Emily Allgair, Editor-in-Chief

This week, February 26 through March 3, is Eating Disorder Awareness Week. Being on a college campus, where four out of ten students report having or knowing someone who has an eating disorder, it is important to keep in mind the different triggers, signs and resources for those struggling with eating disorders and disordered eating.

Society itself is fat-phobic, so living in a bigger body can oftentimes be scary. If you find yourself struggling with an eating disorder, disordered eating or even body image, you might find yourself asking “what can I do for myself?” in reference to weight stigma, fat bias and diet culture. I had the opportunity to sit down with Bridget Shertzer, MS, LPC, the Site Director at The Renfrew Center to discuss these issues and how to help build emotional tolerance in the face of these issues.

The “transitional years” of life, such as when someone is going through puberty or moving into college, are often the time when people are at the highest risk of developing an eating disorder, with ages 17 to 23 being the age range at most risk. Although women and girls are often the ones associated with disordered eating, men also experience these issues. They often fly under the radar when struggling with eating disorders, especially college athletes.

As for what to look for in terms of the different signs and triggers, there is no universal experience when it comes to eating disorders and disordered eating. Overall, however, there are certain things that can hint at these issues, whether it be physical, mental or emotional signs. Physically, fluctuating weight (both losing and gaining), struggling with energy levels and sleep hygiene, as well as cardiac issues can hint at issues with eating. Mentally, some signs include issues with body image, hiding food and eating in isolation. Emotionally, depression and anxiety are likely to increase, as well as feeling the need for perfection. 

Shertzer described the recovery process of eating disorders as very similar to the five stages of grief: “I’ve found in my experience that patients go through all five of those stages [denial, anger, bargaining, depression and acceptance] not in a linear way. Much like grief, you’re bouncing between them, often.”

Like Shertzer said, recovering from an eating disorder is far from linear. While acceptance is often thought of as the ultimate goal in recovery, it might be easier to reach the thought process of “I know what’s happening and I can’t change it, but how can I continue to live according to my values?”

This year, The Renfrew Center is launching a new campaign to share the mission of Eating Disorder Awareness Week called “In My Empowerment Era.” Getting to the heart of eating disorders, In My Empowerment Era respects that every person can go through recovery at a different pace, allowing those who struggle with eating disorders to reflect and celebrate their personal recovery process.

The three areas that Shertzer and the Renfrew Center recommend focusing on during recovery include mindfulness, self-acceptance and empowerment. For everyday mindfulness, try using your five senses; connect with what is around you and let it try to ground where you are mentally. To empower yourself, it is recommended to get involved in things that interest you, especially in spaces that are anti-diet culture, weight culture and fat bias. Social media can be tricky, but it is important to keep in mind that your algorithm is defined by you. Try following body neutral and anti-diet culture accounts, curating content that aligns with who you want to be. Surrounding yourself with the type of messaging that best aligns with your personal beliefs and goals will ultimately help you in your recovery journey. 
If you or someone you know is struggling with an eating disorder, don’t hesitate to reach out. Here at La Salle University, the Student Counseling Center offers individual counseling, psychiatric consultation, crisis intervention and outreach and referral services. As for The Renfrew Center, there is a weekly national college support group who meet on Tuesdays from 3:30 p.m. to 4:30 p.m. free of charge. They also offer free assessments where they offer recommendations for what might be helpful for the inquiring individual. The Renfrew Center supports 450 commercial insurances, and tries to move through financial barriers as best they can. For more free content, please visit The Renfrew Center’s website.

Sam Klein, Editor

While the holiday season usually causes an abundance of joy and cheer, impending final exams can lessen the ho ho ho’s and increase the oh no no no’s. Pressure to do well and wrap up the semester nicely can put you in a funk, so here is your guide for staying merry and bright.

1. Romanticize your life

Pretend you’re the main character. No really, do it. If you’re imagining yourself as the main protagonist of a film, you’d be surprised at how exciting you find the little things, or how aesthetic your environment becomes. Put on that cute outfit for no reason, get the coffee, light the candle. Make the mundane enjoyable. Incorporate little things that get you excited into your daily routines like listening to music while you brush your teeth as if you’re in a coming-of-age movie or working out like you’re in a training montage. Loving life can be a choice, and once you start to appreciate it, life will appreciate you back. 

2. Prepare, prepare, prepare. And then stop.

Exams, papers and projects can be stressful, the thought of doing them all perhaps nauseating. Unfortunately, however, the only way to get past them is to get through them. So get the work done. Study hard and feel proud of yourself for pushing through. Create a schedule for yourself that balances the class load, starting with the hardest stuff and transitioning into the easier. A funk can occur if you procrastinate on the work you don’t want to do because you feel like it’s too hard or you’re nervous about the outcome. The only way to prevent this is to just start. Once you feel like you’re prepared, however, stop. Under a little pressure you can shine like a diamond, but too much pressure and you’ll turn to dust. Get it done and then be done. Occupy your mind with things that bring you joy, learning when to ease back on yourself once the task at hand is complete. Avoiding a funk is about balance.

3. Express gratitude

Harvard reports that giving thanks for what you have can statistically make you happier. Therefore, when you’re down, focus your energy on the things you have and the people you appreciate. Especially when you’re experiencing strong, stressful emotions, it can be easy to pinpoint the negative. However, did you eat today? Did you wake up in a warm bed? Are you getting a college education? Is there a person in your life that makes you feel good? Reflect on the things you might otherwise take advantage of, shifting what could have been a negative mindset to one filled with gratitude.

4. Reward yourself

You studied? You deserve a sweet treat. You did your laundry? Yes! Reward yourself. Cleaned out your room? Boom, reward. Appreciate all the work you do and remember that you deserve compensation for being so amazing, even if you don’t always feel amazing. Part of being in a funk is a lack of appreciation for yourself and sometimes, even if you don’t think you “deserve it,” you just have to reward yourself anyway. According to Dr. Marc Dingman, rewarding yourself can result in increased levels of dopamine which increases your happiness overall! Therefore, the more you reward yourself, the happier you will be, and the more likely you’ll do the task again to feel the same sort of satisfaction. And just like that you’ll be happy, productive, and funk-free!

Editor’s Note: Good luck to everyone taking final exams! May your stress levels be low, and exam scores high! Have a safe, healthy and fulfilling winter break ❤

Sam Klein, Editor

Waking up on a Sunday with an endless to-do list and limited motivation to complete it all can be overwhelming. An anxiety-induced morning figuring out what you’re going to do and when to maximize the time in your day can force Sunday to be your least favorite day of the week. However, below is a guide to diminish these “Sunday Scaries” and properly reset before jumping into yet another Monday.

1. Plan Before Sunday

One of the best ways to reduce waking up feeling stressed is to establish a general plan the day before. This isn’t to say your Sunday has to be planned out by the hour, but establish a loose schedule for yourself to give your day some structure. Maybe you sleep in but work out an hour after you wake up. Perhaps you get up early and do homework, and then allow yourself a nap in the afternoon. By giving your brain less to think about in terms of “What should I be doing right now,” your day will coast by more peacefully.

2. Create a to-do list

Checking off boxes has to be one of the most rewarding feelings. Making reasonable goals and establishing a manageable to-do list is the first step. If you haven’t read for a class, reading four chapters in one day might not be the most realistic thing to write down on the list, but one chapter would be a beneficial baby step.

Things that should be included on your to-do list should be homework, cleaning, miscellaneous tasks you’ve been putting off (i.e., sending an email, scheduling a meeting, etc.), laundry and grocery shopping. Create a to-do list that will leave you feeling accomplished and calm prior to completion. Think about the space you’re creating for yourself for the upcoming week. Think of the benefits of having clean clothes folded, fresh sheets on your bed, and a fridge restocked. All of these things might feel insignificant, but allow for a heightened sense of preparation for the week ahead. Create a to-do list that will allow you to go to bed feeling like your own personal breath of fresh air.

3. Be productive

Productivity is a scary word when you have little to no energy, but once you complete one task and feel fulfilled, your mind subconsciously wants to keep that feeling going and do more. Start with tasks that require less energy or even things you enjoy doing, or at the very least, you don’t mind doing. Perhaps this is making your bed or tidying up your room. Once you feel a sense of accomplishment, you might feel inclined to keep going. Maybe just making your bed gives you the motivation to wash the dishes and put a load of laundry in, or cleaning your room inspires you to start your homework in a clean space. A proper reset is for you because you deserve to begin a new week with a clean space and positive mindset. Do what you need to do in order to get yourself there.

4. Rest

Rest is okay. Napping is okay. Sleeping in is okay. Having a movie marathon is okay. Rest is essential to feeling well prepared for an upcoming week, however, rest isn’t solely sleep, while definitely an option. Rest can come in the form of watching TV, scrolling on your phone, reading- ultimately, any horizontal time is time well spent on a Sunday. Your body expends a lot of energy throughout the week through exercise, brainpower, and simple human functions, therefore it’s important to reward it with ample rest. You’re not lazy if you need some extra downtime because sometimes you just need a break.

5. Do one thing just for you

While productivity and rest serve as the foundational elements of a “proper reset,” doing the things that make you happy are equally as important. No day should be spent going through the motions or doing things that make you miserable just because you feel like you “have to” do them. Romanticize the little things and embrace every small victory. While establishing a plan for your Sunday, make time to do something that fills your heart with joy or your mind with ease. Take a walk, make cookies, draw a bath, do a facemask, shoot hoops, go to brunch, read a book, journal, dance. Sometimes it might not feel like there’s enough time in the day to check off every item on your to-do list, but there is always enough time to make yourself smile.

Sam Klein, Editor

There is hardly anything worse than the feeling of heartbreak.

No matter the situation, time spent together, or position within a breakup, here is your guide to maneuvering through such an uncomfortable and devastating feeling…

Let it out.

Breakups follow a similar process to that of grief. First comes denial, then anger with bargaining shortly following. Eventually, the sadness kicks in, but through it, the feeling of acceptance is reached. The emotions can circulate in a vicious cycle, ebbing and flowing as the days pass. Sometimes, these feelings hurt. Let them. Let every painful emotion pass through your heart and your mind. Reflect on the things that crush your spirit. Distractions help, but only temporarily. In order to reach true acceptance, one must cry every last tear out of their eyes, scream at the top of their lungs and punch countless pillows. Acceptance comes only when you let your body and mind cleanse itself of all negative energy.

Let it out into the air, to your mom, in a scream or in the shower. Sob if you need to, break things, shred pictures up. The most spectacular thing about you is that you are human, and unlike a machine, you can break down without the need for repair.

Time is your healer.

Some days drone on while others fly by. Some days are easier, while others are much harder. As you feel the things that you are meant to feel in order to move on, time continues. Time doesn’t stop, so you can be sad or angry. Time just passes. Eventually, there will come a point in time when you aren’t upset at the things that used to remind you of them anymore; you will think of them less. Eventually, you’ll heal, and time will have done its thing. It’s hard to look into the future and imagine a more peaceful version of yourself, but time will always provide light at the end of a long and foreboding tunnel.

Stay soft.

It is easy to grow resentful following a breakup, especially when circumstances seem to justify it. But in a world where you can be anything, be kind. Speak only of your former partner in a way you wish they spoke about you, for even if they are just angry thoughts, the words remain equally impactful. Learn to forgive. Not for them, but for you. You deserve every ounce of extra weight placed upon your shoulders, not by you, to be lifted. Don’t let the heartbreak harden you. Continue to believe in love, in companionship. Never lose sight of a heart of gold by hiding behind a cold exterior.

Discover who YOU are.

The process of healing is for you and directed by you. What makes you smile, laugh? What fills your heart with joy? Do more of what you’re passionate about and if you don’t know, find out! Life is too short to dwell on somebody when there is so much love to give to yourself instead. Love yourself. As hard and as deeply as you possibly can. Just do you. Who cares as long as it makes you happy? Do whatever it is that you want. You don’t need to justify what fixes a heart you never broke but are trying desperately to mend.

Take care of yourself.

I know it’s hard to eat right now. It’s hard to go to class and get work done. It’s hard to even muster the courage to crawl out of bed. But celebrate every little thing. You brushed your teeth this morning? You’re doing amazing! You made your bed? You’re on fire! You did your homework? I’m so proud of you! The worst thing you can do is focus less on yourself because someone else is preoccupying your beautiful mind. You cannot focus on healing if your belly is empty and your space is a mess. Take it one step at a time. Make your bed or go for a walk. It doesn’t matter what you do as long as you make taking care of YOU a full-time job.

Know you are enough.

No matter what has happened, know you are always more than enough. You are worthy of endless love and compassion. Your heart deserves to be cherished, and maybe right now you are the one who is supposed to cherish it. Keep your head and standards forever raised and don’t let anyone dull the sparkle you so beautifully possess.

Sam Klein, Editor

The beginning of your college years can be equally as terrifying as they are memorable. No matter the distance from home, adjusting to living in a different place surrounded by hundreds upon thousands of new faces can be overwhelming. You are bound to meet interesting people, take boring classes, and ignite passions you didn’t know you had; but in the process, discomfort can be found. Here is a “How To” guide to embracing said discomfort and enjoying your freshman year to its fullest potential…

Don’t compare your experience to others

People are different. That’s a fact that must be understood in order to have a positive college experience. People come from all walks of life, from different states, socioeconomic backgrounds, religions, the list continues. Some people enter college with an agenda, of which might not match yours. While you might want to get straight A’s, others might want to party as hard as they can, other people trying to come home as much as possible. Just because you choose to stay in, go out or go home, doesn’t mean you are better or worse than your peers. Comparing yourself to other people, in general terms, is a dangerous game, and one that will be detrimental when adjusting to a new place. Just because you notice your roommate made friends quickly doesn’t mean you’re failing because it’s taking you some time. That just means everyone is on their own path with their own timeline and you need to be patient with yourself.

Live in the moment

Time goes by exceptionally fast. With classes, homework, extracurriculars and taking the time to reward yourself for it all, you might constantly be thinking about the next thing.  But remember to stop. Breathe. Reflect that you have the incredible opportunity to get a college education. Free time might be sparse, but when you have it, bask in it. Enjoy every second you get to laugh with friends or relax because eventually the time will have come and gone, and you don’t want to wish you had done things differently.

Feel your emotions as they come

Homesickness, sadness, anxiety- these are all common emotions for college students. Don’t reject them even if embracing them can feel awkward. Allow these feelings to pass through, understanding you are not alone and that they are normal. Do not bottle them up, nor sweep them under the rug. Your emotions are valid and are all part of the discomfort that comes with moving to a new place. When the going gets tough, keep going. Don’t give up on the school or your experience based off of a few bad grades or weeks. Hang in there because better things are always coming.

Join different clubs/organizations

Getting involved is extremely important for joining a college campus. Whether that be athletics, clubs, or Greek life, find organizations on campus that pique your interest. Making friends and feeling connected becomes much easier when you have a group of people with similar interests. Not only this, but you are able to feel a sense of belonging and purpose. Certain clubs also help build your resume and make you appear more marketable to future employers, which never hurts to have in the forefront of your mind as a new college student. Not every club or organization is for everyone, so reach out to advisors or do research of your own online to discover the best fit for you! Maintain an open mind and try things you might not have previously tried, for you’ll never truly know if you like something if you don’t try it.

Don’t be afraid to take time for you

The social atmosphere of college can sometimes get overwhelming and feel like an obligation. Just because your friends are hanging out doesn’t mean you have to join them. Know that it is okay to take alone time, as living in a dorm rarely offers privacy. There is no shame in needing to step away for a little while. However, don’t allow yourself to become isolated. Take the necessary time and re-join your friends next time they do something together.

No one is judging you more than you’re judging yourself

Simply put, just be you. Don’t try to compromise who you are to make friends or stand out in a crowd. Don’t refrain from doing something because you think someone might laugh or stare. When you think about the potential criticism from others, you become your own worst critic, and what sense does that make? The people that are meant to be in your life will embrace you for the things you are, and even the things you are not, so don’t fixate on the people who won’t. Be you, for you.

Olivia Funk, Staff

Coming back on campus, it can be hard to eat the same dining hall food day after day. These three easy recipes can give you a change from the dining hall, not to mention they are dorm friendly and delicious!

Mac and Cheese in a Mug
Making homemade Mac and Cheese has never been easier with Mac and Cheese in a Mug. 

Start by grabbing a microwavable safe mug, adding 1⁄2 cup of macaroni noodles, 1⁄3 cup of water, and a pinch of salt. Microwave for 3 minutes stir it up and add a splash of milk and a handful of cheese of your choice. Add some pepper, garlic powder, and onion powder, and a pinch of hot sauce if you would like. Stir it up again and microwave it until the cheese has melted and combined (at least 30 seconds) then enjoy!

Elevated Ramen
Everyone’s college staple is ramen noodles. It’s quick, it’s easy and it tastes delicious, but here is a great way to elevate the same old ramen recipe. Start by boiling a pot with water as the package says, but before you add the noodles soft boil and egg or two. You will do this by cooking your egg in the boiling water for 7-8 minutes and then putting it straight into an ice bath. While your eggs cool, follow the normal package instructions. When you add your seasoning mix to the cooked noodles, add some garlic powder, onion powder, soy sauce and sesame oil to taste. Take the shell off of the eggs, cut them in half and add on top with more soy sauce and sesame oil. There you have it, elevated ramen. Stir Fry
If you have more kitchen space, this a great easy recipe to make and will give you plenty of leftovers. Start by cooking a cup of rice or heating up a microwavable rice packet. While the rice is cooking, cut up your veggies of choice. I used carrots, peppers and sugar snap peas. Frozen vegetables can make it even easier. I also decided to use chicken in my stir fry, but you can definitely sub or a different meat option or just stick with a veggie stir fry. While the rice cooks, heat up a large pan with olive oil and add your chicken, cooking it all the way through. Then take it out and set aside to rest. In the same pan, add more oil and then add your onion and veggies. Once they soften a bit, add some minced garlic. Once the rice is cooked, add it to the pan along with the chicken and mix everything up. Add soy sauce, sesame oil, and if you like it spicy, some red pepper flakes. Push the rice mixture to the edges of the pan, creating a circle in the middle where you will crack one egg. Once the egg starts to cook a bit, mix it with the rest of the rice. Add more seasoning if you would like and enjoy your delicious and easy stir fry!

Kori Deibert, Faculty

Holiday festivities are right around the corner and that means it’s the season of family, celebration, and lots of food. It can be hard to resist our favorite holiday recipes that adorn Thanksgiving, Hanukkah, and Christmas like pecan pie, latkes, and sampling everything on the buffet table. But consuming 200 extra calories a day can strain the waistline causing you to gain two to three pounds over a five-to-six week period. Below are some simple tips to help you enjoy the holidays so you don’t have to deprive yourself the delicious holiday favorites.

1. Eat before you go. Excessive hunger promotes overeating.

2. Drink lots of water. Drinking water before a meal can help increase your feeling of fullness.

3. Don’t put everything on your plate. Start by taking a walk around the buffet table to look at all the options.

4. Add color to your plate. Include bright colored fruits and vegetables on your plate. Make it your goal to fill half of your plate with these bright and vibrant colors.

5. Before getting seconds, wait 10 minutes. It takes 10 minutes for your stomach to signal to your brain that you are full.

6. Pull out your walking shoes. Take a walk before eating or between dinner and dessert.

7. Don’t stand next to the buffet or appetizer table to prevent mindless eating.