Volume 82 Issue 9 Health Issue by The Cougar

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Cover by Ray Hernandez

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TECHNOLOGY

UH startup develops device to diagnose with phone camera LOURDES ZAVALETA

CONTRIBUTING WRITER @LOURDESJKAY

Researchers at UH's Cullen College of Engineering are developing a smartphone adapter that detects bacteria, viruses and proteins in a variety of liquid samples.With this technology, a person could diagnose or monitor themselves anywhere at anytime in 15 minutes or less. Luminostics, the researchers' startup, developed a disposable test cartridge that contains glow-in-the-dark particles called nanophosphors. The cartridge is inserted into a smartphone attachment resembling a phone case and functions through an app. The phone’s camera captures images of the luminescence emitted by the nanophosphors. The app then analyzes the images and displays positive, negative or quantitative results for the user.

“It is a very broad technology,”said chemical and biomolecular engineering professor Richard Wilson. “It can be used for water purity, environmental contaminants, allergens and more, but the specific first product of interest is a home test for chlamydia.” The idea was born from the glow-in-the-dark stars hanging from Wilson’s daughter’s bedroom.The professor took one down and brought it to chemical engineering doctoral student Andrew Paterson and Bala Raja, a recent UH chemical engineering doctoral alumnus. He suggested creating something using light-emitting nanoparticles. “They set up in a tiny corner of my lab and started working,” Wilson said. Luminostics was founded in 2014 when the group received a $50,000 grant from the National Science Foundation’s I-Core program.

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Bruce Chao/The Cougar The startup was then accepted into Y Combinator, an incubator with an applicant acceptance rate of one in 600. With the capital received from the incubator, Luminostics approached local investors, applied and got accepted to Y Combinator, who helped fund Dropbox, Reddit and Airbnb. Y Combinator moved Luminostics into an incubator at Stanford in 2016 and they are now in the process of moving into a larger laboratory in Silicon Valley. “Luminostics is on a good path,” Wilson said, “These things are always slow, but as far as tiny startups go, they are doing very well.” Wilson believes that the company will one day be funded by a female venture capitalist group because of the health risks that women face from chlamydia. Each year there are around 3 million cases of the disease in the U.S. alone. Chlamydia can cause permanent damage to the fallopian tubes, lead to infertility and put women at risk of ectopic pregnancy, Wilson said. He also said chlamydia is a treatable disease, but many of cases go undiagnosed. “I think that this product could make testing more accessible to populations that may not otherwise have access to

testing,” said Esmeralda Sotelo, a health promotions specialist at S.M.A.R.T. Cougars. Wilson says that their short-term vision is to create a device for clinics in poor or low resource areas that cannot always provide diagnostics. Their long-term goal is to be able to sell their product as an over-the-counter self diagnostic test. “This will have a lot of benefits,” said pharmacy junior Cristian Vargas. Vargas, who has been a S.M.A.R.T. Cougars’ patient, believes that Luminostics is the future of diagnostic testing. “It will make testing a lot more convenient,” Vargas said. “When this product becomes available I’m sure it will save people time and money.” Wilson says that another reason that people fail to get tested for chlamydia is because of the stigma attached to it. By compartmentalizing that, Luminostics could increase testing. Sotelo agrees. “I think that this might encourage people to test without the shame that is attached to STD testing,” Sotelo said. Luminostics will enter clinical trials next year and launch in 2018. editor@thedailycougar.com

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DIET

The most important meal of the day

Eating breakfast can help students focus, study better, make healthier choices THOM DWYER

ASSISTANT OPINION EDITOR @THOMTHETHOMATO

It can be tough to squeeze time into busy mornings to eat breakfast. It's even more difficult to do so in college. As a result, it’s not a mystery why many students skip out on the first meal of the day. Eating breakfast is perhaps one of the most underrated things to do to maintain a healthy lifestyle. There are a myriad of reasons to eat breakfast. Having a higher degree of focus is one of the biggest benefits of making time for a morning meal. Another reason to eat breakfast is that it eliminates the urge to snack throughout the day. Studies have shown that people have a higher tendency to eat unhealthy snacks leading up to lunch to make up for the missed

meal. If you do skip breakfast, there are some healthy snacks that you can eat before lunch. The most effective seem to be almonds. According to studies, people who eat almonds as a pre-lunch snack tend to consume fewer calories during the day than those who don't. The main argument for eating breakfast is that it sets the tone for the day. Waking up and getting food in your belly right away is a great feeling most of the time and can do wonders. When you’ve eaten, it's easier to concentrate on your work and not constantly think about your next meal or what snacks are in the break room. Other reports even show that if you eat breakfast, you may eat healthier meals throughout

the day as well. Of course, this doesn't mean if you eat begin eating breakfast that you will suddenly become healthier overnight — health choices are long-term ones that yield longterm results. Nothing about it is easy to maintain.

Breakfast on campus Changing your morning routine to make adequate time for breakfast can be as simple as waking up just a little bit earlier or finding a healthy option that’s on your way to work or class. Dining halls on campus open up in time even for those who have 8:30 a.m. classes. They always serve eggs that go very well with some Sriracha hot sauce if you ask me. If sitting down at a dining hall takes too much time for your busy schedule, McDonald's or

Even just eating a banana in the morning would be a better way for students to start the day than eating nothing at all. | Courtesy of Wikimedia Commons

Einstein's can get you breakfast on the go in a relatively short time. Still too slow for you? Then there's always the Cougar Xpress mart. Although not the healthiest option, they offer plenty of breakfast substitute bars or even a quick package of cereal that you can eat on the go or try to quietly eat in class. Just don't forget to grab a bottle of milk to

wash it down. Waking up in the morning is hard, especially when it's for an 8:30 a.m. class. Yet, try to make time for a small bite the next morning before you head out. You never know when it might help you focus enough to write down some crucial notes that you may have otherwise slept through in class. opinionassist@thedailycougar.com

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INTERNATIONAL

Friends of Haiti create trips to set up medical clinics NGUYEN LE

COPY CHIEF @NLE318

The name of the organization designates them as friends, but the work they do makes them saviors. For the past three years, Friends of Haiti have taken UH students and medical professionals to the country in the summer to set up mobile clinics and sustainability projects. Supplies for each trip are all self-prepared and donated from students, Project CURE and local doctors. “It’s really just us reaching out, telling people our story and hoping that they will want to contribute,” said biomedical sciences junior Navya Kartha, the FOH internal vice president. Most recently, the country is reeling from Hurricane Matthew. Kayla Mai, the FOH president, said that the trips are funded through fundraising events or

campaigns on GoFundMe. Mai said these annual visits are important to — in any way — alleviate Haiti’s hardship after various hurricanes and a devastating earthquake in 2010. Mai visited last summer. “There’s not only the destruction ( financially), but also people’s psychology and health,” Mai said. “We pass out medication to at least provide them with basic health care. We also teach them how to take care of themselves, like, we give them toothpaste and toothbrush.” The last time Kartha visited Haiti was two years ago and she has been assisting with trips since. Mai said the main diseases in the Haitian community are scabies, vaginitis, heart diseases and stomach pains. Other major concerns are water contamination, cholera and STIs. Kartha said FOH doesn’t

handle patients with severe cases, like those stroke or heart disease. “We don’t necessarily have the facilities to take care (of them),” Kartha said. “We provide them the funds to go to a hospital and get the care that they need since we’re only there for a day.” Mai said six clinic days for each trip cover a lot of areas around the country. Of course, memorable experiences tend to surface in each visit. “My hand is like this,” Mai said while revealing her palm’s modest size. “But five hands of five children fit in that — it’s really a touching moment. At that time, I think that if my hands can heal, it’s a great thing to help them.” Mai said this happened back in June. Kartha said her best memory was in May 2015 at the New Life Children’s Home in Portau-Prince. She said a lot of kids

Navya Kartha and Kayla Mai said FOH's possible next trip in May 2017 will include setting up medical clinics in Port-au-Prince, Lilavois and Delmas along with sessions to educate locals about health care. | Nguyen Le/The Cougar

there were found in the mountains after they were abandoned. “Her name was Princess,” Kartha said. “She asked me, ‘What do you want to be when you grow up?’” I said, ‘I want to be a doctor.’ Then she’s like, ‘If you want to be a doctor, then I’m gonna aspire to be a doctor.’ Just having conversations with

people can change their lives.” That said, Mai and Kartha said FOH’s exposure on campus remains light. Both said that there will be a fundraising and recruiting event soon. FOH is planning to visit Haiti in May 2017. copychief@thedailycougar.com

How to eat healthy(ish) on campus Admittedly, UH students have limited options for healthy eating, but on-campus dining doesn't just have to be about Top Ramen and Big Macs. Here we help you fight off the freshman (or even sophomore, junior and senior) 15 by rounding up a selection of healthy eating places on campus and dishes at dining locations not usually known for their low-calorie options.–Marialuisa Rincon Freshii With their focus on fresh, natural and organic foods and with options like custom-made green wraps, salads, quinoa bowls, and fresh pressed juices, it's hard to go wrong with picking a meal that's calorie-counter friendly at Freshii. Where to find it: Student Center South Dish of choice: Buddha Bowl with chicken and Freshii green smoothie Subway People have a lot of opinions on Subway one way or the other, but one thing everyone can agree on is that their fresh and crisp vegetables and delicious meats and cheese make some of the best sandwiches anywhere. Where to find it: Calhoun Lofts, Bates Law Center (closed for renovation) Dish of choice: Turkey breast sandwich

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Radicle Radicle isn't your typical on-campus dining choice. Owner Clark Neumann wheels his bright green tricycle all over campus serving up fresh cold-pressed juices. Where to find it: Radicle moves around campus, but you can usually find the truck in Butler Plaza in front of the library. Drink of choice: The Cali — carrot, apple and lime

Smoothie King Smoothie King is a long-time favorite for smoothie-lovers, hardcore athletes and anyone looking for a quick meal they don't have to chew. Where to find it: Campus Rec atrium, Student Center Satellite Drink of choice: Small Angel Food (strawberry and banana) with no additions Chick-Fil-A Chick-Fil-A can be surprisingly good for you. Though they're famous for their juicy chicken sandwiches and crispy, delicious chicken nuggets, it's a little known fact that you can substitute grilled chicken for crispy chicken and can even get grilled chicken bites. Where to find it: Student Center South, Student Center Sattelite Dish of choice: Grilled chicken caesar wrap Cafe 101 Cafe 101 has a little bit of everything and something for everyone. From delicious Asian-fusion dishes and sushi to scrumptious chicken nuggets and boudin, you won't have to look far for your ideal lunch or dinner. Where to find it: Calhoun Road Dish of choice: California roll and Philadelphia roll with a side of edamame

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DINING

A recipe for success: Spinach, smoked Gouda quiche KARIS JOHNSON

COOGLIFE EDITOR @KARISINPARIS95

As college students, we often face the struggle of where to find our next meal and free pizza is generally the solution. But what would happen if you found a healthy alternative — one that you could perhaps even make on your own?

Before you open a new tab for fear of having to make a meal, know that quiche is one of the easiest— and most delicious — meals on the cooking spectrum. It's also considered fancy French cuisine. Unleash your inner chef and head to the store to pick up the ingredients for this crowd-pleasing quiche.

Ingredients: cru st 6 tablespoons butter, softened 2 tablespoons milk 1/4 teaspoon salt 1 large egg yolk 1 1/4 cups of flour

fi lling 1 tablespoon olive oil 1/2 cup thinly sliced green onions 3 cups fresh spinach 1 cup milk 3/4 cup (3 ounces) grated smoked Gouda cheese 3/4 teaspoon salt 3 large eggs

Instructions: 1. To prepare crust, place butter in a large bowl; beat with a mixer at medium speed until light and fluffy. Combine milk, salt and egg yolk in a small bowl; stir well with a whisk. Add milk mixture to butter, 1 tablespoon at a time, beating well after each addition. Add flour; beat just until combined. Press mixture into a 4-inch circle on plastic wrap; cover. Chill for 1 hour. 2. Preheat oven at 350 degrees.

3. Unwrap and place chilled dough on a lightly floured surface. Roll dough into a 10-inch circle. Fit dough into a 9-inch pie plate. Freeze 15 minutes. Bake for 25 minutes or until lightly browned. Cool. 4. To prepare filling, heat oil in a large skillet over medium-high heat. Add onions; sauté 5 minutes or until tender. Add spinach; sauté 2

minutes. 5. Combine 1 cup milk and remaining ingredients in a bowl; stir well with a whisk. Stir in spinach mixture. Pour filling into crust. 6. Bake at 350 degrees for 35 minutes. 7. Enjoy! arts@thedailycougar.com

Welcome Dr. Talia Crawford Now Accepting New Patients Schedule an appointment: www.obgynmedicalcenter.com 713-512-7500 Same day appointments available Conveniently located in the Texas Medical Center on the campus of The Woman’s Hospital of Texas 7900 Fannin St., Suite 4000, Houston, TX 77054 Birth Control Counseling | Comprehensive Gynecologic Care

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FITNESS

10 ways to stay in shape this holiday season FRANK CAMPOS

OPINION EDITOR @FRANKCAMPOSJ

The winter months can be some of the most difficult when it comes to staying in shape, but here are some ways you can try to maintain that slick physique or work on getting to where you want to be this December.

Diet This one is pretty obvious. Too many times do you see someone who goes to the gym every day, but then stops by McDonald's on their way home. This makes no sense. Diet and exercise should go hand in hand. Don’t waste your time. Although it can be hard, try to find a diet that works for you. Then, you can eventually transition to a sustainable diet that allows you to live a healthy lifestyle while still enjoying yourself.

Exercise This is another obvious one that everyone says but rarely does on a regular basis. I have been there, every weekend you tell yourself Monday will be the day you start your kick-ass workout at the gym, but then the day rolls around and you start making excuses about why you can just start tomorrow. This goes on for a couple of days and then you convince yourself that next Monday you will get off your ass and actually go. Stop with the nonsense and start.

Sleep This one is one that not a lot of people realize they need to maintain

Taking fitness classes like Zumba at the UH Campus Recreation and Wellness Center can help you stay in shape during the holidays. | Trey Strange/The Cougar

a healthy lifestyle. The proper amount of sleep will not only lead to feeling good in the morning, but it can help your brain function much better than it can without the right amount of sleep.

Stay motivated Staying healthy is really hard because it takes a lot of work. With fast food and countless sit down restaurants in your face 24/7, it is hard to eat right when the faster and cheaper choice is usually not the healthy option. On top of all that, your boys seem to always want to go out when you planned on going to the gym.

Make lasting life changes A lot of people think they need to do something drastic to start their healthy living lifestyle. They do things like starving themselves with a juice diet, or go to the gym for four straight hours, thinking that they can push themselves right away and keep it up. What you need to do to start living a healthy lifestyle is realize that you are making changes for the rest of your life.

No dairy Did you know that you are probably drinking way too much dairy? Give your belly a break and try to

stay away from milk even if it is the low fat version. Low-fat dairy is just as bad as whole milk because it makes you less full and therefore more likely to consume a large amount. Try something like almond milk or lactose-free and fat-free milk. These alternatives may not taste great, but they will help you stay in shape.

Drink a lot of water This is something that should be painfully obvious. You need to drink more water. Don’t even count the cups, just keep drinking it all day.

Drinking the right amount of water can flush your system out and help your body digest food better.

No sugar There are so many benefits to cutting out sugar from your life. It has been proven to cut your risk of cancer, you’ll live longer and even feel much better on a day to day basis. Cutting sugar can be one of the best ways to maintain a healthy living lifestyle.

Read labels We need to start caring about what we consume. The government has even started to make labels easier to read so that you know exactly what is in the food you eat. Since companies are adding substitutes and chemicals and processing their foods more than ever before, it is important to read labels now more than ever.

Make better life choices This one is hard. The next time you have the choice between an elevator and the stairs, you need to choose the stairs. Instead of taking 15 minutes to find the closet parking spot, you should park as far away as you can and take use those fifteen minutes to walk to your destination. These small choices can make you feel great and make a big difference in your health. opinion@thedailycougar.com

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EXERCISE

How to make working out work for you REAGAN EARNST

SPORTS EDITOR @REAGANEARNST

Like most college students, stress is something I have become all too acquainted with over the last three years. Balancing a full course load, my position as The Cougar's sports editor and an internship while commuting 60 miles per day, it’s easy to feel that there are not enough hours in a day. Like many, I struggle to relax in my free time because I know I probably need to work on something. My unwanted addiction to productivity leaves my mind racing and restless even in downtime. According to the National Institute of Mental Health, stress is the body's response to elements in the environment. Although not all of it is bad, chronic stress — experienced by many college students — can

actually suppress some of your body’s vital functions. The more research that is conducted on this issue, the more we learn how detrimental stress can be to your well-being. As I get older and take on more responsibilities, I realize the importance of minimizing stress in my life. When it mounts, which is essentially everyday, I have to find a way to unwind while also being productive. For me, the solution is simple: exercise. A late-night workout is the perfect way to let off steam while also improving your health across an array of areas. When you embark on a late-

reduce stress and anxiety, boost self-esteem and improve your sleep — effects that can benefit all college students. However, making yourself exercise when you know you are busy is no easy task. There are many times per week where my mind attempts to talk my body out of going to the gym. Sometimes it succeeds, but by learning to make exercise a habit you can greatly help your physical and mental health in the long run. Leah Nash/The Cougar A good way to form night run or head to the gym consistent workout to lift some weights, your brain habits is to find the time of day releases chemicals called endor- that works best for you. phins that boost your mood. Some people thrive by waking They have been proven to up early and exercising.

The endorphin hit in the morning boosts their productivity throughout the day and leaves them exhausted and ready to sleep by night. For those whose schedules allow, a midday workout can gives them the energy and mood boost they need to get through the rest of their day. There are also those people who, like myself, use a late workout to cap off their day. By ending the stressful day with exercise, you can clear your head and mentally prepare for the next day. Not to mention you will sleep great when you get home. Turning exercise from a dreaded task to an everyday habit will increase your overall quality of life. Not only will your appearance improve, but your mind will thank you for your new routine. sports@thedailycougar.com

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Q&A: Night Club Cardio instructor gives the skinny on Rec classes EMILY BURLESON

NEWS EDITOR

@EMILYRBURLESON

Working out at the Campus Recreation and Wellness Center doesn't have to feel like a chore. At the Nightclub Cardio class, led by mathematics senior Myles Parnell, it might not even feel like you're on campus at all. Just like nearly everything at the Rec, the fitness class is free to students. Parnell leads the class each Wednesday at 7 p.m. and Fridays at 5 p.m. The Cougar spoke with Parnell about what students can expect from his class and his favorite parts about teaching at the Rec. The Cougar: How is nightclub cardio different from other exercise classes at the Rec? Myles Parnell: Well, it's actually easier to say what it is similar to. Nightclub Cardio is similar to Zumba. The only difference is that Zumba is Latin-inspired dance and Nightclub Cardio is... well, it is inspired by the music in nightclubs and on radio. I want you to sing along as you're dancing. Part of the appeal is that you know some of the music coming out of the speakers. My class is one of the more intense dance fitness classes on the schedule due to my affinity for big movements and pin drops — dropping it low. As for the other classes offered at the Campus Recreation and Wellness Center, it is difficult to say what is different without knowing the fitness goals of the person who is interested in them.

the body. Classes like Cycling and Buns & Guns really focus on lower body, while classes like Zumba, Nightclub Cardio, and Insanity really are trying to make you get a full body workout. Then classes like Yoga and Pilates can be both for mental and physical health. TC: How did you get a position leading a class at the Rec? MP: Well, I was inspired to teach at the Rec because I was going to all of these Zumba and Nightclub Cardio classes and I kept thinking, "I could totally do this. I like dancing, I'm here all the time anyway, let me figure out how to have my own class." I asked the Nightclub Cardio instructor at the time, Eugenia Williams, how she became an instructor. As she told me, she also said she was going to stop teaching after that semester, so I should definitely get certified so I could take her place. After I got over being sad, I signed up for the next available training. Then after I got my certification I came back to the Rec and spoke with the head of fitness programs with all of the Dance fitness instructors' encouragement for an audition. I slayed in the audition, and I was on the finals schedule starting in May 2015, and I have been on the schedule ever since. TC: What do you enjoy about leading Nightclub Cardio? MP: I really enjoy teaching at the Rec because it really is a family. Getting sweaty in close proximity to other people is one of the quickest ways to bond because of the mutual grossness. Also,

“My class is one of the more intense dance fitness classes on the schedule due to my affinity for big movements and pin drops — dropping it low." Myles Parnell, Nightclub Cardio As group fitness instructors, we strive to make our classes as fun and interactive as possible. We love seeing the same people week after week and seeing them progress in their achievement of their personal goals. Each class offers something different in terms of parts of

every time someone comes up and talks to me to tell me about how they are meeting their fitness goals, or that they really enjoy my class, I do a mental back flip, mostly because I can't actually do a back flip. The camaraderie that comes from classes and getting to know patrons

Mathematics senior Myles Parnell is the instructor of the NightClub Cardio class at the Campus Recreation and Wellness Center, where he says he attracts students with fun dance moves like 'dropping it low.' | Ajani Stewart/The Cougar

drives me be a better instructor and person. I can be walking in and not really feeling like teaching that day, and as soon as I turn on my warm-up music, I start getting pumped and totally forget the feeling of not wanting to be there. I'm getting energy not just from the awesome playlist I have, but also from the amazing people that come to my class.

TC: Why should students consider exercise classes at the Rec? TL: People should consider group fitness classes at the Rec because really why not? You have the the opportunity to go to classes technically for free. I mean you pay for the Rec through your student fees

anyway, so you might as well use the resource you are helping pay for. They are beneficial for your health, and when you go to group fitness classes, you have a whole class to help motivate you to pursue your fitness goals. I would call it a win-win-win situation. news@thedailycougar.com

TC: I think most students, especially commuters, don't know about these free classes at the Rec. Do you find that to be the case? MP: I think that's true in some situations, but the majority of the time it it because some students don't use the Rec altogether. However, for people who come to group fitness classes for the first time, the first question they often ask is, "Is this free?" And anyone at the Rec would joyfully tell you that all of our group fitness classes are free. And if you happen to ask an instructor, you might even get a personal invite to their class.

When he isn't teaching classes with wild dance moves, Parnell spends his time working as the vice president of membership for the Student Program Board, which puts on events for students. | Ajani Stewart/ The Cougar

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Hit the gym with a hard-hitting playlist BRYCE DODDS

Managing Editor

Chance the Rapper No Problem (Feat. Lil Wayne & 2 Chainz) If you’re going to be hitting the workout hard, you have to get some music to match. A constant BPM (beats per minute) is important in keeping a good rhythm during your workout, and this song is perfect for that. Plus, let’s face it, it’s hard not to get hype when it involves 2 Chainz.

Kendrick Lamar m.A.A.d. city This one is another one of those ‘no-brainers.’ Kendrick has some of the best songs to come out in the last decade and this one is no exception. From the first second, the beat is hitting you hard and doesn’t stop until you do.

Rich Homie Quan Flex (Ooh, ooh, ooh) You’re in the process of getting swole or svelte, and you need to keep that end goal in mind. While this song isn’t talking explicitly about that perfect bod you want, it’s going to keep you in that good groove.

Kanye West Black Skinhead Do I really need to explain this one? It wouldn’t be a workout playlist without one of the most pounding song from one of the kings of music game. If it’s good enough to get the football team hyped during games, it’s almost certain to get you feeling it on the track or in the REC.

Streetlight Manifesto With Any Sort of Certainty Now you might be thinking to yourself, ‘Ska? Really? Is that workout music?’ You bet your shaker bottle it is. You try listening to anything from these Ska-Punk legends and not get hyped.

Drake Back to Back Alright, so you may not be ending another rappers career with a diss track, but we can all identify with Drake on this one. Prove the haters wrong and get those last reps done, you’re almost there.

Neon Indian Polish Girl Do I really need to explain this one? It wouldn’t be a workout playlist without one of the most pounding song from one of the kings of music game. If it’s good enough to get the football team hyped during games, it’s almost certain to get you feeling it on the track or in the REC.

Big Wild Aftergold (Ft. Tove Stryke) You made it, you crushed that workout and you’re feeling good. Make sure you hydrate, reload the playlist with some new beats and get back to it tomorrow. But, just for a few minutes, enjoy this one. You earned it.

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e Open Minded Pay It Forward

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Safe Sex Appreciate Diversity Get Involved Pay It Forward Lifelong Learning Safety in Numbers Exercise Give Back Exercise Compromise Don’t Smoke Ask For Help 1038 Campus Recreation and Wellness Center . 713-743-5430 . www.uh.edu/wellness

Try Something New Ask For Help Involved

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Challenge Yourself

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ersice

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Need a condom? Balance Get Tested Want some educational materials? Have safe sex questions?

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DIET

9 ways to eat healthier that are actually healthy CRISTINA TOVAR

CONTRIBUTING WRITER @PREFONTINA

Get rid of your ‘good foods’ and ‘bad foods’ mentality. The Academy of Nutrition and Dietetics recently released their position on a total diet approach. The approach is based on overall eating patterns that, over time, average out to a wellbalanced diet providing the adequate amount of nutrients needed for a complete dietary intake. Today’s focused dichotomy of “good” and “bad” foods can actually cause people to abandon attempts to make healthier dietary lifestyle changes. In 2011, 82 percent of adults gave the excuse of not eating healthier because they refused to give up foods they liked. Rather than focusing on what foods to eat, here are nine tips and tricks to eat healthier that focus on the diet as a whole.

Eat in moderation It’s important to incorporate the foods you like into your diet. Every individual has their own taste due to age, ethnicity and experiences. Cutting something completely out of your diet will most likely result in failure. Instead of getting rid of favorite foods or treats, try limiting the frequency or amount of which you have them in your diet.

Eat mindfully Whether you’re going out to eat, grabbing a bag of chips to study or reaching for that tub of ice cream after a hard day, ask yourself, is this a physical or emotional hunger? Physical hunger is about a 3-4 on this scale; when you finish eating, you should be around a 5-6 on the scale. Emotional hunger will be a sudden urge to fulfill a craving, you will end up eating more than you normally do and are often left feeling guilty afterwards. Understand why you’re eating , is it because you’re really hungry, or is it to make you feel better? The goal is to find out what triggers the emotional hunger and avert it the next time around. Stressed from studying? Dance to a favorite song or call a friend. Had a bad test? Watch one episode of your favorite show, and write down a list of what you can

Despite what many students think, healthy diet options aren't always so far from college campuses. Freshii, which opened in January 2015, offers salads, bowls, soups, burritos and smoothies wth lots of options and flavors. Recently. they introduced the Oaxaca bowl, which has both brown rice and kale. | Justin Cross/The Cougar

improve to study better for the next test. Find what works for you.

Prepare meals in advance Busy during the week? Plan out meals to take with you on the days you know you’re going to be too busy to grocery shop. This also gives you the chance to cut down on the amount of times you eat outside your house. Try baking a large batch of muffins for your breakfast during the week.

Go to the farmers market Shop at the farmers market for in-season, fresh produce.) There is a misconception that farmers markets are expensive. According to a study conducted by NOFA, farmers market organic prices are actually cheaper than supermarkets, while conventional food prices are about the same.

Avoid boiling vegetables A 2009 study on the effects of different cooking methods on vegetable nutrient content found that boiling was the cooking method that resulted in the

“Today’s focused dichotomy of 'good' and 'bad' foods can actually cause people to abandon attempts to make healthier dietary lifestyle changes.” Cristina Tovar, nutrition senior most nutritional loss in vegetables. This is most likely due to the nutrients leaking out into the water it is cooked in. Try roasting, steaming or sauteing instead.

Turn produce into product Fruits going soft? Freeze them for smoothies. Take bruising bananas and bake muffins. Get creative!

Limit vegetable oils According to the online newsletter Environmental Nutrition, experiments that fed oxidized vegetable oils to animals found

that it can cause inflammation, brain cell damage, increased risk of cardiovascular disease and diabetes. The Telegraph states other researchers have found that heating vegetable oils produces high amounts of aldehydes. These are a chemical that has been linked to cancer, heart disease and dementia. Try to limit fried foods or the re-use of cooking oil. Keep vegetable oils in a cool, dark place — not by the stove. Use butter, olive oil or coconut oil instead.

Have a trusting partner Having a great support system is pivotal to making dietary changes. Find someone who will support your dietary changes without shaming you when you don’t always follow them. It is important that they understand what your goals are and will be supportive of you regardless of your progress.

Is it working for you? Food affects every individual differently. Find what works for your body. If you think something is making you feel bad, try taking it out of your diet for a while and see if it helps. If your current diet or eating pattern is working for you and overall you’re healthy, great. It is up to you to decide how you want to alter your diet but keep the big picture in mind. Try to focus less on good and bad food labeling and more on your diet as a whole, with the goal being a nutrient-dense, balanced diet. editor@thedailycougar.com

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Trey Strange, EDITOR