Healthy Aggies at UC Davis

By:  Mer Temple Allen, UC Davis Nutrition Peer Counselor

As Spring quarter gets into action, spending time outdoors is a great way to get sunshine while being active. It is also great for those who do not enjoy working out at the gym or prefer to be outdoors. This can include walking or running through the UC Davis arboretum, the Davis Putah Creek trail or Olive Tree Lane. The UC Davis quad and UC Davis Hutchison Intramural field are also great places to use for outdoor exercise or to play sports with friends.

That being said, there are a few key points to remember while exercising outdoors when it comes to weather, hydration, and adequate nourishment before, during, and after your workout.

1. Time of day

Be cautious about what time of day to avoid working out when it is too hot. Exercising outdoors when over 90 degrees Fahrenheit can be dangerous, so wait until it cools down. On warmer days, find time in the morning or early evening to avoid excessive heat!

2. Hydration

When working out on warmer days, staying adequately hydrated is essential! Drink 8 ounces (1 cup) of water every 15-20 minutes during the workout. Be careful about drinking large amounts less frequently, as this can cause you to feel full and make exercising uncomfortable. Water is the best source of hydration during exercises that last one hour or less. Energy drinks can be helpful for those who plan to work out for over an hour at a high intensity. This is because working out for long periods causes excessive sweating, which can dehydrate the body causing loss of electrolytes. Energy drinks add calories for eEnergy and nutrients such as sodium, potassium, magnesium, and calcium, replenishing the body’s electrolytes.

3. What to eat before a workout

Eating before a workout will give you adequate energy throughout your workout. It is best to consume a full meal about three hours before a workout and a small carbohydrate-heavy snack about thirty minutes beforehand. Some ideas for snacks could be oats, a protein shake, fresh fruit, a banana, or an energy bar!

4. Maintaining energy during a workout

For those who plan on working out for an hour or less, consuming food for energy alongside the workout is unnecessary. However, eating food throughout the training is recommended for those who plan to work out at higher intensity for over an hour. Eating in small amounts (about 50-100 calories) every half hour is best to avoid cramping from eating too much. Focus on consuming carbohydrate-heavy foods or drinks, such as an energy bar, a fruit smoothie, or a banana, are good options. 

5. What to eat after a workout

After your workout and to help your muscles recover, eat a meal containing carbohydrates and protein no more than one hour after your workout. This meal should be slightly more carbohydrate-heavy as this will help replenish the energy lost during exercise! For example, mixing whole grains with meat or tofu or eating an egg on toast could be great options. These are just a few ideas, but any meal that combines carbohydrates and protein will work well for replenishing energy and for muscle repair.

Lastly, make sure to wear sunscreen when exercising outside to avoid getting sunburnt! And make sure to spend time outdoors as the weather gets warmer to boost your mood and get more vitamin D.

Whatever you do, have fun and stay safe!

By Wendy Liang, UC Davis Nutrition Peer Counselor

We all know that bananas are yummy and are a great source of potassium. They are a great Grab-To-Go meal as well when we are in a rush and busy, especially during exam season.

What else do we love about bananas?

Nutritional Value

• Bananas are a good carbohydrate source!
• Green bananas have lots of resistant starch and less sugar.
• Yellow bananas have less resistant starch than green bananas thus are easier to digest.
• Also contains Vitamin C, Potassium, Magnesium.

Health Benefits

•  Can reduce risk of heart disease due to the potassium in bananas which is great for lowering blood pressure. Decrease risk for hypertension.
• Improve gut health. Resistant starch in unripe bananas acts as a prebiotic and feeds the good gut bacteria.
• Prevent spike of blood sugar. Resistant starch decreases the rate of digestion of the sugars in bananas.  

Varieties

• Plantains – has more fiber than regular bananas
• Red Bananas – rich in antioxidants
• Lady Fingers  – same as regular bananas but sweeter

Versatility in Foods

• Banana bread
• Banana pancake
• Whole Wheat Banana Muffins
• Incorporating banana in daily oats
• Smoothie

What is your favorite way to enjoy a banana?

By Wendy Liang, UC Davis Nutrition Peer Counselor

Are you confused by the terms mindful eating and intuitive eating? This is probably due to some overlap between the two. 

Mindful Eating

Practicing mindful eating means using your physical and emotional senses to –

• Notice how the food tastes
  • Note the aroma of the food
  • Feel the texture in your mouth
  • Acknowledge the amount of work put into making or growing the food

This helps us stay in the present and actually experience the eating.  The practice improves the overall eating experience.

Examples of mindful eating:

• Put down utensils between bites
• Take a moment to note the texture, taste, and flavor of each bite as it is chewed
• Pause between bites to appreciate the food

Looking for more?  Watch Six Tips for Mindful Eating

Check out The Center for Mindful Eating

Intuitive Eating

Intuitive Eating Is a self-care philosophy created by 2 dietitians, Evelyn Tribole and Elyse Resch. It utilizes 10 principles that help to heal your relationship with food through integration of instinct, emotion, and rational thoughts.

The 10 Principles of Intuitive Eating:

1. Reject diet mentality – understanding this mentality and how it is harmful

2. Honor your hunger – It is okay to snack when hungry → prevents getting hangry

3. Make peace with food – Allow yourself to eat what you crave

4. Challenge the food police – seeing food in a neutral way, there is no good or bad food, food fuels our bodies. Moderation and variation are key.

5. Discover the satisfaction factor – finding the pleasure in food that makes you feel satisfied

6. Feel your fullness – Is your body getting what it needs? Can you stop eating when you’re sated?

7. Cope with your emotions with kindness  – figure out the source of your emotions

8. Respect your body – makes you feel better about who you are

9. Joyful movement  – incorporating movement you enjoy to feel the difference

10. Practice gentle nutrition –  it is about progress, not perfection

Learn about the hunger scale – tool in both mindful and intuitive eating: 

Practice with the Hunger Scale

Here is another resource:

• The Intuitive Eating Book

Let us know what you experience as you try some of these!

By Veronica Gomez, UC Davis Nutrition Peer Counselor

In my experience as a UC Davis student, I have learned that the quarter is getting tough when cans of yerba mate begin to occupy my desk space. As Guayaki’s ‘Lemon Elation’ becomes the only option in the MU Market refrigerators, I know my fellow Aggies are also fueling for long nights of study.

As a nutrition major, I consider myself to have a pretty broad awareness of types of foods and drinks..but what is yerba mate, anyway?

Brief Intro to Yerba Mate

The brand Guayaki is all too familiar to American college students with its bright yellow surface and centered wreath logo. This yerba mate company actually originated by a food science major from Cal Poly San Luis Obispo, Alex Pryor. Alex is a proud Argentinian who made it his mission to share the traditional energizing tea that is yerba mate. Yerba Mate refers to the leaves of Ilex Paraguariensis,  a tree native to South and Central American countries like Argentina, Paraguay, Uruguay, and Brazil. The Guarani, Paraguay’s indigenous population, were the first to cultivate yerba mate for consumption. The expansion of yerba mate is linked to complex South and Central American history, however, the cultural importance and method of consumption remains widely alike and prevalent in these countries.

Yerba Mate is traditionally consumed in a naturally crafted gourd with a bombillo, a special straw made to filter out the leaves as you sip. In Argentina, sharing the filled gourd among friends has become a ritual embodying friendship and community

Is Yerba Mate Safe?

            Like with all caffeinated products, yerba mate drinks are generally safe with moderate intake. Many sources misleadingly state that yerba mate can be a health risk, however, this is only in excess consumption, and is dependent on other lifestyle factors such as smoking, as well as the preparation of the drink (consistently using very hot water ).

So, as we are nearing the end of the quarter, consider your caffeine intake, remember to practice self-care, and take some time to explore the culture of your favorite foods and drinks.

By Lisa Aparicio, UC Davis Nutrition Peer Counselor

Seasonal eating is when you focus mainly on consuming the produce that is harvested during that season. Before science and preservation was introduced into agriculture, people only ate seasonal food that they were growing in their gardens/farms, at the time it was ready to be harvested. This is sustainable for humans and for the environment as well!

Eating fruit and vegetables that are in season will increase the diversity of vitamin and minerals you are consuming and expand your food palate. Additionally, cycling through different fruits and vegetables will promote nutritious meals and increases the freshness and quality of the foods you are eating. You will notice that fruits and vegetables that are in season will be harvested when they are perfectly ripe, increasing the intensity of their flavor and levels of vitamins, minerals, and antioxidants. Additionally, Fruits and vegetables will thrive without any harmful additives or any extra resources when they are grown during their natural timeframe.

Eating seasonal harvest will benefit our planet by allowing our environment to cycle through its natural resources and seasons like it would without human intervention. It will also reduce our carbon footprint, emissions, and essentially the negative mark we are leaving on earth. Buying seasonal produce from local farmers market and community supported agriculture groups will provide the freshest and best tasting food.

Produce will also be sold at a lower cost if bought from a farmers’ market because it is locally grown. The money spent transporting the produce will be minimal therefore, reducing the cost to consumers. Since there will be an abundance of each food that is in season, it will be sold for a lower cost than compared to if the food was not in season.

Quick reminder: Do your best to support a sustainable lifestyle, but please always put your health first! Make sure to get the nourishment your body needs whether that is from seasonal food or not. Eating seasonally does not have to be an all-or-nothing commitment. Start small by adding a few seasonal items to your meals and continue to add more whenever possible. With each seasonal item you are improving your nutrient intake, saving money, and helping our environment!

Seasonal Winter Fruits and Vegetables

Seasonal Winter Fruits and Vegetables

Apples	Lemons
Avocados	Limes
Bananas	Onioins
Beets	Oranges
Brussels Sprouts	POarsnips
Cabbage	Pears
Carrots	Pineapples
Celery	Potatoes
Collard Greens	Pumpkin
Grapefruit	Rutabagas
Herbs	Sweet Potatoes and Yams
Kale	Swiss Chard
Kiwifruit	Turnips
Leeks	Winter Squash

By Mer Temple Allen, UC Davis Nutrition Peer Counselor

Believe it or not, caffeine isn’t the only way to increase energy levels. When it comes to college, students spend so many nights studying that relying on caffeinated drinks feels like the only way to stay awake at times.

Caffeine is a stimulant in coffee, certain teas, cocoa, yerba mate, and many energy drinks. When drunk in safe amounts (less than 400 mg per day), caffeine can help us wake up and stay alert throughout the day; it can also help to increase athletic performance and improve short-term memory. However, it can also have adverse side effects, such as insomnia, feelings of nervousness, restlessness, and increased heart rate. Because of this, caffeine can be counterproductive when studying, as the side effects can make concentrating more difficult.

If you are looking for ways to increase your energy levels naturally while reducing caffeine consumption, try these tips below!

1. Exercise

Exercise increases the amount of oxygen in body tissues. More oxygen in tissue helps improve cardiovascular function, heart health, and, in turn, energy levels. Additionally, exercise can also increase dopamine levels in the brain, which not only increases energy but also improves mood. Even a short workout can help with this, so next time you have an hour’s break between classes, try a quick workout and see if this works to increase your energy levels!

2. Drink water

Drinking water helps prevent tiredness and fatigue, which comes from dehydration.

Lack of water in the system affects oxygen flow to the brain. Because of this, the heart works harder to get oxygen throughout the body. This makes you less alert and decreases overall energy levels. Make sure to be getting adequate water throughout the day to avoid this from happening!

3. Spend time in sunlight

The human body has a natural response to light and dark. Light signals the body to be awake, and darkness signals the body to be asleep. Because of this, spending time in the sun will help your body and brain wake up in the morning. Going outside where it is brighter will still help if it is cloudy.

4. Eat regularly

Eating regularly (every 3-4 hours) brings energy to the body through the fuel of food. Research shows that frequent meals are associated with higher levels of alertness. Focusing on high nutrients in foods is essential because foods with added sugars (such as high-sugar sweets, energy drinks, and sugary coffee) give short-term energy and will often cause an energy crash later on, resulting in more tiredness. Foods that contain fiber-rich carbohydrates are particularly helpful in increasing energy levels. Some examples include apples, carrots, low-fat greek yogurt, and berries.

5. Take a short nap

A nap between 15-20 minutes long can increase energy and alleviate sleepiness. Longer naps, however, can worsen tiredness, so be mindful of this! Make sure to avoid napping too late in the day since this can make it harder to fall asleep at night.

What is your favorite way to get more energy?

By Daniella Rodriguez, Health Aggies Intern

1-  Nutella Strawberry Cheesecake Bites  

By: the kitchen is my playground

https://www.thekitchenismyplayground.com/2015/07/nutella-strawberry-cheesecake-bites.html

In addition to being delicious tiny slices of chocolatey cheesecake, Nutella-Strawberry Cheesecake Bites are also quite simple to make.

• Just split some big strawberries in half. Because it looks gorgeous and the leaves serve as a small “handle” to grab onto while picking up and eating these wonderful tiny pieces, I like to leave the leaf cap on and simply chop straight through it.
• Put the cut-side-up strawberry halves on a serving plate. Cut a very little slice off the strawberry’s rounded platter side to provide the fruit halves a flat surface to rest on if they don’t sit level.
• If desired, add some of the Nutella-cream cheese combination and garnish with some chopped hazelnuts or slivered almonds.

2-   Frozen Strawberry Yogurt Bites

                                  By: Healthy Family Project

 https://healthyfamilyproject.com/recipes/strawberry-yogurt-bites/

Don’t forget to wash your strawberries before preparing these frozen strawberry and yogurt bites! Strawberries may be washed by submerging them in cold water for 20 seconds, then allowing them to air dry.

Make sure the molds are bite-sized, but have fun choosing and filling them! Any candy mold will do and there are numerous sets available.

• The strawberries that have been diced, Greek yogurt, and honey should all be combined in a medium mixing dish. Stir everything together thoroughly.
• Following that, scoop the mixture into the molds. Wait until they are frozen for a few hours. Then, when you’re ready for a snack, take them out and eat them!

3-              5-Ingredient No Bake Strawberry Tart

By: Tried and Tasty

INGREDIENTS

• 3/4 c. dates chopped
• 3/4 c. rolled oats
• 1/4 c. walnuts
• 8 oz yogurt choose your favorite
• 2-4 Strawberries

INSTRUCTIONS

1. In a food processor or blender, combine dates, rolled oats, & walnuts until crumbly mixture.
2. Divide mixture in half & press in a small (4-5 inch) non-stick tart pan. Spoon in half of yogurt in each tart. Top with desired number of strawberries

     4-    3-Ingredient Chocolate Fudge

                                           By: twohealthykitches

https://twohealthykitchens.com/4-ingredient-no-butter-chocolate-fudge-with-coconut/

Step 1

• In a medium-sized dish that can go in the microwave, combine the chocolate chips, evaporated milk (NOT condensed milk!) and coconut oil. Microwave on high for 112 minutes.

Step 2:

• Stir the heated fudge mixture as soon as possible until it is fully smooth.It will first appear as though it won’t exactly function. like things won’t be completely smooth. Every time I use this fudge recipe, I get the same feeling!

Step 3

• Stir in any optional mix-ins, such as almonds or coconut, until the microwave fudge mixture is completely smooth.The heated fudge mixture should now be poured into a pan.

Step 4:

• Once your fudge has hardened in the refrigerator, cut it into squares or hearts.

If you try any of these, let us know!