Cheers, I'll toast to that!

One of the many things that I have always appreciated about being at Rice is the aspect of it being a wet campus. Granted, when I first came to Rice and when someone casually mentioned that the campus was “wet,” I was convinced that she was referring to the massive puddles all over campus. (And I thought to myself, definitely need to pack my rainboots!) But, I now fully understand the implications of having a wet campus, and with the recent probation period established for those that are underage, I thought it might be helpful if I share a little of what I have learned. From things to remember, to things to avoid, to things I wish I had known - here’s what I’ve learned during my time here.

That's not going to come off for a while

First off, let’s start with the cliché – It’s not a race, it’s a marathon! It is not who can consume the most, the most quickly, because that person is typically the first person out for the night. And who really wants to be that person? Instead, take your time and pace yourself while pre-gaming and during those power hours, it's about enjoying your company and relaxing a little. 

Fill that up with water or juice between drinks!

Remember to hydrate in between drinks! Alcohol acts like a natural diuretic, which means it stimulates the kidneys to filter more water out of your blood in order to process the alcohol. (Ahh, suddenly all of those restroom breaks make sense!) Thus, it is important to stay as hydrated (with NON-alcoholic beverages!) as possible. A great tactic that I’ve picked up is to have a glass of water for every 1 to 2 drinks that I consume. And better yet, with those wonderful red solo cups, it couldn’t be any easier! Between rounds at the keg or between those glasses of ale, fill your cup with water. You won’t feel pressured to go and grab something to drink, since your cup will be full, and it will keep you in a safer health drinking zone than if you do not hydrate with water.

Chips and dip? Dig in!

Don’t go out without eating something! I typically load up on something carby and filling, Chinese or Thai noodles, anyone? I’ve noticed that this typically allows me to drink more slowly. Also, if there are snacks at the party, dig in! Eating food slows down the rate of absorption in the blood stream, allowing you to relax and enjoy your company.

 

Take it from this guy, it makes your more sick

In my experience, mixing liquors hasn’t always turned out that well. It’s kind of like wearing black stripes with brown polka dots. Sometimes it’s a hit! But when it’s a miss, it’s a pretty BIG miss. Mixing fruity with tart with milky with creamy with fizzy will not bode well for your stomach, or your night for that matter. Also, uppers with downers, so caffeine with alcohol, a natural depressant, also does not mix well. So, if you do decide to mix, mix cautiously. Chances are if it doesn't feel so great once it hits your stomach and starts reacting with the other things it finds there, it definitely won't feel so great if it decides to make a U-turn. 

And, most importantly, if you do choose to drink, be aware of your surroundings and use the buddy system! This probation period is a chance for Rice to preserve something that we might have taken advantage of and bruised a bit in the past - the alcohol policy. 

Here are some resources to take note of whether you're out for the night or if you have more questions. Please don't hesitate to contact RUPD/EMS if you need assistance, and we at the Wellness Center are always here to answer your questions!

Rice RUPD/EMS: (713) 348-6000

Wellness Center: (713) 528-5194

So here's to enjoying (and remembering!) your nights, having a great time, and preserving a unique policy! *Cheers!*

OC Cooking Made Easy!

Living alone for the first time has its ups and downs, especially living off campus. I no longer have inebriated floor-mates running up and down the halls screaming when I’m trying to study for a test or sleep. My days of having to walk down the hall to brush my teeth or use the restroom are over. However, as mundane as the servery food seemed to be when I was on campus, I miss not worrying about what I have to cook tonight.

It can be a difficult transition to go from cooking nothing to cooking almost all of your meals. Being the poor college student I am, eating out for every meal is not an option. So I had to learn how to cook, but not only cook. I also had to figure out what foods were healthy, which foods I could eat as often as I wanted, and which ones to limit. I did this mostly by listening to my body at first. Does this make me feel energized or sluggish? Satisfied or starved? By listening to my body and paying attention to what foods made me feel great, I ended up (with the help of Maria of course) creating a food plan that fit my body and my daily activities.

Now to the food part! Below are some of my favorite meals, a breakfast, lunch, and dinner. I usually keep bulk ingredients for each meal in case I have a loss of cooking creativity and just need to whip something up to kill my hunger.  I don’t have exact measurements on them because I typically just add what I feel is right. Plus, everyone has different tastes, for example: I LOVE garlic so I add more than recipes call for. Don’t worry if it doesn’t taste right the first time you make it. Keep trying until you get the right combination!

Breakfast

Greek yogurt with berries and Grape Nuts©: I typically buy a pint of honey yogurt but you can also buy plain and add your own honey

Ingredients:

Greek yogurt

Frozen berries or fresh berries

Grape Nuts

Take all of the ingredients and mix together in a bowl and eat!

Lunch

Chicken salad sandwich on Pumpernickle bread: Ask anyone in the Wellness Center and they’ll tell you that I love Pumpernickle bread! Not just because of its amazing taste but it’s also a good source of fiber and has a low glycemic index. Maria suggests using roasted chicken with this sandwich because it’s healthier (and tastes better) but canned chicken is good for a backup.  I’m a real mayonnaise girl so I get the Mayo made with olive oil. My weakness is chips so I opt for veggie chips instead of potato as a side.

Ingredients:

Roasted (or canned) chicken

Mayo (made with olive oil)

Pumpernickle bread toasted

Mix the chicken and mayo in a bowl. If you want to mix it up add grapes, raisins, etc. Toast the bread and add the mix on top!

Dinner

Whole wheat pasta with garlic and tomato sauce: This isn’t the typical thick tomato sauce you think of with pasta. It’s base is olive oil so it’s very light but flavorful.

Ingredients:

Pasta

Olive oil

Salt

2 Garlic cloves

Italian seasonings

Grape/Plum Tomatoes

Mushrooms

Parmesean cheese

Boil the pasta in salted water with about a tablespoon of olive oil. Heat about half a cup of olive oil on medium heat in a saucepan. Once oil is hot, add chopped garlic cloves to oil and heat until light brown. Add tomatoes and chopped mushrooms. Cook until tomatoes have popped and juice mixes in with oil. Add sauce to pasta and serve!

Foods that put you in the Mood...and they're good for you too:)

Valentine’s Day is a day when more chocolate is sold than on almost any other holiday.  Is it psychologically seductive (and therefore, an aphrodisiac) or does it truly affect us physiologically?  

Yes and yes! We have Aphrodite, the Greek goddess of love and beauty, to thank for our concept of aphrodisiac foods.  Since ancient times, people have eaten oysters, chocolate, and garlic to name a few foods that supposedly spurred on sexual desire.  Science may tell us why certain foods have been considered more special than others. Any food that stimulates the circulatory system could be considered an aphrodisiac.  And any food that has a shape that is anatomically suggestive might also be effective. Below is a list of foods that are considered aphrodisiacs for one or both of these reasons.  

Read below for some fun insight on why the following foods made the list!

·  Asafetida

Any Indian dried, powedered herb used as a sexual stimulant in Ayurvedic medicine.  The herb has a very strong, garlicy flavor—which for obvious breath enhancing reasons, may negate it’s effect altogether

·  Asparagus

Given it's phallic shape, asparagus is frequently enjoyed as an aphrodisiac food.  The Vegetarian Society suggests "eating asparagus for three days for the most powerful affect".  Good love maybe, smelly urine definitely.

·  Avocado

The Aztecs called the avocado tree "Ahuacuatl which translated means "testicle tree". The ancients thought the fruit hanging in pairs on the tree resembled the male's testicles. This is a delicious fruit with a sensuous texture. Serve in slices with a small amount of Balsamic vinegar and freshly ground pepper.  Don’t even know where to go with this one…

·  Bananas

The banana flower has a marvelous phallic shape and is partially responsible for popularity of the banana as an aphrodisiac food. An Islamic myth tells the tale that after Adam and Eve succumbed to the "Apple" they started covering their "nudity" with banana leaves rather than fig. From a more practical standpoint bananas are rich in potassium and B vitamins, necessities for sex hormone production.  Who said utilizing banana leaves for covering up wasn’t practical..ahem Baker 13?!

·  Basil

Is said to stimulate the sex drive and boost fertility. It is also said to produce a general sense of well being for body and mind.

·  Chocolate

The Aztecs referred to chocolate "nourishment of the Gods". Chocolate contains chemicals thought to effect neurotransmitters in the brain and a related substance to caffeine called theobromine. Chocolate contains more antioxidant (cancer preventing enzymes) than does red wine.  The secret for passion is to combine the two.  I’m thinking the alcohol content may have something to do with this as well…

·  Carrots

Another good reason to eat carrots--believed to be a stimulant to the male. The phallus shaped carrot has been associated with stimulation since ancient times and was used by early Middle Eastern royalty to aid seduction. High vitamins and beta-carotene. Perhaps a justification for a piece of carrot cake?

·  Coffee

Caffeine is a well-know stimulant but remember, too much and it becomes a depressant.   Serve small amounts of rich dark coffee in special little demitasse cups.   Coffee stimulates both the body and the mind so partake of a little in preparation for an "all-nighter".  

·  Fennel

In the 1930's fennel was found to be a source of natural plant estrogens. Use of fennel as an aphrodisiac dates back to the Egyptian times where it was used as "libido enhancement".

·  Figs

An open fig is thought to emulate the female sex organs and traditionally thought of as sexual stimulant. A man breaking open a fig and eating it in front of his lover is a powerful erotic act. Serve fresh Black Mission figs in a cool bowl of water as it is done in Italy and be sure to eat with your fingers! Just be sure to wash your hands first:)

·  Honey

Many medicines in Egyptian times were based on honey including cures for sterility and impotence. Medieval seducers plied their partners with Mead, a fermented drink made from honey. Lovers on their "Honeymoon" drank mead and it was thought to "sweeten" the marriage.  

·  Liquorice (licorice)

The Chinese have used licorice for medicinal purposes since ancient times. The essence of the Glycyrrhiza glabra (licorice) plan, glycrrhizin, is 50 time sweeter than sugar. Chewing on bits of licorice root is said to enhance love and lust. It is particularly stimulating to woman. Twizzler anyone?!

·  Mustard

Believed to stimulate the sexual glands and increase desire. Prepare a tenderloin roast (filet mignon) for two with a mustard and peppercorn sauce.

·  Nutmeg

Nutmeg was highly prized by Chinese women as an aphrodisiac. In quantity nutmeg can produce a hallucinogenic effect. A light sprinkling of the spice in a warm pumpkin soup can help spice up your evening. Don't do nutmeg....I mean drugs.

·  Oysters

Oysters were documented as a aphrodisiac food by the Romans in the second century A.D as mentioned in a satire by Juvenal. He described the wanton ways of women after ingesting wine and eating "giant oysters". An additional hypotheses is that the oyster resembles the "female" genitals. In reality oysters are a very nutritious and high in protein.

·  Pine Nuts

Zinc is a key mineral necessary to maintain male potency and pine nuts are rich in zinc. Pine nuts have been used to stimulate the libido as far back as Medieval times. Serve pine nut cookies with a dark espresso for a stimulating dessert.

·  Pineapple

Rich in vitamin C and and is used in the homeopathic treatment for impotence. Add a spear to a sweet Rum drink for a tasty prelude to an evening of passion. 

·  Raspberries and Strawberries

Perfect foods for hand feeding your lover. "Both invite love and are described in erotic literature as fruit nipples" Both are high in vitamin C and make a sweet light dessert.

·  Truffles

The Greeks and the Romans considered the rare Truffle to be an aphrodisiac. The musky scent is said to stimulate and sensitize the skin to touch.

·  Vanilla

The scent and flavor of vanilla is believed to increase lust. According to the Australian Orchid Society, "Old Totonac lore has it that Xanat, the young daughter of the Mexican fertility goddess, loved a Totonac youth. Unable to marry him due to her divine nature, she transformed herself into a plant that would provide pleasure and happiness." Fill tall Champagne glasses to the rim and add a vanilla bean for a heady, bubbly treat.

·  Wine

A glass or two of wine can greatly enhance a romantic interlude. Wine relaxes and helps to stimulate our senses. Drinking wine can be an erotic experience. Let your eyes feast on the color of the liquid. Caress the glass, savor the taste on your lips. Do remember that excessive alcohol will make you too drowsy for the after-dinner romance. A moderate amount of wine has been said to "arouse" but much more than that amount with have the reverse affect.

Hope you enjoyed!  Now try cooking up a delicious healthy treat and have a Happy V-day!

New Years resolutions: How to keep for a lifetime...

It's that time of year again...THE NEW YEAR! And with the new year comes new year's resolutions!  The start of a new year can be a great motivator in changing something in your life or taking on something new!  This can be just the kick-start you need to make your life healthier, happier, or more full-filling. But beware!! I caution you not to take on too much at once, or try to make too many big changes that can become overwhelming and therefore unsustainable.  When making new year's resolutions--especially those relating to nutrition-remember--start small, slow, and simple!

Many people want to eat healthier in the new year.  Here are 10 small, slow, and simple steps to success you can take to achieve your resolution in 2011, so it doesn't have to be in 2012!  Choose one or two to tackle first...those are little things that can lead to big changes.


1.  Make half your plate fruits and/or veggies at every meal.

2.  Fill your favorite bowl with fresh fruit and keep it in your room for snacks everyday! This way it is out in the open, so less nutritious temptations can be kept at bay.

3. Go vegetarian at least one day a week!  Replace meats with fiber filled beans, protein rich tofu, and heart healthy nuts.  Your heart with thank you!

4.  Drink more water!  Carry a water bottle or a Nalgene with you to class.  Also, try to drink a glass of water before every meal.

5.  EAT BREAKFAST.  No breakfast--your body is running on fumes.  Rev up that metabolism and give yourself brain power with even something small like a granola bar.

6.  Power walk/run 20 minutes everyday.  The perfect intensity is one that you feel your heart pumping.  Time yourself and walk out your door and at 10 minutes turn around and return to where you started.  Just 10 minutes of exercise can have cardiovascular benefits and help insulin resistance (what causes diabetes).  So take that 20 minutes you would spend on Facebook and take care of yourself!

7.  Eat fish once a week.  Heart healthy fats in fish, omega 3s, can reduce inflammation and keep heart disease at bay.

8.  Cut down on the caffeine.  Though moderate caffeine intake isn't likely to cause harm, too much can noticeably affect your health. Heavy daily caffeine use — more than 500 to 600 mg a day, or about four to seven cups of coffee — can cause:

• Insomnia
• Nervousness
• Restlessness
• Irritability
• Nausea or other gastrointestinal problems
• Fast or irregular heartbeat
• Muscle tremors
• Headaches
• Anxiety

9.  GET MORE SLEEP! How much sleep do we need? Experts believe that seven to nine hours is about right. The goal is to wake up feeling refreshed and to stay awake and alert throughout the day without relying on stimulants or other pick-me-ups.  Sleep can effect:

• Learning and memory
• Metabolism and weight
• Safety
• Mood/quality of life
• Cardiovascular health
• Immunity/cancer prevention

10.  Do something to de-stress everyday!  Whether its getting a massage, sitting down with a hot cup of tea, playing with a dog, or reading a book (that DOESN'T have to do with school), pick an activity that let's your mind be happy and carefree at least once a day!  (Just so you know--all the events above can be done in the wellness center:)

Smart Snacking @ Super Target!

Watch as your wellness center's registered dietitian, Maria Tsakalis, talks about buying healthy snacks at Super Target!

Ready.. Set.. Breakfast!

health

Photo courtesy of GreenandCleanMom.org

The other day, my friends I were discussing our favorite meal of the day.. Breakfast! We went around the room discussing what we typically had for breakfast. We all had something different to say.. ranging from a trusty bowl of honey nut cheerios to last night's leftovers to not having enough time for breakfast.

So, why breakfast? It is easily the most overlooked meal of the day. I'm the Queen of Busy, so when I think of breakfast, I need something that is going to be easily edible on the go. In fact, the more portable, the more likely I am to eat the item. The reported benefits of eating breakfast make a strong case for this often neglected meal. Positive benefits include: increased energy levels, decreased disease risk, and bigger memory capability. When it comes to that first morning meal, the reasons to fuel your body are virtually endless. 

Below is a short compilation of why eating breakfast is so important.

• High Energy. A healthy breakfast provides you with enough nutrients to energize your body for hours.
• Smart Eating. Studies have shown that people who eat breakfast consume more vitamins, minerals, and fiber, and less fat and cholesterol leading to an overall healthier nutrient consumption.
• Calorie Reduction. People who don’t eat breakfast are likely to eat more calories throughout the day than people who skip lunch, according to the Nemours Foundation’s Center for Children’s Health and Media.
• Decreased Diabetes Risk. People who eat breakfast are significantly less likely to be diabetic than those who usually don’t, according to the American Heart Association.
• Weight Control. A study by the National Weight Control Registry shows that eating breakfast actually helps keep people’s weight down.
• Full Focus. According to the American Dietetic Association, people who eat breakfast are better able to concentrate and be more productive throughout the morning.
• Making Memories. According to experts, eating breakfast improves memory and learning. In one study, college students who ate a morning meal scored 22 percent higher in a word-recall test than those who skipped breakfast (Perfect for those annoying vocab quizzes!) 
• Urge to Exercise. Researchers believe that people who eat breakfast have higher energy levels and may engage in more physical activity than people who don’t because of this increased energy level. 
• Happy Days. Skipping breakfast can make you feel tired, irritable, or sad. Even grabbing some fresh fruit or a bowl of cereal can help boost your mood.
• Stress Be Gone. The time you spend eating breakfast can be relaxing and help you to mentally prepare for the day. Eating breakfast also forces you to slow down, helping you to prioritize.

As if those 10 items weren't convincing enough to slow down for breakfast.. here are some lesser known Fun Breakfast Fact.

• Astronauts from Apollo 11 boosted their brain power while in space with a cereal breakfast. The cereal was mixed with fruit and pressed into cubes since the lack of gravity kept the astronauts from pouring it into a bowl with milk.
• Cereal was invented when colonial housewives started serving up popcorn with sugar and cream for breakfast (Yummy!)
• There are 2.7 billion packages of cereal sold every year – that’s enough boxes to wrap around the Earth thirteen times.

So if you're constantly on the go go go, remember to fuel your tank and eat a solid breakfast. The important thing to remember is that a solid breakfast does not necessarily mean a heavy breakfast. Below are some basics of a healthy breakfast.

• Whole grains. Options include whole-grain rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers, or melba toast.
• Low-fat protein. Options include hard-boiled eggs, peanut butter, lean slices of meat.
• Low-fat dairy. Options include skim milk, low-fat yogurt and low-fat cheeses, such as cottage and natural cheeses.
• Fruits and vegetables. Options include fresh fruits and vegetables or 100 percent juice beverages without added sugar.

Together, these core groups provide complex carbohydrates, fiber, protein and a small amount of fat — a combination that packs big health benefits and that also can leave you feeling full for hours. Try to choose one or two options from each category to round out a healthy breakfast!

Stay tuned for an update about in the OC Living: Family Dinner.. Breakfast for Dinner!