When chewing a delicious apple the other morning I began to wonder about serving sizes and if I was actually getting a full serving of fruit. Is one apple one serving?  How many strawberries do I have to eat to fulfill my fruit quota of the day? It is hard to know what constitutes a serving without a food label.  Living in a world with all-inclusive food labels clearly showing calorie count and serving size, I’ve become accustomed to easily accessible nutritional information.  This recently became important to me because I’ve been working with Chelsey Woods, Dining Services’ Registered Dietitian, on material for National Nutrition Month starting in March. During this partnership I discovered a troubling fact, “The average college-age student does not get the recommended 4-5 servings of fruits and vegetables,” Woods said. According to ChooseMyPlate.gov, there are many different ways to achieve the nutrients our bodies need.  This link leads to a table depicting what counts as a cup of fruit, http://www.choosemyplate.gov/food-groups/fruits_counts_table.html.  Although, this didn’t really answer my serving size question, so I keep looking.   On about.com I found an answer to a similar question.  According to The United States Department of Agriculture (USDA), a serving size for fruit or vegetables is equal to about one-half cup (http://nutrition.about.com/od/fruitsand vegetables/f/servingfruit.htm).  As for my apple, I think I can conclude it’s around half to one serving of fruit, depending on its size.  But either way, it looks like I need to work on eating more fruits and especially more vegetables.  

Get to Know Your Gear this week will focus on Ice Climbing Tools. What is Ice Climbing – Ice climbing is an adventurous sport that integrates rock climbing with winter weather covered terrain.  The tools involved in ice climbing are similar to the ones used in rock climbing, but with the addition of an ice tool (ice axe) and crampons, and of course, cold weather gear. How do you use an ice tool and crampons – An ice tool looks similar to a hammer, having a long “pick” on one side of the ice tool’s head and a shorter “adze” on the other side.  The pick is used to impale the snow or ice during the ascent.  When climbing, the pick should always face the snow or ice so it can be effectively used if the climber slips or begins to fall.  The adze, the smaller shovel looking side, is used more for chopping small steps and can be used when self-belaying.  Beginners are advised to use the leashed type, which has a wrist wrap to ensure the axe doesn’t fall to the ground if dropped.  Crampons are attached to the climber’s boots and consist of multiple thick metal points protruding from the outward from the bottom of the boot.  They greatly improve traction on ice and can be used to kick foot holds during climbing. When should you Ice Climb – Ice climbing is a winter sport focusing on climbing icefalls, frozen waterfalls and cliffs or rock slabs covered with ice and packed snow.  Once the free flowing water becomes completely frozen, the ice climbing season begins.  Knowing when it is safe to climb comes with experience, but consistent below-freezing weather is usually a good sign ice climbing will start soon.  Keep in mind, crampons and ice tools are available for rent from the Outdoor Recreation Center throughout the winter season.   Ice climbing is a great form of exercise and allows you to enjoy the outdoors during the winter months.

There are so many aspects of what the Student Recreation Center (SRC) does we thought it would be fun to interview people from different areas of University Recreation (UREC). Kelsey Platt is a Weight Room attendant and she was able to give a little insight into what her job is and how it changes her perspective on health. 1. What is the most challenging part of your job? The most challenging part of my job is being able to keep myself busy completing my tasks while also being available and helpful to the patrons. 2. What is the most rewarding part of your job? The most rewarding part of my job as a weight room supervisor is witnessing people work toward and achieve their fitness goals. Not only am I proud to go to a school where so many people are making healthy choices, but I am inspired every day to make good choices for myself to better my wellbeing as a whole.  3. Why do you care about what you do? I care about what I do because I enjoy being a part of something bigger. One of my life goals is to strive to be the healthiest individual I can be and I feel like working in the weight room gives me that motivation. Plus, I meet a lot of great people all the time! 4. Do you have any interesting stories from the weight room? An interesting weight room story... I would have to say that I have been asked out a couple of times which is pretty funny. 5. How do you incorporate fitness into your lifestyle? I incorporate fitness into my life by eating a balanced diet and exercising at least four days a week. I am also studying kinesiology so I get a little bit of knowledge on fitness every day! 6. Do you lift weights? I do lift weights. I believe everyone should incorporate resistance and strength training into their workouts, especially women! It helps build and maintain strong bones on top of the obvious benefits such as increased self-efficacy, body image and overall wellbeing. 7. What advice do you have for those who might work in the weight room after you? The adv... [More]

This week’s Get to Know Your Gear segment will focus on Climbing Skins. What are Climbing Skins? – Climbing skins, also known as ski skins, are cross country skiing accessories which attach to cross country skis to restrict backward sliding of the skis. How do they work? – When the skins are attached to the skis, the fibers in contact with the snow lay flat when moving forward allowing for unrestricted forward movement.  Alternatively, when sliding backwards, the snow pushes against the grain of the fibers causing the skins to dig into the snow and hold the skis, and skier, in place. When should you use them? – Typically, climbing skins are only needed when venturing into areas with hills, switchbacks, or any type of ascent where momentum will not carry the skier to the top of the next hill.  While they are not always necessary to have on the skis, carrying climbing skins in a pack when cross country skiing is always advised. Now that you know what climbing skins are, when to use them, and how they work, you are ready to get outside and try some cross country skiing!  Remember, both cross country skis and climbing skins are available for rent from the Outdoor Recreation Center.  Enjoy the great outdoors!

This week’s Get to Know Your Gear will look into the adventures of Telemark Skiing. What is Telemark Skiing – Telemark skiing is a type of skiing that is done with the heel of your ski boot unattached to the ski, see video below. So the ski binding attaches to the boot at the toe. What really makes Telemark skiing unique is the type of turn that you execute. The turn is done with your knees bent and one ski is pushed ahead of the other. How do you use them – Learning how to Telemark ski is something that will take some time. It is best to talk with an experienced Telemark skier for tips. You can look at some step by step instructions online to give you an idea before you get on the mountain or check out the video below to see some skiers learning how to Telemark. When should you use Telemark Skis – If you are already an existing skier and want to try a new challenge, this style of skiing might be right for you. Many skiers say they love the sense of freedom and control that Telemark skiing gives them. Anyone can try Telemark skiing, however it is easiest and fastest to learn when you are already comfortable on parallel skis.

My last 12 years living here in Pullman has been an amazing time in my life.  Having had the opportunity to explore all the outdoor activities in and around the Pullman area has been exciting.  One of my favorite places to hike happens to be in Pullman’s backyard.  This place is none other than Kamiak Butte County Park, about 15 miles north of Pullman off Highway 27. The Palouse area has a rich history and Kamiak Butte is no different.  Named after Chief Kamiakin of the Yakama tribe, Kamiak Butte was thought to be part of the remains of an ancient mountain range destroyed by lava flows between 65 million to 2.6 million years ago.  Kamiak Butte County Park was established in September 1979 and is one of nearly 600 landmarks to be considered a National Natural Landmark. Being located close to Pullman, Kamiak Butte was one of the first parks I visited after moving to WSU.  I was pleasantly surprised at the upkeep of Pine Ridge Trail, the 3.5 mile loop that begins in the parking area and zigzags through the forested area up to the ridge.  From the ridge, breathtaking views of the Palouse can be seen in almost every direction.  Following the trail around, the backside leads hikers through a steeper and more dense area of forest.  To my surprise, on my first ascent to the top, I rounded a corner to find the ground covered in snow even though there was no snow in Pullman, (this reminded me of my original home in the German foothills). In addition to the hiking trail, the park offers camping year round. The picnic area offers tables, cooking grills, campfire pits, 3 smaller shelters (Pine Shelter), and 1 larger shelter (Larch Shelter).  Camping and shelter use both have a cost for use.  Shelters require reservations and camping is first come, first serve.  Its location about a mile from the highway and surrounded by trees, camping at Kamiak Butte is a wonderful get-away for a night or two to reconnect with th... [More]

Walking past a fitness class always pumps me up because blasting through the doors is the best mix of exhilarating music pumping out the speakers.  I’ve always wondered how the fitness instructors construct their playlists, are they born musically inclined?  Or are they practiced at creating a wonderful workout environment?  I took to the hallways to find a class that sounded inspiring. It didn’t take long until I heard a playlist I wanted to know more about, it came from a cycling class taught by Cairistiona (Cairisti) Flatley, pictured below. Cairisti joined UREC in July and is currently teaching cycling and Pink Gloves Boxing.  She has been a group fitness instructor for 4 years!  When I asked about her playlist she became very excited, “I believe music is one of the most vital elements for a successful group fitness class,” Cairisti said.  She went on to mention the importance of finding music that moves you while you’re working out. Cairisti said she’s eclectic when it comes time to make a playlist for her fitness class.  “I like to choose some current pop songs, some oldies, some rock, and some of my personal favorites; anything that I think will get people excited and motivated,” Cairisti said.  By doing this she feels there’s a little something for everyone. Preparation is the key to success when it comes to many things in life, and crafting a playlist isn’t any different.  “It takes me at least an hour to design a cycling class and make a playlist,” Cairisti said.  Below is a private playlist she provided me to share with you!  Work songs: Easy Love- MSTRKRFTIf I Was You (OMG)- Far East MovementHere it Goes Again- OK GoSeven Nation Army- The White StripesPause- PitbullYou Make My Dreams Come True- Hall & OatesLonely Boy- The Black KeysRockstar (Jason Nevins Remix)- N*E*R*DHello- Martin Solveig & DragonetteBlackout- Breathe ... [More]

Submitted by: Paul Lund, Cougar Crew Historian The Washington State University Men’s Crew team was represented by five oarsmen at the Northwest Indoor Rowing Championship, Ergomania!, Saturday February 4th in Seattle. The outcome was an impressive five medals and five personal best race results. In the Collegiate U23 Men’s Open 2000 meter event sophomore Jeff Rhubottom, Jr. (Burien, WA) took an early lead and stayed ahead through the first 500 meters. Junior Eric DeMaris (Snohomish, WA) opened a little more conservatively, but steadily closed the gap to his teammate, Rhubottom, Jr. Demonstrating why his consistency has earned him the stroke seat in the Varsity 8+, DeMaris stayed at the same pace until the last 250 meters when he built up to a sprint. He finished first in 6:28.5, and was followed by Rhubottom, Jr. in 6:35.6. Racing in between his fellow oarsmen, senior Joe Sudar went out aiming to improve his personal best by over 20 seconds. He was on pace well past the half-way mark, but the aggressive start caught up as he saw his speed slightly slow down. Sudar finished in 6:48.0, and took the last spot on the podium. In the second to last event of the day, the Men’s Open 2000 meter, Paul Lund (Harstad, Norway) and Orion McCabe-Gould (Olympia, WA) were hoping to show the result of their significant winter training in Pullman. Lund came out firing and jumped ahead of the pack, while McCabe-Gould was between 3rd and 4th for the first 250 meters. Seeded first, Austin Nichols from Pocock Rowing Center, passed Lund and took the lead once they crossed the 500 meter mark. Towards the 1,000 meter mark McCabe-Gould moved up and was within a few meters of his teammate. Nichols maintained his strong drive and stayed ahead with a comfortable margin going into the last 500 meters. With less than 300 meters to go, McCabe-Gould passed Lund for the first time in the race, and Lund was not able to respond. Nichols finished in 6:08, followed by McCabe-Gould in 6:... [More]

          Life’s little surprises can come at any minute, that’s why keeping track of my wellbeing is a priority to me.           The reason I bring up wellbeing is because while watching the morning news with my Special K cereal and black coffee, which is my go-to breakfast, I saw a video that left a lasting impression.  The comedic video is from the campaign Go Red for Women called “Just a Little Heart Attack,” see video below.                      My first thoughts were, “this is hilarious!”  But then I started thinking about the message, heart disease is more common in women than I previously assumed and after watching this video I started thinking about my own health.  I encourage you to look at what you’re doing to put your health first.  For some ideas, take a look at the Wellbeing wheel on wellbeing.wsu.edu, which showcases the different dimensions of wellbeing.            Lately I’ve focused on my physical wellbeing more, but something I would like to spend more time on is my spiritual wellbeing.  What dimension do you need to pay a little more attention too?           Oh, and if you read this today, don’t forget to sport some red gear in support of awareness for this campaign!  For more information on the Go Red for Women campaign, please visit http://www.goredforwomen.org/?popup=little-heart-attack.

One of ASWSU’s most recent initiatives will be a great way for students to improve both their social and financial wellbeing. The 30 Days of Pullman is a month-long event created by the Associated Students of Washington State University, which hopes to strength the connection between WSU students and the city of Pullman. ASWSU has partnered with 30 different local vendors to provide students with 30 days of discounts in February. When students present their Cougar Card at any of the local vendors on the day of the sale, they’ll receive a discount. According to an article on DailyEvergreen.com, the idea came from Virginia Tech in a brainstorming session during a conference in Denver. Some of the local vendors include Thomas Hammer Coffee this Friday, Black Cypress, Zeppos, Licks, South Fork and Crimson and Gray. For more information about the 30 Days of Pullman, check out this article in The Daily Evergreen or find the full listing of local vendors on ASWSU’s Facebook Page.