Healthy Aggies at UC Davis

By Sarina Lin, UC Davis Healthy Aggies Coordinator

Boba, ice cream, slushies, or Jamba Juice with friends are great summer hangout ideas. We all tend to hang out indoors during the summer, but what are some fun activities that you can do with your friends outdoors and get some exercise in?

Water Balloon Games

Fill up those water balloons with cold water! Water balloon fights are a fun and exciting way to get your exercise in! If you and your friends aren’t fans of getting hit by water balloons, try the game of catch. After every successful catch, take one step back. Test how far you and your friends can throw and catch! Make sure to prepare some drinking water to stay hydrated!

Photoshoot

Take a walk outside with your friends. As you’re walking around, search for nice plants or natural backgrounds to take pictures with. Once you identify some, take turns modeling, posing, and taking pictures of each other! Walking outside and spotting possible photoshoot sites is a wonderful way to notice and appreciate the beauty of nature. Spontaneous photoshoots outside can capture the fun moments with friends and nature!

Flashlight tag

Too hot during the day to even step outside? Wait until it gets dark outside and go to a park. Choose one person to be ‘it’. The person who is ‘it’ is handed a flashlight and is responsible for finding the hiders. The hiders are given time to hide, and once the time is up, the ‘it’ can search for the hiders using their flashlight. In order to tag the hiders, the ‘it’ has to shine their flashlight on them and call out their name. Once everyone is found, a new ‘it’ is chosen.

Summer outdoor activities are not limited to the three that I mentioned. There are many more activities that you can do! Maybe you can invent a new game with your friends! Feel free to share your outdoor summer activities!

By Elisha Aispuro, UC Davis Nutrition Peer Counselor

The life of a college student is hectic, unpredictable, and caffeine-driven for many. Long hours of studying with so many other responsibilities make it difficult to prioritize mental and physical well-being. This lack of time, in addition to other barriers, such as limited access to nutrient-dense foods, lack of nutrition education in the K-12 system, and financial limitations may lead to nutrient deficiencies so keep reading to find out some ways to get more of these important nutrients.

Calcium

Calcium is an essential mineral for the maintenance and further development of strong bones. A long period of calcium deficiency may lead to decreased bone mass, increased risk of osteoporosis, weak nails, and hair loss, among other alarming health effects. Getting adequate calcium results from eating enough calcium and vitamin D-rich food as well as from getting enough vitamin D from the sun before using sunscreen. It’s important to mention that our bodies need sufficient amounts of Vitamin D to be able to absorb calcium. Some rich sources of calcium include dairy products, soybeans, dark leafy greens, calcium-fortified foods, and figs. Some rich sources of Vitamin D include salmon, mushrooms, eggs, fish, yogurt, and fortified tofu.

Dietary Fiber

          Research has shown that on average, college students are consuming only about one serving of fiber per day. There are two types of dietary fiber, insoluble and soluble, which both carry a multitude of health benefits such as improving digestive health and bowel regularity. A long period of dietary fiber deficiency may lead to poor blood sugar control, a higher risk of cardiovascular disease, and constipation. These potential health side-effects can be easily avoided by increasing fiber intake through a variety of delicious vegetables, fruits, whole grains, and legumes. Some high-fiber sources include lentils, beans, broccoli, berries, and whole-wheat pasta.

Omega-3 Essential Fatty Acids

          Omega-3 fatty acids have many health benefits, such as aiding in the improvement of brain function and mood, as well as helping reduce inflammation through theirits several anti-inflammatory properties. Unfortunately, current dietary patterns in the U.S. follow an extremely high intake of omega-6 fatty acids that vastly differ from omega-3 fatty acids. Research has shown that Omega-6s are pro-inflammatory and a diet very high in omega-6s but low in omega-3s increases inflammation and the risk of several cardiovascular diseases. This isn’t to say you should stop consuming omega-6s altogether because omega-6s play a crucial role in brain function, the stimulation of skin and hair growth, and metabolism regulations. It’s best to try focusing on including both omega-3 and omega-6 fatty acids as it’s the best way to get the best of both worlds in terms of health benefits from each nutrient. Some rich sources of omega-3s include salmon, tuna, shrimp, flaxseeds, kidney beans, soybeans, spinach, and walnuts. Some rich sources of omega-6s are corn, sunflower oil, meat, poultry, and eggs.

Overall, with a busy college schedule, it may seem impossible to try to include all these nutrients every day which is why it’s best to start small. The next time you walk by a grocery aisle try to guess and look upon google if needed, whether some of your favorite go-to foods contain some of these important nutrients. If they don’t I’d recommend trying to incorporate some of the rich sources of omega-3s, fiber, or calcium into your next shopping trip by reaching for vibrant items in the produce or meat section, such as salmon or broccoli.

Are there any tasty sources of omega-3s, calcium, or fiber that are part of your daily routine and you can’t live without?

Let us know about these delicious and nutritious foods in the comments below!

By Angela Feng, UC Davis Healthy Aggie

What is the “Sunshine Vitamin” you may ask? It’s your friend vitamin D! You might be thinking, “Oh, now they are going to educate me on foods high in vitamin D.” Actually…not quite. The best way to get vitamin D is from the sun! By being exposed to the sun, our skin can make its own Vitamin D. How crazy is that?

Your body needs vitamin D to absorb calcium from the intestines. Vitamin D deficiency is widespread. Not enough vitamin D can result in poor bone mineralization, which is also known as, osteomalacia.

Foods that are high in vitamin D include salmon, tuna, mackerel, beef liver, and egg yolks. There are also many foods that are vitamin D fortified such as milk, cereal, and orange juice.

Make sure to still use protection against UV rays, like sunscreen, while in the sunshine. Now that summer is here, enjoy the outdoors and get some vitamin D.

What is your favorite way to spend some time in the sunshine?

By Elisha Aispuro, UC Davis Nutrition Peer Counselor

First off… let’s quickly discuss all the claims you may have heard about coffee in these last twenty years. Did you ever hear about a 2006 study that found drinking a mere two cups of black coffee every day increased your risk for heart attacks and high blood pressure! Did you also hear about a recent study that found drinking three cups of black coffee daily lowers your risk for stroke and death from cardiovascular disease!

I know what you’re thinking, these two research studies have contradictory results so what should you believe?

I’ll get to that…but let me start off by breaking down the widely researched health benefits associated with a daily cup of freshly brewed black coffee that’s consumed by over a billion people each day.

Health Benefits of Coffee

Drinking coffee has long been thought to have numerous health benefits, such as supplying energy, alertness, and increased concentration. Research has proven that coffee can ease headaches and combat depression. Additionally, recent studies suggest drinking a certain amount of coffee daily may reduce the risk of stroke, heart disease, heart failure, Type 2 diabetes, and certain cancers.

Early Health Concerns of Coffee

Coffee certainly has health benefits, but for some, too much can induce anxiety, jitteriness, and insomnia. In addition, it was once thought that drinking coffee could make you more prone to cardiovascular disease (CVD). This was largely due to studies, such as one published in 2006, that found some individuals had an increased risk of high blood pressure and heart attack if they consumed over two cups of daily coffee, while others did not have this risk. Scientists in this study believed that there was an increased risk of CVD in individuals who carried a variant of the CYP1A2 gene, which made them less effective at metabolizing caffeine. However, a study in 2019 found there was no evidence for an interaction between the CYP1A2 genotype and coffee intake with respect to the risk of developing CVDs. The 2019 study did find that heavy coffee

consumption could lead to a modest increase in CVDs, but this association was unaffected by genetic variants influencing caffeine metabolism.

All of this is to say, many studies after 2006 found that coffee may actually have a neutral or beneficial effect on cardiovascular health. One interesting study in 2015 found that in populations without diagnosed disease, coffee drinkers had healthier sized and better functioning hearts, consistent with the suggested idea that coffee may aid in reversing the detrimental effects of aging on the heart. The study also found that drinking a moderate amount of coffee could lower the risk of clogged arteries that can lead to a heart attack.

How Much Is Too Much?

According to recent studies and dietary guidelines, it’s safe to consume up to five daily cups of black coffee with the average U.S. coffee drinker consuming about three cups of coffee every day. It’s important to mention that the nutritional value of your coffee will change depending on the amount of sugar, creamer, or other ingredients added to each cup so individual recommendations on how much is too much may differ based on how you like your coffee.

Ultimately, now you know that while your daily Starbucks coffee may put a dent in your wallet, it won’t affect your health when consumed in moderation.

Hope this information helps you feel more confident as you reach for your second cup of coffee as midterms approach.

Do you have any creative Starbucks coffee drink orders you think the Davis community should know of?

Let us know in the comments below!

By Kimberly Oliva, UC Davis Healthy Aggies Intern

Under the Dietary Guidelines for Americans (DGA), my plate suggests a serving of fruits, vegetables, whole grains, dairy, and protein for a balanced meal. But what comes to mind when “protein” is mentioned? Is it chicken, turkey, beef, pork? Or is it tofu, beans, nuts? Those who choose to consume no animal meat and just fuel up on plant-based sources may do so because of health concerns, moral values, animal welfare, or just personal preference. No matter the reason, having a well-planned vegetarian diet that meets daily nutritional needs is essential.

What is a vegetarian diet?

There are a variety of vegetarian diets. For instance, there is lacto-vegetarian which excludes meat, fish, poultry, and eggs but allows dairy products. There is also ovo-vegetarian that excludes meat, poultry, seafood and dairy products but allows eggs. A lacto-ovo vegetarian diet excludes meat, fish, and poultry but allows dairy products and eggs. Pescatarian diet excludes meat, poultry, dairy and eggs but allows fish. And lastly there is a vegan diet which excludes anything that comes from an animal.

Things to look out for on a vegetarian diet…

Major nutrients of concern in following a vegetarian diet includes getting adequate protein, vitamin B12, vitamin D, omega-3 fatty acids, calcium, and iron. These nutrients play a role in building and repairing tissues, maintaining and promoting proper growth and development of bones and teeth, for prevention of anemia, etc. All these nutrients are vital for the human body to function well.

Planning a healthy vegetarian diet

So, how can you plan a healthy vegetarian plate without meat as a source of protein? It depends on the type of vegetarian diet you follow. For example, those who are vegetarian use tofu as a substitute for many dishes that have chicken or meat, as it is a complete source of protein containing all 9 essential amino acids. Most other plant-based proteins provide complete protein when combined with a grain. Examples include rice and beans, peanut butter with whole wheat toast, or a salad with sunflower seeds and chickpeas will get you complete plant-based protein.

Besides having adequate protein intake, making sure you are obtaining the other essential nutrients of concern. Many plant-based products or dairy products, provide you with these essential nutrients like iron (legumes), calcium (soybeans, milk), vitamin D (mushrooms, fortified dairy products), vitamin A (carrots, broccoli), zinc (soy products, nuts, and seeds), etc. A single food can only supply you with so many nutrients so a variety of foods is important. If you question nutrient adequacy, speak with a registered dietitian.

Example of a Lacto-ovo-vegetarian diet

              Breakfast: Scrambled eggs with toast

                             Ingredients: eggs, cheese, spinach, onion, tomatoes, avocado, little bit of olive oil, whole wheat bread🡪 season to taste with pepper and salt

              Lunch: Chili

                             Ingredients: beans (any type), onion, tomatoes, carrots, squash, eggplant, celery, cheese, water/vegetable stock 🡪 seasoned with salt, pepper, cayenne, pepper, paprika, cumin to taste

              Dinner: Crispy tofu with roasted vegetables and rice

                             Ingredients: firm tofu (seasoned to taste), olive oil, choice of vegetables, steamed rice

References

1. Vegetarian diet: How to get the best nutrition – Mayo Clinic
2. 7 Common Nutrient Deficiencies of a Vegetarian Diet – Dr. Clark Store (drclarkstore.com)
3. A balanced diet for vegetarians | BBC Good Food
4. Complementary Food – an overview | ScienceDirect Topics

By Angela Feng, UC Davis Healthy Aggies Intern

This question has always been a mystery to me, and I’m sure many can relate. What happens when you cook food? Is there a specific cooking method preferred over the other?

Well, you’re in luck today! Because I will be diving into the cooking processes and how it affects the nutrient content of foods.

Boiling, Simmering, and Poaching

Water-based cooking consists of boiling, simmering, and poaching. Vitamin C is prone to lose its content when cooked in water because it’s water-soluble. Water-soluble means that it is able to dissolve in water. For example, broccoli, spinach, and lettuce may lose more than 50% of their vitamin C content when boiled.

Microwaving

Nutrients are more likely to be preserved in microwaved foods due to their short cooking times. 20-30% of Vitamin C in green vegetables is lost during microwaving. However, it is less than the majority of cooking methods.

Roasting and Baking

There is not a significant effect on vitamins and minerals when foods are roasted and baked in an oven with dry heat. B vitamins can lose their content up to 40% if meats are roasted for a long time at high temperatures.

Sautéing and Stir-frying

Sautéing and stir-frying on high heat with a small amount of oil improves the absorption of fat-soluble vitamins like vitamins A, D, E, and K because these vitamins break down in fats. However, stir-frying has been shown to lower the vitamin C content in broccoli and red cabbage.

Frying

Not all foods are appropriate for frying, so it’s important to be mindful of the oils being used and to minimize reheating the oil. Frying can preserve vitamin C and B in potatoes. However, frying tuna has resulted in degraded omega-3 content up to 70-85%.

Steaming

Steaming is one of the best cooking methods for maintaining nutrients. It has been found that steaming broccoli, spinach, and lettuce reduces their vitamin C content by only 9–15%.

Now that we have learned about the different cooking methods and their different effects on foods, let’s switch gears and talk about how to maximize nutrient retention during cooking!

Here are some simple tips:

1. Use a small amount of water when cooking to reduce the loss of vitamin C and B
2. Consume the liquid leftover from cooking vegetables
3. Cut food after cooking, rather than before, because foods are less exposed to heat and water when cooked whole
4. Cook vegetables for only a few minutes
5. Don’t peel vegetables before or after cooking. The peel has lots of nutrients like fiber!

Source: Healthline, https://www.healthline.com/nutrition/cooking-nutrient-content#tips

By: Angela, Healthy Aggie Intern

Ingredients: 

8 ounces bowtie pasta 

8 ounces mixed mushrooms 

¼ cup finely chopped fresh thyme and oregano 

2 tablespoons olive oil 

1 tablespoon fresh lemon juice 

3 cups baby greens: baby kale or spinach 

¼ cup Parmesan cheese, grated 

3 to 4 ounces soft goat cheese 

Kosher salt and fresh ground pepper 

Directions: 

1. Cook the pasta in salted boiling water until al dente. Drain the pasta and save out ¼ cup pasta water. 2. Clean the mushrooms, then slice them. Chop the herbs. 

3. In a saute pan or skillet, heat the olive oil to medium high heat and cook the herbs, mushrooms, and several pinches of salt together for about 5 minutes, stirring occasionally. When mushrooms are cooked and tender, reduce heat to low, add lemon juice, greens and a few more pinches of salt. Cook for about 2 minutes until the greens are wilted. Add the Parmesan cheese and pasta water and stir until the cheese is melted. 

4. Add the drained pasta into the mushrooms. Add fresh ground black pepper to taste. Use your fingers to break off crumbles of the goat cheese and add it to the pasta; stir them in if desired. Serve immediately.

Nutrition Analysis By: Hannah, Healthy Aggie Coordinator

Recipe By: Deepa, The Homemade Club Member

• About 1 tablespoon of chia seeds
• 1/4 cup of oat milk (or of any milk you prefer)
• Any other add-ins or topping you want (honey, matcha powder, fruit, sugar, cocoa powder, etc)

Mix all the ingredients together and leave covered in the refrigerator overnight (or for at least 3 hours). Enjoy with any toppings you would like!

Did you know that chia seeds are little powerhouses for polyunsaturated fats (like omega 3 fatty acids), fiber, protein, calcium, phosphorus, and zinc? Just 2 tablespoons of chia seeds contains 140 calories of 4 grams of complete protein protein, 7 grams of unsaturated fat, and 11 grams of dietary fiber. Complete protein means that this seed contains all 9 essential amino acids that are necessary for your body to build. The dietary fiber consists of soluble fiber, which is the type that assists in digestion, regulates blood sugar levels after eating a meal (for example the lactose in milk for chia seed pudding), and promotes the fullness hormone ‘leptin’ for a more satiating feeling. As for the unsaturated fat in these seeds, it contains omega 3 fatty acids which after thorough studies concluded that the highest intake of this nutrient in a sample is a 17% reduced risk of cardiovascular mortality rate compared to those that had the lowest intake. Overall, chia seeds are PACKED with lots of nutrients that benefit cholesterol levels, blood sugar levels, digestion, and so much more!

Chia Seeds

Created by: Tiffany Liao, 4th Year Nutrition Science, emphasis in Public Health