T.G.I.F.

Happy Friday! Give yourself a pat on the pack, I know how hard it is to make it through the first week after a long break.

For those of you still thinking about how you want to “evolve” in 2014, I suggest you take some advice from a peer, Ms. Evelyn.  Evelyn is committed this year to “starting her quarter with a BANG!” 

Her plan I have to say is rather ingenious! She is spot on with focusing on her overall wellness, which includes:

·         Striving to get ahead on her studies while her workload is light

·         Making new friends through simply saying “hello” to a stranger

·         Rewarding herself when academic/personal/professional goals are met

·         Staying motivated to exercise & soak in sunny San Diego’s beautiful outdoor activities

·         Eating healthfully in moderation, not deprivation!

Not sure if you can tackle all this! Don’t worry, it’s about making small changes that will have a big impact over time. Focus on one thing you know you struggled with last quarter and improve it with baby steps.

Maybe you were up studying until the wee hours of morning for exams last fall? Get ahead of the game and start your notecards now! That will save you from the stress, anxiety and late night munchies you may have engaged in before!

Whatever area you may want to change this year, remember I am here for you and am happy to help out in making your New Year’s goal a success. Feel free to fill out the contact form https://hdh.ucsd.edu/tastebuds/meettheRD/ to make an appointment directly with me!

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!

 

New Year’s Evolution

Happy 2014 UC San Diego! I hope you all had a wonderful holiday break and were able to enjoy some well-deserved time off.

If you are one of the many who vow “this year, I will…” and make countless resolutions to improve your health and lose those extra pounds in 2014, I suggest you take a moment and rethink your outlook. Did you know that only 20% of New Year’s resolutions are actually carried out successfully?

Given these odds, I like to think of the New Year as a perfect time to revisit some of the habits that perhaps you wish you had changed in 2013 but for some reason never really could get them to stick. For example, let’s take the most popular resolution that stems around making your health a priority. First, you must consider WHY this is important to you? Do you have a family medical history like Type 2 Diabetes that concerns you?  Are you trying to avoid the freshman 15? Or, is it merely to attain a specific number on the scale?

If your goals seem to be more in line with question #3, then I am sorry to say that this will PROBABLY put you right into that 80% of people who have trouble sticking to their resolutions. However, if you find yourself favoring questions 1 & 2, you are VERY likely to achieve your 2014 health goals.

The reason is people tend to lose sight of the big picture when they focus on numerous short-term goals. For example, wouldn’t it be boring to eat oatmeal and chicken salad every day for the rest of your life just to attain a specific number on the scale? Plus, who can even say that a particular number is right for YOU?!? The important thing is to look at LASTING changes, like incorporating more whole grains and fresh fruits and vegetables into your daily intakes. Without a doubt, eating more of these items will show in the long run on both the scale and your overall health!

With that said, I challenge you to make a New Year’s Evolution, beginning to see what small change you CAN make to help you modify one of those habits from 2013 that you weren’t so fond of. Win a FREE sample of Somersaults Sunflower Seed Nuggets by posting/sharing/emailing me your VOW by Friday 1/10!

Dining services is here to help. Be sure to stop into one of our Markets on campus to check out the new variety of produce options available: Mung bean sprouts, mangoes, clementines, green beans …yep, we got em’ all!  Or, fill out the contact form (link to make an appointment inserted here) to make an appointment directly with me!

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 #4- Mandatory R&R!

Can you believe it’s already December 12^th?! Time flies when you’re buried in books, right? J

As the week comes to a close, I would like to leave you with possibly the most important tip of all: take time to rest & recover during this holiday break. Let’s use that analogy of the car again. Just like a car can’t take you non-stop from SD to NYC with just one tank of gas, your body will not continue to function properly after days without sleep, food, and peace of mind. So… use this holiday break to pick up that hobby of yours and begin to re-balance your personal wellness.

Although proper nutrition is important, the key to a healthy life is maintaining a balance between your mind and body. Feeding your body a variety of fresh foods allows you to achieve proper nutrition without giving it a second thought! Healthy eating should not be a task to mark off on your to-do list, but something that becomes second nature with time & practice. Use this break to reconnect with your hunger & fullness to set you on the right path to YOUR personal wellness for 2014!

Take a look at these students today at Pines already putting into practice the tips from earlier this week. They are already beginning their journey to a healthier you heading into 2014!

Breakfast time!

I wish you all a very happy holiday season and look forward to 2014! For those of you who make New Year’s Resolutions, don’t forget I am a resource here on campus and am available for one on one appointments to help set you on the right path (https://hdh.ucsd.edu/tastebuds/meettheRD/)!

Also, a gentle reminder for move-out over break so you can return to a clean room in 2014!

 

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 #3: Plan Ahead

Tip #3- Plan Ahead

 

Happy Monday Folks! I hope you got some rest this weekend and perhaps even made it out to enjoy the INCREDIBLE brunch options at the dining units yesterday.  Check out some pictures of the beautiful chocolate fountain displays and wonderful assortment of fresh goodies for dipping.  (Hey, chocolate is an antioxidant!)

Cafe Ventanas Chocolate Fountain Display-De-Stress Brunch
 

I am sure many of you are now in CRUNCH MODE and don’t even have the slightest idea what or even when your next meal will be.  No worry if this is the case; you can easily find healthy & delicious meal choices when you visit any of the dining units or marketplaces.  However, we can’t provide them unless YOU come in!

I spoke with a few students anxiously awaiting the doors to open at Pines this morning before heading out to finals. I applauded them for their diligent planning to make sure they woke up in time to fuel their bodies.  Although my enthusiasm towards breakfast scared them a little, I believe they got my point once I told them I was their RD J

Nevertheless, these students recognized the importance of planning ahead. If you know you have a final that will extend into your regular meal times, PLAN AHEAD! Make sure to wake up or leave even just 10 minutes earlier to pop into the markets and grab a quick bite. The Market To Go pre-made sandwiches, wraps, and salads are excellent choices that are conveniently packaged to allow you to chow down on your walk to class.

Although in an ideal world I would LOVE to see you plan a longer period of mindful eating at one of our dining units, I know your time is tight. Just make sure to fuel your hunger before heading into the exam, because just like a car cannot run without gas, your body will not function without food J.

Be sure to check with your Res Life Offices to see where FREE SAMPLES (that’s right…FREE!) of healthy snacks will be distributed this week!

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!

Wrapping Up: Week 10-Tip #1

Welcome back UC San Diego. I hope you all had a wonderful break and got some well-deserved R&R.

As we head into Week 10 (aka fall quarter crunch time), students are beginning the late nights of cram sessions and mindless munching, right?! Considering the stress-eating that typically occurs around finals, I thought this motto from The Village’s Mr. Andrews summed things up best: “Eat bright and your pants won’t be tight!"

Rather than turn to the bag of chips or leftover pumpkin pie your mom sent home with you, I will reveal over the next week some tips on how YOU can eat bright & stay slim while studying.

Tip #1, Eat Breakfast. Think an extra hour of cramming before the big exam will set you up for a better score?  Think again! Research shows test scores improve significantly when one eats a balanced breakfast before the big exam.

When prepping your plate, try to hit at least three food groups; pair a dairy and whole grain source with a protein and/or fresh fruit.  Short on ideas? Try one of the following at our dining units (http://hdh.ucsd.edu/DiningMenus/default.aspx?i=01):

·         Steel Cut Oatmeal with Skim Milk, & Fresh Berries

Steel-Cut Oatmeal w/ Berries

      ·         Dietitian Delight (Egg Whites, Whole Grain English Muffin, Skim Cheese, Spinach, & Turkey)

·         2 Eggs Over Easy with Whole Grain Toast & a Banana

·         Plain Yogurt with Fresh Cut Fruit & Slice of Whole Grain Bread

Tight on time? No worries, stop into one of the Markets and pick up one of these great breakfast on-the-go suggestions:

·         Cup of Cereal, Skim Milk, & Banana

·         Kelloggs Protein Bar & Orange

·         Oatmeal-to-Go with Milk

·         Low-fat Yogurt & Fresh Cut Fruit

·         String Cheese, Apple & 1/4C Nuts

Give it your all and start your day off with a nice balanced breakfast, and success will surely be in your future!

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!

Turkey Time: Minus 24 hour Countdown!

Happy early Thanksgiving UC San Diego! The holiday season is a time to celebrate and relax with those closest to you. I promise I won’t spend this post lecturing on healthy holiday swaps to make tomorrow, but I will leave you with a little food for thought.

According to Women’s Health, the average Thanksgiving meal racks in at 4,500 calories. (http://abcnews.go.com/Health/eating-thanksgiving/story?id=21021483) That’s the equivalent of eating 8 Big Mac’s or 26 Taco Bell Tacos! Rather than gorge on just one meal, make your calories count.  Focus on eating a wide variety of foods that hit all the food groups to leave you feeling pleasantly satisfied, not stuffed. Choose foods that you enjoy, but do so in moderation. Remember the My Plate rules and try to build your plate with this template in mind.

http://www.nourishinteractive.com/

For those of you sticking around campus, I suggest you head on over to Café Ventanas tomorrow and celebrate the holiday spirit! The festivities begin at 11am with the traditional turkey feast starting at 1pm! If you’re a procrastinator, don’t worry; you can still get tickets at the door.

 

Have a wonderful healthy and happy Thanksgiving! Catch ya’ on Monday 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!