Author: Natalie Rich

FLASHBACK FRIDAY: What’re YOU Gonna be for Halloween? You Might Think Twice After Reading This…

Natalie Rich4 Comments

Halloween should be a time for carefree fun and expression, but some common costumes perpetuate racial and ethnic stereotypes. And that’s not good for our Cultural Wellness.

Wait…WHA–? Cultural wellness…what in the world?

At Student Wellness, we believe wellness has multiple dimensions, and one of those dimensions is Cultural Wellness, which involves understanding diverse backgrounds while creating safe, inclusive spaces for all to feel welcome. Research shows that marginalized populations experience higher rates of stress and stress-related health problems, even when we control for factors like socio-economic status and education level. Much of this stress can be linked to repeated, often everyday, experiences of discrimination or bias, like seeing one’s group made fun of in a costume.

crowd on franklin street during Halloween
“crowd on franklin street.” Selena N. B. H. Flickr Creative Commons.

Ok, so what does this have to do with Halloween?

The DTH recently touched on this in an article about costume racism. Halloween costumes that promote racial and ethnic stereotypes make fun of people who are already marginalized. For example, Native Americans make up 2% of the incoming class of UNC first years, and their numbers have declined 33% over the last 4 years at UNC, and yet Native American costumes are an ever-popular choice for Halloween in Chapel Hill. But sporting that “Sexy Pocahontas” costume trivializes the many rich and varied cultural traditions of Native Americans, not to mention the centuries of forced migration and genocide they have endured. Check out this video made by Native students at UNC about their experience. 

But, it’s HALLOWEEN! It’s all just a joke…aren’t people being TOO sensitive?

It can be very frustrating to always feel in fear of offending someone, especially when it was not intended. And there aren’t hard and fast rules; what offends one person may seem harmless to another. But just because someone has good intentions does not automatically make the impact harmless. Recently, a good friend of mine made a passing comment about my body shape that upset me. I confronted her about it after it had been on my mind all day. She could have blown me off and said I was being “too sensitive.” And then we would have fought and I would have felt even worse, and maybe I would have avoided her after that. She didn’t do that. Instead, she validated my feelings, and she apologized for saying what she said. I knew she never meant to hurt me. But what she said still hurt. She owned it and she apologized and agreed not to make the comment again. And VOILÀ! We are back to hanging out and watching bad TV together.

word "Empathy" in stonework on a bench
“Empathy.” Glenda Sims. Flickr Creative Commons.

Regardless of intent, our actions and words impact other people, and recognizing that impact can improve our relationships. Respecting other identities allows people to feel welcomed and heard—just like my friend made me feel when I confronted her. We know that certain Halloween costumes offend marginalized groups. Not meaning any harm, or dressing in these costumes “all in good fun” will not change the impact a costume has on that group. So, why not choose a Halloween costume that speaks to inclusion rather than stereotypes? Find out more about avoiding offensive costumes here and here. And check out some of our multicultural resources on campus to improve your own Cultural Wellness!

FLASHBACK FRIDAY: 3 Ways to be a Better Student

Natalie Rich1 Comment

We consistently hear from students that academics are their biggest stressor, which makes sense.  I mean, that’s why you’re here—to get a world-class education, right?  And that means learning to study smart, which may be simpler than you realize.  One of my high school teachers, Ms. Dawson, had only 3 rules in her class, but they really summed up how to get the most academic bang for your buck, no matter what the subject:

Show up.

According to Woody Allen “90% of life is just showing up”, and this idea definitely applies to school.  You are much more likely to get something out of your classes if you go to them.  Even if you don’t take any notes or listen to the lecture, at the very least you may absorb some important random detail that ends up on the final or catch that announcement about a paper extension or extra credit opportunity.  The secret to good grades is not just knowing the material; it’s knowing your professor.  Professors are people just like us and the tests they write reflect their own knowledge and teaching style.  And the best way to get to know your professor?  That’s right—class.

Think.

Now I know I sound like Captain Obvious when I say this, but school requires thinking.  And thinking is hard.  Thinking means processing and applying information, not just memorizing and regurgitating.  So, you have shown up to class—great start!  Rather than feverishly typing out the professor’s every last syllable, take a few moments to think about what you are hearing.  Ask yourself questions like: How would I apply this in a real world context? What are the implications of this? Or If I were to write a test on this information, what questions would I ask?

Being able to ask and answer questions like these will put you way ahead of the game when it comes to studying for a big exam.

Look at your book.

Ok, so the days of having to lug textbooks around and review them during class are over.  But the sentiment behind this rule still applies today.  Now you’ve come to class and you are thinking—awesome!  The next step is focusing on what is going on IN class and tuning out everything else.  Ever been in that lecture class where all the laptop screens in front of you are flickering between Facebook, gchat, and Sakai?  If the professor hasn’t changed the powerpoint slide in 20 seconds, do you start fumbling for your phone or google searching articles for that poli sci paper due tomorrow?  Multi-tasking may seem like the way to get everything done, but recent research suggests that chronic multi-taskers may be LESS productive.[Multitasking May Not Mean Higher Productivity http://www.npr.org/templates/story/story.php?storyId=112334449]  Those that stay focused and tuned in during class are more likely to retain the information longer.  I mean, you have to be in class anyway, why not get the most out of it—turn off the phone, close those tabs, and keep looking at the powerpoint slide even though you’ve already read over it twice.  Think of it this way: the more you can focus during class, the less time you will spend studying out of class.  That means fewer late night cram sessions and more time for FUN!

Now you know Ms. Dawson’s 3 rules for success—Show up, think, and look at your book.  Simple, right?  The hardest of course is consistently applying these rules, and sometimes these 3 things won’t be enough to ensure success in all classes.  Luckily, UNC has a multitude of resources to help you find ways to study smart:

 

Here’s a great place to start if you are struggling academically and not sure what you need:

http://www.studentsuccess.unc.edu/

 

For help with studying or free tutoring, visit the Learning Center:

http://learningcenter.unc.edu//

 

For help with writing a paper or application essay, visit the Writing Center:

http://writingcenter.unc.edu/

 

If you think you might have a learning disability or ADHD:

http://www.unc.edu/depts/lds/

 

And, if you need to talk to someone about managing your stress or personal issues, we are here for you. Come to Counseling and Psychological Services between 9am and noon or 1pm and 4pm to see a counselor without making an appointment.

http://caps.unc.edu

 

 Updated September 25, 2015 to reflect accurate contact information for Counseling and Psychological Services. Previous version included the former name of the service and a link that did not go to the CAPS page directly. 

What is Weight Bias and How Does it Effect YOU?

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This week is weight stigma awareness week. Last week, I attended a lecture about Health At Every Size, a new movement that encourages acceptance of all body shapes and sizes and recognizes that health and weight are not necessarily correlated.

That’s right: WEIGHT is NOT correlated with HEALTH.

This shocked me, because the messages I’ve received are that smaller bodies are healthier than larger bodies…right?

But it turns out those messages are not true. The result of a 2013 meta-analysis published in the Journal of the American Medical Association showed the people categorized as overweight or obese, according to BMI, actually have LOWER mortality risk than those in the normal BMI range.

And yet, the line between health and weight is so clearly drawn that many of us can’t help but make the assumption…

Skinny = Healthy

Fat = Unhealthy

Imagine that you were sitting at Lenoir or Starbucks with some friends, looking at the photo below in a magazine or online. What are people saying?

thin woman
“Models photo shoot” by David Yu, Flickr Creative Commons

Now, imagine ya’ll are looking at this photo. What are people saying?

Large woman wearing floral dress and coat
“It’s been awhile” by Amber Karnes, Flickr Creative Commons

What is weight bias and where does it come from?

These assumptions are examples of weight bias. The Binge Eating Disorder Association defines weight bias as “negative judgment based on weight, shape, and/or size.” It can be both explicit and implicit, and it leads to weight stigma, or internalized shame resulting from weight bias.

Weight bias stems from a culture that inaccurately equates thinness with health, happiness, and success. Add to that the growing “war on obesity” which has become a war on obese people, and it is clear that weight bias is increasingly pervasive.

Unfortunately, it also starts young and often in the home: in one study, 47% of overweight girls and 34% of overweight boys were teased about their weight by family members. Many parents who struggle with their body image subconsciously pass this on to their kids, while others try intentionally not to.

What about weight bias for the thin folks (aka “thin-shaming”)?

I have written a few blogs about body image, and I try to veer away from promoting one body type over another, because thin people face assumptions that they are stuck up or vain or that they have an eating disorder. Songs like “All About That Bass” and campaigns like “Real Women Have Curves” send a negative message to thin women, and I’m not okay with that.

But…

When it comes to weight bias, people with large bodies have it worse. And here’s why:

People with large bodies don’t just face stigma from fat jokes, they also face discrimination. Weight discrimination has increased 66% over the past decade, making it comparable to rates of racial discrimination, especially among women.

Here are some of the inequities:

Education—compared to nonobese children, obese children are

  • Perceived as less likely to succeed by teachers and principals
  • Less likely to be admitted to college with comparable academic performance
  • Less likely to attend college
  • Subject to teasing and bullying which leads to increased absences and depression

Employment—compared to nonobese adults, obese individuals face

  • Lower employment with comparable qualifications and skills
  • Lower wages (1% to 6% less than nonobese employees)
  • Negative bias in performance evaluations

Health—compared to nonobese patients, obese patients experience

  • Negative stereotypes among health care professionals
  • Less time with their physicians
  • Increased depression, lower self esteem, and negative body image

In an earlier blog, I talked about how body shame hurts us all. And it does. However, the shame associated with larger bodies comes with a large dose of discrimination that affects people’s ability to get into college, get a job and get paid fairly, and get the medical attention they need. And that’s the real shame.

Help fight weight stigma by

  • Avoiding media that supports weight bias and weight stigma; read positive media like Yoga Body Project or join the Health At Every Size movement
  • Recognizing that body shame negatively affects everyone—large or small—but it results in some serious inequities for people with larger bodies
  • Taking Embody Carolina’s training to learn more about eating disorders and the healthy weight myth
  • Reading more about thin privilege and fat acceptance

Compete to WIN a $1,000 GRAND Prize at LDOC HeelFest–Auditions start this Week…

Natalie Rich1 Comment

That’s RIGHT–your or your student group could win $1,000 at the very first LDOC HeelFest!!!

LDOC HeelFest will be an end-of-year talent show extravaganza. This is the first year UNC is doing this event and it is a collaboration among multiple campus departments and student groups. It will be held at Ehringhaus Field from 4-8pm on LDOC, which is Friday April 24th. The talent show will feature a showcase of UNC student talent, and the students at the event will get to vote on the winning performer/group. The Grand Prize will be a cash amount, TBD.

Come to auditions this week and next…Let’s see what you got!

LDOC HeelFest audition schedule
LDOC HeelFest audition schedule

‘Weigh’ed Down by Discrimination: The Truth about Weight Bias

Natalie RichLeave a comment

This week is weight stigma awareness week. Last week, I attended UNC’s Smash TALK, an open discussion with leading eating disorder experts, and I was shocked to learn that weight stigma is much more than the brief sting of hearing the words “you’re fat.”

Imagine that you were sitting at Lenoir or Starbucks with some friends, looking at the photo below in a magazine or online. What are people saying?

Thin woman wearing black shirt and jeans
“Models photo shoot” by David Yu, Flickr Creative Commons

 

Now, imagine ya’ll are looking at this photo. What are people saying?

Large woman wearing floral dress and coat
“It’s been awhile” by Amber Karnes, Flickr Creative Commons

 

We did a similar exercise at the Smash TALK event, and it really illustrated the assumptions we make around body size. The thin-framed woman drew words like hot, confident, disciplined, healthy, social, popular, and vain. The large-framed woman was described as both happy and unhappy, weak-willed, lazy, lonely, not-as-popular.

Wow. That’s a lot of assumptions based on one photo and NO interaction.

 

Where do these assumptions come from?

These assumptions are clear examples of weight bias. The Binge Eating Disorder Association defines weight bias as “negative judgment based on weight, shape, and/or size.” It can be both explicit and implicit, and it leads to weight stigma, or internalized shame resulting from weight bias.

Weight bias stems from a culture that inaccurately equates thinness with health, happiness, and success. Add to that the growing “war on obesity” which has become a war on obese people, and it is clear that weight bias is increasingly pervasive.

Unfortunately, it also starts young and often in the home: in one study, 47% of overweight girls and 34% of overweight boys were teased about their weight by family members. Many parents who struggle with their body image subconsciously pass this on to their kids, while others try intentionally not to.

 

What about weight stigma for the skinny folks?

I have written a few blogs about body image, and I try to veer away from promoting one body type over another, because thin people face assumptions that they are stuck up or vain or that they have an eating disorder. Songs like “All About That Bass” and campaigns like “Real Women Have Curves” send a negative message to thin women, and I’m not okay with that.

But…

When it comes to weight stigma, people with large bodies have it worse. And here’s why:

People with large bodies don’t just face stigma from fat jokes, they also face discrimination. Weight discrimination has increased 66% over the past decade, making it comparable to rates of racial discrimination, especially among women.

 

Here are some of the inequities:

 

Education—compared to nonobese children, obese children are

  • Perceived as less likely to succeed by teachers and principals
  • Less likely to be admitted to college with comparable academic performance
  • Less likely to attend college
  • Subject to teasing and bullying which leads to increased absences and depression

 

Employment—compared to nonobese adults, obese individuals face

  • Lower employment with comparable qualifications and skills
  • Lower wages (1% to 6% less than nonobese employees)
  • Negative bias in performance evaluations

 

 

Health—compared to nonobese patients, obese patients experience

  • Negative stereotypes among health care professionals
  • Less time with their physicians
  • Increased depression, lower self esteem, and negative body image

 

In an earlier blog, I talked about how body shame hurts us all. And it does. However, the shame associated with larger bodies comes with a large dose of discrimination that affects people’s ability to get into college, get a job and get paid fairly, and get the medical attention they need. And that’s the real shame.

 

Help fight weight stigma by

  • Avoiding media that supports weight bias and weight stigma; read positive media like Yoga Body Project or join the Health At Every Size movement
  • Recognizing that body shame negatively affects everyone—large or small—but it results in some serious inequities for people with larger bodies
  • Taking Embody Carolina’s training to learn more about eating disorders and the healthy weight myth
  • Reading more about thin privilege and fat acceptance

How to get around campus and beyond…

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UNC is a big place, but luckily there are a myriad of resources to help students get around campus and Chapel Hill. Here are just a few suggestions for typical transportation troubles:

 

  1. I live on South campus and I overslept. Must get to class in 15 minutes!

You are in luck! Chapel Hill transit runs 2 main bus lines around campus, the U and the RU. See a map here. Both routes pick up every 15 minutes at each stop, so chances are, you’ll be able to catch a bus and get to class on time (hopefully!).

 

  1. At the library ‘til 2:30am studying for that Chem final and now I need to get back to my residence hall, but I don’t want to walk…

 

The P2P is a shuttle that runs around campus 7 nights a week from 7pm until 3am. Check out schedule info here. Part of the P2P service is a Library Safe Ride Shuttle that runs from the Union to housing locations, including fraternities and sororities on campus.

P2p

  1. I have a disability and I need a ride from Memorial Hall back to my residence hall.

 

The P2P also runs a Disability Services shuttle, 24 hours a day Monday through Friday and 9am to 5pm on Saturday and Sunday. Call P2P dispatch if you need a ride at (919) 962-P-TO-P (7867). You can also call them for a ride to Campus Health Services or the UNC Emergency Room in the event of an illness or injury.

 

Chapel Hill Transit also runs an EZ Rider program for qualified individuals. The service provides origin-to-destination transport within Chapel Hill to those unable to use the fixed route system because of a disability.

 

  1. I wanna go grocery shopping. How do I get to the nearest grocery store?

 

Chapel Hill Transit runs FREE buses around Chapel Hill and Carrboro. Check out all routes and schedules here. To get to Weaver Street Market, a co-op grocery store and prepared foods market, or Harris Teeter in Carrboro, take the F route, the J route or the CW. All of them stop in front of Weaver Street. You can catch the F outside the Varsity Theater on Franklin Street. You can catch the J or the CW on campus in front of the Nursing School or across from Fraternity Court in front of Abernathy Hall.

 

Chapel Hill Transit buses typically run from Monday-Friday from 6:30am until 7pm, with some routes, like the J route, running until 11pm. A few routes also run on the weekend. If you have a smart phone, you can download one of these apps that tell you what bus stops are in your area and when to expect the next bus to come.

CH transit

  1. I am flying home to New Jersey for Fall Break. How do I get to the airport?

 

UNC P2P has a free airport shuttle service the day before Fall, Thanksgiving, and Spring breaks! You must sign up in advance, starting 2 weeks prior to the break. The shuttle picks up at the P2P lot on Manning Drive (behind Morrison) and the SRC lot on South Road, and drops off at RDU. There is also a return shuttle service that runs the last day of the break (usually Sunday) from RDU back to campus.

Coffee—Good for you?

Natalie RichLeave a comment

UNC Healthy Heels

Today I wanted to write about one of the great loves of my life.  No, it’s not a significant other, or a pet, or some electronic, soul-slurping gadget….nope, I’m talking about that steaming cup of black coffee that kick starts my day, every day.   I love everything about coffee: the smell, the taste, the color, the warm excited feeling I get after I drink it.  Without it, I feel sluggish and unfit for human interaction.

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Conquering the Sidewalk: 3 Ways to Get Moving this Summer

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Bicycle

The bicycle, or bike, is a tried-and-true way to become active and cover some serious distance. According to worldometers.info, there are more than a billion bikes worldwide – that’s twice the number of automobiles. The country with the most number of bikes is China, followed by the United States.

Riding a bike is a highly effective exercise. Not only does it increase your heart rate and provide a cardiovascular workout, biking also works many muscles in the body. Many people think that biking just works out your legs; this simply isn’t true. Hamstrings, quadriceps, glutes, and calves are the primary muscles worked, but the upper body also must perform. If you maintain an upright posture, with abs held tight, the muscles in your arms, shoulders, upper back, and abdominals will also get toned while you ride.

Ready to bike your way to health and happiness? The cost of a bike ranges from $80 into the thousands. If you live in a large city or are traveling, consider renting a bike to get from place to place. Remember to wear a helmet and follow the rules of the road!

 

Roller Skates

Roller skating is much newer than biking. It wasn’t until the late 20th century that technological innovations made outdoor “rollerblading” possible. The early roller skate designs are almost laughable compared to the sleek designs of today (see photo below).

roller_skates_1910

1910 – A Swedish man sporting Edvard Petrini’s “pedaled roller skates” (Public Domain)

According to livestrong.com, roller skating is unique because of the balance and coordination that is required to remain upright. It works many of the same muscles as running – without the constant pounding on your joints. These muscles include those in your thighs, hip, butt, and calf. Try adding some uphill climbs to your next outing to increase endurance.

A quality pair of inline roller skates will set you back (or bring you forward) around $150. However, an investment in your health is never a waste! As with the bike, bring along the helmet for safety.

 

Elliptical Bike / StreetStrider

Do you love the benefits of the elliptical but hate the confined atmosphere of the gym? Check out the StreetStrider! This is the world’s first mobile elliptical trainer – though many copycat elliptical bikes have since hit the market. These hip fitness toys are not cheap though – they’ll cost you anywhere from $1,500 to $5,000.

Like the regular elliptical, the mobile version works the hamstrings, quads, glutes, triceps, chest, and abdominals.

If you want to plan ahead, check out the UNC Campus Rec listing of club sports to bring your fit summer lifestyle into the school year!

Healthy Tips for your Summer Shindig!

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UNC Healthy Heels

One of the best parts of summer is having the extra time to socialize with people and enjoy some fun in the sun.  Those cookouts, pool parties, and beach excursions don’t always lend themselves to the healthiest choices, neither for you nor the environment.  Here are a few tips to keep your summer shindigs fun AND healthy!

 

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Backyard Yoga: Your Guide to Ultimate Relaxation

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Get ready to stretch, flex, and maintain inner peace – all at once! By doing yoga, you are taking part in a mind and body practice begun thousands of years ago. Numerous scientific studies tout the health and wellness benefits of practicing regular yoga. We wanted to see what all the hype was about, so we headed outside to get our yoga on! Unlike machines, weights, or a gym membership – doing yoga is free. You can do it almost anytime, anywhere.

Yoga requires very little equipment. In fact, most poses can be done with only a yoga mat. Yoga, as with any exercise regimen, should only be performed if you are well enough for physical exertion. Remember – you do not have to do anything you do not feel comfortable with! Check out the following popular poses, gathered from the web.

ss_FI0507WWFAL001Downward Dog

1. Begin this pose on all fours, with your hands below shoulders, and knees under the hips.

2. Slowly move your hands forward and spread your fingers apart.

3. Move your body into a V-shape by curling your toes and pressing your head inward. Your knees should be bent slightly, with your feet shoulder-width apart.

 

 

 

ss_FI090106TRYIN002Tree Pose

1. Stand on one leg and position the sole of the other foot inside the other thigh. Maintain a forward-facing body throughout.

2. When you have balanced yourself, bring your hands in front of you in a prayer pose.

3. As an alternate, extend your hands above your shoulders, reaching fingers to the sky.

 

 

 

 

 

 

ss_FI030106GINOW002Cobra

1. Lie on the mat facing downwards. Place your thumbs directly underneath your shoulders. Extend your legs together behind you, with the tops of the feet on the ground.

2. Flex your pelvic muscles, tuck your hips inwards, and flex your glutes.

3. Raise your head and shoulders up and outwards into the cobra pose.

 

 

 

 

To take full advantage of yoga, perform these poses in a peaceful environment. Take your water bottle along, and sip regularly to stay hydrated. For an added bonus, practice deep breathing with 7 full counts on the inhalation. Stretch before and after doing these poses to keep your muscles supple and healthy.

Bring your yoga habit back to campus! Campus Rec offers several yoga class opportunities per week taught by trained fitness instructors. Check out the UNC Camps Rec Calendar and find a free class to attend!