UC Davis Farmers Market back for spring!

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Attention all Aggies: the UC Davis Farmers Market is back on campus for Spring Quarter! Here you will find tons of fresh produce, raw honey, bread and baked goods, UC Davis made olive oil, and much more.  The market aims to be a destination in itself, not just something students stumble upon during their commute across campus.  The Farmers Market will be at the North Quad every Wednesday from 11 am to 1:30 pm for Spring Quarter.

Here are the vendors you will find for the Spring 2018 season:

  • PURE honey
  • Ahmad Farms: fruit
  • Toledo Farms: assorted organic veggies and fruits, potatoes
  • Fruit Factory: fruits
  • Williamson Farms: Strawberries
  • Shoup Farms: avocado
  • UC Davis Student Farm: flowers, veggies
  • Gotelli Farms: cherries in May
  • Upper Crust Bakery: breads, cookies, apple tarts

Visiting the UC Davis Farmers Market is a great way to promote health and wellness in all aspects of your life.  Here are some of the benefits of taking some time out of your day to visit the market:

 

Education

In addition to buying food at the market, you can learn more about health and wellness through visiting the Student Health and Counseling Services and Healthy Aggies booths.  These organizations seek to educate individuals on how to maintain a healthy lifestyle as a busy college student.  Be sure to visit these booths to hear about campus resources, play fun games, get some free swag, and learn more about various nutrition and wellness topics.

 

Nutrition

The accessibility of a Farmers Market on campus makes getting your fresh fruits and vegetables even easier! Here you don’t have to worry about your produce containing pesticides, waxes, or genetic modification. Additionally, fruits and vegetables contain lots of vitamins and minerals as well as fiber to keep you full, energized, and nourished throughout your day.

You can find easy recipes using ingredients found at the farmers market on our website at:

https://healthy.ucdavis.edu/food-nutrition/farmers-market/recipes

 

Self-Care

The Farmers Market is able to bring the community together and create a calming environment for everyone to enjoy.  At the market you will find picnic blankets strewn across the grass where students can take a break from their busy day to relax and enjoy the sunshine.  Taking time out of your day to unwind, spend time with friends, and get some vitamin D are extremely beneficial for mental wellbeing.  These study breaks will help you retain information and focus more effectively for the rest of the day.

 

Supporting Local Business

As large agribusiness is increasingly dominating U.S. food production, a great benefit of the Farmers Market is the ability to directly support local growers and businesses.  Instead of buying produce harvested before ripeness halfway across the globe, your money is directly supporting family farms in the Yolo County area.  This also benefits the environment through reducing the amount of fossil fuels used to transport produce from farm to consumer.

 

 

In summary, visiting the UC Davis Farmers Market is a quick and easy way to support a healthy lifestyle.  Be sure to head to the North Quad on Wednesdays between 11 am and 1:30 pm to buy fresh produce and take a break from your busy day.

 

Healthy Aggies Promotion:   the market will be giving away $10 bundles in market dollars to the first 10 people who visit the Market Information Booth on April 11 and say “I read about $10 in free vouchers on the Healthy Aggies blog”! While supplies last!

 

You can find up-to-date information on the UC Davis Farmers Market and subscribe to their weekly newsletter at: https://healthy.ucdavis.edu/food-nutrition/farmers-market

Does Eating really fix the problem?

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Source: OcusFocus/Getty Images

By: Vivian Siu, Healthy Aggies Nutrition Intern

Why do we eat? Besides the obvious reason that we need fuel to keep us healthy and moving, we eat because food is yummy. There’s a form of happiness that comes from eating a warm, fudgy brownie. Eating is also important during celebrations, reunions, or simply hanging out. With so much cultural diversity in this town, there are so many food choices available that make it that much harder to find an excuse to not go eat. However, there’s another reason why some of us eat. We refer to it as ‘snacking’ but sometimes it is a coping mechanism – then it is stress or emotional eating.

Reasons we eat outside of hunger

  1. We relate ‘Food’ to ‘pleasure’.

At the end of a tiring, long day what is one thing you can look forward to? A plate of fries or maybe a bowl of ice cream? Both can give you a temporary feeling of happiness, and if you’re like me, those types of comfort food are often associated with feelings of bliss, at least at first.  

But, instead of associating food that sense of pleasure and then suffering the consequences of too much junk, not enough nutrients, or just eating more food than you need, try using different activities to accomplish the bliss goal. What about that painting class you always wanted to take or learning how to play the guitar to serenade your cat and enjoy some music when you arrive home after a hard day?   This will feel especially doable if you’ve been practicing good, adequate eating habits throughout your day and are not famished! Having other activities besides eating to look forward to can cause you feel that same bliss.

  1. To avoid difficult situations and/or feelings.

During time of hardships and challenges, for many of us – including myself, we tend to avoid feelings. Avoiding feelings makes us more likely to seek out temporary fixes such as eating that feel good during the moment, but are very temporary, in fact may make things worse.  

One important fact to remember is that it’s okay to feel sad, mad, and frustrated. If it wasn’t for these feelings, would we know what happiness really is? Learning how to talk about your feelings, whether it be in the form of journaling, calling a hotline, or talking to a friend, can help you realize the deeper rooted problem that is causing you to want to turn to food for comfort.

  1.     Physiological Response.

One thing I’ve learned from my 2 ½ years of college so far is that there are days where I can be swamped with work, class, assignments, studying, you get the idea, right? If I don’t take the time to feed myself, lovingly throughout the day, I find myself more irritable and more susceptible to my cravings/eating more junk food because I’m “hangry” when I finally get home.

Having a regular and nutritious meal schedule is important to staying healthy and lessening the likelihood of emotional eating.

  1.     Self-Image.

Society has led most to believe that beautiful means thin and skinny, with flat tummies.

Our lives are filled with some of the most innovative and connected technology, it can be hard to avoid societal influences of what beauty is. In reality, beauty is something that cannot be defined, at least not by society. Beauty is more than just appearances. It can be seen through the actions of taking care of yourself, being true to who you are, being kind to friends, family, and strangers, taking care of the earth, and the list could go on. If taking care of yourself means indulging in some sweets once in a while, that’s perfectly fine. Just remember that eating as a temporary fix for whatever challenge you may be facing is okay, but it’s important to remember that addressing the problem can pave the way to a more permanent solution.

National Nutrition Month 2018!

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By: Johanna Yao, Healthy Aggies intern

“I am going to eat healthier starting tomorrow,” I say for the hundredth time this quarter after I feel sick indulging in a bunch of Girl Scouts Cookies. We tend to have these bursts of motivation to become healthier after days of bad eating, however motivation is often lost once the next meal comes around. Eating healthy is challenging, especially as a college student. Did you know that March is National Nutrition Month? Now is the perfect time to re-evaluate goals towards developing healthier eating habits! Here are 5 tips I follow to be healthier:

 

  • Swap unhealthy snacks for something better

 

Instead of opting to eat junk food such as cookies, candy and chips,  pack some fruit or veggies instead. Examples of fruit that can be tossed in your lunchbag include apples, tangerines or bananas; and as for veggie snacks, go for celery and peanut butter or baby carrots with hummus. These choices not only provide vitamins and minerals but also help you fulfill the daily MyPlate portions!

 

  • Practice portion control!

 

We have all experienced the “shock” after we eat half a bag of chips without even realizing it. Eating from a bag promotes mindless eating, and you end up consuming massive amount of calories without even thinking.  Alternatively, place one serving of chips in a bowl. Now you are in control of your portion size, and will be less tempted to overeat.

 

  • Bring your reusable water bottle everywhere you go!

 

Carrying your reusable water bottle around with you is not only a reminder to stay hydrated, it will also help curb your cravings for sugary drinks! Instead of buying bottles of sugar heavy drinks, choose to refill your water bottle and carry on with your day!

 

  • Meal Prep!

 

Though it can be hassle to cook (since we could be using that time to study), setting aside 1-2 hours during the weekend to make meals for the rest of the week is not only more time efficient but often healthier and cheaper. This way, you know exactly what is going on your plate and you can alter proportions and taste to your to your liking. Additionally, planning ahead is more budget friendly than buying food for each meal.

 

  • Don’t go grocery shopping on an empty stomach!

 

You’ve heard this before, but research has shown that being hungry can have an effect on the way we shop.  When hungry, a hormone is produced that enhances your impulsiveness and hinders your ability to make rational decisions. If you go into a grocery store hungry, you are more likely to buy foods that you crave at the moment, but wouldn’t buy normally. Eating something before shopping can help prevent you from impulsively buying foods that are not on your list.

Becoming healthy can seem like a long and never ending journey, but making small changes in your everyday habits can make a big difference in the long run. By implementing these small but attainable goals, taking care of your body is a lot easier!

Vitamins for College Students

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Vitamins are a group of organic compounds with regulatory functions. Vitamins cannot be synthesized in sufficient quantities by the body; therefore we must obtain them in adequate amounts from food. There are 13 universally recognized vitamins: 9 water-soluble vitamins and 4 fat-soluble vitamins. Water-soluble vitamins are not stored in body (except Vitamin B12), and mostly are non-toxic when we intake them excessively. On the contrary, fat-soluble vitamins can be stored in body, and most of them are toxic at excessive doses. Generally it is not recommended for people without malabsorption issues to take vitamin supplements, because we can get enough through a healthy diet! While every vitamin is essential,today our emphasis is on vitamins that are beneficial to college students.

Vitamins D

Vitamin D is a fat-soluble vitamin and has many functions that help people stay healthy. Vitamin D can be synthesized in the skin from the sun, and helps the body absorb calcium. Along with calcium, vitamin D helps to keep our bones healthy and strong. Vitamin D also plays an important role in our immune system, which protects us from illness and infections. Good food sources of vitamin D include: liver, beef, veal, eggs, dairy, some saltwater fish, and foods fortified with vitamin D. College students have large amounts of physical activities, so intaking enough vitamin D can help students have healthy bones to do daily activities.

Vitamin A

Vitamin A is another fat-soluble vitamin, and it is stored in the liver. Vitamin A is important for maintaining healthy eyes, keeping the immune system strong and helping cells function properly. There two forms of vitamin A: retinoids and provitamin A, also known as carotenoids. Retinoids are found in animal products such as liver, dairy, eggs, fish oils, tuna, and sardines. Carotenoids are found in plant-based foods, such as fruits and vegetables that are bright colors to yellow, orange and red. Since we have stressful academic works everyday, it is really important to take adequate vitamin A to protect our vision.

B Vitamins

B vitamins include a group of 8 water-soluble vitamins called the vitamin B-complex. Vitamin B-complex has a very important role in energy releasing. One or more B vitamins are involved in every aspect of catabolic process, and provide energy to us by breaking down molecules through process. Vitamin B12 is one of the most important vitamins in this process. Vitamin B12 also has functions in the brain and nervous system, and for the formation of blood. Good food sources of vitamin B12 are meat and dairy products. We also can choose foods that are fortified with vitamin B12.

All 13 vitamins are essential for our health, so it is important to follow the “My Plate” template and choose a wide range of foods to get enough vitamins, as long as they are not in any serious diseases or conditions.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/

https://my.clevelandclinic.org/health/articles/15050-vitamin-d–vitamin-d-deficiency-

 

Sustaining Your New Year’s Resolution

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By Jackie Ahern

It’s a little over a week into 2018: a perfect time to reflect on the successes and struggles of those pesky New Year’s resolutions we all seem to make. For those of you that have stuck to your goal of going to the gym more often, or eating more leafy greens, congratulations! Research has shown it takes 21 days to make something a habit, so you’re halfway there! For those of you that haven’t been so successful, you’re absolutely not alone.

New Year’s resolutions are tough. For one, there are a lot of expectations and hype surrounding becoming a newer, better version of yourself, al starting on January 1st (or the 2nd if that NYE party was a real rager); however, in reality, time is relative. There’s no difference between starting a new habit on January 1st or June 1st, other than those 6 months. Granted you live for at least 20 more years (here’s hoping), 6 months is a pretty small fraction. What I’m trying to say is that January 1st isn’t the end-all-be-all for changing your life for the better. If you aren’t able to stick to your first resolution for whatever reason, whether it be that it’s too expensive, too time-consuming or just too difficult to keep up, that’s okay. You don’t have to abandon the resolution; just modify it. When an engineer designs a building but it gets painted the wrong color, they don’t tear down the whole building. They just repaint it.

A good New Year’s resolution, or any lifestyle change for that matter, needs to be something you can see yourself being able to continue for the rest, or most, of your life. For example, I know I cannot completely cut out desert forever (have you ever had ice cream?) but what I could do is cut down on my portion size, or only have it a couple times a week instead of every night. Additionally as a student, working out every day at 7am isn’t exactly sustainable, but working out after class 3 or 4 times a week could be. If down the line you find yourself suddenly hating ice cream, or craving more workouts, you can definitely switch some things up, but in the beginning, its best to start small with more attainable goals.

So what is a good way to assess an attainable, smart goal? Well, there’s a convenient acronym for that. It’s called SMART: Specific, measurable, attainable, relevant and timely. Specific refers to a clear definition of the goal, such as “I will take a 30-minute walk in the morning, 3 times a week” versus just, “I will get in shape.” Measurable means having a way to evaluate how thoroughly the goal has been met, such as marking exercise days on a calendar or keeping a food journal. Achievable means the goal must be within the realm of possibility; for example, “I will lose 1 pound a week” instead of, “I will lose 20 pounds this month.” Talking to a professional like a doctor, dietitian, or personal trainer can help to navigate how achievable a health-related goal is. Relevant refers to how much the goal fits in with your lifestyle and other pursuits. For example, while in school, a resolution such as “I will learn how to swim” may be more relevant than “I will learn how to scuba dive.” Lastly, timely means that the goal should have some defined checkpoint or endpoint, such as “I will eventually be able to meditate for 20 minutes by adding 5 minutes to my meditation every 2 weeks.” Of course, from there you can decide to modify the goal.

And finally… Think about where you were 3 months ago. If you had made just a small lifestyle change then, today could a very different day. With time flying by the way that it does, who knows where you could be in just a few months by taking a small step towards a healthier future, today.

The Truth about carbs

 

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By:  Michelle Sweeney, Nutrition Peer Counselor,  Fit-well Center, UC Davis

Carbohydrates, and whether or how much to consume, fill our social media feeds, but many people don’t know what carbohydrate is and what function is serves in our bodies.

Why do we need carbs in the first place? Carbohydrates are our body’s first choice in energy. We need carbohydrates to fuel our everyday activities, as well as any exercise.  Carbohydrates are long chains of starch molecules that break down easily to the simple sugar, glucose, our brain depends on. We need carbohydrates in our diet for fuel so that other macronutrients such as protein and fat can work to build muscle, repair your body, and regulate systems.

Carbs, or carbohydrates, can be classified into two categories: simple and complex. The simple ones are what most people think of first. These are usually made from refined grains, with added sugar and can raise blood sugar quickly. Complex carbs, on the other hand are high in fiber and starch. They are usually less processed and are digested more slowly. They are more-filling than simple carbs due to the fiber content.

While most people thinks carbs are only things like pasta and bread, carbohydrates are found in many different foods, including, but not limited to: fruits, vegetables, nuts, beans, and whole grains. These foods offer important vitamins and minerals, as well as fiber, which are essential to both short-term and long-term health.

Choosing important and healthy carbohydrates everyday does not have to be a difficult process. You can switch out refined grains (white bread, French bread, white pasta etc.) for whole wheat or whole grain versions. You should try to have about a quarter of each meal be carbohydrate-rich grains, and shoot for at least half of your grains in a day as whole grains. Carbohydrate-rich foods work as a great base for meals. Whole wheat pasta with grilled chicken and vegetables and a bit of olive oil provides whole grains in the pasta, complex carbohydrates and nutrients in the vegetables, protein in the chicken, and healthy fat in the olive oil – great example of a balanced meal!

Many people try to avoid carbs because they believe it will help them lose weight or avoid various health problems, like inflammation. The reason cutting out carbs can give the appearance of weight loss is because carbohydrates bind to water in your body. Then, when you stop eating them, you lose water weight, not fat tissue. In the long run, the fiber provided by complex carbohydrates can give you a trimmer, less bloated appearance. Whole grains and other complex carbs play an important role in reducing inflammation and inflammatory markers indicating better overall health.

Overall, carbohydrate-rich foods provide many additional, non-carbohydrate nutrients and they can help improve your health in the long-term. They also provide your body with the energy it needs to thrive. So feel free to “carb-up”, just opt for complex carb sources like whole grains and fruits and vegetables, instead of refined simple carbs like white bread and sugary sweets.

A Supervisor Guides You Through the CoHo at UC Davis

 

 

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By:  Jackie Ahern, Nutrition Peer Counselor, Fitness and Wellness Center, UC Davis

Every visit to the Coffee House seems to feel like an obstacle course. Do you wait in a 20 minute line just to wait another 15 for a latte? Should you get a salad? But the pizza line is pretty short… Where did she get that poke bowl?

Fear not. Let me guide you through saving money, time and options for plant eaters.

Saving Pennies        

As a college student, I’ll take any opportunity to save a few cents. Bring your own coffee cup to get 25 cents off any espresso drink and coffee refills for only $1.50. On top of that, bring your own clean plate or bowl for food purchased at the Coho and get 25 cents off your purchase. Saving pennies and the planet! And more: Skip the tortilla on your taco salad and save another 50 cents.

Skipping the Line

This year, the Coho rolled out a fancy new system: Tapingo. Through an app on your smartphone, you can now pre order and pay for your meal through the Tapingo app. No more waiting in line, nifty!

Avoiding Peak Hours

            If you’re able to, try to avoid the peak times. These include 9-10 am and 12-1 pm. Additionally 10 minutes before and after the hour are generally pretty busy any time of the day. Plan ahead to avoid the rush.

Vegetarian & Vegan Options

            I’ve spent my entire college career scouting out vegetarian and vegan options. It’s been a long process but here’s the wisdom I’ve gathered at each food area:

Swirlz: You can get almost any espresso drink made with soy for a few more cents. The only drink that can’t be made with soy are blasts, which are made with ice cream. Shucks.

  • Vegan note: The caramel, pumpkin spice and white chocolate sauces all have milk in them, but the chocolate sauce is vegan!

Ciao: Check out the hot sandwich line to the left and load up a delicious garden patty or black bean burger!

  • Vegan note: All the breads are vegan except for the whole wheat bun; it has yogurt in it.

Cooks: Stop by on Meatless Monday for delicious meat-free options every week at Cooks. They also distinguish vegan and vegetarian options on the menu.

TxMx: Ask for ½ beans ½ rice on your burrito or taco salad for an inexpensive and complete protein option! Also try out the Tofu Rojas made with delicious seasonings.

  • Vegan note: Make sure to ask for “no cheese” on your tortilla, as their default has cheese

Croutons: Load up a build your own baked potato or build your own salad for a nutritious and filling meal. Once it’s made, sprinkle on some nutritional yeast (those yellow flakes) for a nutty, cheesy and vitamin packed topping.

Chopstixx: Get your soup on with vegetarian pho (made with vegetable broth) and try out the quick and easy vegetarian sushi roll made with avocado, cucumber and carrots.

Fickle Pickle: Tofu salad is a great vegan addition to your usual sandwich, or throw it on a bagel with hummus!

 

Best wishes for managing the CoHo maze. In the end the drinks are caffeinated, the food is warm and the company is good. And if you have questions, just ask an employee. They’re there to help!