The Good Life Winter 2013 Volume 2 Issue 1 by UCSD Student Health & Well-Being

THE GOOD LIFE FEATURING

FOOD ARENA

NACHO KALE CHIPS PESTO SAUCE FLOURLESS BROWNIE S

SWEET DREAMS

SOUND SLEEPING

New YEAR, New YOU

MINI-FITNESS WORKOUT 101

the good life is a collaborative effort

brought to you by the zone staff

THE GOOD LIFE WINTER 2013 | VOLUME 2 ISSUE 1

CONTENTS 3 4 7

A LETTER FROM THE CLUSTER DISTANCE MAKES THE HEART GROW FONDER FOOD ARENA Nacho Kale Chips Pesto Pasta Flourless Brownies

SWEET DREAMS SOUND 10 AND SLEEPING WHY WATER IS BEST DRINK 13 THE IN THE WORLD

FORMULATE FOR SUCCESS Mini Fitness-Workout 101

THE SKINNY ON DINING OUT

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, The New Year has begun and campus is alive and buzzing once again! As is the New Year tradition, many of us have set new goals to accomplish. In the past, I have often been guilty of making the same resolutions – to eat healthier or exercise more – but every year I find myself slowly letting these goals fall by the wayside. In looking back, I realize that I set these types of goals because they were what I thought I should be doing, but not necessarily what I wanted to be doing. I would force myself to go to the gym…but never really felt excited to go; I would try to keep on a healthy diet…but always found myself more satisfied balancing my healthy meals with an occasional guilty pleasure. So this year, I have decided to make my resolution about what I want to do, rather than what I think I should do. And this is what I have decided: 1) I love running, so I want to complete a half marathon; 2) I love my job and want to grow within my role, so I plan to apply to a master’s program this February; and 3) I love my family, and would like to visit them on the east coast this year. These are the things that bring happiness to my life and these are the goals I’m excited to achieve. When I think of “the good life” this is what comes to mind, and these are the things that comprise my good life. As we journey into 2013, I encourage you to think of what brings happiness and meaning to your life. All of us in Health, Recreation & Well-being hope to encourage healthy living, promote well-being, and help UC San Diego students flourish. We hope to help prepare students for a bright future – full of optimal health, wellness and contentment; and ultimately, to encourage students to live their good life. As Howard Thurman said:

“Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive.” Through The Good Life magazine we hope to provide you with information and options to help you live your good life – whatever that may mean to you. I encourage you to take advantage of our cluster’s wellness offerings and test out a new program for yourself. Drop by The Zone, in Price Center Plaza, and try one of our many wellness programs for free – from fitness classes to healthy cooking demos to chair massages and therapy fluffies – we are sure to have something to put a smile on your face! When asked, “What is the good life to you?”, UCSD students had wonderful things to share: “Good friends, good food, and good health!” “Doing what you’re passionate about and what you love” “Family and friends – that’s what it’s all about!” “Being able to have a good time and enjoy yourself, no matter the circumstance” “Having fun, but also making a difference and taking care of people around you” “You’ve got to be happy with what you’re given, and then make the best out of what you’ve got” So, what is your good life? Whatever you decide it to be, may 2013 be a time for you to pursue your passions and truly come alive! In good health and happiness, Iris Crowe-Lerma Program Manager Health, Recreation & Well-being Cluster UC San Diego

DISTANCE MAKES THE

heart GROW FONDER...

By Natalie Wong, Zone Intern

Fstudents or many people — especially college — the term, “long distance

relationships” is most often affiliated with maintaining the bond between their significant other, whether it may be a relationship sustained between two university students, or even a partner who is older and working full-time somewhere many miles away. But often times — especially for college students — we frequently forget the other long distance relationship that is as equally as important to keep together: the one with our family. Too many times do we let our commitments — midterms, projects, club activities, work, social lives — become reasons or excuses not to call home and check-in with our parents; to see how our brother is doing at his new job; to make sure that our sister is surviving high school.

Everything that constantly goes on around us at school makes it just that much easier to subdue the feelings of home-sickness that we have all inevitably felt at some point during college. It’s understandable — we all have busy schedules and a self-made promise to live up to the hype of “college life” — that we will make the next four years spent here the best and most unforgettable time of our lives before we head out to the real world. But we also have to remind ourselves that these four years spent away from home are four years of family-time we will never get back. Maybe our family members will not explicitly say to us that they miss us, that they think of us often, hope that we are doing well and wish that we would go back and visit home soon. But these are all thoughts that constantly circle around their minds, a reoccurring worry about their children or siblings that they face day-to-day.

Maybe our family members will not explicitly say to us that they miss us, that they think of us often, hope that we are doing well and wish that we would go back and visit home soon. But these are all thoughts that constantly circle around their minds, a reoccurring worry about their children or siblings that they face day-to-day. College is a place where we learn how to take care of ourselves and become more independent. But, more than anything, college is also a time when we begin to learn and experience the importance of caring for others. And who else is more deserving of this affection and attention than our very own family?

“I try to visit my family often, but if I can’t I keep in touch with my sister by looking at videos posted on Facebook of my nephews or send texts to my little brother about his new video game or movie.” Monica De La Cruz 3rd Year, Roosevelt College

“I keep in touch with my family through social media and messenger applications on my phone.” Nina Wang 4th year, Marshall College

“After studying abroad and basically being disconnected from the world, I’ve returned with a great appreciation for the important relationships in my life, especially with my family. I stay in contact with them through nice long telephone conversations throughout the week or random texts throughout the day. It’s not necessarily every day, but occasionally to remind each other that we’re thinking about them.” Ruby Dang 3rd year, Warren College

“I write letters and send text messages to my family.” Jonathan Lin 4th year, marshall college

“I keep in touch with my dad in Arizona by giving him a phone call about once a week and chatting with him for at least an hour about what’s going on in my life.” Daniel Maryanovsky 4th year, Muir College

WELCOME TO THE

FOODArena Let the Competition Begin By Hannah Wang, Zone Intern

It’s easy to eat unhealthy, especially when you’re trying get around on a college students’ budget and fast food restaurants are just around the corner. Eating healthy requires a lifestyle change, but you can start by simply switching some of your guilty pleasures with some tasty and healthy alternatives.

[ Round 1 ] a p p e t i z e r s Skillet Chip Nachos

Nacho Kale Chips

VS I

nstead of heavily loaded nachos that contain over 1500 calories, try nacho flavored kale chips. Kale chips contain the same crispy texture that you crave in nachos but with much fewer calories. Simply eating a cup of Kale will cover many of your daily required nutrients such as 15% of calcium, 15% of vitamin B6, 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1020% of vitamin K.

Recipe: Nacho Kale Chips INGREDIENTS: 200g raw kale 1/8 cup unsalted, roasted sunflower seeds 1/2 cup large flake nutritional yeast 2 tablespoon rice vinegar 1/2 teaspoon sweet, smoked paprika 1 tablespoon onion powder 1 tablespoon garlic powder 1/2 tablespoon cumin powder 1 teaspoon black pepper 1/4 teaspoon salt 1 teaspoon lemon & herb seasoning 1 teaspoon cayenne pepper

METHOD: 1. Remove Kale from stem 2. Wash and dry Kale 3. Mix all ingredients (except nutritional yeast and kale) in food processor 3. Put Kale in large bowl and mix all ingredients into Kale, coating evenly. 4. Spread on cookie sheet and place in preheated 250 degree oven. 5. Bake for 20-30 minutes, until crispy. Feeling lazy? You can also buy nacho flavored kale chips in stores like Trader Joe’s!

[ Round 2 ] e n t r e e s chicken alfredo pasta

pesto pasta

VS A

dish like the Chicken Alfredo Fettuccine may be mouthwatering, but do you know what the Alfredo sauce is made of? Alfredo is a white sauce made with butter, heavy cream, and grated parmesan cheese. A healthier option would be something like pesto pasta. Pesto is usually made of pine nuts, basil, and cheese, so you can still get the cheesy flavor in your pasta sauce. You can also use pesto in a variety of ways, such as tossing it on steamed veggies, spreading it on sandwiches, or even use it as a dip!

Recipe: Pesto Sauce INGREDIENTS: METHOD: 1/4 cup nuts, such as walnuts or 1. Pulse all ingredients in a food pine nuts, or sunflower kernels processor until smooth. 2 cups packed chopped raw herbs/greens, such as basil, kale or parsley 1/2 cup grated hard cheese, such as Parmesan or Romano 2 tablespoons extra-virgin olive oil 2 tablespoons lemon juice 1 tablespoon water (optional) 1/2 teaspoon salt A NOTE FROM OUR 1/4 teaspoon freshly ground RECREATION black pepper DIETITIAN YUMI: The pesto pasta can also be made with whole wheat pasta to increase the fiber and nutrient content!

Interested in more nutritional information ?

Student Health Services and Recreation both offer nutrition counseling services:

[ RECREATION ] recreation.ucsd.edu/fitlife/nutritional-services.html

[ STUDENT HEALTH SERVICES ] studenthealth.ucsd.edu/nutritioncounseling.shtml

FOR MORE HEALTHY RECIPES:

[ RECREATION DIETITIAN YUMI ] ucsandiegofitlife.wordpress.com [ WHOLE FOODS ] wholefoodsmarket.com/recipes [POPULAR BLOGSPOT] thehealthyfoodie.com/

[ Round 3 ] D E S S E R T S FLOURLESS BROWNIES

FUDGE BROWNIES

VS A

normal fudge brownie (2’’ square) can contain up to 250 calories! The chocolaty moist flavor of the brownie is hard to resist, we understand. So here’s an alternative for you: Flourless Brownies. These brownies contain about 160 calories packed with vitamins, minerals, antioxidants, and plenty of protein. The secret ingredient in this healthy alternative is something you would never have guessed: Black Beans.

A NOTE FROM OUR RECREATION DIETITIAN YUMI: There is increased fiber content in the flourless brownies as black beans are packed with fiber!

Recipe: Flourless Brownies INGREDIENTS: 1 (15 ounce) can no-salt-added black beans, drained and rinsed 3 large eggs 1/3 cup melted butter, more for the baking dish 1/4 cup cocoa powder 1/8 teaspoon teaspoon salt 2 teaspoons gluten-free vanilla extract 1/2 cup plus 2 tablespoons cane sugar 1/2 cup gluten-free semi-sweet chocolate chips 1/3 cup finely chopped walnuts

METHOD: 1. Preheat oven to 350°F. 2. Butter an 8-inch baking pan. 3. Place the black beans, eggs, melted butter, cocoa powder, salt, vanilla extract and sugar in the bowl of a food processor and blend until smooth. 4. Remove the blade and gently stir in the chocolate chips and walnuts. Transfer mixture to the prepared pan. 5. Bake the brownies for 30 to 35 minutes, or until just set in the center. Cool before cutting into squares.

A note from our Student Health Services Dietitian:

Often times people associate ‘healthy eating’ with eating bland and boring foods. This is absolutely not the case! A healthy diet can be extremely flavorful and satisfying if you incorporate fresh produce, herbs, nuts, and oils. The author, Hannah, has provided you with alternative recipes that are high in vitamins and minerals and low in fat and total calories compared to their counterparts. If you don’t like to cook or are not able to make the time to cook, you can incorporate the same principles Hannah used while eating out.

HEALTHY ALTERNATIVE EXAMPLES:

+ Top mexican food with avocado/guacamole and salsa instead of cheese and sour cream + Ask for whole wheat bread, pasta, or pizza crust instead of traditional white flour (numerous restaurants and fast food chains are now offering whole grains, visit www.wholegraincouncil.org for a list) + Choose a pesto or tomato sauce instead of a cheese or white sauce

GOING FOR DESSERT?

+ Go for ice cream or frozen yogurt instead of cupcakes or pastries (think calcium) + Choose an oatmeal or peanut butter cookie over chocolate chip or sugar

Did you know... The Zone offers healthy cooking demonstrations that feature local, organic, and vegetarianfriendly ingredients! Visit our Tasty Tuesdays from 2 -2:45pm to get new recipes, learn about nutrtion, and sample the food - all for free!

Sweet Dreams

SOUND SLEEPING

By Ian C. Howard, Wellness Peer Educator Counseling and Psychological Services (CAPS)

â&#x20AC;&#x192; ARE YOU HAVING TROUBLE BALANCING your time between academics, a social life, and sleep? Most college students struggle to achieve the perfect balance. Our sleep suffers even more with upcoming midterms and finals. Usually sleep is put on the backburner as the other two parts of this triad are given priority. Some people see sleep as something you can catch up on over the weekend; however, sleep is not a bank account that you can make deposits in to catch up. Getting adequate sleep is important for optimal academic, social, and physical performance. Three areas of sleep hygiene that students can improve are your personal habits, sleeping environment, and how you get ready for bed. With small changes in these areas, we can improve our ability to fall asleep, stay asleep, and improve our quality of sleep.

PERSONAL HABITS

First, even though most of us allow our bedtime to vary, it is best to set a fixed bedtime and awakening time so that our bodies get into a routine. A consistent schedule can help us fall asleep faster and feel more alert when we wake up. Secondly, avoid taking naps during the day because they can interfere with your sleep schedule (i.e., you may have trouble falling asleep at night when you take a nap). If you feel that you need to take a nap, especially during that sleepy time in the late afternoon, try to limit it to 20-30 minutes. That way you can recharge for the remainder of the day, but still be tired around your set bedtime.

The Zone, a lounge for student wellness located in Price Center in between Jamba Juice and the Box Office, has sleeping kits with all of these sleep hygiene aids. Aim to associate your bed with “the three S’s”: sleep, sickness, and sex. Limiting your time in bed to these activities will help you avoid associations that may be too stimulating or confusing.

Another overlooked aspect is the location of one’s alarm. If your alarm is too close to your bed, then in the morning when your bed is all warm and comfy, it is too easy to hit the snooze button and go back to sleep. Try to place your alarm away from your bed where you have to get up to turn it off, and maybe near the door so you can continue your way to the restroom and start your morning routine. The environment is Furthermore, students need to avoid two common an important part of sleep hygiene as it can be improved and substances 4-6 hours before bed: caffeine and alcohol. can compound with your personal sleeping habits. Consuming caffeine too close to bedtime can be stimulating, making it difficult to fall asleep. Some experts even recommend SLEEP PREPARATION limiting caffeine use to before noon. Alcohol initially puts you The third place to make improvements can be in how you to sleep, but can cause fragmented sleep as the alcohol levels get ready for bed at night. You can in your blood fall. 8 HOURS OF SLEEP A NIGHT IS THE TYPICAL get your body ready for bed by RECOMMENDATION.HOWEVER,SOME eating a light snack of any food that Additionally, while exercising RESEARCH SUGGESTS THAT 6.5 HOURS A NIGHT is high in the amino acid tryptophan promotes continuous sleep and IS PREFERABLE. TO DETERMINE HOW MUCH (e.g. bananas, turkey) which can help has many other health benefits, SLEEP IS BEST FOR YOU, PAY ATTENTION TO you get to sleep. You can also sip try to avoid exercising too close YOUR ENERGY LEVEL DURING THE DAY. CERTAIN on warm milk or calming (caffeineto bedtime. Strenuous exercise WEBSITES AND PHONE APPS CAN HELP YOU free) tea such as chamomile tea. within two hours before bedtime TRACK YOUR SLEEP, SUCH AS can be stimulating and make it HTTP://SLEEPYTI.ME. Another easy thing to do is practice difficult to fall asleep. Overall, small some relaxation techniques before changes in your personal habits bed. These include deep breathing, yoga, visualization, or listening can improve your alertness during the day and improve your to downloadable mp3 recordings of relaxation techniques on relationship with sleep. iRelax (found on the caps.ucsd.edu website). Relaxation before bed can help relieve anxiety and muscle tension, also helping SLEEPING ENVIRONMENT you wind down. If you are the type to have worries rush into your An important part is the bedding, as you want it to be head as you lay down for bed, then consider setting a “worry comfortable and conducive to good sleep. It is also a good period” during the day. That way you can leave your worries idea to look at the temperature and ventilation. Aim for a behind, or at least “put them on pause” when you go to bed. comfortable temperature that is not too hot or too cold, and try to keep the room well ventilated. Distracting lights or noise Another good idea is to establish a pre-sleep ritual to help can make it difficult to fall or stay asleep. So, if necessary, close you mentally prepare for bed, such as taking a warm bath, or reading for a few minutes. your blinds, and consider using earplugs or a sleeping mask.

10 Useful

Sleep Facts

Lack of sleep makes you hungry

Jerry Phelps, Ph.D. caps.ucsd.edu

Dreams are essential for memory consolidation

Getting up EARLY is associated with higher grades in college.

Women need up to an extra hour of sleep compared to men.

Bright light in the morning can make it easier to wake up.

If you still are lying in bed awake after 15-20 minutes, then consider performing your pre-sleep ritual or other relaxing activity, but make sure to do it outside of your bed and maybe in another room. One important thing to remember is to avoid stimulating and challenging activities during your pre-sleep ritual, or if you are having trouble getting to sleep. Avoid doing homework, office work, watching TV, or using electronics. There are a few other reasons why people have trouble getting to sleep even if they are following the previously mentioned recommendations. Mental health problems such as depression and anxiety interfere with sleep. Some students may experience a sudden or dramatic shift in their sleep patterns that is related to emotional or physical stress. If this is the case, it would be a good idea to consult a counselor at CAPS, or a physician at SHS, to help determine the problem and the best form of treatment. Counseling and Psychological Services at UCSD is a service available to all students for support and offers individual, couples, and group counseling.

The Zone is one of UCSD’s newest napping hotspots. The giant Eco- Sac beanbags allow students to nap comfortably and conveniently on campus. The Zone also offers free earplugs to maximize your napping experience! Photo By Natalie Wong

Check out the CAPS Wellness Peer Educator event to learn more about sleep tips and pick up free sleep kits Sweet Dreams Wednesday, March 13th 10am to 2pm - Library Walk

Counseling and Psychological Services (CAPS) A Division of Student Affairs UC San Diego psychservices.ucsd.edu APPOINTMENTS & After-Hours Assistance: (858) 534-3755

Staying up late on weeknights, catching up on the weekend and then getting up early on Monday is called “Social Jet Lag”

Social jet lag is associated with obesity. Sleep disturbance is a predictor of depression and suicidal ideation.

HOURS: Monday - Friday 8:00am - 4:30pm

Up to 15% of adults occasionally sleepwalk.

10 Viewing a laptop, TV, tablet or phone within an hour before sleep can cause insomnia.

Why Water is the Best Drink in the World By Chris Higa, Zone Intern

IT’S THE WINTER SEASON! This time of year, we’re still dealing with wind, cold, low humidity and exposure to dry furnace heat, which means the possibility of chapped lips, flaky skin, dry cough, nosebleeds, and mild headaches. What does that mean? WATER, WATER, WATER, WATER, WATER. We need to remember to drink water! Here’s a fun fact: The Zone was the first location on the UC San Diego campus to have the water hydration station! Since then, they have appeared in a number of places around campus such as Porter’s Pub, the dining halls, the Price Center Theatre, and more. The hydration station enables students to refill their water bottles easily, (and not have to take up a huge chunk of time using a slow water fountain as the line behind you gets longer and longer… yeah you know what I’m talking about) it’s filtered, and it helps encourage reduction of waste from disposable water bottles.

“Up to 60% of the human body is water, the brain is composed of 70% water, and the lungs are nearly 90% water.” WHY SHOULD I DRINK WATER?

The human body is mostly made up of water. According to USGS, “Up to 60% of the human body is water, the brain is composed of 70% water, and the lungs are nearly 90% water. Lean muscle tissue contains about 75% water by weight, as is the brain; body fat contains 10% water and bone has 22% water. About 83% of our blood is water, which helps digest our food, transport waste, and control body temperature.” Water helps lubricate joints, keep muscles pliable; drinking cold water can actually help kick start people’s metabolism into gear and help burn more calories! (which should be reason enough to start drinking cold water, right?) Water can also help weed off headaches and help people manage their hunger. Furthermore, cups of water at restaurants are free, which can be easy on the pocket book & credit cards for us broke college students. With all this information, we have to be mindful of what kinds of things rob us of this unique and important element in our bodies: excessive salt & sugar intake, energy drinks, caffeine and alcohol are

among the top things that dehydrate us college students. It is important to remember to consume water to compensate for the things listed above so we don’t end up with those headaches, excessive tiredness, and hangovers.

OKAY...HOW MUCH?

A good gauge is when you feel thirsty, however, our Zone intern’s wellness tip is “1/2 your body weight in ounces.”(recommended from a doctor). That doesn’t mean you have to turn into a fish and drinking water is your only source of hydration? No! You can also get your water from fruits and vegetables as well. Be mindful of the sugar content of the fruits you eat though!

COOL! WHAT nOW? So the next time you are about to take a sip of that soda, coffee, and or energy drink, or adult beverage, make sure to remember what your body has done for you and at least give it the hydration it deserves. The Zone has a hydration station in its facility for a reason!

FORMulate For Success

A good workout consists of good form both inside & out of the gym. By Chris Higa, Zone Intern

I t ’s a n e w y e a r

and that means new year ’s resolutions! If you’re like a lot of people, you most likely made a fitness resolution to hit up the gym more often, eat healthier, or lose “x” amount of weight. About two months into the year, what happened to those resolutions? You had to study for midterms and finals, this got in the way, that got in the way, and the next thing you know, it’s December 31st again and those resolutions went down the drain and the process starts all over again. So why not start today, and start with the right FORM!

L a c k of F O R M :

In the gym, lack of proper form doesn’t get proper results and increases the risk of injury. In the same way, lack of proper form in your plan—or lack there of—could lead to delayed results, or even failure to achieve those goals. A fitness instructor at Recreation’s FitLife says a very common thing people do when they set their resolutions is they just set the result: I’m going to lose weight; I’m going to go to the gym more; I’m going to _______. The issue with this is the absence of process. The question of what you are going to do, in order to succeed, needs to be thought out too. It must be FORMed. When you decide what your fitness resolution is going to be, be realistic. It is okay to take baby steps. You will rarely find someone doing a bicep curl with a 25 lbs weight one day and 75 lbs the next.

FORMulate a plan so you can succeed First:

Identify what you want to ultimately achieve. Be specific about this too. Don’t just say you are going to slim down or bulk up. Think about what you will specifically work on, such as I want to slim down my waist, or bulk up my shoulders. If you want to work on your total body, check out FitLife’s Total Body Bootcamp class!

Second:

Identify a realistic way to achieve this goal. Really think about this. The key to this is to do something you like to do. If you hate running, don’t run on the treadmill. You won’t want to do your workout if you hate doing it. Find alternatives. If you know you are someone who has to have a schedule, sign up for a Recreation FitLife or Rec class! They have an array of options to suit your taste.

Third:

Push yourself! If you are feeling lazy and not up to go to the gym, push yourself. Like fitness pages on Facebook, or follow Recreation’s page. The hardest part of fitness is starting. Find your own motivation. Careful though! While it is good to push yourself, don’t over do it. This particularly goes out to the guys out there: if a weight is too heavy that you can’t do 4 reps, don’t be afraid to go down a weight. You lose form when you try to do too much weight and put yourself at risk for injury.

Four th:

Watch what you eat! If you do a hardcore workout and then eat a pizza afterwards, you just undid all that work you did! Make sure to get a lot of protein after your workout. It breaks down slower, so you feel full longer. For more diet tips and advice, make an appointment with a registered dietitian.

Fifth:

Have patience. Fitness takes time. Make this a lifestyle change. Don’t just do it until you reach your goal—continue it! To recap, set your goals and be realistic about them. FORMulate a plan to do things you love to do--that alone will be self-motivating. Don’t be afraid to use less weight or take modifications. Watch what you eat. Most importantly, don’t just see this as a diet; think of it as a lifestyle behavior change. You’re here for the long term. You only have one body and one life. Make it yours! #ucsdgoodlife recreation.ucsd.edu/

Pick up a Rec Magazine & sign up for a class today! The Wellness Studio opened January 23!

CHECK YOUR FORM! You might think you’re doing something right, but you may just be slightly off. Compare your form and see if you’re doing these common mistakes.

REGULAR PUSHUP

Place you hands directly underneath your shoulders, or slightly wider and position your body with your toes or knees on the floor. It is imperative that throughout the movement, your body stay in a straight line. As you lower your body towards the floor, your elbows should point back and stay close to the body. Inhale as you lower and exhale as you push back up to the start position.

SQUATS

Set your legs about shoulder width apart. Release your hips allowing them to start the movement by pushing them backwards as if to sit on a chair. Pay close attention to your knees so they don’t pass over your feet, sitting into your heels will help achieve this. Lower yourself until your thighs are parallel to the floor. Press through your feet (not just your toes), squeezing your glutes & hamstrings to push up back up.

PLANK

Place your forearms on the ground so that your elbows are directly underneath your shoulders. Place your toes or knees behind you so that your body makes a straight line from shoulders to hips to heels. Start by holding this position for 30 seconds and work up to 2 minutes. Variations of Plank include lifting one foot off the floor or holding this position on your side.

CRUNCH

Lie on your back with your knees bent, feet on the floor. Place your hands gently behind your head or crossed over your chest. Tilt your pelvis (as if tucking your tail) so your low back touches the floor, you will want to keep this position during the entire exercise. Exhale as you SLOWLY lift your head, neck, shoulders off the floor, then inhale as your SLOWLY lower your shoulders, neck, and head back down. Variations include having your feet off the floor with knees bent.

Works: • Chest • Triceps • Core

Works: • Quads • Hamstrings • Glutes • Core

Works: • Core • Back • Shoulders

Works: • Abdominals • Obliques • Core

THE SKINNY on dining out By Yumi Petrisko, MS, RD, CSSD UCSD Recreation Dietitian

THE LIFE OF A COLLEGE STUDENT IS HECTIC, and it can be hard to find time to prepare healthy meals. Eating out is sometimes more convenient, but be sure to make healthy choices while dining out. Here are some tips:

SPLIT YOUR ORDER.

Share with a friend or take half to go. This not only saves calories but also a few bucks!

Salad seems like a healthy choice, but large amounts of dressing can add unnecessary calories. Ordering sauces and dressings on side allows you to control how much you eat.

Many dishes have hidden fats you may not even notice. Choose items that are steamed, baked, roasted, or grilled, rather than fried, creamed, or buttered.

ORDER DRESSING ON THE SIDE.

WATCH OUT FOR ADDED FAT.

SKIP THE CHIPS AND FRIES.

When ordering, ask for a side salad, fruit, or steamed vegetables instead.

Boost the nutrient content of sandwiches and wraps by adding lettuce, tomato, peppers, and onions. Try vegetable toppings on pizza.

LOAD UP ON VEGGIES.

Yumi Petrisko is the dietitian for UCSD Recreation. For more information about FitLife nutrition services, please visit recreation.ucsd.edu/fitlife or email her at mpetrisko@ucsd.edu. Yumi has open office hours in the RIMAC weight room on Wednesdays from 4-5pm, so stop by with your food and nutrition questions!

join

STUDENT HEALTH

ADVOCATES

The UCSD Student Health Advocate Program is recruiting in Winter Quarter! If you have an enthusiasm for promoting health & well-being, an interest in peer education, and a desire to develop your leadership skills, then the SHA Program is for you. We invite you to attend one of our information sessions to learn more about the program and to receive an application. All sessions last approximately 30 minutes and are held at UCSD Student Health Services, Murrayâ&#x20AC;&#x2122;s Place Conference Room. For more information, visit sha.ucsd.edu.

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Monday, February 4, 2013 @ 2:00PM Tuesday, February 5, 2013 @ 11:00AM Wednesday, February 6, 2013 @ 11:00AM Thursday, February 7, 2013 @ 1:00PM and 5:00PM Friday, February 8, 2013 @ 10:00AM and 3:00PM

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zonetip#1

Everyday may not be good, but thereâ&#x20AC;&#x2122;s something good in everyday zone.ucsd.edu