a The Well-Being s

The Well-Being
UNC-Chapel Hill’s Premiere Health and Fitness Magazine
How to be smart
with your budget
Your Guide to
Staying in Shape
while you’re
Amanda Prescott
Cara Richards
Alexis Balinski
Traci Carver
A note from the editors...
This issue truly has been a long time coming. It was Spring 2011 when our
writers and designers first began work on their assignments. Transitioning leadership
and unforeseen circumstances delayed the printing process longer than expected. Now,
with both founders graduated, the magazine has passed to us.
When Amanda contacted us last semester, we were more than happy to take over
and re-launch the magazine. We had been with The Well-Being since freshman year — in
fact, this magazine was our first endeavor as designers. It means so much to both of us
that we get to pick up where we left off and help The Well-Being continue to grow as UNCChapel Hill’s premiere health and fitness magazine.
We’d like to start by printing the issue that was written and designed two years
ago. Even though most of the staff has graduated, we wanted to print this issue to honor
their hard work and effort during The Well-Being’s first year. In addition to the original
staff, there were many other contributors who made this issue possible. We would like
to give a special thanks to David Bell, Ying Zhang, Katelyn Farrugia, Sarah Martin, Alex
McClelland and Franklin Street Yoga.
We’d also like to thank Amanda Prescott and Cara Richards for their guidance
and support, as well as Traci Potocnik and Amber Astolfi for their role in the smooth
transition. Below, we’ve included a message from Amanda, Co-Founder and previous
Executive Editor:
“Bringing this publication to you wasn’t easy, as I’ve learned that the most
difficult issue of a magazine to produce isn’t the first; it’s the second. You can create
plenty of hype and support and excitement around a new venture, but the true
test is the fabled test of time; staying consistent and persistent in your interest and
dedication to the publication and harnessing that consistency in your staff.”
We hope to weather the obstacles ahead with our newly gathered — and very
enthusiastic! — staff. They have already begun working to bring you more exciting and
relevant health and fitness content. So enjoy, and check out our social media sites for a
sneak peak at our next issue!
Public Relations
Alex Higgins
The Well-Being
Health and
PR Coordinator
Sumner Allen
PR Assistant
Katheleen Davids
PR Assistant
Copy Editors
Whitney Davis
Meg Wrather
Nutrition | Physical Health | Mental Health
Food Myths
Healthy While Abroad
Men’s Health
Women’s Health
Sore Muscles
Massage Therapy
Freshman 15
Alexis Balinski
Traci Carver
Megan Finke
Meg Wrather
Erik Andersen
Megan DeMaria
Cat DiPaci
Alena Hall
Alex Higgins
Paige Lager
Dasha Menafee
Lauren Meyer
Rylan Miller
Carolyn Straughn
Laney Tipton
www.unc.edu/twbmag 3
Good Eats:
by Cat DiPaci
College means independence
and making decisions for yourself, especially when it comes
to your diet. Choosing to eat
responsibly is dependent on
being informed, which takes
some investigating in our society based on overloaded and
contradictory nutritional advice and information. The habits you develop in these years
will most likely follow you
through your life, so here are a
few common myths debunked
to help you choose your food
lifestyle wisely:
4 The Well-Being Fall 2012
Myth #1: Fat-free is the
best option
Myth #2: You should
bulk up on protein
This common myth has food
manufacturers making bank off of their
newly marketed fat-free products.
It is key to remember that the food
industry is driven by money. The truth
is that the fat in low-fat, fat-reduced
and fat-free options is replaced by extra
sugars and chemicals used to imitate
the flavor. So when it comes down to
it, sugar calories are still calories, and
if you are trying to lose weight you’re
main concern should be calorie intake.
Plus, natural is more trustworthy than
artificial in today’s world where many
substitutes have not been fully tested
enough. Who wants fake food anyway?
(The exception here is milk and the
2010 Dietary Guidelines for Americans
actually recommends a switch from full
to skim milk. )
Thirty-five percent of your daily intake
should be protein no matter if you are
trying to lose, gain or maintain your
weight, says the FDA. Specific studies
also show that eating additional protein
daily does not appear to promote much
muscle growth in comparison to a normal
daily intake.
Myth #3: You should
steer clear of chocolate
Recent research has revised the myth
that chocolate is bad for your health.
According to studies, chocolate actually
has many benefits for your health
including levels of magnesium, copper,
Photos by Erik Anderson, Katelyn Farugia
Fact vs. Fiction
Vol. 2 Ed. 1
iron and zinc. It would be better to
avoid the saturated fat in milk chocolate
and stick to purer dark chocolate. The
natural high levels of antioxidants in
dark chocolate have been proven to be
positive for the human body. It can relax
blood vessels and lower blood pressure.
So, don’t feel guilty for those chocolate
cravings. Enjoy in moderation, and as a
rule of thumb, the darker the better.
Myth #4: The daily five
fruits should be fresh
If you’re looking to consume more fruit
in your diet and worry about food going
bad in your dorm room, try the dried
fruit option. Dried fruit contains just as
many nutrients and sugar for energy as
fresh fruit (the only thing it is lacking is
vitamin C). Next time you are shopping
for groceries consider snagging a bag
of mixed dried fruit to help fulfill that
5 fruits a day, preferably without any
added sugar.
Myth #5: Energy bars
can replace meals
Energy bars, granola bars and protein
bars are convenient and can be used as
supplement to a day lacking of full nutrients,
but they should be used minimally.
Replacing energy bars for whole meals has
become far too common especially in our
fast paced college environment. Read the
ingredient on the label and you will find that
these products are full of refined sugar and
chemicals and cannot truly replicate true
natural fruits and vegetables. The modern
engineering of foods is relying on the idea
that all is known about how to concoct an
artificial “whole food” when science really
doesn’t have that information down to…
well... a science.
Myth #6: You should
rely on red wine
Red wine actually has the same health
benefits as beer, white wine and all other
liquors. All these alcohols raise levels of
protective HDL (good cholesterol), which
help protect against plaque buildup in the
arteries. So, any kind of alcohol, when
consumed in moderation that is, can help
reduce the risk of heart disease.
Getting your facts straight is crucial
to a healthy life, so arm yourself with
www.unc.edu/twbmag 5
Staying Healthy
While Abroad
by Megan DeMaria
Last year I was lucky enough to be studying abroad in the
beautiful city of Sydney, Australia. As I was packing my bags
and getting ready to leave, I worried that my healthy lifestyle
would have to be thrown out the window in favor of scraping
by on cheap fast food meals and no gym membership. Well, I’m
happy to report that I was deluded in those thoughts! I guess
I was forgetting the fact that America isn’t exactly known for
being the healthiest country in the world, and that many other
places offer a vast array of fresh foods as well as opportunities
for natural exercise (snorkeling in the Great Barrier Reef,
anyone?!). After just over a month in the land down under I
was walking more than I ever had before, getting fresh produce
from the nearby farmer’s market every weekend, and finding
new health-oriented cafés and restaurants every day. Staying
healthy while abroad may sound daunting but I promise you,
it isn’t! Here are some tips I picked up along the way:
6 The Well-Being Fall 2012
Vol. 2 Ed. 1
Bring plane snacks.
Seriously. Just do it. If I had been left to
survive on what the airline gave me, the 14
hour flight from San Francisco to Sydney
would have been pretty miserable! I was
more than happy to bypass the packaged
and questionable-looking “peppermint
brownie” in favor of homemade pumpkin
oatmeal cookies I had brought from
home. I also packed pretzels, peanut
butter packets, and bars (my favorite are
Larabars) to tide me over.
Take advantage of local
farmer’s markets and co-ops
Most cities have a variety of farmer’s
markets selling fresh fruit and vegetables
as well as homemade breads and local
cheeses. The best part is that they are
usually pretty inexpensive! I know that
I personally saved a ton of money on
groceries by buying produce at farmer’s
markets as opposed to grocery stores. In
fact, I once bought bananas for $4/kilo
when the grocery stores typically sell
them for about $11/kilo. Your university
or city may also have a food co-op
available for you to join. The University
of Sydney has a student-run co-op which
gives students discounts on purchases
and allows you to order “fruit and veg”
boxes each week if you so wish. Nothing
beats cheap, convenient, and healthy!
Explore the city by foot.
It is definitely tempting to want to take
public transportation everywhere (trust
me, there was a bus stop right outside
my door), but try to walk places most of
the time! Not only is it an easy way to add
exercise into your day, it will also help
you get to know your new city so much
better. I discovered that Sydney is much
more intriguing in person than it is from
a grimy bus window, and I got more than
my recommended daily physical activity
as an added bonus.
Get in touch with your inner
Julia Child.
In other words: cook your own food! It
would have been so easy for me to just
eat every meal out, but something told
me that four months of greasy pizza and
French fries would not be beneficial to my
health. Although I only had a microwave
and mini fridge in my room, I discovered
that those two appliances can do a lot. I
typically had oatmeal with banana and
peanut butter for breakfast, some type of
wrap with an apple for lunch, and then a
veggie burger with microwaved rice and
vegetables for dinner. The microwave
definitely became my new best friend!
If you do a house-stay while abroad you
will likely have a full kitchen at your
disposal, and with that the options are
limitless. Making your own meals puts
you in charge of the ingredients so you
can make them as healthful as you want,
not to mention you can cater to your own
specific tastes when it comes to flavor
and spice. Then when you do go out to a
restaurant, it’s much more exciting and
gives you a chance to try the local fare…
and appreciate not having to do dishes
Join a club team.
Nearly every university offers a wide
array of club sports that are both laidback and fun. Joining a sports team, or
even just playing pick-up games, is a
great way to stay active as well as meet
new people. Your parents will be glad
too, since it will save you money on
an expensive gym membership! Most
countries will probably offer different
sports than you’re accustomed to, so
joining a random club team is also a
chance to diversify yourself and try
something new that you wouldn’t be able
to participate in back at home.
There are so many ways to stay healthy
and physically active while abroad, and
these tips are just a few that I found to
be successful during my time in Sydney. I
know that I personally am much happier
when I’m able to eat fresh foods and
stay active, and I really feel that sticking
to my healthy lifestyle improved my
study abroad experience dramatically. I
was able to explore a variety of farmer’s
markets, meet new people through sports,
and stumble across exciting places that I
would have never seen had I taken the
bus or train. To anyone studying abroad,
just remember to enjoy every moment of
your once-in-a-lifetime experience. I wish
you the best of luck in your pursuit to stay
healthy and happy!
www.unc.edu/twbmag 7
Photos by Erik Andersen
8 The Well-Being Fall 2012
Vol. 2 Ed. 1
Men's Health:
Staying in Shape at School, Outside of the Gym
by Rylan Miller
lthough spring break might be
right around the corner, there
are still midterms, papers and
projects to worry about. For many of
you, mid-semester means studying,
microwave meals, bars and sleep.
Maybe you think that college is
synonymous with a BSkis-andbeer-only diet or weekends of ESPN
hypnotization on your friend’s 55-inch
flat screen TV. Working out may seem
like a great idea until you find yourself
plastered to the couch, but making your
health a priority at school can keep you
from falling into a rut—and stop your
muscles from atrophying in your 20s.
Take advantage of the countless ways
to stay in shape at UNC and in Chapel
Hill that go beyond benching weights:
You’ll feel better, get more out of your
day and interact with people other than
the delivery guy.
On Campus
You may start the semester diligently
lifting weights every week, doing the
same sets and reps, but eventually you’ll
get bored. By late November, you’ll forget
that campus even has a gym. Here are
some of Campus Recreation’s offerings
that can prevent the post-Thanksgiving
exercise boycott:
1. Group Fitness Classes: The Student
Recreation Center and Rams Head
Recreation Center offer more than
just Zumba.
Try yoga, kickboxing,
weightlifting or abs exercise classes—
you’ll push yourself harder in the workout
when other people are sweating it out
beside you, and you may find a routine
that gives you more results than going it
alone. http://campusrec.unc.edu/groupfitness-classes
2. The Outdoor Education Center and
rock climbing wall: Expeditions with
the OEC—which include sea kayaking,
hiking, bike tours, rock climbing and
backpacking—will give you a full-body
workout and a story to brag about to your
friends (who probably spent the weekend
playing video games). If you want to get
the experience of rock climbing any day
of the week, get your belay certification
and brace yourself for sore arms and
ultimate muscle definition. ($30/2hour class, http://campusrec.unc.edu/
In Town
Chapel Hill and Carrboro offer greenways,
bike paths, and fitness clubs for those
who want to venture off campus to get in
some cardio.
1. Greenways and bike trails: Check
out this map to plan out your running or
biking route http://www.ci.chapel-hill.
2. Fleet Feet Sports (Carrboro): If you
want to train for a 5k, half marathon
or the whole 26.2 miles, this running
store also offers programs that coach
you through the preparations. http://
While Giving Back
An improved physique might be your
motivation #1 for staying active, but
exercising for the greater good can
improve your mental health as well. Try
finding activities that allow you to help
others as you build a better body for
1. Charity 5ks, bike rides, marathons
and more: Challenge yourself to see how
many sorority and fraternity 5ks you
can run in a semester—there are plenty
of them. Many national marathons and
other athletic events contribute their
proceeds to specific charities or nonprofit
organizations. Pick the one that means
the most to you and get to training.
2. Coach a youth sport league:
Depending on the season, you sign up as
a volunteer coach for one of Chapel Hill
Parks & Recreations’ many youth sport
leagues. The perks: You get to play a sport
you love, you get to share your passion
with others and, most importantly, you’ll
end the season with an adoring entourage
of 8-year-olds who think you’re a pro
athlete. What could be more beneficial to
your state of mental health? http://www.
On Your Own Terms
Don’t forget about the basketball,
volleyball and tennis courts spread
across campus, and the expanses of lush
grass that stick around until mid-Fall.
Rally your buddies together for a daytournament of your sport of choice or
toss a Frisbee around for an afternoon.
Including your friends in your workout
routine—dragging them, if you must—
will keep everyone interested in staying
active. That way, the next time you feel
like blowing off exercise, you’ll have a
network of people ragging on you until
you give in. But unlike a challenge to eat
an entire pizza by yourself or burn off a
patch of your leg hair, this will actually
benefit your well-being—not send you to
Student Health Services.
www.unc.edu/twbmag 9
Physical Health
Women's Health
by Paige Lager
Snack Back to a Skinnier, Healthier, You!
hether you’re a freshman or an upperclassman
everyone wants to avoid those dreaded 15 pounds
that threaten to weigh you down in the first few
months back at school. The way to stay slim is actually easier
than you think – snack!
Snacking can help you not only with maintaining your
current weight, but also with losing weight and keeping
up your energy all day long. By planning to have a few preportioned snacks throughout your schedule, you give your
body a steady source of fuel that keeps up your metabolism
and provides you with the energy you need for daily physical
activities. Since you should be hitting the gym five to six times
a week, it’s important to have four or five little snacks a day in
order to supply your body with necessary energy.
Snacking also helps you avoid overeating at meals after
hours of no food. Snack throughout the day, and then finish
with a small dinner before 7 p.m. so that your body has time to
digest the food before you go to bed.
There are a few dangers of snacking that are important to
avoid. Portion control is key. Sitting down with the entire bag
of pita chips is counterproductive and you will most likely gain
weight instead of providing your metabolism with a little pickme-up. Planning your snacks is equally important. You need to
know that after class you’re going to eat the apple you brought
from home to avoid being caught off-guard by a pizza craving
because you passed some guy on the lawn eating a slice.
Finally, you need to snack for the right reasons. A breakup doesn’t condone above-and-beyond snacking. You snack to
10 The Well-Being Fall 2012
provide structure to your daily diet and a continuous energy
source for your body, not because you are sad, angry, happy,
or bored.
Unfortunately, your average late-night Q’doba binge cannot be considered a snack. You can no longer pick up ‘little rewards’ at Krispy Kreme for surviving a stressful day of class.
The healthy, desirable snacks are often much more organic.
Have some pita chips with hummus, but instead of taking the
whole bag and container, pre-portion a few chips and hummus
on a plate and stow the rest away. Have a bowl of cereal, but
put one or two cups in a small bowl instead of dumping half
the box in the huge bowl you also use for popcorn. Hundredcalorie-packs are a great invention, but it defeats the purpose
when you eat four.
If you’re going out, look up the menu and decide what you
want to order before hand so that unhealthy options don’t
tempt you. To save money and stay healthy, only eat half your
entrée and bring the rest home to eat the following day.
You can also help yourself by hiding unhealthy foods from
sight. If you don’t have to see the box of Cheez-its every time
you enter the kitchen, you don’t have to think about the box of
Cheez-its every time you enter the kitchen – out of sight out of
Snacking, the right way, can lead to a healthier, and more energetic you. For more tips and healthy snack ideas, go to www.
Vol. 2 Ed. 1
Snack Right on Franklin Street
Mediterranean Deli: Med Deli has lots of healthy options full of vegetables, grains, fruit, and fish. They primarily use olive oil
rather than butter in their dishes, which cuts out a major source of unwanted fat and provides a unique Mediterranean flavor!
Panera Bread: Panera does have a number of healthy options, but it’s important to order the right things. Choose the
garden vegetable soup instead of broccoli cheddar, and pick
the salad instead of the sandwich to avoid the excess calories
and carbohydrates in the bread.
Pita Pit: A little different than your average Subway across
the street, Pita Pit has a wide variety of pita options for
healthy eaters without the temptation of fries like at B-Skis.
Get the whole-wheat pita with grilled chicken or turkey and
then fill it with vegetables!
The Yogurt Pump: Like Panera, your Yo-Po experience is only as healthy as you make it. Get
a small, non-fat yogurt and skip the cone and
toppings. This can be the perfect solution to any
sweet craving.
Whole Foods: Although this is a bit of a trek from campus,
it is well worth it. Whole Foods is a haven for the foods you
want to be eating. Try their new house-made pimento cheese
if you’re having a cheese craving, or their fresh guacamole
with organic chips if you need a salty fix. The salad bar has
every ingredient your salad could want. Whole Foods is a
great place to go for healthy eating!
photos by Erik Andersen, via Cosgrove Hill Blog
Exercises to Tone
Hard-to-Reach Spots
Back: It’s called the Superman. Lie on your stomach with
your arms stretched out in front of you. Lift both arms and
legs simultaneously off the ground and hold for 5 seconds.
Repeat 20 times.
Abs: The slow bicycle is the best abs exercise to target the
full range of abdominal muscles. Lie on your back with your
hands behind your head and slowly bring your elbow to
meet the opposite knee, then reverse. It’s important to lift
your shoulder bones off the ground each time and to keep
the unbent leg straight and as close to the ground as possible without touching it.
Overall Torso: The Plank. Prop up on your elbows while
keeping your body completely straight. Hold for one
minute, than switch on to your side propped up by just
one elbow. Hold for 30 seconds, than switch to the other
side. Switch on to your back propped up on your heels and
elbows. Hold for one minute, than repeat the 30 seconds on
each side.
Upper Legs: Lie on one side of
your body and prop yourself
up on one elbow. Bend the top
leg over the bottom and place
your foot on the ground for
stability. Keep the bottom leg
straight and lift it up 10 times,
then make 10 circles with it
in one direction and then 10
circles in the other. Repeat.
Upper Arms: Hold one five or seven pound weight up near
your face with your arms at a 90-degree angle in front of
you. Press your elbows together 50 times. Repeat.
www.unc.edu/twbmag 11
by Laney Tipton
Yesterday, you went for a
workout at the SRC with a
friend. You did a few miles on
the elliptical, worked on your
abs, and did a little light lifting
with some free weights.
Now, it’s the next morning.
Your alarm clock goes off, and
Photo by Alex Mcclelland
you start to get out of bed. You
sit up. Ouch, that doesn’t feel
good. You put your feet on the
floor and lift yourself off the
bed. You take a few steps. Wow,
that really doesn’t feel good, either.
Sore muscles. It’s a problem
Photo by Alex Mcclelland
Photo by Sarah Martin
that every athlete or gym patron experiences from time to
time. An athletic hangover, if
you will.
The Well-Being did some research about what causes this
perpetual problem and how to
treat and prevent sore muscles.
Photo by Alex Mcclelland
Photo by Phil Landowski
What makes sore muscles sore?
Experts used to think sore muscles were caused
by a build-up of lactic acid, but that explanation
doesn’t hold much water these days. Lactic acid
does cause the burning sensation you experience
when exercising, but it’s washed out within about
an hour of the end of your work out.
According to active.com, the culprit for prolonged
muscle soreness is actually your muscle fibers.
During a workout, these fibers undergo small damages, or “micro traumas.”
Over the next 24 hours, the muscle fibers become
swollen. Chemical irritants are released from the
damaged muscles and can irritate pain receptors.
Due to this increased activity to the muscle, there
is increased blood flow to the area, causing it to
12 The Well-Being Fall 2012
swell, which also triggers pain receptors. You’re
left with fibers that are fatigued, have tiny tears
and are swollen.
“Muscles go through quite a bit of physical stress
when we exercise,” says Rick Sharp, professor of
exercise physiology at Iowa State University in
According to webmd.com, exercise physiologists
refer to the gradually increasing discomfort that
occurs between 24 and 48 hours after activity as
delayed onset muscle soreness (DOMS), and it is
perfectly normal. It usually means your muscles
are getting stronger! Just keep in mind that the
aches and pains should be minor.
Vol. 2 Ed. 1
How to treat sore muscles:
There are several quick and easy ways to ease sore muscles:
Take it easy for a few days
This is the simplest way to help ease sore
muscles. Some people think working
through the pain is the best way to go,
but that can just prolong the discomfort.
You don’t have to stop working out completely—
just toning it down can get relief faster. Walk instead
of run. Or, if one group of muscles is sore, work on
other parts of your body for a few days until you’re
feeling as good as new.
Use heat to your advantage
Photos by Marshall Hubert, Fleur Suijten, Alex Mcclelland, Erik Andersen, Sarah Martin, Phil Landowski, Sanja Gjenero
The heat remedy is popular for taking
care of sore muscles and can be accomplished in a number of ways. You can use
a heating pad or take a hot shower or
bath. Heat increases blood flow and will help dissolve the pain.
Drink plenty of water
Dehydration can also cause sore muscles and
fatigue after working out, so staying hydrated
is always a good idea.
Stretching works best to prevent sore
muscles before a workout but can also
be used to treat them if you’re already
dealing with the problem. Just be careful not to do anything too strenuous, as this can exacerbate the problem.
Get a massage
This remedy is just as fun as it is effective
at relieving sore muscles. It feels good all
over and relaxes the swollen muscle fibers, helping you feel better faster.
How to prevent sore muscles next time:
After some light stretching and a quick but thorough massage, you’re hopefully feeling a little better.
Now you just need to know a few tips about how to avoid the sore muscle problem in the future and
you’ll be back in the gym working on your fitness in no time.
Warm up before a workout
A light cardio activity such walking
quickly or jogging for about 5 minutes.
Drink fluids
It’s important to stay hydrated throughout your workout, so make sure to drink
plenty of fluids before, during and after
your exercise routine.
Cool down
You can cool down from a workout the
same way you warmed up. This cool
down phase makes the time between intense workouts and rest less abrupt,
helping to prevent muscle soreness.
You should stretch before and after a
workout. Stretching afterward not only
prevents sore muscles, but improves
flexibility. The type of stretching you
should do depends on what part of your body you’ve
been working.
Take a cold bath
Heat is a good remedy for muscles that
are already sore, but cold constricts
blood vessels that expand during workouts, helping to reduce the risk of swelling and pain. Taking a cold bath right after your
workout with the bathtub half filled works well.
Throw in some ice cubes to maximize the effect.
www.unc.edu/twbmag 13
Physical Health
to the
by Alex Higgins
It’s a reoccurring nightmare: my braces are aching,
all of my clothes are covered in loud Abercrombie &
Fitch lettering, and my biggest goal in life is to get
an 8th grade boy to look my direction. None of these
scarring images from my past are the source of my
terror, though. It’s the location that’s freaking me
out: I’m sitting in heath class again, and Mrs. Palmer
is going over the infamous “Sexually Transmitted
Infection Slideshow”. The zoomed in, grotesque
pictures still haunt me, and I think I can speak for
everyone when I confess to suffering from posttraumatic stress disorder since the day I walked out
of that room.
Photo by Erik Andersen
14 The Well-Being Fall 2012
As ridiculous and traumatic as the experience may
have been, Mrs. Palmer had a point (that has clearly
stuck with me). Sexually Transmitted Infections are
more common than ever, and more are discovered
and spread each year. The United Stated now has
documented over 25 different strands and spends
over 6.6 billion dollars annually to treat them. In
fact, one in every four people has an STI, and 80% of
them don’t even know it yet. Since over half of these
occur in 15-25 year olds, we must be long overdue
for another round of middle school STI health class:
Vol. 2 Ed. 1
Genital Herpes
How common: The CDC estimates that one in six
people in the United States has herpes. Infected individuals
can pass it along to others even if it isn’t visible.
What it looks like: Although they are not always visible, herpes ‘outbreaks’ are a collection of blisters
on or around the genitals or rectum. These blisters break
and leave tender, ulcer-like sores.
Symptoms: Besides the sores, some people experience fevers or swollen glands. However, many individuals never show any indication of infection, and some even
mistake mild outbreaks/symptoms for other harmless skin
Dangers: Not only are the sores painful, herpes can
also impair the immune system, cause infections in babies
during pregnancy, and make people more susceptible to
Treatment: There’s no treatment that will cure herpes, but antiviral medication can shorten and prevent outbreaks. There are also medications available to help reduce
transmission to partners.
How common: The CDC estimates that 700,000
people in the United States get gonorrhea each year.
What it looks like: Gonorrhea does not always
produce visible sores like herpes. It spread to the genitals,
eyes, throat, mouth or anus. It can sometimes produce
swelling and pain in the genitals.
Both sexes can show symptoms, but
some are gender specific. Men can experience a white, yellow or green discharge from their penis; women’s symptoms are often mistaken for more simple problems such as
a bladder or urinary tract infections. Both men and women
can experience itching, bleeding, or painful bowel movements.
Dangers: Untreated gonorrhea in women can lead
to pelvic inflammatory disease, and it can cause epidiymitis (a painful condition that leads to infertility) in men. It
can spread into one’s blood and joints causing extreme pain
or rashes for both men and women. Pregnant women with
gonorrhea can give the STI to their babies, causing blindness or a life threatening blood infection.
Treatment: There are several antibiotics that can
cure it, but new drug-resistant strands have been discovered in the US.
How common: It’s the most common STI in the
United States, with over 1 million cases reported in 2009.
North Carolina reported over 43,000.
What it looks like: Chlamydia is nicknamed the
‘silent’ disease because the majority of infected people have
no signs or symptoms.
Infected men and women sometimes
experience burning, itching or discharge.
Complications in men are rare but can resemble those in gonorrhea. Women have a 10-15% chance
of getting Pelvic Inflammatory Disease from Chlamydia.
Treatment: When detected, it can be easily treated
and cured with antibiotics.
How common:
The number of syphilis cases increases greatly each year; 36,000 cases were reported in
What it looks like: It starts with a small, painless sore called a chancre. From there it expands into a skin
rashes and mucous membrane lesions.
Symptoms: Early symptoms include swollen glands,
sore throat, hair loss, muscle aches, fatigue.
Dangers: Later symptoms include damage to internal organs, difficulty with muscle movement, paralysis,
numbness, gradual blindness, and dementia. If continually
untreated, these symptoms can lead to death.
Syphilis can be easily cured with an
injection of penicillin in the early stages. If one has had it
for longer than a year, treatment can become more complicated.
The only sure way to protect yourself from the above
STI’s is by abstaining from sexual contact completely.
Correct and consistent use of condoms can reduce but
not fully prevent the spread of these infections. If you
would like to learn more or be tested for any STI’s, more
information is available at UNC Campus Health Services
or online at
www.unc.edu/twbmag 15
Physical Health
Q&A : Manscaping
I was talking to some of my guy friends and we were discussing the
art of “manscaping,” particularly below the belt. How far is too far for a
guy to go when trimming up, and what is standard protocol for girls?
Ah, the art of manscaping. It’s a popular topic but a tricky question. The short
answer: whatever you feel comfortable doing. This goes for both men and women.
But there are some rules and guidelines for what is safe and the benefits of going
hairless versus au naturel.
Manscaping can have many definitions, but in most cases
it means male grooming. It can include maintaining every
place that’s hairy, from eyebrows down to the chest and
down through the pubic region. How much manscaping
to do in the nether regions is a personal choice, but many
people believe there are certain expectations for below the
belt upkeep.
Many men choose to manscape because they think its cleaner.
“Yes, I manscape,” said one male student. “I prefer to keep it
cleaner down there, but I wouldn’t do it too much because it
would probably look weird.”
But is it safe? Shaving pubic hair is as safe as shaving any
other part of your body, though it is recommended to use a
bit more caution in this sensitive area. Razor burn doesn’t feel
good anywhere on the body.
Many men use wax or creams to remove chest and back hair,
but these products should never be used on the pubic area,
especially the penis and scrotum, according to Askmen.com.
In their article on the subject, they say the skin in these
16 The Well-Being Fall 2012
areas is far too sensitive, thin and stretches easily. As a result,
carefully shaving the pubic area is the only option.
Another factor that comes into play for many men when
deciding whether to shave or not is the ladies in their lives,
potential or permanent.
“I usually manscape to benefit my girlfriend,” one male
student said. “I don’t want her having to deal with any
discomfort. Also, it can make you look bigger, which is a plus.”
And while it’s true that some women like it, others say they
could care less.
“I honestly don’t even really notice when my guy trims
up,” one female student said. “I can maybe tell visually, but
it doesn’t make too much of a difference in the heat of the
Other women warn that there is too much of a good thing.
“I love it when my man manscapes,” says one female student.
“But it should never, ever be too bare down there. No hair is
just weird and would be more of a distraction than a good
Vol. 2 Ed. 1
Bottom line:
do what feels
good for you
and makes you
Whether or not to be bare down there is a common
question females face, as well. And mostly, the answer is
the same as it is for guys— you should do as much as you
feel comfortable doing.
Some women say they shave it all or leave a “landing strip,”
or other designs, just to be more aesthetically pleasing.
“I love having fun with it,” one female student said. “I
always see how creative I can get.”
Others say that less is definitely more when it comes to
feeling clean.
“I hate pubic hair,” one female student said. “It makes me
feel dirty. I shave at least once a week because it just feels
While many women agree that it feels cleaner, there are
health benefits to leaving at least some hair.
Pubic hair can help keep harmful bacteria away from
the vagina, lowering your risk of getting infections. While
pubic hair can help keep some things out, as long as you
keep it clean there really are no major health risks in going
bare down there, other than those associated with using a
sharp razor around such delicate lady parts.
And while going bare seems to be the most popular thing
to do these days, it certainly isn’t a necessity.
Photo by Carmen Jessee
www.unc.edu/twbmag 17
Mental Health
by Lauren Meyer
Between housing, classes, and
textbooks, it’s hard to justify
spending money on Franklin
Street or at Southpoint the few
days of the year you feel fed up
with your daily routine. Don’t
worry though! By following a
few of these tips, you will feel
more at ease with your finances.
First things first: if you have a meal plan, try to avoid spending
money at other places. I know that the food becomes bland, so
make a deal with your friends who do not have meal plans. You
can swipe one of them into the dining hall and next meal he can
buy you something on Franklin or cook for you. If you do not
have a meal plan, making a list and purchasing groceries weekly
will help you reduce how much cash you spend. A loaf of bread,
a package of meat slices, and a package of cheese can suffice for
many meals, rather than the seven dollars it costs for one meal
on Franklin Street.
18 The Well-Being Fall 2012
When you want a release, remember that activities involving
alcohol and cigarettes lead to expenses that can become
habitual and expensive. Used textbooks will not be enough to
counteract the cost of these. There are social activities that the
dorm communities and the student union hold that involve free
food and movies. These events end early, so you will be able
to return to your schoolwork and/or get a full night of sleep. If
you do choose to go out to the bars, limit your drinks, because
you will spend less and be able to make better decisions such as
avoiding Cosmic Cantina or Time Out when the festivities end.
Vol. 2 Ed. 1
Besides food and fun, transportation is another necessity
at college. One of the greatest things about Chapel Hill is the
bus system. You can go to almost anywhere in Chapel Hill or
Carrboro free of charge. Triangle Transit Authority buses can
get you to Southpoint or to Raleigh for two dollars one way
or round trip if you tell the bus driver you are planning on
returning. This is cheaper than paying a twenty-five dollar
taxi fee and better than paying for a parking space on campus.
On top of not having to pay for a space, you don’t have
to worry about gas. And walking makes a great alternative
for destinations around town. Let’s say that you have been
studying at the Union and you realize that you’re hungry.
You jump in your car for a quit break at Q’doba. Regardless
of the route that you take, you must go through countless
crosswalks on Raleigh Road, Cameron Avenue and Franklin
Street, and can turn into a fifteen minute drive. The walk can
save time and even give you a little exercise.
credit cards
Study breaks on Franklin may make you feel that the
freedom from your parents is limited by the fact that you
don’t have access to their credit cards anymore. You may
feel tempted to get your own, but don’t. College loans are bad
enough. Having to worry about a credit score and being able
to pay the interest rates will add stress and make it difficult
for you to be able to purchase a car or get a lease for an
apartment in the future.
If you must get a credit card, always pay your bill on time
to build a good credit score and keep the interest rate from
building. When making purchases in general, always look for
the best deal. Don’t underestimate the power of sales: those
savings can add up quick. Name brands are luxury goods and
if you’re on a budget, it may be financially savvy to give some
of them up. You’ll thank yourself in the long run when you
still have money for food at the end of the month.
your account
Just because you shouldn’t get a credit card does not mean
that you cannot carry around plastic. You can get a debit
card or do something that a credit account can’t offer: write
checks. Some banks allow you to link your checking account
to your savings account. Be careful with this, as you may
want to use your savings account for emergency funds, but
it can be helpful if you anticipate incorrectly and do not have
enough in your checking account.
Since carrying cash around can be a hassle and one card
is easier to carry, you must remember to be smart with it. I
know that being green is big with banks these days, but you
should take the statement receipts whenever you make a
transaction. This rule also applies to restaurants and stores.
Keeping track of your money will help you know how much
you have spent and give you an idea as to how much you have
remaining. This also helps you check your statements. While it
is not likely that the bank will make a mistake, people know
how to get a hold of your account numbers and take advantage
of you. By keeping an eye on your balance, you will be able to
notify the bank if anything looks suspicious.
After setting up an account, it is important to keep money
in it. A good solution to this is getting a part-time job. There
are so many opportunities around campus such as at the SRC,
Bowman Gray Memorial Pool, Student Union, libraries and on
Franklin Street. In addition to the extra income, you will learn
to better manage your time. If you are up front about your boss
regarding your studies, you will get your desired hours and you
will continue to want to work.
Rather than spending all of your paycheck, make sure to put
some into savings. The more money you have in savings, the
more interest that can collect and thus the more money that you
can have for the future or an emergency. Set a budget so you
spend roughly the same amount of each paycheck. When you
spend less some weeks, you will be able to live a little larger the
following ones.
If you’re serious about financially preparing for the future,
check out a Roth IRA. This account is strictly savings and does
not involve investing, meaning that you do not have to worry
about losing moneyi. And you don’t need a full time job to start
one! Ask your parents or your bank for details and benefits with
this option.
Being financially fit does not mean that you cannot have
fun. Out of all of these tips, I especially recommend that you
remember the value of savings and consider thinking beyond
your undergraduate years. You will be happy you did.
Photos by Erik Andersen
www.unc.edu/twbmag 19
Massage Therapy:
Perfect Stress Reliever for the College Student
ou just need to relax,” is the most popular comment I hear from
my friends. I am what you classify as the “stressed” friend — the
one that always has something to do and never takes time for herself.
I have been this way throughout high school and into college; it seems
like I never take a moment to just breathe. Well, I have decided to
make a change. It’s finally time to relax, and the best way for me to do
that is to indulge into the best stress-reliever I know : a massage.
20 The Well-Being Fall 2012
Photo by Erik Andersen
Vol. 2 Ed. 1
The Swedish massage is the best for college
students because it’s a big stress reliever.
by Dasha Menafee
According to Merriam-Webster, a massage
is defined as “the manipulation of tissues
by rubbing, kneading or tapping.” Massage
therapy is generally used as a way to relieve
tension and pain. It is great for both your
physical and mental health because it’s designed to simultaneously relax your body
and mind. When you are in such a relaxed
state physically, you are also in a clearer state
of mind and that helps you to be able to focus
much better.
There are several different kinds of massage that anyone can enjoy. Swedish, Aromatherapy, Hot Stone, Deep Tissue, and Shiatsu
are the five most popular types of massage,
and all have different purposes for your body
no matter who you are.
A Swedish massage is one of the most popular kind of massages that you can receive.
It’s often known as a “beginner massage”
for people who get massages for the first
time. They are very slow and gentle and the
main purpose is to release tension throughout each muscle. Swedish massages also
increase blood circulation throughout the
Aromatherapy massages usually have the
same slow and gentle effect like Swedish
massages do; however, they tend to majorly
focus on the usage of different type of oils.
Massage therapists use these oils to provide
different kind of effects when massaged into
the body. These oils are usually derived by
plants and are well known (think lavender or
Hot stone and deep tissue are two kinds of
massages that have similar techniques. They
both are aimed to target and release muscle
tension or knots in an intense way. Massages
that include hot stones are used to soften the
tightened muscles. Deep tissue massages
use increasingly intense technique. I would
recommend both of these types of massages
to anyone that is an athlete.
Shiatsu massages are more of spiritual
kind of massage technique that is used to increase or restore flow throughout the body.
The Japanese word “shi” means fingers and
massage therapists usually use their fingers
to increase this flow.
Massage therapy is very popular, and it
is easy to find a salon in your area. I asked
Amanda Jones, manager of Massage Envy in
Chapel Hill, a few questions on her massage
TWB: What is your most popular massage
that people get in the Chapel Hill community?
AJ: A lot of people love the deep tissue massage.
TWB: Do you have any massages that are targeted for the student athlete?
AJ: We do have a sports massage that includes
a lot of stretching. Each massage that our services provide can be customized to each individual person.
TWB: As we’re approaching the end of the semester, and students are becoming stressed
about finals, what is the best massage for college students?
AJ: The Swedish massage is the best for college students because it’s a big stress reliever.
It can relax the body and improve blood circulation, which can help your heart and your
If you’re looking to relieve a little stress and take some time to relax,
check out these locations in the Chapel Hill area:
Day Spa 255
255 South Elliot Road
Chapel Hill, NC 27514
(919) 968-1066
Massage Envy
1800 East Franklin Street,
Suite #2
Chapel Hill, NC 27514
(919) 442-0500
Chapel Hill Massage
104 South Estes Drive
Suite 301-U
Chapel Hill, NC 27514
(919) 942-1510
*All of these locations have licensed massage therapists*
www.unc.edu/twbmag 21
The Freshman 15:
It’s the end of the first fall semester; we’ve adjusted to new friends, new classes and new living
conditions, but our eating habits have fallen by
the wayside. However, losing the “freshman 15” or
preventing it entirely does not have to be the daily
challenge most people perceive it to be. Consider
the following tips to make eating right and loving
college life simple and fun.
Just think about it. Calories burned subtracted from calories
consumed equal a person’s net calories. Remember this
common health class fact at every meal— awareness is the
best prevention against overeating.
Get off the couch. Watch the television from the cardio room
in Rams Head Recreation Center or the Student Recreation
Center instead of the dorm room. Even just power walking at
a steep incline on a treadmill can burn 250 calories in 30 minutes. Also make working out fun by trying out a group fitness
class like zumba or kickboxing with your friends.
Walk it off. Avoid using the bus for simple campus commutes.
Walking or riding your bike to class burns more calories and
provides a slight adrenaline boost that keeps you focused
throughout class. Save the bus ride for a rainy day.
Get the dining hall to go. You can fit less food into the ecofriendly take-out boxes than you can on several plates as you
make your rounds at the pizza bar. When filling your dinner
plate, make sure that half of its contents are green vegetables.
The other half of the plate should balance between a protein
source like grilled chicken and a complex carbohydrate such
as brown rice.
22 The Well-Being Fall 2012
Get involved in campus activities. Intramural sports are a
great way to spend time with friends, meet new people, try a
new outdoor activity, and get your sweat on. Check our website
for more suggestions on how to get involved.
Snack smart. The Well-Being’s website also provides a great
list of guilt-free snacks to keep on hand in your dorm room
when the munchies strike. Stick to nutritious foods such as
granola bars, fresh fruit, trail mix and yogurt.
Drink water. One cup of coffee with skim milk and Splenda in
the morning can wake you up and provide a metabolic boost
with very little caloric consequence. Afterward, stick to water
for the rest of the day in order to stay hydrated, satisfy feelings
of hunger caused by thirst, and avoid extra “liquid” calories
found in other drink options. Green tea is a great alternative
to water because it provides a small energy boost, important
antioxidants, and belly fat-blasting power with few calories.
Update your app list. Download a calorie-counting app on
your phone, iPod, iPad, etc. to keep an easy food diary on your
person at all times. You will quickly learn about which foods
to avoid and which foods to rely on in your daily diet. The
LIVESTRONG.com Calorie Tracker and the ZEDA INC. Calorie
Counter are popular apps worth a try.
Catch some z’s. Don’t underestimate the importance of sleep.
Going to bed really late and robbing your body of its necessary 7-8 hours of sleep a night disrupts your metabolic system,
slowing it down and depriving it of fat-blasting and calorieburning power during the day. Plus, you burn calories when
you sleep, too!
Do it for yourself. Avoiding the “freshman 15” doesn’t have to
be about how you look—focus on how you feel. Eating healthy
and being active makes you a more energetic, positive, and
beautiful person from the inside out.
photos by: Erik Andersen
by Alena Hall
How to Work it Off or Avoid it Altogether
Want to be a part of The Well-Being staff?
E-mail us at [email protected]
Check us out
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thewellbeing magazine
and Facebook
www.unc.edu/twbmag 23
Don’t let the fact that it’s
impossible to be perfect stop you
from striving for perfection.
-By John Wooden
The Well-Being
Carolina’s Premiere
Health and Fitness Magazine