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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

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

• 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

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

Photo: http://www.socialtikmag.com

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

http://www.thefamilytravelblog.com

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

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

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

Photo: http://coffee-people-info-guidesntips.blogspot.com

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