Wellness Journalism: Put Your Money Where Your Mouth Is

One of the best things you can do for your financial wellness is to keep your spending in alignment with your values. If you support the sustainable food movement, for example, you don’t buy McDonald’s chicken nuggets. Every dollar spent is a vote cast. Recognize the power of purchase!

In a culture that has diligently attempted to make consumerism a value of its own, it may seem difficult to untangle yourself from the habits of convenience that typically govern your spending. Rather than making sweeping assumptions about how plausible it might be to effect change with your spending power, it’s helpful to simply consider one purchase at a time. Before you swipe your card or slap your dollar down, ask yourself: does this purchase represent my personal beliefs? Does it support my goals?

Of course, making an educated decision is dependent upon education itself. Know where your products (food, clothing, household, etc) are coming from. Do a little research. Watch relevant documentaries, read articles, etc. Information is widely available as more people become aware of their impact.

And, when you do choose to invest your money in any given person, place, or thing: do it with joy!

For helpful information about balancing budgets, setting goals, managing credit, planning for the future, and everything else to do with smart spending....check out CashCourse, a comprehensive guide to all things finance.

Wellness Journalism: Building More Mindfulness

Attitudes: The Foundations of Mindfulness (Part II)

Taken from Full Catastrophe Living, by Jon Kabat-Zinn
and expanded by Gina Tang, Wellness Journalist

Trust: Developing a basic trust in your experience is an integral part of mindfulness training. Trusting your experience in the moment allows you to experience “reality” in a new manner.

Example: A surprise visit from a family member during the week of midterms means that you aren’t able to adhere to the study schedule you created for yourself. The panic sets in: When will you study? What if you don’t get enough time? What if you have to pull all-nighters trying to cram and then fail your tests anyway just because you’re tired? Suddenly, in a moment of mindful inspiration, your concerns give way to trust—trust that you will be able to manage your time, balancing family obligations with studying. You create a new study schedule that basically outlines a commitment to breathe, study whenever you can, and trust the outcome. As it turns out, you discover several creative new studying opportunities that you never would have thought existed. By test time you feel prepared, and more confident than ever.

Acceptance: Acceptance means seeing things as they actually are in the present moment without trying to change them. Sooner or later, we have to come to terms with things as they are and accept them. This is true even if you don’t like how things are and would like to change them.

Example: It turns out that your new roommate is vegan—a devastating blow to you, an aspiring chef who delights in cooking as many cheesy dishes as possible to share with the household. You fear that this will put a heavy damper on your weekly dinners, because now you’ll either have to make an entirely separate entrée for just one person, or force the entire meal to exist without the gooey goodness that is cheese. Your commitment to your culinary inclinations is such that you consider giving up cooking for your roommates altogether, just to settle the issue, and you mope around the house for weeks. Instead of this paralyzing frustration, however, you could whip up some mindful acceptance—you aren’t responsible for the dietary choices of others; only for your own cooking and eating preferences. It’s up to you whether or not you want to cater to the new roommate or just keep cooking your favorites. Either way, you save yourself a tremendous amount of energy by simply accepting reality.

Letting Go: Our minds get caught by habitual ways of seeing, thinking, and reacting. Cultivating the attitude of letting go, or non-attachment, is fundamental to the practice of mindfulness.

Example: You’ve just gotten out of a year-long relationship. The break-up was tough: a lot of back and forth, failed attempts to reconcile, and exhausting evenings of circular conversation. You’ve been craving peace of mind so badly that finally cutting everything off feels like weight off your shoulders. You’re re-emerging into an autonomous lifestyle, and rather enjoying it. Then an encounter with your ex—in the arms of another—at a party, sends you spinning into a mind-numbing onslaught of pain and regret. It becomes clear at this point that if you cannot let go of the past, your world will be filled with suffering. So you decide that you will not revert back to self-doubt and the torture it presents. Instead, you do what you had once thought of as being impossible: mindfully setting the intention to let the relationship go, once and for all. When you feel your brain reaching for the past (and all of its corresponding ifs/ands/buts, you root down into the present moment (and its corresponding freedom). And, as you gain stability in this new state of surrender, you find that letting go is actually easier than holding on.

Wellness Journalism: Building Mindfulness

Attitudes: The Foundations of Mindfulness (Part I)

Taken from Full Catastrophe Living, by Jon Kabat-Zinn
and expanded by Gina Tang, Wellness Journalist

Non-Judging: Mindfulness is cultivated by assuming the stance of being an impartial witness to your own experience. To do this requires that you become aware of the experience of constantly judging and reacting to inner and outer experience.

Example: You’re down to the wire, studying hard for midterms. At a group study session one of your classmates starts gossiping about drama that has nothing to do with class material. The irritation you feel is overwhelming, and a highly critical internal monologue sets in—you start thinking about how your time is being wasted, how frustrating it is to try and study when other people are creating distractions, etc. In this moment, you are consumed by your experience of judging the classmate’s behavior. A mindful attitude, however, bears witness to the irritation but is not swept away by it. You accept that the distraction is happening around you, without actually distracting yourself—in other words, you don’t internalize it. Instead of casting yourself into a state of judgment, you can choose to stay focused on your own material. And eventually, the classmate settles back into studying too.

Patience: Patience is a form of wisdom. It demonstrates that we understand and accept that sometimes things unfold in their own time and that our efforts to control are often part of the problem.

Example: There are four people in your group and the project is due at the end of the week. Each member of the group has taken charge of a particular section of the project, and the agreement is that everybody will submit their portion well in advance of the deadline. You’ve posted your part, along with two others, and find yourself waiting for the final segment from the fourth member—and losing patience with it. Your impatience is such that you start badgering the fourth member via email and text, making a spectacle out of it with the other group members and raising general hell. You actually start doing some of the work yourself, convinced that it isn’t going to come in on time otherwise. When the fourth member submits the completed material, the day before it is due, it comes with the revelation that there had been a family emergency that required a quick trip out of town. Since the project was on time after all, the entire episode leaves you feeling like a jerk. A mindful attitude would not have proactively pestered, rather, allowed the fourth group member the freedom to accomplish the segment and submit it to the group according to the plan. You save yourself a great deal of energy and frustration by simply giving space to the situation, and responding—when necessary—to challenges that arise with a level head.

Beginner’s Mind: The richness of present-moment experience is the richness of life itself. Too often we let our preconceived ways of thinking and our previously formed beliefs about what we “know” prevent us from seeing things as they really are or taking a fresh perspective.

Example: A friend of yours invites you to go check out a documentary screening—an important film, the friend says, about the corruption of the food industry and the health hazards that are often over-looked and under-reported. You don’t want to see it, though. You figure you already know what’s healthy and what isn’t, and you’re satisfied with what you eat, and the way you eat it. Fast forward a few years: you are sitting at dinner, and your date starts talking about the same movie—and convinces you to watch it. You are shocked by what you learn, and find yourself wishing that you had seen it sooner, certain it would have made a positive difference in your life. A mindful approach doesn’t dismiss new opportunities on the basis of assumptions, but carries an open mind to new information, new people, and new experiences.

Wellness Journalism: Stressing You

Last week’s blog post explored stress using the metaphor of waves in the ocean.
Now, let’s take a more scientific approach.

Your nervous system is divided into two operating platforms: sympathetic and parasympathetic.

When the parasympathetic nervous system sits in the driver’s seat, your body enjoys “rest and digest.” This state of being feels nice and comfy—like life is going fine and you are going right along with it.

The sympathetic nervous system, in contrast, is triggered by a perceived threat (historically this included lions, tigers, and bears—but today’s homo-sapien is more often faced with final exams, an angry partner, or being broke). The body then responds with “fight or flight” preparedness. In physiological terms, this translates to cortisol release; with it comes muscle tension, increased blood pressure, cessation of digestive function, and shallow breathing. As you can imagine, this state of being is not conducive to normal daily life. Yet many of us run around all day as though we are at gunpoint.

Dr. Kathleen Kawamura and The Stress Management Group define stress as the perception of threat combined with the perception of an inability to cope. In other words, here comes trouble, and it’s gonna getcha. But if the “trouble” has been self-generated, it can also be self-mediated (in other words—if you made it up, you can also remove it).

Cognitive Psychology emphasizes a rational approach. You can examine your perceptions, and restructure them as needed.

To decrease a perception of threat, ask yourself:
• How bad is it really? Does this fear have a tangible basis?
• How likely is it that this feared event will happen?
• What is more likely to happen?

To decrease perception of inability to cope, ask yourself:
• If this did happen, how would I cope?
• What are my options?
• How have I coped with similar situations in the past?

Of course, it’s also effective to bypass the mind altogether and go right into the body—as the body is always ready to release stress. Exercise, sports, yoga, deep breathing, massage, and skipping happily down the sidewalk are just a few of the many ways to engage yourself in the present moment (a realm where the future—and any potential threat it may carry—is not a complication).

Wellness Journalism: Surfs Up!

One of the major factors affecting your sense of emotional well-being is stress—and how you handle it.

We live in a world of “sink or swim” and it’s easy to lose sight of the shore sometimes. With busy schedules and demanding classes, we hardly have time to take a breath between deadlines, or catch up on the little things like laundry, dishes, or shaving. Often we struggle under the added weight of relationship drama, malnutrition (skipping breakfast, eating Burger King for lunch…), being hung over, or running on a sleep deficit.

How can we keep ourselves afloat as we face wave after wave of assignments, projects, and exams? Is it possible to move with grace through the hectic pace of the quarter?

When you are out in the middle of this vast ocean of existence, how do you ride the tide?

Taking the stress/wave metaphor further, let’s look at your options. Your first instinct—wired into you early on in life, perhaps—is to flinch, fight, run, resist, or otherwise avoid the impact. You perceive the wave as an enormous beast that threatens to overwhelm you, swallowing you whole in a whirl of white water. So you burn a lot of energy trying to paddle away; a turbulent, exhausting, and frightening experience. This reaction to stress creates a sense of hopeless stagnation, compounded by a fear of drowning under the pressure. And, inevitably, the wave smacks you in the head.

What a solid emotional education will teach you, however, is to surf—a sporting effort requiring an active determination to engage the wave. In other words, “going with the flow” is an athletic art. And it gives you a certain response-ability: calm and confident (and maybe even a little curious), you make a choice. You can paddle into the wave, pop up, and go for a ride—using whatever surface area is available to you—or you can swim into and duck under it, letting it wash over you. Cultivating energy in this way provides an experience of surrender and release, transforming the wave into an infinite realm of possibility; every time you go for that ride, something awesome happens.

You determine your experience. Each wave is a unique opportunity to embrace the present moment and its vital buoyancy. The practice of mindfulness allows you to make your choices actively, rather than reactively. Responding with intention, you empower yourself!

Of course, you can always benefit from friendly guidance and support. The Counseling and Psychological Services team here at UCSD offers just that. Their website provides suggestions for meditation and mindfulness exercises that broaden your board, so to speak.

Here’s one now: When you feel a wave coming (or find yourself in the middle of one), set aside a full five minutes to focus on deep, abdominal breathing. You can contract and relax your muscle groups in sequence, starting with the toes and moving up the body. This serves to reconnect your head to your feet and facilitates self-navigation.

8 Dimensions of Well-being

UC San Diego Health, Recreation & Well-being, in partnership with The Zone, brings you

8 Dimensions of Well-being!

Stay balanced throughout the academic year, as each month focuses on a different dimension of wellness.

Emotional Well-being (October)
Optimism, trust, self-esteem, self-acceptance, self-control, self-confidence, satisfying relationships, and an ability to share feelings

Financial Well-being (November)
Adopting smart fiscal management practices and being prepared for all possible expenses: short-term, long-term, and emergency

Spiritual Well-being (December)
Posessing a set of guiding beliefs, principles, and values that give meaning and purpose to life

Physical Well-being with emphasis on exercise (January)
Exercising, avoiding harmful habits, recognizng the signs of disease, getting regular physical exams, and taking steps to prevent injury

Social Well-being (February)
Good communication skills, developing the capacity for intimacy, and cultivating a support network of caring friends and family

Physical Well-being with emphasis on diet and sleep (March)
Understanding the relationship between nutrition and stress, eating intuitively, and getting enough rest

Environmental Well-being (April)
Advocating for sustainable change, contributing to the health of the planet, and living a “green” lifestyle

Occupational Well-being (May)
Gaining personal fulfillment from employment, maintaining a sense of balance, and utilizing talents

Intellectual Well-being (June)
Openness to new ideas, a capacity to question and think critically, and the motivation to master new skills

Wellness Journalism: Getting in Gear

With the start of fall quarter on your heels, you may find yourself running on overdrive—if so, slow down and look both ways! In the rush to get ready, you risk showing up to your first day of classes already huffing and puffing. This is hardly an effective way to begin the marathon sprint that is the 10-week academic quarter.

3 Steps to Your Best Start:

1.Honor The Golden Triangle: Eat-Exercise-Sleep. With this fundamental physical foundation you set yourself up for maximum productivity and mental efficiency.

• Eat a balanced diet and don’t skip meals—especially breakfast. Keep healthy snacks in your backpack. Food is fuel; you get out what you put in. Go for high octane stuff like vegetables, fruits, nuts, whole grains, and lean protein.

• Engage in significant physical activity—be it dance, gym, yoga, ball games, running, or jousting—at least three times a week. You can also build exercise into your schedule by walking briskly between classes, riding a bike to various local destinations, and taking the stairs instead of the elevator.

• Sleep—seriously. The average human being requires seven hours of sleep a night. When you deny yourself these precious hours of restoration, relying on caffeine to get through the day, you do a major disservice to your engine.

These three elements are your basic formula for functionality. Get into a good rhythm right off the bat, and sustain your groove all quarter long. You’ll have a much smoother ride.

2. Get Ready, Get Set. Environmental setting has a critical impact on your performance. Clean and organize your bedroom and work area (ideally you have a separate space designated for each). Make sure you have appropriate and comfortable furnishings, and decorations that uplift and inspire you. Note: creating a customized habitat doesn’t have to be expensive! Utilize Craigslist and Freecycle to acquire what you need (and get rid of what you don’t).

3. Adjust Your Attitude. It’s essential that you approach the challenging weeks ahead with the right mental posture. If you go into a hard class with a grumble and a grimace, you are going to have a very different experience than if you invite the course with willing confidence and open arms. Granted, there may be moments when you feel yourself falling off track—when this happens, take a deep breath, and redirect your train of thought. As Henry Ford said: “Whether you think you can, or you think you can’t, you are usually right.”

Wellness Journalism: Got Power?

Last Thursday I was sitting at my computer typing an email, when suddenly, everything went dark.

My first thought was, “Oh no! The power is out!” This was immediately followed by feelings of amusement and relief; I no longer had anything to do. Soon my coworkers and I learned the extent of the outage: Not just our building? Not just our campus? Not just our zip code? As we adjusted to this newly appointed reality, we had a lovely conversation about global climate conditions and our sense of purpose in life. Then we went home.

As I walked back to my little apartment, passing every car stuck in traffic, and I began to notice two things: 1. People were outside—walking, sitting, exercising—and 2. People were talking to each other. Having been released from the compulsion to keep up the pace, each in their own space, staring at their respective screens, people had emerged into the community. Some were enjoying $1 scoops of ice cream from Baskin Robbins. Others were waiting in a huge line in front of the grocery store to get water, cash only. Still others had put blankets down on the grass and were reading in the afternoon light. It was a perfect opportunity, I decided, to poll my fellow Americans.

My question was simple: “How does it feel to be powerless?”

Most people seemed to be taking it in stride, shrugging it off as a temporary disruption, enjoying the rest of a gorgeous summer day. Those with complaints had reasonable ones (It took me two hours to get home; I might miss my flight to Seattle tomorrow; nothing is open).

The entire crew of Regents Pizza had posted around tables outside of their store. One man in particular was smiling so broadly as I approached that my question was already answered. “What can I do?” he said, thoroughly pleased. “It’s out of my hands. I get to relax. I have been working all my life. This is great.”

“But what if the power doesn’t come back on?” I challenged him.

“Then I go back to the old days, like my grandparents used to do, growing my own food. I can survive with anything, using what’s around me.” Even my suggestion that there would be no cold beer didn’t faze him. He saw no problems, only solutions. Take the beer, he said after a moment, and bury it in the sand at the beach overnight. In the morning, it will be cold. Voila.

Others, however, didn’t share his exuberance. “It’s not good,” said a strained-looking man, on his way to his car. “There’s a lot of stuff…” he waves his hand around, indicating something sinister in the air. And he had a point—this was a reality check. How dependent are we on external systems to provide our basic needs—systems that, when feces hit the fan, may be dysfunctional?

As night fell I could see candlelit dinners under a sky full of stars. It felt peaceful. And I was reminded that we have the right—and the responsibility—to keep this peace in our lives. Technology is a wonderful tool. But we musn’t let it distract us from learning to be present, to sit with our friends and families, or talk to our neighbors. It is when we unplug the machines, and tune in to ourselves and each other, that we rediscover the charge in human connection.

It’s Monday now and back to business as usual. But I hope the lesson stays home: where does our power really come from?

Wellness Journalism: Rare Footage

There is a difference between knowing the path, and walking the path. We are charged with deciding where to put our feet…and there are many challenges to meet when it comes to making both small and large choices during the day. When we know we want to create positive change and yet find that something—inertia, perhaps—seems to keep us trodding the same beaten trails, it can feel as though real change is out of reach.

I know that caffeine, processed sugar, and alcohol are toxic for my body. I know that eating that third helping of mashed potatoes is going to make me too full, and too tired to function effectively after dinner. Where is the disconnection between my head and my feet (and hands)? I find that I go through cycles: healthy eating punctuated by a few days of debauchery, weeks without caffeine followed by indulged coffee cravings, months without drinking and then an entire bottle of wine down the hatch. I push for sustainable change, and then find myself swinging back into old patterns.

Thich Nhat Hanh calls this “habit energy.” In his book of Zen teachings, Be Free Where You Are, he writes:

"Every one of us has habit energies that push us to say and do things we don’t want to say or do. These habit energies damage us and our relationships to other people. Intellectually we know that saying or doing a certain thing will cause a lot of suffering, and yet we still say or do it. And once you say or do something, the damage is done. Then you regret it. You say, “I am not going to say or do that thing again.” But though you say this with sincerity, the next time the situation presents itself, you say or do the same thing. This is the power of habit energy.”

Whether we suffer from repeated relationship dramas, unhealthy eating and/or drinking patterns, or other compulsive behaviors, Thich Nhat Hanh recommends the following: when habit energy rears its gnarled head, recognize it, smile at it, and let it be. There is no need to fight or judge OR indulge; the simple act of mindful acknowledgment is enough to knock it off center stage. Say, “Hello, there, habit energy. I hear you, but you are not the boss of me,” with absolute confidence and deep, loving breaths.

At first I thought this sounded overly simplistic. But as I work with mindful awareness and breathing, I find that my own voice—that which represents the change I want to see—becomes stronger, and the habit energy becomes weaker. It’s like developing new muscle memory. Even my slip-ups don’t have the staying power they used to; I find that I regain my footing much more quickly, and with less energy wasted on self-criticism. And, when I look back, I find that I’ve come a long way forward.

Wellness Journalism: Independence Day

On the 4th of July, I accompanied a friend to a musical jam session in a beautiful backyard overlooking San Diego. Cupcakes and fireworks aside, something happened that had a great impact on my perception of freedom.

The musicians gathered were among some of the more established local talent, and they rocked. One drummer in a Hawaiian shirt and cowboy hat was very smooth and skillful; I learned he had been a close associate of Buddy Miles. A long-haired bass player had fingers made, apparently, of the same material as Gumby. Then there was a sultry blonde vocalist whose blues gave me the chills.

It wasn’t long before I noticed a woman flitting about the party in a world of her own. She was bone thin in a denim shirt about seven sizes too big, a woolen beenie over her head, and thick glasses that covered most of her face. While the band played, she danced wildly in the grass. Between sets she sauntered up to the microphone and sang something garbled, then said, “Yay, me!” The other guests in attendance more or less ignored her, although there were a few chuckles.

At one point the drummer in the Hawaiian shirt came up to The Loon (as I had begun to think of her), put his arm around her shoulder, and offered an explanation about her being his wife. When people laughed I assumed he was making one of those flippant jokes that helps make an awkward situation more comfortable, at the expense of the individual responsible for the awkwardness.

Soon, The Loon was frolicking again, arms and legs thrusting and punching as she surrendered to her own internal momentum. She created quite a contrast to everybody else at the party, who stood drinking their drinks and eating their eats and making small talk. I made an admiring comment to my friend that, quite appropriately, The Loon was celebrating her independence.

Then my friend told me she really was the wife of the drummer, the accomplished professional musician who had recorded with Buddy Miles and had the confident demeanor that people asire to. And here was this woman who looked exactly like an escaped lunatic, which people tend to avoid. The fact that they were husband and wife blew me away—but in that moment, it was my own surprise that surprised me the most.

I realized that celebrating freedom from the British stands pale in comparison to celebrating freedom from our own criticisms, judgments, and standards of normalcy. We think we are free, standing around a lovely backyard, enjoying our three-bean salad. But freedom is a matter of perception, and this evening reminded me that I was bound to an assumption of what is socially desirable. The truth, in fact, is that I wished I was dancing in the grass too. So I did.

We are as free as we set ourselves.

Wellness Journalism: What To Do?

Every summer break (or winter break, or spring break, for that matter) I get excited about all of the projects I can accomplish with my free time: re-organzing my living room, writing a manuscript, planting a garden, teaching my 5-year old to read at a 5th grade level, researching graduate schools…

…and then, before I know it, I am wondering where the time has gone. How it can be that I don’t seem to have gotten anything done?

If this sounds familiar, you may be experiencing “Temporal Obselescene in Determination of Objectives” (TODO). My To-Do List hangs on my wall in innocent expectation, quietly awaiting fulfillment, while I bounce off to run errands or meet friends or do laundry.

Some things happen in time and some things happen out of time. Let me explain.

The projects I get excited about require a certain creative energy. If I am not cultivating this specific energy, these projects will not get done. Simply making time for them isnt enough. I have to be in the right frame of mind—otherwise, I will find that I am busy doing something else.

How, then, to shift gears? One approach I am taking is to change my routine and shock my system, so to speak. Every morning when I wake up, instead of stumbling into the kitchen for a bowl of cereal, I stumble to my desk. I choose one task related to my goals, and make it a priority. I schedule my day around IT, rather than trying to fit IT into my day. I then visualize it, nurture it, feed it with my intentions and energy, do rituals and prayers and voodoo and anything else that focuses my attention on the task in new and unusual ways. I talk about it, think about it, dream about it. I make it the apple of my eye. Then comes the tricky part: I let it go. I surrender to the flow of what comes that day, trusting that it will unfold according to a master plan. I realize that the expectation of doing actually prevents being (which yields happening). Then, at the right moment, I discover the impulse—the magic mind frame—and I find that the goal is achieved almost effortlessly. It comes about in a natural sort of way, nothing like the feeling of contrivance that lingered before.

Go ahead, try it! You have nothing to lose…not even time.

Healthy on a Budget!

Be Fruit-full...

Get your summer taste buds blooming with fruit on sale for 99c a pound (or less!)

From Ralphs to Whole Foods to Farmer’s Markets, fill your baskets with affordable fruit during the summer months. This time of year, you can find peaches and nectarines on sale for around 88c a pound at Henry’s market, and bananas for 19c each at Trader Joe’s. Loaded with vitamins and fiber, fruit is a great alternative to refined sugars when you are in the mood for a sweet treat!

Ready for an Outback Adventure?

Summer offers fabulous opportunities to frolic outside. Here are a few common questions and answers from the folks at Outback Adventures to help get you out the door!

1) Q: I am interested in trying out a new outdoor activity, but I am unsure how to go about it. Are there any tips to help me get started?

A: Outdoor activities like kayaking and rock climbing may be a little intimidating to the beginner. However, surrounding each of these are entire communities of friendly, helpful people who are eager to teach others about the tricks of their trade. One such community can be found right here at UCSD-- at Outback Adventures. Outback Adventures is a student group on campus comprised of rock climbers, backpackers, kayakers, surfers, and overall outdoor lovers. Throughout the year, we provide a multitude of opportunities to get newcomers and old-timers alike outdoors and having fun. Each quarter, our team of experienced guides facilitates trips for all skill levels that encompass all types of outdoor activities. We also operate the Outback Climbing Center and Challenge Course for people wanting to hone their climbing skills. No matter what activity you are looking at getting into, there are people willing to support, guide, and teach you all you need to know in order to be successful and have fun outdoors.

2) Q: What kinds of activities can be done in the outdoors? Do they incorporate all skill levels?

A: There are limitless activities you can do in the outdoors, all of which are beginner friendly. For people who have an urge to be out on the water, surfing, kayaking, and canoeing are great sports to start with. Each involves separate skill sets that are easy to pick up by those who are learning, but that also provide a challenge for those looking to advance their techniques. For those who prefer to stick to land, backpacking, hiking, rock climbing, and mountain biking can get you out and about and setting your own pace - from slow and steady hiking on trails to extremely technical climbing routes on rock faces. While La Jolla may never see snow in its lifetime, the mountains to the east of it get flurries every winter. To utilize this frosty playground, outdoor lovers can go downhill and cross-country skiing, as well as snowboarding. This keeps the action high even when the temperature is low. No matter what the time of year, the location, or the skill level, there is an outdoor activity that will fit perfectly with your interests.

3) Q: What are the physical benefits of outdoor recreation?

A: Just like other sports, outdoor activities can be physically demanding and rewarding. Backpacking miles a day with 40+ pounds of weight on your back can be exhaustive and climbing around on jagged rocks can put a lot of wear and tear on your hands. However, the overall benefits from these and other activities can be amazing. While most will improve your overall physical strength and endurance without a doubt, certain ones can enhance surprising areas of your body. For example, climbing can improve the strength in your hands, wrists, and back, while kayaking can develop your core. Cross country skiing can give you the same benefits of running without putting jarring stress on your joints, and mountain biking can exercise almost all of your muscle groups at the same time. Of course, injuries are a risk when participating in any outdoor sport, but by following safety guidelines, being aware of your surroundings, and knowing what your own physical limits are, you can help to prevent accidents and continue enjoying your activity.

4) Q: Are there any spiritual/emotional benefits to being in the outdoors?

A: Absolutely! Being in the outdoors, away from the stress and hubbub of everyday life, can truly alter one's life perspective. The rolling waters of the Pacific Ocean; the towering peaks of the Sierra Nevadas; the firery sunsets of the Anza Borrego Desert State Park—all of these elements can provide a chance to free your mind from your day-to-day responsibilities and allow you to to focus on truly Being. For thousands of years, people have lived and developed a working relationship with the world around them. In today's busy environment, it can sometimes feel as if this connection has been lost, but all it takes to reestablish it is to step outside and submerge yourself in the earth's splendor.

5) Q: What types of activities does Outback Adventures provide?

A: The guides at Outback Adventures lead a variety of trips, short and long, throughout the year. Our day trips range from snorkeling and kayaking off of La Jolla Shores, to hiking Cowels Mountain under a full moon and rock climbing around Mission Gorge. For those wishing to go on a weekend jaunt, we offer caving trips to Anza Borrego and climbing/backpacking trips to Joshua Tree National Park. During spring break we also facilitate week-long outings which involve surfing or kayaking in Baja California and backpacking in the Grand Canyon. Whatever your schedule, skill level, or outdoor interest, we have the perfect trip for you!

Want to know more about Outback Adventures or outdoor activities in general? Visit our website at http://recreation.ucsd.edu/outback-adventures.html or drop by the Outback Adventures headquarters located behind Sixth College.

Wellness Journalism: Whole Brain Fitness

Though the brain is an organ, it can be trained like a muscle. You can make it more flexible, strengthen its powers of concentration, or increase its weight-bearing capacity (figuratively speaking).

In an academic environment, certain parts of the brain get a lot of exercise—primarily those involved in act of studying and taking tests. There is a great deal of reading, memorizing, analyzing, reviewing, and recalling. While the intellectual prowess cultivated in the classroom is wonderfully useful in its own right, balanced mental fitness requires additional consideration.

Cranial Calisthenics for the Prevention of Lopsided Lobes

1. Read for pleasure. Browse the internet for blogs and articles that capture your interest, or pick up a book you’ve been curious about.

2. Switch up your routines. If you are right handed, use your left hand for awhile. If you always drink coffee in the morning, have a cup of tea instead.

3. Play! From sports and games to fort-building and tree-climbing, activate your imagination.

4. Engage in lively conversation and friendly debate. Challenge and explore conventional schools of thought, social norms, and institutions.

5. Reflect. Take some quiet time in the evening to think about your day—you’re likely to discover an aspect or two that’s marked for review.

6. Have new experiences. Go someplace you’ve never been, do something you’ve never done, or get to know somebody you haven’t met.

7. Create open-ended opportunities. Whether it’s drawing a picture, writing a story or poem, painting the furniture, inventing a recipe, or reorganizing your room, cultivate the creative flow.

Intellectual Wellness isn’t just getting good grades, although good grades are often a happy byproduct of Intellectual Wellness. Train the whole brain!

Wellness Journalism: The Power of Thought

WHAT DO YOU THINK?

Contemplations on the power of thought

Thoughts are your consciousness interface with the environment. If you begin to watch your thoughts, you’ll notice that your thoughts can generally be divided into two camps: productive thoughts and consumptive thoughts. Productive thoughts are those which create, build up, encourage, look forward, motivate, or inspire. Consumptive thoughts, on the other hand, tear down, discourage, or cast judgment. They tend to be self-destructive, self-defeating, or self-discouraging.

Consumptive thinking is not efficient—in fact, it’s usually not even logical. Yet for some reason, consumptive thoughts have a way of eating at the mind, costing a lot of valuable energy, eroding at mental vitality. You mind is a garden and your thoughts are your seeds. Will you harvest flowers or weeds?

When you can hear yourself think, you can begin to identifying that which supports your well-being and happiness, and drive your decisions accordingly. Maybe you pursue a career that you love because you think you deserve it and can do it well, instead of choosing a job for security because you figure your bills will be paid. Perhaps you decide to be single because you’re discovering and defining yourself on your own terms, and not according to what a potential partner may want.

Then there is that magical moment when you catch yourself thinking you can’t do something, only to remind yourself that you can. Remember “The Little Engine That Could?” We encounter this story frequently as children, but it seems to drift into the past as we emerge into a world where the messages of society do not always reinforce this lesson. We learn instead that “life is hard.” This can make things difficult. In fact, life doesn’t have to be a crisis—though it can certainly be a challenge. Think of it as something to rise to instead of resign to.

Having the freedom to think—and flexing your power—is at the heart of Intellectual Wellness. Reserve the right to your thoughts. The potency of free-thinkers is so strong that oppressive governments over the course of history have feared them; “intellectuals” were persecuted, even killed. Those who dared to contradict the system were disempowered and disenfranchised. You are in the university, a naturally occurring think-tank. Explore.

Finally, thoughts are not predetermined. You are not destined to think tomorrow what you thought yesterday. If there is an area of your life you aren’t happy with, consider changing the way you think about it. Remember: what you think determines your feelings, behaviors, actions, decisions—it steers the course of your life. To maximize your mileage, optimize your thoughts.

Study Tips for Finals!

Finals are here again! You might be running on overdrive in an effort to get everything accomplished. Here are some helpful things to remember this week:

Time management & prioritizing. While you are studying, apply quality of attention control. Do not do the semi-study with one eye on your phone and the other on Facebook. When it comes to final exams, the major source of stress is feeling ill-prepared and worrying about whether you had time to study enough. Don’t waste your energy worrying. Plan your study time and trust yourself to focus. (Hint: FOCUS!)

Take study breaks. When you are digesting information at a rapid pace, it’s important to take breaks! Your brain requires a re-fresh: get up, stretch, or stare off into space. One of the most efficient ways to relax your mind muscle is to bring your attention into your body, breathing with awareness. It’s reasonable to think of spending approximately ten minutes on break for every hour of study.

Eat plenty of health snacks. If you want to maximize your mental efforts, avoid refined sugars and processed food. Instead, stock up on whole foods: complete grains, fruits, vegetables, and healthy protein sources. Foods that are high in healthy omega fats—nuts, avocado, fish—are thought to grease your gears. What’s good for the body is good for the brain.

Utilize study sheets and study groups. Make study guides and read them first thing in the morning when you wake up, before other impressions have a chance to settle in. Study groups are also very effective, especially if you have a tendency to fall asleep when studying alone. Just be mindful that the group stays on task.

Get enough sleep. Not getting enough sleep at night is a real pickler when it comes to performance. Sleep deprivation decreases motivation, concentration, attention, and coherent reasoning. It decreases memory, self-control, and speed of thinking. This is the last thing you want to do to yourself before a big test—so put a good night’s sleep first on your list.

Exercise. One of the best ways to increase the flow of oxygen to your neurons after staring at a screen or book for many hours is to get up and move around. Cardiovascular exercise such as walking, running, or biking, will restore brain function. Enhance your educational endurance with exercise!

Ask your professor for help. If you aren’t sure about a particular point, don’t wait until the last minute—your study group partners might not understand it either. Approach your professor or TA ahead of time and ask for clarification.

Keep things in perspective. In all likelihood, this final is not going to be the defining moment of your life, or even your academic career. If you don’t get the score you hoped for, don’t lose your head over it.

Wellness Journalism: Fully Occupied

Occupational Wellness can be a real issue for students who, in addition to a full class load, have the added obligation of working a part-time or full-time job. To investigate this delicate act of balance, I tracked down one of UCSD’s busiest—and most successful—student workers. Antonio Romero is a 3rd year International Studies and Economics major at ERC.



Wellness Journalist: Antonio, tell us what your current workload is.

Antonio: I am taking 12 units—Economics, History of Europe, and an International Operations class. Then I work two jobs. I spend about 20 hours a week as an aid to Rudy Ramirez, council member for the city of Chula Vista. I manage the internship program, public relations, administration, and event coordination. My other job is at Rosetta Stone, where I work 10-18 hours a week as a language consultant.

Wellness Journalist: So you’re basically in school full time and working full time. How’s it going?

Antonio: I am the number one salesperson with at the moment, making twice my sales goal for Rosetta Stone. And I have a 4.0 GPA.

Wellness Journalist: That’s impressive! What’s your secret for managing time and getting things done?

Antonio: I choose to have fun and I choose to study. If I am going to study, I really sit there and study. I’m not distracted by other things. Likewise, when I am being social I really focus on being social—that way, I feel satisfied, not isolated. The key is being able to focus and hone in, block out the time, and stick to it. Then when I am studying I feel like I am getting a handle on my coursework, and when I’m working I feel like I am doing well at my job.

Wellness Journalist: You maximize your efficiency by being fully present and attentive to the task at hand…such a simple concept. Any other gems of advice?

Antonio: I think they key is to do what you like. Do something that doesn’t feel like work. That’s going make you competitive—you’ll have more energy, and more enthusiasm. That’s going to make you shine, because it’s really you coming through. And don’t sacrifice short term recognition for that which is true for your soul and really makes you happy.

Wellness Journalist: I think you’ve just summed up the very heart of Occupational Wellness. Thanks!

Wellness Journalism: Got Your Back?

“Ergonomics” is the scientific discipline concerned with the understanding of interactions among humans and other elements of a system in order to optimize human well-being and overall system performance. At its simplest definition, ergonomics literally means the science of work. The most immediate application of ergonomics is body dynamics—or, being aware of your physical position in relation to the world around you and knowing how to execute yourself most effectively.

As I go about my busy day—lugging a heavy backpack, sitting in class, typing at the computer—it’s easy to forget that by back is working at least as hard as my brain. While I may be able to get away with it now, the continued twisting, twerking, and tensing really adds up. A staggering 80% of the population will suffer from back pain, and those most affected are the 30-50 year olds. If I don’t want the most productive years of my life to be stunted by spinal strain, I’d better start protecting my posture now.

They key is to preserve the natural S curve of the spine as much as possible. Here are some specific ways to promote good posture:

Typing at the computer: Sit high enough to keep a minimum 90 degree bend in the arm; your wrists should not be higher than your elbows. Get up and stretch every once in awhile. Flex your hands and arms opposite of the typing position, and rotate your wrists and neck.

Carrying a bag: Only carry what you really need, and try to balance the weight as much as possible. Backpacks should be worn with both straps on. If carrying a bag with only one strap, switch shoulders periodically.

Driving in the car: Move car seat forward until you have a 90 degree bend at the knees, keeping them level with the hips. You should be within easy reach of the steering wheel.

Sleeping: Maintain alignment by sleeping on your back with a pillow under the knees, or on your side with a pillow between the knees.

Lifting: Keep feet firmly planted at shoulder width, bend knees, and tighten your abdominals. Use the strength of your legs to do the lifting. Keep the weight of the object as close to your body as possible—lifting a 20 lb bag 20 inches away from your body produces 400 lbs of compression force on your spinal disc fulcrum point. Also, it’s better to push than to pull.

Standing around: Alternate position by shifting your weight from one leg to the other.

Physical alignment promotes mental alignment. Back it up!

Special thanks to Julia Jensen with UCSD Environmental Health & Safety

Wellness Journalism: Put Your Best Face Forward

When Opportunity Knocks, Be Ready to Open the Door
(Rather than being naked in the bathroom.)

UCSD has its very own Occupational Wellness guru and her name is Sara Henry. She is the director of The Center for Communication and Leadership and knows all about networking, public speaking, and interpersonal relations.

I recently attended Sara’s discussion of that magical key to success known as networking. She made some really good points about the importance of establishing rapport, being genuine, and upselling strengths.

Something else she said really struck a chord: “From the moment you leave your house in the morning, be ON.”

Once you’re out in the world, you never know who you will run into, or where, or when. You want to be in the habit of being professional and respectful at all times.

Examples:
• You cut off another driver on the way to an interview, only to discover that the driver is interviewing you.
• You’re picking your nose when an attractive customer walks in.
• Your boss overhears you cussing out your mother on the phone.
• You’re asleep in class.

Life is full of ironic surprises, and people are paying attention (even when you aren’t). Don’t be caught with your pants down. Before you ever get hired, you are charged with the responsibility of self-promotion. Remember—a first impression might be your last.

How to Meet Your Mother

You may not be thinking about menopause yet, but it’s already affecting your life. Women begin to experience physiological changes and symptoms related to menopause as early as age 38—which means that your mother, aunt, teacher, friend, colleague, or customer service representative might be dealing with a different deck of cards than she is used to.

For example, she might be having a difficulty sleeping and/or thinking. Imagine the inconvenience caused by the disruption of such functional fundamentals.

Now imagine living in a society where nobody wants to acknowledge—much less talk about—the challenges associated with menopause. Considering its universal nature, you’d think that basic human understanding would be more prevalent. But it’s not. Why has menopause become so taboo? Why don’t women (and their supporting cast members) know more about it?

Not so long ago, women's emotional needs were regarded as irrational by the medical and scientific communities. A woman who expressed severe changes in mood and behavior was more likely to receive a lobotomy than a lily, contributing to a rich inheritance of silence and fear. Mom should always be “just fine;” managing the demands of the household, comforting the sick, cooking, cleaning, ironing, and folding. She should have a nice hair-do, too.

Times are changing. According to Ellen Dolgen, author of Shmirshky: the pursuit of hormone happiness, “reaching out is in, and suffering in silence is out.” The Shmirshky website provides a comprehensive community of support and a wide range of resources, empowering women to embrace themselves from within–which in turn, strengthens relationships.

Communication and awareness are the most powerful tools of the human trade. If a woman you care about is struggling with a prolonged series of bad days, give her the gift of understanding: it’s not personal, it’s physiological. Break the silence barriers and open the information lines. Midlife doesn’t have to be a crisis!

Wellness Journalism: Practical passion

My dad wanted me to be a doctor, a lawyer, a real estate guru…something that would ensure my financial security and sound impressive to friends and family. With his perception of my best interests at heart, he scoffed when I said I wanted to write. To him, this was the equivalent of saying, “I want to be broke and homeless,” and he would simply pretend I was joking.

Within the structure of our society it can be hard to find a balance between practicality and passion. Being practical means ensuring a dependable income, with the result that many students choose their major for one reason: to get a high-paying job. This concept of practicality is accepted and expected for many people. Passion, on the other hand, is more readily associated with artists and activists who have thrown stability to the wind in order to pursue whimsical ideals. It seems that practicality is safe and secure, while passion is potentially dangerous and misleading.

I propose that there is a happy middle ground—and room enough in any career plan for both practicality and passion. I would even argue that a goal without passion is not practical: with so many options available, it just doesn’t make sense to choose a path that you can’t truly enjoy. Keep an open mind to possibility and explore combinations that bring you the best of both worlds.

Start by identifying your passions, then consider practical ways to apply them.

Identify passion:

• Is this how I want to spend the time of my life?
• Do I feel excited and expansive when I think about doing this?
• Am I drawn to spontaneous conversation and synchronistic discovery when I investigate this idea?
• If I didn’t have to worry about money, would I do this for free?

Identify practicality:

• Who will benefit from this service?
• What specific needs are being met by this endeavor?
• Is there an established market for this type of work?
• How can this be adapted to suit different environments and demographics?


Occupational Wellness says you can be well, and well off!

Special Guest! Derek Bok, author of "The Politics of Happiness"

Did you know? The nation of Bhutan has made "Gross National Happiness" the central aim of its domestic policy!

Happiness has become a hot topic, and researchers world-wide are investigating the relationship between happiness and career, family life, religion, and a multitude of other lifestyle factors. As these findings rise to the surface of our collective consciousness, so does this question: How might happiness research affect government policy in the United States--and beyond?

In the book The Politics of Happiness, author Derek Bok examines how governments could use happiness research in a variety of policy areas to increase well-being and improve the quality of life for citizens. Recognizing both the strengths and weaknesses of happiness research, Bok looks at the policy implications for economic growth, equality, retirement, unemployment, health care, mental illness, family programs, education, and government quality, among other subjects.

On April 26th at 7 pm in PC East, you can hear what Derek Bok has to say in person!

Derek Bok is the 300th Anniversary Research Professor at Harvard University. From 1971 to 1991, he served as Harvard's twenty-fifth president, and served again as interim president from 2006 to 2007. He is also the author of The State of the Nation and The Trouble with Government, and coauthor of The Shape of the River (Princeton).

Wellness Journalism: Who Needs Trees?

We walk past them all day long…but when is the last time you really stopped to appreciate a tree?

Trees are a basic, essential ingredient in the recipe we call life. They give shelter and shade. Many trees also provide food such as nuts and fruit, along with paper, medicines, and fuel. Not only that, but you can climb a tree (carefully) when you need a quiet, peaceful place to think, read, or relax.

Trees lower air temperature by evaporating water in their leaves, stabilize the soil, and prevent erosion. They improve water quality by slowing and filtering rain water as well as protecting aquifers and watersheds. In addition, they reduce noise pollution by acting as sound barriers.

Most importantly, however, trees serve as air-purifiers and oxygen-providers. A single tree produces nearly 260 pounds of oxygen each year! Trees clean the air by filtering out dust and pollutants—and with large amounts of carbon dioxide, methane, and other toxic gasses pouring into the atmosphere every day, trees are more important than ever in helping to keep this planet habitable for humans. In one year’s time, an acre of trees can absorb as much carbon as it produced by a car driven 8,700 miles (according to the International Society of Arboriculture).

Deforestation is the removal of a forest or stand of trees in order to use the land for something else—parking lots, agriculture, housing tracts, or mini-malls. This “urban sprawl” has cost us precious habitat and biodiversity, while increasing aridity and soil erosion. Unfortunately, every year, one million acres of forest are lost to city growth.

Wellness Journalism: Got Worms?

Top-notch Top soil: Why Composting Works

One of our major environmental issues is that landfills everywhere are running out of room, and the EPA estimates that roughly 25% of the garbage in the U.S. is made up of yard trimmings and food scraps. That's over 60 million tons each year! This material does not break down when tossed in with the regular garbage. Instead of adding to the trash heap, try composting.

From apple cores to egg shells, composting is a great way to turn food waste into nutrient-rich soil. Organic compost loosens clay soils and retains water, suppresses plant disease and pests, and produces higher yields of healthier fruits, vegetables, and flowers.

Live in an apartment? Worm composting, also known as Vermiculture, is a fun and easy method for year-round food scrap handling. Worm compost is made in a container filled with moistened bedding (often shredded newspaper, leaves, and a handful of sand or soil) and red wrigglers (also known as branding or manure worms). Simply add your food waste into the bin and the worms will munch away—eventually converting the entire contents into rich compost!

If you plan to make a traditional compost pile outdoors, consider the following:

4 Tips for Making Better Compost

1. Get the Right Balance of Compost Materials Getting the right mixture of brown (carbon) materials to green (nitrogenous) materials is essential. Excess carbon will result in a pile that takes a long time to decompose, (a rhyme to help you remember: “too much brown, won’t break down”), while too much nitrogen will make it stink. To optimize your mound, keep a ratio of 30 parts carbon to 1 part nitrogen.

2. Turn the Compost Regularly Add fresh air to your mix by stirring the pile about every two weeks. The bacteria that are working to break down the compost need to breathe! This can be made simple with a compost tumbler.

3. Shred Material Shredding or chopping your compost, especially the dry carbon materials, will help speed things along. It increases the surface area that the compost microbes have to work on and provides a more even distribution of air and moisture.

4. Add a Secret Ingredient Toss in an activator such as alfalfa meal to provide much needed nitrogen and protein, and greatly expedite the compost process. You can find alfalfa meal in garden centers and online retailers. The results are remarkable! Other secret ingredients that help compost piles include fresh manure, bone meal, blood meal, comfrey, or even high-protein dry dog food.

Wellness Journalism: 8 Ways to Love the Environment While You're in College

With Spring comes Environmental Wellness month! Things are off to a busy start this quarter, to be sure, and you might not think you have enough time to save the world. The good news? It doesn't take much effort to make an impact for the better!!!

8 (Easy) Ways to Love the Environment While You’re in College

1. Utilize sunlight. Study near a window or outside altogether. Not only does it save electricity, it’s better for your brain!

2. Take the bus or shuttle. Parking permits are expensive, and by the time you’ve circled the parking lot for 30 minutes, it isn’t worth it anyway. Then there’s the cost of gas…

3. Get involved. Explore sustainability courses, participate in research, or join a student organization. Visit sustain.ucsd to check out some options!

4. Bring Your Own Bottle—and bowl, and fork. You can cut waste by avoiding single-use, disposable containers and cutlery at mealtimes.

5. Conserve water. Take shorter showers, and use water sparingly when brushing teeth or washing dishes. And mind the adage: “If it’s yellow, let it mellow. If it’s brown, flush it down.”

6. Save paper. Print on both sides, and use scrap paper for note-taking. Inspire your professors and classmates to do likewise.

7. Eat local, organic food. Take advantage of the Farmer’s Market, Food Coop, and Farm To You programs. Don’t be fooled by the perceived convenience of Burger King--there is fast, fresh, healthy food to be found on campus.

8. Buy natural products. Most store-brand shampoos and soaps contain chemicals known to cause skin irritation and other health problems. Read ingredient labels: if there is something in there you can’t pronounce, don’t buy it.

Wellnes Journalism: Sweet Dreams

I’m walking through campus and an older man in a green sweater approaches me. “I have your driver’s license,” he says. This makes sense, somehow, and I respond: “That’s fine. Just turn in it to the professor after class.” I give him a friendly smile but he now resembles my high school English teacher, Mrs. Phillips.

At this point, I realize I am dreaming.

When you become aware that you are dreaming while still in the dream, you’re having what is called a lucid dream. Beyond providing a fascinating out-of-body sensation, lucid dreams are a forum for experimentation, exploration, and empowerment. Let’s say you dream that a large, hairy monster is trying to pound down your front door. If you know that you’re dreaming, you have no reason to be afraid. You have options. You can whip up a quick explosive device, or excuse yourself through a back door, or talk it into becoming a cute little puppy.

The dream world is complex, to say the least. Through dreams you experience a great many feelings and scenarios, all real aspects of some element within the psyche.

A lucid dream can begin in one of two ways. A dream-initiated lucid dream starts as a normal dream before you catch on to the fact that you’re dreaming, while a wake-initiated lucid dream occurs when you slip from a normal waking state directly into a dream state.

Either way, you can test your environment to determine whether or not you are awake. The pinch test—"Pinch me, I think I'm dreaming!"—is not actually an effective indicator of reality; a dreamed pinch will probably feel just like a real one. However, there are some tell-tale signs that expose a dream for what it is:
• Look at text or a digital watch. Remember what it says, look away, and then look back. The information will likely have changed.
• Look into a mirror (if you dare). Reflections are often blurred or distorted.
• Look at the ground beneath your feet, or at your hands. What you see may be quite different from what you’re used to…

Intrigued? Start by writing down your dreams every morning when you wake up; this will strengthen your dream recollection. Keep your eyes closed while trying to remember the dream, and then record what you remember in the present tense. Over time you can consciously develop awareness within dreams.

Flying, time-travel, magical ability—all yours with the power of lucidity!

Wellness Journalism: In the Raw

Does the idea of a raw food diet sound like a slow, boring death? It did to me at first. The thought of never eating a delicious hunk of honey-glazed salmon with grilled asparagus and sweet potato fries…alas. I couldn’t picture myself saying “Oh, no thank you. I’ll just eat this handful of nuts and this head of lettuce.” It’s like instant alienation; a brutal self-exile from Foodland.

But as it turns out, raw food eaters are much more resourceful—and creative—than I realized. From pizzas to pastas and desserts, there’s a wealth of incredible edibles available in the raw. For some examples, click here.

We do live in a culture of cooked food, where “slaving over the stove” is thought to produce a square meal. But with all the fancy frying, roasting, grilling and baking, we’ve forgotten the awesome power of food in its raw, natural state.

When it comes to sheer nutritional value, nothing compares to raw food. Raw food retains all of its life-giving properties, whereas cooking denatures the proteins and destroys many of the enzymes that benefit digestion. Processed food costs the body a great deal more energy to break down and scour for nutrients. So what does a body do with the extra energy? For one thing, it heals itself. A raw food diet has, in many cases, been known to stop or reverse the advance of many chronic diseases, including diabetes, heart disease, and cancer. It can relieve constipation, heartburn, gas, and other digestive malfunctions. The increased physical vitality also helps to protect against ordinary colds and flu.

While I have a new appreciation for the benefit and bounty of a raw food diet, I haven’t totally crossed over yet (there’s an omelet sitting next to me right at this moment). But I do make an effort to eat more food raw—and I have it in mind to gradually increase my raw food intake over the coming year. I notice that the more food I eat raw, the more satisfied I feel. It seems to harmonize with my body. And in fact, raw food has the best balance of water, nutrients, and fiber to meet the body’s needs. It’s like putting ultra-super-premium gasoline in your car.

A final thought: eating food raw also saves time and money. And consider: no burns to the hand or mouth, no kitchen fires, less preparation, and easier to clean up! Bon appétit.

For more information about raw food diets and health issues, check out the following studies:

Cardiovascular health: http://jn.nutrition.org/content/135/10/2372.abstract?maxtoshow=&HITS=10&hits=10&RESULTFORMAT=&fulltext=raw+food&searchid=1&FIRSTINDEX=0&sortspec=relevance&resourcetype=HWCIT

Breast cancer risk:http://www.informaworld.com/smpp/content~db=all?content=10.1207/S15327914NC4602_05

Diabetes (through the reduction of diet derived advanced glycation endproducts (AGEs) that are produced through heating food):http://www.ncbi.nlm.nih.gov/pmc/articles/PMC21074/?tool=pmcentrez

Wellness Journalism: Relationships in Our Midst III

Meet Andrew and Ingrid!

Andrew is a 4th year Literature/Writing major at Eleanor Roosevelt College. His girlfriend Ingrid (a graduate of Whittier with an Art History degree) joins him on campus.

Andrew and Ingrid have known each other since summer camp—when they were 13! They dated in high school for a couple of years, and then parted ways. Quite some time afterward, Ingrid called him up. They’ve been together ever since. Their relationship has really gone the distance: in addition to attending different colleges in different cities, Ingrid even spent a year in Germany! Andrew and Ingrid consider themselves lucky: “We have had some big fights, and gotten over some stuff.”

Their relationship gives Andrew a stronger sense of direction and motivation. “She roots me,” he says.

Ingrid considers herself to be kind of shy; Andrew’s confidence helps her break out. “I feel safe around him. He’s my best friend—we talk about everything.” She continues, “I like him because he is intelligent, confident, and we have similar interests.” Naturally, Andrew agrees.

Wellness Journalism: Relationships In Our Midst II

Meet Anthony and Kristie!!

Anthony and Kristie went to the same high school; Anthony one year ahead. After he graduated, a mutual friend introduced them. Kristie knew she wanted to go to UCSD, so when it was time for Anthony to transfer he chose UCSD over UCLA. Now he is a 3rd year Physics major at Warren College and Kristie is a 2nd year Biology major at Sixth.

Kristie admires Anthony’s determination—when he has a goal, he goes for it—and she considers him to be a role model. On the other hand, she says, he can zero in on something and tune her out.


Anthony loves Kristie because she is beautiful and has a kind heart, and genuinely cares about his family and friends. She also has a really good memory, which sometimes drives him nuts, because “she’ll bring up everything.”


They find that their relationship is a wonderful source of support. “When I have trouble or frustration with class, I call Kristie,” says Anthony.

Wellness Journalism: Relationships In Our Midst

I, Wellness Journalist, have scoured the campus to bring you some of UCSD's thriving relationships; representing Social Wellness in all of its glory.

Daisy and Yessenia are both 3rd year students in Marshall College. They were assigned as roommates in the fall of freshman year, but didn’t actually talk to each other until spring quarter, when they had a class in common. Then, seemingly overnight, Daisy and Yessenia became inseparable. They even lived together again the following year as sorority sisters. “She’s a big part of my life,” says Yessenia.

Daisy’s favorite—and least favorite—thing about Yessenia is that she’s mean. “It works out both ways,” says Daisy, “Sometimes she is funny and teasing, and sometimes she is a jerk.”
Yessenia’s favorite thing about her friendship with Daisy is that they never fight. When they do disagree over something, the issue dissolves by itself. That, and Daisy doesn’t (seem to) get mad when Yessenia teases her.

Stay tuned for more of UCSD's own!

Wellness Journalism: Hallmarks of a Healthy Relationship

There are millions of people milling around you on a daily basis—and of all these, you hand-pick a select few to call friends. How do you know which ones are the keepers, and which ones are better thrown back into the sea?

A solid and supportive relationship can nourish you: mind, body, and soul.
On the other hand, a relationship that isn’t serving can really take a toll.

You greatest asset is WHO YOU ARE—and every relationship in your life should honor it. Be willing to look at any given relationship without bias, without justification, without excuses…and ask whether it is a parasitic relationship, or a symbiotic one.

In a parasitic relationship, you are made to feel inadequate. You are only “good” for something you have, something you do, or how you look/act. You are expected to behave in a certain way in order to make the other person happy. You feel drained and depleted. You might even feel stuck.

In a healthy, symbiotic relationship:
• You are free to be yourself, and you are loved for who you are.
• You’re not afraid to do as you feel or say what you think.
• Your happiness and well-being is of top importance.
• You are never asked to do anything that might bring harm to yourself or others.
• Your beliefs and opinions are respected and valued.
• You feel safe.
• You nurture and support each other.
• Your resources are shared and enhanced.
• You are inspired, motivated, and encouraged.
• You experience a unique sense of connection and comfort.
• You grow!

You, as the captain of your ship, have the right and responsibility to steer clear of relationships that drag you down. Do this, and you’ll find a plethora of partnerships waiting with open arms to help you forward.

To speak confidentially with a relationship expert, contact Counseling and Psychological Services (CAPS) at 858-534-3755.

Wellness Journalism: Get Physical

50 ways to Live Physically Well!

1. Love your body
2. Get enough sleep
3. Go barefoot sometimes
4. Ride a bike
5. Brush your teeth
6. Enjoy the outdoors
7. Go dancing
8. Stretch
9. Breathe deeply
10. Eat your vegetables
11. Drink lots of water
12. Play tennis
13. Have a relay race
14. Minimize alcohol
15. Go for a run
16. Make a smoothie
17. Get a massage
18. Surf
19. Eat less red meat
20. Pat yourself on the back
21. Hang upside down
22. Choose healthy snacks
23. Rest when you’re tired
24. Go skiing
25. Get some sunlight
26. Jog with a friend
27. Show affection
28. Do Tai-chi
29. Sing in the shower
30. Hit the playground
31. Practice yoga
32. Learn about bodywork and energy healing
33. Avoid processed sugar
34. Take a hike
35. Reduce caffeine usage
36. Wiggle your toes
37. Educate yourself
38. Play golf
39. Practice safe sex
40. Take naps
41. Get routine check ups
42. Take a walk
43. Eat raw food
44. Honor your intuition
45. Say no to drugs
46. Play a team sport
47. Go kayaking
48. Cuddle
49. Join an exercise class
50. Put your feet up

SPECIAL GUEST: Jenni Schaefer!

LiveWell UCSD invites you to meet Jenni Schaefer,

an internationally known speaker and author of

“Goodbye Ed, Hello Me®

Recover From Your Eating Disorder and Fall in Love with Life.”

People who struggle with eating disorders often ask, “Does it ever get better?” Jenni Schaefer offers hope people across the globe by answering, “Yes, it does get better, really better.” Redefining recovery, Jenni explains that full freedom does not just mean leaving Ed (a.k.a. “eating disorder”) behind, but it also means finding yourself. It means finding joy and peace in life.

In addition to sharing her personal recovery journey, Jenni's presentation “Goodbye Ed, Hello Me®” addresses:
· Making peace with food
· Learning how to love your body
· Overcoming perfectionism.
· Societal Ed (society’s eating disorder) and the mixed messages we all hear about food and our bodies

Find the hope, inspiration, and belief that you and your loved ones can recover from struggles with food and body image—and move on to live life to the fullest.

Join us for a remarkable evening as Jenni shares her personal journey of healing through story, humor, and song! This event is free and open to all members of the UCSD and San Diego community.

Thursday, January 20, 2011 at 6:30pm
University of California, San Diego
Student Services Center Multi-Purpose Room

Book signing to follow!

This event is sponsored by UCSD Eating Disorders Treatment and Research Program, UCSD Counseling and Psychological Services, UCSD Student Health Service, UCSD Warren College, and LiveWell UCSD.


“Discover your true passions, follow your dreams, and never give up.” -Jenni

Wellness Journalism: Yoga-stylin'

Yoga is a very popular form of exercise these days: known for toning muscles, increasing flexibility, and providing mental and spiritual benefits. But with so many different types of yoga available, how do you know which will put the most wind in your sails? Not everybody can transform into a pretzel.

Hatha: Hatha is a general term that encompasses many of the physical aspects of yoga. A Hatha yoga class is probably going to be slow-paced and gentle. It’s a good introduction to basic yoga poses, and mindful breathing.

Vinyasa: Vinyasa, which means “breath-synchronized movement,” tends to be a more vigorous style based on the performance of a series of poses called Sun Salutations. Typical in yoga, movement is matched to the breath; you move from one pose to the next on an inhale or an exhale. Because of the smooth way the poses run together and become like a dance, this technique is also called “Vinyasa Flow.”

Ashtanga: Ashtanga, which means "eight limbs" in Sanskrit, is a fast-paced, intense style of yoga. You perform a set series of poses, always in the same order. Ashtanga practice is very physically demanding because of the constant movement from one pose to the next—a process producing intense internal heat and a profuse, purifying sweat that detoxifies muscles and organs. Ashtanga is an athletic yoga practice and is not for beginners.

(Ashtanga is the inspiration for what is often called Power Yoga. If a class is described as Power Yoga, it will be based on the flowing style of Ashtanga, but not necessarily keep strictly to the set series of poses.)

Iyengar: Iyengar promotes strength, flexibility, endurance, and balance through coordinated breathing and poses that require precise body alignment. (In yoga, the word alignment is used to describe the precise way in which your body should be positioned in each pose, in order to obtain the maximum benefits and avoid injury.) Iyengar practice usually emphasizes holding poses over long periods versus moving quickly from one pose to the next. It encourages the use of props, such as blocks and straps, in order to bring the body into alignment.

Kundalini: Kundalini yoga emphasizes the breath in conjunction with physical movement for the purpose of freeing energy in the base of the spine, and allowing it to move upwards. While breathing is an important part of any yoga practice, in Kundalini the breath is essential. This practice is well known for its psychological effects and its accessibility to people of all ages and abilities. In addition to postures, a typical class will also include chanting, meditation, and breathing exercises.

Bikram: This style is more generally referred to as Hot Yoga. It is practiced in a 95 to 100 degree room, which allows for a loosening of tight muscles and profuse sweating—even sweatier than Ashtanga! This method of yoga is a comprehensive workout including all the components of fitness: muscular strength, muscular endurance, cardiovascular flexibility and weight loss. The Bikram method is a set series of 26 poses, but not all hot classes make use of this series. This is the only yoga style that specializes in using the heated environment.

Anusara: Anusara combines a strong emphasis on physical alignment with a playful spirit. Poses are taught in a way that opens the heart, both physically and mentally, and props are often used. Postures can be challenging, but the real message of Anusara is to lighten the mind and strive to connect with the divine in yourself and others.

Restorative: Restorative postures are usually adapted from supine or seated yoga poses with the addition of blocks, bolsters, and blankets to eliminate unnecessary straining. It’s a quiet, healing style of yoga that encourages passive relaxation.

All yoga practices are designed to enhance your body’s natural inclination toward vibrant health. Approach the practice session in a calm, meditative mood (it’s not a competition.) The result is improved circulation, flexibility, stamina, and peace of mind.

Check out the wide variety of yoga classes offered by FitLife.

You can also drop by The Zone every Wednesday from 2:00-2:45 pm for a free yoga class!