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Food Thymes Staying Healthy On and Off Campus
Spring has sprung! A Note from the Editors
Affordable Wellness Services: Klotz Student Health Center By Margaux Permutt We have an incredible resource right here on campus, the Klotz Student Health Center. Medical, dental, vision and wellness services are available to students at little or no cost. Some services are free while others are greatly discounted. I currently maintain a wellness “regime” at the Klotz Center. Every week I visit the chiropractic clinic for an alignment adjustment ($5), every other week I get a massage ($35 for an hour), and once a month I get acupuncture ($20 a visit). These prices are lower than those offered by other health insurance companies and competitive companies. Best of all, you can do it all on campus! The Klotz Center has an organized and easy to use the website and you can make appointments for any service online using your normal CSUN login as your username and password. Klotz health coverage is included in your tuition, so make sure you take advantage of the service you are paying for out of your student fees. Make school work for you! Utilize all the resources the campus has to offer. They are here to help you grow and thrive. For more information, please visit www.csun.edu/shc
Spring has sprung and summer is around the corner! This issue is full of tips and tricks to keep you healthy on campus and off. Inside you’ll find recipes, services, and information that will help you finish the semester healthy and happy. We personally want to thank all those who contributed articles to the Spring Newsletter. We have accomplished a lot in this past year and look forward to the year ahead. May everyone have a peaceful and joyous summer, and get a well needed break from studying. See you in the fall! -SDFSA Editors 2012-2013 Tatiana Kiesewetter and Margaux Permutt
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President’s Message Dear Friends, Faculty, Alumni, and CSUN Community, It has been my honor to serve as President of the Student Dietetic and Food Science Association (SDFSA) for this academic term. As I look back on when I attended my first SDFSA meeting in 2010, I did not realize that this organization would be the foundation of my educational experience as a nutrition and dietetics student. I am grateful for the various leadership opportunities that I have been able to take on while serving as a member and officer the past three years. My leadership experiences in SDFSA have provided me with insight as to who I want to be as a dietetic professional. As we reach the end of another successful year, I would like to recognize our organization’s successes. We began the year with our annual Dietetic Internship Symposium. Various dietetic internship directors shared with our students, as well as visiting students from other campuses, valuable information about their unique dietetic internship programs. We also celebrated Food Day with our annual barbeque. We sold fresh and healthy lunch options for students and faculty including turkey burgers, veggie burgers, and salad with produce donated from Underwood Family Farms. The various Nutrition Lecture Series events were also a tremendous success. In the spring semester we hosted the 6th Annual Iron Matador cooking competition. This event, in particular, was a huge success thanks to the Iron Matador Committee members and volunteers. We show our strength as an organization when we work together to successfully implement events, such as Iron Matador. Congratulations to the winners of the event, Qundeel Khattak, Jessica Reynolds, and Lilyan Vosghanian, also known as “The Sweet Hearts”. This was the first year that we incorporated disease specific cooking as a theme, and we are proud of our contestants for combining culinary and food science, with health and disease management and prevention. Sincerely, Dana Sutherland SDFSA President 2012-2013
Advisor’s Message from Dr. Joyce Gilbert “Our student members are extraordinary service volunteers in our communities. I am proud of each of our members and honored to have had the pleasure to be an advisor to this Association.” I would like to share a few thoughts as we conclude another academic year. My hope is that each of you will continue as service volunteers while growing into volunteer leaders. As volunteer leaders in food, nutrition, and public health may you continue to search for truth and advocate for the health of our nation, but not confuse those truths with the politics of advocacy so as not to compromise your pursuit of knowledge by a quest for power. May you always remember, with the privilege of an education comes the obligation of social justice and engagement in your community. Lastly, one always hopes, as a faculty advisor, to have served each of you within the realm of mentorship and imparted lessons learned to help your personal development as mentors and leaders. Mentorship is much like leadership, there are ones for a reason, ones for a season, and ones for a lifetime. At points in your life you will be called on to be any or all of these. Much success to each of you in your cathartic journey as food and nutrition professionals.
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How to Eat Healthy on a Budget By Tatiana Kiesewetter
Eating healthy is a way of life. It is the principle or the belief that healthy food is an investment in one’s health and can prevent future medical health complications. Preventative healthy eating is like the old saying “an ounce of prevention is worth a pound of cure”. However, for many who are willing to commit to the initial discipline of eating healthy, what frustrates the attempt to be healthy is the weak purchasing power of the dollar and the nutrients it can buy. The growing epidemic of obesity and Type II Diabetes has been due in part to the prevalence of cheap sugar, salty, and fatty food. To let the dollar dictate how one eats is to invite disasters such as malnutrition, obesity, hypertension, and type 2 diabetes. Here is a list of recommendations. Choose three to start with and add as you become more comfortable: Look Ahead-Plan your meals for the week. Having a goal of what you want, you have the choice to check nutrition facts and/or substitute with cheaper options. This requires time and thought, but the time it takes is time you’ll save later in the week. Be a Penny Pincher-Scavenger for coupons from local newspaper or online, the investment of the cost of the newspaper is worth the amount of potential savings. Don’t Let Your Stomach Buy -Never shop when you are hungry and are most vulnerable to buy junk food. Fresh is Best-When purchasing fresh produce pay attention to what is in season. Produce that is in season is cheaper and this is an affordable way to introduce balance and variety from season to season. If however, fresh produce isn’t an option, frozen and canned are better than none at and the nutrition is comparable to fresh produce. Sticks to the Sides- As a generalization, the aisles in the middle of the store have the lowest nutritional content. 3 Stay away from aisles with the junk food.
Stick by the List-Shop only for what is on your shopping list. Often times it is easy to sneak in foods that aren’t as nutritious, especially when there is no list to keep the shopper accountable. Be a Penny Pincher-Scavenge for coupons from the local newspaper or online. The investment of the cost of the newspaper is worth the amount of potential savings. Don’t Let Your Stomach Buy-Never shop when you are hungry and are most vulnerable to junk food. Fresh is Best-When purchasing fresh produce pay attention to what is in season. Produce that is in season is cheaper and is an affordable way to introduce nutritional balance and variety. If fresh produce isn’t an option, frozen and canned are better than none at all and the nutrition is comparable to fresh produce. Sticks to the Sides-As a generalization, the aisles in the middle of the store have the lowest nutritional content. Stay away from the junk food aisles. Stock Up-When there is a sale on healthy dry goods like brown rice, whole grain pasta, crackers or cereal, take advantage and stock up. Limit Red- Reduce the amount of red meat; instead choose cheaper and leaner options like chicken or turkey. A cheap source of protein that has all the essential amino acids is eggs. Do- it-yourself- Make your own sacks. Instead of buying individual pre-packaged baby carrots buy baby carrots in bulk. Or buy raisins and unsalted nuts in bulk and make your own trail mix. Ditch the Brands-Buy generic brands. Contrary to the marketing slogans, ingredients are essentially the same and are more affordable. Stay in-Avoid eating out- Restaurants have larger servings with a big bill. Fast food while cheaper has detrimental amounts of fat, sugar, and salt which sabotage the efforts of trying to eat healthy. References: “Healthy Eating”. American Diabetes Association. Retrieved March 11, 2013. http://www.diabetes.org/diabetesbasics/prevention/checkup-america/healthy-eating.html “How to Eat Healthy on a Budget”. American Heart Association. Retrieved March 11, 2013. http://www.heart.org/HEARTORG/Conditions/Diabetes/Prev entionTreatmentofDiabetes/How-to-Eat-Healthy-on-aBudget_UCM_316810_Article.jsp
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Healthy Eating Options on Campus By Dani Voosen
They also have specialties, which include mushroom chicken and mandarin chicken. Sushi, miso soup, veggie or chicken noodle soups, spicy chicken noodles, and shrimp Thai basil noodle salads are also available.
Have you ever been hungry on campus and not known where to eat that is healthy? Cal State Northridge has over ten places to eat on campus where you can find a meal that is low in fat and calories. All can be found in three primary locations: The Matador Food Court, the Marketplace at the Sierra Center and Arbor Grill. I. Matador Food Court is located near the bookstore. El Pollo Loco-Some of the healthiest items include a skinless chicken breast meal, bean rice and cheese (BRC) burrito, pollo bowl, and taco al carbon. You can also get pinto beans, black beans, a small chicken tortilla soup, Spanish rice, and a garden salad as a side. Panda Express- Splitting a 2 entrĂŠe plate with a friend makes for the perfect portion size. The Panda bowl, beef and broccoli, mushroom chicken, mixed vegetables, steamed rice, and sushi are among the healthier options to pick. Burger King- offers tender grilled chicken sandwich, BK veggie burger, or a side garden salad with fat-free ranch or light Italian dressing as lighter options. II. Marketplace located at the Sierra Center Checkers- offers a wide variety of freshly made sandwiches including, turkey, albacore tuna, avocado and sprouts, chicken or vegetarian. You can request wheat bread and lite or no mayo and add mustard instead. Checkers also offers delicious fresh fruit salads for a reasonable price. Pizzazz- If you are craving Italian food, order a pasta marinara but you may want to split this with a friend since the portion size is big. Or you could order a slice of pizza with a side salad or vegetables. Cilantro- Order chicken tacos or a taco salad, but make sure to ask for less tortilla strips. You can also add rice, beans, corn tortillas, tomato, lettuce, onion, fresh salsa, pico de gallo, and guacamole. Bamboo- offers a variety of Asian cuisine such as teriyaki bowls, including chicken and salmon in which you can request brown rice in your bowls instead of white rice.
III.) The University Student Union Pub- They offer turkey burgers, salmon burgers, or garden burgers and fruit salad. You can also get spaghetti marinara, salads or wraps. Request sauce or dressing on the side. The Pub also serves breakfast up until 10 am. You can order egg whites, English muffins, and fruit. Subway is another great option to consider. There are several six-inch sandwiches that are six grams of fat or less and using wheat bread and adding a variety of vegetables will increase fiber. IV.) The Arbor Court The Arbor Grill serves delicious meals throughout the day. You can order oatmeal or egg white omelets before 10am, after that you can order one of their daily salads and request light dressing or ask for it on the side. Choose one of their daily grill items, they include chicken, salmon or tofu, which comes with vegetables and a starch. They also serve stuffed potatoes with broccoli and mozzarella cheese as well as turkey, salmon, and garden burgers. CSUN campus also has several convenience stores located throughout campus. At any of these stores, you can get fruit or vegetable cups, sushi, Starkist tuna to go, hummus and pita, salads, or hard-boiled eggs. Finding a healthy meal on campus does not need to be hard; you just need to know where to look. References: California State University, Northridge. (n.d.). Healthy eating on campus. Retrieved March 14, 2013, from http://www.csun.edu/~vfoao0lc/healthy%20dining%20guid e%2012.pdf
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How to Pack a Safe Lunch By Daryl Goldes When we are busy running around on our college campuses, taking exams, writing papers, and attending club meetings, the food that we eat tends to fall on the back burner. We have all heard about the importance of healthy eating: watching our carbohydrate intake, not all fats are created equal, etc, etc. But did you know that the way that we eat, and the way food is prepared, is just as important? When we are running around from place to place, it is easy to grab the first thing that we see, without consideration to food safety. But certain foods are more susceptible to spoilage. From reading about salmonella in cantaloupe to mass recalls of canned tuna, we have become well aware of the vulnerabilities of certain food items. Pathogens need six specific conditions to grow. If any of these conditions are present, the likelihood that foodborne illness will prevail increases. These conditions can be remembered with the acronym FATTOM: Food, Acidity, Temperature, Time, Oxygen, and Moisture. This acronym can help us remember which foods are the best, and create awareness of the factors that cause foodborne illness. Foods with a strong energy source, like carbohydrates or proteins, are most vulnerable to spoilage. Examples of these foods are meat, dairy, poultry, and eggs. pH is a measurement of how acidic or basic a food is. pH is measured on a scale of 1.0-14.0, with 1.0 being the most acidic and 14.0 being the most basic. Pathogens are most likely to grow in foods that fall in the middle of the pH scale, around 4.6 to 7.5. Bacteria love to grow in the “temperature danger zone”; that is, between the temperatures of 41°F and 135°F. The most vulnerable zone is from 75°F to 125°F. Coincidentally, your food will most likely fall within these temperatures if it is not packed properly. If foods are kept in this danger zone for long periods of time, pathogens will grow; after four hours, they will have grown to a level high enough to cause foodborne illness. Most pathogens require oxygen to grow; some organisms, however, can grow when oxygen is absent. Pathogens that grow without oxygen can grow in cooked rice, untreated garlic-and-oil mixtures, and baked potatoes. Pathogens grow best in foods with high water content. This includes milk and dairy products, fruits and vegetables, eggs, poultry, sprouts, tofu, meat, and fish. Many of these foods also happen to be what you would typically include in your lunch. So how do you pack a safe and healthy lunch to eat on campus? For starters, wash your hands for 20 seconds with soap and water before packing your lunch. Careful hand washing is the best defense against the spread of harmful pathogens. Prepare perishable foods such as chicken salad sandwiches, pasta salad, chicken, or vegetables, the night before so that they are given ample time to chill thoroughly. It is best to pack your lunch in an insulated soft cooler with plenty of ice packs. If you have access to a refrigerator to store your soft cooler during the day, leave the flap of the cooler open to give your lunch access to the cold air of the refrigerator. Nonperishable food items such as low-sodium almonds, dried fruit, peanut or almond butter, and sunflower seeds, provide you with necessary protein and fat to keep your energy up throughout the day. These items do not require a cold source and will not spoil during the day. Even when we are busy with the many demands that college life has to offer, these simple steps will go a long way to ensure we can affectively perform in our daily lives without being held back by foodborne illness. Reference: ServSafe CourseBook. (5th Ed.). 2010. Chicago, IL: National Restaurant Association
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Fast, Healthy Eating on the Go By Sharon Pokorny PB, Banana & Molasses Wrap Ingredients: 1 Whole Wheat Tortilla 1 Tbsp. Peanut Butter (or any nut butter) 1 tsp. Blackstrap Molasses 1 Banana Directions: 1. Spread peanut butter on one side of the tortilla. 2. Drizzle molasses over the peanut butter. 3. Slice and add banana. 4. Roll up and enjoy! *Drink with orange juice (vitamin C) for better iron absorption Quick “Quesa�dillas Ingredients: 2 Whole Wheat Tortillas 2 Tbsp. Hummus (homemade or store bought) 1 tsp. chopped green onions 1 tsp. salsa (homemade or store bought) Directions: 1. Spread one tortilla with hummus and place on a griddle over medium heat. Sprinkle with chopped green onions and salsa. 2. Top with the second tortilla and cook until the bottom tortilla is warm and soft, about 2-3 minutes. Flip and cook the second side for 1 minute. 3. Remove from heat, cut into quarters, and enjoy!
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SPRING 2013 Make “cookie balls� out of the batter and pop into the oven until they are slightly brown. *Which is roughly fifteen to twenty minutes.* Banana Protein Cake Ingredients: 1 big banana, 2 eggs (or 2 egg whites if you want to cut down on fat and cholesterol), 1 scoop of protein powder Nutritional Content for whole cake: Calories: 323 kcal Total Fat: 16g Carbohydrates: 37.8g Sugar: 18g Directions: Preheat the oven to 430 degrees Fahrenheit (or 220 degrees Celsius). Put all ingredients in a bowl. Process everything together either with a blender or food processor.
Three Ingredient Recipes for the Physically Active By Christina Bowen These three recipe require very little time, effort and ingredients; three ingredients to be exact. Each of these recipes is packed with protein and carbohydrates, and great after a workout. They are also great if you just want a sweet without feeling guilty.
Oatmeal and Cottage Cheese Pancakes Ingredients: 1/2 cup of oatmeal, 1/4 cup of cottage cheese (I like to use fat free, but any type can work), 2 eggs *vanilla extract and cinnamon optional for taste* Nutritional Content for whole batch: Calories: 334 kcal Total Fat: 10g Carbohydrates: 20g Sugar: 2.75g Directions: Mix all ingredients and then process in a blender or food processor until mixture becomes smooth. Then, cook like a regular pancake! References: (July 5, 2011). http://www.fitnesstreats.com/recipes/ http://nutritiondata.self.com/
Peanut butter cookies Ingredients: 1/2 cup of protein powder (whey cooks better, but can use soy or other form), 1/2 cup of peanut butter (smooth, without salt), 1 apple Nutritional content for one cookie (roughly 1/8 of the whole batter): Calories: 136.8 kcal Total Fat: 8.7g Carbohydrates: 6.2g Sugar: 8.7g Directions: Preheat the oven to 430 degrees Fahrenheit (or 220 degrees Celsius). Mix everything together in a bowl. Then process everything together with either a blender or food processor till it makes a sort of batter.
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EATING THE RAINBOW AT CSUN Jocelyn Harrison Do you try to “eat the rainbow”? It’s the smart thing to do. Eating a beige diet may mean that you are missing out on vital nutrients. According to the United States Department of Agriculture's (USDA) 2010 Dietary Guidelines, many Americans do not eat the variety of foods that provide the nutrients needed to maintain good health. Under consumed nutrients include folate, magnesium, potassium, dietary fiber, and vitamins A, C, and K. Where can you get these nutrients? Colorful vegetables and fruits are packed with nutrients. In fact, consuming at least two and a half cups of vegetables and fruits per day is associated with a reduced risk of cardiovascular disease, other chronic diseases, and can protect you against certain types of cancer (USDA & U.S. Department of Health and Human Services, 2010). But that’s not all. Besides containing a variety of vitamins, minerals, and fiber, vegetables and fruits get their vibrant colors from an important class of compounds called phytochemicals (Xu & Howard, 2012). Phytochemicals are antioxidant rich compounds and most have been confirmed to have health-promoting functions in preventing cardiovascular disease, cancers, obesity, diabetes, as well as lowering blood cholesterol levels, and reducing inflammation (Brown, 2011). Phytochemicals defend plants against oxidative and environmental stress, like UV radiation, microbes, pathogens and parasites (Xu & Howard, 2012). In humans, through their ability to alter cell signaling pathways and gene expression, phytochemicals can regulate many physiological functions that help prevent disease (Xu & Howard, 2012). There are currently numerous clinical trials involving phytochemicals and their health benefits. But what if you are on campus and you left your lunch bag at home? Watch out. You’ll find plenty of tempting beige foods at CSUN in the form of crackers, chips, pastries, and fast food around campus. Steer clear. Here are some on campus “rainbow food” finds that are nutrient dense and calorie light Mercantile at the USU - Grab and Go Fresh Cut Vegetables (skip the Ranch!); Apples, Bananas Arbor Grill - Daily Green Salads (light on dressing); Apples, Bananas; always check out their cooked vegetable selections. The Marketplace at Sierra Center Salad Bar; From Bamboo Terrace - Fresh Veggie Sushi, Fresh Spring Rolls, Green Bean Stir Fry; From Cilantro - Chicken Tacos with Lettuce, Tomato, Cilantro and Pico de Gallo Matador Food Court El Pollo Loco - Grilled Chicken Salad (skip tortillas and dressing) with extra Fresh Vegetables (no margarine) Panda Express - Steamed Vegetable Bowl with Mushroom Chicken Here is a resource for other ‘healthier’ on-campus options http://www.csun.edu/tuc/healthy%20dining%20guide%2012.pdf What are your favorite on campus healthy eats? Email us at sdfsa@my.csun.edu and we’ll compile a list to share. References: Brown, A. (2011). Understanding food: Principles and preparation (4th ed.).Belmont, CA: Wadsworth. U.S. Department of Agriculture & U.S. Department of Health and Human Services. (2010). Dietary guidelines for Americans, 2010. Retrieved from http://www.health.gov/dietaryguidelines/2010.asp Xu, Z., & Howard, L. (2012). Analysis of AntioxidantRich Phytochemicals. [EBL Reader version]
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Planting With Purpose By Karen Carig Have you ever wondered what it would feel like to make a difference in a community? How about a community in a whole different country? In the summer of 2012, I had the greatest opportunity to volunteer at Villa Pajon, El Castillo in the Dominican Republic. I traveled in a group of twelve nutrition and food science majors from California State University, Northridge. Planting with Purpose was the title of our mission and we successfully planted different types of fruits and vegetables at the community school. We spent a total of two weeks making a difference in impoverished communities during our stay. Our typical day consisted of having breakfast at 7am, hiking down to the school by 8am (approximately 1 mile) and presenting the lessons plans we individually prepared, from 8:00 a.m. to about 9:30 a.m. We taught young groups of children about hygiene, food pyramid, identifying body parts and all sorts of fun. We would have a lunch break from 12:00 p.m. to 1:00 p.m., while serving the children between the ages of two to seventeen years old their favorite snacks. Some days it would be peanut butter and jelly on crackers/wafers with juice or celery sticks with peanut butter. Peanut butter seemed to be their favorite snack. After taking a lunch break with the young ones, we would prepare to lecture for the next group consisting of participants age fourteen into adulthood from 1:00 p.m. to 4:00 p.m. The community would hike up to the classroom and listen to us teach/demonstrate on hygiene, different cooking methods, sanitation and other fundamental topics of health. It was extraordinary to pass out donated products such as toothbrushes, floss, hand soap and cooking utensils to the older participants that are often taken for granted. Spending two weeks in Villa Pajon made a significant change in my life. It was an eye opening experience that included a change of heart. Although there was a slight language barrier, it was not difficult to read the language of love. This is a volunteer experience opportunity abroad that I would highly recommend to students who want to explore.
Karen with Yalein during a break after a lesson. Kitchen Appliances & Living Conditions of locals.
Left to right:(Amanda Grigg, Michele Christopher, Karen Carig, Daniela Voosen, Dania Diaz, Francesca Campisi, Christy Helvestine, Sarah McOsker, Jenna Jackson, Maggie Gutierrez, Dana Sutherland and Jessica Reynolds)
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When It Comes To Your Health – Beet It By Michelle Christopher Consider the beet: this vegetable inspires a love it/hate it relationship. The beet’s polarizing nature often renders it ignored at the grocery store, but here is a little known fact: beets are not only nutritious, but delicious too. It’s no secret that a diet rich in fruits and vegetables can play a key role in reducing the risk of chronic diseases and improving health. Beets have been heralded for their vast array of vitamins and minerals and positive impact on health. One of the fundamental characteristics that lend beets their protective nature is their nitrate content. This factor has been implicated in the reduction of blood pressure, benefits in cardiovascular disease, and improved athletic performance. Beets are also a great source of betalains, which are the pigments that impart the vegetables vibrant colors. Still not convinced that beets are not only good for you, but actually taste good too? Try this salad and let us know what you think:
Beet and Goat Cheese Salad Ingredients: Salad
1 medium red beet 1 medium gold beet 1 head of spinach ½ cup walnuts 2 ounces goat cheese, crumbled
Dressing
¼ cup orange juice ¼ cup olive oil ¼ cup balsamic vinegar
Directions: 1. 2. 3. 4. 5.
Wrap beets in foil. Roast at 400 degrees until tender. Cool, peel, and cut into ½ inch cubes. Separate spinach leaves from each of the stems. Combine and toss red beets, gold beets, spinach, walnuts and goat cheese. Pour orange juice, olive oil and balsamic vinegar into a mason jar and shake. Pour dressing over salad and toss salad once more when ready to serve.
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Kale, Date, and Almond Salad By Jessica Reynolds Ingredients: 1 bunch curly kale, washed, stemmed, and cut into chiffonade 1/3 cup toasted sliced almonds 1 granny smith apple, julienned and tossed with lemon juice ½ cups pitted and sliced dates Dressing: 1/8 cup honey 1/4 cup olive oil 1/2 tsp. salt Squeeze of lemon juice Recipe Directions: Blend all dressing ingredients and set aside. Place kale in a large bowl and pour dressing on top. Massage the kale for about 2 minutes. The kale will begin to darken and reduce in size. To finish, toss with almonds, apples, and dates. Some other ingredients that would complement nicely are dried cranberries, orange zest, balsamic vinegar, parmesan cheese, and much more! Experiment with kale salads to increase intake of Vitamin A, C, and K in your diet! About the recipe: Here’s a tip for using raw kale is salads: Massaging the kale creates a more desirable texture and consistency and allows the kale to take on the flavor of the dressing. I love this salad when I’m busy and on-the-go because it enables me to eat a flavorful, healthy meal that is quick, easy, and only has a few ingredients! Not to mention, it’s packed with lots of nutrients! I used to steer away from raw kale because it tends to be tough and hard to chew. Use this tip to massage the dressing onto the kale for at least 2-3 minutes and it will make a huge difference!
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Benefits of Green Tea on Kidney Function By: Amanda Grigg The main function of your kidney is to filter out toxic wastes from the body, while maintaining a balance of fluids and electrolytes. When the kidney fails to properly filter these substances, kidney disease becomes prevalent. There are 5 stages of kidney disease. Stage 1 consists of a slight damage to the kidneys and stage 5 is the complete failure of the kidney(s) (also called End Stage Renal Disease.) Two of the primary causes of kidney disease are diabetes and hypertension. Diabetes and hypertension both damage kidney function due to long term high blood pressure. High blood pressure (hypertension) occurs in diabetes as a result of high glucose levels in the blood and if the diabetic in question is also overweight, the heart has to pump harder to circulate blood through the body. Hypertension may also occur without diabetes but the end result is the same; the hypertension “burns out” the kidneys. As kidney disease progresses, the kidney is no longer able to filter out the minerals phosphorus and potassium, which then causes major complications. As phosphorus and potassium levels rise in the body, these minerals impair cardiac function. If these events are prolonged for any length of time, it will lead to heart attack. Because of this, among other factors, cardiovascular disease is the main cause of death in people with kidney disease. Green tea has been a staple in countries like India, China, Japan and Thailand for thousands of years. Presently, it is the second most consumed beverage in the world, with water being the first. The numerous benefits of green tea include several factors that prevent kidney disease and improve kidney function. Green tea contains powerful antioxidants called catechins, which reduce oxidative stress throughout the body. It contains an amino acid called theanine, which relaxes the central nervous system. It also contains caffeine, theobromine and theophylline which are body stimulants and found in many weight loss supplements. In particular, catechins and caffeine work to reduce cholesterol and blood sugar, as well as increase weight loss. Theanine is the most abundant amino acid in green tea which contributes to its flavor. If this wasn’t enough the motivate a person to drink green tea, it would be useful to know that green 12 tea protects also against stresses that can diminish
SPRING 2013 Theanine works with catechins to decrease high blood pressure, with theobromine and theophylline significantly reducing weight and fat (according to an 8 week study where participant drank 4 cups of green tea every day.) High cholesterol, high blood sugar and hypertension correlate with diabetes or hypertension, the two primary causes of kidney disease. For a person who already has kidney disease, reduction in these symptoms will greatly improve kidney function and reduce the risk of cardiovascular disease, the main cause of death in kidney disease patients. If this wasn’t enough to motivate a person to drink green tea, it would be useful to know that green tea protects also against stresses that can diminish your body’s immune system, including carcinogens. All stages of cancer have been found to be inhibited by green tea. Along with careful diet planning and monitoring, green tea may be the perfect supplement to the diet for kidney disease patients. References National Council on Strength & Fitness. (2012, November 01). Green tea and blood pressure. Retrieved from http://www.ncsf.org/NewsArticles/0251/GreenTeaandBloodPressure.aspx Roizman, T. (2011, July 06). Does green tea relieve stress?. Retrieved from http://www.livestrong.com/article/486339does-green-tea-relieve-stress/ Traister, J. (2011, July 17). Green tea bags for loosing weight. Retrieved from http://www.livestrong.com/article/494955green-tea-bags-for-losing-weight/
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SPRING 2013 took advantage of this special rate. My technician, Daniel, said he intended to lose the weight he had gained after moving to our country and wanted to monitor his progress. I thought using the BodPod as a self-monitoring tool was an excellent idea for anyone pursuing a new weight loss or exercise regimen. The BodPod is located inside room 291 in Sequoia Hall. I had to stop by the ATM on the way to my appointment, as only cash or checks are accepted. I also had to confess to Daniel that I had just eaten a banana and had my morning tea less than two hours earlier. The test requires no eating or exercising two hours before your appointment. I proceeded regardless, but was warned my results might be slightly affected. Subjects must wear tight fitting clothing, such as a sports bra and spandex shorts. I was provided with a lycra head cap, which I wore during the test. Overall, the test took less than five minutes and the results were printed instantaneously. As I reviewed my print out, I immediately saw the benefit of returning at the start of the fall semester to find out if my summer fitness plans improve my numbers. The BodPod can be considered not only an assessment tool, but a motivational tool, as well. Only six other facilities in the Greater Los Angeles area offer BodPod services to the public, according to the manufacturer’s website (www.cosmed.com). The Marilyn Magaram Center, sponsored by CSUN’s Department of Family and Consumer Sciences, also offers a Diet Analysis service that complements the BodPod assessment. Together, you will get a snapshot of how your eating habits and level of physical activity affect your body composition and your overall health. This information may spur you to make critical lifestyle changes that will have a positive impact on your future wellness and longevity. And if you tell a friend or family member, you can affect the long-term health of your loved ones, too.
BodPod Health Assessment Available on Campus By Amanda Blake The Marilyn Magaram Center, located on campus, offers a BodPod health assessment service to students and staff, as well as members of the community. The BodPod uses densitometry to estimate percent body fat. A direct correlation exists between a high percent body fat and health risks for chronic conditions, such as hypertension and insulin resistance. For this reason, it is an important screening tool for disease prevention. What is the BodPod? The BodPod is a chamber that uses air displacement to measure body density. The subject is weighed first, and this information, as well as age, gender, and height, is entered into the attached computer. The subject then sits inside the chamber, which is temporarily sealed (the chamber has a large window through which the subject can easily communicate with the technician). The air that is displaced by the individual is measured and provides the subject’s volume. The subject is then briefly connected to a breathing tube to determine the volume of gas inside the lungs. The amount of time the subject spends inside the sealed chamber is less than five minutes. Density is determined mathematically by dividing weight (mass) by volume, correcting for lung volume. Body density is related inversely to percent body fat and therefore, once body density has been determined, percent body fat and lean tissue mass can be derived. My Experience I decided to try the BodPod and searched CSUN’s website for information. I easily found the BodPod Guide with instructions to email healthassess@csun.edu for an appointment. As a student, my session cost $35 (this is the same rate for CSUN staff). Community members pay $50 and there is a special rate for three sessions (completed within 12 months) of $100. The individual who had an appointment before mine 13
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Inflammation and Cancer By Maria Inauen Researchers have found that a lot of precancerous and cancerous cells show signs of inflammation. Apparently, the longer inflammation is present, the higher the risk of getting cancer. Researchers further conclude that inflammation is a significant factor in the development of solid tumor malignancies. Scientists now know that inflammation is a lead player in many degenerative diseases. Along with this knowledge we also now know how to take preventative measures to avoid inflammation. One of those preventative measures is checking our CRP levels. CRP is short for Creactive protein which measures the inflammation in the blood. Smoking, high blood pressure, obesity, lack of exercise and poor nutrition can be contributors to high CRP levels. Diet influences inflammation. Following an anti-inflammatory diet is really quite simple. Eating a variety of wholesome foods (the less processed, the better), lots of organic fruits and vegetables as well as whole grains and one good source of omega 3-fatty acids will be of tremendous benefit to our body. Fatty acids have been shown to reduce inflammation and help prevent irregular heartbeats. They also reduce plaque from the artery walls and decrease blood clotting, blood fats and blood pressure. They further help reduce Crohn’s disease, ulcerative colitis and reduce the risk of rheumatoid arthritis. Foods rich in omega 3 fatty acids are flax oil, flaxseeds, walnuts, canola oil, Atlantic salmon, sardines canned in oil, Bluefin tuna, herring, sea bass, and mackerel. Drinking plenty of water also helps reduce inflammation. Recommended guidelines are six to eight glasses of water a day. If plain water gets tiring, there is always the option of adding lemon or orange slices, so the flavor won’t be as monotonous. Lastly, moderate exercise creates an anti-inflammatory response while relieving stress. Stress has long been known to be a significant cause of inflammation. The body produces cortisol when stressed to try and shut off the production of pro-inflammatory eicosanoids. High cortisol levels are linked to many stressors like being overweight, low blood sugar from a low carbohydrate diet and skipping meals, just to mention a few. Another good way to reduce cortisol levels is meditation and practicing mindfulness. However, any activity which makes us focus on breathing techniques will have a positive effect on our mind. Yoga, massage, biofeedback and exercise are just a few options. In short, whatever helps with relaxation will do your body and mind a world of good.
References: Hughes, A.(2009). Natural Health: Inflammation and cancer. On Fitness, 9, 34.
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Fine Nut Cake By Maria Inauen Ingredients: 4 egg yolks, 4 egg whites 200 grams sugar 200 grams hazelnuts (finely grated) 4 tbsp. hot water 1 tbsp. rum 1 pinch salt 4 tbsp. flour (white) 2 tsp. baking powder Jam (to use as spread) and Âź liter whipped cream and chocolate chips for decoration Start by beating the egg whites until you have a stiff mass. Beat egg yolks, hot water and sugar until it reaches a creamy consistency. Add rum and salt and fold in the stiff mass of egg whites. Then add the nuts. Lastly, sieve the flour and the baking powder onto the dough and then gently fold it in. Use a round cake pan, layer with parchment paper. Pour in your dough and bake at 350 degrees for 35 -45 minutes. Let cool and then cut the cake in half. Spread the jam onto one part of the cake and add about half of the whipped cream. Fold the cake together and put a thin layer of jam on top of the cake. Add whipped cream and chocolate chips for decoration. Guten Appetitď Š
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PNCs: Feeding the Passion By Sharon Pokorny
(Peer Nutrition Counselor) Abigail goes to the grocery store to do her weekly shopping of “healthy” foods. Although she thinks her choices are smart, she is actually making mistakes. She wouldn’t have made these simple shopping mistakes if she had seen one of the Peer Nutrition Counselors (PNCs) at CSUN. She is a college student with little time and little money. She buys “healthy” foods but wonders why she isn’t feeling better or getting fitter. She booked an appointment with a PNC who worked with her over several weeks to educate her about how to read nutrition labels and choose actual healthy foods at the grocery store. The PNC helped make nutrition information “easily digestible.”
Even with just one visit, the PNCs at CSUN can help others make easy, simple changes to their diet that they will greatly benefit from. PNCs work with clients over the weeks to help them meet their goals and transform the way they eat to become healthier. The PNCs provide FREE one-on-one nutrition counseling to discuss any nutritional needs or any topic related to nutrition. It is offered at three locations on campus: the Klotz Student Health Center, the Student Recreation Center, and the Living Well Lounge. The PNCs make up a “large portion” of the nutrition education available to all students on campus. Becoming a PNC might be a little intimidating and scary for some, however it will be one of the best experiences within the nutrition program. If you have volunteered at a hospital, then interacting with strangers isn’t so uncomfortable. PNC’s use motivational interviewing to help clients create smart, specific, measurable, achievable, relevant, and time-based goals. One thing to note is that when a client schedules a follow-up and doesn’t show, do not take it personal. It will be hard not to because you will be thinking, “what did I do wrong, did they not like what I told them, etc.” Do not doubt yourself, maybe the person just forgot the appointment, something may have come up, or they just didn’t meet the goals you set for them and they are embarrassed. PNCs often fear “what if I don’t know the answer?” but the retained information from past nutrition courses will surprise you. Plus, most people looking for counseling have poor nutrition knowledge to start with, which is why the services of a PNC are sought. Whether you are a loud, outgoing person or a quiet, shy person, being a peer nutrition counselor at CSUN will have a lasting impression that will help further your knowledge base and give you a glimpse of what it is like to be a dietitian.
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IRON MATADOR The Sweet Hearts- Heart Disease 1st place Winners!!!!
Qundeel Khattak Jessica Reynolds Lilyan Vosghanian
Fresh & FacelessHypercholestrolemia Jenna Jackson Holly Kercker Joel Paramo
Oranginas- Diabetes Farin Farahzadi Sarah Milner Katherine Buniatyan
Fusion- Diabetes Anthony Monette Hilda Chavez Carlos Cota
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Dana Sutherland President
Michele Christopher Vice-President
Danielle Crumble Vice- President
Jocelyn Harrison Treasurer
Maryann Boosalis Communications Chief
Daryl Goldes Web Administrator
Erin Malulu Secretary
Christy Helvestine Secretary
Jessica Reynolds Historian
Daniela Voosen Historian
Susie Wilson Funding Treasurer
Karen Carig Funding Treasurer
Dr. Joyce Gilbert Faculty Advisor
Dr. Terri Lisagor Faculty Advisor
Margaux Permutt Editor
Tatiana Kiesewetter Editor 18