S P R I N G 2 0 1 3

Food Thymes Staying Healthy On and Off Campus

Spring has

sprung! A Note from the Editors

Spring has sprung and summer is

around the corner! This issue is

full of tips and tricks to keep you

healthy on campus and off. Inside

you’ll find recipes, services, and

information that will help you

finish the semester healthy and

happy. We personally want to

thank all those who contributed

articles to the Spring Newsletter.

We have accomplished a lot in

this past year and look forward to

the year ahead. May everyone

have a peaceful and joyous

summer, and get a well needed

break from studying. See you in

the fall!

-SDFSA Editors 2012-2013

Tatiana Kiesewetter and

Margaux Permutt

Affordable Wellness Services:

Klotz Student Health Center

By Margaux Permutt We have an incredible resource right here on campus, the Klotz Student Health Center. Medical, dental, vision and wellness

services are available to students at little or no cost. Some services are free while others are greatly discounted. I currently

maintain a wellness “regime” at the Klotz Center. Every week I visit the chiropractic clinic for an alignment adjustment ($5),

every other week I get a massage ($35 for an hour), and once a

month I get acupuncture ($20 a visit). These prices are lower than those offered by other health insurance companies and

competitive companies. Best of all, you can do it all on campus! The Klotz Center has an organized and easy to use the website

and you can make appointments for any service online using your normal CSUN login as your username and password.

Klotz health coverage is included in your tuition, so make sure you take advantage of the service you are paying for out of your student fees. Make school work for you! Utilize all the

resources the campus has to offer. They are here to help you grow and thrive. For more information, please visit

www.csun.edu/shc

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SPRING 2013 FOOD THYMES

President’s Message

Dear Friends, Faculty, Alumni, and CSUN Community,

It has been my honor to serve as President of the Student Dietetic and Food

Science Association (SDFSA) for this academic term. As I look back on when I

attended my first SDFSA meeting in 2010, I did not realize that this organization would

be the foundation of my educational experience as a nutrition and dietetics student. I

am grateful for the various leadership opportunities that I have been able to take on

while serving as a member and officer the past three years. My leadership experiences

in SDFSA have provided me with insight as to who I want to be as a dietetic

professional.

As we reach the end of another successful year, I would like to recognize our organization’s successes.

We began the year with our annual Dietetic Internship Symposium. Various dietetic internship directors

shared with our students, as well as visiting students from other campuses, valuable information about their

unique dietetic internship programs. We also celebrated Food Day with our annual barbeque. We sold fresh

and healthy lunch options for students and faculty including turkey burgers, veggie burgers, and salad with

produce donated from Underwood Family Farms. The various Nutrition Lecture Series events were also a

tremendous success.

In the spring semester we hosted the 6th

Annual Iron Matador cooking competition. This event, in

particular, was a huge success thanks to the Iron Matador Committee members and volunteers. We show our

strength as an organization when we work together to successfully implement events, such as Iron Matador.

Congratulations to the winners of the event, Qundeel Khattak, Jessica Reynolds, and Lilyan Vosghanian, also

known as “The Sweet Hearts”. This was the first year that we incorporated disease specific cooking as a

theme, and we are proud of our contestants for combining culinary and food science, with health and disease

management and prevention.

Sincerely,

Dana Sutherland

SDFSA President 2012-2013

Advisor’s Message from Dr. Joyce Gilbert

“Our student members are extraordinary service volunteers in our communities. I am proud of each of our

members and honored to have had the pleasure to be an advisor to this Association.”

I would like to share a few thoughts as we conclude another academic year.

My hope is that each of you will continue as service volunteers while growing

into volunteer leaders. As volunteer leaders in food, nutrition, and public

health may you continue to search for truth and advocate for the health of our

nation, but not confuse those truths with the politics of advocacy so as not to

compromise your pursuit of knowledge by a quest for power. May you always

remember, with the privilege of an education comes the obligation of social

justice and engagement in your community. Lastly, one always hopes, as a

faculty advisor, to have served each of you within the realm of mentorship and

imparted lessons learned to help your personal development as mentors and

leaders. Mentorship is much like leadership, there are ones for a reason, ones

for a season, and ones for a lifetime. At points in your life you will be called on

to be any or all of these. Much success to each of you in your cathartic journey

as food and nutrition professionals.

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SPRING 2013 FOOD THYMES

Eating healthy is a way of life. It is the principle or

the belief that healthy food is an investment in one’s

health and can prevent future medical health

complications. Preventative healthy eating is like the

old saying “an ounce of prevention is worth a pound of

cure”. However, for many who are willing to commit to

the initial discipline of eating healthy, what frustrates the

attempt to be healthy is the weak purchasing power of

the dollar and the nutrients it can buy. The growing

epidemic of obesity and Type II Diabetes has been due

in part to the prevalence of cheap sugar, salty, and fatty

food. To let the dollar dictate how one eats is to invite

disasters such as malnutrition, obesity, hypertension,

and type 2 diabetes.

Here is a list of recommendations. Choose three to

start with and add as you become more comfortable:

Look Ahead-Plan your meals for the week. Having a

goal of what you want, you have the choice to check

nutrition facts and/or substitute with cheaper options.

This requires time and thought, but the time it takes is

time you’ll save later in the week.

Be a Penny Pincher-Scavenger for coupons from local

newspaper or online, the investment of the cost of the

newspaper is worth the amount of potential savings.

Don’t Let Your Stomach Buy -Never shop when you

are hungry and are most vulnerable to buy junk food.

Fresh is Best-When purchasing fresh produce pay

attention to what is in season. Produce that is in season

is cheaper and this is an affordable way to introduce

balance and variety from season to season. If however,

fresh produce isn’t an option, frozen and canned are

better than none at and the nutrition is comparable to

fresh produce.

Sticks to the Sides- As a generalization, the aisles in the

middle of the store have the lowest nutritional content.

Stay away from aisles with the junk food.

Stock Up-When there is a sale on healthy dry goods like

Stick by the List-Shop only for what is on your

shopping list. Often times it is easy to sneak in foods

that aren’t as nutritious, especially when there is no

list to keep the shopper accountable.

Be a Penny Pincher-Scavenge for coupons from the

local newspaper or online. The investment of the cost

of the newspaper is worth the amount of potential

savings.

Don’t Let Your Stomach Buy-Never shop when you

are hungry and are most vulnerable to junk food.

Fresh is Best-When purchasing fresh produce pay

attention to what is in season. Produce that is in

season is cheaper and is an affordable way to

introduce nutritional balance and variety. If fresh

produce isn’t an option, frozen and canned are better

than none at all and the nutrition is comparable to

fresh produce.

Sticks to the Sides-As a generalization, the aisles in

the middle of the store have the lowest nutritional

content. Stay away from the junk food aisles.

Stock Up-When there is a sale on healthy dry

goods like brown rice, whole grain pasta, crackers

or cereal, take advantage and stock up.

Limit Red- Reduce the amount of red meat; instead

choose cheaper and leaner options like chicken or

turkey. A cheap source of protein that has all the

essential amino acids is eggs.

Do- it-yourself- Make your own sacks. Instead of

buying individual pre-packaged baby carrots buy

baby carrots in bulk. Or buy raisins and unsalted

nuts in bulk and make your own trail mix.

Ditch the Brands-Buy generic brands. Contrary to

the marketing slogans, ingredients are essentially

the same and are more affordable.

Stay in-Avoid eating out- Restaurants have larger

servings with a big bill. Fast food while cheaper has

detrimental amounts of fat, sugar, and salt which

sabotage the efforts of trying to eat healthy. References:

“Healthy Eating”. American Diabetes Association. Retrieved

March 11, 2013. http://www.diabetes.org/diabetes-

basics/prevention/checkup-america/healthy-eating.html

“How to Eat Healthy on a Budget”. American Heart

Association. Retrieved March 11, 2013.

http://www.heart.org/HEARTORG/Conditions/Diabetes/Prev

entionTreatmentofDiabetes/How-to-Eat-Healthy-on-a-

Budget_UCM_316810_Article.jsp

How to Eat Healthy on a Budget

By Tatiana Kiesewetter

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SPRING 2013 FOOD THYMES

They also have specialties, which include

mushroom chicken and mandarin chicken. Sushi,

miso soup, veggie or chicken noodle soups, spicy

chicken noodles, and shrimp Thai basil noodle

salads are also available.

III.) The University Student Union

Pub- They offer turkey burgers, salmon burgers, or

garden burgers and fruit salad. You can also get

spaghetti marinara, salads or wraps. Request sauce

or dressing on the side. The Pub also serves

breakfast up until 10 am. You can order egg whites,

English muffins, and fruit. Subway is another great

option to consider. There are several six-inch

sandwiches that are six grams of fat or less and

using wheat bread and adding a variety of

vegetables will increase fiber.

IV.) The Arbor Court

The Arbor Grill serves delicious meals throughout

the day. You can order oatmeal or egg white

omelets before 10am, after that you can order one

of their daily salads and request light dressing or

ask for it on the side. Choose one of their daily grill

items, they include chicken, salmon or tofu, which

comes with vegetables and a starch. They also serve

stuffed potatoes with broccoli and mozzarella

cheese as well as turkey, salmon, and garden

burgers. CSUN campus also has several

convenience stores located throughout campus. At

any of these stores, you can get fruit or vegetable

cups, sushi, Starkist tuna to go, hummus and pita,

salads, or hard-boiled eggs. Finding a healthy meal

on campus does not need to be hard; you just need

to know where to look. References: California State University, Northridge. (n.d.). Healthy

eating on campus. Retrieved March 14, 2013, from http://www.csun.edu/~vfoao0lc/healthy%20dining%20guid

e%2012.pdf

Healthy Eating Options on Campus

By Dani Voosen Have you ever been hungry on campus and not

known where to eat that is healthy? Cal State

Northridge has over ten places to eat on campus

where you can find a meal that is low in fat and

calories. All can be found in three primary

locations: The Matador Food Court, the

Marketplace at the Sierra Center and Arbor Grill.

I. Matador Food Court is located near the

bookstore.

El Pollo Loco-Some of the healthiest items

include a skinless chicken breast meal, bean rice

and cheese (BRC) burrito, pollo bowl, and taco al

carbon. You can also get pinto beans, black beans,

a small chicken tortilla soup, Spanish rice, and a

garden salad as a side.

Panda Express- Splitting a 2 entrée plate with a

friend makes for the perfect portion size. The

Panda bowl, beef and broccoli, mushroom chicken,

mixed vegetables, steamed rice, and sushi are

among the healthier options to pick.

Burger King- offers tender grilled chicken

sandwich, BK veggie burger, or a side garden salad

with fat-free ranch or light Italian dressing as

lighter options.

II. Marketplace located at the Sierra Center

Checkers- offers a wide variety of freshly made

sandwiches including, turkey, albacore tuna,

avocado and sprouts, chicken or vegetarian. You

can request wheat bread and lite or no mayo and

add mustard instead. Checkers also offers delicious

fresh fruit salads for a reasonable price.

Pizzazz- If you are craving Italian food, order a

pasta marinara but you may want to split this with

a friend since the portion size is big. Or you could

order a slice of pizza with a side salad or

vegetables.

Cilantro- Order chicken tacos or a taco salad, but

make sure to ask for less tortilla strips. You can

also add rice, beans, corn tortillas, tomato, lettuce,

onion, fresh salsa, pico de gallo, and guacamole.

Bamboo- offers a variety of Asian cuisine such as

teriyaki bowls, including chicken and salmon in

which you can request brown rice in your bowls

instead of white rice.

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How to Pack a Safe Lunch

By Daryl Goldes

When we are busy running around on our college campuses, taking exams, writing papers, and attending

club meetings, the food that we eat tends to fall on the back burner. We have all heard about the importance of

healthy eating: watching our carbohydrate intake, not all fats are created equal, etc, etc. But did you know that

the way that we eat, and the way food is prepared, is just as important? When we are running around from place

to place, it is easy to grab the first thing that we see, without consideration to food safety. But certain foods are

more susceptible to spoilage. From reading about salmonella in cantaloupe to mass recalls of canned tuna, we

have become well aware of the vulnerabilities of certain food items.

Pathogens need six specific conditions to grow. If any of these conditions are present, the likelihood that

foodborne illness will prevail increases. These conditions can be remembered with the acronym FATTOM:

Food, Acidity, Temperature, Time, Oxygen, and Moisture. This acronym can help us remember which foods are

the best, and create awareness of the factors that cause foodborne illness.

Foods with a strong energy source, like carbohydrates or proteins, are most vulnerable to spoilage.

Examples of these foods are meat, dairy, poultry, and eggs.

pH is a measurement of how acidic or basic a food is. pH is measured on a scale of 1.0-14.0, with 1.0

being the most acidic and 14.0 being the most basic. Pathogens are most likely to grow in foods that fall in the

middle of the pH scale, around 4.6 to 7.5.

Bacteria love to grow in the “temperature danger zone”; that is, between the temperatures of 41°F and

135°F. The most vulnerable zone is from 75°F to 125°F. Coincidentally, your food will most likely fall within

these temperatures if it is not packed properly. If foods are kept in this danger zone for long periods of time,

pathogens will grow; after four hours, they will have grown to a level high enough to cause foodborne illness.

Most pathogens require oxygen to grow; some organisms, however, can grow when oxygen is absent.

Pathogens that grow without oxygen can grow in cooked rice, untreated garlic-and-oil mixtures, and baked

potatoes. Pathogens grow best in foods with high water content. This includes milk and dairy products, fruits

and vegetables, eggs, poultry, sprouts, tofu, meat, and fish. Many of these foods also happen to be what you

would typically include in your lunch.

So how do you pack a safe and healthy lunch to eat on campus? For starters, wash your hands for 20

seconds with soap and water before packing your lunch. Careful hand washing is the best defense against the

spread of harmful pathogens. Prepare perishable foods such as chicken salad sandwiches, pasta salad, chicken,

or vegetables, the night before so that they are given ample time to chill thoroughly. It is best to pack your lunch

in an insulated soft cooler with plenty of ice packs. If you have access to a refrigerator to store your soft cooler

during the day, leave the flap of the cooler open to give your lunch access to the cold air of the refrigerator.

Nonperishable food items such as low-sodium almonds, dried fruit, peanut or almond butter, and sunflower

seeds, provide you with necessary protein and fat to keep your energy up throughout the day. These items do

not require a cold source and will not spoil during the day.

Even when we are busy with the many demands that college life has to offer, these simple steps will go

a long way to ensure we can affectively perform in our daily lives without being held back by foodborne illness.

Reference: ServSafe CourseBook. (5th

Ed.). 2010. Chicago, IL: National Restaurant Association

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SPRING 2013 FOOD THYMES

Fast, Healthy Eating on the Go

By Sharon Pokorny

PB, Banana & Molasses Wrap

Ingredients:

1 Whole Wheat Tortilla

1 Tbsp. Peanut Butter (or any nut butter)

1 tsp. Blackstrap Molasses

1 Banana

Directions:

1. Spread peanut butter on one side of the tortilla.

2. Drizzle molasses over the peanut butter.

3. Slice and add banana.

4. Roll up and enjoy!

*Drink with orange juice (vitamin C) for better iron absorption

Quick “Quesa”dillas

Ingredients:

2 Whole Wheat Tortillas

2 Tbsp. Hummus (homemade or store bought)

1 tsp. chopped green onions

1 tsp. salsa (homemade or store bought)

Directions:

1. Spread one tortilla with hummus and place on a griddle over medium heat. Sprinkle with chopped

green onions and salsa.

2. Top with the second tortilla and cook until the bottom tortilla is warm and soft, about 2-3 minutes.

Flip and cook the second side for 1 minute.

3. Remove from heat, cut into quarters, and enjoy!

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SPRING 2013 FOOD THYMES

Three Ingredient Recipes for the

Physically Active

By Christina Bowen These three recipe require very little time, effort and

ingredients; three ingredients to be exact. Each of

these recipes is packed with protein and

carbohydrates, and great after a workout. They are

also great if you just want a sweet without feeling

guilty.

Peanut butter cookies

Ingredients: 1/2 cup of protein powder (whey cooks

better, but can use soy or other form), 1/2 cup of

peanut butter (smooth, without salt), 1 apple

Nutritional content for one cookie (roughly 1/8 of

the whole batter): Calories: 136.8 kcal

Total Fat: 8.7g

Carbohydrates: 6.2g

Sugar: 8.7g

Directions: Preheat the oven to 430 degrees

Fahrenheit (or 220 degrees Celsius). Mix everything

together in a bowl. Then process everything together

with either a blender or food processor till it makes a

sort of batter.

Make “cookie balls” out of the batter and pop into the

oven until they are slightly brown. *Which is roughly

fifteen to twenty minutes.*

Banana Protein Cake

Ingredients: 1 big banana, 2 eggs (or 2 egg whites if

you want to cut down on fat and cholesterol), 1 scoop

of protein powder

Nutritional Content for whole cake:

Calories: 323 kcal

Total Fat: 16g

Carbohydrates: 37.8g

Sugar: 18g

Directions: Preheat the oven to 430 degrees

Fahrenheit (or 220 degrees Celsius). Put all

ingredients in a bowl. Process everything together

either with a blender or food processor.

Oatmeal and Cottage Cheese Pancakes

Ingredients: 1/2 cup of oatmeal, 1/4 cup of cottage

cheese (I like to use fat free, but any type can work), 2

eggs *vanilla extract and cinnamon optional for taste*

Nutritional Content for whole batch:

Calories: 334 kcal

Total Fat: 10g

Carbohydrates: 20g

Sugar: 2.75g

Directions: Mix all ingredients and then process in a

blender or food processor until mixture becomes

smooth. Then, cook like a regular pancake!

References:

(July 5, 2011). http://www.fitnesstreats.com/recipes/

http://nutritiondata.self.com/

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EATING THE RAINBOW AT CSUN Jocelyn Harrison

Do you try to “eat the rainbow”? It’s the smart thing to do. Eating a beige diet may mean that you are

missing out on vital nutrients. According to the United States Department of Agriculture's (USDA) 2010

Dietary Guidelines, many Americans do not eat the variety of foods that provide the nutrients needed to

maintain good health. Under consumed nutrients include folate, magnesium, potassium, dietary fiber, and

vitamins A, C, and K. Where can you get these nutrients? Colorful vegetables and fruits are packed with

nutrients. In fact, consuming at least two and a half cups of vegetables and fruits per day is associated with a

reduced risk of cardiovascular disease, other chronic diseases, and can protect you against certain types of

cancer (USDA & U.S. Department of Health and Human Services, 2010). But that’s not all. Besides containing a variety of vitamins, minerals, and fiber, vegetables and fruits

get their vibrant colors from an important class of compounds called phytochemicals (Xu & Howard, 2012).

Phytochemicals are antioxidant rich compounds and most have been confirmed to have health-promoting

functions in preventing cardiovascular disease, cancers, obesity, diabetes, as well as lowering blood

cholesterol levels, and reducing inflammation (Brown, 2011). Phytochemicals defend plants against

oxidative and environmental stress, like UV radiation, microbes, pathogens and parasites (Xu & Howard,

2012). In humans, through their ability to alter cell signaling pathways and gene expression, phytochemicals

can regulate many physiological functions that help prevent disease (Xu & Howard, 2012). There are

currently numerous clinical trials involving phytochemicals and their health benefits.

But what if you are on campus and you left your lunch bag at home? Watch out. You’ll find plenty

of tempting beige foods at CSUN in the form of crackers, chips, pastries, and fast food around campus. Steer

clear. Here are some on campus “rainbow food” finds that are nutrient dense and calorie light

Mercantile at the USU - Grab and Go Fresh Cut Vegetables (skip the Ranch!); Apples, Bananas

Arbor Grill - Daily Green Salads (light on dressing); Apples, Bananas; always check out their cooked

vegetable selections.

The Marketplace at Sierra Center - Salad Bar; From Bamboo Terrace - Fresh Veggie Sushi, Fresh Spring Rolls, Green Bean Stir Fry;

From Cilantro - Chicken Tacos with Lettuce, Tomato, Cilantro and Pico de Gallo

Matador Food Court - El Pollo Loco - Grilled Chicken Salad (skip tortillas and dressing) with extra Fresh Vegetables (no

margarine)

Panda Express - Steamed Vegetable Bowl with Mushroom Chicken

Here is a resource for other ‘healthier’ on-campus options

http://www.csun.edu/tuc/healthy%20dining%20guide%2012.pdf

What are your favorite on campus healthy eats? Email

us at sdfsa@my.csun.edu and we’ll compile a list to

share.

References:

Brown, A. (2011). Understanding food: Principles and

preparation (4th ed.).Belmont, CA: Wadsworth.

U.S. Department of Agriculture & U.S. Department of

Health and Human Services. (2010).

Dietary guidelines for Americans, 2010. Retrieved from

http://www.health.gov/dietaryguidelines/2010.asp Xu, Z., & Howard, L. (2012). Analysis of Antioxidant-

Rich Phytochemicals. [EBL Reader version]

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SPRING 2013 FOOD THYMES

Planting With Purpose

By Karen Carig

Have you ever wondered what it would feel like to make a difference in a community? How about a

community in a whole different country? In the summer of 2012, I had the greatest opportunity to volunteer at

Villa Pajon, El Castillo in the Dominican Republic. I traveled in a group of twelve nutrition and food science

majors from California State University, Northridge.

Planting with Purpose was the title of our mission and we successfully planted different types of fruits and

vegetables at the community school. We spent a total of two weeks making a difference in impoverished

communities during our stay. Our typical day consisted of having breakfast at 7am, hiking down to the school

by 8am (approximately 1 mile) and presenting the lessons plans we individually prepared, from 8:00 a.m. to

about 9:30 a.m. We taught young groups of children about hygiene, food pyramid, identifying body parts and

all sorts of fun. We would have a lunch break from 12:00 p.m. to 1:00 p.m., while serving the children between

the ages of two to seventeen years old their favorite snacks. Some days it would be peanut butter and jelly on

crackers/wafers with juice or celery sticks with peanut butter. Peanut butter seemed to be their favorite snack.

After taking a lunch break with the young ones, we would prepare to lecture for the next group consisting of

participants age fourteen into adulthood from 1:00 p.m. to 4:00 p.m. The community would hike up to the

classroom and listen to us teach/demonstrate on hygiene, different cooking methods, sanitation and other

fundamental topics of health. It was extraordinary to pass out donated products such as toothbrushes, floss, hand

soap and cooking utensils to the older participants that are often taken for granted.

Spending two weeks in Villa Pajon made a significant change in my life. It was an eye opening

experience that included a change of heart. Although there was a slight language barrier, it was not difficult to

read the language of love. This is a volunteer experience opportunity abroad that I would highly recommend to

students who want to explore.

Left to right:(Amanda Grigg, Michele Christopher,

Karen Carig, Daniela Voosen, Dania Diaz, Francesca

Campisi, Christy Helvestine, Sarah McOsker, Jenna

Jackson, Maggie Gutierrez, Dana Sutherland and

Jessica Reynolds)

Karen with Yalein during a

break after a lesson.

Kitchen

Appliances

& Living

Conditions

of locals.

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SPRING 2013 FOOD THYMES

When It Comes To Your Health – Beet It

By Michelle Christopher

Consider the beet: this vegetable inspires a love it/hate it relationship. The beet’s polarizing nature

often renders it ignored at the grocery store, but here is a little known fact: beets are not only nutritious, but

delicious too. It’s no secret that a diet rich in fruits and vegetables can play a key role in reducing the risk of

chronic diseases and improving health. Beets have been heralded for their vast array of vitamins and

minerals and positive impact on health. One of the fundamental characteristics that lend beets their

protective nature is their nitrate content. This factor has been implicated in the reduction of blood pressure,

benefits in cardiovascular disease, and improved athletic performance. Beets are also a great source of

betalains, which are the pigments that impart the vegetables vibrant colors.

Still not convinced that beets are not only good for you, but actually taste good too? Try this salad

and let us know what you think:

Beet and Goat Cheese Salad

Ingredients:

Salad 1 medium red beet

1 medium gold beet

1 head of spinach

½ cup walnuts

2 ounces goat cheese, crumbled

Dressing

¼ cup orange juice

¼ cup olive oil

¼ cup balsamic vinegar

Directions:

1. Wrap beets in foil. Roast at 400 degrees until tender. Cool, peel, and cut into ½ inch cubes.

2. Separate spinach leaves from each of the stems.

3. Combine and toss red beets, gold beets, spinach, walnuts and goat cheese.

4. Pour orange juice, olive oil and balsamic vinegar into a mason jar and shake.

5. Pour dressing over salad and toss salad once more when ready to serve.

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SPRING 2013 FOOD THYMES

Kale, Date, and Almond Salad

By Jessica Reynolds

Ingredients:

1 bunch curly kale, washed, stemmed, and cut into chiffonade

1/3 cup toasted sliced almonds

1 granny smith apple, julienned and tossed with lemon juice

½ cups pitted and sliced dates

Dressing:

1/8 cup honey

1/4 cup olive oil

1/2 tsp. salt

Squeeze of lemon juice

Recipe Directions:

Blend all dressing ingredients and set aside. Place kale in a large bowl and pour dressing on top. Massage the

kale for about 2 minutes. The kale will begin to darken and reduce in size. To finish, toss with almonds,

apples, and dates. Some other ingredients that would complement nicely are dried cranberries, orange zest,

balsamic vinegar, parmesan cheese, and much more! Experiment with kale salads to increase intake of

Vitamin A, C, and K in your diet!

About the recipe:

Here’s a tip for using raw kale is salads: Massaging the kale creates a more desirable texture and consistency

and allows the kale to take on the flavor of the dressing. I love this salad when I’m busy and on-the-go because

it enables me to eat a flavorful, healthy meal that is quick, easy, and only has a few ingredients! Not to

mention, it’s packed with lots of nutrients! I used to steer away from raw kale because it tends to be tough and

hard to chew. Use this tip to massage the dressing onto the kale for at least 2-3 minutes and it will make a huge

difference!

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SPRING 2013 FOOD THYMES

Benefits of Green Tea on Kidney

Function

By: Amanda Grigg The main function of your kidney is to filter

out toxic wastes from the body, while maintaining a

balance of fluids and electrolytes. When the kidney

fails to properly filter these substances, kidney

disease becomes prevalent. There are 5 stages of

kidney disease. Stage 1 consists of a slight damage to

the kidneys and stage 5 is the complete failure of the

kidney(s) (also called End Stage Renal Disease.) Two

of the primary causes of kidney disease are diabetes

and hypertension.

Diabetes and hypertension both damage

kidney function due to long term high blood pressure.

High blood pressure (hypertension) occurs in diabetes

as a result of high glucose levels in the blood and if

the diabetic in question is also overweight, the heart

has to pump harder to circulate blood through the

body. Hypertension may also occur without diabetes

but the end result is the same; the hypertension

“burns out” the kidneys. As kidney disease

progresses, the kidney is no longer able to filter out

the minerals phosphorus and potassium, which then

causes major complications. As phosphorus and

potassium levels rise in the body, these minerals

impair cardiac function. If these events are prolonged

for any length of time, it will lead to heart attack.

Because of this, among other factors, cardiovascular

disease is the main cause of death in people with

kidney disease.

Green tea has been a staple in countries like

India, China, Japan and Thailand for thousands of

years. Presently, it is the second most consumed

beverage in the world, with water being the first. The

numerous benefits of green tea include several factors

that prevent kidney disease and improve kidney

function.

Green tea contains powerful antioxidants

called catechins, which reduce oxidative stress

throughout the body. It contains an amino acid called

theanine, which relaxes the central nervous system. It

also contains caffeine, theobromine and theophylline

which are body stimulants and found in many weight

loss supplements. In particular, catechins and caffeine

work to reduce cholesterol and blood sugar, as well

as increase weight loss. Theanine is the most

abundant amino acid in green tea which contributes

to its flavor.

If this wasn’t enough the motivate a person to

drink green tea, it would be useful to know that green

tea protects also against stresses that can diminish

your body’s immune system, including carcinogens.

Theanine works with catechins to decrease high

blood pressure, with theobromine and theophylline

significantly reducing weight and fat (according to

an 8 week study where participant drank 4 cups of

green tea every day.) High cholesterol, high blood

sugar and hypertension correlate with diabetes or

hypertension, the two primary causes of kidney

disease. For a person who already has kidney

disease, reduction in these symptoms will greatly

improve kidney function and reduce the risk of

cardiovascular disease, the main cause of death in

kidney disease patients.

If this wasn’t enough to motivate a person to

drink green tea, it would be useful to know that

green tea protects also against stresses that can

diminish your body’s immune system, including

carcinogens. All stages of cancer have been found to

be inhibited by green tea. Along with careful diet

planning and monitoring, green tea may be the

perfect supplement to the diet for kidney disease

patients.

References

National Council on Strength & Fitness. (2012,

November 01). Green tea and blood

pressure. Retrieved from

http://www.ncsf.org/NewsArticles/0-

251/GreenTeaandBloodPressure.aspx

Roizman, T. (2011, July 06). Does green tea relieve

stress?. Retrieved from

http://www.livestrong.com/article/486339-

does-green-tea-relieve-stress/

Traister, J. (2011, July 17). Green tea bags for

loosing weight. Retrieved from

http://www.livestrong.com/article/494955-

green-tea-bags-for-losing-weight/

13

SPRING 2013 FOOD THYMES

BodPod Health Assessment

Available on Campus

By Amanda Blake

took advantage of this special rate. My technician,

Daniel, said he intended to lose the weight he had

gained after moving to our country and wanted to

monitor his progress. I thought using the BodPod

as a self-monitoring tool was an excellent idea for

anyone pursuing a new weight loss or exercise

regimen.

The BodPod is located inside room 291 in

Sequoia Hall. I had to stop by the ATM on the

way to my appointment, as only cash or checks are

accepted. I also had to confess to Daniel that I had

just eaten a banana and had my morning tea less

than two hours earlier. The test requires no eating

or exercising two hours before your appointment. I

proceeded regardless, but was warned my results

might be slightly affected. Subjects must wear

tight fitting clothing, such as a sports bra and

spandex shorts. I was provided with a lycra head

cap, which I wore during the test.

Overall, the test took less than five minutes

and the results were printed instantaneously. As I

reviewed my print out, I immediately saw the

benefit of returning at the start of the fall semester

to find out if my summer fitness plans improve my

numbers. The BodPod can be considered not only

an assessment tool, but a motivational tool, as

well.

Only six other facilities in the Greater Los

Angeles area offer BodPod services to the public,

according to the manufacturer’s website

(www.cosmed.com). The Marilyn Magaram

Center, sponsored by CSUN’s Department of

Family and Consumer Sciences, also offers a Diet

Analysis service that complements the BodPod

assessment. Together, you will get a snapshot of

how your eating habits and level of physical

activity affect your body composition and your

overall health. This information may spur you to

make critical lifestyle changes that will have a

positive impact on your future wellness and

longevity. And if you tell a friend or family

member, you can affect the long-term health of

your loved ones, too.

The Marilyn Magaram Center, located on

campus, offers a BodPod health assessment

service to students and staff, as well as members

of the community. The BodPod uses densitometry

to estimate percent body fat. A direct correlation

exists between a high percent body fat and health

risks for chronic conditions, such as hypertension

and insulin resistance. For this reason, it is an

important screening tool for disease prevention.

What is the BodPod?

The BodPod is a chamber that uses air

displacement to measure body density. The

subject is weighed first, and this information, as

well as age, gender, and height, is entered into the

attached computer. The subject then sits inside the

chamber, which is temporarily sealed (the

chamber has a large window through which the

subject can easily communicate with the

technician). The air that is displaced by the

individual is measured and provides the subject’s

volume. The subject is then briefly connected to a

breathing tube to determine the volume of gas

inside the lungs. The amount of time the subject

spends inside the sealed chamber is less than five

minutes.

Density is determined mathematically by

dividing weight (mass) by volume, correcting for

lung volume. Body density is related inversely to

percent body fat and therefore, once body density

has been determined, percent body fat and lean

tissue mass can be derived.

My Experience

I decided to try the BodPod and searched

CSUN’s website for information. I easily found

the BodPod Guide with instructions to email

healthassess@csun.edu for an appointment. As a

student, my session cost $35 (this is the same rate

for CSUN staff). Community members pay $50

and there is a special rate for three sessions

(completed within 12 months) of $100. The

individual who had an appointment before mine

14

SPRING 2013 FOOD THYMES

Inflammation and Cancer

By Maria Inauen

Researchers have found that a lot of precancerous and cancerous cells show signs of

inflammation. Apparently, the longer inflammation is present, the higher the risk of getting cancer.

Researchers further conclude that inflammation is a significant factor in the development of solid

tumor malignancies.

Scientists now know that inflammation is a lead player in many degenerative diseases.

Along with this knowledge we also now know how to take preventative measures to avoid

inflammation. One of those preventative measures is checking our CRP levels. CRP is short for C-

reactive protein which measures the inflammation in the blood. Smoking, high blood pressure,

obesity, lack of exercise and poor nutrition can be contributors to high CRP levels.

Diet influences inflammation. Following an anti-inflammatory diet is really quite simple. Eating

a variety of wholesome foods (the less processed, the better), lots of organic fruits and vegetables

as well as whole grains and one good source of omega 3-fatty acids will be of tremendous benefit

to our body. Fatty acids have been shown to reduce inflammation and help prevent irregular

heartbeats. They also reduce plaque from the artery walls and decrease blood clotting, blood fats

and blood pressure. They further help reduce Crohn’s disease, ulcerative colitis and reduce the risk

of rheumatoid arthritis. Foods rich in omega 3 fatty acids are flax oil, flaxseeds, walnuts, canola

oil, Atlantic salmon, sardines canned in oil, Bluefin tuna, herring, sea bass, and mackerel.

Drinking plenty of water also helps reduce inflammation. Recommended guidelines are six to

eight glasses of water a day. If plain water gets tiring, there is always the option of adding lemon or

orange slices, so the flavor won’t be as monotonous.

Lastly, moderate exercise creates an anti-inflammatory response while relieving stress. Stress

has long been known to be a significant cause of inflammation. The body produces cortisol when

stressed to try and shut off the production of pro-inflammatory eicosanoids. High cortisol levels are

linked to many stressors like being overweight, low blood sugar from a low carbohydrate diet and

skipping meals, just to mention a few.

Another good way to reduce cortisol levels is meditation and practicing mindfulness. However,

any activity which makes us focus on breathing techniques will have a positive effect on our mind.

Yoga, massage, biofeedback and exercise are just a few options. In short, whatever helps with

relaxation will do your body and mind a world of good.

References:

Hughes, A.(2009). Natural Health: Inflammation and cancer. On Fitness, 9, 34.

15

SPRING 2013 FOOD THYMES

Fine Nut Cake

By Maria Inauen

Ingredients:

4 egg yolks, 4 egg whites

200 grams sugar

200 grams hazelnuts (finely grated)

4 tbsp. hot water

1 tbsp. rum

1 pinch salt

4 tbsp. flour (white)

2 tsp. baking powder

Jam (to use as spread) and

¼ liter whipped cream and chocolate chips for decoration

Start by beating the egg whites until you have a stiff mass. Beat egg yolks, hot water and sugar until it

reaches a creamy consistency. Add rum and salt and fold in the stiff mass of egg whites. Then add the nuts.

Lastly, sieve the flour and the baking powder onto the dough and then gently fold it in.

Use a round cake pan, layer with parchment paper. Pour in your dough and bake at 350 degrees for 35 -45

minutes.

Let cool and then cut the cake in half. Spread the jam onto one part of the cake and add about half of the

whipped cream. Fold the cake together and put a thin layer of jam on top of the cake. Add whipped cream

and chocolate chips for decoration.

Guten Appetit

16

SPRING 2013 FOOD THYMES

PNCs: Feeding the Passion

By Sharon Pokorny (Peer Nutrition Counselor)

Abigail goes to the grocery store to do her weekly shopping of

“healthy” foods. Although she thinks her choices are smart, she is

actually making mistakes. She wouldn’t have made these simple

shopping mistakes if she had seen one of the Peer Nutrition

Counselors (PNCs) at CSUN. She is a college student with little

time and little money. She buys “healthy” foods but wonders why

she isn’t feeling better or getting fitter. She booked an appointment

with a PNC who worked with her over several weeks to educate

her about how to read nutrition labels and choose actual healthy

foods at the grocery store. The PNC helped make nutrition

information “easily digestible.”

Even with just one visit, the PNCs at CSUN can help others make easy, simple changes to their diet that they

will greatly benefit from. PNCs work with clients over the weeks to help them meet their goals and

transform the way they eat to become healthier. The PNCs provide FREE one-on-one nutrition counseling to

discuss any nutritional needs or any topic related to nutrition. It is offered at three locations on campus: the

Klotz Student Health Center, the Student Recreation Center, and the Living Well Lounge. The PNCs make

up a “large portion” of the nutrition education available to all students on campus.

Becoming a PNC might be a little intimidating and scary for some, however it will be one of the best

experiences within the nutrition program. If you have volunteered at a hospital, then interacting with

strangers isn’t so uncomfortable. PNC’s use motivational interviewing to help clients create smart, specific,

measurable, achievable, relevant, and time-based goals. One thing to note is that when a client schedules a

follow-up and doesn’t show, do not take it personal. It will be hard not to because you will be thinking,

“what did I do wrong, did they not like what I told them, etc.” Do not doubt yourself, maybe the person just

forgot the appointment, something may have come up, or they just didn’t meet the goals you set for them

and they are embarrassed.

PNCs often fear “what if I don’t know the answer?” but the retained information from past nutrition courses

will surprise you. Plus, most people looking for counseling have poor nutrition knowledge to start with,

which is why the services of a PNC are sought. Whether you are a loud, outgoing person or a quiet, shy

person, being a peer nutrition counselor at CSUN will have a lasting impression that will help further your

knowledge base and give you a glimpse of what it is like to be a dietitian.

17

SPRING 2013 FOOD THYMES

IRON MATADOR

The Sweet Hearts- Heart Disease

Qundeel Khattak

Jessica Reynolds

Lilyan

Vosghanian

Oranginas- Diabetes Farin Farahzadi

Sarah Milner

Katherine Buniatyan

Fresh & Faceless-

Hypercholestrolemia

Jenna Jackson

Holly Kercker

Joel Paramo

Fusion- Diabetes Anthony Monette

Hilda Chavez

Carlos Cota

1st place Winners!!!!

18

SPRING 2013 FOOD THYMES

Maryann Boosalis

Communications Chief

Margaux Permutt Editor

Dana Sutherland President

Michele Christopher

Vice-President

Danielle Crumble Vice- President

Jocelyn Harrison Treasurer

Susie Wilson Funding Treasurer

Jessica Reynolds Historian

Erin Malulu

Secretary

Daryl Goldes

Web Administrator

Christy Helvestine Secretary

Daniela Voosen Historian

Karen Carig Funding Treasurer

Dr. Terri Lisagor

Faculty Advisor

Dr. Joyce Gilbert

Faculty Advisor Tatiana Kiesewetter

Editor