Surviving Finals: 101- Guest Post!

Check out the latest advice from our guest contributor, Ms. Evelyn Nash over at Warren.

 With finals week approaching quickly, I am definitely spending more time studying and less time cooking.   Surviving on less sleep and more caffeine than usual, the pastries, energy bars, and other convenient items start to look more appealing.  BUT…in order to properly fuel my body and my brain I have found that substituting meals with snacks is not sufficient. Food is fuel and I need to nourish my body with the proper carbs, fats, and proteins.

To help make some changes I found this amazing website called MyPlate.gov (http://hdh.ucsd.edu/TasteBuds/healthyhabits.asp) with tons of tips and tricks to eat well.  Searching the site the other day I found that the more "convenient" items we tend to go for do not satisfy my hunger.  While these items might taste good, they don’t replace the value of a “real meal.”  So, here are some tricks I have found helpful and thought I would share with you so you too can be in tip top performance for your exams!

Breakfast:  As easy as it might be to just grab a donut from Earl's in the morning, I find that I am usually hungry within an hour after doing so.  MyPlate.gov recommends that women between the ages of 19-30 consume 6 ounces of grains a day and men at these ages consume at least 8 ounces! I have been loving the little individual to-go oatmeal cups! They are just as easy as grabbing a muffin but actually give me more fiber to help fuel my body all morning.

Lunch: When lunch rolls around grabbing a bag of chips or a power bar may seem like the best possible time-crunch choice, but the Market-To-Go sandwiches or a quick salad made from one of the Dining Services Restaurants is much better at keeping my brain clear and alert.  Having a more substantial meal with proteins and good-for-you carbohydrates as opposed to a salty snack will help you maintain your focus for your long afternoon.

Dinner: I don't know about you but when the clock hits 6pm my stomach starts grumbling.  Entering the Dining Services Restaurants I am overwhelmed by the smell of the grill items like the fries, burgers, and pizza. Though all are delicious and can fit in a balanced meal plan, I have found choosing the Taste Bud-approved meals instead to be a no-brainer! I love not having to rack my brain about what’s the healthiest choice for me and know it will taste good, too.

My biggest tip to survive finals week would be that when it comes to meals, don't take the easy way out with quick packaged convenience foods. There are just as many, if not more, balanced meal options on campus that will actually sustain you through those 1am cram sessions.

Best of luck with Finals!

-Evelyn

Highway to Heart Health

Did you know that February is National Heart Awareness Month? Heart disease is the leading cause of mortality in the US today.  Although most people associate heart disease as something that affects older generations, more research is showing the detrimental effects of heart disease on our younger population. Why?  

Well, it really is a combination of both dietary choices and physical activity. It’s no surprise that obesity is on the rise due to American reliance on convenience foods that are easy to grab on-the-go. Although they may be satisfying in the moment (who doesn’t enjoy a Pop-Tart on your way to class?), continuing to eat these foods day after day may increase your risk of developing conditions related to heart disease.

Don’t get me wrong; I’m not saying eating a donut or breakfast pastry will cause you to have a heart attack! What I am suggesting is that you pay closer attention to the conveniently packaged items you eat on a daily basis and challenge yourself to try one of Ms. Nash’s quick and convenient heart healthy ideas for on-the-go munching!

Show Yourself Some Love

Evelyn Nash

As a busy college student, being healthy and nourishing our bodies sometimes gets set aside.  This task becomes especially more difficult because February also means midterms. Suddenly soda, French fries, and candy look much more appealing than healthier alternatives.  Fortunately I found some amazing options in the marketplaces on campus that are not only heart-healthy but are delicious and provide great study fuel for 8th and 9th week grind.

1. Strawberries are full of heart-healthy vitamin C, fiber, and antioxidants.  They satisfy a sweet craving without sacrificing nutritional benefits.  I like eating them with low-fat yogurt for a creamy treat.

2. A handful of almonds is not only a filling and protein-rich snack, but heart-healthy!  Almonds have been shown to help control blood sugar which can prevent heart disease.  If you don't like them plain you can also purchase one of the trail mixes sold at the markets.

3. It is true that an apple a day keeps the doctor away.  Whether you enjoy apples plain, on top of your morning oatmeal, or with a spoonful of nut butter they are very good for your heart.  Apples help to lower bad cholesterol and they are extremely filling.

4. When munchies strike don't reach for chips or candy, try popcorn instead.  Air-popped popcorn is actually packed full of fiber that can help prevent heart disease.  As long as you keep your popcorn plain (avoid topping it with rich butter or cheese) you can enjoy a guilt-free snack and satisfy your salty cravings.

 

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!

Tip #2: Timing

 Hello UCSD! How are you holding up? I know how stressful the week before finals can be, so just try to take a deep breath and relax.  Next week will be over before you know it and then it’s holiday break time!

Let’s continue on our “healthy tips” for studying. Have you ever heard that you should eat every 3-4 hours to maintain a healthy metabolism? Well, here’s the 4-1-1 on it.

 

·         Eating every few hours allows you to be adequately nourished to fuel your body for whatever your day has in store for you. You need a certain amount of calories (aka your Basal Metabolic Rate http://www.bmi-calculator.net/bmr-calculator/) to breathe, brush your teeth, walk to the bus, talk to a friend…etc.; basically everything you do requires energy!

·         Studying uses energy (aka calories). FANTASTIC, right? To make sure your body receives the right kinds of calories, it’s important to time your meals and snacks so that you’re constantly supplying energy to your brain. Aim to get the majority of your calories in during your waking hours (the time you are most alert).

·         Should you eat late at night if you’re up studying? This is a hard question to answer because it is unique for every person. If you tend to stay up actively cramming into the wee morning hours; then yes, you should be eating healthy snacks to fuel your brain (although I do encourage at least 6-8 hours of sleep).  On the other hand, if you stay up mindlessly munching attempting to stay alert; then no, you should give in to your slumber and hit the books when you are well rested!

Our dining units & markets across campus have a great variety of healthy snacks to choose from. I always tell my students to shoot for 2-3 food groups when choosing a snack. Some healthy snack ideas available at all the HDH Markets include:

·         Yogurt & Fresh Fruit –a GREAT balance of protein and antioxidants to keep you full and flu free

·         Whole Grain Crackers (or bread) & Hummus – full of energy bursting B vitamins to give you that extra push

·         Homemade Trail Mix (http://hdh.ucsd.edu/tastebuds/docs/SavorySnackRecipe.pdf) -  an excellent source of fiber and nuts that helps keep  your holiday weight in check J

Sometimes you may just need a little splurge and THAT IS ABSOLUTELY OKAY! I suggest if you’re feeling something daring to check out the Sunday DE-STRESS brunch at the dining units on Sunday, 12/8 to let loose and give into a little chocolate craving.

 

Be sure to check Facebook & the blog next week to see where FREE SAMPLES of healthy finals snacks will be available from the RD to make sure you are well fed J

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!

First Stop! Sixth College

Whether you’re housed in Sixth College or have you stumbled upon this neck of the “woods,” you’re in luck to find some unique treats.  Foodworx, one of our main dining units, may have a tiny space but they pack a mighty punch!  (http://hdh.ucsd.edu/foodworx/)

Craving a pizza? You’ve come to the right spot. The daily menu features a Make-Your-Own Personal Pizza after 2pm until close in which you can add your fav toppings to create a culinary masterpiece. Or try one of our classics, the Vegetarian or Pepperoni & Sausage. Sharing these “personal pizzas” not only allows you to experience the great food options available, but also keeps your nutrition in check to get the right balance in your diet.

Vegetarian Pizza

To satisfy your sweet tooth, grab some friends and split a Foodworx Classic, the Smore’s Pizza. Sharing these “personal pizzas” not only allows you to experience the great food options available, but also keeps your nutrition in check to get the right balance in your diet.

 

Smore's Pizza

Also housed over at 6^th is the 6^th Market, run by Miss Kelly! She’s a friendly face that can answer any of your marketplace questions. (http://hdh.ucsd.edu/DiningHours/PlaceandMarket.aspx#sixthplace)Not seeing something you want? No worries!!! Just let her know and she’ll be happy to work with you. One of her favorite picks over at 6^th that is also a great afternoon snack option (Taste Bud approved!!!): BoomChicka Pop and Apple Slices!

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!