Upload
food-for-thought
View
213
Download
0
Embed Size (px)
DESCRIPTION
Food for Thought is the bi-annual newsletter of the Student Dietetic and Food Science Association at California State University, Northridge. Our mission is the be the source of nutrition and food information for our university community.
Citation preview
www.csun.edu/sdfsa
By Alyssa Bartholomew
Growing up in Michigan a few dec-
ades ago, I never saw a pomegranate
in the grocery store, and I certainly
never ate one. Now, every grocery
store, from Trader Joe’s to Ralphs,
conveniently sells seeded packs of
pomegranates. Most likely, the pome-
granate craze is due to all the claims
about their antioxidant properties.
The Spanish Settlers brought punica
granatum, the botanical name, to Cal-
ifornia in 1769, where 90% of the US
pomegranates are now produced. Na-
tive from Iran to the Himalayas in
Northern India, over 10,0000 years
ago, pomegranates have historically
been used for medicinal effects. Re-
search has shown that all components
of the fruit: seed, juice, peel, leaf,
flower, bark and roots can have an
impact on fighting disease due to
their anti-inflammatory properties.
A study done in Critical Reviews in
Food Science and Nutrition suggested
that pomegranates had anti-cancer
effects, especially regarding prostate
cancer. According to Elfalleh, the
pomegranate seed oil has anticarcino-
gencic properties, which means it re-
duces the risk of developing cancer
cells by inhibiting their rapid growth.
They also induce apoptosis,
“programmed cell death,” of cancer-
forming cells. These properties led
the latest researchers to study the
affects of pomegranates on osteopo-
rosis and bone health. As expected,
pomegranates minimized bone loss
and increased bone cell production,
adding another benefit to eat this magical
fruit.
Some research suggests that pomegranates
aren’t the “be all and end all” to fight cancer,
but at the very least, this beautiful, ruby red
fruit is packed with potassium, vitamin K,
vitamin C, and is a good source of fiber. How
can you go wrong? The seeds are a fun deli-
cious way to perk up a salad, or sweeten a
plain Greek yogurt.
References:
Elfalleh, W. & colleagues. Advance knowledge in
botany. (2011). Science Letter, 309.
Faria, A. , & Calhau, C. (2011). The bioactivity of
pomegranate: Impact on health and disease. Criti-
cal Reviews in Food Science and Nutrition, 51(7),
626-634.
Lansky, E. , & Newman, R. (2007). Punica gran-
atum (pomegranate) and its potential for preven-
tion and treatment of inflammation and cancer.
Journal of Ethnopharmacology, 109(2), 177-206.
Spilmont, M. , Léotoing, L. , Davicco, M. , Leb-
ecque, P. , Mercier, S. , et al. (2014). Pomegranate
and its derivatives can improve bone health
through decreased inflammation and oxidative
stress in an animal model of postmenopausal oste-
oporosis. European Journal of Nutrition, 53(5),
1155-1164.
(continued on page 17)
I N T H I S I S S U E :
Pomegranates: The
Magical Fruit
1
Ginger: The Zesty
Zingiberaceae and its
Potential Health
Benefits
3
The 101 on Food-
borne Illness
4
Stressed Out? The
Following Foods are
Here to Help You
6
Last Priority– 8 Hours
of Sleep
7
HipCooks 8
One Family at a Time 9
Nutrition During
Pregnancy
10
One Step Closer to
my Career
11
Gardening for the
Soul
12
Banana Walnut
Muffins
13
Journey to Vice
Presidency
14
My Summer
Internship at the
USDA
15
Pomegranates: The Magical Fruit
A P U B L I C A T I O N O F T H E S T U D E N T D I E T E T I C & F O O D S C I E N C E A S S O C I A T I O N
Food for Thought
F A L L 2 0 1 4 V O L U M E 2 , I S S U E 1
www.csun.edu/sdfsa
P A G E 2
Advisors’ Message
Remember what you felt like when you were just starting the NDFS program here? Excite-
ment, anticipation – and maybe a bit of worry over the unknown. It didn’t take long before you realized that you are surrounded by a remarkable group of peers, each one ready to help one another realize their dreams.
Your futures are very bright – because of how you’re embracing the pre-sent, serving others, and dreaming even bigger dreams!
Thanks for ALL of your hard work, your commit-ment to yourselves and others, and for making SDFSA continue to shine along with each and everyone of you.
It’s exciting and an honor for us to hear about your dreams – and to watch those dreams come true!
From our hearts to yours…
Dr. Terri Lisagor &
Dr. Elizabeth J. Sussman
“The future belongs to
those who believe
in the beauty of
their dreams.”
(Eleanor
Roosevelt)
F O O D F O R T H O U G H T
President’s Message
By Monica Pang
Hi SDFSA Members and CSUN Community,
The Fall semester seems to be moving fast,
and SDFSA has been working hard to continue
providing our members and fellow classmates
with the best volunteer opportunities, amazing
speakers who are experts in their fields, and
extensive information on dietetic internships.
Most of all, we strive to provide a supportive
and fun environment where everyone is wel-
come to be a part of our nutrition and food
science family.
The 2014 year has been unique for SDFSA and
for me personally. Last semester, our club vot-
ed to introduce a new officer position of Presi-
dent-Elect, and I had the honor of apprentic-
ing under last year’s President, Jocelyn Harri-
son. To say this was a tremendous help would
be an understatement! Not only was I able to
learn from Jocelyn in action, but the position
also served vital in helping me seamlessly
transition into my new role as this year’s Pres-
ident. I am grateful to have had such a spe-
cial mentor like Jocelyn, and she continues
to be an excellent role model for me and our
members.
I feel even more confident that our club will
continue to build on what it achieved last
year, and one way this was seen was through
our growing membership. I was ecstatic to
see so many new faces at our meetings this
semester. We participated in CSUN’s annu-
al, Meet The Clubs event, during the first
week of school, and the response was over-
whelmingly positive. We recruited many
new members, and, of course, our Family &
Consumer Sciences faculty continued to
play a big part in encouraging membership
in SDFSA. Our club is grateful to be sur-
rounded by such a supportive network of
faculty and staff. From my own experience, I
know how large a part this club has played
in my college experience. SDFSA has not
only helped me stay focused on my career
path, but it has also provided an incredible
(continued on page 16)
www.csun.edu/sdfsa
By Tiffany Khim
Spicy and full of heat, ginger is a
plant that is often used in Asian cui-
sine. It is a member of the Zingibera-
ceae family, flowering plants with tu-
berous roots (rhizomes) that are
found in Asia, Africa, and the Ameri-
cas (Singletary, 2010). The unique
aroma and heat distinguish this rhi-
zome from other spices.
Ginger is not only for cooking, but has
health benefits as well. For centuries,
Asia, India, Europe, and the Middle
East have been using ginger as a treat-
ment for a variety of symptoms, such
as stomach problems and pain relief.
Many scientific studies show ginger
may help with symptoms of nausea
and vomiting (Singletary, 2010). Ad-
Ginger: The Zesty Zingiberaceae and its Potential Health Benefits
ditionally, other studies have sug-
gestive evidence that ginger can alle-
viate inflammation or pain caused
by disorders such as arthritis and
muscle soreness. Besides pain and
stomach relief, ginger may poten-
tially have antioxidant properties
and even antimicrobial potential
(Singletary, 2010).
You will find a modified version of a
traditional Cambodian dish that was
created by my mother. Since noth-
ing is written down, ingredients are
eyeballed and based on personal
taste. Also, the heat from the ginger
may be too strong for some (we like
a lot of heat in my family.) Similar to
everything else in the recipe, the
amount of ginger used can be modi-
fied in order to suit preference.
Ingredients:
1 Tbsp olive oil
½ large ginger, matchsticks (or 1 cup)
2 cloves of garlic, minced
2 chicken breasts, cut into small pieces
1 Tbsp Oyster Sauce
1 Tbsp Fish Sauce
1 tsp Black Pepper
Directions:
In a hot pan, add olive oil, garlic,
and ginger. Stir-fry until golden-
dark brown. Remove from pan and
set aside.
In the same pan, add chicken and
cook for 5-6 minutes.
Add oyster sauce, fish sauce, and
black pepper.
Combine ginger mixture with
chicken in the pan. Stir on low heat
for 1-2 minutes until thoroughly
mixed.
Serve hot with jasmine rice.
V O L U M E 2 , I S S U E 1
Reference
Singletary, K. (2010). Gin-
ger . Nutrition Today, 45(4),
171-183.
Mom’s Cambodian Ginger Chicken Stir Fry
P A G E 3
www.csun.edu/sdfsa
P A G E 4
The 101 on Foodborne Illness
Education is key. The public is not well in-
formed on how to properly prepare meat and
safely handle food. For example, in order to
kill the pathogenic bacteria in beef, meat
must be cooked to 155 degrees Fahrenheit.
The public needs to be more aware of simple,
yet critical, facts of temperature to spoilage
of foods. This will help prevent poor health
consequences.
Foodborne illness is any illness caused by
harmful bacteria, viruses, or parasites. This
can be reduced by educating the public on
food handling principles. There are 5 key
components that bring about foodborne ill-
ness: 1) contaminated ingredients/foods, 2)
temperature control, 3) cross contamination,
4) personal hygiene, and 5) sanitation.
A few simple rules to follow: Raw meat and
poultry and should not be eaten unless
cooked to their appropriate temperature for
the proper amount of time. The process of
cooking the food helps kill the harmful bac-
teria, making it safe to eat. Prevention of
food contamination also includes proper
storing and preparation. The proper temper-
ature for food is important. Bacteria can
grow and quickly multiply, thus increasing
the risk of foodborne illnesses, such as when
meat is not cooked thoroughly or stored
properly.
Many people throughout the world, includ-
ing within the United States, have been af-
fected by foodborne illnesses. A simple way
to reduce the risk of foodborne illness is to
wash food properly and long enough before
cooking, and take precautions to not cross-
contaminate our foods. For example, if you
are first working with raw chicken on your
cutting board, and then put fruit without
washing the cutting board, you can enable
the bacteria from the chicken to come into
contact with the fruit. Another example of a
simple way to reduce one’s risk: Proper hand
washing, 20 seconds with warm water and
soap.
Again, education is the key. It is important for
consumers to be aware of foodborne illness
and how to prevent it since it can be a deadly
outcome. Public health focuses on prevention
of disease and promotion of health from the
community’s view. Foodborne illness is an
example of a critical public health topic that
prevents the community from sustaining good
health. There are food safety standards that
need to be met before food is sold on the mar-
ket and consumed.
Reference
Cause and Prevention of Foodborne Illness.
(2014, January 1). Retrieved September 10,
2014, from http://web.uri.edu/foodsafety/
cause-and-prevention-of-foodborne-illness/
F O O D F O R T H O U G H T
By Kayla Mann
www.csun.edu/sdfsa
P A G E 5
V O L U M E 2 , I S S U E 1
www.csun.edu/sdfsa
P A G E 6
By Bonnie Broek
There are many effective ways of managing
stress. One way is to eat the proper foods.
The negative effect of stress for a great num-
ber of people is to overeat. They also may
only want to eat fattening, sugary, or calorie-
rich foods. This causes a negative effect on
the body and may only curb the stress mo-
mentarily, if at all. There are a variety of
foods that can benefit your body during
stressful periods.
Almonds have an abundance of vita-
min E, which is an antioxidant that boosts
the immune system. The immune system is
hit the hardest by stress, which is why so
many people seem to get sick when they deal
with a great amount of stress. Almonds also
contain B vitamins, which provide energy for
the body and can help the body cope better. A
mere quarter cup of almonds per day can
provide plenty of vitamins B and E.
Walnuts and pistachios have show n
promise in helping to lower your blood pres-
sure, which allows your heart to beat regular-
ly and maintain calm during stress (West et
al., 2012).
An avocado can be used to make guacamole,
which has a creamy texture and rich flavor.
This rich taste and texture can be satisfying
much in the same way ice cream can be.
However, avocados have monounsaturated
fats and potassium, while most ice cream on-
ly has sugar, cream and additional unhealthy
additives. Potassium is an ideal source used
to help reduce blood-pressure as well.
Carbohydrate is one of the m ajor food
groups that is essential to the body. Carbohy-
drates enable the brain to produce more sero-
tonin, which is a chemical in the brain. Low
levels of serotonin in the brain have been
linked to cases of depression. In addition, the
slower your body absorbs the carbs, the more
steadily the serotonin will pass throughout
your body. This is helpful because the longer
your body maintains the serotonin levels, the
longer your mood will remain even
and calm. A great source of carbohydrate is oat-
meal. Oatmeal has a high amount of fiber,
which your body takes a great deal of time to
digest, all the while producing serotonin.
A popular immune system booster is vitamin C.
In addition, according to a study
by Psychopharmacology, participants who con-
sumed 3,000 mg of vitamin C reported feeling
less stress than those who consumed less than
3,000 mg. This is due in part to Vitamin C be-
ing able to return blood pressure and stress
hormone levels such as cortisol, to a normal
range in a quicker amount of time.
One more food that is thought to have stress-
reduction effects is salmon. Salmon is abundant
in omega-3 fatty acids. These fatty acids keep
stress hormones like cortisol and adrenaline
from erupting too often .
Finally, spinach is full of magnesium, which is a
mineral that lowers stress levels. Magnesium
deficiencies have shown to cause migraines and
result in fatigue. One cup of spinach has 40% of
your daily needed intake of magnesium.
References Markus, C.R., (2007). Effects of carbohydrates on brain tryptophan availability and stressper-formance.
Biological Psychology, 76(1-2), 83-90. doi: 10.1016/j.biopsycho.2007.06.003
West, S. G., Gebauer, S. K., Kay C. D., Bagshaw, D. M., Diefenbach, C., & Kris-Etherton, P.M. (2012). Diets containing pistachios reduce sys-tolic blood pressure and vascular response to stress in adults with dyslipidemia. Hyperten-sion, 60(1), 58-6. doi:10.1161/HYPERTENSIONAHA.111.182147 Women’s Health Magazine (2007). Beat Stress: Emotional Eating Isn't Always Bad. http://www.womenshealthmag.com/nutrition/stress-busting-foods?page=2#ixzz1uACxX7Rd
F O O D F O R T H O U G H T
Stressed Out? The Following Foods are Here to Help You!
www.csun.edu/sdfsa
V O L U M E 2 , I S S U E 1 P A G E 7
By Lisbeth Portillo
There are many factors in maintaining a healthy life-
style; one in particular- adequate sleep, although it is
manageable, most of the time dependent upon how
much we get done throughout our day. Sleep is an im-
portant factor that should be considered a priority,
along with our work schedules, study time, and social
events.
Why is sleep not one of our high priorities? Well, the
way most of us organize our priorities is in such a way
that if they don’t get done, there will be risks involved.
The higher the risk, the higher their priority is. Not go-
ing to work on time? Risk: You may get fired. Not study-
ing for an exam? Risk: You may fail the test. Not going
to your friend’s birthday party? Risk: You’ll be consid-
ered a bad friend.
When it comes to little sleep, we know we’ll wake up the
next day feeling sluggish and tired, but we’ll fix it with
coffee, or think that our bodies will eventually get used
to sleeping for a little amount of time. You may not get
heart disease, diabetes, or suddenly gain 10 lbs. the next
morning, but it is adding up to these risks.
There have been several studies of how sleep can help
reduce the risks of diseases and help prevent weight
gain. Specifically diabetes and heart disease are at risk
when one gets less than six hours of sleep. According to
the article “Sleep on It” by David Schardt, a meta-
analysis showed that those who slept less than six hours
a night had a 48 percent greater risk of coronary heart
disease. Subjects in this study included a group of both
men and woman who were followed for 4 to 32 years.
Another meta-analysis (reference), involving both men
and woman, resulted in a 28 percent increase of being
diagnosed with type II diabetes among subjects with less
than six hours of sleep per night. The study looked the
insulin resistance (IR) as the marker. IR is where the
body produces insulin but does not use the insulin ef-
fectively. Because of the body’s non-response, the pan-
creas keeps pumping out more insulin, and when it fi-
nally gets tired of all that work, blood sugar rises. And
this is what increases the risk of diabetes, which in
turn, may increase the risk of heart disease.
Along with these diseases, the risk of gaining weight is
also a concern. In a study of 68,000 woman , research-
ers found that those sleeping five hours or less per
night gained about 21⁄2 more pounds over 16 years than
those who got seven hours of sleep. Another study of 30
to 40s sleep were measured. When comparing the re-
sults, they found that when subjects slept for four
hours, they ate an average of 300 more calories more
than when the subjects slept longer. The theory is that
with little sleep, blood levels of ghrelin rise and blood
levels of leptin decrease. Ghrelin is a hormone that in-
creases appetite; leptin is a hormone that holds back
appetite.
With this in mind, we should fit our “snooze time” into
our schedules as we would with making an important
appointment. Along with exercise, yoga, and warm
baths to help us sleep. And as well as decreasing high
intakes of alcohol and caffeine before you sleep.
References
Schardt, D. (2012). Sleep on it. Nutrition Action Health
Letter, 39(3), 9.
Last Priority- 8 Hours of Sleep
www.csun.edu/sdfsa
P A G E 8
HipCooks
Los Angeles is abounding with volunteer
opportunities for those interested in the nu-
trition field, but few will teach you the ins
and outs of ethnic cooking while you’re
working your shift. Luckily, I happened to
find HipCooks a couple of years ago and its
been a lot of fun in the kitchen ever since.
HipCooks is a cooking school for anyone
interested in expending their cooking reper-
toire, no matter their skill level. There are
generally about a dozen students per class,
and the hands-on instruction is interspersed
with breaks to enjoy your culinary
creations over wine or cocktails,
with your fellow students.
There’s a wide variety of class op-
tions including: Cooking 101, Hot
Soup Focus Group, Healthy,
Fresh, and Zingy, An Elegant Inti-
mate Dinner, and Cooking for a
Crowd. If you’ve ever been curious
about trying to make a certain
ethnic cuisine, maybe Dim Sum or Greek or
Argentinian food, here is your chance to do
it.
The 3-hour classes cost $65 each, but if
you’re willing to volunteer you can become a
teacher’s assistant, and learn how to make
these amazing meals for free. Additionally,
each class that you assist in gives you credit
towards future classes.
This is a great opportunity for future RDs, to
not only experiment with new foods and
cooking methods, but also to observe and
learn how to teach cooking classes to a
crowd. Anyone interested in checking out
either their East LA or West LA location can
get more information from their website:
http://www.hipcooks.com.
Happy Cooking!
Shrimp and Mango Salad with Vanilla
Citrus Dressing
1 package lovely greens – like butter leaf
and frisee, or an herb salad mix
18 shrimp, just cooked
1 just-ripe mango, peeled and sliced
1 just-ripe avocado, peeled and sliced
Juice of 1 orange
Juice of 2 limes
4 tablespoons orange Muscat vinegar (or
champagne vinegar)
1 tablespoon honey
1½ tablespoons vanilla paste
A handful fresh thyme – leaves removed
from stem
6 scallions, finely sliced
1 cup extra virgin olive oil
Make the salad dressing by mixing vinegar,
citrus juice, sweetness from honey and/or
vanilla bean paste, thyme leaves and scal-
lions. Whisk in your salad bowl or shake in
a jar to combine, then add olive oil, a little
at a time, whisking or shaking until you
have a nice texture. Season with salt and
pepper to taste. We like to dress the greens
first, plate, and then dress the shrimp,
mango and avocado and arrange prettily on
top. You can vary the dressing by replacing
the vanilla with a thumb-sized piece of
fresh ginger, grated. Both are delicious!
F O O D F O R T H O U G H T
By Luba Rosenblum
www.csun.edu/sdfsa
The Groceryships families!
P A G E 9 V O L U M E 2 , I S S U E 1
Groceryships founder Sam Polk and team leader Angela
doing a healthy meal demonstration for the families.
Around this time last year I got an
opportunity through SDFSA to join a
start up non-profit organization
called Groceryships. Groceryships is
an organization that provides scholar-
ships for groceries to underprivileged
families in the Los Angeles area.
Families who are awarded Grocery-
ships receive support on five levels:
financial, medical, educational, emo-
tional, and resources. Groceryships
are given to families who exhibit a
desire to learn how to eat more nutri-
tious food, incorporate exercise into
their lives, and stand as an example
in the community, so that those
around them are influenced to inte-
grate healthy habits into their lives
as well!
In exchange for the scholarships,
select family members must attend a
two-hour class every week for six
months. During this class, partici-
pants receive nutrition education,
observe cooking demonstrations,
and learn exercise tips. The second
half of each class is structured like a
support group where participants are
encouraged to share their emotions
and struggles surrounding their
health, as well as food "life" in this
safe haven that is created for them.
The idea behind this amazing organi-
zation is that everyone has battles,
but many people internalize them
and allow it to effect the way they
operate their daily lives. With the
proper emotional support, and a co-
hesive nutrition education pro-
gram, the families are able to suc-
cessfully reduce their chance for dis-
ease, and reduce their pants size too!
Since I joined Groceryships in Sep-
tember of 2013, the organization has
grown at an exponential rate. Within
one year, we have recruited fourteen
board members and advisors, re-
ceived countless donations, formed
over seventeen partnerships, and
most importantly helped numerous
families.
The results of the program have been
mind blowing! There are three pilot
programs scheduled for 2014, and we
can’t wait to see the results, as we
help one family at a time.
One Family At a Time By Amanda Zarabi
www.csun.edu/sdfsa
P A G E 1 0
Nutrition During Pregnancy
F O O D F O R T H O U G H T
By Christine Kim
Good nutrition during pregnancy is very
important, as you eat not only to sustain
yourself, but also a little human inside of you.
Many expectant mothers think that they are
“eating for two,” but that isn’t exactly true.
You are eating for another person, but that
person usually gets no bigger than about 8
pounds. Pregnant women only need to con-
sume about 300 extra calories every day,
which is essentially just an extra serving of a
chicken breast. Trust me, as a woman who is
currently pregnant, I completely understand
the cravings for all things—chocolate and ice
cream— but eating extra calories from un-
healthy sources too frequently can lead to
unhealthy weight gain.
Important steps to a healthy pregnancy in-
clude eating a balanced diet, gaining the right
amount of weight, exercising regularly, and
avoiding harmful substances such as alcohol
or tobacco. If recommended by a physician, it
is also beneficial to take a prenatal vitamin to
ensure that you are getting all of the key nu-
trients to help your growing baby thrive. Tak-
ing a prenatal vitamin should not replace a
healthy diet; it should be in addition to eating
a healthy diet. Taking a supplement ensures
that you and the baby are getting important
nutrients but taking extra can be harmful.
Consult your doctor before taking any supple-
ment.
According to the Academy of Nutrition and
Dietetics, a balanced diet includes six to elev-
en servings of bread and grains, two to four
servings of fruit, four or more servings of veg-
etables, four servings of dairy products, and
three servings of protein sources. It is also
recommended to choose whole-grain options
that are high in fiber, rather than refined or
processed ones, this is in order to help reduce
the risks of constipation and other digestive
maladies.
Some important nutrients that are especially
unique and important to consume during
pregnancy are folic acid, iron, and calcium.
Folic acid is particularly crucial for the
beginning stages of pregnancy as it reduces
the risk of birth defects that can affect the
development of the baby’s spinal cord.
Sources include fortified cereals and breads,
dark leafy greens, asparagus, broccoli, and
citrus fruits. Pregnant women should be con-
suming about 600 micrograms of folic acid a
day. Eat at least one good source of folic acid
every day to get your recommended amount.
Another important key nutrient is iron. Iron
deficiency is the most common nutritional
deficiency during pregnancy, and pregnant
women need at least 27 milligrams of iron a
day. Protein sources such as meat, chicken,
and fish offer the most amount of iron, but
iron can also be found in plant sources such
as spinach, kale, and leafy greens.
As a tip, in order to increase iron absorption
from plant sources, it is recommended that
you combine it with vitamin C-rich foods
such as oranges or bell peppers. Eat at least
three servings of iron-rich foods to ensure
that you are getting the recommended
amount. The last key nutrient to consume is
calcium. During pregnancy, it is very im-
portant to consume about 1,000 milligrams
of calcium a day in order to help with the de-
velopment of the baby’s teeth, bones, heart,
(continued on page 11)
www.csun.edu/sdfsa
nerves, and muscles. When a pregnant
woman doesn’t consume enough calci-
um, it will be taken from her bones to
provide for the developing baby. Some
good food sources of calcium are low-
fat or fat-free milk, yogurt, or cheese,
broccoli, or kale. Eat and drink at least
four servings to help ensure that you
are getting your daily recommended
intake of calcium.
You don’t need to avoid all of your fa-
vorite foods to have a healthy preg-
nancy, but just be sure to balance it
out with nutritious foods to make sure
that you and your baby are getting all
of the necessary nutrients in order to
grow and be healthy.
References
Academy of Nutrition and Dietetics.
(2013). Eating right during pregnancy.
Retrieved from:
http://www.eatright.org/Public/
content.aspx?id=6808
Mayo Clinic. (2014). Pregnancy diet:
Focus on these essential nutrients.
Retrieved from:
http://www.mayoclinic.org/healthy-
living/pregnancy-week-by-week/in-
depth/pregnancy-nutrition/art-
20045082?pg=1
V O L U M E 2 , I S S U E 1 P A G E 1 1
One Step Closer To My Career
By Nicole Williams
I am currently a volunteer at two
different hospitals, Tarzana Medical
Center and Northridge Hospital. I
started at Tarzana Medical Center in
April 2013, to try to get some experi-
ence working in a hospital. I have
been there for a year and a half now
and I’ve learned so much. I moved
from the volunteer office where I
would take items to specific offices or
discharge patients to the medical staff
office. I was first assigned simple
tasks, such as filing and clearing out
shelves. I then learned how to enter
applications for incoming doctors,
physician assistants, and more.
Since I have consistently been volun-
teering for them, the medical staff
manager set up an email and login for
me when I come in. I send out verifi-
cation faxes to other hospitals and call
them if I need any other information.
I also help put together portfolios for
each entered doctor. Working in med-
ical staff doesn’t have very much to do
with nutrition or food, but I’ve
learned how to work professionally in
an office with others, and gained ex-
perience that I don’t think I would
have if I chose to volunteer some-
where else.
I’ve been at Northridge Hospital since
February 2014, and I volunteer in the
diet office with the diet clerks and the
nutrition assistants. Most of the time,
I call patients in their rooms to ask
what they want for dinner, however
each patient has different diet needs
or restrictions, so their menus have
specific foods that they can eat and
that I can offer. Sometimes I don’t
call them and I actually walk up to
each floor to get breakfast, lunch
and dinner selections for specific
patients.
Other days, I work directly under the
registered dietitian, Stephanie Sand-
ers, and help her with any organizing
or small projects that she needs to get
done. I’ve learned how important it is
to cater to patients’ specific dietary
needs while in intensive care. I’ve also
learned that communication is key
between the diet office and the kitch-
en to make sure each patient is satis-
fied with what they’re getting.
I would recommend both hospitals for
anyone trying to gain experience
working at a hospital. I am hoping
that in my future semesters as a stu-
dent, I will be able to volunteer or in-
tern somewhere more closely related
with nutrition.
Cont. Nutrition During Pregnancy (continued from page 10)
www.csun.edu/sdfsa
P A G E 1 2
sonally believe there is no experience like
gardening.
For the last six months, I have been gar-
dening at El Cariso County Park Communi-
ty Garden in Sylmar, CA. This garden was
created as a community effort to encourage
gardening in the community. It is open to
everybody and offers multiple resources
like nutrition, gardening, and water con-
servation workshops. We have a grant from
Little Green Fingers, an organization that
explores ways to engage children with gar-
dening. El
Cariso Com-
munity gar-
den has a
special pro-
gram for
children,
where they
offer nutri-
tion, fitness
and garden-
ing activities
for the little
ones.
Gardening is
very im-
"Gardening is a way
of showing that you
believe in tomor-
row" -Anonymous
Gardening: Good for the Body,
Good for the Soul
For me, gardening has become a special
way to connect with the earth in so many
ways: the smell of the dirt, the feeling of
plants in your hands, and then tasting the
product of your hard work. Gardening is a
positive, relaxing and entertaining activity.
It is good for the body, because you get
some exercise tending your plants. Also,
you get to make the choice of having your
garden be organic and chemical pesticide-
free. Furthermore, gardening is good for
your soul
for it is very
therapeutic.
For a while,
you can
forget about
your prob-
lems and
only focus
on your
plants. Of
course,
there is no
better feel-
ing than
watching
your plants
grow. I per-
F O O D F O R T H O U G H T
By Frida Herrera
(continued on
page 13)
www.csun.edu/sdfsa
By Debrin Kashani
Banana Muffins
Ingredients:
1/2 c vegetable oil
3/4 cup sugar
2 eggs
1 c mashed very ripe bananas
1 teaspoon baking soda
1/2 teaspoon salt
Pinch of cinnamon
1 1/4 c flour
1/2 cup walnuts or chocolate chips
Directions:
Preheat oven to 350 degrees and line
about 12 cupcake liners (size of muf-
fins determines quantity).
Mash the bananas and add the oil, sug-
ar, and eggs.
In a separate bowl, sift the flour, bak-
ing soda, salt and cinnamon together.
Add the flour mixture to the banana
mixture and mix well. Add nuts or
chocolate chips; mix to incorporate.
The dough will be sticky. Using a spoon,
1/4 c measuring cup, or ice cream
scooper, fill cupcake pan.
Bake until the insides are cooked, check
using a toothpick, and the tops are gold-
en brown - about 20-30 minutes.
P A G E 1 3 V O L U M E 2 , I S S U E 1
sonal. I enjoy gardening because I can
grow my own seasonal produce.
Currently, I am growing lettuce, cel-
ery, kale, red cabbage, green
beans and Thai basil. I have
grown tomatoes and strawber-
ries, and they were delicious! It
is amazing what you can grow
with just one seed!
portant on a larger scale, as well. In
the modern world, it is so easy to go
to the supermarket and get whatever
you are craving. It could be strawber-
ries, pears, or tropical fruits like ba-
nanas.
The truth is that a lot of the produce
in the supermarket is not as fresh as
what we can grow in our home gar-
dens, and it may even be genetically
modified to last longer. Sometimes
we can go to farmers markets, but you
may not find everything you want,
because the produce is usually sea-
Banana Walnut Muffins
(continued from page 12)
Cont. Gardening: Good for the Body, Good for the Soul
www.csun.edu/sdfsa
P A G E 1 4
Journey to Vice Presidency
It was fall 2011 that I entered my first Fami-
ly Consumer Science (FCS) class, FCS 170. It
was a Saturday, and it marked my arrival at
Cal State Northridge. FCS 170 taught me
about the color wheel, very important for a
person in my field. As a few weeks pass I
encountered two amazing students, Dana
Sutherland and Carolina Hernandez—the
2011-2012 Vice-Presidents for the Student
Dietetic and Food Science Association
(SDFSA)—at a tabling event, Meet the Clubs.
I knew in that moment on FCS Nutrition/
Dietetics was the way to go. Throughout my
short years at CSUN, I have learned so many
things in joining SDFSA. I have accom-
plished many things being involved, one be-
ing the Vice-President for 2013-2014.
From 2011/2012 to 2012/2013, I showed my
interest and aspirations towards the club by
being a very active member. I volunteered in
countless activates being Wellness tabling,
DI and Career Symposiums, Hurricane
Sandy fundraiser, Food Day BBQ, Nutrition
Month BBQ, Relay for Life, Food Forward,
chair for the Morning Meeting Committee
and so many other things that where being
handed out like candy. All these experiences
assisted me in becoming a well-rounded Vice
-President that knew the club. The two years
also allowed me to break away from a con-
fined non-talkative individual, to a more ro-
bust, open spoken individual. This change
was good in most aspects but also included a
strange side that people saw during my vice
presidency.
Starting my summer with a ‘BAM,’ I met
Pedro Argueta—my Vice President partner—
over the summer, and we started extensively
preparing for something we had no idea how
to do. Pedro and I had no ‘real’ experience in
planning, contacting, managing, following
rules and regulations at a larger level (aka
Associated Students), and doing so many
amazing things, of course while being full
time undergraduate students. So, like any
other sane person would do, we asked, got
denied, but in spite of that process, we had
an amazing year. I feel like our lack of experi-
ence really allowed us to have the best of eve-
rything for SDFSA, because if we would have
felt confident we might have taken missteps
along the way. I also feel by planning so far in
advance we had a handful of amazing projects
already laid out and not to worry about during
the school year.
Coordinating the Dietetic Internship (DI)
Symposium with a record number of at-
tendees was truly amazing. Having amazing
speakers present for the Food and Nutrition
Lecture Series and the Career Symposium was
phenomenal. Doing special elections left and
right plus the big election in the ends was also
a grand experience. From its ups and downs
being Vice President was very rewarding. You
get to do so many projects, meet so many peo-
ple, and show your passions towards what you
do.
Everyone was a huge help. Michele Christo-
pher and Dana Sutherland, where two of the
biggest resources who helped with the success
of the amazing DI Symposium. FCS faculty
members, our SDFSA advisors, the board
members, and the members—especially those
who were in the DI Symposium committee,
where a huge help. I am very grateful for eve-
ryone who put so much effort in helping cre-
ate this wonderful dream come true.
There is so much to say about the 2013-2014
Vice Presidency, and so many people to thank.
Pedro and I are just grateful for all this. We
learned and gained the experience needed for
truly, any professional setting. FCS nutrition/
dietetics is truly an amazing path that made
me see these opportunities. I have recently
changed to FCS Food Science Administration,
hoping that later on I get a bit more fervor
and jump in to get a Masters in Nutrition,
completing with the didactic program in die-
tetic (DPD) and getting a DI. Just steps away
to have an RD in the end of my name.
F O O D F O R T H O U G H T
By Walter Fuentes
www.csun.edu/sdfsa
V O L U M E 2 , I S S U E 1 P A G E 1 5
My Summer Internship at the USDA By Jocelyn Harrison
“It’s exciting to be at the center of the
nutrition universe and to be in the
company of so many nutrition ex-
perts.” This was my answer when An-
gela Tagtow, MS, RD, LD, and the new
Executive Director of the USDA’s Cen-
ter for Nutrition Policy and Promotion
(CNPP) in Washington, D. C. asked
her new staff to tell her our thoughts
about the department. “Exciting”
sums up my summer internship at
CNPP. I had the unique opportunity to
observe nutrition policy at the federal
level for seven weeks this summer.
The work of CNPP affects every Amer-
ican. The Center’s mission is to
“improve the health of Americans by
developing and promoting dietary
guidance that links scientific research
to the nutrition needs of consumers”.
Many people are familiar with the
work of CNPP through the old Food
Guide Pyramid and the new MyPlate
icon. CNPP has about 35 staff mem-
bers, most of whom are registered die-
titians and/or nutritionists. Many hold
Ph.D.s’ in nutrition, have conducted
nutrition research, or taught nutrition
at the university level. Half the staff
makes up the Office of Nutrition Guid-
ance and Analysis, which directs and
supports the development of the Die-
tary Guidelines for Americans. The
other half is the Office of Nutrition
Marketing and Communication
(ONMC), responsible for promoting
the guidelines to consumers and de-
veloping nu-
trition materi-
als for Federal
and other
agencies.
Due to my
background in
marketing, I
worked with
ONMC on a
variety of
marketing
initiatives in-
cluding
ChooseMyPlate.gov, USDA National
Strategic Partnerships and Choose-
MyPlate.gov social media. My first
assignment was to write a Fourth of
July article for the USDA Blog. I also
did menu and recipe analysis using
SuperTracker.gov, as well as cost
analysis, using skills I learned in Pro-
fessor Ava McKay’s FCS 321 class.
Overall the work and the atmosphere
were fun, but focused. The ONMC
staff is responsible for a tremendous
amount of output. They graciously
made me feel welcomed and valued
from the first day.
A high point of the internship was
at-
tending the 2015 Dietary Guidelines
Advisory Committee (DGAC) meeting
on July 17th and 18th. Every five years,
the USDA, in collaboration with the
Department of
Health and Hu-
man Services,
releases Dietary
Guidelines for
Americans. The
DGAC is made
up of nutrition
experts who vol-
unteer for two
years to comb
through nutri-
tion research
and make die-
tary guideline recommendations that
will inform nutrition policy. The com-
mittee meets five to seven times over
their two-year term. The public can
attend the meetings via the Internet.
As an intern, I had the privilege of at-
tending in-person and meeting the
committee members.
The biggest lesson I learned this sum-
mer is that nutrition policy is complex,
particularly at the federal level. There
are multiple stakeholders with widely
opposing viewpoints and diverse popu-
lations to serve. CNPP is at the center
of a very loud and discordant public
conversation taking place about food.
Keeping in mind the inherent limita-
tions of government processes, I feel
better having seen first hand that there
is a knowledgeable and dedicated staff
working on our behalf. I have tremen-
dous respect for their work, and I am
inspired to continue to support their
efforts at the local level.
www.csun.edu/sdfsa
P A G E 1 6
Cont. President’s Message
support system. I want everyone in the Nu-
trition and Food Science concentrations to
have the same amazing experience as I did!
One of the reasons I am so proud of this club
is because of our dedication to support and
equip our members to navigate the often-
times confusing Registered Dietitian (RD)
path. One of the ways we do that is through
the Dietetic Internship (DI) Symposium we
put on every year. This is no small undertak-
ing and requires months of planning on the
part of the Vice Presidents, this year being
Diwata Macalino and Luba Rosenblum. They
set out the goal of bringing in directors from
dietetic internship programs that had not
been featured at our symposium in recent
years, and they did just that! We heard from
a newly founded Coordinated Program at
University of Southern California, a distance
DI program from the University of Utah, as
well as DI programs from CSU Fresno and
Patton State Hospital. The October event
was well-attended by CSUN students, and
many students from the greater Los Angeles
area joined to get the inside scoop on these
competitive programs. October continued to
be a busy month as we celebrated World
Food Day with a crepe stand fundraiser, and
sponsored our first Food & Nutrition Lecture
of the semester. Registered dietitian and
CSUN alumna Yasmin Firouzman presented
on the timely topic of bariatric surgery and
her experiences in counseling these patients.
She also shared the story of her path to be-
coming a dietitian, and gave insight into suc-
ceeding in the field.
Lastly, I want to highlight the accomplish-
ments of some of our members. After hear-
ing our morning meeting speakers, Kathleen
Wall and Jesse Bethune, from the American
Diabetes Association (ADA), several of our
members were motivated to join the organi-
zation’s efforts in raising awareness of diabe-
tes risk, and providing nutrition education to
patients and families. Maria Schellenberger,
Frida Herrera and Jessica Wunder did a
wonderful job planning and manning an ed-
ucational booth at the ADA’s, Step Out Walk
in Valencia. Also during this time, Masayo
Chatham and Esmerelda Galaviz chaired a
CHAMPION team, raising almost $2,000 in
less than a week! ADA’s Step Out Walk at
Griffith Park also had great representation
from our SDFSA graduate students manning
an educational booth as well. To top off the
semester, SDFSA sponsored a screening of the
popular food documentary, Fed Up. Thanks to
all those who attended and participated in our
events this semester.
Looking forward, we have several ideas and
events in the works for our members and for
the CSUN community. I invite you to continue
following our progress through our Facebook
page (Student Dietetic & Food Science Associ-
ation) and Instagram (@sdfsa_csun). If you
happen to be near Sequoia Hall 112 and in the
mood for a hot breakfast at 7:30AM on a
Tuesday, I hope you’ll check in and join us for
a club meeting!
Hope to see you around!
Best,
Monica Pang
F O O D F O R T H O U G H T
(continued from page 3)
www.csun.edu/sdfsa
Cont. Pomegranates: The Magical Fruit
V O L U M E 2 , I S S U E 1 P A G E 1 7
Quick and Easy Arugula Pomegranate Salad
By. Alyssa Bartholomew
Arugula Greens
Pistachio nuts
Pomegranate Seeds
Rotisserie Chicken
Newman’s Original Olive Oil and Vinegar Dressing
*You can make your own lemon vinai-grette but Newman’s has only 1g sugar. You can also grill your own chicken, but this is a quick, easy alternative.
(continued from page 1)
www.csun.edu/sdfsa
P A G E 1 8
SDFSA Board Members Fall 2014
F O O D F O R T H O U G H T
President
Monica Pang
Vice-President
Luba Rosnblum
Vice-President
Diwata Macalino
Secretary
Nicole Motoyasu
Secretary
Ashley Grey
Treasurer
Debrin Kashani
Fundraising Treasurer
Maria Schellenberger
Fundraising Treasurer
Ian Cohen
Chief Communication
Christine Myung-Kim
Chief Communication
Frida Herrera
Editor
Walter Fuentes
Editor
Amanda Zarabi
Publicity
Bonnie Sandbakken
Ways and Mean
Alyssa Bartholomew
Legislative
Paige Handler
Web Administrator
Brandi Randolph
Historian
Nicole Williams
Advisor
Dr. Terry Lisagor
Advisor
Dr. Elizabeth J. Sussman
www.csun.edu/sdfsa
Editors’ Postscript
Wow has this semester flown by! In this
issue you will find a wide range of articles
and recipes— ginger, prenatal nutrition
and a bundle more. Our theme this Fall is
Matadors Rising, as CSUN proves to be a
competitive institution, we also, at SDF-
SA, want to express how amazing this
Fall 2014 has been!
Enjoy your read,
Editor Walter
Dear Readers,
I was thrilled to be the editor this year,
bringing to you information from your
peers. I love reading everyone’s articles,
as it helps me get to know my classmates
from a different angle. I hope you enjoy
what the Fall 2014 issue has to offer!
Thanks for reading!
Editor Amanda
Mission of SDFSA
The Student Dietetic and Food Science Association
provides a framework for meaningful student involve-
ment to develop leadership skills, inspire professional interest, to develop
channels of communication between students, advisors, faculty, the Fam-
ily 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 organ-
ization on February 18, 1975.
CSUN's Clubs and Organizations
Outstanding Social Media Award
P A G E 2 0 V O L U M E 2 , I S S U E 1
www.csun.edu/sdfsa
FALL 2014
Blueprints
Sometimes, we make a mistake
And have to erase everything
And start all over again.
But it’s okay, because we still have a chance
Until the blueprint of our life is completed.
I erase all the regrettable things with my mind eraser
And I pick up a pen again
To draw for a better tomorrow.