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SELF-DEFENSE

The Well-BeingUNC-Chapel Hill’s Premiere Health and Fitness Magazine

Dining Halls

101

Eat Your EggsanD 10 otHEr tips tHat willboost Your stuDYing

BeginningRunning

Your Guide to

2 The Well-Being Spring 2014

SMALL STEPS

Alexis Balinski

Traci Carver

Co-Editor

Co-Editor

You may have noticed some changes with the magazine. From making design decisions to updating our website, this semester has been about taking small steps forward. One of those steps has obviously been a change in our release date. After much consideration, we decided to launch this issue after winter break, so that you, our readers, could enjoy the publication all semester long!

We hope this issue will help each of you to take some small steps forward in your own lives. Try some of the quick, easy changes listed on page 5 to improve your studying habits and test performance. Or take a small step toward improving your nutrition by reading our guide to dining halls on page 8. Want to step up your exercise routine? Read about how to get started running with our Running for Beginners article on page 11. These are just some of the stories we have that can help you improve your life mentally, physically, and nutritionally.

Our cover story this issue is about self-defense. Learning to defend yourself is one step we think everyone should take. Our article lists a few techniques you can use if you do ever find yourself in a tight spot, but we also encourage all of our readers to participate in a self-defense class or seminar if you ever get the chance to. At the end of the article, you will find a section on resources that are available to students. Go ahead and add those phone numbers to your contacts—in an emergency, you will be glad you did.

At this time, we would like to thank our sponsors. In honor of our self-defense cover story, we would like to thank United Taekwondo Academy for their sponsorship. We would also like to thank Josh Sanders and the staff of The Pita Pit on Franklin Street for their continued support and cooperation on the fundraisers we held during the fall semester. Finally, a special thanks to Meghan Fulton, our wonderful advisor, for her guidance in inspiring healthy lifestyles.

We would like to conclude by acknowledging our dedicated staff. Without such an enthusiasic and talented team, this publication would not have been possible. We were thrilled to see many of them taking steps to improve their writing, design and photography skills for this issue.

So on that note, please enjoy The Well-Being's latest edition. There's no better time to start making improvements in your life than at the start of a new year. It does not have to be a big change all at once. In fact, we have found it's easier to just take it one small step at a time.

Look for our next issue at the start of the Fall 2014 semester, and in the meantime, check us out online at www.twbmag.org. Have a wonderful spring semester!

A note from the editors...

and

LETTER & CONTENTS

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Do you have a great

idea for an article? Is

your organization hosting

a health or fitness- related

event next semester?

Let us know! We are

always looking for

content for our magazine

and website. Interested

in joining our staff?

Let us know that too!

in this issue...

on the cover...

the teamPR Coordinator

Katheleen Davidson

PR AssistantsSumner AllenKelly Metcalf

Copy EditorsJulia Baker

Alexis Balinski

PhotographersJulia Baker

Lanie GilbertCourtney Jacobs

Morgan SmithAnna Tang

Writers/BloggersAlyssa Armstrong

Emily HackelingRachel Herzog

Courtney JacobsHannah JohnsonAbby Kaufmann

Gabby MigliaraSara Morris

DesignersTraci Carver

Emily GregoireEmily Hackeling

Olivia HallCourtney Jacobs

Anna TangKylie Taylor

TreasurerAustin Duncan

Website ManagerOlivia Hall

facebook: the well-being health and fitness magazinetwitter: @uncwellbeing email: [email protected]

Studying Tips page 05

Anatomy of an Athlete page 06

Dining Halls 101 page 08

Beginning Running page 11

Self-Defense page 14

Farmer’s Market page 17

Food Allegies page 20

Profile: TABLE page 22

Standing While Studying page 24

Spring 2013 cover photo by Lanie Gilbert

Self-defense is a topic that I take very seriously. I believe that everyone should have at least a rudimentary knowledge of how to protect themselves, especially women. And, I think Traci’s layout turned out great!

I had so much fun designing this article, especially the title treatment! I wanted something grungy, yet empowering. I also wanted to incorporate one of the tips, so I picked a key because it was iconic.

SELF-DEFENSE: Staff writer Abby Kaufmann discusses the best practices for defending yourself.

A special thanks to Morgan Smith, our wonderful photographer for the self-defense spread, and her model Danielle David, who also volunteered for our cover photo shoot!

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Health & Fitness Blog Archived Storiesand more!

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Recipes Workout Ideas

Resource Links

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B E I N G UY O R B E S T F O ER X SMA

A A A A A A A A A A A A A A A A A A A A A A A A AB B B B B B B B B B B B B B B B B B B B B B B B BC C C C C C C C C C C C C C C C C C C C C C C C CD D D D D D D D D D D D D D D D D D D D D D D D DE E E E E E E E E E E E E E E E E E E E E E E E EF F F F FF F F F F F F F F F F F F F F F F F F FG G G G G G G G G G G G G G G G G G G G G G G G GH H H H H H H H H H H H H H H H H H H H H H H H HI I I I I I I I I I I I I I I I I I I I I I I I I

First: Get Some Brain Food

Salmon and scrambled eggs, yes please! Make your meal before an exam consist of a choline-rich egg yolk, in whichever form you desire, and a fatty fish. These foods are great for improving memory by enhancing neuron communication.

Say no to soda! These drinks provide a quick surge of energy from their high sugar levels, but slow the creation of new brain tissue.

Drink some orange juice! Anti-oxidants, like Vitamin E, C, and beta-carotene, can refresh a sluggish brain.

Relax and indulge a little! Drink a mug of hot chocolate as you sit down to study. Cocoa can increase blood flow to the brain, putting your mind into high-functioning study mode.

No. 2

Next: Set the Studying Mood

Try a new spot! Contrary to many beliefs, studying in a variety of locations can “color” the memory of the information learned, making facts more distinct and easier to recall, says a recent New York Times study.

Pen color matters? Yes, it does. Legal pads are yellow because the color yellow is known to stimulate the mind, but too intense of a shade can create anxiety. Turquoise has also been found to sharpen concentration and clarity due to the color’s calming effect on the nervous system. Just use a yellow highlighter or a turquoise pen when writing notes to harness the power of color.

Resist the urge! Close any unneeded windows and applications on your laptop. Fewer distractions allow you to focus for longer amounts of time.

Swap out your tunes! Pump up music can rejuvenate a worn-out mind, but Baroque classical has been shown to activate alpha waves in our brains when played at a barely audible level, making us calmer and more creative. Studies show that listening to Baroque can increase retention and decrease the amount of time necessary for learning new information.

Finally: Get Some Sleep

No more, no less! Get seven and a half hours of sleep each night. The Center for Applied Cognitive Studies believes that since the sleep cycle is 90 minutes long, we naturally sleep in multiples of 90. This means waking up after seven or eight hours of sleep is not natural for our bodies, but rather seven and a half hours will wake you right at the end of a cycle.

Be consistent! Your body loves a pattern when it comes to sleep, meaning you should get the same amount of sleep every night at relatively the same time.

Embrace Naptime! Rather than sleeping for 14 hours to “catch-up” on missed hours of sleep, researchers recommend taking a 90-minute nap during the day, and returning to your schedule the very next night.

Interested in learning more tips and tricks? Check out The Study Formula: A Guide to the Perfect Study Environment by Vicki Kunkel, a writer and director of eLearning at Digital Wits. This fun, quick read is filled with research regarding studying techniques. Or stop by UNC’s Learning Center, where friendly faces are ready to give you more tools necessary to organize your studying lifestyle.

With every exam season comes the desire to find a more efficient, beneficial, or effective way to study. Countless studies and theories are put out each year, recommending unique strategies for retention and remedies for stress-reduction. Your diet, sleep, and study time can all combine to affect exam day. We have found some easy-to-follow tips that can rejuvenate your mind, and your studying habits!

Studying Techniques

By Courtney Jacobs | Design & Graphics by Courtney Jacobs

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Anatomy of an AthleteBy Gabby Migliara | Design by Olivia Hall

Running and swimming are both excellent workouts, because each activity works out nearly every muscle. According to a UNC athletic trainer, Nina Walker, the only real difference between the sports is the amount of impact on your joints. Swimming has lots of resistance because of the water, but does not strain your joints. Running, on the contrary, negatively impacts your joints because of gravity.

Upper Back and Chest: trapezius, rhomboids, pectoralis, latissimus dorsiYour upper back and chest stabilize your sholders. These muscles are the main propellants for under the water.

When your upper back and chest are weak... your shoulders will carry the burden, which puts excessive and harmful stress on them.

Shoulders and Arms: deltoids, supraspinatus, biceps, tricepsYour arms and shoulders provide effective hand entry and exit into and from the water. Your arms and shoulders propel you through the water.

When your shoulders and arms are weak... you won’t move (at least not very quickly)! Your shoulders and arms are crucial for propelling your body.

Core: abdominals, obliques, lower backYour core is the foundation for a powerful stroke. While “most people assume that swimming is all about arm strength, the core keeps you afloat and facilitates efficient movement and rotation,” explains Meredith Tate, a junior who swam in high school. Your core is the main stabilizer for your body.

When your core is weak... your lower body will sink in the water, which increases resistance. This makes your performance less efficient.

Swimming

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Swimming vs Running

Legs: glutes, hamstringsYour legs allow you to keep the correct and streamlined body position for swimming. They also provide an efficient kick.

When your legs are weak... your legs will sink below the water. This will create more water resistance.

Running

Core: rectus abdominusYou need a strong core to be an efficient runner. If you don’t engage your core, you waste energy.

Shoulders and arms: deltoidsYou use these muscles less when running, because your legs are your main powerhouses. Strong shoulders and arms allow your hands to follow your arms when running, which increases productivity.

Legs: quad, hamstrings, glutes, calvesYour legs propel you forward when running. Strong legs are important to increase your range of motion, which makes each movement count more. It is important to stretch your legs often, because tight legs constrict movement.

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Dining halls101Your guide to healthy navigation

through Lenoir and Rams

We’ve all been there. It is 6:30 p.m. and you are walking into Lenoir. You accidentally skipped lunch to finish that paper, and needless to say that strawberry Pop-Tart you had for breakfast isn’t really holding up. The line for the roasted chicken and vegetables seems to span for miles; you have yet to see the end of it. So you grab two slices of pepperoni pizza, a helping of fries, and you are on your way.

BUT WAIT. You were not aware that those two slices of pizza total 522 calories, and a helping of fries packs a whopping 274! But it’s okay, don’t stress. The Carolina Dining Services (CDS) offer an abundance of healthy food options, and we are going to give you a few tricks to help take advantages of these resources.

By Sara Morris | Design by Anna Tang | Photos by Anna Tang

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Make a new friend in line!Though the lines for warm food always

seem never-ending, you will find that the food is worth the wait. A good rule of thumb is often the longest line leads to the best food, and usually these foods are good for you as well. The salmon offered in the Dining Halls seems to always have a long line leading to it, but it is definitely worth the wait! Salmon is filled with Omega-3 fatty acids, which are proven to help with your heart health. Also, while waiting in line, you may even be able to strike up a conversation with the person in front of you and end up making a friend with the same health conscious values as you!

In a hurry? Not to worry!The dining hall offers plenty of

options for students who are on the go. When you are in a rush, it is extremely tempting to just grab the first thing you

see, especially if it is a cookie… and it is warm. Try to resist that urge and go for a better option, maybe a peanut butter and banana sandwich. Both dining halls offer a station to make your own peanut butter. So grab a few slices of bread from the sandwich station, grab a banana and then make your masterpiece! Creating fresh peanut butter takes out many of the added sugars and fats in processed peanut butter, leaving you with a delicious source of protein that will keep you going for hours. The banana provides you a source of fruit, as well as a source of potassium, and who doesn’t need more potassium?

Skip the SodaAlthough sometimes that cold Pepsi can

hit the spot during a stressful day, it really is just full of empty calories that could be put to good use elsewhere. The CDS offers many different kinds of juices: apple, orange, cranberry and strawberry kiwi,

to name a few. So opt out of the soda and make yourself a juice cocktail. The sweet treat will satisfy your sugar craving.

Get CreativeGet creative with your meals. Craving

that burger? Try ditching the bun and grabbing green peppers and other vegetables from the salad bar and topping your burger off with those. Not only will you be adding flavor, but you will be getting in your vegetables for the day. Also, be inventive with side dishes. Try having cereal as a side. Many cereals provide an excellent source of whole grain and will prevent you from reaching for that chocolate while you’re studying late at night. Do not be afraid of the vegetarian section, even if you are not vegetarian. The vegetarian stations often offer vegetables that are seasoned in unique ways that make them appealing to even the pickiest of eaters.

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It'’s All About PortionsIn the chance that you are having one

of those days, and these tricks seem to slip away from you, just remember: it is all about portions. It is okay to treat yourself to a cookie or pizza or fries! Just be mindful of how much you are putting on your plate. A good trick is if you are getting something that is not the best for you, put it on a smaller plate. That way, you will be more inclined to eat less but still feel satisfied because you have finished what is on your plate. Also, do not hesitate to ask the server for only a handful of fries rather than the full serving. You are helping yourself to eat less, as well as helping the CDS to not waste food.

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By Rachel Herzog | Design by Emily Gregoire | Photos by Lanie Gilbert

I ’ve been able to call myself a runner since I joined the track team in sixth grade, but I have never known what to say when people asked me how to start running. After being on school teams for several years, running just became something I did —something I loved to do, but never thought twice about.

Many people have a different perspective on running. Maybe memories of running the mile in gym class makes you shudder. Or maybe running is just a chore — it is uncomfortable and you are counting down the minutes until it is over.

But running does not have to be miserable or shudder-inducing. It is known to be extremely helpful in weight loss and confidence building, and it is an enemy of stress. For me, it is something that makes me feel good, and I wanted to be able to share that with others. So I did some research and talked to Natalie Reder, Program Coordinator at Fleet Feet Sports in Carrboro, for the basics on how to get started running.

Know Where You Stand

Everyone is different. All runners have a different starting line — all come from various levels of fitness and have different capabilities. That might seem obvious, but it is important to keep in mind when you lace up your running shoes for the first time. Too often, novice runners start out too hard, too fast, and too soon. The result is having an uncomfortable run, a miserable experience, and often giving up for good. So go easy on yourself! As a beginner, it is easy to get in your own way with negative self-talk and to try to push

yourself beyond what your body can do, which just creates defeat and frustration when you cannot match your own high expectations.

When you start out, go at a slower pace and take more walk breaks than you think might be necessary. Reframe your thinking and have a positive attitude about your own fitness level, and you will be more likely to have an enjoyable experience. Know that however slow you are going, you are still going forward, and that is good enough.

5 Great Tips for Beginning Runners

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When a lot of people go out for their first run, they just go. They do not know how fast they can go for how long, and often they run at a pace they cannot maintain because they think that is what they are supposed to do. A common attitude towards running is that you start and you do not stop until it is over…and you are miserable the whole time. But here is a secret — it does not have to be that way at all. A system many beginner training programs use is alternating intervals of walking and running. There are a few different approaches to take, based on your experience and current fitness level:~ Mostly walking, with short intervals of running: Start out with several minutes of walking for a warm-up. Run for 30 seconds at a slow pace, then walk for one or two minutes, until you feel recovered and ready for another 30-second running interval. Run only for as long as you feel comfortable, and only at a pace you can easily maintain. As you continue training, you will be able to gradually increase the running time.

~ Mostly running, with short intervals of walking: This is essentially the opposite of the first approach, and is meant for people with higher fitness or a more experienced background. Run at a slow, conversational pace for one to two minutes, then take a 30-second walk break, and repeat. Again, keep the pace manageable and the total length of the run within what you can do comfortably. Over time, you will be able to gradually increase the time spent running and reduce, then completely eliminate, the walking breaks.

Why intervals? They might seem like training wheels for running, but think of it this way: isn’t it better to run or walk for two miles than to start running too fast and burn out before you even reach one? Intervals allow beginners to build fitness comfortably and run longer distances in a way that is easier to handle and more enjoyable, so you will be more likely to lace up again. Additionally, running is a high-impact activity, and intervals help to prevent injury.

Any self-help book will tell you about the importance of goals. In any area of life, you need something to keep you going —something to reach for. In running, it is also important to have something in mind to put your effort toward, something to motivate you to run. Don’t fall into the trap of setting a hazy goal, like “being in shape.” Think of something realistically attainable that is also specific and measurable, and have a time-line and a plan of action to get there.

Want to finish your first 5K? Plan to race at the end of an 8-week training program. You will need to stick to your training schedule to build the fitness and stamina required to cross that faraway finish line. Your goal can be anything from running ten minutes without stopping to setting a

good example for your family. However big or small, your goal is important, and it will hold you accountable to your training plan every day.

However big or small, your goal is important...

Workout Difficulty Time Walking Time Running Repetitions Total Time

Beginner 1 - 2 minutes 30 seconds 10 -15 times 20 - 30 minutes

Intermediate 30 seconds 1 - 2 minutes 10 - 15 times 20 - 30 minutes

Intervals: Your Secret Weapon

What Are You Running For?

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You might start running for personal reasons, but you certainly do not have to take on the challenge alone. Finding a group of people you can consistently run with will help you pace yourself and stick to your training plan. The people you run with and get to know will become one of your biggest sources of motivation and accountability. Beginner running groups are a gathering of people from all different fitness levels, so they are an excellent resource for finding people who run at your pace. Such groups offer a supportive community that will make running something you want to stick with — and more fun.

They do not get as much credit, but the days you don not run are just as important as the ones you do. Taking regular rest days and giving your body the chance to recharge after exercise is vital to preventing injury and being able to run to your full potential. There is no rule of thumb for how often you need to take a rest day, because everyone’s body responds differently to effort and some people will take longer to recover than others. Over time, a runner learns what their body can and cannot handle. The bottom line is to really pay attention to how your body feels after any effort, and then decide if you can level up or need to kick back.

More Information:Run Like Heel Beginners Running Program: http://campusrec.unc.edu/fitness-programsNo Boundaries Program at Fleet Feet Carrboro: http://www.fleetfeetcarrboro.com/training/no-boundaries-beginner-walk-run

Find Running Buddies

Listen To Your Body

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By Abby Kauffman | Design by Traci Carver | Photos by Morgan Smith

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Social NETWORK safely. Social networks are great for communicating to friends, but, depending on your personal privacy settings, also create a perfect way for dangerous people to know where you are and when you are there. → If your profile is not private, or if you do not trust one of your followers or friends, be sure to turn off location settings (Many cell phones enable location information to be shared by default).→ Avoid putting detailed personal schedules, or even fragments of them, on public sites. It may be nice to compare your classes with a friend, but not at the expense of your safety.

As college students, we have a lot to think about — keeping our grades up, paying for tuition, having a social life, maintaining our health, building a resume, and so on — and it can become all to easy to forget about something crucial, like personal safety. Most of us do not really think about our safety until we feel we absolutely have to, which makes us easy targets in violent situations.

The most important element of effective self-defense is PREVENTION. There is a wide variety of steps you can take to lessen your chance of becoming the victim of an attack; here a few of the basics:

Be PREPARED for anything. An attack can happen to anyone at anytime, but simple precautions can drastically lessen the risk of your attacker succeeding.→ Keep your keys out. Not only does this limit time scrambling around looking for them in a dangerous situation, but keys can also serve as effective weapons when used correctly.→ Let someone know where you are going before you leave, and let them know when you think you will be back.→ Program numbers of campus resources into your phone in advance (see Campus Resources).→ Purchase a pepper-spray keychain to carry with you at all times.

Be AWARE of your surroundings. This may sound obvious but people often put themselves in situations that prevent them from using all of their senses. → Take out your headphones! Or at least keep the volume down low enough to hear your own footsteps.→ Stay in well-lit areas, especially at night, so that you are more likely to see a potential threat before it is too late.→ Alcohol dulls the senses and lowers our inhibitions. If you are going to be drinking somewhere new or unfamiliar, or are going to be with people you do not know very well, it is crucial that you monitor your alcohol consumption more than usual.→ Check under your car before approaching it.

LOCK your doors. It is important to keep your door locked whether you are inside or not — in both your place of residence and your vehicle. Periods of absence present an opportunity for someone to enter the room or car and wait for you to return. Students who live in dorms with flex passes should still lock their doors. Even if you feel comfortable with your hall, there are a lot of people who could access your room while you are alone, away, or asleep.

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Whether we like it or not, sometimes prevention just isn’t enough to stop violence; sometimes, we need to fight back. Self-defense is defined as force needed to prevent injury or death. The force must appear to be needed to prevent the attack, and must be be proportionate to the severity of the attack. This does not mean you have to wait for someone to harm you before defending yourself. Lawful pre-emptive self-defense is striking first when a situation has reached a point of no return, and tends to give the defender a better chance of surviving. Fighting back in self-defense is particularly important in preventing rape. It is said that in instances where women used force or a self-defense product (like pepper spray or a Taser), only 31 percent of attempted rapes resulted in completed ones.

If you feel your safety is threatened, be sure to follow these SELF-DEFENSE tips:

CAMPUS RESOURCES:If you are on campus, UNC has a wide variety of resources geared toward keeping students safe. For more information, check out the Department of Public Safety’s website at www.dps.unc.edu. For general information during business hours, call 919-962-3951. For non-business hours, or non-emergency assistance, call 919-962-8100.

TRANSPORTATION SERVICESSafeWalk: 919-962-SAFE (7233) → Every Sunday through Thursday from 11 p.m. to 3 a.m., you can call this number and a male-female pair of DPS-trained students will keep you company on your walk to any on-campus destination.

P2P Express Evening Shuttle: 919-962-PTOP (7867) → During the fall and spring semesters, the P2P offers a shuttle service around campus from 7 p.m. to 3 a.m. Show your student ID to board at a designated bus stop, or call the dispatch number above to get to a certain location not on the route.

RaveGuardian: 888-728-4687 → After entering your information and setting up a pin online at www.getrave.com/login/UNC, you can call the number above to set a timer. If you do not call back and deactivate it before the time runs out, campus police are contacted. This is a great service to use when going for runs or walking back to your dorm late at night. There is even an option where you can give details about the route you are taking and what you are wearing, so the police can find you more easily if they need to.

TRAINING SERVICESMMA Self-Defense Club → This club was formed to teach mixed martial arts, and to promote an atmosphere of community and self-empowerment through the martial arts.

RAD Program → The Rape Aggression Defense program is a national, comprehensive, women-only course that focuses on realistic self-defense tactics and techniques. The program is held every semester through the campus Department of Public Safety. Visit the DPS website for more information.

TAKE off your gloves.→ Use your nails! If your attacker manages to get away and you were able to scratch your attacker’s face or skin in some way, police will be more likely to identify him or her later. You not only mark them visibly, but you could potentially get traceable DNA under your fingernails.→ Get angry. This is no time to be nice. It does not matter if you are “not a fighter”…you are also not a victim.

Go for easy TARGETS. Body parts like the eyes, nose, ears, neck, groin, and knees tend to be more sensitive to impact, so striking in these areas will allow you to conserve your energy for running away after a successful hit.

Get LOUD and push back. Draw attention to yourself in any way possible in order to increase the chances that someone will hear you and call for help.

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By Emily Hackeling | Design by Emily Hackeling | Photos by Anna Tang

Fresh, Local & Friendly:Carrboro Farmer’s Market


E ach Saturday of the year and every Wednesday seasonally, 60 vendors meet to sell their food and products in Carrboro. The market has provided

locally grown food and crafts since 1979. Farmers come from areas within a 50-mile radius of Carrboro to encourage local growth and community development.

The market is farmer-run, meaning the farmers choose who will participate each year through an application process. Carrboro’s market is very competitive, but once a farmer has been accepted, he or she can stay for life.

The farmer’s market encourages healthy living and promotes a community of togetherness by selling fresh foods, all of which are USDA approved. Farmers use local ingredients, which provides a unique touch of Carrboro style, which can be found no where else.

Farmers don’t just come to sell their products, though. It is the atmosphere that keeps people coming back each week. Some farmers have been coming to the market for two decades. The neighborly interaction between the farmers as they share their passions with others is what vendors and customers cherish about the market.

It’s not easy to find bison jerky, fresh cabbage, Buckwheat banana cakes and sassafras tea all in one place. In fact, most of those are not even sold at any regular grocery store. The Carrboro Farmer’s Market, however, has all of these things and more, including fruits, vegetables, honey, eggs, nuts, meats, and baked goods.

UNC Campus

Carrboro Farmer’s Market301 West Main Street in Carrboro. Saturdays 7am – 12pm andWednesdays* 3:30pm – 6:30pm *seasonally

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Rob Welsh, Farmer

Rob Welsh decided four years ago to start doing something he was really interested in. He started by making his own wood-fired oven, and now, he makes hundreds of loaves of bread to sell to the Carrboro and Durham farmer’s markets. Welsh dedicates a great deal of time to baking the perfect loaf of bread. His favorites include sourdough and rye breads. The rye in particular is tricky to perfect because the dough has fewer proteins, meaning Welsh has to be meticulous about how he touches it and shapes it so that it rises correctly. Welsh wakes up at 3 a.m. on Wednesdays to start preparing for the market. He finishes around 2 p.m. and takes about 250 loaves of bread to the market to sell. “It feels really good when people buy my breads and enjoy them; then I know I’ve perfected it.”

Several vendors at the market sell flower arrangements grown in North Carolina gardens.

Fresh apples, along with other produce like tomatoes, lettuce, carrots and more, are sold at the market.

Erin Jobe, Manager

Erin Jobe, manager of the market, grew up in a rural area on a farm, and in college, she became interested in working with local foods as part of a thriving community. She began her career with local foods through an internship at a farmer’s market, and has worked with markets for about three and a half years now. She says the Carrboro Farmer’s Market is always looking for more farmers to come share their passions and join their community. Jobe has a dedicated group of volunteers, some of which are interns from UNC Chapel Hill, who help make the market happen. “What I enjoy most about the market is the people. The farmers are amazing, and the customers’ support blows me away. The farmers’ passion and talents are what make this market what it is.”

Jack Pleasant, Farmer

Jack Pleasant owns 115 bison on his farm in North Carolina. He is one of just 30 farmers who owns bison in the entire state. He’s been selling at the market since 2006. His farm, Sunset Ridge, has a lake and is a popular spot for weddings in the fall. Pleasant sells steaks, ground meat, snack sticks and bison jerky at the market. He says the snack sticks have tastes ranging from sweet, to tart, to hot, but his jerky is different than a store-bought Slim Jim. His jerky does not leave you with a greasy aftertaste. “It’s kind of a niche product, but it’s great. Personally, I like the jerky and the sweet snack sticks the best.”

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FOODFOODAllergiesBy Alyssa Armstrong | Design by Kylie Taylor | Photos by Morgan Smith

I magine having to worry every meal about whether or not the food you eat will make you sick. According to Food Allergy Research and Education (FARE), this is a real

concern for approximately nine million adults in America who have food allergies.

As a person with food allergies to wheat, dairy, peanuts, most fish, etcetera, I found it difficult at first to navigate my options here at Carolina, but soon realized that there were more options than I originally thought.

Kelly Magowan, a registered dietician at UNC-CH, says that both dining halls, Lenoir and Rams Head, cater to students with food allergies. Each one offers plenty of options from gluten free pasta (upon special request), to a nut-free salad bar and vegan desserts for those who cannot eat dairy.

Talking to chefs in the dining halls is also a fantastic way to be

proactive and ensure you are eating meals that will not make you sick or cause you to be in pain. Emily Brozowski, junior, is allergic to grains and nuts and says that she is able to call a chef in advance so that her meals can be prepared ahead of time ensuring that her meals are catered to her needs. This allows her to spend less time in line and more time eating with her friends.

For students who worry about cross-contamination of foods, the dining halls make an effort to ensure that there is no contact between foods. In their Guide to Managing Food Allergies, Carolina Dining Services recommends talking to the chefs and the manager on staff so that they can take extra precautions if your allergy is severe. There are also signs over the dishes in the dining halls that list ingredients and have symbols for specific food allergies such as wheat, fish, peanuts, tree nuts, shellfish, soy, eggs and milk.

Fruit is usually a safe option for students with food allergies.

Dining hall dishes are labeled with ingredients and symbols for specific food allergies.

It is a good idea to bring snacks with you wherever you go so that you have a backup plan.

As a college student with food allergies, it can be especially daunting trying to figure out what you can or cannot eat in the dining halls or around campus. However, at the University of North Carolina at Chapel Hill, we do not need to worry because there are plenty of options available.

NUTRITION

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A registered dietician, such as Magowan, can help students with food allergies plan out their semester so that they can successfully navigate meals.

There are plenty of restaurants around campus and on Franklin Street that cater to different needs as well, such as Vimala’s, Mediterranean Deli (their gluten-free pita bread is amazing), and Chipotle.

Never be afraid to ask, says Brozowski. You should always speak up and talk to the chefs, employees, or managers about making sure your meals are catered to you and do not contain ingredients that will make you sick. It is better in the long run to ask a few questions now then to feel miserable later.

It is a good idea to bring snacks with you wherever you go so that you have a backup plan. My favorites are dried fruit, rice cakes, and gluten-free protein bars. With Trader Joes or Target a bus ride away, it is relatively easy to access foods that you can take with you on the go.

Helpful Tips...

1. 2. 4.Meet with aDietician

Eat off Campus 3.Talk to the

ChefsAlways have

Snacks

KELLY MAGOWAN

Allergy alert: wheat Allergy alert: peanuts and dairy

VOL. 3 ED. 1


W ell...I’d have to say my favorite food is…broccoli!” How many times have you heard this

exclamation announced from the mouth of a child in a low-income family? Perhaps the most common misconception about the diets of these children is that they just don’t like healthy food. However, the real problem with regards to the diets of low-income children is a general lack of nutritious food incorporated into their dietary habits. Children don’t have access or knowledge of fresh food.

Fortunately, UNC is home to Tarheel TABLE, an organization that aims to obliterate this stereotype through raised awareness of this community issue and by donating healthful foods to lower-income children. Tarheel TABLE has set out to tackle the issue of childhood hunger and poverty on an extremely

local scale — only miles off of UNC’s campus in the surrounding Chapel Hill-Carrboro neighborhoods.

“What’s unique about TABLE is that we give help on a local scale, right near

our campus. Other organizations focus their efforts globally,” explains Shauna Rust, co-chair of Tarheel TABLE. This distinction plays a large role in being able to witness the effects of TABLE’s efforts to combat grumbling stomachs.

It began with founder Joy MacVane

leaving homemade cookies outside of her house for hungry UNC students. This concern for the hungry in Chapel Hill blossomed into the non-profit organization that recently took root on the UNC-Chapel Hill campus. Due to interaction between Carolina students and community members through a variety of programs, an increased population of elementary school children are now exposed to a greater variety of healthy food options.

Why just children? “We focus our efforts on elementary school children because they don’t have the means to take themselves to a food kitchen or a food bank to eat dinner,” says Rust. The activities that TABLE organizes and implements cater to local children who rely on parents or older siblings for food that is not always available to the families.

By Hannah Johnson | Design by Kylie Taylor | Photos by Julia Baker and Darius Norvilas

Providing emergency food aid to hungry children in Chapel Hill and CarrborO

...we give help on a local scale right near our campus.“

TABLE distributes more than three tons of food each month. Canned tuna, chicken, corn, green beans, spaghetti, and fruit are among the most needed food items. Visit their website to see the full list and for information on how to donate.

At the request of the organization, we have respected the privacy of the children in the program by omitting any photos that could be used to identify them.

“

TABLE:NUTRITION

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Tarheel TABLE seeks to further its goals by exposing the issue to a college campus, where caring, service-minded students are in large supply. Carolina’s TABLE organization hopes to increase awareness about childhood hunger and expand Chapel Hill-Carrboro’s volunteer and resource support.

Not only does TABLE work to distribute food where it is lacking, this organization hopes to educate children on the importance of fresh produce in their diets. Through the “SnackChef” program, college students mentor children while introducing them to fresh foods and healthy eating. This program gives UNC-Chapel Hill students the opportunity to form special relationships with these children while also expanding the children’s horizons in regards to choosing foods and creating dietary habits.

Snack Chef Program

Providing emergency food aid to hungry children in Chapel Hill and CarrborO

TABLE Programs

The Weekend Meal Backpack Program is a weekly event where elementary school students receive a backpack filled with non-perishable food to bring home. While 30 percent of Chapel Hill-Carrboro elementary school children receive subsidized meals on school days, having food at home on the weekend is not always guaranteed. Students are given these backpacks on Thursdays to ensure that they will not go hungry on days when they are not in school.

Weekend Meal Backpack Program

If you are interested in increasing awareness of this prevalent, local issue contact one of the Tarheel TABLE co-chairs, Shauna Rust or Mike Catalano. For more information on TABLE, visit www.tablenc.org.

At the request of the organization, we have respected the privacy of the children in the program by omitting any photos that could be used to identify them.

VOL. 3 ED. 1


In fact, I can fall asleep just about anywhere if I close my eyes for more than 8 seconds. It can be the most uncomfortable chair imaginable, and I will manage to catch flies and let my eyes roll back in my head as the rest of the public judges me. In fact, it just happened ten minutes ago.

So what’s the best way to keep up with all the work that comes with being a Carolina student? You have to keep things interesting while you are studying. Standing is a great way to stay engaged in your work so you can give 100 percent to every assignment you complete.

In addition to helping you stay awake, substituting some of your sit-down study time for standing or walking can do wonders for your physical health.

The American Journal of Epidemiology did studies showing that sitting increases rates of all-cause mortality for a few reasons. Specifically, sitting for long periods of time increases risks of cardiovascular disease, obesity and diabetes.

When you stand, you engage your gluteus muscles, abdominals, obliques and lower back muscles, along with the quadriceps, hamstrings and gastrocnemius muscles in your legs. Substituting standing five hours a day during times you would normally be sitting can burn over 700 more calories in five days, according to the Compendium of Physical Activities.

Since standing engages so many muscles, it helps distribute lipase throughout the body. Lipase is a fat-

absorbing enzyme released by the pancreas that processes fats and cholesterol. Lipase circulation decreases significantly while sitting, so instead of processing fats, the body just stores it.

Of course, as with any activity, moderation is key. Too much static standing can lead to back pain, and it increases the risk of varicose veins in the legs. Sitting can also be better for activities that require intense focus and precise handiwork.

The best solution might be to alternate study positions and keep in mind that it is healthy to keep your body moving and muscles engaged throughout the day, even when you have loads of sedentary work to accomplish.

If you’re anything like me, you have no trouble falling asleep when you’re reading a 40-page chapter of a textbook. Or reading a novel written in Old English. Or looking at a 100-slide PowerPoint with line graphs and pie charts.

By Emily Hackeling | Design by Emily Hackeling | Photos by Lanie Gilbert

Standing While Studying...Disruptive or Doable?

MENTAL HEALTH

www.twbmag.org 25

“I concentrate best when I’m able to shake my leg up and down from the

ball of my foot, and that just wouldn’t work when I’m standing.”

— Dan Meinert, Duke Senior

Would this work for you?

Some college students weighed in on their experiences with standing while studying:

“I like to stand and study notecards. It’s actually more of pacing than standing, for 35 – 40 minutes at a time, depending on how long I have the room to myself.” — Maggie Bennett, Boston College Junior

“I can do it if I’m cramming before an exam outside the classroom, but I can’t actually study this way.”— Jenna Silver, UNC Junior

“It’s a vicious cycle: I study in a chair or on my bed and start to fall asleep so I move around or stand to study. Then I get tired so I sit back down, and then I do it all over again.” — Gabby Migliara, UNC Junior

“I can’t study unless I stand. Once I started, I felt like my body needed to be standing to study.” — Patrick Mateer, UNC Junior

“I like it for short spurts, but not for any long period of time. It wears on my body.”— Graham Berkelhammer, UNC Junior

“I love standing while studying. It helps me concentrate more

on what I’m studying.” — Jacob Miller, UNC Junior

“I like sitting comfortably whilestudying to [be] able to focus better.”

— Tara Moore, UNC Junior

“I don’t like standing while studying, but it would keep

me awake if I did.” — Patrick French, UNC Junior

“I like standing! But only after I’ve been sitting for a long time.

Sometimes I write problems on a whiteboard just so I can stand up.”

— Jenny Hackeling, UNC Senior

Z ZZZ

Z

VOL. 3 ED. 1

Each year, N.C. Children’s Hospital treats over 70,000 children regardless of their family’s ability to pay. We combine premier health care practitioners, world-class medical education, and innovative research to provide the highest-quality care to children from all 100 counties of North Carolina and beyond. We can’t continue to grow, innovate, and discover without the help of the UNC community.

There are a number of ways YOU can get involved to support the mission of N.C. Children’s Hospital.

We are looking for organizations and individuals at UNC to host events to raise unrestricted funds for the Children’s Hospital. Events like bake sales, kickball tournaments, percent nights, dinner parties, and more all add up to make a huge di�erence in the lives of children treated at N.C. Children’s Hospital.

If you’re ready to become an undercover superhero for N.C. Children’s Hospital, please contact Kelly Partnerat 919-966-7816 or [email protected].


ADVERTISEMENTS


(919) 933-4456115 E Franklin Street

Each year, N.C. Children’s Hospital treats over 70,000 children regardless of their family’s ability to pay. We combine premier health care practitioners, world-class medical education, and innovative research to provide the highest-quality care to children from all 100 counties of North Carolina and beyond. We can’t continue to grow, innovate, and discover without the help of the UNC community.

There are a number of ways YOU can get involved to support the mission of N.C. Children’s Hospital.

We are looking for organizations and individuals at UNC to host events to raise unrestricted funds for the Children’s Hospital. Events like bake sales, kickball tournaments, percent nights, dinner parties, and more all add up to make a huge di�erence in the lives of children treated at N.C. Children’s Hospital.

If you’re ready to become an undercover superhero for N.C. Children’s Hospital, please contact Kelly Partnerat 919-966-7816 or [email protected].


The Well-Being

Carolina’s Premiere Health and Fitness Magazine

Small daily improvementS are the key to Staggering

long-term reSultS. – Unknown

vol. 3 ed. 1

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