Thanksgiving foods good for the face

Yannique Benitez, beat blogger

Cranberry sauce and pumpkin pie are essentials at most Thanksgiving dinner tables. But, cranberry and pumpkin are also good for your skin. Many skin care products include these two ingredients because of their vitamin rich and skin-soothing capabilities.

Cranberry provides a high source of anti-oxidants that are anti-cancer and anti-aging agents. The berry is also rich in vitamins A, B and C, folic acid, and fiber that can improve overall health and help rid skin of blemishes and irritation. You can take advantage of these benefits by eating cranberries, drinking cranberry juice, or using cranberry skin care products. The Body Shop’s Merry Cranberry line has an assortment of lotions, lip balms, and body soaps to choose from. For only $5, you can try the Merry Cranberry 3.5 oz. bar soap.

Pumpkin is rich in a multitude of vitamins including A and C and is good for all skin types, including sensitive skin. This natural cleanser has alpha hydoxy acids that moisturize and purify the skin. Check out Philosophy’s 3-in-1 Pumpkin Spice Muffin Shampoo, Shower Gel and Bubble Bath for $16.  Another option is to make a mask using about 2 teaspoons of canned or cooked pumpkin, about one-half teaspoon of honey, and one-quarter teaspoon of milk. After you mix the ingredients together, place the mixture on your face and allow the mask to set for about 15 minutes. Finish by rinsing your face clean for a radiant complexion. Happy Thanksgiving!

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Yannique Benitez is a senior magazine journalism major with a minor in history. She has written for on-campus publications like Equal Time and has interned at HBO and ThisOldHouse.com. Benitez is interested in investigating new products and procedures for beauty and skin car

Diet tips to improve your mood

Kate Morin, beat blogger

There comes a time every fall where everyone has just had enough of school. We are worn out, stressed out, burnt out, and far from happy. It always seems to happen right around Thanksgiving break — the point where you still have days of class and time to pass at school, its close enough you can taste the freedom and start planning your trip home, but not close enough to completely detach.

When school and life is stressing you out, and you just can’t seem to kick the blues, try these diet-changing tips to improve your mood. The secret? Level out your blood sugar and your mood will follow:

Eat every 4 to 5 hours: Eating through the day gives your body a constant source of fuel and will keep your blood sugar levels more steady.

Avoid refined carbohydrates: Avoid concentrated sources of sugar like soda, candy, and fruit juice. These create huge spikes and dips in your blood sugar, which is what causes you to feel cranky and tired. Also keep in mind that although refined, white starch like white bread, crackers, bagels, and rice don’t naturally contain sugar, when your body breaks down the starch, it quickly turns into sugar and has the same effect as concentrated sugars. The solution? Eat high-quality carbohydrates like vegetables, fruit, beans, peas, brown/ wild rice, oatmeal, and whole-wheat bread products.

Add soluble fiber into your diet: Foods rich in soluble fiber can slow down how fast your body absorbs sugar. This can lower your blood sugar and reduce mood swings. Some good foods with soluble fiber are oats, brown rice, apples, pears, strawberries, oranges, sweet potatoes, carrots, peas, and beans.

Omega-3 fats: This one isn’t 100% proven yet, but lots of work is being done to suggest that omega-3 fatty acids can improve mental performance. It is believed that Omega-3s can be mood lifting and possibly alleviate depression. Omega-3s can be found in fish (salmon, in particular), flaxseed (often found in multi-grain breads), canola oil, and nuts.

Folic acid and Vitamin B12: Studies show that low blood levels of these vitamins are linked to depression. Again, not 100 percent proven, but some scientists think that folic acid and B12 help your body create serotonin, one neurotransmitter that helps normalize mood. Food rich in folate include fortified whole-grain breakfast cereals, oatmeal, soybeans, beets, broccoli, sunflower seeds, and oranges. For B12, try shellfish, wild salmon (fresh or canned), fortified whole-grain cereal, low-fat yogurt, milk, or eggs.

Vitamin D: Studies show that Vitamin D can help relieve mood disorders by increasing levels of serotonin in your brain. This one is ESPECIALLY important as we make our way from fall to winter because it is particularly effective in helping seasonal depression (Seasonal Affective Disorder or SAD), or what we might call the “winter blues.” Foods to try: fish, milk, fortified soy milk, and egg yolks. The best way to get Vitamin D is through daily supplements. Fun fact: Sunlight actually helps your body absorb Vitamin D!

For more information, check out this article from MSNBC!

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Kate Morin is a junior magazine journalism major, with minors in hospitality management and English and textual studies. She also writes for the print version of What the Health. Morin loves spending her free time cooking, traveling, and writing all about it.

Food allergies forced me to eat healthy

Jessica Scicchitano, beat blogger

Ironically, something I’ve never talked about on this blog is how passionate I feel about food.  Yes, by passionate I mean intense cravings or fantasizing about my next chow session.  In reality, I’m talking about my dedication to the politics of nutrition and keeping anyone who will listen aware of how we “should” be eating.

Going through adolescence is difficult, right?  With my pervasive food allergies, itwas as if I was branded a “weirdo” eating anywhere but my home.  I would try to eat what the other kids did, and instead of playing afterward I was in the bathroom for an hour.   By middle school, my vision on what I could and couldn’t have was pretty clear.  I would bring a bag of things I could eat to my friends’ sleepovers or birthday parties.  Rather than induce sympathy, I would get a lot of strange looks.

“An oat bagel? That’s really weird.”

“Why do you have a piece of cheese in a plastic bag?”

“Doesn’t it kill you to be missing pizza/cake/enter in tasty but unhealthy treat?”

Having such a strict diet was annoying, and at times humiliating, but something it forced me to do was actually READ THE INGREDIENTS of what I’m putting in my body.  Sure, I had to suffer some painful consequences to come to terms with a pure and natural way of eating.  For those who have never had such a harsh reality check, what is stopping them from eating chips with a 20-line ingredient list?

The best answer I have is your health.  While the soda or fast food meals may not bother you now, do you really want to be ingesting unpronounceable chemicals for the rest of your life?  There are many health epidemics rising in this country, and only a glance at food label can prevent you from joining that statistic.  I promise, it’s still fun to eat, and eat right.

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Jessica Scicchitano is three semesters away from reaching bachelor degree-dom and free-dom.  She majors in English and textual studies and spends her spare time enveloped in food, fashion, and writing.  She also just finished an internship at the Post Standard newspaper. On campus, you will most likely find her eating sushi, reading intensely, or soaking up each moment of the sun left until winter break. You can email her at jjscicch@syr.edu.

Just keep swimming

Laura Reginelli, beat blogger

For as long as I can remember swimming had been a part of my life. I spent nine years of my life competitively swimming.It wasn’t until this past summer that I stumbled upon it. While interning in New York City, I walked past the NYU pool everyday on my way to the gym. I’d glance down into the gleaming water and remember my love for the water. I instantly picked up the phone and had my father rummage through my room to ship me swimsuits and my cap and goggles.

For the rest of the summer I swam on a weekly basis. Swimming had always been a way for me to relax in that I could be alone with my thoughts for a whole practice. Not only was it a way for me to relax me mind, but I also was able to relax my muscles from the cardio and weights that I had became acquainted to.

No matter what your skill level is, swimming is a great way to burn calories and sculpt muscle. According to livestrong.com, you can burn up to anywhere from 218 to 272 calories in a 30 minute workout. So grab your swimsuit and take a dive in whether it’s at the Women’s Building or Webster Pool in Archbold.

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Laura Reginelli is a junior public relations and finance dual major. She interned last summer at Bloomberg L.P. and spent her summer after freshman year studying abroad in Florence, Italy. Laura has a dedicated interest in exercise, traveling, and communications.

Beat the Thanskgiving bulge

Valentina Palladino, beat blogger

It’s almost that time of the year again —the holiday notorious for delicious, rich, and vast amounts of food, which have the power to put even grown men to sleep, is creeping around the corner. Thanksgiving gives us all a welcome break from school and a meal to match this time to “let go” and relax. Of course, after multiple plates of turkey, stuffing, and brown-sugar coated sweet potatoes and an unhealthy amount of pies and sweets, things may start to get uncomfortable — especially around the waistline. Still want to maintain your figure after a day of intensive eating? We’ve got tricks and tips to help you do that in Your Wellness M.A.P to Beating the Thanksgiving Bulge!

Meals
Resist the dark side. The centerpiece of almost all American Thanksgiving meals is the turkey, so it’s important that when you cook and eat that bird, you do so wisely. When cooking the turkey, stay away from any kind of deep frying method and instead roast or bake it. Then when the glorious meal comes along for all to enjoy, make the healthier decision and opt for white meat as opposed to dark meat. Dark meat has about 15% more calories and 30%-40% more fat than white meat. Also, white meat is full of potassium, iron, zinc, and B vitamins and eating it increases your satiety, making the full feeling in your stomach last longer.

Attention!
No starving for turkey! Not eating in preparation for that huge family dinner you may be having is not the way to go. Eat normally or in smaller portions. Chances are that if you starve yourself, you’ll pounce once dinner is served. Eat breakfast (even if it’s small), a portion-controlled lunch, and a small snack before the holiday feast if you’re still hungry.

Practices
Forsaking your fitness, family and friends. Just because it’s a holiday doesn’t mean you should forsake your fitness routine. Exercising even a little bit, maybe not 100% of what you normally do in a day, can help burn extra calories and aid in digestion. So while you’re watching that football game, do some simple exercises in the house, or better yet, get outside if the weather’s nice and play football with your family. Also, at the end of this sleepy dining day, you may be tempted in the days afterward to give into the temptations of leftovers. Why not get rid of that temptation all together? It’s the holidays, so give back to your family and friends by giving them the leftovers to take home.

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Valentina Palladino is a freshman in the S.I. Newhouse School of Public Communications and hopes to major in magazine journalism and English & textual studies. She was the editor-in-chief of her high school’s newspaper and worked for two of her hometown’s local newspapers as a contributing writer. When not writing, Valentina loves theatre, both performing and backstage work, eating her family’s authentic Italian food and, most of all, traveling.

Have a wellness question you’d like a MAP for? Contact Valentina Palladino at vlpallad@syr.edu with questions, comments, or suggestions.We

Nail care to wear

Yannique Benitez

Many women buy an assortment of products to achieve a trim figure, beautiful hair, and glowing skin. But don’t forget about your nails. They need the same amount of attention and care you put into making the rest of your body beautiful. Here are some nail care tips for a beautiful manicure:

* First, say goodbye to acrylic! If you love the look of longer nails with beautiful hand painted or airbrushed designs and shiny polish, consider the drawbacks. It takes a long time to remove acrylic (about an hour) and your nails become extremely weak. You may get happy your nails have grown longer since the initial acrylic was put on, but they also become paper thin.

*Know you can do it yourself. There is no need to go to the nail salon for gorgeous nails. You’ll save yourself money and you even could avoid exposing yourself to unsanitary conditions.

*Pick out your favorite nail polish colors. Reds and pinks are usually safe bets but some trendy colors this season include jewel tones in purples, dark blues and metallics.

* Start getting creative. You can make great designs on your nails with the help of products like Sally Hansen Nail Art Pens and even toothpicks! You can dip the end of a toothpick or even the end of a hair pin into nail polish and create different shapes and patterns.  Polka dots are easy but you can also practice making flowers or abstract designs.

*Finish off with a clear top coat to protect all of your hard work and then marvel at your talent.

Yannique Benitez is a senior magazine journalism major with a minor in history. She has written for on-campus publications like Equal Time and has interned at HBO and ThisOldHouse.com. Benitez is interested in investigating new products and procedures for beauty and skin car

Healthy, homemade vinaigrettes

Kate Morin, beat blogger

Salad is always the default “healthy choice” at restaurants, in dining halls, and at home. People tend to think that because the base of salads is leafy green lettuce that they must be healthy. But just because  a salad starts with a healthy portion of lettuce or spinach or other leafy vegetables, doesn’t make them automatically healthy. Most bottled salad dressings have more than 100 calories per 2 tablespoons, and more than 10g of fat! By making your own dressings, you can control the calories and fat plus you get to make your dressing taste exactly the way you want it!

To make a basic vinaigrette, all you need is vinegar, oil, salt, pepper, and sometimes mustard. Most vinaigrettes use a ratio of three parts oil to one part vinegar, but you can change this a little if you like a little more vinegar, etc. Here is a simple recipe for basic vinaigrette, and some suggestions on different variations:

Basic Vinaigrette (reprinted from Everyday Food)

¼ cup white wine vinegar

1 tbsp Dijon mustard

¼ tsp salt

½ tsp pepper

Pinch of sugar, or drizzle of honey

¾ cup extra-virgin olive oil

In a small bowl, whisk together the vinegar, mustard, salt, pepper, and sugar. Then, slowly add the oilve oil, whisking constantly as you add it. This will make an emulsion, and will prevent the dressing from separating. If you don’t have a whisk, try shaking the ingredients in a jar, or mixing them in a blender.

For Garlic Vinaigrette: add ½ a clove of crushed garlic

For Balsamic Vinaigrette: substitute balsamic vinegar for the white wine vinegar.

For Lemon Vinaigrette: use fresh lemon juice instead of vinegar.

For Parmesan Vinaigrette: add ½ cup finely grated Parmesan.

For Herb Vinaigrette: add 2 tbsp chopped of your favorite herb– thyme, tarragon, and oregano work really well!

For Blue Cheese Dressing: add ¼ – ½ cup of any blue cheese.

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Kate Morin is a junior magazine journalism major, with minors in hospitality management and English and textual studies. She also writes for the print version of What the Health. Morin loves spending her free time cooking, traveling, and writing all about it.

Go ahead and smile

Kimberly Caruba, beat blogger

When you are having a bad day and it seems to only be getting worse, it is really easy to blame all of your misfortune upon yourself. From the lousy grade you got on your last exam, to your inability to memorize your Italian vocabulary for the test the next day, when things go wrong people find it easy to blame everything on themselves. In situations like these, know that God does not have a vendetta against you, no one is out to get you, and you are not the most worthless being on the face of the planet — you are simply having a bad day.

It is a lack of self-confidence that is making your day go from bad to down right awful. I’m not saying that you couldn’t have done something to help your situation, but rather, that some things are out of your control.  In dire situations like these, one needs to KNOW that they will pull through and that things will take a turn for the better. To put some self-confidence back into your miserable day, take this simple piece of advice: smile.

Scientists have found that the simple act of smiling can do wonders for the average individual, especially, those having a rough day. They found that subjects who constantly came in contact with negative feedback, but were instructed to keep a smile on their face as much as possible, rated their day more enjoyable than individuals who went through their day with sad facial expressions and were constantly given compliments. How is it that a smile can do so much?

Someone who is constantly smiling, even when faced with difficult obstacles, has more hope. The answer is simple — smiling increases confidence. Think about the most confident person that you know. Does that individual strike you as a happy or a sad person? More times than not, they are a happy person. Why? Because they have so much to be happy about!

Times might be rough, but in the end you CAN do it. So why let a little misfortune spoil your day? In addition, smiling and being positive makes others around you believe in you too and makes your more likeable. Being liked by others is an easy confidence-booster. The simple act of smiling brings great things.

In the beginning, your smile might feel forced and even fake, but if you are having a hard time, don’t give up on your pearly whites too soon. If you follow through, by the end of the day, you will have forgotten what your morning woes had been.

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Kimberly Caruba is a freshman broadcast journalism major. Caruba also writes for The Student Voice, volunteers at WAER radio, and is a part of Citrus TV. She will break the “Mental Block” every Thursday with tips on how to improve your mental health, friendships, and relieve stress.Men

Sunshine: the good-mood mechanism

Jessica Scicchitano, beat blogger

A favorite pastime of mine is sunbathing (as many of you may already know from reading my What the Health! bio). Sticking my face in therapeutic-grade sunshine is a good-mood mechanism that I’ve used for years.  This weekend, with my laptop in tow, I headed out on to my porch for one of the last days of crisp weather most of us will be seeing for a while.  It was such a remarkable day, and I was content in simply breathing.

The previous night, ambulances had been parked at my home to snatch my next door neighbor and rescue them from impending doom.  Thinking positively of the situation, I tried to brush it off as a minor accident, completely fixable at best.

As I sat down, ready to type, I noticed two women hugging in his driveway whom I had never seen before.  After squinting my eyes and blocking out the traffic, I realized I heard them talking about a funeral.

This concept isn’t something I’ve first thought of, but I have always found it funny that each of us can be in our own beautiful bubble, when only a few steps away a tragedy can occur.  I recall a piece of literature that mimics this type of situation – How can the sun beam, birds chirp, and the wind feel so perfect when everyday life can be so sour?  How dare Mother Nature flash her beauty while such sadness is in the air?

Hopefully tragedy, for everyone is few and far between, but whether you feel wonderful or miserable, it is still important to envelope yourself in sunshine once in a while.  You may feel betrayed by the weather for being so happy when you’re not, but maybe she is just giving you a little coaxing.

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Jessica Scicchitano is three semesters away from reaching bachelor degree-dom and free-dom.  She majors in English and textual studies and spends her spare time enveloped in food, fashion, and writing.  She also just finished an internship at the Post Standard newspaper. On campus, you will most likely find her eating sushi, reading intensely, or soaking up each moment of the sun left until winter break. You can email her at jjscicch@syr.edu.

Create a cozy, comfortable “safe place”

Kimberly Caruba, beat blogger

As the holiday season approaches and students begin to count down the days until they travel home once more, it seems more difficult to find things to smile about. It is a little bit ironic since the holiday season is supposed to bring joy, fun, and good times to all. But in the eyes of college students the end of the semester means trudging through snow, bone-chilling weather, and a suffocating workload. When things begin to mount against you, the best advice I can give is to simply make yourself a “safe place.”

My safe place is a location that I can go to that provides me with comfort and reinvigorates me so that I can get the tasks before me completed. For me, my dorm room, specifically my bed, is my safe place. Every morning I make my bed, not because it looks nice or because it “feels better,” but because my bed is my safe place. It relaxes me to come home and see my bed warm, comfortable, and waiting for me. It’s comforting to know that when I come home every day, I can snuggle up under my covers, grab my laptop, and get to work with comfort and support (squishy as it might be) all around me.

When designating your safe place, don’t think that it has to be your bed. A safe place can be in a private location or in the middle of the Quad (not recommended when it is so cold, but that’s your prerogative). The point of a safe place is to have a destination where you can go to get work done and have a happiness boost. This location can be a certain table at the library, a building on campus, or having a cup of coffee at your favorite table at the student center. In the end, your safe place is somewhere that will make you smile.

Throughout the years, the transition from fall to winter has always been a hard one for me. It seems as though every November and December is a stressful period in my life. It doesn’t help that the sun seems to shine less often and that the amount of daylight becomes so scarce (causing even more stress as time seems to decrease). The one thing that has always been able to get me through is designating a safe place for myself. I hope that finding that special location will be as helpful to you as it has been for me.

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Kimberly Caruba is a freshman broadcast journalism major. Caruba also writes for The Student Voice, volunteers at WAER radio, and is a part of Citrus TV. She will break the “Mental Block” every Thursday with tips on how to improve your mental health, friendships, and relieve stress.

Tip-top shape tummies

Laura Reginelli, beat blogger

Problem areas. We all have them, even if they are minuscule and unnoticeable to others. They wear us down and shape our workouts. One common area that drives the female population mad is the stomach region. We are constantly bombarded with images of stars with flat stomachs and fitness magazines showcasing perfectly sculpted abdominal muscles. Let’s just say Photoshop can do wonders and it’s the model’s job to look good and be in shape. But for those who are still seeking the “perfect” stomach, give these simple exercises a try!

1. Crunches and planks. One of my personal favorites that I worked into my routine this summer. Start by doing 50 crunches and then holding a plank for 20 seconds. From there, repeat this exercise but work the crunches down by 10 each interval. This will work both your abdominals and legs all in one great exercise.

2. Grab a partner! My best friend introduced me to this exercise as a freshman and it still seems to be one of the most challenging that I have ever encountered. Lay down on your back as your partner stands behind your head. Hold on to his or her legs and then lift yours all the way up. Your partner should then push your legs back down, switching the direction as he or she pleases. Try to do 30 reps of these and work your way up as your muscles become stronger. You will feel this both in your abdominal and oblique muscles.

3. Use a medicine ball. Make sure to choose an appropriate size medicine ball for the next move. This final exercise also requires the help of a partner. Both individuals should get in sit-up position but face each other so your feet are almost touching.While doing sit-ups, simultaneously pass the medicine ball back and forth. This exercise will provide you with a two-for-one effect by working both your abdominals and arms.

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Our abdominal muscles tend to place an added stress on our workout regiments. Dedicating a portion of our time to simple, effective exercises will help melt your worries away. So don’t dwell on those magazine covers any longer, take action by hitting the mats!

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Laura Reginelli is a junior public relations and finance dual major. She interned last summer at Bloomberg L.P. and spent her summer after freshman year studying abroad in Florence, Italy. Laura has a dedicated interest in exercise, traveling and communications.

Squash calories and carbs

Replace pasta with seasonal spaghetti squash

Kate Morin, beat blogger

There are few better comfort foods than a hearty bowl of pasta, with some sort of thick sauce and fresh grated cheese on top. But more often than not that bowl of pasta is packed with unnecessary calories and carbs.

A great alternative to carb-heavy pasta is spaghetti squash. This is a variety of winter squash that is usually  deep yellow or light orange in color. When raw, the flesh is solid and similar to the flesh of other types of squash. However, after it is cooked, the flesh easily breaks up into small strands that resemble spaghetti, hence its name.

While a bowl of traditional spaghetti and meatballs can set you back between 700 and 1200 calories, a bowl of spaghetti squash with meat sauce is much healthier at about 300-450 calories. Here is a recipe for spaghetti squash with meat sauce that is just as comforting as a bowl of traditional pasta, but will save you a few hundred calories:

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Spaghetti Squash with Meat Sauce — serves 2-3

Ingredients

1 medium spaghetti squash

1 lb. Ground turkey

1 jar tomato sauce or home made sauce

Fresh grated Parmesan cheese

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Directions

1. Preheat oven to 375.

2. Halve squash lengthwise and remove the seeds.

3. Brush or drizzle the cut sides with olive oil, and sprinkle with salt and pepper.

4. Bake, cut-side down on a baking sheet until tender, about 1 hour.

5. While the squash is baking, brown the turkey meat in a pan. Heat about 1 tbsp of olive oil in a large pan.

6. Saute the meat until brown. Drain any excess fat.

7. Add about 2 cups of your favorite basic jarred tomato sauce or homemade tomato sauce. Let simmer.

8. Hold the squash in a towel and, using a fork, gently pull at the flesh and place the spaghetti-like strands in a dish.

9. Add the squash to the saucepan, and heat through.

10. Serve topped with fresh grated Parmesan cheese, and enjoy!

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Kate Morin is a junior magazine journalism major, with minors in hospitality management and English and textual studies. She also writes for the print version of What the Health. Morin loves spending her free time cooking, traveling, and writing all about it.

Soothing effects of Shea Butter

Yannique Benitez, beat blogger

Shea Butter is a natural ingredient derived from nuts in Karite trees in tropical regions of West Africa. This ingredient is a vitamin rich fatty acid that is highly moisturizing and can be used for dry skin, brittle hair, and razor, sun and windburns

Be sure to look for this substance in body and face crèmes. In most drugstore products, Shea Butter is refined to be white and odorless. If you are able to get your hands on raw Shea Butter, perhaps at a whole foods store, look for a beige or yellow color. It will also have a slight nutty smell and will be a creamy solid at room temperature.

Another option is to lather up with a soap or body wash containing Shea Butter. These soaps are useful during the wintertime when dry skin is a problem. Shea Butter extract has non-saponifiable components that are not fully integrated into the soap and remain as oil remnants that lock in moisture for softer and smoother skin. Companies like Bath & Body Works make soaps with Shea Butter, but you can also find soaps under $3 online on sites like Drugstore.com.  Olay Ultra Moisture Body Wash with Shea Butter is another option for about $5. In addition, dry and damaged hair can also benefit from Shea Butter and conditioners like Organix Smoothing Shea Butter Conditioner will be kind to your hair and wallet for about $7.

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Yannique Benitez is a senior magazine journalism major with a minor in history. She has written for on-campus publications like Equal Time and has interned at HBO and ThisOldHouse.com. Benitez is interested in investigating new products and procedures for beauty and skin care.

Do you have the “D”?

Valentina Palladino, beat blogger

Your body could be lagging behind in a very important area and you may not even know it. Vitamin D deficiency is characterized by a lack of sufficient levels of vitamin D (Cholecalciferol) in the body and can be related to other diseases such as heart disease, stroke, depression, osteoporosis, diabetes, and even cancer. A fat-soluble substance, vitamin D is stored in the body’s fatty issue and is integral to calcium absorption and maintaining the correct balance of calcium and phosphorous in the bloodstream. Most people do not know much about this v itam in, however this will be no more with the help of Your Wellness M.A.P to Digesting Vitamin D!

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Meals
“D” is for Dairy. So many everyday dairy products have high amounts of vitamin D, making it quick and easy for one to get his or her daily dosage. Products like cheese, butter, cream, and fortified milk (all milk in the United States is fortified with vitamin D) are all tasty outlets for vitamin D consumption. Many of them also provide calcium, which is the perfect pairing for vitamin D efficiency. Other foods that have good vitamin D levels are fish, oysters, and fortified cereals.

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Attention!
“There’s a crisis of vitamin D deficiency, so you can never have too much vitamin D.” In actuality, too much vitamin D can have a negative effect. Too much can rob your bones of calcium instead of helping them absorb it. In turn, that calcium is transferred to your heart and lungs, slowing their functions and putting your body at risk. According to the National Institute of Health, the daily recommended amount of vitamin D for males and females between ages 19-50 is 5 micrograms, so keep that in mind when you’re watching your intake.

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Practices
See yourself in the perfect (sun) light. Vitamin D is often referred to as the “sunshine vitamin,” for the optimum daily dosage can be acquired through exposure to sunlight. However, by no means should one go overboard and spend hours unprotected in the sun. In fact, it takes a mere 15 minutes for light-skinned people, and 40 minutes for darker individuals, to acquire the recommended daily dose of vitamin D. Now that winter is settling in and many won’t be able to go out for this regular sun exposure, it is recommended that one take a daily multivitamin (preferably one with fish oil) and a vitamin D supplement each day in order to fill in those nutritional gaps as well as the vitamin D gap left by the lack of sunlight exposure. Also, it may be beneficial to go for a blood test and ask to check for vitamin D levels, to make sure your body isn’t suffering from a deficiency.

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Valentina Palladino is a freshman in the S.I. Newhouse School of Public Communications and hopes to major in magazine journalism and English & textual studies. She was the editor-in-chief of her high school’s newspaper and worked for two of her hometown’s local newspapers as a contributing writer. When not writing, Valentina loves theater, both performing and backstage work, eating her family’s authentic Italian food and, most of all, traveling.

Have a wellness question you’d like a MAP for? Contact Valentina Palladino at vlpallad@syr.edu with questions, comments, or suggestions.

I got the FEVER…

Jessica Scicchitano, beat blogger

Fever: an abnormal condition of the body, characterized in undue rise in temperature, quickening of the pulse, and disturbance of various body functions.

Over the past few weeks, I’d imagine I wasn’t the only one to have suffered this ailment.  While stuck home, waking up in my damp clothes and feeling slightly delirious, I began to think about what a fever represents outside of shaking and the ability to sleep for hours (and hours and hours…)

On dictionary.com fever is also defined as “intense nervous excitement.”  I also went as far as to download Peggy Lee’s “Fever,” characterized by the line:

“they give you fever when you kiss them, fever if you live you learn, fever till your sizzlin’, but what a lovely way to burn.”

School has the ability to strip, or more appropriately burn, our senses to the bottom as we become a shell of our creative selves.  I found myself puttering around my house with the desire to display “fever” in my relationships, my artistic endeavors, exhibiting a craving to create that nervousness that we lose touch with while buried in assignments and tests.

Generally we think of the term “fever” as negative, but as Peggy Lee murmurs, it can be quite the opposite. I find an intense comfort in the idea of being raw, heightened, and warm with passion.  It reminds me that I am an entity outside of the everyday hustle and bustle of obligatory life.

I refuse to allow that “fever” to leave me.  There comes a point where we must put aside our work to focus on our most secretive and personal notions, before we grow cold — just in time for winter.

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Jessica Scicchitano is three semesters away from reaching bachelor degree-dom and free-dom.  She majors in English and textual studies and spends her spare time enveloped in food, fashion, and writing.  She also just finished an internship at the Post Standard newspaper. On campus, you will most likely find her eating sushi, reading intensely, or soaking up each moment of the sun left until winter break. You can email her at jjscicch@syr.edu.

Source: Fever definition from dictionary.com

How to let go of a love without losing self-confidence

Kimberly Caruba, beat blogger

The term “self-confidence” is really a misnomer; having confidence in one’s self is not just for that individual. Being confident is not just about believing that you possess the abilities to accomplish your goals, that you are a worthy person, and that people will like you if they get to know you. “Self-confidence” is also about being strong for your family, your friends, and even your acquaintances. It is about giving off an energy that you can do anything through which you also give confidence to those around you.

I went home for the first time last weekend and it really blew me away how fast things can change. I’ve been away from home for two months, but it really felt like I had been gone years. A new building was erected while I was gone, rules had changed at my old high school, and self-confidence had evaporated in a great friend of mine at work.

It was seeing that friend again — a person I truly believe to be a beautiful, amazing person — and noticing how little self-confidence was left in her after her awful boyfriend (or ex I should say) treated her badly and left her once again, that made me really begin to think about what having self-confidence means.

You know those on-again, off-again couples? The ones where the girl treats her man so well: taking care of him, standing up for him, putting up with him, and yet when something doesn’t go his way, he picks up and leaves? The kind where it hurts you to watch the girl go through so much pain over a guy that doesn’t treat her the way she deserves? (And hey, this can go both ways — men can be treated like crap by their girls too.) Well, that’s the kind of relationship that my friend was in, and it hurt me to see her go through a relationship where I knew that she wasn’t being treated right, but now it hurts me even more to see how sad she is that the jerk is gone. All I could do was stand there and wonder why? Why is she so upset? But when I really stopped to think about it, I knew why. I knew because I had felt that way before, too.

She feels so sad, not only over all of the memories of good times that they had, over losing a second family, but also because she doesn’t have any self-confidence. The loss of such a big part of her life, the loss of having that person who is supposed to make her feel beautiful, and feel happy is so painful. It is also a huge blow to her confidence.

Watching my friend, I realized that the reason we hold on to people who treat us badly, the reason why we can even be sad to watch them go, is because in the back of our minds we worry that we really deserve to be treated badly, to be alone. We lack the self-confidence that we can pick up the pieces and start over again.

In reality, having self-confidence is obviously important to have in general, but it’s a saving grace when it comes to hard times like these. My friend is not the only one in pain. I’m in pain watching her be sad, her co-workers are in pain for her, and so is her family. Self-confidence is being strong for your family too. In a situation like this, if I would have come home to find that he had left her again and she was happy, and knew that it was for the better, I would feel so good. I would feel confident too because I would know what great things are in store for her. I would know that if I were ever in a situation like hers, I would be able to get through it just fine too.

I hope that my friend soon realizes how great she is, and that she gains enough self-confidence so that she will not go back to him, or enter a relationship with anyone who doesn’t treat her like the beautiful girl that she is. Next time you start to doubt yourself, don’t. Being confident isn’t just about you; it’s about all those around you too.

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Kimberly Caruba is a freshman broadcast journalism major. Caruba also writes for The Student Voice, volunteers at WAER radio, and is a part of Citrus TV. She will break the “Mental Block” every Thursday with tips on how to improve your mental health, friendships, and relieve stress.Men

Encouragement booster

6 reasons to get back to the gym (and love it)!

Laura Reginelli, beat blogger

It’s getting to that time of year again. The class work is piled on, extracurricular activities are in full throttle, and sleep is becoming a distant memory. I will be the first to admit that my gym hours begin to lag when mid-semester rolls around. So if you’re feeling the stress and need a quick reason to get back to your workout regiment keep reading.

1. When life gets chaotic, falling out of the loop with friends seems to happen. So what better way to catch up with your friends than by working out together.

2. As great as workout buddies are, sometimes a solo workout is just what the doctor calls for. Hitting the gym alone allows you time to think, plan, and get away from the daily stresses.

3. Everyone knows when that time of the month rolls around the last thing we feel like doing is heading to the gym; however to much disbelief, working out has been said to soothe period pains.

4. One word: Relax. Working out sets time aside from the chaos that we know as life to relax and take a breather.

5. It’s formal season and that means scheduling gym time somewhere, somehow into our hectic schedules. A few hours of cardio to look fit in that formal dress? It’s a deal.

6. The health benefits are abundant. Working out will give you a stronger body and heart, extend your life, and keep your body at a healthy weight.  What more could you ask for?

We may be half way done with the semester but it’s never too late to get back into the gym and start working out toward a healthier you. So when you get a little down time and are in need of a boost, just turn to one of these simple reasons!

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Laura Reginelli is a junior public relations and finance dual major. She interned last summer at Bloomberg L.P. and spent her summer after freshman year studying abroad in Florence, Italy. Laura has a dedicated interest in exercise, traveling and communications.

3 tips to stay focused, up efficiency

Claire Xi Chen, beat blogger

Well, admit it! We aren’t always at our best. Everybody has to go through the ebbs and flows of a typical day in life. Sometimes, even with routines like morning coffee runs, mid-afternoon tea breaks, and late night energy boosts, our minds still aren’t quite tuned to their sharpest when we need them the most. But we can’t just let it flow and place our working efficiency at stake. Here are the three “P“s that will help you focus on the right moments of your day…

Put a smile on

Mood and mind go hand in hand. Keep up the positive attitude, and take a deep breath at the inevitable moments when the smile is not around! Oxygen feeds our brain cells and does wonder to our mood and mental sharpness. Once happily “fed,” the brain cells will work on reconnecting with each other and lighting up our brilliant and bountiful minds.

Plan ahead

It may sound cliché, but good planning earns you all the good luck. Schedule your in-between class time. List priorities and think before you act so that you know which tasks are most important. If the less important stuff doesn’t get accomplished, take it easy — tomorrow’s a brand new day.

Play hard

Take time out to free your mind and let it wander! (You all know how that works.) The idea that things will be better off if you manage to use up every single second of your life to work can only end up being counterproductive. Your body is not a perpetual motion machine. The important thing is to make sure your axes are sharp before you walk into the forest.

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Claire Xi Chen is a biology major doing her graduate studies at SU. She grew up in Tianjin, China. Here in the U.S., she finds the multicultural dynamics quite nurturing. Writing has always been one of Claire’s greatest passions.

Flu-fighting foods

What to eat (or avoid) when you’re down with the crud

Kate Morin, beat blogger

The inevitable has happened, and I have caught what seems to be the flu. I have been quarantined to my bedroom for the last 24 hours, freezing cold, then burning hot, falling asleep constantly, barely able to get out of bed. The last thing I want to do is eat, but, everyone keeps telling me it is really important to eat something to keep my energy up. The idea of eating anything is repulsing to me, so I figured if I have to eat something, I’m going to avoid the things that might make me feel sicker, and choose something that might actually make me feel better.

Tips for staying healthy

Drink plenty of liquids: Water, juices, and ginger ale are the best.

Get as much nutritional value from your foods as you can: G citrus fruits, bananas, chicken and/or vegetable soups, lean proteins (chicken, fish, green vegetables, soy products), bland foods like whole wheat toast — with NO butter.

Get lots of sleep: The more rest you get, the more energy your body has to spend on fighting the virus. If you feel sick, and you feel like you could sleep — do  it.

Foods to avoid

Junk food: anything that has little nutritional value. Avoid candy, soda, chips, etc. These products are empty calories, plus the extra sugar and grease is hard to digest and will wear your body out further.

Alcohol, coffee, tea: All three lead to dehydration, something you want to combat when sick– not contribute to. I know its a common thought that tea will help when you are sick, which can be true for colds, but not for the flu. However, if you do decide to have some tea, be sure to drink an equal amount of water to keep your hydration levels up.

Fried foods and spicy foods: Fried foods are hard for your body to digest, and are often filled with empty calories. Spicy foods can be good to clear up congestion, but if you have having any stomach troubles, avoid these foods.

Cheese, milk, butter, and other dairy products: These can also be hard to digest, but they also can make the mucus in the nose and throat thicker, which 1. Gives the virus a better breeding ground, and 2. Makes your runny nose, sore throat, and cough even worse.

Excessive salt: salt dehydrates your body– try to avoid it in large amounts.

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Kate Morin is a junior magazine journalism major, with minors in hospitality management and English and textual studies. She also writes for the print version of What the Health. Morin loves spending her free time cooking, traveling, and writing all about it.

Telltale signs of depression

Alison Bryant, beat blogger

We all have days when nothing seems to go right.  A professor hands out a quiz you’re not prepared for.  You left your keys in your dorm and you’re roommate is out for the afternoon.  It starts to pour on your walk home.

Days like this can cause you to feel upset, anti-social, and tired.  But when these empty feelings persist for days or even weeks, you may be suffering from depression.  Symptoms of depression vary in severity, frequency, and duration, according to the National Institute of Mental Health.  They include, but aren’t limited to, the following:

Persistent sad, “empty,” anxious feelings

Feelings of hopelessness and/or pessimism

Irritability, restlessness

Loss of interest in activities or hobbies once pleasurable

Fatigue and decreased energy

Changes in appetite

Persistent aches, pains, headaches, cramps or digestive problems that do not subside, even with treatment

Thoughts of suicide

With these symptoms, you might find it difficult to speak up and ask for help.  However, the best way to address to issue is to seek out professional advice.  Depression is a highly treatable disorder, according to NIMH.  A doctor will diagnose your case and set a proper course of action.  The key is to catch it early so you can get back to feeling like yourself.

Here on campus we are fortunate enough to have access to both Health Services and the Counseling Center.  Both locations house a number of professionals trained and ready to deal with those suffering from depression.  Don’t hesitate to make an appointment.  It’s what they’re there to do.  Call Health Services at (315) 443-9005 or the Counseling Center at (315) 443-4715.

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Alison Bryant lives and plays in Burlington, Vermont. She enjoys writing, yoga, music and being outdoors.

The sensibility of skin care

Valentina Palladino, beat blogger

Young adults suffer from breakouts and other skin maladies all the time due to hormonal, social and environmental factors. They can attack all at once; maybe it’s a breakout one day, then the next day the skin is intensely dry from all the cold weather it has been exposed to.  Whatever it may be, our skin — the body’s first physical defense against all external forces — can get really irritated at times. However, there are some tricks you can try that will help to rejuvenate your skin.  Here’s Your Wellness M.A.P to Better Skin!

Meals

The Triple A Defense: almonds, acerolas and avocados. These foods can work miracles for your skin. A single serving of almonds contains 150% of your daily value of vitamin E, moisturizing the skin and protecting against premature aging and damage. One Acerola cherry has 100% of your daily vitamin C value, an antioxidant that can fight skin damage and prevent the formation of wrinkles. The mother of them all, avocados have the most effective sunscreen benefits and help with the process of collagen production. Collagens toughen skin, allowing for reduced wrinkles and enhanced skin tone. Also, avocados have 27% of your daily value of niacin (vitamin B3), which acts as an anti-inflammatory as it soothes irritated skin. Versatile avocados can be eaten for skin benefits or used as a mask — just rub the meat against cleansed skin for 15-30 minutes, then rinse for beautiful results.

Attention!

Chocolate and other foods cause acne? After conducting extensive research, scientists have found that neither chocolate nor other foods cause acne. What has been proven as one of the leading causes of acne is stress, something that can be huge in the lives of college students. When stressed, the body stimulates the adrenal glands, producing higher levels of hormones, which cause acne breakouts. In addition, stress lowers the body’s immune system, sometimes wounding it up to 40%, leading to the body having no energy to protect itself from disease and acne-causing agents. To avoid stress, try taking some time out of your busy schedule to do something for yourself, whether it’s taking a short nap or listening to music.

FUN FACT: Chocolate actually boosts the brain’s levels of serotonin, a chemical that has a calming effect on the body. So, when consumed wisely, chocolate may reverse stress-induced acne.

Practices

Sunscreen — even sunshine on a cloudy day could be harmful. Sunscreen is not just for those sweltering summer days at the beach, it should be used daily as part of your skin regimen. Sunlight can damage the skin with its UV (ultraviolet) rays, leading to premature aging and DNA mutations in skin cells. To fight these threats, one must choose a sunscreen with the most efficient UVA/UVB coverage. But don’t let the bottles fool you. According to Health Services at the University of New Hampshire, “Most sunscreens that advertise UVA/UVB coverage do not offer adequate UVA protection.” Pick the best sunscreen by looking under the active ingredients for the three key substances that provide the most adequate UVA protection: Zinc Oxide, Titanium Dioxide, and Parsol 1789 (Avobenzone).

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Valentina Palladino is a freshman in the S.I. Newhouse School of Public Communications and hopes to major in magazine journalism and English & textual studies. She was the editor-in-chief of her high school’s newspaper and worked for two of her hometown’s local newspapers as a contributing writer. When not writing, Valentina loves theatre, both performing and backstage work, eating her family’s authentic Italian food and, most of all, traveling.

Have a wellness question you’d like a MAP for? Contact Valentina Palladino at vlpallad@syr.edu with questions, comments, or suggestions.

Tearing down stereotypes

Jessica Scicchitano, beat blogger

I don’t believe any of us have trouble thinking of a time we’ve been verbally tossed around.  It’s interesting — everyone goes through the social trials and tribulations of grade school, but many of us come out unscathed.  So why do some take teasing so personally?

As I’ve mentioned, a friend of mine from LeMoyne College has a severe passion for photography.  The concept of her latest shoot was for her subjects (myself included) to come up with a stereotype or statement made about us that we take to heart, and declare it on a white poster.  The first shot of the photo was simply to hold the sign in a declaratory way, the other, for us to rip it up in frustration.

I thought this “assignment” would be easy for me, considering I am one of those people who did not make light of being made fun of in grade school, or, ever.  I rehashed all of the nasty judgments I’ve heard over the years (sounds fun, right?) and surprisingly could not think of something that still strongly affects my own confidence… until it hit me.

Wait, I’ve taken just about EVERYTHING to heart!  That makes me “sensitive,” too sensitive in the eyes of most.  While it’s one of the most accurate personality observations others have made of me, it is one that still hear regularly, and realized it was what I wanted to publish to the world.

Just a picture, sure.  Method to release tension, definitely.  What others find to be our flaws, we can still remove something positive from.  Sensitive?  I prefer to think alive, connected, or deeply affected.  If we can accept these things, we lose the ability to be teased.  Pretty cool, huh?

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Jessica Scicchitano is three semesters away from reaching bachelor degree-dom and free-dom.  She majors in English and textual studies and spends her spare time enveloped in food, fashion, and writing.  She also just finished an internship at the Post Standard newspaper. On campus, you will most likely find her eating sushi, reading intensely, or soaking up each moment of the sun left until winter break. You can email her at jjscicch@syr.edu.

Photo by Kiss the Light Photography

5 mood-boosting foods, 1 complete meal

Kimberly Caruba, beat blogger

As night comes earlier, days start to look gloomier, and the weather gets wetter it’s hard not to feel your mood go down with the falling temperature. To combat these nasty side effects of the fall and winter seasons, five foods readily available to the average college student may help to boost your mood and make you feel good, even if the weather isn’t so cheerful.

1. Whole Grain Bread – Better than its paler counterparts, whole grain bread contains amino acids that are essential to making sure your brain functions properly. Not only are amino acids important for a healthy brain and proper transmission of messages, but they are also necessary for developing neurotransmitters which control a person’s mood and depression.

2. Bananas – The cheerful color on this fruits peel has a strong correlation to an individual’s mood. Bananas contain magnesium, a lack of which in a person’s diet can wreak havoc on one’s mood. Eating bananas is an easy way to ensure that your magnesium levels do not get out of whack.

3. Milk – This delicious drink contains calcium and tryptophan, which work together to relax and reinvigorate a person’s body. Calcium has the ability to reduce a person’s anxiety and stress level, while tryptophan aids your body’s production of serotonin, which is responsible for a person’s mood. The more serotonin you have, the happier you are going to be. Drinking milk is especially important for those of us that like to sleep in. While you sleep, your body consumes serotonin, and over-sleeping can result in the use of too much serotonin, leaving you deprived of the chemical for your day-to-day activities. Less serotonin during the day means a lower mood. Therefore, drinking milk is a stress reliever and a mood booster all in one!

4. Poultry – These foods are great to consume when you’re feeling overwhelmed and down in the dumps. Poultry contains an important amino acid called tyrosine which is responsible for increasing two neurotransmitters essential to a person’s mood: dopamine and norepinephrine. Psychological studies have shown that dopamine and norepinephrine have strong links to depression. They also play a big part in a person’s reaction time, and level of motivation. Next time you’re feeling groggy and cranky, eat some poultry; it will reduce your stress and increase your energy level.

5. Chocolate – As girls are already well aware, when feeling sad, distraught, or even stressed, chocolate is a never-fail pick-me-upper. Chocolate contains phenylethylamine, which causes the brain to produce serotonin, which, as we have already stated, boosts a person’s mood. Contrary to what people believe, chocolate won’t cause any break-outs, so next time you’re feeling blue, don’t hesitate to reach for that chocolate bar!

Remember these five foods the next time you’re feeling glum, and if you really want a mood booster, eat them all at once! Make yourself a chicken sandwich with whole grain bread, drink a glass of milk, have a banana on the side and a little bar of chocolate for dessert! It’s balanced, and good for your mood too.

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Kimberly Caruba is a freshman broadcast journalism major. Caruba also writes for The Student Voice, volunteers at WAER radio, and is a part of Citrus TV. She will break the “Mental Block” every Thursday with tips on how to improve your mental health, friendships, and relieve stress.

Break the gym routine

New fitness classes available at Campus Fitness Hall

Laura Reginelli, beat blogger

In need of a change of pace or even just a change of scenery from the walls of Archbold Gymnasium? Well look no further than beloved Marshall Street.  This past August, M Street was joined by Campus Fitness Hall, which promotes fitness, wellness, and arts through its programs. The new fitness center offers a wide array of programs in yoga, dance, and martial arts. Classes include Latin Ripo Mix, Belly Dance, Kettlebell Fitness Training, Body-Hot Yoga, and even Competition Karate.

Not quite an expert in these areas or looking for something a bit out of your element? Well have no fear – Campus Fitness Hall has skilled instructors who encourage individuals of all levels to join their classes. While getting a great workout, the instructors will guide you and help teach and refine your techniques as well.

Taking classes at Campus Fitness Hall won’t break the bank either! They offer one class for $15 and 10 classes for $100 as an introductory special. Still on a tight budget? Campus Fitness Hall is willing to work with students to create a package of their own that fits both their physical and monetary needs.

Recently, the fitness center partnered with Syracuse University’s Healthy Monday and Mu Sigma Epsilon to open up their programs to students for free. Dubbed “Salsa Mondays,” students can go in and take the Latin Ripo Mix class for free from 5 to 6 p.m. on Mondays.

Theone Kalkinis, owner of Campus Fitness Hall, also explained another important initiative the fitness center has made. “We are offering free yoga classes for cancer patients. It is in honor of my mom who I lost to ovarian cancer this year. This is my way to keep her memory and creative spirit alive,” Kalkinis said.

Campus Fitness Hall wants to “become a permanent fixture in the fabric of the community” and to offer “a fun, safe, eclectic mix of classes for students, the medical community, and the business community in Syracuse,” explains Kalkinis

So break the boredom cycle and take a walk down to Marshall Street for a class at Campus Fitness Hall. You are guaranteed to have an exhilarating and refreshing workout. I swear you won’t leave disappointed!

Campus Fitness Hall is located at 171 Marshall Street above Starbucks. For more information call 315-289-6099.

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Laura Reginelli is a junior public relations and finance dual major. She interned last summer at Bloomberg L.P. and spent her summer after freshman year studying abroad in Florence, Italy. Laura has a dedicated interest in exercise, traveling and communications.

Go ahead, hug yourself!

Looking at beauty through a cultural lens

Claire Xi Chen, beat blogger
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I am 5’7,’’ 130 pounds, and a size two. I’m fit and athletic, but I wasn’t born with the “perfect” body. I was known as the big girl — not because I was any bigger, but because I am a Chinese girl.

Photo courtesy of www.veer.com

Growing up in a country where much of the female population is around 5’4’’ and 90 pounds, I could have wished for a smaller body. In the fashion world at least, petite girls always get the advantage; the trendiest clothes and popular styles all seem designed for tiny, cute frames.  Even as a late bloomer, I experienced my fair share of embarrassment when trying on clothes. But my mom, who is about the same size as I am, always tells me that I look just as pretty.

In every culture, the mass media influences what we should look like.  What’s considered ideal may vary from place to place, but the desire of girls to measure up to the popular image standards is the same.

We all know how hard it is to ignore beauty standards.  Things that are “popular” can be very enticing to try and emulate. But here’s the truth: our bodies are not tools that can be used to cater to popular beliefs, especially when those ideals are not healthy. Our bodies are part of who we are. While there are ways to improve body image — by maintaining good posture, exercising regularly, dressing properly, or training, for example — there are facts we cannot change. Self-improvement is important, but being overly critical or self-conscious about an “imperfect” body is unnecessary.

My time spent in the U.S. has given me a different view of my body.  Every once in a while, people have even complimented me for being so physically fit.  Beyond that, I have come to realize is that it is OK to be different. We have to accept our own body image before our culture starts to appreciate the beauty of our size. So curl up and hug yourself!

Now you have a chance to let other people appreciate your body and your beliefs as much as you do (or should!) Tell the story between you and your body through the BodyTalk project hosted by the S.I. Newhouse School of Public Communications, Nov. 2-13. Your story can be featured on the BodyTalk Web site or even become part of the NPR’s national show, “51 percent.”

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Claire Xi Chen is a biology major doing her graduate studies at SU. She grew up in Tianjin, China. Here in the U.S., she finds the multicultural dynamics quite nurturing. Writing has always been one of Claire’s greatest passions.

Healthier ways to satisfy stress-induced cravings

Kate Morin, beat blogger

Ahh, the stresses of midterms. Little sleep, tons of papers and tests, and hundreds of cups of coffee. As stress sets in, we tend to gravitate toward unhealthy foods, heading for sugary sodas, Starbucks drinks, Chinese delivery, and late-night Insomnia cookies.

While these “feel good” comfort foods satisfy our stress-induced cravings, they may leave you feeling even more tired and burnt out. By adding more nutritious, well-rounded food choices to your midterm-week munchies, you can make yourself feel healthier, while still getting that necessary sugar, caffeine, or Chinese-food fix. Hope these tips can help you in your quest for healthier midterm week indulgences! Happy studying!
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Dunkin’ Donuts

The calorie killer — A small caramel swirl latte is packed with 220 calories and 6g of fat — for only 10 oz.!
Swap for — A medium Vanilla Latte Lite. The lighter latte version has only 130 calories and 0g of fat. Plus, you get 6 more oz. of your much-needed coffee!

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Starbucks

The calorie killer — A grande flavored latte can range from 250 calories and 6g of fat (vanilla latte), to 380 calories and 13g of fat (pumpkin spice latte).
Swap for — any of the flavored Skinny Lattes, which are made with non-fat milk and sugar-free flavored syrups. These will run you about 130 calories, and 0g of fat.

Chinese takeout

The calorie killer — Starchy, white rice, deep-fried spring or egg rolls, and saucy-heavy veggie or chicken dishes.
Swap for — Try to make your meal healthier by choosing brown or white rice instead of the fried rice combination plates usually come with. And, if you have a choice between fried or steamed, always choose steamed. For other takeout options, opt for whole grain breads or dough if you can, and try to balance your meal with a good amount of protein and vegetables.

Insomnia Cookies

Now for Insomnia, there might not be any true substitute. Just try to limit yourself to just one…your body will thank you later.

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Kate Morin is a junior magazine journalism major, with minors in hospitality management and English and textual studies. She also writes for the print version of What the Health. Morin loves spending her free time cooking, traveling, and writing all about it.

Botox served up many ways

Yannique Benitez, beat blogger

Botox is a purified form of botulinum toxin that according to The New York Times, in injections acts like small poison darts that temporarily blunt chemical nerve signals to certain muscles or glands.  It is commonly used as a temporary solution to reduce wrinkles (results last for about 3-4 months). But it can be addictive and some women feel the need keep up Botox injections to maintain more youthful faces. Today, however, both men and women use Botox and for other purposes besides wrinkle reduction.

Botox heals pain from high-heels
Five-inch heel wearers can now walk painlessly. People that suffer from pain because of wearing high-heels and stilettos can have Botox injected into the balls of their feet to provide a cushion. The padding allows women to walk comfortably in heels that rival stilts.  Type 2 diabetics suffering from nerve damage in their feet can also benefit from Botox injections to ease foot pain.

A solution to sweating
Also, Botox can help people suffering from excessive sweating. The Botox temporarily blocks chemical signals from the nerves that stimulate sweat glands. After it is injected under your arms, your sweat glands should no longer be overactive.

Breast Lifts
Finally, Botox helps women who are looking for an extra lift. Now, women can go to physicians for Botox injections in their pectoral muscles to lift saggy breasts. This procedure works especially well for women with smaller breasts.

There are many more uses for Botox including to relax eye muscles spasms and twitches, ease migraine headaches and even help women who suffer from pain during intercourse.  All the Botox uses are not currently FDA approved but it seems that within a couple of years the uses for Botox could be endless.

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Yannique Benitez is a senior magazine journalism major with a minor in history. She has written for on-campus publications like Equal Time and has interned at HBO and ThisOldHouse.com. Benitez is interested in investigating new products and procedures for beauty and skin care.

Put sleeping troubles to bed

Alison Bryant, beat blogger

Here’s the thing about sleep — it rocks!  From a quick afternoon catnap to an all-night- wake-up-at-noon-snore-fest, getting in some solid zzz’s can do more than just refresh you — it can make you happier, healthier, and more productive.

Though it varies from person to person, adults typically need between seven and nine hours of sleep per night, according to the National Sleep Foundation. As busy college students, we may chuckle at the absurdity of packing nine hours of dozing into one night.  But here’s the thing —sleep regulates our moods and is linked to memory and learning functions. If you spend the evening cramming for a test, you will benefit from a solid night’s sleep because it will help your brain consolidate the information you studied. A night of decent sleep trumps an all-nighter.

Still, sleeping’s not always easy for the average college student, so here are some tips to help you lie down and rest up.

1. Don’t Exercise Before Bed. Exercise certainly benefits the body and mind, but avoid hitting the gym before hitting the sack.  Strenuous exercise three hours or less before bedtime raises your alertness and body temperature, making sleep difficult, according to sleep experts.  You may benefit from moving your workout to the morning or early afternoon.

2. Avoid Using Your Laptop in Bed. Doing work on your laptop or watching television in bed can agitate your mind. It’s best to leave those activities for the living room and designate your room bedroom for sleep.

3. Establish a Routine. Creating a relaxing routine for bedtime can help your body shift from active mode to sleep mode.  Brush your teeth, wash your face, and pull back your covers every night. Maybe add some relaxing stretching or breathing before snuggling between the sheets.  Keep the same routine every night.

4. Regularity. Establish a regular bedtime and wake-up time. Your body’s natural clock will respond well to a schedule. For example, if you have to wake up at 7 a.m. for an 8 a.m. class twice a week, try to wake up at 7 a.m. on the days you don’t have an 8 a.m. class as well.

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Alison Bryant lives and plays in Burlington, Vermont. She enjoys writing, yoga, music and being outdoors.

Decisions of the dining hall diet

Valentina Palladino, beat blogger

Dining halls offer college students food at almost any time of the day, and some of that food isn’t always the best for your health. With basically an unlimited supply of ice cream, French fries, pizza, and macaroni and cheese, how does one stay on track while eating within a meal plan? It can be very easy to fall victim to unhealthy food habits and consumption while working hard at the university, but luckily we can help with your Wellness M.A.P. to Decisions of the Dining Hall Diet!

Meals

Pockets of dining hall nutrition. Every section of the dining hall has a somewhat healthier option for you to choose. When in the mood for pizza, choose a slice with greens like spinach or broccoli rather than simply sausage or pepperoni. If Asian food is what you’re craving, instead of going for the fried rice or white rice, grab some healthier brown rice from the specialty hot foods area to pair with your sesame chicken and that egg roll. Two of the best areas of a dining hall are the personal wraps area and the salad bar. When ordering a wrap you have total control over what you want inside of it. Choose sliced turkey, a cleaner, less fatty meat than ham or roast beef, and complement it with lettuce, tomatoes and other veggies. While making your salad plate, avoid globs of dressing, which add unnecessary calories and fat.

Attention!

“The Freshman Fifteen is unavoidable.” The dining hall doesn’t have to be one of the possible factors of the “Freshmen Fifteen.” Dining halls can be utilized to your advantage to stay healthy, but that all depends on making the right choices. For example, when deciding whether or not to go to the dining hall or a fast-food restaurant for dinner, you could make a much healthier food choice with a salad or wrap from the dining hall than with traditional fast-food cheeseburger and French fry fare.

Practices

Make time for real meals. Not eating is never a good strategy. In fact, not eating can make you feel even worse by instigating stomach pains, headaches, and possibly causing you to binge when you finally do eat. Be sure to get in your three meals of the day, or, another strategy is to have six small meals every three hours. This method will keep your metabolism going and lessen hunger in between eating. Most importantly, DO NOT neglect to eat breakfast! We’ve all heard this before, but it really is the most important meal of the day. Eating breakfast will wake up you metabolism in the morning and help you start you day off fresh and energized.

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Valentina Palladino is a freshman in the S.I. Newhouse School of Public Communications and hopes to major in magazine journalism and English & textual studies. She was the editor-in-chief of her high school’s newspaper and worked for two of her hometown’s local newspapers as a contributing writer. When not writing, Valentina loves theatre, both performing and backstage work, eating her family’s authentic Italian food and, most of all, traveling.

Have a wellness question you’d like a MAP for? Contact Valentina Palladino at vlpallad@syr.edu with questions, comments, or suggestions.

The healthiest salad

Valentina Palladino, beat blogger

This area of the dining hall has the potential to be one of the healthiest of all, but it all depends on you, the eater, to make the most out of it: the salad bar. Here, you are the leader of your lettuce with the power to eat victorious veggies in the ongoing battle of balanced nutrition. However, there are many ways one could slip up and create a monstrous meal with as much health content as a bucket of fried chicken. Luckily, there are simple tricks you can use to make the healthiest and tastiest salad, and they are here in your Wellness M.A.P to the Healthiest Salad!

Meals

Salads have layers. When creating your own salad, start of with a layer of dark green lettuce, like romaine or escarole — the darker the green, the more vitamins the leaves have. For the next layer, pick your favorite veggies and go crazy! Remember that color is better, so the more colorful veggies you have, the more variety of nutrients you’ll get. It’s important to have a protein layer in your salad too, so include some grilled chicken, hard-boiled eggs (just watch out for too many cholesterol-filled yolks) or tuna. For the finishing touches, you could add a bit of sweetness with berries and other fruits, or get your daily dose of omega-3 fatty acids by sprinkling some walnuts, pecans, and almonds.

Attention!

“It’s a salad, so it must be healthy.” Not all salads are created equal! In fact, some of the unhealthiest meals on a restaurant menu can be under the salad category — like Chili’s Southwestern Cobb Salad, which has a ghastly 1080 calories before the dressing is poured. When you go out to eat, read carefully what the menu says is included in the salad and be smart about nutritional value. We all know bacon bits, fried chicken strips, and handfuls of shredded cheese are not healthy, so don’t allow it to become healthy in your mind just because it is labeled under “salad.”

Practices

Would you like some salad with your dressing? It may be one of the best parts of creating your salad, but the dressing you choose could kill all the health value. A two-tablespoon serving of Kraft Ranch Dressing has 148 calories and 16 grams of fat! Get into the habit of acknowledging the type of dressing with which you coat your salads. The best dressing combo is olive oil and vinegar; olive oil is high in monounsaturated fats (the good fats) and low in unhealthy omega-6 fatty acids. The amount of dressing is also crucial.  A good rule is dip, don’t drench. Avoid drenching your salad in dressing and, instead, set some dressing on the side to dip your fork into before delving into your meal.

Valentina Palladino is a freshman in the S.I. Newhouse School of Public Communications and hopes to major in magazine journalism and English & textual studies. She was the editor-in-chief of her high school’s newspaper and worked for two of her hometown’s local newspapers as a contributing writer. When not writing, Valentina loves theatre, both performing and backstage work, eating her family’s authentic Italian food and, most of all, traveling.

Have a wellness question you’d like a MAP for? Contact Valentina Palladino at vlpallad@syr.edu with questions, comments, or suggestions.

Stressing over stress

Jessica Scicchitano, beat blogger

So the good news is, I’ve been accepted to an SU Abroad program, which involves a trip to London for spring break.  The bad news is, beyond the “Christmas morning” effect, stress ensues.

Yep, we’ve heard it all before.  On the pages of What The Health! magazine, from your friends, television: STRESS SURROUNDS US.  Whether I’m blogging about my chocolate dependency or forcing an invisible zapping fence between J. Michael and myself, we all battle it differently.  While it may be odd to most why I would stress out in the face of something as wonderful as traveling to Europe, I have an annoying habit of being a very responsible, very paying college student.

Money. Even typing the very words send me into night sweats.  There has got to be a way to handle this without plunging farther into debt from frivolous shopping (or seeing a higher number on the scale.)  This blog offers a multitude of methods to deal with our hectic lives, but do they work on an individual level?  Sure, the downward dog position at your gym’s yoga class may help our breathing patterns, but won’t I lie in bed just as long, reflecting on my mounting college loans?

In order to cope with stress (beyond food and shopping), we ought to start looking within ourselves for the strength not to crumble, say, while opening our bill envelopes.  Whether it’s a guilty pleasure or a healthy habit, the best way to stay calm is to maintain a positive relationship with yourself.  Oh, and get excited when you deserve to.  (I’m going to London!)

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Jessica Scicchitano is three semesters away from reaching bachelor degree-dom and free-dom.  She majors in English and textual studies and spends her spare time enveloped in food, fashion, and writing.  She also just finished an internship at the Post Standard newspaper.On campus, you will most likely find her eating sushi, reading intensely, or soaking up each moment of the sun left until winter break. You can email her at jjscicch@syr.edu.

The secret to self-confidence

Kimberly Caruba, beat blogger

So it turns out that self-confidence and making friends go hand in hand. As you make friends, your self-confidence rises. As your self-confidence rises, you may find that it’s easier to make friends. Confusing? A little bit. But its makes sense when you think about it. Having people that are going to stand by you (aka friends) gives you the confidence you need to take the chances in life that allow you to be a more self-assured individual. There’s a couple of tips that any person can follow that will lead him or her down the road to success in all types of relationships.

Take risks, face fears, and don’t be afraid to disagree. By taking risks, I don’t mean trying that new drug that’s out on the street, but rather, try “new” things. Go on a date with that shy kid in your writing class who is totally not your type. Or befriend the girl that listens to music you hate and wears clothes that you wouldn’t be caught dead wearing. Taking a risk and putting yourself out there will boost your self-confidence. You will feel enlightened that you made a move, talked to someone new, did something out of the ordinary, and in the end, made a new friend.

Think about your first day on campus; everything and everyone was new to you. Yeah, it was terrifying, but at the same time, when the moment came where you realized that this was the perfect place for you to be, didn’t you feel a little bit excited? Didn’t you feel a wave of refreshment wash over you and find yourself trying to pull back that huge smile that was spreading across your face? That’s self-confidence — knowing where you belong and being assured that you can tackle what’s up ahead. You gain that by taking chances, because every chance you take and master proves to yourself that you can do it. And by it, I mean everything.

Express your feelings and only keep around those who respect you for it. I’ve been in so many situations where my views conflict with those of almost every person around me. For instance, I am not a drinker. When I agreed to go to a party with one of my friends, I knew that 98.9% of the people at that frat were not going to be following my lead and abstaining from drinking. But I didn’t care. Yeah, some people thought that I would’ve been “more fun” if I was drinking, but what I found was that my friends — my real friends —were actually really impressed.

“I think that’s so great that you’re not drinking, I wish I could be like you.” I will never forget when my friend said that to me, because all I could think was you could. I can’t even tell you how many other people have said how cool it is that I don’t drink, and every time I hear that, I get a confidence boost. Not only because I’m receiving compliments, but because I stayed true to myself, and I figured out that being a nondrinker is really who I am. That’s part of what life is all about: finding who you are and gaining self-confidence.

Know how to accept a compliment and don’t forget to compliment yourself every once in a while. For me, one of the hardest things (even more so than the impossible calculus problem or climbing the drunk stairs to get to my friend’s dorm) is taking a compliment. For the longest time, I couldn’t do it for the life of me. I honestly couldn’t help it when someone said, “your hair looks so cute today!” to quickly reply, “it could look so much better but the humidity ruined it.” I found it so difficult to just say “thank you!” and smile back. That was because my self-confidence was zero, or possibly in the negative. But I found as I began to say “thanks” instead of “no really, I’m not that great,” I began to believe what people said and immediately feel better about myself.

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Kimberly Caruba is a freshman broadcast journalism major. Caruba also writes for The Student Voice, volunteers at WAER radio, and is a part of Citrus TV. She will break the “Mental Block” every Thursday with tips on how to improve your mental health, friendships, and relieve stress.

Oh, hi there, vagina

Have you looked down there lately? No, not at your shoe, but your vagina, va-jay-jay, or the nickname you and your boo decided to call it. Well, you need to. No need to flaunt it like Britney, but how are you going to rock it if you don’t know what it looks like? It’s yours and to keep it healthy and clean, you have to get over being embarrassed.

I reacquainted myself with Beddie Boop once she became active. Then, uncomfortable feelings took over me.  I started to cringe every time I went to the bathroom (which I went every five minutes), had flank pain, and very sharp unpleasant throbbing in the ugh…yea. This past summer, I had a kidney infection so I thought here we go again. But this time, the symptoms were a little different and not as bad (imagine that).

Did the condom break that time? I trust my boyfriend, so I wanted to rule out STI’s but listen up, ladies, you never know. I admit, I didn’t want to go to Health Services, but one day I couldn’t take it anymore!  After I wiped and handled over my urine, I was ready for my rights to be read. “You have a urinary tract infection.” Sigh. I knew the routine circa the summer I found out my kidney was infected: take antibiotics for 7 days and it’s gone. But what is it? How did I get it and how can I prevent it?

A urinary tract infection involves areas where your urine passes through: the kidneys, ureters, bladder, or uretha. It’s very common in young women, especially women who are pregnant or are having unprotected sex (wrap her up!). It basically forms from bacteria that are not washed out during urination.  To prevent, you should use protection during sex or make sure to urinate right after, wipe correctly (from front to back), and drink water to keep those kidneys healthy.

Bottom line: Protect your kitty or you wouldn’t have one to share.

~ Ms. Cama

‘Tis the season to be apple-picking

Kate Morin, beat blogger

Fall is here! Take advantage of seasonal fruits by visiting one of the many nearby apple-picking farms.

Check out Beak and Skiff Apple Farms in LaFayette (about a 20-minute drive from campus) or Navarino Orchard right here in Syracuse.

Don’t know what to do with a bag full of apples? Here’s a great recipe for apple crisp, that’s healthy too. The smells of cinnamon, allspice and real maple syrup will really make it feel like fall. Happy Baking!

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Spiced Maple-Walnut Apple Crisp

For the topping:

⅓ cup all-purpose flour

½ cup light brown sugar

⅔ cup rolled oats (the Quaker instant oats are fine)

½ teaspoon ground allspice (ads that awesome fall-flavor)

¼ cup chilled butter, cut into small pieces

3 tablespoons chopped walnuts

For the Filling:

About 3 pounds of apples, peeled and sliced

¼ cup real maple syrup (Aunt Jemima does NOT count)

½ teaspoon ground cinnamon

1. Preheat oven to 375

2. Combine flour, sugar, oats, and cinnamon in a medium bowl.

3. Add cubes of butter, and work into the dry ingredients using two forks to mash them together. If the forks are giving you a hard time, jump in there with your hands — they work just as well and it’s fun!

4. Stir in walnuts

5. Combine apples, maple syrup, and the second ½ teaspoon of cinnamon in a large bowl, and toss well to coat the apples.

6. Lay apples in a greased casserole dish (you’ll need one that holds about 1 ½ quarts).

7. Cover the apples with the crumble mixture.

8. Bake at 375 for about 45 minutes, or until golden brown on top, and bubbling at the sides.

Kate Morin is a junior magazine journalism major, with minors in hospitality management and English and textual studies. She also writes for the print version of What the Health. Morin loves spending her free time cooking, traveling, and writing all about it.

Reduce midterm stress with yoga

Alison Bryant, beat blogger

It’s midterm time and most students have been in a tizzy all week.  Papers, tests, projects…you name it, it’s happening.  So, how do you manage to take a break from it all and cool your head?  My favorite way is with yoga.  The traditional practice of yoga began as an Eastern art and has since become popular in Western culture.  One of the oldest forms of self-development, yoga is around for a reason.  It really works for stress reduction!

Classic yoga combines breathing control with physical poses and meditation.  Don’t let the slow movements fool you, though.  Holding the poses is hard work!  You’ll definitely work your muscles.  The best part, though, is the soothing effect on your mind.  Focusing on your body calms you down and can provide you with a moment of rest during an otherwise hectic week.

At Syracuse, we’re lucky enough to have yoga courses we can sign up for right on campus.  Syracuse University Recreation Services offers classes at a variety of times to fit everyone’s schedule.  They usually take place at Archbold Gymnasium.  If you’re not ready to dive in for a whole semester of stretching and focusing, you can try a class for free as a part of Healthy Mondays in the Flanagan Exercise Room in Archbold.  The next class is on Oct. 26 from 1 to 1:50 p.m.  See how the ancient art works for you.

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Alison Bryant lives and plays in Burlington, Vermont. She enjoys writing, yoga, music and being outdoors.

Be careful what you choose to eat

Jessica Scicchitano, beat blogger

While perusing the Post Standard’s Health and Wellness blog, I came across this Health and Fitness Blog They are estimating that almost nine thousand kids in the Central New York area have food allergies, yet most schools lack the money, education, and training to deal with potentially fatal allergic reactions.  Senator Schumer wants to figure out a plan for schools to address the issue. The controversy brings up an interesting food phenomenon: How could something so good for us, be so bad (even deadly) for us, too?  Even if you don’t have food allergies, many people need to be careful of what they eat, or risk the uncomfortable and perhaps harmful consequences.

Since birth, I have fought the battle of Food vs. Stomach.  I’m not quite sure why I was born with such a lousy of a gastrointestinal system, but it sure is a nuisance.  Doctors would tell my mother that I felt sick from “stress of adolescence.”  They would give me medication to mask the pain.  As young as I was, I knew taking a pill was never going to solve any problems.

I stripped my diet to the bare minimum, and introduced one food at a time until I knew what did and didn’t work for me.  Continuing this approach, I have trained my senses to immediately decipher when something did not agree with me, keeping my body working as well as it can.

The point?  It’s not always about life-threatening allergies.  Many people confuse a mild to severe food intolerance with conditions like IBS, colitis, or something as simple as a stomach bug.  If we could all slow down a bit and carefully observe everything we put into our mouths – the headaches, bowel problems and skin rashes we have might just fade away.

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Jessica Scicchitano is three semesters away from reaching bachelor degree-dom and free-dom.  She majors in English and textual studies and spends her spare time enveloped in food, fashion, and writing.  She also just finished an internship at the Post Standard newspaper.On campus, you will most likely find her eating sushi, reading intensely, or soaking up each moment of the sun left until winter break. You can email her at jjscicch@syr.edu.

Seize the day

Kimberly Caruba, beat blogger

Sometimes you can’t help but feeling glum when you look outside and find a dreary, wet, and cold day waiting for you. It’s almost impossible to not feel like crying when you make a list of all that you need to accomplish and realize that you won’t be able to go out with your friends over weekend. And it is the absolute worst when on top of being damp, stressed, and cold you have a nose that refuses to stop running and a cough that makes your throat ache. In situations like these the key to all of your problems and a secret to happiness is simple: carpe diem — seize the day.

I will be the first to admit that on a dreary, chilly day I would love nothing more than to stay curled up under my covers and sleep the day away — but in all honesty, that won’t accomplish anything and I won’t be any happier for doing so. In fact, by doing nothing I often find that I feel much worse.

If you want to improve your mood, don’t let another second pass you by! The best thing that you can do is to get up and be productive. When you feel like the weight of the world is on your shoulders, sitting and wasting time will only hurt you. If on the other hand you get up, and buckle down to the tasks that you have before you, by the end of the day, although you will be exhausted, you will feel good about yourself and the world will look a little brighter. Take pride in what you do, the effort that you put into your homework, and you won’t be able to hold back a little grin when you know that you’ve done your best.

When you’re feeling really depressed, stop for a minute, look around, and notice what everyone else is ignoring. The way the leaves have become an assortment of orange, yellow, and red. The way your cup of hot chocolate seems to spread the comforting warmth to your hands, and warms you from the inside out. Notice the music rain makes while it patters on your windowpane.

Remind yourself that every day is a blessing, and what you do with the time you have and how the day ends up, is solely in your hands. Be thankful that you are able to breathe another day, that you have the privilege of being able to get a good education, and remember that someone has it worse than you.

Take comfort when you go to sleep in knowing that you really lived your day to the fullest, and know, that when you open your eyes the next morning, you have another full day to do with it as you please. So remember and never forget, carpe diem.

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Kimberly Caruba is a freshman broadcast journalism major. Caruba also writes for The Student Voice, volunteers at WAER radio, and is a part of Citrus TV. She will break the “Mental Block” every Thursday with tips on how to improve your mental health, friendships, and relieve stress.

New uses for old products

Yannique Benitez, beat blogger

Witch Hazel
Your grandmother may use this product for cuts and scraps but you can use it for cosmetic purposes. Witch Hazel is a great alternative to toner. If you have oily skin and use toner on a regular basis you can occasionally try this. This natural plant-based astringent is available in most drugstores and pharmacies and is relatively inexpensive. You can find it for about $4 in many drugstores.

Olive Oil
Olive oil is a staple in many people’s diets because of the nutrients it provides. It has omega-3 fatty acids and tastes great in pastas and salads. But you can also use olive oil on your face and in your hair. It is a great substitute for makeup remover. Instead of spending extra money on another product, you can look to your kitchen for a simple solution. Olive oil is also very moisturizing and gentle on the area around your eyes.

You can even use olive oil as a deep conditioning treatment for your hair. Simply coat your hair with a few teaspoons of olive oil (for a few minutes or even a half hour) after you shampoo and your hair should feel softer after you wash it out.

Petroleum Jelly
This main ingredient in Vaseline can be great for people with extremely dry skin. You can use petroleum jelly for more than protecting scraps and burns. Apply it on your body like a lotion. Unfortunately, petroleum jelly does not have the best smell. But many companies now make scented versions — such as baby powder — so don’t be afraid to slather it on.

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Yannique Benitez is a senior magazine journalism major with a minor in history. She has written for on-campus publications like Equal Time and has interned at HBO and ThisOldHouse.com. Benitez is interested in investigating new products and procedures for beauty and skin care.

Try this! Skyr Icelandic yogurt

Kate Morin, beat blogger

Trying new foods is always fun. The next time you have the urge to pick up something a little different at the grocery store, try skyr  — a traditional Icelandic yogurt.

Photo courtesy of www.skyr.com

What’s different about skyr?
Skyr is somewhat thicker than conventional yogurt, and has a little bit more of a tangybite to it. In the cooking process, the whey or the water naturally found in milk, is strained from the product to make it thicker and creamier. This process not only makes the skyr thicker, but also makes it have two to three times more protein than the yogurt we are used to.

Siggi does skyr
A great brand to try is Siggi’s (skyr.com). The company is based in Norwich, N.Y., and started in 2004 when a home-sick Icelander, Siggi Hilmarsson, started to experiment with some recipes for skyr that his mother had sent him from Iceland. Over the last couple years, Siggi’s has grown from a small operation based out of a home kitchen and selling the product at NYC farmers markets to widespread distribution, including five NYC specialty stores and almost 100 Whole Foods stores all over the east coast. Siggi’s Icelandic skyr can also be found at local Wegmans shops.

Seven fresh flavors
Siggi’s comes in seven flavors — blueberry, orange & ginger, plain, pomegranate & passion fruit, acai, grapefruit, and vanilla. Have a sweet tooth? Try adding a drizzle of honey to any of the flavors — it will lessen the tangy bite, and give you a little hint of sweetness.

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Kate Morin is a junior magazine journalism major, with minors in hospitality management and English and textual studies. She also writes for the print version of What the Health. Morin loves spending her free time cooking, traveling, and writing all about it.

How to cope with anxiety

Alison Bryant, beat blogger

Anyone who has had a panic attack knows that it ain’t no walk in the park. Your heart starts racing, your palms sweat, and you often tremble involuntarily. It’s uncomfortable, to say the least. So, what do you do when you begin feeling detached and anxious? Here are a few helpful tricks that may help keep you calm and breathing easy.

Use Your Hands
It’s simple, really. By giving your hands something to do, you can gear your focus away from your anxiety and on to something productive. Try learning to knit or play guitar. Both activities involve firm concentration and all ten fingers.

Exercise
You’ve heard it before, but exercising really does reduce stress! It provides an outlet to release all that pent up energy that could otherwise rear its head in some less than comfortable ways. Take a walk, go for a jog, or lift some weights. It will give you a natural high to keep you from feeling low.

Stay Present
Feelings of detachment often coincide with panic attacks, so it’s important to stay in tune to your surroundings. One way to do this is by picking a color and then naming every object of that color in the room. It sounds silly, but it draws your attention to something other than the harsh and seemingly uncontrollable feelings you may be experiencing. If you’re present, you have a better chance of stopping a panic attack before it gets out of control.

Find a Safety Zone
Usually you can find a part of your body that feels safe at all times, regardless of feelings. Seek out that body part and focus on how it’s feeling. For example, your legs may feel sturdy and strong, despite a racing heart. Try to isolate that sensation and stay with it. Meditate on the calmness.

Ask for Help
Panic attacks dole out sensations that truly do feel threatening and scary. Don’t be afraid to reach out to someone you trust and ask for help. This could be a friend willing to sit by you or one of the many talented therapists at the Counseling Center. If panic gets out of hand, seek a medical professional to walk you through the steps to reaching a calmer, happier state.

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Alison Bryant lives and plays in Burlington, Vermont. She enjoys writing, yoga, music and being outdoors.

The key to a better night’s sleep

Valentina Palladino, beat blogger

We’ve all experienced the feeling: You’re in a big lecture hall with another one hundred students or so and the professor is droning on and on about a topic that becomes less and less interesting as the clock ticks by. You’re finding it hard to pay attention as your eyelids begin to feel like heavy curtains. Then, your head begins to tilt back as sleepiness engulfs your body.

Let’s face it — you’re tired and sleep is the only thing your body wants to focus on. Whether you pulled an all-nighter trying to finish a paper, or you actually went to bed at a semi-decent time the night before, you just can’t seem to catch enough Z’s to get you through the next day. It can be an exhausting and frustrating feeling to push yourself from class to class, chugging tasteless coffee in hopes that it will satisfy your caffeine fix until you can finally meet and greet your bed once again… then wake up in the same state and do it all over again the next day. Believe it or not, there are ways to fight the college chaos and feel free of fatigue, all while still getting everything done in your day that needs to be completed. We’ve got some simple routine habits you can implement into your day that will make up Your Wellness MAP to Better Sleep!

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Meals

A glass of milk a day can keep the fatigue at bay! Milk is a good nighttime drink of choice because it has high levels of calcium, which is an essential nutrient for overall health. Most people know that calcium helps build strong bones, but it is also a natural sleep agent, muscle relaxer, and stress reducer. When taking more calcium into your diet, remember that calcium is better absorbed in smaller doses, so spread out your intake with an hour in between each dosage. Try adding an eight-ounce glass of milk to each meal in order to get your calcium fix for the day. If you’re not big on milk, other foods like salmon, yogurt, almonds, cheese, broccoli, and peas contain calcium as well. According to the National Institute of Health’s Office of Dietary Supplements, the recommended daily amount of calcium for males and females ages 19-50 is about 1,000 mg.  This can reached either by eating calcium-rich foods and/or by taking supplements.

BONUS TIP: Remember to pair calcium with magnesium sulfate (also available in supplements), which helps the body absorb calcium better.

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Attention!

Alcohol is NOT the cure-all sleep aid. While many people use alcohol to unwind and fall asleep after a hard day, it really isn’t doing anything for your body other than providing the potential for making you restless. “Four hours into sleep, alcohol wears off and leaves you in an excitable state,” says Dr. Alex Chediak, M.D., the medical director of the Miami Sleep Disorders Center. Not only will you be sporting that infamous hangover in the morning, alcohol can also leave you sleeping lighter, thereby waking more easily and making you too jittery to fall back asleep. In simple terms, those shots or couple cans of beer you downed at that party will only be a quick fix when you make it back to your bed. Like they always say, when you choose to drink alcohol, you should follow it up with a nonalcoholic beverage, like soda or water, to keep control of your senses.

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Practices

It’s all about routine. You’d be amazed what wonders simple things like habitual sleep schedules and the right atmosphere can do for tired minds. It may seem difficult to stick to a specific sleeping schedule with piling schoolwork, jobs, friends, family, parties and the other million things college kids have to juggle, but it really does work. Kelina Imamura, a magazine journalism major, said that before she began going to bed at reasonable hour, she was overworking herself to the point where she was inflicted with extreme stress and anxiety attacks. She decided to make time for sleep in order to maintain her physical, emotional and psychological health. “Being on a schedule allows you to sleep better and be more productive throughout the day,” she says. “It provides you with a certain body rhythm which is essential to overall well-being.” Also, one of the favorite practices of college students may not prove well for your nighttime sleep — napping a lot throughout the day could make matters worse for you at night. Don’t worry though, a small 15-20 minute nap in the middle of the day or after a long block of classes can actually be quite rejuvenating and leave you refreshed. However, long naps spanning multiple hours will completely skew your nighttime sleeping schedule, potentially causing more fatigue.

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Valentina Palladino is a freshman in the S.I. Newhouse School of Public Communications and hopes to major in magazine journalism and English & textual studies. She was the editor-in-chief of her high school’s newspaper and worked for two of her hometown’s local newspapers as a contributing writer. When not writing, Valentina loves theatre, both performing and backstage work, eating her family’s authentic Italian food and, most of all, traveling.

Have a wellness question you’d like a MAP for? Contact Valentina Palladino at vlpallad@syr.edu with questions, comments, or suggestions.

Take my picture, style in syracuse

Jessica Scicchitano, beat blogger

Annie Leibovitz, Mario Testino, Patrick Demarchelier.  Ring any bells? If you’ve given up, I’m referring to three of fashions most current and influential photographers.  The campus of Syracuse University is certainly a far cry from the edge of Lake Como, Italy or the stiletto-strutted streets of Paris. But does this mean we offer no edge, no style, no chic fashion worthy of a camera lens?  I think not.

Photo by Jenn Bregande

A friend of mine who attends LeMoyne College recently approached me about being a part of one of her photography assignments.  I obliged (and tried to back off the sweets for the week prior, much to my dismay.)  The premise of the shoot was an organic look at the feminine form; a mixture of several girls who didn’t fit the conventional, high-fashion model mode — an impossible ideal for anyone to aim for.  The kicker: she wanted us to be dressed in as fitted, as scanty, and as see-through clothing as possible.  Sure, the combination of “barely there” plus the lack of visible bones can equal a mini-meltdown.

These feelings of “needing” to be thin are a complete social construct very prominent in our culture.  Who exactly do we “need” to be this thin for?  So long as we are healthy, we do not have to meet a demeaning, dangerous ideal.  Want to feel good about yourself?  Eat dressed arugula for lunch, loaded with chickpeas, whole wheat bread chunks, cucumbers, and radishes.  Get all of your homework done more than an hour before the due date.  Or, if you can, get together with your girlfriends, take pictures, and be proud of what you look like, and most importantly, who you are.

(This blog is dedicated to Irving Penn, another major photographer who passed away Oct. 7.  Thank you for portraying all forms of beauty.)

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Jessica Scicchitano is three semesters away from reaching bachelor degree-dom and free-dom.  She majors in English and textual studies and spends her spare time enveloped in food, fashion, and writing.  She also just finished an internship at the Post Standard newspaper.On campus, you will most likely find her eating sushi, reading intensely, or soaking up each moment of the sun left until winter break. You can email her at jjscicch@syr.edu.

5 ways to de-stress & refresh

Kimberly Caruba, beat blogger

As the excitement of the beginning of the school year begins to fade and panic starts to set in with midterms approaching and an overload of tests, papers, and projects, feeling stressed can start to become a daily occurrence. As I myself have come to be a daily jittery mess, here are five of my favorite stress-relieving techniques that have yet to fail me.

1. Exercise: At the end of my senior year of high school I was ridiculously stressed. From finishing up college applications to trying to make sure I ended my high school career with great grades, I literally felt overwhelming tension during three-fourths of my day. The time I didn’t feel the crushing pressure on my chest? When I was working out. Every day after school I’d go to the gym and run a mile, ride a bike, or hop on the elliptical — and I always felt so relaxed after a good workout. So whenever homework and projects get to be too much, go for a jog (not alone!), head to the gym, and if you’re short on time just take a run up and down your residence hall’s stairs!

2. Have Your Own Dance Party: When things get hectic, turn on some of your favorite songs. Make a playlist of songs that make you feel good — whether that means slow, relaxing music, or up-beat club songs that you can’t help but dancing around your dorm to. Sometimes all you need is to let loose a little bit.

3. Watch Your Favorite Movie: You may be short on time, but if you’re feeling the heat, take a 30-minute break and watch a scene from your favorite movie. I always feel better after kicking back on my bed and watching a scene from the Notebook (cliché I know) but watching something that makes you smile will reassure you that things will turn up and that you can get through what’s ahead of you.

4. Meditation: You don’t have to go all out with humming and awkward positions to relax your body. Personally, one of the best things I learned in a yoga class I took was how to individually relax my muscles. Lay down on your bed, take a deep breath, and imagine a wave of relaxation running from the top of your head down to your toes. Focus on each muscle in your body as you work your way down. From big muscles like your stomach to small ones like your fingers, focus your attention on every part of your body and just relax.

5. Laugh: Whether this means going on YouTube and watching a funny video or calling up a friend who never fails to make you giggle, smiling and having a good time, even for just a couple minutes, can brighten your day and relieve tension.

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Kimberly Caruba is a freshman broadcast journalism major. Caruba also writes for The Student Voice, volunteers at WAER radio, and is a part of Citrus TV. She will break the “Mental Block” every thursday with tips on how to improve your mental health, friendships, and relieve stress.

Healthy monday gets a head start this sunday

Laura Reginelli, beat blogger

What: Healthy Sunday 5K

When: Sunday, Oct. 11

Where: Archbold Gymnasium

Cost: $10 preregistration/$15 day off

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I have done something totally out of character. I have signed up on a whim to run a 5K. Truth be told, I haven’t completed an actual race since I was in elementary school — and that was a mile competition that rewarded participants with fun-filled goodie bags. Although I love running, it’s more of a recreational thing to me, a way to clear my mind, not something I typically consider competitive. But it’s a new semester and this fitness blog has encouraged me to challenge myself and test my limits. So here goes nothing!

As a Syracuse University student, I’m constantly hearing about Healthy Monday and all the fun the program has to offer, including free massages and Zen meditation. This weekend, Healthy Monday is getting a jump-start on the week by partnering up with Phi Sigma Pi to host the Healthy Sunday 5K on Oct. 11. Phi Sigma Pi is an on-campus organization that fuses elements of an honor society, social fraternity, and service club into one.

The event will start at Archbold Gymnasium and then loop down around Crouse, past the law school and back up to Archbold. Three laps of this course will make up the 5K. The Healthy Sunday 5K will start at 10 a.m. and registration begins at 9 a.m. Preregistration costs $10 while registering the day of the event costs $15. For more information or to register for the race, visit the Healthy Monday Web site. A portion of the money raised from the Healthy Sunday 5K will go to Teach for America, Phi Sigma Pi’s nationally supported philanthropy.

Based on the success of the 3^rd Annual Matt Wanetik 5K last weekend, it’s clear that events that combine great causes with physical activity bode well with students.

So it may seem a little crazy or out of my league, but college is all about new experiences and trying different things — and I think this 5K is exactly what I need. I may not be the most conditioned or skilled runner, but I’m fueled by ambition and ready to saddle up my sneaks for a great cause.

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Laura Reginelli is a junior public relations and finance dual major. She interned last summer at Bloomberg L.P. and spent her summer after freshman year studying abroad in Florence, Italy. Laura has a dedicated interest in exercise, traveling and communications.

Zumba dance workout moves SU

Claire Xi Chen, beat blogger

If you prefer a dance party blended with zesty Latino rhythms and calming world music to a solo competition between your iPod and a pounding heart, Zumba may be the answer. If staring at the calorie burn rate on the display of a treadmill does not perk you up, why not switch to a party style?

Zumba is the new cardio craze. If Shakira’s sexy hips have not demonstrated it well enough, the dynamic atmosphere of a typical Zumba class should convince you. The workout has spread fast from Columbia, where the dance form was originated, to the Syracuse University campus.

“Zumba dance creates a party atmosphere where you move to great music while dancing your way to a more toned and sculpted body,” said Milka Rodriguez, the Zumba Dance class instructor from the Late Night at the Gym program at SU. “You are here to join the party, make friends, and have fun.”

The music is the magic. It keeps the workout vibe going. In a Zumba dance, your body movements flow out naturally with the rhythm. While the movements are easy to follow, it is the attitude that makes the difference rather than any particular dance steps. The fact that you are actively moving gets you all the bonus points in a workout.

So stop dragging yourself to the gym day after day and start dancing like no one is watching. The two-hour weekly Zumba party is scheduled on Wednesdays at 10 p.m. in the Flanagan Gymnasium.

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Claire Xi Chen is a biology major doing her graduate studies at SU. She grew up in Tianjin, China. Here in the U.S., she finds the multicultural dynamics quite nurturing. Writing has always been one of Claire’s greatest passions.

Organic panic, the growing grocery myth

Kate Morin, beat blogger

I know I’m not the only one who has been made to feel guilty for not buying completely organic. But come on — I’m a college student on a budget, and sometimes, I have to admit, I care more about getting in and out of the store in 10 minutes than I do about making sure everything I buy is pesticide-free.

In an effort to make the choice a little easier for those of us who don’t have the time or money to buy completely organic, I did some research to make grocery-store choices a little less time consuming.

First, lets understand what organic means. Organic meats and animal products will have no antibiotics or hormones. All organic meat will have been fed all organic feed, and the organic animals we eat will get to roam free outside instead of being confined to a small cage or stall. Organic produce cannot be genetically modified or irradiated, has to be grown with completely organic fertilizer (read: contains no sewage or synthetic ingredients), and cannot be sprayed with any kind of chemical or pesticide.

The most important produce to buy organic is apples, cherries, grapes, nectarines, peaches, pears, berries, bell peppers, celery, potatoes, and spinach — just because non-organic varieties are usually doused in pesticides.

In general, any fruit with a thick skin — bananas, oranges, pineapples, mangoes, kiwi, etc. — aren’t worth buying organic because they have the least pesticide residues. As for vegetables, you can save a few bucks by buying your broccoli, asparagus, avocados, and onions non-organic.

If you choose to buy non-organic, take these few extra steps to reduce the concentration of pesticide residues on your food:

1. Scrub your produce well before eating to remove dirt, bacteria, and pesticides.

2. Try to remove peels from fruit and vegetables whenever possible

3. Remove the outer leaves from lettuces and other leafy vegetables.

SU counseling center sponsors stress reduction workshop

Alison Bryant, beat blogger

With a whirlwind of classes, extracurricular activities, sporting events and an engaging social life, finding time to push all the stress aside and simply relax proves difficult.  That’s why the Syracuse University Counseling Center is sponsoring the six week stress reduction workshop called the Mindfulness Based Stress Reduction Program.

Founded by Dr. Jon Kabat-Zinn, an author and researcher at the University of Massachusetts Medical Center, the MBSR program teaches individuals how to take a more balanced approach when dealing with everyday stress and anxiety.  Effectively coping with overwhelming emotions can bring peace of mind and a healthful approach to life.

Here at Syracuse University, David Jacobs, J.D., an MBSR facilitator and certified yoga instructor, will lead the practicum for undergraduate and graduate students.  Students attend six weeks of classes and a half-day retreat, learning skills that will make the bombardment of daily activities and obligations seem manageable and enjoyable.  The program is funded by the Syracuse University Wellness Initiative and is free for students.  The course meets Wednesday evenings from 6:30 to 8 p.m.  For more information call the Counseling Center at (315) 443-4715. Check it out.  Your mind and body will thank you later!

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Alison Bryant lives and plays in Burlington, Vermont.  She enjoys writing, yoga, music and being outdoors.

Sweet sweet love affair…

Jessica Scicchitano, beat blogger

The stress of my Astronomy 101 class eats away at my insides (I’m an English major, OK?)  Or, maybe it’s just me, eating away?  As I scarf down my stash of Hershey’s Miniatures, my head bows in contempt.  Although the allure of chocolate SEEMS innocent, the reality ain’t so pretty.

See, we all have this chemical in our head called dopamine.  Dopamine and chocolate are like BFF; they go WAY back.  When brought together in salivating bliss, our brains go nuts.  This reaction helps me avoid the fact that I CAN’T explain the phases of the moon and what constellations are out during which season.  Attempting to focus on my homework during a cocoa binge is a joke.  Why?  Our chemistry rules the bulk of our actions, and is made of the building blocks that lead to addictive behavior — aka bad news.  Also, our raging hormones don’t help us avoid this potentially dangerous (yet beautiful) substance (we females know how powerful premenstrual cravings can be).  Let’s face it: no one needs a pound of Mr. Goodbar.

So what kind of coping mechanisms can we (and I) adopt to prevent a scientific meltdown?  No one said a little piece of Green and Black’s 70% was going to hurt you.  In fact, recent studies have demonstrated that dark chocolate improves the texture and tone of our precious skin.  Just make sure (and I will try harder next time) to keep it in moderation, especially during times of academic stress.

To learn more about the power of chocolate check out these sweet sites:

http://www.chocolate.org/choc.html

http://www.realage.com/tips/chocolate-great-for-your-skin

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Jessica Scicchitano is three semesters away from reaching bachelor degree-dom and free-dom.  She majors in English and textual studies and spends her spare time enveloped in food, fashion, and writing.  She also just finished an internship at the Post Standard newspaper.On campus, you will most likely find her eating sushi, reading intensely, or soaking up each moment of the sun left until winter break. You can email her at jjscicch@syr.edu.

Making friends as a frosh

Kimberly Caruba, beat blogger

Don’t think that you have to go to every frat party, drink with your floor-mates, and always be the center of attention to make friends in college. For people like me, who prefer snuggling up with a bowl of popcorn and watching a movie to slipping on a skirt and painting on eye liner to hit frat row, making new friends can seem a lot harder than it was back in high school.

College means more than leaving home, being out on one’s own, and finally being the one to dictate what you eat, when you sleep, and where you go. It’s a transition — and almost a backwards one. Being a freshman, I find that same awkward feeling kids get on the first day of school. Where should I sit? Who seems like my kind of friend? Will they like me, or am I going to be that loner kid? My brain is filled with a never-ending flow of “what ifs” and “what should-I’s.”

Thankfully, the key to success in college is easy and simple: do what you love. If you’re not a partier, don’t party. If you don’t love sports, don’t play them. The most amazing and liberating thing about college is the endless possibilities. Join clubs that interest you, even if it may not be the most “popular” thing on campus. The truth is, people that share your feelings and desires will pop up where you feel content. If you take a deep breath, don’t fret about making friends, and do what makes you happy, friends will just fall into place.

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Kimberly Caruba is a freshman broadcast journalism major. Caruba also writes for The Student Voice, volunteers at WAER radio, and is a part of Citrus TV. She will break the “Mental Block” every thursday with tips on how to improve your mental health, friendships, and relieve stress.

Lattise, the New Secret to Long Lashes?

Yannique Benitez, beat blogger

Latisse is a Food and Drug Administration approved product that is said and proven to provide darker, fuller, and longer lashes for people suffering with hypotrichosis of the eyelashes. This fancy medical term is another way of saying short, sparse, and stubby little eyelashes.

How it Works

The medically prescribed treatment can produce results starting in the eighth week. Each night you can apply the solution to the base of your upper lids using the applicators provided in the Latisse kit. You should see full results during weeks 12-16. But, you may not be the best candidate if you have irritated upper eyelid skin, take medication for eye pressure, or have an eye infection.  You may even want to request an eye exam before you decide you want to use Latisse.

The Not So Pretty Side

This product seems to provide a solution to people that want beautiful lashes, but there are possible downsides.  The effects are not permanent and if you stop using the product after you see results, your lashes will return to their previous state within a few weeks. There is also the risk that the solution in the product could cause redness and itchy eyes. The color of your eyes can also change with increased brown iris pigmentation. Finally, Latisse is relatively expensive — a little over $100 for a kit that only lasts about a month. Therefore, you may need two boxes before you see results.

Buy At Your Own Risk

Still, if the side effects have not scared you away and you want to give the product a try, feel free. You’ll have beautiful lashes in time but take heed that they may only be temporary.

For more information on Latisse check out these Web sites:

http://www.latisse.com/Default.aspx?return=true

http://blogs.consumerreports.org/health/2009/06/latisse-ad-latisse-commercial-latisse-side-effects-brooke-shields-touts-benefits-of-latisse-in-ad-th.html

http://www.realself.com/question/how-much-does-latisse-cost

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Yannique Benitez is a senior magazine journalism major with a minor in history. She has written for on-campus publications like Equal Time and has interned at HBO and ThisOldHouse.com. Benitez is interested in investigating new products and procedures for beauty and skin care.