Picture this:
You’ve made your grocery list, or you swing by the store to get some staples for the week ahead. Like many of us, you’re on a budget, so you’ve got an eye for deals and saving money. As you scan your food options, you notice that in addition to the many eye-catching (and slogan-worthy) brands offered for your favorite foods, there are also those more plain, but much cheaper options. And you ask yourself: Is saving the money worth it? Is that food going to be as good?
I’ve often wondered this myself, and took some time to learn about the differences between generic and name brand foods. Continue reading
This blog was originally published on April 8, 2014 and was written by Brittany O’Malley.
Whether it’s the tradition of spring cleaning, or the demands of our busy chaotic lives, I’ve noticed that the concept of “de-cluttering” seems to be a hot trend lately- websites ranging from Oprah to zen blogs to Buzzfeed are talking about ways to simplify our lives through the process of “de-cluttering.” But why is “stuff” bad? And in the craziness of our daily lives, who has time to de-clutter?
Why is clutter a bad thing?
Disorganization has been linked to increased stress and decreased productivity, not to mention greater risk of injury (because you are far more likely to trip and fall if your space is a mess!). On the flip side, simplifying your space can help save time and money, decrease germs, and promote focus.
So why is it so hard to get rid of things?
Even though it seems clear that clutter impacts our emotional, physical, and environmental wellness, it’s still really hard to let go of things. Why is that? A recent study at Yale found that the same area of our brain that fires when we burn our tongues on hot coffee or stub our toes also lights up when we get rid of items. So it feels painful for us to give things up. Another study showed that just holding or touching an item can cause emotional attachment. So of course it’s hard to throw that item away – you feel invested!
Now, of course this might not be true for everyone. There is a full continuum of “messy” to “neat” types of people out there, which means that tossing stuff is easier for some than others. Overall, though, tidying up your physical, social, and virtual spaces increases clarity in a world full of chaos.
Here are a few tips to get the de-clutter process kicked off:
- Focus on one thing at time. Take 10 minutes a day to focus on one de-clutter task: the pile of laundry on the floor, your desk, emptying your backpack. Don’t feel like you have to clean up your whole life all at once- baby steps!
- Monitor your social “clutter.” Clutter comes in many forms, including the things we put on our calendar. Be ruthless about saying no or postponing new commitments if your life feels too busy to manage.
- Tackle your virtual and mobile world. Take a minute at the end of the day to clear off your computer desktop. Control what phone notifications you receive (do you really want to know every time a celebrity tweets their post-workout snack?). When we are online, we are bombarded with a constant flow of information, so be proactive about setting filters and systems that work for you, not against you.
- Don’t worry about perfection. Striving towards simplicity won’t look the same for everyone. Figure out what your “perfect storm” of stuff is and set an attainable de-clutter goal. If you have a roommate, it’s good to talk through what works for them, too- your styles may be different.
by: Ben Smart
Today we are tackling an important – and probably relevant – question raised by some of our readers. We have 24 hours in a day, but for those of use who want to pack in as much as possible, it may not be possible to do it all. In some situations, we have to forgo study time, sleep hours, or a night out with friends to make it all work.
If it comes down to it– what’s more crucial: an hour of exercise, or an extra hour of sleep?
The New York Times polled two physicians and learned that sleep and exercise share a “bi-directional relationship.” They write that exercise can actually lead to deeper, more restorative sleep. But they warn that sleeping for less than seven hours is a risky path to go down, possibly resulting in next-day drowsiness and lower motivation.
http://www.shape.com/celebrities/star-trainers/ask-celebrity-trainer-should-you-skip-sleep-fit-workout
A Shape.com article emphasized the absolute necessity of getting enough sleep at night, particularly if your goal is to maintain a healthy weight. The trainer featured in the article said that her opinion is that sleep is more important the exercise.
http://greatist.com/fitness/dear-greatist-which-more-important-sleep-or-exercise
Greatist.com makes a key point that not everyone needs the same amount of sleep. Not to mention – if you exercise more during a given day, your body might need more sleep time to repair and recover. They write that a key factor in workouts is their duration, and to aim for anywhere between 20 minutes and an hour, depending on your personal goals.
Sleep well and be active, my friends 🙂
image from theeffect.net
This blog is a guest blog from Ruth Abebe, a UNC graduate interested in HIV and sexual health, and was originally published on April 1, 2013.
College is a time when many students are discovering and exploring ourselves and the 
world around us. This world may include sexuality.
Many college students choose to be sexually active, and college-aged students are particularly likely to engage in risky sexual behaviors and are disproportionately affected by negative sexual health outcomes such as STI or unintended pregnancy. According to national surveys, many college students are engaging in sexual activity without protection. In a 2011 survey of undergraduate students across the US, approximately 70% of sexually active students reported using condoms inconsistently or not at all during sex in the last 30 days. With all the information out there regarding sexually transmitted infections (STI), unintended pregnancy and ways to prevent them, why do college students still put themselves at risk?
As a college student myself, I have heard several of my peers talk about why they don’t use condoms. But, there are ways to go beyond these barriers and make sure sexual experiences are safe and pleasurable.
1. Cost — Most of us are on a budget, and the cost of safer sex supplies like condoms is still an obstacle for students when deciding to use protection. However, this is a problem that can be easily remedied. Here at UNC, we have access to free safer sex supplies. Condoms, both male and female, and dental dams, as well as lube, are available to us through UNC Student Wellness and at several residence halls around campus. Furthermore, with the introduction of Wellness’s free condom dispensers, cost will be even less of an issue (update: These condom dispensers are now in service! They are located around campus, including in the Union and the Rams Head Recreation Center, and are refilled frequently). Click here for more information on where you can currently access safer sex supplies throughout Campus Health Services.
2. Many consider only pregnancy risk—Some students only consider pregnancy as a possible consequence of unprotected sex. For this reason, many believe they will be able to protect themselves using prescription contraceptives (examples: the pill, patch, ring, IUD, etc.). However, STI risk and protection should be considered in every sexual partnership. Aside from abstinence, condoms are the only method which can protect against both pregnancy and STIs, including HIV/AIDS. They can also be converted to a dental dam.
3. “Oral sex isn’t sex.” – Many are under the false impression that oral sex is “safe sex.” Oral sex, just like anal and vaginal sex, carries a risk for STI transmission. Condoms and dental dams can protect against the risk of STI transmission during oral sex.
4. Pleasure Factor— Some college students don’t use condoms during sexual activity because they believe “it doesn’t feel the same.” But you can do things to make sex with condoms feel just as good. Plus, knowing that you have the protection of a condom can help you to relax and enjoy the moment. There are several kinds of condoms out there, including “ultra-sensitive” condoms that enhance the feeling of both parties during sex. Using lube can also make sex more pleasurable for both partners. In addition, there are condoms and other safer sex supplies geared toward making sex more pleasurable. Explore different condom styles and protect yourself!
5. “It’ll ruin the moment.” – Some college students are not protecting themselves for fear of ruining the mood of the moment. There are ways around this too. If you are having sex with someone, you can talk about condom use beforehand. Of course, I realize that not all sexual activity will be between two people in either a romantic or ongoing sexual relationship. In these cases, it’s important to place your sexual health above any potential awkwardness. Cases of STIs are on the rise, and aside from the dangers to your health, having an STI can make your sex life more difficult in the future. So, why not protect and enjoy yourself?
Despite these barriers, there are several ways to allay your fears and hesitations about using protection. As college students, preventing against STIs and pregnancy by using condoms is essential to protecting our sexual health.
by: Ben Smart
When you want to learn more about the world, you use your travel passport to experience new places. When you want to get a leg up on your fitness goals, you use your Fitness Passport!
Fitness Passport – pick yours up today! Stop by the Student Rec Center front desk in SRC 101 to pick up your passport, free of charge, beginning March 16th. Complete the following six fitness challenges by April 24th to get a Campus Rec swag bag!
- EVENT: Function Movement Screening
-Visit the Functional Movement and Fitness Center (FMFC) in the SRC, where a fitness consultant will perform a functional movement screening for you. Find more info about the FMFC and screeningshere. - SOCIAL MEDIA: Like the Tar Heel Wellness Challenge and UNC Campus Rec on Facebook – The Tar Heel Wellness Challenge provides holistic health goals for UNC students, faculty and staff to reach every two weeks via Facebook.
– Stay up to date with all Campus Rec has to offer and interact with us via Facebook!
- EVENT: Try out our Weekend Warrior Series or Yoga Workshops -These series offer unique ways to further your fitness practices!
-More information about these offerings can be found here.
- SOCIAL MEDIA: Post a positive affirmation on social media using #UNCbodybeautiful
– Accepting and loving your body for the things it can do for you is one of the first steps toward a happier and healthier life! - EVENT: Join the fun and take a group fitness class – Campus Rec offers over 80 classes, in a variety of formats, per week FOR FREE.
– Check out the full schedule here and try something new now!
- SOCIAL MEDIA: Bring your workout home with Training Time
– Complete one of our Training Time series workouts on the Campus Rec YouTube channel.
– Take a picture or video of your workout and post on Instagram with #UNCtrainingtime.
For each event challenge you complete, have the Fitness staff member at the event location stamp your passport card. For the social media challenges, show any Fitness staff member at any time your completed challenge to get your passport stamped. Fitness staff includes group fitness instructors, personal trainers, and FMFC fitness consultants. For FMFC hours during which you can connect with a consultant, click here. Once you complete the full challenge, bring your stamped Fitness Passport to the Campus Rec Main Office (SRC 101) no later than April 24th to pick up your Campus Rec swag bag! Spring break may be finished, but that’s no excuse to forget about your health and fitness. Take advantage of your Fitness Passport to jumpstart your spring fitness!
I’ve heard it called Impostor Phenomenon or sometimes Impostor Syndrome, but it tends to announce itself more like…”OH MY GAH, YOU HAVE NO IDEA WHAT YOU’RE DOING DO YOU?! SOMEONE ELSE WOULD HAVE KNOWN EXACTLY WHAT TO DO AND WOULD HAVE DONE THIS WAAAAAY BETTER. THEY’RE GONNA KNOW! THEY’RE ALL GONNA KNOW!” …At least that’s how it shows up in my head.
But whatever you call it, false feelings of not-good-enoughness are pretty common. Google it. Some researchers estimate that as many as 70% of people feel this way at some point in their lives. And while it can happen to anyone, researchers find this phenomenon especially common in women, people of ethnic and racial minorities, and anyone who’s trying something new or who feels different from the people around them.
Common or not, these automatic thoughts of impostordom can stall or stunt a person’s progress in life in major ways. And fears of having one’s “shortcomings” “found out” can keep folks from reaching out and connecting with others who could help.
There are a lot of theories out there about where this comes from and lots of advice for what to do about it, but I happened upon a TED talk the other day that gives scientific evidence to something I’ve learned doing theater.
ITC ensemble members using Image Theater techniques.
With Interactive Theatre Carolina, we use a range of theatrical tools to help folks better understand themselves and discuss the world we live in. One technique we use is Forum Theatre—sometimes called a “rehearsal for real life,” which seeks to empower regular folks to make courageous and healthy choices by practicing changing the outcomes of problematic scenarios. Another technique we use is called Image Theatre, in which participants strike poses and audience members discuss and analyze the stories and associations the body postures convey. A “picture’s worth a thousand words,” right?
This TED talk references a study in which Amy Cuddy, a social psychologist and researcher at Harvard Business School, reports findings that support that rehearsing for real life…is also real life. She finds that changing our body language not only influences the messages we send to others but also the messages we send to ourselves at the chemical level.
In short, striking powerful poses (poses that open the body and take up space) alters hormone levels—increasing testosterone and decreasing cortisol (a stress hormone)—which results in a person actually feeling more powerful. The opposite happens, as you might imagine, when a person strikes a low-power pose (body closed off and made small). These changes are measurable and almost instant; Cuddy’s subjects only held the poses for 2 minutes.
Will striking a power pose and altering my brain chemistry suddenly make me capable of being the next president? Highly unlikely. But could striking a power pose for a few minutes before leading a presentation help me interrupt some negative self-talk that might otherwise hold me back? Probably.
Check out some of the articles embedded and below for other strategies to get past fears of being an impostor in your own life. If you’ll excuse me, I’m going to stand like a starfish for the next 2 minutes and have a brave afternoon.
This blog post was originally published on April 16, 2013 and was written by Sarah Donnell.
Folks in theatre know a thing or two about stress and stress relief–it’s our primary excuse for playing all of those silly games. Since there is a lot of tension inherent in meeting multiple deadlines, collaborating with a team, and performing in front of people, a lot of theatre training involves cultivating awareness and practicing relaxation. Academic atmospheres hold similar tensions—especially at this time of year. What are your strategies for moderating the physical and emotional effects of stress?
In Interactive Theatre Carolina’s scene on stress management (Coloring for the Chronically Stressed by student ensemble member, Noel Thompson), an overburdened protagonist meets a fellow student in Davis Library late one night and flips out when he realizes his new friend is coloring.
Victor: NO! This is an important point! Why are you coloring?
Sunny: (Sighs) Ok, if you really want to know. You know how when some people need to unwind, they run? Or some people do drugs, some people play music, some people get as far away from the library as possible? I don’t adhere to that structure. As some form of cosmic middle finger to the universe, I come to Davis, the place where I do all my work, and I do the least productive thing I can think of.
Victor: So you come here, and you…color?
Okay, but really: have you tried this lately? Coloring is way better than you probably remember. Furthermore, there have been numerous studies showing the benefits of music, expressive writing, and art for mental and physical health. Engaging in these activities has been shown to lower heart rate and boost the immune system. Also…they’re fun.
Maybe you don’t consider yourself an artistic person. It doesn’t matter. When you’ve been toiling in a performance-driven academic environment, part of the beauty of taking on a creative endeavor is that it can be valid and helpful no matter the “quality” of the product.
If you’re someone who already engages in a creative pursuit, consider switching mediums. It can be liberating to get back to a beginner’s mind where the stakes are low and your identity isn’t tied up in the work.
So sometime in the coming weeks, take a break, find some crayons, and color. Or sing, and sing off-key. Finger paint. Invent a game. Keep a gratitude journal. Make a collage. Try to draw a portrait of your cat or a representation of your brain. Pull out that old Casio keyboard and make up a tune.
Here are some links that might help get you started: http://journalingprompts.com/ http://www.happyhealthyher.com/mind-spirit/art-therapy/
Allowing your brain some variety and opportunity for expressive outlet shouldn’t be considered a waste of time—it’s an important, healthy release. If you need a little more convincing, check out this study: http://apt.rcpsych.org/content/11/5/338.full
Of course, we recognize that crayons aren’t a cure-all. If your stress or anxiety levels escalate, you can always find support at Counseling and Psychological Services
Dentist by Lee Mack (flickr creative commons)
For many people, seeing a gynecologist for the first time can be a nerve-wracking and scary experience. However, it doesn’t have to be—the more informed you are, the less scary it is. Knowing what to expect means you can advocate for yourself and be an informed patient. So why see a gynecologist, you may ask? Perhaps you are thinking about having sex and want to discuss contraception or you want to talk about pain during sex. Maybe you have an infection and want to get it checked out or your periods are irregular and you want more information. As you can see, there are so many reasons people go to the gynecologist! You don’t have to be sexually active to see a gynecologist, either. The most recent recommendation is that people see a gynecologist for a first pap smear at 21 and every three years after. Here are some things to know ahead of time:
- Schedule an exam during a time when you are not menstruating
- You can request a provider of the same gender if you want
- It can be helpful to write questions down ahead of time in case you forget anything
- When you get there you will fill out some forms answering questions about if you are sexually active, the date of your last period, and what brings you to the appointment
- Wear comfortable clothing because you may have to remove them (including underwear) to change into a gown
Once you get there, you will have a conversation with a healthcare provider about why are you there and about your sexual history. Being honest is important and this information helps inform the provider about what kind of care you need. Their job is to provide care, not judge you. While people don’t always talk openly about gynecological health, your doctor has heard every question out there and seen many patients for gynecological exams. Nothing is too embarrassing or uncomfortable. Remember, it’s their job and they see patients with similar concerns all the time! If you have experienced trauma, this can be a time to tell the doctor that you might be nervous and discuss strategies for getting through an exam (here is an article with some tips to help you through the appointment).
Depending on why you are there, here are some things that could occur:
- The provider performing a breast exam
- The provider having you lie you down and put your feet in stirrups to examine the external genital area
- The provider using a speculum, an instrument that allows for the provider to view inside the vagina and see the cervix, to perform the internal exam
- The provider taking a swab of your cervix
- The provider inserting a gloved finger into the vagina while feeling your abdomen—this is to examine your internal organs that they can’t examine with the speculum (the uterus, ovaries, and fallopian tubes)
Throughout all this, nothing should hurt. You may feel some discomfort and pressure, and if you are feeling pain you should tell your provider. While it can be difficult, the more relaxed you are the more comfortable the exam will be. Taking deep breaths can help you try to relax. While it sounds like a lot, this part of the exam only takes a few minutes and will be over before you know it. Sometimes people like to know what is going on, have a conversation with the provider, or not talk at all. It’s up to you! It’s also totally fine to ask the provider to talk you through what they are doing.
Also, remember to speak up–you have the right to ask for explanations or stop any part of the exam at any point. It’s your body and you have the right to advocate for yourself! If you have questions, you can email Student Wellness at [email protected] to set up a sexual health appointment with our trained health educators. We are here to help make you feel as informed as possible when you seen a gynecologist for the first time!
If I asked 10 different people what physical health looks like, do you think I would get the same answer? My guess is I would actually get 10 different answers largely because there is no one right answer.
The purpose of this blog is not to try and change your mind about what it looks like to be physically healthy, but rather to suggest that using body image and weight as an indicator of health is misguided. Being healthy is not about how you look, but rather what you do. What you do in your everyday life often plays a very large role in determining your what the real important health indicators like blood sugar levels, triglycerides (fat content in blood), LDL cholesterol, and many others will be.
I think it is time that we start to shift our attention from what people look like to what they do when we think about health. There are so many factors that contribute to health and there are also many things out of our control, but what is in our control, at least somewhat, is whether you try and live a healthy lifestyle.
Body Snark Free Zone Sign by Treacle Tart (flickr creative commons)
So what does this mean? This means that you cannot always tell if someone is healthy or not by just looking at them. But—and I say this with a big but– the majority of research shows that being extremely overweight or extremely underweight can be very harmful for your health. We also should maybe rethink how we look at individuals whose weight falls somewhere in between these two extremes and even reconsider what we would be considered overweight. I say this because last year, a large study showed that people that are overweight actually live longer than people who are “normal” weights. I also say this because in the middle of these two extremes is a very large group of people that could, or could not be very healthy but we really cannot tell just by looking at them. What it comes down to is that the deciding factor is what people do in their everyday lives (and genetics), not what they look like. I think if we started to be more concerned with things like how physically active people are, how much sleep they get, and the food they eat (in addition to many other things) instead of what they look like, we as a society could do a better job at not stigmatizing people for being either over or underweight.
I would like to emphasize that I am not saying to be whatever size you want because as I said earlier, there is very good evidence to show that this can be very harmful to health. What I am saying is let’s worry more about eating real food, food that has not been overly processed, and exercising in moderation among many other daily activities, and let’s worry less about what size we should be. This means that being “skinny” even if you can eat whatever you want without exercising, does not make you healthy. But it also means for people that get the recommended amount of exercise and eat real food in reasonable amounts, but still weigh more than society says you should, that’s ok.
I think the bottom line is we need to be real with ourselves, and stop using what we look like to determine our health. What we look like in a mirror is meaningless if we are not doing what we should be doing to promote physical health, and vice versa. Let’s start trying to live our lives in a healthier way and use that to measure our health instead of the numbers we see on a scale.
The following fantastic article was written by Jordan Lee for the UNC 2015 Body Beautiful Project. Jordan is a Fitness Graduate Assistant for Campus Recreation and is a second year master’s student in the Exercise Physiology program.
A beautiful body is a masterpiece. Your masterpiece. A beautiful body is individual and unique in that it literally can’t be like anything else. It is original and independent. It has no loyalty to the preordained, finds joy in the potential for change, but exists as a delicacy. A beautiful body always juggles its strengths and weaknesses. It admires room for improvement but doesn’t injure itself with intentional pain. A beautiful body is a canvas for development, decorated with the impact of both disasters and dreams. A beautiful body seeks and explores its limits, but is conscious of absurdity. It is both nourished and occasionally indulgent, but lacks intention to seek drought as balance. By the grace of self-perseverance, a beautiful body salutes dangerous frontiers. A beautiful body collaborates with both the extravagant and the mundane. It is creative and curious, learning the lessons of mistakes and the glory of discoveries. It does not gloat in the spotlight nor undermine it’s own success. It is able to step up or step aside, but never surrender. A beautiful body grits its teeth and lies perfectly still. It is dedicated to challenge itself as a precious machine, yet it finds peace and repair in the silence of nothing. A beautiful body is attentive to the vivacity of laughter and the depths of tears. It is thankful for the repair reflected in scars, but does not dismiss or forget their birth. A beautiful body is dynamic and malleable, experiencing the pull of a strong-will and the tremors of fear. It brims with self-purpose, even when mute. A beautiful body is bold but patient. It seeks novelty and endures struggle, but never abandons its intrinsic flame. It venerates opportunity and obligation, even in the face of mystery. Without excuses as a crutch, it takes a conscious oath to respect, nurture, grow and protect the fragile life beneath the skin. A beautiful body is inextinguishable, thriving, and is an entity of its own. It is everlasting. Granted with the most precious privilege there is, a beautiful body holds itself accountable. For its own sake and not for you or me. Because responsibility is the cornerstone of beauty.