Don't Let the Flu Get to You

Hey there Tritons!

Sorry it’s been a week since I have posted here, that darn flu took me down! In an effort to help promote healthy habits to fight the flu, I have some words of wisdom from a fellow dietetic student here in San Diego. Check out what Austin has to say about combating the flu!

Austin's Advice:

Being students automatically makes us much more susceptible to illnesses due to our constant interactions with other people and busy schedules but it should not stop us from sleeping and eating healthy. Sleep is one of the most important things that we need to make sure we get enough of consistently in order to allow our bodies to recover and protect from bacteria and viruses going around. Naps can save lives! If you don’t get much sleep late at night, I recommend to try and get at least a good 30 minute to hour long power nap during the day to give your mind and body some rest and time to recharge. Something as simple as a little nap can make a huge difference when avoiding the flu that’s going around.

I have found some Superfoods that are not only tasty and easy to eat on the run but they work much better than flu medications! Plus, you can pick them all up on your Dining Dollars at your local neighborhood Market or Dining Unit.

1.      Walnuts: One little cup of walnuts has nearly 18 grams of protein, 8 grams of fiber and lots of antioxidants which will not only fight off the flu but also keep you full when passing between classes. Throw some in a baggie and get to class!

2.      Spinach: There is a reason why Popeye was so big and energetic after eating it! There are large amounts of iron, calcium and antioxidants in the little green leafs also which help your body absorb and digest other vitamins and minerals while making you feel fantastic. Just stop into your local Dining Unit and pick up a Dietitian’s Delight Breakfast Sandwich, it’s packed with spinach to help keep you full for longer!

3.      Avocado: We live in California. Avocado tastes amazing and is very healthy for your heart and immune system so let’s take advantage of it! Half of an avocado has more than 4 grams of fiber with lots of potassium and zero cholesterol. Yes half. Avocados can be chopped up and eaten as a snack with some hummus or it can be used as a sandwich spread but either way it’s good for you and tastes even better.

Staying physically active can be one of the biggest determinants of becoming sick or not. Something as simple as taking the stairs to your car or up to the classroom rather than using the elevator will get the blood flowing. Sweating is another great way to detox your body and get rid of the bad toxins so I recommend going for a quick jog or doing something as simple as walking across campus do wonders for your body. Exercising whenever you have time allows your body to heal from the inside out and can keep you energized throughout the day.

Exercise, healthy eating, quick snacking and proper sleep patterns are some simple, yet extremely important factors that us as students must learn to incorporate into our daily routines to the best of our abilities. All of the above factors are clearly important to always be doing but the importance of them becomes much more critical when the San Diego Flu season comes around.

If you do get hit with the bug, don’t fret. All of our Markets are stocked with a Get Well Bundle package to get you the nutrition and feel good items from home you need!

Be sure to share how you’re FIGHT THE FLU and comment here or on the Taste Buds Facebook page! We’d love to hear from you.

How do you final?

It's crunch time UC San Diego... and Brittany Meyer, one of the campus MyPlate Ambassadors,  has some excellent advice on how to prepare yourself nutritionally to succeed during fiuals. Be sure to check out all of the great suggestions at your neighborhood Market and Dining Restaurant!

How do you final?
By: Brittany Meyer

The days leading up to finals week is filled with stress, anxiety, and more stress. We are cramming as much information as possible into our incredible brains--infact, we may be  on the verge of overflow! At times like these we tend to neglect the healthy habits we have developed all quarter and fall back to quick, easy and accessible (but not always nutritious) food.  

It is during these long study hours that our habits are tested, and we find that making healthy decisions will have the greatest pay off.

Healthy snacks are a quick and easy way to ward off fatigue and allow your body to perform at its best. Not only does nutritious food provide your body with essential vitamins and nutrients, but feeling so good will help you bounce back quick from finals!

Maintaining a habit is always easier than starting one.

To aid you in your finals week healthy habits here are a few suggestions for Study Time Snacks:

1.      Pre- cut fresh fruits and veggies

At the beginning of your week pre- cut or buy pre- cut vegetables and fruit as a go to during the week. You can event load up a bowl at your local dining hall salad bar to keep for snacks later.  

The Markets have a wide variety of pre cut fruits available for you to pick up in the refrigerated section! Here's a sample of the Market to Go precut fruit that's easy and convenient to pick up on your way to class.

 

 

 

2.      Nuts or seeds

Nuts and seeds are a great source of healthy fats and protein that will be sure to keep you energy levels up all night long. Stock up on bags to keep for the week.

Walnuts are a great choice they a filled with heart healthy omega- 3 fatty acids and doesn’t hurt that they even look like a brain! All of the Markets stock this delicious Njoy Oatmeal or Emerald Trail Mix that are packed with walnuts to add a nice texture to your breakfast on the run!

3.      Easy protein sources

Greek Yogurt, hard boiled eggs, mini turkey meatloaf muffins, protein pancakes or muffins

Plain Greek Yogurt is sold at college markets along with hard boiled eggs.

Or you can make your own at the beginning of the week.

Meal prep a large batch of hard boiled eggs, or mini meat loafs (made in a muffin tin) to have easy, accessible and travel friendly snacks for the week.

All Markets carry this convenient Grab & Go Protein Pack that's loaded with quick protein sources.

  

4.      Pre- make smoothies

Smoothies are a great way to get fruits and veggies into your daily diet.

Take freezer bags and fill them with your favorite fruits and add some leafy greens in there such as spinach (you won’t even notice it is there). Keep it in the freezer till you are ready, dump in the blender with a liquid of choice and blend away for a quick and easy snack or breakfast.

Roots always has fresh fruit and veggie smoothies to grab between classes to fuel your mind (and your body)!

 

Preparation is key for making healthy choices through the year and especially during finals time. Take advantage of food prepared in your local dining halls and markets to prepare you for finals week.

Keep these tips in mind and study away for the big day!

Guest Post - Who to Trust When It Comes to Nutrition

Happy Tuesday Ladies & Gentlemen!

I wanted to wait another week to announce the winner for the Healthy Holiday motto contest. So, for those of you still thinking, your deadline has been extended! Continue to brainstorm and shoot your suggestions to me via email or a comment on the post below. 

I would like to feature today a blurb written by Shelayne Werfel, a UC San Diego Dietetic Intern. Stay tuned for other healthy holiday tips coming this Friday!

The Importance of Skepticism and Scientific Literacy

These days, almost everyone has something to say about nutrition, and most people aren’t qualified to say anything.  Remember that nutrition is a science: not an opinion, not a celebrity fad, not an ancient Chinese tradition, but a field founded on research which is often difficult to interpret without a specialized educational background. 

 

Just like you wouldn’t want someone without an MD to perform surgery, you don’t want someone with no background in nutrition to tell you what to eat.  The trusted credential in the nutrition world is the RD (registered dietitian credential).  This requires a bachelor’s degree from an approved nutrition curriculum, a minimum of 1200 hrs. supervised practice, RD exam completion, and  continuing education units to ensure that your knowledge reflects the latest scientific advances. 

 

Some dietitians use the acronym RDN, registered dietitian nutritionist, but be wary of anyone who simply calls themselves a “nutritionist.”  This term does not represent any credential or education and is not regulated, so you can call your cat a nutritionist without fear of legal trouble. 

 

Be curious if someone tries to talk to you about nutrition or if you are seeking nutrition counseling, ask the person about their credentials.  Look up the credentials of the authors of diet books.  Even the most trusted credential is not a guarantee (every field has its quacks), but the more educated someone is, the less likely they are to be promoting pseudoscience.  To be a smart and safe consumer, always be a skeptic.

Great sources of nutrition information online include:

http://ods.od.nih.gov/  (Office of Dietary Supplements)
http://nccam.nih.gov/  (National Center for Complementary and Alternative Medicine)
www.eatright.org/dietreviews/  (diet book reviews by the Academy for Nutrition and Dietetics, the professional organization for registered dietitians)
www.choosemyplate.gov (official website for the Dietary Guidelines for Americans)

Interested in learning more about a particular topic? Feel free to email me at tastebuds@ucsd.edu or follow HDH on twitter & check Facebook for upcoming events featuring the Taste Buds!