total wellness
a ucla student welfare commission publication
going all natural easy cleaning with lemon, vinegar, and baking soda do-it-yourself facials, scrubs and lotions habits & routines that naturally heal dry skin
plus 10 things the cosmetic industry doesn’t want you to know the health risks of fragrances fall 10 | vol 11 | issue 1
editor’s note
total wellness
A quarter ago, I took an upper-division physiology course taught
by a professor who, in addition to teaching me a great deal about the form and function of the cardiovascular system, also taught me a great deal about something neither I nor the rest of my classmates had seen coming: the hazards of common household chemicals. This apparent tangent of the class stemmed from the professor’s unique interest in and knowledge of commonplace chemical toxins that many are not aware of – specifically, the kinds that people these days are chronically exposed to through ordinary consumer goods, from food to cosmetic and household products.
Director & Editor-in-Chief Assistant Director Research Editor Finance Director Food & Nutrition Editor Website Director
Elizabeth Wang Grace Lee Leigh Goodrich Stephan Chiu Anna Wong Anh Tran
Advisory Board William Aronson, MD
Professor, UCLA Department of Urology
Susan Bowerman, MS, RD, CSSD
Assistant Director, UCLA Center for Human Nutrition
Rena Orenstein, MPH
Assistant Director, Student Health Education
During those lectures, Dr. Barnard provided us with statistics, reports, and researchheavy articles that, on the whole, ultimately support a precautionary approach to the controversial chemicals prevalent in many consumer products. What I took to heart from these talks was not only the common-sense type of principles underlying his take-home message, but also another way Total Wellness could better work towards its mission of helping our readers make more informed lifestyle choices. Just as Dr. Barnard made it a priority to provide rigorous evidence prior to communicating his advocacy, so too does Total Wellness seek to provide a research-supported framework before making any recommendations. As you have probably figured out by now, it was also Dr. Barnard’s teachings about chemicals that inspired the theme of this issue. In the same way Dr. Barnard was able to influence the perspectives of many through the simple act of sharing his knowledge, we too hope to shape our community by spreading awareness and inspiring discourse that will have the same ripple effect. If you read something insightful or empowering within the next couple of pages or in editions to come, spread the word. Ultimately, we want our readers to have as much of a part to play in this as we do.
Allan Pantuck, MD, MS, FACS
Director of Translational Research, UCLA Kidney Cancer Program
Alona Zerlin, MS, RD Research Dietitian, UCLA Center for Human Nutrition
Art Director
Karin Yuen
Senior Staff Senior Staff Writer Morgan Kendall Senior Staff Writer/Designer Trang TJ Nguyen Senior Staff Writer Anna Wong Senior Staff Writer Lillian Zhang Staff Writers Fritz Batiller, Samuel Carson, Yessenia Chaiu, Joy Cuerten, Jennifer Danesh, Sandeep Dhillon, Jenny Hong, Julia Horie, Angelina Huang, Cindy La, Melody Lavian, Nicole Lew, Kristine Miller, Shamim Nafea, Katrina Sadowski, Jennifer Wilson, Shannon Wongvibulsin, Danna Zhang Design Chloe Booher, Angelina Huang, Amorette Jeng, Grace Lee, Jessica Lo, Trang TJ Nguyen, Jennifer Shieh (Intern), Ryan Tong, Anh Tran, Elizabeth Wang, Karin Yuen
Cheers to your health,
mission
total wellness ▪ fall 2010
Total Wellness is a division of the Student Welfare Commission that is dedicated to spreading awareness of and sharing knowledge on issues of student health and health care. By providing an understanding of health and lifestyle issues, elucidating health concepts, providing recommendations for physical, mental, and social well-being, and making visible and accessible various health resources, programs, and events occurring at UCLA, Total Wellness seeks to empower students with up-to-date and accurate knowledge on the appropriate management of their health.
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Total Wellness is a free, student-run, biquarterly publication published 7 times a year and is supported by advertisers, the Arthur Ashe Student Health and Wellness Center, the On Campus Housing Council (OCHC), the Student Welfare Commission (SWC), and the Undergraduate Students Association (USAC). Contact 308 Westwood Blvd., Kerckhoff Hall 308 Los Angeles, CA 90024 Phone 310.825.7586, Fax 310.267.4732 swctotalwellness@gmail.com www.swc.ucla.edu Subscription, back issues, and advertising rates available on request Volume 11, Issue 1 © 2010 by Total Wellness Magazine. All rights reserved. Parts of this magazine may be reproduced only with written permission from the editor. Although every precaution has been taken to ensure the accuracy of the published material, Total Wellness cannot be held responsible for the opinions expressed or facts supplied by authors. We do not necessarily endorse products and services advertised. The information in Total Wellness is not intended as medical advice and should not replace the advice of your physician. Always consult a health care provider for clarification.
cover photo: liv friis-larsen/istockphoto; right (clockwise): liv friis-larsen/istockphoto; katarzyna krawiec/istockphoto; tulcarion/istockphoto; joe biafore/istockphoto; left: jessica lo
Granted that none of this stuff was going to be on the midterm, Dr. Barnard’s lengthy talks about pesticides, fragrance chemicals, and the like flew over the heads of a fair share of slumbering Phy Sci students. But for the rest of us who felt like we could afford the enlightenment, we ended up feeling quite grateful that we stayed awake.
fall 2010
contents IN EVERY ISSUE 2 4 5 38 39
Editor’s Note In the News Q&A Food Pick Credits
18 Natural Everyday Cleaners 23 Healthy Habits That Heal Dry Skin 26 Perils of the Home 28 10 Things the Cosmetic Industry Doesn’t Want You to Know 32 The Health Risks of Fragrances 34 DIY: All Natural Skincare
Bruin Resources 36 The Guide: Eco-Friendly School Supplies
37 Fall Quarter Calendar Eat Right 12 Behind Bars: Choosing the Right Energy Bar
14 Making Sense of “All Natural” Foods Get Active 6 Secrets of the Wooden Center Mind Matters 8 Make Headway into Headaches Body in Focus 10 Deodorants & Cancer: Myth or Danger?
total wellness ▪ fall 2010
FEATURES
DEPARTMENTS
ON THE COVER 18 34 23 28 32
Easy Cleaning Do-It-Yourself Skincare Habits to Heal Dry Skin Cosmetic Industry Secrets Health Risks of Fragrances
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in the news
what’s happening in
health?
news - updates - discoveries
// by leigh goodrich | design by elizabeth wang HFCS May Undergo Name Change
High fructose corn syrup (HFCS) has certainly gained a negative, and some say unfair, reputation among consumers. Often linked to diabetes and the obesity epidemic, the processed sweetener is less expensive when compared to simple sugar, but many food companies have stopped using it after consumers raised concerns. Now, the Corn Refiners Association has petitioned the FDA to allow the name “corn sugar” to appear on ingredient labels in the place of high fructose corn syrup. The current name, they argue, is misleading because the fructose content of the syrup is actually no higher than normal sugar. If a name change is indeed granted, the switch could still take years to go into effect.
New Marketing Strategies for Baby Carrots Target Junk Food Lovers
Two high schools in Cincinnati and Syracuse have installed vending machines that sell packs of baby carrots instead of the usual chips, soda, or candy. The new veggie dispensers are part of a national campaign to market carrots like junk food and increase carrot consumption. The new campaign clearly targets younger audiences and the new machines sell the 3-ounce bags for 50 cents.
The makers of POM Wonderful have been profiting from, and contributing to, the hype surrounding the health benefits of pomegranate juice. However, the brand has recently come under fire from the Federal Trade Commission, which filed complaints against the company asserting that the health claims have been unscientific. POM has suggested that their products can help everything from erectile dysfunction and prostate cancer to heart disease and Alzheimer’s disease. Quick to defend their reputation, POM is also on the offensive, filing a lawsuit against Minute Maid on the grounds of falsely advertising their pomegranate-blueberry juice. POM argues that the Minute Maid juice, while much less expensive, capitalizes on the recent popularity of pomegranate juice despite the less than 0.3 percent pomegranate juice in the drink.
In Obesity Battle, Doctors Write Prescriptions for Produce
Physicians in Maine and Massachusetts have started writing prescriptions that give certain patients $1 vouchers to buy fresh fruits and vegetables. The vouchers are part of a new program designed to help low-income and at-risk families incorporate at least one serving of produce into their diets. One study will monitor the effect of the new options on blood pressure, weight, blood sugar, and activity levels. Different programs target different groups, including people with a family history of obesity, low income groups, and pregnant women.
RESEARCH & NEW FINDINGS
AT UCLA
Though most consumers associate the chemical bisphenol A (BPA) with plastics and food packaging, recent research suggests that it may be even more commonplace in paper receipts. A study by the Environmental Working Group found that two-fifths of cash register receipts tested positive for high BPA levels (250 to 1,000 times the level found in BPA-based water bottles). EWG analysis of federal biomonitoring data found that retail workers had 30 percent higher levels of BPA than the average. BPA has raised health concerns due to its endocrine disrupting properties.
Current research from UCLA’s Jonsson Comprehensive Cancer Center suggests yet another reason why stress is harmful – it increased the spread of breast cancer cells in mouse models. The UCLA study, published in Cancer Research, tracked primary tumor cells and the spread of cancer in mice that were both stressed and unstressed. Both groups were injected with breast cancer cells and the primary tumors grew equivalently regardless of the stress. The stressed animals, however, showed an increase in inflammatory response and metastasis, or spreading of the cancerous tissue. Interestingly, betablockers, which decrease the effects of stress hormones, were successful in inhibiting the inflammatory response and preventing the cancer progression. t w
High BPA Levels Found in Sales Receipts
total wellness ▪ fall 2010
Pomegranate Juice Company Facing Legal Battles
numbers
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Percent of American adults who eat vegetables 3 or more times a day
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Stress Exacerbates Spread of Tumors
Ranking of UCLA in the Sierra Club’s list of the greenest universities in the country
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Percent of overweight people who believed they were of normal weight in a survey
DATA FROM: CENTERS FOR DISEASE CONTROL AND PREVENTION (CDC, SEPT 2010), SIERRA CLUB, TRUST FOR AMERICA’S HEALTH & THE ROBERT WOOD JOHNSON FOUNDATION
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top doodle: faye brown/istockphoto; baby carrots: babycarrots.com; bottom: floortje/istockphoto; right: grigory bibikov/istockphoto
JUST IN
Q: A:
Q&A What precautions can students take to prevent food poisoning? Food poisoning is fairly common – the Centers for Disease Control (CDC) reports that 76 million people are affected by food-borne illnesses each year. Here are some simple steps you can take to ensure the safety of your food:
❯❯ Avoid cross-contamination by keeping raw foods and ready-to-eat foods away from each other. Have two different cutting boards and designate one for raw meats, fish and poultry and the other for produce. To prevent meat juices from contaminating other foods, separate meats and produce in the refrigerator and in shopping bags. ❯❯ According to the CDC, 40,000 cases of salmonellosis (an infection caused by Salmonella) are reported every year. The Salmonella bacteria can be passed on from the feces of humans or animals to other humans or animals. To avoid getting sick from Salmonella, always wash your hands after using the restroom and always make sure that meats are fully cooked (that is, without any pink on the inside.)
❯❯ Return perishable foods to the refrigerator within at most two hours
of taking it out, and use a cooler for outing events. According to the USDA, bacteria counts in foods can double in as little as twenty minutes when exposed to warm temperatures.
❯❯ When picking out fruit, pick ones that are not bruised; bacteria thrive in bruised and damaged areas. Also, wash fruits and vegetables thoroughly before eating and dry with a paper towel to decrease the presence of bacteria on the outside. This is particularly important for fruits like melons, which often lie on the ground. When melons are cut, any bacteria on the outside can be transferred to the inside.
❯❯ Thaw meat in the refrigerator, under cold running water, or in the
microwave rather than defrosting meat at room temperature. If meat is thawed at room temperature, the surface of the meat will reach warmer temperatures before the interior, which allows any bacteria on the surface to proliferate. Also, avoid refreezing any perishable food that has already been thawed.
❯❯ Avoid storing foods in the refrigerator for too long. Several pathogens such as Listeria and E.coli can easily grow at refrigerator temperatures. Example storage times according to the USDA are 1 to 2 days for fresh poultry, 3 to 5 days for salads, and 3 to 4 days for leftover pizza.
❯❯ Avoid eating foods with raw egg (like raw cookie dough). Eggs have
been linked to 352 food poisoning outbreaks since 1990, most often due to Salmonella.
❯❯ Be cautious of salsa and guacamole, especially when dining out.
❯❯ Stay updated by frequently visiting the FDA and CDC site for the most
recent news on recalls and other food safety issues. You can also sign up for email updates. t w
got a question? We love curious readers. Send your question over to
swctotalwellness@gmail.com and the answer may appear in a future issue.
// by anna wong | design by elizabeth wang 5
total wellness ▪ fall 2010
According to the CDC, salsa and guacamole are two significant sources of food-borne illnesses since they are made in large batches with fresh ingredients that can easily spoil. To minimize your risk of getting sick, check to see that the dips have been kept chilled.
get active feature
secrets
of the wooden center discover the lesser known uses and facilities of UCLA’s world-class gym
// by grace lee |design by grace lee and karin yuen
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Don’t forget day lockers and towels. Clean towels are free to borrow at the back of the gym. Just exchange your BruinCard for a towel to take with you while you’re working out. If you just came from class and need to drop off your stuff, day lockers are available for just 25 or 50 cents depending on whether you need a small or full-sized locker. Lockers for the entire quarter are also sold, but these are high in demand, sold on a firstcome first-serve basis. To book one of these, you can line up on the designated locker sales day at the beginning of each quarter. Visit the Sales and Cashiering Office for more information.
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Avoid the 4-7PM traffic jam. Right around dinnertime seems to be the most popular time for people to exercise. This is especially true for the Cardio Room. You can always check upstairs for more machines to use (yes, there are more ellipticals upstairs)! Or, if you schedule your workout in the morning or late at night, you can use the machines without the wait.
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Do Ping Pong. As part of Open Recreation, in which UCLA Recreation gyms and facilities are open for public use, ping pong tables are set up in the Event Lobby of the John Wooden Center every Monday, Wednesday and Friday from 7-11PM this fall quarter. (The Event Lobby is that open space right in front of the Sales and Cashiering office). You can borrow all equipment from the front desk.
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Check out equipment from the FITWELL Desk. If you’ve ever seen people at the Wooden use
jump ropes and yoga balls, they didn’t bring those from home. You can borrow small equipment from the FITWELL desk for free, including light weights for strengthening, xertubes for stretching, workout mats and more.
photography by ucla recreation
total wellness ▪ fall 2010
The John Wooden Center, UCLA's premier workout facility, has ten racquetball courts, two squash courts, basketball gymnasiums, dance studios – you name it. It can take a year or two, however, to really get to know the ins and outs of the John Wooden Center. Here are some things you might not have known about our topnotch gym:
Top Left: Whether it be group exercise or taekwondo, UCLA Recreation offers a broad range of classes which usually meet once or twice a week. Top Right: Club Sports, such as UCLA Cycling, are student groups always on the lookout for new teammates. Bottom Left: The Marina Aquatic Center, UCLA’s water-front recreation facility, is located 10 miles from campus at Marina del Rey, offering equipment rentals, instructional classes and trips for a wide range of water sports. Bottom Right: Treadmills and ellipticals are in high demand during peak hours of 4 to 7 PM.
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First Week Freebie. If you’re not sure whether or not to invest in the Group X Fitness Pass ($25 per quarter), you can sample any class during Week 1. Group exercise classes are offered throughout each day every week, and the Fitness Pass offers access to as many classes you wish to attend. If UCLA Recreation’s long list of instructional classes make it difficult to pick and choose, you can try out the first two classes without registering.
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Try the Sauna. Sauna therapy can increase blood circulation, benefiting those with coronary risk factors (such as high blood pressure), according to the Journal of the American College of Cardiology. You can even consider the sauna a spa treatment, and there’s free access in the men’s and women’s locker rooms. Remember to stay hydrated and go in for no more than 20 minutes.
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Ride a Bike. Pedal your way through Westwood, or all the way to Santa Monica. UCLA Recreation has its own Bike Shop at the John Wooden Center, where you can rent a bike for the day, weekend, or the entire week. For $8-12 a day, bike rentals include the bike lock and helmet, so you can just jump on and go. You can go to the Bike Shop for maintenance repairs too.
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Student Thursdays at the MAC. For those without a car or living in the dorms, some Marina Aquatic Center classes provide transportation to UCLA Recreation’s facility at Marina del Rey! You can register for the “Student Thursdays” program and hitch a ride in the Outdoor Adventures vans to the MAC. Student Thursdays classes include sailing, windsurfing and more. Go to www.recreation.ucla.edu/register to sign up. t w
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total wellness ▪ fall 2010
Secret Study Lounge. It’s quiet with nice lighting and few distractions; many people just don’t know about the wonderful study spot that’s actually called the “Games Lounge” at the John Wooden Center. Despite its name, you will usually find it surprisingly quiet and well lit. Go to the second floor, all the way down past the Membership and Information Desk.
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Use the back Circuit Room. If the weight room is a little too sweaty and stuffy, you can always check out the Circuit Room near the back of the Wooden Center in the hallway next to the locker rooms. The Circuit Room has many of the same machines for legs, arms and abs, but usually without the crowd.
mind matters
// by t.j. nguyen |design by t.j. nguyen
make headway into
❯❯ headaches w
ith the emerging popularity of all natural, self-treating remedies for tension headaches, the infamous skirmish between Advil vs. Tylenol as the superior pain reliever is quickly becoming archaic. Presenting a healthy alternative to over-the-counter painkillers, many of which may pose harmful side effects, natural head pain treatments, such as lifestyle changes and mind-body techniques, are making headway into headaches.
Tension Headaches
While the occasional tension headache is generally mild to moderate and can usually be treated without consulting a physician, it is easy to mistake them for more serious cases. In order to accurately assess if you have a tension headache, refer to these general symptoms below, reviewed by the Cleveland Clinic:
total wellness ▪ fall 2010
“Often the headache is the body’s signal that stress is excessive and something has to change. Headache is the way our body communicates with us. For example, the headache tells us that our sitting posture needs to change, or we need to get more sleep or take a break from work, or that the way we look at the situation – our perspective – needs to be re-evaluated.” –– Dr. Lidia Zylowska, MD, UCLA Mindful Awareness Research Center
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Associated Symptoms
Episodic Tension Headache
Chronic Tension Headache
• General muscle aching • Disturbed concentration • Irritability • Mild sensitivity to light and noise • Headache upon awakening; difficulty falling asleep; slight fatigue
• Occurs fewer than 15 days a month • A dull, band-like throbbing of the head or neck muscles • Pain lasts intermittently from 30 minutes to several days • Pain begins gradually, affecting the front, top, or sides of the head
• Occurs more than 15 days a month • Pain is almost always present and may vary in intensity • Affects the top, front, or sides of the head • Pain comes and goes over a long period of time
left: jacob wackerhausen/istockphoto; middle: silvia boratti/istockphoto; right: elena schweitzer/istockphoto
According to the National Institutes of Health, a tension headache is the most common type of headache, characterized by pain or discomfort in the head, scalp, or neck, usually associated with muscle tightness in these areas. Not to be mistaken for migraines or chronic sinus headaches, a tension headache can be temporary or episodic, and normally (but not always) results from either short-term or long-term stressors such as school, work, family, and lifestyle choices. Activities in which the head or neck is held in one position for a long time, such as extensive hours of studying, typing, looking into a microscope, or sleeping with the neck in an unusual position, can trigger such a headache. Long-term causes of tension headaches include, but are not limited to, poor posture, excessive smoking, and inadequate sleep.
Alternatives to Medication Tension headaches may be self-treated in many ways, including the use of over-the-counter painkillers such as ibuprofen and acetaminophen (more commonly known as Advil, Tylenol, etc.). While these medications may be recommended to cure some types of headaches, it is more optimal to avoid them when dealing with mild tension headaches that may appear frequently. The relief provided by such painkillers is only temporary, and frequent use may incur adverse effects, such as further headaches and heart and gastrointestinal complications – risks that should be discussed with your physician if you choose to use over-the-counter painkillers. Additionally, the
1 | CHANGE IN LIFESTYLE
Because tension headaches are often a result of lifestyle choices, an effective way to eliminate recurring tension headaches is to eliminate the habits that cause them. Long term causes of tensions headaches include: • Alcohol and caffeine use • Excessive smoking • Poor posture • Eye strain via reading in the dark • Fatigue • Overexertion • Dental problems, such as teeth grinding and jaw clenching “We know that stress can increase pain from any source in the body. When target muscles begin a pattern of going into spasm, then ongoing stress, lack of sleep, increase in alcohol consumption, smoking, and lack of exercise can solidify that disabling neuromuscular pattern, like a bad habit.” –– Dr. Lonnie Zeltzer, MD, Director of Mattel’s Children’s Hospital’s Pediatric Pain Program
Mayo Foundation for Medical Education and Research (MFMER) warns that over time, painkillers can lose their effectiveness and should not be used more than nine days a month. Additionally, the MFMER advises, “Remember that pain medications aren’t a substitute for recognizing and dealing with the stressors that may be triggering your headaches.” Ultimately, while painkillers may seem to be the obvious go-to for treating your everyday headaches, more natural, healthful alternatives – from lifestyle changes to muscle relaxation techniques – can actually do the job better, with longer lasting effects.
a. Deep breathing: Imagine a spot just below your navel. Breathe into that spot slowly and deeply through the nose for 4 seconds, hold for seven seconds, and exhale through your mouth for eight seconds. Repeat this three times. This prevents you from breathing shallowly, which may lead to hyperventilation. b. Meditation: Find a quiet spot where you can sit or lie. Focus your attention on your breath or a positive thought that will take your mind away from any anxieties you may have. This will help your body and your mind relax, reducing your stress levels.
Smelling or applying essential oils to the skin assists the brain in relaxation and may help alter pain perception. Massaging a few drops of peppermint, eucalyptus, or rosemary oil into the nape of the neck, temples, or forehead can alleviate headache pain related to stress and tension. t w
Physical activity, as simple as taking a walk, will help increase your circulation, allowing more blood to travel to your heart and brain; the brain is then supplied with oxygen and subsequently re-energized. When sitting for long periods of time, such as during latenight study sessions, make sure to stretch frequently during study breaks in order to avoid cramping or tensing up. Dr. Zeltzer advises, “One preventive action that students can take is to set an alarm on your computer so that at regular intervals, perhaps every hour, you will be reminded to stand, stretch your arms above your head, roll your neck in all positions and your shoulders, stand and touch your toes, and take three breaths with very long exhales.”
Poor posture is a very common cause of muscle tension. To avoid strain in the muscles while sitting, hold your shoulders back, make sure your head isn’t slumped over, and orient your thighs parallel to the ground.
5 | MUSCLE RELAXATION
Because muscle aches in the neck are correlated with tension headaches, muscle relaxation techniques such as applying heat pads on the neck to sooth the muscles can be effective. Acupressure, a form of massage therapy that physically relieves tension from headaches, reduces stiffness in the muscles
when to see a
?
doctor
If your headache is severe and other symptoms not listed are present, it is recommended that you consult a health care provider. Dr. Chaim Colen, MD, PhD, a neurosurgeon at the William Beaumont Hospital in Michigan, advises that you see a doctor if your headache starts suddenly, is worsened by physical activity, or if you experience “the worst headache of your life.” Symptoms of other types of headaches that require a physical exam include: • Moderate to severe pain in areas other than the neck muscle (such as the eye, cheekbones, and nose bridge) • Nausea or vomiting, abdominal pain, upset stomach, loss of appetite • Blurred vision, bright flashing dots or lights • Dizziness, fatigue, paleness • Nasal discharge, fever, swelling of ears or face
total wellness ▪ fall 2010
If you are suffering from stressors that may be causing internal pressure, it is important to target the source of stress and try to alleviate it. This can be done through a variety of relaxation techniques, such as deep breathing, meditation, self-hypnosis, psychotherapy, creative expression, acupuncture, and taking time for yourself to do something you enjoy.
6 | AROMATHERAPY
3 | EXERCISE
4 | POSTURE
2 | MIND-BODY TECHNIQUES
of the shoulders, head, and neck, thereby relaxing and increasing blood flow to these areas. A quick and easy massaging technique is pressing the pressure points of the neck just below the base of the skull for a few minutes.
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body in focus
deodorants & cancer: myth or danger? // by nicole lew | design by elizabeth wang Is it time that we switch to all-natural deodorants or is the suggested correlation
between aluminum-based deodorants and risk of cancer nothing more than a rumor? In recent years, there has been increasing debate over the relationship between deodorant use and breast cancer. However, the answer to the debate has not been clear. The National Cancer Institute states that they are “not aware of any conclusive evidence linking the use of underarm antiperspirants or deodorants and the subsequent development of breast cancer.” However, recent research, albeit controversial, has begged to differ.
Another main concern is that many of these products contain parabens. According to the U.S. Food and Drug Administration, parabens are one of the most common preservatives in cosmetic products and are usually found in the form of methylparaben, propylparaben, or butylparaben. A study published in 2004 in the Journal of Applied Toxicology found a high concentration of parabens in human breast tissue. However, the study is inconclusive with regards to the risk of cancer, as it neither proves that parabens actually cause cancer nor does it examine the origin of these parabens. Still, other studies give reason to reject the connection between deodorants and breast cancer. In a 2002 large research study, the Fred Hutchinson Cancer Research Center interviewed 813 women between the ages of 20 and 74 to investigate the link between increased risk of breast cancer and antiperspirant use. The statistical results did not show an increase in breast cancer risk for those who just used antiperspirants, those who just shaved with a razor blade and did not use antiperspirants, or those who applied such products an hour after shaving.
total wellness ▪ fall 2010
Though studies fail to confirm the link between deodorant use and breast cancer, the research literature remains just as ambiguous as to whether or not the link can be altogether rejected. Although proving a negative (that is, that deodorants do not have this effect) through current research methods is certainly a challenge, exercising healthy caution when purchasing conventional aluminum-based deodorants is surely advisable. t w
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left: mocker_bat/istockphoto; right: terressentials.com; burtsbees.com; erbaviva.com; bubbleandbee.com
In 2003, a study published in the European Journal of Cancer Prevention examined the relationship between frequent shaving followed by antiperspirant use, and an early-age onset of breast cancer. The results suggested that this particular hygiene habit was linked to an earlier development of breast cancer, though the researchers did not determine whether it was the deodorant, shaving, or a combination of both that was to blame. The underlying premise for many of these studies is a suspicion of aluminum-based compounds, which are active ingredients in underarm cosmetics. A 2009 article published in the journal Breast Cancer Research suggests that this ingredient may have estrogen-like effects, which is concerning since estrogen is known to have the ability to promote the growth of breast cancer cells. According to the study, the possible correlation is supported by the discovery of “disproportionately high number of female breast cancers originating in the upper outer quadrant of the breast,” the area closest to the underarm. Still, further studies must be performed on aluminum exposure in order to confirm the correlation, and the American Cancer Society emphasizes that no clear link has been made.
Low-hazard deodorants Want to play it safe? Try low-hazard rated deodorants assessed by the Environmental Working Group (EWG), a nonprofit consumer advocacy and protection research agency, and GoodGuide, an online web tool that enables consumers to retrieve evaluations of the health, environmental and social impacts of consumer products: Terressentials Super Protection Deodorant
Ingredients: Certified organic Aloe barbadensis (aloe vera) juice, clay, sodium bicarbonate (baking soda), extracts of wildcrafted Usnea barbata, certified organic Yucca L. (yucca) root and certified organic Salix alba (white willow) EWG rating: 0 (low hazard) GoodGuide health rating: 10 (low hazard) Buy for: $10 per 3 oz. stick
kaseo to Lead & Learn in LA
tutoring & mentoring our inner-city youth
http://kaseo.herobo.com
Burt’s Bees Outdoor Herbal Deodorant
Ingredients: Denatured alcohol, water, Salvia officinalis (sage) extract, Lavandula hybrida (lavendin) oil, Citrus medica limonum (lemon) oil EWG rating: 1 (low hazard) GoodGuide health rating: 10 (low hazard) Buy for: $8 per 4 fl. oz. bottle
Erbaviva’s Organic Deodorant
Ingredients: Organic grain alcohol, organic lemon oil, sandalwood oil, organic patchouli oil, organic tea tree oil EWG rating: 2 (low hazard) GoodGuide health rating: N/A Buy for: $18 per 3.4 fl. oz. bottle
O P T O M E T R Y
ASHE CENTER OPTOMETRY RETAIL CENTER
Your eyeglasses say a lot about you.
Bubble and Bee Organic Odor Bee Gone Truly Herbal 100% Organic Deodorant
total wellness ▪ fall 2010
Ingredients: Organic beeswax, organic cocoa butter, organic sunflower oil, organic lavender essential oil, organic tea tree essential oil, organic spruce essential oil, organic rosemary essential oil EWG rating: 2 (low hazard) GoodGuide health rating: N/A Buy for: $9.95 per 2.5 oz. stick
The Ashe Center is pleased to present our new 2nd floor Optometry Retail Center – designed to complement our existing in house Optometry services. Schedule an appointment for an eye exam today or stop by just to check out the variety of frames – we ’ve got something for everyone.
www.studenthealth.ucla.edu Nationally Accredited by the AAAHC
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eat right
choosing the right energy bar Energy bars are a convenient snack for students in a rush,
total wellness ▪ fall 2010
but wading through the grocery store’s mind-boggling number of options can easily slow you down. It’s important to focus on a few key facts when choosing a healthy energy bar, and all the information can be found right on the wrapper. While many brands are advertised as all-natural and healthy, those claims do not always check out. In terms of basic guidelines, calories should range from 100 to 250, though some bars top out at over 300. Unless you are an athlete needing a serious caloric boost, stick to the bars that won’t set you back nearly as much as a full meal. Look for bars that give a source of complex carbohydrates like whole grains, and not simple sugars like high fructose corn syrup. Most bars have 20 to 40 grams of carbohydrates, and your body breaks down complex carbs more slowly, giving you a longer period of sustained energy. Other aspects to note in the nutritionals of a wrapper are fat – avoid bars with trans fat and try to find a bar without saturated oils like palm kernal and coconut oil. In terms of protein, look for a high quality protein source like whey or soy, as they provide essential amino acids, but don’t worry about finding a bar with the highest protein level – it is not the main source of energy used during exercise. When the body burns fuel during exercise,
it metabolizes carbohydrates in the form of glucose, with fat and protein playing a much smaller role by providing less readily available forms of energy. When choosing an energy bar, you should definitely consider whether you are looking for a snack between classes, in which you are sedentary, or whether you need something in between exercise, during which you are very active. Lower calorie, lower sugar (10-15 grams at most) bars are better for sedentary snacks because you want to avoid spikes in blood sugar that will actually deplete your energy levels soon after. Optimally, these bars would have higher levels of protein and fiber to keep you full longer. Fiber has also been shown to help prevent cardiovascular disease and some types of cancer. If you need a bar before or after exercise, then the fiber and protein are less important than the carbohydrates for metabolic fuel, and a slightly higher sugar content is acceptable. It is also important to note that many energy bars contain ingredients that are derivatives of corn or other foods that are commonly genetically modified organisms (GMOs). Modified crops have raised serious health concerns, so be wary of such ingredients. Of the brands listed on the right, Clif Z, Clif C, and Larabar explicitly use non-GMO ingredients. Kashi and Gnu Bars do not explicitly state their policy regarding GMOs. t w
// by leigh goodrich | design by elizabeth wang 12
left: joe biafore/istockphoto; right (in order): amazon.com; amazon.com; yonaturals.com; readycareco.com; chocolatefly.com
behind bars
❯❯
ENERGY BAR PICKS A guide to some of our top picks for when you’re on the go or just hungry for a snack: Clif C Bars
Nutrition Facts: 130 calories, 25-26 grams carbohydrate, 17-18 grams sugar Pros: These recentlylaunched bars are moist and chewy, with layers of fruit and nuts. Flavors include apple, blueberry, cherry-pomegranate, and raspberry. The ingredients list is simple and 70 percent organic. The apple flavor, for example, is made with dates, almonds, apples, macadamia nuts, apple juice, lemon juice, cinnamon, sea salt and vitamin E. Among 30-ingredient-long competitors, Clif C bars are a refreshing alternative (and tasty, too). Cons: Considering this Clif line was just released a few months ago, it understandably has only four flavors. Besides the limited selection, the only other concern is the high sugar content. The sugar comes from natural sources like dates, fruit, and fruit juice, but it is simple sugar that is less filling than a bar with whole grains. The nuts, on the other hand, provide some healthy protein and omega-3 oils that are more filling and nutritious than the quickly metabolized carbs.
Larabars
Nutrition Facts: 120-140 calories, 20-26 grams carbohydrate, 10-11 grams sugar Pros: Clif Z bars are actually marketed towards kids, with flavors like “Spooky S’mores” and “Honey Graham”. These are baked bars made with whole grains and organic ingredients – tasty and nutritious for any age. They each have around 10 grams of sugar and are sweetened with figs and fruit juice, as well as brown rice syrup and tapioca syrup. An added perk are the dessert-type flavors, making them a healthy treat to satisfy any sweet tooth. Most flavors are low in fat, and provide 3 grams of fiber. A major upside is also the low cost – each is 69 cents at Whole Foods or Trader Joe’s, or in a six-pack for around $5. Cons: Since they’re made for kids, they’re less filling than the originalsize Clif bars, which pack in much more protein, calories, fat and sugar (about 20 grams per bar). Ideally, granola bars should be a snack, not a meal, so for most students this shouldn’t be a problem.
Kashi TLC Chewy Granola Bars
Nutrition Facts: 120-140 calories, 19-24 grams carbohydrate, 5-8 grams sugar Pros: These bars have a granola-like base made from Kashi’s signature whole grain and sesame blend. The flavors include cherry dark chocolate, honey almond flax (which boasts 300 milligrams of omega3s), dark mocha almond, peanut peanut butter, and trail mix. Another good option from Kashi is their new line of TLC fruit and grain bars, which are also naturally sweetened with honey and are full of real dried fruit and nuts. Cons: Whereas many bars are sold individually, the Kashi bars are all sold in six-packs, meaning you can’t mix and match flavors. Of course, this also has an upside with the low price point – boxes of six cost around $4. Some of Kashi’s other lines of snack bars are not as nutritious: their Go Lean line is marketed as meal-replacement bars, which have around 300 calories and 35 grams of sugar.
Gnu Bars
Nutrition Facts: 130-140 calories, 30-32 grams carbohydrate, 7-11 grams sugar Pros: These baked bars are marketed with the label “flavor & fiber” – aptly named for the whopping 12 grams of soluble and insoluble fiber in every bar (48 percent of your daily recommended value). Each of the seven flavors is made with a high fiber blend for the base that includes oats, wheat bran, kamut, flax and millet. The bars are sweetened with fruit juices, apples, plums, and bananas, depending on the flavor. The high fiber content and reasonable size of the bars make them a filling snack. The flavors include banana walnut, chocolate brownie, cinnamon raisin, espresso chip, lemon ginger, orange cranberry, and peanut butter. Cons: Launched fairly recently, the bars are not available at all grocery stores. In Westwood, they are only found at Whole Foods. Fortunately, you can find them online, either off their website (gnufoods.com) or on Amazon (as with most other bars listed on this page). Also, these bars are one of the most expensive - $2 each, though it is a bit less expensive to buy them in bulk online. Regardless, they pack a nutritional punch, so if you’re willing to splurge they are well worth it.
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total wellness ▪ fall 2010
Nutrition Facts: 190-240 calories, 23-32 grams carbohydrate, 18-24 grams sugar Pros: These chewy bars are made with just a short list of natural ingredients. The cashew cookie variety, which tastes sweet, nutty, and actually like a cookie, contains only dates and cashews. The flavor choices, of which there are 18, include creative and varied options that mimic classic desserts like apple pie and key lime pie. Many of the bars also incorporate the equivalent of a full serving of fruit, along with around 5 grams of fiber, making them a good alternative to the real desserts they imitate. Cons: The bars are a tad dense, but the numbers are deceiving because there is no added sugar – just the naturally sweet dates as a base. Some flavors like Coconut Cream Pie contain coconut oil, a saturated fat. Generally, however, the fats are healthy, coming from almonds, cashews, pecans, and peanuts. Because Larabars are soy, dairy, and gluten-free, they provide fewer vitamins and minerals, like calcium, than other bars. However, as long as these bars are not replacements for food groups, this should be no problem. A true downside is the price, which usually hovers around $1.50-1.79.
Clif Z Bars
eat right
making sense of “all natural” foods // by anna wong | design by karin yuen
At the start of 2010, the Center for Science in
the “natural” claim
Although the FDA has sent several warning letters to food companies regarding the term “natural”, there have not been any set rules or formal definitions for the word, except in the cases of meat and poultry. According to the United States Department of Agriculture (USDA), meat and poultry may be labeled “natural” if the product contains no artificial ingredients or added colors and is only minimally processed in such a way that does not alter the raw product. Though this definition does not formally apply to other food products, a 2008 FDA letter to the Corn Refiners Association helps elucidate what the “natural” label may generally mean: “[N]atural means that nothing artificial (including artificial flavors) or synthetic (including all color additives regardless of source) has been included in or has been added to a food that would not normally be expected to be in the food. Additionally, …we do not restrict the use of the term “natural” except on products that contain added color, synthetic substances and flavors.” The FDA, however, currently has no plans to formalize a regulatory definition. It is important to note that “natural” does not mean “organic”. “Natural” products are largely not government-regulated and it often may not be clear why these products can be considered natural. Organic foods, on
vm/istockphoto
total wellness ▪ fall 2010
the Public Interest (CSPI), a consumer advocacy organization, sent a 158-page report called “Food Labeling Chaos” to the Food and Drug Administration (FDA) concerning six common misleading food claims, one of them being the term “natural.” 100% All-Natural. Rich in Natural Ingredients. Naturally and Artificially Flavored. No matter how they phrase it, food companies today continue to slap the word “natural” onto their products. According to Mintel International, a market research firm, “natural” labels were the second most common claim on food products in 2008. Such a ubiquitous claim is attractive to the many consumers who interpret “natural” foods as healthier or more wholesome. But what does “natural” mean in the first place?
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the other hand, must follow the specific guidelines set up by the National Organic Program (NOP) and be certified by the USDA. For instance, organic foods must be grown in organic soil (that is, without fertilizers made with synthetic ingredients or sewage sludge) and without the use of synthetic pesticides and bioengineered genes.
how “natural” claims are deceptive
Since “natural” lacks a legal definition, the claim is loosely used and poorly regulated, which gives food companies leeway in regards to the marketing of their product. In fact, the number of foods labeled as “natural” increased by 10% from 2007 to 2008, according to the CSPI. This flexible marketing can no doubt make it difficult for consumers when it comes to making food choices off of food labels. For example, Snapple fruit juices claim to be “all natural,” but their products contain added citric acid, an ingredient that the FDA has specifically warned food companies not to associate with the term “all natural.” Citric acid is formed through chemical reactions, using the mold Aspergillus niger and sugar. It is a food additive and is also used as a preservative and citrus flavor enhancer for many foods and beverages such as jams and sodas. Another illustrative example is General Mills Nature Valley Sweet & Salty Peanut Granola Bars. The product claims to be “rich with all-natural ingredients,” the wording of which may suggest that it is entirely natural in content. In fact, however, the product contains Blue 1, Red 40, Yellow 5, and Yellow 6, all of which are synthetic food dyes. As such, the product is careful to not actually claim the whole product to be “all natural”, but only that it has plenty of other natural ingredients. This issue parallels that of another popular food claim, “made with whole grains”, which enables products even with only trace amounts of whole grain to use tag words that that may lure health-conscious consumers into buying their product. Still, even if consumers do read labels carefully, it can be difficult to discern what is processed and what is actually taken from nature. Eric Schlosser, author of Fast Food Nation, writes that “distinctions between artificial and natural flavors can be arbitrary and somewhat absurd, based more on how the flavor has been made than on what it actually contains.” For instance, benzaldehyde, used for almond flavoring, can either be extracted from almonds or made from cheaper methods in the lab. Though the two methods for making the flavor differ (one being more natural than the other), the end product is still exactly the same.
Flu Shot Fairs They ’re baaack!!!!
Wednesday, November 3rd 11am to 2pm, Bruin Plaza Friday, November 5th 11am to 2pm, CHS Patio Monday, November 8th 11am to 2pm, School of Law/Shapiro Courtyard Wednesday, November 17th 5pm to 8pm, Covel Commons/Westcoast Room Thursday, November 18th Noon to 3pm, UCLA Anderson School
OPEN & FREE FOR ALL CURRENTLY REGISTERED UCLA STUDENTS
BRING YOUR BRUIN CARD
GET THERE EARLY – FIRST COME, FIRST SERVED
Rather not wait? No problem. Flu vaccine is already available at the Ashe Center schedule an appointment online, by phone, or in person today!
www.studenthealth.ucla.edu
UCLA Yoga Research Program
ingredients to look out for
If you’re shopping for foods with the least amount of processed ingredients, look at the ingredient list carefully before buying into any “natural” claims. Many products that enlist the word “natural” somewhere on the food label can still contain the following processed ingredients:
❯❯ Alkalized cocoa: cocoa powder treated with alkali, a
total wellness ▪ fall 2010
solution used to neutralize the acidity found in nonalkalized cocoa powder. It is used to make cocoa more tasteful and flavorful than its raw, natural state. It is safe to eat, but the processing depletes a substantial amount of phytonutrients in the cocoa. A 2008 study published in the Journal of Agricultural and Food Chemistry showed that cocoa powder lost anywhere between 60.2 to 88.8% of its natural flavanols when treated with alkali, depending on the amount of alkalization. This is an unfortunate loss, especially since a recent 2010 study conducted by the University of California, San Francisco found that cocoa flavanols can decrease blood pressure and improve blood vessel health.
If you have any of these conditions: abdominal pain, irritable bowel syndrome, or rheumatoid arthritis, you may be eligible for one of our yoga studies. This will entitle you to 6 weeks of FREE YOGA classes as well as be contributing to the science of yoga and pain. If interested in learning more, contact: Lonnie Zeltzer, MD lzeltzer@mednet.ucla.edu Director, Pediatric Pain Program UCLA Professor of Pediatrics, Anesthesiology, Psychiatry and Biobehavioral Sciences
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â?Żâ?Ż Autolyzed yeast extract (may also be labeled as “autolyzed yeastâ€?): a flavor enhancer that imitates the flavor of meat. Synthesized when yeast cells are broken down with salt or mild heat, autolyzed yeast extract is a source of monosodium glutamate (MSG). A 2008 study published by the Journal of Autoimmunity showed that MSG is linked to “inflammation, central obesity, and type 2 diabetesâ€? in mice.
tw total wellness
healthy living
â?Żâ?Ż Carrageenan: a food additive synthesized from red seaweed and
commonly used in cosmetics and to thicken dairy products such as ice cream, yogurt, cottage cheese, and soy milk. The safety of carrageenan has been questioned. A 2001 study published in the Environmental Health Perspectives suggested that carrageenan may be linked to gastrointestinal tract cancers and ulcers in animals.
made simple
â?Żâ?Ż High fructose corn syrup (HFCS): made by extracting
cornstarch from corn kernels and then converting the glucose found in the starch into another sugar, fructose. This results in a mixture of glucose and fructose. Since HFCS is cheaper than sugar, can elongate food shelf-life, and is easy to transport, it is often found in many processed foods and drinks. According to a 2004 study published in the American Society for Clinical Nutrition, the increased use of HFCS has paralleled the increased rate of obesity in the United States, likely because it has made it inexpensive for consumers to take in large amounts of calories from sugar. *Note that in September 2010, the Corn Refiners Association, which represents firms that make the syrup, petitioned to the FDA to have “high fructose corn syrup� changed to “corn sugar.� The FDA has six months to make a decision.
â?Żâ?Ż Partially hydrogenated oils: made when oils are
hydrogenated and natural essential fatty acids are destroyed. They are often used as an inexpensive way to increase food shelf-life. According to the American Dietetic Association, the concentration of trans fats in partially hydrogenated oils can be as high as 40%, and merely a 2% increase of daily intake of trans fat can result in a 23% increase in cardiovascular disease risk. Because of the health risks trans fats pose, no more than half a gram of trans fat per serving may be served in California restaurants, according to the National Conference of State Legislatures. It is important to note that the reform does not apply broadly to all foods; it is only a mandate for food services.
â?Żâ?Ż Soy lecithin: is derived after processing soybeans and hydrating
soy oil. It is commonly used as an emulsifier, a way to keep water and fats together in foods like peanut butter. According to the FDA, soy lecithin is considered safe to eat. However, keep in mind that soy lecithin is only a component of soy, so it doesn’t contain soy protein or the naturallyoccurring and beneficial soy isoflavones.
â?Żâ?Ż Xanthan gum: produced by fermenting glucose and then using isopropyl alcohol to cause a precipitation of xanthan gum that is then dried and packaged for use. It is commonly used in salad dressings as a thickening agent but is also found in toothpaste. According to the CSPI, xanthan gum is “poorly tested, though probably safe.â€?
total wellness â–Ş fall 2010
take home message:
A 2002 study by the National Consumers League (NCL) found that 80% of those surveyed believed “natural� labeled foods were “good for them.� Unfortunately, the claim doesn’t always meet expectations. It is also important to note that even if a food product lacks artificial ingredients, it can be stuffed with loads of salt, fats, and sugars. There is such a dynamic gradient to the term “natural,� and unless you make all your foods from home-grown produce, a natural diet in the truest sense can be quite difficult to achieve. Though there are general guidelines for use of the word “natural�, the claim can mean just about anything. When considering a food product labeled “natural,� look at the ingredients list and judge for yourself whether the product actually meets your standards of health. t w
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Pick up a copy!
tea time
Ashe Center Blood & Platelet John Wooden On the Hill Bruin Resource Center ASUCLA stands Kerckhoff Hall SWC Office
enjoy the benefits of nature’s healthful drink
THE CAFFEINE ADDICTION WHAT Â IT Â MEANS Â FOR Â YOUR Â HEALTH
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find us online: www.swc.ucla.edu
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“The first step in natural healing is responsibility. Natural healing is about taking control of your life and being responsible for everything that goes in and out of your body, mind and spirit.”
total wellness ▪ fall 2010
liv friis-larsen/istockphoto
total wellness ❯❯ on the cover
– Richard Schulze N.D., M.H., MEDICAL HERBALIST
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feature
everyday all natural cleaners When it comes to everyday cleaners, few outshine the simple effectiveness of lemon, baking soda, and vinegar. With ingredients that can cut grease, zap germs, and bust grime, these natural allpurpose cleaners can solve your messiest problems, while leaving your home, dorm, or room with a fresh, clean, and best of all all-natural sparkle.
// by lillian zhang | design by elizabeth wang When it comes to chores involving some type of
cleaning, most people just want to find a product that gets the job done. While common store-bought cleaners seem to fit the bill fine, they may introduce toxic chemicals in the process of freshening up your counters. According to the American Association of
total wellness â–Ş fall 2010
Poison Control Centers, 8.2% of toxic exposures reported in 2008 were due to cleaning products, exceeded only by sedatives and analgesics. These cleaning products often contain chemicals that are known to be toxic to both humans and the environment. Listed below are a number of cheap, effective and all-natural alternatives that are safe and environmentally friendly.
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natural, lemon clean Tired of smelling like chemicals after scrubbing grease and grime from your kitchen? Try this tangy citrus fruit that will make your home sparkle and smell good as well! cost: 59 cents
5 ways to use: windows & mirrors
To put that extra shine on your windows and mirrors, whip up a lemon and vinegar based cleaning solution. Mix 1 liter of water with ¼ cup of vinegar and 2 tablespoons of lemon juice and put it in a spray bottle to use just like a store-bought cleaner!
garbage disposal
After filling your garbage disposal with less-than-pleasant odors, it’s no surprise that it can start to stink up your kitchen. Instead of spraying synthetic fragrances to mask the smell, try this all-natural tip: Linda Mason Hunter, a coauthor of Green Clean, suggests cutting a lemon in half and running it through the garbage disposal to leave it looking clean and smelling great.
microwave
To clean food and dirt from the microwave, put half a lemon in a bowl of cold water and cook it for three minutes. This will leave your microwave smelling fresh. Plus, the steam will loosen dirt and food particles crusted on the side, making them easy to wipe off with a damp towel. This can also be done with a bowl of water mixed with vinegar.
mold and mildew
Cleaning a bathroom is everyone’s worst nightmare. To get rid of mold and mildew creeping around the corners of sinks, showers, and bathroom tiles, mix lemon juice with baking soda to create a paste to spread on these black spots. Leave the paste on for two hours and rinse off with water to help ease your bathroom cleaning woes.
laundry and fabric stains
Looking for a quick way to remove stains from clothing or brighten your whites? Add ½ cup of lemon juice to the rinse cycle of a normal-sized load of whites. To remove grass, blood, and other stains from clothing, dab a little salt and lemon juice on the stain, let it soak, rinse off, and wash normally.
Mix ingredients, store in a spray bottle, and use like a store-bought cleaner.
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total wellness ▪ fall 2010
✽
window and mirror cleaner recipe 1 liter water ¼ cup vinegar 2 tbsp lemon juice
disinfecting with vinegar
deodorize the toilet bowl
When it comes to household all-natural cleaners, vinegar is one of the best. The California Coastal Commission recommends vinegar as a cleaning solution as a way to protect our waters from the harmful chemicals found in other cleaners. Its acidic properties make it an effective choice to not only cut grease, but also combat bacteria, mold, and other pesky microorganisms. cost: $1.60 for 1 pint
drains and garbage disposals
5 ways to use: insect & pest control
If insects such as ants are frequent houseguests of yours, try spraying undiluted white vinegar around areas where you find them coming in, such as windowsills and doorways. This should deter the insects from entering. For fruit flies, place a bowl of white vinegar near an area where these little pests like to congregate.
removing labels and price tags
Trying to get a price tag off a gift without leaving the trademark residue? Cover the price tag with a towel soaked in white vinegar and leave it overnight. The next morning, the price tag should be easily removed.
If your toilet is smelling less than pleasant these days, try pouring 3 cups of white distilled vinegar in the toilet bowl and letting it sit for an hour. Flush the toilet and any hard-to-rid smells should be gone! To make your toilet bowl sparkle even more, let the vinegar sit overnight and then scrub with a toilet brush before flushing.
If food particle buildup in your drain and garbage disposal are causing unpleasant smells to fill your kitchen, try pouring ½ cup of baking soda and ½ cup of hot white distilled vinegar in the drain and letting it sit for 5 minutes before running hot water down the drain. Alternatively, try making ice cubes from white vinegar and running them through the garbage disposal while flushing down cold water.
around-the-house cleaning with baking soda Baking soda, or sodium bicarbonate, is a versatile substance that can be used around the kitchen for cooking and cleaning needs. The basic properties of baking soda make it an effective way to neutralize acids, so it is often paired with vinegar for cleaning purposes. cost: $2.30 for 1 pint
refresh used sponges and dishrags
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previous page: brooke fuller/istockphoto; this page: luis albuquerque/istockphoto
total wellness ▪ fall 2010
Before you toss that dirty sponge or dishrag, think about reviving it through the use of vinegar. Place the towel or sponge in just enough water to cover it and add ¼ cup of white distilled vinegar. Soak the rag overnight to disinfect and clean before using it again. This trick can also save you a little extra cash and a trip to the store.
carpets
Instead of simply vacuuming your carpets, try this next time: sprinkle a little bit of baking soda on them and let it sit for 15 minutes before vacuuming. This will leave your carpets looking and smelling fresh and clean.
odor absorbent
Tired of having your kitchen smell like rotting food instead of a deliciously cooked meal? Put a bowl of baking soda in your refrigerator, freezer, or any cupboard to help eliminate any unwanted smells. Also, try sprinkling baking soda in the bottom of your trashcan.
laundry detergent
Instead of reaching for that bottle of detergent when looking for a way to get your whites whiter, your brights brighter, and your clothes smelling fresher, add ½ cup of baking soda to your laundry instead. Adding baking soda to the rinse cycle will also act as a natural softener that is more gentle than the chemicals found in commercial softeners.
stains in tea and coffee mugs
If washing out stains from your tea and coffee mugs is giving you a lot of grief, try filling your mugs with 1 part baking soda and 2 parts water and soaking them overnight. The next day, scrub and rinse your mugs and they should be stain free!
stove burner grates
To effectively clean your stove burner grates, try taking them off and soaking them for 30 minutes in 1 gallon of warm water mixed with ½ cup of baking soda. This will make the grime much easier to rinse off, leaving your stove looking clean and new once more.
3 surprising cleaners you already own Besides lemon juice, vinegar, and baking soda, a number of household products can double as all-natural cleaners. Here are three all natural cleaners already sitting around your house that you probably didn’t even know about! toothpaste
cost: $3.50 a tube
Use for: Karyn Siegel-Maier, author of The Naturally Clean Home, says that toothpaste is an effective stain fighter due to its antibacterial and detergent qualities. Use it to clean your acrylic accessories and chrome sink fixtures to remove scratches and add an extra shine.
salt
cost: 80 cents/1 lb.
total wellness ▪ fall 2010
Use for: Stubborn stains and dried food can be difficult to remove from a pan without using a scouring pad. Unlike a scouring pad, salt doesn’t scratch and ruin your pans. Add some salt to your pan to soak up excess grease and then clean away! Salt can be combined with cooking oil to make an even more effective scrubbing paste.
cooking oils
cost: $3 for 1 pint
Use for: The next time your leather shoes are dirty, try dabbing a bit of vegetable oil on a cloth and rubbing your shoes to remove scuff marks. The cooking oil will not damage your shoes the way washing with water will. t w
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Cassarah Chu Body Image Coordinator Peer Facilitators Cassarah Chu Grace Lee Susan Giang Kristin Schlansky Millie Liao Anne Sutkowi Program Administrator Gia Marson Director of Disordered Eating Programs
encourages a campus free of “fat talk� and the “thin-ideal�, and the strengthening and emergence of positive body image among undergraduate women. The program consists of two, 2-hour highly interactive discussion sessions with 6-13 undergraduate women and two Peer Leaders (trained Student Health Advocates) that will facilitate the discussion. Sessions include
origins, its all encompassing costs, how to challenge “fat talk� and encouraging positive body image.
For general information, visit www.bodyimageprogram.org
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ealth  Education  Co ial  H mm ent itt sid
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healthy habits that
heal dry skin
The end of summer marks many things: fading tan lines, no more sand or chlorine in your hair, and much less aloe to rub on sunburns. But just because the thermometer is finally dropping doesn’t mean that your skin will get a chance to recover. In fact, winter wind can dry out your skin just as much as summer’s searing heat, leaving skin flaky, dull, and itchy. Surprisingly, the answer to this ailment isn’t as simple as slathering on more cream or upgrading to a more expensive line of products. The following tips will provide some insight on changes that
can help, and that will prepare your skin for the upcoming season. In order to understand how daily habits can impact your skin’s ability to retain moisture, you need a general knowledge of your skin’s structure. The outermost layer of your skin, the stratum corneum, is a mixture of mostly dead skin cells and lipids that trap moisture in, as well as keep irritants out of, the lower layers of your skin. For the stratum corneum to function effectively, it needs to hold a certain amount of water.
total wellness ▪ fall 2010
valua vitaly/istockphoto
// by angelina huang | design by angelina huang
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food choices The foods you consume have a surprisingly significant impact on your skin’s health. In general, the best foods that promote supple skin contain antioxidants, a variety of vitamins, or moderate doses of omega-3 fatty acids.
EAT WELL Eat plenty of colorful fruits and vegetables to maximize your intake of healthy anti-aging antioxidants.
❯❯ Pick fruits and veggies in a variety of colors. Vitamin
A, found in tomatoes and carrots, has been shown to stimulate the body’s ability to replace aging skin cells. A 1986 study published in the Journal of the American Academy of Dermatology found that a topical tretinoin treatment, the acid form of vitamin A, was effective in reducing photoaging damage. Vitamin C, found in citrus fruits and dark, leafy vegetables, can help fight off skin inflammation and UV-related skin damage. According to a 2007 study published in the American Journal of Clinical Nutrition, vitamin C-rich diets were linked to the appearance of fewer wrinkles and less agerelated dry skin. Vitamin C works by stimulating the growth of collagen and fighting free radicals. Another important antioxidant, vitamin E, is present in blueberries, peaches, and tropical fruits. According to a 1995 article from the Journal of Molecular Medicine, vitamin E helps your body neutralize the free radicals that break down collagen and cause oxidative stress to the skin.
❯❯ Eat fish. Since your body cannot produce omega-3 fatty acids, it
is essential to include sources of these lipids in your diet. Consuming fish like mackerel, salmon, and sardines provides your body with the necessary amounts of omega-3s. Ann Yelmokas McDermott, PhD, a nutritionist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston says, “These fatty acids are responsible for the health of the cell membrane, which is not only what acts as the barrier to things that are harmful, but also the passageway for nutrients to cross in and out and for waste products to get in and out of the cell.” According to McDermott, because the membrane is what influences the cell’s ability to hold water, having a healthy barrier yields moister, softer skin. Another great reason to add fish to your diet: studies have shown that increasing your consumption of omega-3s can reduce eczema-associated skin inflammation.
❯❯ Swap soda out for tea. Sodas often contain phosphates, which, according to a 2010 study published in Cancer Prevention Research, could contribute to the formation of certain skin cancers if consumed in large quantities. Tea, on the other hand, boasts an impressive amount of antioxidants, which neutralize free radicals and protect cells from oxidative stress. In fact, a 2001 study published in the Archives of Dermatology reported that 54% of people who drank 3 cups of oolong tea a day for six months saw decreased symptoms of eczema.
skincare regimen ❯❯ Shower in lukewarm water. Hot water softens up lipids, making it easier for natural oils in your stratum corneum to be washed away, and allowing the trapped water in your skin to escape. Further, the longer you are under the nozzle, the more likely your skin is to end up even dryer than before you stepped into the stall. For some people, this loss of moisture leads to “winter itch, [which] occurs when the top layer of your skin loses moisture,” says Dr. Mary Stone, associate professor of Dermatology and Pathology at the University of Iowa College of Medicine and staff physician at UI Hospitals and Clinics. To prevent winter itch, and to make sure that your shower does more good for your skin than harm, turn down the temperature and keep it short - no more than 10 minutes.
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luis albuquerque/istockphoto
total wellness ▪ fall 2010
Although it is pretty common knowledge that applying moisturizer helps relieve dry skin, there are also a slew of simple adjustments you can make to your cleaning regimen to make this habit even more effective.
NUTRITION, COMPLEMENTARY & ALTERNATIVE MEDICINE WITH
❯❯ When using a towel, pat gently. When it comes to your skin, anything that could irritate it should be avoided. Buy the least abrasive towel you can find, and then dry off after cleansing by patting the towel across your face instead of rubbing. Scrubbing too hard with a towel causes microscopic tears on the surface of your skin and thus allows irritants and allergens to breach your skin’s first line of defense.
❯❯ After towelling off, apply lotion immediately. Contrary to popular belief, the
purpose of a moisturizer is not to put additional moisture in your skin, but rather to maximize the water retention abilities that your skin already has. According to the American Academy of Dermatology, you should moisturize within 3 minutes of bathing to retain the maximum amount of moisture.
massage
therapy
Steven P. Stone, an expert in massage therapy, acupuncture, and bodywork, will be leading an interactive workshop aimed at teaching basic techniques and principles of massage therapy. Students will be working in pairs to learn what Steven calls the “In-Office Massage” a simple massage that can be performed virtually anywhere. Come and learn why massage feels so nice and how it relaxes the muscles. With final exams and papers approaching, your friends and floormates will love you even more once you pick up some new massage skills. Bring a friend so that both of you can profit.
Wednesday, November 17 7:00 - 9:00 p.m. Rieber Fireside Lounge
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www.studentgroups.ucla.edu/ncam NutritionCAM@gmail.com
Be a Bruin Flu Fighter! Don ’t let the flu knock you out.
Use these simple steps fight the Flu this season:
CREATE YOUR OWN FLU PACK.
Acetaminophen (Tylenol) Paper or electronic thermometer (not mercury) Hand gel Disposable tissues (to cough & sneeze into) Small packs of pre moistened towels (to wipe multi user surfaces)
KNOW CLASS ABSENTEE & MAKE UP POLICIES.
❯❯ Skip alcohol... and caffeine. Both alcohol
❯❯ Exercise regularly. Sweat flushes out
toxins from your skin and helps it combat surface-level irritants. Additionally, exercise increases your blood and oxygen circulation, stimulating the growth of healthy skin cells. t w
Speak to Professor/TA re: completing assignments/missing class Make a friend to get lecture notes
PRACTICE PREVENTION.
Get your Flu shot at the Ashe Center NOW (by appointment) or at one of our upcoming Flu Shot Fairs Wash your hands often Sneeze or cough into your sleeve Cover your nose & mouth w/ a tissue when you cough or sneeze Get plenty of sleep & eat balanced meals
total wellness ▪ fall 2010
and caffeine are diuretics that dehydrate your body and skin, limiting your body’s ability to absorb water-soluble vitamins like vitamin C. These substances sap moisture from the inside out, exacerbating the water loss already incurred by surface-level evaporation. Instead, drink water in place of other forms of hydration to better nourish your skin with the moisture it needs.
ATIVE MED IC RN I TE
❯❯ Get your beauty rest. Skimping on sleep not only places unnecessary stress on your immune system, but also catalyzes a series of unwise choices for the rest of the day. Sleep deprivation may lower self-control, promoting decisions that otherwise wouldn’t have been made, such as skipping workouts and amping up caffeine consumption. These choices tax your immune system and lower your skin’s irritationfighting abilities. The time you spend in bed is also prime time for your body to heal itself. According to Dr. Jamie Zussman, dermatology resident at UCLA, “There is evidence suggesting that collagen production is decreased with sleep deprivation, which can lead to older-looking sallow skin with impaired integrity.” Collagen is a protein abundant in skin that reduces evaporation from the lower layers of the skin, and maximizes water retention.
COMPLE N M E IO IT
RY A L TA N
In fact, daily, unconscious lifestyle choices can sabotage skin. Staying up hours past bedtime to flip through Facebook pictures, sipping a beer with your dinner, or staying sedentary: all of these choices have underlying consequences for your skin.
NU TR
lifestyle choices
The Ashe Center is here for you. Visit our website for more information.
www.studenthealth.ucla.edu Nationally Accredited by the AAAHC
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Dry Cleaning
May contain: Perchloroethylene (PERC), Volatile Organic Compounds (VOCs) Threats: Nerve disorders, Cancer, Liver and kidney damages, Respiratory irritant What to do: Provide fresh air ventilation to rooms that may be exposed to drycleaned goods. Make fewer trips to shops known to violate the regulated PERC limit. Avoid buying clothes that require dry-cleaning.
Air Fresheners, M
May contain: Volatile Organi Threats: Cancer, Respiratory What to do: Always keep fre use. Follow label instructions away unused fragrance cont fresheners made of para-dic
Damp Walls and Crevices
May contain: Mold Threats: Allergy, Asthma, Respiratory irritation What to do: Fix leaking pipes and plumbing issues as soon as possible. Keep indoor humidity between 30%-50% (high humidity promotes mold growth). If mold is found, wear appropriate protection, scrub mold with detergent and water, dry completely, and paint over.
Pillows, Blankets, Bedsheets, Carpet
May contain: Dust mites Threats: Allergy, Asthma What to do: Cover mattresses and pillows with dust proof covers. Wash bed sheets at least once a week with hot water. Vacuum carpet and fabric furniture often.
Tap Water
May contain: Chloroform, Toxic metallic compounds (lead, arsenic, etc.), Microbial contaminants Threats: Dizziness, Headaches, Cancer, Nervous system depression What to do: Learn about the contaminants in tap water by contacting your local water supplier. Boiling water is most effective for killing microbes, but may increase the concentration of organic and metallic compounds. Buy point-of-use devices (filter pitchers, faucet filters, distillers) to remove most particles and metallic contaminants. Consider investing in point-of-entry devices that filter all incoming water in your housing unit.
Unvented Gas Stoves
May contain: Carbon monoxide, Nitrogen oxides Threats: Headaches, Drowsiness, Lung irritation What to do: Open windows and doors whenever possible to allow clean air circulation. Have a trained professional inspect the gas furnaces at the start of every heating season. Ensure that fuelburning appliances are properly used, installed, and maintained according to instructions and caution notices.
May contain: Asbestos Threats: Lung disease (Asbestosis), Lung cancer, Mesothelioma What to do: If asbestos material/product is in good condition, leave it alone (asbestos fibers will not be released unless disturbed). Contact a professional to remove any damaged asbestoscontaining material. This may include sealing the material.
perils of the home
What pollutants are lurking in your home? A look into sources of indoor pollution and ways to detox your abode, according to the U.S. Environmental Protection Agency (EPA) 26
// by yessenia chaiu | design by elizabeth wang
original illustration by yessenia chaiu
total wellness â–Ş fall 2010
Pipes, Vinyl Ceilings, Floor Tiles
Moth Repellent
ic Compounds (VOCs) y irritant, Liver and kidney damages, Nausea esh air circulating when fresheners are in ns carefully to avoid overexposure. Throw tainers as soon as possible. Avoid using air chlorobenzene.
Carpet, Plastic Products, Containers
May contain: Styrene Threats: Liver and kidney damage, Neurotoxin, Endocrine disrupter What to do: Avoid plastic or foam products identified as #6 or PS (located at the bottom of the product). Ventilate all rooms in the house to allow styrene vapor to dissipate readily. Avoid buying and heating up plastic utensils and containers (denoted as #6).
Painted Walls
May contain: Lead Threats: Physical and mental impairment (especially lower IQ levels for children), Convulsions, Coma, Death What to do: Leave lead-based paint undisturbed if it is in good condition and do not sand or burn off leaded paint. Contact a trained professional to test for lead and to remove and repaint affected areas. As children are more vulnerable to lead poisoning, try to keep play areas as dust-free as possible.
Tobacco
May contain: Toxic and carcinogenic particulate and gaseous matter Threats: Lung cancer, Bronchitis, Asthma, Other respiratory diseases What to do: Draw out designated outside smoking areas. Keep children, family and friends far away from smoking sections. Seek professional help from doctors and local organizations to quit smoking.
Fireplace
May contain: Particulate matter and Polycyclic aromatic hydrocarbons (PAHs) Threats: Fatigue, Chest pain, Nausea, Death What to do: Inspect fireplaces annually and repair possible leaks. Open flues when fireplace is in use to receive sufficient supply air. Ventilate house on a regular basis via windows, doors, vents, etc.
Furniture, Foam Insulation, Pressed Wood
May contain: Formaldehyde Threats: Eye, throat, skin, and lung irritation, Nausea, Cancer What to do: Avoid buying uncoated pressed wood. Substitute for formaldehyde-free materials (stainless steel, solid wood, brick, tile). Try buying older furniture (formaldehyde emissions decrease with time). Only purchase pressed wood that complies with the newest regulation.
Cracks and Openings
Unbeknownst to many, indoor pollution in our homes can be as much, if not more, of a health hazard as the pollution commonly associated with the outside air and water here in smoggy LA. In fact, much of indoor pollution actually comes from inherent, household sources: a U.S. Environmental Protection Agency (EPA) study reports that
indoor air levels in homes of many pollutants may be two to five times higher than outdoor levels, regardless of whether the homes are located in rural or highly industrial areas. To optimize health, it is important to take the appropriate preventive steps to avoid the hazardous chemicals found in and released by the structure and furnishings of your home and household products. t w
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total wellness â–Ş fall 2010
May contain: Radon (highly toxic, radioactive gas) Threats: Lung cancer What to do: Seal cracks in the foundation (basic method). Purchase an air-to-air exchanger to allow outdoor air to flow into the basement. If radon is a serious issue in your home, consider soil suction, which directs radon away from the home via pipes.
10 things the doesn’t want you to know
l While lathering up with body wash, you may be not only cleaning dirt from your skin, but also exposing yourself to synthetic chemicals from the product itself. So which is worse – the problem that cosmetics potentially solve (like body odor, greasy hair, dry skin) or the problem they can potentially create?
// by leigh goodrich |design by t.j. nguyen 28
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According to the Campaign
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The FDA does not have the power to test cosmetics for safety or efficacy before they are put on the market. Cosmetic companies are left to regulate themselves, with the only major limitations being the Federal Food, Drug, and Cosmetic Act (FD&C Act) and the Fair Packaging and Labeling Act (FPLA). The FD&C Act of 1938, according to the FDA website, “prohibits the marketing of adulterated or misbranded cosmetics in interstate commerce”. Cosmetics can be considered adulterated or misbranded if they contain poisonous ingredients or packaging, are prepared in unsanitary conditions, or are labeled falsely or inadequately. However, the FDA admits it “does not have the resources or authority under the law for pre-market approval of cosmetic product labeling. It is the manufacturer’s and/or distributor’s responsibility to ensure that products are labeled properly.” Ralph Montano, Information Officer for the California Department of Public Health, confirms that “the Federal Food, Drug and Cosmetics Act does not require pre-market safety testing requirements for cosmetics.”
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The FDA does not have the power to recall products even if there are serious safety concerns. The FDA does inspect some products after they have hit shelves, but the agency itself admits that the inspections are inadequate due to a lack of resources, and that it “has no authority under the FD&C Act to order a recall of a cosmetic.” Even if it does find problems or violations by a company, it can only take legal action through the FD&C Act. Recalls are voluntary decisions by the cosmetics company. For example, the Chicago Tribune reported last May that they found high levels of mercury in several skin-lightening creams, even though the FDA has banned mercury since 1990. According to the article, the infrequency of the FDA testing explains why so many unsafe products slip through the cracks. Despite the ban on this chemical, the FDA still did not have the authority to pull the products from the market.
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The safety of most cosmetics products on the market has not been tested. According to the Campaign for Safe Cosmetics, 89 percent of the ingredients found in cosmetics have never been tested for safety by a publicly accountable institution. Additionally, according to a 2007 article from the New York Times, “beauty manufacturers are required to ensure the safety of their cosmetics before they go on sale, but the federal agency has never defined safety.” So, cosmetics manufacturers have considered their products safe as long as they do not outwardly irritate the skin. Furthermore, companies are allowed to market products that haven’t been tested at all, and still comply with the FD&C Act, as long as they print the phrase “warning – the safety of this product has not been determined” on the packaging.
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According to the FDA, only 8 out of the over 12,000 chemicals used are banned from cosmetics. In comparison, the European Union, through the EU Cosmetics Directive, has banned 1,100 chemicals. The EU laws are based on a precautionary approach, restricting any chemicals that are known or suspected to be linked to cancer, genetic mutations, reproductive harm or birth defects. Also, these chemicals are banned altogether, regardless of concentration, while many cosmetics companies in the U.S. argue that potentially hazardous chemicals are not problematic in small quantities. Of course, this does not account for the interactions between small doses of chemicals from different products and the accumulation of chemicals from repetitive, frequent use of self-care products. According to Montano, “the prudent public health position to take regarding consumer products that contain toxic chemicals is to avoid or reduce exposures.”
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total wellness ▪ fall 2010
for Safe Cosmetics, a nonprofit consumer advocacy group, the average woman uses 12 different cosmetic products every day, while men use an average of six. Other published statistics say the average for teens ranges from 15 to 25 products. It’s important to note that cosmetics are not solely makeup – they include any self-care product ranging from shampoo and hair spray to face wash, lotion and deodorant. If you take the time to read the label on any of these products, you’re likely to find a long list of unpronounceable ingredients masked by colorful and appealing packaging. For most of the cosmetic industry’s history, the health effects of these ingredients have been similarly unobserved. In recent years, scientists, legislators, advocacy groups, and the general public have all come together to raise serious concerns over the safety of these chemicals and the products that contain them. The overarching problem with many of the synthetic chemicals used in cosmetics is that they can interact with our bodies in ways unintended by the manufacturers. Many are linked to cancer, disrupt the endocrine system, interfere with the nervous system, and are toxic at certain levels. Furthermore, due to the lack of extensive research on the long-term effects of most products, there is a gaping hole in the information available to consumers. And while other governments, like the European Union, take a precautionary approach to cosmetics approval, the United States allows the cosmetics industry to simply regulate itself. The good news is that the body of research is quickly growing and consumers are becoming more aware of the issues at stake. To help familiarize yourself with some of the surprising and often worrisome facts about the cosmetics industry, take a look at the following list:
feature
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five 1
six 1
There are often more ingredients in the product than those listed on the label. Although thorough labeling is technically required, there are many caveats that make ingredients lists less than reliable. One major loophole is that companies are not required to list contaminants on the label. For example, the Environmental Working Group found the chemical contaminant 1,4-dioxane in 22 percent of the cosmetic products tested, even though it was not listed in the label of any as an ingredient. 1,4-dioxane is a byproduct of manufacturing common in many shampoos, soaps and bubble bath. It penetrates the skin easily and, according to the Environmental Protection Agency, is a possible human carcinogen. Another example of an unlisted ingredient is formaldehyde. Many consumers are aware that formaldehyde is a carcinogen, strongly linked to leukemia. Although formaldehyde is rarely listed as an ingredient, many products contain formaldehydereleasing preservatives like quaternium-15 that contaminate cosmetics with formaldehyde over time. As if these loopholes are not enough, there is yet another major source of leeway for cosmetics producers – chemicals can be added to fragrances without being listed. Phthalates are chemicals that the Campaign for Safe Cosmetics found in almost 75 percent of tested products, none of which listed them as ingredients. Phthalates have raised serious health concerns as hormone disrupters. They have been linked to infertility and alterations of sex hormone levels, according to a study published in Human Reproduction. The most concerning aspect is the ubiquity of fragrance, which could contain phthalates or any other chemicals, unbeknownst to the consumer, in cosmetic products. (Flip to page 32 to read more about the problems of fragrances.)
total wellness ▪ summer 2010
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The cost of different cosmetics is more complicated than you might think. The cosmetics industry is worth $170 billion worldwide, making money despite fluctuations in economic conditions. Consumers fall victim to the steep markups and marketing ploys executed by companies. According to author Paula Begoun, differences in prices of cosmetics between brands are based on factors like marketing and packaging rather than the actual quality of ingredients. While some brands sell skin cream for over $200, a comparable half-ounce jar of a drugstore brand could sell around $10 (still garnering a hefty profit). Many argue that there is often little difference between the two products besides a high-priced celebrity endorsement or fancy packaging. If you look at the ingredients lists of a higher-end brand of cream sold at department stores and a drugstore option, often times the lists are nearly identical. Differences usually appear towards the end of the list, meaning the ingredients that are present in the smallest amount are those that may distinguish the higher priced brands. Begoun also noted that many consumers expect a higher price to inherently mean higher quality, and therefore opt for pricier products somewhat blindly.
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Even ingredients that aren’t synthetic chemicals can pose health problems. There are compounds found in nature that have raised concerns when used in cosmetics. For example, the surfactant ingredient sodium lauryl sulfate, even when extracted from natural sources like palm oil or coconut oil, can lead to contamination with dioxins that are carcinogenic. Similarly, Japanese honeysuckle extract sounds perfectly natural and safe on a label, but many scientists are concerned by its similarity to parabens. Japanese honeysuckle extract, like synthetic parabens, is used as a preservative in cosmetics and has a very similar structure to parabens, which have been linked to breast cancer and estrogen mimicking. According to Dr. Jenny Kim, associate professor of dermatology at UCLA, many consumers get fooled into buying anything labeled as natural. “The word ‘natural’ sounds really safe, but the fact is that that’s very misleading because even the natural products will have preservatives. Otherwise, they won’t last on the shelves,” she said. “The natural product out there could have the worst preservative and it causes more allergic reaction, and we’ve seen that.” Yet another example of a questionable but natural ingredient is lavender or tea tree oil. A 2007 study published in the New England Journal of Medicine found that boys using products with lavender oil or tea tree oil grew breast tissue, which then diminished after they stopped using the shampoo, hair gel, and body products.
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Even if the ingredients aren’t a problem, the manufacturing of cosmetics could be. Many ingredients, especially plant-derived oils, are collected and used through the process of extraction. This separates the target material, such as the oil content of a nut, from the rest of the plant, like the shell and other parts. This process usually requires a solvent and, depending on what solvent is used, can affect both the cost and safety of the final product. A good example of this is the production of shea butter, a very commonplace moisturizer. To extract the oil content from the shea nut, a cold-pressure method can be used that requires no solvent, but is much more expensive. Typically, the oil is extracted using a hexane solvent that maximizes yield and minimizes cost. This option makes the product much less natural, as hexane chemicals are byproducts of gasoline production.
GoodGuide.com Top Picks
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GoodGuide accounts for a product’s impact on health, society, and the environment. The following numbers are rankings from 1 to 10, with 10 being the best. For detailed ratings, visit their site at GoodGuide.com.
Shampoo:
8.7 ❯❯ Miessence Organic Lemon Myrtle 8.3 ❯❯ Nurture My Body Shampoo 8.2 ❯❯ Dr. Bronner’s Magic Organic Citrus Hair Rinse
ten 1
What you can do:
With all the hype in the media about the dangers of cosmetics, it is easy to feel helpless, even after doing extensive research. The best way to ensure your safety is to increase your awareness of the cosmetics you frequently use. According to Montano, the best way to choose products is to be aware of their ingredients. “Know what you are getting. Read labels. Research chemicals that are potentially harmful,” he said. “Students can get involved by becoming informed consumers. They can educate themselves and their friends by reading the labels of their cosmetics, being aware of hazard alerts and recalls and using information that is available through the California Safe Cosmetics Program Website.” Fortunately, there are many great resources available. ❯ ❯ One of the most reputable and comprehensive resources available is the Environmental Working Group website, www. ewg.org, which has a cosmetics safety database that ranks the safety of products from one to ten, with a ten being the most dangerous. The guide also provides detailed safety information for each of the ingredients in a particular product. Another helpful tool is their shopper’s guide – a pocket-sized handout that summarizes key ingredients to avoid when buying cosmetics.
❯ ❯
Another resource is GoodGuide.com, which rates cosmetics, as well as food, cars, and toys, for safety. GoodGuide rates cosmetics from one to ten, but with opposite rankings from the EWG, meaning a ten is the most safe. The site also provides a list of ingredients of concern and controversial ingredients. GoodGuide also accounts for the social and environmental footprint that companies make, including factors such as energy efficiency or fair trade labor policies. ❯ ❯ Additionally, to find a specific list of ingredients to avoid, the site teensturninggreen. org provides a “Dirty Thirty” list of chemicals that may be linked to cancer. The list was made based on both scientific research and survey results of teenagers to determine the most widely and frequently used products. ❯ For more information about the cosmetics ❯ industry, cosmetics laws, the FDA, and how to get involved, the site for the Campaign for Safe Cosmetics is a great resource (safecosmetics. org). There is also a link on this site to search the Compact for Safe Cosmetics, an agreement that many companies have signed. This pledge affirms that all the brands listed have met or exceeded the European Union regulations or will substitute harmful chemicals within three years.
Soap:
8.9 ❯❯ Dr. Bronner’s 18-in-1 Hemp Pure Castile Liquid Soap 8.8 ❯❯ Tom’s of Maine Deodorant Body Bar 8.7 ❯❯ Miessence Cleansing Bar
Toothpaste:
8.7 ❯❯ Miessence Anise Toothpaste 8.1 ❯❯ Tom’s of Maine Fluoride Toothpaste 7.9 ❯❯ Lavera Basis Toothpaste
Moisturizer treatment:
8.6 ❯❯ Derma E Skinbiotics Treatment Oil 8.5 ❯❯ Gourmet Body Treats Chocolate Facial Mask 8.5 ❯❯ Burt’s Bees Repair Serum
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total wellness ▪ fall 2010
earlier page: hande sengun/Istockphoto; eyeliners: ufuk zivana/Istockphoto; very left: the power of forever photography/istockphoto; smoke: prill mediendesign & fotografie/istockphoto; girl: iconogenic/istockphoto; right page: mascara: olga ryabtsova/Istockphoto; lipstick: sandra gligorijevic/Istockphoto; stain: evrensel baris berkant/Istockphoto
New legislation has recently been proposed to reform the broken system of cosmetics regulation. In July, the Safe Cosmetics Act of 2010 was introduced in the House of Representatives. This legislation, if passed, would increase funding to the FDA to monitor cosmetics companies more thoroughly, require full ingredient labeling including fragrance and salon products, phase out harmful ingredients, and more. The bill has been referred to the House Education and Labor Committee, though the unfortunate truth is that most bills never make it out of committee. Luckily, the state of California is leading the way with its own Safe Cosmetics Act, which already passed. It requires cosmetics companies to release any ingredients used in any of their products that are on state or federal lists of chemicals linked to cancer or birth defects. In terms of the progress made, the state government has created a list of 790 chemicals that manufacturers must report and they are currently collecting ingredient information. The goal is to create a database with all the information that will be easily accessible to consumers. t w
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the health risks of fragrances // BY MORGAN KENDALL | DESIGN BY KARIN YUEN If you take a look at the packaging of your shampoo or deodorant, in the middle of a long list of foreign-sounding chemicals, there often lies a familiar word: fragrance. Though this word may seem harmless, it is actually deceiving in its simplicity. In order to create a certain, signature aroma, fragrances are actually often comprised of a permutation of dozens, if not hundreds, of chemicals, many of which have not even been tested for safety. As a result, the danger not only lies in not knowing exactly what chemicals are present, but also in whether or not these untested chemicals may create long-term health risks. Fragrances are unregulated, meaning that none of the potentially hundreds of chemicals involved have to be listed as ingredients on the packaging. This means manufacturers don’t have to list controversial chemicals implicated in allergies and chemical sensitization, hormone disruption, neurotoxicity, and even cancer. In fact, the tendency of commonly used compounds in perfumes and fragrances, such as limonene, to initiate allergic sensitization is well publicized in medical and toxicological literature. The Environmental Working Group (EWG) therefore classifies fragrance as one of the top five ingredients likely to cause allergic reactions.
total wellness ▪ fall 2010
According to Richard H. Conrad, PhD, biochemist and environmental consultant, “Fragrance chemicals are designed to be extremely invasive and persistent. They volatize into the air and reabsorb onto nearby items. Even second and third-hand exposure to chemical fragrances can be disabling to people who are sensitive to the chemicals.” Dr. Conrad advocates for long-term safety testing of many of the chemicals used daily in personal care products, especially those that include fragrances. In a petition to the FDA, representing the Environmental Health Network of California, Dr. Conrad writes, “It is outrageous to not be carefully testing the effects of repeatedly dosing the body with a solution containing hundreds of organic solvents of unknown long-term effects – particularly in these times of increasing cancer rates.” According to Dr. Conrad, “Perfumes (especially the modern designer perfumes) should be considered dangerous until proven safe.”
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michal saganowski/istockphoto; product images from previous page, top to bottom: goodguide.com; naturalhealthorganics.com.au; atlsalonandspa.com; organicsaustraliaonline.com.au/; buzzillions.com; health-and-beauty.become.com; crystalwood.com.au; amazon.com; oralhygiene.guidestobuy.com; goodguide.com; epinions.com; burtsbees.com
Stop and smell the roses — or the bread baking in the oven, or your morning cup of coffee. Not surprisingly, smells can invigorate and excite us as much as they can calm and comfort. But when it comes to artificial fragrances, which are responsible for the scents of hundreds of household and personal products, from shampoo and perfume to dishwashing detergents and air fresheners, these familiar smells might actually pose significant long-term threats to health.
the guide ❯❯ ingredients of concern phthalates
Phthalates are a group of plasticizing chemicals used in fragrances to make smells persist longer. Research has shown that phthalates can disrupt levels of sex hormones and therefore affect development. Laboratory tests suggest that exposure to phthalates caused birth defects and damage to reproductive systems in animal test subjects. Phthalates have also been linked to damage of the immune system and neural tissues.
musks
Musks are ingredients used to fix a fragrance and make the odor last longer. While musks were originally derived from animals, the musks used in personal care products today are synthesized in laboratories. There are two main types of artificial musks: polycylic musks and nitromusks. Studies have shown that these musks can potentially disrupt hormone receptors, including estrogen and androgen receptors. They have also been linked to skin sensitization. These musks can accumulate in the human body, to the extent that researchers have detected them in some samples of blood, adipose (fat) tissue, and breast milk.
methylene chloride
Methylene chloride is a chemical solvent found in certain fragrances and paint strippers. It can affect the central nervous system by causing headaches, nausea, and even memory loss. Methylene chloride is also classified as a possible carcinogen, based on studies of its effects on animal test subjects. In fact, the U.S. Department of Health and Human Services has determined that methylene chloride “may be reasonably anticipated to be a human carcinogen based on adequate evidence in experimental animals.” The FDA actually banned the use of methylene chloride in cosmetics products in 1988. However, because chemicals involved in fragrances are not regulated, enforcement of this ban has proven to be difficult.
benzyl alcohol
Benzyl alcohol is an aromatic alcohol that is used in fragrances. While the Cosmetic Ingredient Review board has approved of the use of benzyl alcohol in cosmetics products, they specify that there is “insufficient data” to support the safety of its use in cosmetic products that are primarily inhaled, such as fragrances. It is also known to cause skin irritation and allergies. Additionally, the use of benzyl alcohol as a preservative was linked to the death of 16 pre-term newborns in 1982, leading the FDA to recommend that it not be used as part of medications for neonates.
Acetone is a chemical that is used as a solvent in nail polish removers and fragrances. The vapors of acetone can cause irritation to the throat and respiratory system. Other effects that have been documented include depression of the central nervous system leading to dizziness, headaches, nausea, and even unconsciousness. The Collaborative on Health and the Environment (CHE) Toxicant and Disease Database notes that there is good evidence suggesting cardiovascular toxicity in the form of arrhythmias (abnormal heart rhythms).
Related Study: In a 2010 study published in the International Journal of Hygiene and Environmental Health, researchers reported higher blood concentrations of synthetic musks in women over 50 than in younger women. The researchers reason that this may be due to the increased use of skin care products seen with aging, as older persons more frequently report having dry skin.
Related Study: A 1988 two-year inhalation study published in Fundamental and Applied Toxicology was conducted to determine the chronic toxicity of methylene chloride in rats. Findings included lesions to the liver as well as an increased incidence of mammary tumors after chronic exposure.
Related Study: A 1989 two-year study conducted by the National Toxicology Program found that benzyl alcohol had neurotoxic effects causing lethargy, respiratory difficulty, staggering, and lack of motor control in rats used as test subjects. Effects of high doses also included a reduction in relative body weight gain and tissue lesions.
Related Study: A series of studies published from 1979 to 1981 in Toxicology and Applied Pharmacology and Pharmacology Biochemistry and Behavior researched the effects of acute acetone exposure. They found that acetone can depress the central nervous system, lessening the escape response of rats and increasing lack of coordination in baboons. t w
what to do: ❯❯ Use products that are fragrance-free. However, don’t just trust a label that claims that a product is “unscented” or “all natural”— actually look at the list of ingredients and check to see if they list the word “fragrance”. You can also research products at the EWG’s Skin Deep database, which lists the respective hazard ratings of the chemicals found in products ranging from deodorants to eye shadows. Check it out at www. cosmeticsdatabase.com. ❯❯ If you must use a scented product, choose products that are scented with essential oils – aromatic oils that exist naturally in and are extracted from certain plants and flowers. Popular scents included in scented products such as soaps and shampoos are lavender, geranium, rosemary, and citrus. The effects of these aromas range from energizing and invigorating to calming and soothing. You can use these oils in various ways, like adding a few drops to water and misting throughout a room as an air freshener or even diluting a few drops into a carrier oil, such as olive oil, and massaging the mixture onto your skin. ❯❯ It is important to note, however, that essential oils themselves are not completely innocuous, as oils such as rose geranium oil and lavender oil may irritate the skin. Before topically applying anything with an essential oil, be sure to test a small amount of the product on a patch of skin and check for reactions.
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total wellness ▪ fall 2010
acetone
Related Study: In a 2008 study conducted by the EWG, phthalates were present in almost three-quarters of 72 brand-name products that were tested. Since phthalates were not listed as ingredients in many of these products, these phthalates were probably hidden under the general label of fragrance.
DIY: all natural skincare
Looking for truly all natural alternatives to store-bought skincare products? A guide to taking care of your skin with easy, do-it-yourself cleansers and lotions made right from your own kitchen (or backyard)!
// by karin yuen | design by karin yuen 34
left page: tulcarion/istockphoto; right page clockwise from top left: nemchinowa/istockphoto; joe biafore/istockphoto; evgenyb/istockphoto; kasiam/istockphoto
total wellness â–Ş fall 2010
feature
clean gently
exfoliate periodically
While conventional bar soap may seem to do the job fine, it may be too harsh for the face, especially when it comes to dry skin. Dr. Jenny Kim, a dermatologist and associate professor of clinical medicine at UCLA, suggests using a gentle morning cleanser instead of soap. Start your cleaning routine by first loosening dirt and opening pores with a couple splashes of warm water to the face. Apply about a dime-sized amount of cleanser, rub with circular motions, and then wash off with cold water.
About two to three times a week, start your cleaning regimen with an exfoliator, such as a scrub. Regular exfoliation will keep your skin looking fresh and clean by removing dead surface skin cells. You may want to avoid exfoliating near acne or other sensitive areas, however, as abrasive action may exacerbate certain skin conditions. In addition, although it may be tempting to try to rub imperfections away, do not exfoliate too vigorously, as this may lead to more blemishes, not fewer.
Green Tea Cleanser: • 1 green tea bag • 2 tbsp oatmeal • 1 tbsp plain or greek yogurt • 1 drop of lavender oil (optional)
Sweet and Sour Scrub: • 2 tbsp sugar • 1 tbsp extra virgin olive oil • half a lemon • tea tree oil (optional)
Boil tea and let it cool, then add oatmeal and yogurt and let the mixture stand for 5 to 10 minutes. Mix well, and then apply the mixture to the face. This cleanser works best on warm, moist skin, and would be good to use in the shower.
Mix the sugar and olive oil well in a bowl. Squeeze the juice of half a lemon and add a few drops of tea tree oil, then apply generously to the face.
Unlike most face wash products, this cleanser doesn’t foam, but that doesn’t mean it doesn’t clean. Without the harsh surfactant compounds found in most foaming products (which can often leave the skin feeling dry and itchy by stripping it of its natural oils), this homemade concoction capitalizes on the natural ability of oatmeal to absorb dirt, impurities, and excess oil from the face.
While many associate oil with a lack of cleanliness, Dr. Kim emphasizes that acne isn’t necessarily caused by being dirty. In fact, trying to clear away oil by scrubbing your face too often or too hard actually “causes more damage,” she explains, “because there are oils on our skin that are really good for us. So you don’t want to strip that.” The lemon can act as an antiseptic and astringent, while the olive oil has known anti-inflammatory and antioxidant properties that are great for dry skin. Lastly, tea tree oil may be useful for acne due to its antimicrobial properties.
treat yourself to a facial
moisturize daily
Facials are a great way to rejuvenate your skin, and you can pamper yourself without spending big bucks at a day spa. Not only are facials relaxing, but they also keep your skin feeling healthy. They help remove dead surface skin cells, and can calm the skin after an exfoliation treatment. It is important to note that exfoliating scrubs and facial masks shouldn’t be used every day – two to three times a week is more than enough to reap the benefits of these treatments.
At the end of your cleaning regimen, lotion up to lock in moisture and seal the skin from pathogens that may enter your pores after you have opened them in the shower or through a scrub or facial. When shopping for moisturizers, be sure to read labels to check for questionable ingredients, such as parabens (a class of preservatives that may disrupt hormones) and fragrance (page 32). Better yet, you can simply make your moisturizer at home. This enables you to avoid chemicals that you don’t want to use, as well as create a cream that fits your needs.
Basic Facial Mask: • 2 egg whites • 2 tbsp plain or greek yogurt • 1 tbsp honey • soy or oatmeal extract Mix all ingredients well in a bowl and apply to clean skin. Leave on your face for 10 -15 minutes, then wash off with warm water.
Mix the ingredients thoroughly. You may wish to add a couple teaspoons of filtered water to achieve your desired consistency (but no more than a few teaspoons at most). If you want a scented variation, experiment with essential oils such as lavendar or ylang ylang (For tips on buying safe and therapeutic grade essential oils, see page 28 in the Summer 2010 “Tea Time” edition.) Spoon your final product into a container with an air and moisture-resistant seal, and store in the refrigerator for no more than three months. t w
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total wellness ▪ fall 2010
This basic facial contains egg whites, which help tighten and narrow pores. This facial also enlists soy, which has been proven to be effective in reducing UV-induced photoaging. Interestingly, a 2005 study in the journal Photochemistry and Photobiology found that subjects who were treated with a soy extract witnessed an increase in collagen synthesis, which is important for skin health. Lastly, honey, which has been used for over 2,000 years by many different cultures for various skin conditions, acts as a gentle moisturizer with antiseptic and antioxidant properties.
Soy Lotion: • 4 oz. natural & unscented soy lotion base • 1 oz. shea butter (or vegetable oil of choice) • 1 vitamin E tablet • essential oils (optional)
bruin resources
the guide ❯❯ eco-friendly school supplies
Biodegradable Pencil
Elephant Dung Stationary
Water Bottle Pen
What it is: Paper Mate Biodegradable Mechanical Pencil
What it is: Mr. Ellie Pooh Elephant Dung Paper Letter Set
What it is: Pilot BeGreen B2P Rollerball Pen
Why it is eco-friendly: With a corn-based exterior, a large part of this pencil is biodegradable in both soil and home compost. An illustrated diagram on the back of the packaging even explains which components should be composted and which should not be.
Why it is eco-friendly: This stationary is created using 100% recycled material, 75% of that being elephant dung! Mr. Ellie Pooh creates these products with the mission of bringing attention to the human/ elephant conflict and stimulating the local economy of Sri Lanka.
Why it is eco-friendly: This is the world’s first recycled pen made from a plastic bottle. This pen, made from 89% post-consumer recycled bottles, gives new purpose to recycled bottles that typically comprise almost half of all recyclable waste.
Where to buy it: UCLA store, $2.72
Where to buy it: UCLA store, $9.99
Where to buy it: UCLA store, $2.29
Drink Pouch Pencil Case
Seat Belt Book Bag
Banana Paper Notebook
What it is: TerraCycle Drink Pouch Pencil Case
What it is: Maggie Bags Recycled Seatbelt Messenger Bag
What it is: Banana Paper Recycled 2-Subject College Rule Notebook
Why it is eco-friendly: This pencil case gives a second life to juice pouches, which otherwise would have become waste in a landfill. TerraCycle has also launched a program in which consumers can turn in trash to earn cash for schools and non-profits.
Why it is eco-friendly: This book bag is webbed completely from recycled seatbelts, sparing them from landfills. Not only does this bag reuse an otherwise tossed material – it also conserves the energy and resources that would have been needed to create brand new material!
Why it is eco-friendly: This notebook is 100% tree-free, created completely from post-consumer waste paper, banana leaf fibers, and water-based inks. The Banana Paper Company aims to minimize waste by converting agricultural byproducts into paper products.
Where to buy it: dwellsmart.com, $2.59
Where to buy it: www.maggiebags.net, $87
Where to buy it: thebananapapercompany.com, $4.75
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What is postconsumer waste? Post-consumer waste is material that has been used in a product and that is then discarded by the consumer. It typically consists of products which we place in recycling bins and includes packaging, used papers, and empty bottles.
Recycling: Then and Now Currently, the United States recycles more than one third of its municipal waste; however, this was not always the case. In 1973, not a single curbside recycling program was in action in the United States, but today there are over 8,000 recycling programs, serving to lower waste in landfills and promote reusable products. Currently, about 81 million tons a year of used material is recycled which is equivalent to the amount of trash that the country produced in the 1960s! t w
top row left to right: trendygadget.com; buygreen.com; priceinspector.com; bottom row: dwellsmart.com; nordstrom.com; theultimategreenstore.com
total wellness ▪ fall 2010
With the beginning of the school year, we must all inevitably scramble to buy one necessity: school supplies. This year, instead of reaching for the traditional pens, notebooks, and school bags, you can buy everything you need for classes while helping the environment. A look into six creatively ecofriendly school supplies (some of which can be purchased here at UCLA), created or powered from a variety of reusable substances ranging from bananas to one of the most natural products on earth: feces! by nicole lew | design by karin yuen and elizabeth wang
bruin resources
calendar
UCLA fall quarter 2010
SUN MON TUE WED THU 10/25
week 5
10/24
PAC 10 CHALLENGE
week 6 week 7
10/26
PAC 10 CHALLENGE
Mindful Meditation 12:30-1pm Ronald Reagan Hospital, #1109
10/31
11/1
Mindful Meditation 12:30-1pm Ronald Reagan Hospital, #1109
11/7
11/8
Dribble for the Cure 8:30am Pauley Pavilion Heartsaver CPR 9am-12pm Ackerman 3517
Flu Shot Fair 11-2pm Law School Mindful Meditation 12:30-1pm Ronald Reagan Hospital, #1109
week 8
11/14
11/15
11/2
PAC 10 CHALLENGE
Stress Busters 2-3pm Campbell 1224 Bastyr Workshop 5-6pm, Royce 160 Yoga Under the Stars 6-7pm, Sunset Rec Upper Picnic Area 11/3
10/28
PAC 10 CHALLENGE
11/9
First Generation College Students 7pm, Covel 203 Academic Stress 7pm, Covel 203
11/16
11/10
11/4
Mindful Meditation 12:30-1pm Billy Wilder Theater, Hammer Museum
11/18
Flu Shot Fair 5-8pm Covel Commons Mindful Awareness 12-1pm, SAC 105D Massage Therapy 7-9pm, Rieber Fireside Lounge 11/23
World AIDS Day 12-2pm, Bruin Plaza AIDS Health Mindful Meditation Symposium 12:30-1pm 7-9:30pm, Covel Ronald Reagan Procrastination Hospital, #1109 5:30pm, Covel 203 Academic Stress 7pm, Covel 203
PAC 10 CHALLENGE
Active Minds Jeopardy 11-4pm, Bruin Plaza Mindful Meditation 12:30-1pm Billy Wilder Theater, Hammer Museum
11/11
Break the Habit 3-4pm, Ashe Center 4th Floor Happiness 2-3pm, Campbell 1224 Ask the FItness Trainer 2-4pm, FITWELL 11/17
FRI 10/29
Flu Shot Fair 12-3pm Anderson School Mindful Meditation 12:30-1pm Billy Wilder Theater, Hammer Museum Time Management 5:30pm, Covel 203
SAT 10/30
PAC 10 CHALLENGE
Heartsaver CPR/AED 9am-12pm Ackerman 3517
11/5 Flu Shot Fair 11-2pm CHS Patio Heartsaver CPR 6-9pm Ackerman 2nd Floor Lounge 11/12
11/6
Heartsaver CPR/AED 9am-12pm Ackerman 3517
11/13
Heartsaver CPR 6-9pm Ackerman 2nd Floor Lounge
11/19
Heartsaver CPR 6-9pm Ackerman 2nd Floor Lounge
11/20
Heartsaver First Aid 9am-12pm Ackerman 3517
Student Welfare Commission www.swc.ucla.edu Arthur Ashe Center www.studenthealth.ucla.edu CPR & First Aid www.studentgroups.ucla.edu/uclacpr/spring09 Academics in the Commons (AITC) MyUCLA Workshops Nutrition, Complementary & Alternative Medicine http://ncam.wordpress.com Counseling & Psychological Services (CAPS) www.counseling.ucla.edu UCLA Recreation, FITWELL www.recreation.ucla.edu Mindful Awareness Research Center http://marc.ucla.edu UCLA Athletics www.dribbleforthecure.com
total wellness â–Ş fall 2010
Heartsaver CPR 9am-12pm Ackerman 3517
11/22
10/27
Flu Shot Fair Mindful Meditation 11-2pm, Bruin Plaza 12:30-1pm Rehash the Ashe Billy Wilder Theater, Time Management 11-2pm, Bruin Plaza Hammer Museum 5:30pm Homeopathy Academic Covel 203 5-6pm, Kerck133 Self-Esteem Procrastination 7pm, Covel 203 7pm, Covel 203
Mindful Meditation 12:30-1pm Ronald Reagan Hospital, #1109
11/21
week 9
PAC 10 CHALLENGE
Register for the 2010 Pac-10 Best of the West Fitness Challenge and log your minutes in the week-long Fitness Challenge to win prizes and have UCLA lead the Pac-10! Check out www.recreation.ucla.edu/ pac10challenge.
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food pick
kale
“Students should eat a variety of fruits and vegetables because they all contain different kinds of phytochemicals. These phytochemicals act as a natural defense system for their host plants and by eating them, they provide similar protection for us as well. Part of their nature is to block and suppress cancer-causing agents, and they also help in protecting us from cardiovascular disease.” –– Alona Zerlin, MS, RD, Center for Human Nutrition
// by anna wong | design by elizabeth wang Kale is a vegetable superstar that most people don’t know about. It’s a dark green leafy vegetable that sits in the same family as cabbage, and it has a tendency to make it to the top of the list when it comes to nutrient-rich vegetables. So what else is there to know about this nutritional powerhouse? Here are some facts:
SOURCE: FOODNETWORK.COM AND VEGETARIAN TIMES MAGAZINE
total wellness ▪ fall 2010
v 40% of your daily value of vitamin C, which is vital for your immune system and connective tissues
Heat olive oil in a large saucepan over medium-high heat. Add the garlic and cook until soft, but not colored. Raise heat to high, add the stock and kale and toss to combine. Cover and cook for 5 minutes. Remove cover and continue to cook, stirring until all the liquid has evaporated. Season with salt and pepper to taste and add vinegar.
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v 65% of your daily value of vitamin A, important for your eye health and production of white blood cells
v Kale is a good source of lutein and zeaxanthin (with ten times the amount of broccoli), which help to prevent macular degeneration in your eyes
v The peak season for kale is winter so while other fruits and vegetables may be scarce, kale is well in stock
v Like others in the cabbage family, kale also contains cancer-fighting phytochemicals called indoles t w
suzannah skelton/istockphoto; right: elena volkova/istockphoto
sautéed kale 1 1/2 pounds young kale, stems and leaves coarsely chopped 3 tablespoons olive oil 2 cloves garlic, finely sliced 1/2 cup vegetable stock or water Salt and pepper 2 tablespoons red wine vinegar
Soak wheat berries in water; leave overnight. After heating oil in saucepan over medium heat, add mushrooms and season with salt. Sauté until brown. Add garlic and continue to sauté. Simmer in vinegar until liquid is almost evaporated, all while stirring. Drain wheat berries and add to pan mixture 4 cups vegetable broth and 1 cup water. Bring to boil, then reduce heat to medium-low. Allow it to simmer for 20 minutes. Add kale and cook until tender. Add salt and pepper to taste.
v Chewed kale forms sulforaphane, a compound that signals the liver to fight off DNA damaging chemicals in the body. According to a study in the Journal of Nutrition, sulforaphane has also been shown to fight breast cancer cells
from the cookbook
garlic and kale soup 1/4 cup wheat berries 2 tablespoons olive oil 3 oz. shiitake mushrooms, sliced 1/4 cup rice vinegar 4 cups vegetable broth 8-10 cloves of garlic, diced 1 bunch kale, stemmed and chopped 1 cup water Salt and pepper
2/3 cup of kale (only 25 calories) provides: v 580% of your daily value of vitamin K, which helps with blood clotting and maintaining healthy bones
credits
We would like to acknowledge the following people for their contributions to this edition. We would also like to make special mention of the following UCLA physicians, professors and faculty members who donated their time and expertise to ensuring the accuracy of content published in the following articles:
credits
q&a
Susan Bowerman, MS, RD, CSSD, Assistant Director at the UCLA Center for Human Nutrition Rena Orenstein, MPH, Assistant Director of Student Health Education at the UCLA Bruin Resource Center Alona Zerlin, MS, RD, Research Dietitian, UCLA Department of Medicine, UCLA Center for Human Nutrition •
•
secrets of the wooden center William Aberbuch, Marketing Services Manager for UCLA Recreation Paul McCarthy, Instructional Program Coordinator for UCLA Recreation •
make headway into headaches
Ping Ho, MA, MPH, Director of UCLArts and Healing Dr. Raffi Tachdjian, MD, MPH, Assistant Clinical Professor of Medicine and Pediatrics in the Division of Allergy, Immunology and Rheumatology at the UCLA School of Medicine Dr. Lonnie Zeltzer, MD, Director of Mattel’s Children’s Hospital’s Pediatric Pain Program Dr. Lidia Zylowska, MD, UCLA Mindful Awareness Research Center •
•
•
behind bars: choosing the right energy bar
Dr. Allan Pantuck, MD, MS, FACS, Associate Professor of Urology, Director of Translational Research at the UCLA Kidney Cancer Program Alona Zerlin, MS, RD, Research Dietitian, UCLA Department of Medicine, UCLA Center for Human Nutrition •
deodorants & cancer: myth or danger?
Resident at UCLA
perils of the home
Dr. Peggy L. Jenkins, MS, Manager, Indoor Exposure Assessment Section Research Division, CA Air Resources Board Dr. Arantza Eiguren-Fernandez, PhD, Assistant Adjunct Professor of Environmental Health Sciences •
•
healthy habits that heal dry skin Dr. Jamie Zussman, MD, Dermatology
Dr. Jenny Kim, MD, PhD, Associate Professor of Clinical Medicine, Department of Dermatology Additional reporting by Leigh Goodrich and Elizabeth Wang
Dr. Michael DiBartolomeis, PhD, DABT, head of the California Safe Cosmetics Program at the California Department of Public Health Dr. Jenny Kim, MD, PhD, Associate Professor of Clinical Medicine, Department of Dermatology Ralph Montano, Information Officer for the California Department of Public Health’s Office of Public Affairs Rena Orenstein, MPH, Assistant Director of Student Health Education at the UCLA Bruin Resource Center •
•
the health risks of fragrances
Rena Orenstein, MPH, Assistant Director of Student Health Education at the UCLA Bruin Resource Center
calendar
Compiled by Grace Lee
food pick: kale
Alona Zerlin, MS, RD, Research Dietitian, UCLA Department of Medicine, UCLA Center for Human Nutrition
total wellness ▪ fall 2010
Susan Bowerman, MS, RD, CSSD, Assistant Director at the UCLA Center for Human Nutrition Alona Zerlin, MS, RD, Research Dietitian, UCLA Department of Medicine, UCLA Center for Human Nutrition
DIY: all natural skincare •
10 things the cosmetics industry doesn’t want you to know
•
making sense of “all natural” foods
Rena Orenstein, MPH, Assistant Director of Student Health Education at the UCLA Bruin Resource Center
copy-edits
Leigh Goodrich and Elizabeth Wang
layout revisions
Karin Yuen and Elizabeth Wang
cover & table of contents Designed by Elizabeth Wang
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total wellness ▪ summer 2010
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