My investigation began by doing my own research. Some blogs suggested detox diets, others ranted about the beauty of a gluten-free life. I was torn in so many directions! So I made an appointment with Toni Hartley, the fabulous UNC dietitian.

I explained to Toni that I wanted to work on a more balanced diet, healthier recipes, and a little weight loss. I also confessed that I can (and do) eat an entire pound of spaghetti in one sitting- and that can’t be good for my body. BUT much to my surprise- she tells me…

“Pasta isn’t bad, Helene– and ‘in moderation’ aren’t words to live by!”

Really? I can still be a carboholic and be healthy?

Here’s the thing– it’s all about balance and variety. I was shown the FDA’s food plate (see below) suggestion– and our meals should consist of half a plate of fruits and veggies, a quarter plate of grains, and a quarter plate of protein (this includes, meats, nuts, tofu, beans – yum!).

Image courtesy of http://www.choosemyplate.gov

If this is how we think of every meal – if we look at our plates and envision this simple separation of our foods- we can do it. We can balance!

My main problem was the fruits and veggies. I love cheese, I love meat, I love bread. So she gave me a list of fruits and veggies (I’ll admit I still don’t know what a turnip looks like), and told me that this is my new grocery list. And goodness- it was a long, long list. And I was terrified. How do I cook this stuff? How do I make myself want this stuff?

My list included: Carrots, Broccoli, Zucchini, Peppers, Spinach, Kale, Mushrooms, Hummus, Whole wheat wraps, Eggs, Turkey, Apples, Grapefruit, Bananas, Onions, Cheese, & Tuna (quite different from my original spaghetti & cheese grocery list)

Just having the foods in my refrigerator – and knowing they would eventually go bad if I didn’t eat them – really helped me jump start this new way of eating. Toni suggested beginning with just slight alterations to my meals. So maybe a handful of spinach in my omelette, an apple with lunch, and kale chips with dinner. And then the weirdest thing happened- my body started to want fruits and veggies with every meal. It became normal. This wasn’t an overnight process. It never is!

The plate picture is of course just a guideline. My meals still fluctuate, but I try to compensate later on in the day if i don’t get enough veggies at breakfast or something. I found that it was all about making it a conscious effort. I had to be proud of myself and proud of what I was putting into my body. That way, this new balance felt more like a reward and lifestyle change instead of the dreaded “diet”.

A vegetable/fruit based grocery list can definitely be intimidating –so here are the first couple of ideas Toni gave me:

Roasted veggies- http://www.tasteofhome.com/recipes/roasted-vegetable-medley Play around with what veggies you use! I use mostly zucchini, broccoli, carrots, mushrooms, peppers, and onions.

Kale chips- (A really tasty snack – and much better for you than potato chips)- Preheat oven to 350 degrees. Toss a couple handfuls of kale in olive oil until all leaves are lightly coated. Pour kale onto baking sheet. Season as you desire (I use just salt & pepper). Bake kale for 8-10 minutes or until crispy. **Keep an eye on them! They burn easily!** They should crunch in your mouth just like a regular ole chip.

For breakfast I usually chop up green and red pepper, onion, mushrooms, and spinach. I let the veggies sit in a little oil before pouring 2 beaten eggs on top! It’s the easiest (and tastiest) egg scramble.

Feel free to share recipes in the comments section. Ideas are always welcome

And remember- keep thinking about the words “balance and variety”. This is especially important for those with a meal plan. There are way more options, which can make the shift to healthier eating difficult. Knowing the options and keeping that plate guideline in mind may help new foods in the dining hall start to stand out and be desirable. Don’t expect to crave these foods immediately- like most things, it takes time. But if a carboholic-mac-and-cheese-lover can start to NEED broccoli, anyone can. 

If you don’t get this reference, it means you haven’t seen Dirty Dancing. Go watch it…immediately!

Borrowing from Patrick Swayze, “No one puts Binge Eating Disorder in the corner!”

Despite being the most prevalent eating disorder, binge eating disorder, or BED, has been referred to as the “red headed stepchild” or the “third wheel on the eating disorders wagon.” But this will all change in May 2013 when the American Psychiatric Association (APA) publishes the new edition of the Diagnostic and Statistical Manual,the DSM-5, the catalog of all psychiatric illnesses. Until this year, BED was included in the wastebasket category “eating disorders not otherwise specified.” It was placed there because the APA believed that further research was warranted before they could deem it a bona fide psychiatric disorder. Well, the research has flourished and BED will now have a home of its own in the DSM-5.

What is BED?

So pretty much everyone knows about anorexia nervosa (low body weight, fear of weight gain) and bulimia nervosa (binge eating and purging behavior), but BED often gets short shrift. The definition of binge eating is eating an unusually large amount of food in a discrete period of time and feeling out of control. It is the critical component of feeling out of control that differentiates a binge from just overeating. Moreover, people with BED feel distressed by their binge eating. Unlike those with bulimia nervosa, they do not engage in regular purging behaviors such as self-induced vomiting, laxative use, fasting or excessive exercise. For some, but not all, this can lead to energy imbalance and metabolic consequences of eating large amounts of typically unhealthy foods. Many people with BED have difficulty stabilizing their weight and are at increased risk for health consequences commonly associated with obesity, such as type 2 diabetes, high cholesterol, and high blood pressure.

Who gets BED?

BED does not discriminate. The official numbers in the United States suggest that 3.5% of women and 2% of men in the country suffer from BED. BED strikes all socioeconomic classes, races, and ethnicities, and affects people across the lifespan. Increasing reports of “loss of control” eating in children suggest that it may be a precursor to later BED. In the other direction, many adults with BED recall their binge eating starting at a very young age and recount stories about hiding and hoarding food, lying about what they ate, and feeling ashamed or fearful of being caught eating. BED can occur or continue well into middle and late adulthood with many women reporting that perimenopause can be a trigger for BED.

BED on college campuses.

BED tends to be under-recognized on college campuses, in part because anorexia and bulimia nervosa get so much attention. People fail to realize that BED can be just as distressing and damaging to health and wellbeing.  We hope that now, with official recognition in the DSM-5, we will be able to create greater awareness about BED and help people with the disorder get proper care.

Treatment for BED.

The good news is that BED is treatable. At this point in time, the treatment of choice for BED is cognitive behavioral therapy, which helps get a handle on unhealthy thoughts that might perpetuate binge eating. Here’s a classic example: after eating a small amount of a food that someone views as high risk or triggering they say, “Well, I already blew it. I may as well eat the whole package.” Helping people get a handle on these runaway thoughts can empower them to stop the binge in its tracks. Some people also find medication such as antidepressants or anticonvulsants to be of value; however, these medications do not provide long-term tools for managing urges to binge.

For more information on BED and eating disorders in general see Crave: Why You Binge and How to Stop and Midlife Eating Disorders: Your Journey to Recovery at http://www.cynthiabulik.com.

UNC students have shown overwhelming support for the installation of the condom dispensers. Last Friday, the student group SASH (Student Advocates for Sexual Health) sponsored a photo campaign allowing students to make their voices heard in support of the dispensers. Check out the slide show below:

Consistent, correct condom use affords protection against unintended pregnancy and sexually transmitted infections (STI), and is a critical component of STI risk reduction and pregnancy prevention strategies. During the 2011-2012 academic year, more than 18,000 condoms were provided (free of charge) to UNC students; however, condom use among students remains low. In a 2011 survey of UNC students, 79% of students reported having vaginal sex in the last year. However, only 44% report using a condom for vaginal intercourse; additionally, only 25% reported condom use for anal intercourse, and 3% for oral sex. Various barriers to condom use have been documented, including cost and availability.

Research on condom provision programs shows that access to safer sex supplies does not encourage earlier or increased sexual activity. In fact, there is evidence that provision of safer sex supplies delays age at first sex, and increases the proportion of protected sex acts without increasing the frequency of sex. One UNC Resident Advisor reacted to the condom dispensers saying, “I think it would allow people to access the supplies without having to ‘be seen’ by a staff member or fellow student. You could see an increase in the safe sex on campus.”

This initiative to increase access to and affordability of safer sex supplies is a collaborative project between UNC Student Wellness, Campus Recreation, the Carolina Union, and the UNC Center for AIDS Research.

What do you think about the condom dispensers? Make your voice heard by leaving a reply below, or on the Student Wellness Facebook page or Twitter!

Finals Boot Camp
April 24-May 3, SASB
Offers supervised study to help you prepare, snacks, quiet study areas, raffles, and mini-workshops. Click here to register and learn more. Sponsored by the Learning Center.

Exam Paws
11am-4pm, Great Hall Lobby
Life is less stressful after you pet a puppy. Sponsored by Academic Advising.

P.A.S.S. Exam Support Fair
Monday, April 29, 6-8pm, Union Great Hall
Join us on the first reading day of the Spring 2013 semester. This super fun event includes: massages, craft stations, gaming stations, blue books, scantrons, Make-your- own Trail Mix Bar, Pizza, med deli, and MUCH more! Sponsored by Student Wellness and Housing and Residential Education. See you there!

Reading Day Stress Relief with Campus Rec
Monday, April 29
4-5 PM Zumba
5:15-6 PM Cardio Blast
6:15-7 PM Muscle Cut
7:15-8:15 Bliss Down Yoga

Click here for more end of the semester resources.

And… Take a deep breath, relax, and know that summer is just around the corner!

What are blackouts?

Blackouts (sometimes called “alcohol-related amnesia”) are due to alcohol’s property of affecting many parts of the brain at once. In addition to impairing the parts of the brain responsible for judgment, motor control, speech, and perception, alcohol can also affect how memories are formed and stored. When consumed quickly and in large amounts, alcohol does this by impairing the functioning of the hippocampus, the “memory consolidation” center of the brain.

When the hippocampus is impaired by alcohol, people report waking up in the morning and having no recollection of what happened the night before. This is due to their inability to make new memories while under the influence of too much alcohol, consumed too quickly. Similarly to a blackout, a brownout occurs when someone can only remember fragmented bits and pieces of the time that they were under the influence of alcohol.

Blackouts and brownouts are a form of amnesia, and are different from ‘passing out’, where a person loses consciousness due to alcohol.

Okay, I know what blackouts are. So, are they a bad thing?

Well, college students generally cite blackouts from alcohol as a negative result of drinking that they would like to avoid. It’s just more fun to remember what happened at a party or a social event!

Also, because alcohol affects the brain in many ways at once, a “blackout” happens at the same time heavy drinkers are experiencing poor decision-making, poor judgment, and a loss of motor control as a result of the alcohol.

This combination sometimes results in heavy drinkers doing or saying something they may later regret, and they cannot remember what happened. The feeling of a “loss of control” or “not knowing what happened” or “acting stupid” is generally what students say they want to avoid. Students have reported participating in a wide range of high-risk behaviors they could not remember, including vandalism, unprotected sex, and driving.

In addition, the research performed at the University of Wisconsin-Madison concluded that blackouts were a strong predictor of emergency room visits among college students. So if people are drinking to the point of experiencing a blackout, they are also more at risk of hurting themselves severely enough to necessitate a trip to the emergency room.

Blackouts may also have long-term effects on the brain. As aging reduces the reserve brain capacity of individuals they become more at risk for dementia and memory loss, and that risk may be increased by repeated blackouts over a long period of time.

How can I make sure I don’t blackout?

Choosing to not drink alcohol is a sure-fire way to never have a blackout. But, if you choose to drink alcohol, the best way to avoid blackouts is by making sure your BAC (Blood Alcohol Concentration) doesn’t increase too rapidly. This means finding ways to allow more time between drinks for your body to process the alcohol.

It’s important to find a system for pacing your drinking that works for you, and allows you to have control over the amount of alcohol you consume in a night so you can stay safe. Here are some tips for not experiencing blackouts:

1)      sip your beverage slowly
2)      be aware of how you feel before making a decision about the next drink
3)      avoid shots
4)       avoid drinking games
5)      alternate between alcoholic and non-alcoholic drinks
6)      know how much alcohol is in your drink
7)      don’t drink from communal sources of alcohol
8)       set a limit for yourself
9)      set a time to stop drinking and switch to water
10)    only bring a set amount of cash for drinks
11)   know your limit
12)   hold a drink in your hand (alcoholic or non-alcoholic) to avoid being bought/offered another drink
13)   limit the amount of alcohol you buy to only what you would like to consume that night
14)   Tell a friend how much you plan on drinking that night

If you are concerned about your or a friend’s drinking, feel to set up an appointment to meet with an Alcohol and Other Drug Intervention Specialist for BASICS or with Counseling and Psychological Services to speak with a licensed professional therapist.

As always, be safe and take care of yourselves, Tar Heels!

In Interactive Theatre Carolina’s scene on stress management (Coloring for the Chronically Stressed by student ensemble member, Noel Thompson), an overburdened protagonist meets a fellow student in Davis Library late one night and flips out when he realizes his new friend is coloring.

Victor: NO! This is an important point! Why are you coloring?

Sunny: (Sighs) Ok, if you really want to know. You know how when some people need to unwind, they run? Or some people do drugs, some people play music, some people get as far away from the library as possible? I don’t adhere to that structure. As some form of cosmic middle finger to the universe, I come to Davis, the place where I do all my work, and I do the least productive thing I can think of.

Victor: So you come here, and you…color?

Okay, but really: have you tried this lately? Coloring is way better than you probably remember. Furthermore, there have been numerous studies showing the benefits of music, expressive writing, and art for mental and physical health. Engaging in these activities has been shown to lower heart rate and boost the immune system. Also…they’re fun.

Maybe you don’t consider yourself an artistic person. It doesn’t matter. When you’ve been toiling in a performance-driven academic environment, part of the beauty of taking on a creative endeavor is that it can be valid and helpful no matter the “quality” of the product.

If you’re someone who already engages in a creative pursuit, consider switching mediums. It can be liberating to get back to a beginner’s mind where the stakes are low and your identity isn’t tied up in the work.

So sometime in the coming weeks, take a break, find some crayons, and color. Or sing, and sing off-key. Finger paint. Invent a game. Keep a gratitude journal. Make a collage. Try to draw a portrait of your cat or a representation of your brain. Pull out that old Casio keyboard and make up a tune.

Here are some links that might help get you started: http://journalingprompts.com/ http://www.happyhealthyher.com/mind-spirit/art-therapy/

Allowing your brain some variety and opportunity for expressive outlet shouldn’t be considered a waste of time—it’s an important, healthy release. If you need a little more convincing, check out this study: http://apt.rcpsych.org/content/11/5/338.full

Of course, we recognize that crayons aren’t a cure-all.  If your stress or anxiety levels escalate, you can always find support at Counseling and Psychological Services

Despite my elation about the public conversations being prompted by Ross’ lyrics, our conversations about drug facilitated sexual assault need to go beyond illicit drugs and drink spiking. If we’re going to talk about drug facilitated sexual assault (DFSA), we need to be willing to engage in a conversation about alcohol. Alcohol is by far the most commonly used substance in drug facilitated sexual assaults, whether alcohol is forced upon the victim* or a perpetrator takes advantage of someone who has willingly consumed alcohol.

Up to 52% of a sample of men who reported committing a sexual assault since the age of 14 had been under the influence of alcohol at the time of the assault(s) (Gidycz, 2007). High risk drinking has been linked to sexual perpetration among first year college students, with heavy drinkers being more likely to report that they have perpetuated a sexual assault (Neal & Fromme, 2007).

What theories are there to explain the frequent concurrence of alcohol and sexual violence perpetration? Researchers speculate that either:
(a) alcohol causes a causal role in sexual violence perpetration
(b) the desire to commit sexually violent acts prompts perpetrators to use alcohol heavily so that their actions are seen as more socially acceptable/excusable since they are intoxicated
(c) various other factors contribute and cause both high risk drinking and sexual violence perpetration (Abbey, 2008; George, Stoner, Norris, Lopez, & Lehman, 2000).

The National Resource Center on Domestic Violence and Pennsylvania Coalition against Domestic Violence explain the relationship between American culture, alcohol use, and sexual violence as one that includes multiple factors.

“American culture glamorizes alcohol consumption and links it to sexual desire, sexual performance, aggression, and other types of disinhibited behavior. This affects people in two ways. First, as noted above, people may decide to drink when they want to be sexual, aggressive, and/ or disinhibited. Alcohol provides them with the “liquid courage” to act in the way they wanted to act. Second, intoxicated individuals are likely to interpret other people’s behavior in a manner that conforms to their expectations. Thus, a smile is more likely to be viewed as a sign of sexual attraction and a mildly negative comment is more likely to be interpreted as grounds for an aggressive response” (Abbey, 2008).

Even with societal pressure and the cognitive effects of alcohol, no matter how drunk a person is it does not excuse committing a sexual assault.

If you’re worried about a friend’s high risk drinking and concerned that their own alcohol use may be influencing their sexual decision making, you can encourage them to make an appointment with an Alcohol and Other Drug Intervention Specialist at Student Wellness. Alcohol and Other Drug Intervention Specialists assist students in exploring the social, academic, and sexual consequences of their drinking and encourage positive changes in drinking behaviors through Tarheel BASICS. Remember, how drunk a person is does not excuse committing a sexual assault.

Look out for Raise the Bar, a Student Wellness initiative launching in April as a part of Sexual Assault Awareness Month. Raise the Bar is an outreach and training program for local bar establishments offering education on DFSA and training on bystander intervention, providing bar staff the information and  tools to intervene and prevent drug facilitated sexual assault.

______________________________________________________________________________________________________________________________________________________________

*The term victim is used because this post focuses on circumstances surrounding the victimizing experience of DFSA, not the recovery process

• Abbey, A. (2008, December). Alcohol and Sexual Violence Perpetration. Harrisburg, PA: VAWnet, a project of the National Resource Center on Domestic Violence/Pennsylvania Coalition Against Domestic Violence. Retrieved month/day/year, from: http://www.vawnet.org
• George, W.H., Stoner, S.A., Norris, J., Lopez, P.A., & Lehman, G.L. (2000). Alcohol expectancies and sexuality: A self-fulfilling prophecy analysis of dyadic perceptions and behavior. Journal of Studies on Alcohol, 61, 168-176.
• Gidycz, C.A., Warkentin, J.B., Orchowski, L.M. (2007). Predictors of perpetration of verbal, physical, and sexual violence: A prospective analysis of college men. Psychology of Men and Masculinity, 8, 79-94.
• Neal, D.J., & Fromme, K. (2007). Event-level covariation of alcohol intoxication and behavioral risks during the first year of college. Journal of Consulting and Clinical Psychology, 75 , 294-306.

College is a time when many students are discovering and exploring ourselves and the world around us. This world may include sexuality.

Many college students choose to be sexually active, and college-aged students are particularly likely to engage in risky sexual behaviors and are disproportionately affected by negative sexual health outcomes such as STI or unintended pregnancy.  According to national surveys, many college students are engaging in sexual activity without protection. In a 2011 survey of undergraduate students across the US, approximately 70% of sexually active students reported using condoms inconsistently or not at all during sex in the last 30 days. With all the information out there regarding sexually transmitted infections (STI), unintended pregnancy and ways to prevent them, why do college students still put themselves at risk?

As a college student myself, I have heard several of my peers talk about why they don’t use condoms.  But, there are ways to go beyond these barriers and make sure sexual experiences are safe and pleasurable.

1. Cost — Most of us are on a budget, and the cost of safer sex supplies like condoms is still an obstacle for students when deciding to use protection. However, this is a problem that can be easily remedied. Here at UNC, we have access to free safer sex supplies . Condoms, both male and female, and dental dams, as well as lube, are available to us through UNC Student Wellness and at several residence halls around campus. Furthermore, with the introduction of Wellness’s free condom dispensers, cost will be even less of an issue. Click here for more information on where you can currently access safer sex supplies throughout Campus Health Services.

2. Many consider only pregnancy risk—Some students only consider pregnancy as a possible consequence of unprotected sex. For this reason, many believe they will be able to protect themselves using prescription contraceptives (examples: the pill, patch, ring, IUD, etc.). However, STI risk and protection should be considered in every sexual partnership.  Aside from abstinence, condoms are the only method which can protect against both pregnancy and STIs, including HIV/AIDS. They can also be converted to a dental dam.

3. “Oral sex isn’t sex.” – Many are under the false impression that oral sex is “safe sex.” Oral sex, just like anal and vaginal sex, carries a risk for STI transmission.  Condoms and dental dams can protect against the risk of STI transmission during oral sex.

4. Pleasure Factor— Some college students don’t use condoms during sexual activity because they believe “it doesn’t feel the same.”  But you can do things to make sex with condoms feel just as good. Plus, knowing that you have the protection of a condom can help you to relax and enjoy the moment.  There are several kinds of condoms out there, including “ultra-sensitive” condoms that enhance the feeling of both parties during sex. Using lube can also make sex more pleasurable for both partners. In addition, there are condoms and other safer sex supplies geared toward making sex more pleasurable. Explore different condom styles and protect yourself!

5. “It’ll ruin the moment.” – Some college students are not protecting themselves for fear of ruining the mood of the moment. There are ways around this too. If you are having sex with someone, you can talk about condom use beforehand. Of course, I realize that not all sexual activity will be between two people in either a romantic or ongoing sexual relationship. In these cases, it’s important to place your sexual health above any potential awkwardness. Cases of STIs are on the rise, and aside from the dangers to your health, having an STI can make your sex life more difficult in the future. So, why not protect and enjoy yourself?

Despite these barriers, there are several ways to allay your fears and hesitations about using protection. As college students, preventing against STIs and pregnancy by using condoms is essential to protecting our sexual health.