Each year an increasing number of young men and women turn to muscle growth supplements, hoping to better confront the immense societal pressures of being fit, good-looking and healthy. In a market full of grand promises and avid testimonials, many researchers have questioned the effectiveness and safety of these supplements. Whey protein, creatine, Nitro, glucosamine and chondroitin sulfate are the most popular supplements currently undergoing extensive research. Each of these supplements has its own advantages and disadvantages.

Bill Carson, a fourth-year Engineering student and president of the University’s Powerlifting and Bodybuilding Club, said the most common supplements used by his teammates include multivitamins, protein, creatine, fish oil, amino acids, glucosamine and chondroitin sulfate. Carson said the only side-effects they have experienced are “better recovery, less joint pain and better health.” He also emphasized that those new to weight-lifting must remember that supplements benefit those using them only if they are used in conjunction with a proper diet and training regimen.

“If everything else is in check, supplements provide a welcome performance boost or can be used to fill a nutritional void created by our on-Grounds dining facilities,” Carson said.

Multiple studies have found that the staple supplement of most weight lifters’ diets is whey protein powder. The protein is the liquid remaining after milk has been curdled and strained, containing significant amounts of lactose, vitamins and minerals. Whey digests quickly and allows for amino acids to enter the blood stream faster than any other protein. Recent studies published in the American Journal of Clinical Nutrition also indicate that the protein even helps regulate sugar levels for diabetics by increasing insulin secretion. Most trainers recommend that it be taken 30 minutes after a workout, when the body needs protein the most because of its catabolic state.

Researchers and doctors, however, have questioned whether the protein supplement is necessary. Some dietitians recommend that the average American take in about 60 grams of protein a day, which can be achieved by consuming other protein-rich sources like cheese, eggs and lean meats. More than the recommended dose of protein, however, can become dangerous for the body and become a stressful stimulus for the kidney, causing it to work harder to secrete excess amounts of protein.. In the end, because the body cannot store protein, the extra protein that is not used for daily functioning and muscle recovery will be relieved from the bladder. Student Health Nutrition Educator Melanie Brede said if one is receiving a balanced diet with enough protein, then there is no need to spend $50 for whey protein powder containers each month.  

Studies have also shown that creatine has become an increasingly popular supplement among professional athletes and the general public. Creatine is a natural component of skeletal muscle and is purported by sports trainers as an excellent fuel source for bursts of activity that last one to six seconds. According to the Encyclopedia of Alternative Medicine, “Creatine supplements may be of little value in people who have sufficient levels of the protein, since the kidneys automatically remove extra amounts.” Brede said numerous studies have proven that the use of creatine during weight training usually is considered safe.

The creatine studies have yet to reveal any long-term adverse effects other than occasional dehydration from increased muscular water uptake. Frequent users of creatine have reported that weight gain from water retention also is possible. Longer periods of dehydration can make a weight lifter more prone to cramps.

In addition to creatine, Nitro supplements also are beginning to gain ground among athletes and weight lifters, although they remain less popular than creatine.. These supplements function as dilators and are used to expand the body’s passageways. Imagine two hoses, one that is one inch in diameter and the other 10 inches in diameter. More water will run through the hose with the greater girth. In theory, Nitro enables a greater amount of fuel to be processed by the human body. Supporters of Nitro supplements also claim that they maintain a higher rate of waste removal, allowing the body to heal faster.

The supplement, however, could come with sideffects. One University student who spoke on a condition of anonymity said he often suffered from spells of light-headedness and dizziness before he quit using the supplements.

Brede said, however, no particular study has yet proven that the proper use of Nitro is unhealthy.

Last but not least, researchers have identified the supplements for the more intense weight lifter: glucosamine and chondroitin sulfate. Glucosamine, an amino sugar, and chondroitin sulfate, a chain of alternating sugars, are used medicinally as a treatment for osteoarthritis. These supplements may help rebuild cartilage and treat arthritis. Some weight lifters use both sugars to counteract the joint damage that occurs with heavy power-lifting.

While research shows these supplements can have positive effects with arthritis, Brede said she doubts that they can help relieve the more common inflammation of joints experienced during weight-lifting.

Still, many avid weight-lifters have come to rely on both glucosamine and chondroitin sulfate to lessen joint pain and increase recovery. The average person, however, will not have to worry much about joint damage as it is usually associated with activities more related to bodybuilding.

Third-year College student Armando Santiago, an avid CrossFit trainer, said with proper nutrition, the human body will receive all the elements necessary to support and create muscle tissue with an efficient exercise regimen. The problem, Santiago noted, is that most people do not know how to construct a proper diet and instead rely on supplements in an attempt to fill that void.

“Many commercial institutions, both in the world of dieting and the bodybuilding world, are constantly misleading and misinforming the people as to what benefits their body the most,” Santiago said. The bodybuilding industry is, “after all, concerned mostly with what benefits their pockets. Where would the bodybuilding industry be without its protein shakes and pills, and supplements and formula and Muscle Milk?”

While each supplement has its own benefits and costs to consider, the supplement market should be approached with caution. Since the mid-1990s, the market reportedly has been of a “buyers beware” mentality because supplements are not required to undergo the same stringent tests as medicinal drugs before they enter the market. As of late, scandals have surrounded firms that sacrificed the consumer’s safety just to make a quick profit. Creatine packages tainted with steroids, for example, have gained significant exposure in recent years.

Before taking any supplement, dietitians and trainers alike recommend having some familiarity with the manufacturer and its product, as well as its reputation. Brede noted that while the Food and Drug Administration has created new rules about the manufacturing process so that the government can more easily pull unsafe drugs, the market still allows for the existence of untested supplements.
“Be cautious. Stick with stuff that is tested and has a good track record,” Brede said. “Genetically, some [supplements] get a response and some don’t.”

Many dietitians agree that most supplements are safe if used in moderation, and although supplements are not necessary for muscle growth, they may help those looking for that extra boost. But, as has been suggested by professionals for decades, becoming both fit and muscular remains possible through hard work, dedication and an excellent training program — without supplements.

Now that Spring Break is over, we’re all left with the fond memories of relaxing, pictures of those crazy nights with friends and a bright red reminder of how easily we really were taking it: a sunburn. I know many of you traveled to the ski slopes instead of the beach this past week, but you might have come back with a sunburned face — as a result of sunlight reflecting off all that pure white snow — so this applies to you as well.

First, some physiology. A sunburn is just what you’d think it is: burn damage to the skin caused by the sun’s UVA and UVB radiation. The mechanism of skin injury from a sunburn is direct DNA damage that activates bodily defense systems. These defenses include DNA repair, increased melanin — the primary determinant of skin color — production to prevent further damage and destruction of the affected cells through apoptosis (programmed cell death). The dead cells cause the symptoms of sunburn, namely redness, pain, swelling and sometimes low-grade fever, because the dead cells trigger the release of cytokines — the body’s inflammatory mediators — which signal the release of inflammatory cells including white blood cells. This process allows for the body to clear away the dead cells; this process often is experienced as peeling. New cells that have not been damaged by the sun eventually replace the dead cells.

The body rids itself of cells with DNA damage because, as we’ve all heard over the years, cancer is caused by unregulated cell growth as a result of damaged DNA. Skin damage caused by the sun specifically increases the risk of developing basal cell carcinoma and squamous cell carcinoma of the skin through direct DNA damage, also known as thymine dimer formation. Sun damage also increases the risk of developing malignant melanoma, the deadliest form of skin cancer, caused by indirect DNA damage.

Second, tips to ease the pain (adapted from several articles and admittedly personal experience):

1. Get out of the sun! It seems logical and simple enough, but avoiding further exposure is crucial to prevent further damage and to allow one’s skin time to heal. It is important to cover up your skin with clothing rather than sunscreen after a burn because sunscreen actually can worsen inflammation. Staying out of the sun also is important — although it is a difficult task now that it’s warming up outside. If you absolutely cannot avoid going outside until your burn is completely healed, try to wear long sleeves and pants and find the shadiest spot you can or invest in an umbrella to protect your skin.

2. Because sunburn is caused by inflammatory cells, taking anti-inflammatories, such as ibuprofen (Advil), acetaminophen (Tylenol) or naproxen (Aleve) can go a long way toward reducing the swelling, redness and pain of a sunburn. The earlier these medications are taken, the more effective they will be because they actually can block the release of certain inflammatory modulators known as interleukins and can prevent inflammation from developing.

3. Drink water. We have all heard that staying hydrated can help skin look fresh and help minimize acne, so it only makes sense that when your skin is damaged, you want to give it all the nourishment you can. Also, as with all burns, the skin damage leads to dilation of blood vessels — called “leaky capillaries” — near the surface of the skin, causing fluids to leave the vascular space and take up residence in cells and tissues (where it does not belong, this is called “third spacing” in medicine and leads to swelling). The dilation ultimately makes it easier for fluids to evaporate from the body and could lead to dehydration, which hinders the healing process because your body is mostly water. Also, dehydration can cause the low-grade fever associated with sunburn.

4. Apply cold compresses and moisturizers. Like any painful swelling, cooling injured tissues down with ice or cold packs can be very soothing because it helps reduce inflammation and the “heat” produced by an injury. Cool moisturizers, including aloe vera gel and Eucerin calming cream, also can help the skin heal and relieve the pain. Be careful to avoid thick lotions and creams that can prevent the skin from breathing and delay the healing process. Try to avoid the popular sunburn creams and aloes with numbing medications, such as benzocaine and lidocaine. While these products will relieve the pain, they also can create an allergic reaction known as contact dermatitis, which is associated with itchiness and redness of the sin, and will really make you regret using it on top of your already painful sunburn. If you have used these medications in the past without a problem, then it’s probably OK to continue using them if your burn is really painful, but I wouldn’t use them for the first time on top of a sunburn — at least try a patch of unaffected skin first to check for reaction.

5. Take cool or lukewarm showers and baths. Avoid hot water showers because they can further irritate the skin and lead to more inflammation and redness. And I’m sure you know how painful the hot water can feel on your sunburn anyway, so pure aversion should help with this.

6. Don’t pop those blisters. It’s tempting, I’m aware, but the blisters serve as a protectant seal over your skin and help prevent further damage. Additionally, if you pop them, the sensitive layers of skin underneath them that are new and still healing will be exposed, and it is quite painful. If any of you have ever popped a blister before, like on your foot, and then walked, then you know how excruciating it can be to have that sensitive skin exposed. Also, blisters can be an indication of the amount of skin damage you have received, so it’s important to let the body heal itself naturally.

7. Don’t peel the dead skin off. The post-sunburn peel is the closest humans will ever come to a snake-like shedding of the skin, and it’s often one of the grossest thing many of us have ever seen on ourselves. The appearance of peeling skin is not appealing, but resist the temptation to pull it off. As tempting as it might be to enter a contest with your friends to find out who can peel off the biggest single piece of skin (gross as it sounds, I know people who have done it), avoid the urge and let the dead skin slough off in the shower.

8. In extreme cases, seek medical attention. Most sunburns will heal themselves in a few days without incident, and the above tips serve only as stop-gaps for the pain and inflammation. But in cases of extensive burns or blistering (think: that lobster-esque look you obtained after falling asleep on your back in the sun), or for a really painful burn on an important part of your body (hands, feet, face, genitalia if you’re inclined to go nude), you may want to seek help from a physician who can prescribe topical steroid creams to reduce inflammation and potent pain killers to ease the discomfort.

Katie McBeth is a University Medical student. She can be reached at k.mcbeth@cavalierdaily.com.

When I’m not studying like the good student I am, I occasionally will delve into the Dark Side and have a drink or two with friends before we head out for our weekend adventures. Although I shun beer and usually avoid liquor, I will happily sip Pinot Grigio or Chardonnay from my coffee mug with an air of pretentious classiness. At first, I admire the taste of $10 wine from Kroger and give myself a mental pat on the back for combing taste and affordability into a bargain deal. Then the feeling hits me: my face becomes flushed — I’m redder than a Chinese lantern — and my breathing becomes shallow, like I’ve been fighting a losing battle with first-year girls for the ice milk machine. My heart starts pounding as if it’s about to burst from my chest like that scene in “Aliens.” I stumble to the bathroom mirror and realize my eyes are bloodshot like a heroin addict’s. My face gets so hot, I am positive I could fry an egg on my skull and have enough heat leftover for bacon. My friends — Asian and non-Asian — laugh at my sudden coloring, and those who don’t know me fidget nervously with their cell phones, debating whether to dial 911 if I turn any redder.

No, I don’t have SARS or Mono. I have the Asian glow.

Asian glow, also known as the Asian flush or blush, is an uncomfortable (and often embarrassing) reaction to alcohol. Asian glow affects about 50 percent of those of Asian descent, causing anything from a slight pink coloring of the cheeks to nausea. The condition stems from a slight genetic difference; affected Asians cannot metabolize alcohol as easily as other people can.

Typically when alcohol enters the body, an enzyme known as aldehyde dehydrogenase 2 (ALDH2) breaks down the alcohol into acetaldehyde. Some Asians, though, have a deficiency or mutation in the enzyme, which causes the body to metabolize alcohol at a slower rate. Because the body is not removing the alcohol quickly enough, the build up of acetaldehyde in the bloodstream may cause a series of symptoms: flushing, burning up, increased heart rate, sweating and congestion. Although I am a hapless victim of the Asian glow, many Asians do not experience the same symptoms and some are able to process alcohol without trouble.

“I heard that Asians do not have high tolerance for alcohol and they get drunk easier than other races,” said fourth-year College student Mino Kim, who is one of many Asians who do not experience Asian glow. Other Asians like me, however, are not so fortunate; it’s a well known fact that I have the alcohol tolerance of an infant and a little girl could drink me under the table and ask for seconds.

To reduce the symptoms of Asian glow, Asians can turn to over-the-counter medication that can help diminish the side-effects while still allowing the affected to enjoy themselves. Although there is no cure for Asian glow per se, antacids such as Pepcid AC and Tums have some success in reducing redness. My personal favorite technique, though, is to dim the lights. Besides creating a sexy atmosphere, the darkened room hides my embarrassing flush and allows me to enjoy my drink in peace without someone asking me every five minutes if I’m about to die. I also enjoy pretending to be so excited to see everyone that my face flushes with excitement.

Although I’m often the butt of many jokes, Asian glow just makes me treasure my life’s sober moments even more. I could give up alcohol and sip Capri Sun alone in the corner, but really, I would need to be inebriated before doing that.

Alex Truong is a fourth-year College student. He can be reached at a.truong@cavalierdaily.com.

My first time dining at Blue Light Grill & Raw Bar was two summers ago. After finishing First-Year Orientation, my mom and I perused the Downtown Mall in search of a bite to eat before heading home. Stopping inside Blue Light, we glanced at the menu. Just a few moments later, we were seated outside, enjoying great weather, a relaxed atmosphere and a good meal.

After sampling a veritable pantheon of appetizers — from crispy calamari to fresh shrimp spring rolls — we left Charlottesville that day feeling full and content. Since then, I have never had a bad experience at the restaurant — and my most recent trip did not disappoint, either.  

As hinted at by my brief mention of the appetizers listed above, Blue Light Grill’s specialty is seafood with Asian undertones. Depending on the time of the year you choose to visit the bar and grill, both the menu and seating arrangements shift. After all, the seasons dictate when fish is freshest as well as when it is practical to eat outdoors.

Outside, the energy of the Mall combined with the balmy weather of spring and summer create a unique eating experience. Admittedly, scatterbrained service and uncomfortable cast-iron chairs may detract from the atmosphere.

Inside, the restaurant’s soft lighting, upscale décor and comfortable seating are beckoning, though it can get loud during peak dining hours.

My friend and I last visited Blue Light late one Thursday night — hardly what you would call a peak time. To our surprise, it took a few minutes for us to be seated in the near-empty restaurant. It turned out the lone waitress was pulling double duty and also serving as hostess — a bit of an ominous start to our meal. But to her credit, she proved to be very attentive throughout the course of the night, even when a few more patrons filed through the door.

After being seated at a booth, we looked through the menu, which is divided into starters, salads and entrees. All of the choices appeared mouthwatering. Appetizers included the aforementioned Flash Fried Calamari ($8) and Rock Shrimp & Cabbage Spring Roll ($5), as well as some items that I had not seen before. These additions were both tame and adventurous. For $7 was the Flatbread Trio, a serving of grilled flatbread accompanied by Asian hummus, spinach, artichoke and apple dip as well as bacon and brie. The Spicy Tuna Tempura Roll, stuffed with Chesapeake lump crab, scallions and wasabi cream cheese was $10. Prince Edward Island mussels($9) included oysters three ways as well as house-made citrus gravlax —  which in layman’s terms is uncooked, salt-cured salmon. Also headlining the appetizer selection was a soup du jour, which, during our visit, was French onion.

The salad selection, not as diverse or intriguing as its precursor, can be spiced up with some hefty add-ons. For instance, throw in some chicken with the Caesar — hearts of romaine, house-made croutons, Parmesan cheese and a classic dressing — for a combined total of $12. Or add lump blue crab to the Blue Light house salad for a total of $13. A bibb lettuce salad with green goddess dressing also is on the menu, as is a baby spinach salad replete with chevre, blueberries, red onion and balsamic vinaigrette. Crispy tofu, shrimp and seared tuna also can enhance any of the choices.

By far the priciest options appear on the entree menu. With each meal hovering around $20, a trip to the restaurant may put a sizable dent in any college kid’s wallet. But it’s worth every cent, especially if you’re a seafood enthusiast. As a lover of almost every fish, I decide to go out on a limb and try one that I was unfamiliar with — monkfish — hoping that my personal taste as well as executive chef Jeff Achterhoff’s skills in the kitchen wouldn’t let me down.

They didn’t. The pan roasted monkfish ($22) was, to put it simply, incredible. Cooked to perfection, it had a succulent, meaty, juicy flesh that was enhanced perfectly by potato hash and a balsamic reduction. The crumbly texture of the potatoes paired with the tenderness of the fish played off each other well, and by the end of the meal I had used the potatoes to soak up nearly all of the reduction. As a person not overly fond of balsamic vinegar, I was surprised to find that the chefs at Blue Light made me think twice about it. But the fish is excellent with or without the accompaniment.

Upon my urging, my friend also ventured into unknown taste bud territory and ordered the sauteed red snapper ($21) — a fish that, personally, I really enjoy. Once again, the fish was prepared flawlessly. Crispy, tasty and augmented by a delicious — though slightly overpowering — caper brown butter sauce, the meal disappeared quickly off my friend’s plate. Trying a bite of each other’s dishes, we concurred that both were delicious, but that of the two, mine was slightly more satisfying.  

For those who aren’t the biggest seafood fans, the restaurant also offers up a pan-seared hanger steak with brocollini and shoestring potatoes ($20) or a fantastic rosemary and citrus glazed grilled chicken breast ($17), which is served with asparagus and wild rice. Only one vegetarian entrée is featured on the menu, the wild rice and mushroom bowl ($15), served with zucchini, squash and hazelnuts. There is, however, a disclaimer at the bottom of the menu that denotes tofu can be substituted in any of the dishes.

The dessert selection also teems with interesting fare. I chose to finish my meal with the Jack Daniels brioche bread pudding ($7) with Jack Daniels apple glaze — an innovative twist on a conventional treat. The plate came heaped with two large chunks of brioche, lightly grilled on the outside with a warm, soft interior that featured subtle undertones of the Tennessee whiskey. Mine, however, was served with vanilla ice cream instead of the glaze, so I asked the waitress about it. She said they were most likely out and that’s why the kitchen made a substitution, but still brought me a side of caramel sauce nonetheless. It worked wonders. The trio of the caramel, vanilla and delicate sweetness of the bread proved to be an excellent end to the night.

On my next trip to Blue Light, I might have to try the intriguing — yet expensive — raw bar. Offerings include crab legs and steamed spiced gulf shrimp (half pounds retail for $15 and $8, respectively), Pacific and Atlantic oysters (anywhere from $1.10 to $2.50 each) and a variety of caviar (for you big spenders, the Iranian Imperial Ossetra goes for $190 an ounce). So maybe that will be on my parents’ tab; considering it’s location, high-end cuisine and relatively pricey menu, Blue Light Grill is a great place to take your parents or a date. But sometimes, it’s downright liberating to treat yourself to a great meal. So take a night off, go downtown and indulge in some fresh and innovative cooking. It’s worth it. 

Over the past few weeks, I have been delighted to receive questions about wine from friends, avid readers and passersby. So, I devoted this week’s column to answering some of those questions. Onward to the inquiries!

What does “Meritage” mean?  

Many of you probably have seen this word on American wine labels. It is a combination of the words “merit” and “heritage,” of which its name reflects. Many people mispronounce this term “meritaj.” Just remember that it is pronounced like “heritage.”   

In 1988, Californian vinters wanted to begin marketing a wine that was made from a combination of at least three of the five grapes: Cabernet Sauvignon, Merlot, Cabernet Franc, Petit Verdot and Malbec. Bordeaux, France pioneered these blends and became the most recognizable wine region in the world for its luscious, velvety and complex wines. The idea behind blending grapes is that you can add the best attributes of each varietal into the mix while covering up each grape’s shortcomings. Bordeaux vintners combine Cabernet Sauvignon, Petit Verdot, and Malbec, which are all thick, ink-like grapes with Merlot and Cabernet Franc, both of which are smooth, aromatic and fruity, to produce a variety of both red and white wines. Bordeaux wine, which is the result of a group effort, makes several blends, all full-bodied and balanced with blackberry, raspberry, blueberry, tannin, vanilla, oak and incense notes.  

It is easy to understand why California wanted to follow this style. The problem was that Bordeaux owned the rights to use “Bordeaux” and all other variations thereof on wine labels. How then could California market its own Bordeaux-style wine to consumers? Instead of listing the blended grapes on the label, some wine growers decided to market their wines with a word that would communicate to consumers that the wine was made of some or all of the grapes in a traditional Bordeaux blend. After a naming contest, the association decided on “meritage” as the moniker of its high quality wine.

Today, those producers wishing to use “meritage” on their label must pay an annual fee. Meritage wines are made everywhere in the United States. The term has inspired a whole new set of free terms like “Vintner’s Reserve” or “Estate Select.”  

What is “bottle shock?”  

Bottle shock, also known as bottle sickness, is a temporary condition that often occurs after a wine is originally bottled, and is later, shaken, whether while being transported or improperly stored. Wine suffering from this ailment often tastes reductive or bland because of a disordering of flavors. Depending on the degree of bottle shock, it can take anywhere from a few days to a month for the problem to dissipate.

To avoid it, handle your wine with care and store it in a dark place between 50 and 60 degrees Fahrenheit.

How do winemakers get flavors and aromas into the wine?  

When people discuss wine, I often hear them say that it smells or tastes like raspberries, apricots, pepper, smoke, petrol or various other flavor combinations. These flavors and aromas however, are not technically “added” to the wine. Rather, these terms describe the intrinsic properties of the grape included and any flavor or aroma imparted by aging in oak barrels. In other words, there is no other fruit juice in wine except for grape juice. Likewise, there actually is not pepper, tobacco, petrol or leather in wine. These only are descriptions of what the wine tastes like.   
   
What is the difference between French and American oak?  

Great question! The oaks are used to create the barrels that serve to store and age the wine. Two main factors lead to dramatic differences in the oaks: location of the tree and how each is split. French oak is produced from wood harvested in central France, usually from the Burgundy region. The wood is split from the log in a way that ensures less tree sap will be on the surface when the barrel is toasted. The barrel is toasted to caramelize any form of sugar that is located on the outside of it. French oak imparts flavors of slight vanilla, cedar and incense. American white oak, on the other hand, is harvested in the United States, usually from places like Virginia and Ohio. Americans split oak so that much of the trees’ sap runs onto the surface of the wood. Additionally, American oak has bigger pores, which again increases the amount of sap. When the wood is toasted, the sap caramelizes into strong vanilla, coconut and hazelnut flavors. American oak predominantly is used in regions like California, Australia and South America, while French oak is the choice of European winemakers. The type of tree used to store and age wine has a tremendous influence, its storage place ultimately reflecting its final taste.

Any other questions? Please contact me via e-mail.

Jeff’s column runs biweekly Wednesdays. He can be reached at j.katra@cavalierdaily.com.

I was first introduced to the gastronomic wonder that is Greek yogurt at Aroma’s Café, across from Five Guys in Barracks Road Shopping Center, last September.. If you like Mediterranean food, I highly recommend you check it out.

I already knew I loved Aroma’s baklava ­— sometimes I even stop by to get a serving to go — but during this particular occasion, I could not help but try a new dessert on the menu: Greek yogurt with pistachios, maple syrup and fruit marinated in rosewater. I’ve never tasted something so heavenly in my life. Indeed, I felt that I must be eating something first consumed by the gods of Mount Olympus. The dessert combined the perfect mixture of light textures and flavors, with both sweet and salty notes, and was remarkably satisfying.

Although I can’t say I go about marinating fruit in rosewater on a daily basis, Greek yogurt has become a staple of my diet. Most brands are naturally fat-free, yet the texture is rich and creamy. Unlike the sweet yogurt I grew up eating, Greek yogurt has a delightful tang that mixes extremely well with honey.

Fortunately, I’m not the only one who has noticed the success of this combination, and nearly every commercial maker of Greek yogurt sells cups containing both delicious ingredients.

Because the yogurt is high in protein, it makes an excellent breakfast food or afternoon snack — low in calories but filling. It has become my breakfast of choice, mixed with a number of different additions to make it a truly enjoyable and well-rounded fare. Dried fruit almost always makes its way into whatever mix I’m making. My favorite medley is the Golden Berry mix from Trader Joe’s, which mixes golden raisins with dried cherries, cranberries and blueberries. Sadly, the nearest Trader Joe’s is in Richmond, so I have to stock up when I’m in a more fortunate city than ours. If I do run out, however, the dried and canned fruit aisle of any supermarket offers acceptable substitutes. To that fruit I often add some apple slices and maybe some grapes or strawberries. I once tried adding tangerine sections, but the skin was too tough to mix well with the other elements. If you want to try adding citrus, I’d suggest canned mandarin oranges instead.

For a little crunch, I sometimes add granola, or even just sliced almonds or shelled pistachios. Because I have a major sweet tooth, I also usually mix in honey or pure maple syrup.

Finally, to round out the flavors nicely, I add a dash of cinnamon.

A trip to the grocery store summarily informs me that I’m not the only fan of this wonderful food. Less than a year ago, I’d never even seen Greek yogurt on a dairy shelf — now, there seem to be as many choices as there are for conventional yogurt. Flavors used to be limited to plain and honey; I’ve now seen blueberry, strawberry, vanilla and peach.

The brands I see most commonly in Charlottesville are FAGE and Oikos, but I’ve come across at least three other brands in grocery stores throughout the state. Oikos is my favorite, but it is increasingly hard to find, as FAGE — which isn’t bad — takes its place on the shelves. I’ve yet to determine why this is, but frankly, I’m lucky if there is any yogurt left at all when I’m buying my groceries. As one Harris Teeter employee told me, the containers — especially the larger ones — fly off the shelves as soon as they’re stocked. I’ve taken to checking for it whenever I’m even in the vicinity of a grocery store, lest I run out and have to eat plain old cereal in the morning! Honestly, I can’t quite imagine what my day would be like if I didn’t get to start it with a tangy, wholesome bowl of Greek yogurt.

Sarah’s column runs biweekly Wednesdays. She can be reached at s.brummett@cavalierdaily.com.

“Tonight wasn’t a magical effort, but it was workman-like performance.”

Virginia coach Dom Starsia is always quick to find areas in need of improvement after any victory. Last night was no different, as the Cavaliers easily overwhelmed Vermont 16-4 at Klöckner Stadium.

“I don’t think we were particularly sharp around the edges of the game,” Starsia said. “The shooting, the finishing, the opportunities — I thought we gave them opportunities on defense because we were just a half step in anticipation behind.”

Nevertheless, Virginia (8-0) was able to build an insurmountable lead against the Catamounts (2-1) going into the fourth quarter, at which point Starsia was able to unload his bench, allowing his younger players to gain game experience.

“I thought that most of the guys that got a chance to get out there kept the level of play up — that’s what we look for,” Starsia said. “I think it matters that when you work as hard as these guys do to be able to put your uniform and be able to actually get out there on a game day.”

Junior midfielder Brian Carroll led the attack for the Cavaliers, with a hat trick of goals and an assist. Freshman attack Steele Stanwick also had four points on two goals and two assists.

Right out of the gates, Virginia brought overwhelming offensive pressure with three different Cavaliers finding the back of Vermont’s net to give the Cavaliers a 3-0 lead. The close defense of the Cavaliers also was noticeable throughout the first half, as the combined efforts of junior defender Ken Clausen and his fellow close defenders forced several Vermont turnovers. The Cavaliers held the Catamounts to four goals through both good defense as well as particularly impressive play from sophomore goalie Adam Ghitelman.

“I thought Adam played very well,” Starsia said. “He’s continued to step up in almost every one of these games. This is a game where it could have been a lot uglier had he not made a couple saves at critical moments.”

As a freshman with Virginia, Ghitelman started the first 10 games of the season but was pulled in favor of then-senior goalie Bud Petit for the remainder of his freshman year.

“I got my chance to play to the best of my ability,” Ghitelman said. “I got completely better playing behind him, learning from him in practice, watching him in games, watching him in film.”

As the switch was made from a freshman to a senior goalie last year, it became apparent that a lack of confidence — rather than a lack of ability — seemed like Ghitleman’s weakness.

“Take this game tonight,” Starsia said. “In the first 10 games last year, I don’t think he had a single game like this. Last year, even though we were winning, it never felt like he was having a lot of fun. His confidence was dragging a little bit.”

Now a year older, Ghitleman’s play has seen a sharp turn around. His .589 save percentage is up from .497 last year, and he is now allowing 3.3 fewer goals per game — even after playing two of the country’s best teams, Syracuse and Cornell.

“It’s a combination of a lot of things — a little humility — and then hard work over the offseason,” Ghitelman said. “The more games I get under my belt the better.”

While Vermont may not have been Virginia’s toughest opponent this season, Ghitelman managed to put up 10 saves — tied for the third most in the games he has played this season — while playing just the first three quarters.

“I think we are seeing the benefit of the experience he had and the poise he had with being a second-year player,” Starsia said. “He’s just become a leader back there for us in a group of veterans.”

In addition to his play between the pipes, Ghitelman looked comfortable outside the cage, as he took part in Virginia’s solid 23 for 27 clearings. On more than one occasion after a save, Ghitelman was able to quickly rifle clearing passes to outlets — leading to fast breaks and quick conversions. For a team as comfortable in transition as Virginia, this flexibility from a goalie affects both sides of the scoreboard.

“His confidence continues to grow you can just see it in him,” Starsia said. “It is going to make all the difference in the world as we start to move into the month of late March and April and May.”

The month of February felt much longer than 28 days for the No. 1 Virginia men’s tennis team. Enervated by two intense weeks of tennis — seven matches in 14 days — senior Dominic Inglot began to feel the wear and tear of a grueling schedule, dropping his last two singles matches against Boise State and Virginia Tech players.

In his first match back after a much-needed week-long reprieve, though, Inglot played what Virginia coach Brian Boland called “the best match I’ve seen him play all year,” leading Virginia to a 6-1 victory yesterday against Old Dominion at the Sheridan Snyder Tennis Center. Virginia then made the short trip to the Boyd Tinsley Courts at the Boar’s Head Sports Club for another match against Howard and rolled to a 7-0 victory.

“Coming after national indoors, winning … I was really feeling it a lot,” Inglot said. “I think when I came back, I was struggling in the practices a little bit and it started showing in the matches …  It showed I’m struggling a little bit there with tiredness and the confidence. I wasn’t getting confidence from the training.”

Inglot, however, rebounded to defeat Old Dominion’s sophomore No. 106 Tobias Fanselow at the No. 2 singles slot.

“We took a break with Spring Break and I feel like the whole team feels rejuvenated,” Inglot said.

The resurgence for the Cavaliers (17-0, 3-0 ACC) began at the No. 2 doubles slot, which features the No. 23-ranked team of Inglot and sophomore Michael Shabaz. The pair held a 5-4 lead when Shabaz fired a serve for one of several aces on the day. The point set the tone for the rest of the match, as the tandem swept the next three games to win 8-4.

“Doubles went really well,” Shabaz said. “I felt like me and [Inglot] really clicked today. He was serving well, we were volleying well, returning well. I thought we were pretty good in all phases; when we put our first serves in, they’re big enough that we can really control the point.”

Junior Lee Singer and freshman Drew Courtney secured the doubles point for the Cavaliers against Old Dominion (13-9) with an 8-3 triumph against junior Yakov Diskin and sophomore Alex Funkhouser.

The team then carried its momentum into singles, starting with Inglot’s victory against Fanselow. Inglot said his immediate success in the first outdoor affair of the season might be attributed to an increased outdoor training routine.

“In the past I haven’t been looking forward to [outdoors] because indoors is usually my strength,” Inglot said. “But this year I’m really looking forward to the outdoors — we did some great training before this match and it shows everyone’s playing really good tennis.”
Inglot said his newfound enthusiasm for outdoor play arose because of his increasing comfort with his serve.

“I’ve always been a lot reliant on my serve,” Inglot said. “And sometimes when my serve came back I felt like uh-oh — a little bit of panic … I didn’t really enjoy playing from the back, but now I’ve really worked with the coaches on that and now I’m really happy playing from the back.”

No. 16 Shabaz continued the Cavaliers’ winning trend with a 7-6, 6-4 victory against sophomore Matt Fawcett. Though Shabaz needed only two sets to clinch the singles point, the match did not conclude without controversy. In the first set point, there was a dispute about whether the ball hit in-bounds.

“I thought the ball was in,” Shabaz said. “It’s kind of frustrating but I guess you just gotta put it away and keep playing.”

Although he won the match, Shabaz credited his opponent for the tough play.

Fawcett “had a good serve,” Shabaz said. “When he got his first serve in it was tough to deal with it because he took the first strike of the point. He played well and it was a pretty good match.”

The remaining singles contests in the lower spots were less competitive, though, as freshman Steven Eelkman Rooda and Courtney each posted 6-3, 6-0 wins at the No. 5 and No. 6 singles slots, respectively. Junior Houston Barrick rounded out the Virginia victory with a 6-4, 6-3 win at the No. 4 position against Diskin.

The team followed up its triumph against Old Dominion by cruising against Howard. Numerous players who generally see little court time in matches saw playing time, winning each doubles match by at least four games and claiming every singles match in straight sets.

Boland attributes the team’s strong performance throughout the day to the team’s rest and the arrival of March. Virginia will try to sustain its energy this weekend when the team heads to Texas to play No. 12 Baylor and No. 10 Texas.

The break “was absolutely essential considering how tired we were at the end of the last match against Virginia Tech,” Boland said. “We had an opportunity to rest and regroup mentally and physically and had four excellent days of practice. We’re in a really good situation.”

Notes

Sophomore Sanam Singh lost for the first time in singles 4-6, 7-6, 10-7 … Inglot started in No. 2 singles for the first time this season after playing No. 1 previously this season … The No. 2-ranked doubles tandem of Barrick and Singh lost for only the second time this season, falling 8-5 to No. 53 Seleznev/Fanselow … Freshmen David Nguyen and Reese Milner each won their singles matches 6-0, 6-1.

Americans love to use statistics to talk about sports, and when you dig deeper, sometimes it seems we use statistics without really knowing what they mean. The disparity between statistics and the actual game itself seems particularly relevant with the looming NCAA men’s basketball tournament and the billions of work hours lost scouring Web sites and stat lines looking for that edge.

In a way, statistics seem to be a way for fans to experience the game as a spectator more than a reflection of the experience of playing the game, or even actively watching it. Despite cultural aversions to simply become a number among the crowd, statistics boil down a player’s performance to several easily understandable numbers, which is exactly what many people fear. I would like to discuss how we can still use statistics, though, because they provide a way for people to take part in an event across distances of space and time.

The focal point for the article will be a statistic concerning the Virginia men’s basketball team: According to the latest Ratings Percentage Index, the Cavaliers have the nation’s No. 1 strength of schedule, which means they had the toughest schedule in the country. The honor and meaning of such a statistic seems debatable, depending on how we situate that statistic and the limits on what statistics can express.

Aside from the real implications — like how that number may or may not have mattered if the Cavaliers were anywhere nearer to the NCAA Tournament than the automatic bid for winning the ACC Tournament — the number seems to lose itself in satisfying our subjective wants as sports fans.

We could use this number to preview the team’s upcoming ACC Tournament first-round game against Boston College. Comparing the two team’s schedule strengths seems logical, but we run into our first roadblock: differing calculations. Both Rivals.com from Yahoo Sports! and rpiratings.com list Boston College as the 57th-ranked team in overall RPI, with a .5740 rating. However, the former lists the Eagles’ SOS as the 59th-toughest in the nation, while the latter rates their schedule the 71st. Let’s take a look at how a team’s strength of schedule is determined then.

Basically, a team’s strength of schedule can be determined by taking a fraction of its opponents’ win/loss records added with a smaller fraction of the team’s opponents’ opponents’ win/loss records. A team’s strength of schedule changes throughout the season as those percentages change.

A team’s strength of schedule imposes a descriptive sense of order that glosses over much of the mystery of the actual game. Here, we come to terms with statistics as terrible predictive measures; if the outcome of the game could be determined simply looking at how the team’s matched up on paper, then why play the game at all?

To bolster the use of the statistic in discussing sports, we next turn to the overall season’s trends, and the individual games that make up that SOS ratio. Virginia and BC do not share any non-conference opponents, and neither team boasts an impressive non-conference schedule. In eleven non-conference games Virginia lost all four of its games against top 64 RPI teams, and won its four games against teams below 175 in RPI rank, compiling a 6-5 record for non-conference games . BC split its two games against top-50 RPI teams and suffered only a loss against Harvard of the eight teams beyond the 175 mark, compiling a 12-3 record. So, we seem to be able to say: Virginia struggles when obviously overmatched and wins the games it should at home, and Boston College generally wins the games it should and can play better than we might think on occasion.

Games out of context, however, throw aside how the rhythms of the season affect performance in individual games — the game is the second-most important unit of analysis in basketball, with the first being the individual possession.

Looking first at Boston College, two of the team’s underachieving non-conference losses both came after the team won three or more games in a row. The second, at home against Harvard, came three days after BC upset North Carolina in Chapel Hill in the Eagles’ ACC opener, ending a thirteen-game winning streak. How can statistics explain two drastically different performances from the same team?
Putting these games in context gives a clearer picture, but we still miss how players are not simply archetypes of the five positions, and how different coaches use different systems to organize their players.

To use statistics, we could discuss how three guards scored 64 of BC’s 85 points against UNC, while the team spread the scoring around against Harvard. For Tyrese Rice, however, to take over the Harvard game like he did against UNC, he needed the whole game to establish a rhythm, rather than ratcheting up the tempo in the final minutes. Rice scored 11 of his 14 points against Harvard in the final four minutes. The impact of one player can change the result of a game, but it is difficult for one player to do that for an entire season. Also, we could mention the Eagles’ horrible three-point shooting — against a Harvard team that does not defend the three-point shot well — and an inability to get to the free throw line.

Beyond the numbers, we could argue that Boston College overlooked Harvard because of the emotional charge from beating then-top-ranked UNC, and when the team finally showed up, the game was too far out of reach.

Similarly, players that have not performed well throughout the season can step up, just as others drift back to the bench. Mamadi Diane’s performance against Maryland on March 10 in what may have been his second-to-last game as a Cavalier illustrates this: Diane posted 23 points on 7-of-12 shooting despite averaging only 5.3 points per game this season. These statistics of individual players seem to hit closer to the kind of substantive meaning of ‘truth’ the fan and writer searches for when using statistics, in part because the numbers for individual game performances can be correlated with specific plays.

What this discussion reaches for, ultimately, is one pattern that will explain how one team or player will play on a given night; however, that kind of statistic simply does not exist because change is constant and inevitable. The whole quilt of patterns provides a picture of a team, but the outcome of these static categories is by no means certain. These surprises keep us coming back to sports, and they give me something to write about.

Christian religions are entering arguably the most important portion of their annual calendars: Lent is two weeks underway and Easter is just a month and a day away. In the coming weeks, millions of Americans will spend time reflecting about their spiritual lives.

It’s not just Christians that will celebrate during the important few weeks ahead of them, though. Plenty of big sports events are on their way, too. March Madness is rapidly approaching, and Opening Day for Major League Baseball is right on the horizon.

And so, perhaps it is time for sports fans to take time to reflect. After all, sports are spiritual in their own way, often predicated by bizarre and superstitious rituals. There’s no better time than today to meditate on what it takes to be a good sports fan, and whether we are following that ideology.

It is my pleasure to share the 10 Sports Fan commandments, passed down by several generations of Stalcups and still applicable today. I hope you’ll also enjoy my thoughts and anecdotes along the way.

I. Thou shalt have a favorite team, a favorite athlete and a favorite game.

How can you be a sports fan if you don’t know what you’re rooting for? Rather than a scattershot array of favorites, the best method is to honor a small few whom you raise on a very high pedestal.

For me, the team is the Washington Redskins, the athlete is Tara McKnight, 2008 alumna of the Virginia women’s basketball team, and the game is the Thomas Jefferson High School football game Sept. 29, 2003 at Falls Church High School.

That game started out as nothing special, and didn’t even pick up until the final minute of play. Jefferson’s Colonials, down 20-7 with only 0:52 left in the game, put in backup quarterback Matt Wong after the starter Shane Warren — a current University student, by the way — was injured.

Suddenly, in the waning ticks of the game, Wong became Joe Montana. He threw a quick touchdown but the kicker missed the extra point. Jefferson recovered the onside kick, and Wong immediately threw another touchdown pass as time was about to expire.

Still down 20-19, the Colonials then completed the unlikely comeback with a two-point conversion pass to give themselves a 21-20 victory.

II. Thou shalt own at least one jersey of thine favorite team.

One of the litmus tests between casual fandom and super hardcore fandom is whether you are willing to pay the big bucks necessary to buy the threads of your favorite team or player.

I actually broke this commandment up through my second year of college. For years, I knew I needed a Redskins jersey, but I never could pick one player whose name I wanted to wear on my back for the whole world to see.

One weekend in November 2007, I was watching the game with a few of my friends, and I brought up the question: Which jersey should I buy? After discussing it for a few minutes, we all agreed that a good pick was free safety Sean Taylor. At this point, he was an all-star, had already become a favorite Redskin of mine and had a nice long-term contract with the team.

That night, I went home and ordered Taylor’s jersey. By the time the jersey came in the mail a week later, Sean Taylor had been shot and killed in his Miami home.

There’s a special pathos in that No. 21 jersey. I wear it every Redskin Sunday. It doesn’t feel like a game day without it, and it has cemented Taylor’s status as one of my all-time favorite athletes.

III. Thou shalt keep holy the superstitious sports rituals.

Any reasonable level of logic will tell you that one fan’s set of strange traditions involved with watching sports won’t have an effect on the team playing, simply because thousands of fans have these rituals. There’s no way they could all control the game as so many believe they can. Furthermore, any level of scientific understanding reveals that silly stuff like “curses” and “luck” are flimsy, unprovable concepts at best.

And yet, these superstitions and rituals keep together the very fabric of the sports fan world. For example, the Giants win whenever my roommate wears his blue hat and lose when he doesn’t. Another common one is flipping your hat inside out — commonly called “rally cap” — which effectively triples your team’s chance at a comeback. Singing “Don’t Stop Believing” or “Living on a Prayer”, or pretending you’re John Belushi from Animal House (“When the going gets tough … The tough get going!”) further doubles it from there.

Any true sports fan can tell you these silly little things actually work, nonsensical as they are. But there’s a very important key: they need to be done correctly, and treated with a certain level of sacredness.

Take, for example, The Boxer Incident of 2005. It started several years ago when I got a pair of FUBU boxers. I noticed something strange about this pair of underpants. Whenever I wore them, good things happened. I would ace tests, the sun would shine brightly and, most importantly, my favorite sports teams would win.

I knew not to abuse this, though. Remember the fable of the Goose that Laid Golden Eggs. I wore the boxers no more than once a week, of course washing them in between each time I slipped them on.

Fast forward to Oct. 15, 2005. Notre Dame, my favorite college football team at the time, was taking on No. 1 USC. I hate the Trojans. I wanted that win more than I wanted … well, more than I wanted personal hygiene. I’m not proud to admit this, folks, but I pulled that pair of boxers out of the dirty laundry and wore them for the second time in less than week.

That night, I learned a valuable lesson: Don’t mess with the sanctity of luck or it will mess with you. I attempted to abuse the power of the lucky FUBUs, and it backfired. Notre Dame, despite being up 31-28 with no time left on the clock, stumbled. The refs gave the Trojans one more play, and they scored a touchdown. The boxers haven’t shown any sign of luck since.

IV. Thou shalt not leave a game until it is completely over.

I’ve always thought this to be a straightforward rule, but I’ve seen it broken enough that I see why it is necessary. Honor your favorite team’s efforts, even if the end result is a loss. Stay in the stands just to show them you’re there for them, that you eagerly anticipate their return to glory.

It saddens me to see fans filing out of a home Virginia basketball game if there’s even a hair of a chance for a comeback. Down seven with a minute left? Improbable, but not impossible. Everyone likes beating traffic, but stay there until the buzzer sounds.

V. If thine age be that of a college student or older, thou shalt, with exceptions, give free T-shirts or caught foul balls to nearby children.

This commandment applies not only to T-shirts tossed into the stands by event staff and foul balls, but any sort of novelty or trinket given out at random at sports events.

I’ve been stricken with a disease called “lust-for-free-stuff-itis” since birth, so I understand how easy it is to break this rule. You see something you can have related to a team you like, and you want it. It’s simple.

But little kids around you want it even more. Trust me. That’s just how kids are. Are you honestly going to use that little foam ball or cruddy, baggy T-shirt? Then why not let a little kid get some pleasure out of it? Give them a souvenir.

There are exceptions. Maybe the item has a great personal significance, perhaps as a memento from a road trip to watch your favorite team. It could be an item honoring your favorite player. Maybe it’s something given out to everyone, like the Sean Singletary T-shirts at the Clemson game. In any of these cases, feel free to keep it. Of course, if no kids are nearby, no harm done in taking it for yourself.

VI. If thine age be that of a college student or older, thou shalt not, with exceptions, try to get autographs from athletes.

Autographs are cool in a swooning, obsessive sort of way. A real professional athlete marked that piece of paper! It’s so easy to venerate it and hoard it.

Signing autographs gets old for athletes real fast. It takes great patience to sign more than a few. Don’t waste their time, or take autographs away from others. Let the kids get the autographs.

If you have a personal item with that athlete’s name on it, like a jersey or a card — or the now-autographed photo of Redskin legend Sonny Jurgensen sitting in my room — it can make the item more significant and meaningful to get it signed. It’s also completely reasonable to want an autograph from your most favorite athletes. But don’t go for an autograph just because some athlete you recognize is standing there with a Sharpie.

VII. Thou shalt blame the refs.

It is common knowledge that most any loss by your team is caused by stupid calls from stupid referees, umpires, judges, etc. Refs are bribed by opponents at least 95 percent of the time (joking…)

Just ask Arizona Cardinals fans. I mean, did you see the end of the Super Bowl? Why on earth did the refs not at least review that last fumble to check if it was an incomplete pass? Am I missing something? Ridiculous.

VIII. Thou shalt automatically be friends with any other fan of your favorite team.

Imagine you are walking down the street, and you see a sweaty, balding guy walking next to you. Maybe he smells a little funny, or perhaps something about his face just doesn’t look right. You take a few steps away from him just because he worries you and grosses you out a little.

Had you seen that very same guy wearing your favorite team’s colors at a sports bar as you watched a game with him, he wouldn’t be gross at all. He’d be awesome. You’d be high-fiving him whenever your team scored. Maybe even hugging him. That’s just how it works. The two of you would be automatic friends.

IX. Thou shalt not covet any of thy rival team’s players.

Sure, Brian Westbrook is a great running back for the Eagles. But I’ll be darned if I want him on the Redskins’ roster. Clinton Portis and Ladell Betts are all I need. Westbrook is the enemy, even if his numbers and adaptability surpass the running backs on my own team. He’s not wanted.

Don’t envy your opponents for having so-called “better” players. Be happy with the ones you have … until free agency time or a trade goes through, of course.

X. Thou shalt have fun.

Easily the most important of the 10 Sports Fan commandments, the 10th reminds us of the whole purpose of being sports fans in the first place. It’s supposed to be an enjoyable, exciting experience!

Get up and cheer when your team wins, shrug and say “We’ll get ‘em next time,” when your team loses and have fun at every point in between. Sports are at their best when they’re an escape from the pressures of reality. Get into it, but don’t let it bring you down too much. Especially if you don’t have lucky boxers to right all your wrongs.

Bonus 11th commandment:

XI. Thou shalt not root for the Dallas Cowboys.