The Perfect Body—Get it NOW!

Now you’re expecting me to list all the healthy tips and tricks that will promise a skinnier, firmer, flatter you by Spring Break. Ha! I tricked you. No, I will not be offering any weight loss, fitness, nutrition, or diet advice in this blog. But I hooked you with that title, didn’t I?

The perfect body. I hate that word, perfect. I hate how easily it gets paired with the word body. In our culture, a perfect body is one without flaw. And that typically means airbrushed to death and petite with curves, but only in certain places (tits- and ass-type places).

Striving for our perfect body ideal turns beautiful people into calorie-counting, self-doubting dieters: “Oh, I couldn’t possibly eat that…it’ll go straight to my thighs!”

It drives us to passively insult our bodies by extoling others: “You’re so lucky; I don’t have the figure to pull off that outfit!”

It teaches women (and men[1]) to fear their weight and hide their softer sides and to look in the mirror with disgust and shame. It teaches men that women should be flat-bellied, big-breasted, and hairless below the eyebrows. And it robbed me of all that precious time I wasted in my teens and twenties thinking my thighs were too fat for skinny jeans and my stomach too soft for a bikini.

But our perfect body ideal is not universal. A year ago, I wrote a blog post (So Cosmo Says You’re Fat….) about how women are more than their bodies, even though our media tries to convince us otherwise. I talked about my life in Ghana, West Africa, where women have a totally different take on the perfect body. My co-workers often complimented me with “Have you put on weight? You look so nice and fat today.” And my Ghanaian friend, Freda, expressed envy at my cellulite.

Well, last summer, Freda moved to New Jersey with her husband. She no longer says “nice and fat.” Now she thinks she’s too fat, and we all know that fat = bad. In under a year, Freda traded in the round-hipped, soft-bellied Ghanaian ideal and joined the ranks of self-doubting dieters. But Freda is not alone.

I recently finished Dr. Cynthia Bulik’s (head of UNC’s Center of Excellence for Eating Disorders) book Crave for a class I am taking. The book focuses on binge eating disorder and touches on our society’s destructive impact on body image. Dr. Bulik writes about how women compare themselves to the perfect bodies of models and celebrities, and how striving for the perfect body leads many women to disordered eating and self-loathing. There it is. The Perfect Body. Ugh!

What makes this so-called perfect body perfect? Who decided that perfect equals smooth and skinny? Not my friend, Freda. Not the women in Ghana who call each other “nice and fat.” And definitely not me. I think Dr. Bulik would agree that assigning the word perfect to the superskinny-spray-tanned magazine bodies only reinforces the ridiculous ideal that we fight so hard to change.Those bodies are only perfect because we keep calling them perfect. And that needs to change.

Assuring women that they don’t need to strive for the perfect body is not enough. We have to redefine what perfect means.

So then, what is a perfect body?

I’m gonna whip out my BA in Classics for a minute and lay some etymology on you (ah, Murphy Hall….always in my heart). Perfect comes from the Latin word perficere, meaning “to finish” or “to complete” and perfectus, the past participle of perficere, translates “having been completed.” Therefore, a perfect body would be a “finished” or “completed” body. A completed body.

This reminds me of how new parents welcome their fresh-from-the-womb infants, counting fingers and toes, as they take in all the parts of their new baby. Ten fingers, ten toes, two eyes and one nose. In reality, this is not quality control, folks—I don’t know any parents that would hand their baby back if missing a toe or sporting an extra finger. Rather, they are surveying this fully-formed, completed human being that began a mere 9 months ago as an idea, a kiss, a collection of cells. Just taking it all in. This complete little human being.

Can you imagine critiquing a little infant the way many of us pick at our own bodies?

Last year, I wrote about how we are more than our bodies. But, the truth is, our bodies are still a big part of who we are. They are a part of what completes us. And how we feel about our bodies, how we treat our bodies, reflects how we feel about ourselves.

So, I guess I didn’t trick you, after all. Since the day I was born, when my parents held me that very first time and explored all my little fingers and toes, my body has been complete. It is already perfect.

And so is yours.

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More on Dr. Bulik and the UNC Center of Excellence for Eating Disorders here.

Awesome body image resources:

http://www.about-face.org/

http://everydayfeminism.com/tag/health-beauty/

http://danceswithfat.wordpress.com/blog/

A more clinical perspective: http://www.goodtherapy.org/therapy-for-body-image.html

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[1] Men: I cringe every time I hear you talk about your own body shame. I don’t mean to leave you out of this conversation. I have focused on women for this blog, because I am a gal, and I am speaking from my own experience. However, I do understand that the Perfect Body ideal affects ya’ll too, and I welcome your comments!

It’s National Eating Disorders Awareness Week!

In case you haven’t heard, it’s National Eating Disorders Awareness Week and there are some awesome events going on to raise awareness here at UNC!

First, a little information on eating disorders from the National Eating Disorders Association (NEDA): In the United States, approximately 20 million women and 10 million men suffer from an eating disorder at some time in their life, including anorexia nervosa, bulimia nervosa, binge eating disorder, or an eating disorder not otherwise specified (EDNOS). Many others struggle with disordered eating behavior/attitudes and body dissatisfaction. The emotional and physical consequences of eating disorders are wide-ranging and can include social isolation, depression, muscle wasting, bone loss, and even cardiac failure and death. In fact, anorexia nervosa has the highest mortality rate of any psychiatric disorder.

If you or someone you know has an eating disorder, there’s help! For more information about eating disorder signs and symptoms and how to help someone dealing with an eating disorder, visit the NEDA website. If you are struggling with food, exercise, and/or body image issues, please visit UNC’s Counseling and Psychological Services at Campus Health for a walk-in appointment 9-12 and 1-4 Monday through Friday. For general healthy eating questions and advice, you can make an appointment with the Nutrition Education Consultant at Student Wellness at 919-966-3658. For those with medical conditions and/or eating disorders, you can schedule an appointment with a Registered Dietitian at 919-966-2281.

So, what’s happening this week? These fun events will increase your knowledge and awareness of eating disorders, promote a healthy view of food and activity, support positive body image, and raise much-need funds for eating disorders research. Come to any and all events – your name will be entered into a prize raffle for each event you attend. Visit the UNC Center of Excellence for Eating Disorders Facebook page for more information on all of these events.

 Monday

• Eating Disorders Myth Busters, 11:30am-1pm, Lenoir
• Eating for Exercise, 5:30-7pm, SRC
• Benefits for Eating Disorders Research, Sweet Frog, all day; Clothes Hound, 6-9pm & party at 7pm

Tuesday

• Eating Disorders Myth Busters, 11:30am-1pm, Rams Head

Wednesday

• Information and Research Fair, 11am-1pm, The Pit
• Hip Hop Master Class with Joseph Nontanovan, 6:30-7:45pm, SRC
  Come celebrate your body at a FREE Hip Hop Dance class with renowned dancer and choreographer Joseph Nontanovan from Step Up! Every day your body allows you to walk, dance, breathe, and laugh – so celebrate that fact! Joseph’s hip-hop class will be about having fun and feeling good (not about burning calories or changing your shape). When you feel good about yourself, you project a confidence that makes you beautiful, so come to dance and appreciate all that your body can do!
• Free Film Screening: CHISEL, a CWS Peer Health Organization and the MRC are co-sponsoring a showing of Cover Girl Culture: Awakening the Media Generation, 8pm. Undergraduate Library Room 205. Come watch the film, enjoy free snacks, and participate in a discussion afterwards

Thursday

• Greek Groove, 7pm, Memorial Hall
  Greek Groove is a dance competition open to every Panhellenic chapter on campus, requiring each team to submit a dance of around 3 minutes.  This year’s event benefits NEDAwareness Week!

8 Quick Tips to Beat the Afternoon Slump

You know what it’s like: you wake up bright eyed and bushy tailed (kinda), head to your morning class, have lunch with friends, head home with every intention of getting some work done, and then. . . BAM!  Two o’clock hits and your eyelids are drooping and all you wanna do is take a nap.

You’re not alone!  It’s completely normal to feel tired in the afternoon.  Circadian rhythms, which affect your sleep patterns, may be to blame for the midday-slump.  In fact, your “sleep signals” peak at night and during the afternoon (right around 2pm!), which may explain why you want to grab an afternoon cat nap.  Other factors, like what you eat, hydration levels, and how much time you spend staring at a screen can also affect those tired eyes.

So what’s a busy college student to do?  Here are some quick tips to keep you going strong:

• Work out.  A midday trip to the gym may not only boost your productivity; it could ward off sleepiness, too. Stick to some light aerobic exercise before getting back to the books.
• Stretch it out.  A quick stretching session can provide a boost of energy.
• Move around.  A change of scenery may boost productivity, so do some work at a coffee shop.  Snag a table near a window for some natural light, which may keep you more alert.
• Sip some green tea. With less caffeine than a cup of coffee, a mug of green tea can give you that afternoon pick-me-up without keeping you up all night.
• Have a snack.  Not meal time yet? Have a healthy snack to help boost your energy level. Try an ounce of cheese, a handful of nuts, or another high-protein snack to keep alert.
• Switch tasks.  Working on the same project for five hours? Try tackling something else to stay stimulated and keep yourself fresh.
• Take a break.  Tired? Take five to do something besides work (like checking Facebook or calling a friend) to give your body and mind a break!
• Turn up the tunes.  Listening to your favorite music might help you focus and feel more energized.  Listen with headphones to really hone in on a task and side-step sleepiness.

Adapted from one of my favorite health blogs: greatist.com.  Check it out!

Healthy Heels Weekend 11/8 – 11/11

Happy Thursday! It’s Homecoming weekend here at UNC, so take some time to enjoy being a Tarheel. Here are some fun ways to take a break this weekend.

• Laughter is the best medicine, so go enjoy some comedy as two teams face off in the the DSI Improv Slam: Friday and Saturday at 7:30 pm at DSI Comedy Theater in Carrboro; $10 with Student ID

•  Celebrate Homecoming at the football game vs. Georgia Tech: 12:30 pm

• Impress your friends and family with your paddle tennis skills when you go home for Thanksgiving. Learn Paddle Tennis from the Pros and then watch an exhibition game featuring some paddle tennis pros, sponsored by Campus Rec: Sunday at 12 pm at the SRC Paddle Tennis Courts (on Skipper Bowles Dr. across from the Smith Center).

• Free Movies, need I say more? See The Bourne Legacy (Friday at 7 and midnight, Saturday at 9) and Ted (Friday at 9:30 and Saturday at 7) at the Union. Bring your ONE Card for free admission!

Ten Commandments for Managing Stress

As the semester continues it is so easy to get overwhelmed with mounting responsibilities: classwork, homework, tests, group work, projects, student organizations, jobs, friends, family, relationships, and the list goes on and on. In hustle and bustle of busy college life it seems impossible to take time to relax, even though stress management is an important skill to develop for your personal wellness. Isn’t important skill development what being a college student is all about?  Below is a list the stress experts at CWS put together for managing stress.

See if you can add a few to your daily routine!

1. Thou Shalt Organize Thyself.
   Take better control of the way you’re spending your time and energy so you can handle stress more effectively. Need help? Check out some time management strategies on our website.
2. Thou Shalt Control Thy Environment by controlling who and what is surrounding you.
   Do you have study buddies or are your friends always encouraging you to go out when you have work to do? Pay attention to how your friends influence your habits.  In this way, you can either get rid of stress or get support for yourself.
3. Thou Shalt Love Thyself by giving yourself positive feedback.
   Remember, you are a unique individual who is doing the best you can.
4. Thou Shalt Reward Thyself by planning leisure activities into your life.
   It really helps to have something to look forward to. Check out our Healthy Heels weekend blog post every Thursday for ways to relax on the weekend!
5. Thou Shalt Exercise Thy Body since your health and productivity depend upon your body’s ability to bring oxygen and food to its cells.
   Therefore, exercise your heart and lungs regularly, a minimum of three days per week for 15-30 minutes. This includes such activities as walking, jogging, cycling, swimming, aerobics, and more!
6. Thou Shalt Relax Thyself by taking your mind off your stress and concentrating on breathing and positive thoughts.
   Dreaming counts, along with meditation, progressive relaxation, exercise, listening to relaxing music, communicating with friends and loved ones, etc. Want to try something new? Check out our iTunes Relaxation Audio Files!
7. Thou Shalt Rest Thyself as regularly as possible.
   Sleep 7-8 hours a night. Take study breaks. There is only so much your mind can absorb at one time. It needs time to process and integrate information. A general rule of thumb: take a ten minute break every hour. Rest your eyes as well as your mind.
8. Thou Shalt be Aware of Thyself.
   Be aware of physical signs such as insomnia, headaches, anxiety, upset stomach, lack of concentration, colds/flu, excessive tiredness, etc. Listen to your body and give it the rest and care that it is asking for.
9. Thou Shalt Feed Thyself / Thou Shalt Not Poison Thy Body.
   Eat a balanced diet. Avoid high calorie foods that are high in fats and sugar. Don’t depend on drugs and/or alcohol. Caffeine will keep you awake, but it also makes it harder for some to concentrate. Be careful about drinking coffee in the afternoon it can lead to trouble sleeping. Remember, a twenty minute walk has been proven to be a better tranquilizer than some prescription drugs.
10. Enjoy Thyself.
    It has been shown that happier people tend to live longer, have less physical problems, and are more productive. Look for the humor in life when things don’t make sense. Remember, you are very special and deserve only the best treatment from yourself.

When you trying out some of the commandments for size, the following resources might be helpful!

• Campus Health
  • Academic Stress Help
  • Regular and Walk-in Counseling Appointments
  • Support Groups
  • Grief, Identity, Stress, Relationships, Living with Chronic Diseases
• Campus Rec
  • Yoga/Pilates classes
  • Fitness Orientation
  • Sessions with Personal Trainer
  • Intramurals
• UNC Career Services
  • Decide on a Major
  • Build your resume
  • Explore careers
• Financial Services
• International Student Services
• Learning Center
  • Study groups
  • Tutoring
  • Academic Counselors
  • Improve Reading
  • ADHD/LD Services
• Writing Center

Should you try yoga?

A little something about yoga.

Yoga is a general term that encompasses numerous physical postures and strengthening exercises (asanas), breathing techniques (pranayama), and meditation.  The practice originated in India, and has been around for more than 5,000 years.  Yoga is increasing in popularity in the United States, with an estimated 15 million practitioners in 2011.

You’ve probably heard about all the benefits of yoga, including increased flexibility and strength, improved posture and lung capacity, and relief of stress, anxiety, and depression.  Sounds pretty good, right?  But is all the hype really true?  After poking around a bit on Google and checking out a few reviews of the scientific research literature, my answer is. . . definitely maybe.

Definitely.

Most Western research on yoga has focused only on the physical benefits of the practice, finding benefits similar to those of moderate exercise.  Indeed, many of the reported physical benefits of yoga are hard to deny.  For example, more vigorous styles of yoga such as Ashtanga and power yoga are shown to improve endurance and muscle tone.  In one study, participants had up to 35% improvement in flexibility after only eight weeks of yoga.  Another review of yoga studies found that, compared to exercise interventions, yoga seemed to perform as good as or better than exercise in improving select health outcomes.  With increased flexibility, strength, and body awareness comes better posture and overall physical health.  As Martha Stewart would say, that’s a “good thing.”

Maybe.

In another review of the literature, of 35 trials addressing the effects of yoga on anxiety and stress, 25 reported a significant decrease in participants’ stress and/or anxiety symptoms when a yoga regimen was implemented.  However, many of the studies were limited by factors such as small sample size, lack of randomization and comparison groups, and insufficient quality and quantity of data. So, the existing research is far from conclusive.

What that means for you.

While research on the clinical impact of yoga is still building, it is not yet a proven stand-alone, curative treatment.  That said, yoga can still be a great addition to your regular exercise routine, offering many physical and mental benefits.  (See our previous blog posts on body mindfulness and stress management.)

Personally, I would encourage just about anyone to give yoga a try!  Just remember to listen to your body, make adjustments as necessary, and be sure to consult your doctor about any health concerns you’re having.  You can make an appointment at Campus Health Services by calling (919) 966-2281. If you’re new to yoga, taking a class with a friend can be a fun way to start up.  For more information on how to make exercise, including yoga, less intimidating, click here.

Where to go.

Here are some of my favorite places to practice yoga in Chapel Hill/Carrboro:

UNC Campus Recreation: http://campusrec.unc.edu/group-fitness-classes

Franklin Street Yoga Center: http://www.franklinstyoga.com/

Carrboro Yoga Company: http://carrboroyoga.com/

Triangle Yoga Shala: http://www.triangleyoga.com/

References.

Bussing, A. (2012). Effects of yoga on mental and physical health: A short summary of reviews. Evidence-Based Complementary and Alternative Medicine, 2012

Li, A. W., & Goldsmith, C. A. (2012). The effects of yoga on anxiety and stress. Alternative Medicine Review : A Journal of Clinical Therapeutic, 17(1), 21-35.

Ross, A., & Thomas, S. (2010). The health benefits of yoga and exercise: A review of comparison studies. The Journal of Alternative and Complementary Medicine, 16(1), 3-12.

Smith, J. A., Greer, T., Sheets, T., & Watson, S. (2011). Is there more to yoga than exercise? Alternative Therapies in Health and Medicine, 17(3), 22.

The Scoop on Protein Powder

Many students, especially those who are active, wonder if they should be taking a protein supplement, either because they want to build extra muscle or they just aren’t sure they get enough protein from regular food. So, should you join the masses (pun intended) and go buy a big jar of protein powder? Here are a few important points to consider:

Do they work?  They can definitely be a decent source of protein.  But, some powders can be used by your body more easily than others. For example, whey protein is generally easier for your body to use when compared to something like a soy or rice-based powder.

Are they safe? While most protein powders are probably safe, they are dietary supplements and aren’t regulated by the FDA, so there are no guarantees. However, many big-name brands are NSF certified, which means they’ve been checked by an independent source to make sure labeling is accurate and that the powder isn’t contaminated.

Is it worth it? Prices for protein powders are usually $1-$3 per serving, which could add up to $30-$90 per month. That can be hard on a college student’s wallet!

Do I really need it?  Most people that eat a normally will meet their protein needs without having to worry. For athletes and people on special diets, like vegetarians and vegans, a little more thought and planning might be necessary. But, it is definitely possible to get plenty of protein through everyday, “real” foods.

Can I get enough protein from food? Yes! Focus on including a serving or two of protein in each meal and/or snack. Try these ways to enjoy protein from real, quick and easy foods:

-       Add some grilled chicken or lean beef to a salad

-        Scramble an egg for breakfast

-        Freeze some Greek yogurt for a quick, protein-packed dessert

-        Drink a glass of milk at lunch or dinner

-        Replace some of the rice in your burrito with black beans

-        Spread 1-2 Tbsp of peanut butter on a piece of fruit

Sources

Rodriguez, N., DiMarco, N., Langley, S. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J  Am Diet Assoc, 2009:109:509-527.doi: 10.1016/j.jada.2009.01.005

http://www.acsm.org/docs/fit-society-page/2011springfspn_nutrition.pdf

http://www.fda.gov/Food/ResourcesForYou/Consumers/ucm109760.htm

http://www.nsf.org/

Get outside! Top 22 Spaces to Play “Near” UNC

“Wilderness is not a luxury but a necessity of the human spirit.” -Edward Abbey

Enjoying nature is an important part of staying healthy. Kids who are not exposed to the great outdoors have been proven to suffer from more depression and attention deficit disorder than their outdoorsy peers. I would guess the same is true for adults.

When was the last time you stepped outside for a walk in the woods, some fresh air, and natural vitamin D?

The woods and water can be an integral part of your UNC experience. The triangle region is full of outdoor spaces to camp, hike, run, and paddle.

As an outdoor enthusiast, these have been some of my favorite haunts during my time at UNC. A big thanks to my good friend, Nick, who helped compile this info.

Do you have suggestions for other spots? Additional info I should include about these? Pass along your thoughts in the comments.

Learn more about these spots – and then, go play outside!

Name of area	Activities available	Distance from UNC	Highlights
Battle Park	Hiking and Trail Running	On Campus	Located on the east side of campus and downhill from the Coker Arboretum. The park is named for Kemp Plummer Battle, president of UNC from 1876 to 1891. The park symbolizes the important connection between nature and art at UNC. Download a trail map.
Mason Farm Biological Reserve	Hiking and Trail Running	2 miles, 3 minutes	Located south east of the Botanical Gardens and Totten Center. A permit and a key card for the gate must be obtained from the Totten Center for $5. Bicycles or motorized vehicles, pets, and removal of wildlife are not allowed.
Bolin Creek & Sewell School Trails	Riding, Hiking, and Trail Running	7 miles; 15 minutes	Creek walks and fundraisers occur with the “Friends of Bolin Creek” group.  Check them out at http://bolincreek.org/blog/.
Duke Forest	Hiking, Trail Running, Fishing, Horseback riding, and Mountain biking	10 miles; 20 minutes	Duke Forest is used primarily for teaching and research laboratory but also included limited public recreation. Group activities must be approved in advance.
Occoneechee Mountain State Natural Area	Hiking, Trail Running, Fishing, and Picnicking	15 miles; 25 minutes	The Occoneechee Mountain summit is the highest point in Orange Country with 190 acres of land and nearly 3 miles of trails. No fees are charges for the use of this park’s facilities. However, visitors must be 18 years or older to register as campers.
William B. Umstead State Park	Boating, Fishing, Horseback Riding, Hiking, Trail Running, Camping, Picnicking, Cycling	20 miles; 25 minutes	There are shelters, campsites, canoes, and kayaks that can be reserved for a reasonable fee.
Grandfather Mountain State Park	Camping (backcountry and car) and Hiking	180 miles; 3 hrs, 15 minutes	Camping is allowed at 13 backpack camping sites along the trail system. Campers must leave their vehicles at the designated locations since no vehicle can be left overnight in the Grandfather Mountain attraction. Grandfather Mountain State Park offers more than 12 miles of trails. Most of these trails are challenging and therefore, hikers must use the trails’ ladder and cables in some of the steeper sections.There are no fees for hiking or camping permits, but hikers and campers must be able to produce a valid permit when on state park trails or campsites. To find out where to get a permit, visit: http://www.ncparks.gov/Visit/parks/grmo/permits.php
Eno River State Park	Hiking, Trail running, Camping, Fishing, and Canoeing	20 miles; 30 minutes	For facilities and fees: http://www.ncparks.gov/Visit/parks/enri/facilities.php. Reservations for camping are not required but recommended.
Haw River	Fishing, Canoeing, Swimming, Horseback riding, and Paddling	25 miles; 30 minutes	Haw River has recently made an impressive reversal from a heavily industrial polluted river to a home for a variety of wildlife.
Falls Lake State Recreation Area	Boating, Hiking, Camping, Picnicking,CommunityBuilding, Swimming, and Cycling	30 miles; 40 minutes	Entrance Fee: Car = $5/day; Bus or Van = $10/day Campsite Rentals: $18/day
Hanging Rock State Park	Boating, Fishing, Hiking, Picnicking, Camping, Swimming, and Climbing	100 miles; 2 hours	Rowboat/Canoe Rentals: $5 for the first hour and $3 for each additional hourCabin Rentals: Accommodates up to 6 people for $83/day; by reservation only and minimum two-night stay required. $14 per personCampsite Rentals: $18/daySwimming: $4/day
Uwharrie National Forest	Camping (backcountry and car), Off-road vehicle use, Boating, Hunting, and Fishing	105 miles; 2 hours	The Uwharrie National Forestwas purchased by the federal government in 1931 during the Great Depression and became popular after large gold discoveries in nearby mines. Badin Lake offers numerous recreation activities, including camping, hiking, fishing, boating, and hunting.
Stone Mountain State Park	Camping, Trails, Education and Events, Exhibits and Historic Sites, Fishing, Picnicking, and Rock Climbing	140 miles; 2.5 hours	Fishing (Special Catch and Release): $15/day per section. Campsite Rentals: $18/day
Roanoke River	Canoeing, Camping (platforms; reservation required), Hiking, Fishing, Hunting and Paddling	160 miles; 2.5 hours	Roanoke River Brochure
Grayson Highlands State Park	Camping, Hiking, Fishing, Boating, Hunting, and Horseback Trails	170 miles, 3 hours	Parking, admission, and boat launching fees. Cabin and Lodge fees. Bonus: wild ponies.
Wilson Creek	Hiking, Camping (backcountry and car), Backpacking, Kayaking, Canoeing, Mountain biking, Horseback Riding, Tubing, Swimming, and Fishing	190 miles; 3.5 hours	Wilson Creek was once used as summer hunting grounds for the Cherokee Indians. Now, it serves as a wilderness area for numerous activities and events. Trails in the Wilson Creek area are rugged.
Mt. Rogers, Virginia	Camping (backcountry and car), Fishing and Hunting, Hiking, Horseback Riding, Mountain Biking, and Scenic Driving	190 miles; 4 hours
Linville Gorge Wilderness	Hiking, Camping (back country), Climbing, Mountain Biking, and Fishing	200 miles; 3 hours and 45 minutes	Camping: A permit is required to camp overnight on Friday, Saturday, Sunday, and holidays between May 1st and October 31st with a 3 days and 2 nights maximum length of stay. To make reservations please call the Grandfather District Ranger at 828-652-4841 or 2144 to secure a permit.
Cape Hatteras National Seashore	Camping, Fishing, Swimming, Off-road vehicle use, Hunting, Shelling, Birding, Kayaking, Canoeing, Windsurfing, and Lighthouse tours	215 miles; 4 hours	Vehicles are permitted on ocean beaches from 6 am to 10 pm, May 1st to September 15th. A night driving permit is required between 10 pm and 6 am. Cape Hatteras Lighthouse Climbing Fees Adults: $7 Children under 12: $3.50 Windsurfing equipment is available for rent.
Middle Prong & Shining Rock	Hiking, and Camping (backcountry)	255 miles; 4 hours and 15 minutes	There are no developed campgrounds in the Middle Prong Wilderness and therefore, backcountry camping is allowed. No open fires are permitted.
Panthertown Valley	Hiking, Fishing, and Camping (backcountry)	275 miles; 4 hours	Panthertown Valley is great for hiking, as it features an array of threatened and endangered species and natural communities. Overnight camping and catch-and-release fishing are allowed in Panthertown, as long as regulations are followed to ensure the safety of the sensitive areas. Map available for $12
Great Smoky Mountains National Park	Camping (backcountry and car), Lodging, Hiking, Fishing, Picnicking, Wildlife viewing, and Auto touring	315 miles; 5 hours and 44 minutes	The Smokies have a very biological diverse environment from big animals like bears, deer and elk, to microscopic organisms. There are about 1,500 nears that live in the park. Download a copy of the Smokies Trip Planner.

How often do YOU clean your water bottle?

a stainless steel water bottle

If you drink out of a refillable water bottle, then you probably already know about its benefits. Reusable water bottles are a great way of helping the environment, and they also help you meet your daily water requirements. (Plus, I’m not sure if this is just me, but I have a really hard time opening disposable plastic water bottles. Almost every time I twist open the top, water pours all over the bottle and myself. Am I gripping the bottle too tightly, or do they just consistently overfill those water bottles? I digress.)

Finding exactly the right water bottle for you can be a process, but once you’ve got that sweet Goldilocks water bottle that’s “just right”– how often do you have to clean it?

Trans Health Talk

Trans folks are those whose gender identity, expression, or behavior is not traditionally associated with their birth sex. Some trans individuals experience gender identity as incongruent with their anatomical sex and may seek some degree of sex reassignment surgery or hormonal treatments. Others may pursue gender expression through external self-presentation and behavior. In honor of National GLBT Health Awareness Week (March 26^th-30th), I give you:

5 Things Trans Persons Should Discuss with their Healthcare Provider

(Compiled from info provided by the Gay and Lesbian Medical Association [GLMA] and the Centers for Disease Control [CDC])

Hormones

Hormone therapy may give desirable effects for those who are transitioning, but it also carries risks. Estrogen may cause blood clotting, high blood pressure, elevated blood sugar and water retention. Testosterone carries the associated risk of liver damage. Some trans persons bypass the health care system by using injectable silicone, often administered by non-medical persons, instead of injectable estrogen. Silicone used in this manner may actually migrate in the tissues and cause disfigurement years later. Hepatitis may also spread through the use of shared needles. The CDC recommends that hormone use be monitored by the patient and provider. Utilizing the health care system not only ensures safety in hormone therapy use, but also regulates the dosage of hormone use so that the desired effects can be obtained.

Cancer

Trans men who have not had surgical removal of the uterus, ovaries, or breasts are still at risk to develop cancer of these organs. Trans women are at risk, although low, for cancer of the prostate. Even if your gender identity or expression do not coincide with your internal reproductive organs, it is important not to neglect their health.

STDs and Safe Sex

Risky behaviors may be high among trans persons, according to multiple HIV/AIDS trans needs assessments. Behaviors that may put persons at risk for contracting an STI include having multiple sex partners and irregular barrier method contraceptive use. Trans folks also face stigma and discrimination, which exacerbates their STI/ HIV risk, since the stigma of a trans status is associated with lower self-esteem, increased likelihood of substance abuse and survival sex work in male-to-female trans individuals, and lessened likelihood of safe sex practices.

Alcohol and Tobacco

Due to the social isolation, unemployment and other factors affecting trans folks, feeling of depression and anxiety may lead to alcohol use. Alcohol combined with sex hormone administration increases the risk of liver damage, while risk of heart attack and stroke are increased in those who smoke tobacco and take estrogen or testosterone.

Fitness (Diet & Exercise)

Many trans folks work long hours in order to cover the medical costs of transitions, which insurance often does not cover. Exercise and proper nutrition are important however, especially prior to sex reassignment surgery as they will reduce a person’s operative risk and promote faster recovery.

Some people may be reluctant to share the details of any previous transitioning they have undergone when seeking a new health care provider. The GLMA suggests that trans folks share their medical and health history with their medical providers in order to allow their medical personnel to provide the best possible and most relevant care.

If you identify as trans, intersex or genderqueer and would like to connect with others that do or continue to have discussions relevant to trans health, check out the UNC Chapel Hill LGBTQ Center by stopping by their office in SASB North 3226, and attending their Trans Talk Tuesdays from 6:15-7:15pm at Open Eye in Carrboro on the 2nd and 4th Tuesday of every month.

The UNC Campus Health Services website also has a page specific to health related issues for trans folks. Check it out here.