Spring Break The Daily Athenaeum

Wellness Edition 2014&

THE DAILY ATHENAEUM MONDAY FEBRUARY 24, 20142 | SPRING BREAK HEALTH & WELLNESS

Students encouraged to ChillWELL during break BY ALEXIS RANDOLPH

STAFF WRITER @DAILYATHENAEUM

College can be taxing on students and professors. It is important to not only take physical breaks and return to your hometown or other relaxing destinations but to also take mental breaks.

After a long, cold and snowy winter, the upcom-ing spring break in March will be welcome time off for most students.

The mental health of stu-dents is an important focus of WELLWVU: The Students’ Center for Health and the Carruth Center for Psycho-

logical and Psychiatric Ser-vices. Their chillWELL pro-gram works to help students feel less stressed.

ChillWELL offers differ-ent online apps and pro-grams to help students de-stress throughout the semester. WELLWVU’s web-site even offers calming vid-eos for students to watch and get focused.

There are activities stu-dents can work through such as Stress Management and Time Management tabs to help students figure out areas in which they are stressed and how to help them manage their stress.

Tandy McClung, a staff

psychologist at the Car-ruth Center, recommends breathing exercises and meditating to de-stress.

“Of course you can take a mental break anytime. If we are talking about taking a break during spring break, then it would be a good time to focus away from stress-ors,” McClung said. “You can focus more on the pres-ent moment and whatever you might be doing during your spring break.”

According to McClung, taking a break is focusing on the present and future.

“A key to being able to take a mental break is being able to focus away from what

you are thinking about,” she said. “If you want to take a mental break, then maybe focusing on what is upset-ting you and developing ways to get away from that will help.”

McClung said it is impor-tant for students to enjoy the breaks they get.

“You only get one spring break each school year, so you want to do the best you can to make those days en-joyable for yourself,” she said.

Amber Lampinen, a ju-nior biochemistry student, said she will take a mental breather this spring break in different ways.

“Most likely (I’m) going home to visit family and possibly going out to a cabin for a few days,” Lampinen said. “(I will) play guitar or listen to music. Read a good book or indulge in Netflix.”

Lampinen said she feels the most stress around the first set of exams for a se-mester or during finals. She said her favorite break from school was summer 2013.

“Even though I took sum-mer classes, I had a really re-laxing summer after those were finished,” Lampinen said. “I spent a little while at a lake in a lake house, and that was awesome.”

For Lampinen, the most

important component for a relaxing mental break is let-ting go of the past, she said.

“Stop worrying about what’s already happened, like, say, finals or grades you may have gotten al-ready, because it has al-ready passed, and you can’t change it,” she said. “Focus on the present and the fu-ture in a positive way. Make sure you surround yourself with people that help make you happy and stress free.”

For more informa-tion about chillWELL, visit http://well.wvu.edu/wellness/livewell/chillwell.

danewsroom@mail.wvu.edu

THE DAILY ATHENAEUMMonday February 24, 2014 spring break health & wellness | 3

WVU Rec Center offers personal trainers to optimize fitness BY SAM BOSSERMAN

Staff Writer @Dailyathenaeum

There are countless ex-cuses a college student can make for not going to the gym. However, student per-sonal trainers at West Vir-ginia University work hard every day to ensure not knowing how to work out is not a valid reason to skip the gym.

All WVU students can take advantage of three free sessions with a student per-sonal trainer.

Phillip King, a student personal trainer, said the program is a great way for those new to working out to learn more about what they should be doing.

“Starting out with a per-sonal trainer is a great way to go,” King said. “If you’re not comfortable in the Rec Center, you can come, and we’ll help educate you on some of the equipment and how your body should feel through your exercise.”

King said the personal training program allows for an emphasis on one-on-

one training and a focus on what clients specifically want out of the program.

Marion Heffron, a fresh-man merchandising stu-dent, said the fact the program is free is great for college students and makes using the service a no-brainer.

“It’s a great program that they offer because it’s free, and any other place like this would be very expensive,” Heffron said.

Heffron currently does her sessions with a group of two other people, which she said adds to the benefit of the training.

“Group workouts keep you motivated on those days you don’t feel like coming,” Heffron said.

Dennis Chen, student personal trainer, said he likes to focus on getting the most out of each session for his clients.

“There is an hour limit, so you want to actually put enough into it to fatigue you,” Chen said. “Person-ally, as an individual trainer, I like to expand beyond a single body part.

“Instead of working on strength and then cardio, I like to do both at the same time.”

Chen said while he’d like to see the three-session cap raised, coming to a per-sonal trainer is well worth the effort and will pay off in the end.

“Getting yourself into the gym and having someone push you beyond your lim-its is a lot better than sitting at home just watching TV and being unhealthy,” Chen said.

Every trainer has a dif-ferent take on how they do their job, and Chen said he likes to incorporate workouts he thinks will be fun and enjoyable for his clients.

Grace Honecker, a hu-man nutrition and foods graduate student, said she likes the personal training program because it allows her to expand workouts to include more parts of her body.

“For me it’s awesome ,because I’m working body parts I normally wouldn’t, like shoulder and arms,”

Honecker said. “Person-ally, I always did more car-dio and lower body type of stuff, so it’s a learning experience.”

Honecker said personal trainers hold their clients accountable and put them

through the paces every session.

“It’s always a challenge – it’s not easy, and that’s good, because we don’t want to come in and do something bulls---,” Hon-ecker said.

For more information, in-cluding instructions on how to sign up for personal train-ing sessions, visit http://studentreccenter.wvu.edu/fitness/personal_training.

danewsroom@mail.wvu.eud

HEaltHy lifEstylE

Exercise fads allow for more diverse, fun options

ERIN IRWIN/THE DAILY ATHENAEUMAn instructor leads a Bootcamp class at the Student Recreation Center. Students can participate in group exercises as well as work with personal trainers.

BY CElEStE lANtzeDitor-in-chief @celeStofacto

Kettle balls. Hot yoga. “Insanity.” “Zombies, Run!”

Types of torture? No, these are exercise fads that have cropped up in popu-lar culture within the past five years.

Ranging from fitness rou-tines developed in police academies to pole dance workouts to cell phone apps that simulate apocalyptic, life-or-death situations, in 2014, there is truly a type of workout for everyone.

In the past, people have used systems such as P90X and “Insanity” to drastically

change the shape of their body. Due to the extreme difficulty of these videos, re-sults were varied.

P90X, or Power 90 Ex-treme, is designed to take 90 days of timed workouts that use cross-training, mar-tial arts and yoga.

One fad, pole dancing, came and went quickly but not before thousands of housewives bought poles to install in their bedrooms for practice. One spinoff in-cluded a video from Car-men Electra that used exotic dancer-inspired exercises.

For the less cardio-in-clined, hot yoga has been growing in popularity. The thought behind the prac-

tice is to loosen the muscles with heat to release toxins and increase flexibility.

When students can’t make it to the gym or don’t enjoy participating in group classes, Xbox Kinect has provided a fun alternative: “Zumba Fitness.”

This game uses the mo-tion sensor in the Kinect system to track users’ move-ments as they learn the dance moves and follow along with preprogrammed dance routines, with the option for purchasing more through the Xbox Play store. The modes single and multi-player allow users to com-pete against each other, scored on form and rhythm.

As the weather improves, so will motivation rates. However, for those who need an extra push, “Zom-bies, Run!” is one unex-pected solution. The app, developed and published by Six to Start, is an immersive running game. Players com-plete a series of missions, in which they run and listen to audio narrations to uncover the story.

The GPS features even al-low the users to participate in a zombie race, which re-quires the player to run faster for a short distance or risk getting caught by zom-bies and lose their supplies and fail the mission. The app records distance, time,

pace and calories burned on each mission.

“Zombies, Run!” is avail-able through the iTunes App Store and Android.

Callie Goodwin, a biol-ogy student at West Virginia University, said she goes to “Primal Training” when she returns to Charleston, W.Va., each summer.

“‘Primal Training’ mir-rors crossfit. It’s really in-tensive, but the results are definitely worth it,” Good-win said.

She combines primal training with a diet similar to the paleo diet.

“The idea is to do exer-cises and eat the way our ancestors did. So, we use

our body weight to work out and stay away from dairy and processed food,” she said.

Goodwin’s parents both have seen remarkable re-sults from the program, and she said it inspires her to work harder to stay healthy.

“Eating healthy is hard (in college). It’s really expen-sive. I buy fresh vegetables and fruits and do the best I can with everything else,” she said.

With so many op-tions, there’s really no ex-cuse not to get that 30 minutes of exercise each day.

celeste.lantz@mail.wvu.edu

THE DAILY ATHENAEUM Monday February 24, 20144 | SPRING BREAK HEALTH & WELLNESS

WVU alumna, nutritionist encourages nixing processed foods, ‘clean eating’BY Summer ratcliff

City Editor @SummErratCliff

For many, fad diets are a go-to quick fix when vacation or special event approaches.

While these diet plans may produce temporary results, they generally do not provide a lasting solution.

Like many other nutri-tionists, Ashley McLaugh-lin, a 2012 graduate of West

Virginia University and pub-lic health nutritionist, said she advises her clients to eat clean.

“Clean eating is not a diet, not a fad, but rather the way all of us should be eating,” McLaughlin said. “It elim-inates all processed foods with dangerous, refined grains or sugars and chem-icals that cause many pre-ventable illnesses Americans face today, such as diabetes and heart disease.”

Clean eating empha-sizes the importance of eat-ing fresh produce and cook-ing meals from scratch rather than buying pre-made mi-crowaveable meals or fast food. In essence, clean eat-ing is simply eating real food.

McLaughlin said Ameri-cans, in general, are the most overfed and undernourished people in the world. Without proper nourishment, our bodies cannot function to their full potential.

“The foods you eat affect so much more than body fat but also have direct impact on brain function, which ev-ery college student needs more of,” she said. “The prob-lem is that we aren’t eating food anymore, but food-like products.”

For students who do not want to fully commit to a strict clean eating meal plan, McLaughlin said drink-ing water and incorporat-ing more raw vegetables into their diet is key.

“(These are) two simple things most people do not do,” she said. “I guarantee you will see an increase in your energy levels and per-formance in school by stay-ing hydrated and filling your body up with the proper fuel it needs to function.”

McLaughlin also said she realizes at times eating clean will cost a person more dur-ing their visits to the grocery store, but she compares what

foods people choose to put into their bodies to putting low-grade gasoline in a car that requires premium grade to run properly.

“Your body and the food you put into it should be your No. 1 priority,” she said. “I was able to live off about $20 a week in groceries while I was in college while still eat-ing very healthy. I know the average student does not have extra money to spend because I was once one of them.”

Planning and smart shop-ping combined with cook-ing all of your meals from scratch can save students a lot of money as opposed to eating out for every meal.

McLaughlin said she sug-gests taking advantage of lo-cal farmers markets and co-ops that do not bump up their produce prices like su-per markets do. Additionally, buying pantry staples in bulk and shopping for vegetables

while they are in season will reduce grocery bills.

According to McLaughlin, heart disease, diabetes and other diseases prevalent in the United States are almost never seen in countries that do not consume the typical American diet, full of highly processed foods and animal products.

“These lifestyle diseases cost our country (more than) $120 billion each year and we are raising a generation of children that are expected to live shorter lives than their own parents,” she said. “The foods we eat not only impact our health but the economic stability of this country. Food matters.”

For more information about clean eating, visit McLaughlin’s company web-site at http://realfood4re-sults.com.

summer.ratcliff@mail.wvu.edu

HEaltHy lifEstylE

ClEaN CHiCkEN witH QuiNoa aNd vEggiEs Ingredients:

• 1 cup rinsed quinoa• 2 cups chicken broth• 2 tablespoons extra-virgin olive oil• 2 garlic scapes, chopped• 1 small onion, chopped• 2 skinless, boneless chicken breast halves - cut into strips• 2 tablespoons extra-virgin olive oil• 1 zucchini, diced• 1 tomato, diced• 4 ounces crumbled feta cheese• 8 fresh basil leaves• 1 tablespoon lime juice

Directions:1. Bring the quinoa and chicken broth to a boil in a saucepan; reduce heat to a simmer and cover

the pan. Simmer until the broth is absorbed, the quinoa is fluffy, and the white line is visible in the grain, about 12 minutes.

2. Heat 2 tablespoons of olive oil in a skillet; cook and stir the garlic scapes and onion until onion is translucent, about 5 minutes. Stir in the chicken breast strips and cook until the chicken is still slightly pink in the middle, about 5 more minutes. Remove the chicken meat and set aside. Pour 2 more ta-blespoons of olive oil in the skillet and cook and stir the zucchini and tomato until the zucchini is ten-der, 5 to 8 minutes. Return chicken to skillet and sprinkle with feta cheese, basil leaves, and lime juice. Cook until the chicken is fully cooked and hot, about 10 more minutes. Serve over hot quinoa.

30 miNs PrEP 25 miNs Cook timE

allrecipes.com

THE DAILY ATHENAEUMMonday February 24, 2014 SPRING BREAK HEALTH & WELLNESS | 5

SPRING BREAK READY

The health risks of tanning, safe alternatives

by meghan bonomostaff writer

@dailyathenaeum

The excitement of spring break plans is pal-pable. Some students at West Virginia Univer-sity are venturing to the beach, and some are re-turning home for the week. However, there are many activities available for the students staying in Morgantown.

With obvious options such as hitting the Stu-dent Recreation Cen-ter, congregating in the Mountainlair or catching up on schoolwork, there are many other exhilarat-ing options.

Students are able to rent camping, hiking and kay-aking gear from the Rec. Chestnut Ridge Park and Campground and Sand Springs Campground are available year round with a variety of attractions and lakes.

Cheat Lake also pro-vides opportunities for students to get out on the water and rent boats, pon-toons and other water ve-hicles through Sunset Beach Marina.

Morgantown is teem-ing with creeks, waterfalls, swimming holes and trails to explore, as well.

Blue Hole is one the six best swimming holes in West Virginia, according to WV Living magazine.

It is located about 15 miles southeast of Mor-gantown and has many different swimming areas. The drive requires a vehi-cle with high clearance and visitors are warned not to jump off the bridge, especially when ambu-lances cannot access the

area.The Megabus offers rea-

sonably priced bus fare to Pittsburgh and Washing-ton, D.C. from Mountain-eer station located on Van Voorhis Drive across the street from Applebee’s.

Current rates to Pitts-burgh range from $10-$23 each way and $9-$30 to D.C.

Students can go to the Just Ducky tours and ride on Pittsburgh’s only land-and-water adventure to explore and learn about the city.

Hockey fans can take advantage of both cities to see the Penguins and Capitals face off two con-secutive nights starting March 1 and get excited for rival competition in the windup of the NHL season.

Other opportunities in Pittsburgh include taking a day trip to the Pittsburgh Zoo & PPG Aquarium, ex-ploring South Side shops and restaurants, enjoying the view atop Mt. Wash-ington or visiting Market Square in the downtown area.

Many concerts and per-formances will be held during the week in Pitts-burgh and D.C.

Arcade Fire will be per-forming at the CONSOL Energy Center March 12.

C o m e d i a n A m y Schumer will perform in DC March 8 as well as performances by David Guetta and Jerry Seinfeld later throughout the week.

Students should plan ahead for some of the events and book Mega-bus tickets to secure a spot.

danewsroom@mail.wvu.edu

Staying in Morgantown for break can be relaxing

by hannah WIgaLCorrespondent

@dailyathenaeum

With the warmer months quickly approaching, more college students are at-tempting to get a bronzed look for spring break by in-door tanning.

Students often get car-ried away with their appear-ances and forget about the health risks associated with tanning beds.

Tanning just 10 times in your lifetime increases your chances of getting mela-noma by 75 percent, but many people do not realize just how harmful indoor tanning can be.

Before using a tanning bed, there are necessary precautions that should be taken, including apply-ing tanning lotion, wearing

eye protection and limiting to every 24-48 hours, de-pending on the amount of exposure.

“I tan between three and seven days a week,” said Bri-ana Bowie, a criminology student. “I use lotion and goggles in beds with facial tanners to better protect myself.”

Students should consider the health risks of indoor tanning before purchasing a tanning package and per-haps look into the safer al-ternative of spray tanning.

Spray tans are an afford-able option for quick color, and they have been grow-ing in popularity in recent years.

For best results, cus-tomers should not apply makeup or wear deodorant before their appointment. It is also important to shower,

exfoliate and shave before getting a spray tan.

Spray tans typically last 7-10 days and customers should thoroughly moistur-ize their skin to keep their tan as long as possible.

Many people will get spray tans for events such as proms and weddings, but there are also many who get spray tans on a weekly basis.

Tan 1 is one of the many tanning salons in Morgan-town that offers spray tan-ning services to customers.

“I think it’s important to offer the option of spray tanning to our customers for a variety of reasons,” said Stephanie Corely, manager of Tan 1. “We have custom-ers who get spray tans for special events, but we also have customers who get them for health reasons.”

Tan 1 has two different spray tan options, the Mys-tic HD Sunless spray booth and Airbrush spray tanning.

The cost per tan in the Mystic HD Sunless booth ranges between $35-$45, depending on which for-mula customers choose.

The Airbrush spray tan-ning price ranges between $40-$50, and customers can choose the shade that will suit them best.

“I will get spray tans throughout the year, be-cause they are convenient ,and they’re a lot safer than laying in a tanning bed,” said Sydney Nichols, a WVU general studies student.

For more safe tanning tips, visit http://www.well.wvu.edu.

danewsroom@mail.wvu.edu

THE DAILY ATHENAEUM Monday February 24, 20146 | SPRING BREAK HEALTH & WELLNESS

staying safe & HeaLtHy

Health officials talk positive body image BY TAYLOR MCSORLEY

Staff Writer @Dailyathenaeum

Students around the country are eagerly await-ing the arrival of spring break. In order to prepare for the week off, many stu-dents go to drastic mea-sures to get their body ready.

Eating disorders are very common among col-lege students, especially freshmen, due to the new environment in which they live.

An eating disorder is a psychological disorder de-

fined by the insufficient or excessive intake of food. Everyone knows about the “freshman fifteen.” How-ever, it is definitely not the only thing students should look out for.

“Kids in college often have a very different life-style than they did when they were in high school, and they are put under a lot more stress than be-fore,” said Allison Topilow, a registered dietitian.

Many college students experience feelings of isolation and homesick-ness, pressure to achieve academically or intense

peer pressure, which all increase the likelihood of developing an eating disorder.

The Student Recre-ation Center is especially crowded around this time of the year. It is filled with students trying to get in shape for either their vaca-tion or just to go home and impress their high school friends.

“While it might seem like eating disorders are about food, weight, exercise and eating, the symptoms usu-ally represent more com-plex psychological or emotional issues such as

anxiety, depression, per-fectionism, low self-es-teem, trauma or relational problems with friends or family members,” Topilow said. “Students often think they can lose a substan-tial amount of weight in a matter of days, and when that doesn’t start happen-ing, they begin taking ex-treme measures like starv-ing themselves or extreme amounts of exercise.”

Spring break is in less than three weeks and the expectations of a perfect body continue to rise.

The Internet and so-cial networks allow young

people to constantly be ex-posed to pictures of mod-els and believe they need to look like them.

“I went through coun-seling a couple years ago when I had an anorexia problem, but luckily I was able to recover,” said Ni-cole Spera, a junior ac-counting student. “I would tell anyone who even thinks they may have a problem to go get help be-cause it is better to control it before it gets too bad.”

The majority of college students eat fewer than three servings of fruits and vegetables per day, but

the U.S. Centers for Dis-ease Control and Preven-tion recommends five to nine servings daily. Eating fruits and vegetables can help with weight loss and provides a number of vi-tal vitamins and minerals.

WELLWVU: The Stu-dents’ Center of Health has website provides in-formation on eating dis-orders, diets and healthy lifestyle tips.

For more information on WELL WVU or eating disorders, visit http://well.wvu.edu.

danewsroom@mail.wvu.edu

WELLWVU encourages student safety, preventative measures

BY MEAGAN CARPENTERStaff Writer

@Dailyathenaeum

For many students, pre-paring for spring break in-cludes buying a new bath-ing suit or figuring out what destination hot spot they will visit this year.

While that is all fun and games, students need to be prepared and aware of the dangers that come with go-ing away for spring break.

Sexual assault is one of the dangers students may face when they go on spring break or in any place, even at West Virginia University.

In a survey conducted by the Centers for Disease Con-trol and Prevention about college age sexual assaults, 37.4 percent of female rape victims were first raped be-tween ages 18-24. In a study of undergraduate women, 19 percent experienced at-tempted or completed sexual assault since entering college.

Most sexual assault cases are never reported, but when

they are, females are more likely to come forward than males. However, males can still be targets of this type of violence and should be aware of the dangers, as well.

Deborah Beazley, a so-cial worker for the Car-ruth Center for Psychologi-cal and Psychiatric Services, has worked with sexual as-sault victims and under-stands the importance of students taking precaution on spring break as well as on campus.

“It is very important that students take care of each other and not leave a friend behind. There is safety in numbers,” Beazley said. “It is always important that stu-dents are alert and aware of their surroundings, and the abuse of alcohol or other drugs can increase vulnerability.”

Students can use many re-sources offered on campus to remain safe while at school or on spring break. These programs include Student Health Services for follow-up

on any physical or sexual as-sault situations or participat-ing in the WELLWVU Green Dot training program, which helps students learn to rec-ognize if someone could be in a dangerous situation.

Now more than ever stu-dents carry their phones while they are out. Mo-bile apps can serve as a sexual assault prevention tool.

“Circle of 6” is a new free app that prevents violence before it happens. It lets the user set up six numbers from their phone and gives them three options of alerting them of any danger. The app is able to pinpoint where you are using location services and can alert the people in your circle if you need them to come get you, call you or if you need some advice.

For more information on staying safe both on cam-pus and on spring break, visit http://well.wvu.edu/sexual_assault.

danewsroom@mail.wvu.edu

WYTHE WOODS/THE DAILY ATHENAEUMThe University Police Blue Light System is located across campus. In the event of an emergency, students are encouraged to use the system, which will directly connect them to 911.

THE DAILY ATHENAEUMMONDAY FEBRUARY 24, 2014 AD| 7

THE DAILY ATHENAEUM MONDAY FEBRUARY 24, 20148 | SPRING BREAK HEALTH & WELLNESS

CLEAN PEANUT BUTTER COOKIE DOUGH BITES

Ingredients:•1 1/2 cups pitted dates•1 1/2 cups puffed rice cereal (TRY: Nature’s

Path Organic Rice Puffs)•1/2 cup rolled oats•1/4 cup coconut flour (TRY: Bob’s Red Mill

Organic Coconut Flour)•1/2 tsp sea salt•5 oz (about 9 tbsp) natural unsalted creamy

peanut butter•1/4 cup raw honey•1/2 tsp pure vanilla extract•7 oz 70% dark chocolate, chopped

Directions:1. Bring a kettle of water to a boil. To a me-

dium heat-proof bowl, add dates. Add boiling water to cover. Set aside for 5 minutes. Remove dates from water with a slotted spoon and re-serve 2 tbsp of the soaking water; discard re-maining water.

2. Meanwhile, to a food processor, add rice ce-real, oats, flour and salt. Process into fine crumbs. Transfer mixture to a medium bowl.

3. To food processor, add dates, reserved soaking water, peanut butter and honey. Pro-cess until smooth. Add vanilla and process un-til combined.

4. Return cereal mixture to food processor and process on high until a soft, sticky dough forms, about 30 seconds.

5. Using a small cookie scoop or a spoon, scoop 1-tbsp portions of dough and roll into round balls with hands. Place on a parchment-lined baking sheet. Cover and freeze until firm, about 2 hours.

6. Using a double boiler or a heat-proof bowl over simmering water on low, melt chocolate and coconut oil, stirring until smooth; keep heat at lowest setting. Remove peanut butter balls from freezer. Working with one at a time, gen-tly dip in chocolate mixture with a spoon. Let excess drip off, and transfer to a parchment-lined baking sheet. Refrigerate until set, about 30 minutes.

MAKE AHEAD: Once bites are set, transfer to a resealable freezer bag or covered container and freeze up to one month. Thaw for 5 to 10 min-utes before serving.

MAYA VISNYEI/CLEAN EATING MAGAZINE