Community Supported Agriculture

• Over the last 20 years, Community Supported Agriculture (CSA) has become a popular way for consumers to buy local, seasonal food directly from a farmer. 
  

Here are the basics:

• a farmer offers a certain number of "shares" to the public. Typically the share consists of a box of vegetables, but other farm products may be included. 
  
• Interested consumers purchase a share (aka a "membership" or a "subscription") and in return receive a box (bag, basket) of seasonal produce each week throughout the farming season.

Advantages for farmers:

• Get to spend time marketing the food early in the year, before their 16 hour days in the field begin
  
• Receive payment early in the season, which helps with the farm's cash flow
  
• Have an opportunity to get to know the people who eat the food they grow
  

Advantages for consumers:

• Eat ultra-fresh food, with all the flavor and vitamin benefits
  
• Get exposed to new vegetables and new ways of cooking
  
• Usually get to visit the farm at least once a season
  
• Find that kids typically favor food from "their" farm – even veggies they've never been known to eat
  
• Develop a relationship with the farmer who grows their food and learn more about how food is grown
  

Garden of Eden Organics is just one San Diego CSA farm that drops off at UCSD.

• Pick up at the Great Hall, International House on Thursdays, 11:30am to 1pm
  

There are many more farms that drop off in La Jolla. Visitwww.localharvest.org for more details on CSA and other local farms.

Goals in Action Workshop

WHAT: 3 (1 hour) workshops that promote academic success and enhance emotional well-being.

FOCUS: Goal setting, time management, accessing resources on campus, self-care, and the promotion of healthy behaviors.

WHEN: Time and Date Changes Each Quarter. See Contacts for updated information.

WHERE: Price Center East, Contemplation Room

CONTACT: Judy Goodman Fermin, PhD jfgoodman@ucsd.edu 858.534.9079

or  Courtney Peraza, PhD cperaza@ucsd.edu 858.822.0155

Sponsored by CAPS

Exercise & Healthy Living @ UC San Diego

Exercise is refreshment of one's mind or body through activity. UC San Diego Recreation provides diverse, dynamic and high quality programs to the university that promote fitness, enjoyment, relaxation and play. Through recreational experiences, participants learn skills and develop habits that improve health, happiness and the quality of life. Recreation is the act of creating anew.

Recreation
Registered UCSD students are invited to participate in recreation classes, weight room and fitness facilities in the Main Gym and RIMAC, Canyonview Aquatic Complex Facilities and the Natatorium. The Recreation Center also has a climbing center, an Outback Adven

ture program, equipment rentals, a high ropes team-building program called the Challenge Course, a Masters Swim program, as well as many class offerings like yoga, kick boxing and p

ilates. Just present your student ID and start getting fit today! http://recreation.ucsd.edu

Exercise Opportunities at UC San Diego:

Personal Wellness Program
UCSD Recreation’s Student Personal Wellness Program is looking for 60 committed students wanting to pursue a more healthy and fit lifestyle. Our wellness instructors will help you achieve your fitness goals. The duration of the program is 8 weeks and is free to students. Sign up and take the first step to a millennium filled with wellness!

FITSTOP
The Student Health Advocates (SHAs) provide free fitness assessments each quarter during weeks 2-10 every Monday and Wednesday, 7-9pm on a walk-in basis. The test includes blood pressure, heart rate, percent body fat, flexibility, cardiovascular health, abdominal strength and upper body strength. The check-in table is located on the second floor of RIMAC next to the women’s locker room.

Personal Weight Loss Solutions
Get in the best shape of your life! Let our UCSD expert trainers help you adjust your attitudes about eating and exercise, once and for all! This is an eight week program which meets once a week for an hour. The program will include small group instructional workouts and nutritional guidelines for weight loss. The program fees are $45 for students $60 for fac/staff with rec card $90 for community with rec card $120 community without rec card. For more information please contact the Program Director Terri Dowie tdowie@ucsd.edu or 822-3123 or go to the Student Personal Wellness Program website.

Rec Classes
Learn how to ballroom dance, try out more than 20 forms of martial arts, 

experience a new way of stretch with yoga, or tone your abs with core conditioning. Check out all of the rec classes offered by the Recreation Department.

Intramurals
The Intramural Sports program at UCSD is your home base for recreational team sports activities. For the past 30 plus years, our program has established deep campus roots as a reliable and primary source for fun and good times through sports participation. Your friendly Intramural Sports staff is always on-call to take care of your rec sports needs. Call us at (858) 534-3716 for person-to-person information that will help you access our program. Or better yet, touch base with this website on a regular basis to get all of the latest about what's going on in Intramural Sports.

Student Health Advocates: Outreach Program
Get Movin' at UCSD: Get acquainted with all the exercise opportunities on and off campus in this fun, interactive outreach!

Walk UCSD
Walk around and get to know your campus! Visit the Walk UCSD link for maps of walking paths on campus.

Freshman 15 Myth!

While gaining the Freshman 15 is POSSIBLE, it's not likely if you make a conscious goal to practice personal responsibility.  That means even if you are busy and a hamburger seems fast and easy, realize that there are many other (healthier) options to choose from.  

Many times, first year college students will forget to include exercise in their daily routine, which will also increase the likelihood of gaining a few extra LB's.

UC San Diego's dining halls can be a healthy choice as well, contrary to popular belief.  Check out our blog on the Housing, Dining, Hospitality Top 10 Foods.

Eating healthy in college is not hard when you utilize your kitchen resources!

Personal Pizza 

Makes 1 serving 

1 English muffin 

1 Tbsp tomato or spaghetti sauce 

2 Tbsp shredded mozzarella cheese 

 

1. Split the English muffin into two halves. 

2. Spread sauce evenly on both halves. 

3. Sprinkle cheese evenly on both halves. 

4. Broil in toaster oven for one minute or until cheese melts. 

 

The College Student’s Guide to Eating Well on Campus ©2000 by Ann Selkowitz Litt, with 

permission from Tulip Hill Press. 

Nutrition Information 

Per serving: 

Calories  234 

Fat  7g 

Protein  13g 

Carbohydrates 32g 

For  more yummy recipe ideas...

http://www.k-state.edu/lafene/recipe_easy.pdf 

http://www.healthycollegecookbook.com/recipes.php

http://www.mnsu.edu/shs/healtheducation/bmc/

Top 10 Must Eat Foods from Dining Services

Welcome to UCSD! I hope your summer break was enjoyable and full of wonderful, home-cooked meals. Now that you’re on campus, you may be wondering about nutritious, delicious options available in the Dining Services restaurants. Many students feel that it’s harder to eat healthfully on campus than it is to get on the Dean’s list. However, there is a wealth of healthy food available from Dining Services when you stop to look. If you’re having trouble with healthy eating on campus or if you have nutrition-related questions, please contact me at rmcdivitt@ucsd.edu or 534-9587.

In the meantime, check out this list of the Top 10 MUST EAT foods from Dining Services:

Broccoli: In the cruciferous vegetable family, broccoli is the over-achieving older brother, a veritable nutrient powerhouse. It contains vitamins A, K, and C as well as folic acid, potassium, fiber and carotenoids, disease-fighting anti-oxidants. It can lower risk for cancer and reduce LDL (“bad”) cholesterol. Broccoli tastes great steamed; try it sprinkled with red pepper flakes and/or soy sauce. Eat it raw from the salad bar with your favorite dressing as dip or mixed up into a crunchy green salad.

Fat-free (skim) milk: Loaded with protein, calcium and fortified with vitamin D, milk packs a serious nutritional punch. Often overlooked by college-age students and other adults, skim milk is a quick, easy, low-calorie option to boost your vitamin/mineral intake, lower your risk of osteoporosis, and fuel your brain. Lactose-intolerant? Most people with lactose intolerance can actually handle a certain level of lactose intake with a meal. Try small portions of lactose-containing foods to check your tolerance level or include yogurt or aged cheeses for lower lactose products. Also available at Dining Services: lowfat/nonfat Lactaid® or soymilk, which are lactose-free alternatives to milk.

Citrus fruit: Oranges, grapefruits, and clementines are great sources of vitamin C, folic acid, and fiber that make perfect in-between class snacks and change a boring salad into something to talk about! A lemon adds zest to tea or water while citrus juices are a healthy alternative to sodas or other sugar-sweetened drinks. Note that for most people, it’s best to limit your daily juice intake to 6-8 ounces of 100% juice because of its high calorie content. (But eat plenty of whole fruit!)


Salmon/Tuna: Omega-3 fatty acids found in salmon and tuna are beneficial for the heart and brain. Try the sushi at Café Ventanas or the cedar-planked salmon at Plaza Café. Purchase tuna in pouches or cans at POTS, Earl’s Place, Foodworx to mix up your favorite version of tuna salad. Or order the tuna salad prepared at your Dining Services restaurant on whole grain bread or atop a bed of greens from the salad bar.

Legumes: This family includes beans, peas, peanuts, and lentils, which are rich in potassium, zinc, iron, calcium, folic acid, and antioxidants. The high protein content of legumes is great for vegetarians and “flexatarians” alike and their high fiber content, especially soluble fiber, can help lower cholesterol. Some ways to incorporate legumes at Dining Services restaurants: Choose vegetarian soups and chilis, add kidney or garbanzo beans at the salad bar, try a hummus wrap, grab peanuts for a quick and crunchy snack, or slap some peanut butter on a sandwich, banana or apple.


Yogurt: mmmm, bacteria. Though they sound like something you’d eat on Fear Factor, live active bacteria cultures found in yogurt are good for you! A major portion of our immune system resides in the gastrointestinal tract where good bacteria fight pathogenic bacteria and detoxify harmful substances. A daily yogurt gives you a healthy dose of probiotics for your immune function and calcium for strong bones. If you want to save some calories, try a “light” version of your favorite yogurt. Find yogurt in the refrigerated section of your Dining Services location.

Whole grains: These high fiber grains offer B-vitamins, folic acid, iron, zinc, soluble and insoluble fiber. The fibrous portion of whole grain can help keep your bowels moving regularly, decrease risk of certain cancers, and aid with increased satiety of a meal. Here is an idea of some of the whole grain options from Dining Services: 12 grain, 7 grain, multi-grain, and whole wheat breads, popcorn, whole grain pasta, brown rice, whole wheat pizza crust, and whole wheat burger buns.

Green Tea: Teas are great alternatives to coffee or soda. Green tea is rich in catechin, a type of antioxidant that may boost the immune system. Some studies have shown a certain catechin called epigallocatechin (egcg) can inhibit replication of the viruses that cause colds (adenovirus) and flu (influenza.) Tip: To optimize the catechins in your green tea, steep the tea bag for at least 3 minutes in hot water. Not a fan of green tea’s flavor? Drink any kind of tea for a boost of antioxidants and soothing comfort.

Berries: Blueberries, strawberries, raspberries, and blackberries are loaded with vitamins, antioxidants, fiber, and flavor. The antioxidants in berries help fight cancer, aging, and may help enhance memory function. That’s good for your toughest class this quarter! Berries taste great mixed into yogurt, cereal or smoothies. You can also get dried berries in pouches from the packaged food areas.

Nuts and seeds: Walnuts contain omega-3 fatty acids, which is particularly helpful if you don’t eat fish. Many nuts are rich in protein and their unsaturated fats help with meal satiety. Sunflower and pumpkin seeds contain plant sterols, which can help lower bad cholesterol. Nuts and seeds are a great addition to a salad from one of the many salad bars on campus or as part of a hearty trail mix snack.

Tips for Managing Stress

Stress. It's a big part of life here at UCSD. While some of our stress as students isn't avoidable (OChem, Math 140), some of it can be with some smart planning and positive thinking.

Knowing the causes of stress.

If you know that one class gives you more trouble than another and homework takes you longer, plan out more time to devote to that class.

Doing things to eliminate or reduce stress.

Can't stand to be in your room one more second studying? Getting out and exercising has more than one positive benefit.

Managing stress-inducing thoughts. 
Jumping to conclusions is a good example of making negative assumptions, even if there are are no facts supporting the conclusion. Paying select attention to negative things and ignoring the positives is also a harmful way of thinking.

Paying attention to and reducing negative emotions. 
Thinking "I'm going to fail this test" is not only unhelpful to you emotionally, it doesn't help with stress levels to catastrophize things.

Que Pasa?

• Join us for a quarterly drop in gathering for Latino/a and Chicano/a students, staff, and faculty to connect, exchange ideas, meet friends, and build community. 
• We invite you to share your perspective regarding issues facing Latinos/as and Chicanos/as on our campus and in our community. 
• All are welcome! Light refreshments will be served. 
• Call For More Info: 858-534-3875. 

Sponsored by CAPS.

 

Find out more about Que Pasa and other CAPS workshops and groups at caps.ucsd.edu 

or on the Emotional Wellness Tab at the Wellness Center Website 

http://wellness.ucsd.edu/LiveWell-EmotionalWellness.shtml

Sleep? What's that for?

The stereotypical portrayal of the life of a college student is a person who pulls all-nighters, cramming for quizzes and midterms, living off coffee and energy drinks.

Yes, this happens, but no, it's not effective.

Researchers have found that sleeping is actually necessary for memory and fact retention.  The better plan for studying is to go to sleep at your normal bed-time.  Not finished studying? Perhaps wake up a little bit earlier than normal to finish.

(Situations like these can be avoided with good planning.  Make use of your free planners that you will get on move-in day to keep track of midterms and big assignments).

Keep in mind that 7-8 hours of sleep a night is recommended.

Napping is also more effective than energy drinks.  A short (15-20 minutes) nap is long enough to re-charge your brain for a long study session, but not long enough to disturb your normal sleep pattern.  For more information on the benefits of napping, check out UC San Diego School of Medicine professor Dr. Sara Mednick's book, "Take a Nap! Change Your Life."

To Bring a Car, Or Not To Bring a Car

It might be hard to imagine getting around without a car, but it's totally possible at UC San Diego.

Your tuition allows you to ride local transportation for free, not to mention the free UC San Diego shuttles that go most anywhere you might need.

Parking on campus is generally safe, but also expensive.  The cost of a year-long permit, insurance, gas, and monthly car payment; it adds up!

If you are looking for ways for yourself or to help your parents save money, having a car is the easiest thing to cut out.  Not only are you practicing good financial wellness, but you are also helping the environment by utilizing public transportation.

Do you plan on going home often and live in LA? You still don't need a car!

The 101 bus (free with UC San Diego ID) goes to the Solana Beach train station, where trains bound for LA and beyond depart.  Perfect! Utilizing 2 public transportation systems!

You may not initially like the idea of riding a bus to get groceries, but when you get here, you'll be surprised at how many students actually do!

Still want to use a car?  UC San Diego participates in the Zip Car program:  students pay $35 for a year 'subscription' to use on-campus cars at a low hourly rate.  Perfect for late night pizza runs, and environmentally friendly as well!