Rain...Rain..Go Away!

Welcome back UC San Diego! I hope you had a wonderful spring break. Now that we are back in full gear, I want to take a moment and thank all of you who participated in the National Nutrition Month Recipe Contest.  We had some great recipes submitted and you will soon see these in our Market locations displayed on the recipe cards.

I want to give a special shout out to Yasmin who had multiple entries and actually took the prize home for weeks 2 & 3 of the contest. Her final recipe was a Sweet Potato & Yam Soup that I think is perfect for a day like today.  So, if you’re feeling like staying in and making some soup, head over to your neighborhood Market and pick up these ingredients to have yourself a warm and comforting soup that’s full of vitamin A and fiber!

Sweet Potato & Yam Soup

Ingredients:

·         2 yams

·         1 large sweet potato

·         1 can of chicken or vegetable broth

Preparation:

·         Take yams and sweet potatoes and wash and peel them. Slice into round disks and place in the oven at 350* with a light oil or cooking spray for approximately 40 minutes.

·         Let cool. Add the disks then to your blender and pureed with equal parts broth until smooth and creamy.

·         Transfer liquid to pot (or microwave safe dish) and heat until warm!

Note: Yasmin likes to take it up a notch and bakes some sweet potato and yam chips in the oven. You can also purchase a whole grain tortilla chip or cracker to serve alongside as well.

Yasmin's Yummy Soup!

If you’re out and about, make sure to stop into our restaurants and try one of our soup choices for the day. You can use the Dining Mobile App to see which types are featured at the Dining Unit nearest you (http://hdh.ucsd.edu/DiningMenus/). Or, pop into Roots over on Muir and get a bowl of delicious vegan chili. Nothing’s better to warm me up on a rainy day like today than a fiber filling bowl of delicious yumminess!

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!

 

T-Minus 3 Days = SPRING BREAK

Hey there UC San Diego! I know finals can wear you out but hang in there, you are less than 3 days away from SPRING BREAK!

Have any plans? For those of you venturing out of San Diego, travel safe and have a wonderful vacation. If you plan on sticking around sunny SD, then boy do you have an array of options to check-out! After you head over to Club Med for breakfast or lunch (they’re open from 7:30AM to 2PM Monday-Friday next week), be sure to head on down to the beach and soak up some vitamin D.

Did you know the sun provides one of the best sources of vitamin D? The ultraviolet B rays from the sun deliver vitamin D directly to our bodies, helping with many important functions, like those involving our muscles, brain, immunity and cardiovascular health, The amount of vitamin D available to our body does differ though depending on the region you are in, the time of day, and skin pigment color. Lucky for those here in San Diego you are almost guaranteed a decent amount based on the AMAZING weather we’ve been getting!

Need a little boost after the beach? I suggest grabbing a bite to eat at one of the local spots here in San Diego. These restaurants have received much attention on Food Network shows over the past few years due to their interesting and unique flavor combinations.  A few of my favorites are:

·         Lucha Libre: http://tacosmackdown.com/

·         Blue Water Seafood Grill: http://bluewaterseafoodsandiego.com/

·         Ranchos Cocina: http://ranchoscocina.com/

·         The Broken Yolk Café: http://thebrokenyolkcafe.com/

·         Extraordinary Desserts: http://www.extraordinarydesserts.com/

You can also download the “On the Road” app on your smart phone to view more places locally as well as places to stop at on the road for those traveling afar.

Have a wonderful spring break and we look forward to seeing you in Spring Quarter. Here’s a reminder of our hours for Spring: http://hdh.ucsd.edu/DiningHours/.

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!

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

Enjoy the Taste of Eating Right!

March is National Nutrition Month (NNM) and your UCSD Dining Restaurants and Markets are going ALL out! Read on to learn how you can enter to win a FREE meal AND campuswide recognition of YOUR favorite healthy recipe!

To celebrate the taste of “Eating Right,” your HDH Taste Buds are promoting the daily menu specials in our Dining Restaurants as well as the many options available to you in the Markets. Submit your favorite healthy recipe, utilizing foods you’ve picked up at the Markets via Facebook, email (tastebuds@ucsd.edu) or comment here. Winners will be chosen each week and will have their recipe featured on a Market recipe card AND get a FREE Taste Bud entrée in one of our Dining Units!

Don’t forget to check out the daily menus on our mobile app or website (http://hdh.ucsd.edu/DiningMenus) to see which entrees spark your interest for lunch or dinner today. Or, stop in on your way to class and grab a Dietitian Delight to kick start your day with a lean protein and whole grain.

If a Dining Restaurant special isn’t what you’re craving, you can still enjoy the Taste of Eating Right at one of our Retail locations. For instance, head on over to Goody’s and build yourself a burrito bowl with lots of veggies and grilled chicken topped with Pico de Gallo to fit the Taste Bud criteria. The Taste of Eating Right can fit many different categories, so be sure to think outside the box and try something new!

 

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!

Get In The Know!

Are you in the know? Well, if you aren’t before reading this, you will be shortly. February 23^rd marked the kick off for National Eating Disorder Awareness Week that runs through March 2nd. Eating disorders are not lifestyle choices, but serious illnesses that affect both males and females every year.

Did you know that 95% of people who report having an eating disorder are between the ages of 12-26? Because many of you fall within this age group, it’s important that you know the facts.

The nature of an eating disorder is truly complex and involves a variety of different behaviors, all of which have a common theme that stems from a desire for control. Regardless of the type of eating disorder behavior (restrictive or excessive eating, exercising, or other behavioral use), each is JUST as serious as the next. Eating disorders also have a high incidence of mortality amongst all ages and genders.

If you or someone you love may have an eating disorder, address the issue. CAPS (Counseling and Psychological Services-caps.ucsd.edu, 858-534-3755) and SHS (Student Health Services- studenthealth.ucsd.edu 858-534-3300) on campus have excellent teams of medical professionals available to get the services you need. I encourage you to contact them to begin the road to recovery; sometimes it only takes one person to make a difference.

The internet is also a great source to find help in how to address a loved one with an eating disorder. Here are some recommend websites I use when working with students:

•http://nedawareness.org/

 •http://www.anad.org/get-information/about-eating-disorders/

 •http://www.something-fishy.org/

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!

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!

Mind Body Wellness

Good morning UCSD! I had the pleasure of speaking at the ICRA conference this past weekend about achieving total wellness. It was an awesome opportunity for campus leaders throughout southern California to come and be reminded about the basics when it comes to taking care of yourself. After all, in order to be a great leader, you must maintain your own personal wellness, right?

Our UCSD NRH members also attended and were a great asset to the event. Here is a little insight from one of our own students on the path to achieving total wellness:  

Hi folks!

The name’s Will; I’m a third year undergrad from Revelle College majoring in Communication and minoring in Human Development. Going strong in my third year now, I guess you can say I’ve learned a lot about UCSD from my numerous experiences pertaining to residence life and working for the Office of Parent & Family Programs under the Vice Chancellor of Student Affairs. But at the same time, these experiences continue to teach me a great deal about myself.

Around my second year is when I found the drive to try eating better and exercising regularly. By talking to various friends, mentors, and advisors, I also found that journaling was a great way for me to do more for myself than just take care of my body.

Journaling has helped me improve my emotional well-being. A lot of people don’t journal because they think it’s cliché or that it’s so abstract that they don’t know where to start. That’s just it: the cool thing about journaling is that the details don’t matter — you simply make it your own.

My point: taking care of your health — be it through eating a balanced diet, regularly exercising, taking your vitamins, and/or getting at least 6-8 hours of sleep — is definitely important, but bringing your psyche into balance with your body is just as vital.

Thanks to the HDH Taste Bud program that has supported my life as a Triton by helping me get the most out of the nutrition resources available on campus. My advice to folks is to try all of the free on-campus resources available to you at least once before you graduate. You never know what you might find!

 Will Hsu