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.

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!

Mysterious Secret InGredient: What is MSG?

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Mysterious Secret InGredient: What is MSG?

We have a few notions about MSG. It’s salty. It makes an appearance in Asian cuisine. And it may not be good for us. But what exactly is it? Can we really experience side effects from eating it? And overall, could it actually cause harm so that we can never eat instant ramen and Chinese cuisine again?? HELP!

What exactly is MSG?

To explain it in a way that is not terrifyingly scientific, MSG or monosodium glutamate is a compound of glutamic acid (a non-essential amino acid) and a sodium molecule.

You can find glutamic acid naturally in foods like tomatoes and Parmesan cheese. MSG on the other hand, was manufactured by a University of Tokyo chemistry professor Kikunae Ikeda in 1908. The discovery of MSG, added to the four basic tastes of sweet, salty, sour, and bitter with a new taste called umami. Umami is used to describe a meaty and savory taste like in a juicy cheeseburger hence the popular burger chain called UMAMI Burger.

What about Side Effects? How did MSG gain a bad reputation?

Chinese Restaurant Syndrome, or MSG symptom complex is a group of conditions some people report after having a meal that includes MSG. Symptoms reported included nausea, headaches, and numbness.

However, these symptoms were not reported until 1968 after a letter published in the New England Journal of Medicine became popular. Ironically, a Chinese-American man, Dr. Robert Ho Man Kwok in the letter theorized that MSG was the culprit for his symptoms of numbness, general weakness, and palpitation after eating at Chinese restaurants. What adds to this interesting history is that MSG was actually quite popular prior to letter and not just in Chinese cuisine as it was heavily used in World War II to add flavor to bland soldiers’ rations.

Since 1968, studies have been done to confirm the safety of MSG as a food additive.

Harmful for my health?

The FDA has determined that MSG is generally recognized as safe (GRAS).

Double blind studies have shown little correlation between MSG and negative symptoms. The amount of MSG you eat in foods is also typically a very small amount so it’s not likely to cause any problems. But pun intended, take this information with a grain of salt. Because those that are against MSG claim that MSG producers fund these studies (and skew results…), while those that are for MSG claim those that are anti-MSG are just instilling fear in the public.

TLDR

Studies indicate that MSG is generally safe for most people. There may be an occasional person who is sensitive to it. If that is the case, read labels and avoid foods with added MSG. In addition, the FDA’s designation for MSG doesn’t mean that other aspects of the ingredient, like the sodium level are not of concern. So even though MSG is safe, it does not necessarily mean no consequences can come from eating a spoonful of it everyday. But feel free to enjoy your instant ramen with MSG flavoring as a treat once in awhile!

Resources:

http://www.bbc.com/future/story/20151106-is-msg-as-bad-as-its-made-out-to-be

http://www.smithsonianmag.com/arts-culture/its-the-umami-stupid-why-the-truth-about-msg-is-so-easy-to-swallow-180947626/

 

 

Sweet and Sour Japanese Eggplant Bruschetta

PC: RachelRayMag.com

Ingredients:

  • 4 Japanese Eggplants

  • Extra Virgin Olive Oil

  • 1 White Onion

  • 4 Tablespoons Honey

  • ½ Cup Vinegar

  • ½ Cup Tomato Sauce

  • 1 Medium Ball of Fresh Mozzarella

  • 1 French Baguette

  • Salt and Pepper to taste

Preparation:

1. Sauté peeled and thinly sliced Japanese eggplant in olive oil; reserve.

2. In the same skillet cook thinly sliced onions. Deglaze with honey and vinegar. Add tomato sauce and reserved eggplant. Simmer for 10 minutes, let cool.

3. Spoon onto baguette slices and place mozzarella slice on top. Sprinkle with salt and pepper.

Butternut Squash and Pomegranate Quinoa Salad

Ingredients:

  • 2 Cups Butternut Squash (1/2 inch cubes)

  • 2 Tablespoons Extra Virgin Olive Oil

  • 1 Cup Quinoa (Uncooked)

  • 2 Cups Water

  • 1 Pomegranate Seeds

  • 2 teaspoons Chopped Fresh Sage

  • ¼-1/2 Cup Crumbled Goat Cheese

  • Salt and Pepper to taste

Preparation:

1. Preheat oven to 400 F. Spray a baking sheet with olive oil.

2. Toss the squash with the olive oil and salt and spread in a single layer on the baking sheet. Roast for about 20 min, or until tender, tossing after 10 min.

3. While squash is roasting, prepare the quinoa according to the package.

4. In a bowl, combine the squash, quinoa, and remaining ingredients. Sprinkle goat cheese on top.

Sweet Spaghetti Squash

PC: ASweetPeaChef.com

Ingredients:

  • 1 Spaghetti Squash

  • 6 Tablespoons of butter

  • 1/4 Cup Brown Sugar

  • 1/2 teaspoon Cinnamon

Preparation:

1. Cut squash in half lengthwise.  Scoop out the seeds then place the halves cut side down in a baking dish filled with enough water to cover the bottom of the dish.

2. Bake at 350 degrees for an hour or until the shell of the squash is flexible and the inside is tender.  Let the squash cool for 10-15 minutes.

3. Using a fork, scrape out the inside of the squash to form strands.

4. Place all of the squash strands into a large bowl and toss with butter, brown sugar, cinnamon.  Serve hot.