1 | Healthy You Spring 2012

Spiritual Health: The Missing Link?Spirituality vs. ReligionFinding Your Voice Through Journaling

Spring 2012 Vol. 11 Issue 2mind body spirithealthy you

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Sometimes an uncomfortable plane ride is all that’s keeping someone from an enjoyable getaway. Why not start the enjoyment early?

There are a few changes someone can make in order to have a more comfortable flight.

Keep a routine Make sure you continue to follow routines you would follow if you were home, like washing your face, putting on deodorant, and brushing your teeth. Use something like Colgate Wisps, a mini, pre-packaged toothbrush, already doused with toothpaste—making it perfect for travel. According to the Consumer Survey of Product Innovation, these Wisps are worth adding to your travel bag. Based on the survey, they were voted product of the year in their debut in 2010 among all oral care products!

Keep moving Not moving can cause something called deep vein thrombosis, according to the American Council on Exercise. It’s described as “a potentially life-threatening disorder in which blood clots form in the deep veins of the body, particularly the legs; several cases were attributed to long flights.” To avoid this, stand up once in awhile, take a stroll up and down the aisle if possible, and walk around during layovers.

Bring your own snack A lot of airplane companies schedule around meal times to avoid serving meals on their flights. Instead of purchasing an unhealthy treat from a shop near the gate or the closest vending machine, pack your own (healthy) snack. This could anything from a fruit parfait to a bag of trail mix.

Chew Gum This lessens the pain in the ears that’s commonly felt by plane-goers. Tim Mooney, a scientist at the U.S. Department of Energy, explains that there’s a tube that connects the middle of the ear all the way to the pharynx. The tube’s job is to keep the pressure on both sides of the eardrum equal. When the air pressure outside changes, air is supposed to go through this tube. Since the tube is so narrow, it’s easily blocked. Chewing gum helps unblock the tube because you’re constantly swallowing and reopening the tube. The pop one often hears is the tube reopening.

Get some sleep Sara C. Mednick, author of “Take a Nap! Change Your Life” and assistant professor of psychology at the University of California Riverside, encourages sleeping on a plane and says “You’ll feel like a new person when you wake up.” To make it easier, Carol Landis, a professor at the University of Washington and researcher of sleep and the health consequences of disturbed sleep, recommends not drinking caffeinated drinks, or eating chocolate or anything else with caffeine 6-8 hours before you get on the flight.

Have a{HEALTHY}

FlightBy Shweta Shreyarthi, junior, public health major

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Healthy You Airlines

Story by Angela Stoehr, sophomore, public health majorIllustration by Emily Ramon, senior, illustration major

After a long year of studying, stressing and partying, your body and spirits may feel down. You probably can’t pinpoint exactly why you feel this way, but it’s your body’s way of coping with the negative effects you experience in college. To rejuvenate your mind, body and spirits, detoxification methods are ideal in helping your body

restore its inner happiness. According to Detoxsafety.org, there are three basic elements to a successful detox: cleansing and elimination, rebuilding healthy tissue, and maintaining your healthy state. Detox methods are becoming more and more common—from spiritual retreats in Arizona to toxin-sucking machines that are available to those who can afford it. But there are safe and easy ways to cleanse your body at the drop of a hat (and on a college budget, of course).

Helpful Hints: Stick with it! The first few days will be challenging, but after about three days your body will become accustomed to the diet. At the end of the cleanse your body will feel rejuvenated and lively. Do not cheat (yes, that includes coffee) or all your hard work will be for nothing.

Disclaimer: Do not detox if you have a history of eating disorders or are pregnant. Side effects may include headaches, upset stomach, insomnia, cranky moods, anxiety, lightheadedness, restlessness and feeling physically weak.

Master CleanseWhat is it? Potentially the most popular detox, the Master Cleanse requires you to drink “lemonade” anytime you are hungry throughout the day and take a morning/evening laxative or salt water flush with induced bowel movements. Two weeks is more than enough for beginners.

Cost: Relatively cheap, the only pricey item is pure maple syrup. But the costs of the detox are less than the consumption of three meals a day.

For more information:http://themastercleanse.org/http://themastercleanse.org/http://www.WebMD.com/diet/guide/raw-food-diet

Raw Food DetoxWhat is it? Today, 90 percent of the food we eat is processed with toxins that build up in the body. Instead, eat only raw food, like fruits, vegetables, nuts, seeds and grains, for at least three days to flush the body. If needed, eat a bowl of cooked grains, like steamed brown rice, for dinner.

Cost: Fruits, vegetables and nuts can be pretty costly at the grocery store, but readily available for those of you in the dining hall. Budget only about 40 dollars for a three-day cleanse.

For more information: http://www.WebMD.com/diet/guide/raw-food-diet

Eat Stop EatWhat is it? Regular and quick fasting will not affect the metabolic system; therefore, fast for a day once or twice a week. This cleanse does not require elimination of food or changing your diet.

Cost: free! (Unless you want to buy book packages for about 60 dollars to learn more)

For more information: http://secretsofthehealthy.com/blog/eat-stop-eat-review-an-honest-review

Detoxify your body the right way

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MintThe University of Maryland Medical Center and the National Institutes of Health (NIH) discuss the benefits of mint. It’s proven to have a positive impact on our bodies because it contains menthol, which acts as a decongestant and helps digest fat, according to the University of Maryland Medical Center. In addition, the NIH states that mint helps relieve tension headaches and digestive pain, and can relax intestinal spasms.

LemonsAccording to Ann Heustad, a registered nurse, lemons can help relieve symptoms of indigestion, such as heartburn, bloating and belching. Mehmet Oz (Dr. Oz), a vice-chair and professor of surgery at Columbia University made popular by the Oprah

Winfrey Show, has a lot to say about the benefits of lemons. On an episode of his show he, too, talks about lemons acting as an aid to digestion.

CucumbersAllow cucumbers to soak in your water and the nutrients from the cucumber will seep into the water. This gives you vitamin C, vitamin A, iron, calcium, vitamin K and potassium, just to name a few, according to Barbara Mendez, a master’s-level nutritional consultant.

Strawberries (and a bit of sugar)According to Mary Anne Dunkin, writer for Arthritis Today, strawberries lower blood levels of C-reactive protein (CRP), which decreases the risk of heart disease and stroke. Researchers at the Harvard School of

Public Health did a study that showed that women who ate more strawberries were less likely to have elevated levels of CRP.

OrangesA study led by nutritionists at Brigham Young University (BYU) emphasized the benefits of oranges. Tory Parker, an assistant professor of nutrition, dietetics and food science at BYU, says that the carbohydrates and fats we often find ourselves eating increase the amount of free radicals in our blood, which increase the potential for hardened arteries and heart disease. By eating fruits, like oranges, those effects are “counteracted,” he says. Lisa Cain, an evolutionary biologist, suggests the idea of mixing the orange slices with the cucumbers—doubling the benefits!

Water!By Shweta Shreyarthi, junior, public health major

There are so many benefits of drinking water. It helps keep you hydrated and keeps you from overeating. However, it still seems people aren’t getting enough. This is often caused by the fact that in a world that puts a heavy emphasis

on sodas, sports drinks, coffees and teas, water is put on the back burner. People find themselves drinking these flavored beverages instead of having the necessary serving of water. Water doesn’t have to be unflavored, though. There are many ways to add a little pizzazz to water in order to make it something more appealing to you and to your body too!

Adding different ingredients to water can make it easier to get the recommended 64 ounces every day. By getting this much fluid, and having it taste delicious, you and your body will surely be thankful.

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SPICEUp Your

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Did you ever want to spend the day in your bed? After a long day of classes, the last thing on your mind is the gym. But, to another, it may be the first. Why? What is the difference between you two? Motivation. Motivation is more than a willingness to do something. According to Jacob Beard and Mounir Ragheb of the Journal of Leisure Research, there are intellectual, competency, social and escape factors involved in motivation.

Intellectual motivation at the gym is a person’s drive to try new activities. By being open to try something new, working out becomes less tedious and dull. However, if one is not intellectually motivated, he/she will continue with the same routine and get easily bored. So go ahead, try that new core exercise you read about in a magazine! It may be difficult to learn a new skill at first. However, Garret Benedict, a sports physiologist, states your body adapts to the exercise with continuous practice. So, the more you practice, the easier it gets.

Do you want to be the best you can be? Competence motivation is the desire for competition and challenge. Jeremy Hoefs of Livestrong.com suggests posting a fitness tip or quote, watching an inspirational video clip or seeking advice from trainers to motivate yourself. If you do not want to go to the gym because of your fitness level, do not let that stop you! Benedict says, “If you have a low level of fitness, you will notice improvements in a relatively short time frame of three to six weeks.” So, as long as you stay motivated, you can make a difference each time you enter the gym.

You may think adding the gym to your to-do list will

leave little time for a social life. Well, think again. According to Mark Stibich, a behavior change expert, you can make exercise social by exercising with one of your friends. Stibich states, “Exercising with another person can help motivate you and make your workouts more interesting.” However, if your friend is not willing to go to the gym, there are plenty of ways to meet people who are. Stibich suggests playing a sport, exercising for charity or joining a class. From the running club to the ultimate Frisbee team, you can meet people who want to exercise. You can even make your own team by getting a group of friends to train for an upcoming charity event. Not only will you and your friends meet dozens of people while helping a good cause, but you will also have a purpose to go to the gym together. Furthermore, you can join a class at Ernie Davis or Archbold/Flanagan gym. Then, going to the gym becomes a part of your daily schedule. Once the class is over, you can still continue your schedule with the new people you met.

When a research paper you did not start is due tomorrow, spending time at the gym will only build stress, right? Not exactly. Going to the gym is part of

the escape factor of motivation. Exercising releases endorphins, reducing stress. According to WebMD, endorphins reduce the perception of pain and trigger a positive feeling in the body. Therefore, a better mood follows exercise. So, if you are stressed, going to the gym can actually help release some steam and boost your mood. Exercising at the gym is a way to escape from stress.

Getting to the GymFind the motivation you needBy Nancie Sophias, freshman, public health major

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For some reason, girls and boys have developed different roles when it comes to going to the

gym. Typically, girls are seen doing some sort of aerobic activity while guys utilize every machine that the gym has to offer. So ladies, why is it that we feel this need to restrict ourselves to the elliptical section of the gyms? Whatever the reason, I think that it’s time for us women to realize that the weight training equipment in the gyms has great potential for helping us get more fit and healthy! Cedric Solice, the assistant strength coach and director of basketball operations for the Syracuse University women’s basketball team, has seen first hand which exercises are beneficial for women specifically. He emphasizes the importance of total body weight training as well as circuit training. Body weight training includes exercises that utilize your own body weight, such as pushups. Circuit training involves alternating exercises by working one muscle group while the opposing muscle group rests, sometimes called super setting. According to Livestrong.com, circuit training maximizes caloric burn and works the cardiovascular system by keeping you moving, not allowing for long rest periods between exercises. Circuit training is perfect for college women who do not have a lot of time to devote to working out each day. Most women are going to the gym to lose weight so they feel that cardio is the only necessary thing. However, strength training will not only help you to lose weight but also to tone up and decrease the risk of injuries. Solice says that your workout routine has to be personalized and has to be something that YOU want to do or you will not be successful. He

recommends working out four to five days a week, emphasizing that resting days are also an important part of working out. However, two areas that can be worked on seven days a week are cardio and abs. He says that women, and men, often don’t realize the importance of warming up and stretching. A warm-up should consist of about 10 minutes of light cardio followed by 7-10 minutes of stretching. He recommends lifting directly after stretching and following lifting with additional cardio and then a cool down. In order to tone up, stick to more repetitions and lighter weight, but enough weight that you feel some resistance. To see a change in muscular fitness, the American College of Sports Medicine recommends one set of 8-12 repetitions per exercise. So, ladies, stop being intimidated by all the gym equipment. The fitness staff would be happy to show you how to use something if you don’t know how. Keep in mind that a good workout will help you to look and feel your best.

Story by Marissa Donovan, junior, nutrition majorPhotos by Gabriela Pérez, sophomore, art photography major

Dumbbell Front Raise1. Stand feet shoulder width apart with same size dumbbell in each hand, arms at sides and palms facing inward.2. Exhale as you slowly raise and rotate both arms simultaneously until the dumbbells are shoulder height with palms facing downward.3. Hold this position for 1-2 seconds, inhale and return to starting position.4. Choose the weight that will enable you to perform 10-12 repetitions without sacrificing your form.

Hanging Knee Raise1. Hold onto parallel bars, or pull–up bar, palms facing in, engaging your upper body and your abs.2. Exhale as you slowly lift your knees to a 90-degree angle at your hips.3. Hold this position for 1-2 seconds, inhale and slowly return to starting position.4. Be sure to only tap the platform or floor below between repetitions.5. Aim for 3 sets of 15-20 lifts.* For a more advanced exercise perform same movement while keeping legs straight.

Weight Training Exercises to Try

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