According to the 2009 American College Health Association National College Health Assessment (ACHA-NCHA) Report for USC, 66.8 percent of surveyed undergraduates said they had consumed alcohol at least once during the past 30 days. This number was fairly consistent among graduate students — 64.1 percent said the same thing. While about 20 percent of each group said they had never drank, and 13.1 percent of undergrads and 14.7 percent of graduate students said they hadn't drank in the last 30 days, nearly two-thirds of USC students had — meaning drinking is a fairly regular occurrence for most students.
   

But what about what students do when they drink? Here's where things can become a problem. Out of the same pool of students, 18 percent of graduate students said they did something they later regretted while they were drinking during the past year. This number skyrocketed for undergrads: 41.6 percent. Likewise, 34.6 percent of undergraduates and 19 percent of graduates said they forgot where they were or what they did while they were drinking, 21.2 percent of undergrads and 7.5 percent of grads said they physically injured themselves, and 13 percent of undergraduates and 8 percent of graduate students said they had unprotected sex after they had been drinking.
   

Although these numbers do indicate that many students are avoiding problematic situations while they drink, these percentages are cause for some alarm because of the dangerous situations these students might be in as a result of the amount of alcohol they consumed. But since the first percentages show that most students drink, there is little room to believe that drinking could ever be successfully eradicated from university life. Instead of unrealistically asking students to give up drinking, here are some easy things every student can do to reduce their risk..
   

First, practice the buddy system. Never go to a party without knowing someone there, and always have someone with you that can look out for you. While this is especially important for girls — take someone to the bathroom with you, never let someone wander off by themselves — it's good advice for guys, too. Having an extra set of eyes with you while you're at a party is never a bad thing. Make sure to be that friend, too. Keep an eye out for those you are with, and make sure you leave a party with the same people you came with. It also doesn't hurt to make sure your friends get home safely, even if they walked home with someone or found another safe way home.
   

Speaking of safe ways home, take out your phone and program Campus Cruiser's number into it now (213) 740-4911. While you're at it, go ahead and enter the USC Department of Public Safety numbers — both the non-emergency number (213) 740-6000 and the emergency number (213) 740-4321. Campus Cruiser runs on and around the USC campus every day from 4:45 p.m. to 2:45 a.m. After placing a call, your ride will be at your location within the next 15 minutes — a huge improvement from the long wait times that often plagued students a year ago. Campus Cruiser is a great way to get home from a night out, especially if you were planning on walking or riding your bike by yourself. Even if you're making your way home after Cruiser is closed for the night, call the DPS non-emergency number — officers are usually more than happy to accompany you on your walk home.
   

One of the most important ways to stay safe while drinking is one you always hear about: always watch your drink. Whether it's mixed drinks or jungle juice, many college parties offer drinks that have a lot of ingredients in them. When the bartender is making your drink, keep your eyes open — make sure he's not putting in too much alcohol for you to handle or trying to slip something in your cup. Furthermore, if you ever leave the room, always take your drink with you — if you set your drink down and lose sight of it, throw it away for a new one. We have all heard about the dangers of Rohypnol, commonly known as "roofies," and it's important to take all precautions to prevent being given the date rape drug. If your drink tastes particularly bitter or turns bluish in color, err on the side of caution and throw it out — these are signs of a roofied drink.
   

Finally, the biggest thing for students to keep in mind is to know when to ask for help. You might be afraid of getting in trouble — with the law, the university or your family — or getting your friend in trouble, but if you think someone needs medical attention because of the amount of alcohol they have consumed, make the call. Common signs that this might be the case include difficulty breathing, feeling excessively cold or warm, shortness of breath, erratic behavior, excessive vomiting or dry heaving, or unconsciousness. If you have any doubt, call the proper authorities — the DPS emergency number 1-213-740-1234 or 911, ultimately your safety is the most important thing.
   

USC has many resources available to ensure student safety. Campus Cruiser, the new security guards posted in nearby neighborhoods, regular late-hour patrols of DPS and the online Alcohol Edu course, which is required of all incoming freshmen, are good examples of this. But is there more to be done? Should the university extend the hours of Campus Cruiser to 3:30 or 4 a.m. Often time college parties go into the wee hours of the morning, and if Campus Cruiser was more available, the less often would students be tempted to try and walk home.
   

Developmentally, human being, including college students, in western cultures explore and determine their relationship to alcohol between the ages of 18 and 25.  Even though the human brain is growing and changing at a rate similar to the first years of life for about eighty percent of the USC student body, alcohol is a part of college life. What's important, however, is to remember the majority of these students, other than being underage, drink responsible amounts for the time and their body size. Even so, within the past twelve months, forty-two percent of undergraduates have done something they later came to regret. So, we must not only make smart decisions for ourselves, but also create an environment that reinforces safety and reduces risk for everyone.

 Body SCulpt is a style designed to target certain areas of the body with the emphasis of accomplishing a complete body workout. Here is an over view of the format which the Body SCulpt instructor recommends:

Warm up: Should be about 3-4 minutes, no weights but simulation of exercises that we do in lifting portion of class.

Squats: Be sure to sit back into your heels, hands wide on the bar. Make sure the bar is resting on the meaty portion of your back. As you sit back in your heels, roll your elbows forward, chest stays up as you go down.

Visual=”public toilet”

Dead lift/dead row: Tip forward from the waist, shaving your legs with the bar. Make sure the bar goes no further down than right below your knees. Come straight back up, squeezing through your gluts, keeping your abdominal muscles engaged. For dead row, start the same as dead lift; pull the bar straight into your navel, keeping the elbows close by your sides. Release bar back down and straighten up by squeezing through the gluts as you come to an upright position.

Chest press: Placing hands wide on the bar use your knee to support the bar as you lower    yourself to the bench. Track bar right across your nipple line and lower to approximately a fist distance from your chest. Push bar straight back up, keeping your wrists straight as you do so.

Triceps’ press: Bring hands into a narrow position. Pull bar down right above your navel,  keeping your elbows close to your ribs, then push bar straight back up. For skull crusher, bend elbows as you lower the bar directly above your forehead. Push bar straight back up above your skull. For variation, you can combine both moves alternating each lift.

Lunge: Place bar on the meaty portion of your back. Make sure feet are shoulder distance apart. Take one foot and bring it directly forward. Knees should form a 90 degree angle as you lower to the floor. For variation, you can place the bar vertically along side of you, especially if you have neck or knee issues.

Bicep curl: Hands hip distance apart. Make sure the bar goes through the full range of   motion, all the way up and all the way down, controlling the motion in both directions.

Upright row/ front deltoid raise: Upright row pulls bar up to just below your chin. Make sure your elbows do not come up past your shoulders. Front deltoid raise comes straight out in front; again bar does not come up past your shoulders.

Get involved.

And while every Trojan wants to make his or her mark at USC — whether it be through volunteering with Troy Camp, pledging a fraternity or running for a position in building government — every Trojan also knows the pressure and stress that accompanies being involved in a multitude of activities while also trying to balance a heavy course load.

 But does everyone know how harmful that stress can actually be?

According to USC's National College Health Assessment Report for 2009, 28 percent of undergraduate students said the leading factor that affected their academic performances was stress. 15.8 percent of graduate students said the same thing. And while research shows a little bit of stress actually acts as a motivator and can be beneficial to the learning process, high levels of stress often result in chronic physical symptoms: headaches, nausea, muscle pain, a change in weight, and frequent cold or flus can affect stressed-out individuals more often than they would like.

On top of physical problems, a long list of mental and emotional cues are linked to high levels of stress as well. Those under stress might find themselves feeling more impatient or short-tempered than usual, and find it more difficult to concentrate on a task at hand. It might grow harder for them to remember things, they might become more worried about day-to-day concerns or experience a decrease in libido. Some stress even develops into an anxiety disorder or depression.

But what is more important to students is how to cope with the higher levels of stress that accompany college. Many times, students will turn to other behaviors that can accompany college — over consumption of alcohol — in an effort to deal with the stress they face on a day-to-day basis. While social interaction can help relieve some stress and a party might temporarily take your mind off your worries, there are other methods you can use to reduce the impact stress has on your life — and not feel hungover the next day.

First, research shows exercise is one of the best ways to combat stress. Thirty minutes of vigorous exercise each day — think playing basketball behind New/North or hitting an elliptical at the Lyon Center — not only helps students stay in a good physical shape, but in a good mental state as well. Exercise releases endorphins, which help block stress and depression naturally.

For those who have trouble sleeping at night, rhythmic breathing or meditation are also good ways to combat stress. Meditation is usually done in a sitting position, where one will rest with his or her eyes closed and focus on the silent repetition of a single word or phrase. Rhythmic breathing can be done anywhere — sitting, standing in line at the grocery store or in bed — and involves taking long, slow breaths for five to 10 minutes. Each of these methods are designed to help the body relax by slowing the heart and breathing rates, and when one is physically calm, a sense of mental calm often is present as well.

At USC, students can also enroll in five different sections of PHED-160, "Stress Management for Healthy Living." Brought to the university in 2007, the two-unit course teaches students how to understand and cope with stress through exercise and other outlets. With sections meeting every day of the week, the biggest problem for interested students is the fact that many other students are interested as well. Although the university has added sections of the class as its popularity increased, according to USC's web registration website, three of the sections are already full.

Finally, one of the biggest ways to avoid the long-term effects of stress is to prevent long-term stress. An easy way to do this is by talking to someone — family, friends, roommates — about problems or concerns you might have. Expressing emotions and talking about feelings, instead of internalizing them, can help alleviate stress in many ways. The other person might be able to offer advice on the matter and help find a solution to the problem at hand. And whether they offer advice or not, getting something off your chest — instead of dealing with them single-handedly — will help a lot.

While these methods will be useful for coping with stress throughout the semester, perhaps there is a bigger issue lost in the day-to-day routines of long to-do lists and busy schedules. Everyone wants to get involved and make a mark on campus, but do the ends justify the means? If the average student spends their day stressed, tired and anxious because of all of the activities he or she is involved in, should the university intervene on behalf of the students? The course offered through the Physical Education department — along with classes in yoga — is a good step in the right direction, and as more students express interest, one would hope USC will continue to create additional sections. But what else can be done? Should incoming students be given information on the academic effects of stress by their Resident Advisers? Should RAs check in with their residents and make sure they aren't overextending themselves? When does chronic stress become a problem?

Ultimately, college is about trial and error and spending four years learning about yourself before diving into the real world. As part of this, students need to find a healthy balance between the work they have to do, the extracurriculars they volunteer their time to, and all the (normal) amounts of stress that come with college.

Versatility for the many ways they keep us healthy, and variety for flavor, color, size and very delicious recipes.  Take our tomato quiz to learn fun facts and get inspired to eat more if these fall beauties.

It’s early fall and that means that the tomatoes are ripe and ready.  Backyard gardens, balcony planters and farmer’s markets are brimming with this beautiful, fragrant fruit.  From Early Girls to heirlooms, in Southern California we have over 30 varieties to choose from.  Size measures from tiny grape tomatoes to giant beefsteaks.  Colors form a rainbow of pink, orange, yellow, green, purple, black, white and even stripes.  Sweet to tart flavors delight us from as we use tomatoes in salads, sauces, sandwiches, spreads, soups and more.

How much do you know about tomatoes?  Let’s find out with this true or false quiz.

1.  Tomatoes originated in Italy, made their way through Europe and came to the Americas by seeds carried by explores and settlers.

False.  The first know tomatoes were from the Galapagos Islands on the Western side of South America,  and were among the discoveries of the Spanish conquistadors.

2.   In Italian tomatoes are known as poma amoris which means “love apple.”

True.

3.  Each man, woman and child in American eats an average of 50 pounds of tomatoes and tomato products a year.

False.  It’s actually 80 pounds.

4. California leads the world in the production of fresh tomatoes.

False.  Florida has the largest fresh tomato industry; California leads the way in processed tomatoes.

5. A medium tomato provides an excellent source of vitamins and A, C and K and the mineral potassium for only 35 calories.

True. 

6. Tocopherol is an antioxidant that helps protect us against heart disease and a wide range of cancers.

False.  It’s the lycopene that takes such good care of us.

7.  Cooking will help you maximize the health benefits of benefits because heat releases the lycopene from the cell walls, making it more available to the body.

True.  Pass the marinara.

8.  Tomatoes ripen beautifully in the refrigerator.

False.  Tomatoes like to take their time at room temperature and out of direct sunlight.  It you need to hurry a tomato along, place it in a paper bag with a banana or apple that will emit ethylene gas to hasten ripening.

Sources:

California Tomato Growers Association, http://www.californiatomatoes.org/

Dole Nutrition Institute, http://www.dole.com/NutritionInstituteLanding/Foodfacts

One way to stay healthy is by looking at the foods you eat. While it's important to stay hydrated and eat a balanced diet all the time, this is especially true during flu season. Aside from the recommended servings of fruits and vegetables, look for foods that are rich in antioxidants, which strengthen your immune system: strawberries, raspberries, oranges, apples and carrots. Most dining facilities on campus have a steady supply of oranges and apples, as well as orange or grapefruit juice, which are also good ways to support your immune system. Most daily multivitamins also include vitamins A, C, and E, which act as antioxidants as well. Generally, a healthy diet will put you in better shape should you get sick, and more antioxidant-rich foods will give you an extra boost during flu season.

Another way to keep your immune system in good shape is probably one of the hardest for college students. Getting eight hours of sleep each night, — a good night's rest on a regular basis — gives your body the chance to recharge, making your immune system stronger and more prepared to fight off the first stages of sickness. While eight hours might not be possible every day of the week, regularly taking a brief 45 minute nap in the early afternoon can be helpful.

The best way to keep from catching a cold or the flu, however, is by doing the same thing you've been taught since you were little: washing your hands regularly and covering your cough with your sleeve. Although it seems too easy to be true, research shows this is the most practical way of avoiding getting sick or infecting those around you,. Think about it: Every time you touch a desk in a classroom, turn off the light in your room or touch the weight machine at the gym, you're not only leaving your germs behind, but you're picking up the germs lots of other people have left behind too. This is especially problematic in a residential college setting, where classrooms and other close quarters are hotbeds for germs. Try to wash your hands with warm soap and water as often as possible throughout the day or use hand sanitizer frequently — long enough to sing “Happy Birthday” to yourself — especially after using the restroom, before eating or after coming in contact with something lots of people might have touched. That way, you can avoid picking up what other people left off — or if you're sick, you can do your part to keep your germs to yourself.

While these are useful tips in avoiding catching a cold, if you were unlucky enough to come down with something, there are some ways to minimize the time you spend feeling sick. If you do get have a cold or the flu, stay home, don’t go to class or any other public gathering, don’t go to the doctor unless you are at risk for complications because of a chronic illness. Try to get even more sleep than the recommended eight hours — it's best to get at least 12 hours of sleep per night if you're sick. This gives your body extra time to rejuvenate. Another way to alleviate cold or flu symptoms is to drink plenty of liquids. to dilute the mucus that is causing your stuffy nose. That being said, avoid dairy products, as the milk will only make your mucus thicker. Not many college students have a humidifier on hand, but a hot shower can help you breath easier if you're feeling congested. Most importantly, remember that with a flu virus, you can treat the symptoms, but ultimately the illness has to run its course — which will usually take more than a week.

But since the H1N1 influenza virus started flu season early this year and the not-so-distant memory of last fall's norovirus outbreak at USC, it raises the question of what preparations should be made to prevent the spread of a contagious virus at USC. University officials have sent e-mails to students and faculty members with basic preventative measures, asking those in the USC community to pay attention to their health and, as mentioned before, stay home if they become ill.

But with many professors having zero-tolerance policies in terms of missing class, how can the university intervene on the behalf of students? Although many students might not know it, USC has done just this. In anticipation of a potentially more severe flu season than normal, USC Vice Provost for Academic Affairs and Graduate Programs, Jean Morrison and Vice Provost for Undergraduate Programs, Gene Bickers sent a letter on September 15th saying to all Faculty Colleagues and Teaching Assistants: “Given the likelihood of a higher than normal incidence of flu and other viral infections among our students and academic community this year, it is possible there will be an increase this fall in the number of students requesting assignment extensions and laboratory or exam make-ups. Please use your judgment and discretion in dealing with these requests and, when appropriate, provide the benefit of the doubt to your undergraduate and graduate student.”

While the university has taken extra steps this season to prevent a flu outbreak, students now must take it upon themselves and follow suit. This means staying home if you have a cold or the flu and not returning to a public life until 24 hours without medication or a fever have passed. Although it would be easier to not miss class or other commitments, in the long run it will be better for yourself — and your community — if you stay home and rest — taking the time needed to recover, it might mean extra make-up work or a rescheduled lab, but it also means you are caring for your community. You haven’t passed the contagious virus on to others — others may be at risk for complications and who could suffer far more severe consequences than taking a make-up exam — in the long run, it's more than worth it.

It all boils down to a responsibility to yourself and a responsibility to your community. As Paula Swinford, Director of Health Promotion and Prevention Services says, “Health has both individual and community aspects. How do we know this? I wash my hands for me. I cough into me sleeve for you!” If you take extra care to get a good night's sleep, avoid that coughing classmate, stay home (self isolate) if you are ill, and drink an extra glass of water, you'll set yourself up better to fight any sickness that might come your way. But don't forget to wash your hands and cover your cough!.

In general, to achieve maximum cardiovascular benefits, you should gradually work up to a moderate intensity aerobic session lasting 20 to 30 minutes, most days of the week. “Moderate intensity” means that you are exercising hard enough to cause a slight increase in breathing and heart rate, for example, walking as if you were late for an appointment. If you are exercising so hard that you would be unable to carry on a conversation with someone, you may be pushing yourself too hard.

Aerobic exercise should not be something you dread. If you hate running on a treadmill or using the elliptical, brainstorm a list of other aerobic activities you might enjoy. Consider jumping jacks, jumping rope, kickboxing, dancing, biking, rollerblading, or racquetball. Find an activity that fits in well with your lifestyle and start making it a part of your routine. Your heart will thank you.

And while every Trojan wants to make his or her mark at USC — whether it be through volunteering with Troy Camp, pledging a fraternity or running for a position in building government — every Trojan also knows the pressure and stress that accompanies being involved in a multitude of activities while also trying to balance a heavy course load.
   
But does everyone know how harmful that stress can actually be?
  
According to USC's National College Health Assessment Report for 2009, 28 percent of undergraduate students said the leading factor that affected their academic performances was stress. 15.8 percent of graduate students said the same thing. And while research shows a little bit of stress actually acts as a motivator and can be beneficial to the learning process, high levels of stress often result in chronic physical symptoms: headaches, nausea, muscle pain, a change in weight, and frequent cold or flus can affect stressed-out individuals more often than they would like.
   
On top of physical problems, a long list of mental and emotional cues are linked to high levels of stress as well. Those under stress might find themselves feeling more impatient or short-tempered than usual, and find it more difficult to concentrate on a task at hand. It might grow harder for them to remember things, they might become more worried about day-to-day concerns or experience a decrease in libido. Some stress even develops into an anxiety disorder or depression.
   
But what is more important to students is how to cope with the higher levels of stress that accompany college. Many times, students will turn to other behaviors that can accompany college — over consumption of alcohol — in an effort to deal with the stress they face on a day-to-day basis. While social interaction can help relieve some stress and a party might temporarily take your mind off your worries, there are other methods you can use to reduce the impact stress has on his life — and not feel hungover the next day.
   
First, research shows exercise is one of the best ways to combat stress. Thirty minutes of vigorous exercise each day — think playing basketball behind New/North or hitting an elliptical at the Lyon Center — not only helps students stay in a good physical shape, but in a good mental state as well. Exercise releases endorphins, which help block stress and depression naturally.
   
For those who have trouble sleeping at night, rhythmic breathing or meditation are also good ways to combat stress. Meditation is usually done in a sitting position, where one will rest with his or her eyes closed and focus on the silent repetition of a single word or phrase. Rhythmic breathing can be done anywhere — sitting, standing in line at the grocery store or in bed — and involves taking long, slow breaths for five to 10 minutes. Each of these methods are designed to help the body relax by slowing the heart and breathing rates, and when one is physically calm, a sense of mental calm often is present as well.
   
At USC, students can also enroll in five different sections of PHED-160, "Stress Management for Healthy Living." Brought to the university in 2007, the two-unit course teaches students how to understand and cope with stress through exercise and other outlets. With sections meeting every day of the week, the biggest problem for interested students is the fact that many other students are interested as well. Although the university has added sections of the class as its popularity increased, according to USC's web registration website, three of the sections are already full.
   
Finally, one of the biggest ways to avoid the long-term effects of stress is to prevent long-term stress. An easy way to do this is by talking to someone — family, friends, roommates — about problems or concerns you might have. Expressing emotions and talking about feelings, instead of internalizing them, can help alleviate stress in many ways. The other person might be able to offer advice on the matter and help find a solution to the problem at hand. And whether they offer advice or not, getting something off your chest — instead of dealing with them single-handedly — will help a lot.
   
While these methods will be useful for coping with stress throughout the semester, perhaps there is a bigger issue lost in the day-to-day routines of long to-do lists and busy schedules. Everyone wants to get involved and make a mark on campus, but do the ends justify the means? If the average student spends their day stressed, tired and anxious because of all of the activities he or she is involved in, should the university intervene on behalf of the students? The course offered through the Physical Education department — along with classes in yoga — is a good step in the right direction, and as more students express interest, one would hope USC will continue to create additional sections. But what else can be done? Should incoming students be given information on the academic effects of stress by their Resident Advisers? Should RAs check in with their residents and make sure they aren't overextending themselves? When does chronic stress become a problem?
  
 Ultimately, college is about trial and error and spending four years learning about yourself before diving into the real world. As part of this, students need to find a healthy balance between the work they have to do, the extracurriculars they volunteer their time to, and all the (normal) amounts of stress that come with college.

Contact: Jennifer Cocharan, 323 442-5654 or 323-442-5100

SOULJOURN is a way for all USC students to discover and explore the remarkable spiritual treasures of Los Angeles, which has been documented as the city with the most religious diversity on Earth.  Within just a few miles of our campus are places of worship representing all the great religions of the world, as well as spiritual centers unique to our area. Each week during the semester, we’ll visit a different temple, church, or mosque.  All students are welcome to come along on any or all of these visits.  To reserve places on these trips, email Rev. Jim Burklo, Associate Dean of Religious Life, and indicate which “Souljourns” you want to take. 

Sunday, August 30:  LAKE SHRINE (Self Realization Fellowship - Hindu/Interfaith) - www.lakeshrine.org - 17190 Sunset Blvd, Pacific Palisades - meet at URC 106 at 10:15AM for 11:00AM  worship service followed by a tour of the grounds

Thursday, September 3:  IFTAR meal - (Muslim breaking of daily fast during Ramadan) - 7:30PM - Parkside Apartments on campus with Muslim Student Union

•   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

1. 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.
2. Lightly coat clean grids of grill with cooking oil spray.  Heat grill to medium-high heat.
3. Cut peaches in half and remove pits.  Remove chicken from marinade, shaking off excess.
4. 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.
5. 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.
6. 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

1. 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.
2. 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

1. 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.
2. Cut chicken into strips.
3. Mix oil, soy sauce, honey, garlic, ginger and curry powder in a medium bowl.  Add chicken, mix until coated.
4. 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?.
5. 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

6. 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.
7. 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.
8. 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.
9. Add the carrots, nuts, turkey, spinach, and remaining ¼ tsp of salt to the couscous. 
10. 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

1. Wash, hull and pat dry the strawberries.  Cut banana into quarters.
2. Place in blender:  fruit, yogurt and milk. Puree until smooth.
3. Pour mixture into a frozen treat mold or small paper cups. Cover with foil and insert a wooden craft stick.
4. Freeze for 4 to 6 hours.  Dip in warm water to help the frozen pop let go of the mold.

Did you know that…

b Over 14,800 students ride bikes on and off campus?*  It’s true.  According to the American College Health Association-National College Health Assessment II (ACHA-NCHA II), 49.4% of our students bike on and off campus.  Over 6,600 of those students only bike on campus, not in the surrounding community.  The largest percentages of students who reportedly only bike on campus are first year students, who mainly live on campus.  These numbers do not include the staff and faculty who also use the bicycle as a form of transportation.  The question becomes, how do 14,800+ bikes interact with pedestrians in the University Park Campus population? 

b The University Park Campus sits on 226 acres?  If you were to walk the circumference of campus, you would have walked about 2 miles.  By circumference, we mean Figueroa to Jefferson to Vermont to Exposition.  At a medium pace, this could be accomplished in about 30 minutes.  Any shortcuts through campus won’t yield the same effect.  However, if the goal is to be healthy while getting to your destination, walking briskly may give you the most bang for your buck.  Biking is a second option.  It may get you there more quickly but biking may not get your heart pumping for as long as walking could.  But do you really arrive at a destination on campus more quickly by biking?  How long does it actually take to get to your bike, unlock it, bike to your destination, find a place to park, and lock your bike?  Next time, time yourself and see whether biking or walking is quicker.

b Bikers riding in construction zones could get a $50 fine? Considering all the construction occurring on campus, it is good to be aware of this information.  In fact, there are many regulations regarding bikes and what is allowed on campus.  For instance, all bikes must be licensed and registered with the Department of Public Safety (DPS).  The policy states that we are held accountable by the same biking laws on campus that are in place for the rest of California.  One concern that is not thoroughly discussed is biking courtesy.  It seems to be the culture that bikers have the right of way.  We have gotten into many tangles with bikers on the sidewalk that are behind us trying to pass while we are oblivious to their presence.  According to Bicycling Street Smarts, bikers should never pass a pedestrian until they have his or her attention.   Generally, bikers should not be on sidewalks, but if they are, a simple “excuse me” or “on your right” may suffice.  This is one great reason to use a bike bell.  You don’t have one?  Be courageous and stop by HPPS to pick one up.

To familiarize yourself with the bicycle policy, follow this link: http://web-app.usc.edu/scampus/bicycle-policy/.  *Data are taken from the American College Health Association-National College Health Assessment II Summary Report (2009), which sampled students on the University Park Campus.  The report will be available for viewing in August 2009.  Please go to www.usc.edu/hpps for more information.

And remember, the same UV-A and UV-B rays that can damage your skin can also harm your eyes. UV rays can cause "sunburn" on the surface of your eyes that can contribute to complications as you age, for example cataracts and age-related macular "degeneration."

Here are some tips for enjoying fun in the sun:

• Cover up - It’s best to cover up as much as possible, but if it is too hot a t-shirt and long shorts will provide some protection.
• Rub it on - SPF 15 or higher is best, SPF 50 or higher for those with fair skin.
• Apply generously, and re-apply often.
• Enjoy the shade - The sun is strongest between 10 in the morning and 4 in the afternoon.
• Wear a hat - The wider the brim, the better the protection - and don't forget the sunshades.
• Wear sunglasses that block 99 to 100 percent of UV- A and UV-B rays.
• Sunlight reflected off of water can be the most dangerous, because the UV light is intensified. 

In the event of a mild sun burn:

• Take a cool bath
• Use unscented moisturizer
• Apply hydrocortisone cream
• Avoid sun exposure to burned area(s) until completely healed

Abs/Abdominals - This term is used to describe the muscles around the human abdomen, the part of the body between the pelvis and the chest area. These are target areas for both men and women. Additional terms - six-pack, ripped, washboard, flat abs.

six-pack • n.
1. a pack of six cans of beer or soft drinks typically held together with a plastic fastener.
2. a set of well-developed abdominal muscles: [as adj.] six-pack abs.

Aerobic - Aerobic exercise is the low-intensity, sustained workout that relies on oxygen for energy. Aerobic activity is great for building endurance, burning fat, and conditioning your heart and lungs (cardiovascular system). Activities include running, brisk walking, bicycling, group exercise, and swimming.

Anaerobic - This high-intensity exercise burns glycogen for energy instead of oxygen. Activities include weight lifting, strength training, and certain muscle conditioning and fitness classes.

BMI - Body Mass Index is a measure of relative healthy weight based on weight and height. It is a numerical equivalent of over or underweight, derived from an equation utilizing body weight and height. BMI calculators can be found on some scales and/or at this website http://exercise.about.com/cs/fitnesstools/l/bl_bmi_calc.htm

Burn - “Feel the burn.” This is a sensation that is felt in the muscle when one exercises at a high intensity. The feeling is actually muscle fatigue and sometimes microscopic tears in the muscle during exercise.

Core - When referring to one’s “core” it usually refers to the muscles of the body which are used to stabilize, align, and move the trunk of the body. These muscles, essential for good posture, include not only the abs but also the back muscles. Core strength. Core stabilization.

Definition or Cut - This describes a muscle that is highly developed and one can actually see the shape of the muscle. An addition term that some use is “ripped.”

Crunch - A term often used to describe a form of “sit up.” If they are no t performed correctly (like other abdominal exercises) it can cause back problems and make your ab workout less effective.

Glutes - Glutes is the term used to describe the various muscles that make up the shape and appearance of the buttocks. Gluteus maximus, medius and minimus work together with other muscles of the pelvis to maintain balance, stance, and is utilized in jumping, leaping, and squats.

Rep or Repetition - This describes an exercise through a full range of motion - from the beginning to the end. For example: lifting a weight up and down once.

Pilates - A form of exercise Pilates developed by Joseph Pilates, utilizes the focus of the mind and the control of the muscles to develop a balance body, an awareness of breath, strengthen of the torso (core) muscles, and proper body alignment. Mat Pilates is performed mostly from the floor through a series of movements that require balance, strength, flexibility, and muscle control.

A Pilates machine is called a Reformer and at first glance it looks like a holdover from the inquisition. This equipment is used with a series of exercises which builds strength, develops proper alignment, increases flexibility, and is often utilized for physical therapy.

Plank - The plank exercise is an exercise often used in mat pilates and/or yoga. It serves as a great way to build endurance through the entire core (abs, back, hips, and shoulders).

Pumped - “Pumped up.” This is a term that describes the temporary swelling of a muscle after is have been exercised. The muscle size increases with exercises as the muscle demands more blood.

Set - A term used during weight lifting or weight training to define a series of repetitions done without rest. For example: 10 reps = 1 set.

Spinning/SCycling - This is a form of aerobic exercise that involves a stationary bike. A class includes several bikes with an instructor that formulates a routine which includes changing speed, resistance, and position on the bike.

Spotter - “You need a spotter.” This is someone (usually another person exercising in the gym) who stands nearby to assist you (if you need) when performing an exercise - usually during weight lifting. Gym etiquette is that you can ask anyone you see fit to “be a spotter” in between their sets of exercise. It is important to have someone (male or female) who knows how to spot for safety reasons.