Healthy Aggies at UC Davis

Summer is the best time to find a variety of fruits. You might notice a whole selection of fresh fruits in the grocery store and/or local farmers markets. Fresh fruits are tasty, but if you want to enjoy your fruits in a different way, try making sorbet with your fruits! In this post, I will share an easy and delicious sorbet recipe that you can make at home. It’s a perfect dessert or snack to enjoy on a hot summer day!

Fruit Sorbet (4 servings)

Ingredients

Raspberry Sorbet 

• 8 oz of raspberries (could be frozen!)
• 3-4 tbsp of sugar syrup (agave nectar or maple syrup is fine too)
• Lemon juice (optional)

Pineapple Sorbet 

• 8 oz of pineapples (fresh or frozen. Cut them into ½” cubes)
• 3-4 tbsp of sugar syrup (agave nectar or maple syrup)

Honeydew Melon Sorbet 

• 8 oz of honeydew melon cubes
• 3-4 tbsp of sugar syrup (agave nectar or maple syrup)
• One squeeze of lemon juice

Sugar Syrup Recipe  

• 8 oz of white sugar 
• 2 cups of water 
• Using a saucepan, heat the water and sugar until the sugar melts. Let it simmer for 15-20 minutes until a syrup consistency is achieved. Remove the syrup from the saucepan and let it cool completely. Chill it in the fridge until you are ready to use it. 

Directions

1. Cut the fruits into small pieces (approx ½”) and lay them onto a parchment paper to freeze. Once they’re frozen, transfer them to bags to freeze.
2. Measure 8 oz of fruit, then crush and blend the fruits using an ice crushing blender or food processor. Add the syrup one tbsp at a time. 
3.  Add the squeeze of lemon juice and blend for a few more seconds.
4. Serve immediately, or freeze until you are ready to serve.

Notes

• You can adjust the sweetness of the sorbet by reducing or increasing the sugar syrup. If you don’t like using syrups, you can use water or fruit juice as a substitute.
• You can use other fruit to make your sorbet! You can even blend them together 

References: https://www.theflavorbender.com/easy-fruit-sorbet-only-3-ingredients-and-so-many-flavors/

By Monzerrath Ramos Gonzalez, UC Davis Healthy Aggies intern 

Dietary supplements can be found in various stores across the country, but should we all be taking them? The answer: it depends. Factors such as age, diet and health status can impact whether or not someone may need to consume vitamin supplements. Below is some general information about supplements that may be helpful, but it should be noted that you should always consult with a qualified healthcare professional if you are considering taking supplements.

Can supplements provide any benefits?

Supplements can be beneficial, especially for those who are considered at risk groups. For instance, the 2020-2025 Dietary Guidelines for Americans mentions that it is common for healthcare providers to recommend vitamin D supplements for infants and prenatal vitamins for pregnant women because it is difficult for them to meet their requirements through diet alone. Additionally, individuals with certain health conditions can also benefit from supplements. For instance, individuals with osteoporosis are at times recommended vitamin D and calcium supplements to help with their bone health. Furthermore, people with nutrient deficiencies (whether it be due to low intake or problems with absorption) are often also recommended to take certain supplements to help improve or maintain their health. However, it is important to understand that while the Dietary Guidelines for Americans acknowledges that supplements can be helpful in cases like these where nutrient needs are not being met through the diet alone, it recommends that in general the population should attempt to meet their nutrient needs through food and beverages.

Are there any risks?

Supplements are unfortunately not well regulated by the FDA. This means that there is not a lot of control in regards to what it is or is not in supplements that are sold in stores. This also results in supplements differing widely among companies with some providing more of a nutrient than others. This is something to keep in mind when buying supplements as some nutrients can be potentially harmful at extremely high levels. Some vitamins and minerals have a tolerable upper intake level which is the highest amount you can consume that will likely not bring any risks. It is rare for this limit to be exceeded through food alone, but can be exceeded at times through supplements.

What should I do?

If you are concerned about your intake of a certain nutrient or are considering taking a supplement, make sure to talk to a healthcare provider first! They can help guide your decision and possibly recommend specific supplements based on your needs.

Sources

Click to access g1981.pdf

Click to access Dietary_Guidelines_for_Americans-2020-2025.pdf

https://www.health.harvard.edu/staying-healthy/do-you-need-a-daily-supplement

Ingredients

Stir Fry:
1 pack extra-firm tofu, cut into cubes
1 tbsp cornstarch
2–3 tbsp avocado oil
1/2 red onion, chopped
2 garlic cloves, finely chopped
1 tbsp minced ginger
1 cup broccoli
1 red bell pepper, chopped
1 yellow bell pepper, chopped

Sauce:
1/4 cup vegetable broth
3 tbsp soy sauce (use gluten-free if needed)
1 tbsp honey (sub maple syrup for vegan)
1/2 tbsp rice vinegar
1 tsp sesame oil
1/2 tsp sriracha
1 tbsp cornstarch

Extra:
Rice or rice noodles for serving

Directions

1. The tofu must be drained from the packet and then squeezed to get the water out. This can be done using a towel.

2. Cut the tofu into cubes. Then, add the cornstarch and tofu into a bowl and coat the tofu with cornstarch.
3. Place 2 tbsp of oil in a non-stick pan and cook the tofu for 2-3 minutes until it is golden brown and then remove the tofu from the pan.
4. Then, add more oil to the pan and add the vegetables to saute for 4-5 minutes.
5. Make the sauce by adding 1/4 cup vegetable broth, 3 tbsp soy sauce, 1 tbsp honey, 1/2 tbsp rice vinegar, 1 tsp sesame oil, 1/2 tsp sriracha, 1 tbsp cornstarch
6. Put the tofu back in with the veggies in the pan and add the stir fry sauce and mix
   together.
7. Serve with rice or noodles.

References: https://choosingchia.com/weeknight-tofu-stir-fry/

By Veronica Gomez, UC Davis Nutrition Peer Counselor

Throughout my time as a nutrition peer counselor, I’ve had the pleasure of interacting with fellow aggies in regards to their health goals. Many times, the conversation has revolved around fitness and fueling for training. Sometimes it has been about getting enough food intake with such a busy school schedule. But the big chunk of conversation is still about losing weight and how to maintain a caloric deficit. Healthy aggies do not promote weight loss, point-blank. However, I’d like to touch on a common theme among students who wish to lose weight—a shared frustration beyond the UC Davis community. “I eat too much”. There is a mix of terrible emotions associated with thinking this about ourselves. It replays moments where we feel out of control with food, and it resurfaces the frustration with the inability to stop eating.

Some of the other peer counselors have written about hunger cues and intuitive eating– part of the answer to reaching a healthier lifestyle. What I want to affirm through this spiel is we cannot blame ourselves for having habits that have allowed us to survive the environments we tread. Food is comfort–as is music, as is reading, as is watching your favorite movie or television show.

Upon learning that our eating behaviors are not innate, I’ve been able to be kinder to myself. Being a Clinical Nutrition students allows me to take intersectional classes on nutrition, in which I’ve learned: food insecurity can dictate how much snacking is consumed, and therefore how many calories; the layout of our cities can determine how active we are and thus, our health status; our parents unknowingly model eating behaviors which children can adopt and carry on into adulthood; and having a more restrictive diet as child can impact our ability to control how much food we intake. This long list is meant to emphasize that there is nothing wrong with us for not having the perfect relationship with food right off the bat.

Our environment is a major aspect of who we are, so as you continue your journey to wellness, please be gentle with yourself. And remember, Aggies, there are so many resources available for you, don’t be shy to invite others on this mission.

UC Davis Nutrition Resources:

Nutrition Consultations and Drop in SHCS Counseling Group & Individual

Are you looking for a healthy, simple, and delicious meal idea that’s perfect for the summer? Look no further! The BBQ Spaghetti Squash Sliders are a fantastic option that combines the smoky flavors of barbecue with the lightness of spaghetti squash.

Ingredients

• 1 small spaghetti squash (about 3 pounds)
• Kosher salt 
• 3/4 cup of your favorite barbecue sauce
• 3 tablespoons pure maple syrup
• 2 tablespoons tomato paste
• 2/3 cup plus 2 tablespoons apple cider vinegar
• 2 teaspoons mayonnaise
• 1/4 small head of red cabbage, finely chopped
• 1/4 small red onion, finely chopped
• 24 mini slider buns
• 1 English cucumber, cut into 1/4-inch-thick slices 

Directions

1. Preheat the oven to 350 degrees F; line a baking sheet with foil.
2. Halve the squash lengthwise and scoop out the seeds. Season the flesh generously with salt and brush with 1/4 cup of the barbecue sauce. Arrange flesh-side down on the prepared baking sheet and roast until tender and the squash strands are easily separated with a fork, 45 minutes to 1 hour. Let cool for a few minutes on the baking sheet
3. Meanwhile, whisk together the maple syrup, tomato paste, 2/3 cup of the vinegar, remaining 1/2 cup barbecue sauce, a pinch of salt, and 1 cup water in a small saucepan. Bring to a boil, then reduce to a simmer and cook until thickened 15 to 20 minutes. Keep warm.
4. Mix the mayonnaise, cabbage, onion, and remaining 2 tablespoons vinegar in a medium bowl. Season with salt. 
5. Use a fork to separate the squash strands (keep them in the skins). Mix 1 1/4 cups of the sauce between the 2 halves until the squash strands are coated—season with salt.
6. Slice the buns open about three-quarters of the way. Divide the cucumber slices among the buns. Fill each with a generous amount of squash and top with some slaw. Serve with extra sauce on the side. 

These healthy BBQ Spaghetti Squash Sliders are now ready to be enjoyed! They are a great option for summer picnics, backyard barbecues, or a light lunch. The spaghetti squash provides flavorful BBQ sauce and lean protein to make a satisfying meal. Feel free to customize the sliders with your favorite toppings or serve them alongside a refreshing salad for a complete summer feast.

Give this simple and healthy recipe a try, and impress your family and friends with these mouthwatering BBQ Spaghetti Squash Sliders!

Reference: https://www.foodnetwork.com/recipes/food-network-kitchen/bbq-spaghetti-squash-sliders-5266438

By Mer Temple, UC Davis Nutrition Peer Counselor

Recognizing subtle hunger cues can be difficult. Although we often think of hunger as a growling stomach, many other signs can be an indicator of hunger. Sometimes it is hard to tell a hunger cue from something else, like tiredness or fatigue, or if wanting to eat is coming from boredom, stress, or an emotion. Here are some tips for detecting and responding to more subtle hunger cues.

1. Empty stomach/growling stomach: feeling as though your stomach is empty or hearing your stomach growl is one of the more obvious hunger cues that shows up when we are hungry and need to consume food!

2. Headache: a headache is often a less obvious sign that we need food. It can be challenging to tell if the headache is coming from hunger or something else, but often it will occur when you have not eaten for a while. When you get a headache and can’t identify where it comes from, try eating a snack or a meal and see if this makes a difference!

3. Low energy/fatigue: fatigue and tiredness are other less obvious hunger cues. These can occur when the body has fewer calories than needed so begins to feel weak and tired.

4. Shakiness: Shakiness can be an indicator that your body needs food, and it may be combined with nausea or feeling grumpy. When you begin feeling this way, consuming a snack or meal with easy to digest carbohydrates can be helpful to replenish your energy quickly. Including protein will help keep hunger at bay for longer. 

To test out if any of the above signs could be your body’s way of showing you it needs more food, try having a snack when these symptoms show up and see if it causes the symptoms to go away. If eating food does cause these symptoms to go away, then most likely, this is one of your body’s hunger cues!

Source: https://www.canr.msu.edu/news/reconnect_with_your_hunger_cues

By Erica Steinberg, UC Davis Healthy Aggies Intern

What is Matcha?

Matcha is finely powdered green tea leaves! It is a higher quality green tea that originated in the Tang Dynasty in China during the 7^th-10^th centuries. Powdered tea was made from steam-prepared dried tea leaves which aided monks in meditation and became a way to attain enlightenment.

While Matcha is derived from the same plant as “green tea”, it is prepared differently. The powder is loaded with nutrients from the entire green tea leaf – this results in a higher quality and amount of caffeine. Recently, Matcha powder has become very popular in specific drinks, cooking, and desserts.

Are there Health Benefits to drinking Matcha?

A Cleaner Energy Source

Matcha contains a form of caffeine that gives a “boost” of energy, without the jitters. Many people wonder if drinking Matcha is better for you than coffee. Interestingly enough, Matcha tea has a compound called L-theanine which changes the way the caffeine is digested throughout the body. Unlike coffee, this compound in Matcha encourages calmness, relaxed joints and promotes an alert brain for up to 8 hours. The body processes Matcha much slower than most energy drinks and other sources of caffeine.

Improve Mood and Increase Memory

It has been suggested that drinking Matcha can lower anxiety and promote a sense of relaxation and happiness within a half hour of ingestion. Matcha encourages balanced brain level activity because of its several key vitamin and trace minerals; as well, L-theanine seems to sharpen memory and shorten reaction times. Matcha might be an option to drink before a stressful day or huge test!

Protect Immunity and Health

Matcha helps to manage cholesterol levels through a natural process. Research suggests that people who drink Matcha tea have lower levels of LDL (“bad”) cholesterol, as well as higher HDL (“good”) cholesterol levels in their blood. The antioxidants, caffeine, amino acids, and vitamins and minerals combine to boost and promote heart health and strengthen the immune system. Some research indicates that people who drink Matcha are 11% less likely to develop heart disease, then non-Matcha drinkers.

Yummy Matcha Recipes!

20 Best Matcha Desserts

---

What do you love about using Matcha? Tell us in the comments.

Want a cold snack for the hot weather? Try these frozen yogurt barks that are very simple to make! All you need is yogurt and toppings like fruit!

Ingredients (makes 12 servings)

• 2 cups of whole milk yogurt (whole milk is recommended for a creamier texture!)
•  ½ cup of diced strawberries 
• ½ cup of blueberries 
• ¼ cup granola 
• You can add other toppings such as dried fruits, nuts, seeds, and honey!

Instructions 

1. Use a baking sheet or parchment paper to line a sheet pan. Directly pouring the yogurt onto the pan will make it harder to take out the frozen bark
2. Pour the yogurt onto the lined pan and spread the yogurt evenly. 
3. Add the toppings on the yogurt
4. Place the pan in the freezer and freeze for at least 3 hrs
5. Cut the bark into 12-15 pieces.
6. Enjoy while it’s cold! Keep leftovers in the freezer. You can store it in the freezer for up to 3 months

References: https://feelgoodfoodie.net/recipe/frozen-yogurt-bark/#wprm-recipe-container-40676 

By Sarina Lin, UC Davis Healthy Aggies Coordinator

“Eating local honey will help your allergies.” Heard of this statement? As a person who has seasonal allergies, I heard from a young age that eating local honey would help with allergies. I believed in this statement growing up, but as I grew older, I started to think about the mechanisms of how honey helps with allergies. I decided to look up why it helps, and to my surprise, I found that it was a myth.

Unfortunately, eating honey does not help with seasonal allergies. Many studies have been conducted and the majority of studies agree that honey does not help with allergies. In theory, honey, which is made from pollen, is supposed to help the body grow more immune to pollen so that the body does not have an allergic reaction. This theory is not true because the pollen that people are typically allergic to are not used to make honey. The pollen that is used to make honey are from wildflowers, but the pollen that people are allergic to are from trees, grass, and weeds. Studies have shown that there was no improvement of symptoms in people who had consumed honey. Commercial honey is processed and contains an unknown amount of pollen anyway, and it would be hard to adjust for dosage and measure effectiveness. Unprocessed, local, raw, honey may contain contaminants such as mold, and bacterial spores.  Be sure to choose a reputable vendor.

Are there any foods that would help treat seasonal allergies then? Consuming foods with anti-inflammatory properties, such as ginger and fish with omega-3 fatty acids, may help with symptoms. Although there are no foods that act as a direct cure for allergies, adopting a balanced, healthy diet can improve your symptoms.

By Leanna Sanchez, UC Davis Nutrition Peer Counselor

Inflammatory bowel disease. A disease I have had to live with for about 6 years now, with hardly any remission or symptom relief. Being a college student with IBD is difficult and there isn’t much support or resources available for IBD students. I’m here to give a little inside scoop on how you can support someone with IBD and provide some helpful tips if you have IBD.I will be mostly focusing on ulcerative colitis since it is the type I was diagnosed with. But first a little bit about IBD in case you aren’t familiar with the condition.

Inflammatory bowel disease is an autoimmune disease that causes chronic inflammation of the digestive tract. There are two forms of IBD: Crohn’s disease and ulcerative colitis. Crohn’s disease manifests itself throughout the whole digestive system in patches. Ulcerative colitis is chronic ulceration in the large intestine and rectum. Symptoms of ulcerative colitis include bloody stools, urgency, diarrhea, pain and abdominal cramping, mouth ulcers, and multiple bowel movements a day (15+). Together these symptoms can lead to anemia, malabsorption, decreased appetite, fatigue, weight loss, nausea, etc. The worst symptoms in my opinion are pain, urgency, and extreme fatigue. The best way I can describe the pain of UC is the feeling that a blender went off inside your intestines. [1] 

• Flare-ups  (when your symptoms are exaggerated) are really difficult to manage. The best way I have learned to manage is to eat mostly bland, and soft foods that don’t cause pain or urgency. Heating pads are very comforting and help ease some of the pain.

• Flares can make it extremely difficult to attend classes or work on homework since your body is fatigued from going to the bathroomall day and experiencing some malnutrition. I have gone 3-4 weeks practically bedridden and unable to eat or drink anything but fruit smoothies, broth, applesauce, and rice.

• If you’re struggling to attend classes or experience urgency during exams please ensure you make an appointment with the Student Disability Center to determine any accommodations that may be helpful.

• Know the bathroom locations in your classroom buildings in advance in case you experience urgency.

• Accepting permanent lifestyle changes:
  • Being a college student, one of the most difficult temptations is wanting to go out with my friends and drink. I often feel left out, always being the designated driver. However, I have had to accept that drinking isn’t worth the pain or bloodiness I’ll experience later.

• Finding foods that make symptoms worse and experimenting with eliminating foods may make a difference in your symptoms. Personally, I have discovered bread products, sugary foods, lots of artificial sweeteners, and coffee can be triggering. I also try to add lots of anti-inflammatory, prebiotic, and probiotic foods to my diet such as ginger, garlic, turmeric, Greek yogurt, fatty fish, and fruits. 

• In case of urgency, I highly recommend keeping an extra change of clothes, a large pad, or a portable toilet in your car for times you might not make it to the bathroom in time.

• Emotional distress:
  • One of the biggest and least discussed “side effects” in my opinion. The stress and anxiety of constantly not nknowing when your symptoms will flare, worrying where the closest bathroomis, and always being fatigued, is a lot to handle. Having someone to provide emotional support during flare-ups makes life a bit easier. Dealing with the symptoms and pain of IBD adds more anxiety on top of the stress we experience as college students. For many years I was embarrassed to explain to people I have IBD. Unfortunately, it will never go away so learning to advocate for myself has made navigating my classes much easier.  

If you would like to hear more on IBD leave a comment or if you would like to discuss IBD more feel free to reach out.

Below are some resources on IBD:

https://www.crohnscolitisfoundation.org

https://www.ucsfhealth.org/education/nutrition-tips-for-inflammatory-bowel-disease

https://sdc.ucdavis.edu

IBD vs. IBS: Symptoms, Similarities, and Differences (healthline.com)

---