Longhorn Life Health & Fitness

An advertising special edition of The Daily Texan

April 11, 2014

PA G E 6

PA G E 1 2

PA G E 1 6

“Fruit Poop” and other nutritious desserts

The story of a man’s first time... with yoga

Healthy eating on a budget

Page 2

Friday, April 11, 2014

LONGHORN LIFE

EDITOR’S NOTE

I

’ve never met a more health-conscious city than Austin. At any time of day, even in 100-degree heat, you can see joggers cruising the pavement and lines outside of the fresh-pressed juice shops.

The fact that there are entire businesses dedicated to selling fresh, cold-pressed juice in the first place shows just how much Austinities care about their health.

For me, moving to Austin meant trading greasy Philly cheesesteaks and fries covered in Whiz for grass-fed beef and organic eggs; my stomach has never been

happier.

Though, my one weakness is desserts. Who doesn’t love gorging a slice of cheesecake the size of your head after a massive meal at The Cheesecake Factory? Austin’s sweet solution is fruit poop. Yes, fruit poop — poop from fruit.

OK, it’s not really poop from fruit; it’s an ice cream-like dessert made completely from fruits and vegetables.

Find out from page 6 where to get the poop, and what other healthy desserts the city has to offer.

I think it’s safe to say that if you’re eating a chili-cheese hotdog, you’re aware that

there are healthier options out there for dinner. But what about those foods that look healthful on the surface, and are actually unhealthy snacks in disguise? Head to page 5 and see if your favorite is on the list.

Financial times are tough, especially for college students. The piles of student loans and depressing, minimum-wage paychecks can make artery-clogging fast food seem like a logical option. If you’re sick of the taste of grease, head to page 16 for tips on organic eating on a budget. And if you can feel the burgers and fries

STAFF Special Editions Coordinator Michael Gammon

weighing down your insides like rocks, consider a juice cleanse to reboot your system; some benefits of juicing are on page 18.

As far as fitness goes, Austin has the workout junkie’s back. The Walnut Creek Metropolitan Park up north is a great place to start, if you’re looking for somewhere to run or bike other than Town Lake (page 8). But if the lake is what you know, consider stopping by Austin Pets Alive! first to grab a doggie running pal — just check out a dog, become best friends by running together on the trail, return Fido and repeat

CONTENTS Good Eats

(page 15).

This edition’s Longhorn Commentary is also worth a read, especially if you’re fretting about your first yoga experience. Staff Writer Jared Wynne takes us through his first yoga session ever on page 12.

Up for a challenge? I’m going to do a 3 to 5-day juice cleanse after finals. Tweet us @TXLonghornLife and we can do it together. Friends don’t let friends juice alone.

Eat healthy. Live happy.

Ali Killian Special Editions Editor

pg.4 pg.8

Student Assistant Manager Rohan Needel Student Account Executives Dani Archuletta, Aaron Blanco, Hannah Davis, Crysta Hernandez, Robin Jacobs, Erica Reed, Lesley Villarreal

pg.9

Student Administrative Assistants My My Nguyen, Dito Prado

pg.12

Special Editions & Production Coordinator Michael Gammon Senior Graphic Designer Daniel Hublein

pg.14

Student Graphic Designers Karina Munguia, Bailey Sullivan

pg.16

Budgeting for buying and eating organic food Reboot your system with a juice cleanse

FIND US ONLINE! longhornlifeonline.com

TSM ADVERTISING & CREATIVE SERVICES

Student Manager Ted Sniderman

Students grow at the Concho Community Garden Make an Austin Pets Alive! dog your running partner

Making Cents

Photographers Joe Capraro, Darice Chavira, Elizabeth de Regt, Silvana Di Ravenna, Clara Patt, Hannah Vickers, Jenna VonHofe

Broadcast & Events Manager Carter Goss

Inside a first-time yoga practitioner’s mind

Impact

Writers Shantanu Banerjee, Priyanka Deshpande, Kritika Kulshrestha, Lauren Lowe, Samantha Meyer, Mariana Munoz, Sara Strohl, Jared Wynne

Sales Rep & Events Coordinator Lindsey Hollingsworth

What you need to know about healthy sleeping habits Little-known perks available for students at Gregory Gym Improving health and fitness is an app-download away

Commentary

Designers Daniel Hublein, Karina Munguia, Bailey Sullivan

Advertising Adviser CJ Salgado

Venture north to the Walnut Creek Metropolitan Park

Features

Web Editor/Associate Editor Andrew Huygen

Director Frank Serpas

Tips and tricks for eating healthily Favorite “healthy” foods that may not be so good for you Healthy versions of desserts — no guilt required

Explore

Special Editions Editor Ali Killian

cover image designed by Karina Munguia facebook.com/txlonghornlife

twitter.com/txlonghornlife

Longhorn Life is an advertising special edition of The Daily Texan produced by students in Texas Student Media’s special editions office. Reach us at specialeditions@texasstudentmedia. com. Copyright 2011 Texas Student Media. All articles, photographs and graphics are the property of Texas Student Media and may not be reproduced or republished in part or in whole without written permission.

CONTACT TSM: We are located in the Hearst Student Media building (HSM).

For advertising, call 512-471-1865.

Friday, April 11, 2014

LONGHORN LIFE

Page 3

EVENT CALENDAR

FILM SCREENINGS

WHAT’S HAPPENING TEXAS UNION THEATER All free film screenings are shown in the Texas Union Theater, UNB 2.228 unless otherwise specified.

04/16 04/17 04/24 05/01

Hercules @ 9 p.m.

Inside Llewyn Davis @ 6 p.m. and 9 p.m.

Anchorman 2 @ 6 p.m. and 9 p.m.

American Hustle @ 6 p.m. and 9 p.m.

Be sure to check future issues of Longhorn Life for a list of free film screenings at the Texas Union Theater (UNB 2.228).

Sun.

Mon.

Tue.

upcoming events

CAMPUS EVENTS 04/15

Groundbreaking Musical “In the Heights,” 8 p.m., Winship Drama Building (WIN), B. Iden Payne Theatre

04/19

Walk-In Tour: Inanimately Imagined, 2 p.m., Art Building (ART), Visual Arts Center

04/24

Bobby McFerrin in Concert, 8 p.m., Performing Arts Center (PAC), Bass Concert Hall

04/25

Studio Art MFA Thesis Exhibition: Opening Reception, 6 p.m., Art Building (ART), Visual Arts Center

04/26

Texas Together feat. Bun B and Kap Slap, 5 p.m., Main Mall

OFF-CAMPUS EVENTS 04/12

Louisiana Swamp Thing & Crawfish Festival, 10 a.m., Austin American Statesman Parking Lot (305 S Congress Ave.)

04/13

Thank You, Thank You Very Much! SXSW Cares Benefit, 7 p.m., Hotel Vegas

04/18

Aziz Ansari, 7 p.m., Performing Arts Center (PAC), Bass Concert Hall

Wed.

Thur.

APRIL / MAY

Fri.

Sat.

4/11

4/12

Mad Caddies

TEAM*, Hydra Melody

9 p.m. @ Red 7

9 p.m. @ Stubb’s (inside)

4/13

4/14

4/15

4/16

4/17

4/18

4/19

The Rocketboys

Anvil

Rob Thomas

Greg Brown

Eisley

Matt The Electrician

The Sounds

@ Art City Austin Festival

8 p.m. @ Dirty Dog Bar

8 p.m. @ Bass Concert Hall

8 p.m. @ Cactus Café

9 p.m. @ Emo’s

10 p.m. @ Threadgill’s (south)

9 p.m. @ Emo’s

4/20

4/21

4/22

4/23

4/24

4/25

4/26

Whiskey Shivers

The National

Manchester Orchestra

Haim

Vampire Weekend

Bastille

Hayes Carll

7 p.m. @ Empire Control Room & Garage

9:30 p.m. @ The Moody Theater

7:30 p.m. @ Emo’s

7 p.m. @ Stubb’s (outside)

7 p.m. @ Stubb’s (outside)

9 p.m. @ Emo’s

8 p.m. @ The Belmont

4/27

4/28

4/29

4/30

5/1

5/2

5/3

Otis The Destroyer

Peterson Brothers Band

Thievery Corporation

Nathan Hamilton & David Halley

Skillet

New Years Day

You Me At Six

5/4

5/5

5/6

Lone Star Jam

Tokyo Police Club

Alejandro Escovedo

7 p.m. @ Empire Control Room & Garage

12 p.m. @ LBJ Library Lawn

6:30 p.m. @ Continental Club

9 p.m. @ Emo’s

7 p.m. @ Stubb’s (outside)

10:30 p.m. @ Continental Club

8 p.m. @ Cactus Café

6 p.m. @ Austin 360 Ampitheater

9 p.m. @ Elysium

9 p.m. @ Red 7

Page 4

LONGHORN LIFE

GOOD EATS

Friday, April 11, 2014

embrace your inner foodie

Individual people need individual diets story by Kritika Kulshrestha photos by Jared Wynne

T

here is no single diet for weight loss, according to Victoria Jarzabkowski, a registered dietitian and the nutrition program coordinator at UT’s Fitness Institute of Texas. Jarzabkowski, who works with UT faculty, staff and students on a daily basis, conducts educational classes and is also responsible for fitness testing, calorie counting, nutrition composition and monitoring weight loss.

“People want a magic potion, that there is one diet out there that they can ascribe to,” Jarzabkowski said. “The truth is that there are a lot of different things that work, depending on your goals, depending on your current state of health.”

Before recommending dietary changes, Jarzabkowski takes current diet intake, weight, height, allergies,

medications and goals into account. Diet recommendations follow through after she knows for sure what the individual’s specific goals are.

“What they like and dislike is important, too,” Jarzabkowski said. “If you tell someone to follow a glutenfree diet and they really love wheat bread, you are setting them up to fail.”

What Jarzabkowski advises students to do is to increase their intake of whole, unpackaged, unprocessed foods.

“We also recommend that they keep a food log or a food journal,” Jarzabkowski said.

“That can help with counting calories, protein intake, fiber intake and all the components that make up a healthy diet. Research shows that people who food log, even if they are not calculating the

exact amount of nutrients, have a better diet and are more successful with weight loss.”

Keeping a food journal makes one mindful of what one is eating, resulting in healthier food choices. To keep track of students’ diets and calorie intake, the Fitness Institute also uses a calorie-counting web app called MyFitnessPal that allows both dietitian and student to log in and makes it more convenient for the dietitian to monitor food intake.

“It gives us all the information we are looking for,” Jarzabkowski said. “How many calories they are consuming, proteins, fiber. That’s a really helpful way to monitor to see if they are reaching their goals. Sometimes writing it down is also helpful. We also send emails to our clients

Contigo Austin, a restaurant east of campus on Anchor Lane, serves up bavette, a type of steak.

Contigo Austin owner Ben Edgerton said this fresh sausage dish can be made gluten-free by eliminating the bread. telling them what they need to work on. We give them suggestions to improve, and we also commend them when they reach their target.”

Local restaurants and food trucks like Contigo Austin, Foreign & Domestic and Picnik Austin offer up special dishes for people on the paleo, gluten-free, organic and vegan diets. Picnik Austin is a food truck devoted to paleo, grain-free, gluten-free and organic foods.

The paleo diet, also called the Paleolithic diet, motivates people to eat like the early cavemen did. The diet consists of fish, vegetables, fungi, fruits, grass-fed meats and eggs, and excludes grains, dairy, processed oils, refined sugar and legumes.

Gluten-free diets exclude gluten, a protein mainly

found in grains such as barley, rye, wheat and triticale, a hybrid of wheat and rye.

Owner of Contigo Austin Ben Edgerton said glutenfree dishes include the dewberry chicken, chicken thigh, sausage without the baguette and charcuterie items without the bread.

Sometimes Jarzabkowski and her team give students and faculty the practical

advice of ordering smartly at restaurants, only when cooking becomes difficult or when there is no time to shop for groceries, although this is not the best option when it comes to eating right.

“Eat at GreenGos or substitute candy with granola bar,” Jarzabkowski said. “If you have to eat at Chick-filA, then get a grilled chicken salad.”

“What they like and dislike is important, too. If you tell someone to follow a gluten-free diet and they really love wheat bread, you are setting them up to fail.”

- Victoria Jarzabkowski, registered dietician

Friday, April 11, 2014

LONGHORN LIFE

Page 5

Trendy diet food stealthily unhealthy story and photos by Lauren Lowe

Sushi

Agave nectar is made in a process similar to high-fructose corn syrup.

A

s the nation grows increasingly more health-conscious, more and more people are trading their sugary and full-fat snacks for lighter food items.

Some dieters are turning to foods that are advertised as healthy, but studies show that they really are not that different from the items they are meant to replace. Here are some “healthy” foods that may not actually be so great for you.

Diet soda Typically, there are more unfamiliar ingredients listed on bottles of diet soda than there are familiar ingredients. Most varieties contain the sweetener aspartame, which continues to be a subject of controversy. Some doctors claim and rumors continue to circulate that aspartame is linked to various diseases and cancer, but according to the American

Cancer Society, there is no concrete evidence proving it is or is not linked.

“Aspartame is used in many foods and beverages because it is about 200 times sweeter than sugar, so much less of it can be used to give the same level of sweetness,” the American Cancer Society website said. “This, in turn, lowers the calories in the food or beverage.”

Agave nectar Agave nectar is a trendy sweetener made from agave plants, the same from which tequila is made. Blue agave is most often used for making nectar, according to allaboutagave.com.

But this may surprise some — Jenny Sansouci writes for the Epoch Times that “most agave in the U.S. is highly refined in a process similar to making high-fructose corn syrup.”

Undergraduate research assistant Carolina Baumanis

said, “There’s no nutrients in [agave nectar] like honey or maple syrup,” but she adds that the sweetness is concentrated so you can use much less, therefore consuming less calories than you would with other sweeteners.

Granola “A lot of stuff they call ‘granola’ at the store is loaded with sugar and fat,” journalism graduate student Brian Baresch said.

Dietician Tanya Zuckerbrot told foxnews.com, “something like Fiber One has 60 calories per half cup and 14 grams of fiber versus a half cup of granola, which was 240 calories, 5 to 10 grams of fat and just 3 grams of fiber.”

But lovers of granola shouldn’t fret; Sansouci recommends making your own low-calorie granola with honey and oats. Recipes can be found in all corners of the Internet.

The healthiness of sushi depends on the roll, but the main culprit is white rice.

White rice is full of carbohydrates, much like white bread. The batter in a tempura roll tacks on more carbs.

A roll with a creamy sauce, cream cheese or avocado is just adding fat to the mix.

The best approach is to order a balanced roll or a roll with protein.

Applied learning and development junior Melanie Gomez suggested opting for brown rice or rice-free rolls if you’re trying to be healthy at a sushi bar.

“Tuna sashimi, for example, has about 35 calories and 1 gram of fat per ounce,”

The white rice in most sushi rolls make them high in calories. an article on foxnews.com said. “But a spicy tuna roll has 290 calories and 11

grams of fat, and a tempura roll has 320 calories and 17 grams of fat.”

Page 6

LONGHORN LIFE

Friday, April 11, 2014

Desserts served without the guilt story by Sarah Strohl photo by Joe Capraro

A

ustinites know that our city holds a fair amount of top notch, sweettooth-satisfying dessert spots (Gourdough’s anyone?). Sometimes though, you might find yourself conflicted, craving something sweet but not wanting to consume an entire day’s worth of calories in one sitting. Lucky for you, there are delicious, healthy alternatives! Here are a few to get you started.

Health Box

608 S. Lamar Blvd.

Hours: Mon. through Sat. 11 a.m. to 10 p.m.; Sun. 1 p.m. to 8 p.m.

This gem of a food truck has created the ultimate guilt-free treat, and it’s called fruit poop. Although the name might be off-putting, the treat is refreshing, delicious and perfectly sweet.

Fruit poop is a frozen delicacy made with literally only fruit or vegetables — sweetly simple. Choose any combination of white or red grapes, banana, mango, blueberries, strawberries, peaches or kale, and top with other fresh fruit if desired.

“I love it because it’s delicious and reminds me a lot of ice cream, but I don’t have to feel guilty about it,” Lauren Mynderse, a junior public relations major, said. Next time you’re craving some cold, fruity goodness, get

some friends together and go pooping!

Bananarchy 603 W. Live Oak St. Hours: Mon. through Thurs.

12 p.m. to 10 p.m.; Fri. through Sat. 12 p.m. to 12 a.m.; closed on Sundays and when the weather isn’t “banana friendly,” — check @bananarchyatx for updates.

Bananarchy has revolutionized the banana into a tasty frozen delight. Located on South First Street, this food truck serves up frozen bananas on a stick covered in chocolate, peanut butter or vanilla and then coated

A father and daughter enjoy a variety of frozen bananas at Bananarchy. The food truck offers numerous ways to enjoy the frozen, healthy treat. with any combination of cookies or candy. During the warmer months, Austinites flock here to enjoy the atmosphere and stuff their faces.

“I love Bananarchy because of how absolutely delicious it is,” Katie North, a junior psychology major, said. “There are tons of options for whatever you want, whether it’s chocolate, peanut butter, candy, cookie or nut. I love the variety and it tastes amazing. It’s my favorite dessert in Austin for sure.”

Bananarchists unite!

about. Acai is the superhero of berries, holding 16 different antioxidant compounds in its skin that increase energy, void off free radicals, protect against aging and promote weight loss. Blenders and Bowls serves an acai bowl, which is a thick and creamy blend of the berry topped with granola, local honey and a variety of fresh

fruit.

“Blenders and Bowls uses all-local ingredients, which I really like,” Maddie Goldfarb, a junior psychology major, said. “Round Rock honey is so sweet!”

Blenders and Bowls 206 E. 4th St. Hours: Mon. through Fri. 7 a.m. to 6 p.m.; Sat. 9 a.m. to 4 p.m.; Sun. 9 a.m. to 2 p.m.

Blenders and Bowls is a healthy food truck and café specializing in tasty fruit smoothies and organic acai bowls. Never heard of acai?

It’s the new berry on the block that everyone is talking

An employee at Bananarchy prepares a new batch of frozen bananas.

Friday, April 11, 2014

LONGHORN LIFE

Page 7

Everything you need, everything you want and a few extra surprises—ALL RIGHT HERE.

All-Inclusive Rent Packages

Convenient Location

State-of-the-Art Amenites

Private Bedrooms & Balconies

LIVE BIG LIVE BettER.

SCHEDULE YOUR TOUR ONLINE! 2400NuecesApartments.com 24 0 0 Nueces Street

|

A u s t i n , Te x a s 7 8 7 0 5

|

512 . 6 51 .113 9

Page 8

LONGHORN LIFE

EXPLORE

Friday, April 11, 2014

discovering the city

Walnut Creek — a trail less traveled story by Jared Wynne photo by Silvana Di Ravenna

river beds, stone pathways and small creeks that can be successfully crossed with a few long strides and a bit of dexterity.

Unfortunately, the park has not proven impervious to some of the typical marks of urbanization. Some trails are split by prominent power lines, while others might lead you to barbed-wire fencing and large stacks

of trashed materials.

But overall, Walnut Creek Metropolitan Park is likely to impress. And this just happens to be a fine time of the year to visit if you’re interested in a generous spread of vibrant bluebonnets and other blooming flowers of various colors.

Like Walnut Creek? Then check out Pace Bend Park A group of friends bikes down the trails at Walnut Creek. The park offers a variety of activities, including hiking and biking trails, a basketball court, baseball fields and more.

B

iking and hiking may be two of the most favored outdoor hobbies among Austin residents. The city features no shortage of opportunities for pursuing either, and one of the best may well be located at the Walnut Creek Metropolitan Park.

Situated near the northernmost end of North Lamar Boulevard, Walnut Creek boasts a wide range of winding trails and a healthy number of park facilities that make it an attractive destination for most anyone interested in a day at the park.

Families are a constant sight near the park’s main parking area, where visitors will find plenty of picnic tables set up near a welcoming playground. A basketball court is also situated nearby, and next to that one can find a number of baseball fields. The fields feature electronic scoreboards that enable the convenient keeping of score during competitive play, but they are open to the public as well, should visitors be in the mood for swinging a bat.

The park’s main attraction is the extensive number of trails that snake all throughout the land. Local cycling enthusiast Vytis Vardys considers himself a fan of the park after having ridden through it extensively.

“It’s a nice representation of the local terrain, and it was cut pretty creatively by some people who probably had a lot of experience in cutting trails,” Vardys said.

The trails, each of which are laid out in detail on the park’s official map, offer different experiences for cyclists who come with different goals in mind for their ride.

“There’s a big winding loop, a BMX loop; the BMX loop has an awesome section with a lot of jumps and steep stuff. It’s a lot of fun,” Vardys said.

Vardys explained the BMX trail is an example of a trail specialized enough to be most suited only for bikes intended for such a ride.

“BMX terrain has a lot of jumping and turning where smaller wheels are better, and that’s why you need a BMX bike for that kind of thing,” Vardys said.

Fellow Austin resident and frequent cyclist Zach Miller also rides the Walnut Creek trails regularly and calls the park “a great place for a ride.”

“You can just bike through those trails for hours,” Miller said.

Visitors looking for a more leisurely experience might choose to hike through the park instead. Walnut Creek boasts some welcoming terrain for the casual hiker, including dry

map courtesy of Travis County Parks

Those looking to visit a park for hiking and biking that doesn’t see quite as much traffic as Walnut Creek might venture out west to Pace Bend Park. Located near enough to Lake Travis that many visitors make the trek more for the easy access to the water than for the actual trails, Pace Bend tends to be sparsely traveled so long as you arrive before the afternoon or stay far enough removed from the lake itself. The terrain is hilly and doesn’t offer much in the way of variety, but if you’re looking for a peaceful environment for your next sojourn, Pace Bend may be the place to go.

Friday, April 11, 2014

LONGHORN LIFE

Page 9

FEATURES

“It was all a dream.” story by Kritika Kulshrestha photos by Silvana Di Ravenna

What you need to know about healthy sleeping Early birds or night owls

Melatonin, the hormone that makes you sleepy, is secreted when your body experiences low light exposure.

T

here is no one way to sleep correctly, as long as one gets a minimum of six hours of sleep during any 24-hour period of time, according to Patricia Carter, an associate professor in UT’s School of Nursing.

For the past 15 years, Carter’s research has focused on utilizing behavioral sleep medicine techniques to help people with sleep problems, especially insomnia, sleep better.

“I have worked with a number of different populations, ranging from college students and family caregivers to new mothers,” Carter said. “I work with anyone who has difficulty sleeping, who suffers sleep disruption and who has trouble falling asleep.”

A member of the American Academy of Sleep Medicine and the Sleep Research Society, Carter works with UT students to make them mindful of their sleep needs and their sleep quality.

“It’s important for them to sleep well,” Carter said.

“Not only for their long-term health needs, but also for

their immediate needs of being able to do well academically.”

Students have irregular sleep schedules, which are the primary cause of insomnia, Carter said. Having erratic sleep schedules confuses the brain and the body.

“They may sleep for 12 hours one day,” Carter said.

“The next day, they may not sleep at all.”

One of the things Carter does is help students create a schedule for themselves. She also advises them against using any form of stimulants in the second half of their day to help them stay awake.

“If you are going to use stimulants, then use them in the first half of the day,” Carter said. “If we consume these drinks in the second half of the day, since it will affect the body for at least eight hours after being consumed, it becomes difficult to fall asleep.”

Carter recommends relaxation procedures such as meditation and listening to comforting music to get the body ready for sleep. Calming the mind makes falling asleep easier.

“People are genetically predisposed to being night people or morning people,” Carter said. “It’s not a preference.”

Teenagers, between the ages of 14 and 20, experience a shift that makes them predisposed to staying up late into the night.

“It’s perfectly fine for them to study late at night and even into the early morning hours, as long as they are paying attention to their body cues,” Carter said.

“The major driving factor of whether you are sleepy is your circadian rhythm, and what drives your circadian rhythm is your body’s exposure to light.”

The circadian rhythm is a biological process driven by a circadian clock, which is an internal body clock that is influenced by various hormonal fluctuations. It is the circadian rhythm that determines sleep and wakefulness, Carter said.

“Circadian rhythm is driven by the hormonal balance of your melatonin,” Carter said. “Melatonin is the hormone that drives your circadian clock — your biological clock — and when melatonin is secreted, it makes you sleepy.”

Melatonin is in turn affected by light exposure.

“If you are awake early in the morning but you are sitting in a dark room, you are not going to be as fully alert or awake, because your melatonin is still going to be secreted since light exposure is low,” Carter said. “However, if you are studying with your laptop at 3 a.m., you

are getting bright light exposure, and thus melatonin will not be secreted, and so you are going to feel like you are much more awake when your body is really wanting to go to sleep.”

What students should refrain from doing an hour before going to bed is using cell phones or their laptops. Doing so will allow melatonin to be secreted, making them sleepy.

How much sleep enough sleep?

is

Two major processes occur during sleep — physiological repair and psychological repair, according to Carter.

“Your body is going to prioritize physiological repair under normal conditions,” Carter said. “There is repair of muscles, cells and organs, so if you are giving your body

is broken up into three twohour segments throughout the day. Eight hours of sleep allows for a good two-hour buffer over and above the minimum requirement.

“If you are sleeping say 20 minutes, 20 minutes, 20 minutes throughout the day, you are not allowing your body to go through the full cycle to get everything it needs from its sleep,” Carter said. “It would be like eating appetizers, but not getting the full meal. If you do need to break up your sleep time, aim for two four-hour blocks of sleep or one four-hour block and two two-hour blocks.”

Segmented sleep: A historical norm Award-winning author, historian and professor at Virginia Polytechnic Institute and State University Roger Ekirch said this form

“It’s perfectly fine for [students] to study late at night and even into the early morning hours, as long as they are paying attention to their body cues.”

- Patricia Carter, School of Nursing associate professor only two hours of sleep, it’s going to spend a majority of that time repairing the physiological components. With no time for psychological repair, we wake up being irritable, cranky and depressed.”

For avoiding the negative physiological consequences such as weight gain, blood pressure problems, depression, stress, irritability and anxiety, Carter recommends sleeping six hours in a day, regardless of whether the sixhour sleep is at one time or

of sleep, also known as segmented sleep or bimodal sleep, was a norm prior to the early 20th century.

“We sleep the way we do today because of the variety of changes that have occurred as a consequence of the Industrial Revolution,” Ekirch said. “One very important reason for this is the increasing prevalence during the 19th century of artificial lighting.”

Ekirch said another reason why people began aspiring

to consolidated, compressed sleep was because consolidated sleep seemed more attractive and more efficient for boosting productivity and profitability during the Industrial Revolution.

“What I do think is important, from a historical perspective, is that such segmented sleep is more natural,” Ekirch said. “It may be pre-Industrial, but it’s not abnormal.”

Need a sleep app?

For those who wish to adhere to the four-hour blocks of sleep pattern, Sleep Cycle, an iPhone app, allows users to have normal four-hour sleep cycles.

Founded in Sweden by developer Maciek Drejak, Sleep Cycle measures sleep cycles continuously and wakes the user in the lightest sleep cycle, thereby making it easier to get out of bed. Drejak’s vision is to develop a comprehensive app, which can help people with even more serious sleep problems like sleep apnea and sleepwalking, said Alexander Hallberg, customer representative at Sleep Cycle.

According to Hallberg, the app’s user base has grown over the three years since its development, and this year the company plans to release the fourth major iteration of the app.

“We are developing separate power-nap and heartrate apps,” Hallberg said.

“Going forward, we want to give the user a complete set of specialized apps to track his or her sleep.”

Page 10

LONGHORN LIFE

Friday, April 11, 2014

Gregory Gym has perks that please story by Shantanu Banerjee photo by Clara Patt

Y

our UT tuition pays for some perks exclusive to students at Gregory Gym through the Division of Recreational Sports, ranging from massages and personal training to trips and athletic classes, all at discounted rates.

According to Associate Director of RecSports Jennifer Speer, 91 percent of students participate in some aspect of RecSports, and an average of 10,000 people come to Gregory Gym on a daily basis.

“There aren’t a lot of areas that aren’t used,” Speer said. ”I think we often hear that students don’t realize everything we have.”

Well, Longhorn Life has put together a list of what

Gregory and RecSports has to offer that’s commonly overlooked.

Rentals Thinking of going camping? Rent everything you need from the gym — whether its tents and sleeping bags or propane stoves and lanterns, Gregory’s got it. If you’re going climbing, you can pick up climbing shoes and a crash mat, in case things go downhill.

For students who just need some cones, practice jerseys or basketballs, everything someone would need for a pick-up a game is located in the gym and can be checked out for over a week.

Texercise Adventure trips Trips like backpacking in Yosemite National Park in California to Whitewater rafting the Colorado can be purchased through RecSports Adventure Trips, a program that sets up trips around the country exclusively for UT students. Along with these extended travels, UT offers day and weekend trips as well, in places such as Lost Maples and Enchanted Rock state parks to introduce students to backpacking and rock climbing.

A Texercise pass for the spring allows semester-long access to a variety of classes at different times meant to fit into your schedule. A multitude of classes are offered daily, ranging from yoga, Zumba and kickboxing to Piloxing (Pilates and boxing) and body conditioning.

Classes start as early as 6:30 a.m. and go as late as 9 p.m., with at least 131 group classes available weekly.

Personal training Not only can you sign up for personal training bootcamps at Gregory, but you can sign up with a friend or even in groups if one-onone isn’t for you. Purchasing personal training sessions in groups also makes the sessions less costly per person.

If you or your friends are not enough motivation to get to where you want to be, a certified personal trainer can help you get there.

Massages One of the best healthy pick-me-ups at the end of the day or between classes is a massage. When booking online or on-site, you can choose between a chair or table massage and even add hot stones. Other add-ons include aroma therapy, deep tissue massage, a hot towel, as well as hand and foot treatments. If you don’t want to make the walk over to the gym, the massage therapist can come to you; you can set up one-hour mobile massages for the same rates as in-house.

A student swims in the indoor lap pool at Gregory Gym.

Rock wall You probably see it every time you walk into Gregory, but you might not have ever climbed it. The gym offers students day passes for bouldering — climbing without a harness — while also offering climbing classes in the evening. To advance to higher-level courses, such as

Rock 301, you have to successfully complete the prerequisite classes.

These suggestions gloss the surface of what RecSports and Gregory Gym itself has to offer students. Since not all students take full advantage of these perks, the more you use them the more you get your tuition’s worth.

If you don’t want to make the walk over to the gym, the massage therapist can come to you; you can set up onehour mobile massages for the same rates as in-house.

Friday, April 11, 2014

LONGHORN LIFE

Page 11

Apps aiming to improve your health

story by Priyanka Deshpande photo by Jenna VonHofe

A runner trains with the Nike+ Running app on her iPhone.

T

echnology today is often blamed for rendering people unfit and unhealthy. The general complaint is that people, old and young, increasingly

spend more time in front of screens — computer, television, smartphones — at the cost of being active through exercise and outdoor activities.

While this trend has been confirmed through numerous studies, and perhaps even our own experiences, it is important to remember that technology doesn’t have to be the bane of healthy living.

Technology can actually help; several smartphone apps aim to help people stay healthy.

While some apps provide general health tips and information, others are highly specific and aim to aid users in a particular part of fitness. These range

from sleep-cycle monitors, nutrition trackers and running trackers to workout routines, weight and calorie monitors, yoga and meditation aids — the list goes on.

Whatever the user’s fitness needs are, an app likely exists that helps him or her keep track of fitness and maintain health.

The iTunes App Store has a category called “Health and Fitness,” which catalogues apps that keep track of various aspects of health.

Under a list called “Health Living Essentials” are a set of apps that aid in keeping track of the training, eating and progress of individuals.

Among them are the popular Nike Training Club and Nike+Running apps, which

provide tools for recording running workouts and motivation to keep going by tracking the user’s progress alongside the user’s friends’.

“I use Nike’s running app and it’s made me keep track of my workouts,” said plan II senior Courtney Koepke. “[It’s] definitely a good app to have even if you’re just beginning to run.”

Other apps have unique niches and provide specialized information, such as UP Coffee, which tracks how a user’s coffee intake affects their sleep cycles, and SmokeFree, which helps smokers control their addictions and eventually quit.

While many apps are interactive in that they keep track of a user’s fitness prog-

ress, others are more medically oriented and provide information that can also be useful in maintaining health. Well-known apps of such type include WebMD and Low GI Diet Tracker, which helps users keep track of their dietary glycemic index throughout the day and can help maintain blood sugar levels.

Both types of apps can serve as useful tools in maintaining general health and fitness, and a simple search on an app store may reveal a treasure trove of apps specific to your health and fitness concerns.

“I have frequently used the MyFittnessPal app on my iPhone to maintain and keep track of my diet

On the Drag: Guadalupe St & 29th

and exercise routines,” said Morgan Hodge, a biomedical engineering sophomore.

Hodge notes that medically oriented apps have helped her make positive lifestyle changes, too. “I also used a few apps that helped me keep track of my water and sodium intake, and it made me realize that I consume too much sodium.”

Apps like these help those who need motivation to keep track of their progress, and they encourage those who want to seek positive, healthy change in their lives to do so by providing helpful tools and information.

Page 12

LONGHORN LIFE

Friday, April 11, 2014

Longhorn Commentary views from our writers

Yoga for beginners — a real stretch story by Jared Wynne photos by Darice Chavira

Jared Wynne during his first yoga class at the Texas Union on the UT campus.

P

ain. This was the first word that came to mind while imagining my upcoming yoga experience. All of the relaxing music and deep breathing exercises in the world couldn’t protect me from the agony I was sure to endure as my body was unnaturally contorted into a shape that better resembled a madman’s pretzel than that of the human body.

It was with this perspective of optimism that I set foot inside the room of my first yoga class. Already things had become more complicated than I had anticipated; learning about the need for a yoga mat and finding one had been its own small

trial. Carving out a bit of space in the crowded room was another.

Peter Fleury has been offering instruction for the University Yoga Club every week since 1985. He brings a calming voice to the proceedings, just as one might expect from an experienced yoga instructor. His words made a certain amount of sense, but only a certain amount.

“Yoga is a science of practices concerning different glands, instincts and mental aspects,” Fleury said.

This I understood. My instincts were telling me to flee while my legs were still capable of carrying me out and away. My mental aspects, each and every one of them, were convinced that I was but moments away from a snapped tendon here or a rolled ankle there. But something, perhaps a gland but more likely the responsibility I carried to write about what I was about to experience, kept me there as the class began.

Yoga is much like a roller coaster, albeit without all of the excitement. This isn’t to say that it’s boring; time slips by at a surprising rate when your legs have somehow found their way far above your head. It’s more that things begin at a slow and easy pace before eventually working their way up to a dramatic descent, one that carries you into the real meat of the experience. When you hear the pop in your back and hope with eyes flaring wide that it was the good kind of pop rather than the bad, you know that there is no turning back.

Fleury offers more wisdom: “Yoga is not a substitute for exercise.”

These words rang as true as any. Rarely have I been more thankful for what time I have spent in the gym than when I found myself clutching my ankles to pull up the legs bent back behind me as only my stomach remained touching the floor.

Through my regular exercise I was able to find in myself at least a modicum of confidence that my thighs would not be pried loose from their sockets by this strange new positioning.

“It’s a process for both the mind and the body,” Fleury said.

On this we agreed. As we progressed through various stretches and temporary alterations of the alignment of our backs, most of which were named for animals that no doubt would have been confused by what our writhing and pulling of taut muscles had to do with them, I found that my mind was being soothed even as my body was doing its best to make clear its displeasure. Had I unlocked the secret to yoga? Was I on the road to becoming a true yogi?

“People are self-conscious and think that they can’t do it, but none of that really matters,” Fleury said.

Perhaps he was right. I had thrown myself into the fire and emerged without any of the expected permanent damage. As we smoothly segued into a period of meditation and reflection, I had thought to consider my experience. Perhaps I would take stock of the conflicting pains in my limbs, measuring each of them to decide which would be the first to require medical attention.

Instead, I found myself retreating inward to find a place of calm. I would even go so far as to say that I felt more relaxed in those moments than I had at any prior point in my week. If only I had felt more confident in where to place my hands as part of my seated meditation pose. Perhaps then I would have been elevated to whichever plane of existence it is that only the most committed yoga practitioners are able to reach.

It was then that a bit of advice given to me by local yoga

“Yoga is a science of practices concerning different glands, instincts and mental aspects.”

- Peter Fleury, yoga instructor instructor Joshua Wise seemed most pertinent.

“Yoga isn’t about being strong or flexible,” Wise said. “It’s about being present.”

Wise had admitted that walking into a yoga class for the first time could be intimidating for newcomers, but reminded me that “my teacher had been there, too.”

Of course, my teacher on this day had since studied the practice while nestled deep in the Himalayas. But still, if one were to go far enough back into his past, he would once have been in my position. Perhaps he too had been caught unaware by the need for a yoga mat.

It dawned on me as our session was drawn to a close that yoga didn’t need to be scary or intimidating. It is a method for relaxing the mind and bettering the body, and if you give it a chance, you may just find that it can succeed in both respects.

“Relax, laugh, breathe and have fun,” Fleury said.

These may have been the most important words he spoke all day.

Friday, April 11, 2014

LONGHORN LIFE

Page 13

Page 12

LONGHORN LIFE

Friday, April 11, 2014

Longhorn Commentary views from our writers

Yoga for beginners — a real stretch story by Jared Wynne photos by Darice Chavira

Jared Wynne during his first yoga class at the Texas Union on the UT campus.

P

ain. This was the first word that came to mind while imagining my upcoming yoga experience. All of the relaxing music and deep breathing exercises in the world couldn’t protect me from the agony I was sure to endure as my body was unnaturally contorted into a shape that better resembled a madman’s pretzel than that of the human body.

It was with this perspective of optimism that I set foot inside the room of my first yoga class. Already things had become more complicated than I had anticipated; learning about the need for a yoga mat and finding one had been its own small

trial. Carving out a bit of space in the crowded room was another.

Peter Fleury has been offering instruction for the University Yoga Club every week since 1985. He brings a calming voice to the proceedings, just as one might expect from an experienced yoga instructor. His words made a certain amount of sense, but only a certain amount.

“Yoga is a science of practices concerning different glands, instincts and mental aspects,” Fleury said.

This I understood. My instincts were telling me to flee while my legs were still capable of carrying me out and away. My mental aspects, each and every one of them, were convinced that I was but moments away from a snapped tendon here or a rolled ankle there. But something, perhaps a gland but more likely the responsibility I carried to write about what I was about to experience, kept me there as the class began.

Yoga is much like a roller coaster, albeit without all of the excitement. This isn’t to say that it’s boring; time slips by at a surprising rate when your legs have somehow found their way far above your head. It’s more that things begin at a slow and easy pace before eventually working their way up to a dramatic descent, one that carries you into the real meat of the experience. When you hear the pop in your back and hope with eyes flaring wide that it was the good kind of pop rather than the bad, you know that there is no turning back.

Fleury offers more wisdom: “Yoga is not a substitute for exercise.”

These words rang as true as any. Rarely have I been more thankful for what time I have spent in the gym than when I found myself clutching my ankles to pull up the legs bent back behind me as only my stomach remained touching the floor.

Through my regular exercise I was able to find in myself at least a modicum of confidence that my thighs would not be pried loose from their sockets by this strange new positioning.

“It’s a process for both the mind and the body,” Fleury said.

On this we agreed. As we progressed through various stretches and temporary alterations of the alignment of our backs, most of which were named for animals that no doubt would have been confused by what our writhing and pulling of taut muscles had to do with them, I found that my mind was being soothed even as my body was doing its best to make clear its displeasure. Had I unlocked the secret to yoga? Was I on the road to becoming a true yogi?

“People are self-conscious and think that they can’t do it, but none of that really matters,” Fleury said.

Perhaps he was right. I had thrown myself into the fire and emerged without any of the expected permanent damage. As we smoothly segued into a period of meditation and reflection, I had thought to consider my experience. Perhaps I would take stock of the conflicting pains in my limbs, measuring each of them to decide which would be the first to require medical attention.

Instead, I found myself retreating inward to find a place of calm. I would even go so far as to say that I felt more relaxed in those moments than I had at any prior point in my week. If only I had felt more confident in where to place my hands as part of my seated meditation pose. Perhaps then I would have been elevated to whichever plane of existence it is that only the most committed yoga practitioners are able to reach.

It was then that a bit of advice given to me by local yoga

“Yoga is a science of practices concerning different glands, instincts and mental aspects.”

- Peter Fleury, yoga instructor instructor Joshua Wise seemed most pertinent.

“Yoga isn’t about being strong or flexible,” Wise said. “It’s about being present.”

Wise had admitted that walking into a yoga class for the first time could be intimidating for newcomers, but reminded me that “my teacher had been there, too.”

Of course, my teacher on this day had since studied the practice while nestled deep in the Himalayas. But still, if one were to go far enough back into his past, he would once have been in my position. Perhaps he too had been caught unaware by the need for a yoga mat.

It dawned on me as our session was drawn to a close that yoga didn’t need to be scary or intimidating. It is a method for relaxing the mind and bettering the body, and if you give it a chance, you may just find that it can succeed in both respects.

“Relax, laugh, breathe and have fun,” Fleury said.

These may have been the most important words he spoke all day.

Friday, April 11, 2014

LONGHORN LIFE

Page 13

Page 14

LONGHORN LIFE

IMPACT

Friday, April 11, 2014

getting involved on campus

Getting dirty at the Concho Garden story by Samantha Meyer photos by Elizabeth de Regt

E

veryone agrees that healthy food is fresh food, but for many college students, fresh veggies and herbs just don’t mesh with the dining hall diet.

Fortunately, just a few minutes from campus, the Campus Environmental Center has created the Concho Community Garden, a garden where students can grow their own fruits, vegetables, flowers and herbs.

“Plot owners and volunteers not only plant veggies, they also plant herbs and ornamentals,” Sahonara Gonzalez, the director of the Concho Community Garden said. “Currently the veggies in season are cucumbers, squash, tomatoes, peppers, some greens, etc. Soon we will be able to plant some of the hotter-season crops like okra, watermelon and cantaloupe.”

Students have the opportunity to purchase their own plot and can grow their choice of plants. They get to keep anything that they grow.

than tasting the fruits of your labor. After seeing a little plant go from seed to fruit, one can’t help but grow closer to their food.”

Aside from being a gardening outlet for UT students, the Concho Garden also reaches out to the next generation of Longhorns to teach them about growing food.

“My favorite part [of working at the garden] is Little Gardeners, which we do every Friday morning, where we have kids from the elementary school come and learn about plants, and they have their own plot that they come and work on together,” Melissa Meyer, outreach coordinator for the garden, said. “It’s just really sweet and super rewarding to see them enjoy the garden.”

The Concho Community Garden is run entirely by student volunteers who maintain their own plots and help with the maintenance of the garden as a whole.

“I think it’s a great service opportunity for people in organizations that require ser-

“I was able to see and put in all the work it takes to grow food. I have seen how at the mercy food-growers are to the environment, and this has given me a greater appreciation for farmers who grow food organically.”

- Sahonara Gonzalez, director of Concho Community Garden “My favorite part of working at Concho is harvest time,” Gonzalez said. “There is nothing more delicious

vice hours, or just for people that want to do service on their own,” Meyer said. “They can come to any of our work-

APO members Adam King, Yadiri Montoya, Nancy Cifuentes and Caroline Mendelsohn replace gravel in the Concho Community Garden’s native vegetation section while others paint the new picnic tables and set up the new area for composting. days and just start working.

We always need help there.

They can buy a plot or their organization can buy a plot if they’re interested in that.

Those are super inexpensive.

I think they’re like $15 to $20, and you get your own plot to grow your own stuff. We might have some open right now, but if we don’t there’s a waitlist and you’ll get one eventually. Or you can just come out to the CEC meetings to learn a little bit more about it.”

Gardening has changed the way some of the garden’s tenants feel about the food

they eat.

“Working at the garden has definitely changed the way I think about food,” Gonzalez said. “I was able to see and put in all the work it takes to grow food. I have seen how at the mercy foodgrowers are to the environment, and this has given me a greater appreciation for farmers who grow food organically. My food choices have also changed. I now eat more food from the garden and make a choice to buy more organic food despite the cost.”

According to students

who frequent the garden, new volunteers will be welcomed with open arms, and no gardening experience is required to help out at the Concho Community Garden.

“If you want to grow your food and check out the garden, I would recommend it,” Chris Tran, who owns his own plot at the garden, said. “Even if you think you don’t have a green thumb, you’ll have lots of help while you’re doing it. For me, the community garden is not really about having that much food. It’s about going out

and spending time outside and working on something that you can pick out of the ground and feel happy later, while you’re hanging out with friends and enjoying the outdoors.”

Concho Community Garden Workdays are Thursdays 5 p.m. to 7 p.m. and Sundays 9 a.m. to 12 p.m. For more information, check out the garden’s Facebook page at https://www.facebook.com/ utconchocg.

Friday, April 11, 2014

LONGHORN LIFE

Page 15

Jog with a dog for Austin Pets Alive! story by Samantha Meyer photos by Hannah Vickers

I

t’s hard to have a pet in college — most apartment complexes don’t allow it, and busy schedules make having a furry friend nearly impossible. Luckily there’s a way to get a fix of animal love without ticking off your landlord: Austin Pets Alive!’s RuffTail Runners program. Students that participate in RuffTail Runners check out a friendly canine from the shelter and run with them around Town Lake before bringing their new friend back to the shelter where they wait to be adopted into a forever home. “[The dogs] will watch you as you walk up to their cage, and once they realize you are taking them out, their ears perk up, their tongue sticks

out and their tail starts wagging,” RuffTail Runner Caroline Robertson said. “It’s their way of saying, ‘Hi! Let’s go on an adventure!’ and I love every minute of it. I always wanted a dog growing up, but we never got one. I knew this would give me a chance to see what all goes into taking care of a dog. I know I will probably end up falling in love with a dog and adopting him once I graduate.”

RuffTail Runners helps the shelter dogs in many ways.

Oftentimes there is a very visible difference before and after a dog is taken out on the trail.

“My favorite part is just seeing the difference jogging the dog makes; how different

the animal acts in the cage compared to when they’re on the trail,” Helena Wayt, Longhorn Pets Alive president, said. “A lot of times they’re really hyper and really scary-looking in the cage; they’re really anxious. But on the trail most of them become model dogs. They really calm down. You can see they’re really enjoying it, and they’re no longer anxious. So it’s really rewarding.”

Students looking for a way to make their evening run a little more enjoyable can try RuffTail Runners for a blend of fitness and service.

DOGS continues on page 19

“When I’m running with also runners in need of dogs, “It’s one of the easier and a dog, I’m not really think- so RuffTail Runners is a great more fun ways to volunteer,” ing about how I’m running; way to get the dogs out for Wayt said. “Sometimes you I’m just concentrating on potential adopters to see,” have to get in a groove of volthe dog,” Wayt said. “I’m not Robertson said. unteering there because it’s thinking that I’m tired. I’m Many members of Long- so chaotic and so hectic, but not thinking about how far horn Pets Alive, a student when you check a dog out I’ve gone. I’m just watching organization that facilitates and go on the trail its really the dog and making sure UT students volunteering at enjoyable. So we encourage they’re behaving. It’s a good Austin Pets Alive!, have par- people to try the program.” way to keep your mind off ticipated in the RuffTail Runwhat you’re doing and just ners program. really enjoy running.”

“Our officers have all done RuffTail Runners started it,” Wayt said. “Everyone when a running club in Aus- has those moments where tin partnered with Austin they’re really into working Pets Alive! to provide a fun out and really want to do it.” opportunity for runners and RuffTail Runners is an ophelp out the friendly canines portunity for students to get at the shelter. in some exercise while help“There are lots of other ing Austin’s animal commurunners with their dogs and nity.

Anna Montemayor, a RuffTail runner, takes a local shelter dog named Mamma Bear on a walk outside for some fresh air.

Page 16

LONGHORN LIFE

MAKING CENTS

Friday, April 11, 2014

doing more for less

Organic eating on a student budget story by Shantanu Banerjee photos by Joe Capraro

Wheatsville Food Co-op offers local, organic food and produce, and is located within walking distance from UT.

C

onsumer demand for organic products has grown, with sales valued at $35 billion in 2013 according to a press release by the U.S. Department of Agriculture. Unfortunately, students don’t always have the budget set aside to pay extra for all-organic products, many either without a job or working part-time.

Just because the product you buy is not from Whole Foods or the farmer’s market doesn’t make it any less organic than products you can pick up at your local HEB or Randall’s. One effective rule of thumb is seeking out the USDA seal that certifies a product as organic.

You can find the USDA seal on a multitude of products, and regardless of what store it is from the provider has to pass the same federal stan-

dards.

If you can only buy a limited amount of organics, Whole Foods recommends purchasing based off what you use the most. In many cases this is milk, grains and eggs. For those who have never experienced it firsthand, try not to shop while you’re hungry. According to the University of Michigan, shopping on an empty stomach can make you more prone to impulsive purchases, which may not always be healthy.

“I have to learn how to prioritize my purchases,” biomedical engineering senior Julie Dorland said. “For example, bread and milk I might buy organic, but I might not be as concerned about ice cream being organic or locally sourced.”

When it comes to healthy sources of protein, buying

organic meat such as grassfed beef or free-roam chicken isn’t always the cheapest option, not to mention the hassle of cleaning and preparation. One way to get the protein you need and save time cooking is using tofu.

In fact, in January the USDA even authorized schools to start replacing meat in the school cafeteria with tofu.

Other alternative sources of protein the department suggests are beans, nuts, dairy products and eggs.

The range of affordable substitutes is vast, ranging from soy-based sausage links to veggie burgers and falafel.

When trying to decide between several organic products, decide by unit pricing.

Stores such as HEB offer unit pricing, which tells you how much you are paying per a unit of measurement, such as ounces, so you can

get the biggest bang for your buck.

Once you have your organic products, be sure to actually eat them. According to a USDA-funded study, the average family throws out as much as 14 percent of their food; this amounts to almost $600 annually — pocket money most people would like to keep in their wallets. One way to cut down on what you throw away is washing your fruits and vegetables as soon as you get home, so they are readily available to eat. Another step you can take is buying food in smaller quantities instead of making those giant trips to the store or making a list of what needs to be eaten first.

Finally, for those of you living on on-campus meal plans, there is hope. Out-

“I have to learn how to prioritize my purchases. For example, bread and milk I might buy organic, but I might not be as concerned about ice cream being organic or locally sourced.”

- Julie Dorland, biomedical engineering senior side of the universal salad bar and yogurt options, venture out to try the stir-fry the dining halls offer that are heavy on vegetables and tofu. Get the chicken only if it is grilled instead of fried, or request egg whites for your omelet in the morning instead of just egg. An oncampus dietitian can also offer further guidance on eating healthy and organic on campus; the appointments are free of charge for UT students.

In the end, whether you are on- or off-campus, eating both healthily and organic on a limited budget is a challenge. It’s by taking those small steps, like deciding on the tofu over the chicken, which will make the difference for your wallet and personal health.

HEB offers USDA certified-organic produce that is just as organic as the organic produce that ‘s available at Whole Foods and farmer’s markets.

Friday, April 11, 2014

LONGHORN LIFE

A FREE FILM SCREENING

L IFE PI

Page 17

What is happiness?

School, life, work, and extracurriculars can take a lot out of you. Feeling low in college is normal but happiness is always within reach. Let the doctor help.

Free Consultations

in 3D

WINNER OF 4 ACADEMY AWARDS

INCLUDING BEST DIRECTOR ANG LEE Saturday, April 12, 2014 at 1:30 pm Galaxy Highland 10 Theatre Seats are limited so claim your ticket ASAP!

MUST register and bring ticket from: http://SpotlightTaiwan.eventbrite.com/ Organized by the Department of Asian Studies

Spotlight Taiwan 台灣光點Austin

Dr. Robin Tyre•Botanical•Neutriceuticals•Hypnosis

(512) 709-6741 • 11615 Angus Rd. Ste 104H • Austin, TX 78759

From Health and Well-Being Adviser Dr. Robin Tyre: To all of the students at The University of Texas, the message I want to give you is that you may be learning a profession, or something towards your career, but there’s more to being successful. A Degree doesn’t guarantee you success, it’s just a start.

True health is a balance of physical, bio-chemical, mental, emotional, and spiritual aspects.

Physical Health/Fitness

Physical health and fitness can be achieved through a program that balances endurance, flexibility, speed and power.

Endurance is listed first, because it increases the strength of the heart and thus its capacity to pump the blood that takes nourishment to the other organs of the body. As an added benefit, endurance training burns fat which leads to a leaner and healthier body.

Flexibility is achieved through stretching.

Speed and power are developed through vigorous exercises like weightlifting or sprinting.

Bio-chemical Health

Bio-chemical health refers to nutrient absorption and toxin elimination. Eight of the top ten causes of death in the United States are related to nutrition. The nutrients in our food become the building blocks for the repair and replacement of all of the cells of our bodies.

If we don’t use good building blocks, we can’t build good cells. Without healthy cells we cannot build healthy bodies.

Nutrient absorption requires good digestion. Digestion can be improved by using digestive enzyme supplements and combining foods that digest at the same rate. If you can’t absorb it, you can’t use it.

Elimination of toxins usually follows when a wholesome natural diet is consumed. Additionally, two quarts of purified water each day helps to prime the elimination system.

Mental Health

Mental health can be defined as a feeling of inner peace with control of mental faculties.

A person will experience inner peace to the extent that he feels that he is in control of his circumstances. Goal setting and daily planning sessions will help to organize what we can control, and thus enhance our mental health.

Emotional Health

Emotional health can be defined as the ability to stay strong in spite of difficult circumstances. We will all experience setbacks in life. However, it is not what sets us back that is important but rather how we respond to it.

Page 18

LONGHORN LIFE

Friday, April 11, 2014

Let them eat juice: story by Mariana Munoz graphic by Karina Munguia

W

ith summer around the corner, many are looking into ways of slimming down, looking good and most importantly being healthy.

There are many options to choose from when it comes to weight loss methods, but lately, one of them has had the attention of many.

Juice cleansing consists of “fasting” — saying no to food and yes to natural fruit and vegetable juices in replacement of regular meals.

Nutrients are more rapidly absorbed in the body in liquid state, making “juicing” a quick and easy way to give your body a potent source,

according to the documentary “Fat, Sick & Nearly Dead.”

And it’s not about just drinking any kind of juice; the juice has to be all-natural. The bottled juice you find at stores has often been so processed that you don’t get much of the good stuff.

The micronutrients that are essential to our body are predominantly found in plant food, and the closer this food is to its natural state, the healthier it is, the documentary said.

Micronutrients bring a heap of benefits; they help build muscle, strengthen the immune system, prevent colds and maintain your overall health. Without

The benefits of juice cleanses

them, our cells are weakened and we are susceptible to numerous diseases.

Though, juicing is not for everyone. It takes determination to give up food for juice and many struggle at first.

“It’s definitely a challenge,” Jamie Scott, a sophomore English major, said. “I tried a 10-day juice cleanse but only made it to day three.

I missed food too much. I admire those who are able to make it through.”

The changes people notice during a juice cleanse sometimes give them the motivation to keep going. Many claim to be astonished by the amount of energy they had

and the clearer their thought process was during the fast, something they never noticed during their time with other foods.

“I first tried juice cleansing every other week about a year ago and have lost 23 pounds since,” said Christian Solis, a junior biology major.

“At first, it seemed impossible, going a week without food and purely juice. However, I noticed my mood change to a more positive one. I’ve never felt better in my life, and now I know it was definitely a change for the better.”

All-natural juice does have its downfalls, though. Unfortunately, fresh produce is more expensive than fast food, so juicing can put a strain on your wallet. However, there are some tips you can follow if you’re looking to try this out on a budget.

Do your research One way to save money is to compare which stores sell the products at the cheapest prices. Some leafy greens are cheaper than others and give you the same amount of micronutrients.

Plan your meals Have a variety of juices and balance the types of juices you’re consuming, so you get the variety you crave while getting all the vitamins you need. That way, you purchase small portions of different kinds of fruits and vegetables and are still able to make good amounts of juice.

Don’t go for fancy

You don’t need the world’s most expensive juicer to make some good juice. There are some juicers that sell for $30, and hand-me-downs are not such a bad idea either.

Plant your own Seeds are not expensive!

Don’t be afraid to start your own garden. It saves you money and even gives you a

new hobby.

If you would like to try a new way to clean your body, then juicing might be for you. As always, be sure to check with your doctor before you make a significant change in your diet. Happy juicing!

Friday, April 11, 2014

LONGHORN LIFE

Page 19

DOGS continues from page 15 “When I’m running with a dog, I’m not really thinking about how I’m running; I’m just concentrating on the dog,” Wayt said. “I’m not thinking that I’m tired. I’m not thinking about how far I’ve gone. I’m just watching the dog and making sure they’re behaving. It’s a good way to keep your mind off what you’re doing and just really enjoy running.”

RuffTail Runners started when Team Spiridon, a running club in Austin, partnered with Austin Pets Alive! to provide a fun opportunity for runners and to help out the friendly canines at the shelter.

“There are lots of other runners with their dogs and also runners in need of dogs, so RuffTail Runners is a great way to get the dogs out for

“When I’m running with the dog, I’m not really thinking about how I’m running; I’m just concentrating on the dog. ...It’s a good way to keep your mind off what you’re doing and just really enjoy running.”

- Helena Wayt, Longhorn Pets Alive president potential adopters to see,” Robertson said.

Many members of Longhorn Pets Alive, a student organization that facilitates UT students volunteering at Austin Pets Alive!, have participated in the RuffTail Runners program.

“Our officers have all done it,” Wayt said. “Everyone has those moments where they’re really into working out and really want to do it.”

RuffTail Runners is an op-

portunity for students to get in some exercise while helping Austin’s animal community.

“It’s one of the easier and more fun ways to volunteer,” Wayt said. “Sometimes you have to get in a groove of volunteering there because it’s so chaotic and so hectic, but when you check a dog out and go on the trail its really enjoyable.”

Dorian is one of the many shelter dogs who benefit from the Rufftail Runners volunteers. After running, the dogs appear visibly calmer, making them more adoptable.

SPACES FILLING FAST A P P LY T O D AY F O R FA L L 2 0 1 4

THE BLOCK WEST CAMPUS.COM 2501 Pearl St. Suite 101 • 512.472.2562

Page 20

LONGHORN LIFE

A message from our friends at Ozone: There are many ways to stay fit and in tune with the environment, but riding a bike is one of the most fun. It’s always a better ride when your bike glides smoothly through the streets and trails rather than clicking, scraping, or dragging like a wounded robot.

Even a well-tuned bike needs minor regular maintenance. Check the tire pressure: A tube that is in perfect condition still leaks some air from the valve. Chains and derailleurs need to be lubed and wiped weekly, more often if you’re riding in wet weather.

When a bicycle feels sluggish or makes noises, it’s a sign it could be doing better. Any good bicycle shop should offer free estimates for complete repair services.

Have fun, be safe, and keep the rubber side down!

— Vytis Vardys Ozone Owner and Bike Mechanic for 33 years

Ozone Bike Dept.

3202-C Guadalupe Street Austin, Texas 78705 Phone: (512) 302-1164 www.ozonebikes.com

Friday, April 11, 2014

• Individual leases • 6 locations 2-4 blocks from campus • Cable and internet included • 24 hour fitness facility Download our Free iPhone App

www.quartersoncampus.com 512-531-0123

Friday, April 11, 2014

LONGHORN LIFE

Page 21

Style Outside. Innovation Inside.

PRESIDIUM PRESIDIUMRE.COM

512.444.0010

OURCampus Page 22

LONGHORN LIFE

Friday, April 11, 2014

Celebrating the faculty and staff at The University of Texas at Austin

Expert Q&A with psychology Professor David Gilden

by Jared Wynne photos by Silvana Di Ravenna

of creating an exercise program, especially if you’re involved in long cardiovascular sessions for 45 minutes or an hour.

nection to rhythm. And you can tell there’s a link between rhythm and causation. It’s really primitive, but it has to be.

LL: And this is true for everyone?

DG: Everybody can appreciate music. There are some people who are tone deaf,

but they’re rare. Music is so pleasurable that people will pay to go to a concert and experience it.

LL: How do you think all of this translates to exercise?

DG: Exercise is just like dancing to music, but much more focused.

LL: Do you think there’s more to it than that?

Longhorn Life sat down with psychology Professor David Gilden to pick his brain about the relationship between music, the body and exercise.

Longhorn Life: What are the benefits of listening to music during exercise?

David Gilden: I asked 40 students in my class to answer that question and 35 said it just served as a distraction.

It’s not the music that’s important to them; it’s that distraction from the work. I think that accounts for a lot of it.

I was an exercise instructor and music is a big part

DG: It also feels good, which is a profound thing. Look at how music permeates our culture. I think what it really does is it allows us to experience rhythm. When you are moving with music you are experiencing a uniquely human thing.

Rhythm comes from our experience of causation in the environment. We feel linked to the environment by time scales just one or two seconds long. It’s like you offering an immediate response when I say something to you. If your response is too slow, we’ll lose our connection.

LL: Can you explain why it feels good?

DG: Animals learn causation through dopamine signals.

Things become connected to a sense of pleasure. Over time, that sort of neural chemistry created this con-

Professor David Gilden asked his class why they think people listen to music while exercising. He said most of them said it is because the music serves as a distraction from the workout.

Friday, April 11, 2014

LONGHORN LIFE

BEHIND THE SCENES at UNIVERSITY HEALTH SERVICES

by Priyanka Deshpande

W

ith more than 50,000 people on campus, at least one person is bound to be sick.

University Health Services is here to help.

UHS is responsible for providing a wide range of health services, including medical emergency treatment, immunizations, allergy shots,

dietician services, sports medicine, women’s health services and pathology laboratory testing. In addition, UHS’s Forty Acres Pharmacy fills individual prescriptions.

The Counseling and Mental Health Center provides mental-health counseling, educational seminars about mental health and activities and tools to help individuals

relax, de-stress and maintain good mental health.

“I use UHS for basically everything since appointments are only around $5,” international student and business junior Sarah Poletti said. “In my communications class, we talked about stress, and I learned that apparently the mental health center has this healing and de-stressing room, which I could definitely use.”

UHS manages several public health campaigns that permeate campus. The AlcoholEdu program and What’s Your Line campaign, which educate students about drinking alcohol and setting personal limits, are run by UHS, in addition to Sexual Violence Prevention Month and healthy sexuality seminars.

Many UHS services are geared specifically towards students, including various education programs, as well as counseling through

Page 23

the 24/7 Nurse Advice Line.

Certain services also cater to UT faculty and staff — travel immunizations, personal pharmacy prescriptions, flu shots, mental-health care and physical therapy sessions can all be taken care of at UHS. UHS provides services at a low cost. Walk-in appointments can cost less than $10, and for more involved medical examinations or procedures, UHS will accept a wide variety of insurance carriers.

“I use a lot at the UT health center, especially because it’s so cheap,” psychology and nutrition freshman Elise Chen said. “It’s good because, as a freshman, it’s hard to go off campus for doctor’s appointments. I got my flu shot there last semester.”

In addition to providing basic health services, UHS also provides the opportunity for students and faculty

to educate themselves on health matters and become more involved in the healthcare setting. UHS’s official student organization, the Student Health Advisory Council, serves as a liaison to voice student concerns to university healthcare providers. UHS offers several classes online and in-person, such as CPR, which studentorganization members can take together. The HealthyHorns Peer Educator Program trains students to teach other students about pertinent college health topics, such as nutrition, adequate sleep, stress, drugs and alcohol and healthy sexuality.

Students can also apply to volunteer at UHS to gain exposure to a clinical environment.

In February, the Student Health Advisory Council held an event, Bagels and Lox with Students and Docs, to help students learn more about services provided by

UHS. “The event definitely helped me learn more about what UHS does, and I even considered applying to SHAC,” Jason Pang, a psychology senior who attended the event, said. “The free food helped,” he laughed.

Several academic departments also host health-education seminars for faculty and staff. Departments can request specific sessions be presented to their professors, and special medical care that may be needed for personnel in a specific field can also be addressed by UHS. With all of the services provided by UHS, it is no wonder that, as proudly proclaimed on the UHS website, UT’s health services division ranked fourth in the nation for best college health care centers in a survey conducted by The Princeton Review.

He’s more than your son. He’s everything. And that’s why, at Lincoln Financial, we do everything we do to help you take charge of your life, plan for the future and protect the ones you love. Let’s get started.

To run your personalized retirement analysis or to have a one-on-one meeting with your local Retirement Consultant, contact Charles Davenport at 512-705-7023 or e-mail him at Charles.Davenport@lfg.com.

‘the world weighs 15.4 lbs’ life

income

retirement

group benefits

advice

LCN1310-2085841 Lincoln Financial Group is the marketing name for Lincoln National Corporation and insurance company affiliates, including The Lincoln National Life Insurance Company, Fort Wayne, IN, and in New York, Lincoln Life & Annuity Company of New York, Syracuse, NY. Variable products distributed by broker/dealer-affiliate Lincoln Financial Distributors, Inc., Radnor, PA. Securities and investment advisory services offered through other affiliates. © 2013 Lincoln National Corporation

Page 24

LONGHORN LIFE

Friday, April 11, 2014