Food for Thought A Publication of the Student Dietetic & Food Science Association Volume 1, Issue 2
Spring 2014
IN THIS ISSUE:
From Hope to Cure: Relay for Life at CSUN
The Dish on Dieting 4
Laura Horwitz
Satisfying That Sweet Tooth
5
Vegetable Shortening... the Good, the Bad, and the Trans Fat Free?
6
Enjoy the Taste of Eating Right
7
Tips for Modifying Recipes for Better Health
8
Free of BPA: Yay or Nay?
9
Cauliflower Crust Pizza
9
Volunteering: Success Is in the Details
10
is a first semester graduate student in Nutrition & Dietetics working toward the DPD and MS degree. She returns to CSUN after a 31 year hiatus and career change having received a master's in Choral Conducting during the 1980s. Laura's passion for nutrition began as a lifetime member of Weight Watchers. Her area of interest is how the foods we eat affect our bodies.
The Relay for Life event, sponsored by the American Cancer Society, takes place in communities all over the world and is
Yogurt Pancakes
12
The New Craze: Kale & Chia Seeds
13
Is Your Kitchen Safe?
14
is the current SDFSA Treasurer and President-Elect. She is working to complete the Didactic Program of Dietetics (DPD), while also earning her Masters in Nutrition. As a registered dietitian, she plans to specialize in eating disorder treatment.
Health Benefits of Fermented Foods
15
Fiber. It seems like such a bland, boring
Iron Matador
16
Give Your Recipes a 12 Nutrient Boost
The 6th annual Relay for Life at California State University, Northridge (CSUN) took place over the weekend of March 22-23, 2014, on the quad in front of the Oviatt Library. The opening ceremony, which kicked off at 10:00 AM, welcomed participants and (continued on page 18)
Fiber: A Vehicle for Cholesterol and Sugar Monica Pang
Becoming Sustaina- 11 ble with MEND
the main fundraiser of the organization’s efforts to fight the battle against cancer. The event honors cancer survivors, remembers those who lost their battle, and fights against this horrible disease that has touched nearly everyone, everywhere, in some way, shape or form. Each Relay is unique to the community it serves. Thanks to the participants and their sponsors, nearly 14 million cancer survivors will celebrate another birthday!
word. Ten to fifteen years ago, many people were not aware that this indigestible substance was so important to their health, but the health and nutrition industry has made their point: you need www.csun.edu/sdfsa
fiber and lots of it! You may have heard that fiber helps “keep you regular.” What you do not always hear is the truly remarkable power of fiber in terms of cholesterol, blood sugar, and your weight. Think of your digestive tract as an interstate. Everything you eat comes down this path, where it is broken down and absorbed into the blood stream. What fiber does is act like a little pick-up truck that cholesterol latches onto, giving it a ride on its way out of the body. In other words, without fiber, cholesterol lacks a way out of your body, and as a result, can build up. This little analogy works with sugar as well. Sugar, by itself, is like an energy torpedo because it does not need much breaking down (continued on page 19)
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A Message From Our President Jocelyn Harrison
What an amazing year for SDFSA! Collectively, we have accomplished so many things; almost too much to count! I could not be more proud to have worked with such an outstanding group. Following are some highlights of this year’s accomplishments.
Jocelyn is in year three of the DPD and looking forward to getting her RD and MPH by 2017. She served as SDFSA Treasurer 20122013 before serving as President this year. Her professional focus is creating environments that foster and support healthy behavior.
answer! The new website is beautiful, interactive and constantly updated, as is all of our social media. Brandi is a better social media manager than any professional I’ve known.
Christine Myung, Chief ComOur two most important events, the Die- munications Officer is no tetic Internship Symposium and the Caslouch in the reer Symposium had the highest attendance in many years. This is due to the polish “Let’s go above and and professionalism of our Vice Presidents, Walter Fuentes and Pedro Argueta, as well as beyond” cattheir dedicated “staff” of member volunteers. egory. Christine and I Walter and Pedro brought in speakers for developed a new communication strategy for eight Food and Nutrition Lectures, going 2013-2014 that prioritized and consolidated above and beyond the usual six. These two the numerous emails that members were reVice Presidents will be a hard act to follow! ceiving. Christine has flawlessly and profesBrandi Randolph, our Web Administration sionally crafted each email that has gone out Officer, not only pushed our Facebook to over this year. She also decided we needed a more 500 likes with up-to-the-minute, fun and topprofessional look and took the time to master ical posts, but she also delivered an amazing Mail Chimp, an online email resource. Our new website. This was not an easy task but new weekly bulletins and messages to Brandi managed to overcome every obstacle (continued on page 3) thrown in her way by not taking “No” for an
A Note From Our Advisors As we look toward the end of another academic year, we reflect on how beautifully and
Dr. Terri Lisagor and Dr. Elizabeth Sussman, 2013-2014 SDFSA Advisors
completely SDFSA members and leaders have clearly shown their hearts. All of you have brought programs and activities that serve the needs and interests of our organization, the community, and beyond; you have touched the lives of so “The best and most many. Each meeting and event continues to be carefully planned to beautiful things in bring the most to the most. From the every-other weekly meetings (yes, at 7:30 am!) to the major events hosted by SDFSA, this is an acthe world cannot tion-packed group, well-deserving of the reputation it has for being be seen or even one of the most successful student organizations at CSUN. touched – they must be felt with It has been exciting to feel how all of the planned events have come to the heart.” fruition, but it is even more rewarding to watch how all of the memHelen Keller bers are a part of the voyage. SDFSA provides a forum for developing great friendships and camaraderie, and great leaders; it gives its mem(1880-1968) bers the opportunity to work and grow together. As some of our members get ready to graduate, we know they will always be in our hearts, and we in theirs. We are delighted and honored to be a part of your journey, from our hearts to yours...
Food for Thought
Drs. Terri Lisagor and Elizabeth Sussman www.csun.edu/sdfsa
Volume 1, Issue 2
A Message From Our President
Page 3
(continued fom page 2)
members are an outstanding example of an officer taking SDFSA to the next level. Our Editors Amanda Blake and Maria Inauen decided the SDFSA biannual publication needed an update and some polish. After much research and contemplation they produced “Food for Thought” our new online ezine that you are reading now. Their goals were to create a publication that would appeal to and serve the wider CSUN population and would be easy to distribute. What they gave us is a beautiful online publication that is currently read all over the world. It is not only beautiful, but contains valuable information about food and nutrition written by SDFSA members and has great potential for growth in the coming years. The Eighth Annual Flores Family Iron Matador was exciting and a huge success thanks to the efforts of Chair Christina Bowen who had the brilliant idea to invite the Kinesiology Department to participate. Their participation helped deepen our connection with Kinesiology, a domain many of us consider to be the other side of nutrition and wellness. I am sure this new tradition will continue; the Kinesiology team took home first place and there must be a rematch! More highlights! Treasurer Monica Pang, and next year’s President, did an outstanding job managing the SDFSA budget. This allowed us to support member conference trips to Food and Nutrition Conference and Expo and the California Dietetic Association Annual meeting as well as supply textbook scholarships. Our Publicity Officers/Historians Ashley Gray and Cassie Berger came up with creative ways to recruit new mem-
bers. We also have a beautiful new club banner designed by Cassie. Thanks to Secretaries Dani Voosen and Jessica MacMartin, we have a new process of identifying first time meeting attendees. Jessica also deserves special recognition for the $1,000 SCiftS donation she brought into SDFSA. Legislative Officer Anjali Prasertong kept us informed and engaged about all things legislative. She connected us to the FDA by inviting club members to comment on trans fats so we could weigh in on this important policy decision. Fundraising Treasurers Maggie Gutierrez and Ian Cohen had us try out a new fundraising concept, The Smoothie Bar.
as kitchen assistants . . .you get the idea. All of us made this year special—full of new memories, new friends and new experiences. A special thank you goes to our advisors, Dr. Lisagor and Dr. Sussman, who are always available to offer wise counsel while being amazing role models. I would like to personally thank Dr. Lisagor for convincing me that running for president was the right thing to do. I want to thank Monica Pang for being a wonderful sounding board and thought partner.
Our common focus is food, and because of this, I want to thank the members of the We have an updated “Constitution” Morning Meeting and “Officer Descriptions” thanks to Monica Pang, Alyssa Bartholomew and Committee, Sarah Milner, Nicki MoAnthony Richett. We further have a new display board to show off current toyasu, Jessica Saavedre, Daniel events and recruit new members in Silvestre, Debrin Sequoia Hall. This is thanks to Nicole Yahya-Kashani, Williams, Cassie Berger and Monica and Bonnie SandPang. Thanks to Paige Handler, Dibakken. They are watta Macalino and the Community the first to arrive Service Committee, SDFSA members were enabled to give back to the com- and the last ones to leave. They provided us with delimunity. cious reasons to show up at 7:30 AM None of the above would have been 14 times this year. You guys ROCK! accomplished without the energy and effort of every member who participated. Thanks to each and every one who came to meetings, voted, volunteered, joined and ran committees, made signs and banners, picked up flowers, brought in raffle prizes, made A special thanks to our Morning Meeting Committee: Sarah, Jessica, Nicki, Daniel, Debrin, & Bonnie (left to right) breakfast, served www.csun.edu/sdfsa
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The Dish on Dieting Luba Rosenblum Insulin sensitivity is not the only factor that impacts outcomes from choosing the correct trating endeavor. There is no end to diet. Specific genotypes have been identified the variety of diets circulating in pop- for people who respond better to a low-carb ular culture, with new ones sprouting diet versus a low-fat diet. Women who were up all the time. Are some better than matched to the appropriate diet for their speothers - Low Carb, The Zone, Low cific genotype lost more weight than those Fat? And if you are able to reach a tar- who were mismatched. According to Dr. get weight, are some diets more suited Gardner, adopting the proper diet is imto help you keep off the pounds in the portant because, “some people have a hard long term? time adhering to a diet because it’s the wrong While the generally accepted wisdom one for them metabolically.” has been “calories in, calories out,” the reali- Another area of weight-related research has ty is a bit more nuanced than that. Current been looking research is helping to answer long held ques- at whether tions about why some diets succeed and oth- there is a ers fail. connection
Dieting can be a difficult and frus-
Luba is a graduate student in the Dietetics program at CSUN. She enjoys all things food and nutrition and hopes to become a registered dietitian (RD) in order to help others meet their health and nutrition needs.
Photo: https://med.stanford.edu/profiles/ christopher-gardner?tab=publications
Christopher Gardner is the director of nutrition studies at the Stanford Prevention Research Center
between lack of sleep and weight gain. Studies have shown that a lack of sleep raises blood sugar and makes insulin less effective. In addition, being up in the wee hours tends to boost ghrelin, an appetite stimulating hormone. It appears that eating late in the evening does not by itself lead to weight gain, but those who are not getting the recommended 7 Consider the to 8 hours of sleep consume more calories fact that approx- over the course of the day than people who do imately one get the recommended amount of sleep. third of adult While we are not quite at the point yet where Americans are we can tailor a diet to the individual, we have either diabetic been uncovering useful clues which may help or prediabetic. would-be-dieters in their goal to reach a Another third have features of healthy weight and maintain it. the metabolic Source: syndrome, so Center for Science in the Public Interest. you can quickly see why committing to the (2013). Glimmers of Light. Nutrition Action appropriate nutritional plan could signifiHealth Letter. Retrieved from: https:// cantly impact weight loss outcomes. www.cspinet.org/nah/pdfs/coverdec2013.pdf Christopher Gardner, PhD, and his team, have been making some interesting discoveries in their weight loss studies at the Stanford Prevention Research Center. When comparing low-fat versus low-carb diets, they found there were no significant differences between the two, until they factored in the insulin sensitivity of the participants. Those who were most insulin resistant (meaning they were displaying features of the metabolic syndrome) lost more weight on a low-carb diet while those who were not insulin resistant did equally well on either diet.
Food for Thought www.csun.edu/sdfsa
Volume 1, Issue 2
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Satisfying That Sweet Tooth Amanda Zarabi fiber. Eggs are a great addition to a dessert, as their protein increases satiety levels leaving you feeling full longer. Consuming a moderate amount of chocolate with a higher percentage of cacao, which makes an appearance in this torte, will provide antioxidants and anti-inflammatory properties. Dark chocolate consumption may be linked to improved cardiovas“Each of the main cular function and insulin sensitivingredients has ity. The final main ingredient of this dessert is agave, which has a f you are anything like me, health benefits… low glycemic load. This is great you can relate to that feeling of walnuts, eggs, wanting something sweet…after because you will not crash while chocolate, and agave digesting the dessert and your a light meal, in the afternoon, nectar. ” or while unwinding after a long sweet tooth will still be satisfied. day. I love enjoying a yummy dessert, but that sugar rush Hope you enjoy it! does not tickle my fancy. For months, I have been looking Based on a recipe I found on elanaspantry.com. for a recipe packed with healthy nutrients and protein Sources: and one that does not leave me needing a nap. All About Agave. What is agave nectar? Retrieved from: I have found and modified a recipe to create my perfect http://www.allaboutagave.com dessert and I want to share it with you! This decadent Chen, C.Y. & Blumberg, J.B. (2008). Phytochemical composiChocolate Walnut Torte is flourless, is low on the glycetion of nuts. Asia Pacific Journal of Clinical Nutrition, 17(1), mic index, and can be made dairy-free if desired. There are only five simple ingredients, and this Torte is guaran- 329-332. Retrieved from: http://www.ncbi.nlm.nih.gov/ teed to impress! pubmed/18296370 is a first year graduate student studying Nutrition and Dietetics here at CSUN. She has a true passion for everything related to food, fitness, and health, and is thrilled to pursue a career where she can use her knowledge to help others live their lives to the fullest.
I
Each of the main ingredients has health benefits… walnuts, eggs, chocolate, and agave nectar. The main component of this dessert is walnuts, which have numerous phytochemicals, phenols, unsaturated fatty acids, and
Courage, K. H. (2014). Why is dark chocolate good for you? Thank your microbes. Scientific American. Retrieved from: http://www.scientificamerican.com/article/why-is-darkchocolate-good-for-you-thank-your-microbes/
Chocolate Walnut Torte 2 cups walnuts 1 cup semi-sweet or dark chocolate chips 5 eggs, separated 1/2 cup agave nectar 1/8 teaspoon kosher salt Directions: 1) 2) 3) 4) 5) 6) 7) 8) 9)
In a food processor, pulse the chocolate chips until they become the consistency of gravel. Add the walnuts and pulse until they are in chunks slightly bigger than the chocolate. In a large bowl, beat the egg yolks until pale in color and then gradually beat in the agave. In a separate large bowl, beat the egg whites until they form stiff peaks, then beat in the salt. Fold the chocolate-walnut mixture into the egg yolk mixture. Then fold the egg whites into the egg yolk mixture. Place mixture into a greased 9-inch circular pan. Bake at 350°F for 20 minutes, then turn off the oven and leave in for 10 more minutes. Torte should be firm and golden around the edges. Cool and serve!
www.csun.edu/sdfsa
Photo: elanaspantry.com/ chocolate-walnut-torte/
Ingredients:
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Vegetable Shortening…. The Good, the Bad, and the Trans Fat Free? Cassie Berger
Over the course of this semester it seems that the topic of trans fat has come up at least once or twice in all of my classes. And yes, they are mostly nutrition classes but we have discussed the topic of trans fat from many different points of view.
Cassie is the current Co-Publicity and Co-Historian Officer for SDFSA. She is a graduate student studying Nutrition and Food Science and hopes to one day bridge the gap between the two very important fields.
Recently I was flipping through an old issue of Gourmet magazine (65 Years 65 Recipes, January 2006), and a Log Cabin Pie recipe from 1950 caught my eye. As I made my way down the list of ingredients I noticed it called for cold vegetable shortening with a special note: preferably trans fat free. Wait, what? There is such a thing as trans fat-free shortening? I believe this note to find trans fat-free shortening was a timely update to the old recipe but regardless, I had to do some digging.
not fully saturated and still contains some double bonds. As it turns out, Crisco marketed a zero trans fat vegetable shortening in 2004. This new version was made by fully hydrogenating rather than partially hydrogenating the oil. When vegetable oil gets fully hydrogenated, it becomes a fully saturated fat which is commonly found in dietary meat sources. Here is where the science of hydrogenation gets tricky. Technically, adding hydrogen to the heart healthy unsaturated fats turns them into saturated fats, but as a result of this process some unsaturated double bonds remain. The process leaves some double bonds but does not leave them unaltered, converting them from a commonly found in nature cis position to a trans position that our bodies do not know how to process. Because our bodies cannot translate or use it properly, consuming trans fat has become harmful to our health.
It is common knowledge amongst bakers that the best pie crust is made with vegetable shortening. It has been tested against strong contenders such as butter, lard, and oil. Each time, without fail, vegetable shortening provides the flakiest and most buttery crust. The downside is that vegetable shortening contains trans fats and with today’s health knowledge we know that trans fats increase your risk for heart disease by raising your bad cholesterol and lowering your good Labels that say The vision behind creating the zero trans fat cholesterol. shortening option was to offer a product that zero grams of contained only saturated fat, a type of fat that trans fat may still To provide a brief hisour bodies can process. Even though saturathave up to 0.5 g tory on trans fat, in the ed fat is not healthy in large amounts, it is still or less per servearly 1900’s a scientist a better option than trans fat. This new proddiscovered he could ing. Always look uct lasted until 2006 at which time Crisco return liquid vegetable oil placed its zero trans fat version with an updatat the ingredient into a partial solid fat. ed combination of both hydrogenated and label for the inThis was revolutionary partially hydrogenated oils. According to a clusion of partialand allowed processed 2007 Associated Press article, the zero trans ly hydrogenated foods to have a much fat shortening that was made available in a longer shelf-life. The oil, which indigreen can proved to be too costly to make. chemical process inPhoto: http://www.realsimple.com/ cates trans fats health/nutrition-diet/healthy-eating/ volves adding hydrogen This new version coincided quite timely with are present. food-labels-decodedto vegetable oil, taking the Food and Drug Administration’s 2006 bill what was once unsaturated fat (the heart mandating that trans fats be labeled on food healthy kind) and converting it to saturated fat. However, the newly saturated chain is (continued on page 20) Food for Thought www.csun.edu/sdfsa
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Volume 1, Issue 2
Enjoy the Taste of Eating Right Maggie Gutierrez is a third year SDFSA member and first year officer. She wants to make a difference by educating impoverished countries with her nutrition knowledge and change the world one meal at a time.
Everyone has that favorite time of year, whether it’s the festive December holidays or Thanksgiving, when you get to see family you have notseen in a long time. My favorite time of the year is March. Aside from it being my birthday month, it is also National Nutrition Month. National Nutrition Month is a nutrition education and information campaign sponsored annually since 1980 by the Academy of Nutrition and Dietetics. The campaign is designed to focus attention on the importance of making informed food choices and developing sound eating and physical activity habits. National Registered Dietitian Nutritionist Day is celebrated on March 12. It increases awareness of registered dietitians (RD) as the indispensable providers of food and nutrition services and recognizes RDs for their commitment to helping people enjoy healthy lives. The SDFSA hosted a Smoothie Day on March 13, 2014 at Matador Square in honor of National Nutrition Month.
The event was organized by myself and Ian Cohen, the fundraising treasurers. The theme this year was "Enjoy the Taste of Eating Right.” We had four different types of smoothies and passed out recipe cards. The smoothies were budget-friendly and could be made at home with easily acquired ingredients. Smoothies are one of the many ways we can enjoy eating fruits and vegetables on the go. SDFSA will continue to increase awareness and promote healthy eating with these on-campus events in the future.
“SDFSA will continue to increase awareness and promote healthy eating with these oncampus events in the future. “
Monica Pang, Maggie Gutierrez, and Amanda Zarabi (top left) Ian Cohen and Maggie Gutierrez (bottom right)
www.csun.edu/sdfsa
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Tips for Modifying Recipes for Better Health Christine Myung
Eating a healthy diet is one of the best ways to reduce your risk for obesity, heart disease, diabetes, and some cancers. And it is much easier than you think! Making simple swaps here and there are the best ways to enjoy healthier meals without sacrificing taste. Here are some simple modifications you can make when cooking to reduce calories, unhealthy fats, and added sugars. 4. Chia seeds for eggs.
Tofu is a great way to decrease fat and calories without sacrificing taste because it almost has no taste. It can be altered to produce the taste of whatever dish you are trying to prepare. For example, tofu helps cut calories and fat when mixed in with ricotta cheese while making lasagna. It can also be used as a cream cheese substitute for desserts such as cheesecake. Soft tofu can further be used to replace half of the butter in brownie recipes to cut calories and fat and add more protein and calcium.
Chia seeds are packed with omega-3 fatty acids, fiber, antioxidants, and minerals. They also play an important role in regulating blood sugar levels. They can be added to desserts as an egg replacer because the seeds swell when mixed with water to give it a similar binding texture to eggs. This
2. Greek yogurt for mayonnaise or sour cream. Greek yogurt is the perfect substitute because it has far fewer calories and fat than mayonnaise or sour cream, while providing a similar consistency. It can be used as a mayonnaise substitute for tuna salads and dips or as a sour cream substitute for tacos and burritos.
can be used in place of eggs to help lower cholesterol and to make baked goods a little healthier. To make the egg replacement, mix 1 tablespoon of chia seeds with 3 tableUsing cauliflower is a surspoons of water and let mixture sit for 15 prising way to make fried rice and pizza healthier with- minutes. out sacrificing flavor. By put- 5. Unsweetened applesauce for oil, ting cauliflower pieces butter, or sugar. through the food processor, Applesauce is one of the best ways to cut it creates the perfect texture calories and fat when baking desserts. It is for a healthier fried rice and a sweet substitute for sugar but with fewer pizza crust. It can also be calories. While one cup of unsweetened used as a substitute for applesauce contains about 100 calories, mashed potatoes for those one cup of sugar can be as much as 800 who want a more nutritious calories! It also works as a butter substitute side to their meals. to cut the saturated fat that is usually found in baked goods.
3. Cauliflower for rice, pizza crust, and mashed potatoes.
Food for Thought
Photo: http://collardsgreens.wordpress.com/2011/09/14/ cha-cha-cha-chia-gel/
Add water to chia seeds to make a gel that serves as an egg substitute in recipes.
Photo: http://www.theluckypennyblog.com/2013/02/thebest-cauliflower-crust-pizza.html
Christine is currently a graduate student studying Nutrition at California State University, Northridge. Her career goal is to become a registered dietitian with a focus on community nutrition. Her interests include cooking, gardening, and typography.
1. Tofu for dairy, eggs, or butter.
www.csun.edu/sdfsa
Volume 1, Issue 2
Page 9
Free of BPA: Yay or Nay?
BPA, bisphenol A, is a known endocrine disrupter and is a synthetic chemical that has been used in the production of plastics since the 1950’s. In the early 2000’s, the public became aware that BPA was possibly not as safe as originally assumed.
Findings pointed to the fact that even very low doses of BPA, levels that fell below the regulatory safety standards, still showed an association with higher levels of breast and prostate cancer, chromosomal abnormalities, and metabolic disorders in addition to other medical consequences. This is because BPA is an estrogenically active compound that leaches out of products over time.
When research pointed toward BPA plastics being a health concern, the industry began offering BPA-free plastics. Plastic is all around us in our daily lives: from water bottles, to food containers, to laptops, and hospital equipment; it is hard to imagine our lives without this moldable material. Photo: http://science.howstuffworks.com/ environmental/green-science/bpa2.htm environmental/green-science/bpa2.htm
Jessica MacMartin is a senior food science student and is graduating in Spring 2015. Her interests include food safety, food microbiology, chemistry, rock climbing, and playing guitar.
However, new studies are beginning (continued on page 17)
Cauliflower Crust Pizza Directions:
1 medium sized head of cauliflower (yielding about 2-3 cups) 1/4 teaspoon salt 1 tablespoon Italian seasoning 1/4 cup reduced fat shredded parmesan cheese 1 cup low-fat mozzarella cheese 1 egg, lightly beaten 1/2 cup marinara sauce 1 to 2 cups of desired fresh vegetables
1) Preheat oven to 450 degrees. 2) Wash and thoroughly dry 1 medium sized head of cauliflower. 3) Cut off the florets and pulse in food processor for about 30 seconds. 4) Place cauliflower in a microwave safe bowl and cover. Microwave for 4 minutes then put cooked cauliflower onto a clean tea towel and allow it to cool. 5) Once it is cool enough to handle, wrap it with a dish towel or paper towel and wring out as much water as possible. 6) Add the seasoning, cheese, and 1 egg and mix. 7) Once mixed, use hands to form the dough into a crust on the baking sheet covered with parchment paper. Make sure to tightly form it in order to create a perfect crust. 8) Bake for 8 to 11 minutes or until golden on top. 9) Spread 1/2 cup of marinara sauce on the pizza crust and add desired vegetables on top. If you would like to include meat, add pre-cooked meat on top as well. 10) Sprinkle about 3/4 cup of mozzarella cheese on top. 11) Bake for another 5 to 7 minutes until the cheese is melted and slightly golden. 12) Allow to cool and then enjoy!
Photo: http://www.pauladeen.com/recipes/recipe_view/ cauliflower_crust_pizza
Ingredients:
Contributed by Christine Myung Adapted from a recipe retrieved from: http://www.theluckypenny blog.com/2013/02/the-best-cauliflower-crust-pizza.html www.csun.edu/sdfsa
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Volunteering: Success Is in the Details Nicki Motoyasu
California State University, Northridge is
Nicki is a Nutrition and Dietetics student and works at the Marilyn Magaram Center on campus. She enjoys cooking different cultural foods.
a commuter campus with busy students, which begs the following question: Where in the hectic web of life am I going to squeeze in time to volunteer? Volunteer work is not always relevant to dietetics, not always exciting, and never paid. So why do it? I, myself, am not a Miss America-type of gal, ready to jump at any event remotely related to community service. I am also not at a point in my life where leisure time is overwhelming and I feel the need to keep occupied. Bottom line is, I volunteer to boost my chances of securing the golden ticket, a highly coveted Dietetic Internship. Here are a few quick tips for anyone else possessing a similar outlook on volunteering. Commitment is key. Sticking with a program for a longer period of time will allow you to experience everything there is to offer. I look at it like going to Disneyland. It is impossible to visit every attraction on the first visit. After volunteering at the hospital for six months, I have seen good days, bad days, busy days, slow days, and everything inbetween. Recently, I observed the hiring proPhoto: http://www.quotescover.com/ winston-churchill-quote-about-life-2/ app/high-resolution-image
cess for a new employee on the kitchen tray line. I saw training procedures, and I even participated in helping the new employee navigate the intricate maze of the hospital. Listening is learning. The employees on the tray line cannot teach me about renal disFood for Thought www.csun.edu/sdfsa
ease or how to assess fluid restrictions, but they have a wealth of life knowledge and are willing to share. I listen to their complaints about the management at the hospital, which teaches me what managerial practices work best. Horror stories about times when there
Hospital tray line Photo: http://www.ccmhonline.com/exceeding-expectations
was a shortage of potatoes teaches me to always order a little extra. Having employees who are desperate for more hours suggests that maybe hiring more full time employees is better than filling a hoard of per diem positions. They tell me stories about their lives when they were my age, about their granddaughter’s first steps, about losing their father to a long battle with cancer, and about how to stay married for fifty years. While this information will not help me answer questions on my RD exam it will help me make better life decisions and help me be a better person. It’s all about perspective. If you dread going to your volunteer position, each time you are limiting the amount of experience you can take away. You are looking so intently at the tree immediately in front of you that you are oblivious to the forest that surrounds you. I do not like every tasks assigned to me, but I do each with equal conviction. I am still learning something even if I’m not thoroughly enjoying it. Wiping wet trays is dull, mundane work, but while I’m wiping I’m practic(continued on page 11)
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Volume 1, Issue 2
Becoming Sustainable with MEND Diwata Macalino
is in her first year at CSUN as a DPD and MS Nutrition candidate. She served SDFSA this year as one of the Community Service Committee Chairs. She volunteers with Meet Each Need with Dignity's Garden Project and hopes to spark your interest in helping low income families in our community become sustainable and increase their consumption of nutrient dense foods.
feed their family nutritionally balanced meals.
and garden boxes for seasons to come.
It has been an honor to be a part of MEND’s efforts to bring selfreliance to our community. The children of these families were so eager to help and I have no doubt that they will raise beautifully abundant gardens as well as gain valuable experience in tending their eet Each Need with Dignity gardens. Addi(MEND) is located in Pacoima and tionally, famiOn April 13, a family received plants focuses on helping members of the Cassie Berger working on lies are able to community who live in poverty to be- for their gardens and plan on growing practice farm-to MEND’s Garden Project. various vegetables, fruits, and herbs come self-reliant and positively con-table methods Photograph by Diwata Macalino to be harvested and used in cooking tribute to society. This year, SDFSA right in their has been able to establish what I hope when ready. MEND offers cooking own home giving them a sense of acand canning classes for the garden becomes a long-lasting relationship complishment and pride. I look forwith MEND’s Garden Project. SDFSA recipients . In addition to caring for ward to volunteering with MEND in their gardens, the skills they learn members have volunteered to build the future and hope to bring dignity to from the follow-up classes will allow garden boxes and planters in the more families in our community. yards of our neighbors who struggle to them to continue to use their planters
M
Eating sustainable foods decreases environmental strain and promotes healthier communities. Growing your own produce may seem like a task you do not want to take on, but consider the benefits. Children can practice responsibility and you will know exactly what is on and in your produce. You will have fresh products available just outside your back door, your grocery bill will decrease, and on top of that, your plant consumption will increase as well. A diet rich in plantbased foods has been proven to reduce the risk of many diseases including certain cancers, cardiovascular disease, diabetes, and stroke.
Volunteering: Success Is in the Details (continued from page 10) ing my Spanish with Jose, one of the kitchen employees. The work goes by much faster for both of us and I have added a few words to my Spanish vocabulary arsenal. Find a mentor. You will connect with many people while volunteering, but search for that diamond in the rough. Bonus points if that person also has the capitals RD after their name, but this is not a necessity. Supervisors can still write incredible letters of recommendation for you and be worthy people to list as character references.
Remember, they are busy people too. It is your responsibility to seek a mentor, so don’t be passive. Cinderella was lucky as the first shoe she tried fit, but most of us won’t have the same success rate.
duct mini research projects. “What did you eat for lunch?” Based on the response, I learn about eating patterns and food preferences.
I have acquired so much knowledge without shadowing a RD for a single Ask questions (preferably open- minute. Not one person on the tray ended). “Martin, we are out of desline has any formal nutrition educasert options for the clear diet. What tion, but I have learned equally as can I use as a substitute?” When I re- much from them as I have from my ceive my answer, I file the information professors. Volunteering provides a away to use again when I am a dietiwealth of experience and knowledge, tian counseling a patient or managing so don’t miss out on the opportunities a kitchen. I also ask questions to con- that come your way. www.csun.edu/sdfsa
Page 12
Give Your Recipes a Nutrient Boost Brandi Randolph
Despite eating well, I still find it hard to get all the proper nutrients, which are essential to life, from the foods I eat. To increase the nutrient profile of my recipes, I have started to “hide” fruits, vegetables, and spices in the food I make to get that extra boost. Here are some of my techniques: 1. Add chia seeds to yogurt parfait. Brandi is a culinary arts graduate who is a foodie at heart. She knew from a very young age that she wanted to cook food, eat food, and make people happy with food. She is always in the kitchen cooking up something, modifying old recipes, and trying new ideas. She is naturally a healthy person and tries to make home cooking not only taste good, but be good, too.
If you are like me and make your own fruit parfait, chop fresh berries and add some sugar to macerate them. Macerating means to marinate and in this case, it means to draw out liquid. This yields a quick syrup to go with your dish. At the same time that you add sugar, throw in the chia seeds. The seeds absorb the liquid released from the berries and together, provide the parfait with an extra boost. I also add cinnamon to the granola and use fat free vanilla yogurt. Chia seeds are considered a super food. They deliver the maximum amount of nutrients with minimal calories. The nutri-
tional benefits of chia include fiber, omega 3-fatty acids, calcium, antioxidants, and even protein! These benefits are similar to those of the super seed, flax; however, unlike flax seed, you do not have to grind chia seeds to reap the health “...make thin benefits. 2. Hide vegetables in lasagna.
slices of zucchini
and eggplant and When I make lasagna, I alternate those have a few tricks up my sleeve. I use ground with the turkey to not only renoodles...” duce my red meat intake, but also out of personal preference. I make a homemade sauce full of fresh herbs. Another trick I have is to make thin slices of zucchini and eggplant and alternate those with the noodles; my vegetables become the noodles. If you make a bigger batch, you can freeze the rest in a pan allowing you to have a readyto-heat homemade meal for another day. (continued on page 13)
Yogurt Pancake Recipe Makes 6 servings or 12 pancakes
Photograph by Brandi Randolph
Ingredients 2 cups all-purpose flour 2 tablespoons sugar 2 teaspoons baking powder 1 teaspoon baking soda 2 eggs, lightly beaten 2 cups (16 ounces) yogurt 1/4 cup milk 2 tablespoons of flax meal Directions In a small bowl, combine the flour, sugar, baking powder, flax meal and baking soda. In another bowl, whisk the eggs, yogurt,
Food for Thought www.csun.edu/sdfsa
and milk. Fold in dry ingredients and mix until moistened. The consistency should be thick, but if it is too thick, add more milk. Pour batter onto a hot griddle coated with cooking spray. Sprinkle with optional ingredients if desired. Turn over when bubbles form on top; cook until the second side is golden brown. To freeze, arrange cooled pancakes in a single layer on baking sheets. Freeze overnight or until frozen. Transfer to a resealable plastic freezer bag. May remain in freezer for up to 2 months. To use frozen pancakes: Place pancakes on a microwave-safe plate; microwave on high for 40-50 seconds or until heated through.
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Volume 1, Issue 2
The New Craze: Kale & Chia Seeds Nicole Williams
Young adults nowadays are becoming more health conscious and stay up to date with the new foods that are beneficial to their health. Many popular food trends have spread throughout society. Two that have stood out recently are kale and chia seeds. Kale is a green leafy vegetable that has the look and texture of spinach, with which it shares many health benefits. Kale is considered a super food because it is packed with essential nutrients. Kale contains antioxi-
rise is chia seeds. They are technically part of the mint family and come from a desert plant called Salvia hispanica. They contain omega-3 fatty acids, which are good for your digestive system, and also contain antioxidants, proIn the future, I would like to find out tein, and fiber. There is still a lot of remore about how kale is grown and if it search being done on these little seeds. Chia seeds are mostly tasteless. They can be added to oatmeal and smoothies as well as some meat or breaded dishes to add a little crunch. A lot of people put them in water bottles and drink them with water. They get soft in liquid and are easier to swallow and digest. dants and is an excellent source of vitamins A, C, and K. It is also a good source of fiber. Kale goes great in salads, omelets, pastas, and even smoothies.
Photo: http://www.foodfash.com/wpcontent/uploads/2014/01/Chia-Seeds-inSmoothie.jpg
is a junior majoring in Nutrition and Dietetics. She stays busy with work, volunteering at two hospitals, and being an active member of SDFSA and JADE on campus. She loves to hike and exercise and enjoys healthy foods.
Our world is full of so many interesting plants and foods and we are still discovis different in other parts of the world, ering more of them today. As a future including different states. My brother dietitian, it is beneficial to stay up to date with the trending foods and all the goes to school in Colorado, where he ways they can benefit the people eating first tasted kale. When he came back them, as well as tasty ways to incorpoto Northridge and ate the kale we served for dinner, he said that our kale rate them into recipes; if they taste had a more earthy taste, whereas the good, more people will try them. I am kale that he is used to eating in Colora- looking forward to becoming exposed to the next wave of plants and vegetado had a more appealing flavor. bles that have yet to become household Another common health craze on the names.
Give Your Recipes a Nutrient Boost (continued from page 12) 3. Spice up your granola bar. When I make homemade granola bars, I often add some spices that help the body. My two favorite spices, which I use almost daily, are cinnamon and cayenne pepper. I use more of the cinnamon and less of the cayenne pepper as I prefer the sweet to the spicy taste. If you are a hot spice lover, do it the other way around. Numerous studies suggest that cinnamon may have properties that help regulate blood sugar, reduce LDL
cholesterol levels, and slow the proliferation of cancer cells. 4.Yogurt pancakes with flaxseed meal. I love pancakes but I wanted to find a way to make them more beneficial, health-wise. First of all, I make them from scratch, using yogurt and flaxseed meal. You can also add spices, such as cinnamon, and chia seeds, or fruits, such as berries, along with other toppings. Flaxseed meal, made from ground-up www.csun.edu/sdfsa
seeds, is more readily digested than the whole seed. It also offers an advantage over consuming only the extracted oil from the seed because the seed solids contain a significant portion of the flax’s dietary benefits. Including ground flax seed in your daily nutrition plan supplies you with fiber, essential fatty acids, and lignans. Yogurt has power-boosting protein, bone-building calcium, and is loaded with vitamins. Most brands of yogurt contain good-for-you bacteria that are beneficial to your digestive tract.
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Is Your Kitchen Safe? Maria Inauen
The kitchen can be one of the happiest places, especially if you like to cook. However, it can also feel like a danger zone with more and more information coming out about pesticides and toxic materials found in food packaging. To ensure that your kitchen stays safe, follow these guidelines.
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.
Expiration dates and shelf life: Expiration dates are not a measure of a food’s safety. Rather, they are to ensure food quality, taste, as well as nutritional value. Sometimes you also see “sell by” and “manufactured on.” These can give you an indication of how long a product has been sitting on a shelf. To ensure quality, as well as safety, fresh meat should be consumed within one to three days of purchase. Leftovers should be eaten within two to four days, provided that proper care was taken during the food handling process. Are microwaves safe? The answer is yes. To ensure the proper safety and quality of food, use containers designed for the microwave. Nonmicrowave safe containers, such as Styrofoam and common plastic-ware containers, should not be used for microwaving. Microwaves should also not emit any radiation outside of the appliance, in accordance with standards set by the U. S. Food and Drug Administration (FDA). A 2005 study published in The American Journal of Epidemiology found no evidence of an increased risk of brain tumors associated with the use of microwave ovens.
Food for Thought
deemed safe in foods by examining the effects of human exposure to pesticides, in the shortterm as well as over a lifetime. The amount of pesticides in a food breaks down over time, which means that by the time we eat the food, there may be very little residue remaining. There is mounting concern that eating foods with pesticide residue may have a negative impact on our health as well as the environment. Numerous countries, including the United States, have responded by implementing standards, as part of their certified organic programs, that limit pesticide use in foods. Eating organic is certainly recommended for produce that doesn’t have a thick peel or rind, such as apples, grapes, berries, celery, leafy greens, and green beans. Fruits and vegetables with protective layers tend to be lower in pesticides, so there is no need to spend money on these. Go standard when you buy bananas, pineapples, avocados, melons, and cabbage. However, be sure to wash before cutting as pesticides may transfer from the protective layer to the flesh. The Environmental Working Group recently released the 2014 “Dirty Dozen” list, which you can find at their website: http://www.ewg.org/foodnews/. Toxic materials: Bisphenol A (BPA) is a common chemical that has been banned from use in baby bottles and sippy cups due to studies claiming that BPA acts as a hormone disrupter, potentially affecting reproduction, puberty, and increasing the risk of certain cancers.
BPA is still used in the lining of cans, on CDs, and grocery store receipts. Due to the hype surrounding BPA, researchers now pay more attention to what are commonly known as “endocrine disruptors” Pesticides: The FDA regulates and enforces or chemicals that potentially behave like horthe amount of pesticide residue that is (continued on page 17) www.csun.edu/sdfsa
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Volume 1, Issue 2
The Health Benefits of Fermented Foods Amanda Blake will complete the Didactic Program in Dietetics this Spring and obtain her master of science degree in 2016. She hopes to work in both clinical and community settings as a registered dietitian and one day become a certified diabetes educator.
For thousands of years, humans have
Scientists have attributed health benefits to fermented food consumption for only the past century, and this followed the discovery of lactic acid bacteria by Louis Pasteur in 1856. Why consumption of fermented foods with lactic acid bacteria is beneficial is not fully understood, however, it is likely attributable to the advantageous alteration of our gastrointestinal microbiota. We live in harmony with tens of trillions of microorganisms that reside in our intestines. Our gut microbiota plays an important role in the health of our digestive and immune systems and its composition is ever changing due to environmental and dietary factors. An imbalance in our gut microbiota has been associated with bowel
Substances in our foods that improve our microbial profile, and therefore our health, are prebiotics and probiotics. Prebiotics are the parts of food that cannot be digested and help increase the number of beneficial gut bacteria. Examples include bananas, garlic, asparagus, oatmeal, soybeans, and legumes. Dietary probiotics are live bacteria present in foods that help restore gut microbes. Probiotics come from fermented foods such as yogurt, miso, tempeh, sauerkraut, and aged cheeses. Including prebiotics and probiotics in your diet may be beneficial to your health. Photo: https:// sustainablelivingassociation.org/slaworkshops/fermenting-vegetables/
used fermentation techniques to preserve food, make bread, produce alcohol, and alter flavors. In America, fermented foods are experiencing a type of resurgence. Fermentation is considered a natural preservation process that substantially lengthens shelf life, but modern preservation techniques in developed countries have replaced the need for this function. The resurgence is therefore due to perceived health benefits.
disorders, the onset of allergies, obesity, and insulin resistance, which contributes to the development of type 2 diabetes.
The official definition of probiotics comes from the World Health Organization (WHO) and the Food and Agriculture Organizationof the United Nations and states that probiotics are “live microorganisms which when administered in adequate amounts confer a health benefit on the host.” Not all fermented foods fit this definition and it is impossible to know the extent of any benefit they confer. In addition, a recent study published by the British Journal of Cancer showed a correlation between Asian pickle consumption and an increased risk of esophageal cancer. In response, the www.csun.edu/sdfsa
WHO has now included pickled vegetables on their list of possible carcinogens. Therefore, apply the rule that is applicable to most dietary measures: until we have all the answers, consume in moderation. To aid you in choosing from the plethora of probiotics, here is a glossary of select fermented foods, some of which are trending today. Buttermilk – Milk that has been fermented with Lactobacillus acidophilus, the most commonly used friendly bacteria. Kefir – Originating from the mountains of Eastern Europe, kefir is milk that is fermented from a yeast and bacteria starter grain. Fermentation decreases the carbohydrate content, because the sugar lactose is broken down to lactic acid, making this milk easy to digest for the lactose intolerant. Kimchi – A spicy or sour pickled vegetable side dish from Korea. It is unlikely you will ever have the same kimchi twice due to the unlimited variety of ways it can be made. Like many fermented foods, kimchi is rich in B vitamins, but also vitamin A and dietary fiber. Kombucha – A sweetened tea fermented with a culture of yeast and bacteria. Kombucha has recently been touted as a cure-all, but the American Cancer Society stated that no studies support these claims. Miso – A soybean, rice, or barley paste from Japan with over 160 strains of bacteria that is typically served in a variety of low-calorie soups. Miso is a source of protein and fiber, as well as antioxidants and B vitamins, however, miso, like its sibling soy sauce, is high in sodium. As a matter of fact, miso can be used in place of salt to flavor dishes. (continued on page 19)
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March 29, 2014
The Lunch Ladies: Jessica MacMartin, Cassie Berger, and Monica Pang. We KIN Cook: Krystle Quiles, Lisa Sirinunthikul, and Nat alie Vartanian. FCS-Fine Cooking Sweeties: Luba Rosenblum, Brandi Randolph, and Paige Handler. Healthy Kitchen: Amanda Zarabi, Sarah Milner, and Amylee Amos. Jessica Reynolds, judge (bottom left). Fine Cooking Sweeties entrĂŠe Tilapia with Mango Salsa, featuring the secret ingredient, avocado (bottom middle). Barbara Fairchild, judge and former editor of Bon Appetit Magazine (bottom right) .
www.csun.edu/sdfsa
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Volume 1, Issue 2
Is Your Kitchen Safe? (continued from page 14) mones in our body. These disruptors, which may also include chemicals such as PCBs, dioxins, phthalates, and DDT, are thought to not only increase our risk of developing diseases, but also impact our metabolism and weight. These chemicals are common in our everyday life and it is therefore difficult to eliminate them. You can start by using reusable water bottles, as well as stainless steel and glass containers for food storage. Opt for BPA-free products whenever possible (although check out Jessica MacMartin’s perspective on this topic on page 9). Avoid heating food in plastic containers or putting hot food in plastic containers as the chemicals from the plastic may leach into the food. Is it safe to cook with olive oil? While it is safe to cook with olive oil, it is best to opt for other oils. Because of their chemical makeup, some oils are better suited for low-heat cooking than others. This is important because heating oil above its smoke point, the temperature at which the oil begins to smoke, pro-
duces toxic fumes and harmful free radicals. A good rule of thumb: The more refined the oil, the higher the smoke point. The higher the smoke point, the better suited for cooking.
Best for searing, browning, and deep-frying are almond, avocado, hazelnut, palm, sunflower, and light/refined olive oil. All of these oils have a high smoke point. Canola, grapeseed, macadamia nut, extra virgin olive oil, and peanut have a medium-high smoke point and are best suited for baking, oven-cooking, and stir-frying. Best suited for light sautéing, sauces and low-heat baking are corn, hemp, pumpkin seed, sesame, soybean, coconut, and walnut oil. Finally, flaxseed oil as well as wheat germ oil should only be used in dressings, dips, and marinades as these are considered “no-heat” oils.
Is it safe to refreeze frozen food that has thawed? This depends. According to the United States Department of Agriculture (USDA), if food was thawed in the
Free of BPA: Yay or Nay?
refrigerator and remained there for no more than two days, then you can refreeze it. If on the other hand, it was defrosted in the microwave or had been thawed for more than two hours outside the refrigerator, then it must be discarded. Do spices go bad or grow mold? Once the spices have been ground, exposure to light and oxygen reduce their quality. It is therefore recommended to grind the spices fresh. In general, they do not go bad. How well should produce be washed? You should wash fresh produce thoroughly, under cool water using your hands or a brush. Harmful bacteria can be transferred from the peel to the flesh when fruits and vegetables are cut. All fruit, including kiwis, should be washed before cutting and eating. Sources: http:// health.clevelandclinic.org/2012/05/ heart-healthy-cooking-oils-101/ www.environmentalnurtition.com
(continued from page 9) to show that BPA-free plastic, which once was hailed as the solution, may be an even bigger problem. BPA-free plastics have begun to show signs that they are just as likely, if not more likely, to leach out harmful amounts of estrogen. Scientists are arguing that there are many compounds that have not undergone sufficient studies to prove that they are safe to be consumed by humans.
The solution is not to discard the use of plastic in our everyday lives, but create the necessity for long-term studies that will look into the effects on humans of compounds that are created in the lab. As always, become an informed consumer of the risks that you are taking. The toxicological studies on this issue are just beginning to be performed and released. For now, I perwww.csun.edu/sdfsa
sonally plan on using aluminum or glass water bottles and minimizing my exposure to BPA and BPA-free plastics until we have gained a greater understanding of any potential harm. Source: Vogel, S. A. (2009). The politics of plastics: The making and unmaking of bisphenol a “safety.” American Journal of Public Health, 99.
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From Hope to Cure: Relay for Life at CSUN (continued from page 1)
All photos by Diwata Macalino
Relay for Life took place at CSUN on March 22-23, 2014 and participants and their sponsors raised almost $12,000 for the American Cancer Society.
acknowledged the accomplishments and progress of a joint effort to fight cancer throughout the year. Following the opening ceremony, a Survivors’ Lap welcomed all cancer survivors to walk the first lap around the track, cheered on by the crowd. Various events took place throughout the day while the track continuously had participants walking laps during the 24hour duration.
the race track. While most cases of mesothelioma affect the lungs, Michael contracted a rare form that was found in his abdomen.
I walked eighteen laps around the track on Saturday during Relay for Life. I dedicated each lap to a different individual who lost their battle with the disease over the past 30 A highlight of the years. However, event was the Lumisome laps were naria ceremony. White dedicated to surbags were decorated vivors. Thirteen friends and relatives sponand placed around the track with a candle lit sored my participation in CSUN’s relay, and I raised $560 for the event. inside to light up the path. Participants were able to dedicate a SDFSA sponsored a team consisting of ten luminaria to the memory or honor of someother members from our organization: Paula one who has battled cancer. The ceremony Berger, Amanda Blake, Ian Cohen, Paige took place after dark, and all lighting around Handler, Jocelyn Harrison, Sarah Milner, Dithe track was shut off so that only the glow wata Macalino, Noren Osman, Monica Pang, from the bags illuminated the area. Bags and Daniela Voosen. The CSUN Relay for were placed on the steps in front of the OviLife had 31 teams, 317 participants, and raised att Library spelling out the word HOPE. A $11,910.86. Our team raised $1,265 of the slide show honored survivors and those who Relay’s total, making us second place! I’m lost their battle against cancer. Following proud to have been the top fundraiser for our the slide show, everyone attending walked a team and hope that more of our members will silent lap around the track, lit only by the participate in the 2015 CSUN Relay for Life. candles in the luminaria bags. At the end of the ceremony, the word HOPE had changed to the word CURE. It was very powerful! I dedicated my participation in the 2014 Relay for Life to my sister’s husband, Michael Hollander, who lost his battle with cancer in September of 2008. Only 61 years old when he passed away, Michael was an award-winning motorsports journalist who was diagnosed with mesothelioma, which was likely caused by exposure to asbestos either while serving in the U.S. Navy or at
Food for Thought www.csun.edu/sdfsa
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Volume 1, Issue 2
Fiber: A Vehicle for Cholesterol and Sugar (continued from page 1)
before your body absorbs it. Its quick action causes the initial rush followed by the dreaded crash later on. If you eat foods that are high in fiber with the sugar, however, the fiber carries the sugar from the beginning and doles it out at a much more even pace, avoiding sugar’s natural peak and valley. Another great thing about fiber is that it helps to bulk up food. It expands in your stomach, signaling your brain that it is getting full faster, and your brain tells you to slow down and stop eating. Fiber helps you feel full before you overload on excess calories, which is why it can be a good tool to help control your weight. Even though fiber does all of these
fantastic things, it can be difficult to get the 20 to 40 grams you need every day. So if you are in the market for a high-fiber diet—as most of us typically are—the first place you should look is the produce section. Fruits and vegetables are great sources. They are rich in vitamins and minerals and low in calories. Pears, peas, and raspberries are stand-outs here. One way to think about it is in terms of foods with skins and husks, which is why corn, beans, and brown rice are good sources, too. Water is essential in helping fiber move through your body with ease, so make sure you are adding a glass or two to what you already drink. Adding a little bit of fiber at a time
The Health Benefits of Fermented Foods
will give your body a chance to adjust comfortably. Remember, when you start to add more fiber to your diet, do it gently and do it with water! For a list of good fiber sources, check out these links: http://www.mayoclinic.com/health/ high-fiber-foods/NU00582 http://www.todaysdietitian.com/ newarchives/063008p28.shtml Sources: Sizer, F.S., & Whitney, E. (2012). Nutrition: Concepts & Controversies (12th ed.) (pp. 110-118). Belmont, California: Wadsworth. http://www.iom.edu/Activities/ Nutrition/SummaryDRIs/~/media/ Files/Activity%20Files/Nutrition/ DRIs/5_Summary%20Table% 20Tables%201-4.pdf
(continued from page 15) Sour pickles – To benefit from the microbes found in pickles, choose those that have been naturally fermented in water and salt (without vinegar). Pickles are high in sodium and complement a whole food diet that is naturally low in sodium.
fermentation process on their own. Try this starter-free sauerkraut recipe.
1) Clean and slice 1 medium head of cabbage and transfer to mixing bowl. 2) Add 1.5 teaspoons of salt. Massage the salt into the cabbage unSourdough bread – The unique til cabbage becomes limp (takes 5 symbiotic relationship between the to 10 minutes). yeast Saccharomyces exiguus and the 3) Pack cabbage into a large mason bacteria Lactobacillus sanfrancisjar leaving room at the top. Add censis give sourdough that characterany water from the mixing bowl istic San Francisco flavor, although so that the cabbage is covered in sourdough has been restoring benefiliquid. Use a smaller jar to press cial microbes in the human digestive the cabbage beneath the water. system since ancient times. 4) Leave for 3 to 10 days, occasionally using the smaller jar to press Tempeh – From Indonesia, this highthe cabbage down so it remains protein patty is made from fermented submerged in its own water. soybeans and may replace meat in vegetarian recipes. For more details, check out the recipe here: http://www.thekitchn.com/how Sauerkraut—Although some fer-to-make-easy-homemade-sauerkraut mented foods require starter cultures, -in-a-mason-jar-cooking-lessonsmost vegetables have enough bacteria from-the-kitchn-193124 present on their surface to start the www.csun.edu/sdfsa
Sources: FAO/Who Working Group. (2002). Guidelines for the Evaluation of Probiotics in Food. FAO/WHO, London, ON. Gut Microbiota Worldwatch. Everything you always wanted to know about the Gut microbiota... European Society of Neurogastroenterology and Motility. Retrieved from: http:// www.gutmicrobiotawatch.org/gutmicrobiota-info/ Islami, F., Ren, J. S., Taylor, P. R., & Kamangar, F. (2009). Pickled vegetables and the risk of oesophageal cancer: a meta-analysis. British journal of Cancer, 101(9), 1641-1647. Newgent, J. (2013) Prebiotics and probiotics. Academy of Nutrition and Dietetics. Retrieved from: http:// www.eatright.org/Public/ content.aspx?id=6442477443 WebMD. (2013). The truth about probiotics and your gut. Retrieved from: http://www.webmd.com/digestivedisorders/probiotics-10/slideshowprobiotics
(continued from page 6) products. While the government realized the importance of adding trans fat to the food label, they left some leeway for companies with regard to full disclosure. The law states that any product containing 0.5 grams or less of trans fat per serving can be labeled zero on a food label. Crisco’s updated version did just that. They lowered the amount of trans fat from the original recipe enough to be labeled zero on its current food label. However there are still traces in the product. If you are ever unsure of whether a product contains trans fat and it is labeled zero check the ingredients list. If it says “partially hydrogenated” anywhere on the list, it does contain some trans fat. This leaves us with the opportunity to weigh the pros and cons. I myself am studying both nutrition and food science. The future registered dietitian in me is picketing with a large sign that says NO TRANS FATS! And then there is my food science side fondly remembering all the compliments from last year’s Thanksgiving pie crust. Source: http://www.foxnews.com/story/2007/01/25/crisco-revisescooking-oil-formula-to-eliminate-trans-fats/z The editors would like to thank Jocelyn Harrison for her unflagging support, Dr. Lisagor for her invaluable editing, and all of our 2013-2014 contributors, whose time and expertise made our publications possible.
Maria Inauen & Amanda Blake, co-editors of Food for Thought
SDFSA Executive Board Members
Vegetable Shortening….
PRESIDENT Jocelyn Harrison VICE PRESIDENTS Pedro Argueta & Walter Fuentes SECRETARIES Jessica MacMartin & Daniela Voosen TREASURER & PRESIDENT ELECT Monica Pang CHIEF COMMUNICATIONS OFFICER Christine Myung WEB ADMINISTRATOR OFFICER Brandi Randolph HISTORIAN/PUBLICITY OFFICERS Carissa Berger & Ashley Gray FUNDRAISING TREASURERS Margarita Gutierrez & Ian Cohen 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 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 The Student Dietetics Association first became a chartered campus organization on February 18, 1975. www.csun.edu/sdfsa