I don’t have time…

 

 

you always have time

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

“I don’t have time to…” fill in the blank with whatever old New Year’s resolution or healthy habit you’ve been wanting to implement in your life. Think: exercise, meal prep, take baths, or catch up with a friend. I find myself saying this a lot, meanwhile I somehow always find the time to binge watch Friends until 1 am, when really I should have taken the extra minute to floss. We’ve all been there.

So what does it mean to not have time? Is it that there really isn’t enough hours in the day to take a 30 minute walk, or cut up some extra vegetables for the week? When you do the math, there’s 1440 minutes in a day and 30 minutes is only 2% of that. This calls for a change in perspective.

Let’s talk about priorities. I’d like to challenge you to shift your way of thinking from, “I don’t have the time” to, “It’s not a priority for me right now.”

“I don’t have the time” is an absolute negative, where there is no possible way you could achieve this task and it is out of your control. It also removes yourself from the issue, ridding yourself from the responsibility of your own choices. It seems like an innocent enough mindset, but it is not a good strategy to live with intention.

Meanwhile, “It’s not a priority for me right now” is an acknowledgement of your own decision, that whatever you’re not doing (me personally: flossing) is a result of your own choices. This isn’t a negative thing, it’s an opportunity for self-reflection. You are in control of your priorities. Shifting your mindset in regards to your choices gives you the power to question if your current habits are your true priority. Ask yourself, is watching Netflix a priority over exercise? Is scrolling through social media a priority over cooking a balanced meal? If it is, great! If it isn’t, reflect on that and make a change.

With finals around the corner, studying will definitely be a high priority item for myself and other students; however don’t forget to make self-care a high priority as well. Take study breaks, fuel your body with good foods, and practice deep breathing if you feel stressed out. Good luck Healthy Aggies!

A Supervisor Guides You Through the CoHo at UC Davis

 

 

coho_ca_Padar (1)

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?

MSG

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/

 

 

Protect your Skin from the Summer Sun

sun

Are you glowing with that summer tan?

Unfortunately there is a pervasive belief in our society that a tan connotes health, affluence and beauty.  You’ll hear that a tan offers protection against sunburn.  The truth is that a tan offers very little protection against sunburn and we’re starting to learn some startling new truths from recent research, namely that UV harms skin cells’ DNA.  This destruction triggers melanogenesis which is a scientific word for production of pigment cells where melanoma (skin cancer) forms.  Some of the time the body’s immune system tracks down these mutations and repairs them; when it doesn’t, skin cancer takes hold.

According to the Skin Cancer Foundation, a tan is never a good thing from a health perspective.  The only safe tan is a non-UV self-tanner, which may carry its own risks.

Protect yourself!

Here are some things you can do to protect yourself and your loved ones:

  • Wear long sleeves/pants when possible.
  • Use a swim shirt to block UV rays in the pool.
  • Take advantage of a wide brimmed hat.
  • Aim for 20 minutes of sun exposure, avoiding the strong midday sun, for production of Vitamin D before heading for shade or covering up!
  • Use broad spectrum SPF 50 sunscreen. If you’re concerned about chemicals, make your own sunscreen.
  • Apply to face, ears, neck, hands, legs, any exposed skin, 15 minutes before heading into the sun.
  • Reapply after swimming or sweating as even water resistant sunscreens are diluted.
  • Reapply every two hours.

Resources:

http://www.skincancer.org/prevention/tanning/is-a-tan-ever-a-good-thing

National Institutes of Health / U. S. National Library of Medicine

https://medlineplus.gov/news/fullstory_166902.html

 

Your Healthiest Summer yet!

 

Dima-Vazinovich_Kids-Enjoying-Summer

Whether you’re staying home, traveling, or a little of both, check out these tips on how to stay healthy and beat the heat this summer!

Stay Hydrated

  • Purchase a water bottle that keeps drinks cold for longer – some double thickness stainless steel bottles keep ice for 24 hours!
  • Make your own fruit-infused water – lemon rinds add d-limonene, a beneficial plant substance.
  • Avoid drinking alcoholic or sugary beverages in the heat – your body likes water.

 

Avoid Sunburn

  • Use sunscreen!  Set an alarm on your phone reminding you when to reapply.
  • If you like a summer tan, try a spray tan instead of tanning beds; a tan isn’t worth the risk of developing skin cancer!
  • Look up the current UV rays here

Eat Well

  • To avoid heating up your home, do most of your cooking meal-prep style in the mornings or at night and do some outdoor grilling.
  • Take advantage of all the yummy fruits and veggies in season!
  • Veggies: beets, bell peppers, cucumbers, eggplants, tomatoes, radishes, zucchini
  • Fruits: blueberries, cantaloupe, grapefruit, limes, peaches, strawberries

Follow the balanced plate model for optimal nutrition.  Including a protein rich food and whole grains with your fruits and veggies is the way to go.

 

Get Fit

  • Exercise early in the morning or late at night when temperatures are cooler
  • Invest in “real” workout clothing that keeps you cool and wicks away sweat – your free basketball t-shirts won’t cut it in this heat!
  • Remember that every body is a summer body; don’t push yourself to injury by trying to obtain a “perfect” beach body… the perfect body doesn’t exist!

Whatever you do, enjoy yourself!

 

Sources

https://www.cdc.gov/extremeheat/

https://snaped.fns.usda.gov/seasonal-produce-guide

https://www.choosemyplate.gov/MyPlate

 

 

Things to do today to improve your tomorrow

WalkingJoggingHeaderImage

When a person has no aches and pains and no major health concerns, it’s easy to forget that such luxury is not forever. For most of us, there will come a day when our bones are not as strong, our muscles not as flexible, and our joints not as pain free. However, taking care of yourself early can really improve how you feel in the future. Staying healthy later in life starts early, and there are many small habits and routines you can develop to keep your body running it’s best as you age. In addition to eating your fruits, veggies, whole grains, beans, nuts and seeds, here are some easy things you can do now, for a better tomorrow.

 

Weight Bearing Exercise

Most exercises are beneficial long and short term, however weight bearing exercises in particular can help in strengthening your bone for the future. Bone fractures are very prominent in older individuals because as a person ages, bones naturally begin to weaken and deteriorate. This process can be slowed down by reaching a higher bone density peak. Exercises involving weight and resistance maintains and builds bone density. In addition, it improves strength and muscle mass for better balance.

 

Find Time to De-stress

Stress is clearly not a positive emotion but it also has negative long term effects. Studies have shown a link between stress and heart disease. This is largely due to the short term effects of stress; stress often causes people to overeat, smoke, and be involved in other health depreciating activities.

 

Limit Alcohol Consumption

Though alcohol has been known to have heart protective properties, more often than not, people misunderstand other implications. Drinking to excess can raise blood pressure, weaken the heart’s ability to circulate blood, and increase cancer and stroke risks. In addition, long term alcohol use can lead to the risk of brain damage and neurobehavioral defects. This is because alcohol affects the sensitive chemical balance in the brain, which also can have negative effects on emotional state.

 

Regular Visits to the Doctor

It may not seem like you need to visit the doctor if you are not experiencing any medical concerns, but problems can sometimes surface without detectable warning. High blood pressure and high cholesterol are virtually undetectable without medical screening. Keep yourself in check by making sure your body is as healthy on the inside as you feel on the outside.

 

Protect Your Skin

As the weather gets warmer, tanning and sunbathing tends to become a go to activity for many people. While sun-kissed skin may be highly desirable, sun exposure is linked with skin cancer, which is one of the most common types of cancers in the United States. Effects of skin cancer are also undetectable until years down the line. Keep your skin protected now and limit your sun exposure, wear sunscreen, and cover up as much as you comfortably can.

 

Remember that preventing one is more effective than trying to fix a health problem. Though everything seems fine right now, as you age you may realize that many health concerns could have been prevented if you had developed good habits earlier in life. Look out for your future and aim to live a long and healthy life.

 

https://www.ncbi.nlm.nih.gov/pubmed/9927006

http://www.heart.org/HEARTORG/Conditions/HeartAttack/LifeAfteraHeartAttack/Lifestyle-Changes-for-Heart-Attack-Prevention_UCM_303934_Article.jsp#.WQvEqhLyu9Y

http://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease-prevention/art-20046502?pg=1

http://alcohol.addictionblog.org/alcohol-long-term-effects/

https://familydoctor.org/what-you-can-do-to-maintain-your-health/