food for thought, spring 2014

www.csun.edu/sdfsa

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, near-

ly 14 million cancer survivors will celebrate

another birthday!

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 Li-

brary. The opening ceremony, which kicked

off at 10:00 AM, welcomed participants and

is a first semester grad-

uate student in Nutri-

tion & Dietetics work-

ing toward the DPD

and MS degree. She

returns to CSUN after a

31 year hiatus and ca-

reer change having re-

ceived 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

is the current SDFSA

Treasurer and Presi-

dent-Elect. She is work-

ing to complete the Di-

dactic Program of Die-

tetics (DPD), while also

earning her Masters in

Nutrition. As a regis-

tered dietitian, she

plans to specialize in

eating disorder treatment.

Fiber. It seems like such a bland, boring

word. Ten to fifteen years ago, many peo-

ple were not aware that this indigestible

substance was so important to their

health, but the health and nutrition in-

dustry has made their point: you need

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, choles-

terol 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 be-

cause it does not need much breaking down

From Hope to Cure: Relay for Life at CSUN I N T H I S I S S U E :

The Dish on Dieting 4

Satisfying That

Sweet Tooth

5

Vegetable Shorten-

ing... 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

Becoming Sustaina-

ble with MEND

11

Give Your Recipes a

Nutrient Boost

12

Yogurt Pancakes 12

The New Craze:

Kale & Chia Seeds

13

Is Your Kitchen

Safe?

14

Health Benefits of

Fermented Foods

15

Iron Matador 16

Fiber: A Vehicle for Cholesterol and Sugar

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 S p r i n g 2 0 1 4 V o l u m e 1 , I s s u e 2

Monica Pang

(continued on page 19)

Laura Horwitz


www.csun.edu/sdfsa

P a g e 2

What an amazing year for SDFSA! Col-

lectively, 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 accomplish-

ments.

Our two most important events, the Die-

tetic Internship Symposium and the Ca-

reer Symposium had the highest attend-

ance in many years. This is due to the polish

and professionalism of our Vice Presidents,

Walter Fuentes and Pedro Argueta, as well as

their dedicated “staff” of member volunteers.

Walter and Pedro brought in speakers for

eight Food and Nutrition Lectures, going

above and beyond the usual six. These two

Vice Presidents will be a hard act to follow!

Brandi Randolph, our Web Administration

Officer, not only pushed our Facebook to over

500 likes with up-to-the-minute, fun and top-

ical posts, but she also delivered an amazing

new website. This was not an easy task but

Brandi managed to overcome every obstacle

thrown in her way by not taking “No” for an

A Note From Our Advisors

A Message From Our President

answer! The new website is beautiful, interac-

tive 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 Com-

munications

Officer is no

slouch in the

“Let’s go

above and

beyond” cat-

egory. Chris-

tine and I

developed a new communication strategy for

2013-2014 that prioritized and consolidated

the numerous emails that members were re-

ceiving. Christine has flawlessly and profes-

sionally crafted each email that has gone out

this year. She also decided we needed a more

professional look and took the time to master

Mail Chimp, an online email resource. Our

new weekly bulletins and messages to

As we look toward the end of another academic year, we reflect on how beautifully and

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 organiza-

tion, the community, and beyond; you have touched the lives of so

many. Each meeting and event continues to be carefully planned to

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 ac-

tion-packed group, well-deserving of the reputation it has for being

one of the most successful student organizations at CSUN.

It has been exciting to feel how all of the planned events have come to

fruition, but it is even more rewarding to watch how all of the mem-

bers are a part of the voyage. SDFSA provides a forum for developing

great friendships and camaraderie, and great leaders; it gives its mem-

bers the opportunity to work and grow together. As some of our mem-

bers 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...

Drs. Terri Lisagor and Elizabeth Sussman

“The best and most

beautiful things in

the world cannot

be seen or even

touched – they

must be felt with

the heart.”

Helen Keller

(1880-1968) Dr. Terri Lisagor

and Dr. Elizabeth

Sussman, 2013-2014

SDFSA Advisors

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

Jocelyn Harrison

Jocelyn is in year three of the DPD and looking for-ward to getting her RD and MPH by 2017. She served as SDFSA Treasurer 2012-2013 before serv-ing as President this year. Her pro-fessional focus is creating environ-ments that foster and support healthy behavior.


www.csun.edu/sdfsa

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 valu-

able information about food and nu-

trition 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 bril-

liant idea to invite the Kinesiology

Department to participate. Their par-

ticipation helped deepen our connec-

tion 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 Kine-

siology 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 As-

sociation 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 at-

tendees. Jessica also deserves special

recognition for the $1,000 SCiftS do-

nation she brought into SDFSA. Legis-

lative Officer Anjali Prasertong kept us

informed and engaged about all things

legislative. She connected us to the

FDA by inviting club members to com-

ment 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.

We have an updated “Constitution”

and “Officer Descriptions” thanks to

Monica Pang, Alyssa Bartholomew and

Anthony Richett. We further have a

new display board to show off current

events and recruit new members in

Sequoia Hall. This is thanks to Nicole

Williams, Cassie Berger and Monica

Pang. Thanks to Paige Handler, Di-

watta Macalino and the Community

Service Committee, SDFSA members

were enabled to give back to the com-

munity.

None of the above would have been

accomplished without the energy and

effort of every

member who par-

ticipated. 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

breakfast, served

as kitchen assistants . . .you get the

idea. All of us made this year spe-

cial—full of new memories, new

friends and new experiences.

A special thank you goes to our advi-

sors, 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 run-

ning 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 be-

cause of this, I want to thank the

members of the

Morning Meeting

Committee, Sarah

Milner, Nicki Mo-

toyasu, Jessica

Saavedre, Daniel

Silvestre, Debrin

Yahya-Kashani,

and Bonnie Sand-

bakken. They are

the first to arrive

and the last ones

to leave. They provided us with deli-

cious reasons to show up at 7:30 AM

14 times this year. You guys ROCK!

A Message From Our President (continued fom page 2)

V o l u m e 1 , I s s u e 2 P a g e 3

A special thanks to our Morning Meeting Committee: Sarah,

Jessica, Nicki, Daniel, Debrin, & Bonnie (left to right)

www.csun.edu/sdfsa

P a g e 4

Luba is a graduate

student in the Die-

tetics program at

CSUN. She enjoys

all things food and

nutrition and hopes

to become a regis-

tered dietitian (RD)

in order to help

others meet their

health and nutri-

tion needs.

The Dish on Dieting

Dieting can be a difficult and frus-

trating endeavor. There is no end to

the variety of diets circulating in pop-

ular culture, with new ones sprouting

up all the time. Are some better than

others - Low Carb, The Zone, Low

Fat? And if you are able to reach a tar-

get weight, are some diets more suited

to help you keep off the pounds in the

long term?

While the generally accepted wisdom

has been “calories in, calories out,” the reali-

ty is a bit more nuanced than that. Current

research is helping to answer long held ques-

tions about why some diets succeed and oth-

ers fail.

Christopher Gardner, PhD, and his team,

have been making some interesting discover-

ies in their weight loss studies at the Stan-

ford Prevention Research Center. When

comparing low-fat versus low-carb diets,

they found there were no significant differ-

ences 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.

Consider the

fact that approx-

imately one

third of adult

Americans are

either diabetic

or prediabetic.

Another third

have features of

the metabolic

syndrome, so

you can quickly see why committing to the

appropriate nutritional plan could signifi-

cantly impact weight loss outcomes.

Insulin sensitivity is not the only factor that

impacts outcomes from choosing the correct

diet. Specific genotypes have been identified

for people who respond better to a low-carb

diet versus a low-fat diet. Women who were

matched to the appropriate diet for their spe-

cific genotype lost more weight than those

who were mismatched. According to Dr.

Gardner, adopting the proper diet is im-

portant because, “some people have a hard

time adhering to a diet because it’s the wrong

one for them metabolically.”

Another area of weight-related research has

been looking

at whether

there is a

connection

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 hor-

mone. It appears that eating late in the even-

ing does not by itself lead to weight gain, but

those who are not getting the recommended 7

to 8 hours of sleep consume more calories

over the course of the day than people who do

get the recommended amount of sleep.

While we are not quite at the point yet where

we can tailor a diet to the individual, we have

been uncovering useful clues which may help

would-be-dieters in their goal to reach a

healthy weight and maintain it.

Source:

Center for Science in the Public Interest.

(2013). Glimmers of Light. Nutrition Action

Health Letter. Retrieved from: https://

www.cspinet.org/nah/pdfs/coverdec2013.pdf

Christopher

Gardner is the

director of

nutrition

studies at the

Stanford

Prevention

Research

Center


Luba Rosenblum

Ph

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www.csun.edu/sdfsa

Satisfying That Sweet Tooth P a g e 5 V o l u m e 1 , I s s u e 2

is a first year graduate student studying Nutrition and Dietet-ics 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.

If you are anything like me,

you can relate to that feeling of

wanting something sweet…after

a light meal, in the afternoon,

or while unwinding after a long

day. I love enjoying a yummy dessert, but that sugar rush

does not tickle my fancy. For months, I have been looking

for a recipe packed with healthy nutrients and protein

and one that does not leave me needing a nap.

I have found and modified a recipe to create my perfect

dessert and I want to share it with you! This decadent

Chocolate Walnut Torte is flourless, is low on the glyce-

mic index, and can be made dairy-free if desired. There

are only five simple ingredients, and this Torte is guaran-

teed to impress!

Each of the main ingredients has health benefits…

walnuts, eggs, chocolate, and agave nectar. The main

component of this dessert is walnuts, which have numer-

ous phytochemicals, phenols, unsaturated fatty acids, and

fiber. Eggs are a great addition to a dessert, as their protein

increases satiety levels leaving you feeling full longer. Con-

suming a moderate amount of chocolate with a higher per-

centage 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-

cular function and insulin sensitiv-

ity. The final main ingredient of

this dessert is agave, which has a

low glycemic load. This is great

because you will not crash while

digesting the dessert and your

sweet tooth will still be satisfied.

Hope you enjoy it!

Based on a recipe I found on elanaspantry.com.

Sources:

All About Agave. What is agave nectar? Retrieved from:

http://www.allaboutagave.com

Chen, C.Y. & Blumberg, J.B. (2008). Phytochemical composi-

tion of nuts. Asia Pacific Journal of Clinical Nutrition, 17(1),

329-332. Retrieved from: http://www.ncbi.nlm.nih.gov/

pubmed/18296370

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-dark-

chocolate-good-for-you-thank-your-microbes/

“Each of the main

ingredients has

health benefits…

walnuts, eggs,

chocolate, and agave

nectar. ”

Chocolate Walnut Torte

Ingredients:

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) In a food processor, pulse the chocolate chips

until they become the consistency of gravel.

2) Add the walnuts and pulse until they are in chunks slightly bigger than the chocolate.

3) In a large bowl, beat the egg yolks until pale in color and then gradually beat in the agave.

4) In a separate large bowl, beat the egg whites until they form stiff peaks, then beat in the salt.

5) Fold the chocolate-walnut mixture into the egg yolk mixture.

6) Then fold the egg whites into the egg yolk mixture.

7) Place mixture into a greased 9-inch circular pan.

8) Bake at 350°F for 20 minutes, then turn off the oven and leave in for 10 more minutes.

9) Torte should be firm and golden around the edges. Cool and serve!

Amanda Zarabi

Ph

oto

: elanasp

antry.co

m/

cho

colate-w

alnu

t-torte/

www.csun.edu/sdfsa

P a g e 6

Cassie is the cur-

rent 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.

Vegetable Shortening…. The Good, the Bad,

and the Trans Fat Free?

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 nu-trition classes but we have discussed the topic of trans fat from many different points of view.

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 shorten-ing 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.

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 pro-vides the flakiest and most buttery crust. The downside is that vegetable shortening con-tains 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 cholesterol.

To provide a brief his-tory on trans fat, in the early 1900’s a scientist discovered he could turn liquid vegetable oil into a partial solid fat. This was revolutionary and allowed processed foods to have a much longer shelf-life. The chemical process in-volves adding hydrogen to vegetable oil, taking

what was once unsaturated fat (the heart healthy kind) and converting it to saturated

fat. However, the newly saturated chain is

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 ra-ther than partially hydrogenating the oil. When vegetable oil gets fully hydrogenated, it becomes a fully saturated fat which is com-monly found in dietary meat sources. Here is where the science of hy-drogenation gets tricky. Technically, adding hy-drogen to the heart healthy unsaturated fats turns them into saturat-ed fats, but as a result of this process some un-saturated double bonds remain. The process leaves some double bonds but does not leave them unaltered, con-verting them from a commonly found in na-ture 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.

The vision behind creating the zero trans fat shortening option was to offer a product that contained only saturated fat, a type of fat that our bodies can process. Even though saturat-ed fat is not healthy in large amounts, it is still a better option than trans fat. This new prod-uct lasted until 2006 at which time Crisco re-placed its zero trans fat version with an updat-ed combination of both hydrogenated and partially hydrogenated oils. According to a 2007 Associated Press article, the zero trans fat shortening that was made available in a green can proved to be too costly to make.

This new version coincided quite timely with

the Food and Drug Administration’s 2006 bill

mandating that trans fats be labeled on food


Cassie Berger

Photo: http://www.realsimple.com/

health/nutrition-diet/healthy-eating/

food-labels-decoded-

Labels that say

zero grams of

trans fat may still

have up to 0.5 g

or less per serv-

ing. Always look

at the ingredient

label for the in-

clusion of partial-

ly hydrogenated

oil, which indi-

cates trans fats

are present.


www.csun.edu/sdfsa

V o l u m e 1 , I s s u e 2 P a g e 7

Enjoy the Taste of Eating Right Maggie Gutierrez

is a third year SDFSA

member and first

year officer. She

wants to make a dif-

ference by educating

impoverished coun-

tries with her nutri-

tion 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 in-

formation campaign spon-

sored 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. Na-

tional Registered Dietitian

Nutritionist Day is celebrated

on March 12. It increases

awareness of registered dieti-

tians (RD) as the indispensa-

ble providers of food and nu-

trition services and recogniz-

es RDs for their commitment

to helping people enjoy

healthy lives.

The SDFSA hosted a Smooth-

ie 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 ac-

quired 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.

Monica Pang, Maggie Gutierrez, and Amanda Zarabi (top left)

Ian Cohen and Maggie Gutierrez (bottom right)

“SDFSA will continue

to increase awareness

and promote healthy

eating with these on-

campus events in the

future. “

www.csun.edu/sdfsa

P a g e 8

Christine is currently

a graduate student

studying Nutrition at

California State Uni-

versity, Northridge.

Her career goal is to

become a registered

dietitian with a focus

on community nutri-

tion. Her interests

include cooking, gar-

dening, and typogra-

phy.

Tips for Modifying Recipes for Better Health

Eating a healthy diet is one of the best ways to reduce your risk for obesity, heart dis-

ease, 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 calo-

ries, unhealthy fats, and added sugars.

1. Tofu for dairy, eggs, or butter.

Tofu is a great way to decrease fat and calo-

ries without sacrificing taste because it al-

most has no taste. It can be altered to pro-

duce the taste of whatever dish you are try-

ing 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 des-

serts such as cheesecake. Soft tofu can fur-

ther be used to replace half of the butter in

brownie recipes to cut calories and fat and

add more protein and calcium.

2. Greek yogurt for mayonnaise or

sour cream.

Greek yogurt is the perfect substitute be-

cause it has far fewer calories and fat than

mayonnaise or sour cream, while providing a

similar consistency. It can be used as a may-

onnaise substitute for tuna salads and dips

or as a sour cream substitute for tacos and

burritos.

3. Cauliflower for rice, pizza crust,

and mashed potatoes.

Using cauliflower is a sur-

prising way to make fried

rice and pizza healthier with-

out sacrificing flavor. By put-

ting cauliflower pieces

through the food processor,

it creates the perfect texture

for a healthier fried rice and

pizza crust. It can also be

used as a substitute for

mashed potatoes for those

who want a more nutritious

side to their meals.

4. Chia seeds for eggs.

Chia seeds are packed with omega-3 fatty

acids, fiber, antioxidants, and minerals.

They also play an important role in regulat-

ing 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

can be used in place of eggs to help lower

cholesterol and to make baked goods a lit-

tle healthier. To make the egg replacement,

mix 1 tablespoon of chia seeds with 3 table-

spoons of water and let mixture sit for 15

minutes.

5. Unsweetened applesauce for oil,

butter, or sugar.

Applesauce is one of the best ways to cut

calories and fat when baking desserts. It is

a sweet substitute for sugar but with fewer

calories. While one cup of unsweetened

applesauce contains about 100 calories,

one cup of sugar can be as much as 800

calories! It also works as a butter substitute

to cut the saturated fat that is usually found

in baked goods.

Add water to

chia seeds to

make a gel that

serves as an

egg substitute

in recipes.


Christine Myung

Ph

oto

: http

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www.csun.edu/sdfsa

Free of BPA: Yay or Nay? P a g e 9 V o l u m e 1 , I s s u e 2

Cauliflower Crust Pizza

Contributed by Christine Myung

Adapted from a recipe retrieved from: http://www.theluckypenny

blog.com/2013/02/the-best-cauliflower-crust-pizza.html

Ingredients:

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

Directions:

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. Micro-

wave 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!

is a senior food science student and is graduat-ing in Spring 2015. Her inter-ests include food safety, food mi-crobiology, chemistry, rock climbing, and playing guitar.

BPA, bisphenol A, is a known endo-

crine 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 asso-

ciation with

higher levels of

breast and pros-

tate cancer,

chromosomal

abnormalities,

and metabolic

disorders in ad-

dition to other

medical consequences. This is be-

cause BPA is an estrogenically active

compound that leaches out of prod-

ucts over time.

When research pointed toward BPA

plastics being a health concern, the

industry began offering BPA-free

plastics. Plas-

tic is all

around us in

our daily

lives: from

water bottles,

to food con-

tainers, to

laptops, and

hospital

equipment; it

is hard to imagine our lives without

this moldable material.

However, new studies are beginning

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www.csun.edu/sdfsa

P a g e 1 0

Volunteering: Success Is in the Details


Nicki is a Nutrition

and Dietetics stu-

dent and works at

the Marilyn

Magaram Center

on campus. She

enjoys cooking

different cultural

foods.

Nicki Motoyasu

California State University, Northridge is

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 oc-

cupied. 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 pro-

gram 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 im-

possible 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 in-

between. Recently, I observed the hiring pro-

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 dis-

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

was a shortage of potatoes teaches me to al-

ways 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 posi-

tions. They tell me stories about their lives

when they were my age, about their grand-

daughter’s first steps, about losing their fa-

ther to a long battle with cancer, and about

how to stay married for fifty years. While this

information will not help me answer ques-

tions 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 intent-

ly 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 thorough-

ly enjoying it. Wiping wet trays is dull, mun-

dane work, but while I’m wiping I’m practic-

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Hospital tray line Photo: http://www.ccmhonline.com/exceeding-expectations


www.csun.edu/sdfsa

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 vo-

cabulary 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 rec-

ommendation for you and be worthy

people to list as character references.

Remember, they are busy people too.

It is your responsibility to seek a men-

tor, so don’t be passive. Cinderella was

lucky as the first shoe she tried fit, but

most of us won’t have the same suc-

cess rate.

Ask questions (preferably open-

ended). “Martin, we are out of des-

sert options for the clear diet. What

can I use as a substitute?” When I re-

ceive my answer, I file the information

away to use again when I am a dieti-

tian counseling a patient or managing

a kitchen. I also ask questions to con-

duct mini research projects. “What did

you eat for lunch?” Based on the re-

sponse, I learn about eating patterns

and food preferences.

I have acquired so much knowledge

without shadowing a RD for a single

minute. Not one person on the tray

line has any formal nutrition educa-

tion, but I have learned equally as

much from them as I have from my

professors. Volunteering provides a

wealth of experience and knowledge,

so don’t miss out on the opportunities

that come your way.

Volunteering: Success Is in the Details (continued from page 10)

V o l u m e 1 , I s s u e 2 P a g e 1 1

Becoming Sustainable with MEND

is in her first

year at CSUN as

a DPD and MS

Nutrition candi-

date. She served

SDFSA this year

as one of the

Community Ser-

vice Committee

Chairs. She vol-

unteers 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.

Meet Each Need with Dignity

(MEND) is located in Pacoima and

focuses on helping members of the

community who live in poverty to be-

come self-reliant and positively con-

tribute to society. This year, SDFSA

has been able to establish what I hope

becomes a long-lasting relationship

with MEND’s Garden Project. SDFSA

members have volunteered to build

garden boxes and planters in the

yards of our neighbors who struggle to

feed their family nutritionally bal-

anced meals.

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 ex-

actly what is on and in your produce.

You will have fresh products available

just outside your back door, your gro-

cery bill will decrease, and on top of

that, your plant consumption will in-

crease as well. A diet rich in plant-

based foods has been proven to re-

duce the risk of many diseases includ-

ing certain cancers, cardiovascular

disease, diabetes, and stroke.

On April 13, a family received plants

for their gardens and plan on growing

various vegetables, fruits, and herbs

to be harvested and used in cooking

when ready. MEND offers cooking

and canning classes for the garden

recipients . In addition to caring for

their gardens, the skills they learn

from the follow-up classes will allow

them to continue to use their planters

and garden boxes for seasons to come.

It has been an honor to be a part of

MEND’s efforts

to bring self-

reliance to our

community. The

children of

these families

were so eager to

help and I have

no doubt that

they will raise

beautifully

abundant gar-

dens as well as

gain valuable

experience in

tending their

gardens. Addi-

tionally, fami-

lies are able to

practice farm-to

-table methods

right in their

own home giving them a sense of ac-

complishment and pride. I look for-

ward to volunteering with MEND in

the future and hope to bring dignity to

more families in our community.

Diwata Macalino

Cassie Berger working on

MEND’s Garden Project. Photograph by Diwata Macalino

www.csun.edu/sdfsa

P a g e 1 2

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, un-

like flax seed, you do not have to grind chia

seeds to reap the health

benefits.

2. Hide vegetables in

lasagna.

When I make lasagna, I

have a few tricks up my

sleeve. I use ground

turkey to not only re-

duce my red meat in-

take, 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 noo-

dles; my vegetables become the noodles. If

you make a bigger batch, you can freeze the

rest in a pan allowing you to have a ready-

to-heat homemade meal for another day.

“...make thin

slices of zucchini

and eggplant and

alternate those

with the

noodles...”

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 natu-

rally a healthy person

and tries to make

home cooking not only

taste good, but be

good, too.

Give Your Recipes a Nutrient Boost

Despite eating well, I still find it hard to

get all the proper nutrients, which are es-

sential to life, from the foods I eat. To in-

crease 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 tech-

niques:

1. Add chia seeds to yogurt parfait.

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 nu-

trients with minimal calories. The nutri-

Makes 6 servings or 12 pancakes

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,


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 in-

gredients if desired. Turn over when bub-

bles form on top; cook until the second

side is golden brown.

To freeze, arrange cooled pancakes in a

single layer on baking sheets. Freeze over-

night or until frozen. Transfer to a re-

sealable plastic freezer bag. May remain in

freezer for up to 2 months.

To use frozen pancakes: Place pan-

cakes on a microwave-safe plate; micro-

wave on high for 40-50 seconds or until

heated through.

Yogurt Pancake Recipe

Brandi Randolph


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www.csun.edu/sdfsa

is a junior ma-

joring in Nutri-

tion and Dietet-

ics. She stays

busy with work,

volunteering at

two hospitals,

and being an

active member of

SDFSA and

JADE on cam-

pus. She loves to hike and exercise

and enjoys healthy foods.

Young adults nowadays are becom-

ing more health conscious and stay

up to date with the new foods that are

beneficial to their health. Many popu-

lar food trends have spread through-

out 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 essen-

tial nutrients. Kale contains antioxi-

dants and is an excellent source of vit-

amins A, C, and K. It is also a good

source of fiber. Kale goes great in sal-

ads, omelets, pastas, and even smooth-

ies.

In the future, I would like to find out

more about how kale is grown and if it

is different in other parts of the world,

including different states. My brother

goes to school in Colorado, where he

first tasted kale. When he came back

to Northridge and ate the kale we

served for dinner, he said that our kale

had a more earthy taste, whereas the

kale that he is used to eating in Colora-

do had a more appealing flavor.

Another common health craze on the

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 sys-

tem, and also contain antioxidants, pro-

tein, and fiber. There is still a lot of re-

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.

Our world is full of so many interesting

plants and foods and we are still discov-

ering more of them today. As a future

dietitian, it is beneficial to stay up to

date with the trending foods and all the

ways they can benefit the people eating

them, as well as tasty ways to incorpo-

rate them into recipes; if they taste

good, more people will try them. I am

looking forward to becoming exposed

to the next wave of plants and vegeta-

bles that have yet to become household

names.

P a g e 1 3 V o l u m e 1 , I s s u e 2

cholesterol levels, and slow the prolif-

eration 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 flax-

seed meal. You can also add spices,

such as cinnamon, and chia seeds, or

fruits, such as berries, along with oth-

er toppings.

Flaxseed meal, made from ground-up

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 cinna-

mon and cayenne pepper. I use more

of the cinnamon and less of the cay-

enne 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 cinna-

mon may have properties that help

regulate blood sugar, reduce LDL

seeds, is more readily digested than

the whole seed. It also offers an ad-

vantage over consuming only the ex-

tracted oil from the seed because the

seed solids contain a significant por-

tion of the flax’s dietary benefits. In-

cluding 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.

The New Craze: Kale & Chia Seeds

Give Your Recipes a Nutrient Boost (continued from page 12)

Nicole Williams

Ph

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www.csun.edu/sdfsa

P a g e 1 4

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 reg-

istered dietitian with

a focus on eating

disorders.

Is Your Kitchen Safe?

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, fol-

low these guidelines.

Expiration dates and shelf life: Ex-

piration dates are not a

measure of a food’s safety.

Rather, they are to ensure

food quality, taste, as well

as nutritional value. Some-

times 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 en-

sure quality, as well as safety, fresh meat

should be consumed within one to three days

of purchase. Leftovers should be eaten with-

in two to four days, provided that proper

care was taken during the food handling pro-

cess.

Are microwaves safe? The answer is yes.

To ensure the proper safety and quality of

food, use containers designed for the micro-

wave. Non-

microwave safe

containers, such

as Styrofoam

and common

plastic-ware

containers,

should not be used for microwaving. Micro-

waves 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 pub-

lished in The American Journal of Epidemi-

ology found no evidence of an increased risk

of brain tumors associated with the use of

microwave ovens.

Pesticides: The FDA regulates and enforces

the amount of pesticide residue that is

deemed safe in foods by examining the effects

of human exposure to

pesticides, in the short-

term 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 vegeta-

bles 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 Work-

ing Group recently released the 2014 “Dirty

Dozen” list, which you can find at their web-

site: 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 in-

creasing the risk of certain can-

cers.

BPA is still used in the lining of

cans, on CDs, and grocery store

receipts. Due to the hype sur-

rounding BPA, researchers now

pay more attention to what are

commonly known as “endocrine disruptors”

or chemicals that potentially behave like hor-


Maria Inauen


www.csun.edu/sdfsa


The Health Benefits of Fermented Foods Amanda Blake

will complete the

Didactic Program in

Dietetics this Spring

and obtain her mas-

ter of science degree

in 2016. She hopes

to work in both clin-

ical and community

settings as a regis-

tered dietitian and

one day become a

certified diabetes educator.

For thousands of years, humans have

used fermentation techniques to pre-

serve food, make bread, produce alco-

hol, and alter flavors. In America, fer-

mented foods are experiencing a type

of resurgence. Fermentation is consid-

ered a natural preservation process

that substantially lengthens shelf life,

but modern preservation techniques

in developed countries have replaced

the need for this function. The resur-

gence is therefore due to perceived

health benefits.

Scientists have attributed health bene-

fits to fermented food consumption

for only the past century, and this fol-

lowed the discovery of lactic acid bac-

teria 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 alter-

ation of our gastrointestinal microbio-

ta.

We live in harmony with tens of tril-

lions 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 fac-

tors. An imbalance in our gut microbi-

ota has been associated with bowel

disorders, the onset of allergies, obe-

sity, and insulin resistance, which

contributes to the development of

type 2 diabetes.

Substances in our foods that improve

our microbial profile, and therefore

our health, are prebiotics and probiot-

ics. Prebiotics are the parts of food

that cannot be digested and help in-

crease 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 pro-

biotics in your diet may be beneficial

to your health.

The official definition of probiotics

comes from the World Health Organi-

zation (WHO) and the Food and Agri-

culture 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 defini-

tion 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

WHO has now included pickled vegeta-

bles on their list of possible carcino-

gens. 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 pletho-

ra of probiotics, here is a glossary of

select fermented foods, some of which

are trending today.

Buttermilk – Milk that has been fer-

mented with Lactobacillus acidophi-

lus, the most commonly used friendly

bacteria.

Kefir – Originating from the moun-

tains of Eastern Europe, kefir is milk

that is fermented from a yeast and bac-

teria starter grain. Fermentation de-

creases the carbohydrate content, be-

cause 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 veg-

etable side dish from Korea. It is un-

likely you will ever have the same kim-

chi twice due to the unlimited variety

of ways it can be made. Like many fer-

mented foods, kimchi is rich in B vita-

mins, but also vitamin A and dietary

fiber.

Kombucha – A sweetened tea fer-

mented with a culture of yeast and bac-

teria. 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.

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www.csun.edu/sdfsa

P a g e 1 6

March 29, 2014

The Lunch Ladies: Jessica MacMartin, Cassie Berger, and Monica Pang. We KIN Cook: Krystle Quiles, Lisa Sirinunthikul, and Nat alie Var-tanian. 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 entrée 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


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 dis-

eases, but also impact our metabo-

lism 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 pos-

sible (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 chemi-

cal makeup, some oils

are better suited for

low-heat cooking than

others. This is im-

portant 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, avoca-

do, 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 consid-

ered “no-heat” oils.

Is it safe to refreeze frozen

food that has thawed? This de-

pends. According to the United

States Department of Agriculture

(USDA), if food was thawed in the

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 refrigera-

tor, 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 recom-

mended to grind the spices fresh. In

general, they do not go bad.

How well should produce be

washed? You should wash fresh pro-

duce thoroughly, under cool water

using your

hands or a

brush. Harm-

ful bacteria

can be trans-

ferred 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 Free of BPA: Yay or Nay? (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 com-

pounds that have not undergone suf-

ficient 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 con-

sumer of the risks that you are tak-

ing. The toxicological studies on this

issue are just beginning to be per-

formed and released. For now, I per-

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.

http://health.clevelandclinic.org/2012/05/heart-healthy-cooking-oils-101/



http://www.environmentalnurtition.com

www.csun.edu/sdfsa

P a g e 1 8

From Hope to Cure: Relay for Life at CSUN (continued from page 1)

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 walk-

ing laps during the 24-

hour duration.

A highlight of the

event was the Lumi-

naria ceremony. White

bags were decorated

and placed around the

track with a candle lit

inside to light up the

path. Participants were able to dedicate a

luminaria to the memory or honor of some-

one who has battled cancer. The ceremony

took place after dark, and all lighting around

the track was shut off so that only the glow

from the bags illuminated the area. Bags

were placed on the steps in front of the Ovi-

att Library spelling out the word HOPE. A

slide show honored survivors and those who

lost their battle against cancer. Following

the slide show, everyone attending walked a

silent lap around the track, lit only by the

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 Re-

lay for Life to my sister’s hus-

band, 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 ex-

posure to asbestos either while

serving in the U.S. Navy or at

the race track. While most cases of mesotheli-

oma 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

years. However,

some laps were

dedicated to sur-

vivors. Thirteen friends and relatives spon-

sored my participation in CSUN’s relay, and I

raised $560 for the event.

SDFSA sponsored a team consisting of ten

other members from our organization: Paula

Berger, Amanda Blake, Ian Cohen, Paige

Handler, Jocelyn Harrison, Sarah Milner, Di-

wata Macalino, Noren Osman, Monica Pang,

and Daniela Voosen. The CSUN Relay for

Life had 31 teams, 317 participants, and raised

$11,910.86. Our team raised $1,265 of the

Relay’s total, making us second place! I’m

proud to have been the top fundraiser for our

team and hope that more of our members will

participate in the 2015 CSUN Relay for Life.


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.

www.csun.edu/sdfsa

Sour pickles – To benefit from the

microbes found in pickles, choose

those that have been naturally fer-

mented in water and salt (without vin-

egar). Pickles are high in sodium and

complement a whole food diet that is

naturally low in sodium.

Sourdough bread – The unique

symbiotic relationship between the

yeast Saccharomyces exiguus and the

bacteria Lactobacillus sanfrancis-

censis give sourdough that character-

istic San Francisco flavor, although

sourdough has been restoring benefi-

cial microbes in the human digestive

system since ancient times.

Tempeh – From Indonesia, this high-

protein patty is made from fermented

soybeans and may replace meat in

vegetarian recipes.

Sauerkraut—Although some fer-

mented foods require starter cultures,

most vegetables have enough bacteria

present on their surface to start the

Fiber: A Vehicle for Cholesterol and Sugar (continued from page 1)


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. Mas-

sage the salt into the cabbage un-

til cabbage becomes limp (takes 5

to 10 minutes).

3) Pack cabbage into a large mason

jar leaving room at the top. Add

any water from the mixing bowl

so that the cabbage is covered in

liquid. Use a smaller jar to press

the cabbage beneath the water.

4) Leave for 3 to 10 days, occasional-

ly using the smaller jar to press

the cabbage down so it remains

submerged in its own water.

For more details, check out the recipe

here: http://www.thekitchn.com/how

-to-make-easy-homemade-sauerkraut

-in-a-mason-jar-cooking-lessons-

from-the-kitchn-193124

Sources:

FAO/Who Working Group. (2002). Guidelines for the Evaluation of Pro-biotics in Food. FAO/WHO, London, ON.

Gut Microbiota Worldwatch. Every-thing you always wanted to know about the Gut microbiota... European Society of Neurogastroenterology and Motility. Retrieved from: http://www.gutmicrobiotawatch.org/gut-microbiota-info/

Islami, F., Ren, J. S., Taylor, P. R., & Kamangar, F. (2009). Pickled vegeta-bles and the risk of oesophageal can-cer: 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 pro-biotics and your gut. Retrieved from: http://www.webmd.com/digestive-disorders/probiotics-10/slideshow-probiotics

The Health Benefits of Fermented Foods

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 ex-

pands 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 mar-

ket 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

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). Nu-trition: Concepts & Controversies (12th ed.) (pp. 110-118). Belmont, Cal-ifornia: 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)

www.csun.edu/sdfsa

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 involve-

ment to develop leadership skills, inspire professional

interest, to develop channels of communication between students, advi-

sors, faculty, the Family Consumer Sciences Department, and the com-

munity in the areas of Dietetics, Food Science and related fields, and to

serve as the source of food and nutrition information on cam-

pus.

OUR HISTORY

The Student Dietetics Association first became a chartered campus organ-

ization on February 18, 1975.

SD

FS

A E

xec

uti

ve

Bo

ard

Mem

ber

s

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 serv-

ing can be labeled zero on a food label. Crisco’s updated ver-

sion 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-revises-

cooking-oil-formula-to-eliminate-trans-fats/z

Vegetable Shortening…. (continued from page 6)

The editors would like to

thank Jocelyn Harrison

for her unflagging sup-

port, Dr. Lisagor for her

invaluable editing, and

all of our 2013-2014 con-

tributors, whose time

and expertise made our

publications possible. Maria Inauen & Amanda Blake,

co-editors of Food for Thought

food for thought, spring 2014

Documents