THE GOOD LIFE

SWEET DREAMS

SOUND SLEEPING

New YEAR, New YOUMINI-FITNESS WORKOUT 101

FEATURING: FOOD ARENANACHO KALE CHIPSPESTO SAUCEFLOURLESS BROWNIES

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THE GOOD LIFEWINTER 2013 | VOLUME 2 ISSUE 1

CONTENTSA LETTER FROM THE CLUSTER3

4FOOD ARENANacho Kale ChipsPesto PastaFlourless Brownies

10SWEET DREAMS AND SOUND SLEEPING

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DISTANCE MAKES THE HEART GROW FONDER

13WHY WATER ISTHE BEST DRINKIN THE WORLD

15 FORMULATE FOR SUCCESSMini Fitness-Workout 101

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brought to you by the zone staff

17 THE SKINNY ONDINING OUT

THE GOOD LIFETHE GOOD LIFETHE GOOD LIFETHE GOOD LIFETHE GOOD LIFETHE GOOD LIFETHE 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.

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-LermaProgram ManagerHealth, Recreation & Well-being ClusterUC San DiegoA

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For many people — especially college students — 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 com-mitments — 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 unforget-table 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.

DISTANCE MAKES THE

GROWFONDER...

By Natalie Wong, Zone Intern

heart

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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 unforget-table 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.

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?

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“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 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

“I keep in touch with my family through social media and messenger applications on my phone.”Nina Wang4th year, Marshall College

“I write letters and send text messages to my family.”Jonathan Lin4th year, marshall college

“After studying abroad and basically being disconnected from the world, I’ve returned with a great appreciation for the important relation-

ships 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

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WELCOME TO THE

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

VSSkillet Chip Nachos Nacho Kale Chips

Instead 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.

INGREDIENTS:200g raw kale 1/8 cup unsalted, roasted sunflower seeds1/2 cup large flake nutritional yeast 2 tablespoon rice vinegar 1/2 teaspoon sweet, smoked paprika 1 tablespoon onion powder1 tablespoon garlic powder1/2 tablespoon cumin powder1 teaspoon black pepper 1/4 teaspoon salt1 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!

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.

FOODArenaLet the Competition Begin

Recipe: Nacho Kale Chips

By Hannah Wang, Zone Intern

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A dish like the Chicken Alfredo Fettuccine may be mouth-

watering, 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!

INGREDIENTS:1/4 cup nuts, such as walnuts or pine nuts, or sunflower kernels2 cups packed chopped raw herbs/greens, such as basil, kale or parsley1/2 cup grated hard cheese, such as Parmesan or Romano2 tablespoons extra-virgin olive oil2 tablespoons lemon juice1 tablespoon water (optional)1/2 teaspoon salt1/4 teaspoon freshly ground black pepper

METHOD:1. Pulse all ingredients in a food processor until smooth.

[ Round 2 ] e n t r e e schicken alfredo pasta pesto pasta

VSRecipe: Pesto Sauce

Interested in more nutritional information ?Student Health Services and Recreation both offer nutrition counseling services:

FOR MORE HEALTHY RECIPES:[ RECREATION DIETITIAN YUMI ] ucsandiegofitlife.wordpress.com [ WHOLE FOODS ] wholefoodsmarket.com/recipes [POPULAR BLOGSPOT] thehealthyfoodie.com/

A NOTE FROM OUR RECREATION

DIETITIAN YUMI:The pesto pasta can also be

made with whole wheat pasta to increase the

fiber and nutrient content!

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

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

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

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

VSFUDGE BROWNIES FLOURLESS BROWNIES

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.

INGREDIENTS: 1 (15 ounce) can no-salt-added black beans, drained and rinsed3 large eggs1/3 cup melted butter, more for the baking dish1/4 cup cocoa powder1/8 teaspoon teaspoon salt2 teaspoons gluten-free vanilla extract1/2 cup plus 2 tablespoons cane sugar1/2 cup gluten-free semi-sweet chocolate chips1/3 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.

Recipe: Flourless Brownies

A NOTE FROM OUR RECREATION

DIETITIAN YUMI:There is increased fiber content in the flourless

brownies as black beans are packed with fiber!

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 in-stead 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

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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 back-burner 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.

Sweet Dreams

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

SOUND SLEEPING&

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

Dreams are essential for memory consolidation

Getting up EARLY is associated with higher grades in college.

Bright light in the morning can make it easier to wake up. 2

110 Useful Sleep Facts

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

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8 HOURS OF SLEEP A NIGHT IS THE TYPICAL RECOMMENDATION.HOWEVER,SOME

RESEARCH SUGGESTS THAT 6.5 HOURS A NIGHT IS PREFERABLE. TO DETERMINE HOW MUCH SLEEP IS BEST FOR YOU, PAY ATTENTION TO

YOUR ENERGY LEVEL DURING THE DAY. CERTAIN WEBSITES AND PHONE APPS CAN HELP YOU

TRACK YOUR SLEEP, SUCH AS HTTP://SLEEPYTI.ME.

Lack of sleep makes you hungry

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.

Furthermore, students need to avoid two common substances 4-6 hours before bed: caffeine and alcohol. Consuming caffeine too close to bedtime can be stimulating, making it difficult to fall asleep. Some experts even recommend limiting caffeine use to before noon. Alcohol initially puts you to sleep, but can cause fragmented sleep as the alcohol levels in your blood fall. Additionally, while exercising promotes continuous sleep and has many other health benefits, try to avoid exercising too close to bedtime. Strenuous exercise within two hours before bedtime can be stimulating and make it difficult to fall asleep. Overall, small changes in your personal habits can improve your alertness during the day and improve your relationship with sleep.

SLEEPING ENVIRONMENT

An important part is the bedding, as you want it to be comfortable and conducive to good sleep. It is also a good idea to look at the temperature and ventilation. Aim for a comfortable temperature that is not too hot or too cold, and try to keep the room well ventilated. Distracting lights or noise can make it difficult to fall or stay asleep. So, if necessary, close your blinds, and consider using earplugs or a sleeping mask.

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 an important part of sleep hygiene as it can be improved and can compound with your personal sleeping habits.

SLEEP PREPARATION The third place to make improvements can be in how you

get ready for bed at night. You can get your body ready for bed by eating a light snack of any food that is high in the amino acid tryptophan (e.g. bananas, turkey) which can help you get to sleep. You can also sip on warm milk or calming (caffeine-free) tea such as chamomile tea.

Another easy thing to do is practice some relaxation techniques before

bed. These include deep breathing, yoga, visualization, or listening to downloadable mp3 recordings of relaxation techniques on iRelax (found on the caps.ucsd.edu website). Relaxation before bed can help relieve anxiety and muscle tension, also helping you wind down. If you are the type to have worries rush into your head as you lay down for bed, then consider setting a “worry period” during the day. That way you can leave your worries behind, or at least “put them on pause” when you go to bed.

Another good idea is to establish a pre-sleep ritual to help you mentally prepare for bed, such as taking a warm bath, or reading for a few minutes.

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.

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

Social jet lag is associated with obesity.

Sleep disturbance is a predictor of depression and suicidal ideation.

Up to 15% of adults occasionally sleepwalk.

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

Check out the CAPS Wellness Peer Educator event to learn more about

sleep tips and pick up free sleep kits Sweet Dreams

Wednesday, March 13th10am to 2pm - Library Walk

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Counseling and Psychological Services (CAPS)A Division of Student Affairs

UC San Diego

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

APPOINTMENTS & After-Hours

Assistance: (858) 534-3755

psychservices.ucsd.edu

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

WhyWater is the Best Drink in the WorldBy Chris Higa, Zone Intern

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 sta-tion 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.

IT’S THE WINTER SEASON!

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

WHY SHOULD I DRINK WATER?

“Up to 60% of the human body is water, the brain is composed of 70% water, and the

lungs are nearly 90% water.”

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!

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!

OKAY...HOW MUCH?

COOL! WHAT nOW?

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 hang-overs.

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A good workout consists of good form both inside & out of the gym. FORMulate For SuccessI t ’s a new year 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, whathappened 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!

Lack of FORM: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 p lan 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.

Fourth: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.

Fif th: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!

By Chris Higa, Zone Intern

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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.

Works: • Abdominals • Obliques • Core

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.

CRUNCH

Works: • Core • Back • Shoulders

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.

PLANK

Works: • Quads • Hamstrings • Glutes • Core

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.

SQUATS

Works: • Chest • Triceps • Core

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.

REGULAR PUSHUP

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THE SKINNYon dining out

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-> 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:

By Yumi Petrisko, MS, RD, CSSDUCSD Recreation Dietitian

SPLIT YOUR ORDER. Share with a friend or take half to go.

This not only saves calories but also a few bucks!

ORDER DRESSING ON THE SIDE.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.

3WATCH OUT FOR ADDED FAT.

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.

4SKIP THE CHIPS AND FRIES.

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

5LOAD UP ON VEGGIES.

Boost the nutrient content of sandwiches and wraps by adding lettuce, tomato, peppers, and

onions. Try vegetable toppings on pizza.

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

A D V O C AT E SThe 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, Murray’s

Place Conference Room. For more information, visit sha.ucsd.edu.

{ {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

zonetip#1Every day may not be good, but there’s something good in every day

zone.ucsd.edu