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

Healthy Microwave Egg-Scrambler

Happy Friday Folks!

Today we start off our first EVER guest blogger! Say hello to Evelyn and read on to see her tips & tricks to eating healthy on campus.

Healthy Microwave Egg-Scrambler

 

The health benefits of eggs are seemingly endless.  They are rich in protein, essential nutrients (like choline, selenium, biotin, vitamin B12 and riboflavin), and they help you keep full for longer.  But without a full kitchen enjoying this superfood becomes a little more difficult.  I would like to introduce you to egg-scramblers!  All of the ingredients for this recipe can be found on campus and you simply need a microwave to make it.  At first, I was skeptical of microwaving my eggs, however the end result is just as fluffy and satisfying as any restaurant omelet.  Whether you want to start your day with a filling meal or enjoy breakfast for dinner, follow these simple steps to fuel your hectic days.

 

You will need:

1 Microwave safe bowl

1 egg  (or 1/4 of egg whites)
1/3 cup of desired filling (I used artichoke hearts, spinach, and onions from the dining hall's salad bar, but you can choose any combination of vegetables you would like)

You simply:

1) Chop your ingredients into smaller pieces.  BUT if you are using ingredients from the salad bar you can skip this step because they are already cut for you.

2) Put ingredients in the bottom of a microwave bowl and pour your egg over.

3) Thoroughly stir the mixture and then microwave it for 1 minute.

4) Remove scrambler and stir again (please note it is not fully cooked at this time!).

5) Microwave scrambler for one more minute.

6) Remove from microwave and enjoy with whole wheat toast and a piece of a fruit for the perfect meal.

 

 

 

Interested in being a guest blogger? Feel free to email me at tastebuds@ucsd.edu with your suggestions! Don't forget to 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!

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!

Second Stop! Warren College

You may have heard me say before, “There is no good or bad food.  Healthy eating is about moderation and balance.” Well, I can’t think of a better way to do that than at Warren College, whose motto alone is “Toward a life in balance”.

Hidden in the hills of La Jolla, Warren College has an array of choices to satisfy just about any craving you may have!  Up late hitting the books (studying, of course J), or maybe it’s early in the morning and you need a protein packed option to start your day? Regardless of the reason, be sure to stop into Canyon Vista to create your own breakfast burrito from the grill! (http://hdh.ucsd.edu/canyonvista/) This powerhouse of a meal is loaded with essential vitamins and minerals and can easily fit into a balanced meal plan when you order with egg whites and top with an extra serving of Pico de Gallo.

Canyon Vista Breakfast Burrito

 

Looking for a sweet treat instead? Stop into Earl’s Market right above Canyon Vista and visit the barista station.  A friendly face will greet you with a smile and take your order.  Not sure what to get? Try one of the antioxidant packed Strawberry Banana smoothies.  Bee Banke, the store manager, will also be able to recommend a variety of other options available in the market to suit your particular need. (http://hdh.ucsd.edu/DiningHours/PlaceandMarket.aspx#earlsplace)

 

 

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!