Health

Introducing Ben and Study Abroad

Hey readers! I know from experience that it can be very stressful having to juggle academics, work, family, and friends – not to mention finding time to exercise and eat a balanced diet. When I was younger, it was very confusing to navigate the world of fitness and travel, as I was not very experienced. Let me be your guide this summer as I combine the two while I am studying abroad.

My name is Ben Smart, and I’m beyond excited to be taking over the blog with Emily. Stacey did an awesome job keeping everyone informed with the most relevant in health and fitness, so I’ll have some big shoes to fill. As mentioned in a previous article, you’ll be seeing a lot of the same kinds of articles from me, including practical advice for getting into shape, eating right, and taking advantage of the multitude of awesome Campus Rec events.

This summer I am studying abroad in the beautiful country of Costa Rica as part of the UNC Spanish for the Medical Professions program. I flew in last week and I’ll be here for 7 weeks. My classes take place at the University of Costa Rica in San José (the capital), but I’ll be travelling around the country on the weekends to hike, zipline, and explore the rainforests and volcanic landscape. While I’m here, I’m going to try to stay healthy while stepping out of my comfort zone as much as possible. It is my hope that you all will be inspired to try new things while maintaining balance in your life. Every Monday this summer, I’ll be checking in with an article about my latest adventure. Subscribe to the blog to get the insider’s scoop about study abroad as well as health and fitness in Costa Rica!

To begin, I am living with a host family who will prepare breakfast and dinner each day for me. This is typical of many study abroad programs with UNC. My “host mother” is exceptionally warm and was open to my requests for healthy foods. Remember – even when you are not totally in control of your diet, you can respectfully find a way to make changes. While here, I have tried “gallo pinto,” a traditional Costa Rican dish of rice and beans. Fruit juices are also very common, and there are a variety of delicious fruits in Costa Rica that we do not have in the United States, like the sweet Guanábana. Street vendors sell freshly cut fruit including watermelon, papaya, and pineapple, but beware – these snacks can be contaminated with bacteria unsafe for American travellers.

Although my classes begin today, I also plan to play soccer and find a suitable gym. Until next week, Pura Vida!

Categories: About, Health, Study Abroad, Uncategorized | Leave a comment

Health Beyond College

A handful of you aren’t leaving campus this summer, but for those that are, your health kick doesn’t have to be on pause until August.  Even if you’re counties, states or countries away from the SRC or Rams Head Rec Center, you can still stay in shape.  Here are some tips to have your healthiest summer yet!

  1. Training Time: Have you ever been to Campus Rec’s YouTube page and seen the Training Time videos?  A few personal trainers have filmed 5-10 minute videos so that you have a well put together routine, no matter what your fitness abilities are.  Posted are lower body, upper body and total body workouts.  Additionally, there are videos completely devoted to foam rolling, abs, glutes and other fitness topics.
  2. Take Cardio Outside: Just because you don’t have an elliptical doesn’t mean you can’t get in some cardio.  Take your dog on a walk, go on a hike with a friend or listen to that new playlist while you run.  Sure, it’s hot, but as the saying goes, “Nobody ever drowned in sweat!”
  3. Strength Train Without Weights: Wait, what?  If you don’t have a set of dumbbells or any weight machines, how are you supposed to strength train?  It’s possible.  Just Google a few routines without weights and you’ll find so many moves.  Some classics – pushup, walking lunge, plank, mountain climber, squat jump, crunch – I could go on!  Trust me, it’s easy to get an entire body workout without any equipment.
  4. DVDs: I am one who has done it all!  P90X, TurboFire, Insanity, basic Pilates DVDs.  You can find some workout DVDs online (like from Amazon) for extremely cheap and, for others, you can pay a pretty penny.  But those 90-day workouts are really equivalent to the cost of a gym membership and are a lot more convenient (sorry to get all infomercial-ly on you).  Look at some descriptions and reviews and find a DVD that is right for you!
  5. Watch What You Eat: At school, you’re probably used to the cheap basic food staples.  Bananas, peanut butter, oatmeal, etc.  At home, your mom may be making you fried chicken a couple times a week and maybe you’ll meet high school friends out for dinner pretty frequently.  Just be careful of your eating habits at home and remember to keep it as healthy as you can.  Click here for some summer recipes you can make at home and here for Campus Rec’s Pinterest page (with lots more delicious recipes).

You will survive a few months without the gyms on campus, I promise!  And, of course, you could join a gym at home (warning – it won’t be as amazing as it is here!).  Have a healthy and safe summer and continue to check back here for the latest fitness info!

Categories: Health | Tags: , , , , , , , , , , , , , | Leave a comment

Eat Healthy While Eating Out!

Staying fit and eating healthy doesn’t have to mean cooking in your room every night.  This is college –  you’re supposed to go out, celebrate birthdays, hang out with friends after a long week of exams, support benefit nights and any other reason you find to eat at a restaurant on Franklin Street!

Eating out is not always the healthiest option though, but it’s inevitable.  Living a healthy lifestyle does not mean you have to trap yourself in your dorm room every night.  Below I’ve listed some restaurants on Franklin Street with smart options.  Many of their websites provide nutritional information so you can decide what to eat before you get there, read the menu, get overwhelmed and decide to order the unhealthy cheese fries.

  • Pita Pit – This place is like Subway, but in pita form!  You have all the veggies and lean meats to choose from.  Have yours in salad form or on a whole wheat pita!
  • Sweet Frog/Yogurt Pump – Okay, so frozen yogurt can be filled with tons of added sugar.  These places almost always have one or two “No Sugar Added” options to choose from.  Add some fresh fruit or nuts as a topping and you’ve got a low-calorie treat.
  • Qdoba/Chipotle – I always avoid chips and tortillas (i.e. burritos, quesadillas, etc.).  But if you get a burrito bowl – that is, all the meat, veggies and salsa of a burrito without the tortilla – you’ve got yourself a great, filling meal.
  • Caribou/Starbucks – Coffee places can be tricky, but if you show up prepared, you can easily get an under 100-calorie drink.  If you don’t have time to look at the menu, you can always go for a plain ol’ cup of joe.
  • Bandido’s Mexican Cafe – Again, don’t even look at those chips.  Once you eat one, you won’t stop.  But at Mexican restaurants, you can always enjoy a taco salad (I just don’t eat the shell) or split fajitas with a friend.  Plus, at this place, they have a salsa bar – that means all-you-can-eat tomatoes!
  • Med Deli – Hummus made out of chickpeas?  Olive oil covered tomatoes?  Lean meats?  What more could a health conscious person ask for?  You’re bound to find a fresh choice at this infamous restaurant.
  • Ye Olde Waffle Shoppe – I try to avoid the M&M pancakes (although it doesn’t always work out).  Getting an omelet with lots of veggies or some whole wheat toast and fresh fruit is a great option if you’re ever craving a breakfast out!
  • McAlister’s/Panera – These places are known for being healthy, but always be sure to check the nutrition information before ordering.  While there are a handful of healthy salads, sandwiches on whole wheat bread and low-calorie soups, some are loaded with fatty, high-calorie dressing or mayonnaise-based spread.  Like some other Franklin Street places, if you come prepared, there are many great options to choose from.
Categories: Health | Tags: , , , , , , , , , , , , , , , , , | 1 Comment

St. Patrick’s Day Recipes

St. Patrick’s Day is coming up!  Who doesn’t love them some meat, potatoes and green-colored everything?  Here, you’ll find some St. Patty’s recipes that you can cook up this weekend!  You’ll impress your friends, celebrate the fun holiday and be healthy.

Shamrock French Toast: You can start your day with this green breakfast from registered dietitian Diane Henderiks.  The whole-wheat bread is slightly green thanks to avocado, kiwi and dried mint.

ht_french_toast_jp_120316_ms

Crock Pot Corned Beef and Cabbage: After you eat breakfast, throw some ingredients into the crock pot so dinner will be ready that afternoon.  Skinny Taste’s Corned Beef and Cabbage is the ultimate Irish meal, and using a crock pot makes it so easy to prepare!

crock-pot-corned-beef-and-cabbage

Irish Soda Bread: Soak up the juices from your corned beef with this Irish soda bread from Shape.  In addition to whole-wheat flour, it’s also filled with grated apples, dried apricots and walnuts.

027

Mini Shepherd’s Pies: EatingWell makes portion control easy with these individual shepherd’s pies.  You can indulge in this Irish dish but treat yourself to just one healthy serving.

MB6385

Shamrock Protein Shake: For dessert or post-workout, enjoy one of these green shakes.  This recipe from Dashing Dish is packed with protein and is filled with that minty flavor.

shamrock-shake-main

Categories: Health | Tags: , , , , , , , , , , , | Leave a comment

Healthy and Happy Spring Break!

Who’s excited for Spring Break?!  No, I don’t really need a response.  By the signs of the zombie-like students in the library, I know we are all ready for some relaxation.

Whether you’ll be home with the ‘rents or traveling somewhere, you can still stay fit.  Here are some tips for an enjoyable, fun and healthy Spring Break.

1. Relax – Stay mentally healthy and rest your mind.  You have a full week of no tasks, no homework, no tests and no papers.  A time will come to focus on those assignments, but for the time being, just relax.

2. Get Active – Just because you’re on vacation doesn’t mean you have to lay out on the beach all day.  Throw a Frisbee around with some friends, go on a hike somewhere or take a swim in the ocean/pool.  Get moving!

3. Slather on the Sunscreen – You don’t want to come back to Chapel Hill looking like a lobster.  For the sake of taking a shower without feeling like your skin is burning, oh – and for the sake of healthy skin – put on that sunscreen!  And make sure you reapply every hour or after you swim.

4. Eat Wisely – Break isn’t a time to indulge in every food item in sight.  Sure, enjoy eating with friends but don’t make food the focus of your vacation.  Focus on the good times.

5. Get Your Sleep – Whether you’re at school or on Spring Break, getting seven to eight hours of sleep every night is incredibly important.  Try to get a full night’s sleep so you’ll be rested and ready for the coming day.

6. Don’t Skip Meals – It can be tempting to skip meals so you can’t keep sleeping on your lounge chair on the beach for another few hours.  Eating three meals a day is important, though.  So get up, and go grab something to eat.  Your chair will wait for you.

7. Be Healthy Post-Spring Break – If you’ve overindulged and were a bit lazier than you had hoped, don’t fret.  Create a healthy plan after Spring Break to get back on track.  Forgive yourself because your body deserves to be treated right.

Have a wonderful, safe and healthy Spring Break!  The blog will continue to be posted on Mondays and Thursdays, but if you’re without internet, we’ll see you the week after!

Categories: Health | Tags: , , , , , , , , , , , , , , | Leave a comment

Body Beautiful: Kameron Rowe and Jagir Patel

Hopefully last week you were able to read up on UNC Campus Recreation’s Body Beautiful  campaign.  This campaign was launched during National Eating Disorder Awareness Week.  We highlighted Camille McGirt, an inspiring woman who created a positive body image movement of her own in the community.

Today we are going to highlight two more students, Kameron Rowe and Jagir Patel.  We are so grateful for their willingness to open up and share their thoughts on beauty.

Kameron Rowe’s Story:

First, I’d like to thank you for thinking of me!  I LOVE to share my story with other people and outlets such as Tar Heel Tone Up, and Body Beautiful allows for a broader audience to hear my story and how it’s affected my life.  The reason I love to share my story so much is because I believe it gives other people who have similar stories and experiences like myself a voice and also it brings awareness to victory over struggles.  I was not able to achieve what I did without help from God and others, so it would be selfish of me to keep my story to myself.  I’m not concerned with the attention that sharing my story brings me but if I can help someone along the way, I gladly take the opportunity!

With that being said, here’s my story…For most of my life I had been overweight.  By the time I was 14, I decided that I needed to make some changes.  My doctor at the time had made some really rude and hurtful comments concerning my weight, so I told myself that by the next year, I would come back and prove her wrong.  And by the time I was 16, I had lost 90 pounds (and she was astonished)!  Losing 90 pounds was one of the hardest things I’ve done in my life!  At that age, most of my friends were not concerned with being healthy –  much less losing weight – so I had to take the challenge to educate myself through magazines, books and the internet about exercise, nutrition and leading a healthy lifestyle in order to get in shape and be a good steward of my body.  Additionally, being African American and a woman, I learned about the higher chances of developing diseases such as HBP, heart disease, diabetes and strokes and I didn’t want to continue the cycle of destructive behaviors and having to face the consequences.

After losing weight, God showed me that he had given me this story and passion for exercise and nutrition to help others.  Prior to coming to Carolina, I wanted to be a doctor.  However, after some thought and a lot of prayer, I believed that God was leading me to major in Exercise and Sport Science, which has been one of the greatest decisions of my life!  In addition to my major, I also teach group fitness classes through Campus Recreation and Miss UNC Colleen Daly asked me to be a part of this Body Beautiful Campaign.  After college, I plan on serving as a full-time missionary with the Impact Movement where I hope to find out how I can combine my passion for exercise and nutrition with my faith in order to educate women about the importance of taking care of their bodies.  I love the Body Beautiful Campaign. To me, true beauty resides on the inside and is exuded through physical beauty.  Because of my struggle with weight, I’ve also struggled with the concept of beauty and what is beautiful but I think that you have to be comfortable with who you are and how God made you in order to appreciate your beauty, others’ beauty and recognize what is truly beautiful.

DSC_0276

Jagir Patel’s Story:

I, like many of my peers, have struggled with my body image.  I was diagnosed with Alopecia areata, an autoimmune disease, when I was six and lost all my hair as a result.  I grew up looking very different compared to my classmates and others and it was challenging to find beauty in what I perceived to be an abnormal appearance.  As I grew up, though, I began to realize how beauty not only stems from one’s physical appearance, but more so exudes from an individual’s actions and personality.  I think this campaign celebrates beauty in all of its forms, and I am honored to take part in it.  Particularly with respect to health, body image encompasses mental, physical and emotional well-being.  I think this campaign informs the UNC community about health, and I find that extremely valuable.

_DSC0264

Thank you Kameron, Jagir and Camille for being so inspiring to this campus.  And once again, thank you to the Loreleis, the Achordants, Cadence and Tar Heel Voices for putting together this incredible medley of songs to help promote Body Beautiful.  This campaign and those participating are encouraging UNC students and the surrounding community to value their bodies and celebrate social, physical and mental well-being.  Celebrate confidence.  Celebrate health.  Celebrate your body.

Categories: Health | Tags: , , , , , , , | Leave a comment

Body Beautiful: Camille McGirt

This week is National Eating Disorder Awareness Week.  In honor of it, UNC Campus Rec has launched its Body Beautiful campaign to encourage the UNC student population and the Carolina community to value their bodies and celebrate social, physical and mental well-being.

Body Beautiful is encouraging men and women to be proud of their bodies.  Campus Rec is committed to promoting positive body image and holistic health.  Our message: Celebrate confidence.  Celebrate health.  Celebrate your body.

cropped-blog-banner.jpg

First, thank you to the Loreleis, the Achordants, Cadence and Tar Heel Voices for putting together this incredible medley of songs to help promote this campaign.  We are thrilled that so many influential groups on campus are committed to Body Beautiful.

Second, thank you to Camille McGirt for sharing her story.  Camille is one of the many participants in this campaign.  She so graciously opened up to us to share her story.  She sums up our message, as she says, “every person is beautiful and taking care of your body is vitally important.”  We are all so inspired by Camille’s moving story, for her actions in this community and for her positive view on body image and health.

Camille McGirt’s Story:

As a young girl I grew to stand up as a 6’4” woman.  Growing up I was often teased and ridiculed about my height.  By playing sports, participating in enrichment programs and having several women in my life that have served as positive role models, I have been able to achieve unparalleled success.  While in college, I’ve participated in Division I athletics, interned at the White House and on Capitol Hill, received some of the highest academic honors at UNC and Hampton University, and created a nationally award-winning not-for-profit organization.  I can only attribute my success to my experiences as an athlete and well-rounded student.  Since I was a young girl I have always had people in my life that have taught me the importance of leading a healthy lifestyle by staying closely involved in sports, school and my community.  I feel like it’s my moral duty to teach girls those same principles to ensure future success as confident, healthy and intelligent women.

During my college athletic career I had to undergo two major surgical operations for injuries to my shoulder and knee.  After the second operation, my coach told me that my scholarship would not be renewed for the upcoming school year.  This was devastating because I grew up playing basketball and the sport gave me a sense of identity and purpose.  But losing my scholarship helped me to realize that I could use my time to develop myself outside of being a student-athlete.  Fortunately, my well-rounded activities and 3.86 GPA helped to land an internship at The White House.  When I came back home and transferred to UNC, I also implemented Healthy Girls Save the World, a non-profit promoting healthy minds, healthy bodies and healthy relationships for girls ages 8-15. The program eventually developed into a nationally award-winning program.  By the beginning of my senior year, I received awards from the Clinton Global Initiative Foundation to North Carolina Campus Compact.  I have been able to re-devote my life from athletics to helping young girls become healthy and achieve their dreams.

Healthy Girls Save the World has grown insurmountably while being just a little over one-year-old.  I am a resource hound and my track record of being able to develop and grow this program illustrates my resourcefulness.  After starting school again in August 2011, I applied for the Robert E. Bryan Social Innovation grant at UNC.  After our program received the grant, we had access to university resources through the partnership.  I developed a group of eight students to serve as my internal team as they help me with event planning, parent communication, social media and program logistics.  I was able to develop a group of 40 students and athletes that serve as volunteers for our events.  Additionally, I have been able to attract attention from national, state and local organizations that have recognized our efforts.

This past semester our goal was to team up with Duke’s “Girl’s Engineering Change” to compete for the Kenan Biddle Partnership grant and we received that award.  We are in the process of continuing to apply for funds through several organizations to help build the program.

_DSC0181

Camille’s Participation in the Campaign and Definition of Beauty:

When Colleen Daly asked me to participate in this campaign I accepted with no reservations.  I oftentimes find in general conversation with friends that many women do not like their bodies.  Some people think that they are too big, too skinny, too short/tall or physically inferior to a large or small extent.  As a 6’4” woman, it took me a very long time (especially as an adolescent) to learn to love my body.  My mother and several other role models taught me about positive body image and how I should walk with my shoulders and head held high.  I love my body and I keep it beautiful by eating right and working out.  I am also educating young girls about positive self-image through my program, Healthy Girls Save the World.  I sincerely believe that every person is beautiful and taking care of your body is vitally important.  The greatest wealth is health – and Body Beautiful is helping to convey that message to our campus!

If you would like to learn more about National Eating Disorders Awareness Week, please visit www.nationaleatingdisorders.org.  For special events related to NEDA, please visit www.unceatingdisorders.org.

Categories: Health | Tags: , , , , , , , , , , , , , , | 1 Comment

Countdown to Spring Break!

Believe it or not, Spring Break is about four weeks away!  This is usually a time when students are stressing about two things – midterms and bathing suit/shorts season.  I want to challenge you to not stress, but make it a time to be healthy!  So many times, people cram in as many sweat sessions as possible and do crazy dieting.  Or they’ll pull all-nighters, eating a couple pints of Ben and Jerry’s ice cream to stay awake through a sugar high.  But I’m here to tell you that you can reach whatever fitness goal you may have (and you can do it while surviving exams) in a healthy way!

Here are some tips to help reach your fitness goals and stay sane during midterms!

  1. Plan out Your Exercise: Take a look at your schedule a week ahead and write down when you will fit in your time at the gym.  If you’ve got a busy day plus an exam on Tuesday, maybe ending the day with a yoga class will relax you.  Or if you’re crammed for time, fit in a spin class at lunchtime – they’re only 45 minutes!  When each sweat session is written down in a calendar like an important appointment, it’s hard to skip.  Then, when you’re done, you’ll be feeling relaxed (hello, endorphins!) and proud for your commitment.
  2. Take it Outside: Spring Break means warm weather!  If you’ve been sitting in the library for hours, take a 15 minute walk to get some fresh air.  Or, join Fleet Feet Carrboro and Nike for their weekly campus run.
  3. Meet up with Friends: Chitchatting in the library may get you some ugly glares from others.  A great way to socialize, give your brain a break and get ready for Spring Break is to take a group fitness class with a friend.
  4. Watch What You Eat: When you can’t write one more sentence for your lab report or can’t memorize any more history dates, don’t reach for that bag of potato chips.  Eating healthy meals and snacks during these upcoming stressful midterm times will keep your brain focused, and your body will be on track for Spring Break.
  5. It’s Not About a Number: Last, and certainly not least, you are not defined by a number on a scale.  If you are treating your body in a healthy way, you’ll feel confident during Spring Break.  Here at Campus Rec, we are promoting Body Beautiful.  More information is to come in a blog post, but if you haven’t checked out the inspiring wall of those participating in the campaign, be sure to look at the wall on the first floor of the SRC – you won’t regret it!

So put together a plan to feel your best in just one month!  Make it fun, use exercise and nutritious food to mentally get you through your midterms and enjoy living a healthy lifestyle.

Categories: Health | Tags: , , , , , , , , , | Leave a comment

Campus Rec Pinterest Page

Did you know?…Campus Rec has a Pinterest page. Guys – do not ignore the rest of this post. While I may be a biased Pinterest user who believes the website is the greatest thing ever created, it’s not just for women.

Here, you will find healthy recipes, fitness tips, workouts (gym and dorm), the latest workout clothes and more.  Today, I’m going to give you a taste of my favorite pins from Campus Rec.

  • 30 Protein-Packed Meal Ideas Under 250 Calories: How does a mango pineapple protein shake, yogurt with apple or any of these other protein-packed meals sound?
  • The Top 10 Exercise Myths: If you think a protein shake is the ideal post-workout meal or that losing weight is done by cardio alone, you may want to check out this infographic.
  • 7 Treadmill Workouts for All Levels: It may be too cold to run outside, but the treadmill is still an option with these various workouts that’ll keep your attention and get your legs moving!
  • The 63 Best Health and Fitness Apps: If you need an app to keep track of what you eat or one that gives you new workout plans, check out these apps that’ll help with any fitness or nutrition goal you’re striving towards.

Feel free to explore the rest of the Campus Rec Pinterest page! Pinning tips, quotes, workouts and nutritious recipes will keep you motivated to stay healthy.

Categories: Fitness, Health | Tags: , , , , , , , , , , , , | Leave a comment

How to Stick to Your New Year’s Resolutions

So we’re done with the second full week of January. How are your New Year’s resolutions coming along? I know so many people with health-related goals. Some are trying to lose weight, some are trying to gain muscle, some want to complete a marathon and others are trying to cut down on the sugar.

Me? I am trying to focus on my stretching and flexibility. I tend to spend a lot of time lifting weights and doing cardio, but rarely do I fit in a stretch. Sure, I’ve attended the occasional pilates and yoga class (click here to read my pilates review and here for my yoga review), but after a whole class of not being able to reach my toes, I quit.

Whatever your health resolutions are, here are some tips to help your reach your goal and become a healthier you in 2013!

  • Make Specific Goals – Being specific in your goals will help you focus on what you really want. This will keep you motivated and you’ll feel an amazing sense of accomplishment once you complete what you’ve planned to do. If you’re trying to eat more fruits and vegetables, how many will you eat per day or per meal? If you want to go to the gym more often, how many times a week will you go?pulldown
  • Have a Workout/Meal Plan – Whether you have fitness or nutrition goals, you need to have a plan. This will help you stick with your resolution, even when times are challenging. If you want to complete a marathon, you’re going to need to figure out how many weeks or months you’ll train for and how far you’ll run each week. If you want to cut down on your sugar intake, figure out what you could eat when you have that 10 p.m. ice cream craving. Maybe an apple or almond butter on toast!

 

  • Time Management – I’ve noticed the gym tends to die down around the time of midterms. Before school gets crazy busy, start practicing your time management. Maybe you have an hour gap between classes – hit up the 45 minute lunch cycle class! Or if you’ve only got 30 minutes for a quick workout, do some research on quick and effective HIIT workouts. Learn what fits in your schedule and try to fit in exercise, even on your busiest days! Your mind and body will thank you.

 

  • Make it Fun – If you have a goal but are dreading the process, you probably won’t make it. And if you do, you won’t want to continue. Health is fun! You can bring a friend to a group fitness class. You can have a healthy recipe night with your roommates. Get out and enjoy the fresh air on a warm day. Enjoy 2013 and let it be your healthiest, happiest year yet!

dance

Categories: Fitness, Health | Tags: , , , , , , , , , , , , , , | Leave a comment

Blog at WordPress.com. Theme: Adventure Journal by Contexture International.

Follow

Get every new post delivered to your Inbox.

Join 109 other followers