Food for Thought, Fall 2013 by Food for Thought

Food for Thought A Publication of the Student Dietetic & Food Science Association Volume 1, Issue 1 IN THIS ISSUE:

15 Super Foods for Superior Health

Planting with Purpose

Help Fight the 4 Blues with Food Eggs Over Everything

The Whole Truth About Whole Grains

The Spring Iron 7 Matador Competition 2013 Food & Nutrition Conference & Expo

Eating Healthy On the Go

Pumpkin Spice No-Bake Cheesecake

Walter Fuentes

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 students have traveled to the Dominican Republic 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

Surviving Finals

Healthy Eating on Campus

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 person’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 introduced different aspects of nutrition and gardening skills. It is such a wonderful 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 (continued on page 15)

A Message from our President head screamed, “WHAT ARE YOU DOING is a graduate student HERE?!” Despite my pounding heart, a lifelong passion for food and nutrition and a dewith plans to complete the DPD in termination to make a difference in the world Spring 2015. She is helped me put one foot in front of the other. I passionate about walked right into Dr. Lewis-Goldstein’s FCS making a difference 380 class. For those of you uninitiated, just in the world and hopes to one day help know that this class is considered craft public policy that creates a nation of “challenging.” For me, it was a gift. fit and healthy people. The professional development assignment hen I walked on campus the first day offered points for joining an on-campus of school in August of 2011, a voice in my (continued on page 14) Jocelyn Harrison

Healthier 10 Alternatives for Baked Goods

Fall 2013

www.csun.edu/sdfsa

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Eat This Not That: Healthy Alternatives Amanda Blake

Welcome to the premiere issue of Food

Amanda Blake will complete the Didactic Program in Dietetics in the Spring and obtain her masters in 2016. She hopes to work in both clinical and community settings as a registered dietitian and one day become a certified diabetes educator.

tors has been of the “Eat This…” variety. When someone asks my advice, however, I often for Thought, a publication of the Student start with the less positive “...Not That” apDietetic and Food Science Association. proach. Skip the cheese, limit saturated fats, The SDFSA has published a newsletter watch your sodium intake, are you really going since 1991, including The Nutrition and to eat that doughnut? I should embrace the Science Bulletin, the SDFSA Newsletter, positive attitude of my peers. Eat more fiber! and most recently, Anjali shares the benefits of Food Thymes. Our new whole grains on page 6. Go name reflects our intenahead and reintroduce eggs into tion to promote fooducayour diet! Amanda gives us the tion to the CSUN commulowdown on page 3. Ever heard nity at large as the nutriof quercetin? Simona learned tion and food specialists that this plant pigment may be on campus. an effective substitute for cafAs co-editors, Maria Inauen and I announced feine at our profession’s national conference. the theme “Eat This Not That: The Healthy See page 8. Alternatives Issue” to the SDFSA at our first While well-meaning nutrition and food scimeeting. We were amazed at the creative ideence students can provide all the advice in the as members proposed. In this issue you will world, making dietary changes comes down to find articles on foods that fight the blues, sureveryday choices. And even the maligned viving finals, and eating healthy on the go. doughnut has a place in a healthy diet. In the You will also find three scrumptious recipes words of food science Professor Ritamarie Lit(turn to pages 3, 9, and 10). tle, “Food is food.” And what you do with that The overwhelming approach of our contribu- tasty bite of wisdom is up to you.

A Note from our Advisors The officers and members of CSUN’s Student Dietetic and Food Science Dr. Terri Lisagor and Dr. Elizabeth Sussman, 2013-2014 SDFSA Advisors

Association possess that “little extra,” demonstrating exceptional commitment to dietetics, food science and related fields. This community (AKA: family) of Food Science, Nutrition, and “The difference even Kinesiology students, exhibit dedication to their field of study superseding expectations. The SDSFA webbetween ordinary site (see below) shows the group’s involvement with each other, throughout campus, and the community. and extraordinary With membership growing, it is an honor and privilege to is that little extra.” be involved with each and every member of SDFSA, and Jimmy Johnson to watch the students and organization flourish. Congratulations to all!

(1943-)

With much thanks,

Drs. Elizabeth Sussman and Terri Lisagor, Faculty Co-Advisors Food for Thought www.csun.edu/sdfsa

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Volume 1, Issue 1

Fifteen Super Foods for Superior Health Maria Inauen is a second year Nutrition and Dietetics student and current co-editor of the SDFSA at CSUN. Maria 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 pressure-lowering potassium than bananas. Avocados are rich in good-foryou monounsaturated fats, and cholesterol-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 leaders, plump with nearly four grams of fiber per cup and a good dose of vitamin C. They also have cancerprotective 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 anticancer trace mineral that also promotes DNA repair and boosts immunity. Broccoli: is an easy way to get two potent cancer-blockers that modify natural estrogens into less damaging forms and increase the activity of enzymes that fight carcinogens. Aim for three servings a week of broccoli or

nity may actually prolong life. Sulfur compounds, which are also found in garlic, thin your blood and lower Butternut squash: This tasty fruit is blood pressure. The quercetin helps an exceptional prevent oxidation of “bad” cholesterol source of betaand defends against cancer and catacarotene, the antiox- racts. For maximum quercetin, idant the body con- choose red onions, then yellow, then verts to vitamin A. It white. is also an overlooked Quinoa: The Incas knew what was source of bone-building calcium. good for their Edamame: This green soybean is one health. Quiof the oldest snack noa is actualfoods, and one of ly a seed, not the most beneficial, a grain, and helping to lower serves up 11 “bad” cholesterol, grams of protect against cohigh quality protein and five grams of lon cancer, and fiber per half cup. The rice-like granstrengthen bones. Just steam and pop ules contain ample magnesium, pothe beans out of their pods. tassium, zinc, vitamin E, riboflavin, copper and more iron than true Flaxseed: The tiny, nutty-flavored grains. seeds are a good source of omega-3 fatty acids and lignans, which may Sardines: Sardines are the number block hormone-related cancers. They one fish to pick for their exceptional also pack a lot of protein. omega-3 fatty acids, which decrease its cruciferous cousins, including cauliflower, kale, cabbage and bok choy.

Kale: This leafy green tops the vegetable list in antioxidant power, with lutein and zeaxanthin protecting against age-related eye diseases. Eat also collards, spinach, and turnip greens.

blood clotting, prevent heart arrhythmias 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.

Kiwifruit: Named for New Zealand’s flightless kiwi bird, Tomatoes: Cooked or processed tothis fuzzy fruit, matoes are the which is actually a best source of berry, are on the top cancer-fighting of the list as the lycopene. New most nutrient-dense research shows fruit of all. Two have it may offer more potassium than a banana, twice bone protecthe vitamin C and fiber of a small orange, plus folate, magnesium, vitamin tion, too. Adding a touch of fat, such E, copper, and the antioxidant lutein,. as olive oil, to spaghetti sauce will increase the absorption. Lentils: Lentils are loaded with heartYogurt: Yogurt is an excellent source protective nutrients including folate and fiber. Half a cup of lentils contains of protein and calcium, and the nine grams of protein. Lentils are also friendly bacteria are an added benefit. These probiotics promote good digesa good source of iron, which makes tion and boost immunity. them a good meat substitute. Lentils are easy to prepare and cook up in 15 to Source: 20 minutes. http:// Onions: The Egyptian symbol of eter- www.environmentalnutrition.com/ www.csun.edu/sdfsa

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Help Fight the Blues with Food Daryl Goldes Tunzi mation may be beneficial. Foods known for their anti-inflammatory benefits include fish, deadlines, and projects, it is easy to dark chocolate, red wine, ginger tea, and burn out and become sad and blue. A “healthy fats” (almonds, hemp seeds, avocashort term funk is usually not a cause dos, and olive oil). Making sure that we get a for concern, but when an individual healthy amount of omega 3 fatty acids each feels this way for extended periods of day can lower levels of inflammation. These time, it can lead to larger issues. It is fatty acids help produce prostaglandins, normal to feel sad after a major life which are compounds that help with blood event such as a death in the family or a flow, blood clotting, and nerve and inflammadivorce, but some individuals have the tory responses. Omega 3 fatty acids are found blues on a regular basis, with an unin fish, fish oil, flaxseed, eggs, and chicken. known cause. Omega 3 fatty acids help reduce the number of cytokines (proteins that cause inflammaWe may feel sad when certain chemical retion) in the bloodstream, which will lower levceptors in the brain are limited. The amino els of inflammation as a result. acid tryptophan is a gateway to serotonin. Serotonin is a neuroOther foods that may be benefitransmitter that controls cial in preventing the blues inmood and is found in the clude antioxidants such as bluebrain. Tryptophan is berries, pecans, raspberries, kidconverted into another ney beans, and green tea. These neurotransmitter, called food items have compounds that kynurenic, which reducmay protect our cells from free es the supply of tryptoradical damage. Free radicals can phan to be converted to damage cells, and may play a role serotonin. When serotoin heart disease, cancer, and othnin receptors are cut off, er diseases of inflammation. In this may result in an addition to adding these foods to overall feeling of melanour diet, we should strive to get choly. regular exercise and utilize stress -reduction techniques. Many individuals cope with the blues in different ways. Some go for a run, others take a The blues can become a serious problem, nap or talk to a friend; others find themwhich is why it is important to understand the selves heading to the refrigerator a few more mechanisms behind it, so that it may be more times than normal. In addition to utilizing effectively treated. These simple and practical positive stress-management techniques, we steps may be instrumental in helping to reshould also take a look at our diet. The foods duce the inflammation that may be associated we eat may have a bigger impact on our with the blues, making it possible to enjoy a moods than we healthy, happy lifestyle in the future. acknowledge! Sources: So what can we eat to lower our risk of feeling Deans, E. Depression – Caused by Inflammathe blues? When we feel tion, Thus Like Other Diseases of Civilization. sad, the best food to reach Psychology Today. 31 March 2011. Retrieved for may not be our favor- from http://www.psychologytoday.com/ ite comfort foods like Ben em/57915 and Jerry’s or homemade Weil, A. The Depression-Inflammation Conmac and cheese. Since elevated levels of inflam- nection. Huffington Post. 4 November 2011. Retrieved from http://www.huffingtonpost. mation in the body may be associated with altera- com/andrew-weil-md/depression-andinflammation_b_1071714. html tions in our mood, foods that fight inflam-

We all feel sad at times. With exams,

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 dietitian and work with patients and clients in eating for disease prevention. In addition to being a nutrition student, Daryl is also a registered Irish dancing teacher.

Flaxseed oil is part of an antiinflammatory diet

Food for Thought www.csun.edu/sdfsa

Volume 1, Issue 1

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Eggs Over Everything in the brain. With a higher tyrosine level, your brain can produce more norepinephrine and dopamine, giving you that is a first year graduate student extra jolt of energy. Extra energy translates into wakefulness studying nutrition at CSUN. and alertness, which will help you throughout the day. She has a passion for everyNow for one last reason to take that leap and make a change: thing related to food, fitness, a single egg is a rich source of nutrients and has been shown and health, and is thrilled to pursue a career where she will to benefit one’s health and well-being. While there used to be use her knowledge to help oth- much talk of the negative effects of the cholesterol found in ers live their lives to the fullest. eggs, recent studies have debunked that myth, so don’t toss that yolk, or you’ll be tossing the nutrients along with it! Amanda Zarabi

When it comes to breakfast

options, there is a laundry list of choices. A nutrient-dense breakfast that includes 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 breakfast choices. Read on and I will tell you why eggs can be a great “One egg breakfast choice and show that even a lack of time no longer has to be an iscontains six sue.

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/benefitslots-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 regulation in overweight/obese, “breakfast-skipping,” late adolescent girls. American Journal of Clinical Nutrition, 97, 677688.

grams of protein A study published earlier this year in Messinger, W.J., Porosowska, Y., Steele, J.M. (1950). Effect of and only 80 the American Journal of Clinical Nufeeding egg yolk and cholesterol on serum cholesterol levels. trition showed that consuming a break- Journal of American Medical Association, 86(2), 189-195. calories” fast high in protein was a useful strategy to improve satiety levels among subjects. This is great news, as many Americans struggle with weight management. One egg contains six grams of protein and only 80 calories.

Shin, J.Y, Xun, P., Nakamura, Y., & He, K. (2013). Egg consumption in relation to risk of cardiovascular disease and diabetes: A systematic review and meta-analysis. American Journal of Clinical Nutrition, 98, 146-159.

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 proteins, such as eggs, have the ability to raise tyrosine levels

What Americans eat for breakfast. Retrieved from http://www.consumerreports.org/cro/magazine archive/2011/november/food/what-americans-eat-forbreakfast/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

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The Whole Truth About Whole Grains Anjali Prasertong

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 student's diet?

Anjali Prasertong is a former private chef who is currently pursuing a masters degree in nutrition. She is a contributing editor for the awardwinning 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

studies, eating an extra two servings of whole grains per day can lower the risk of type 2 diabetes 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 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 example, think of the difference between 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 refined 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 disease (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.

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 simply 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 typically 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 already-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 essential 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/healthgains-from-whole-grains/

Whole Grains Council. (2013). Whole Grains Eating whole grains can also help decrease A to Z. Retrieved from http:// wholegrainscouncil.org/whole-grains-101/ the risk of diabetes. According to the results of several large Food for Thought www.csun.edu/sdfsa

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Volume 1, Issue 1

The Annual Spring Iron Matador Competition Amanda Grigg And here’s the kicker: there is a secret winning team gets a small prize and ingredient that must be incorporated into all participants get a certificate. each dish and teams do not find out what Iron Matador really is a blast. It is a great way to show off your fancy cooking skills in the kitchen. Even if you’re not an excellent chef, Iron Matador provides a fun and exciting challenge for everyone. Not into cooking? No problem! The hosts of the competition keep the audience excited with nutriron Matador is arguably the tion trivia games, raffles, and most entertaining event put more. The best part is the audion by the SDFSA. Founded by ence gets to sample all the deliAaron Flores, former SDFSA cious dishes made by particiPresident, students have compants. So whether you’re an expeted in the Iron Matador for The spring 2013 winning team, The Sweet Hearts: Jessica Reynolds, Qundeel Khattak, and Lilyan Vosghanian (left to right) cellent cook, up for a fun chalthe past 7 years. lenge, or just want to cheer on Iron Matador is a cooking the teams, Iron Matador is a great that ingredient is until 15 minutes before competition spun-off from the time for everyone! popular TV show Iron Chef Ameri- the competition begins. Teams must throw on their creative caps and figure ca. In our verout how to integrate that ingredient. sion, we have 4 teams consistDishes are judged based on a variety of ing of 3 people criteria such as taste and appearance, but each. The teams most important is how creatively the seare responsible cret ingredient was incorporated. The for cooking an appetizer, entrée and dessert. is a senior, graduating this fall. She plans to apply for dietetic internships and graduate programs in February 2014. Her goal is to become a clinical dietitian.

The teams have 45 minutes to create each dish. The dishes are judged by 4 to 5 professionals (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 included “Around the World” and “Kid Friendly Cooking.”

Team Fresh & Faceless made dishes to fight high cholesterol: Jenna Jackson, Joel Paramo , and Holly Kercker (left to right)

www.csun.edu/sdfsa

Join us in March 2014 for CSUN’s 8th Annual Iron Matador. All Students are Welcome!

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2013 Food & Nutrition Conference & Expo Simona Hradil

Organized by the Academy of Nutrition & Dietetics, the Food & Nutrition Conference & Expo (FNCE) is the worldâ&#x20AC;&#x2122;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 promote healthier food choices and truly give individuals food for thought. As an aspiring registered dietitian, I felt that attending FNCE would broaden my horizons and expand my knowledge base for current research, especially on topics that are currently trending. 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 nutrition and looks forward to working with athletes. Simona is in California training for the 2016 Olympics and was an alternate for the 2012 London Olympic Games for the Czech Republic Team for Taekwondo.

George R. Brown Convention Center in Houston, Texas

FNCE offers opportunities for professionals, as wells as students/interns, to network. FNCE also offers opportunities to advance careers and participate in Dietetic Practice Groups and Member Interest Groups, educational sessions to attend, cooking demonstrations, specialized workshops, and more. Originally from Texas, getting to go back to my home state to attend 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 educational sessions on sodium reduction, 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.

Food for Thought www.csun.edu/sdfsa

I attended a highly coveted and packed presentation regarding energy drinks given by Chris Rosenbloom, PhD, and Mark Davies, PhD. The presentation included discussions about caffeine consumption, ingredients, and marketing strategies. Recent studies suggest daily caffeine intake is around 300 mg a day for adults and 100 mg a day for teens. In addition to sports enthusiasts, new energy drink products are targeted at women, moms, gamers, and office workers. Data also reflects that energy drink companies 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. Quercetin is a plant pigment and can be found in fruits and vegetables. The overuse of energy drinks was discussed prominently. (continued on page 9)

Volume 1, Issue 1

Page 9

Eating Healthy on the Go Pedro Alexander Argueta

is a 3rd year Nutrition and Dietetic student and current coVice 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 cereal as you head out the door, then you may want to implement 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 peanut 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. (continued on page 11)

Pumpkin Spice No-Bake Cheesecake Dani Voosen

Servings: 8

is graduating this Spring from the CSUN Nutrition and Dietetics program. She has been a member of SDFSA for three years serving as the Historian/Publicity Officer and the Secretary. She has a passion for cooking and eating healthy and her goal is to work with children and help put an end to childhood obesity.

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

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

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, tasting 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 www.csun.edu/sdfsa

knowledge and information. I also walked away from the convention center with a large goodie bag of samples! I am grateful to have attended 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!

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Healthier Alternatives for Baked Goods Ashley Gray

Many baked goods contain white allpurpose flour, butter, eggs, milk, and a lot of sugar. These types of ingredients produce a product that is high in calories and saturated fats, and void of many nutrients. Instead, try these suggestions in order to make “healthier” choices when baking.  Ashley Gray is a Nutrition and Dietetics graduate student at CSUN. She received her bachelor’s degree at University of California, Los Angeles. She is currently SDFSA’s publicity and historian officer.



Replace white all-purpose flour with a combination of whole wheat pastry flour and rolled oats. This will allow your baked goods to contain fiber and important nutrients such as selenium, magnesium, and zinc.



Instead of using large amounts of butter, which can be high in saturated fat, try cutting back on the amount or use a substitute 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 berries, or raisins. By replacing the chocolate chips with dried fruit, or cutting the amount in half, you will be adding nutrients like vitamin C, vitamin K, vitamin E, and fiber.

“Replace milk, which is high in saturated fat, with unsweetened

Replace eggs with mashed bananas almond milk.” or applesauce. Even though eggs have protein, they also contain saturated fat. By replacing eggs with  Replace milk, which bananas, for example, you will reis high in saturated fat, with unsweetduce the fat (and therefore calorie) ened almond milk. By doing so you will content of your baked goods and be eliminating saturated fat and deadd healthful nutrients such as pocreasing caloric content. tassium, vitamin B6, vitamin C, and Please find below my recipe for delicious fiber. Cranberry Banana Oatmeal Cookies.

Cranberry Banana Oatmeal Cookies 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 mediumsize banana)  1 teaspoon vanilla extract

Food for Thought www.csun.edu/sdfsa

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 combined. 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 until the edges of the cookies are light brown.

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Volume 1, Issue 1

Surviving Finals Nicki Motoyasu

tions. They will leave you feeling more wrapper and is biodegradable so no need to worry about recycling. energized and boost up the brain is a Nutrition waves. Come prepared: Prepack your snacks and Dietetics for the day in re-sealable Ziploc bags. student and PB + X= Success: Our good old Portioning your snacks will help prefriend, Mr. Peanut Butter brings back works at the vent overeating. A large influx in calomemories of elementary school playMarilyn grounds and lessons in lunchbox com- ries can make you feel sluggish. 1 cup of Magaram goldfish, dry cereals, pretzels, roasted merce. Peanut butter is an excellent source of protein and naturally low in chickpeas, or popcorn is a healthy alterCenter on native to chips. If you like variety, make campus. She sugar. The protein leaves you feeling your own trail mix by combining leftosatisfied and ready to conquer your enjoys cookver cereal with dried fruit next biology ing different chapter. Pair 2 and nuts. cultural tablespoons Revamp your H2O: Add foods. with baby carsome fresh cut fruit to your rots, celery, or water bottle to add flavor as he end of each semester brings the pretzel sticks. Or well as some essential water spread on a slice soluble vitamins. Vitamins great paradox of tremenof whole wheat “Fruit is help regulate the body’s bread and enjoy. dous relief that classes are physiological processes in almost over and the overridnaturally order to keep you feeling Skip the King ing anxiety of upcoming good. Drinking the extra Size: The big sweet and finals. Countless hours are candy bars are water keeps your skin from becoming too dry in the winter winds. invested in studying, which tempting and conveniently located has plenty inevitably results in a loss of within grabbing distance at checkout, 2 for 1: When purchasing a meal on but satisfy your sweet tooth with fruit sleep. Naturally, caffeine of fiber to campus, eat half right away and save instead. Fruit is naturally sweet and consumption increases as has plenty of fiber to keep you full half for later. You will not only save a keep you does stress-induced munch- longer. In doing so, you will bypass few bucks, but a few calories, too. You the lethargic crash that comes from the ing. can also share with a study buddy. Look full longer.” rush of sugar entering your system to bulk up the meal by choosing fiberTo get re-energized this fiafter you eat that King Size Snickers. nals season, try combating your snack Eating fruit is also better for the envi- rich veggies as a side, like the string attack with a few of these healthy op- ronment as the peel serves as the bean chicken at Panda Express.

Eating Healthy on the Go (continued from page 9)

2) Use food items that do not require a 3) Use MyPlate as a guide for lot of preparation, like chopping or preparing cooking. To save time it is a helpful healthy meals. idea to avoid packing food that reConfused quires heavy preparation such as about what it chicken, lasagna, or pasta because no means to eat one wants to spend the a whole Sun“healthy”? Use day over a hot stove preparing food MyPlate to for 5 days (unless you are a challenge guide you toward preparing a seeker). Foods that require minimal healthy meal to take to school. preparation include grapes, melon, This guide reminds us to incorpobaby carrots, Wheat Thins, and rate grains, protein, dairy, and cheese sticks. fruits and vegetables (half of your www.csun.edu/sdfsa

plate!) in our meals in order to take advantage of all the important nutrients found in these 5 food groups. Source: (2013, September 9). Do it Yourself Meal Kits for Kids. Retrieved from http:// blogs.extension.iastate. edu/ foodsavings/2013/09/09/do-it-yourself -meal-kits-for-kids-better-nutritionlower-cost-and-less-waste/

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Volume 1, Issue 1

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Message from our President (continued from page 1)

SDFSA’s annual Dietetic Internship Symposium on November 9th brought in internship directors from all over California. This event is critical for students in CSUN’s Didactic Program in Dietetics (DPD) to prepare for the dieI hope you have too. If you are a cur- tetic internship selection and application process. SDFSA is also hosting a series of Dietetic rent member or if you are reading Internship Support Group meetings October to this because you have an interest in February for students applying for the Spring food and nutrition, I encourage you to become involved in the activities of 2014 Match. A Thanksgiving Can Drive supSDFSA. We are a dynamic organiza- ported the North Valley Family YMCA. SDFSA tion, over 100 members strong. Our members tabled at Welcome to Wellness and mission is to give students meaning- Meet the Clubs campus events and our recruitment efforts have brought in students from ful involvement in activities related diverse disciplines such as biology, psychology, to the fields of nutrition and food and kinesiology. science, to provide opportunities to develop leadership and organizationThese activities and events were made possible al skills, to get to know fellow food by the work of many SDFand nutrition nuts, to SA officers and commitlearn about exciting tees who made it look easy, professional opportubut don’t be mistaken. It nities, internships, takes many hours of planand volunteer posining, organizing and deletions, and above all to gating to get their jobs be a reliable evidone. And of course withdenced-based voice out the help of all the on campus in the aremembers who volunteer to as of food, nutrition, do the myriad tasks reand food science. quired little would get accomplished. Thank you to all of you who show This semester has been packed with activities! Our fall semester Food and Nutrition Lecture up to participate with your “A-game”! Series included a compelling presentation by Next semester we have another full roster of Aaron Flores, MPH, RD on Intuitive Eating. events including more Food and Nutrition LecDr. Michelle Barrack-Gardner presented on tures, the annual Career Symposium, more the Female Athlete Triad, and we learned about Food Safety from Ashley Barton, Senior community service projects, the exciting 8th Quality Management Specialist at Seritech. A Annual Iron Matador Competition, and the variety of special guests joined us for our bi- election of new officers for the 2014-2015 term. I challenge you to join us and particiweekly meetings, including Steve Baldwin, MS, RD, Director of the Los Angeles Depart- pate. You will have wonderful experiences, ment of Public Health Nutrition and Physical learn valuable skills to add to your portfolio, Activity Program, Randi Drasin, MS, RD and and have the opportunity to make lifelong friends. I hope we can count on seeing you President of LAD, and Nina Gasgow, RD next semester! whose focus is disordered eating. 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.

A packed audience at the DI Symposium in the Lake View Terrace Room (above).

Brandi Rudolph, Monica Pang, and Alahe Yazdanipour at Meet the Clubs Day on September 3, 2013 (inset).

Food for Thought www.csun.edu/sdfsa

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Volume 1, Issue 1

Plant with Purpose (continued from page 1)

age, ran with ease while the volunteers were always trying to watch where they were going. This year, lessons included healthy meal planning utilizing day-to-day foods, hygiene practices, micro- and macronutrients, the consumption of different fruits and vegetables, the growth of plants, and physical activity. Specific 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) Left to right: Walter, Michele, Francis, Maryann, and Gabbie. lived in conditions similar to those of the people of El Francis is taking care of his own hidden garden. 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 lessons about community and friendship. We hope our presence helped this community in the Dominican Republic with the little education we had to offer them. I truly desire to one day return and visit once again with The children of El Castillo working hard. the people of El Castillo.

Rain or shine! www.csun.edu/sdfsa

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 students, 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

SDFSA Board Members

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

2014 Calendar of Upcoming Events

PRESIDENT

Jocelyn Harrison

JANUARY

VICE PRESIDENTS

21 — Classes begin

Pedro Argueta & Walter Fuentes

28 — 7:30am SDFSA meeting

SECRETARIES

FEBRUARY

Jessica MacMartin & Daniela Voosen TREASURER

11, 25 — 7:30am SDFSA meetings 20 — National Recreation Sports and Fitness Day

Monica Pang CHIEF COMMUNICATIONS OFFICER

Christine Myung-Kim

24 — California Dietetics Association (CDA) Public Policy Day 24-28 — CSUN Eating Disorder Awareness Week

WEB ADMINISTRATOR OFFICER

Career Symposium (TBA)

Brandi Randolph

MARCH (National Nutrition Month)

HISTORIAN/PUBLICITY OFFICERS

Cassie Berger & Ashley Gray

11, 25 — 7:30am SDFSA meetings

FUNDRAISING TREASURERS

12 — Registered Dietitian Nutritionist Day

Maggie Gutierrez & Margaux Permutt EDITORS

30-1 — Academy of Nutrition and Dietetics Public Policy Workshop in Washington D.C. Iron Matador (TBA)

Amanda Blake & Maria Inauen LEGISLATIVE OFFCER

APRIL

Anjali Prasertong

7-12 — Spring Break

ADVISORS

15, 29 — 7:30am SDFSA meetings

Dr. Terri Lisagor & Dr. Elizabeth Sussman

3-5 — CDA Annual Meeting in Pomona, CA