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totalwellness The Green Edition living green to live healthy

Green Resources at UCLA UCLA’s sustainability actions

Decoding Organic

Facts & myths of “organic” and “all natural”

12 Easy


ALSO: Yoga in 10 Steps Anti-Aging Foods Why Sleep Matters Shopping Green


winter 10 | vol 10 | issue 2

editor’s note U

PON PICKING UP THIS MAGAZINE, your initial reaction might have been, “Why green?” Up to now, Total Wellness has been – true to its name – your biquarterly read for issues of student health and welfare. After all, our mission unmistakably proclaims ideals of “elucidating student health and healthcare,” in ways that hopefully have thus far been profoundly pertinent to you and your peers. How, then, does publishing on an issue so frequently identified with more global concerns of climate change and environmental conservation still serve, in the same capacity, the unique and specific interests of you, the college student reader? EVEN THOSE OF US AT TOTAL WELLNESS could not initially answer this with measurable conviction. We then sought to study this in full, and after sifting through a dense field of not only scientific findings and research, but also politics and controversy, we present to you in these articles the reality of what “going green” can mean to the student. We hope that, in the range of topics we cover – from issues related to health and nutrition to sustainable everyday living – we help you understand the pertinence “green” can have to your welfare. In turn, after perusing this edition, you may very well find that you have answered the question of “Why green?” for yourself.

Sincerely, Elizabeth Wang

mission Total Wellness is a division of the Student Welfare Commission that is dedicated to elucidating student health and healthcare in an efficient and effective, student-friendly form. By advocating specific lifestyle changes, providing recommendations for physical, mental, and social well-being, and making visible and accessible various health resources, programs, and events occurring at UCLA, TotalWellness seekstoempowerstudents with up-to-date and accurate knowledge on the appropriate management of their health.

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ASSISTANT DIRECTOR Grace Lee STAFF WRITERS Fritz Batiller Sherry Chen Stephan Chiu Yessenia Chaiu Jennifer Danesh Morgan Kendall Grace Lee Trang TJ Nguyen Jenna Pacelli Kathryn Papadopoulos Elizabeth Wang Jennifer Wilson Anna Wong Lillian Zhang DIRECTOR OF FINANCES Stephan Chiu NUTRITION COLUMN EDITOR Anna Wong

Thanks for reading and enjoy!



DESIGN TEAM Stephan Chiu Grace Lee Trang TJ Nguyen Elizabeth Wang

ADVISORY & REVIEW Jill DeJager, MPH, RD Then let us know! If you have questions or comments for our magazine or would like to suggest a topic for us to explore and publish, then don’t hesitate to contact us at We’d love to hear from you. Join our team! Total Wellness is currently looking for writers, designers, and managers who are willing to put in the time and effort to make this magazine even better. We’re a fun crew, and if you think you are just as passionate as we are, then the more the merrier. Contact us via e-mail or fill out an application at

cover photo: lise gagne/istockphoto; right page: fertnig/istockphoto; elena elisseeva/istockphoto; diane diederich/istockphoto; bottom: kate leigh/istockphoto


total wellness | WINTER ‘10 04 07 10 12

Find Your Roots

Green UCLA resources and student groups


Hydration, The Green Way

Safe, effective, and sustainable water bottle choices


What Does Green Mean To You? Two writers’ viewpoints

16 18

20 22 24

How To: Shop with a Green Thumb

Easy Ways To Be Sustainable

Tips for cutting waste & conserving energy

26 28


Winter Quarter: Weeks 4 - 10 A pull-out calendar chart


What’s Happening?

get active Yoga

10 easy steps & exercises

eat right

Making Sense of Antioxidants

Simple ways to get your antioxidant boost

What You Should Know About Organic Food Are they healthier? What studies show


Understanding the truth behind “green” products



bruin resources



mind matters Sleep Matters

Why you shouldn’t skimp on sleep

body in focus Beyond Skin Deep

A look into 10 of the most controversial ingredients in bodycare products


Easy & light cooking

Cut-out recipes for light winter cooking

Super CPR, Balls4Balls, & DM

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bruin resources


round the Hill, around town, and on campus, UCLA and its students are making an effort to go green. Want to find out how you can do your part to be sustainable? Check out some of these resources for a good place to start!

find your

// by lillian zhang 4

kate leigh/istockphoto

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at ucla

On the Hill: Living Green, Dining Green With a large portion of its student body living in and around the dorms, UCLA is striving towards implementing programs to make the Hill a “greener” place for students.


If you’ve eaten anywhere on the Hill, you’ll undoubtedly have noticed the newly implemented composting bins. Currently, all four dining halls, as well as Rendezvous, are taking part in the effort to reduce the food waste sent to landfills by UCLA. How does it work? All the food waste material, collected separately from trash and recycling, is sent to an off-site facility where it is mixed with green waste to produce nutrient-rich compost. The end result? Fresh fertilizers that can be used to replenish soil and support healthy plant growth. Through these composting efforts, it has been estimated that UCLA is able to recycle over 50 tons of food waste every month!

Ink Cartridges and Electronic Waste

Do you have old ink cartridges, CDs, or DVDs that you don’t know what to do with? UCLA Software Central encourages you to take charge and recycle these old ink cartridges and electronics! With a number of drop-boxes located all around campus, there’s no excuse not to recycle!

For more information on drop-box locations, go to or e-mail

The “Green” Floor –Sproul Hall

Sproul Hall’s “Green/Sustainability” themed floor (Sproul 2 North) is diving into its second year with new programs designed to challenge students to evaluate their efforts to reduce their harm to the environment. This includes encouraging students to explore food options that have the least impact on the environment such as an innovative Vegan Organic baking program and working with E3 in the organic garden located in Sunset Recreation. Boasting a number of amenities, including organic soap, toilet paper, and toilet seat covers made out of recyclable material, Sproul 2 North will agree that “going green has never been cooler.” For more information on UCLA’s many sustainability efforts, check out or

On Campus: Student Groups Working Towards Sustainability Staff and administration aren’t the only ones getting involved in UCLA’s sustainability actions. All over campus, students are taking charge in promoting living and thinking green.

Action for Sustainability

UCLA’s Action for Sustainability aims to provide a network of support for individuals leading sustainable projects on campus and within the community. Action for Sustainability has taken on projects to increase recycling and composting efforts, encourage the planting of trees and plants around campus, and create a “sustainable youth” project to teach local LA youth easy ways to be more sustainable and help the environment. Meetings are every Wednesday at 6pm at the Theta Xi house. For more information, email

ASUCLA Sustainability Policy

EARTH (Environmental Awareness, Recycling, and Terrestrial Health)

The EARTH committee of SWC (Student Welfare Commission) educates students on environmental issues and puts on activities

E3: Ecology, Economy, Equity

E3 strives to unite and empower the UCLA community to take action in transforming UCLA into a more ecologically and environmentally friendly place, and to inspire others to do the same. Several campaigns that E3 is currently working on include: • Environmental Bruins (EB): EB represents the community service branch of E3, and strives to introduce the UCLA community to environment-friendly activities, such as hiking, kayaking, birding, habitat restoration, beach clean-ups, and the UCLA Earth Day Festival. EB hopes that by sharing such experiences and events with the UCLA community, they can inspire both personal and large-scale community conservation efforts. For more information, contact • Sustainable Food Systems (SFS): The SFS works in conjunction with campus administrators, faculty, staff, local farmers, and other student groups to encourage the UC Administration to adopt more


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The purpose of the ASUCLA Sustainability Policy is to encourage ASUCLA and the UCLA community to actively engage in education, business operations, and community involvement that promote a long-term commitment to ecological health, economic viability, and community welfare. For more information on the ASUCLA Sustainability policy, go to:

and programs that promote reusing materials, reducing consumption, and recycling waste, including craft nights, flower-potting programs, recycling drives in the residence halls, and hosting along with other UCLA organizations the UCLA Earth Day celebration in April. For more information, go to

bruin resources

more about issues and challenges faced by it today. FEED meets every Tuesday from 7-8pm in the Math Sciences building. For more information, go to: http://renewablefeed. or email

Education for Sustainable Living Program (ESLP)

ESLP is an entirely student led organization that connects students to the world of sustainability through its Lecture Series, Film Series, and Action Research Teams.

sustainable food practices at a university-wide level, increase student awareness of organic, locally grown produce, and reduce waste in dining facilities. To learn more, join the SFS listserv at

• Lecture Series: Running throughout Fall Quarter, the Lecture Series is a 1 unit pass/nopassclasstaughtbyundergraduate student facilitators that students attend once a week to listen to lectures on various sustainability related topics. Lectures are broadcast on BruinCast and on the UCLA YouTube Channel.

Forum for Energy Economics and Development (FEED)

FEED is an interdisciplinary student group that connects students in chemistry, engineering, physics, politics, environmental science, and business that are interested in learning about renewable energy resources and discussing the energy industry to learn

• Film Series: The Film Series runs in conjunction with the Lecture Series and introduces students to local and largescale sustainability efforts through film.

what can i do?

For links to the application and guidelines, visit 6

• Action Research Teams: The Action Research Teams, running throughout Winter and Spring Quarters, are composed of 5-7 students each who receive upper division credit for running research teams that analyze various sustainability related problems at UCLA such as water and energy usage on the Hill and composting across campus.

To find out how you can get involved, go to or email for more information. tw

Save the Date! February 10th 4-6 PM SWC EARTH’s Green Presentation (location TBA, check swc.ucla. edu) Look out for: EARTH Day, Spring Quarter

david gunn/istockphoto; background (right): fertnig/istockphoto

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Don’t see a group here that can help you address your sustainability needs? Already in a group, but looking for funding for one of your projects? The Green Initiative Fund (TGIF) is looking for applications for funding for student led sustainability projects. The deadline for funding applications for Winter Quarter is Friday, March 5, 2010 by 5pm. Contact TGIF@ if you are interested in applying for funding.



the green way // by kathryn papadopoulos

The craze behind water bottle choices has remained high on our radars for many years now. Arguably,

the catalyst of this trend was the bisphenol A (BPA) controversy that arose a few years ago, most saliently with the plastic brand Nalgene. Many of their popular, manufactured sports bottles (the clear, sturdy plastic ones) were made of a polycarbonate containing BPA, a synthetic hormone that mimics estrogen. The health hazards resulting from BPA are still not definite, but common concerns include negative effects on fetal and infant brain development, breast cancer and uterine cancer in women, disruption of the dopaminergic system, and adverse effects on thyroid hormone action. While the Food and Drug Administration (FDA) has declared PET and polycarbonate bottles safe, debates continue over its safety. Many water bottles containing BPA are often pulled from stores shelves and Nalgene announced that it would phase out production of their bottle line containing BPA. Newly introduced into the mix are water bottles made of aluminum and stainless steel, with claims that they are BPA-free and better for the environment.

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Society of Plastics Industry (SPI) Resin Identification Codes

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POPULAR BRANDS | Nalgene, Camelbak ITS MAKE | Depending on the SPI #, these can be composed of anything between polyethylene, polyvinyl chloride, to polystyrene. In other words, various kinds of plastic. REASONS FOR CONCERN | SPI #3: According to the National Institutes of Health, di-2-ethylhexyl phthalate (DEHP), which is typically found in PVC, is a suspected human carcinogen. As for SPI #6, benzene, which is used in production, is a known human carcinogen. Butadiene and styrene (the basic building block of the plastic) are suspected carcinogens. Additionally, creation is very energy-intensive. Then there is SPI #7: Polycarbonate plastics may leech BPA, a hormone disrupter. Better choices are #2, #4, and #5, all not known to leach chemicals suspected of causing cancer or disrupting hormones. However, #4 and #5 are not as widely recycled. USABILITY | Reusable, sturdier than Grade 1 plastic, can be used for hot and cold beverages COST | $10-$15 on average WORTH IT? | Yes, as long as you stay within the bounds of the safe SPI #’s


#2 (HDPE): High-density polyethylene is a softer, opaque plastic made from petroleum, often used in milk bottles, juice bottles, yogurt and margarine tubs, cereal box liners, and grocery, trash, and retail bags. #3 (PVC): Polyvinyl chloride is a plastic used for most cling-wraps in delis and grocery stores to cover meats and cheeses.

POPULAR BRANDS | Sigg, Coleman ITS MAKE | The body is made from aluminum, which is a soft, durable metal known for its resistance to corrosion and low density. The lining is made from a variable polymer. Sigg specifically uses a proprietary liner, the exact composition of which is not released to the public, but is claimed to be BPA-free. REASONS FOR CONCERN | A lining is needed for bottles made of aluminum so that it does not leach into the water, creating a metallic taste. Prior to August 2008, Sigg used a liner that some claim contained trace amounts of BPA. Currently, all bottles being produced today are guaranteed to not contain BPA. It appears more beige with no metallic sheen. Make sure to investigate the contents of your liner for its health risks. USABILITY | Reusable, sturdy but still light, does not offer much insulation, cannot be used in below-freezing temperatures, as the bottle will crack COST | $10-$15 on average WORTH IT? | Probably, depending on the safety of the lining.

background: fertnig/istockphoto; right images: story_stock/istockphoto; ljupco/istockphoto

What are the viable alternatives to plastic bottles? What are the environmental and health ramifications of different kinds of bottles? Here, the four most popular types of water bottles are compared: Manufactured Plastic, Disposables (single-use plastic), Aluminum, and Stainless Steel. tw

#1 (PET): Polyethylene terephthalate is widely used in disposable drink bottles.


So how can you tell which water bottles are safe and which are not?

#4 (LDPE): Low density polyethylene is used in some bread and frozen food bags as well as squeezable bottles.

#6 (PS): Polystyrene is often used as foam insulation as well as for hard applications, such as cups and some toys. #7: A catchall category—usually polycarbonate. Often used for sports bottles, baby bottles, microwave ovenware, eating utensils, and plastic coating for metal cans.


POPULAR BRANDS | Arrowhead, Aquafina, Dasani ITS MAKE | Polyethylene terephthalate (PET) is a petroleum-based plastic, often used to make ketchup bottles, salad dressing bottles, and peanut butter, pickle, jelly and jam jars, in addition to single-use water and soda bottles. SPI #: 1 REASONS FOR CONCERN | According to the American Recycling Institute, only 14% of these bottles are recycled. They can take up to 1,000 years to biodegrade. Approximately 1.5 million barrels of fossil fuels in burned per year in manufacturing and transporting bottled water. The plastic degrades with use and the surface becomes wrinkled, making it more likely to host germs. Additionally, scientists in Germany have found that PET plastics may also harbor hormone-disrupting chemicals that leach into the water. Still yet, some researchers argue that it is too early to say anything about the human health risks of PET bottles at all. USABILITY| Cheap, accessible/available, disposable, light COST | $1 for one disposable bottle WORTH IT? | Not as a permanent solution

The SPI # is a resin identification number on plastics to identify the polymer type. It is primarily used for sorting during recycling. The identification symbol used consists of arrows pointing clockwise forming a triangle. Inside this triangle, the identification number is enclosed, often with an acronym describing the plastic printed below.

POPULAR BRANDS | Klean Kanteen, Thinksport ITS MAKE | The body is made from stainless steel, which is an alloy made from iron ore, chromium, silicon, nickel, carbon, nitrogen and manganese. Varying amounts of each of these allow for the more than 57 stainless steels that exist and are sold today. Klean Kanteen promotes theirs as being 18/8, which refers to the percentages of chromium and nickel in the steel, 18% and 8% respectively, making it strong and highly resistant to stain or rust.Klean Kanteen also uses plastic caps made from polypropylene (#5), one of the safe plastics. No liner is used. REASONS FOR CONCERN | Stainless steel provides very few reasons for health concern, as it is highly non-corrosive and non-porous. This allow for better hygiene because of less bacteria adherence and more effective cleaning ability. There has been little-to-no concern about harmful leaching of chemicals. USABILITY | Reusable, sturdiest, heaviest, may provide insulation depending on the type, cannot be used in below-freezing temperatures, as the bottle will crack COST | $17-$25 on average WORTH IT? | Yes, most likely the safest and longest-lasting choice

Stainless Steel

#5 (PP): Polypropylene is used in some ketchup bottles and yogurt and margarine tubs.

The SPI#

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what does mean to


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hear these mundane excuses all too often— “It doesn’t matter, I’m just a single person,” “I don’t see it happening now,” “Who cares about the future?” I find myself hurt and disappointed when I hear these responses as I debate with friends and family over the validity of going “green” and protecting the environment. My passion for preserving the environment stems from a simple, logical mantra: give back if you take! I can’t exactly pinpoint how I became such a nature devotee, but I remember that as a kid, I genuinely appreciated having an abundance of trees, rocks, grass, and flowers around me. They added physical appeal to my smog-ridden and pollution-driven San Francisco neighborhood. I loved walking out of my house and seeing the soft breeze glaze across delicate tree leaves, cracking rocks to find hidden crystals, and laying on the airy grass during a rare sunny day. Are these serene images not worth protecting? So now it’s time to be conscious of our harmful actions, and act to alleviate and possibly reverse the damage we are doing to the earth, ourselves, and future generations. I cannot begin to emphasize how easy it is to begin living a green lifestyle. Recycling, biking and walking, using reusable water bottles, thrifting—these easy routines are so regular


in my lifestyle that I don’t even realize that I’m being particularly eco-friendly anymore. Yet, no matter how easy it seems, many of my friends still refuse to recycle that last piece of paper, to walk that extra block in favor of driving, to switch to reusable water containers because water bottles are more “convenient” and “healthy.” Does it really take that much more effort to throw the paper in the recycling bin, to walk the extra minute or two, and to quickly fill your water bottle with tap water? These are rhetorical questions that elucidate the laziness and ignorance that I see so much today. I write today in an attempt to persuade you to become a more environmentally concerned individual, to throw away ignorance and to become aware of how a sustainable lifestyle will only benefit your health and mind, and provide a better world for future generations. Being green is self-gratifying. Not only do you help the environment around you, but you also save money, and ultimately, improve your overall quality of life. Reevaluate the importance of sustaining our resources, rethink how being green affects you, reconsider how simple it is to start an eco-friendly lifestyle, and remember that you’re going green for yourself, and for everyone and everything around you. tw

trang tj nguyen


& cory soto/original photographers

// by yessenia chaiu

// by trang t.j. nguyen

“ You know, I could never go vegetarian. ” “Vegetarians are starry-eyed, idealistic pansies. They’re the worst kind of liberals,” I half-coherently declare as I nom nom on a grease-laden morsel of Kung Pao chicken. “In fact, vegetarians are not even real people. Paul McCartney’s not real. Real people eat meat. Like me.”


but I won’t. It’s pretty much safe to say the rest of this magazine (or the entire media, for that matter) has that covered. From politics and fashion to food and technology, the ubiquity and trendiness of being green are a bit tiring, in my opinion. To me, being green to me is not just recycling or riding a bike or being vegetarian or any of that quotidian stuff; it’s a way of life, a conscious and thoughtinvolved process, a bona fide drive to better our physical and spiritual wellbeing and respect the Earth the way it has respected us. Where does our food come from? Our medicine? The basis of both our daily and recreational activities? That’s right, the Earth. The Earth is the sustenance of our existence. By maltreating the Earth, we sever the strings that keep us breathing, walking, living. So I don’t really give a hoot if you’re a pragmatic anthropocentric thinker or a biocentric John Muir aficionado (personally, I consider myself a little bit of both), but what I do care about is that you care. If you have the ability to preserve nature’s beauty, save an endangered species, improve your health and your children’s health and your children’s children’s health, all at the same time, why not? If you can show Mother the same care she’s bequeathed to you, ensure a clean, sustainable future, and pad your wallet, why not? Sure, talking the talk is easy as hell, and I can assure you, walking the walk is too (this coming from a former meat-monopolizing Porky Pig fan). So a little shout-out to the “me” a month ago: Today, I am a starry-eyed, idealistic pansy, and you know what? I’m damn proud of it. tw


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hat was me a month ago. Ironically enough, the “me” a month ago would not consider the “me” today “real.” (Disclaimer: this is not a profound existential musing of any sort). What I mean to say is, the “me” today has gone vegetarian. Now I’ve gone vegetarian before, the first time about eight months ago. I stopped eating meat for Lent, which is kind of absurd since I’m not Catholic (I broach a second disclaimer to Camus fans). Rather, it was more a test of selfcontrol. And aside from an accidental slip of chorizo in the dining halls, being vegetarian wasn’t as hard as I imagined. In a way, my first endeavor to forgo meat, which lasted a little over a month, mentally prepared me for my second, and current, endeavor to give up meat. But before you parallel the consistency of my decision-making with the likes of a flip-flop, I am very pleased to inform you that my motivation to become vegetarian this time around is much more merited and resolute: I care about the environment and the well-being of our progeny. I care that the collective carbon footprints of every one of us are much too large for an Earth like ours to sustain in the long run. I care that we underrate land and animals as solely humancentered commodities. I care that our carbon sinks and potential sources of undiscovered pharmaceuticals are dwindling. I care that Free-range Rosie is not really free-range at all. I care that factory farms are just about the most disgusting and detrimental things ever., etc etc. Now I could make a list of a million reasons why I think you should go vegetarian or be environmentally-proactive,


How to: Shop with a green

// by sherry chen



greenwashing Labels without merit often find their way to our everyday supermarket and store aisles. Though dishonest, many companies are known to stretch the truth a little to make a few extra bucks, slyly citing nonexistent additional costs of creating a green product. This is not to say that all green products are


not really green; there indubitably exist those who strive toward a more sustainable future, but the trick is to be able to read labels and ingredients that point to a truly green product. To determine if a company is deliberately attempting to swindle the unaware consumer, here are a few tips to look for:


Hidden trade-offs

A company may promote a certain aspect of the product as eco-friendly, while ignoring other factors that cause the product to be detrimental to the environment. One example is unnecessarily overdone plastic wrapping on a product that by itself would have been eco-friendly.

photo from: culturewaves

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rom reusable bags to stainless steel mugs to fluorescent light bulbs, the green movement has revolutionized the way we shop, sip, and study. While these list the more prevalent environmentally-friendly goods, other products exist that proudly boast being “green”, but in reality, aren’t. Often, the ordinary consumer runs into a problem of not knowing what labels are created with truly eco-friendly intentions. To be a responsible green shopper, keep in mind the following tips to distinguish between goods that really are green and ones that aren’t. tw


No proof



Just because the label says so, doesn’t mean it actually holds up to its claim. According to Terrachoice Environmental Marketing, 26% of labels that claim to be environmentally friendly are actually faked.

Goods that have vague labels, such as “non-toxic,” “chemical-free,” or “100% natural”, are generally not necessarily environmentally friendly. The problem with the above labels is that they are subject to interpretation. For example, a label reading “containing natural oils or juices,” does not necessarily equate to being environmentally friendly.



About 10 years ago, a memo was sent out informing the general public that CFCs (chlorofluorocarbons) molecules that degrade the ozone layer, have been banned. A label informing the consumer that a product is “CFC-free” is irrelevant.; it does not make a case for or against this product as nothing else should contain CFCs either.


Lesser of two evils

Some products are downright detrimental to the environment, regardless of what form they take. Herbicides and disposable plastic bottles, for example, are not healthy for the environment regardless of whether it is “green” or not.



According to Terrachoice, less than 1% of companies fall under this trick.; however, it does happen.

another issue...

To check the legitimacy of products claiming to be green, one of the first things to do is to check for certification by an independent third party company. These certification seals are generally a better guarantee that the considered product, and the company that manufactured it, follows established standards of eco-friendliness. Above are a few seals to look out for.

remember to reduce, reuse, recycle! Being green doesn’t stop with buying green products. As consumers, we need to consider the amount of waste we produce. Landfills and dumps suffer as the amount of trash we discard accumulates day after day. To address this issue, follow the 3-Rs: reduce, reuse, recycle.




We can easily reduce the amount of waste products will generate by avoiding single-use disposable water bottles and avoiding products with multiple and often unnecessary, layers of packaging. Making doublesided copies and bringing your own reusable grocery bag to the supermarket or shopping mall cuts down on the amount of paper and plastic used.

When feasible, reusing is more important than recycling. Though it requires a little out-of-the box thinking, reused goods can often become useful and unique. Instead of buying a pencil holder, reuse the empty coffee can for additional personality on your desk. The papers with printing on one side accumulated at the end of the quarter can become scratch paper .

Instead of mindlessly tossing everything into the trash can, make the walk a few extra feet away to toss the Daily Bruin into the blue bin once you are done reading.

Other common Rs Re-buy recycled or reused items, replenish the earth with trees and soil to keep nature green, and rethink your daily actions!

how necessary is green consumerism? Critics of “green consumerism” argue that consumerism itself is a greater problem than the eco-friendliness of goods consumed. Environmentalist author Michael Abelman believes that reducing the amount of goods consumed , rather than shopping green, is more effective in addressing environmental issues. If a consumer buys greater quantities of a green product, such as five pairs of organic cotton jeans, it would be better just to buy less and focus on what is needed, even if it is just one pair of ordinary jeans. While buying green products is a good idea, these eco-labeled products are not the only ways to go green .


total wellness ▪ winter look out for is the manufacturing location of the product. Though production may be eco-friendly, distant production requires high transportation costs and the unnecessary use of fuel. Instead, keep an eye out for locally produced goods.

look for legit labels by independent 3rd parties

easy wa



Combine loads of laundry, or make sure that you have a full load of clothes before doing your laundry. This can save both water and energy. Also, if you need to wash two colors separately, throw them into the dryer together. Another tip: Wash your clothing in cold water. Not only does it use less electricity, and less carbon dioxide production, but it also causes less heat damage to your favorite clothes!


Turn off the faucet while brushing your teeth and rinsing your mouth. Did you know that leaving it on could lead you to wasting over a gallon of water? Furthermore, reducing your shower time by just two minutes can lead you to keeping up to 1,000 pounds of carbon dioxide from being released into the environment. Not only are you conserving several gallons of water, but you are also using less electricity to heat up your water.


Don’t buy new textbooks. Either buy used books, or re use other people’s textbooks and let them use yours for free! This service is available on sites like,, or You could also rent books for a whole quarter at Not only can you stay green by doing this, but you can also save a lot of money.


Refrain from buying water bottles, and invest in a Brita filter. Make use of reusuable water bottles that you can refill with your own filtered water. Also, make sure to use a re-usable mug for tea and coffee- some coffee shops may even give you a discount for doing so!


Tired of paying for printing at Powell? Make good use of the paper after you are done using it, by utilizing the back as scrap paper for brainstorms, notes, math problems, and more! Also, make sure to check the “Eco-Print Double Sided” option when printing, and use low quality settings when you print on campus, in the dorms, or in your apartment. This can save a lot of paper, ink and money!


Make sure to turn off the lights every time you leave your room- even if it’s just for a few minutes! If you forget, stick a note on the door, to remind you before you walk out!


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Do you have a job? Do you get paper paychecks? Save paper by requesting for your paycheck to be deposited straight into your bank account! Also request your monthly bank statements by e-mail instead of through snail mail.

did you know?

v The production of 1 pound of beef creates 14.8 pounds of

CO2, the same amount produced by 20.59 miles of driving. v Roughly 70 percent of the grain grown and 50 percent of the water consumed in the United States are used by the meat industry. 14

Following are tips on how to lead a mor these changes can make the world a c pad your bank account at the same time


rom the latest health trends to clean, efficient idea of “going green” has become as ubiquit be difficult to balance both an academic and soc that small extra step to be more sustainable. Ho more environmentally friendly, going green may energy, eating less meat are all examples of simp Resolutions for a New Millennium, Audobon News, Jan 1 2000

ays to be


At the end of the quarter, tear out the remaining pieces of binder paper that are left in unfinished spiral bound notebooks, and use them to take notes for your classes the next quarter, or as scrap paper. After you finish those sheets, start taking notes on a laptop to save paper! You can always rent a laptop for 4 hours from several Clicc locations on campus; check


Pull the plug. Although you may think that your chargers are not using electricity because your cell phone, iPod, or laptop is not plugged in, the charger is in fact using up electricity. Pull out your chargers from the wall outlet when not in use.


Don’t waste food in the dining hall. This one is probably never intentionally done, but is most likely the most difficult one to selfenforce. Know your eating limits and remember that you can always take seconds. Putting less on your plate for the first round will diminish the amount of food that will end up in the garbage.


Donate your clothing and/or furniture when you do not need it, instead of throwing it away. Organizations like The Salvation Army will come and pick up your items for free, and give you a slip that you can use to get a tax deduction.


Go green with school supplies. Use empty cans for pen/ pencil holders, and use old shoeboxes for storage. Furthermore, buy recycled products from the Green Corner at the UCLA store. They sell recycled Post-Its, notebooks, binders, pencils, and more. You could also buy organic cotton clothes from this section! tw

Tips for going green for students living in apartments Re-use grocery bags from your shopping trips to carry your lunch, books, and personal items.

// by jennifer danesh

re eco-friendly lifestyle. If implementing cleaner place, make you healthier, and e, why not?

background: kycstudio/istockphoto; center: zack blanton/istockphoto;

“sustainable” by saw/istockphoto

Make sure to set up recycling bins right next to your trashcan, and under your desk. This will make recycling a lot easier. Installing low-flow showerheads will also save you on your utilities bills. Switching to a lower-flow model can conserve two to four gallons of water per minute in the shower.


total wellness ▪ winter

t technology and even to the fashion scene, the tous as the air we breathe. As a student, it can ocial life, let alone adopt a lifestyle that requires owever, with the endless amount of ways to be y be easier than you think! Recycling, conserving mple ways to go green.

Replace your light bulbs with compact fluorescent light bulbs (CFLs). They use about 75% less energy than standard bulbs and can even last for up to 10X longer! CFLs cost about two dollars each, and will save you a lot on your utilities bills!

16 Courses are taught by American Heart Association certified student instructors on campus. Classes are open to the UCLA community as well as the public. $7 for students, $11 for everyone else. Email for registration.

3-5pm Ackerman Grand Ballroom

UCLA Circle K Pillow Fight

9am-12:15pm Ackerman 3517

Heartsaver CPR


9am-12:15pm Ackerman 3517

Heartsaver CPR




Nutrition Fact or Fiction



12-1pm SAC Conf. Room 4

Stress Busters



5-6pm Ackerman 2412

Herbs & Supplements



3-4pm, Ashe When Love Hurts 12-1pm, SAC 4 Academic Stress 7pm, Covel 203

Art of Sleeping

3-4pm, AAP Campbell 1210

Stress Busters


8:30am-5 pm UCLA Faculty Center

UCLA CCIM Conference on Integrative Medicine

3-4pm, Ashe Large Conference Room

Procrastination & Perfectionism


5-6pm The Psychology Ackerman 2412 Fitness of Happiness Consultations 3-4pm, Ashe Large 12-2pm Conference Room FITWELL, Wooden Personal Fitness Academic Stress Consultations 7pm, Covel 203 2-4pm, FITWELL

Alexander Technique



Motivation to Succeed 5:30pm, Covel 203 Improving Your Academic Self Esteem 7pm, Covel 203 Dealing with Procrastination 7pm, Covel 203


1-5pm Ashe, Third Floor Time Managment 5:30pm, Covel 203

Drop-In Free H1N1 Vaccine


1-5pm Ashe, Third Floor Academic Self Esteem 7pm, Covel 203 Motivation to Succeed 7pm, Covel 203

Drop-In Free H1N1 Vaccine




6-9:15pm Ackerman 3517

Heartsaver CPR/AED


6-9:15pm Ackerman 3517

Heartsaver CPR



Brgins 9am Ackerman Grand Ballroom

Dance Marathon


9am-12:15pm Ackerman 3517

Heartsaver First Aid


9am-12:15pm Ackerman 3517

Heartsaver CPR/AED



week 5

Heartsaver CPR / AED Personal Fitness Training Consultations: Free one-on-one time with a Personal Trainer! Call or email the FITWELL Desk (John Wooden Center) for more information and to reserve your spot. Sign up in adance to attend! At the FITWELL Desk in Wooden Center.

UCLA Recreation, FITWELL Drop-In Free H1N1 Flu Vaccine: Any registered UCLA student may drop in between 1 and 5pm on these two days for free H1N1 Flu Vaccine (either nasal spray or injection).




week 4

Ashe Center Alexander Technique, Kristof Konrad Effectiveness in improving the level of acting and coping with stress associated with performing and every day life fascinated him. Herbs & Supplements, Dr. Michael Rotblatt Aromatherapy, Cedar Martyn A multi-dimensional approach toward massage therapy, infusing Divine healing light (life force) to lift out negative energy known as emotional pain, which manifests into what people experience as physical pain. Massage Therapy, Steven Stone Naturopathic Medicine, Dr. Holly Lucille Use herbs and food rather than surgery or synthetic drugs to heal the body.

NCAM: Nutrition, Complementary & Alernative Medicine

total wellness â–Ş winter


week 6


7pm Covel 203 TBA on the Hill

Massage Therapy


5-6pm Ackerman 2412



Sex Talk

3-4pm, Ashe

Procrastination & Perfectionism

Stress Busters


3-4pm, Ashe Large Conference Room

Mindful Pathways to Wellness

3-4pm, AAP Campbell 1210





5-6pm Kerckhoff Hall 152

Naturopathic Medicine


7pm Covel 203


Finding Your Motivation to Succeed


Balls4Balls 12-1pm, SAC Kick Your Food SWC Gender Health Academic Power Up a Notch! 6-10pm SWC SHAs Training Ackerman Grand 5-7pm 3-4pm, AAP Ballroom Hedrick Dining Hall Campbell 1210

Dealing With Academic Stress



5:30pm Covel 203


7pm Covel 203

Improving Your Academic Self Esteem

Time Management





6-9:15pm Ackerman 3517

Heartsaver CPR/AED


6-9:15pm Ackerman 3517

Heartsaver First Aid


6-9:15pm Ackerman 3517

Heartsaver CPR



9am-12:15pm Ackerman 3517

Heartsaver CPR


9am-12:15pm Ackerman 3517

Heartsaver CPR


9am-12:15pm Ackerman 3517

Heartsaver CPR/AED


week 9


total wellness ▪ winter

Spread the word by publishing the event details on our quarterly calendar. The process is simple - just shoot us an e-mail, including the date, time, description and location of your Winter Quarter or Spring Quarter health event, program, seminar, or workshop before February 15th, 2009. Your event details will be published on the calendar of the next edition.

1-5pm De Neve Plaza Room

Super CPR


9am-12:15pm Ackerman 3517

Heartsaver CPR


Ends 1:30 pm Ackerman Grand Ballroom

Dance Marathon


week 8

planning an event? Academic Power Training: Identify skills and attitudes associated with successful learning. Procrastination and Perfectionism: Why we procrastinate and specific strategies to reduce procrastination. Stress Busters / Management: Define stress, stressors and stress mediators. The Art of Sleeping: Dispel some myths about sleep and specify factors contributing to poor sleep. The Psychology of Happiness: Identify common obstacles to personal happiness and describe strategies that increase happiness in your everyday life.

Wellness Workshops, Counseling & Psychological Services

sign up on MyUCLA (click “Workshops”) Improving Your Academic Self Esteem Dealing with Academic Stress: Discuss sources of and methods to overcome anxiety in your academic life. Finding Your Motivation to Succeed: Discover techniques to rekindle your motivation and desires to succeed at UCLA and in life. Dealing with Procrastination: The basics to preventing procrastination. TIme Management: Learn how to arrange all those competing demands into a schedule that would lead to academic success instead of academic stress!

Academics in the Commons (AITC)

bottom: onur döngel/istockphoto; top: trang tj nguyen/original illustrator

week 7 week 10




// by stephan chiu


about what’s going on this winter quarter? Student Welfare Commission and other on-campus organizations are organizing big activities for students to learn about issues that pertain to them - and of course, to have fun. Here’s just a sampling:

Super CPR


startling95%ofcardiacarrestvictims die before reaching the hospital each year. SWC’s CPR & First Aid Program hopes to change this tragic reality.

total wellness ▪ winter

The CPR & First Aid Program is comprised of 45 American Heart Associationcertified student volunteer instructors and, in conjunction with the Center for Pre-Hospital Care at UCLA, offers low-cost American Heart Association CPR, AED, and First Aid courses to help the community learn how to prevent and prepare for emergencies. All classes are open to UCLA students, faculty, staff, as well as members of the general public. Annually, the CPR & First Aid Program teaches over 50 classes and certifies over 1000 students in CPR and First Aid. Although most CPR courses can be quite costly, the CPR & First Aid


Program is able to offer certification courses for just $7 to undergraduate students because all instructors are nonpaid student volunteers working for the same cause: to spread the knowledge of CPR and other life-saving skills. Super CPR is a mass certification event, during which they certify students and community members in Heartsaver CPR. During the event, attendees are able to receive giveaways while learning important life-saving techniques. This will occur this quarter on February 28th, from 1-5 PM at the De Neve Plaza Room. Interested? Contact SWC CPR to sign up: Written by Jennifer Han

Save the Date Dance Marathon February 13 and 14 Ackerman Grand Ballroom Balls4Balls February 22 Ackerman 2nd Floor Lounge Super CPR February 28 De Neve Plaza Room

Other Events this Winter Quarter:

Nutrition Fact or Fiction | January 25, John Wooden Center Drop-In Free H1N1 Vaccine | January 28, February 4, Ashe 3F UCLA CCIM 2010 Conference on Integrative Medicine | February 3, UCLA Faculty Center - California and Hacienda Rooms Circle K Pillow Fight 2010 | February 7, Ackerman Grand Ballroom Sexuality, Health, and Gender Day | February 11, Bruin Plaza Student Health Advocate’s Kick Your Food Up a Notch | February 23 at Hedrick Dining Hall, Q&A with nutritionist!


Dance Marathon



he SWC Gender Heath Committee, in conjunction with the fraternity Phi Gamma Nu, is co-hosting next quarter the aptly titled event, Balls4Balls. Taking place February 23rd, Ackerman Second Floor Lounge will become the site of a giant meatball eating contest, in support of the Lance Armstrong Foundation and testicular cancer research. Participants in the event will form teams and eat try to eat the most amount of meatballs in each round to advance. And of course, in the end the top three teams will each win a prize. Of course, beyond the silliness possibly associated with such an event, the actual goal is to promote knowledge of a very real health issue.

CLA’s largest, most famous philanthropic event is once again returning this winter quarter- Dance Marathon is taking over Ackerman Grand Ballroom this president’s weekend, February 13th and 14th.

For those unfamiliar with the event, to goal is simple: students form teams and dance for 26 hours, in support of the fight against pediatric AIDS. Throughout the event, various student groups, DJs, and speakers will perform for dancers to help motivate them and show their support. The event is presented by Pediatric AIDS coalition, a collection of various student groups that help put on this enormous

event. Before the actual dance, participants will also help fundraise for beneficiaries that include the Elizabeth Glasier pediatric AIDS foundation, OneHeartLand, and Project Kindle, all of which help provide emotional and medical support for affected children and their families. “We thrive to make students realize that this is a once in a lifetime experience, and an opportunity to help kids who are can’t help themselves,” said Phyllis Huang, staff member for Dance Marathon. Those interested in signing up to become a dancer can do so now at www. tw

“We are hoping to put on a very fun event but also spread awareness at the same time,” said Erica Li, from SWC Gender Awareness committee. Proceeds from the event go towards educating young men about the possible risks of testicular cancer, which often go unrecognized. Either way, if you think you’re up for the challenge, grab some friends and come to this event!

Testicular cancer is most prevalent in men between the ages of 18 and 32 and the incidence of the disease continues to rise.


total wellness ▪ winter

Did you know?

get active

yoga preparation 2. Shoeless feet.

1. Clear space.

Find a moderately spacious spot for your yoga workout. You don’t want to be hitting or tripping over anything.

Take those shoes off! It’ll not only keep the ground cleaner, but it’ll also help you maintain stability and relaxation as you do your yoga exercises.

3. Stretchy or loose. Jeans would not be the ideal type of clothing for yoga. Make sure to wear something that lets you stretch comfortably.

4. The silent treatment.

One of the key points to yoga relaxation is a quiet environment. So the best time for this might be during the daytime when most people have their dorm rooms closed.

6. Half full (or half empty?).

5. Soothing background. It doesn’t

have to be dead quiet for you to relax. Soothing background music can also be a great asset to yoga exercises, but pick something tranquil and that calms your mind. aslkdjf

Don’t do yoga exercises right after a huge meal. Trust me, it won’t be very comfortable for you. Have a moderately full stomach. Just enough to reach satisfaction!

7. Cushion yourself.

8. Sit on your cushion. This is self-explanatory, right?

With tuition costs rising, it’s okay if you don’t want to buy a yoga mat. Just use a nice substitute! A pillow or folded towel that you don’t mind putting on the floor works just fine. Just use something that won’t hurt your butt as you’re trying to relax.

9. Close those eyes.

total wellness ▪ winter

It’s not so relaxing when you can see that dreadful physics book in the corner of your eye. Forget about what’s in your room and what assignments you have to do. Just close your eyes and relax. Find your peace of mind.

10. Breathe. This sounds

easy enough, but this is the most important step! Inhale slowly through your nose, and then exhale through your mouth. Make sure you’re not straining yourself to breathe in or out more than you can.

Once you feel relaxed and calm enough, the yoga exercises can begin! 20

Yoga // by anna wong

exercise is a number of difficulty. (3= this is hard, 2= not too bad, 1= easy peasy)

Forward Bend (1)

Stand up with your feet parallel and hip distance apart. Bend your knees and curl your body forward. Then grab your elbows. Let your head hang and just relax. Do this pose for 1-2 minutes, inhaling and exhaling slowly.

Upward Boat Posture (3)

Sit down with your legs in front. Lean back and slowly lift your feet while also straightening out your legs. Then extend your arms in front of you. If this is too difficult at first, place your hands under your knees for help. Hold this pose for 30 seconds. Make sure to keep your back straight.

Ab Strengthening Posture (2)

Stand up and hold your arms out in front of you, palms facing down. Then bend your knees as if sitting in a chair. Stretch your arms forward, and hold for 20 seconds. Make sure to tighten the core muscles. Then slowly go back to your standing position without moving your arms.

Tree Pose (2)

Stand on your right foot and rest your left foot on the inner part of your right thigh. Once you’ve caught your balance, slowly take both arms above your head and hold your hands together. Hold this pose for about 5 breaths. Then switch to the other leg and repeat.

Savasana (1)

Want to learn from a professional instructor? Go to under “Instructional Classes” to find out when classes are offered this winter! tw


total wellness ▪ winter

This can be done right in your bed! Lie down with your body shaped like an X (your legs and arms are fully extended). Close your eyes and take long breathes—10 seconds through your nose and 15 out your mouth. Clear your mind, concentrate on breathing, and continue until you feel fully relaxed.

center: andresr/istockphoto


These breathing techniques and stretching exercises allow for a healthier, stronger you! Next to each

What can yoga do that a treadmill can’t? Yoga helps the body gain flexibility, strength, better posture, and relaxation. It’s for the body and the mind. Yoga is not only an exercise, but a lifestyle.

eat right

making sense of


The idea that antioxidant-rich foods can have anti-aging properties is certainly not idle speculation. The modern-day interest in such foods not only reflects a heightened awareness of how they sustain us but also has fueled research into which ones maximize such antioxidant power. A look into the top dozen antioxidant superstars: BY JENNA PACELLI ▪ ▪ ▪ Simple ways to get your antioxidant boost:

study hard. What we might not understand is how the stresses A we are under affect our bodies and, in turn, what preventive actions can be taken. Living and studying in Los Angeles, we are subject to varying degrees of pollution, pressure, lack of sleep and exercise, cigarette smoke, and alcohol. These harmful stresses put tension and pressure on our bodies because they introduce “free radicals” into our internal systems. Free radicals, which are highly reactive molecules that attack the basic machinery of cells, their DNA, have been implicated in the aging process, as well as in cancers. Luckily, the solution to this omnipresent problem is less complicated than we may think - that is, the answer, as scientists have found, is as easy as the simple consumption of compounds known to retard free radical action: Antioxidants.


total wellness ▪ winter

ORAC (Oxygen Radical Absorbance Capacity): a measure of a food’s antioxidant quality Antioxidants are crucial in our fight against aging, cancer, heart disease, arthritis, and chronic inflammation. Their potency in impairing the action of free radicals lies in their ability to readily disarm these rogue molecules and halt their reactivity. With oxidative stresses so prevalent in our environment, in seeking to become healthier, more productive people, it is important to not just be on top of our studies, but also mindful of our diet. In other words, a diet high in antioxidants may very well be the key to looking and feeling sharp.


CUT THE COST | Berries are a student-friendly source, and while fresh berries can get pricey, frozen ones can offer the same benefits while minimizing the cost. You can find frozen blueberries, strawberries, raspberries, and many other antioxidant-rich foods, even the açai berry, in the frozen food aisle. BLEND IT UP | Put frozen fruit in smoothies, oatmeal, yogurt, homemade popsicles, cereal, or on top of your ice cream. A DIY smoothie can even include vegetables, such as carrots and celery, while still maintaining the taste of a fruit blend. ON THE GO | If you are on the go, you can make homemade trail mix that could include dried fruits and nuts. Beware of sugar content in dried fruit, however, as many are loaded in unnecessary sugar. At the beginning of the week, plan your meals; if you are living in an apartment, cook a large batch at the beginning of the week. This way you can incorporate foods that may take longer to prepare and have it the rest of the week. PREPARE YOURSELF | Prepare salads that have a wide variety of vegetables and put it in a big Ziploc to pull out at any time during the week. Make a fruit salad to last for a few days. Make smoothies and freeze the extra. MIND YOUR DIET | These tips are difficult if you are living in the dorms and eating in the cafeteria. If eating in the cafeteria, skip the pizza and hamburgers (or at least add veggies if you do choose them). Instead, opt for the fruit, the dark lettuce or spinach at the salad bar. Wherever you live, the bottom line is this: Eat five portions of antioxidant-rich food daily. You can do this by eating a “rainbow” of foods. tw v Refer to for much information on antioxidants and how they affect your body and life.

top: elizabeth shoemaker/istockphoto; from left to right: elena elisseeva/istockphoto; zsuzsanna kilian/stock.xchng igor dutina/istockphoto; alasdair thomson/istockphoto; yinyang/istockphoto; caziopeia/istockphoto; stefanie timmermann/istockphoto

A s students at UCLA, we know what it means to work hard and

The top dozen antioxidant superstars, based on ORAC values:





baking chocolate

4 goji berry




7 artichoke


kidney beans


11 berries


ORAC values: spices (cloves, cinnamon, oregano, turmeric) 235,347 / aรงai 102,700 / baking chocolate 49,926

/ goji berry 25,300 / assorted nuts (pecan, walnuts, hazelnuts) 25,300 / pomegranate 10,500 / cranberry 9,584 / artichoke 9,416 / kidney beans 8,459 / soybeans 5,764 / berries (blueberries and raspberries) 5,717 / garlic 5,346


total wellness โ–ช winter



5 assorted nuts



eat right

what you should know about

ORGANIC FOOD // by jennifer wilson & elizabeth wang

The way our food

is conventionally grown has been brought under closer scrutiny in the last couple of decades, a wariness which has carved an alternative route that has recently moved from the fringes of cultural life squarely into mainstream, known as the organic approach. The foods that sprawl our conventional supermarket aisles experience a different agricultural journey than their organic counterparts. It is said that the former’s method of production may involve a combination of pesticides, insecticides and herbicides, as well as artificial methods such as chemical ripening, food irradiation, synthetic fertilizers, and genetic modification, all of which are claimed by their producers to allow for greater quality and quantity of fruit and vegetables. However, some studies have shown that a high consumption of food grown with heavy amounts of pesticides and other chemical contaminants may lead to ramifications such as birth defects, cancer, and brain damage. Alternatively, the USDA makes no specific claims as to whether or not organic vegetables and meats are healthier for consumers, saying that organic food, “Differs from conventionally food in the way it is grown, handled and processed.”

Are organic foods healthier?

total wellness ▪ winter

This issue of contamination (on the personal and environmental level) poses a challenge to consumers particularly mindful of the environment and of their health and diet. While conventionally grown food presents its conveniences not only in terms of its availability but also its price, organically grown produce provides the guarantee that it comes from a production line free of food additives, through fewer artificial methods, materials and conditions. However, pesticides are allowed so long as they are not synthetic.

24 ccd4c&pagewanted=2

paul prescott/istockphoto; right: yinyang/istockphoto

While there are indeed no large-scale scientific studies that have confirmed organic produce and meats to be healthier than their nonorganic counterparts, the World Health Organization estimates that between 3.5-5 million people suffer from acute pesticide poisoning every year. Yet another threat is the environmental run-off: the damage that pesticides inflict on the environment is not localized to the soil it is in, but actually may end up in our water systems. As such, the use of pesticides is federally regulated and certain pesticides, such as DDT, are banned altogether.

Nutritional differences: the controversy

Still yet, some experts, citing a new review of published studies, claim that organically grown food is no more nutritious than conventionally grown food in terms of the amount of nutrients. Among these researchers, Alan D. Dangour, PhD, a public health nutritionist at the London School of Hygiene & Tropical Medicine asserts that “organic food is not nutritionally superior to conventional food.” In addition, experts say that both groups of produce have to pass by the USDA to be approved before they are sold at supermarkets. Further complicating the debate is a 12-year German study which found that organic food contains higher levels of minerals, in which the largest discrepancies were seen for potassium and iron, as well as in magnesium, calcium, phosphorus, and vitamin C levels. Dr. Marion Nestle, chairwoman of the department of nutrition, food studies and public health at New York University comments, “I don’t think there is any question that as more research is done, it is going to become increasingly apparent that organic food is healthier.” The controversy surrounding organic food leaves little for the consumer to work with in seeking to make an educated decision; but for many who choose the organic route, the knowledge that organics have more natural beginnings often suffices despite the lack of firm empirical proof substantiating its nutritional superiority.

“I don’t think there is any question that as more research is done, it is going to become increasingly apparent that organic food is healthier.” Dr. Marion Nestle, New York University

“There is no evidence available at present to be able to say that organic foods are significantly different in terms of their safety and nutritional content to those produced by conventional farming.” Dr. John Krebs, UK Food Standards Agency

The meaning of “USDA Organic”

The US Department of Agriculture (USDA) sets and regulates the definition and use of “Organic” on food labels. “Organic” is used to describe raw or processed agricultural products and ingredients that have been organically grown and handled in compliance with the standards of April 2001, which have been fully enforced since October 2002. These standards prohibit the used of: v Most synthetic fertilizers and pesticides v Sewer sludge fertilizers v Genetic engineering v Growth hormones and antibiotics v Irradiation v Artificial ingredients Before USDA certification, organic farms need to prove that these methods and materials have not been used for at least three years. Organic foods also must be produced via farming methods that minimize soil erosion and that maintain or enhance the fertility of the soil. Organic meat, poultry, eggs and dairy products are those that come from animals not treated with antibiotics or growth hormones, are fed organic feed, and have access to the outdoors. Before a product can be labeled “organic,” an inspector visits the farm where the food is produced to ensure it meets USDA standards. When organic food items hit the supermarket shelves, the package display is voluntarily branded by their producers with the USDA Organic seal. tw

Know your labels:

The Environmental Working Group, a nonprofit consumer protection researchorganization,hasdetermined the following fresh produce to be the most contaminated with pesticides. For these, the EWG recommends that you buy organic to minimize your toxic load. Alternatively, the latter dozen conventionally grown produce prove to be the least contaminated.

The Dirty Dozen 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12.

Peaches Apples Sweet Bell Peppers Celery Nectarines Strawberries Cherries Pears Lettuce Grapes (Imported) Spinach Potatoes

Clean Greens

Onion Avocado Sweet Corn (frozen) Pineapples Mango Asparagus Sweet Peas (frozen) Kiwi Bananas Cabbage Broccoli Papaya

Can only contain Products that are or contain Contains at least Contains 95% 70% organic organic ingredients organic ingredients 95% or more organic ingredients can display this logo ingredients


total wellness ▪ winter

1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12.,8599,1917458-1,00.html

mind matters

Sleep Matters

// by grace lee

We’ve all heard it before. The doctor recommends 7 hours of quality sleep every night. But for the average sleep-deprived college student, a regular day is packed: class, work schedules, crazy parties, and—of course—those necessary all-nighters for papers and final exams. After all, sleep makes for the easiest sacrifice. Or does it? Does sleep actually make a difference? And if so, what are we supposed to do about it?

College Sleep Debt

Don’t Skimp on Sleep

Sleep is equivalent to body rejuvenation: a time for energy expulsion, muscle repair, and mind processing. Most people, however, sleep less than six hours a night. This chronic sleep loss contributes to a variety of health problems—in physical well being and overall cognitive function. Provided by Harvard medical school, here are 5 reasons not to skimp on sleep:

01 Learning and memory:

It’s no myth that sleep  affects mental function and capacity, including memory and concentration. In fact, sleep helps the brain commit new information.

“I’ll just make up sleep later this weekend” seems the all-too typical college student response. But can we really “make-up” for sleep lost? Or is it once lost, forever gone?

Sleep Debt = amount of sleep you need per night – amount of sleep you actually get.

that sleep loss often leads to irritability, inability to concentrate, as well as an overall moodiness.

The good news is that sleep debt can be addressed— although obviously, the best thing to do is get enough sleep in the first place. The sleep bank analogy entails the ability to make sleep deposits and debits, with a few minor tweaks: v Your maximum sleep debt is 20 hours before some permanent brain damage is done. Studies have shown insomniacs to suffer from difficulties with memory, logical reasoning and concentration.

04 Disease and Health: Sleep disorders have been

v You can’t “sleep ahead” to prepare for upcoming sleep loss.

02 Metabolism and weight: Sleepdeprivationimpacts cortisol levels (stress hormone) to stimulate hunger, leading to overeating. Inadequate sleep also interferes with carbohydrate metabolism, causing high levels of blood glucose and greater body-fat storage.

03 Mood: Perhaps you have witnessed from personal experience

linked to high blood pressure, increased stress, and altered immune function. Getting enough sleep may even fight against cancer.

05 Safety

: A lack of sleep leads to a tendency to fall asleep during the day instead. These lapses may cause accidents—small or fatal. Actually, driving while fatigued isn’t too different from driving while intoxicated. Did you know that 1500 deaths per year in the U.S. are caused by drowsy driver crashes?

v You can only pay back sleep debt in increments of 1-2 hours. For example, if you racked up 10 hours of sleep loss, don’t expect to sleep it all off at once. Rather, add a couple hours of sleep per night the following week.

Calculating the Amount of Sleep You Need

total wellness ▪ winter

Fun fact: Albert Einstein slept ten hours at night while Thomas Edison needed only three. Everyone has different sleep needs—some need nine hours of sleep while others are fine on six. Simply put, if you feel drowsy during the day, you probably aren’t getting enough sleep. To calculate your sleep needs: 01 Select a bedtime at least eight hours before you need to wake up 02 Every day for a week, keep track of the time you wake up. 03 If you feel drowsy, or don’t easily wake up to your alarm, sleep thirty minutes earlier than usual. 04 If you feel alert during the day, try cutting back fifteen minutes to test whether you still feel alert and confirm your correct number of sleep hours. The easiest way to go about is this: go to bed when you’re tired, and allow your body to wake you in the morning (no alarm clocks allowed). mikkel william nielsen/istockphoto


The Routine

Sleep hygiene: the set of practices to

address environmental and behavioral factors which affect a good night’s rest. Like brushing your teeth, good sleep hygiene requires consistent night rituals. Here are some habits to adopt:

1. The 15-minute rule: If you can’t sleep after 15 minutes, get out of bed. The bed should be associated with sleep only. 2. Wake up at the same time: Sticking to a constant wake-up time helps regulate your biological clock. 3. Set-up for sleep: Your bedroom should be cool, dark and quiet with comfortable bedding.

4. Power down: Shut down your computer an hour before bedtime (however difficult, remember that this is an ideal). 5. Wind down:

Surviving the All-Nighter

The all-nighter is nothing short of a college cliché. Keep in mind that the best way to survive the all-nighter is to avoid it entirely by staying on top of your studies. Nevertheless, when the time comes to pull off the inevitable, here are some tips to help you survive and recover: 01 Apples over stimulants: Overloading on sugar and caffeine can cause shakiness and induce a “crash” which leaves you even more tired. Coffee, soda and energy drinks provide a temporary high, but your best bet is to go with water and foods high in energy content (apples, sandwiches, and dairy products).

02 Find a well-lit location: Fnd an environment with good lighting and minimal distractions. Pick the cold, hard table and chair; don’t tempt yourself by working in a bed or on the floor. UCLA offers Ackerman’s 24 Hour Study Lounge and Night Powell. 03 Work with the windows open: Cold air and washing your face with cold water helps to keep you awake.

04 Set your computer screen to lower setting: (duller and darker) to avoid

straining your eyes. Look around the room every 10 minutes to give your eyes a break.

05 Tackle the challenging assignments first: As the night progresses, your

concentration is likely to go down. Hence first things first: Get the hard stuff out of the way.

Practice progressive relaxation—loosen your muscles and calm your mind.

06 Focus and reward: This may save you from a night of wasted time. Allow

6. Stay clear of sleep stealers: Avoid what you know will usually keep you awake: for instance, for some, it’s exercise, for others its a big meal. Know what will help you unwind and what won’t, as it varies for everyone.

07 Some sleep is better than none: You’re done at 5AM. Might as well stay

7. Get help if you need it: Again, to

avoid accumulating sleep debt.

up until your 8AM final? Wrong. One full cycle of sleep is in 90 minutes to 2 hour increments, and sleep helps pack the information. So pack up your stuff, lay out your clothes and hit the hay! After this ordeal, give yourself the next day to recompense your sleep debt—take a long nap and pick an early bedtime. After all, accumulated sleep debt results in ill health, so catch-up on sleep as soon as you can! tw


total wellness ▪ winter

yourself a short, 5-minute break every 25 minutes of work. It will be easier to focus for shorter time periods. Then stick to the plan for the rest of the night. Ignore those Facebook and instant messenger urges until you’ve hit the 25-minute mark.

body in focus

{beyond skin deep} ur daily morning regimens are often comprised of an army of personal care products. From the shampoo, to the body wash, to the postshower moisturizing regime, we have very much become one with the conglomeration of cosmetic ingredients contained in our personal products. As reliant as we all are on our cosmetic and selfcare brigade, there lies a caveat that more of us should take heed – that our daily, close exposure to the chemicals found in these products may warrant a healthy prudence on our part to note what exactly we put on our bodily selves. And then there’s the chemical run-off; we may often forget that that which gets washed down does not mean it’s actually gone. A look into how we can become more responsible consumers while still being beautiful people – at least, well, on the outside.


The Environmental Working Group,

a consumer advocate and protection nonprofit research organization, estimates that the average person uses about ten personal care products a day, from lipstick to deodorant to sunscreen. And that’s just on the macro level - we actually apply hundreds of different chemicals to our hair and skin on a daily basis. While most of these chemicals have purportedly been tested and deemed safe for commercial use, some of these chemicals are considered controversial because they may pose potential environmental and health risks. Many ingredients that are applied to the skin can actually be absorbed into the bloodstream, and therefore accumulate in the body and have unintended effects. Products labeled “organic” or “certified by dermatologists” are often misleading. “Certified” can mean nothing more than that a dermatologist simply looked at it and declared, “This is good.” Take-home lesson: Do not simply trust packaging that heralds seemingly safe labels. Read the label to see what ingredients are used. By learning what ingredients are considered potentially unsafe, you can identify them and determine what products to avoid in the future. tw

diane diederich/istockphoto

total wellness ▪ winter


// by morgan kendall

A view of ten of the most controversial ingredients commonly found in hair and skincare products:

PHTHALATES 01 A group of plasticizing chemicals that are found in some fragrances and nail polishes. They can disrupt levels of hormones and therefore affect the reproductive systems of both men and women. Some of these phthalates are actually banned from cosmetic and toy products in Europe. They may also damage the immune system and neural tissues, have carcinogenic effects, and affect development. Check the label for: Dibutyl phthalate, DBP, diethyl phthalate, DEP

MINERAL OIL 03 An ingredient found in many moisturizers or cosmetics including glosses and foundations. Mineral oil is a mixture of hydrocarbon chemicals obtained from petroleum. It may cause cancer and damage to the immune system. A further risk from this product is the possible presence of additional carcinogenic impurities from petroleum. Check the label for: Mineral oil, paraffin oil, petroleum

PARABENS 05 A family of preservative chemicals that are found in certain moisturizers, sunscreens, and hair dyes. This is a controversial ingredient because parabens are very commonly used in cosmetic products, but research has shown that they can have carcinogenic effects. One particular study found concentrations of parabens in samples of breast tumors, which can indicate that the parabens can accumulate and cause cancer. These chemicals may also be toxic to the skin and nervous system, and potentially disrupt hormones. Check the label for: Parabens, methylparaben, ethylparaben

LEAD 07 A highly toxic ingredient that is used in certain hair dyes or bleaches. Lead is a possible carcinogen that is also significant for how traces can easily accumulate in the environment. It can also cause damage to neural tissues, the immune system, the respiratory system, and developing fetuses. Lead has been banned from paint because of its toxicity. Check the label for: Lead, lead acetate, lead salt


A preservative found in certain mascaras and eye drops. Mercury is absorbed through the skin and can therefore buildup in the body. It may irritate skin, create allergic reactions, and cause serious damage to the brain. The FDA has actually banned the use of mercury in cosmetics, except in products used for the eyes. Check the label for: Mercury, thimerosal.

04 FRAGRANCE A blend of different chemicals used to give fragrance or aroma to a product like moisturizer, shampoo, or deodorant. The potential danger with fragrance is the question of exactly what chemicals are involved. Fragrances are unregulated, meaning that none of the potentially hundreds of chemicals used to produce the unique aroma are actually listed as ingredients. Fragrances are therefore one of the five most common allergens, and this label can also hide controversial chemicals like neurotoxins or phthalates. It may be better to simply choose products that are labeled “fragrance free.” Check the label for: Fragrance

06 DIETHANOLAMINE (DEA) A group of chemicals used in shampoos, soaps, and body washes. DEA can be absorbed through the skin and consequently accumulate in the body. This may then cause damage to the immune system and brain. Studies have shown that DEA can also react to form dangerous nitrosamines, which can cause cancer. Check the label for: Diethanolamine, Cocamide DEA, Lauramide DEA

08 FORMALDEHYDE An ingredient found in some nail treatments and polishes, and is often listed as formalin on ingredient labels. Formaldehyde is classified as a carcinogen that can cause cancer and be toxic to organs including the lungs. Other possible effects include irritation of skin and damage of neural tissue. It is likely that formaldehyde also harms the immune system. Check the label for: Formaldehyde, formalin, formic aldehyde, oxomethane, oxymethylene

10 TRICLOSAN An anti-bacterial ingredient commonly found in liquid hand soaps and men’s antiperspirant. Triclosan has been linked to cancer in certain studies, may also irritate the skin and lungs, and is also classified as a pesticide that can accumulate and pose as an environmental risk. Check the label for: Triclosan, 5-Chloro-2- (2,4-Dichlorophenoxy) Phenol


total wellness ▪ winter

A chemical used to retain moisture that is found in many moisturizers and hair coloring or bleaching products. It is an ingredient in many different personal care products, but is actually one of the chemicals used in industrial antifreeze and brake fluid. Propylene glycol is a potential skin irritant that can also cause damage to the kidney and lungs. It is also a possible carcinogen. Check the label for: Propylene glycol, 1,2-Hydroxypropane, 1,2-Propanediol For the complete list, visit


cut-out recipes light winter meals garlic & kale soup

Ingredients 1/4 cup wheat berries 2 tablespoon olive oil 3 oz. shiitake mushrooms, sliced 1/4 cup rice vinegar 4 cups vegetable broth 8-10 cloves to garlic, diced 1 bunch kale, stemmed & chopped 1 cup water

Directions 1. Soak wheat berries in water; leave overnight. 2. After heating oil in saucepan over medium heat, add mushrooms and season with salt. Sauté until brown. Add garlic and continue to sauté. Simmer in vinegar until liquid is almost evaporated, all while stirring. 3. Drain wheat berries and add to pan mixture with vegetable broth and 1 cup water. 4. Bring to boil, then reduce heat to medium-low. Allow it to simmer for 20 minutes. 5. Add kale and cook until kale is tender. Add salt and pepper to taste. photography:; recipe from vegetarian times magazine

photography: nancy kennedy/istockphoto; recipe from

total wellness ▪ winter

vegetarian rigatoni puttanesca

oatmeal raisin cookies

Directions Ingredients 1. Cook pasta according to directions. Meanwhile, 4 oz. dried rigatoni pasta combine sausage, breadcrumbs, Parmesan 7 oz. soy sausage substitute cheese, parsley, 1 Tbs basil, 1 tsp garlic, and 1/2 cup breadcrumbs 2 tablespoons parmesan cheese pepper with fingers. 2. Coat skillet with olive oil and heat over medium1 tablespoon chopped fresh high heat. Roll soy sausage mixture into 12 balls, parsley 2 tablespoons chopped fresh about 2 Tbs each. Cook for 5 to 6 minutes. 3. Add tomato sauce, olives, remaining 1 Tbs basil, basil, divided 2 cloves garlic, minced (2 tsp), and remaining 1 tsp garlic. Cover and reduce heat to medium-low. Simmer 3 to 5 minutes to divided let flavors meld. 1/4 teaspoon ground black 4. Drain pasta, and stir into tomato sauce mixture. pepper Divide between two plates. Sprinkle with 1 cup tomato sauce Parmesan cheese, if using. 2 tablespoons black olives : / ; photography kivoart istockphoto recipe from vegetarian times magazine


right: anna bryukhanova/istockphoto

Directions Ingredients 1. Combine eggs, vanilla and raisins in 3 eggs, beaten a small bowl; cover and let stand for 1 1 cup raisins hour. 1 teaspoon vanilla extract 2. Preheat oven to 350 degrees F (175 1 cup butter degrees C). 3. In a large bowl, cream the butter, brown 1 cup packed brown sugar sugar, and white sugar together. Sift 3/4 cup white sugar together the flour, cinnamon, and baking 2 1/2 cups all-purpose flour soda; stir into the creamed mixture. Then 1 teaspoon ground cinnamon stir in the raisin mixture, rolled oats, and 2 teaspoons baking soda nuts. 2 cups rolled oats 4. Drop by teaspoonfuls onto an 1 cup chopped pecans unprepared cookie sheet. Bake for 10 minutes, or until lightly browned.

total wellness | WINTER10 coming in march HEALTHY BODY, HEALTHY MIND living better by eating right, getting fit, and loving your body

Facts and myths of dieting Fast food, revised: eating right in equally little time Heart-healthy “good” fats your body needs ALSO Breakfast revisted: the college student’s dilemma Best foods to boost and improve your metabolism

total wellness ▪ winter


total wellness

student welfare commission kerckhoff 308

The Green Edition  

Winter 2010. Issue 2, Volume 10. Produced by UCLA's Student Wellness Commission. Produced by UCLA's Student Welfare Commission

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