The Back-To-School Bruin Health Guide

totalwellness

THE BACKTOSCHOOL BRUIN HEALTH GUIDE:

INSIDE: guides on staying fit, eating healthy, and more VITAMINS YOU NEED

easy ways to improve your diet instantly

HOW TO START YOUR YEAR HEALTHY AT UCLA

fall 09 | vol 10 | issue 1

editor’s note F

OR THE COLLEGE STUDENT, the start of the academic year

often creates new resolve. After all, it is always at the turn of summer into fall that we invariably vow to study harder, and to, of course, play even harder. There is undoubtedly something empowering about moving on into a new school year, whether it is the step into the frenzy of freshman life, or the ascent into seniorhood (and for some, super-seniorhood). Indeed, at work in this forward movement is something we love to embrace at this time of year: change. And a change in health, in the fullest meaning of the word, proves to be square one of this clean start.

IN THIS EDITION, Total Wellness seeks to help you change and align your lifestyle with your goals for the school year to create a healthier you. From health resources and services unique to UCLA , to flu prevention recommendations, we’ve done our research on health matters important to students in order to provide a comprehensive, back-to-school health guide. And because good health isn’t complicated, we’ve brought health and wellness back to basics. In turn, we hope this helps you do the same. It’ll be a change for the better. We promise.

Thanks for reading and enjoy!

Sincerely,

VOL 10, ISSUE 1 DIRECTOR & EDITOR-IN-CHIEF Elizabeth Wang ASSISTANT DIRECTOR Grace Lee STAFF WRITERS Sherry Chen Jennifer Danesh Kathleen Hwang Morgan Kendall Anderson Nguyen Trang TJ Nguyen Kathryn Papadopoulos Jennifer Wilson Anna Wong Lillian Zhang CONTRIBUTORS Brooke Horn DESIGN TEAM Grace Lee Trang TJ Nguyen Elizabeth Wang ADVISORY & REVIEW Jill DeJager, MPH, RD

Elizabeth Wang

Total Wellness Fall 09

mission Total Wellness is a division of the Student Welfare Commission that is dedicated to elucidating student health and healthcare in an efficient and effective, student-friendly form. By advocating specific lifestyle changes, providing recommendations for physical, mental, and social well-being, and making visible and accessible various health resources, programs, and events occurring at UCLA, TotalWellness seekstoempowerstudents with up-to-date and accurate knowledge on the appropriate management of their health.

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Then let us know! If you have questions or comments for our magazine or would like to suggest a topic for us to explore and publish, then don’t hesitate to contact us at SWCtotalwellness@gmail.com. We’d love to hear from you.

Join our team! Total Wellness is currently looking for writers, designers, and managers who are willing to put in the time and effort to make this magazine even better. We’re a fun crew, and if you think you are just as passionate as we are, then the more the merrier. Contact us via e-mail or fill out an application at www.swc.ucla.edu.

total wellness | FALL 09 bruin resources health special events life

Know Your Resources UCLA resources and health services

Flu Blues?

A guide to the seasonal and H1N1 flu

What’s Happening?

Fall quarter health events

Your New Living Situation The key to dorm room harmony

contents 04 06 08 10

calendar

Fall and Winter

12

get active

Learn How To Swim

14

body in focus eat right mind matters

A pull-out calendar chart

Exercising at UCLA’s pools

Love the Skin You’re In

16

Vivacious Vitamins

18

Getting your best skin

Feeling your best by eating right

How to Deal with Stress Finding peace in hard times

06

20

08

16

planningplanning an event? an event?

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Total Wellness Fall 09

Spread the word by publishing the event details on our quarterly calendar (see page 12). The process is simple - just shoot us an e-mail, including the date, time, description and location of your Winter Quarter health event, program, seminar, or workshop before December 27th, 2009. Your event details will be published on the full Winter Quarter calendar of the next edition, which is set to come out Week 1.

| bruin resources |

O

n this page, you will find a list of health and wellness related resources offered by UCLA. From physical to mental health to your overall well-being, these resources have you covered! Make sure to make a note of them, because even though you might not need them now, when the time comes, you want to know exactly where to go.

by lillian zhang

/ za a.edu l c in Pla .u u r 3 h t B 7 l a -40 enthe er in d ) 825 Cent 0pm n e (310 www.stu ood -6:3 / the W day: 8am t or http:/ o t t x rs b tes e T u N h

a : T t m e re t y p Whe : Monda am-6:30 eed to g ntment a N i 9 n o : ? r y ll p o Whe Frida eling we ke an ap phone, ent y a e f b t M , t S ud e o ? : N ccination ter onlin need the rder to y h W o ’t en he va she C . You don (SHIP) in es the As e A e r h n n c t rop-i rance Pla the servi nter is he t d t

s s e ju su of all e mo she C th In

Heal dvantage er. The A make th ff a so

take r has to o r health, e u

Cent u and yo o y

for

of it!

Bruin enter Resource C

(310) 825-6385 www.brc.ucla.ed u

Where: Student Activities Center (across

Ackerman and As he Center), Suite Where: MondayB44 Friday : 9-5pm Why: The new ly retooled Bruin Resource

Center (BRC) supp orts students with stress man agement, identit

y development, bo dy image, health

education, and co mmunication sk

ills! At UCLA, it is easy to become overwhe

lmed and lost in the co mplexities of co

llege life. BRC helps by providing inform

ation, referrals, and supp ort to navigate th

e university and to connect with the

right campus resource or person.

The Student Welfare Commission (SWC) is a division of YOUR student

Total Wellness Fall 09

government, dedicated to keeping the student body informed about current health issues and promoting general student welfare with various programs and events. There are 10 committees that make up the SWC family!

For more information, check out: www.swc.ucla.edu.

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AIDS Awareness

Blood Drive

Bruin 5K Run/Walk

CPR and First Aid

The AIDS Awareness committee aims to increase campus awareness of HIV/AIDS, STIs, and promotes safe sex practices through programs and events such as Get Tested Week, World AIDS Day, and ROLL-AIDS!

Responsible for over 1,700 annual donors, the UCLA SWC Blood Drive operates with the UCLA Blood & Platelet Center, saving the UCLA Medical Center an estimated $400,000 yearly. Got blood?

Donate at one of our blood drives!

This 5K fundraiser supports the Mattel Children’s Hospital’s Child Life/Child Development Program for the past 7 years, providing children with holistic care and entertainment during their difficult stay.

Taught by American Heart Association Heartsaver student instructors, the CPR commitee offers lowcost CPR, AED, and First Aid courses. Classes are $7 for undergraduate students and $11 for everyone else. Get certified today!

EARTH Environmental Awareness, Recycling, and Terrestrial Health promotes reusing materials, reducing consumption, and recycling waste.

Activities include craft nights, flower-potting, and Earth Day in April.

Know Your Resources

l xua e s i B s Gay Campu n a i r Lesb sgende nter Ce n Tra ource Res

768 (310) 825-0 a.edu/ ounseling.ucl http://www.c r; est, 2nd Floo W r te n e C n Woode Where: John e IM Field. pm nce facing th a tr n E ay, 8am-5:00

id Fr h g u ro th ffer a onday counselors o When: M d e in a tr y ll a ssion individual, Why: Profe es--including ic rv se f o ty and varie p counseling u ro g d n a s, tion, couple each, preven tr u o , y p ra e psychoth ers group CAPS also off . ls a rr fe re d an cope with elp students h to s p o sh tion. work d procrastina n a , ss re st , ia insomn luntary and ts are free, vo vailable by n e tm in o p p A re a Counselors a confidential. urs daily. phone 24 ho

(310) 206-3628 http://www.lgbt.ucla.edu/

Where: Student Activities Center (across from Ackerman and the Ashe Center in Bruin Plaza), Suite B36 Why: The UCLA Lesbian Gay Bisexual

Transgender Campus Resource Center

provides information, advocacy services,

and works to create and maintain an

open, safe and inclusive environment

for lesbian, gay, bisexual, intersex,

transgender, queer, and questioning

students, faculty, and staff--along with

their families and friends, and the entire

campus community.

x.aspx du/inde 3701 .e 5 la 2 c 8 .u )(310 eation ww.recr http://w enter m ooden C 0 am-12:45 a W n h o J :3 5 e h : T y

a : Where -Thursd Monday 0am-9:45pm

: n e h W 5:3 5pm Friday: 0am-7:4 pm :0 9 :

y a d hich 5 Satur am-10:4 programming w l, 0 :0 9

: y cia rs Sunda ion offe ive, passive, so t a e r

c e it UCLA R s the compet of s Why: aspects a l p a n m o io c t of en instruc ral, and ivity. Over 80% rovided by p t cultu c a services ational an best recre udents use the out how you c st l nd UCLA ecreation, so fi our recreationa y R it A UCL esources to su use its r needs!

Global Health

HNF

The Gender Health committee strives for progress and change in gender quality, sexual health, mental wellbeing, and genderspecific diseases (breast cancer, prostate cancer) through events such as Gender Health Day.

The committee advocates global health and cultural diversity by hosting on-campus events such as the Global Volunteer Fair.

The committee serves to promote and prevent health issues faced by countries beyond the borders.

The Health, Nutrition, and Fitness committee encourages students to incorporate healthy habits into their everyday lives.

Activities include cooking classes, stress management and the annual Bruin Health Symposium.

Student Health Advocates Total Wellness Magazine The SHA program encourages students to develop healthy lifestyles.

Trained to educate their peers on various health topics (including nutrition, sex and stress), SHAs coordinate campus and hall programs.

The SWC magazine elucidates student health by advocating lifestyle changes, providing recommendations for physical, mental and social well-being, and making visible and accessible various health resources at UCLA.

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Total Wellness Fall 09

Gender Health

| health special |

Flu Blues? a guide to dealing with the seasonal and H1N1 influenza by sherry chen

A

▪ ▪ ▪

utumn is upon us, which means long-sleeved shirts, end of Daylight Savings and - of course - the flu. The onset of flu season generally begins in October, and lasts well into the spring, with the peak number of cases occurring occuring during the winter months. As cases of influenza are not unusual at UCLA, especially when midterms start cropping up, it is definitely a good idea to start preparing for these pesky seasonal blues.

What about H1N1?

work in preventing both seasonal and H1N1 Consequently, most people have little infections, none of which involve pigs. immunity to fight against H1N1 infections.

As if the seasonal flu weren’t enough to worry H1N1 has infected a greater number of people aged 25 years old or younger, although only about, there is also the threat of the new influenza A (H1N1), also known as the swine 7% of H1N1 deaths have been attributed to people between the ages of 19 and 24. The flu, which has become a global pandemic within the last six months. H1N1 has been good news, however, is that the same simple steps to prevent and treat the seasonal flu can the source of much concern because no get vaccinated be applied successfully to counter H1N1. humans have ever contracted this specific strain of influenza. Though seasonal viruses do mutate and change every season, H1N1 The best way to prevent flu infections is to is different because it is not related to any of get the flu vaccine annually. The flu virus the influenza strains that have been, nor is The Centers for Disease Control and Prevention mutates every year, so last year’s shot may currently circulating.

(CDC) recommend these “Take 3” Actions that not prevent you from flu infections this

Total Wellness Fall 09

01

Preventing the Flu

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http://www.studenthealth.ucla.edu/_doc/H1N1_Screening_Questionnaire.pdf http://www.nlm.nih.gov/medlineplus/flu.html http://www.cdc.gov/flu/about/season/flu-season.htm http://www.cdc.gov/h1n1flu/qa.htm

02 exercise prudent hygiene Everyday and easily accomplished steps such as the following can be crucial in preventing flu infections.  Wash your hands often with soap and water.

Alcohol-based hand solutions such as Purell work as well. This prevents germs on your hand from transferring to other people.  Try to not touch your eyes, nose or mouth to limit the spread of potentially infectious germs from getting to your respiratory system, which makes you sick. v Cover your nose and mouth with a tissue when coughing or sneezing. v Though it is hard in the dorms and in LA area, avoid crowds as much as possible because such situations are ideal for the spread of the flu. v Stay away from people who are sick, and in turn, avoid others when you find yourself with the flu or a contagious sickness. Both of these measures limit the possibility of perpetuating an infection.

03

take doctor advised antiviral drugs Antiviral drugs such as Tamiflu and Relenza are also available to treat the flu those who are already sick with either the seasonal or H1N1 flu.

To obtain them, ask a doctor for a prescription.

Common Cold | nasal stuffiness or drainage, sore or scratchy throat, sneezing, hoarseness, cough, and perhaps a fever and headache

Seasonal Influenza | fever over 100ºF, fatigue, chills, body aches, cough, sore throat

H1N1 Influenza | same as seasonal flu with GI symptoms: vomiting, diarrhea

Caring for the Flu

So you were not able to escape it this time like you said you promised yourself you would, and now you’ve got it. But before you rage into a mad panic, first know that the flu - whether seasonal or H1N1 - is easy to overcome when properly tended to.

BE WELL: Consume plenty of Vitamin-C rich fruits, vegetables and whole grains, as well as catch up on sleep to make your dreary day a little more pleasant. Also have on hand some acetaminophen (Tylenol) or ibuprofen to help fight the aches and fever when they begin to impair functionality.

REMEMBER: If you show the flu-like symptoms above, stay away from others for at least 24 hours after your fever subsides. A trip the doctor should not be necessary if you are only a little sick, but if you have concerns about your illness, call for medical advice. If you experience any of these emergency warning signs of breathing difficulties, chest or abdominal pain, sudden dizziness, confusion, or vomiting that is severe or does not go away, make a visit to the emergency room or the Ashe Center if is during their hours: Monday-Thursday between 8AM to 6:30 PM, or Friday between 9 AM to 6:30 PM.

48 hours

how long the flu virus can survive outside the body

Ashe Resources for Fighting the Flu

Those wondering just how to get those flu shot vaccines mentioned earlier in th-e article can take advantage of the Seasonal Flu Shot Fairs, hosted by the Ashe Center and Student Health Advocates (SHAs).

Wednesday, November 4th at the West Coast Room/CovelCommons from 5-8pm Thursday, November 19th at the Marian Anderson Courtyard from 11am-2pm Take note that the seasonal flu vaccine does not work against the H1N1 virus as the two strains are very different viruses. As of now, the Ashe Center is expecting a limited supply of the H1N1 vaccine. High-risk individuals, such as those with chronic illnesses (including asthma) and healthcare workers will receive priority.

In response to questions regarding the safety and efficacy of the H1N1 vaccine, Evi Desser, a nurse practitioner at the Arthur Ashe Center, comments:

“I believe that this H1N1 vaccine will be just as safe as seasonal flu vaccines

made every year. The same manufacturers that have years of experience

making seasonal flu vaccine are making the H1N1 vaccine using the same

production techniques and laboratories. Since we’re offering them free, there’s

really not much down side for UCLA students.”

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Total Wellness Fall 09

These drugs are effective in preventing flu complicationsandmitigatingwhatmightotherwise be extremely nasty flu symptoms. However, most people do recover fully from influenza without needing medical care for both the seasonal and H1N1 strains. These drugs are more appropriate for those with compromised immune systems which make them more vulnerable to serious flu complications.

Cold & Flu Symptoms

year’s. However, flu shots are available at a number of locations, even right here at UCLA. Keep in mind though that getting the flu shot does not necessarily guarantee immunity from the flu this season, however. Even with the flu shot, it is imperative to continue employing healthy practices when encountering sick people and public areas.

| events |

what’s by morgan kendall

Total Wellness Fall 09

S

World Aids Day

tarting at 11:45 am on November 24, three processions set off on different parts of the UCLA campus — one from the dorms on the Hill, one from Dickson Court, and one from the Court of Sciences.

These marches converged at Bruin Plaza and marked the beginning of a major event recognizing World AIDS Day. “TheprocessiontoBruinPlazasymbolizes the uniting of students to work towards a greater cause,” said Lavanya Anand, codirector of the AIDS Awareness committee.

“World AIDS Day, officially on December 1, is an annual event that takes place worldwide.

It is dedicated to raising awareness of the AIDS pandemic that is currently taking place and remembering those that we have lost.”

World AIDS Day took place in Bruin Plaza from noon until 2 pm. The event was planned by the SWC AIDS Awareness committee, the Dance Marathon committee, AIDS Ambassadors, the Art Global Health Center, and the LGBT Center.

Various student groups had tables providing information about how to get more involved and also offered free giveaways.

Additionally, there was an interactive activity

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?

planned which involved taking pictures of students and subsequentially piecing together a collage.

Volunteers distributed World AIDS Day t-shirts, condoms, and wristbands to encourage safe sex and getting tested.

Also, from 10 am to 4 pm, vans near Pauley Pavilion offered free HIV testing for students and the public.

“The purpose of this event is to raise awareness about HIV and AIDS to the UCLA community and encourage others to help prevent future infection,” said Anand. “We want people to know the facts so they can stay safe and get involved in the fight against AIDS.”

abroad,” said Nario. “There are a lot of organizations that students may or may not have heard of. Our goal is to put as many as we can in one room and allow students to see what is out there.”

The Global Volunteer Fair was a successful event last year, and planners hope that it can also create more unity between the different organizations.

“We want to be able to tie all these groups together to form a common goal and work on it, especially the on campus groups,”

said Nario. “We want them to not just go to the fair to recruit. We want them to be able to keep in contact with each other postfair and still work on spreading awareness about health issues around the world.”

The event will include both on-campus groups like Project Nicaragua, Global Medical Brigades, and One Heart Source, and off-campus organizations including BenefacTours, Humanity for Children, International Service Learning, and the Peace Corps.

1,106,400

CDC estimate for number of U.S. persons living with an HIV infection Volunteer Abroad Fair

T

“The intent of the Fair is to give the

UCLA student body access to groups that have one common purpose—to offer assistance abroad.

”

SWC Earth Committee: Fall Sustainable Craft Night on 11/22 De Neve Plaza Room, 7-10 PM

SWC HNF Committee: Outdoor yoga workshop on 11/17- Sunset Recreation, 6-8 PM

CAPS Wednesday Wellness Workshops 11/18:

SWC CPR classes:

Academic Power Training Campbell Hall Room 1210 3-4 PM

Heartsaver CPR- Saturday 11/14 from 9 AM- 12 PM in Ackerman 3517

Stress Busters Ashe Large Conference Room, 3-4 PM

Heartsaver CPR- Friday 11/20 from 6-9 PM in Ackerman 3517

Procrastination and Perfection SAC Conference Room 105D, 12-1 PM

Heartsaver CPR/AED Saturday 11/21 from 9 AM- 12 PM in Ackerman 2412

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Total Wellness Fall 09

other events to look out for

he SWC Global Health committee is currently planning their Volunteer Abroad Fair, to be held in the Ackerman Second Floor Lounge on Tuesday of the third week of Winter Quarter. The Fair will give students interested in international health or volunteer abroad opportunities by allowing them to speak to different relevant groups and clubs, according to Global Health committee co-director Marichris Nario.

“The intent of the Fair is to give the UCLA student body access to groups that have one common purpose—to offer assistance

| life |

Your New Living Situation

So you’ve moved out.

You’ve left your house, your parents, your siblings, and pets to venture into the world unknown: college. Your roommates have replaced the pestering siblings, and you don’t know whether or not this arrangement is one for the better. Not yet, anyway. You’re still thinking about it. Maybe.

Some students get along very well with roommates, while others seem to find a leaping difference between themselves and their new dorm-mates. Lifestyles will clash. You discovered that the first week, and very well know it now. After all, it was only yesterday that you had to mop up the mess left by your hung-over roommate.

Oh, and how could you have forgotten the

The key to a successful year in your homeaway-from-home may very well be your relationship with your roommates. In any relationship, communication is key, and you’ll find that this truth especially holds for the state of affairs in your dormroom. If you tell your roommates that their habit of talking on These are probably only a few of the the phone while you study is bothering you, roommate “horror stories” that others have shared with you or vice versa, though they will feel comfortable telling you that they don’t like it when you set your alarm so loud. you certainly have also heard a fair share This degree of honesty with your roommates of roommate-turned-bff happy endings may be a habit you have to break into. But as well. Ultimately, however, in face of roommate clashes, you may find that there when you start enjoying the tranquility always lies a way to work things out, to set and comfort it affords, you’ll find that up rules for an improved living situation and communication is indeed the golden solution to these problems. for your very own success story with your roommate as well. time when you found, to your great dismay, only scattered, wolfed-down crumbs of the going-away cake your parents had just bought for you. You knew you should have stowed it away under your bed.

Total Wellness Fall 09

Here is a consid checklist of th er talkin in g abou gs you may w t with y our roo ant to  Time mmate /s: you go

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by jennifer danesh & elizabeth wang

t  Clea nliness o bed/wake u p o f the roo vacuum m (who / t a k e  Havi out the is to ng t  Havi friends over rash) ng  Playi friends sleep ng mus over ic  Shar ing item in the room s (make school up, clot hing,  Talki supplies) ng on t h e phon are stu e while others  Your dying choice he ______ ______ re: ________ _ ______ ______ _______ ______ ___

So go for it. Make the move. Talk.

cy.

a s’ priv s e p t i a T val omm our ro .

Survi y f o te

n sidera permissio n n o c r e ope B . t  Be ys ask fo ssertive.. c i a onfl a  Alw onest and l areas of c h ia you  Be uss potent . thing ’s e m o s c s t  DIs mpromise e is doing feelings. I p r t o u c a u e to omm repress yo than stor o r r u r o a t  If y t like, don’ e air rathe you have ’ l h i t n t r o d un ea r to cl ances bette etty griev p te! many low-up. mma o b o r r o r j ma you ciate e r p p A

Styles of Communication Passive

Assertive

Aggressive

PassiveAggressive

You have no say in decisions, and let others make choices for you. This may put you at a disadvantage, because as an individual, you neglect your own needs by withholding what should be said about your opinions.

You are very direct with others, and strictly stand by your choices and decisions.

You respect others however, and are respected yourself due to your honesty. You come off as confident, which is a quality that many look for in a good friend.

You tend to selectively fulfill your own interests without taking into account the needs of others. While you may be happy with this, others may view you as intimidating and most certainly not bff material.

You deny problems through sarcasm, and cover up emotions, such as anger.

This may lead others to see you as difficult to work with, since your true emotions are neither truly voiced nor absent.

The most effective style of communication is assertive. A way to do this is through the use of “I Statements” by stating what you feel and think using the word “I” rather than “You” and “They”. For example, instead

of saying “you make too much noise” you can say, “I feel that I need a more quiet environment to study, and I need your help”, or “I would appreciate if you could please keep the noise level down”. Statements like

these avoid your roommate from becoming defensive, because you are not using accusatory remarks, but rather stating your feelings.

Communication is the key to a successful relationship with your

roommates, and will eliminate any conflict that may arise in the future. It is also important to have a healthy relationship because together you can participate in a wide array of activities, study, share stories with, and more.

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Total Wellness Fall 09

If there is an issue that you feel cannot be solved on your own, make sure to contact your Resident Assistant (RA) on your floor. His or her job is to help and answer any questions that you may have. Take advantage of that opportunity!

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11/22

11/15

SUN

Total Wellness Fall 09

Global Health Day Bruin Walk

11/23

NCAM Traditional Chinese Medicine Workshop (6-7pm) Math Sciences 3915H

11/16

MON

Stress Busters (3-4pm) Ashe Center Large Conference ROom

Academic Power Training (3-4pm) Campbel Hall 1210

11/18

WED

11/24

World AIDS Day Bruin Plaza

11/25

11/26

Cooking for the the At-Risk (7-8pm) Common Grounds @ 2012 Lincoln Blvd *Rides available! Ask Global Health Committee

What Lies Beneath (8-9pm) Sproul Lecture Hall

Flu Shot Fair (11am-2pm) Marian Anderson Courtyard

11/19

THURS

11/27

Heartsaver CPR \ AED (6-9pm) Ackerman 3517

11/20

FRI

SAT

11/28

Heartsaver CPR \ AED (9am-12:15pm) Ackerman 2412

11/21

Thanksgiving Holiday

Killing Us Softly: Looking in the Media’s Mirror (8-9pm) Cedar 2 Lounge

Outdoor Yoga Procrastination & Perfection (12-1pm) (6-8pm) Student Activities Center Conference Sunset Rec Upper Picnic Room 105D Area

Gratitude Walk (12-1pm) Drake Stadium

11/17

TUE

WEEK8 WEEK 9

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01/04

01/11

01/10

Total Wellness Fall 09

01/03

SUN

MON

01/12

01/05

TUE

01/13

SWC Blood Drive (11am-6pm) Ackerman Viewpoint Lounge and UCLA Donation Center

01/06

WED

01/14

SWC Blood Drive (11am-6pm) Ackerman Viewpoint Lounge and UCLA Donation Center

01/07

THURS

01/15

Heartsaver CPR \ AED (6-9 pm) Ackerman 3517

SWC Blood Drive (9am-4pm) Ackerman Viewpoint Lounge and UCLA Donation Center

01/08

FRI

01/16

01/09

SAT

WEEK1 WEEK 2

Total Wellness Fall 09

| get active |

Learn how to swim 14

by anderson nguyen

D

on’t know how to swim? Need a study break? UCLA Recreation offers swim classes at every level, from beginning to intermediate to advanced.!

You can take classes ranging from lessons on freestyle strokes to turns and dive starts. The class schedule is listed online at www.recreation.ucla. edu under the instructional classes and swimming tab.

POOLS

1. Sunset Canyon Recreation Center Located on the Hill behind Courtside and Canyon Point residence halls • Park Pool (50 meter pool) - Weekdays: 10-8PM - Weekends: 10-8PM • Family Pool (25 yard pool) - Weekdays: 8-10AM, 12-6PM - Weekends: 10-6PM

2. SAC Pool Located across from Kerckhoff Hall • Weekdays: 11-2PM • Weekends: Closed

3. North Pool Located between Anderson School of Management and Gloria Kaufman Hall • Weekdays: 6-8AM, 11-2PM • Weekends: Closed

Stand in the pool shoulder-deep and make continuous strides, extending your arms and legs as far as you can.

Move your arms vigorously back and forth while stretching your limbs and keeping a rhythmic walking movement.

2. Waist trimmer

With your back against the pool side and arms along the edge for support, draw your knees to your chest. Extend your legs straight ahead, then swing them to the left and right and back to the center. Exhale as you move your legs to the front and inhale as you withdraw them.

3. Total body stretch

4. Jumping jacks

Start with your feet flat on the bottom of the pool and your arms relaxed

Adult Swim Lessons, Beginning Level • Section 7: MW, 6:00-6:45pm 11/2-11/25 North Pool, Kaufman Hall (Fee: $30) • Section 8: MW, 7:00-7:45pm 11/2-11/25 North Pool, Kaufman Hall (Fee: $30)

by your sides. Bend your knees and spring up off the bottom of the pool as high as you can. As you jump, kick your legs out to the sides pointing your toes down and swinging your arms out to the side and up above your head so that your limbs form a star shape. Land with knees bent and feet apart . Once again jump up as high as you can and bring your feet back and together with arms by your sides.

5. Standing kickbacks

Stand an arm’s-length away from the poolside with your feet together and arms resting on the edge at shoulderheight. Bend your knees a little and using your buttock and thigh muscles, raise your left leg and swing back gently. Keep the supporting leg bent a little and don’t raise your leg too high. Repeat with your right leg and continuously alternate your legs.

6. Float on water

Relaxation is essential in an exercise routine. Conclude your session by letting your muscles loosen and relax your body by floating on water.

• Section 10: TuTh, 6:00-6:45pm 11/2-11/24 Family Pool, Sunset Rec (Fee: $30)

Be on the lookout for next quarter: • Surfing Classes o Student Thursdays – surfing classes are offered Thursdays during the quarter, $110 for 4 lessons (Venice Beach) o Surfing Clinic – one day surfing lessons on either Saturday or Sunday, $30 for 2 hours (Venice Beach) • Swim Classes are offered every quarter • Various Water Activity Classes are offered every quarter o Aqua Yoga, Arthritis H20, and More • These and other great classes listed online at www.recreation.ucla.edu/

Reference: http://www.womenfitness.net/fitinwater.htm

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Total Wellness Fall 09

Facing the side of the pool, grip on to the edge with your hands. Bend your knees and press your feet against the poolside as you inhale. While exhaling, move hips back. Be careful not to lock your knees.

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• Section 9: MW, 10:00-10:45am 11/2-11/25 Family Pool, Sunset Rec (Fee: $30)

Water EXERCISES 1. Water marching

Looking for lessons

♥ Love the Skin

| body in focus |

You’re In T

by kathryn papadopoulos

he adage that is so familiar to us may all too often seem easier said than done. And indeed, amidst the media hype and bourgeoning skincare product lines, the potential - and pressure - to achieve that flawless complexion is now far greater than ever. What, ultimately, needs to be kept in mind is that flawless skin may not at all be reliant on these products that promise perfection, nor can it be held to the same standard marketed to us through the airbrushed models found in the glossy page of those magazines. Rather, it is important to know that you yourself have the power to unleash your skin’s health by simply understanding the facts and responsibly managing the selfcare of your skin.

The breakdown of how to do it: ACNE CARE

Almost all of us have had or currently are experiencing acne. While it is often hard to accept these blemishes as normal, the fact is that 85-100% of adolescents and up to 10% of young adults have acne. We all can recognize what it looks like, but what exactly is it? Here are the main types:

01 Comedones: These early blemishes are caused by blocked pores and result in

blackheads (closed comedones) or whiteheads (open comedones). They are not typically red or inflamed.

02 Papules and pustules: As blemishes get inflamed, we get the slightly larger red spots we think of as pimples or zits.

03 Nodules: These are the very and inflamed bumps (also called cysts and boils) that are often very painful.

Preventative Care

In essence, acne is a generic term for clogged pores or inflammed oil glands. Maintaining clarity of skin may be the first step one can take in seeking to minimize the appearances of acne. Overwashing or underwashing your skin may also worsen acne by either aggravating or blocking these pores. If you find certain cosmetics to be irritating your skin, you may want to try oil-free products to see if this makes a difference.

Total Wellness Fall 09

Treatment strategies

There are a variety of proposed treatment options for acne, ranging from topical treatments you can find in the drug store to prescriptions you get through a doctor. For mild acne, topical cleansers are all you need, with ingredients such as salicylic acid and glycolic acid. Some face washes also contain benzoyl peroxide, a stronger treatment. If your problem still persists, consult with your doctor about other options. Other treatment plans include prescription Isotretinoin (Accutane and Clarus), antibiotics, birth control pills, or hormone therapy.

You can’t do much about your acne. MYTH

With proper care and management, acne can be cleared up. If your skin regimen has been ineffective, FACT seek a dermatologist’s recommendations. With the advances in medicine today, no acne remains untreatable.

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http://www.acneguide.ca/basics/index.html http://www.cdc.gov/cancer/skin/basic_info/prevention.html http://beauty.about.com/od/skinflaws/a/basicskincare.htm

SUN PROTECTION

One of the advantages of going to school in LA is being able to enjoy wonderful warm weather and sun throughout so much of the year. While the sun is your friend in many regards, it is less hospitable when it comes to your skin. Protecting yourself from the sun’s ultraviolet rays is essential to your skin’s health and needs in its daily activity and can prevent it from premature aging and wrinkles. UV rays can penetrate through clouds and can reflect off many surfaces, particularly water, cement, and sand. While it is important to protect your skin for as much of the day as possible, keep in mind that your UV exposure will typically be greatest between 10 AM and 4 PM. Protection Tips

The CDC recommends the following protection ideas:

01 Sunscreen

There are two types of UV rays of concern: UVA and UVB. UVA is the most common and penetrates deeper into our skin than UVB. However, UVB rays are what cause reddening and sunburn. It is best to buy suncreen and sunglasses that protect against both kinds. The sunscreen works by either absorbing, reflecting, or scattering the sunlight.

What to look for: UVA protection - Oxybensone, sulisobenzone, or Parsol 1789 (avobenzone) UVB protection - PABA esters (such as glycerol PABA, padimate A and padimate O); the SPF number will reflect the ability of the product to shield UVB rays, but not UVA. Choose one above at least SPF 15.

02 Clothing Common sense tells us that the more we layer on the clothes, the more protection we’ll get. This isn’t always a possibility, so keep in mind that a typical t-shirt has less than SPF 15 protection. In addition, a wet t-shirt has much less UV protection than a dry one. In these cases, it is best to apply sunscreen to your body underneath your clothes.

03 Sunglasses

Not only will sunglasses protect your eyes from UV rays and cataracts, it also protects the fine skin surrounding your eyes, preventing premature aging and wrinkles. Buy sunglasses that give protection for both UVA and UVB rays.

04 Seek Shade

When possible, seek refuge in the shade, such as under a tree, patio umbrella, or building overhang!

BUILD A SKINCARE REGIMEN

Following a daily routine may help achieve consistency. Ultimately, that’s what we all want for our skin: no surprises. Build your own regimen, or cut out ours.

01 EXFOLIATE

This is a key to youthful skin that many neglect. Gently exfoliate your skin with a smallgrained scrub or microdermabrasion kit to remove the top layer of dead skin, which can dull your complexion.

02 CLEANSE

Cleansers work to remove excess oil, dirt, and makeup from your skin. Keep in mind your skin type (oily, dry, or combination) and invest in a cleanser that is right for your needs. There are many options you can choose from -- clear, creamy, ones that require water, and ones that are water-free.

Vitamin C is an antioxidant naturally found in citrus fruit and dark green leafy vegetables. It can reduce the appearance of sun damage on the skin as well as reduce brown pigmentation

04 SUNSCREEN

The number one cause of wrinkles is sun damage, so adding this final shield is necessary.

Again, there are many options for sunscreen, but make sure you are using one with both UVA and UVB protection and SPF of at least 15.

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did you know?

03 MOISTURIZE

Most skin experts believe this is an important step for all skin types, even oily. The key is to be aware of the current state of your skin and apply the amount of moisturizer that is necessary.

If your skin is tight and dry, you’ll know to apply more. Too much, however, and you may clog your pores. Work to achieve the perfect balance for your skin that will effectively seal in the moisture. Utilize your options, choosing from oil-free moisturizers to those fit for the extra dry and flaky.

| eat right |

Vivacious

Vitamins by anna wong

Vivacious

\vī-vā-shes\ adj long-lived, vigorous, high-spirited. Sounds like something that should describe everyone’s life. Vitamins can help make that life possible! These essential nutrients are involved in many processes that make your body healthier, stronger, and more energized.

Because your body does not naturally make vitamins, they must be included in the foods you eat. Which vitamins are necessary for a vivacious living? Just remember the nonexistent word BACKED. Vitamin B, A, C,

K, E, and D are the primary vitamins that are important to include in your daily diet.

They can be found in a variety of fruits, vegetables, poultry, and snacks, all of which will make you vivacious!

Besides the fact that these BACKED vitamins are good for you, what else should you know? Solubility! It is important to know the difference between water-soluble vitamins and fat-soluble vitamins. Water-soluble vitamins travel through the bloodstream and is excreted out of the body through urination when there is any excess. Having

Vitamin B category: B1, B2, B6, B12, niacin, folic acid, biotin, and pantothenic acid, but they can all be found in the foods listed below. o Whole grains o Fortified cereal o Meat o Eggs o Dairy o Green vegetables

How much do I need?

You can get 100% of your daily value just by eating ¾ a cup of fortified cereal. That was easy!

o Give you energy when your body needs it o Helps maintain skin and good vision o Promotes growth

Total Wellness Fall 09

Supplements: To Take or Not to Take Nutrition Education Assistant, Bruin Resource Center

Does taking a pill really improve your health? There has been debate on the effectiveness of dietary supplementation.

Effective or not, most dietary supplements

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So which vitamins are water-soluble and which are fat-soluble?

Water-soluble

Fat-soluble

Vitamin A

Found in…There are actually nine vitamins that fall under this

Vivacious contributions:

too many water-soluble vitamins is not harmful because anything extra will be flushed out anyway. All is well! Fat-soluble vitamins, however, are stored in your fat, unsurprisingly, and are used whenever the body needs them. Thus, an overdose of these vitamins will lead to a buildup in your body, which can be toxic. All is not well!

Found in…This vitamin is alternatively named retinol or caratenoid and can be found in the following. o Vitamin A-fortified milk o Orange fruits and vegetables o Dark green leaves (i.e. spinach) o Eggs

How much do I need? You can get 110% of you daily value

by eating 1 cup of cube-cut cantaloupe. Try saying that last part again. Talk about a tongue twister, but a healthy tongue twister!

Vivacious contributions:

o Helps with night vision and definition of color o Promotes growth and cell division o Maintains healthy skin

will not harm you when taken in the recommended dose. The Harvard School of Public Health recommends taking a multivitamin to get all the needed nutrients and reduce risk of heart disease, colon cancer, and breast cancer.

Now, before you run down to the drug store, know the facts. Supplements are expensive; only purchase what you need and leave the rest at the store. If you eat a balanced diet with a variety of fruits,

vegetables, whole grains, low-fat dairy and lean meats, it is not necessary to take a multivitamin. In fact, eating a variety of fruits and vegetables rich in nutrients, vitamins, trace minerals, and dietary fiber have complementary and overlapping mechanisms of action to help keep you healthy that cannot be formulated into a supplement.

While eating fruits and vegetables is optimal, most Americans are not eating

http://kidshealth.org/kid/stay_healthy/food/vitamin.html# http://www.nlm.nih.gov/medlineplus/ency/article/002400.htm http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm118079.htm#regulated

Vitamin C

Vitamin K

Found in… All fruits and vegetables generally have some source

Found in…

How much do I need? Interestingly enough, you can get

How much do I need? You can get 70% of your daily value

Vivacious contributions:

Vivacious contributions:

of vitamin C, but the ones that are the most loaded with vitamin C are those listed below. o Citrus fruits o Green peppers o Strawberries o Cantaloupe o Tomatoes o Broccoli

90% of your daily value from half a cup of broccoli, and 50% from a 3.5 ounce orange. Not what you expected, huh? You can also get over 100% of your daily value from a cup of concentrated orange juice. C how cool C is!

o Keeps body tissues healthy likes gums, teeth, and bones o Boosts immune system and prevents infections o Helps healing of wounds

o o o o o

Green leafy vegetables Fortified cereals Cauliflower Broccoli Soybeans

from 1 cup of raw romaine lettuce. A shortcut:: sneak a couple more leaves of these the next time you make a lunch sandwich. Let’s romaine vivacious!

o Essential for clotting blood when cuts or wounds occur o Prevents the hardening of arteries o Aids in calcium absorption in bones

Vitamin E Found in…

o Whole grains o Nuts and seeds o Asparagus

Vitamin D

o Corn o Green leafy vegetables o Vegetable oils

How much do I need? You can get 100% of your daily

Found in…

o Vitamin D-fortified milk o Fish

o Eggs

How much do I need? You can get 100% of your daily

value from 1 tablespoon of wheat germ oil? What?! You don’t have that?! Well, you can also get 40% of your daily value from 1ounce of dry roasted almonds. Time for a campfire!

value from 3 ounces of vitamin D-enriched mushrooms! Or you can get 36% from vitamin D-fortified orange juice, 25% from 1 cup of vitamin D-fortified milk, or 20% from 6 ounces of yogurt. Oh how D-vine!

Vivacious contributions:

Vivacious contributions:

o Protects from body tissue damage, such as eyes and skin o Helps the body use Vitamin K o Involved in the formation of red blood cells

Toreceivetheappropriateamounts of vitamins and minerals, follow the daily value (DV) guidelines for beneficial health outcomes. There are different requirements based on gender and age, so choose the one that is right for you.

1. Keep it simple. Choose one single multi vs. many individual tablets.

2. Consider a separate supplement for

http://ods.od.nih.gov/Health_Information/Information_About_Individual_Dietary_Supplements.aspx http://www.nlm.nih.gov/medlineplus/druginformation.html http://www.healthvitaminsguide.com

calcium if your diet is lacking.

3. Look for a supplement with the USP lettering 4. Be sure to check the expiration date.

5. Take it on a full stomach.

Please send questions to Nutrition@saonet. ucla.edu.

Check out more nutrition info on our website: www.brc.ucla.edu

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Total Wellness Fall 09

adequate amounts, so they choose to supplement their diet with a multivitamin.

Taking a multivitamin is recommended if your diet lacks adequate amounts of nutrients, but be aware that high intakes of certain vitamins many not benefit health outcomes. Overconsumption of certain multivitamins can lead to detrimental side effects if fat-soluble or what the nutrition professionals like to call, “expensive urine,” if water-soluble.

o Helps absorb calcium o Forms and maintains strong bones and teeth o Aids in regulating the immune system

| mind matters |

how to deal with:

STRESS H

omework. Papers. Clubs. Jobs. Exams. In a range of 10 weeks, even thinking about these can get your blood pressure rising with nervousness. Stress can be a result of a variety of reasons and often the cause of that stress can be found from within. Unhealthy methods, such as drinking, overeating, taking drugs, avoiding the problem, or lashing out at others, are often employed to cope with stress. These methods can damage the mind and the body, further amplifying the effects of stress. Fortunately, there are healthier methods to deal with this. Following are some healthy tips to relieve stress:

by kathleen hwang g mist. Viewin . Be an opti ve ti as si o re p e h e w th ress cus on s to more st Attitude.stFo burden lead a there exists a as at ss th re w u to kno yo s a source of w ill get lo al allenge that things w ch y a lit as ta n it e g m in e view e th out, it problem. Hav s don’t work n e la th p r to u n o yo ti n solu at whe nderstand th better and u . d rl o d of the w is not the en

Forgive yourself. When you fail to accomplish a specific

task or long term goal, don’t dwell on it. Leave the past behind and look towards the future. Acknowledge your failures and accept them. Understand that no one is perfect and that everyone makes mistakes.

Reduce stressors.

Know your own limits and don’t overdo it. Distinguish between the things you “should” do and the things you “must” do. Cut the tasks that aren’t really necessary at the bottom of your list or eliminate them entirely.

Build a go

od social s friend wh upport sy o listens.

Ex stem. Talk to up inside . Friends w press your feeling a good s instead ho offer “u unconditio of bottlin nconditio nal help a g it nal n child can be a stres d support such as positive regard,” or s reducer. how a pa rent loves a Plan ahead. Spread out your work. The key is to keep

Total Wellness Fall 09

up with the workload while still making progress. The more work that piles up, the more stress your body will endure in the end. Thus it is important to plan, plan plan!

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UCLA Sleep.

Getting enough sleep is important. Sleep is essential not only to our health but to our minds as well. Most adults on average need around 8 hours of sleep a night. No matter what people say, sleep cannot be reimbursed! So always set some time each night to sleep.

Physical health.

A balanced nutrition and exercise keeps the body healthy and strong.

Recognition.

Be able to recognize when you are stressed.

Some signs include bracing, muscle tension, upset stomach, difficulty thinking, headaches, and exhaustion.

The Counseling Center

Location: John Wooden Center West (in between ASHE center and IM field, entrance facing IM field)

Services Include:

• Individual/ Group counseling • Psychotherapy - therapy with a trained psychologist • Emergency services (such as for suicide or rape) • Consultation - looking for advice • Groups and Workshops • Outreach and Wellness workshops • Prevention and education to students, staff, and faculty • Training programs for residents

Appointments:

• Call (310) 825-0768 or visit office to make an appointment within 10 business days *For CAPS 24/7 crisis counseling, call main phone line (310) 825-0768

Office hours: M-F 8:00am - 5:00pm Set aside time to do something you enjoy. Listen to music, watch a movie, read a book, sing a song.

Meditation & Yoga.

Engaging in activities that relax the mind and body can be very therapeutic. Focusing on a specific relaxing sound (such as your own breathing) or image can help you think differently and temporarily relieve your problems. Meditating just five minutes a day can be refreshing for both the mind and body.

Relax.

Try to be realistic and don’t blow things out of proportion. It is not the end of the world if you don’t do quite as well as you hoped on your final.

Life goes on. Marginalize the excessive pressure following the completion of that which you can’t change.

Include humor in your life. Humor allows you to not take things so seriously and help you laugh at your own mistakes. Humor lightens any mood.

9:00am- 4:30pm for urgent counseling

Fees:

1. Individual Psychotherapy 2. Conjoint Psychotherapy 3. Psychiatric Intake 4. Psychiatric Follow-Up 5. Group Psychotherapy 6. Late Cancellation/ Missed Appt.

7. Late Cancellation/ Missed Group

No fee

$ 15

$ 75

No fee No fee

$ 15 $ 15

Not Available Not Available

No fee

$ 15

$ 150

No fee

No fee Not Available

$ 20

$20

$ 50

$ 10

$10

Not Available

*All fees are billed directly to BAR account

Session Limits:

• Individual Psychotherapy- 10 sessions per academic year • Psychiatric Consultation- 12 sessions per academic year • Group Psychotherapy- No limits currently

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Total Wellness Fall 09

Laugh.

Walk-in services hours:

R wi egis th te SH red IP FA LL Re 09 wi gis th te ou re tS dF PR AL IN L 0 G 9 SH Lim IP ite d El ig ib ilit y

Take a break.

cut-out recipes light holiday cooking warm pecan pie

Directions

1 1/2 cups all-purpose flour 1/2 teaspoon salt 2 tablespoons white sugar 1/2 cup butter, chilled 4 tablespoons ice water 3 eggs, beaten 3/4 cup light corn syrup 2 tablespoons dark corn syrup 3/4 cup light brown sugar 3 tablespoons butter, melted 1 pinch salt 1/2 cup pecans, finely crushed 1 cup pecans, quartered 1 cup pecan halves

1. Preheat oven to 350 degrees F (175 degrees C).

2. To Make Crust: Combine flour, salt and white sugar in a bowl.

Cut butter into flour mixture until it resembles coarse crumbs.

Sprinkle the water over the dry mixture, stirring until dough comes together enough to form a ball.

3. On a floured surface flatten dough ball with rolling pin. Roll out into a circle that is one inch larger than pie dish. Place pie shell into dish and refrigerate until pie filling is complete.

4. To Make Pie Filling: Mix together eggs, light and dark corn syrups, brown sugar, melted butter, salt and finely crushed pecans. Spread quartered pecans over bottom of refrigerated pie crust. Pour syrup mixture over top of pecans, then arrange pecan halves on top of pie.

5. Bake in a preheated 350 degrees F oven for one hour or until firm; let cool for one hour before serving.

Directions

Ingredients

1. Preheat oven to 475 degrees F (250 degrees C).

2. Place salmon in a baking dish 3. Mix the olive oil, mustard, and lemon peel and spread mixture evenly over the surface of the fish.

4. Sprinkle with salt, pepper and scatter nuts evenly on top.

5. Roast for about 12-15 minutes, depending on thickness, or until nearly cooked through but still darker in the thickest part of the center.

6. Pair with sauteed mushrooms or risotto.

4 salmon fillets or steaks

festive potato salad

Total Wellness Fall 09

Ingredients

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roasted salmon dinner

1 tablespoon extra virgin olive oil 2 tablespoons Dijon mustard 2 teaspoons finely grated lemon peel 2 tablespoons crushed pistachios Thin slices of an orange Freshly grounded black pepper Salt to taste Sauteed mushrooms

Ingredients

Directions

6 eggs 10 red potatoes 1 cup mayonnaise 1/2 cup ranch dressing 1/3 cup dill pickle relish 2 tablespoons honey mustard 1 1/2 teaspoons salt 1/2 teaspoon ground black pepper 1/8 teaspoon paprika 1/4 cup diced red or orange bell peppers 1/8 teaspoon celery seed 1 onion, chopped 1/4 cup pepperoncini (optional) 1/4 cup sliced black olives (optional) once cold.

1. Place the eggs into a saucepan in a single layer and fill with water to cover the eggs by 1 inch. Cover the saucepan and bring the water to a boil over high heat.

2. Remove from heat and let eggs stand in the hot water for 15 minutes. Pour out the hot water; cool the eggs under cold running water in the sink. Peel and chop the cooled eggs.

3. Place the potatoes into a large pot and cover with water.

Bring to a boil over high heat, then reduce heat to medium-low, cover, and simmer until tender (15 to 20 minutes). Drain and refrigerate until cold. Peel and cube 4. Stir together the mayonnaise, ranch dressing, relish, mustard, salt, pepper, paprika, and celery seed in a mixing bowl. Add the eggs, potatoes, onion, diced bell peppers, pepperoncini, and olives; stir until evenly mixed. Cover and refrigerate at least 2 hours before serving. www.allrecipes.com www.kosherfood.about.com

total wellness | WINTER10 coming winter quarter LIVING GREEN TO LIVE HEALTHY how a greener earth can mean a healthier you

Facts & myths of “All Natural” and “Organic” Healthy, clean eating Surprising tips for cutting waste & conserving energy

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Total Wellness Fall 09

ALSO Yoga in 10 easy steps Sleeping more to study better

total wellness

student welfare commission kerckhoff 308 SWCtotalwellness@gmail.com