Introductions

Hi everyone! Welcome to my new blog. My name is Amy and I am a junior here at UCSD. Other than my academics, I'm a Student Health Advocate specializing in nutrition/wellness and sexual health. A lot of the people I have worked with were college students like most of you reading this blog, and are interested in a few tips to get through college in one healthy, piece. 


In all my wellness advising, I like to explain to my peers not only suggestions and nutrition tips, but to also explain the science behind healthy and unhealthy habits. 


For awhile I had a hard time deciding whether this approach to wellness counseling was the best and most effective way, but a lot of students found it interesting and were able to impress their friends with the new information I taught them. To exemplify this new approach, I utilized a banner that I created myself seen above. 

The reason why I chose to create this banner is because it integrated pictures of what others perceived diet, nutrition, wellness as well as science. I wanted to emphasize that the two are connected, you cannot understand health and nutrition with the science to back it up. 


Let me quickly explain why I chose these specific pictures, other than their aesthetic appeal. The first photo is one of a pasta dish; I personally think this is a very balanced entree because it has a healthy amount of carbs (from the pasta), protein (from the chicken), iron (from the vegetables), and good fats (from the olive oil dressing). The bed is placed in the banner to emphasize that sleep is a vital and often neglected aspect of someone's wellness, so I wanted to use it as a friendly reminder. 


The other two images are of the pool and the scale. The pool pictured is the Canyon View Pool here at UCSD to remind students that simply dieting is not enough to keep up a healthy lifestyle - exercise is a complementary routine to your regular diet. The picture of the scale was used to remind others that it is a tool for weight-management, not a cause of anxiety. 


The scientific images used on there are images of: muscle fibers, red blood cells, inflamed muscle cells, and a stem cell. In the subsequent blog posts, I will be explaining the role of each of these bodily cells and tissues (so stay tuned). 


In this blog, I will be addressing several everyday issues that most college students face and my suggestions on how they can tackle it. 



If you are interested in becoming a Student Health Advocate, or are interested in attending one of our many workshops regarding fitness, sexual health, and body composition, take a look at our website!


http://sha.ucsd.edu/

It looks like this and it's very easy to navigate through to find the information you're looking for! 


Please feel free to leave any comments, whether it be praise or constructive criticism. I'm always up for new questions so if you have anything you are itching to ask, don't hesitate to leave a comment and I'll answer them as soon as I soon as I can!

Shortcuts & Shortcomings: Why Raspberry Ketones Aren't Worth the Hype

A friend of mine recently showed me this YouTube video about a new diet pill that she heard about and asked me to share my thoughts on it. Raspberry Ketone supposedly shrinks existing fat cells in the body and makes it harder for fats to accumulate. This product does have several studies supporting the reported weight loss, so having it publicly endorsed like this is not false advertisement. There have been several testimonies from others who have used this product and the results seem very promising. 


Dr. Oz endorsed this product on his TV show, which begged the question: should I trust him?Oz is considered highly creditable making this video already less suspicious. He explained what and how the drug works in a fashion that's easy to understand for all audiences. His credentials as a physician and honest TV host made his claims very easy to trust. He created a logical argument, using logos, and used everyday speech. Oz also addressed that all types of people who are trying to lose weight can use this diet pill, which appealed to a wider audience.


With all this in mind, I still firmly believe this product is not as magical and effective as it claims.  The key thing to remember from this video is that you have to consistently take this pill (assuming it works), and once you've started, your fat cells will start to regenerate or swell up again. You have to consider many other factors now:


1) If you have the financial means to keep purchasing this product consistently
2) Whether you buy the right Raspberry Ketone product
3) If this product does what it claims, then it raises suspicions that this may not be as all-natural as it is marketed; it may be created synthetically as a chemical additive


Factor #2 brings me to this next site:
http://raspberryketonedangers.com/


It warns you of the dangers of Raspberry Ketone fraud from a credited physician and dietitian from JFK hospital, making this a legitimate argument. She also reminds her audience that she has no stake in the outcome of Raspberry Ketone sales, making her warnings more likely to be out of her own good nature. She lists that there are counterfeit products made from China that have adverse effects and we should be wary of these. She lists 4 simple tips to identify the right USA-made product. The image below is the creditable Raspberry Ketone label 

Amazon.com

Although the product does look promising, and the way Dr. Oz describes it for his audience does use the correct clinical terms for what the pills do, I still disagree and believe everyone should diet and lose weight the natural way (by means of a healthy diet and exercise).


Other than the 3 important reasons I've listed earlier, I believe that if you create very healthy diets and exercise regiments for yourself, you have a much healthier attitude and are less likely to slip back to your old weight-gaining habits. Once you've committed yourself to this healthier routine, you condition your mentality and your body to carry out these tasks. When you go a day without eating right and exercising, you actually feel more tired and less joyful (which further motivates you to continue). It's much safer, cost-effective, and less risky. 


Just keep in mind that pills like Raspberry Ketone and other diet supplements are shortcuts, and shortcuts never take you far in the long run.

The sting of hard work - delayed muscle soreness

During spring quarter, the most popular question I was asked was to avoid or get rid of muscle soreness after working out? A lot of times, I like to ask them what they think rather than telling them the real cause of it and all of them answer in the same fashion: lactic acid buildup. Little do they know that's really not the cause of delayed muscle soreness, and hopefully after this post the misconception will be cleared up. 


What lactic acid, or really lactate, really is is a molecule that's been converted from pyruvate during anaerobic glycolysis. I know this all just sounds like scientific nonsense right now, but let me first explain some basics on human metabolism and how the body produces energy.

First, the body needs ATP (an energy molecule) to carry out everyday metabolic and physical activities. There are two ways that the body generates ATP, through aerobic or anaerobic glycolysis. Aerobic simply means that this pathway requires oxygen whereas anaerobic does not require oxygen. The aerobic pathway produces a much higher yield of ATP, therefore making it the most effective and efficient method of energy production.


In order to undergo an aerobic pathway, there must be enough oxygen delivered to the site of activity. For example, while you are jogging or swimming, you breathe must more frequently therefore delivering enough oxygen to those muscle cells. With that oxygen, the pyruvate (originally glucose) is converted into acetyl-coA. The acetyl-coA is then broken down further into a very high yield of ATP molecules.

Now if you were to lift weights or sprint, the body hardly breathes therefore it does not deliver the sufficient amount of oxygen to your muscle cells. Without oxygen, your body converts the pyruvate into lactate. Lactate therefore is broken down into a much smaller yield of ATP.

Lactate production continues for 1-3 minutes in which it builds up in high concentrations in your muscle tissues. This high concentration increases acidity in your muscle cells, making it a poor environment for ATP production (explaining why it generates a smaller yield than aerobic pathways). 


Lactate provides a temporary burst of energy in order for you to finish that last rep or last few meters of your anaerobic exercise to prevent your muscles from giving out and causing severe or permanent muscle damage. Lactate also causes that burning sensation during your workout, not afterwards. That signals you that you should ease up on that particular muscle and allow 24 hours to let that muscle relax and clear out the high concentration of lactate. Without that burning sensation, there is no indication that your muscle will give out on you therefore increasing chances of muscle damage. 


There has not been any research to support one, solid explanation as to what causes delayed muscle soreness. However, the most popular theory is "microtrauma", in which your muscles experience microscopic tears in its fibers. These tears cause inflammation and an a build up of red blood cells and white blood cells to try and heal the tears. The inflammation also causes swelling of the muscle cells and subsequently causes soreness. The image below shows the most common sites of muscle tears after an intense workout.

 wikipedia.com

Don't worry, I didn't forget what the original question was. The best way to avoid soreness is to stretch before and after your workout and to rest each muscle for at least 24 hours. If the microtrauma theory is true, then my advice to stretch before and after a workout would be highly beneficial because stretching allows for the muscle to be less rigid and stiff and therefore less susceptible to these microscopic tears. 

Hopefully all this information cleared up some misconceptions. If you want a better explanation of the metabolic pathways I've found these two websites to be really helpful (I'm sure you'll recognize one of these sites from your high school days).


http://www.doctorsexercise.com/journal/aerobic.htm

http://www.sparknotes.com/biology/cellrespiration/glycolysis/section3.rhtml

Don't let the soreness of exercising discourage you from continuing your regiment. In fact, studies show that exercise has direct correlation to overall mental and social vitality. Read this blog if you need a few more reasons and words of encouragement to get back on that bench or treadmill at the gym.


http://www.livestrong.com/article/154524-problems-college-students-face-when-they-dont-exercise/

Carbs, calories, and fats oh my!

I'm sure we've all heard these three words everywhere, and people often associate them with such negative connotations. Today's media likes to make a spectacle of these words by promoting "low carb", "low calorie", and "low fat" foods and diets and essentially telling the public that these three will be the demise of your figure. 

 

yahoo.com

Don't blindly listen to these ads and anti-carbs/calories/fats trends. Maybe these three will seem less menacing if you really understand what they are and what they do for the body. 


Let's start with calories. People often mistaken calories are an indication of fat. By definition, a calorie is the amount of energy needed to raise 1 gram of water up 1 degree Celsius. Calories are a measurement of energy, not fat or weight. Knowing that, foods that are considered low calories are not always the best option for your lifestyle. Those who live a very active lifestyle, such as athletes, need the daily recommended 2000 calories/a day or even more so. 


Calories provide you with the energy you need to carry out your daily activities, including different biological processes your body needs to thrive. Calories are really your best friend, it's the other nutrients you have to watch out for. 


Next up is carbs. Carbohydrates are simply molecules consisting of carbon, hydrogen, and oxygen (hydrated carbons essentially). Glucose are long chains of carbohydrates. Carbs are mainly found in starchy foods like potatoes, breads, rice, etc. These molecules carry with it 4 calories/gram and are highly essential to the body. Most people get the impression that carbs are our enemy, which is only half true. 

Too much of a good thing is definitely a very wise concept to grasp in nutrition. Carbs, in moderation, is vital for the body's main functions. The metabolizes carbs, fats, and protein in that order. Carbs are the body's first and main source of energy, which is why it breaks it down first. Without a steady supply of carbs, the body breaks down fats (which are stored carbs). 

glucosanol.com

When people engage in diets with low carbs and low fats, the body is forced to break down proteins as its next energy source. The main supply of proteins in the body are your lean muscle tissues. When the body breaks down your lean muscle for an energy source, it's going to cause severe problems. These lean muscle tissues include the tissues that line your stomach, liver, and even the heart. That's why the once-popular Atkins diet grew wildly unpopular; it caused too many health issues because of the lean muscle breakdown. 


A modest amount of carbs and fats in your everyday diet will prevent your body from breaking down lean muscle and will keep your metabolism steady and may even raise it to break down foods faster. Don't be afraid to indulge in carbs and fats, it won't harm you unless it's in large quantities. And even in large amounts, certain types of fats are very good for the body.


Fats are broken down into saturated and unsaturated fats. Saturated fats are naturally produced in the body, so when you consume it in your diet it knows how to break it down. Unsaturated fats, on the other hand, are processed and are much more difficult to break down in the body. 


Balance is really the key.  Be choosy about what fats and carbs you eat and remember portion control, that way you won't need to sacrifice your favorites!

Confessions of a college girl: yo-yo dieting

Admit it girls, we have all at one point in our lives skipped a couple meals to fit into that little black dress for a big party coming up, fooling ourselves into thinking we'd lose that extra belly fat. It does work, but at what cost?

fitsugar.com

What very few people know is that when someone starves themselves, they reset their metabolism and gains more fat in the long run. To understand why, let me explain a few facts on human metabolism first.


The body breaks down carbohydrates, fats, and protein in that order. We all have a pretty good understanding of what carbs and protein are, but what most people don't know is that fat is stored excess carbs the body cannot break down in one sitting. Fats are broken down as the second source of energy when carbs are not readily available to be metabolized. 


When a person is not eating consistently, the body automatically assumes he/she will not be eating for a very long time. As a survival mechanism, it stores what little food you do consume during your fast as fat and resets your metabolism to do so until you reestablish a consistent eating habit, which could take anywhere from 2 weeks-a month. 


To prevent this reset, eat small meals consistently throughout the day. This both prevents your metabolism from resetting and allows it to break down foods faster because you're eating more frequently so it resets it to a higher/faster pace. 


And for those still looking to lose those few excess pounds quickly, eat 3 small meals a day consisting of high protein (like lean meats or fish or eggs) with a small helping of rice. Since you are eating small meals consistently throughout the day, your metabolism does not reset to a smaller pace so it metabolizes these foods regularly. And because you’re eating such small amounts of carbs, your body automatically has to break down fat to provide yourself with enough energy for your day-to-day activities.

proteinrichfoods.com

Hopefully this information convinced you to not starve yourself anymore for the sake of a few pounds. I know that if I were risking a slower metabolism, I wouldn't dream of repeating this mistake twice. 

Feeling the weight (gain) of college

The most common phenomenon that strikes most college students (including myself) is the infamous Freshman 15. It's infamous for a multitude of reasons; the environment is fast-paced, stressful, and just begging for the students to pick up unhealthy habits. Most of our time is either spent studying or (for a lucky bunch) partying. 

 

blogs.courant.com

There aren't enough hours in the day for our academics and social life let alone time to eat right and go to the gym. We grow tired from those late nights studying and inadvertently feasting on late night snacks. 


You all know what I'm talking about. The good ole reliable cup of noodles (a college student favorite) is often the food of choice during those late hours or the fatty foods available at 24 hour food shops like Rigoberto's carne asada fries (a UCSD favorite). 


You might be able to see where I'm going with this. You might think I'll preach about eating healthier snacks during those hours and that those foods mentioned above cause the cumulative weight gain, and you're not wrong. It would be a better idea to snack on fruits and crackers, but I much rather explain why your body metabolizes food slower after midnight and to promote sleeping at regular hours. 


Cortisol is a steroid hormone whose main function includes raising blood sugar levels and increasing fat, protein, and carbohydrate metabolism in the body. Its release is stimulated by stress (a condition all too familiar for us students) and peaks in the early morning. Cortisol levels are at its lowest after midnight, meaning your metabolism is at its lowest during those hours. Those rumors that eating your midnight snack causes that stubborn weight gain is all very true and easily preventable. 

 

functionalhealthtests.com

The simplest solution would definitely be to sleep at regular hours (preferably no later than 1 am) but of course that's not always an option. The next best option would be the healthy snack route, meaning celery (which is really negative calories because it takes so much energy for the body to digest) or a few cookies or crackers. Avoid chips at all costs. Foods high in protein is a bit more forgiving to eat after midnight, but carbs are not entirely a horribly option either. Carbs are the first molecules the body digests as its main source of energy which you can use early in the morning. 


These are definitely a few starter tips to avoid gaining those extra, stubborn pounds throughout your college career. Let's try to change the Freshman 15 to no more than Freshman 10! 


For delicious and healthy recipes that you can cook in your own apartment kitchen, or simply new methods of managing stress or any other college health quirks turn to these websites:


http://www.everydayhealth.com/college-health.aspx
http://cheaphealthygood.blogspot.com/2007/09/cheap-healthy-college-food-tips-for.html


They're definitely good sources; I've gone back to them every other week, and hopefully it proves to be just as useful to you as well.