Physical Wellness
Get that Tommy Trojan sculpted physique through exercise, nutrition tips, and weight management/weight loss programs. Learn about stress management, office ergonomics or schedule a massage. Also find resources to help with smoking cessation and assistance with alcohol and other substance abuse. Or learn more about a health topic on your own, using USC Libraries and Wellness Resources Guide.
Through USC’s innovative Home Visit Program, our geriatric specialists bring crucial medical care to homebound seniors, who find visiting a physician’s clinic a strenuous physical challenge. At the patient’s request, a board-certified Geriatric Physician will visit the patient’s home, manage medical issues, call-in pharmacy prescriptions, arrange for home blood testing, coordinate care with a home health agency to arrange for home physical therapy and nursing, assess home safety, help obtain in-home supportive services, and much more. This team of specialists is supported by a full staff of dedicated medical professionals with a 24 hour physician call center.
Contact: Jennifer Cocharan, 323 442-5654 or 323-442-5100
The USC Geriatric Studies Center includes the State of California Alzheimer's Research Center of California and the National Institute of Aging-funded clinical program of the USC Alzheimer's Disease Research Center. It is staffed by USC faculty and physicians with expertise in Alzheimer's disease and age-related memory loss. The center provides evaluation, diagnosis and treatment recommendations, referral to caregiver services and support groups, and the opportunity to participate in clinical drug trials with the most recent advances in medications for memory problems. The center also provides evaluation for those who are experiencing the normal memory loss that occurs with age and may not have Alzheimer's disease.
Ages Served: All ages
Contact: 323-442-7600
Email: gsc@usc.edu
The Fall Prevention Center of Excellence ensures the “independence, safety, and well-being of older persons through fall prevention.” The Center provides leadership, knowledge and programs for seniors and their families.
Contact: 213-740-1364
Fax: 213-740-7069
E-mail: info@stopfalls.org
The Alzheimer's Disease Research Center (ADRC) focuses on reducing cognitive and behavioral impacts of Alzheimer's and dementia among ethnically diverse populations. Ages served: 45 to 54 yes; 55 to 64 yes; 65+ yes.
Contact: 213-740-7777
Email: adrc4U@usc.edu
Memory questions? Do you want to participate in research?
Contact: 323-442-7600
The TOACC Program offers counseling and support groups for families and caregivers of persons with Alzheimer's disease and brain disorders and is designed to assist with "issues or problems that may accompany the aging process for older adults and their families."
Contact: 213-740-3493
LACRC offers resources, information, support groups, family consultations, respite, workshops and legal and financial consultations to people providing care at home for an adult with an acquired brain injury, such as Alzheimer’s disease, stroke, Parkinson’s and TBI. Services help with treating a range of issues related to the diagnosis and treatment of individual and family problems related to care-giving.
Contact: 800-540-4442
Email: lacrc@usc.edu
The purpose of the Emeriti Center is to provide services and support to the faculty and staff prior to retirement and throughout the retirement years.
Contact: 213-740-8921
Email: emeriti@usc.edu
The Andrus Volunteers Gerontology Center (AVGC) invites all interested faculty, staff and students to participate in volunteer activities.
Contact: 213 740-6060
Email: lbroder@usc.edu
The USC Seniors Fit for Life Program is a half-day consultation that provides seniors the opportunity to meet with an integrated team of specialists who have come together to assess specific health care needs, and provide information about the most up-to-date and appropriate therapies. Specialists include geriatric physicians, nutrition specialists, physical therapists, occupational therapists, social workers and pharmacists. Patient health insurance providers will be billed directly for all services covered. However, a portion of the program services are not covered by most standard or supplemental insurance plans, including Medicare. A $500 program fee is charged for these non-covered services. |
Ages Served: 65+ yrs.
Contact: Grace Valdiviezo, 323-442-5100
The Center, the primary home of the USC School of Dentistry Faculty Practice, provides "high quality, affordable dental services" to faculty, staff and students, and members of the surrounding community.
Contact: 213-740-2012
Through the Advanced Education in General Dentistry Program, graduate students provide general dentistry services and treat patients with special needs. The AEGD program accepts Denti-Cal and Healthy Families, and fees are generally lower than those of faculty practice.
Contact: 213-740-2012
This program provides dental evaluation and treatment for elderly patients. The program welcomes patients with medically compromising conditions, including but not limited to Parkinson's Disease, dementia, hypertension, diabetes and other chronic illnesses.
Ages Served: 65+ yrs.; 55 to 64 yrs.
Contact: 213-740-5094, Special Patients Clinic
The Environmental Health and Safety department provides leadership for developing a safety culture by anticipating, recognizing, evaluating, and controlling risks for the USC Campuses and surrounding community.
Information on chemical safety, biological safety, radiation safety, occupational safety and health, campus sustainability, environmental affairs, ergonomics, laser safety, medical surveillance, industrial hygiene and other wellness information is provided online on the CAPS website.
Here, you can find recycling information and a definition of sustainability.
Gives a definition of wellness and provides for individual wellness consultations.
This eight-week program helps you to incorporate environmentally sustainable practices into your everyday life, improve your health and wellness, learn the facts about environmental issues and make the best choices for your health and the environment. See how easy the greening process can be and make a difference. Topics include food, waste, chemicals in everyday life, transportation, energy, water, the benefits of incorporating nature into daily life, becoming green-savvy while shopping, and happiness and consumption in our fast-paced world. Eight-week program on USC HSC & UPC campuses. Guest workshops and lectures also available by request.
Fees apply.
Contact: 323 442-3340, Camille Dieterle, OTD, OTR/L
Email: otfp@usc.edu
The goal of USC's Ergonomics program is to "prevent injuries; improve employee comfort; facilitate return to work after an injury; provide reasonable accommodation for employees with disabilities; and increase staff productivity."
Contact: 213 923-5093
Request an Ergonomic Workstation Evaluation
Generate a request form that is sent to a USC ergonomic specialist who will work with faculty/staff to alleviate their ergonomic problem or concern.
Contact: 213 923-5093
The
YMCA of West San Gabriel Valley and USC have teamed up to provide a health and fitness alternative for USC students, faculty, and staff. The YMCA (WSGV) invites the USC community to become members at a discounted rate. Go to http://www.wsgvymca.org for information.
Contact: 626-576-0226
USC Recreational Sports, located in the on site recreation center, invites students, faculty and staff to participate in sports, group exercise, competition and other recreational activities. Additional recreational facilities are available including an indoor pool, racquetball and tennis courts, climbing wall, outdoor pool, track, and several grass/turfed fields.
Discounted membership packages are available for faculty and staff. Classes are designed for individuals to participate in safe and healthy recreational activities.
Contact: 213 740-5127
McDonald Swim Stadium
The Swim Stadium is for recreational swimmers, and varsity swim, diving, and water polo teams. Minimum swimming proficiency is required. Deck chairs and aquatics training equipment are available.
Contact: 213 740-7005
PHED Swimming Pool
An indoor swimming pool available for recreational swimmers.
Contact: 213 740-5127
Email: recsports@usc.edu
USC Recreational Sports Clubs
There are many clubs and teams that exist on campus. Some clubs require try-outs while others are open admission.
Offered through USC Recreational Sports, fitness and safety classes are designed to introduce participants to fitness, health, and sports through recreational activities. In a series of sessions, participants will receive instruction in basic skills and proper techniques:
- USC Workout (group exercise classes--fee required) - yoga, mat pilates, SCycling, step, turbokickboxing, core workout and more)
- Trojan Trekkers (Walking Program)
- Nutrition and Fitness (group sessions - Energize Your Workday, Solutions to New Year's Resolutions, etc.)
- Introductory sports and fitness classes - stretching, racquetball, tennis, swimming, golf, and more
- Safety Classes (certification sessions - fee required) CPR, Lifeguarding and First Aid)
- Personal Trainers (one-on-one sessions with an experienced trainer--fee required)
- Massage Therapy (fee required)
- Personal Yoga and Pilates (fee required)
- Environmental - Recycling, etc.
- Yoga (Health Science Campus)
- Club Sports - triathlon, badminton, Masters Swim, golf, martial arts, dance, and more.
Contacts:
Clubs - Gabe Valenzuela
Fitness - Justine Gilman
Rec Facilities - Arvin Varma
Wellness - Jennifer Siu
Follow this link to find a variety of exercises or stretches for your back, abdomen, hip, legs and more, that can be done in a chair, at your desk, or standing up.
This online Health Library provides information on specific conditions, treatment options, medications, recovery and wellness. Browse by category or search by keyword for quick access to over 30,000 pages of health information.
The University Park Health Center invites you to watch the following videos online:
- Rule for Recovery: Exercises for the Painful Knee
- Spine Tuning: A Guide to Neck and Back Pain
- Twist and Shout: Ankle Sprain Management
The Doctors of USC Health Tips features a series of online articles addressing a variety of illnesses and health concerns.
USC Health Now is a website that provides health stories and interactive tools designed to bring information on current health topics from internationally recognized health experts.
Email: ehealth@usc.edu
Locate physicians covered by Blue Cross or USC Network health insurance.
Faculty, staff and students can find an appropriate doctor at USC using this online search engine.
A USC SelfCare Net is a health information website that helps determine “how sick you are and if you need a doctor.” It also provides info on how to take care of yourself while at home and when it is safe to do so. This site is available to USC faculty, staff, and students. To enter this site a USC e-mail ID is required.
“Members of the Proposed USC Center for Integrative Medicine Education and Research support an approach to healthcare that combines Western medicine with the best, most evidence-based alternative therapies.”
Centered around a wiki-style web site, the primarily virtual community includes students, staff and faculty members from throughout USC—as well as members from the extended Trojan family—who share this interest. The virtual community has a close collaborative relationship with the student Integrative Medicine Club, and many students have joined both groups.
Located on the University Park Campus in the SHC building, Room 206. The Resource Room is a self-help center with health-related books, pamphlets, first-aid supplies, safer sex supplies, and cold kits. A Peer Health Educator is available to answer questions.
An online mental health support system created to address health-related concerns, UPHC Ulifeline website links include: Concern for a Friend, Concern for Self, Drug Information, and Mental Health and Suicide Prevention.
ULifeline is an anonymous, confidential, online resource center, where college students can be comfortable searching for the information they need and want regarding mental health and suicide prevention.
Recreational Sports publishes monthly e-newsletters that provide information about healthy eating and exercise. Faculty and staff also have access to this newsletter.
Summer Picnics & Cookouts
• Weekends with family & friends, lunches with Trojan colleagues, summer is the time to eat outdoors.
• It’s also the time to keep things easy and stream-lined, so here are just the most essential points on keeping your outdoor food safe.
• For more information on home food safety check out www.homefoodsafety.org
Keep it cool & fresh
• Plan to have enough ice and icepacks to keep your food and leftovers refrigerator-cold (40?) until you get home.
• Pre-chill everything that goes into your cooler.
• Give your cooler a seat in your air-conditioned car instead of the hot trunk - that will help keep your food colder, longer. Once you arrive, keep it in the shade.
• Avoid leaving food out in the summer heat - one hour is the max.
• For the safest, most flavorful and freshest chilled picnic foods, set the serving bowl in a pan of ice.
Cook it right
• Thaw meat, poultry and seafood in the refrigerator completely before grilling.
• Show how much you care by using a food thermometer. Cook burgers and pork to 160?, chicken breasts to 170? and steaks to at least 145?.
• Fish should be cooked to 145? or until the flesh is opaque and flakes easily with a fork.
Keep it clean & safe
• Wash your fruit and vegetables thoroughly before you leave home.
• Bring moist antimicrobial towelettes to clean all hands and surfaces.
• Clean the grill with hot soapy water before using.
• Keep raw meat separate from other food: don’t reuse a platter that held raw meat and use different utensils to handle the raw and the cooked. Marinades that have been used for meat, poultry or seafood can be used for basting only if they have been boiled first.
Healthy grilling
• The most frequently asked “Ask the Dietitian” questions every summer have to do with the relationship between grilled meat and cancer risk. Here’s the latest from the American Cancer Society (read more at www.cancer.org)
o The chemicals created when the amino acid creatinine is exposed to very high heat cause cancer in animals.
o The chemical is found in the blackened or burnt parts of meat and it is uncertain if this amount of the chemical can increase cancer risk in people
o Best advice:
§ Don’t eat the blackened or burnt parts
§ Eat smaller servings of grilled meats
§ Eat grilled meats on an occasional rather than regular basis
§ Grill up plenty of anti-oxidant rich fruit and vegetables in place of some of the meat
Consider convenience
• TrojanHospitality Room Service has fantastic options for your summer lunch gatherings.
o With just 24 hours notice, we deliver right to your office. Could it get any easier?
o Your options include
§ Finger sandwiches to six foot subs
§ Lunch boxes made to order
§ Crispy, crunchy fresh salads: Chinese Chicken, Mixed Greens, and Chicken Caesar
§ Grazing platters: cheese & crackers, fresh fruit, vegetables, and sushi
§ A little something sweet: cookies, brownies, lemon bars, and cakes
o Order online at www.usc.edu/roomservice or call at 740-6801.
Picnic Treats and Grill-icious Recipes
Chicken Skewers with Grilled Peaches
¾ cup plain yogurt
2 tablespoons fresh lemon juice
1 large garlic clove, minced
2 teaspoons sugar
1 teaspoon salt
½ teaspoon turmeric
¼ teaspoon freshly ground pepper
6 boneless, skinless chicken breast halves
3 large, ripe peaches or nectarines
- In a large shallow dish, mix together the yogurt, lemon juice, garlic, sugar, salt, turmeric and pepper. Add the chicken, toss to coat. Cover and marinate in the refrigerator for at least 20 minutes or overnight.
- Lightly coat clean grids of grill with cooking oil spray. Heat grill to medium-high heat.
- Cut peaches in half and remove pits. Remove chicken from marinade, shaking off excess.
- Arrange pieces of chicken on grill without touching. Cook with lid down until it reaches an internal temperature of 170?, approximately 8-10 minutes per side.
- Transfer chicken to a platter and cover with foil to keep warm. Place peaches halves on grids and cook until just seared and warm, about 2 minutes per side.
- Serve each chicken breast with a peach half. Serves 6.
Based on a recipe from Real Simple magazine, June 2000
Grilled Banana S’mores
3 small bananas, cut into quarters
12 squares of chocolate
12 graham cracker sheets, halved into squares
- Thread banana pieces onto 3 (8-inch) metal skewers. Place on a grill rack coated with cooking spray. Cook over medium-high heat, with lid down for about 5 minutes or until soft.
- Place one square chocolate onto 1 graham cracker square. Top with a hot banana piece and another graham cracker half. Repeat with the remaining ingredients.
Based on a recipe from Coastal Living.
Chicken Bites with Peanut Sauce
1 cup chicken broth
2 tbsp soy sauce
2 tbsp vinegar
1 tsp olive oil
5 tbsp peanut butter
6 4 ounce boneless, skinless chicken breasts
1 tbsp canola oil
1 tbsp soy sauce
1 tbsp honey
1 tbsp minced garlic
1 tsp ground ginger
1 tsp curry powder
- To prepare peanut sauce, bring chicken broth, soy sauce, vinegar and olive oil to a simmer in a small saucepan. Add peanut butter, stir well until blended.
- Cut chicken into strips.
- Mix oil, soy sauce, honey, garlic, ginger and curry powder in a medium bowl. Add chicken, mix until coated.
- Preheat grill to medium-high heat. Thread chicken strips onto skewers and arrange across grids, without touching. Cook, with the lid down, about 4 minutes on each side or until it reaches an internal temperature of 170?.
- Turn every 3-4 minutes.
Couscous Salad with Turkey
This recipe use whole wheat couscous for a fiber and nutrition boost. Try substituting dried cranberries for the raisins to vary the color & flavor.
¾ cup orange juice
1 1/3 cups whole wheat couscous
1/3 cup raisins
½ tsp salt
½ tsp freshly ground black pepper
5 tbsp olive oil
1 cup shredded or julienne carrots
1/3 cup chopped walnuts, toasted
1 ½-pound deli turkey breast, into thin strips
3 cups torn fresh baby spinach
- In a medium saucepan, bring 1 ½ cups of lightly salted water to a boil. Stir in ½ cup of the orange juice, the couscous, and the raisins.
- Cover, remove from the heat and let stand for 5 minutes, until the liquid is absorbed. Fluff the couscous with a fork and transfer to a large bowl to cool.
- Dressing: in a small bowl, whisk together the remaining ¼ cup of orange juice, ¼ tsp of salt, and the pepper. Slowly whisk in the oil until well blended.
- Add the carrots, nuts, turkey, spinach, and remaining ¼ tsp of salt to the couscous.
- Add dressing and toss. Refrigerate for about four hours. Serves 4.
Strawberry Yogurt Pops
Here’s a frozen treat your whole family or office will love on a hot day.
½ pint fresh strawberries
1 banana
2 8-oz. containers nonfat strawberry yogurt
1 cup lowfat milk
- Wash, hull and pat dry the strawberries. Cut banana into quarters.
- Place in blender: fruit, yogurt and milk. Puree until smooth.
- Pour mixture into a frozen treat mold or small paper cups. Cover with foil and insert a wooden craft stick.
- Freeze for 4 to 6 hours. Dip in warm water to help the frozen pop let go of the mold.
January is a natural time to crave comfort. It’s cold outside, life is back to normal after the holidays and it just feels right to snuggle in to recharge. What sort of food matches the mood? For many people, it’s the aromas, flavors and textures of sweet memories, love and security. Let’s explore how our favorite comfort foods can nurture the spirit, nourishes the body and please the senses.
Oatmeal
Be it steel-cut, old fashioned, quick or instant, does it get more soothing than a steaming bowl of oatmeal on a chilly morning? This year, move beyond plain, winter white oatmeal. Introduce some vibrant colors and interesting textures and you’ve opened your bowl to a wonderland of pleasure and nutrition.
Simmer dried fruit like cranberries, chopped apricot, and raisins along with the oatmeal to soften the fruit and blend the flavors.
When the oatmeal is ready to eat, mix in fresh or frozen berries, chopped apple, pear or banana.
Add crunch with chopped nuts and sweetness with a sprinkle of granola.
Top with low fat or non fat dairy or soy milk.
At USC you can start your day with fresh oatmeal at Parkside, EVK, Café 84, the Popovich & Law School Cafes, Trojan Grounds, Plaza Cafe and Einstein Bros Bagels (HSC). Mix and go with some ultra-convenient instant oatmeal from Trojan Grounds and The Lot.
Soup
Like no other category of food, soup is personal and influenced by as many factors that make us individuals. Just look at simple chicken soup - everyone has an idea of what it should be like.
• Does your perfect chicken soup have wide noodles, skinny noodles, rice, wontons, potatoes, spaetzle, matzo balls, dumplings, or crackers?
• Is the broth clear, creamy or rich with schmaltz?
• You taste lemon, basil, miso, ginger or parsley?
• Do you see lentils, carrots, celery, leeks or spinach?
• Does it come from a stock pot, a wok, a can, a box, a restaurant or Mom?
The questions go on and on but one thing is for sure: you can learn a lot about a person from their soup.
You can enjoy a wide variety of has warming, revitalizing soups at all of the USC Hospitality restaurants throughout campus. At home, you might like to try one of these.
Lentil Soup with Six Vegetables
Adapted from Food & Wine
2 tbsp olive oil
2 onions, cut into 1-inch pieces
2 carrots, cut into 1-inch pieces
2 ribs celery, cut into 1-inch pieces
6 cloves garlic, peeled
1 pound lentils
2-1/2 quarts water
1 tsp dried rosemary, crumbled
2-1/4 tsp salt
¼ tsp dried red pepper flakes
¼ tsp black pepper
1 fresh red bell pepper or 1 bottled roasted red pepper
1 bunch spinach, chopped coarsely
- In a large pot, heat oil over moderately high heat. Add onions, carrots, celery and garlic.
- Cook, stirring occasionally, until lightly browned, about 5 minutes.
- Add lentils, water, rosemary, salt, red pepper flakes, and black pepper. Bring to a boil, reduce heat, and simmer until the lentils are tender, about 40 minutes.
- Meanwhile, if using fresh red pepper, roast it over an open flame or broil, turning with tongs, until charred all over. When pepper is cool enough to handle, pull off the skin, remove the stem, seeds and ribs. Cut the pepper into 1-inch pieces. If using bottled roasted pepper, cut into 1-inch pieces and add to soup.
- Stir the spinach into the soup and simmer until wilted, 3-4 minutes.
This is a very versatile soup. You can use any kind of lentils and fresh greens that you like. I once added shitake mushrooms and it was good beyond words.
Fast & Happy Minestrone
You can make everybody happy - fast!
1 cup chopped onions
2 garlic cloves, minced
2-3 tablespoons olive or canola oil
6-8 cups vegetable broth (canned or made from bouillon, low sodium is better)
Total of 6 cups of chopped veggies (fresh or frozen)
Carrot Peas
Celery Corn
Butternut squash Green beans
Potato Cabbage
Sweet potato Yellow squash or zucchini
Can of chopped tomatoes (about 16 oz)
1 tsp dried oregano
1 tablespoon dried basil
1/a tsp pepper
½ cup orzo (or other tiny pasta)
Bunch of fresh, chopped spinach (optional)
Can of cannelloni or other white beans, rinsed
Parmesan cheese (optional)
- Heat oil in soup pot; add onion & garlic, sauté till tender.
- Add vegetable broth and veggies, bring to a boil. Lower heat to simmer about 20 minutes.
- Continue to simmer until pasta is soft.
- Sprinkle with parmesan cheese
Mushroom Barley Soup
1 tbsp butter or oil
1/2 cup chopped onion
1 chopped leek
1 cup cubed carrots
1/3 cup barley
1 tsp salt
4 whole peppercorns
2 quarts water
2 cups cubed potatoes
1 bay leaf
1/4 tsp thyme
8-16 ounces fresh mushrooms, thinly sliced
1. In a large pot, heat butter or oil over moderately high heat. Add onions and leek.
- Cook, stirring occasionally, until lightly browned, about 5 minutes.
- Add carrots, barley, salt, peppercorns and water. Bring to a boil, reduce heat, cover and simmer for one hour.
- Add potatoes, bay leaf, thyme and mushrooms. Simmer uncovered, 45 more minutes.
- Garnish each bowl with fresh dill or swirl with a little low fat sour cream
Hot Chocolate
Unpretentious, soothing and even good for you, hot chocolate has a history as rich as its flavor.
• The Aztec and Mayan people of around 600 AD had a stroke of absolute brilliance when they first made a drink they called xocolat from the roasted beans of their cacao trees chili peppers and water.
• In 1528, Hernando Cortez brought some beans back to Spain, and his countrymen made the hot drink their own by trading the chili pepper and water for sugar, nutmeg, cinnamon and water.
• By the mid 1600’s hot chocolate drinks were all the rage and Europe was never the same the again.
Through the ages, chocolate has been used to treat anemia, tuberculosis, fever, gout, PMS and to comfort the liver, strengthen the heart, aid in digestion and stimulate the kidneys.
Today, research suggests the following about dark chocolate:
• Contains flavonoids that can help prevent heart disease
• Contains catechins that can help boost your immune system and also help protect against heart disease and cancer
• Contains oleic acid, the same monounsaturated fat in olive oil
• Contains stearic acid that helps to increase your HDL (good cholesterol) and does not increase your LDL (bad cholesterol)
• Contains an antibacterial agent that inhibits tooth decay
• Helps us feel calm and happy because when we eat it, the brain releases serotonin and endorphins
• Is a good source of magnesium, potassium, copper and calcium
Healthy Trojans appreciate the calcium, vitamin D and protein a steaming cup of hot chocolate made with low fat or non fat milk. Get yours made just the way you like it at Trojan Grounds, Café 84, Popovich, Law and Tutor Hall Cafes, the Lot, LiteraTea, and Einstein Bros Bagels and the Plaza Café at HSC.
At home, you can try this Mexican Hot Chocolate from Sunset magazine.
2/3 cup slivered almonds
2 quarts milk
8 ounces unsweetened chocolate, coarsely chopped
1 cup sugar
1 tablespoon vanilla
2 teaspoons ground cinnamon
8 cinnamon sticks (each 4 to 5 in. long), optional
1. In a 5- to 6-quart pan over medium heat, stir almonds until golden, 5 to 7 minutes.
2. Add milk and chocolate to pan and stir occasionally over medium heat just until chocolate is melted (flecks are okay) and milk is hot (do not boil), 12 to 15 minutes. Add sugar, vanilla, and ground cinnamon; stir just until sugar is dissolved, about 1 minute.
3. Pour about a third of the hot milk mixture into a blender. Holding lid down with a towel, whirl until very smooth and frothy; pour into a pitcher. Repeat twice to purée remaining mixture. To serve, pour hot chocolate into cups (8 to 12 oz.) and garnish with cinnamon sticks.
Available through USC Recreational Sports, massage therapy offers a new service that promotes mental and physical health.
Contact: 213-740-5127
The Violence Intervention Program at LAC+USC Medical Center evaluates and treats victims of family violence and sexual assault. The program serves as a county-wide resource for cases of suspected child abuse and neglect, sexual assault, domestic violence, elder abuse/neglect, and dependent adult abuse/neglect. A primary care clinic for foster care children, called the Community-Based Assessment and Treatment Center, is the program's newest addition and opened in 2004. VIP projects also include the Everychild Foundation Center for the Vulnerable Child, Sexual Assault Center, 24-Hour Domestic Violence Response Team, Adult Protection Team and VIP Community Mental Health Center. The VIP CMHC Mentoring and Tutoring Project is funded in part by a USC Neighborhood Outreach grant.
Ages Served: All ages
Contact: Astrid Heppenstall-Heger, 323-226-2095
Email: vip_lacusc@msn.com
Employees insured by Blue Cross PPO or USC Network may access the USC University Hospital, which is staffed by USC faculty. The specialty areas of practice include: orthopedics, neurology, cardiopulmonary, organ transplantation, and bariatric medicine. Outpatient focus is on orthopedics and hand therapy.
Contact: 800 USC-CARE
Employees insured by Blue Cross PPO or USC Network may access the USC Norris Cancer Hospital, in which USC faculty provide comprehensive care for cancer patients.
Contact: 323 442-2900
Since 1996, the USC Blood Donor Center has been at the USC Health Sciences Campus collecting blood and platelets for the patients at the USC University Hospital and the Kenneth Norris Cancer Hospital.
They also have a Autlogous Blood Program which allows patients to donate for their upcoming surgery and Directed Donor Program which makes it possible for a patient's friends and relatives to donate for them.
Contact: 323-442-5444
USC Blood Donor Center
2250 Alcazar Street, Suite 136
Los Angeles, CA 9003
Hours: Monday, Wednesday, Friday 8:00 am - 4:30 pm
Tuesday, Thursday 10:00 am - 6:30 pm
Locate physicians covered by Blue Cross or USC Network health insurance.
Faculty, staff and students can find an appropriate doctor at USC using this online search engine.
Serving employees with USC Network insurance, faculty physicians from the division of Internal Medicine staff the Faculty/ Staff Health Center. Physicians specializing in Gynecology, Sports Medicine, Urology and Dermatology are also on-site. The facility offers on-site services such as mammography, X-rays, and CT scanning.
Contact: 800 USC-CARE
Doctors of Physical Therapy from the faculty of the number one ranked physical therapy program in the nation provide physical therapy evaluation and treatment to eligible faculty, staff, and students for:
- Orthopedic conditions
- Musculoskeletal disorders
- Neurologic impairments
- Sports injuries
- Oncology related disorders
- Orthotic fabrication
- Vestibular/Balance disorders
- Pain Management
- Cardiopulmonary dysfunction
- Body Weight Supported Treadmill Training
- Constraint Induced Functional Training
- TMJ (temporomandibular joint) Dysfunction
- Prevention and Wellness - Injury prevention, body mechanics training, ergonomic assessments, pre-sport training, pre-pregnancy physical preparation, sport performance training, fall prevention, educational seminars, and fitness programs (including treatment for people with chronic diseases such as arthritis, spinal injuries, Multiple Sclerosis, Parkinson’s Disease)
Clinics on both the Health Sciences and University Park campuses accepting most private insurance including USC Network plan.
Contact:
UPC 213 740-0215
HSC 323 224-7070
The USC Pharmacy, serving faculty, staff, and students, strives to provide patients with the highest quality of service as well as dispensing prescription medications in a timely fashion. Clinical services include:
- Smoking Cessation
- International Travel Medicine
- Emergency Contraception
- Cholesterol Screening
- Diabetes Screening
- Hypertension Screening
- Immunizations
- Osteoporosis Screening
- Mental Health Screening
USC provides services of a Registered Nurse and Health Advocate from WorkCare who acts an independent consultant and health advocate for faculty and staff who become ill or injured on the job.
Contact: 213 740-7407
The Pain Management program analyzes daily activities to discover occupationally debilitating habits; restructures lifestyle to include healthy behaviors; helps people become engaged through participation in meaningful activities; and reduces pain levels through diaphragmatic breathing, stress reduction, and relaxation techniques.
Fees apply. May be covered under USC Network insurance. Students can use USC Student Health Insurance ($15.00 co-pay)
Contact: (323) 442-3340
Email: otfp@usc.edu
In collaboration with the Southern California National Multiple Sclerosis Society, the Occupational Therapy Faculty Practice offers a twelve-week program focused on improving “functioning through physical and occupational therapy services.” The twelve-week program operates concurrently with the University’s fall and spring semesters, and is integrated into the educational curriculum of students in USC’s doctoral-level PT and OT programs.
Interested participants should contact Miranda Mirsek of the Southern California Multiple Sclerosis Society.
Contact: 310 481-1134
The USC Lifestyle Risk Assessment is a one-hour session, led by a faculty or resident occupational therapist, that teaches clients how to enhance their energy, manage stress, sleep better, feel better, and perform better in areas related to work and health. Customized strategies can be developed for substance and alcohol abuse as well as chronic disease prevention and management. Components include: a nutrition plan, stress management plan and mind/body technique consultation.
Fees may apply. May be covered under USC Network insurance.
Contact: 323 442-3340
Email: otfp@usc.edu
The USC Blood Donor Center (for faculty, staff, and students) collects blood and platelets for the patients at the USC University Hospital and the Kenneth Norris Cancer Hospital. The Center offers an Autologous Blood Program, which allows patients to donate during their upcoming surgery and Directed Donor Program which makes it possible for a patient's friends and relatives to donate for them.
Contact: 323 442-5433
This Center for Work and Family Life page links to various self-assessment tools on the internet. Feel free to browse the links and complete any of the tools you like. These should be viewed as screening tools only and are not necessarily indicative of the presence or absence of any specific problem. If you want to discuss the outcome of these assessments, a member of our professional staff is available to speak with you. The Center for Work and Family Life is open Monday through Friday from 8:30 a.m. to 5:00 p.m.
Contact: 213 821-0800
An HRA - or Health Risk Assessment - is a health-related questionnaire. Based upon your answers to questions about your own health status, you'll receive a report that summarizes your current health status.
While many of the recommendations included in the report may outline steps you can take on your own, the information should not take the place of your doctor's advice. Instead, it’s recommended that you take your HRA results to your next doctor visit to ensure you are working together in all areas of your care.
Kaiser’s HealthMedia® healthy lifestyle programs
Online assessment and personal action plan (for members registered online).
Includes:
- Assess your total health with Succeed™
- Manage an ongoing health condition with Care™ for Your Health
- Lose weight with Balance™
- Eat healthy with Nourish™
- Quit smoking with Breathe™
- Reduce stress with Relax™
- Manage pain with Care™ for Pain
Pacificare Health Risk Assessment
Online Health Risk Assessment (for members registered online). Takes 5-10 minutes to complete.
California Care, USC Network, Blue Cross
Athem Blue Cross provides mini assessments through WebMD
At HSC, "It is the goal of the Eric Cohen Health Center to provide complete medical care to its students. Included in this care are services for acute and chronic illnesses, psychological counseling and obstetric gynecological care."
Contact:
323 442-5980 (clinic administration)
323 442-5882 (clinic appointment line)
Services focus on “the diagnosis, treatment and prevention of medical concerns found in the college population. The University Park Health Center at UPC offers comprehensive primary care that includes a component for urgent care of illness and injury, as well as a strong focus on men’s and women’s sexual and reproductive health.”
Contact: 213 740-9355
Designed by the University Park Health Center’s services specifically for men, the Team is primarily for students and provides medical care, treatment, and information.
Contact: 213-740-9355
The following specialty/alternative care services are available: Allergy Clinic, chiropractic services, dermatology, orthopedics, and physical therapy.
Contact: 213 740-9355
The Eating Disorder Treatment Team is a group of caring professionals that assists students who have eating disorders. The team is comprised of two psychologists, two physicians, a psychiatrist and a registered dietitian.
Contact: 213-730-7711
Contact the Center and meet personally with a member of the professional staff to discuss what the best approach to quitting might be for you.
Contact: 213-821-0800
Are you a smoker who wants to quit? USC pharmacists will help guide tobacco users through the quitting process. They offer in-depth, individualized support sessions that include unlimited one-on-one pharmacist consultations that provide education and a personalized quit plan. They will help to determine the quit date that is right for you as well as select the proper medication for remaining smoke-free. Call today to learn more about our smoking cessation program.
Contact:
UPC 213 740-2738
HSC 323 442-5770
For Kaiser members interested in Kaiser’s Stop Smoking Program.
Contact: 888 883-7867
The Pain Management program analyzes daily activities to discover occupationally debilitating habits; restructures lifestyle to include healthy behaviors; helps people become engaged through participation in meaningful activities; and reduces pain levels through diaphragmatic breathing, stress reduction, and relaxation techniques.
Fees apply. May be covered under USC Network insurance. Students can use USC Student Health Insurance ($15.00 co-pay)
Contact: (323) 442-3340
Email: otfp@usc.edu
The Center for Work and Family Life offers free, confidential, one-on-one counseling and consultation for individuals looking to reduce their stress level and develop more adaptive methods of coping with stress in their life. In addition, they regularly offer lunchtime stress management groups which include relaxation, meditation and visualization, breathing and self-hypnosis techniques.
Contact: 213-821-0800
The USC Risk Assessment and Executive Health and the USC Pain Management Team, are specialized programs that use the Lifestyle Redesign® approach in order to help clients to construct health-promoting habits and routines, enabling them to achieve a variety of health and wellness goals such as lowering stress, increasing energy levels, and achieving satisfaction in their work/life balance.
Contact: 323-442-3340
Email: otfp@usc.edu
Exercise is a great stress reducer. See Exercise / Fitness for resources.
The Center is a benefit of your employment at USC and offers solution-focused counseling and resources/ referrals to assist with substance abuse and addictions, including smoking cessation and problems with alcohol.
Contact 213 821-0800
For information about health insurance coverage for substance abuse treatment services, faculty and staff can visit USC Health Benefit Plans for Chemical Dependency Treatment, or call the USC Benefits Office directly.
Contact:
UPC 213 740-6027
HSC 323 442-1010
USC Network Health Plan
Blue Cross PPO—Behavioral Health and Chemical Dependency Provider under Network.
Contact: 800 418-5409
Kaiser Permanente
Addiction Medicine at Kaiser Sunset (can direct you to other addiction medicine locations in SoCal).
Contact:
323 783-8206 (Addiction Medicine)
323 298-3100 (Behavioral Health Care Member Help Line)
Pacificare
Addiction Medicine
Contact: 800 999-9585
California Care
Mental Health/Substance Abuse Information
Contact: 800 418-5409
An addiction recovery support group sponsored by the Office of Religious Life is open to all students and staff.
When: Tuesdays, Ongoing
Time: 6:00 pm
Where: University Religious Center (URC), Room 108
Dept: Office of Religious Life
Email: orl@usc.edu
A DEC consultation is a one-on-one session sanctioned through and/or referred by an RA, a Greek House Advisor, or through Student Judicial Affairs and Community Standards.
Contact: 213 740-4777
Counseling services for substance abuse are available.
Contact: 213-740-7711
Trojan Fresh Market
Thursdays, Sept 17, Oct 29, Nov 19, Jan 21, Feb 18, Mar 25, 11:00 am—2pm in Alumni Park. Here the university community can find:
- Fresh, locally grown produce
- Fresh hummus and Mediterranean foods
- Popcorn
- Sorbet fruit puree smoothies
- Dried fruits and nuts
Nearby Farmers Markets:
The Shrine Farmers Market
Tuesdays 9 a.m.-3 p.m.
Royal Street and Jefferson Boulevard
Adams/Vermont Farmers Market
Wednesdays 2-5 p.m.
St. Agnes Catholic Church
1432 W. Adams Blvd.
Expo Center/CSU Produce Stand
Thursdays 3-5 p.m.
3980 Menlo Ave., at Martin Luther King Boulevard, in front of the pool
L.A. Urban Oasis Farmers Market
Saturdays 7 a.m.-2 p.m.
5010 11th Ave.
FAME Church Farmers Market
Saturdays 10 a.m. to 4 p.m.
Southwest corner of Western Avenue and Adams Boulevard
Exposition Park Farmers Market
Saturdays 11 a.m.-4 p.m.
South lawn of Natural History Museum
The USC Hospitality website provides information on dining. Residential meal plans, retail dining and a map to all dining location at UPC may be found here.
Be among the first to try the healthiest choices at The Lot
Submarina
Superb ingredients make the sandwiches at Submarina great. The top meats are the sliced turkey, ham, roast beef and the oven roasted chicken. All four of these healthy choices provide a variety of flavors and nutrients, plus they are rich in lean protein.
To enjoy the benefits of all these meats, I recommend choosing different ones or combinations each time you go to Submarina. Remember to load up on the fresh veggies: sprouts, tomatoes, peppers - all of which are fat free, low in calorie and full of
flavor, crunch, vitamins & minerals.
The avocado slices, rich in monounsaturated fat (the kind that actually helps your heart) make a nice addition to any sub. The ATC: avocado, turkey & cheese is a good example of using avocado in an absolutely healthy sandwich. Another great choice is The
Garden: turkey & havarti cheese. Choose mustard for a fat-free condiment or enjoy or small amount of cheese or mayo. The fresh baked wheat is our healthiest bread.
Zao Noodle Bar
This dining location provides a wide variety of healthy choices such as the Veggie Summer Rolls and Chicken Summer Rolls. Vietnamese Rice Noodles Salad with Grilled Pork and the Ginger-Garlic-Chili Chicken & Prawns are excellent examples of lean
high protein foods with mouth watering flavors - you will never miss the extra calories.
Red Mango
You really can't find a better dessert that this non-fat frozen yogurt; it even gives you a little bit of calcium and and protein. The only way to make it better is to top it with fresh fruit or almonds. It's light and refreshing - a great healthy choice.
Baja Fresh
For a hearty eater who cares about nutrition, the Burrito Mexicano with either chicken or steak is the choice. It's a big, high protein burrito loaded with lean charbroiled meats, beans (think: protein, fiber, negligible fat, high quality carb), rice, cilantro, onions and salsa.
A satisfying meal for a more moderate eater is Bare Burrito with either chicken, steak or carnitas, lean charbroiled meats, beans, and salsa. Choose the Chicken Taco for a snack or pair it with sides of rice and beans. Again - lean, lean, lean, but this time small.
Two "good for you" additions that make your Baja favorites even tastier: salsa from fresh tomatoes and guacamole made from heart-healthy avocados.
Wolfgang Puck
Healthy choices at Wolfgang? You bet! Rotisserie chicken is the ideal comfort-protein-health food, just make sure to peel back the skin.
Rotisserie Chicken is also also great for home. Most of us don't roast chickens for ourselves - too much time and clean-up! But, even the busiest person can use this chicken as the main ingredient for many meals. Here are some great combos:
- Combine chopped chicken with rice or pasta, veggies and your favorite dressing
- Combine chopped chicken with fruit & veggies like chopped apple, raisins, celery and low fat mayo
- Make an easy soup with chicken broth, frozen veggies and some rice or noodles
- Great salads (just remember to go light on the dressing)
Starbucks
There are some good choices to be made at Starbucks. The beverages that have nonfat milk as a base are great sources of calcium and protein. Tea, especially green tea, is rich in antioxidants which help reduce your risk of heart disease and cancer. Unsweetened iced coffee and tea are calorie & fat free.
If you don't find yourself near The Lot, you can also find coffee, tea and milk beverages at Trojan Grounds and LiteraTea.
Carl's Jr
A campus favorite is Carl's Jr and it can be your favorite if you make healthy choices. Charbroiled BBQ Chicken is a truly high flavor, high protein, low fat choice. Seriously, a sandwich with this much protein, this little fat, and such good flavor is a real find in the fast food world. See more about The Lot at http://hospitality.usc.edu/.
January is a natural time to crave comfort. It’s cold outside, life is back to normal after the holidays and it just feels right to snuggle in to recharge. What sort of food matches the mood? For many people, it’s the aromas, flavors and textures of sweet memories, love and security. Let’s explore how our favorite comfort foods can nurture the spirit, nourishes the body and please the senses.
Oatmeal
Be it steel-cut, old fashioned, quick or instant, does it get more soothing than a steaming bowl of oatmeal on a chilly morning? This year, move beyond plain, winter white oatmeal. Introduce some vibrant colors and interesting textures and you’ve opened your bowl to a wonderland of pleasure and nutrition.
Simmer dried fruit like cranberries, chopped apricot, and raisins along with the oatmeal to soften the fruit and blend the flavors.
When the oatmeal is ready to eat, mix in fresh or frozen berries, chopped apple, pear or banana.
Add crunch with chopped nuts and sweetness with a sprinkle of granola.
Top with low fat or non fat dairy or soy milk.
At USC you can start your day with fresh oatmeal at Parkside, EVK, Café 84, the Popovich & Law School Cafes, Trojan Grounds, Plaza Cafe and Einstein Bros Bagels (HSC). Mix and go with some ultra-convenient instant oatmeal from Trojan Grounds and The Lot.
Soup
Like no other category of food, soup is personal and influenced by as many factors that make us individuals. Just look at simple chicken soup - everyone has an idea of what it should be like.
• Does your perfect chicken soup have wide noodles, skinny noodles, rice, wontons, potatoes, spaetzle, matzo balls, dumplings, or crackers?
• Is the broth clear, creamy or rich with schmaltz?
• You taste lemon, basil, miso, ginger or parsley?
• Do you see lentils, carrots, celery, leeks or spinach?
• Does it come from a stock pot, a wok, a can, a box, a restaurant or Mom?
The questions go on and on but one thing is for sure: you can learn a lot about a person from their soup.
You can enjoy a wide variety of has warming, revitalizing soups at all of the USC Hospitality restaurants throughout campus. At home, you might like to try one of these.
Lentil Soup with Six Vegetables
Adapted from Food & Wine
2 tbsp olive oil
2 onions, cut into 1-inch pieces
2 carrots, cut into 1-inch pieces
2 ribs celery, cut into 1-inch pieces
6 cloves garlic, peeled
1 pound lentils
2-1/2 quarts water
1 tsp dried rosemary, crumbled
2-1/4 tsp salt
¼ tsp dried red pepper flakes
¼ tsp black pepper
1 fresh red bell pepper or 1 bottled roasted red pepper
1 bunch spinach, chopped coarsely
- In a large pot, heat oil over moderately high heat. Add onions, carrots, celery and garlic.
- Cook, stirring occasionally, until lightly browned, about 5 minutes.
- Add lentils, water, rosemary, salt, red pepper flakes, and black pepper. Bring to a boil, reduce heat, and simmer until the lentils are tender, about 40 minutes.
- Meanwhile, if using fresh red pepper, roast it over an open flame or broil, turning with tongs, until charred all over. When pepper is cool enough to handle, pull off the skin, remove the stem, seeds and ribs. Cut the pepper into 1-inch pieces. If using bottled roasted pepper, cut into 1-inch pieces and add to soup.
- Stir the spinach into the soup and simmer until wilted, 3-4 minutes.
This is a very versatile soup. You can use any kind of lentils and fresh greens that you like. I once added shitake mushrooms and it was good beyond words.
Fast & Happy Minestrone
You can make everybody happy - fast!
1 cup chopped onions
2 garlic cloves, minced
2-3 tablespoons olive or canola oil
6-8 cups vegetable broth (canned or made from bouillon, low sodium is better)
Total of 6 cups of chopped veggies (fresh or frozen)
Carrot Peas
Celery Corn
Butternut squash Green beans
Potato Cabbage
Sweet potato Yellow squash or zucchini
Can of chopped tomatoes (about 16 oz)
1 tsp dried oregano
1 tablespoon dried basil
1/a tsp pepper
½ cup orzo (or other tiny pasta)
Bunch of fresh, chopped spinach (optional)
Can of cannelloni or other white beans, rinsed
Parmesan cheese (optional)
- Heat oil in soup pot; add onion & garlic, sauté till tender.
- Add vegetable broth and veggies, bring to a boil. Lower heat to simmer about 20 minutes.
- Continue to simmer until pasta is soft.
- Sprinkle with parmesan cheese
Mushroom Barley Soup
1 tbsp butter or oil
1/2 cup chopped onion
1 chopped leek
1 cup cubed carrots
1/3 cup barley
1 tsp salt
4 whole peppercorns
2 quarts water
2 cups cubed potatoes
1 bay leaf
1/4 tsp thyme
8-16 ounces fresh mushrooms, thinly sliced
1. In a large pot, heat butter or oil over moderately high heat. Add onions and leek.
- Cook, stirring occasionally, until lightly browned, about 5 minutes.
- Add carrots, barley, salt, peppercorns and water. Bring to a boil, reduce heat, cover and simmer for one hour.
- Add potatoes, bay leaf, thyme and mushrooms. Simmer uncovered, 45 more minutes.
- Garnish each bowl with fresh dill or swirl with a little low fat sour cream
Hot Chocolate
Unpretentious, soothing and even good for you, hot chocolate has a history as rich as its flavor.
• The Aztec and Mayan people of around 600 AD had a stroke of absolute brilliance when they first made a drink they called xocolat from the roasted beans of their cacao trees chili peppers and water.
• In 1528, Hernando Cortez brought some beans back to Spain, and his countrymen made the hot drink their own by trading the chili pepper and water for sugar, nutmeg, cinnamon and water.
• By the mid 1600’s hot chocolate drinks were all the rage and Europe was never the same the again.
Through the ages, chocolate has been used to treat anemia, tuberculosis, fever, gout, PMS and to comfort the liver, strengthen the heart, aid in digestion and stimulate the kidneys.
Today, research suggests the following about dark chocolate:
• Contains flavonoids that can help prevent heart disease
• Contains catechins that can help boost your immune system and also help protect against heart disease and cancer
• Contains oleic acid, the same monounsaturated fat in olive oil
• Contains stearic acid that helps to increase your HDL (good cholesterol) and does not increase your LDL (bad cholesterol)
• Contains an antibacterial agent that inhibits tooth decay
• Helps us feel calm and happy because when we eat it, the brain releases serotonin and endorphins
• Is a good source of magnesium, potassium, copper and calcium
Healthy Trojans appreciate the calcium, vitamin D and protein a steaming cup of hot chocolate made with low fat or non fat milk. Get yours made just the way you like it at Trojan Grounds, Café 84, Popovich, Law and Tutor Hall Cafes, the Lot, LiteraTea, and Einstein Bros Bagels and the Plaza Café at HSC.
At home, you can try this Mexican Hot Chocolate from Sunset magazine.
2/3 cup slivered almonds
2 quarts milk
8 ounces unsweetened chocolate, coarsely chopped
1 cup sugar
1 tablespoon vanilla
2 teaspoons ground cinnamon
8 cinnamon sticks (each 4 to 5 in. long), optional
1. In a 5- to 6-quart pan over medium heat, stir almonds until golden, 5 to 7 minutes.
2. Add milk and chocolate to pan and stir occasionally over medium heat just until chocolate is melted (flecks are okay) and milk is hot (do not boil), 12 to 15 minutes. Add sugar, vanilla, and ground cinnamon; stir just until sugar is dissolved, about 1 minute.
3. Pour about a third of the hot milk mixture into a blender. Holding lid down with a towel, whirl until very smooth and frothy; pour into a pitcher. Repeat twice to purée remaining mixture. To serve, pour hot chocolate into cups (8 to 12 oz.) and garnish with cinnamon sticks.
Why salad?
Say the word and you feel good; eat one and you feel great.
Salads are perfect for summer and with so many kinds, they are practically a food group in themselves. Main course, side dish, even dessert - there is salad for everyone and every season.
Tossing your best bowl
All salads are not created equal. Here is a guide to building a healthy salad and what to think about with a salad that’s made for you.
- Choose your leafy green base with deep color and flavor in mind: spinach, romaine, butterhead, arugula & chicory are good sources of vitamins A & C and of folate.
- Indulge in these top tier vegetables; they give you most vitamins, minerals and fiber per bite plus no more than 25 calories per ½ cup: broccoli, tomatoes, carrots, sweet & hot peppers, asparagus, cauliflower.
- Enjoy these vegetables; not quite top of the list but great for added crunch, texture, flavor and still no more than 25 calories per ½ cup: celery, cucumbers, mushrooms, artichoke, green beans, beets, yellow squash & zucchini.
- Add satisfaction with these proteins: Hard cooked egg whites, tuna, tofu, skinless chicken or turkey, cottage cheese, black, kidney or garbanzo beans.
- These foods are high in fat so add just a sprinkle for a hint of flavor: hard cooked egg yolks, cheese, bacon bits, sunflower seeds, croutons, chicken or tuna salad made with mayo.
Finish with dressing
- Olive oil & vinegar is the classic in taste and nutrition. Be sure to sprinkle the olive oil sparingly: a 3:1 ration of vinegar to oil is about right.
- If a prepared dressing is your choice, use this great tip. Have your dressing in a small cup, dip the end of your fork in the dressing and then spear your veggies - you’ll get just the right amount for each bite.
- If you prefer to mix your dressing in, be sure to use no more than 1 tablespoon (about the size of your thumb).
Where to get a great salad at USC
Summer salad bars
- Café 84
- Parkside
- EVK salad bar (closed for summer break)
Tutor Hall Café
Tossed before your eyes daily; ask for dressing on the side
- Café Salad
- Inslata Salad
- Roasted Chicken & Artichoke Salad
Law School & Popovich Cafés
Rotating specialty salads tossed before your eyes daily; ask for dressing on the side
- Piri-piri Chicken Salad
- Chicken Fajita
- Herbed Tofu tuna Nicoise
Trojan Grounds
LiteraTea
Fresh kosher salads everyday in the refrigerator:
- Tuna Nicoise
- Marinara Tofu
- Curry Bean Salad
- Vegan Spicy Noodles
Plaza Marketplace at HSC
Fresh everyday in the refrigerator
- Chinese Chicken Salad
- Mixed greens
- Fruit cups & bowls
Fresh kosher salads everyday in the refrigerator:
- Tuna Nicoise
- Marinara Tofu
- Curry Bean Salad
- Vegan Spicy Noodles
Rotating specialty salads tossed before your eyes daily; ask for dressing on the side
- Salmon
- B-B-Q Chicken
- Greek
Einstein Bros Bagels at HSC
Fresh everyday in the refrigerator
- Chicken Chipotle
- Thai Chicken
- Fruit salad
Salads to make at home
Mango Rice Salad with Chicken & Lemon Dressing
Salad ingredients:
- 1 cup uncooked brown, wild or mixed rice
- 1 cup mango, peeled & diced
- 1 cup cooked chicken, bite-sized pieces
or
- 1 cup baked tofu, bite-sized pieces
- 1/2 cup green onions, chopped
Lemon dressing ingredients:
- 1/4 cup olive oil
- 2 tablespoons fresh lemon juice
- 1 tablespoon tamari or soy sauce
- 1 teaspoon grated fresh ginger
- 1/2 teaspoon grated lemon juice
- 1 small clove garlic, crushed
- Bring rice, 1-1/2 cups of water and a pinch of salt to a boil.
- Cover, reduce heat and simmer till tender.
- Fluff rice in a large bowl to cool.
- For the dressing, whisk together the oil, lemon juice, tamari or soy sauce, ginger, lemon zest and garlic in a small bowl.
- Just before serving pour the dressing over the cooked rice, mango and chicken.
- Toss to blend and serve.
This salad is based on a recipe from Lotus Foods and its true beauty is its versatility. Many combinations of grains (rice or small pasta), firm fresh fruit (apple, pear, peach, and nectarine), protein (turkey, pork roast) and dressing (bottled or homemade) work quite well. The variations are endless so choose your favorites and use your imagination.
Two Bean Salsa
Combine in a large bowl:
- 3 cups corn (fresh or frozen, lightly blanched or steamed)
- 2 cups chopped, seeded tomatoes
- 2/3 cup sliced green onion
- 4 tsp minced cilantro
- 15 oz can garbanzo beans, drained & rinsed
- 15 oz can black beans, drained & rinsed
- 1 cup minced bell pepper
Shake dressing ingredients in a little jar:
- 1/4 cup olive oil
- 1/4 cup + 2 Tbsp lime juice
- 1-1/2 tsp cumin
- 1/2 tsp salt
Toss dressing & veggies, refrigerate 4-6 hours. Feel free to play around with the ingredients, just about everything except marshmallows work.
Refrigerator Nicoise
You can make this classic salad an endless variety of ways with the ingredients you like and have on hand. It always comes out pretty and delicious.
- Protein: choose one or more and plan for about 3 oz total protein per person
- Sliced chicken
- Firm broiled fish
- Tuna
- Hard boiled eggs
Dressing
Use your favorite vinaigrette or try this easy one
- 1 part red wine vinegar: 2 parts olive oil
- Small amount Dijon mustard
- Sprinkle sugar
- Pinch S&P
- Very finely chopped garlic and basil or parsley
Vegetables
Mix & match
- Bed of mixed lettuce or spinach leaves
- Olives or capers
- Thinly sliced onion or scallions
- Asparagus or green beans
- Cherry tomatoes or tomato wedges
- Roasted bell pepper
- Artichoke hearts
- Roasted yellow squash slices
Grain
Plan about ½ cup per person of tiny potatoes or pasta.
Strawberry Salad
Perfect for right now - while strawberries are in season.
- 3 tbsp vinegar
- 1/8 tsp pepper
- 2 tbsp water
- 3 cups strawberries, quartered
- 1 tbsp honey
- About 6 cups salad greens
- 2 tsp olive oil
- 4 tsp toasted pine nuts, walnuts or pecans
- 1/8 tsp salt
Combine vinegar, water, honey, olive oil, salt & pepper.
Combine strawberries & greens.
Toss with vinegar mixture, sprinkle with nuts.
Patrice Barber, RD USC Hospitality Nutritionist
Article by Patrice Barber, USC Hospitality Nutritionist
Ask Trojan vegetarians their reasons for going meat-free and you’ll hear many different, but equally passionate answers:
- For my health - as a vegetarian I eat more fruit, vegetables, grains & beans and that improves my odds of avoiding heart disease, cancer and diabetes
- My religion teaches that abstaining from meat is necessary for proper spiritual life
- For the environment - we need to prevent the pollution of animal agriculture and preserve irreplaceable ecosystems
- I’m an animal lover - I don’t like factory farm conditions and I won’t live in a way that supports them
- If we all ate vegetarian, there would be plenty of food for everyone in the world
Ask those same Trojans the details of their vegetarian diets and the responses will vary just as much:
- I eat eggs and dairy foods, but no meats
- I eat dairy foods, but no other animal foods
- I eat fish, but avoid other animal foods
- I eat no foods of animal origin whatsoever
- I like to go meat-free expect special occasions like holidays and family gatherings
USC Hospitality aims to please all of these Trojans with fresh, delicious choices. Here are some chef specialties, grab & go favorites and snacks sure to delight our vegetarian guests.
Café 84
Wok Crazy
Fill your bowl with a wide variety of fresh vegetables, have our chef add tofu and Cilantro Chili or Sesame Miso sauce, enjoy with rice or noodles
Wahoo’s Fish Tacos
Choose spicy Cajun Mushrooms or Vegetables for your Wahoo Salad, Enchiladas, Burritos and Bowls. Enjoy the both the black and spicy Cajun white beans and top it all with fresh guacamole and salsa
Casa Italiana
Two veggie sauces, Pomodoro and Alfredo blend perfectly with our multigrain pasta, top with California vegetable medley
The Grill
Garden Burgers, rice, beans and cheese pizza
TheLot
Submarina
Our Veggie Sub is a garden of fresh vegetables and delicious toppings
Zao Noodle Bar
- Monk’s Vegetarian Delight
- Veggie Summer Rolls
- Chinese Chicken Salad - we are happy to make this with tofu in place of the chicken
Baja Fresh
- Veggie Burrito
- Ensalada Salad
Wolfgang Puck
- Vegetable pizza and side dish of fresh veggies
Tutor Hall Café
- Roasted Vegetable Sandwich
- Café Salad
- Inslata Spinaci
Popovich and Law School Cafes
- Caesar Salad
- Caprese Salad
Would you like a bowl of hot vegetable soup, or a freshly packaged vegetarian sandwich or salad? How about veggie sushi or edemame? What about energy bars, dried fruit, fresh granola, nuts, trail mixes, yogurt, soy milk or an Odwalla smoothie?Look for these treats throughout campus at Trojan Grounds, Café 84, the Marketplace at The Lot, LiteraTea, Popovich, Law Schoo and Tutor Hall Cafes.
Plus, Trojan Grounds, Tutor Hall Café, LiteraTea and Starbucks at Café 84 and The Lot all serve steamed soy milk lattes and hot chocolate. Please see the USC Hospitality website for more information, including hours of operation:
http://hospitality.usc.edu/
If you have a question about vegetarian diets: how to start, how to make sure you’re getting what you need or to make a suggestion of a new vegetarian food we could serve, please write to “Ask the Dietitian” at http://hospitality.usc.edu/
What ever your vegetarian taste or needs, USC Hospitality has something for you.
Vegetarian dishes to try at home
Tex-Mex Stuffed Peppers
2 large bell peppers, cut the long way, remove seed and membranes
Combine:
- 1 cup cooked rice
- 1 cup black beans, drained & rinsed
- ½ cup corn
- ½ chopped onion
- 1 oz chopped green chilies
- ¼ tsp liquid smoke
- ¼ tsp cumin
- 1/8 tsp salt
- 2 tbsp chopped cilantro
Spoon into peppers in a foil-lined baking pan
Cover with foil, bake at 350° for 20 minutes
Remove cover, sprinkle with ¼ cup Monterey Jack cheese,bake 5 more minutes or until cheese has melted
Vegan Split Pea Soup
A classic, especially good on a chilly fall day
1 pound uncooked split peas
9 cups water
2 bay leaves
1 ½ tsp salt
2 cups chopped carrots
1 ½ cups chopped celery
1 ½ cups chopped onion
1 tsp thyme leaves
¼ tsp pepper
½ tsp sage
1 tsp garlic powder
3 Tbsp vinegar or lemon juice
Combine dried split peas, water, bay leaves, salt, veggies, thyme, pepper, sage and garlic powder in a large kettle.
Bring to a boil and then reduce heat and simmer for 2 hours.
Stir occasionally and check to make sure there is enough water and that the split peas do not stick. Add more water if it becomes too dry.
Soup is done when split peas are almost smooth and veggies are soft.
Salt & pepper to taste, add vinegar or lemon juice just before serving.
Lentil and Walnut Salad
Enjoy warm or chilled, even better the next day
2-1/2 cups rinsed lentils
3 carrots, peeled and cut into approximately ½ inch wide slices
1 medium onion, peeled and chopped
3 cloves
1-1/2 quarts vegetable broth
1 bay leaf
2 tsp dried thyme
1/3 cup wine vinegar
3 garlic cloves, peeled and minced
1/2 cup olive oil
1 cup walnut halves
1 cup thinly sliced scallions, with green tops
Chopped parsley
Salt and pepper to taste
In a large pot, bring lentils, carrots, onion, cloves, vegetable broth, bay leaf and thyme to a boil; simmer about 25 minutes until lentils are just tender
Combine vinegar, garlic and olive oil with a wire whisk; pour over warm lentils (remove bay leaf)
Sprinkle with scallions, parsley, salt and pepper
Black Bean Dip
Great with baked tortilla chips or as a sandwich spread
1 can black beans, drained & rinsed
2 tbsp liquid from can of beans
Squeeze of fresh lemon or lime juice (or more)
½ tsp onion powder
½ tsp garlic powder
½ tsp cumin
½ tsp chili powder
Pinch of pepper
Pinch of salt
Handful of chopped cilantro leaves
Drain beans, reserving 2 tablespoons of liquid, then rinse in a strainer. Add beans, reserved liquid, lemon juice and all remaining ingredients to a food processor, mini food processor or blender. Process until smooth then taste and adjust seasonings as desired.
You can also use a potato masher because the beans are so soft.
Tofu Dill Dip
Light, healthy dip, great for parties or as a topping for baked potatoes
1/2 lb tofu, soft, silken
Fresh dill, bunch, chopped
Fresh parsley, handful, chopped
2 tbsp olive oil
Lemon juice, start with 2 tbsp, add more to taste
1/8 tsp pepper
Salt or seasoned salt, to taste
Minced onion, start with 2 tbsp, add more to taste
Minced garlic, start with 2 cloves, add more to taste
Beau Monde seasoning (this is a dry spice, celery salt will work but is not as well)
Beat the tofu till smooth, stir in the other ingredients, chill.
Serve with pita bread or chips.
Fluffy Tofu Cups
Definitely a rich dessert, but a great way to fool friends who don’t think they like tofu
12 oz bag of semi-sweet chocolate chips
½ cup peanut butter
1 tsp vanilla
2-12 packages silken or extra firm tofu
1 large banana (optional)
½ cup peanuts (optional)
Melt chocolate chips in microwave with 2 tablespoons water. Stir in peanut butter.
Thoroughly blend tofu in a blender, food processor or with a hand mixer.
Add chocolate, peanut butter and vanilla to tofu. Blend until smooth and fluffy.
Divide into 10 small cups. Garnish each with banana slices and peanuts.
The Resource Room provides books and pamphlets on nutrition and health information and promotes the health of the student as well as the overall health of the campus
Contact: 213-730-4777
Healthy Eating Consultation is a small group of up to four people who meet in a safe, confidential and supportive class led by a Nutritionist.
Contact: 213 30-4777
The Eating Disorder Treatment Team is a group of caring professionals that assists students who have eating disorders. The team is comprised of two psychologists, two physicians, a psychiatrist and a registered dietitian.
Contact: 213-730-7711
The Center for Work and Family Life provides individual counseling for faculty and staff on issues that may be directly or indirectly related to weight management.
Contact: 213 821-0800
The Center for Work and Family Life has brought Weight Watchers here to USC, so it’s easy for you to attend weekly meetings during your lunch hour.
With coaching and the insights and support of others, you can reach your weight-loss goals. Enjoy the support of other USC employees while you learn how to make wise food choices and still enjoy what you eat.
When: Thursdays, Ongoing
Time: 12:00 pm - 1:00 pm
Where: School of Law, Room 2
Dept: Center for Work and Family Life
Contact: Andrea Cruickshank 213 821-2837
Take advantage of the USC Lifestyle Redesign® Weight Management Program!
New groups are starting in January, and as always, individual sessions are available by appointment starting anytime.
Themes of private and group sessions include:
- Healthy eating and the latest information on sugar, fat, fiber, protein, etc.
- Work-life balance and creating healthy habits in daily routines
- Increased energy and improved overall health
- Psychosocial and emotional issues related to food and eating habits
- Stress management and much more
Highly qualified licensed Occupational Therapists from USC’s OT Faculty Practice work with you to create an individualized program for your weight management goals.
Also, an off-campus site can be arranged if eight or more individuals would like to form a group at another location.
Cost:
USC Network and other PPO plans are currently accepted, deductibles and co-pays will apply. With USC Network, the program can be FREE. For private pay, cash discount is offered and flexible payment plans are provided.
For information on times and locations and/or to register go to their website or call 323-442-3340 today!
