce and tomatoes for extra nutrients and flavor.
• Eggs, any style! Eggs are great sources of protein and go well with a slice or two of whole grain toast. You can also add vegetables to any omelet for even more nutrients. Try not to have more than two yolks.
• Whole wheat pasta with chicken and vegetables
• Stir fry vegetables with chicken or tofu
• Salmon or chicken and brown rice with vegetables

Lastly, remember to stay hydrated throughout the day. It is crucial that you replace the electrolytes in your body, which are lost through sweat. Water is important, but if you sweat heavily Gatorade and Powerade will replenish your lost electrolytes most efficiently.

By Emily Borgeest

Lose the Shoes

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Running is an easy way to exercise – all you need is a pair of sneakers, right? Well, not anymore.

Barefoot running is making its debut as the trendy new way to exercise. While it may sound painful (Running through Syracuse snow? No thanks!), those who choose to ditch the sneaks say it’s a more natural way to run. Humans have been walking and running barefoot for a long time, so barefoot runners say they run how the body was meant to.

Heel-striking is what happens when you land on your heels first. Almost 75% of runners do this, though sneakers help to cushion the heel and many people don’t realize they’re doing it. Heel-striking is a more abrupt way of running; as the heel comes into contact with the ground it almost makes a complete stop. It’s also thought to cause injuries because it creates an imbalance throughout the body, putting a strain on your legs and knees. Barefoot runners land on the balls of their feet first, which is considered more natural.

It is hard for to scientists to evaluate which way of running is actually more beneficial. Running with sneakers is both good and bad. While the sneakers protect you from rocks and twigs, they also can mask the foot’s ability to communicate with the rest of the body, thus slowing down a runner’s reaction time.

Barefoot running takes time to get used to and many podiatrists don’t recommend it because of the possible risks. If you want to try it, make sure you do your research so you know how to do it safely. Another option is to try wearing minimalist sneakers, which have thinner soles and less support than regular running shoes. Every runner is different, and choosing what to wear on your feet is a personal decision. The most important part is to stay active and keep on running!

By Fiona O’Connor

3 Reasons Why You Should Take a Daily Multivitamin

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There’s debate over whether or not you need to take a multivitamin every day, but you definitely should.

Here’s why:

1. As our world has changed, so has our food.

These days, the food we eat is a lot less nutrient-dense than it used to be. Due to mass food production, food processing, changes in farming methods, foreign grown produce, and cooking, we aren’t getting what our body needs. These methods for production have caused fruit and vegetables to be grown with pesticides, picked before they are fully ripe (which is when they have the most nutrients), delivered days after being picked, and stripped of certain essential nutrients during processing and cooking. Although you may think you are getting the full nutritional value in your recommended daily amount of fruits and vegetables – 5 to 7 servings per day – unless the food is grown naturally and delivered quickly from a local farm, you aren’t. A daily multivitamin contains all of the vitamins the fruits and vegetables we eat may be lacking.

2. The less vitamins, the more diseases.

Certain vitamins have been linked to the prevention of some diseases. Lack of the recommended amount of vitamins B-6 and B-12 put you at risk for cardiovascular disease and colon and breast cancer. Lack of vitamin D can cause bone-thinning and cause you to be more prone to bone fractures. Lack of vitamins A and E, which contain antioxidants, put you at risk for many chronic diseases. Lack of vitamin C, also an antioxidant, can cause a poor immune defense and slower healing of wounds.

3. Vitamins give you energy!

Many vitamins contribute to the breakdown of carbohydrates, fats, and proteins in your body, which provides you with energy. If you are deficient in these vitamins, you may suffer from exhaustion, depression, lethargy, and even mood-swings.

A daily multivitamin is a great way to maintain a healthy lifestyle with little effort. Give your body what it needs and it will reward you!

By Aisling Williams

Finding Your Balance from A to Chi: Unreciprocated Love

College is supposed to the best four years of your life, so why not love every minute of it?

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At this age, many of us have already experienced our “first love.” Whether that feeling is reciprocated or not is a different story. Have you ever had an ex, “just a friend,” or a long-lasting crush that you just can’t seem to get off your mind? That no matter how hard you try, they are always the one person that you find yourself going back to? And as a result, you constantly blame yourself for the relationship not working, not turning out the way you had hoped, or not being the “perfect match” that you had hyped up in your mind. While the phrase “it’s not you, it’s me” may be deemed cliché, have you ever thought that maybe it actually holds some truth?

Far too often we tend to take complete responsibility for a failed relationship or unreciprocated feelings. Even if something is over, we are left continuously racking our brains for signs of where things went wrong and where things could have been improved. Have you ever thought that maybe it really was their fault? Instead of telling yourself that you have to change in order to fit the other person’s criteria, think of this as your opportunity to move on and be the person that you want to be. Relationships should always be about give and take, so do not get yourself into the routine of making personal adjustments in order to make a sinking ship float. Sooner or later, you will be left unable to recognize the person that you have become.

College is one of our last opportunities to be immersed in an environment with people our own age. If you spend all of your time pining over someone who’s just not worth it, you may overlook an opportunity to meet someone special: someone who will be there for you no matter what, and someone who will love you for being you. Why waste your time on a person who doesn’t appreciate who you are as an individual? You may miss the chance to find true happiness.

If this article is something that you can relate to, I have a challenge for you: While tomorrow may be just like any other day, make it the beginning of a new you, a you that is not tied down by the past or by the person that you think you should be. Be true to yourself and love will always find its way into your heart.

By Eva Zymaris

A Broken Heart – Healed

http://www.authorsden.com

Breaking up is hard to do. Contrary to popular belief, snuggling in bed with a few dozen tissues boxes and a couple pints of Ben & Jerry’s won’t mend the heart. Going to class bleary-eyed and clad in sweatpants will make you feel even worse. To move on is to understand and accept the fact that your relationship has ended, and it is the only thing that will make you feel whole again.

Those who suffer a tough breakup often hang on to what used to be, though they are well aware that things would be better if they just let go. It is as if they are scared to lose something that they no longer have. Most claim they would rather have something than nothing at all. Yet the truth is having something halfway, especially something as meaningful as a relationship, is actually much harder than having nothing at all.

To avoid the depths of depression, follow these steps:

1. Do not stalk your ex, on Facebook or in real life. Monitoring and documenting your ex’s every move will only increase your stress level, and bumping into him or her can be painful. Avoid being labeled the “crazy ex.” Instead, keep yourself occupied with activity. Visit the gym and get your endorphins flowing, or plan a night out with friends.

2. Don’t call or text each other. Keeping in contact only promotes the idea that things aren’t really over. Staring at the phone for hours won’t make it ring. If you need someone else to text constantly, talk to a sibling or best friend.

3. Don’t look for signs of getting back together. In some instances, breaking up is only temporary, but you should never assume that this is the case with your relationship. Getting your hopes up only to have them crushed can be just as hard as breaking up

4. Don’t be friends. Don’t feign a friendship immediately after ending your relationship. Obviously you two were together because of some common bond, but rushing into a friendship can be dangerous. Give yourself a little time and space to help clear your head.

5. Don’t self-medicate. Drinking to feel better will surely lead to a tearful night followed by a painful morning. Alcohol does not solve problems –and oftentimes creates new ones. Let yourself have a little fun, but know your limits.

Moving on after a breakup will take some time, but you’ll feel much better afterwards.

Organically Who? Organically Hip

Cookies. What’s not to love? The browned outside with the soft inside, the warm gooey goodness when you break one apart, the smell that fills the house. Are you drooling yet?

If not, you should be. Or you’re just thinking of those processed-out-of-the box cookies that are filled with hydrogenated oils and high fructose corn syrup.

Or you have forgotten just how good a cookie tastes because you won’t go within twenty feet of the darn things because let’s be real, who wants the freshman 15? Especially when you walk into the dining hall and they are basically calling out, “eat me, eat me.”

What if I told you there was a way to make homemade cookies in a few easy steps. And these cookies don’t include GMO’s or preservatives and are both peanut and dairy free, as well as vegan friendly.

Introducing Organically Hip Cookie Mixes. Not only do these mixes have all the benefits from above, but also are grown with local, organic flour.

What is Organically Hip you may ask? OHip (as they are commonly referred to) started off in 2008 when two friends, Maria and Angela, would sell baked goods, cookie mixes and their homemade vanilla extract at local farmers’ markets. Fast forward six months and the products jumped from farm stands to retail shelves!

Their products range from Cowgirl Cookies (dark chocolate, pecan and oats) to Telltale Brownies (dark chocolate and coconut) to Gluten Free Chocolate Chip Bars and don’t forget Saturday mornings you can whip up some Pecan Waffles and everything in between. And for those of you who don’t have to luxury of an oven, don’t worry. Maria and Angela are a step ahead of you; they have a created a microwavable brownie mix.

Let’s compare OHip’s Chocolate Chip Cookie Mix to Betty Crocker’s Chocolate Chip Cookie Mix. Betty Crocker Mix contains 120 calories per 27 grams where as OHip’s Mix contains 95 calories per 25 grams. That’s 4.4 calories per gram for Betty and 3.8 calories per gram for OHip. Not to mention OHip’s fat is half that of Betty’s.

Best news of all? You don’t even have to go far to find these mixes. They are sold at Goldstein Student Center on South Campus as well as Tops on Nottingham Road. Convenience people, convenience!

Visit their website at www.organicallyhip.net or on Facebook or on Twitter @organicallyhip and learn all about the company. Then go buy some mixes, support local business!

By Melissa Lembo

Avery’s Healthy Campus Eats: Apple Picking

Photo: Liz Labeau

Hello, WTHers! This week we’re going to take a break from all of the super-healthy foods and venture outside of campus to Beak & Skiff Apple Orchard. The orchard is in LaFayette, about 15 minutes from Syracuse, and it’s a perfect place to spend the day in the fall. There are rows and rows of apple trees where you can climb up the ladder and pick the apples yourselves! Beak & Skiff has a variety of apples, including Empire, Red Delicious and Fuji apples. Apples are a wonderful, healthy snack. They contain 5 grams of belly-filling fiber, and are absolutely delicious in-season so there’s no excuse not to buy a bag and eat them!

In addition to the endless supply of crisp, fresh apples, Beak & Skiff offers many tempting apple-themed treats, such as apple fritters, apple pie, and candy and caramel apples. Though these foods don’t exactly fall under the category of “healthy,” we can all make an exception once in a while! When choosing which apple dessert to indulge in, here are a few things to keep in mind:

Nutrition facts for 1 Medium-sized Candy or Caramel Apple: Calories: 290, Carbs: 50 grams, Sugar: 50 grams, Fat: 0 grams, Protein: 1 gram, Fiber: 5 grams

Nutrition facts for 1 slice of Apple Pie (1/6^th of an 8” pie): Calories: 280, Carbs: 40 grams, Sugar: 30 grams, Fat: 15 grams, Protein: 2 grams, Fiber: 2 grams

Nutrition facts for 1 Apple Fritter Donut: Calories: 300, Carbs: 50 grams, Sugar: 20 grams, Fat: 11 grams, Protein: 2 grams, Fiber: 2 grams

These nutrition facts are just estimates, and will vary based on the size of the pie/donut/etc. But the bottom line is it’s dessert, so choose whichever treat fits your craving, and ignore all the nutrition statistics. While eating healthy is important, there’s no harm in treating yourself every once and a while. So pick your dessert and enjoy!

By Avery Bowser

Superfood of the Week: Salmon

Photo: life123.com

If you’re trying to add new foods to your diet, look into salmon. Salmon’s health benefits are far too many to ignore. The fish is packed with disease fighting, acids, minerals and vitamins, that can strengthen your muscle and reduce your chances of diseases.

Studies have shown that consumption of the acid rich salmon can help you live a long and healthier life. So whether you bake it, broil it, grill it, steam it or eat it raw, it is a powerful and necessary addition to your weekly, or even daily diet.

Proteins, also referred to as amino acids, are vital to the health of your entire body. Because of labels and false advertisements, people fail to consume the real proteins, which digest properly because they are too busy substituting with proteins bars or artificial protein shakes.

The great thing about salmon? The protein in salmon is the easiest for people to digest and absorb into their bodies. With all the new discovers of cancer causing foods, you should be pleased to know that salmon does not have cancer-causing substances that other protein sources do. (When in doubt, choose salmon–wink wink.)

The main health benefit in salmon is the excellent good fat or Omega-3 fatty acids. Because of the high Omega-3 fatty acids in salmon, salmon will help lower your cholesterol, and the good thing about lowering your bad cholesterol is that is also raises your good cholesterol (HDL).

On top of all that, salmon can lower your blood pressure and repair heart damage. I told you, too many health benefits to keep track of, quite the super food if I do say so myself.

And now for all you dieters out there, why should you add salmon in your daily diet? Eating salmon speeds up your metabolism. This facilitates your sugar absorption rate and can lower your blood sugar level. In other words, this lowers your risk of developing diabetes.

Even if you have great health and don’t need to worry about cholesterol and high blood pressure, salmon is still an excellent addition to your daily diet. It’s delicious and could be incorporated into your diet in so many ways.

Have smoked salmon for breakfast, grilled salmon over a salad at lunch, or bake salmon for dinner with a little Dijon mustard. Salmon can be eaten anytime a day, so next week when you’re deciding what to cook for breakfast, lunch or dinner, think salmon.

By Carly Goldstein

Avery’s Healthy Campus Eats: Sakana-Ya

As most of you know, last weekend was parent’s weekend at SU. Upon my request, my family took me to Sakana-Ya, a Japanese restaurant in Armory Square. Sushi is my absolute favorite food, and though my heart will always lie with Bleu Monkey, I figured it wouldn’t hurt to branch out for one night.

Sakana-Ya turned out to be a pretty cool place. The restaurant is divided into two parts, with a shared kitchen in the middle. The “Sakana-Ya” side has a modern feel, and there is a sliding bar where diners can choose their sushi as it glides past. The other side, “Namu,” is a cozier, more intimate dining room.

While sushi is generally thought of as a healthy food, there are a few pitfalls you should try to avoid if you’re watching what you eat:

1. Tempura
Tempura sushi and vegetables are fried, and therefore are high in saturated fats.

2.Philadelphia Roll
This roll contains cream cheese, which is extra calories and fat. There are plenty of other rolls that are just as tasty.

That being said, pretty much everything else at Sakana-Ya is fair game. Fish is one of the best foods you can eat, as it’s loaded with heart-healthy monosaturated fats. Another sushi gem is avocado. You can also add other veggies such as cucumber, carrot, asparagus and mushrooms.

For my dinner, I started with a side of edamame, which is a great source of soy protein. Then I ordered a salmon avocado roll for my main course.

Side note: If sushi isn’t your thing, don’t worry! The restaurant has many non-sushi options as well. My mom was a little squeamish about the raw fish, and opted for chicken teriyaki instead.

While sushi is high in nutrition, it often leaves people hungry for more. If this is the case for you, feel free to check out the homemade candy shop, “Sweet On Chocolate,” right across the street!

Nutrition facts for 8-piece Salmon Avocado Roll with brown rice and side of edamame: Calories: 320, Carbs: 34 grams, Fat: 13 grams, Protein: 18 grams, Fiber: 3 grams
By Avery Bowser

Broccoli With Lemon Recipe

Photo: Liz LaBeau

If you’re a broccoli fan, I just made your favorite new side dish. Today, I present you with broccoli spritzed with lemon, and simple, and oh-so-delicious spin on a healthy staple.

Ingredients (serves 1)
Small head of broccoli
Olive oil
Salt & pepper
Juice of half a lemon

Directions
Preheat oven to 425. Cut broccoli head into smaller pieces. Lightly toss broccoli with olive oil, place on pan, sprinkle with salt and pepper. Cook for 25 minutes. Spritz broccoli with lemon juice, let cool and enjoy!

By Liz LaBeau

Cheers and Jeers

Cheers To…

Walking, which, according to numerous studies, can lower cholesterol, blood sugar levels, blood pressure, and add years to your life.  According to the National Health Interview Survey from last year, about a third of American adults never exercise.  A Taiwanese study found that people who take a short, brisk walk five times a week have lower rates of cancer, heart disease, stroke and diabetes than people who do not exercise at all.  To learn more about the benefits of short bouts of exercise, visit: www.sfgate.com

Researchers at Agogo Presbyterian Hospital in Agogo, Ghana, for creating a vaccine against malaria.  This is the first ever successful development of such a vaccine.  Though it is still in the testing phase and is only effective in about 50% of recipients, the vaccine could potentially save millions of lives each year.  There are about 225 million cases of malaria annually and WHO says a child in Africa dies from malaria every 30 seconds.  Read more about the development of the vaccine here: yourlife.usa.today.com

Jeers To…

Wal-Mart, for cutting back health insurance coverage for part-time employees and raising premiums for some full-time employees.  Part-time employees working less than 24 hours per week will no longer qualify for any of Wal-Mart’s health insurance plans.  Additionally, employees working 24-33 hours a week can no longer include a spouse in the insurance coverage.  Wal-Mart cites rising costs as the reason for the cuts.  Learn more about Wal-Mart’s new policies here: www.nytimes.com

McDonald’s, whose low-fat blueberry muffin is actually higher in sodium than a hamburger.  Though the blueberry muffin is advertised as being a healthful option, it contains 1.7 grams of salt.  High levels of sodium can lead to high blood pressure, strokes and heart attack.  To read more, visit: www.dailymail.co.uk
By Laura Jungreis

The Best (and Worst) Foods for Your Skin

Believe it or not, the food we eat can have a huge effect on how our skin looks. Here are some foods you should eat and others you should avoid:

The Five Best Foods:

1. Almonds. Almonds contain vitamin E, which moisturizes the skin. Our skin naturally needs moisture, so eat almonds to prevent dry, flaky skin and damage from free radicals, which prematurely age it – keeping your skin soft and smooth!

2. Carrots. Carrots contain Vitamin A and beta-carotene, both of which are great for eliminating blemishes. Vitamin A prevents the over-production of skin cells, causing less of the buildup that clogs pores.

3. Berries. Strawberries, blueberries, and blackberries all contain antioxidants, which are great for maintaining healthy skin.

4. Avocados. Avocados contain B-complex vitamins and have essential oils, which act as anti-inflammatory agents and keep the skin from becoming red and blotchy.

5. Dark Chocolate. As surprising as it seems, this type of chocolate is actually good for your complexion. It contains flavonols, a type of antioxidant that reduces roughness in our skin and causes stronger resistance to UV rays, protecting us from the sun!

The Five Worst Foods:

1. Alcohol. Alcohol dehydrates you – that’s why we have hangovers in the morning. Well, it also dehydrates your skin, drying it out and causing the swelling of blood vessels, which makes red veins come to the surface of your skin. Ew.

2. Salty Food. Foods high in salt also dehydrate your skin, causing dryness and swelling.  Skin becomes puffy due to the lack of moisture.

3. Anything with caffeine. Although we love caffeine and often feel like we need it for those 8 a.m. classes or all-nighters, it really hurts our skin. Coffee, soda, and energy drinks all age skin, causing spots and oily skin.

4. Junk Food. This should be a definite no. Junk food contains bad oils and salt, causing breakouts and dryness. Plus it’s just bad for you in general.

5. Processed Meats. That means anything like sausage, bacon, hot dogs, bologna, ham, and other deli meats. These meats also are high in salt and preservatives, dragging all the moisture out of your skin and leaving it dull and dead.

Follow these suggestions and keep your skin looking absolutely flawless!

By Aisling Williams

Apple Mania

http://www.energyfiend.com

It’s that time of year again – apple season! There is an abundance of apples this time of year, especially in Central New York. We are surrounded by apple farms and overwhelmed with the different varieties. Apples have an endless amount of health benefits – it’s no lie that eating an apple-a-day really will help keep the doctor away.

Aside from being tasty, apples make a perfect snack. One of the many reasons is that they are loaded with fiber; one medium apple has about four grams of fiber and only 95 calories. They are also packed with vitamin C, and with cold season in full swing, our immune systems can use this extra boost.

Kerri-Ann Jennings, a registered dietitian, says that apples are great for weight-loss. They fill you up but have very few calories, making them a wise investment in your diet. Another benefit is heart health. According to a study done at Florida State University, people who eat apples often have a lower risk of a stroke than those who don’t consume apples regularly. The heart-healthy factors found in apples come from their antioxidants and soluble fiber, which lowers cholesterol.

Apples are known for being energy-boosting, too, making them the perfect “pick-me-up” when you are feeling drained and sluggish. Next time you are in need of some extra energy, try reaching for an apple instead of a latte. They also keep your endurance level up during a workout, making them the perfect pre-exercise snack. According to Jennings, this energy-boosting quality found in apples is due to the high amount of the antioxidant quercetin, which aids in delivering oxygen to the lungs.

Bored of eating an apple on its own? Here are some fun apple recipes that are delicious and nutritious:

• Baked Apples: an easy way to bake an apple is to simply core or slice it, then bake it at 350 degrees for about 20 minutes. You can then add whatever you desire – honey, maple syrup, agave nectar, nuts, dried cherries or cranberries, and sprinkle on some cinnamon, nutmeg or brown sugar. (serves one, fitsugar.com)
• Apple Sundae: in a small bowl mix together 2 tablespoons of almond butter, ¼ cup maple syrup (can substitute agave nectar or honey), and 1 ½ teaspoons of almond extract. Core two apples and cut them into quarters. Then, cut the quarters into three lengthwise and ¼ – inch pieces crosswise. Place in two serving bowls and drizzle sauce on top. Sprinkle with 2 tablespoons of sliced almonds and 2 tablespoons of shredded coconut. (serves two, whfoods.org)
• Maple-Cinnamon Applesauce: Peel and cut six Macintosh or other tart apples into 1-inch pieces. Peel and cut 2 Golden Delicious or other sweet apple into 1-inch pieces. Combine the apple pieces with ¼ cup water in a large saucepan and bring to a boil. Reduce the heat to maintain a simmer, cover and cook, stirring once or twice, until the apples are soft and falling apart, about 30 minutes. Mash up the apples to your desired consistency and stir in 2 tablespoons of pure maple syrup and ½ teaspoon of ground cinnamon. (eatingwell.com)

By Emily Borgeest

Healthy Hair Tips

http://www.freshgiftbasket.com

We put our hair through a lot every day.  Between straightening it, curling it, dying it and whatever else we do, it’s surprising our hair looks as good as it does. Personally, my hair has started to look less than its best recently. It’s dried out, limp, and full of split ends. My hair desperately needs to be cut, but I’m a little scared to test out a new hairdresser while I’m away from home. What can be done to salvage damaged hair?
We were always taught to wash our hair every day, but it is actually better to wash your hair every other day. Washing your hair too often can dry it out and strip your hair of its natural oils. Don’t skip the shower completely – on the days you don’t wash your hair, just rinse it with water and put some conditioner on the ends to keep them hydrated.
Protection is the best way to prevent your hair from becoming damaged. Heat is especially damaging to your hair. If you do straighten, blow dry, or curl your hair use a heat protectant before you start. This will keep your hair from getting dried out. Also, make sure your hair is completely dry before you curl or straighten it, because mixing your slightly wet hair with extreme heat is just going to fry it more.
If you already have damaged hair, like me, try using a deep-conditioner or hair mask once a week, which will help to rehydrate your hair. These conditioners will also help to replace the natural oils in your hair, making it look healthier and shiny.
What you eat also has an effect on your hair’s health. Eating protein, like nuts, salmon, or eggs, in combination with dark green vegetables will give you minerals that keeps your hair hydrated, give you a healthy scalp, and make your hair grow faster.
If your hair is majorly damaged the only way to fix it is to get a haircut. Cut off all the damaged tips, even if it is more than a trim. This will revive your hair and it will grow faster as well. Until you can get a haircut, though, take care of your hair and keep the bad hair days to a minimum.

By Fiona O’Connor

Finding Your Balance from A to Chi: The Importance of “Me Time”

http://salesmomsnetwork.com

College is supposed to be the best for years of your life, so why not love every minute of it?

Do you ever feel that there are just not enough hours in the day? As college students, we become overly involved in extracurricular activities and expend countless hours doing homework, writing papers, and studying for tests in preparation for the “real world.” While working hard is necessary for a bright future, giving yourself time off to relax and recharge is equally important. The key to staying happy and healthy is allowing yourself “me time” every day. And I mean every day.

Especially now that we have hit mid-semester, it seems as though there is not enough time to breathe. How often do you find yourself saying, “I just need Wednesday to be over, and then I finally get a break after these awful two weeks!” But then even after Wednesday is over, you still feel trapped in the endless cycle of work. Before taking on your next set of tasks, give yourself time to unwind. “Me time” is all about you, so make a point to allow yourself time to mentally, emotionally, and physically regroup from your seemingly unbearable workload.

To make “me time” the ultimate get-away, pinpoint exactly what helps you relax. Whether its going for a run, reading a good book, or catching up on your favorite TV series, “me time” is all about taking your mind off of work, even if it’s only for half an hour. After allowing your body to recharge, you will feel ready to take on any task that lies ahead.

Because of all the looming deadlines, it can sometimes seem impossible to relax. While you may initially feel guilty for taking time away from work, your body will thank you later. Trust me. Not only will you feel re-energized, but you will also be able to re-evaluate how best to complete all of your work.

Always remember: a healthy mind is a healthy body. By giving yourself that well deserved time off, you will be able to strike perfect harmony between the two.

By Eva Zymaris

Less Isn’t Always More

It’s that time of year again. The leaves have turned their signature orange and yellow. The frat houses on Comstock have erected tombstones on their lawns and strung decapitated heads from their topmost windows. Halloween has finally arrived.

Before kicking off the weeklong celebration, you must choose a costume (or five different ones). Halloween is the one night of the year that you can escape the constraints of yourself and instead be whomever you choose. This decision can potentially affect your ability to have a good time – or not – at a Halloween party, so choose wisely.

Guys tend to take the easy way out when it comes to costume choices. They lack the patience to plan out and execute an innovative costume idea, and they don’t really care what others think about them based on their costume. Instead of conjuring up an elaborate costume, boys will simply trade sports uniforms with friends or drape themselves in chains and wife beaters and go as Lil’ Wayne. Others are manipulated by girlfriends and forced into the male role of a couple costume. And a bold few arrive dressed in regular clothes, with no costume at all.

On the other hand, girls do not take Halloween lightly. A costume is everything to them, and it requires careful preparation and execution. They hope to be perceived a certain way by other partygoers and dress accordingly. Generally, however original a girl aims to be, her Halloween costume falls into one of four categories: animals, celebrities, Disney princesses, and occupations. It is not uncommon to see three or four Lady Gagas, a handful of bunny rabbits, Cinderella, and a sexy cop whose best friend happens to be a sexy nurse. In order to be perceived as sexy, girls have begun wearing less and less clothing when getting dressed for Halloween festivities; lingerie is not an uncommon costume for many.

Most girls consciously decide on a certain costume in an attempt to attract others, but many fail to realize that doing so also makes them the subject of unwelcome criticism. If a girl wishes to be respected by others, she should first respect herself and take into careful consideration the implications of a costume. Self-esteem is a difficult thing to repair.

By Tina Ferraro

Inside Our Impulses

http://www.prevention.com

Anyone that has a fondness for chocolate, candy, or coffee – or in my case, Strong Hearts shakes – knows that the saying “out of sight, out of mind” has no foundation in reality. A craving is a craving, and whether it is sitting right in front of you or waits a few minutes away, the ease – and pleasure – of succumbing to such impulse can be surprising. After an especially taxing day, an impulse can become undeniable.

There are many possible reasons for this, but a rising theory suggests that we have two competing systems within the brain that come into play, and it is the champion of this battle that controls our actions. In one corner: reason, which helps us achieve long-term goals. In the other: impulses that seek immediate gratification.

But why does a stressful morning make it so much more difficult to resist a donut or extra coffee at lunch? The theory maintains that tasks that tax our self-control – such as studying for an exam or attending an interview – leave us vulnerable to later impulses. In essence, we have limited resources of self-control, and after expending the resources on a stressful task our brain’s center for impulse easily wins out over any long-term, well-reasoned goal.

A stressful week doesn’t mean you have to succumb to impulsive follies, and the researchers provide several techniques to increase your self-control:

1. Tell friends about your goals for outside support.

2. Identify and avoid impulse-testing situations.

3. Take frequent breaks during long work sessions to limit fatigue.

4. Understand the risks associated with your impulsive action.

5. Formulate ‘if-then’ responses for activities that might leave you vulnerable to impulses. (i.e. ‘If they ask me to go get Starbucks, then I’ll say I can’t spend the money.’)

In the end, a donut after a bad week won’t kill you, but learning to recognize when you’re vulnerable to impulses can help you avoid them and stay on track for more important long-term goals.

By Chris Iversen

Smoothie Surprise!

Smoothies are a great way to refuel any time of day! Many are great sources of protein and fiber, whereas others have hidden calories. Freshens in food.com has great options, but even those can be a little boring. Read on to see how you can make a delicious smoothie that will put Freshens to shame!

This breakfast smoothie is a good source of protein and fiber, and it will also keep you full and focused during classes:

Ingredients

-1 banana

-1/2 cup fat-free milk

-1/4 cup frozen strawberries

-1/4 cup blueberries

-1 teaspoon peanut butter

-1/2 teaspoon honey

-3 ice cubes

If you want a thicker smoothie without excess calories, add more ice cubes.

This strawberry and peach smoothie is refreshing any time of day! Frozen peaches add just the right amount of sweetness.

Ingredients

-1 cup 1% milk

-2 tablespoons low-fat vanilla yogurt

-1/2 cup frozen peaches

-1/2 cup strawberries

-1/8 teaspoons powdered ginger

The next time you’re grocery shopping, pick up these ingredients to make delicious smoothies for a healthier you!

By Lindsay Barton

 

Spice UpYour Salad

Salads can be great for lunch or dinner! Instead of grabbing a prepared salad in Newhouse’s food.com, try using your own ingredients to make something different than your ordinary greens!

Food Network’s Squash and Orzo Salad:

“Sauté zucchini, yellow squash and scallions in olive oil until tender. Toss with cooked orzo, parsley, dill, goat cheese, salt and pepper.”

Food Network’s Three-Bean Salad:

“Boil 1/3 cup cider vinegar, 1/4 cup each sugar and vegetable oil, and salt. Pour over green and wax beans, kidney beans and red onion slices; marinate 1 hour. Season with salt and pepper; top with parsley.”

These salads are a welcome break from the boring selection offered in dining halls and are sure to leave your taste buds begging for more! Squash is in season, so take advantage of it!

By Lindsay Barton

Branching Out: Butternut Squash

Photo: oldfashionedliving

Fall is in full swing but may soon be making a quick exit as the temperatures continue to plummet and the rain turns to snow. Despite the weather taking a turn for the worse, Thanksgiving is and has always been a staple fall holiday, so if rain turning into wet snow could hold off for a few more weeks, I think we’d all be happy.

Let’s talk about the Thanksgiving meal, of course there’s the turkey, the stuffing, the mash potatoes, but what about the vegetables? I suppose each table has their own favorite, but a lot of times the poor vegetables are over looked for the other goodies that make the meal. I think most of us wish we could enjoy the food of Thanksgiving more than once a year, so here’s your chance.

Know that bowl of yellow-orange unidentifiable specimens on the table that everyone overlooks? My guess is that it is squash. Now it could be because it’s the way its prepared that looks unappetizing, or you just fill your plate so full you’ve never attempted this vegetable, but I’m telling you, you’re missing out.

There are several varieties of squash, from yellow to acorn to summer and the list goes on. One of my favorites is butternut; once you experience the buttery and nutty taste of butternut squash (wonder where the name came from..!) any negative connotations associated with squash will be diminished.

From the outside the squash is protected by its thick and tough skin but once you peel into it you see the sweet, orange flesh inside. This squash is so versatile, from cutting it up into cubes to roast, or throwing it in a soup, stew, salad or really any dish where you would find a peeled vegetable.

Butternut squash is rich in vitamin A and antioxidants and low in calories, a perfect choice when the fall and winter climates run the produce section bare. The unpeeled squash can be kept around for a month in a cool place, but once cut make sure to refrigerate in an airtight container and use within a few days.

My favorite way to eat squash? Peel and chop into cubes, drizzle olive oil, sprinkle salt and pepper and mince up a few cloves of garlic and mix together. Throw it in the over at 350 for 30 minutes and there you go, you’ve whipped up a side dish to go along side any meal.

By Melissa Lembo

Cheers and Jeers

Cheers to…

Aspirin, which may decrease the risk of bowel cancer.  A recent study with a group of 861 patients at risk for bowel cancer showed that two doses of aspirin a day over two years reduced the occurrence of the cancer by 63%.  Additionally, patients taking 600 milligrams of aspirin a day developed 44% fewer tumors than those taking no aspirin.  Some see this study as further evidence that aspirin could help fight other cancers.  Learn more about the study here: http://www.bbc.co.uk/news/health-15475553

Yoga and stretching, which can ease chronic back pain.  A study funded by the National Center for Complementary and Alternative Medicine found that yoga and stretching had similar positive effects on levels of chronic pain.  Sixty percent of participants in a 12-week yoga program reported lower levels of pain, while 46% in 12-week stretching classes felt relief.  Read more about the results here: http://www.foxnews.com/health/2011/10/25/yoga-and-stretching-both-ease-chronic-back-pain/?test=painmgt#ixzz1cD6zvAA1

 Jeers to…

Levy-Izhak Rosenbaum, who pleaded guilty to organ trafficking in the United States.  Rosenbaum received at least $120,000 for each of three illegal kidney transplants he arranged in New Jersey.  According to the prosecution, this is the first conviction under a federal statute banning sales of kidneys by paid donors.  Get more details about the case here: http://www.nytimes.com/2011/10/28/nyregion/guilty-plea-to-kidney-selling-charges.html?_r=1&ref=health

Tanning beds, which increase your risk of cancer.  A 20 year study conducted by researchers at Brigham and Women’s Hospital and Harvard University found that for every four visits a year to a tanning bed, there is a 15% increase in the risk for basal and squamos cell carcinoma and an 11% increase in the risk for melanoma.  The study also found that the younger the user of the bed, the higher the risk of cancer.  Read more about the study here: http://www.latimes.com/health/boostershots/la-heb-tanning-booth-skin-cancer-melanoma-basal-squamous-cell-20111025,0,2064749.story

By Laura Jungreis

5 Ways To Make The Most Out Of Your Workout

We all want to look and feel good. It keeps us happy and allows us to feel confident in our own skin. But let’s be honest, it’s hard to get the time for a six mile run everyday. We have busy schedules and sometimes we can only manage 15 minutes in between lunch and our next class. Here are some tips to make your workout worth it:

1.    Multitask on the treadmill

You don’t have time to do both cardio and weight training, that’s fine, just combine them! According to Michael George, a trainer and the owner for Integrated Motivational Fitness in LA, working out on a treadmill with weights in your hands is an “amazing upper-body challenge that also gets your heart pumping.” Try a 3-5 pound weight, and do minute sets of shoulder presses, bicep curls, tricep extensions, and whatever else you can think of! As you get better, work up to four minute sets or maybe amp up the speed on the treadmill.

2.    Be Intense

If you don’t have that long to work out, don’t wimp out. Hit the intense button! Len Kravitz, PhD and professor of exercise physiology at University of New Mexico in Albuquergue, says it can help you burn an extra 50-150 calories! Remember, the pain is temporary and then you’ll feel great for the rest of the day!

3.    Work it in to your daily life

Are you really booked? Are you the kid who has meetings till midnight and classes all day? All right, maybe you don’t have even 15 minutes to try to work it into your daily routine. Incorporate it into thing you already have to do then. Take the stairs, not the elevator! Housekeeping day? Volunteer to shovel the snow in front of your driveway! Tom Seabourne, Ph.D., exercise physiologist and sports psychologist at Northeast Texas Community College in Mount Pleasant, Texas, says that shoveling snow not only can burn nearly 400 calories per hour but its great for your muscle endurance and power!

4.    Make it fun

Remember back in elementary school the hours spent in your driveway jumping rope? Did you know that this burns around 26 calories per minute and is a great endurance exercise? According to Michael Olajide Jr., former number one world middleweight contender and cofounder/trainer at Aerospace High Performance Center in New York City, this is one the best cardio workouts you can do.  Try doing a basic jump for five minutes, and then jump higher and faster in intervals. What about planning a vacation for the summers. Try kayaking! Rowing power comes straight from your core and is a straight shot for a flatter stomach.

5.    Sprint for the finish

You don’t have time for the slow, long distance running, and anyway, sprinting builds more muscle and endurance!  Intervals should be one of your best friends. When you’re running down the street, try sprinting as you hit every light post. This will give you a good 15-20 second sprint and then enough time to catch your breath.

By Audrey Hart

Taste of Fall: Overnight Pumpkin Oatmeal

Photo: Liz LaBeau

Fall is in full swing, and with that I have another fall-flavored recipe! These overnight pumpkin oats are easy to make, and packed with nutrients, making them the ultimate breakfast. Serve them hot or cold, they are the perfect start to a crisp fall morning.

 

Ingredients

½ c. oats
1 and ½ tbsp. chia seeds
½ tsp. pumpkin pie spice
¾ c. milk (I used almond)
½ tbsp. maple syrup (or sweetener of your choice)
1/3 c. canned pumpkin
 

Directions

Combine oats, chia seeds, and spices in a small bowl. Add milk and syrup, mix until fully incorporated. Add pumpkin, stir until mixed. Place in fridge and let sit overnight. Top with a dollop of yogurt and spices. Enjoy!

By Liz LaBeau

6 Ways to Stop the Sweat

http://slushygutter.blogspot.com

Some of us, myself included, sweat a lot – and not just at the gym where it is socially acceptable. Even mild exercise like walking to class can cause those annoying pit stains, which is pretty embarrassing and not too attractive. Deodorant doesn’t cut it for me; it only fragrances my sweat. Still gross. Luckily, there are other ways to prevent sweating.

1. Relax. Stress and anxiety are big factors in how much we perspire. Try a few relaxation techniques when you’re feeling stressed out. Less stress, less sweat.
2. Watch what you eat. Certain foods can cause excessive sweat, like caffeinated foods and beverages, spicy foods, and foods containing garlic and onions. Avoid these, and drink more water to lower your toxin level.
3. Medicated antiperspirant. This isn’t your regular deodorant. It contains certain chemicals like aluminum chloride that fight against excess perspiration and generally prevent it. Contact your doctor to get this fix, and be sure to also apply a deodorant.
4. Electric Shock. Believe it or not, a little electricity may do the trick. Contact your dermatologist and have them place a low current of electricity to the problematic area. Known as the iontophoresis procedure, it’s a little stronger than a medicated antiperspirant and is safe and painless.
5. Botox. Although the chemical is usually used to give you bigger lips or a tighter face, it also can prevent perspiration. Botox blocks the nerves that trigger sweating, and has recently been found to be an effective way to decrease sweat. This fix is slightly painful.
6. Surgery. This is a pretty intense method, so it should only be considered for serious sweat-ers. If none of the previously mentioned methods work, removal of the sweat glands in the area will.

By Aisling Williams

kale-chopped

Photo: http://blog.mysanantonio.com