the good life SPECIAL EDITION:
senior send off
FEATURING
FO
:
Creamless COrDeaAmRENA Seared Salmon wit y Squash Soup Oatmeal and Dark h Asparagus Salsa Chocolate Cookie
MEET KALE
your new FRIEND WITH BENEFITS
AN INSIDE LOOK
AT THE GOOD LIFE FESTIVAL 2013
the good life is a collaborative effort
brought to you by the zone staff
THE GOOD LIFE SPRING 2013 | VOLUME 2 ISSUE 2
CONTENTS A LETTER FROM
3 THE CLUSTER 5
MEET KALE: YOUR NEW FRIEND WITH BENEFITS
TO 7 LISTEN YOUR BODY
9
WITH BIOFEEDBACK MY 90 DAY CHALLENGE
11 AN INSIDE LOOK:
THE GOOD LIFE FESTIVAL
17 WHO’S CHECKING YOU IN/OUT?
FINANCIAL 19 PROMOTING WELL-BEING
21 5 THINGS TO KNOW ABOUT HAVING A SEXUALLY HEALTHY RELATIONSHIP
ARENA 23 FOOD Creamless Creamy Squash Soup
Seared Salmon with Asparagus Salsa Oatmeal and Dark Chocolate Cookie
29 SENIOR SEND-OFF
THE GOOD LIFE THE GOOD LIFE THE GOOD LIFE THE GOOD LIFE THE GOOD LIFE THE GOOD LIFE
THE GOOD LIFE. A publication designed to help define your good life.
A place to discover your sphere of social, spiritual, occupational, financial, environmental, physical, intellectual, and emotional well-being. A pathway for students, staff, and faculty to reach-out and promote the resources that build a healthy and flourishing Triton community.
A LETTER FROM THE HEALTH, RECREATION, & WELL-BEING CLUSTER 3
Dear Friends of Health, Recreation & Well-being, Spring Quarter is here, which means that many exciting things lay ahead…sunny weather, beach days, and summer quickly approaching! But spring is also a time of change for many students, especially those who will be graduating and moving on to their next chapter in life. Sadly for me, five of my seven Zone staff members will be graduating this spring, and as difficult as it will be to see them go, I am also eager to see what exciting journeys lie ahead for them! I have seen each of my student staff grow and transform into more mature, experienced and talented versions of themselves. This is by far the best part of my job – getting to witness the exceptional growth and development of UC San Diego students each year. Featured on pages 29-30 you will find a Senior Send-Off from each of our graduating Zone staff members, highlighting a snapshot of their time here in college. Equally exciting, I have continued to witness The Zone’s popularity and utilization soar – thanks to each and every one of you! Throughout the 2011 – 2012 academic year, The Zone served over 16,000 individuals through both programming and tabling efforts – a 27% increase from 2010 – 2011. Even more exciting, so far in 2012 - 2013, The Zone has served over 7,500 individuals through our programming efforts alone – a 60% increase compared to this same time last year. All of us at The Zone thank you for your continued support of our efforts to promote and encourage a culture of well-being at UC San Diego. We have received many wonderful testimonials from our Zone guests via evaluations and emails over the years, a few of which I wanted to share with you here:
“I LOVE The Zone because I learn something new about wellness every single time I go.” “The Zone encourages students to be healthy, which is something we forget about in the midst of our college chaos.” “The Zone is such a relaxing and welcoming environment that is very rare to find at UCSD. The staff are wonderful, and the programs are amazing.” “The Zone is an awesome place to be who you are and develop as an individual.” “I am very thankful for all the staff and members putting an effort into making this program successful. I love the variety you present and all the opportunities available!” It has been such a pleasure to witness the academic and personal achievements of UCSD students throughout campus this past year. To all of the 2013 graduates, I wish you all the best in your future endeavors! May you make the best of this spring quarter and enjoy a wonderful summer ahead. In good health and happiness, Iris Crowe-Lerma Program Manager Health, Recreation & Well-being
SAVE THE DATE!
Bring your friends and housemates to do some grocery shopping at Whole Foods La Jolla on Wednesday, April 10!
MEET KALE your new friend with benefits
Written By: Debbie Kim, Zone Intern
What’s all the buzz about kale? anti-inflammatory low calorie antioxidants
lutein
vitamin k vitamin c vitamin A calcium
low carb
Every time I pass by that huge bag of kale in the vegetable section at the grocery store, I think to myself, “Why is everybody so obsessed with kale?� Sometimes I wonder if it is because celebrities in the media say that kale is good for you which is why I should eat it. But kale is gaining popularity ever so quickly. The question is, why? Does it deserve to be in the spotlight? Does it even have any health benefits? With some research, I found that kale truly deserves all the attention it is getting. This trendy vegetable is truly amazing and has many exceptional health benefits.
5
potassium
Although eating a variety of any natural vegetables can benefit your health,
choosing kale on a regular basis is very nutritious and can provide you with significant health benefits such as lowered cholesterol and cancer protection.
Kale, also known as borecole, belongs to the Brassica family which includes cruciferous vegetables such as cabbage, collards, broccoli, and brussel sprouts. It is a leafy green, and is available in curly, ornamental, or dinosaur varieties. So what makes it so special?
QU1CK.FACT$
Why it’s awesome?!
KALE is a NUTRITIONAL POWERHOUSE. One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6, 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals such as copper, potassium, iron, manganese, and phosphorus1. In addition to these already surprising benefits, kale contains phytochemicals associated with reduced risk of cancer and the promotion of eye health. It is a good source of fiber too, which is associated with reduced risk of heart disease and lowered blood cholesterol levels especially when kale is cooked instead of raw2. According to the American Journal of Clinical Nutrition, eating a diet rich in vitamin K can reduce the overall risk of developing or dying from cancer3. There are loads of vitamin K in kale which is necessary for normal blood clotting, antioxidant activity, and bone health. Kale is in season in the fall and winter months and is very versatile—
you can cook it, make kale chips, add it to smoothies, or simply eat it raw in a salad. Not only are the health benefits off the charts, but also when prepared correctly, kale can be absolutely delicious. If you haven’t tried kale already, I would definitely suggest it as it is a popular vegetable for a reason.
ALL HAIL KALE!
1 WebMD (http://www.webmd.com/food-recipes/features/the- truth-about-kale) 2 Yumi Petrisko, MS, RD, CSSD (UCSD Recreation) 3 WebMD (http://www.webmd.com/food-recipes/features/the- truth-about-kale)
1 CUP OF KALE equals: 180% DV of vitamin a 200% DV of vitamin c 1,020% dv of vitamin k only 36 calories THAT'S LIKE EATING : eat
103
bananas for enough vitamin A eat
384
carrots for enough vitamin k 6
LISTEN TO YOUR BODY with Biofeedback Written By: Jason Wang, Zone Intern
WHAT As Ivan Gonzalez from CAPS puts it, “There are many strategies that can be used to help manage stress. For instance, meditation, progressive muscle relaxation, and realistic thinking, are all methods that one can utilize in order to help reduce stress. Biofeedback is a process that utilizes instruments to measure physiological activity (e.g., heart rate, muscle tension, skin temperature, breathing), which ‘feeds back’ this information to the individual. In other words, Biofeedback can show someone how successful they are in implementing relaxation strategies to relieve their stress.“ Chances are, you have used biofeedback yourself. You’ve used it if you have ever taken your temperature or stepped on a scale. The thermometer tells you whether you’re running a fever, the scale whether you’ve gained weight. Biofeedback is a teaching tool that can help you become aware of, recognize, and manage stress and tension in your body that can exacerbate pain, mental suffering and other negative reflexes. Rather than a cure, biofeedback is a method for treating a variety of physical and mental ailments. It does not replace, but instead supplements available medical treatment for your particular condition, which can include migraine headaches, arthritis, anxiety attacks, depression, athletic injuries or back pain.
7
WHY
HOW
Unhealthy levels of stress can severely affect you in many ways — both physically and emotionally. High levels of stress can lead to headaches, muscle tension, sleep problems and anxiety. Increasing your awareness of the subtle body changes that occur when you are stressed allows you to develop strategies to control them. Recognizing these changes in your biological processes gives you more control of how stress affects you.
Biofeedback works by giving you feedback on various physiological functions that you may not typically notice, including skin temperature, muscle tension, and/or brain waves. Specialists use electronic equipment to send signals to patients in order teach them how to control various body functions. Electrodes are attached to your skin to measure your physiological activity and the results are displayed on the monitor.
Biofeedback can help with stress-related conditions by helping to reverse the stress response (and even prevent the triggering factors to begin with). It is helpful for a variety of conditions., including diabetes, heart disease, and persistent headaches.
During your biofeedback training, you will see an actual link between what is going on in your mind and your breathing, heart rate, blood pressure, skin temperature, perspiration, muscle tension and brain activity. This immediate feedback is one of the biggest benefits of biofeedback therapies.
Besides helping you feel better and using fewer drugs, biofeedback can also help improve the quality and quantity of your leisure and productivity time. You can sleep better, be more productive, and gain self-esteem and a more positive attitude. Your personal life may improve as you are able to concentrate on important matters, improve your patience, and reclaim your sense of humor.
Also, by showing you in ‘real time’ which relaxation techniques are working and which aren’t, you’re able to more easily grasp effective ways to relax your body’s physiology and incorporate healthier habits into your lifestyle. You can track your progress and eventually learn to control these processes to attain good health.
Biofeedback can show someone how successful they are in implementing relaxation strategies to relieve their stress.
WHERE
UCSD students can participate in a relaxation exercise using Biofeedback with the assistance of CAPS Wellness Peer Educators at multiple locations on campus. The Zone, located in Price Center next to Jamba Juice, hosts Biofeedback workshops weekly. Check out the program schedule and calendar on the website at www.zone.ucsd.edu. In addition, CAPS offers a Stress Management Through Relaxation Training and Biofeedback group, during the spring quarter. For more information or to sign up, students can email Dr. Finlay at lifinlay@ucsd.edu.
8
my 90 DAY FITNESS challenge Written By: Debbie Kim, Zone Intern
16-unit course load at school, a 15 hour work week, and countless hours dedicated to extra-curricular activities. I first thought to myself, when do I have time to work out? For many years I have been putting school over the wellness and health of my body. It’s always the, “Oh, I’ll work out when I’m done with midterms”, or “Why waste time working out when I could be studying?” Trust me, I was the epitome of making excuses. The truth is, none of the studying you do will matter if you are sick.
It is important to take care of your body first because, although it is not easy to admit, you aren’t as strong as you think. All of the junk food that you put into your body will eventually catch up with you and do more harm than you think it would.
9
This is how I arrived at the conclusion that I needed to do something about my health. I needed to be serious this time. I promised myself that it wouldn’t be one of those habitual traditional New Year’s Resolutions that tended to fall through the cracks. In order to keep myself accountable, I started a 90 day fitness challenge at my local gym—and purposely chose one that was close in proximity to my apartment and convenient walk to— so that I couldn’t make any excuses not to go workout. Through personal training, boxing classes, and indoor cycling classes,
I was determined to start fresh and make strides towards livin’ the good life.
have even thought of reaching on my own before. There were times where I wanted to give up, or when I thought that I couldn’t do a workout and having a trainer push me and give me the motivation to do it helped tremendously.
My typical workout schedule for the week looks like this: Monday: Personal Training Tuesday: Boxing Wednesday: Indoor Cycling Thursday: Rest Friday: Personal Training Saturday: Indoor Cycling Sunday: Rest Honestly, at the very beginning, it was exhausting. I remember following this routine for about 3 weeks in and wanting to give up. Trying to do all of this while still working part-time and being a full-time student seemed impossible. But I kept at it. I kept thinking to myself, not as eccentric of “What doesn’t kill you, only makes you stronger,” but rather
I wanted to start now because if we don’t change these habits now while we are young, the harder it will be to change them when we are older. During the 90 Day Challenge all I had to do was take a Day 1 picture, a Day 45 picture, and a Day 90 picture,
The rest was all up to you. When taking my Day 1 picture, I remember being so excited to finally change my body and to finally lead a healthier lifestyle. I started personal training, which truthfully, is one of the best investments I have ever made. Though it cost me a small fortune, I have been pushed to limits that I could not
“What doesn’t challenge you, doesn’t change you.” These workouts are challenging for a reason—they are going to test you test you in mind, body, and spirit— challenging you mentally, physically, and emotionally. Honestly, I’ve found that your mind gives up much faster than your body does. With this changed mindset, working out finally didn’t seem so tough. It’s a fun and great way to de-stress. It’s also empowering to no longer be the slowest one in my boxing class.
10
M AY 2 , 2 0 1 3 MATTHEWS QUAD &
fes
d o o G e h T
. 5PM-9PM & TOWNE SQUARE
e f i d L
stival THE GOOD LIFE
Hiking. Spending time with friends. Drinking hot chocolate on a rainy day. Everyone has a different idea of what “The Good Life” means to them, but they all share the common themes of
creating happiness and promoting good personal values. We know how easy it can be to lose track of or stop doing what really makes us happy throughout the hustle and bustle of college life. That is why last year, UCSD Health, Recreation & Well-being hosted the first annual “The Good Life Festival” to provide students and staff with an opportunity to have fun, relax, and reflect on what the good life means to them.
Attendees enjoyed a night of free food, activities, games, music, and fun! Since last year’s festival was an outstanding success with over 1,600 attendees, we’re bringing it back this year with even more food, more attractions, and more fun!
behind the scenes: c
r
e
a
t
i
n
g
THE GOOD LIFE Festival
Written By: Maleenee Beuhler, Zone Intern
Last year, The Health, Recreation & Well-being Cluster brought us the first annual Good Life Festival. This year, students and staff will experience even more attractions, more food, more booths, and more wellness. With such a popular and growing event, we set out to find, “Why The Good Life?” We spoke with two of the event planners, Iris Crowe-Lerma, Health, Recreation & Well-being Program Manager, and Kelsie Lathrop, Recreation Marketing Assistant to unravel the vision and purpose behind the festival.
What was your main objective for the festival?
KL: Our main objective was to show students that they can have fun on campus in a healthy environment. We also wanted students to be aware of our services in the Health, Recreation, & Well-being cluster so that we could answer any questions they might have.
How did you incorporate that vision into the festival?
IC: A small committee of staff and students helped plan the inaugural festival. We wanted the event to be an opportunity for students to learn about on-campus wellness resources, engage in healthy activities, and most importantly, just have fun! Everything from the climbing wall, inflatable jousting, live Zumba, the R&R Squad, and aqua bubble rollers, were chosen because they encouraged healthy behaviors and allowed students to enjoy a night of fun with their friends.
What was your favorite part?
KL: My favorite part was seeing everything actually come together on the day of the festival and seeing students lined up at the entrance as the event started. IC: My favorite part of planning any event is seeing the end result. A lot of time and energy went into the planning of The Good Life Festival, and being that it was a first time event, we had no idea if anyone would even show up! Yet, more than 1,600 attendees came out to the event and the night went off without a hitch! It was an amazing night and the big payoff was seeing so many students smiling, laughing and enjoying themselves.
What did you learn to and how will this year’s festival be different?
KL: I learned how to improvise and be creative with the resources available to us. I also learned how much time and effort is involved with a big event like this. This year we are continuing to be creative, but also know more of what to expect and are more prepared. IC: We learned to plan for more attendees than we expect! We planned for up to 1,000 attendees last year and were pleasantly surprised to see more than 1,600 attend; however, this made for long lines and short supply of food. This year we will have twice as much food, more activities, and will be redesigning the layout to accommodate even more attendees. We hope this year’s event will be even bigger and better with more opportunities for students to enjoy ‘the good life’!
Activities
From walking on water to relaxing massages, we’ll have activities everyone can enjoy!
Aqua Bubble Rollers Velcro Wall Bounce House InfLatable Pillow Fighting CLIMBING WALL CHAIR Massages
eat&Drink tasty food and drinks, need we say more?
Calbi Taco Food Truck Whole Foods Jersey Mike’s Subs
family fun The Good Life Festival is a family friendly event with activities to suit all ages!
Face Painting Henna Tattoos Arts and Crafts photo booth
ENTERTAINMENT
Experience the talent of UCSD students as they perform live on the main stage!
DJ Harry Bui Live Zumba Session Student Organization Performances
HEALTH & WELLNESS OUR HEALTH, RECREATION & WELL-BEING DEPARTMENT BOOTHS WILL PROVIDE YOU WITH WELLNESS INFORMATION AND RESOURCES AND ANSWER ALL YOUR QUESTIONS!
The Zone is a one-stop well-being lounge that encourages discovery, exploration, awareness, and adoption of new and current wellness offerings from meditation to therapy fluffies to to fitness classes. And even more, all programs at The Zone are free!
REC
Get moving, blood flowing, endorphins pumping! Not just about going to the gym, but playing with friends, developing skills, & having fun!
Your knowledgeable peer health educators, the Student Health Advocates, inform students of physical and sexual health issues in a fun, comfortable setting.
caps
SHS
CAPS helps students realize that the path to the Good Life begins with caring for your inner self. From stress reduction to sleep habits to relationships, CAPS helps students improve their emotional and mental wellness realize their inner wellness potential.
Develop healthy relationships and a safe community with SARC. Whether it’s their online safety outreaches or individual counseling, SARC provides students with the knowledge and support to live a safe, respectful, and healthy lives.
sarc
wHO’s ChECkINg YoU iN/oUT? Presented By UCSD’s Sexual Assault & Violence Prevention Resource Center (SARC)
Have you googled yourself? What will future employers find out about you online? Do you talk to your partner and friends about boundaries online? UC San Diego’s Sexual Assault & Violence Prevention Resource Center (SARC) has launched an awareness campaign called “Who’s Checking You In/Out?”. This campaign, featuring advice owl Ollie Hoo, talks about the do’s and don’ts of the digital world. From social networks like Facebook and Twitter to professional networking such as LinkedIn, Ollie Hoo can offer suggestions for keeping yourself safe and professional online.
iN/oUT? All it takes is a simple letter starting with
Dear Ollie...
Ollie will has his very own mailbox located in The Zone where you can drop off postcards with your concerns about navigating the cyber world!
Like
Follow
Meet Ollie! Your advice owl for the do’s and don’ts of the digital world.
DeR OlIe,
I just googled myself and found some info about me on this site cal ed spokeo. How can I delete it! ! -Freaked Out! !
*Actual submission.
17
sRc.uSd.eU
WhO’s ChECkINg YoU
In/OuT?
NO POSTAG E NECESSARY IF MAILED AT UC SAN DIEG 1. FinOd
OlIe Ho Ss 55 / Mc 02 UcD
Spokeo. your name and page on 2. Copy your URL. in page. 3. Return to Spokeo ma the bottom of the page 4. Find “Privacy” link on and Click. 5. Scroll down to find from Spokeo” “Removing your listing rm 6. Click on “Opt Out” Fo 7. Paste in URL dress 8. Enter a Valid email ad 9. Enter Captcha k link... 10. Check email and clic Voila! Off Spokeo.
@OllieHoo
#safetyFirst
*Actual submission.
April is Sexual Assault Awareness Month Did You Know? • Approximately one in five women are raped during their college years. • Approximately 6.1% of college men will experience an attempted or completed sexual assault. • 9 in 10 rape victims knew the offender. Most often, the offender was a classmate, friend, partner or former partner.
EVENTS 4/2: Day of Action Check with your college & library walk for action stations. 4/18: SAAM Walk/Run 3K Check in at 6:30pm on Library Walk. To register, visit sarc.ucsd.edu 4/24 Denim Day • CCC Comunidad Room • 11:00-12:30pm Wear your denim to show support for ending sexual violence. Join us for music, crafts, and to find out the winner of the SAAM photo challenge! 4/25 Take Back the Night • Price Center Plaza • 7:00pm A night of empowerment for the UCSD community to speak up against violence and support survivors 4/30 – 5/2 RAD Self Defense Class • UCSD Police Department • 5pm-9pm* This three day class covers realistic self-defense tactics and techniques for women. *Times may change. Go to sarc.ucsd.edu for more information.
18
Promoting Financial Well being
Do you understand your health insurance BILL ? Written By: Pauline Nuth, Zone Intern
Health insurance is a hot current events topic. It has been about three years since President Obama signed the Affordable Care Act (ACA), also known as Obamacare, into effect. Since its inception in 2010, we’ve already seen many changes taken into effect. Some notable actions include extending the coverage for young adults under a parent’s plan to the age of 26, and eliminating lifetime limits on insurance coverage. As we approach 2014, there are more significant developments to come. This includes, establishing the Health Insurance Marketplace, and increasing access to Medicaid. As health care reform continues to expand, it’s it important as young adults, to understand some of the financial implications of your hospital bill—understanding how your health insurance works.
-CaseStudyexample Imagine you are not feeling well, so you decide to go visit a specialist with complaints of chest and heart problems, in which you find that you must undergo heart surgery. Let’s say the health insurance coverage you’ve purchased (via up-front payment of the premium) has the following benefits package: a $20 copayment per visit for specialist visits, a $500 annual deductible, 10% coinsurance after deductible, and $4,000 out-of-pocket maximum per year.
your Insurance Plan “direct (up-front) expenses”
premium/year
$
1200
“indirect (out-of-pocket) expenses”
deductible $ copayment/visit $ coinsurance out-of-pocket max $
200 20 10% 4,000
Office Doctor Bill Visit #1 Visit #2 Visit #3
$ $ $
200 200 200
Hospital Surgery Bill Surgery Room Doctor Fee Total
19
For more details and information about general health-insurance policies please visit healthcare.gov
$ $ $ $
50,000 25,000 25,000 100,000
Let’s say the premium you pay for individual health insurance coverage is $1200 per year.
no lifetime max
PREMIUM - Agreed upon fees paid for coverage of medical benefits for a defined benefit period. Premiums can be paid by employers, unions, employees, or shared by both the insured individual and the plan sponsor. (www.bls.gov)
You visit the specialist three times before going into surgery. You doctor charges $200 per specialist visit. Since there is a $20 co-payment per visit for specialist visits, you are responsible for paying $60 in copayments of the total $600. For this example, we assume the plan does not require that the deductible first be must, thus the remaining bill portion of $540 is paid for by the insurance company.
$ 100,000
COPAYMENT - A form of medical cost sharing in a health insurance plan that requires an insured person to pay a fixed dollar amount when a medical service is received. The insurer is responsible for the rest of the reimbursement. Some plans require that a deductible first be met for some specific services before a copayment applies. (www.bls.gov)
You have the heart surgery, and receive a hospital bill of $100,000. Since there is a $500 annual deductible, you are responsible for paying the first $500. DEDUCTIBLE - A fixed dollar amount during the benefit period (usually a year) that an insured person must pay before the insurer starts to make payments for covered medical services. Some plans may have separate deductibles for specific services. (www.bls.gov)
After this $500 deductible is paid, then the insurance company will pay a percentage of the remaining bill in what is called the coinsurance. Since there is 10% coinsurance for surgeries, you are responsible for paying 10% of the remaining $99,500—until your out-of-pocket limit ($4,000) is reached for the year.
$ 4,000
out-of-pocket max
COINSURANCE - A form of medical cost sharing in a health insurance plan that requires an insured person to pay a stated percentage of medical expenses after the deductible amount, if any, was paid. Once any deductible amount and coinsurance are paid, the insurer is responsible for the rest of the reimbursement for covered benefits up to allowed charges. (www.bls.gov)
Since (in your purchased plan) there is $4,000 out-of pocket maximum—note, that you already paid $500 of deductibles (which counts towards the out-of-pocket limit)—you must pay $3,500 before your coinsurance kicks in. Which means, while you would have been responsible for the $9,950 (the full 10%), since you reached your $4,000 out-of-pocket quota (paid $500 deductible + paid $3500)—the remaining surgery bill ($6,450 + $89,550) totaling to $96,000, is paid for by the insurance company. OUT-OF-POCKET LIMIT (MAXIMUM) - The maximum dollar amount a group member is required to pay out of pocket during a year. Until this maximum is met, the plan and group member shares in the cost of covered expenses. After the maximum is reached, the insurance carrier pays all covered expenses, often up to a lifetime maximum. (www.bls. gov)
coinsurance $ 200
deductible *Does not count towards deductible or out-of-pocket (max) expenses.
$ 60
copayment*
$ 540
*Does not count towards deductible or out-of-pocket (max) expenses.
premium* $ 1200 20
5
Things To Know
About Having A Sexually Healthy Relationship
Provided by the UCSD Student Health Advocates (SHAs)
1: Communicate Talk with your partner openly & honestly about sexual history, boundaries, what you like & don’t like, getting tested, and safer sex practices. Good communication is a key component of a healthy relationship. Check out a mini-movie about getting tested and talking to your partner @ http://sha.ucsd.edu/gyt/. You can also visit www.itsyoursexlife.com/gyt/talk/ for more tips on how to have a conversationwith your partner about these topics.
2: Get Yourself Tested
Get tested for sexually transmitted infections (STIs) once a year, anytime you have a new partner, or anytime you have any symptoms. Taking care of your health means taking care of your sexual health too. Many STIs have little to no symptoms associated with them so it is important to get tested regularly. If you do notice anything different going on with your body, talk to your health care provider as soon as possible.
3: Be Informed • Attend a FREE Sexual Health Info Session at Student Health Services where you will learn about contraceptive methods, STIs, health exams, and much more. Plus get free safer sex giveaways. Visit studenthealth.ucsd.edu for dates & times of sessions. • Research information from credible sources www.cdc.gov/sexualhealth www.planned.org www.goaskalice.com www.iwannaknow.org www.itsyoursexlife.com/gyt
21
You can get tested at Student Health Services by making an appointment with a provider or using the self-directed walk-in STI testing at the lab. You can also get tested in the community. Check out ‘ Know your Campus Resourcs’’ section for more information.
5 Things To Know About Having A Sexually Healthy Relationship (Cont’d)
5: Know Your Resources
Student Health Services (SHS) studenthealth.ucsd.edu (858) 534-1824
4: Safer Sex = Hot Sex Safer Sex = Hot Sex. Safer sex can be fun! Not only do you show your partner you care about them & yourself, but knowing you are protecting yourself from STIs can make sex more fun.
Important Things to Remember About Using a Condom
• Make sure condoms are stored in a cool & dry place. • Check the expiration date. Do not use expired condoms. • Check condom package for any air leaks or punctures. Do not use damaged condoms. • Ensure the condom is not inside-out before covering the penis. • Pinch the tip of the condom to leave a little space for semen before unrolling the condom all the way to the base of the erect penis.
Sexual Assault & ViolencePrevention Resource Center sarc.ucsd.edu (858) 534-5793
Counseling & Psychological Resource Center (CAPS) caps.ucsd.edu (858) 534-3755
Lubercation
• If using lubricant, make sure it is water-based. Do not use oil-based lubricant. • Try putting a small drop of lubricant inside of the condom or on the dental dam to enhance sensation.
What is a dental dam?
• Dental dams are a thin latex square that is place on the vulva or anus when the mouth, lips, or tongue are used to sexually arouse a partner. • DO NOT use dental dams for oral-penile contactuse a condom instead. • Keep the dental dam the same size down and do not re-use. • If you do not have a dental dam, cut open a condom length-wise or use non-microwaveable plastic wrap.
Lesbian, Gay, Bisexual, Transgender Resource Center lgbt.ucsd.edu (858) 822-3493
Find an off-campus STI testing center www.hivtest.org
22
Welcome to the
Food Arena Let the competition begin! Written By: Hannah Wang, Zone Intern EATING HEALTHY REQUIRES A LIFESTYLE CHANGE. It also requires self-education to make better choices when deciding what to eat. There are a few simple decisions that we can actively make to reduce the unwanted calories, and still enjoy our meals to the fullest!
APPETIZER Creamy Clam Chowder vs. Creamless Creamy Squash Soup ENTREE Steak and Fries vs. Seared Salmon with Asparagus Salsa DESSERT Pizookie vs. Oatmeal and Dark Chocolate Cookie
23
[ Round 1 ] A P P E T I Z E R s Creamless Creamy Squash Soup
Creamy Clam Chowder
VS T
he clam chowder that you order from restaurants or even the canned soup you purchase from the supermarket can contain over 200 calories in a single cup serving. They also contain a high amount of sodium, sometimes up to 2000mg when the suggested daily intake is about 1500mg. Dietitian’s Note: The high fiber content of the squash and potatoes will help you feel fuller longer without the added guilt from the high fat of a cream based soup!
C
raving for a creamy soup that is healthier? We have an alternative for you that is equally delicious. The Squash Soup retains the creamy texture in the soup, but the creaminess comes naturally from fresh ingredients, such as winter squash and potatoes. Squash is high in vitamin A, an important antioxidant that supports eye-sight, and potassium, which reduces the risk of hypertension and possibly stroke. This soup also uses olive oil to enhance the flavor and replace the butter and heavy cream commonly found in other chowders. Olive oil is made of monounsaturated fatty acids, which are considered the healthier dietary fats.
[ Round 2 ] E N T R E E s Seared Salmon with Asparagus Salsa
Steak & Fries
VS T
he recommended size portion for a piece of steak should be about the size of a deck of cards, but most restaurants serve it twice or three times the recommended portion! This can double or triple the calories you really need to consume. Moreover, recent research has proven that the burnt surfaces of the steak may also contain carcinogens that are harmful to our bodies.
T
he amount of protein and potassium that you can get from steak is comparable with salmon and may contain less fat. Salmon not only contains proteins and unsaturated fats that benefit our health, it also contains omega-3 fatty acids. Omega-3 fatty acids are essential to our bodies but we can only get it from food. These omega-3 fatty acids can help reduce inflammation and lowers the risk of diseases such as heart disease and arthritis.
Dietitian’s Note: Watching your portion sizes is key to success in maintaining a healthy lifestyle. Next time you’re out to eat, take a look at the portion served and ask for a to go box! Not only will you have a meal for later, but it will help cut down on your food budget as well!
24
[ Round 3 ] D E S S E R T s
Oatmeal & Dark Chocolate Cookies
Pizookie
VS A
freshly baked cookie topped with ice cream may satisfy your sweet tooth, but it also contains almost 47g of total fat, 64g of sugar, and 900 calories in just one serving. To put it in perspective, 64 g of sugar is roughly 10 teaspoons of sugar. Dietitian’s Note: When baking, applesauce can be used to replace fat sources such as butter or oil to lower the fat content while adding moisture. Sprinkle a little cinnamon in the mix to pack the cookie full of flavor! Plus, cinnamon may help to lower your cholesterol and regulate your blood sugars! (http://cookingactress.blogspot.com/2012/10/ healthy-oatmeal-chocolate-chip-cookies.html)
U
nlike the usual recipe for chocolate chip cookies that contain lots of butter and processed flour, this recipe substitutes some of the butter with vegetable oil and uses wheat flour instead. Other ingredients in this recipe such as Oats and dark chocolate are also heart healthy ingredients. Both have been shown to improve cholesterol, and stabilize blood sugar, thus reducing the risk of cardiovascular diseases. Just in 1 cup of oats, you can get 6g of protein and 4g of fiber. Our very own UC San Diego researchers have also discovered that dark chocolate can help reduce stress. To satisfy the ice cream craving on your hot warm cookie, use frozen yogurt instead to lower the calorie intake.
Meet Your New Dietitian from HDH
E
lizabeth Shaw is the new Registered Dietitian with UC San Diego’s Housing Dining Hospitality Department. She has a strong passion to provide the campus community with nutrition tips that are accurate and practicable. Elizabeth dispels food myths and helps students learn to enjoy all foods in moderation! Elizabeth’s role as a campus resource includes several key public outreach and educational elements. In conjunction with HDH’s culinary team, Elizabeth provides students living on campus with food allergies individualized meal planning assistance. She is also available to the campus community for one-on-one nutrition counseling. Elizabeth assists in the maintenance of on-line and UCSD mobile app menu nutritionals for all 16 HDH locations. Finally, you may catch her at various educational events including the Zone’s Tasty Tuesday presentation with Executive Chef Vaughn Vargus. For more information, visit http://hdh.ucsd.edu/diningservices/nutrition.asp or feel free to contact her at nutrition@ucsd.edu with any of your nutrition inquiries.
25
[ RECIPES ] FOR YOU TO TRY Creamless Creamy Seared Salmon with Squash Soup Asparagus Salsa
Oatmeal and Dark Chocolate Cookie
Ingredients: Ingredients: 1 celery rib, chopped For Salmon Ingredients: 1 medium carrot, chopped 1 lemon, zest only 1/2 cup butter, softened (1 stick) 1 medium onion, chopped 2 tablespoons fine-quality extra-virgin 1 lime, zest only 1/4 cup vegetable oil olive oil, plus additional for drizzling 2 tbsp coarse sea salt 1/2 cup granulated sugar 1 lb winter squash such as butternut, 11 oz fresh salmon fillet, skin removed, cut in 1/2 cup packed brown sugar peeled, seeded, and cut into 1/2-inch half lengthways 1/2 teaspoon baking soda cubes 1 tbsp smoked paprika 1/2 teaspoon salt 1/2 lb boiling potatoes, peeled and cut into 1/2-inch cubes 1 tbsp olive oil 2 eggs 1 whole fresh peperoncino (small hot For the Asparagus Salsa 1 teaspoon vanilla Italian green pepper) or 3/4 teaspoon 1 bunch asparagus, ends removed 2 cups whole wheat flour dried hot red pepper flakes 1/2 red chilli, seeds removed, cut in small thin 10 oz (1 bag) dark chocolate 2 teaspoons coarse sea salt strips chips (chopped into smaller bits, 3 1/2 cups boiling water plus additional for thinning 1/2 red onion, finely chopped if desired) 1 crisp amaretto (Italian almond 1/2 cucumber, peeled, pith removed, finely 1 1/2 cup old fashioned oats macaroon), finely crushed (2 chopped tablespoons) 2 tbsp white balsamic vinegar Method: few drops Tabasco sauce 1. Preheat oven to 375째F. Methods: salt and freshly ground black pepper 2. In a large mixing bowl, 1. Cook celery, carrot, and onion in 1 tbsp chopped fresh coriander beat butter and oil until well 2 tablespoons oil in a 3-quart heavy saucepan over low heat, stirring combined (about 30 seconds). Method: occasionally, until tender but not 3. Add brown sugar, granulated browned, 10 to 12 minutes. 1. For the salmon, mix the lemon and lime 2. Add squash, potatoes, peperoncino,zests with the salt in a small bowl, then rub the sugar, salt and baking soda and and sea salt. Stir in 3 1/2 cups boiling mixture onto the salmon. Cover with clingfilm beat until combined, scraping water and simmer, covered, until the sides of the bowl when vegetables are very tender, about 20 and marinate in the fridge for 15 minutes. needed. minutes. 2. Brush the salt mixture off the salmon and 4. Beat in eggs and vanilla until 3. Remove and discard peperoncino pat dry. (if using pepper flakes, leave in soup). combined. 3. Heat a frying pan or griddle over a high Puree soup in batches in a blender 5. Beat in the flour, adding 1/2 (use caution when blending hot heat. Drizzle the olive oil over the salmon cup at a time. liquids), adding more water to thin to fillets and fry for 30 seconds on each side. desired consistency. Stir in dark chocolate chips 4. Serve soup drizzled with additional Remove the salmon from the frying pan, dust 6. and oats. with paprika, wrap in clingfilm and set aside to oil and sprinkled with amaretto cool. crumbs. 7. Drop the dough by rounded 4. For the asparagus salsa, reserve 5cm/2in of teaspoon onto ungreased the tips and slice the remaining stems into thin baking sheet, about 2 inches rounds. Slice the tips thinly using a Japanese apart. slicer or vegetable peeler and set aside. 8. Bake for 8-10 minutes, or 5. Mix the asparagus stems, chilli, red onion, until edges are golden brown. cucumber, tomatoes and lime together in a bowl. Add the balsamic vinegar and a few drops of Tabasco sauce, to taste. Season with salt and freshly ground black pepper.
6. To serve, spoon the salsa onto serving
plates. Slice the salmon into eight slices and add two slices to each serving plate. Sprinkle over the coriander and top with the asparagus tips.
26
join
CAPS
WELLNESS PEERS
The Wellness Peer Educators are a small group of students working together to educate fellow students about mental health and wellness, reduce stigma and spread awareness of Counseling and Psychological Services (CAPS). FREE pizza and drinks at Info Night on Monday, 4/15, 6 – 7pm at Revelle Formal Lounge (next to Plaza Cafe) Learn more about the program at caps.ucsd.edu. ·
27
Applications are due: Friday, April 19 by Noon
Kicking Butts Off Campus UC SAN DIEGO DID YOU KNOW?
Cigarette butts are TOXIC and they are EVERYWHERE! Cigarette butts are consistently the number one item picked up from clean-ups and the cost to clean them up comes directly from college tuition and fee costs! These butts are an environmental burden, disgusting, and most importantly damaging to the health of people and animal life.
It is time we stand up to tobacco litter and kick the butts! W H AT C A N Y O U D O ?
Join us for our first Kicking Butts Off Campus Clean-Up Event. We need at least 50 UC San Diego student volunteers to take part in helping us make our campus beautiful for just one hour of clean-up!
Saturday April 13th, 2013 9AM -12PM
Kick-off at Price Center Plaza Free PIZZA and “Sun God says...� shirts for the first 100 volunteers who register! REGISTER AT: http://ucsdcleanup.eventbrite.com For more information please contact Shanna Dayan: shdayan@gmail.com
28
THE ZONE INTERN TEAM SPECIAL EDITION: SENIOR SEND-OFF
SENIOR SEND-OFF: Farewell Maleenee Beuhler
“We have proven that a small group of people with passion and individual talents can come together and achieve great things.” I feel like a mother saying goodbye to my child leaving for college. I have helped raise The Zone since it opened in 2010, watched it grow, falter, learn, and flourish into what it is today. I have no doubt that The Zone and its mission will continue to develop and improve students’ well-being and college experience. I have met some of the most interesting, genuine, and friendly people at UCSD. These Zone guests are no longer guests but friends, and are one of the main reasons I love coming to work every day. It has been a pleasure helping fellow students improve their wellbeing. I am especially grateful for my co-workers. Never have I met such an inspirational, supportive, and loving group of people. We have proven that a small group of people with passion and individual talents can come together and achieve great things. I am leaving not only with the professional and real-world tools to succeed, but lifelong friends and the inspiration to do more. My boss asked me to sit down and evaluate what I’ve done, what I’m proud of, and what I want to accomplish. My co-worker got me thinking about what truly inspires me. Running into friends from The Zone around campus always makes my day. I appreciate every single person, experience, and challenge brought on by The Zone because without them, I would not be where I am today. It has been an honor and a privilege to work at The Zone. Maleenee Beuhler, Muir ‘13 Programming Lead Intern Fall 2010 - Spring 2013
Natalie Wong
“Here is where I have found an eternally growing community built on a set of shared values to Improve all dimensions of wellness across UCSD. ” Hot tea to warm your soul on a gloomy morning. Comfy beanbags to nap on in the middle of an exhausting day. Cuddly dogs to come share their love with you after a stressful afternoon. For most of those in the Triton community, The Zone is primarily known as an on-campus resource center where students and staff can come together and educate both themselves, as well as others, about the importance of wellness. But for me, The Zone has been infinitely more than that. The Zone has been my second home and my sanctuary throughout the past two-and-a-half years of college. I stumbled upon The Zone during First Friday of my freshman year, and it wasn’t long before I knew that I wanted to become a part of this movement. Since the spring of that same year, I have been working at and growing alongside The Zone. From learning how to better communicate with others, to enjoying all the little things in life, The Zone has taught me so many different life values that have truly made a difference in and lasting impact on my college experience. Here is where I have spent many cherishable and unforgettable moments, here is where I have met some of the most genuinely caring and passionate people. Here is where I have found an eternally growing community built on a set of shared values to improve all dimensions of wellness across UCSD. My time here at The Zone may now be over as I embark on the next journey in life after June 16th, but I will always carry with me in my heart and mind the memories, conversations and inspirations I have shared with all of those that I have crossed paths with at The Zone — from each guest, to all our instructors, and most of all, with my amazing co-workers and Director. Natalie Wong, ERC ‘13 Marketing & Graphic Design Lead Intern Spring 2011 - Spring 2013
29
THE ZONE INTERN TEAM SPECIAL EDITION: SENIOR SEND-OFF
Zone Intern Class of 2013! Hannah Wang
“I really love the friendly and fun working environment in the space and the strong collaboration between the interns.” I have always wanted to work at The Zone because I strongly identified with the mission of improving student wellness and I am so grateful to be given the opportunity to in my last year here at UCSD. The Zone has been my second home and the staff team has been like my second family since I began working here in September. I really love the friendly and fun working environment in the space and the strong collaboration between the interns. I feel that we have accomplished so much in such short amount of time, especially with The Good Life Magazine and just letting students know about our resources. I really hope that our next group of interns will continue The Zone’s growth! Hannah Wang, Muir ‘13 Programming Intern Fall 2012 - Spring 2013
Pauline Nuth
“it brings about a new “light,” a light that has empowered me to become stronger—in every essence of the phrase— in mind, body, and spirit.” “And as we let our own light shine, we unconsciously give other people permission to do the same.” This is what my time at The Zone has unconsciously given me. As I reflect upon this past year, I have found that The Zone “regulars”, the workshops and programs, and most notably my co-workers—have built such a flourishing environment for me to grow as an individual. I am so indebted to their continuous patience and support. Each day that I come to work and interact with my fellow students and coworkers, it brings about a new “light,” a light that has empowered me to become stronger—in every essence of the phrase—in mind, body, and spirit. Pauline Nuth, ERC ‘13 Marketing & Graphic Design Intern Fall 2012 - Spring 2013
Debbie Kim
“I love that we have our own little family at The Zone and that my co-workers are here for me no matter what.” The Zone is a place for me to relax, de-stress, and have fun, even while I am working. I love that we have our own little family at The Zone and that my co-workers are here for me no matter what. The Zone has become more than a place of work for me; it has become a lifestyle in that it is something I constantly talk about and promote. I love partaking in all the programs that we have, and I honestly feel so blessed to have gotten this job. It’s crazy that I get excited to come to work! But it has truly become a second home and it reminds me that I need to truly live my life through the standards of The Zone in that I need to take care of my health and take time to myself even if I am stressed out with school and life. I am looking forward to all the new Zone Interns, programs and guests that I will be meeting in the near future -- here’s to the incoming year! Debbie Kim, Revelle ‘14 Incoming Programming Lead Intern Fall 2012 - Present
30
zonetip#5 Life is like a cup of tea - it's all in how you make it.
zone.ucsd.edu