Thursday, October 22, 2009

Yoga Poses You Can Do In Your Room!

Taking the time to relax and breath before is a great way to lower stress levels.

Try these 3 easy yoga poses as a 10 minute study break that you can do in your room (or even better, OUTSIDE!)

Uttanasana- Forward Bend (Regulates Blood Pressure)



Stand with legs hip width apart about 8-10 inches away from the wall. Lean back to the wall. Bring arms over head, take a breath in. As you exhale bend forward and let your arms hang down. Keep hips on wall, relax arms, shoulder and neck. Stay for 3-5 breaths and roll back up the wall with an exhalation.


Balasana-- Child's Pose (Stretches the Spine)




Come to floor on hands and knees and relax toes. Sit back on heels and keep arms extended on the floor. Open knees a little wider than your feet and relax forehead to ground. Either keep your arms extended or relax arms to your sides, hands by your feet.
Stay for 3-5 breaths.


Viparita Karani – Inverted Lake Pose (Relieves stress-related headaches)





Sit down close to the wall, with one hip touching the wall. Move legs up the wall while simultaneously lying down on your back. Move hips as close to the wall as comfortable and relax arms to your sides. Stay for 3-5 breaths.



Want to see more Yoga poses?
Check out LiveWell UC San Diego's Flickr page:
Or, join a yoga class through recreation.


Yoga is for all body types and ability levels.





Bookmark and Share

Tuesday, October 20, 2009

A Tricky Balancing Act: Freedom and Responsibility

The New Student edition of Student Health 101 is here!

Here's a preview of one of the many stories in this special edition.

A Tricky Balancing Act: Freedom and Responsibility

You long for it throughout high school, but once you actually have your independance from parents and other obligations, you can find it hard to handle freedom and all the responsibilities of being an adult.

"My freshman year, I entered college with the mindset of, 'I have freedom like never before. I get to make my own rules and I am in complete control of how I spend my time' says Elizabeth Kenney, a rising senior at Azusa Pacific University.
But in her sophomore year, the coursework became more demanding. She knew that in order to maintain her academic scholarship, and her health, she needed to take control of her life.

Read more of this article at Student Health 101

Bookmark and Share

Wednesday, October 14, 2009

NEW After Hours Nurse Advice Line

UCSD Student Health Service is excited to announce the NEW After Hours Nurse Advice Line available to all registered students beginning April 15th.

When Student Health Service is closed, students can call our main telephone number at 858-534-3300, select the option to access our “after hours nurse advice line” to speak with a registered nurse who will assist you in obtaining the appropriate care for your condition.

Also, because we are committed to helping you live well, we want to know what other services you would like to see offered at Student Health Service.


Please explore the SHS website for on-line appointments, Ask-A-Nurse, and other helpful features.


Bookmark and Share


Friday, September 18, 2009

Mission Bay Aquatic Center

Just because it's off campus doesn't mean that it's not a part of UC San Diego!


In fact, the Associate Students of SDSU and UC San Diego Recreation own and operate the Mission Bay Aquatic Center.

Located right by the water, MBAC offers many classes at discounted prices for UC San Diego and SDSU students.
  • Wakeboarding

  • Kayaking (classes start as low as $29)

  • Waterskiing

  • Surfing (4 introductory surf lessons for $99)

  • Sailing

  • Rowing

  • Windsurfing

Check out MBAC for dates, times, and special offers

Don't want to take a class? Students are also able to rent equipment from MBAC.

Bookmark and Share

Friday, September 11, 2009

Career Services FOCUS Program

Career Services Center offers students a variety of resources to help them identify what careers interest them and which majors they could be pursuing.

FOCUS is an online set of quizzes that identify
resources based on your answers to questions.


Take a personality quiz to help decide what sort of job you would fit well in.


Want to know what characteristics companies look for? Take the Personal Development Quiz.


Want to search an industry for companies that interest you? Explore the possibilies in the "Research a Career" section.

"What can I do with a major in..." is a common question among college students. Select any major offered at UC San Diego and get a list of jobs that fit that major and the current median salary.


Bookmark and Share


Tuesday, September 8, 2009

10-Minute Abs

Need a study break?If you're stressed from work and school, take an exercise break! Try a quick walk or breath of fresh air, do some stretches, or simply take some deep breaths. If you need some guidance, try this and other LiveWell UCSD videos for easy, 10 minute exercises you can do in your dorm room! Not only are you 'sneaking' in extra exercise, the energy you get from increasing your heart rate will last longer than that caffeine rush from a soda or energy drink.

Try this 10-minute abs workout lead by a UC San Diego FitLife instructor.



To sign up for a Core Conditioning class, visit: recreation.ucsd.edu


Bookmark and Share

Tuesday, September 1, 2009

September Newsletter

Have you subscribed to our ListServ?

Learn how to achieve a more balanced and healthy lifestyle in the areas of intellectual, physical, occupational, emotional, social, spiritual, financial, and environmental wellness through tips from experts and information about upcoming wellness events at UC San Diego.

September's Issue includes:
- Wellness Focus
- Video of the Month: Zumba!
- Cash Course
- Meet the Beach
- Monthly Yoga Pose

Read it here! (right click to download)



Bookmark and Share

September Wellness Goals Calendar


Trying to start or maintain a wellness goal? Join the Office of Student Wellness in keeping track of your progress with monthly goal calendars! You can focus on one dimension of wellness, or choose a goal for each one!

Some sample goals include:
- Practice compassion
- Eat 5 servings of fruits/veggies each day
- Exercise 3 times a week
- Save up money for a trip
- Meditate 20 minutes a day
- Read a book each week
- Recycle!

Download September's calendar! (right-click to download)


Bookmark and Share

10-Minute Pilates

Pilates is great for core conditioning and toning your body through exercises that teach awareness of breath and alignment of the spine, and aim to strengthen the deep torso muscles. Test out Pilates by following along with a UCSD FitLife instructor in this 10-minute intro to Pilates.



To sign up for a Pilates class, visit: recreation.ucsd.edu


Bookmark and Share

Important Tips for Your First Year, Part 4

Check out these tips to help make your 1st year at college...AMAZING!




  • Walk to class. While taking public transportation might be quicker, walking will give you a chance to stretch your legs, burn some calories and relax before your next class.




  • Incorporate different kinds of exercise in your routine. When you work out, don't just stick to one kind of workout. Incorporate strength training, cardio and stretching exercises into your routine to make it well rounded.





  • Make Exercising fun. You're probably not going to work out if you are bored with your routine or find going to the gym torture. Find a way to make it fun for yourself and you'll be much more likely to keep it up.





  • Set goals. You'll be more motivated and positive if you give yourself goals to work towards throughout the school year.






  • Take advantage of fitness courses. Along with gym facilities most students will have access to fitness classes they can take. Since you're already paying for these through your tuition you may as well take advantage and get a workout that will help keep you in shape and motivate you.

    Bookmark and Share


  • Register for QCamp


    Join the LGBT Resource Center for Q Camp 2009!
    Wed, September 23, 2009
    9:00am - 1:30pm,
    LGBT Resource Center
    Q Camp is our orientation to the UC San Diego Lesbian Gay Bisexual
    Transgender community for incoming students.
    Q Camp will help acquaint students with LGBTQI-specific organizations, help students make connections with continuing and other incoming students, allow students to get connected with resources on and off campus (including the LGBT Resource Center), and give students an opportunity to ask questions about UCSD LGBTQI life.
    Register for Q Camp!
    E-mail us your:
    • name
    • e-mail
    • phone number
    • undergraduate college/graduate student
    • any accommodations you require to fully access Q Camp and/or the LGBT Resource Center
    Questions? Contact Jan Estrellado at jeestrellado@ucsd.edu or at 858-822-3493.



    Bookmark and Share


    Monday, August 31, 2009

    Easy Ways to Go Green

    Being sustainable starts at home!
    Here are ways to be green around the house:



    • Study in daylight whenever you can.
    • If you bring a lamp to school, make sure to buy a compact CFL. They use 20% less energy than regular bulbs and last 10x longer.
    • Be sure to communicate with your roommate as to who is bringing the fridge to share. There is really no need to have more than 1 fridge in a room. Also, instead of buying a new one, check out re-sale websites like eBay, Craig's List, or FreeCycle and re-use (It's one of the 3 R's!)
    • Wash clothes in cold water. It gets them just as clean and uses much less energy.
    • Use greener laundry detergent that are plant-based and free of phosphates, which can cause algae blooms.
    • Did you know there is a backside to all of the paper you use? And that backside doesn't get used very often! When you need a scratch piece of paper or need to print something not important, be sure to use that backside!
    • Is there a phantom in your room? Phantom power that is! When you leave for class, be sure to turn off the power strips in your room. There's no reason why your TV needs to pull power when you're in class.
    • Remember that batteries and ink cartridges can be recycled.
    • Use eco-friendly cleaning products like Method, Seventh Generation, or Clorox Greenworks.
    • Be sure that your appliances are Energy-Star rated.

    Information provided by Stanford Office of Sustainability


    Bookmark and Share

    Friday, August 28, 2009

    10-Minute ZUMBA!

    Want a super FUN way to exercise? Try Zumba!

    Experience the dance craze that's taking the fitness industry by storm! Zumba combines Latin rhythms and easy-to-follow dance moves to put the FUN back in your workout. Fast and slow rhythms are combined for an aerobic and toning workout that confers the benefits of interval training.

    In this video a UC San Diego FitLife instructor demonstrates 3 different Zumba dances.



    Interested in learning more or signing up for a Zumba class? Visit recreation.ucsd.edu


    Bookmark and Share

    Environmental Wellness at UC San Diego

    Entering their suites, the transfer students will receive a reusable recycling bag in which they can deposit plastic and glass bottles and jars, paper and newspaper, metal containers and cardboard to take to central recycling locations. Additionally, UC San Diego will continue to provide each incoming freshman with a large reusable water bottle which can be filled at free filtered water “hydration stations” located throughout the campus.

    The transfer housing will have high performance windows which cut the UV and heat and allow natural free air-flow ventilation, and radiators heated by hot water. Granite counter tops are used in place of laminate for a long term gain, and steel stairs replace carpeting.

    Units will be individually metered, with each student getting a personal bill for usage. “That way,” notes Cunningham, “awareness of the cost of energy for activities such as all-night gaming, and use of plasma TV, stereo and play stations, is built in.”

    Student groups have supported the availability of cage-free eggs, fair trade, and organic foods, a trend that reflects a larger national and international movement for an alternative food system, according to Jeff Haydu, professor of sociology at UC San Diego. “People increasingly believe that they can advance political or social justice goals through their choices as consumers rather than, or in addition to, more conventional political action,” Haydu said. “There is something very appealing about the idea that you can make a difference simply by buying this and not that. Some say, ‘change the world one bite at a time.’”

    Housing, Dining and Hospitality Services will continue a system tested last year that removed all disposables (take-away plastics and Styrofoam) and replaced them with compostable plastics and reusable china and silverware. Students who want food-to-go can use permanent dishware and leave it at drop-off spots throughout the campus known as “Toby’s Spots.” Mays said last year’s trial test showed the change effectively helped students reduce waste.

    All Housing, Dining and Hospitality restaurants and markets have offered organic, locally grown and cage-free options for some time, but the new initiative ensures that cage-free eggs will exclusively be sold in all of UC San Diego’s dining locations. In addition, the campus will use fair trade coffee, tea and sugar at all dining locations and markets.

    Cage-free eggs and fair trade products promote environmental wellness,” said Becky McDivitt, a registered dietitian at UC San Diego. Environmental wellness includes taking action to protect the world around us by, for example, allowing chickens to live in more humane conditions and supporting companies whose workers receive living wages and safe conditions.

    UC San Diego’s Housing, Dining and Hospitality division also will continue to offer a large variety of organic produce. In spring 2010, the El Mercado dining hall located on the Muir College campus will be transformed into an organic bistro.

    In addition, dining locations will begin regularly featuring locally gown, organic farmer’s markets where students will have the opportunity to buy produce directly from local food businesses.

    Added Mays,“At UC San Diego we know that sustainability doesn’t end at the doorstep. “It’s understanding that everything is connected and impacts each other.”

    Friday, August 21, 2009

    Important Tips Your First Year, Part 3

    Here are some helpful tips to ease your transition to college...



    • Learn proper portion size. To avoid eating too much of even the healthiest foods, keep track of how much you're eating. For most people, meat servings should be about the size of a deck of cards and other servings vary by the type of food.



    • Vary your meals. When the cafeteria has your favorite foods daily it can be easy to return to those old favorites every day. Changing up your diet from day to day is an important part of good nutrition so take advantage of the variety of selections available to you.



    • Eat breakfast. Start your day off right with a good meal when you get up. Whether you're rolling out of bed at noon or up at the crack of dawn for class, make sure you start your day with a balanced, healthy meal.



    • Keep healthy snacks around. It's easy to eat healthy if you keep the Cheetos at bay and stock your dorm room with fruits and other healthy snacks. You'll be more likely to reach for these than junk food if you keep them nearby or in your backpack.



    • Head to the gym. Most schools provide students with gym facilities they can take advantage of for free. Head to the gym between classes or when you get up in the morning to squeeze in a workout.



    Bookmark and Share







    Wednesday, August 19, 2009

    Important Tips for Your First Year, Part 2

    Here are some great tips to ease your transition into college...




  • Don't let stress get the best of you. Stress can be a major factor in many students' depression. If you're feeling stressed out make sure to take a break and set aside time to relax.



  • Realize you don't have to please everyone. There is no way that you can make everyone happy all the time. Concentrate on making yourself happy first and you'll cut out lots of stress and hassle from your life.



  • Know the signs of depression. It can be hard to differentiate a simple slump from serious depression so learn the signs of depression not only for your own benefit but for the benefit of your friends as well.



  • Volunteer. Sometimes volunteering can give you a sense of satisfaction you can't get from work or class work, so get out there and help others in your community.



  • Get involved on campus. Joining clubs and social groups on campus can help you to meet new friends and keep you from feeling lonely or isolated.


  • Bookmark and Share

    Monday, August 17, 2009

    Important Tips for Your First Year

    Here are important tips for easing into your transition to college.



    • Build new friendships. A big part of the college experience is meeting new people and forming new friendships so get out there and meet new people whenever possible.


    • Expect things to change. Things will change both at home and in your school life, so expect things to change over time. You will grow and so will the people around you.


    • Understand that it may take time to fit in. Most people don't make best friends on the first day of college. It takes time to build friendships, so don't get discouraged if you don't fit in right away.


    • Don't be afraid to ask for help. Many people feel embarrassed or ashamed to ask for help with their depression but this is unnecessary as it's a common and treatable problem that you don't have to deal with alone. Tap into campus resources to find help or tell a friend how you're feeling.

    • Keep in touch with family and friends. You can help beat homesickness and loneliness by keeping in touch with friends and family members.

      Bookmark and Share

    Monday, August 10, 2009

    Slow Your Eating Pace!

    Healthy Eating
    Slow your pace; it’s not a race!

    In our fast-paced society we tend to rush through everything, including our meals and snacks.

    Eating too quickly can have several health consequences such as weight gain, heartburn or indigestion. When we rush, we often forget to savor the foods or appreciate their rich flavors and sensations.

    How can you eat more slowly?


    • Put your fork down between bites


    • Take breaks to talk with your dining companions


    • Remind yourself to chew sufficiently before swallowing and relax


    • Take smaller bites; there is no need to “shovel it in”


    • Eat mindfully – pay attention to flavors, textures and sensations as you enjoy your meal


    • Allow adequate time to enjoy your meals


    Information provided by HDH Registered Dietitian Becky McDivitt. Feel free to contact Becky with nutrition questions at rmcdivitt@ucsd.edu or visit her page at the HDH website.



    Bookmark and Share

    New Guidelines for Physical Activity

    The US Department of Health and Human Services has released new guidelines for physical activity.

    Aerobic activities: Make your heart beat faster and can make your heart, lungs, and blood vessels stronger and more fit. Aim for 2 hours and 30 minutes of aerobic activity a week.

    Strengthening: Make your muscles do more work than usual. Try this 2 times a week.

    How many times a week should I be physically active?
    It is best to spread out your exercise over 3 or more days.

    How do I build up more physical activity?
    Do a little more each time. Then, you can trade activities at a moderate level for vigorous ones that take more effort. Remember, some physical activity is better than none, so even if you can't run a mile at first, building up to that mile is good exercise.

    How can I tell if it's a moderate activity?
    If you are able to talk while doing it, but not sing.


    • Dancing



    • Gardening



    • Tennis



    • Walking briskly


    How can I tell if it's a vigorous activity?
    If you can only say a few words without stopping to catch your breath.



    • Biking



    • Hiking



    • Martial Arts



    • Running



    • Swimming



    • Jumping Rope


    Information courtesy of US Dept. of Health and Human Services


    Bookmark and Share