Food for Thought, Fall 2013

www.csun.edu/sdfsa

party. If that was not unique enough, this

year I was their first male volunteer.

There were 10 student volunteers in total

consisting of the following majors: seven

Nutrition, two Public Health, and one

Health Care Administration. Each per-

son’s different experience, combined with

a whole-hearted desire to help those in

need, allowed the 10 volunteers to truly

make an impact on the community of El

Castillo in the Dominican Republic.

El Castillo was the village where we in-

troduced different aspects of nutrition

and gardening skills. It is such a wonder-

ful community; their eagerness to learn

touched our hearts. From the start, the

children accompanied the volunteers on

their hike down to the school, helping

with supplies. The hike was neither easy

nor safe, but these children, regardless of

is one of the Vice

Presidents of SDFSA

and a third year

student at CSUN.

This past summer,

he traveled to El

Castillo, Dominican

Republic to help the

local community learn about nutrition

and gardening skills. He hopes to increase

awareness with this article.

This has been the third year CSUN stu-

dents have traveled to the Dominican Re-

public to educate both children and adults

about nutrition and gardening skills. The

nutrition project is called Planting with

Purpose. A group of unique and diverse

students took charge planning the event

without support or assistance from a third

is a graduate student with plans to com-plete the DPD in Spring 2015. She is passionate about making a difference in the world and hopes to one day help

craft public policy that creates a nation of fit and healthy people.

When I walked on campus the first day

of school in August of 2011, a voice in my

head screamed, “WHAT ARE YOU DOING

HERE?!” Despite my pounding heart, a life-

long passion for food and nutrition and a de-

termination to make a difference in the world

helped me put one foot in front of the other. I

walked right into Dr. Lewis-Goldstein’s FCS

380 class. For those of you uninitiated, just

know that this class is considered

“challenging.” For me, it was a gift.

The professional development assignment

offered points for joining an on-campus

Planting with Purpose I N T H I S I S SU E :

15 Super Foods

for Superior

Health

3

Help Fight the

Blues with Food

4

Eggs Over

Everything

5

The Whole

Truth About

Whole Grains

6

The Spring Iron

Matador Com-

petition

7

2013 Food &

Nutrition Con-

ference & Expo

8

Eating Healthy

On the Go

9

Pumpkin Spice

No-Bake

Cheesecake

9

Healthier

Alternatives for

Baked Goods

10

Surviving

Finals

11

Healthy Eating

on Campus

12

A Message from our President

A P u b l i c a t i o n o f t h e S t u d e n t D i e t e t i c & F o o d S c i e n c e A s s o c i a t i o n

Food for Thought F a l l 2 0 1 3 V o l u m e 1 , I s s u e 1

Jocelyn Harrison

(continued on page 14)

Walter Fuentes


www.csun.edu/sdfsa

P a g e 2

Welcome to the premiere issue of Food

for Thought, a publication of the Student

Dietetic and Food Science Association.

The SDFSA has published a newsletter

since 1991, including The Nutrition and

Science Bulletin, the SDFSA Newsletter,

and most recently,

Food Thymes. Our new

name reflects our inten-

tion to promote fooduca-

tion to the CSUN commu-

nity at large as the nutri-

tion and food specialists

on campus.

As co-editors, Maria Inauen and I announced

the theme “Eat This Not That: The Healthy

Alternatives Issue” to the SDFSA at our first

meeting. We were amazed at the creative ide-

as members proposed. In this issue you will

find articles on foods that fight the blues, sur-

viving finals, and eating healthy on the go.

You will also find three scrumptious recipes

(turn to pages 3, 9, and 10).

The overwhelming approach of our contribu-

A Note from our Advisors

Eat This Not That: Healthy Alternatives

tors has been of the “Eat This…” variety. When

someone asks my advice, however, I often

start with the less positive “...Not That” ap-

proach. Skip the cheese, limit saturated fats,

watch your sodium intake, are you really going

to eat that doughnut? I should embrace the

positive attitude of my peers. Eat more fiber!

Anjali shares the benefits of

whole grains on page 6. Go

ahead and reintroduce eggs into

your diet! Amanda gives us the

lowdown on page 3. Ever heard

of quercetin? Simona learned

that this plant pigment may be

an effective substitute for caf-

feine at our profession’s national conference.

See page 8.

While well-meaning nutrition and food sci-

ence students can provide all the advice in the

world, making dietary changes comes down to

everyday choices. And even the maligned

doughnut has a place in a healthy diet. In the

words of food science Professor Ritamarie Lit-

tle, “Food is food.” And what you do with that

tasty bite of wisdom is up to you.

The officers and members of CSUN’s Student Dietetic and Food Science

Association possess that “little extra,” demonstrating exceptional commit-ment to dietetics, food science and related fields. This community (AKA: family) of Food Science, Nutrition, and even Kinesiology students, exhibit dedication to their field of study superseding expectations. The SDSFA web-site (see below) shows the group’s involvement with each other, throughout campus, and the community.

With membership growing, it is an honor and privilege to be involved with each and every member of SDFSA, and to watch the students and organization flourish.

Congratulations to all!

With much thanks,

Drs. Elizabeth Sussman and Terri Lisagor, Faculty Co-Advisors

“The difference

between ordinary

and extraordinary

is that little extra.”

Jimmy Johnson

(1943-)

Dr. Terri

Lisagor

and Dr.

Elizabeth

Sussman,

2013-2014

SDFSA

Advisors

F o o d f o r T h o u g h t

Amanda Blake

Amanda Blake

will complete the

Didactic Program

in Dietetics in the

Spring and obtain

her masters in

2016. She hopes to

work in both clini-

cal and communi-

ty settings as a

registered dieti-

tian and one day

become a certified

diabetes educator.

www.csun.edu/sdfsa

is a second

year Nutri-

tion and Die-

tetics student

and current

co-editor of

the SDFSA at

CSUN. Ma-

ria plans on

working as a registered dietitian

with a focus on eating disorders.

School time is a stressful time. We

are often overwhelmed and in a bind for time. The following are foods that will keep you energized and are friendly to the waistline.

Amazing avocado: Ounce for ounce, they contain more blood pres-sure-lowering potassium than bana-nas. Avocados are rich in good-for-you monounsaturated fats, and cho-lesterol-lowering beta-sitosterol as well as cancer-protective glutathione, along with vitamin E, folate, vitamin B6, and fiber.

Brain-boosting blueberries: These little blue marvels are the antioxidant lead-ers, plump with nearly four grams of fiber per cup and a good dose

of vitamin C. They also have cancer-protective ellagic acid, and may boost brain health and vision.

Brazil nuts: This hearty tree nut is a “trigger food” that may cause cancer cells to self-destruct. It is a super source of selenium, a promising anti-cancer trace mineral that also pro-motes DNA repair and boosts im-munity.

Broccoli: is an easy way to get two potent cancer-blockers that modify natural estrogens into less damaging forms and increase the activity of en-zymes that fight carcinogens. Aim for three servings a week of broccoli or

its cruciferous cousins, including cau-liflower, kale, cabbage and bok choy.

Butternut squash: This tasty fruit is an exceptional source of beta-carotene, the antiox-idant the body con-verts to vitamin A. It is also an overlooked

source of bone-building calcium.

Edamame: This green soybean is one of the oldest snack foods, and one of the most beneficial, helping to lower “bad” cholesterol, protect against co-lon cancer, and

strengthen bones. Just steam and pop the beans out of their pods.

Flaxseed: The tiny, nutty-flavored seeds are a good source of omega-3 fatty acids and lignans, which may block hormone-related cancers. They also pack a lot of protein.

Kale: This leafy green tops the vegeta-ble list in antioxidant power, with lute-in and zeaxanthin protecting against age-related eye diseases. Eat also col-lards, spinach, and turnip greens.

Kiwifruit: Named for New Zealand’s flightless kiwi bird, this fuzzy fruit, which is actually a berry, are on the top of the list as the most nutrient-dense fruit of all. Two have

more potassium than a banana, twice the vitamin C and fiber of a small or-ange, plus folate, magnesium, vitamin E, copper, and the antioxidant lutein,.

Lentils: Lentils are loaded with heart-protective nutrients including folate and fiber. Half a cup of lentils contains nine grams of protein. Lentils are also a good source of iron, which makes them a good meat substitute. Lentils are easy to prepare and cook up in 15 to 20 minutes.

Onions: The Egyptian symbol of eter-

nity may actually prolong life. Sulfur compounds, which are also found in garlic, thin your blood and lower blood pressure. The quercetin helps prevent oxidation of “bad” cholesterol and defends against cancer and cata-racts. For maximum quercetin, choose red onions, then yellow, then white.

Quinoa: The Incas knew what was good for their health. Qui-noa is actual-ly a seed, not a grain, and serves up 11 grams of

high quality protein and five grams of fiber per half cup. The rice-like gran-ules contain ample magnesium, po-tassium, zinc, vitamin E, riboflavin, copper and more iron than true grains.

Sardines: Sardines are the number one fish to pick for their exceptional omega-3 fatty acids, which decrease blood clotting, prevent heart arrhyth-mias and combat inflammation – all bonuses for the heart. They are low in mercury, so they can be safely eaten three to four times per week. Choose brands that offer “low sodium” and “in water” options.

Tomatoes: Cooked or processed to-matoes are the best source of cancer-fighting lycopene. New research shows it may offer bone protec-

tion, too. Adding a touch of fat, such as olive oil, to spaghetti sauce will increase the absorption.

Yogurt: Yogurt is an excellent source of protein and calcium, and the friendly bacteria are an added benefit. These probiotics promote good diges-tion and boost immunity.

Source:

http://www.environmentalnutrition.com/

Fifteen Super Foods for Superior Health

Maria Inauen

V o l u m e 1 , I s s u e 1 P a g e 3

www.csun.edu/sdfsa

P a g e 4

Daryl Tunzi is a

senior in the DPD

program at CSUN,

and has been a

SDFSA member

since 2011. Daryl

hopes to become a

registered dieti-

tian and work

with patients and

clients in eating

for disease preven-

tion. In addition to

being a nutrition

student, Daryl is

also a registered

Irish dancing

teacher.

Help Fight the Blues with Food

We all feel sad at times. With exams,

deadlines, and projects, it is easy to burn out and become sad and blue. A short term funk is usually not a cause for concern, but when an individual feels this way for extended periods of time, it can lead to larger issues. It is normal to feel sad after a major life event such as a death in the family or a divorce, but some individuals have the blues on a regular basis, with an un-known cause.

We may feel sad when certain chemical re-ceptors in the brain are limited. The amino acid tryptophan is a gateway to serotonin. Serotonin is a neuro-transmitter that controls mood and is found in the brain. Tryptophan is converted into another neurotransmitter, called kynurenic, which reduc-es the supply of trypto-phan to be converted to serotonin. When seroto-nin receptors are cut off, this may result in an overall feeling of melan-choly.

Many individuals cope with the blues in dif-ferent ways. Some go for a run, others take a nap or talk to a friend; others find them-selves heading to the refrigerator a few more times than normal. In addition to utilizing positive stress-management techniques, we should also take a look at our diet. The foods we eat may have a bigger impact on our

moods than we acknowledge!

So what can we eat to lower our risk of feeling the blues? When we feel sad, the best food to reach for may not be our favor-ite comfort foods like Ben and Jerry’s or homemade mac and cheese. Since elevated levels of inflam-mation in the body may be associated with altera-

tions in our mood, foods that fight inflam-

mation may be beneficial. Foods known for their anti-inflammatory benefits include fish, dark chocolate, red wine, ginger tea, and “healthy fats” (almonds, hemp seeds, avoca-dos, and olive oil). Making sure that we get a healthy amount of omega 3 fatty acids each day can lower levels of inflammation. These fatty acids help produce prostaglandins, which are compounds that help with blood flow, blood clotting, and nerve and inflamma-tory responses. Omega 3 fatty acids are found in fish, fish oil, flaxseed, eggs, and chicken. Omega 3 fatty acids help reduce the number of cytokines (proteins that cause inflamma-tion) in the bloodstream, which will lower lev-els of inflammation as a result.

Other foods that may be benefi-cial in preventing the blues in-clude antioxidants such as blue-berries, pecans, raspberries, kid-ney beans, and green tea. These food items have compounds that may protect our cells from free radical damage. Free radicals can damage cells, and may play a role in heart disease, cancer, and oth-er diseases of inflammation. In addition to adding these foods to our diet, we should strive to get regular exercise and utilize stress

-reduction techniques.

The blues can become a serious problem, which is why it is important to understand the mechanisms behind it, so that it may be more effectively treated. These simple and practical steps may be instrumental in helping to re-duce the inflammation that may be associated with the blues, making it possible to enjoy a healthy, happy lifestyle in the future.

Sources:

Deans, E. Depression – Caused by Inflamma-tion, Thus Like Other Diseases of Civilization. Psychology Today. 31 March 2011. Retrieved from http://www.psychologytoday.com/em/57915

Weil, A. The Depression-Inflammation Con-nection. Huffington Post. 4 November 2011. Retrieved from http://www.huffingtonpost. com/andrew-weil-md/depression-and-inflammation_b_1071714. html

Flaxseed

oil is

part of

an anti-

inflam-

matory

diet


Daryl Goldes Tunzi

www.csun.edu/sdfsa

Eggs Over Everything

P a g e 5 V o l u m e 1 , I s s u e 1

Amanda Zarabi

is a first year graduate student studying nutrition at CSUN. She has a passion for every-thing related to food, fitness, and health, and is thrilled to pursue a career where she will use her knowledge to help oth-ers live their lives to the fullest.

When it comes to breakfast

options, there is a laundry list of choices. A nu-trient-dense breakfast that in-cludes protein has

been shown to keep you alert and keep your cravings to a minimum throughout the day. Why is it then that the option of eating an egg for breakfast has fallen off the list of so many people? Statements such as, “There’s not enough time!”, “Who wants to wash a frying pan?”, and “I really need something on the go,” are a few of the excuses I hear for why many avoid making nutritious break-

fast choices. Read on and I will tell you why eggs can be a great breakfast choice and show that even a lack of time no longer has to be an is-sue. A study published earlier this year in the American Journal of Clinical Nu-trition showed that consuming a break-fast high in protein was a useful strate-gy to improve satiety levels among sub-

jects. This is great news, as many Americans struggle with weight management. One egg contains six grams of pro-tein and only 80 calories. Since you may not be convinced yet, perhaps telling you that you can feel awake and alert before your morning coffee will do the trick. The amino acids in complete pro-teins, such as eggs, have the ability to raise tyrosine levels

“One egg

contains six

grams of protein

and only 80

calories”

in the brain. With a higher tyrosine level, your brain can pro-duce more norepinephrine and dopamine, giving you that extra jolt of energy. Extra energy translates into wakefulness and alertness, which will help you throughout the day. Now for one last reason to take that leap and make a change: a single egg is a rich source of nutrients and has been shown to benefit one’s health and well-being. While there used to be much talk of the negative effects of the cholesterol found in eggs, recent studies have debunked that myth, so don’t toss that yolk, or you’ll be tossing the nutrients along with it! Now let’s get back to the issue of time and dirty dishes. My mouthwatering Mediterranean egg muffin recipe will allow

you to prepare a healthy breakfast days in advance. You can stay on your A-game during the week by making these protein packed meals over the weekend, so go ahead and get egg-cited! Sources: Appleby, M. What are the benefits of lots of protein in the morning? Retrieved from http://healthyeating.sfgate.com/benefits-lots-protein-morning-3574.html Leidy, H.J., Ortinau, L.C., Douglas, S.M., & Hoertel, H.A. (2013). Beneficial effects of a higher-protein breakfast on the appetitive,

hormonal, and neural signals controlling energy intake regu-lation in overweight/obese, “breakfast-skipping,” late adoles-cent girls. American Journal of Clinical Nutrition, 97, 677-688. Messinger, W.J., Porosowska, Y., Steele, J.M. (1950). Effect of feeding egg yolk and cholesterol on serum cholesterol levels. Journal of American Medical Association, 86(2), 189-195. Shin, J.Y, Xun, P., Nakamura, Y., & He, K. (2013). Egg con-sumption in relation to risk of cardiovascular disease and dia-betes: A systematic review and meta-analysis. American Journal of Clinical Nutrition, 98, 146-159. What Americans eat for breakfast. Retrieved from http://www.consumerreports.org/cro/magazine archive/2011/november/food/what-americans-eat-for-breakfast/overview/index.htm

Mediterranean Egg Muffins

1) Whisk desired number of eggs in a bowl. 2) Add in chopped tomatoes, mushrooms, asparagus, and olives. 3) Pour mixture into a greased muffin pan and bake at 425 degrees for 25 minutes. 4) After baking, sprinkle egg muffins with feta cheese. 5) Optional: add chopped turkey sausage to mixture.

www.csun.edu/sdfsa

P a g e 6

Anjali Prasertong is

a former private chef

who is currently pur-

suing a masters de-

gree in nutrition. She

is a contributing edi-

tor for the award-

winning cooking

website The Kitchn

and writes about

healthy cooking and

eating on her own

food blog, Eat Your

Greens.

You may find her

online at:

www.thekitchn.com

www.eatyrgreens.com

The Whole Truth About Whole Grains

Have you heard that you should

be eating more whole grains? Sure, sounds good – but what are whole grains? Why should you be eating more of them? And what are some easy and delicious ways to include them in a busy stu-dent's diet?

Whole grains include the entire grain kernel (the bran, germ and endosperm) while refined grains have been processed to remove the bran and germ, so all that is left is the starchy endosperm. As an exam-ple, think

of the difference be-tween brown rice (a whole grain) and white rice (a refined grain).

The bran and germ include dietary fiber, iron and B vitamins, so whole grains provide more nutrients and help keep you feeling full longer. There is also growing evidence that eating more whole grains and fewer re-fined grains can lead to better health. For example, eating whole instead of refined grains lowers total cholesterol, LDL ("bad") cholesterol, triglycerides, and insulin levels, and reduces the risk of cardiovascular dis-ease (heart attack or stroke). One major study showed that women who ate two to

three servings of whole grains every day were 30 percent less likely to have a heart attack or die from heart disease than women who ate less than one serving of whole grains per week.

Eating whole grains can also help decrease the risk of diabetes.

According to the results of several large

studies, eating an extra two servings of whole grains per day can lower the risk of type 2 dia-betes by 21 percent.

Are you ready to incorporate more healthy whole grains into your diet? Here are a few whole grains to try out and ideas for ways to eat them.

Whole Wheat: Look for whole wheat breads, pasta, and cereals, which you can eat exactly the same way you would eat the white, refined versions. Watch out for products labeled "multigrain.” This simp-ly means that there is more than one type of grain used, not necessarily that any of

them are whole grains.

Oats: Rolled or steel-cut oats are easy to prepare as a filling breakfast. Granola and granola bars are also typical-ly made from whole grain oats.

Brown Rice: It's easy to swap out white rice for brown rice, either at home or at your favorite restaurant. Brown rice takes more time to cook, but you can look for microwaveable bags of al-ready-cooked brown rice if

you are in a hurry.

Quinoa: Pronounced keen-wah, this small, quick-cooking grain is a complete protein, meaning it includes all the essen-tial amino acids. It can be used in place of rice as an accompaniment to stir-fries or mixed with vegetables and eaten as a side dish. You can find cooking instructions and plenty of recipes online.

Sources:

Harvard School of Public Heath. (2013). Health Gains From Whole Grains. Retrieved from http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/health-gains-from-whole-grains/

Whole Grains Council. (2013). Whole Grains A to Z. Retrieved from http://wholegrainscouncil.org/whole-grains-101/


Anjali Prasertong

www.csun.edu/sdfsa

V o l u m e 1 , I s s u e 1 P a g e 7

The Annual Spring Iron Matador Competition Amanda Grigg

is a senior,

graduating this

fall. She plans

to apply for

dietetic in-

ternships

and gradu-

ate pro-

grams in February 2014. Her

goal is to become a clinical

dietitian.

Iron Matador is arguably the

most entertaining event put

on by the SDFSA. Founded by

Aaron Flores, former SDFSA

President, students have com-

peted in the Iron Matador for

the past 7 years.

Iron Matador is a cooking

competition spun-off from the

popular TV show Iron Chef Ameri-

ca. In our ver-

sion, we have 4

teams consist-

ing of 3 people

each. The teams

are responsible

for cooking an

appetizer, entrée and dessert.

The teams have 45 minutes to

create each dish. The dishes

are judged by 4 to 5 profes-

sionals (generally professors

and faculty.) Each year there

is a theme. Last year, spring

2013, the theme was “Disease

Specific Cooking.” Each team

had to pick a disease, such as

heart disease or diabetes, and

cook each dish by adhering to

the nutritional “rules” for that

disease. Previous themes in-

cluded “Around the World”

and “Kid Friendly Cooking.”

And here’s the kicker: there is a secret

ingredient that must be incorporated into

each dish and teams do not find out what

that ingredient is until 15 minutes before

the competition begins. Teams must

throw on their creative caps and figure

out how to integrate that ingredient.

Dishes are judged based on a variety of

criteria such as taste and appearance, but

most important is how creatively the se-

cret ingredient was incorporated. The

winning team gets a small prize and

all participants get a certificate.

Iron Matador really is a blast. It

is a great way to show off your

fancy cooking skills in the kitch-

en. Even if you’re not an excel-

lent chef, Iron Matador pro-

vides a fun and exciting chal-

lenge for everyone. Not into

cooking? No problem! The

hosts of the competition keep

the audience excited with nutri-

tion trivia games, raffles, and

more. The best part is the audi-

ence gets to sample all the deli-

cious dishes made by partici-

pants. So whether you’re an ex-

cellent cook, up for a fun chal-

lenge, or just want to cheer on

the teams, Iron Matador is a great

time for everyone!

Team Fresh & Faceless made dishes to fight high cholesterol:

Jenna Jackson, Joel Paramo , and Holly Kercker (left to right)

Join us in

March

2014 for

CSUN’s 8th

Annual

Iron

Matador.

All Stu-

dents are

Welcome!

The spring 2013 winning team, The Sweet Hearts: Jessica

Reynolds, Qundeel Khattak, and Lilyan Vosghanian (left to right)

www.csun.edu/sdfsa

P a g e 8

Simona Hradil is a

graduate student at

CSUN working on

her masters in nutrition

and dietetics. Simona

plans on working as a

registered dietitian with

a focus in sports nutri-

tion and looks forward

to working with ath-

letes. Simona is in Cali-

fornia training for the

2016 Olympics and was

an alternate for the

2012 London Olympic

Games for the Czech

Republic Team for

Taekwondo.

2013 Food & Nutrition Conference & Expo

Organized by the Academy of Nutrition & Dietetics, the Food & Nutrition Confer-

ence & Expo (FNCE) is the world’s largest annual forum of nutrition professionals,

attracting more than 8,000 registered dietitians, nutrition science researchers, policy

makers and advocates, health care providers, food and beverage industry executives,

and students. The food we consume on a daily basis sets our foundation for health,

wellness, and longevity and registered dietitians support, educate, and inspire to pro-

mote healthier food choices and truly give individuals food for thought. As an aspir-

ing registered dietitian, I felt that attending FNCE would broaden my horizons and

expand my knowledge base for current research, especially on topics that are cur-

rently trending.

FNCE offers opportunities for profession-

als, as wells as students/interns, to net-

work. FNCE also offers opportunities to

advance careers and participate in Dietet-

ic Practice Groups

and Member In-

terest Groups, ed-

ucational sessions

to attend, cooking

demonstrations,

specialized work-

shops, and more.

Originally from

Texas, getting to

go back to my

home state to at-

tend the annual

FNCE was truly a

treat! This year

FNCE was held in

Houston, Texas

from October 19th to the 22nd, so

I headed to the Lone Star State for

my first FNCE to experience what

this amazing annual event had to

offer. After arriving, I realized

this was much larger than I had

ever imagined. There were educa-

tional sessions on sodium reduc-

tion, bone density, irritable bowel

syndrome, the growing obesity

issue, and strategies for healthy

eating. There were so many

presentations that I can only

highlight a few.

I attended a highly coveted and packed

presentation regarding energy drinks given

by Chris Rosenbloom, PhD, and Mark Da-

vies, PhD. The presentation included dis-

cussions about caf-

feine consumption,

ingredients, and

marketing strate-

gies. Recent stud-

ies suggest daily

caffeine intake is

around 300 mg a

day for adults and

100 mg a day for

teens. In addition

to sports enthusi-

asts, new energy

drink products are

targeted at women,

moms, gamers,

and office workers.

Data also reflects that energy drink compa-

nies are moving away from labeling their

products as supplements since there have

been recent lawsuits concerning marketing

techniques. A compound called quercetin

is on the rise as an effective substitute for

caffeine. It has FDA GRAS status

(Generally Recognized as Safe) and has

been shown in MRI scans to activate the

same areas of the brain as caffeine. Querce-

tin is a plant pigment and can be found in

fruits and vegetables. The overuse of ener-

gy drinks was discussed prominently.


George R.

Brown

Convention

Center in

Houston,

Texas


Simona Hradil

www.csun.edu/sdfsa

Eating Healthy on the Go

P a g e 9 V o l u m e 1 , I s s u e 1

is a 3rd year

Nutrition and

Dietetic student

and current co-

Vice President

of SDFSA at

CSUN. He has

an interest in

working in the

sports nutrition

field as well as with the community.

As college students, preparing

healthy snacks and meals to take to

school can be a challenge. If a typical

morning includes gulping spoonfuls

of cold cere-

al as you

head out the

door, then

you may

want to im-

plement the

following

tips:

1) Prepare

all of your snacks or meals on

Sunday, before the start of the

school week. One of the reasons

why we do not pack any food for

school is because we do not have

time in the morning to prepare

something. It is a good idea to take

advantage of a non-school day such

as Sunday to prepare all the meals

or snacks you plan on taking to

school that week. If you are a pea-

nut butter sandwich lover, make

five sandwiches and store them in

the refrigerator; as you are heading

out the door, pass by the kitchen

and grab a sandwich.

2013 FNCE (continued from page 8)

The designated Expo times were

amazing as well. I was able to walk

around for hours learning about

new products, experiencing new

educational and teaching tools, tast-

ing the next generation of gluten

free foods, and networking with

companies that provide excellent

resources for promoting health and

wellness. Even after several hours,

I still only made it about half way

through!

Overall, my first trip to FNCE was a

success. I gained a multitude of

Servings: 8 Calories: 239

Ingredients:

7 ounces 1/3 low fat Philadelphia Cream Cheese

½ cup pureed pumpkin (canned is fine)

1 teaspoon vanilla

1 teaspoon cinnamon

1 teaspoon pumpkin pie spice

¼ cup brown sugar, unpacked

8 ounces Cool Whip, fat-free, thawed

9 inch reduced fat Graham Cracker Crust

Pumpkin Spice No-Bake Cheesecake

Directions:

1. In a large bowl, using an electric mixer, whip together cream cheese, pumpkin puree, vanilla, cinnamon, pumpkin spice, and brown sugar for a few minutes until the consistency becomes fluffy.

2. Add the Cool Whip and whip until smooth.

3. Spoon mixture into pie crust and chill for a few hours until firm.

Source: http://www.skinnytaste.com/2009/09/pumpkin-spice-no-bake-cheesecake.html

Dani Voosen

is graduating this Spring from the

CSUN Nutrition and Dietetics pro-

gram. She has been a member of

SDFSA for three years serving as

the Historian/Publicity Officer

and the Secretary. She has a pas-

sion for cooking and eating

healthy and her goal is to work

with children and help put an end

to childhood obesity.

knowledge and information. I also

walked away from the convention

center with a large goodie bag of

samples! I am grateful to have at-

tended the 2013 Food & Nutrition

Conference & Expo and representing

CSUN’s Nutrition, Dietetics & Food

Science program. This will be the

first of many FNCE’s in my future!

Pedro Alexander Argueta


www.csun.edu/sdfsa

P a g e 1 0

Instead of using large amounts of butter,

which can be high in saturated fat, try

cutting back on the amount or use a sub-

stitute such as canola or vegetable oil,

both of which are high in omega 6’s.

Replace chocolate

chips with a dried

fruit alternative like

cranberries, goji ber-

ries, or raisins. By

replacing the choco-

late chips with dried

fruit, or cutting the

amount in half, you

will be adding nutri-

ents like vitamin C,

vitamin K, vitamin E,

and fiber.

Replace milk, which

is high in saturated fat, with unsweet-

ened almond milk. By doing so you will

be eliminating saturated fat and de-

creasing caloric content.

Please find below my recipe for delicious

Cranberry Banana Oatmeal Cookies.

“Replace milk,

which is high

in saturated

fat, with

unsweetened

almond milk.”

Ashley Gray is a

Nutrition and Dietet-

ics graduate student

at CSUN. She re-

ceived her bachelor’s

degree at University

of California, Los

Angeles. She is cur-

rently SDFSA’s pub-

licity and historian

officer.

Healthier Alternatives for Baked Goods

Many baked goods contain white all-

purpose flour, butter, eggs, milk, and a

lot of sugar. These types of ingredients

produce a product that is high in calo-

ries and saturated fats, and void of

many nutrients. Instead, try these sug-

gestions in order to make “healthier”

choices when baking.

Replace white all-purpose flour

with a combination of whole wheat

pastry flour and rolled oats. This

will allow your baked goods to con-

tain fiber and important nutrients

such as selenium, magnesium, and

zinc.

Replace eggs with mashed bananas

or applesauce. Even though eggs

have protein, they also contain sat-

urated fat. By replacing eggs with

bananas, for example, you will re-

duce the fat (and therefore calorie)

content of your baked goods and

add healthful nutrients such as po-

tassium, vitamin B6, vitamin C, and

fiber.

Ingredients:

1 ½ cups whole-wheat pastry flour

¾ cup rolled oats

½ teaspoon baking powder

½ teaspoon baking soda

½ teaspoon salt

½ cup raw/turbinado sugar

1/3 cup dried cranberries

1 teaspoon coconut oil

1/3 cup unsweetened almond milk

½ cup banana puree (1 medium-size banana)

1 teaspoon vanilla extract


Directions:

1. Preheat oven to 375 degrees.

2. Combine all the dry ingredients in a bowl.

3. Combine all the wet ingredients in a separate bowl. Mix the dry and wet ingredients together, until well com-bined.

4. Use a medium-size ice cream scoop or a large spoon to scoop batter onto a cookie sheet covered with wax paper.

5. Bake for 12 minutes (rotating the pan halfway through cooking) or bake un-til the edges of the cookies are light brown.

Cranberry Banana Oatmeal Cookies

Ashley Gray

www.csun.edu/sdfsa

is a Nutrition

and Dietetics

student and

works at the

Marilyn

Magaram

Center on

campus. She

enjoys cook-

ing different

cultural

foods.

The end of each semester brings the

great paradox of tremen-

dous relief that classes are

almost over and the overrid-

ing anxiety of upcoming

finals. Countless hours are

invested in studying, which

inevitably results in a loss of

sleep. Naturally, caffeine

consumption increases as

does stress-induced munch-

ing.

To get re-energized this fi-nals season, try combating your snack attack with a few of these healthy op-

tions. They will leave you feeling more energized and boost up the brain waves.

PB + X= Success: Our good old friend, Mr. Peanut Butter brings back memories of elementary school play-grounds and lessons in lunchbox com-merce. Peanut butter is an excellent source of protein and naturally low in sugar. The protein leaves you feeling satisfied and ready to conquer your next biology chapter. Pair 2 tablespoons with baby car-rots, celery, or pretzel sticks. Or spread on a slice of whole wheat bread and enjoy.

Skip the King Size: The big candy bars are tempting and conveniently located within grabbing distance at checkout, but satisfy your sweet tooth with fruit instead. Fruit is naturally sweet and has plenty of fiber to keep you full longer. In doing so, you will bypass the lethargic crash that comes from the rush of sugar entering your system after you eat that King Size Snickers. Eating fruit is also better for the envi-ronment as the peel serves as the

wrapper and is biodegradable so no need to worry about recycling.

Come prepared: Prepack your snacks for the day in re-sealable Ziploc bags. Portioning your snacks will help pre-vent overeating. A large influx in calo-ries can make you feel sluggish. 1 cup of goldfish, dry cereals, pretzels, roasted chickpeas, or popcorn is a healthy alter-native to chips. If you like variety, make your own trail mix by combining lefto-

ver cereal with dried fruit and nuts.

Revamp your H2O: Add some fresh cut fruit to your water bottle to add flavor as well as some essential water soluble vitamins. Vitamins help regulate the body’s physiological processes in order to keep you feeling good. Drinking the extra water keeps your skin from

becoming too dry in the winter winds.

2 for 1: When purchasing a meal on

campus, eat half right away and save

half for later. You will not only save a

few bucks, but a few calories, too. You

can also share with a study buddy. Look

to bulk up the meal by choosing fiber-

rich veggies as a side, like the string

bean chicken at Panda Express.

P a g e 1 1 V o l u m e 1 , I s s u e 1

3) Use MyPlate

as a guide for

preparing

healthy meals.

Confused

about what it

means to eat

“healthy”? Use

MyPlate to

guide you toward preparing a

healthy meal to take to school.

This guide reminds us to incorpo-

rate grains, protein, dairy, and

fruits and vegetables (half of your

2) Use food items that do not require a

lot of preparation, like chopping or

cooking. To save time it is a helpful

idea to avoid packing food that re-

quires heavy preparation such as

chicken, lasagna, or pasta because no

one wants to spend the a whole Sun-

day over a hot stove preparing food

for 5 days (unless you are a challenge

seeker). Foods that require minimal

preparation include grapes, melon,

baby carrots, Wheat Thins, and

cheese sticks.

plate!) in our meals in order to

take advantage of all the im-

portant nutrients found in

these 5 food groups.

Source:

(2013, September 9). Do it Your-

self Meal Kits for Kids. Retrieved

from http://

blogs.extension.iastate. edu/

foodsavings/2013/09/09/do-it-yourself

-meal-kits-for-kids-better-nutrition-

lower-cost-and-less-waste/

“Fruit is

naturally

sweet and

has plenty

of fiber to

keep you

full longer.”

Surviving Finals

Eating Healthy on the Go (continued from page 9)

Nicki Motoyasu

www.csun.edu/sdfsa

P a g e 1 2

www.csun.edu/sdfsa

V o l u m e 1 , I s s u e 1 P a g e 1 3

www.csun.edu/sdfsa

P a g e 1 4

Message from our President

organization. I soon found myself in

a 7:30 AM SDFSA meeting full of like

-minded food and nutrition nuts. I

found my CSUN home.

I hope you have too. If you are a cur-

rent member or if you are reading

this because you have an interest in

food and nutrition, I encourage you

to become involved in the activities of

SDFSA. We are a dynamic organiza-

tion, over 100 members strong. Our

mission is to give students meaning-

ful involvement in activities related

to the fields of nutrition and food

science, to provide opportunities to

develop leadership and organization-

al skills, to get to know fellow food

and nutrition nuts, to

learn about exciting

professional opportu-

nities, internships,

and volunteer posi-

tions, and above all to

be a reliable evi-

denced-based voice

on campus in the are-

as of food, nutrition,

and food science.

This semester has been packed with activities!

Our fall semester Food and Nutrition Lecture

Series included a compelling presentation by

Aaron Flores, MPH, RD on Intuitive Eating.

Dr. Michelle Barrack-Gardner presented on

the Female Athlete Triad, and we learned

about Food Safety from Ashley Barton, Senior

Quality Management Specialist at Seritech. A

variety of special guests joined us for our bi-

weekly meetings, including Steve Baldwin,

MS, RD, Director of the Los Angeles Depart-

ment of Public Health Nutrition and Physical

Activity Program, Randi Drasin, MS, RD and

President of LAD, and Nina Gasgow, RD

whose focus is disordered eating.


SDFSA’s annual Dietetic Internship Symposi-

um on November 9th brought in internship

directors from all over California. This event is

critical for students in CSUN’s Didactic Pro-

gram in Dietetics (DPD) to prepare for the die-

tetic internship selection and application pro-

cess. SDFSA is also hosting a series of Dietetic

Internship Support Group meetings October to

February for students applying for the Spring

2014 Match. A Thanksgiving Can Drive sup-

ported the North Valley Family YMCA. SDFSA

members tabled at Welcome to Wellness and

Meet the Clubs campus events and our recruit-

ment efforts have brought in students from

diverse disciplines such as biology, psychology,

and kinesiology.

These activities and events were made possible

by the work of many SDF-

SA officers and commit-

tees who made it look easy,

but don’t be mistaken. It

takes many hours of plan-

ning, organizing and dele-

gating to get their jobs

done. And of course with-

out the help of all the

members who volunteer to

do the myriad tasks re-

quired little would get ac-

complished. Thank you to all of you who show

up to participate with your “A-game”!

Next semester we have another full roster of

events including more Food and Nutrition Lec-

tures, the annual Career Symposium, more

community service projects, the exciting 8th

Annual Iron Matador Competition, and the

election of new officers for the 2014-2015

term. I challenge you to join us and partici-

pate. You will have wonderful experiences,

learn valuable skills to add to your portfolio,

and have the opportunity to make lifelong

friends. I hope we can count on seeing you

next semester!

A packed audience at

the DI Symposium in

the Lake View Terrace

Room (above).

Brandi Rudolph, Mon-

ica Pang, and Alahe

Yazdanipour at Meet

the Clubs Day on

September 3, 2013

(inset).

(continued from page 1)

www.csun.edu/sdfsa

Left to right: Walter, Michele, Francis, Maryann, and Gabbie. Francis is taking care of his own hidden garden.

The children of El Castillo working hard.

age, ran with ease while the volunteers were always try-

ing to watch where they were going.

This year, lessons included healthy meal planning utiliz-

ing day-to-day foods, hygiene practices, micro- and mac-

ronutrients, the consumption of different fruits and vege-

tables, the growth of plants, and physical activity. Specif-

ic education concerning lactation was also offered ,and

environmental concerns were addressed as well. A survey

was conducted, interviewing as many people as possible,

to assess the progress of the program thus far.

Personally, my parents (more specifically my mother)

lived in conditions similar to those of the people of El

Castillo. It was touching to experience a small fraction of

what my parents had gone through. I chose to be in the

gardening group as my father is a great inspiration to me.

He was a gardener who had to learn through trial and

error. He was not taught that there is a specific season

for the growth of certain flowers. He was not educated in

knowing why certain plants need more sun than others.

He was truly just like the people of El Castillo, knowing

so much, yet being so humble with the little they have.

They rather belittled themselves while always showing so

much respect and love toward the volunteers. It was

heartbreaking to witness this mentality, as like all the

volunteers, we were the ones who were grateful to them

for their welcoming spirit and for providing us with les-

sons about community and friendship. We hope our

presence helped this community in the Dominican Re-

public with the little education we had to offer them. I

truly desire to one day return and visit once again with

the people of El Castillo.

Rain or shine!

Plant with Purpose (continued from page 1)

V o l u m e 1 , I s s u e 1 P a g e 1 5

www.csun.edu/sdfsa

PRESIDENT

Jocelyn Harrison

VICE PRESIDENTS

Pedro Argueta & Walter Fuentes

SECRETARIES

Jessica MacMartin & Daniela Voosen

TREASURER

Monica Pang

CHIEF COMMUNICATIONS OFFICER

Christine Myung-Kim

WEB ADMINISTRATOR OFFICER

Brandi Randolph

HISTORIAN/PUBLICITY OFFICERS

Cassie Berger & Ashley Gray

FUNDRAISING TREASURERS

Maggie Gutierrez & Margaux Permutt

EDITORS

Amanda Blake & Maria Inauen

LEGISLATIVE OFFCER

Anjali Prasertong

ADVISORS

Dr. Terri Lisagor & Dr. Elizabeth Sussman

MISSION OF SDFSA

The Student Dietetic and Food Science Association provides a framework

for meaningful student involvement to develop leadership skills, inspire

professional interest, to develop channels of communication between stu-

dents, advisors, faculty, the Family Consumer Sciences Department, and

the community in the areas of Dietetics, Food Science and related fields,

and to serve as the source of food and nutrition information on

campus.

OUR HISTORY

The Student Dietetics Association first became a chartered campus organization on February 18, 1975.

SD

FS

A B

oa

rd M

emb

ers

2014 Calendar of Upcoming Events

JANUARY

21 — Classes begin

28 — 7:30am SDFSA meeting

FEBRUARY

11, 25 — 7:30am SDFSA meetings

20 — National Recreation Sports and Fitness Day

24 — California Dietetics Association (CDA) Public Policy

Day

24-28 — CSUN Eating Disorder Awareness Week

Career Symposium (TBA)

MARCH (National Nutrition Month)


12 — Registered Dietitian Nutritionist Day

30-1 — Academy of Nutrition and Dietetics Public Policy

Workshop in Washington D.C.

Iron Matador (TBA)

APRIL

7-12 — Spring Break


3-5 — CDA Annual Meeting in Pomona, CA

Food for Thought, Fall 2013

Documents

Transcript of Food for Thought, Fall 2013