H E A L T H B E A T Volume 11, Issue 2
Page 4
Cont. from pg. 2 . . . Easier Tips for Healthier Eating
The total caloric value of the meal will be no more than 800, depending on which type of dressing you get. Reduced fat, lowfat, light, or fat-free dressings are best.
Besides the fast food chains, there are two on-campus restaurants called The Nugget Grill and Pub and The Outpost Grill.
By following these ordering tips, you can eat healthier:
* Moderation is key. Order smaller portions or share entrees with a fellow student.1
* Choose items that include vegetables.
* Substitute fries for a baked potato (without butter and sour cream), small salad, or fruit cup when possible.1
* Instead of fried foods, order foods that are baked, grilled, steamed, broiled, or roasted.1
* Pick whole wheat breads over white bread.2
* Eat more whole grains because they contain antioxidants and are a good source of energy.1
* Leave off or go very light on condiments, dressing, butter, cheese, or other high-fat items.1
* Eat fruit instead of sugary desserts because they contain more nutrients and fewer calories.2
* Avoid sodas and juices. Order water or lightly sweetened or unsweetened drinks instead.2
By using these tips for eating on campus, students make their dining experience healthier. Do not deprive yourself from
the foods you love, but learn how to make health friendly choices. This is important for college students because a healthier
diet boosts our energy, strengthens our memory, and balances our moods.2 So what will you decide to eat today?
References
1. American Heart Association. (24 March 2009). Eating Out Tips. Retrieved from http://www.americanheart.org
2. United States Department of Agriculture. (24, March 2009). Tips for Eating Healthy When Eating Out. Retrieved from
http://www.mypyramid.gov/tips_resources
Cont. from pg. 1: Steps to Good Eating
HEALTH BEAT
CSULB Division of Student Services, Student Health Services, Health Resource Center - Rm. 268
Vol. 11, Issue 2
Smart Eating
By Erik Carpio
A Group Proud of Its Body
Image
By Gerri Duru
Easy Tips for Healthier
Eating
By Angeline Ulanday
Peer Nutrition Counseling
By Hilary Ryan
Health Beat Editors
controlled, and time is taken to plan and prepare, then eating smart as a college student will no longer seem like an unattainable goal. So the next time you order a Double-Double or grab a box of MSG (Monosodium Glutamate) , remember that it
only takes 3 steps in order to eat healthier as a college student with no time and no money.
References
1. Gunnin, L. (6, April 2010). How to eat for $35 a week as a college student. AssociatedContent. Retrieved http://
www.associatedcontent.com/article/2648715/how_to_eat_for_35_a_week_as_a_college.html?
2. Miller, R. (6, April 2010). Robin's helpful hints. Food Network, n.d. Retrieved from http://www.foodnetwork.com/shows/robins-helpful
hints/index.html
3. Smith, D. (6, April 2010). How to eat healthy as a college student. Federal Way Mirror. Retrieved from http://
blogs.federalwaymirror.com/fitness101/nutrition-101-healthy-eating-tips-college-student/25/
Editor-in-Chief:
Linda Peña, MA, CADC
Editors:
Heidi Burkey, MPH, CHES
Christina Goldpaint, CHES
Nop Ratanasiripong, RN,
MSN, CCRC
HRC Programs
Sexual Health Awareness
Workshop (SHAW)
CSULB Division of Student Services, Student Health Services,
Health Resource Center
HIV Testing and Counseling
Same Day Results
1250 Bellflower Blvd., Room 268, Long Beach, California 90840
Men’s Health Clinic
Phone:562.985.4609
Fax:562.985.8404
E-mail:[email protected]
URL:www.csulb.edu/hrc
The HEALTH BEAT Newsletter is published by California State University, Long Beach, Division of Student Services, 1250 Bellflower Blvd., Long Beach,
CA 90840. Printed in the USA. Copyright© 2010 by the Student Health Services. All rights reserved. Contact CSULB, Division of Student Services, Health
Resource Center for a free subscription at (562) 985-4609.
SHARE Program
STI Counseling
Editorial Policies
The Health Resource Center does not accept responsibility for views expressed in articles, reviews and other contributions that appear in its pages. The
Bridging Communications
Sexual Assault Program
purpose of the HEALTH BEAT newsletter is to serve college students and related professionals with health-related information, which may help understand a diagnosis or treatment, yet cannot serve as a replacement for the services of a licensed health care practitioner. The information and opinions
presented in the HEALTH BEAT newsletter reflect the views of the authors.
For appointments call
562-985-4609
Steps to Smart Eating
By Erik Carpio
Ramen Noodles and In-N-Out burgers
may sound like a familiar diet to many college students, but it is far from a healthy
one. However, as a student with a tight
budget and little to no time, cooking is often disregarded as an option. This article
details how to prepare simple and healthy
meals for breakfast, lunch and dinner,
while staying within budget.
Step 1: Meal Plan and Shopping List On the weekend, plan next week’s meals.
Write a shopping list of items needed. Remember those coupons and save money.
Step 2: Try to get most if not all of the
shopping done. Once home, begin to chop
the vegetable ingredients in advance. Taking these steps saves time during the week
and provides a good break from your
homework and studying.
Step 3: At a loss for quick and cheap
meal ideas, Robin Miller, a nutritionist and
Food Network personality offers hundreds
of healthy recipes that take as little as 10
minutes to prepare.1 Vegetarian recipes are
listed as well. Planning and preparing are
steps on the way to becoming a smart eater.
Breakfast is easy to make healthy. A
cheap, quick, and healthy breakfast consists simply of whole grain cereal
(Cheerios) or oatmeal and milk. Never skip
breakfast because you’ll have less energy
throughout the day.2 For students on campus at lunchtime, think about packing a
lunch. In the morning make a peanut butter
and jelly (PB&J) or turkey sandwich. It
only takes minutes and it will prevent you
from using the vending machines and/or
fast food stands. Ingredients for a sack
lunch are cheap and found at the local supermarket. Also, include a bottle of water
or juice, a piece of fruit, and healthy
snacks: nuts or granola bars. Another lunch
option is bring leftovers to heat in one of
the many microwaves around campus.3
Now, let’s create a healthy dinner with
as little work as possible. Remember your
vegetables are already chopped. Here are a
couple of delicious meal ideas from Robin
Miller. Make Stir –Fried Chicken and
Vegetables. With all of your ingredient
purchased from the weekend and vegetables chopped, your cooking time will be
reduced greatly. These two recipes take
less than 15 minutes to make, and of course
there are many others to choose from. Another option for dinner is eating a breakfast
or lunch item, such as a bowl of cereal or
sandwich. These suggestions are particularly handy for those days when your
schedule is beyond hectic!
Even when eating healthy, it is important to understand portion control. There is
a saying in Okinawa, Japan, hara hachi bu,
that loosely translates “Eat until 80 percent
full”. Just because you eat healthier does
not mean the consumption of food should
increase. Before reaching for seconds, give
your stomach a 20 minute break and then
reassess if you are still hungry. By taking
this break, you avoid overeating and there
will be leftovers that can be used for future
healthy lunches. If meal portions are
Cont. page 4 . . . .
A Group Proud of Its Body Image
By Gerri Duru
“I’ll never be skinny enough.” “Why do I always
fail?” “I hate how I look.” Negative phrases like these run
through the minds of many everyday and a great number
of these individuals are youth ranging from college age to
high school and even younger. When someone becomes
overwhelmed with these feelings it can negatively affect
their mental health and can ultimately lead to the development of mental problems such as eating disorders or depression. One way to help fight this is changing how you
view yourself and thinking more positively. This is one
goal the CSULB organization Headstrong aims to promote
and carry the message.
HeadSTRONG was founded in 2008 by Kristin
Davi, who is also the president of the organization and a
student at CSULB. Davi saw a need for a group that addressed self and body image issues. While there were resources on campus students could use, such as Counseling
and Psychological Services (CAPS), there were no student
organizations formed that provided a supportive community that focused on building a strong mentality against
distorted self images. Anorexia and bulimia are two eating disorders which are of focus for HeadSTRONG.
Overall, developing a healthy mind is this organization’s
theme and is promoted throughout their events
These yearly events include a fashion show, a unity
forum, open microphone (mic) night and participation in
“No Fat Talk Week.” HeadSTRONG’s fashion show is
once a year and is open to any student (all shapes and
sizes) to attend and participate in. The Unity Forum, as
Davi states, is a partnered effort “with another organization and [we] put on a forum where students can express
their views on culture, diversity, stereotypes, personal
struggles, etc.” Other events are open mic night, where
Page 2
poetry and music are shared, and “No Fat Talk Week.”
“No Fat Talk Week” is a week where students are encouraged to not criticize their weight or the weight of others
with phrases such as, “Do I look fat?” HeadSTRONG
participates in the National Alliance on Mental Illness
(NAMI) Walk. The NAMI Walk is an annual 3K walk
fundraiser whose aim is to raise awareness of mental illnesses.
Besides sponsoring annual events, Davi hopes that
HeadSTRONG will continue to experience success and
looks to gain further strength and support in the years to
come. The involvement of talented and passionate students and supporters, according to Davi, is one reason this
organization continues to flourish. HeadSTRONG receives positive acceptance and press from the Long Beach
community and CSULB, as indicated by numerous mentions in the Forty-Niner. With over twenty members and
many campus and community supporters, this organization influences and strengthens minds across campus.
Hope you are thinking, “How can I get involved?
HeadSTRONG currently meets every Tuesday at the
USU at 7pm. They always welcome new members and
professionals in the community who may offer resources
for students. Members can access and use discounted rates
for listed counseling services in the community, such as to
address nutritional concerns and issues. The organization
provides a website, csulbheadstrong.com, on which you
can check out upcoming events, monthly newsletters and
read about specific students who keep the club up and running. The website lists contact information. Davi reassures
us all that “HeadSTRONG will become a worldwide recognized organization one day. - I promise this.” She offers
an invitation to all students to come make this a reality.
Easy Tips for Healthier Eating
By Angeline Ulanday
A wide variety of dining services at CSULB offer students everything from a
quick snack to a fulfilling meal. Even though most services prepare foods that are rich in
calories, students can make healthy choices from the posted menus. In addition, there are four convenience stores offering an assortment of snacks and meals on the go. Some healthier snack options include: prepared organic salads
and sandwiches, fresh fruit, packaged pre-cut veggies, low-fat yogurt, and a selection of raw nuts.
Having a wide selection of fast food vendors on campus can make it hard to eat nutritiously. However, if you
check the dietary content of these menus, you can make healthier choices. Most food chains post nutritional information on their websites. For example, a “number one” from Carl’s Jr., which is a Famous Star with cheese combo, is a
favorite meal to order for many students. According to the nutrition facts, the burger and fries alone are a total of
1,120 calories, not including a beverage. By using their websites nutrition calculator, you can select different items
from the menu based on the total number of calories each item has. Instead of ordering the infamous “number one”,
students can order a Charbroiled BBQ Chicken meal and substitute fries for a garden side salad with croutons.
Cont. page 4 . . . . . . . . . .
Peer Nutrition Counseling at CSULB
By Hilary Ryan
Page 3
One of the many services offered at the Health Resource Center is Peer Nutrition Counseling. This is a great resource for CSULB students! Not only are the counseling sessions free to CSULB students, but are offered here on campus.
The Nutrition Counselors are seniors in the Nutrition and Dietetics program, who personalize sessions to meet each individual’s nutritional needs. Counselors develop a nutritional plan based on a student’s particular needs, whether to lose
weight, switch to a vegetarian or vegan diet, lower cholesterol or to eat a well-balanced healthier diet.
Before making an appointment, each student fills out a confidential intake form. This completed form provides
counselors with important background information necessary for researching specific nutritional needs. Counseling sessions are done at the Health Resource Center, located in Student Health Services. To make an appointment, please stop by
the HRC anytime Monday thru Friday 8-6 p.m. or visit our website at http://www.csulb.edu/hrc
To find out more about the Peer Nutrition Program, questions were asked to the current Peer Nutrition Counselors
for the Spring 2010 semester.
Why should students check out peer nutrition counseling?
Reema: “It is important for my peers to get their diet analyzed, just to make sure they are consuming the recommended nutrients and to help prevent any future deficiencies. There are a lot of misconceptions about nutrition;
therefore, it is important to learn the facts.”
Wendy: “Students can come in and talk to other students about healthy eating and not feel lectured from professionals because the counselors are students as well.”
Lucia: “One reason is to learn the basics of nutrition and to see if they need to make changes to their daily diet.”
If there were one thing you could tell students about nutrition, what would it be?
Wendy: “Nutrition is not hard! Many believe that it’s hard to be healthy, but it really isn’t. Everything is good for
you as long as you eat foods in moderation. Have a variety of foods and try everything at least once!”
Whitney: “Ignorance is not bliss. Learn about nutrition as soon as you can and when you are older you will
appreciate how well you treated your body.”
Reema: “One thing I would tell students about nutrition is that “moderation” is critical. A well balanced meal
that incorporates foods from all food groups will help them live a much healthier life.”
What is your favorite part of interning as a Peer Nutrition Counselor?
Whitney: “It is really rewarding to know that you are helping someone achieve their goals and become a
healthier individual.”
Jin: “My favorite part of interning as a peer nutrition counselor is interacting with clients and being part of a life
style changing process.”
Wendy: “My favorite part of counseling is the one-on-one conversations that I have with the clients that
come in. I love to listen and give advice to people who want to learn how to eat healthier.”
Thank you to the CSULB Peer Nutrition Counselors who participated in this article: Jin Kuo, Lucia Marini, Reema
Kanda, Wendy Ceja, and Whitney Randall.
Gardasil Vaccine
The Gardasil Vaccine prevents the four most common types of Human Papilloma Virus (HPV) which cause 90% of
genital warts and 70% of cervical cancer. HPV is the most common STI in the U.S. , affecting 1 in 2 people.
Gardasil is a series of three injections over a 6-month time period.
The vaccine is now available for both men and women.
You could receive all three shots for free if you qualify! This is a value of over $400! The vaccine manufacturer is
offering this program to uninsured, low income females, less than 26 years old.
Please call (562) 985-2727 or (562) 985-4609 for more information.