By:  Cecilia Chen, UC Davis Nutrition Peer Counselor

“I will eat a lot of fruit and vegetables…”

“I will exercise more…”

“I will never skip breakfast again…”

“I will go to bed before 12 am…”

“… but I never did.”

Do any of the above statements sound familiar to you? College life can be stressful when you need to balance your social life, academics, and health. Often times, students will compromise health because they do not have enough time for things like meal prep, working out and sleep. When a new quarter starts, do you find yourself vowing to eat healthy or exercise more. Maybe you have tried going to the gym for a week when the quarter first starts, but midterms come up, and you never go back. Then, you feel bad about yourself and not achieving your health goal. How could you set up lifestyle change goals differently?

Instead of setting long-term goals, break down the goal into little steps that are more manageable and trackable. We call this SMART goal setting. Building SMART goals about your health consists of five components: Specific, Measurable, Attainable, Relevant, and Timely.

• Specific: Being specific about your goals means you need to consider who, what, where, why and how.
  • Who will make this change?
  • What do you want to change, and what is your plan?
  • Where will your plan be carried out?
  • Why do you want to make the change?
  • How often will you make the change?
• Measurable: Your goals need to be measurable because it is easier to track how you are doing when it can be measured with a specific number. For example, your goal can be to cook dinner two times per week or meet with the nutrition peer counselors once a week.
• Attainable: Attainable means realistic. Is your goal something within your capability and not out of your reach? Setting your goal to eat 10 servings of fruits and vegetables every day is unrealistic if you barely eat any now!
• Relevant: Is your goal related to what you value in life? Will achieving this goal make a meaningful change?
• Timely: Set a specific timeline for your goals can be helpful. For example, if going to the gym for the next month seems a bit challenging, you can set your goal to go to the gym two times during the next week. See how it works; adjust as necessary. Again, be specific in how you’ll carry out the change.

Instead of saying, “I want to be healthy,” say, “I will eat an apple for breakfast this Friday,” or “I will go to the gym at least two times this week.” Setting up your SMART goals can not only help you actually achieve your goal but also improve your sense of confidence.

Now it is your turn. Work on a SMART goal today and let us know how it goes!

References:

“10 ‘SMART’ Healthy Eating Goals.” 10 “SMART” Healthy Eating Goals – Unloc Food,www.unlockfood.ca/en/Articles/Weight-Loss/10-SMART%E2%80%9D-Healthy-Eating-Goals.aspx

IU, Positive Outcomes for Women. “How to Make SMART Nutrition and Physical Activity          Goals for Your New Year’s Resolution.” POW IU, 2 Jan. 2018, pursuinghealthi   ness.wordpress.com/2018/01/01/how-to-make-smart-nutrition-and-physical-activity-goals-for-your-new-years-resolution/.

By Marisa Morales, UC Davis Nutrition Peer Counselor

Money is a powerful tool; it allows us to travel, have shelter, further our education, and most importantly to purchase food, an obvious necessity in life. How many times have you struggled with money and ended up skipping meals or eating a cup of noodles because it saved money? As a college student, I understand how difficult it can be to shop for healthier food items, such as produce and meat, when less healthy food items seem more affordable; things like frozen meals and boxed cereal. Fortunately, there are some tricks that will help you save on money while still eating healthy.

1. Beans, beans, beans! Canned beans are often less than a dollar each which allows you to stock up on a variety of them for several meals, such as black beans for tacos, kidney and garbanzo beans for salads, etc. Beans are a great source of fiber and can be used as a source of protein, instead of meat, which can often be expensive for a college student.
2. Bulk up! If you find that you are purchasing the same food items quite frequently, I would recommend buying them in bulk to 1) save money and 2) save time.  Plus, the larger amount is a great opportunity to meal prep for the week ahead. Check out the recipe below for my favorite meal prep!
3. Freeze everything! If you find that a lot of your food is spoiling faster than you can eat it, store your leftovers in the freezer. Most foods can be stored in the freezer for a significant amount of time without losing any nutritional value. Speaking of which, purchasing frozen vegetables and fruit is a great idea when certain produce is out of season and if you don’t have time to cook/prep the produce. Also great for making smoothies!

If you are ever at UC Davis Memorial Union, I highly encourage you to stop by Aggie Compass located just past the Market on the first floor. Aggie Compass is a one-stop-shop for all your basic needs. They offer resources for housing, financial wellness, mental wellness, and food security. I spent the past year volunteering with Fruit and Veggie Up!, a program run by Aggie Compass. The goal of this program is to help reduce food insecurity amongst UC Davis students. We understand that not everyone lives close to a grocery store or has enough money to buy food. This program is great because it allows you to pick free produce two days a week as long as you have your student ID!

One Pan Italian Sausage and Veggies

Prep time: 15 minutes             Cook time: 30 minutes

Ingredients:

• 2 large carrots (~2 cups)
• 2 red potatoes (~2 cups)
• 1 small-medium zucchini (~2 ⅓ cups)
• 2 red bell peppers (~2 cups)
• 1 head of broccoli (~1 ½ cups)
• 16 ounces Smoked Italian Turkey or Chicken Sausage

Seasoning:

• ½ tablespoon EACH: dried basil, dried oregano, garlic powder
• 1 teaspoon EACH: onion powder, dried thyme
• ⅓ cup Parmesan cheese, shredded
• 4 ½ tablespoons of olive oil

*this recipe is very easy to make and can be prepared with a variety of ingredients and seasonings, but I highly suggest that the veggies be prepared exactly as instructed in order to ensure they all cook at the same time*

Instructions:

1. Preheat the oven to 400 degrees F and line a large sheet pan with parchment paper or foil to avoid messes. Set aside.
2. Wash, peel and cut the carrots into thin slices (save the peel for a nutritious snack later   on!) Wash, peel the red potatoes (this is optional, I love the peel on) and cut into small wedges.
3. Wash, halve the zucchini and cut 1 cm thick coins of zucchini. Chop the head of broccoli into florets. Wash and remove the stem and seeds from the red bell peppers, then cut into medium-sized slices. Chop the sausage into thick coins.
4. Pour all the prepped veggies and sausage onto the lined sheet pan.
5. Use a small bowl to combine the desired seasonings and olive oil, mix well.
6. Drizzle all the seasoning and oil mixture on top of the veggies and sausage. Thoroughly toss to coat.
7. Place in the oven for 15 minutes. Remove the pan and stir the veggies and sausage before placing it back into the oven for 10-20 more minutes, or until they are crisp tender.
8. Remove the sheet from the oven and sprinkle the Parmesan cheese on top.
9. Serve with rice or quinoa and enjoy the meal!

The great thing about this recipe is that there are many possible variations depending on vegetables and seasonings you prefer. I have made this dish so many times that I don’t even measure out my vegetables or seasonings anymore, I just add to the dish until it looks yummy!

Original recipe:  https://www.chelseasmessyapron.com/one-pan-healthy-italian-sausage-veggies/

By: Tuchau Bui, Healthy Aggies intern

Summer is right around the corner and you know what that means! Time to hang out with friends and family at the beach while drinking ice cold lemonade and soaking up the warm sun. This is the perfect season to relax and unwind.

Unfortunately, after a few months of staying indoors during winter you find it difficult to become active again. During long periods of inactivity, our muscles are not being used which leads to a loss of muscle strength and endurance. But you needn’t rush to the gym. Start slowly and gradually add in more exercise along the way.

Here are three easy exercises you can begin with at home to help you prepare for a strong summer. Remember to stretch before starting and rest for 15-30 seconds in between sets. Also, keep a water bottle close by to stay hydrated!

1. Squats

Muscles targeted: quadriceps, gluteus maximus, hamstring, hip abductors and adductors, gastrocnemius, soleus, tibias anterior, rectus abdominals, and erector spine

Benefits:

• Increase leg and bone strength
• Improve core stability and overall balance
• Strengthen thighs and glutes

Workout: 10 reps, 3 sets

Start by standing with your feet at about shoulder width apart with your toes pointed slightly outward. Bend your knees while keeping your spine straight and looking straight ahead. Your body will bend forward a little as you squat. Lower yourself until your thighs are parallel to the floor. Finally lift yourself back up into a standing position.

2. Walking lunges

Muscles targeted: quadriceps, glutes, hamstrings

Benefits:

• Strengthens leg muscles and glutes
• Improves core strength and stability
• Improves overall balance

Workout: 10 reps each leg, 3 sets

Start by standing with your feet shoulder width apart. Step forward with one leg and bend your knee until it is at a 90-degree position while bending your rear knee until it nearly reaches the ground. Your back should remain straight. Then stand up again by stepping forward with your rear leg while straightening your front leg.

3. Triceps dip

Muscles targeted: triceps, biceps, shoulder muscles of upper arms

Benefits:

• Strengthen triceps and tones the back of your arms
• Strengthen biceps
• Improves core strength and stability

Workout: 10 reps, 3 sets

Start by sitting on the mat with knees bent and feet flat on the ground. Place hands behind you with fingertips pointing toward your feet. Lift hips above the mat. Then bend your elbows and lower your hips until they almost touch the ground. Straighten your arm to bring yourself back up.

Repeat these exercises at least 3 times a week. As you progress, you can slowly increase your workouts to include more reps or mix in additional exercises. Eventually, your ideal amount of exercise should be about 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity each week.

By engaging in regular exercise, you will be able to reap the multiple benefits it brings to your body. Your muscles and bones will be strengthened, you will burn more fat and calories, and your metabolism and immune function will improve. So what are you waiting for? Let’s get up and get our move on!  Let me know how it goes for you.

By: Clara Matsumoto, Healthy Aggies Intern

Up until recently, many people believed that the main dietary culprit of many of America’s most common chronic diseases was fat. People began to adopt low-fat diets while not paying attention to sugar intake; chronic disease continued to proliferate. The American Heart Association recommends that people consume less than 6 teaspoons or 25 g of sugar per day, but this advice was shadowed by the intense focus on fats. As time passed and more research was published, it became clear that there was a significant relationship between sugar and chronic disease. Using the research, the FDA proposed a change to the food labels in 2016 to reflect our current nutrition understanding, and soon, hopefully, the new label will be officially adapted.

Two significant changes will be the addition of added sugars underneath the sugars section and the deletion of calories from fat in foods. The goal is for people to be aware of added sugar and place focus on what types (vs how much) of fat are being consumed.  Although the updated food label is a great stepping stone to helping people make healthier choices, it’s also important that consumers have more detailed information about sugar in foods Many consumers do not know what “added sugar” technically is. The USDA defines it as sugars and syrups added to foods in processing or preparation. For example, if the product is honey, there is no added sugar in it; all the sugar is naturally occurring. White dairy milk contains lactose (milk sugar) but that is different than “added sugar”. However, if honey was an ingredient in a food, then the grams of honey added would be listed in the added sugar section of the food label.

What about fruits?  A medium apple contains 19g of “sugar”.   The difference is that it is naturally occurring sugar in a whole food.  If we compare soda, a 12 oz can of soda containing 39g “sugar” (USDA), it is all “added sugar”. Whole foods containing naturally occurring sugar also contain beneficial vitamins, minerals, and fiber. Fiber is useful for controlling appetite since it slows down the rate of sugar absorption.  As long as you’re healthy and consuming foods from all the food groups daily, more fruit is better!

So the next time that you are reaching for that box of Oreos at the grocery store, take a look at the amount of added sugar and consider swapping those cookies for a healthier option such as dark chocolate covered blueberries instead. Not only will it help satisfy your sweet tooth, it will help you follow the recommendation for sugar intake. I hope this information helps clarify what an added sugar really is and shows that consuming fruit can be part of a healthy diet even with its sugar content.

References:

https://www.fda.gov/files/food/published/The-New-and-Improved-Nutrition-Facts-Label-%E2%80%93-Key-Changes.pdf

https://www.healthline.com/nutrition/how-much-sugar-per-day

https://www.coca-colaproductfacts.com/en/faq/sugar/how-much-sugar-in-coke/

https://www.healthline.com/nutrition/is-fruit-good-or-bad-for-your-health#section1