Contact Us

Leadership and Employment
Enrichment Program

Corey Gin, Director
(510) 885-2918

Maricela Garcia-Flores
Health and Wellness Coordinator
(510) 885-7647

California State University, East Bay
25800 Carlos Bee Blvd., SA2500A
Hayward, CA 94542

leep@csueastbay.edu

Office Hours: 8 a.m.-5 p.m., M-F

New Leaf

A Whole Health Community

New Leaf Logo

Visit our New Leaf Archives page for previously posted material on every category below.


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What is New Leaf?

To thrive in our personal and professional lives, we need to properly care for our health and wellness throughout the day. To this end, the New Leaf website has been developed to promote a whole health community, connecting employees with the best activities, tools, and resources to maintain a healthy well-being that encompasses our physical, emotional, and mental health. New Leaf is the idea that when you care for yourself, you give yourself the nutrients to grow a new leaf on your personal "tree". For example- managing your stress can give you the patience and concentration to grow in other areas of your life. Eating a balanced and nutritious diet will help you to stay healthy and have a stronger and healthier immune system. This whole health community also ties us to nature and will connect with the workshops on becoming more eco-friendly and help us to live a less toxic lifestyle.

This new virtual whole health community will include information on nutrition, alternative ways of caring for your health, connecting with nature, physical fitness and much more. We are working on creating a community that you can engage with; not just in person during your lunch break or at work, but providing tools that can help improve your health and well-being from anywhere.

A new recipe will be featured weekly. A new Physical, Emotional and Nutritional tip will be featured the first week of every month. 

Leek and Potato Gratin

January 16 - 19, 2018

Leek and Potato Gratin

Ingredients

  • 2 tbsp. butter
  • 1 large leek, thinly sliced (white and light green parts only)
  • 1 clove garlic, minced
  • ½ c. heavy cream
  • ¾ c. whole milk
  • 1½ tsp. salt
  • ¼ tsp. black pepper
  • ¼ tsp. paprika
  • 3 large Russet potatoes, peeled and thinly sliced
  • 1½ tsp. fresh thyme
  • ½ c. cheddar cheese, grated
  • ¼ c. parmesan cheese, shaved

Garnish:

  • chopped chives
  • pinch or two of paprika

Directions

  1. Preheat oven to 375 degrees. Lightly butter a 9" pie dish, 9x9" square baking pan, or a medium size gratin dish, set aside.
  2. In a large non-stick skillet over medium heat, melt butter, then add leeks. Saute until soft and tender, then add garlic and cook until fragrant (taking care to not let either brown). Add cream, whole milk, salt, pepper and paprika. Bring mixture to a simmer then add the sliced potatoes into the mixture. Allow thepotatoes to cook for 5 minutes, then stir in thyme. Combine the cheese in a small bowl.
  3. Transfer ⅓ of the potato slices to the prepared baking dish, sprinkle with ⅓ of the cheese mixture and repeat, pouring some of the cream mixture in between each layer (over the cheese). Place in oven and bake for 45-55 minutes or until the potatoes are tender and the top is golden brown. Remove from oven and allow to cool for 15 minutes before garnishing with a pinch or two of paprika and chopped chives.

Notes
-This recipe can easily be doubled and baked in a 9x13" dish.

Recipe source: Life Made Simple https://lifemadesimplebakes.com/2015/03/leek-and-potato-gratin/

15 Strategies to Stick to Your New Year's Fitness Resolution

January 2018

Fitness Resolution

You don't need superpowers or an iron will to commit to being healthier this year. Check out the following tips!

Write It and Measure It
Resolutions should be both specific and measurable. In fact, a recent study found that setting broad, vague, goals can make people depressed.  Writing down your goals is not only a great way to accomplish them, but your list can also help you figure out the exact steps needed to get there.

Make Resolutions Manageable
A resolution shouldn’t be a fantasy. If you’ve never lifted weights before, attempting to hit the weight bench seven days per week is probably setting yourself up for disappointment. For most people, upending a lifetime of habits can’t happen overnight—even if that night is December 31. The reason is partly physiological; the brain just likes comfortable old habits over new, different ones.

The key to sustainable resolutions is to make small changes gradually. So if your goal is to go from never running to finishing a half-marathon, start training gradually. Begin by walking a few miles twice a week, and steadily increase the workload to jogging, and then running over several months.

Break Up the Goal
Resolving to do 10,000 push-ups in a year is pretty intimidating. But 192 push-ups every week… OK, that’s still pretty scary. But breaking it down to 28 per day looks a lot more manageable, right? A goal that’s either far in the future or far out of your comfort zone can be tough to start, so break the resolution down into achievable steps.

Better yet, give yourself several small resolutions throughout the year. For instance, instead of aiming to add 80 pounds to your bench press in a year, aim to add just over six pounds per month. Easier, right?

Treat Yo'Self!
When you hit those hard-earned benchmarks—one perfect pull-up, holding a headstand, the first week you managed to run 30 minutes a day—treat yo'self!

Choose a reward that won’t undo your hard work: a weekend getaway, a beach day, a mani-pedi, a massage (they're good for you), some new fitness swag, or a movie date. Regular treats divided by goal (or really, divided by anything) can help you reach those milestones faster than you previously thought possible.

Question Your Motives
A steady gym habit can result in six-pack abs, but superficial goals may lose their appeal after endless weeks of diet and exercise. Instead, try framing fitness as a direct path to health and happiness. Regular exercise has unexpected benefits including lowering cholesterol, boosting overall energy, and even increasing happiness. Bringing some deeper intentions to your workout can make all the difference in sticking to your goals.

Before hitting the gym, ask yourself some introspective questions: Why did you make this resolution? What do you want to achieve? Developing answers that elicit a powerful emotional response can help motivate your goals.

Ask for Help
Not knowing how to do a certain exercise is no excuse to write it off completely. If you’re curious about new techniques, or find some exercises that are too intimidating (looking at you, deadlifts!) book a session with a personal trainer to clear up confusion, help prevent injury, and learn to love new moves. Trainers and instructors are there to help, so don’t be self-conscious about asking for advice.

Another idea: If you already have a class you love, don't be afraid to stick around for a few minutes and ask the instructor about some of the moves you did.

Keep a Schedule
Time management is important for accomplishing any goal, and fitness is no exception. Early morning exercise is a great way to fit a workout into a busy day, and it may encourage healthier eating and more movement throughout the day.

But if waking up early is your idea of cruel and unusual torture, then sweating at 6 a.m. is probably not a sustainable system. Make your fitness routine work for you: Pick a time of day when you have energy, schedule a workout, rinse, and repeat.

Keep It Interesting
If your resolution is to exercise consistently three or four times per week, it’s time to think beyond the treadmill and the weight rack. Even for experienced gym rats, sticking to one or two types of exercise can get a little mind-numbing. Experiment with yoga, rock climbing, martial arts, team sports, kettlebells, and everything between. The more variety in your exercise program, the more fun it will be to follow, and the more likely you’ll find something you absolutely love.

The best way to test-drive a new form of exercise is to take a group class or book a session with a personal trainer—think of the extra cost as an investment in your health.

Hold Yourself Accountable
Stay on track by putting your money where your mouth is: Pay in advance for an exercise program that demands attendance. If working out with a trainer or group class isn’t your style, pencil in regular gym dates with friends or your partner to stay accountable. Knowing that someone’s waiting for you at the gym can prevent skipping workouts (or sleeping through them), and it’s a lot more fun than going it alone.  Plus, according to some studies, sweating with a buddy improves results—even if it’s a virtual friend on a video game.

Choose the Right Tech
There are scores of gadgets and apps that can help motivate would be gym-goers, but the most useful might be those that connect the user with a community of health-oriented peers. After all, it’s easier to stay on the right path with a supportive community cheering you on. MyFitnessPal, RunKeeper, and Noom are great places to start tracking progress and setting new goals, and the apps are well known for their online communities.

Looking for a simpler approach? Try Commit, a super simple app that asks the user, every day, if they’ve achieved a goal they've set. The app features a progress bar that tracks how many days you’ve committed to your goal in a row.

Think Outside the Box
Exercise doesn’t have to be a formal activity. If your New Year’s resolution is to simply be more active and burn more calories every day, there are plenty of creative (and free) ways to achieve that goal. You can fit extra movement into the day by walking during phone conversations or even volunteering for household chores. Even something as simple as drinking water throughout the day will ensure regular trips to the faucet and the bathroom.

Pick up a pedometer, grab an activity tracker, or download an app to keep track of how many steps you take, then try to beat your own record. Every minute you’re not sitting or lying down is a step toward better overall fitness.

Reevaluate Resolutions Often
How many people resolve to finish a marathon, only to realize they kind of hate distance running? Or decide to take up yoga and realize they want something faster-paced? A lot of things seem fun from a distance (ahem, barre class, anyone?), but might not be a good fit in reality. If this happens to you, it’s time to switch gears and pick a different resolution.

Buy Some Cool Gear
If you’re serious about fitness, consider investing in a pair of kickass walking shoes, a few tech-fabric shirts, some rock climbing gloves, a swimsuit, a cool yoga mat… whatever will get you excited about exercise. Something as simple as new workout clothes can improve confidence and help you get to the gym. After all, nobody wants to spend 50 dollars on a shirt that never gets worn, right?

Don't Be Afraid to Scale Back
You don’t need to be doubled over in pain, sweating out of your eyeballs, or dry heaving into the trash to have a "good" workout. Some people love intense workouts, but for others, ramping up the pain just means they’ll dread exercising—and nothing derails a fitness resolution like learning to hate exercise. A challenging workout should push you a bit outside your comfort zone, but there’s no need to catapult yourself a thousand miles from it.

Be Forgiving
Even the best-laid resolutions can lose steam by spring. Once the excitement of a new regimen has worn off—or your results plateau—it’s easy to justify taking a few days (or weeks) off. For some people, going on lengthy breaks can easily lead to an "Ah, screw it!" mentality and a cancelled gym membership.

But slip-ups are completely fine (even expected), and there’s not a single person on Earth who hasn’t stumbled in their path to success. If taking time off means slightly tweaking your resolution, then so be it—but don’t give up.

https://greatist.com/fitness/strategies-stick-to-your-fitness-resolutions

Emotional Hygiene: Make a Resolution for Better Mental Health

January 2018

Mental Health

Don't ignore the other parts of your body when it comes to your health. This year, prioritize your mind as well as your body.

Pay attention to emotional pain. Psychological pain is much like physical pain—if something hurts for more than a few days, you need to do something about it. If you experience rejection, failure, or have a bad mood that lingers too long, don’t ignore it.

Take action when you feel lonely. Chronic loneliness is devastating to your emotional and physical health because it increases your chances of an early death by 14%. Therefore, when you feel lonely, actions like reaching out to family members, connecting with friends or joining a dating website can help. Make a list of people who you’ve been close to in the past (use your phone book, social media friends, and email contacts) and reach out to one of them each day to chat or to make plans. It will feel scary and risky to take those kinds of steps, but that’s what you need to do to break the cycle of disconnection and end your emotional isolation.

Stop your emotional bleeding. Psychological wounds tend to create vicious cycles that get worse with time. Failure can lead to feelings of helplessness that in turn can make you more likely to fail again in the future. To break the negative cycle of failure, find ways to gain control of the situation. Our minds are not as reliable as we tend to think, so ignore misleading feelings from your gut that tell you to give up, and focus on the aspects within your control, such as your preparation, planning, effort and execution.

Protect your self-esteem. Your self-esteem is like an emotional immune system—it can increase your resilience and protect you from stress and anxiety. Good emotional hygiene involves monitoring your self-esteem and boosting it when it’s low. How? Avoid negative self-talk that damages it further—despite how tempting it might be to indulge these kinds of thoughts at times.

Revive your self-worth after a rejection. It’s very common to be self-critical after you get rejected. It’s an unfortunate reaction, since that’s when your self-esteem is already hurting. You’re most likely to call yourself names, list all your faults and shortcomings and generally kick yourself when you’re already down. The most important thing you can do after getting rejected is to treat yourself with the same compassion you would treat a good friend. Make sure your inner voice is kind, understanding and supportive.

Battle negative thinking. When something upsetting happens, it’s natural to brood over it. But replaying the scene over and over in your mind will not give you much insight or closure. The best way to break a brooding cycle is to distract yourself with a task that requires concentration, like a game on your cell phone, a quick run or a crossword puzzle.

Be informed on the impact of common psychological wounds and how to treat them. You know how to treat a cut or a cold, so you should also know how to treat rejection, failure, loneliness, guilt and other common emotional wounds. By becoming mindful about your psychological health and adopting habits of good emotional hygiene, you will not only heal your psychological injuries when you sustain them, but you will elevate your entire quality of life.

http://time.com/3641834/mental-health-resolutions/

6 Nutritional Resolutions for a Healthy New Year

January 2018

Food and weights

Don't forget to write out your nutritional resolutions for the coming year. Here are some options.

1. Avoid Aspartame and other synthetic sugars.

Aspartame is an artificial sweetener used as a sugar substitute in some foods and drinks. It is also sold under the brand name NutraSweet.

Aspartame's negative side effects include Methanol (wood alcohol) which is a dangerous neurotoxin and a known carcinogen. Synthetic sugars contribute to acidity, a condition which leads to inflammation and the creation of fat cells to store that extra acid. So ironically, consistent consumption of Aspartame could add to your weight.

2. Avoid refined sugar.
White, refined sugar weakens the immune system by stealing your white blood cell's ability to destroy bacteria. It can also encourage addiction to eating foods devoid of vitamins, minerals and fibre.

3. Eat more greens and veggies.
This boosts your intake of antioxidants, B vitamins, calcium, magnesium, zinc and omega-3s.

Include: a daily serving of greens, a daily serving of coloured veggies (can include bright-colored berries), and a daily serving of sulphur-producing vegetables such as cabbage, broccoli, turnips, onions, and garlic.

4. Eat more fermented foods.
The healthy bacteria in fermented foods like sauerkraut and kimchi can speed up your digestion and assimilation of nutrients. These foods also help reduce sweet cravings (and when you do indulge, fermented foods help digest the sugars).

5. Log your food intake.
Write down what you eat every day and when you eat it. The timing of your food intake affects how you feel and tracking what you eat is a helpful sports performance tool.

6. Make your own power bars and gels.
The nutritional value of processed energy bars is often the equivalent of candy bars. Homemade bars and gels with nutrient-dense calories are less expensive and easy to make.

Here is an energy gel recipe you can use.

Blend the following in a blender or food processor:

    8 medjool dates or 10 to 12 pitted dates (soaking them overnight makes these easier to blend)

    4 tablespoons agave or maple syrup or honey
    4 tablespoons chia seeds (high in protein, fiber, omega-3s, calcium)
    4 tablespoons coconut oil
    2 tablespoons lemon zest

    2 tablespoons lime zest

    2 teaspoon dulce (seaweed) flakes, snipped in tiny pieces

    couple of pinches of sea salt

The mixture can be stiff so you'll have to stop the blender and scrape several times. Shape your gel into tablespoon-sized balls and store in the refrigerator or freezer to have ready to take with you as you head out the door for your next workout.

Challenge yourself with at least one of these nutritional resolutions. You never know what rewards await you in the new year

https://www.active.com/nutrition/articles/6-nutritional-resolutions-for-a-healthy-new-year?page=1

Food Truck Websites and Menus

food truck

Click on truck name for more info on each truck company

Monday, Tuesday, Wednesdays from 11:00 - 2:00PM

Akita Sushi

3 Brothers Kitchen

Casablanca Mediterranean Food
Chick-n-Chill
Curry Up Now

Gourmet Grillin & Catering

Hongry Kong
Hookt Mini Doughnuts

Kenny's Heart and Soul

Licensed 2 Grill

Mustache Mike's

No Worries

Road Dogs
Rocio's Ice Cream Tacos
Roderick's BBQ

Siam Loco Wraps
Southern Comfort Kitchen
Stuff My Waffle

Taqueria Angelica's

We Sushi
WoKitchen


Dining Commons online menu 

can help you plan your meal before you leave your office. You can build your plate online and enter your food items into the nutritional calculator to assist with chosing items that will agree with your health goals and/or any special diet. 


Download the Vegetarian/Vegan guide for eating on campus

heart made of veggies

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