Hungry Students, Big Prize: Utah Professor Tackles Campus Food Insecurity

Hungry Students, Big Prize: Utah Professor Tackles Campus Food Insecurity

M Hasan    8:00 AM   

Addressing Food Insecurity on College Campuses

For many, the image of a typical American college student is one of carefree days spent studying for finals, attending football games, and staying up late for study sessions after a party. However, this stereotype doesn’t reflect the reality for many students across the country — including those in Utah. Many students are struggling with food insecurity, often unsure where their next meal will come from while pursuing their education.

Campus-based food pantries have become essential resources for students facing these challenges. These pantries are located in various places on campuses, such as union buildings, libraries, classrooms, and dormitories. Yet, they rely heavily on donations to keep their shelves stocked. Without contributions, both in cash and goods, these pantries would quickly run out of supplies.

At Utah State University (USU), psychology professor Michael Twohig has taken action to support students facing food insecurity. After receiving the prestigious D. Wynne Thorne Career Research Award — which includes a $7,500 cash prize — he decided to donate the entire amount to USU’s Student Nutrition Access Center (SNAC). This decision was not only driven by his research team's efforts but also by his personal connection to SNAC, where some of his Ph.D. students have found much-needed assistance.

Twohig emphasized that SNAC plays a vital role in reducing food waste by reclaiming usable food that would otherwise go to landfills. For instance, unused food from campus events is collected, repackaged, and stored for student distribution. Additionally, local restaurants in Logan contribute their leftover food, further supporting the pantry’s mission.

Beyond his donation, Twohig launched a matching campaign to encourage others to contribute. Every dollar donated to the campaign will be matched with a dollar from his award, doubling the impact of each contribution. This initiative has already seen success, with several donors matching his gift.

Kaylie Meccariello, a dietetics student and SNAC’s student director, shared how the pantry has helped her during times of need. “Having access to nutritious food made a big difference in my ability to focus on homework and social life,” she said. Meccariello hopes that raising awareness about food insecurity will help reduce the stigma surrounding the use of such resources.

Food insecurity is not limited to USU. Across Utah, multiple higher education institutions operate food pantries and programs to assist students facing nutrition scarcity:

• University of Utah operates the Feed U Pantry, offering free, nutritious food to students, faculty, and staff.
• Utah Valley University provides weekly access to a wide range of items, including fresh produce and hygiene products.
• Salt Lake Community College runs Bruin Pantries, supported by donations from the Utah Food Bank and other local organizations.
• Brigham Young University offers a comprehensive program to help students struggling with food costs.
• Weber State University maintains the Weber Cares Pantry, providing essential food and hygiene supplies.
• Southern Utah University’s HOPE Pantry serves hundreds of students weekly with $40 to $50 worth of food and supplies.
• Utah Tech University offers multiple resources, including the Blazer Food Pantry and a mobile pantry.
• Snow College operates Buster’s Pantry to meet short-term needs.
• Westminster University runs the Purple Basket, ensuring dignified access to food and household items.

These initiatives highlight the growing recognition of food insecurity as a critical issue affecting students. By supporting campus food pantries, individuals can make a meaningful difference in the lives of those who might otherwise go hungry. Whether through small or large donations, every contribution helps ensure that no student’s academic success is hindered by hunger.

The Surprising Truth About Holding Your Breath

The Surprising Truth About Holding Your Breath

M Hasan    6:30 AM   

Understanding the Science Behind Holding Your Breath

From childhood contests to grown-up moments of poolside bravado, most of us have tested our limits to see how long we can go without breathing. The aftermath includes experiencing a little breathlessness, maybe some lightheadedness too, but nothing too serious. Right? Not quite. What happens when you hold your breath goes far beyond that quick dizzy spell. From plummeting oxygen levels to unexpected effects on your brain and body, there’s a lot going on when you hold your breath.

Science says there’s only so long we can go without a good gulp of air, and it depends on things like age, fitness, and lung power. Sure, some people take it to the extreme. But even with record-breaking training, your body still feels the impact. Curious about what happens when you hold your breath? Read on as we take a deep dive into the surprising science behind it.

Is It Safe to Hold Your Breath?

It depends. Most of us have tried breath-holding, whether at yoga class or while swimming laps, but it’s only safe when it’s done with proper technique and training. Competitors and professional divers train rigorously over extended periods of time. By taking deep breaths before submerging themselves, and also performing various other fitness exercises, a diver is able to push the carbon dioxide out of their body, which takes away the body’s natural reaction to come up for air.

But even with all the training in the world, how long is it actually safe to do so? We’ve got the answer for you ahead.

How Long Can Humans Hold Their Breath?

Unlike loggerhead sea turtles, who can go without air for up to 10 hours, most healthy human adults can comfortably hold their breath for 30 to 90 seconds. Anything beyond this is dangerous and should be avoided, as it can put you at risk for drowning—even in shallow water. But that’s not the only risk. Coming up: What’s going on within your body when you hold your breath.

What Happens When You Hold Your Breath?

By now, we know there’s only so long the human body can go without air. And whether you’re trained or not, pushing past that limit sets off a chain reaction in your body as it copes with the lack of oxygen. Here’s exactly what happens when you hold your breath for too long:

• Oxygen levels drop: Without fresh oxygen coming into our bodies, the oxygen saturation level of our blood goes down. This means that our brain and organs do not receive the oxygen they need to function, a condition called hypoxia. When our brains begin to become hypoxic, the first symptoms are a feeling of confusion, altered decision-making, and loss of coordination.

• Carbon dioxide levels rise: Our bodies release carbon dioxide (CO2) when we exhale, so when we hold our breath, CO2 builds up and we get the urge to take another breath. However, this increase in carbon dioxide doesn’t always happen underwater.

• Risk of brain damage goes up: A study found that when divers held their breath for extended periods of time, they had higher levels of the protein S100B in their bloodstream. This protein is a marker for brain damage; fortunately, the increased level was temporary and went back to normal once they started breathing again.

• Coordination is affected: That same study also found that divers had higher levels of lactate (an ionized form of lactic acid) in their blood while holding their breath. Lactic acid is what builds up in your muscles during a long run or intense workout, and it can lead to cramping, soreness, and loss of coordination.

• Blood sugar levels rise: Holding your breath for too long can cause your blood sugar to jump. In the same study, researchers also found that blood glucose levels were higher in divers when holding their breath.

• Heart rate slows down: When our bodies are deprived of oxygen, the heart can’t pump fresh, oxygenated blood out to the body. Studies show that about 30 seconds of breath-holding can lead to a lowered heart rate and lower cardiac output.

• Blood pressure goes up: Once your body’s heart rate goes down during breath-holding, it tries to compensate by raising your blood pressure to get blood pumped to the body. It happens as our blood vessels constrict.

• Risk of passing out increases: The most dangerous risk of holding your breath underwater is the possibility of passing out in the water. When children hold their breath underwater, the pressure in their chests causes their blood vessels to cut off blood flow to the right side of the heart. As this happens, the heart can’t pump blood, which leads to the fainting reflex.

Should You Hold Your Breath for Extended Periods of Time?

Because of the very real risks involved—including accidental drownings among healthy kids and adults—the Centers for Disease Control and Prevention advises against practicing voluntary apnea altogether. So yes, breath-holding games are a no-go. But if you’ve got dreams about going toe-to-toe with record holders, it’s best to train with professionals under strict medical supervision. Safety first, bragging rights later!

I Ate Cottage Cheese Daily for a Week—Here’s the Result

I Ate Cottage Cheese Daily for a Week—Here’s the Result

M Hasan    6:17 AM   

The Versatility of Cottage Cheese: A High-Protein Snacking Revolution

As spring approaches, the trend of high-protein snacking has taken off, especially on platforms like TikTok. Videos featuring cottage cheese have amassed over 265 million views, showcasing a variety of creative recipes such as cottage cheese toast and even cottage cheese ice cream. This dairy product is gaining popularity for its versatility and nutritional benefits.

Registered dietitian Crystal Scott emphasizes the adaptability of cottage cheese, stating that it can be incorporated into almost any meal. It can enhance scrambled eggs, making them creamier while boosting their nutritional value. The possibilities are endless when it comes to this simple dairy product.

During a week-long experiment, I found that incorporating cottage cheese into my daily routine was both satisfying and enlightening. The high protein content in a single cup of 1% cottage cheese provides 28 grams of lean protein with only two grams of saturated fat. This makes it an excellent option for those looking to maintain a balanced diet.

Dr. Guan highlights the benefits of cottage cheese, noting that it is a great source of protein and can easily be integrated into various meals. Its convenience makes it ideal for families and busy individuals who need quick, nutritious options.

The Power of Casein Protein

Cottage cheese is particularly rich in casein protein, which is known for being slow-digesting. This means it provides a sustained release of amino acids to muscles, supporting muscle recovery and immune function. Additionally, casein is high in glutamine, which further aids in these processes.

An associate editor from The Healthy @ Reader’s Digest shared her positive experience with cottage cheese. She uses it as a pre-workout snack, finding that it keeps her energized without the need for additional snacks. She also noted that it helps keep her full throughout the day, reducing the urge to snack unnecessarily.

Probiotics and Gut Health

Cottage cheese can also be a valuable source of probiotics, similar to yogurt. However, not all products contain probiotics, so it's essential to check the label. If the ingredients list cultured milk, it's likely that the product contains beneficial probiotics. These can support gut health and aid in digestion.

For those sensitive to dairy, the probiotic content of cottage cheese might offer unexpected benefits. One individual reported that consuming cottage cheese helped regulate her bowel movements, contrary to her initial concerns about dairy causing constipation.

Bone Health Benefits

Calcium is another significant nutrient found in cottage cheese. A half-cup serving provides 10% of daily calcium needs, contributing to strong bones. Incorporating cottage cheese into meals can be a simple way to boost calcium intake.

Creative Uses for Cottage Cheese

Beyond its traditional use, cottage cheese can be transformed into various dishes. Whipping it with peanut butter, honey, and cinnamon creates a delicious, high-protein snack. Similarly, mixing it with garlic, lemon, and chives results in a savory dip perfect for vegetables.

Considerations for Sodium and Fat Content

While cottage cheese offers numerous benefits, it's important to be mindful of its sodium and fat content. A half-cup serving of some brands can contain up to 750 milligrams of sodium, which is a significant portion of the daily recommended limit. Additionally, full-fat varieties may contribute more saturated fat, which should be considered for heart health.

In conclusion, cottage cheese is a versatile and nutritious option that can be enjoyed in many forms. Whether used as a snack, a meal component, or a base for creative recipes, it offers a range of benefits that make it a valuable addition to any diet.

11 Reasons for Outer Foot Pain

11 Reasons for Outer Foot Pain

M Hasan    6:17 AM   

Understanding and Managing Lateral Foot Pain

Pain on the outer side of your foot can be both uncomfortable and disruptive to daily life. It may range from a dull ache to sharp, burning sensations that make standing or walking difficult. While lateral foot pain is less common than other types of foot pain, such as heel pain or toe pain, it can still be a significant issue for many individuals. Identifying the cause of this pain is essential for effective treatment and prevention.

Lateral foot pain, also known as pain on the outside of the foot, has a wide range of potential causes. These include conditions like ankle sprains, arthritis, bunionettes, cuboid syndrome, fractures, sinus tarsi syndrome, stress fractures, tendinopathies, and more. Each of these conditions presents unique symptoms and requires different approaches to diagnosis and treatment.

Common Causes of Lateral Foot Pain

1. Ankle Sprains
   Ankle sprains are among the most frequent causes of lateral foot pain, particularly in individuals with high arches. They often occur during activities that involve sudden changes in direction or twisting of the foot. Symptoms include swelling, bruising, and tenderness. Treatment typically involves the RICE protocol (rest, ice, compression, elevation) and may include nonsteroidal anti-inflammatory drugs (NSAIDs) or supportive devices like braces or walking boots.

2. Arthritis
   Arthritis, including osteoarthritis and rheumatoid arthritis, can lead to inflammation and pain in the joints of the foot. Osteoarthritis involves the wear and tear of cartilage, while rheumatoid arthritis is an autoimmune condition that affects joint lining. Diagnosis usually involves imaging tests, and treatment options include medications, lifestyle changes, orthotics, and in severe cases, surgery.

3. Bunionettes
   A bunionette, also known as a tailor’s bunion, is a bony bump that forms at the base of the pinky toe. It can become painful due to friction from tight shoes. Relief can often be achieved by wearing shoes with a wide toe box or using cushioned pads to reduce pressure on the affected area.

4. Cuboid Syndrome
   Cuboid syndrome occurs when the cuboid bone in the foot becomes dislocated. It is common among athletes, especially ballet dancers. Symptoms include pain on the outside of the foot, stiffness, and difficulty walking. Treatment may involve manipulation of the bone, orthotics, and physical therapy.

5. Fifth Metatarsal Fractures
   The fifth metatarsal is the long bone on the outside edge of the foot. Fractures in this area, such as avulsion fractures and Jones fractures, can be caused by overuse or injury. Avulsion fractures often heal quickly with rest and a walking boot, while Jones fractures may require casting or surgery.

6. Sinus Tarsi Syndrome
   Sinus tarsi syndrome involves inflammation in the tunnel-shaped space between the heel and ankle bones. It can cause persistent pain and instability. Treatment includes RICE, orthotics, and physical therapy, with surgery as a last resort.

7. Stress Fractures
   Stress fractures are small cracks in the bone caused by repetitive stress or overuse. They are common in athletes and individuals with weak bones. Symptoms include localized tenderness and pain during activity. Diagnosis is often confirmed with an MRI, and treatment may involve rest, immobilization, or surgery.

8. Tendinopathies
   Tendinopathies refer to injuries of the tendons, including Achilles and peroneal tendinitis. These conditions can cause pain on the outside of the foot and are often treated with rest, stretching, and strengthening exercises.

9. Achilles Tendinitis
   Achilles tendinitis involves inflammation of the Achilles tendon, which connects the calf muscles to the heel. It can cause pain at the back of the heel and sometimes on the outside of the foot. Treatment includes RICE, stretching, and physical therapy.

10. Peroneal Tendinitis
    Peroneal tendinitis affects the tendons that run along the outside of the ankle. It is common in athletes with tight calf muscles. Symptoms include pain on the outside of the foot and ankle, and treatment may involve orthotics, braces, and physical therapy.

11. Painful Os Peroneum Syndrome (POPS)
    POPS involves a small bone within the peroneus longus tendon that can become fractured or trapped, causing pain. Treatment is similar to peroneal tendinitis and may include RICE, orthotics, and, in severe cases, surgery.

12. Tarsal Coalition
    Tarsal coalition is a congenital condition where two bones in the foot are fused together. It can lead to a rigid foot and frequent sprains. Treatment may include orthotics, physical therapy, or surgery if conservative methods fail.

Preventing Lateral Foot Pain

Preventing lateral foot pain starts with proper footwear. Wearing well-fitted shoes that provide adequate support can help avoid many of the conditions that cause pain. Athletes should gradually increase their training intensity and incorporate lower-impact activities into their routines. Maintaining a healthy diet rich in calcium and vitamin D can also support bone health and reduce the risk of stress fractures.

If you experience persistent pain or discomfort, it is important to consult a healthcare professional for an accurate diagnosis and appropriate treatment plan. Early intervention can prevent complications and improve long-term outcomes.

I Drank Lemon Water Daily for a Week—This Is What I Found

I Drank Lemon Water Daily for a Week—This Is What I Found

M Hasan    6:17 AM   

The Health Benefits of Lemon Water

You’ve probably heard the saying, “When life gives you lemons, make lemonade.” Let’s tweak that a bit—how about making some lemon water instead? Though lemons are often associated with the sweet taste of lemonade (thanks to all that added sugar), here’s an important fact: “Lemons are actually one of the lowest-sugar fruits,” says Julia Zumpano, RD, LD, a clinical registered dietitian. She notes that as flu season approaches, it’s good to remember that lemons are packed with Vitamin C to help boost your immune system. They’re also low in calories and carbohydrates, and they even contain fiber.

Having a mom who worked as a fitness instructor and lifestyle coach gave me a front-row seat to the benefits of lemon water—she made it an essential part of her morning ritual. Although I’ve occasionally sipped on lemon water myself, it wasn’t until my editors suggested it for this piece that I committed to it fully. Spoiler alert: I’m happy to report it has now earned a permanent spot in my morning routine, especially since I’m always looking to increase my daily water intake.

Ahead, you’ll learn why lemon water might be a great addition to your own routine, with tips from nutrition experts on how to best incorporate this zesty hydration into your diet.

The Health Benefits of Lemon Water

“Lemons are an amazing fruit that is full of nutritional benefits,” shares Samuel Mathis, MD, MBA, a board-certified family medicine physician. Not only are they packed with vitamin C, but “they also contain good amounts of Vitamin B6 and potassium, which help with energy levels and heart health,” he adds. Vitamin C also plays an essential role in iron absorption, which can aid in preventing anemia.

Here’s what you get from a single serving of lemon juice (half a cup), as outlined by Zumpano:

• 27 calories
• 8.4 grams of carbohydrates
• 3.1 grams of sugars
• Over half the daily recommended intake of Vitamin C
• A valuable source of B-complex vitamins
• Essential minerals like magnesium and copper
• Antioxidants such as lutein, zeaxanthin, and beta-cryptoxanthin

Dr. Mathis also highlights the distinctive compounds found in lemons:

• Hesperidin, which can help reduce atherosclerosis
• Eriocitrin, a potent antioxidant that decreases inflammation
• D-limonene, an essential oil that soothes inflammation and may enhance digestion

Dr. Mathis shares that mixing lemon with water improves our body’s absorption of these nutrients. Also, using whole lemons can boost gut health thanks to the pectin in the pulp. This makes it arguable that buying a lemon, instead of prepared lemon juice sold in a bottle, may be advantageous.

Despite common misconceptions, lemon water is actually good for the stomach. It offers digestive benefits primarily because of D-limonene, which neutralizes stomach acid, eases heartburn, and supports digestion following meals.

Plus, there’s the overarching benefit of increased hydration—many of us don’t drink enough water, and adding lemon can make drinking more water much more appealing.

The Best Way to Drink Lemon Water

All you need to make lemon water are two simple ingredients: A fresh lemon and some water. “It’s recommended you use slightly warm or room temperature water since this helps extract the vitamin C,” Zumpano advises.

Follow these steps to make the perfect glass of lemon water each morning:

• Start with a fresh lemon, squeezing half into eight ounces of water.
• Make sure the water is warm or at room temperature for maximum benefit.
• If it’s too tangy for your taste, you can soften the flavor by diluting it with a little more water or adding mint, ginger, or a touch of turmeric for its added anti-inflammatory effects.
• “I would also suggest adding a bit of black pepper to enhance the absorption,” Dr. Mathis recommends. But remember, the key is to keep it natural—avoid adding sugar, though adding a little bit of honey is OK on occasion.

I tried it myself and enjoyed mixing in one-quarter teaspoons of turmeric and just a pinch of black pepper for extra health benefits.

The Best Time to Drink Lemon Water

Several studies have explored whether the timing of drinking lemon water makes a difference. “There is not a strong scientific consensus on the best time of day, but drinking a glass of lemon water in the morning can provide some significant benefits,” says Dr. Mathis.

Opting for lemon water first thing in the morning is a great way to hydrate after a long night’s sleep—keep in mind, you haven’t had any fluids for about six to 10 hours. Plus, the vitamin C boost not only perks up your energy levels but also kick-starts your metabolism and could even aid in weight loss, thanks to its impact on the digestive system.

Health Benefits I Got from Drinking Lemon Water Every Day

Lemon water helped keep me hydrated. Often, my mornings start with a longing for a warm cup of coffee rather than water. However, Zumpano suggests that “a daily lemon water habit is an easy way to get your day off on the right foot.” That’s exactly what I discovered during my week of drinking lemon water daily. It not only quenched my thirst but also made me more aware of my overall water intake, helping me meet my daily hydration goals.

Lemon water improved my digestion. Acid plays an important role in breaking down what we eat, which explains the high levels of it in our stomachs. “The acid in lemons may be especially helpful in supplementing stomach acid levels, which tend to decline as we age,” Zumpano points out.

Lemon water boosted my immune system. Citrus fruits, particularly lemons, are renowned for their high vitamin C content. This essential nutrient acts as an antioxidant, protecting your cells from diseases. “In the same way you may depend on a warm cup of lemon tea when you’re sick, a daily glass of lemon water may help shield your body from illness in the first place,” suggests Zumpano. It’s a handy tip, especially with school back in session and flu season just around the corner.

Lemon water prevents kidney stones. One final benefit I discovered from drinking lemon water every day is its positive effect on kidney health. “Specifically, the citric acid in lemons blocks kidney stone formation and can actually break up smaller stones before they start to form,” explains Zumpano.

Can Lemon Water Reduce Belly Fat?

“There’s no evidence that lemon water actually reduces belly fat, but many individuals find that lemon water improves their metabolism and increases their energy level, thus leading to a more natural weight loss,” explains Dr. Mathis. Plus, staying well-hydrated can reduce the tendency to overeat, contributing to weight loss.

“While starting the day with lemon water is a healthy habit, it’s not a cure-all,” adds Zumpano. You might have encountered something known as the lemon juice cleanse—this involves drinking a mixture of lemon and ginger to lose weight. This fad diet, which recommends consuming only the lemon juice blend for one to three weeks without any solid food, is not advisable and is an unhealthy method for losing weight. “Although, if you use lemon water to replace other juices or sugar-sweetened drinks, it could lead to a significant reduction in your sugar intake, therefore causing some weight loss,” she says.

Does Lemon Water Detox Your Body?

“The idea of a ‘detox’ is mostly a myth. Our liver does a wonderful job of helping remove impurities and toxins from our body on its own,” clarifies Dr. Mathis. While lemon water aids in hydration, which assists the liver in its functions, lemons have no properties that directly influence or affect the body’s detoxification processes.

Is Lemon Water OK to Drink Every Day?

“Absolutely!” both experts agree. Although they caution that excessive consumption of lemons poses certain risks. The citric acid in lemons may wear away tooth enamel if nothing is consumed afterward. However, maintaining proper oral hygiene can mitigate this risk.

“If you’d like to err on the side of safety, drink your lemon water through a straw to protect your pearly whites,” Zumpano concludes.