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Fall 2009 Newsletter Final


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									          SDFSA NEWSLETTER!                                                                    FALL 2009

         Student Dietetics and Food Science Associatio!

          NEWSLETTER              By Nicole Anderson and Pilar Chilet

                                                                              Inside this issue:
                                                                         President’s Message            2

                                                                         Pumpkin Muffin Recipe           2

                                                                         Fat That Could Make You

                                                                         Eating Healthy on a Dime      3, 7

                                                                         Hunger in Los Angeles         4, 6

                                                                         Lack of Vitamin D?             5-6

                                                                         Benefits of DAG Oils           7, 15

                                                                         Want Some Sugar with

                                                                         Packing Diabetes to College    9
                       Advisor’s Message
           Act as if what you do makes a difference. It does.            Nutrition Care Process         10
                     ~ William James 1842 - 1910 ~                       Superfoods                     11

                                                                         Food and Mood                  12
The author above, William James, must have imagined our 2009-2010
                                                                         Importance of Breakfast        13
Student Dietetic and Food Science Association (SDFSA) members. We
                       have so many committed, dedicated members –       Go Nuts for Your Heart        14-15
                       all who make a difference; all who know that
                       what they do matters!
                       It’s astounding to watch you take charge of any
                       and all things; lead with style and grace; put
                       your hearts and heads together to make the
                       world a better place.
                              With appreciation,
                              Dr. Terri Lisagor,
                              Faculty Advisor

     !                                                                                             PAGE 1
        SDFSA NEWSLETTER!                                                                           FALL 2009

    Dear Faculty, Alumni, and CSUN community,
    !       On behalf of the students of SDFSA, it is with great pleasure that I welcome you to the 2009"2010
    academic school year!
    !       We traditionally start the school year by recognizing our student o#cers and annual events, but I
    would like to take a moment to acknowledge our dear advisor, Dr. Terri Lisagor. Dr. Lisagor was the
    recipient of the Matador Involvement Center’s Advisor of the Year award for the 2008"2009 school year.
    This accolade is not only an honor for Dr. Lisagor, but also for our organization, as we know personally
    Dr. Lisagor’s commitment to excellence in support of SDFSA. Amidst over 250 student organizations on
    the CSUN campus, Dr. Lisagor truly stands out as a shining example of leadership and goodwill.
    !       This new year brings annual events, including the Fall Dietetic Internship Symposium, Spring
    Career Symposium, and Iron Matador cooking competition. We will also o$er our nutrition lecture series,
    multiple volunteer and networking opportunities, and scholarship contests. As a result of last year’s visit
    by former ADA President, Marty Yadrick, SDFSA is actively getting involved on the national level with
    like"minded student dietetic organizations. As always, SDFSA continues to provide an invaluable link
    between students and professional organizations. We encourage you to take advantage of these powerful
    networking opportunities.
    !      When we hold our meetings, I see the rising stars of our program. I see the
    policy makers, food scientists, public health advocates, acute care and private practice
    dietitians. We are the future leaders in our respective fields and SDFSA is the
    foundation for our success. I am truly honored to serve alongside such a distinguished
    group of my peers. Together, we will build upon the hard work of previous boards and
    forge new relationships on a national level to extend our reach, improve opportunities
    for our members, and leave a lasting and positive impact on our community.
    Warm Regards,
    Carlen Loewenthal

Pumpkin recipes are popular             Ingredients:                         Preparation:
in the Fall! Enjoy this healthy         2 cups muti"grain flour               Preheat over to 375°.
alternative to a classic treat.         2 teaspoons baking powder
                                                                             In a large bowl, combine all dry
By Melody Murphy                        1/2 teaspoon baking soda
                                                                             ingredients %flour, baking powder,
                                        ! teaspoon ground cinnamon
                                                                             ginger, nutmeg, baking soda,
                                        ! teaspoon ground ginger             cinnamon, and salt&.
Prep Time: 10 minutes                   1/2 teaspoon ground nutmeg
Cook Time: 20"25 minutes                1/4 teaspoon salt                    In separate bowl, combine
                                        1 can %15"16 ounces& pumpkin         pumpkin puree, applesauce, low
Yield: 12"16 mu#ns                                                           fat milk, egg whites, sugars, and
                                        1/3 cup applesauce                   vanilla. Mix thoroughly.
                                        1/2 cup of low fat milk              Next, stir pumpkin mixture into
                                        1/2 cup brown sugar, packed          the dry ingredients slowly until
                                        1/4 cup granulated sugar             moistened.
                                        6 egg whites, beaten                 Optional: Fold in raisins and
                                        1 teaspoon vanilla                   walnuts into pumpkin batter.
                                        1/2 of raisins %optional&            Grease or paper line mu#n tins.
                                        ! of walnuts %optional&              Fill each tin about 3/4"full with the
                                                                             pumpkin batter.
                                                                             Bake at 375° for 20 to 25 minutes.

!                                                                                                       PAGE 2
     SDFSA NEWSLETTER!                                                                            FALL 2009

FAT THAT COULD                            Recent PET (Positron                brown adipose tissue include
MAKE YOU SKINNY?                      Emission Tomography) scans              people with hyperthyroidism
                                      prove that most adults do               and cancer. Until further
By Becky Stogsdi"
                                      maintain some storages of               research is completed, the
    Recent articles in                brown adipose tissue, usually           general population should try
magazines, medical journals,          on their upper back.                    to reduce their overall fat
and newspapers have                   Overweight patients showed              storages to maintain a healthy
suggested that the activation of      lower storages of brown                 lifestyle, rather than rely on
brown adipose tissue, also            adipose while some obese                their brown fat storages.
known as brown fat, in adults         patients’ PET scans showed no
may lead to weight loss.              identifiable brown adipose              References:
    Brown fat is believed to          tissue. To easily identify the
primarily function as a heat                                                      Lichenbelt, V. M. (2009).
                                      brown adipose tissue it must be
producing agent when the                                                      Cold-activated brown adipose
                                      activated by cold temperatures
body is unable to shiver on its                                               tissue in healthy men. New
                                      or hormones. The ability to
own, such as in infants. Infants                                              England Journal of Medicne;
                                      activate the tissue by ingesting
and hibernating animals                                                       360: 1500-8
                                      a pill is being studied as a diet
usually have a significant            aid and calorie burner, but the             Mahan, K., & Escott-
amount of brown adipose               effects on caloric expenditure          Stump, S. (2008). Krause’s
tissue, but until recently it was     has not been proven and                 food & nutrition therapy.
believed that adults lose this        continues to be scrutinized.            Philadelphia: Elsevier
tissue during young adulthood.             Although brown adipose                 Park, A., (2009). Brown fat:
Unlike the usual white adipose        tissue may be effective at              A fat that helps you lose
tissue, brown adipocytes              burning fat, scientific studies         weight?. Time Magazine.
contain additional                    have not identified a way to            Retrieved from http://
mitochondria, which contain           activate enough tissue to make
iron and give the tissue its          a significant difference in             article/
brown hue. The excess                 calorie expenditure. Any side           0,8599,1890175,00.html
mitochondria are believed to          effects of activating the tissue
enable additional energy              remains unknown and the
production which increases            majority of the adult
overall caloric expenditure by        population with increased
the body.

                 By Sharmiya Odeh
                Due to our country’s current economic crisis, many people feel the need to pull back on
             putting their health first due to the daunting prices of food. This article contains several tips as a
             guide to help you eat healthy and stay within your grocery budget.
                1. Start a grocery list" this will keep you focused on the things that you need to buy and keep
                    you from impulse purchases. A weekly grocery list should contain fruits, veggies, whole
                    grains, and healthy protein options, such as low"fat dairy, bean and legumes, or lean meats.
               %cont. on page 7&

!                                                                                                     PAGE 3
     SDFSA NEWSLETTER!                                                                            FALL 2009

By Jessica King                                Particular attention is                As students, we have the
         Driving through L.A.          targeted toward low income            opportunity to explore our future
traffic during morning rush hour,      minority groups and older people      careers, and the experiences we
I do not confront the reluctant        living in rural areas because they    have will hopefully expose us to
feeling that is associated with the    are considered to have an             our passions and strengths as
obligations of work. As I step out     increased social and economic         individuals and professionals. My
of my car in an unfamiliar area, I     need for assistance.2                 work experiences, as a diet aide
am greeted by the smell of hot                 The program provides          in a hospital and a HDM monitor,
food and kind faces. A premature       participants with an initial          have given me a clarified
feeling of accomplishment comes        nutrition screening and at risk       perspective of the malnourished
over me because of the small, yet      individuals are visited by a          elderly population. I am able to
integral, role I play in feeding the   Registered Dietitian.1 Participants   see first-hand the positive effects
hungry in my own backyard, Los         receive at least 5 or more            that home delivered meals have
Angeles. I am a “Home                  nutritionally balanced hot or         on a person’s physical and
Delivered Meals” (HDM)                 frozen meals per week and each        emotional well-being.
monitor and I work within the          meal provides a minimum of 1/3                 On the other side of the
county of Los Angeles to ensure        of the recommended dietary            spectrum, I often see frail elderly
quality and safety of food             allowances.2 Participants are not     patients discharged from the
delivered to the “at risk” elderly     required to pay for this service,     hospital, only to be readmitted a
population. HDM is a service           but a donation of $1.50 to $2.50      few weeks later. In fact,
provided by the Elderly Nutrition      per meal is suggested.1               discharged patients that are
Program, authorized under Title        As a HDM monitor, I encounter         homebound with little to no
III of the Older Americans Act.1       people within their communities       outside assistance may be at a
The purpose of HDM is to               making a difference one meal at a     greater risk for experiencing
maintain or improve the physical       time. The drivers build               under-nutrition because of their
well-being of homebound older          meaningful relationships with         already compromised health
adults through improved                participants, and often,              status.3 The increased risk of
nutrition.1 Participants include       voluntarily express an intrinsic      malnourishment perpetuates the
homebound persons aged 60 or           motivation for delivering meals.      cycle of re-hospitalization. The
older and their spouses of any         Frequently, the driver is the only    HDM program is intended to
age. Persons under age 60 with         person a homebound participant        terminate this cycle by providing
disabilities who reside at home        visits with all day. Many             nourishment to homebound
with older persons also qualify        participants live alone, are          individuals so they can stay at
for meals.                             physically or mentally disabled,      home, rather than going to
                                       and are on fixed incomes.             institutions.
                                       Therefore, the program does not                As future professionals,
                                       only address the problems of          we are faced with a growing
                                       dietary inadequacies in the           elderly population with increased
                                       elderly population, but also          health risks associated with
                                       provides relief to the social         nutrition. Government programs,
                                       isolation many of them                like the Elderly Nutrition
                                       experience.2                          (cont. on page 6)

!                                                                                                     PAGE 4
     SDFSA NEWSLETTER!                                                                          FALL 2009

By Lauren Druss                          So, what do you do if your           So, ask your doctor to check
    Vitamin D, or the sunshine       blood tests show in low levels of     your vitamin D in your blood work
vitamin, has made mainstream         vitamin D? Don’t scrap the            and look for vitamin D in your
news recently due to the rise of     sunscreen all day %if you want to     food!
vitamin D deficiency. The             avoid skin cancer and pre"mature
recommended daily intake is set at aging&, but rather, limit your          References:
200 IU, but researchers are now      unprotected UV exposure. A UV
                                                                               National Institute of Health:
suggesting raising the minimum to calculator was released by the           O#ce of Dietary Supplements.
400 IU, which currently is the       Norwegian Institute for Air
                                                                           Dietary Supplement Fact Sheet:
intake suggestion for adults over    Research %available at http://
                                                                           Vitamin D (Data file). Retrieved
50 %“Dietary Supplement Fact"
                                                                           September 15, 2009, from http://
Sheet: Vitamin D”&. Dr. Ginde of     ez_quartMED.html& and when I
the University of Colorado in        entered my data %Light"Skinned,
Denver found that deficiency has      Midday, Scattered Clouds,
                                                                               “Nutrition Facts and Analysis
risen from 2' of Americans           Northridge, CA&, it suggested
                                                                           for Milk, reduced fat.” Nutrition
between 1988"1994 to 6' from         exposure of my face, arms, and
                                                                           Data. Retrieved September 15,
2001"2004 %as cited in Zoler,        hands would reach 25 mcg %1,000
                                                                           2009, from http://
2009&.                               IU& in about 5 minutes. While this
                                     tool is helpful, it should be taken
    Why don’t we get enough                                                dairy"and"egg"products/71/2
                                     with a grain of salt because I
vitamin D anymore? Well, vitamin probably get at least 5 minutes in            Reinagel, M. %August 19,
D is obtained from sun exposure                                            2009&. ND D"Ficiency. Podcast
                                     the hot San Fernando Valley sun
and diet, and it naturally decreases sunscreen"free daily, yet my doctor   retrieved September 12, 2009,
with age. Along with less outdoor has diagnosed me as vitamin D"           from http://
activities, our absorption of                                    
vitamin D is reduced due to                                                m/how"to"get"vitamin"D.aspx
sunscreens. According to a recent        Another method of obtaining           "Research stresses importance
NHANES study, “Sunscreen with        your daily required intakes is        of vitamin D
a sun"protection factor (SPF) of 15 through your diet. 1 cup of            %MERCHANDISING/
cuts vitamin D synthesis by          fortified milk contains 105 IU of      SUPPLEMENTS& %Statistical
99',” %Zoler, 2009&. Decreased       vitamin D %26' towards the 400        data&." Chain Drug Review 31.12
dairy %fortified with vitamin D&      IU goal& %“Nutrition facts and        %July 20, 2009&: 36%1&. General
consumption has also contributed                                           OneFile. Gale. California State
to the diminished amount of                                                Univ, Northridge. 15 Sept. 2009
vitamin D.                                                                 http://
    All vitamins are essential to                                
the body’s functioning, but                                                du:2048/gtx/
researchers are discovering links                                          prodId=ITOF
between low levels of vitamin D                                                Zoler, M."U.S. is facing
and disease. Studies have already    analysis for milk, reduced fat”&.     vitamin D deficiency epidemic.
noticed the importance of vitamin Oily fish, like salmon and                %NEWS&." Skin & Allergy News
D for a healthy immune system        mackerel, are another of the few      40.5 %May 2009&: 10%1&. General
and bones, but a new result          sources of vitamin D in the diet      OneFile. Gale. California State
suggests low levels of vitamin D     %Reinagel, 2009&. According to the    Univ, Northridge. 15 Sept. 2009
correlate to diabetes, dementia,     National Institute of Health, a 3.5   %Secondary Citation from Arch.
and cancer %“Research stresses       oz. portion of cooked salmon          Intern. Med. 2009; 169:626"32&.
importance of vitamin D,” 2009&.     contains 360 IU" 90' of the 400       <>
                                     IU suggested!                         %cont. on page 6&

!                                                                                                   PAGE 5
     SDFSA NEWSLETTER!                                                                                            FALL 2009

Selected Food Sources of Vitamin D
                                                                                               $%&'()*'          0)*1)-2'
                                                                                              &)*+,-./            34//
!"#$%&'()$"&%*$+$,-.%(/0""1                                                                     +234               254
67/8)""9/*$(1)&:8(#$;&,8$'&,-9&1$<*$2$"71:(/                                                      544               +44
=-%9"1*$:"">(#*$2?@$"71:(/                                                                        234                A4
6-:>()(%*$:"">(#*$2?@$"71:(/                                                                      25@                B3
=-)#&1(/*$:-11(#$&1$"&%*$#)-&1(#*$+?C@$"71:(/                                                     D@4                32
E71-$F&/8*$:-11(#$&1$"&%*$2$"71:(/                                                                D44                @4
                                                                                                  +5D                23
6&%>*$1"1J-,*$)(#7:(#$J-,*$-1#$;8"%(*$'&,-9&1$<MJ"),&F&(#*$+$:70$                                  AB                D@
                                                                                                   B4                D4
6-)H-)&1(*$J"),&F&(#*$+$,-.%(/0""1                                                                 34                +@
4?C@M+$:70$K9")($8(-'&%Q$J"),&F&(#$:()(-%/$9&H8,$0)"'&#($9")($"J$,8($                              54                +4
SHH*$+$;8"%($K'&,-9&1$<$&/$J"71#$&1$Q"%>L                                                          D4                 @
T&'()*$.((J*$:"">(#*$2?@$"71:(/                                                                    +@                 5
!8((/(*$=;&//*$+$"71:(                                                                             +D                 2
*IUs = International Units.
**DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration to help consumers compare the nutrient
contents of products within the context of a total diet. The DV for vitamin D is 400 IU for adults and children age 4 and older.
Food labels, however, are not required to list vitamin D content unless a food has been fortified with this nutrient. Foods
providing 20' or more of the DV are considered to be high sources of a nutrient.
%Chart obtained from: U.S. Department of Agriculture, Agricultural Research Service.$U=<V$W7,)&(1,$

Program, are essential to provide          References:                                  3. Locher, JL, Ritchie, CS,
necessary preventative care that           1. CRS Web. Older American Act               Robinson, CO, Roth, DL, West, DS,
                                           Nutrition Program. http://                   Burgio, KL. A multidimensional
will improve healthcare costs, the          approach to understanding under-
economy and society.                       crs/RS21202.pdf. Updated April 24,           eating in homebound older adults:
         If you are interested in          2004. Accessed October 1, 2009.              the importance of social factors. The
hunger issues in the United States                                                      Gerontologist.2008;48:(2):223-234.
                                           2. Los Angeles County Area Agency
and want to make a difference              on Aging Information & Assistance.           4. USDA. Secretary’s Fight Hunger
visit;                  Initiative Toolkit. http://
documents/                                 docs/Nutritionfact.pdf. Accessed   
FINAL_Fight_Hunger_Initiative              October 1, 2009.                             FINAL_Fight_Hunger_Initiative_to
_toolkit.doc .4                                                                         olkit.doc. Updated October 20,
                                                                                        2008. Accessed October 1, 2009.

!                                                                                                                      PAGE 6
        SDFSA NEWSLETTER!                                                                     FALL 2009

     2. Cook at home"this cuts calories and cost.            quality for your fruits and vegetables at an
        Many prepackaged meals tend to be extremely          optimal price.
        high in sodium. By preparing your own meals,      6. Add water to the menu" drinking plenty of
        you can lower your sodium intake and save            water daily flushes out toxins and keeps
        yourself a pretty penny.                             you hydrated. Strive to drink 8 cups of
     3. Go generic" the generic brands are usually           water daily. Making water your choice
        right next to the name brand product in the          beverage will help cut out calories and
        grocery stores. If you compare the ingredients       sugars that you would get from other
        of the name brand to the generic brand you           beverages. Plus, by purchasing water by the
        will see that they are usually the same. Save        case or filling up a sports bottle from your
        yourself a few pennies and get the generic           home filtered water system, it will cut the
        brand. This will really add up in the long run.      cost you would usually spend on drinks.
     4. Try lean meats" for those of us who eat meat      7. Store general brands" dried beans, legumes,
        and poultry, such as chicken and ground              canned food, and frozen food are always
        turkey, they are on sale at your local grocery       great to have stored in your home. These
        store every other week. Feel free to stock up        items are usually inexpensive and very
        on these items and freeze them.                      convenient when you need to put together
     5. Go with the season" always buy your fruits           a quick and simple meal.
        and vegetables according to the current              Hopefully these tips are helpful when it
        season. This way you will get the optimal            comes to stretching your grocery dollars.

By Crystal Bodossian
        With the rise in obesity levels throughout the United States, many people are searching for a
change. As a result of the increased levels of obesity, diseases caused by obesity are increasing as well,
such as diabetes, hypertension, hyperlipidemia, and a higher risk of heart disease. Although low fat
options for foods may be less popular for many, healthier cooking oils that still add flavor are being
explored. Traditionally, cooking oils are comprised mainly of triacylglycerols (TAGs), or triglycerides.
Since high levels of blood triglycerides have been linked with such problems as atherosclerosis, the need
for a healthier variety of oils to cook with is increasing.
        Thankfully, recent studies have been done on diacylglycerols (DAG) and its role on weight loss in
obese Americans. Diacylglycerols have similar characteristics with respect to taste, appearance, and
functionality, but have been reported to possess qualities to reduce body fat in consumers (Kawashima et
al., 2008). In a 16-week study of diacylglycerol intake by Japanese men, abdominal fat and overall weight
loss was seen when compared to the same ingestion of triacylglycerol (Kamphuis, Mela, & Westerterp-
Plantenga, 2003). Furthermore, a 24-week study on American subjects comparing
intake of diacylglycerol vs. triacylglycerol yielded high levels of weight and fat mass
loss in obese and overweight subjects. In other studies, it has been discovered that
intake of DAG vs. TAG has shown to increase fat oxidation, which is linked to
appetite control and energy balance (Kamphuis et al., 2003).
        When used in conjunction with diet therapy, individuals with type II diabetes
and hypertriglyceridemia reported lowered triglyceride serum levels when taken over
a longer period of time.
(cont. on page 15)

 !                                                                                                PAGE 7
     SDFSA NEWSLETTER!                                                                                   FALL 2009

                                       as a sweetener, claiming it is “fine         “no sugar added” items when
                                       in moderation”. Multiple studies             available.
                                       have been done on caloric                •   Cut back on soft drinks and fruit
                                       sweeteners, finding that fructose is         “drinks”, “beverages”, “ales”,
                                       particularly dangerous because of            and “cocktails”. Drink water,
                                       its ability to bypass many of the            seltzer, or non-fat milk instead.
                                       body’s satiating signals and
                                                                                •   Limit candy, cookies, cakes, pies,
                                       increase uric acid levels, which in
                                                                                    doughnuts, granola bars, pastries,
                                       turn promotes
                                                                                    and other sweet baked goods. Eat
                                       hypertriglyceridemia. Although
                                                                                    fruit instead.
                                       “fructose” is the named added
By Melissa Sartoris                    sugar in high-fructose corn syrup, it    •   Look for breakfast cereals that
                                       actually only contains 42 – 55%              have no more than 8 grams of
     Americans are getting fatter.                                                  sugar per serving.
                                       fructose, and the rest is glucose. A
Despite the idea that eating fat is
                                       study published in the April 2009        •   Watch out for sweets served in
what makes you fat, in truth, excess
                                       Journal of Nutrition concluded that          restaurants. Their huge portions
of any nutrient causes weight gain.
                                       “the data suggest that high-fructose         can provide a day’s worth of
Recently, researchers are looking
                                       corn syrup yields similar metabolic          added sugar.
into added sugars as contributors to
                                       responses to other caloric
obesity. According to the USDA,
                                       sweeteners such as sucrose”.
added sugars are the sugars and                                                 References:
syrups added to foods and                        With all that said, these
                                                                                Angelopoulos, T., Lowndes, J.,
beverages in processing or             findings are not license to go chug
                                                                                Zukley, L., Melanson, K., Nguyen,
preparation, not the naturally         a liter of Coca-Cola. The tried and
                                                                                V., Huffman, A., et al. (2009). The
occurring sugars in fruits or milk.    true message of everything in
                                                                                Effect of High-Fructose Corn
These sugars may appear on food        moderation, yes, also applies to
                                                                                Syrup Consumption on
labels as brown sugar, corn            added sugars. Since foods high in
                                                                                Triglycerides and Uric Acid.
sweetener, corn syrup, dextrose,       added sugars are typically low in
                                                                                Journal of Nutrition, 139(6),
fructose, fruit juice concentrates,    nutrient density, the Dietary
                                                                                1242S-1245S. http://
glucose, high-fructose corn syrup,     Guidelines for Americans 2005
                                                                      , doi:10.3945/
honey, invert sugar, lactose,          suggests “…consuming a variety of
maltose, malt syrup, molasses, raw     nutrient-dense foods and beverages
sugar, sucrose, sugar, or syrup.       within and among the basic food
                                                                                Dietary Guidelines for Americans,
These sugars are added to              groups while choosing foods that
everything from sweetened juices       limit the intake of… added
and sodas to breakfast cereals to      sugars…” The USDA suggests
baked goods to jarred spaghetti        limiting added sugars to 40 g (10
sauce.                                 tsp) per day for a 2,000 calorie diet.
                                                                                CSPI “Sweet Tips for Consumers”.
                                       For perspective, there are 6
     According to the USDA food                                       
                                       teaspoons of sugar in 8 ounces of
consumption tables, consumption                                                 reports/sugar/sweettips.html
of high fructose corn syrup
increased over 1,000% between                    If these added sugars are so
1970 and 1990, which correlates        pervasive in the US food supply,
with the upward trend of obesity in    then how do we limit them? In
the nation. With high-fructose corn    addition to the traditional nutrition
syrup being the only caloric           messages of consuming whole
sweetener in soft drinks in the        grains, fruits, and vegetables, the
United States, it has received most    Center for Science in the Public
of the blame for these statistics.     Interest (CSPI) suggests these
Recent commercials have come out       “Sweet Tips for Consumers”:
by the Corn Refiners Association       • Check nutrition and ingredient
defending high-fructose corn syrup        labels for added sugars. Choose

!                                                                                                            PAGE 8
    SDFSA NEWSLETTER!                                                                        FALL 2009

By Elga Zagmoosakhanian

        Diabetes (DM) is a
condition that can be well
managed by controlling the
blood glucose level and eating
healthfully, eating the right
amount of food, and at the right
time. Being a college student
with diabetes can be much more
challenging than being a high
school student with DM. For
high school students with DM,
parents are more likely to be
involved with the school to
make a diabetes care plan,
known as the 504 Plan. For the
high school student, diabetes
control is helped because of
regulated lunchtime or snack
times.                              (ODS) regarding the student’s       associated risks with a
        In college it is not the    DM. Once identified by the          roommate or classmate will
same. There is no rigid             ODS, a student can ask for any      benefit both students. Trusting
scheduling of breaks for food       assistance in allowing the          friends and educating them will
consumption, and the campus is      student to do such things as        be like having a safety net to
not required to educate staff       getting permission to take a        make it easier to manage this
members about diabetes. It is       break during long hours of          condition on campus.
the responsibility of the student   exams (e.g. to test blood glucose
to notify the school via the        or drink juice. On campus, one      References:
Office of Disability Services       of the best sources of support      (Call 1-800-DIABETES
                                    can come from the college           if you are experiencing
                                    health services, especially ones    discrimination at college)
                                    that have certified diabetes
                                    educators and/or diabetes           “On Campus and on Course”,
                                    support groups. (California         Diabetes Forecast, August 2009.
                                    State University Northridge
                                    offers several free visits per
                                    academic year for such
                                            It is also always good to
                                    remember that sharing
                                    information about DM and its

!                                                                                               PAGE 9
    SDFSA NEWSLETTER!                                                                           FALL 2009

By Diana Tanus                      Nutrition Assessment is a           Nutrition Intervention entails
        The Nutrition Care          component of the model that is      the specific actions used to treat a
Process (NCP), created by the       very familiar to the dietetic       nutrition diagnosis that are
American Dietetic Association       profession. This step involves the  intended to change a nutrition-
(ADA), is a systematic process      gathering, evaluation of, and       related behavior, environmental
describing how dietetic             interpretation of family, genetic,  condition, or aspects of
practitioners provide care to       social, nutritional, herbal, and    nutritional health. This step
patients (ADA, 2008). The NCP       medical histories. It also includes involves two interrelated
is designed to improve the          a physical examination and          components: planning and
consistency and quality of          laboratory data. This step is       implementing. This may include
individualized care for patients    crucial in the selection of the     food and nutrition therapy,
and the predictability of patient   correct nutrition diagnosis.        nutrition education, counseling,
outcomes.                                                               or coordination of care, such as
                                    Nutrition Diagnosis involves the providing referral for financial or
NCP, commonly referred to as        identification, prioritization, and food resources.
A-D-I-M-E, is composed of four      documentation of the problem/
steps:                              need. When documenting the          Nutrition Monitoring and
                                    nutrition diagnosis statements or Evaluation evaluates the amount
Step 1. Nutrition Assessment        PES statement in the medical        of progress made and whether
Step 2. Nutrition Diagnosis         record, the statement is            goals are being met. This step
Step 3. Nutrition Intervention      composed of three distinct          involves three parts: monitoring
Step 4. Nutrition Monitoring and    components: the identification of progress, measuring outcomes,
Evaluation                          the problem (P), the etiology (E), and evaluating outcomes. Based
                                    and the signs and symptoms (S). on this evaluation, the dietician
                                                                        will be able to determine whether
                                                                        the nutrition intervention is or is
                                                                        not changing the patient behavior
                                                                        or nutrition/health status.

                                                                          American Dietetic Association,
                                                                          (2008). Nutrition Care Process
                                                                          and Model Part I: The 2008
                                                                          Update. Retrieved October 16,
                                                                          2009 from

!                                                                                                 PAGE 10
    SDFSA NEWSLETTER!                                                                          FALL 2009

By Karmen Ovsepya!                                                                 be found all around us,
        What are superfoods? Superfoods are                                        in supermarkets and
referred to as, “…food[s] with high phytonutrient                                  local grocery stores.
content that may confer health benefits as a                                       When you walk into the
result.” In other words, they are nutritious foods                                 supermarket, look for
which help maintain our health and well-being.                                     blueberries, raspberries,
Superfoods are colorful and usually contain many                                   strawberries, oranges,
nutrients, including certain vitamins and minerals,                                pomegranates, dark
omega-3 fatty acids, antioxidants, and fiber. These                                chocolate, soy, beans,
substances are what make superfoods beneficial         oats, walnuts, broccoli, avocado, spinach, salmon,
for our health and                                                       and the list goes on. There are
why they are said to                                                     two things you should keep in
help prevent chronic                                                     mind while grocery shopping:
diseases, such as                                                        1) superfoods are rich in color
hyperlipidemia,                                                          and
heart disease, and                                                       2) the more vibrant the color, the
cancer.                                                                  more nutrients and antioxidants
        Antioxidants                                                     it contains.
help stabilize and                                                       Like all foods, superfoods
protect the body                                                         should be consumed in
against cell-                                                            moderation, but they are very
damaging free                                                            important to incorporate into
radicals. These free                                                     your daily diet to maintain a
radicals are                                                             healthy lifestyle. Chose a variety
produced by stress,                                                      of these superfoods to obtain the
excessive exercise,                                                      benefits from all the different
and unhealthy foods. At the same time,                                   nutrients each one offers.
antioxidants help strengthen the body’s immune
system, skin, bones, and muscles. Some of the          Reference:
nutrients superfoods contain are vitamin C,              Whole foods Market. (2007). Supplementing
vitamin A, folate, and the healthy fats, including     with Superfoods. Retrieved on October 19, 2009,
omega-3s. Fiber, also present in superfoods, helps     from
improve absorption of nutrients in the body, helps     superfoods.pdf
support digestion, and helps decrease risk of            Super Foods RX™. (2007-2009). The Super
certain diseases. These components are what make       Foods: Foods guaranteed to change your life!
                                superfoods “super.”    Retrieved on October 19, 2009, from http://
                                        Now that we
                                know what                Wikipedia. (2009). Superfoods. Retrieved on
                                superfoods are,        October 19, 2009, from
                                where can we find      wiki/Superfood
                                them? These
                                nutritious foods can

!                                                                                                 PAGE 11
    SDFSA NEWSLETTER!                                                                         FALL 2009

FOOD AND MOOD                      fat protein and complex               reduce stress. Endorphins are
By Maithili Bhaga#                 carbohydrates.                        released when a person is in pain,
                                            Aspartame, often found in    starving, or exercising. A food
        Do you often reach for a   artificial sweeteners, is             substance related to endorphins is
candy or chocolate bar to relieve hydrolyzed to aspartic acid and        phenylethylamine, which is
stress? Do berries induce happy    phenylalanine (an amino acid).        found in chocolate. This is
emotions within you? Many of us These are also commonly found            probably why chocolate sales
may answer “yes” to these          in a regular diet. After digestion,   reach its peak during times of
questions because what we eat is aspartame competes for entry            recession!
influenced by how we feel.         into the brain, affecting brain               Research on the food-
Conversely, how we feel can        function. This leads to changes in    mood connection is primarily
often be a result of what we eat.  behavior, cognitive function, or      focused on understanding the
Food and body chemicals interact mood.                                   effects of eating particular foods
to keep us going. When our                                               during particular mood states, as
moods change, so do our body                                             well as how foods can help to
chemicals. For instance, stress                                          achieve a particular mood state.
often leads to a craving for                                             However, substantive research is
carbohydrates because they boost                                         required in order to assess to
serotonin, which is a                                                    what degree food choices can
neurotransmitter that regulates                                          influence worker productivity or
many of our feelings such as                                             alleviate eating-behavior
pain, tranquility, sleep, mood,                                          disorders.
and hunger. However, eating
excess carbohydrates, especially                                         References:
when hungry, can lead to                    Two other important brain      Cognitive functions, moods,
deleterious effects. Hence,        chemicals that appear to be           and behavior changes and non-
choosing a variety of foods        influenced by foods, dopamine         nutritive sweeteners. Evidence
including carbohydrates, protein and norepinephrine, produce a           Analysis Library by American
and fat, as well as portion        feeling of alertness, an increased    Dietetic Association (ADA),
control, is helpful.               ability to concentrate, and faster    2006.
         The size of the meal and reaction times. Levels of                Benton D, Donohoe RT. The
the time of day when it is eaten   dopamine and norepinephrine           effects of nutrients on mood.
also affect mood response. Large increase with the consumption of        Public Health Nutr.
meals containing high amounts of protein-rich foods, such as meat,       1999;2:403-409.
fat reduce mental alertness and    nuts, and milk and dairy                Mitchell, Susan, and Christie,
performance. This results in       products.                             Catherine (1998). I'd Kill for a
drowsiness, sluggishness, and               Another group of             Cookie. New York: Dutton.
decreased ability to focus. The    chemicals that can influence
food-mood response is transient    mood and appetite are the
in nature. “Afternoon lows” are    endorphins. These are the body's
often a result of poor meal timing natural opiate-like chemicals that
or food choices. Therefore, it is  produce a positive mood state,
important to space meals three to decrease pain sensitivity, and
four hours apart and choose low-

!                                                                                                PAGE 12
     SDFSA NEWSLETTER!                                                                            FALL 2009
                                     of adolescents skip it. (2) This
                                     practice often starts in adolescence, doi:10.1016/j.physbeh.
                                     and continues in age with               2005.06.023
                                     increased frequency of skipping.         (2) Tami M Videon, Carolyn K
                                     Lack of time, desire to sleep longer    Manning %2003& Influences on
                                     in the morning, and lack of             adolescent eating patterns: the
                                     appetite are the most common            importance of family meals.
                                     reasons cited for skipping the day’s    Journal of Adolescent Health,
                                     most important meal. (4) Skipping       32%5&, 365"373.
                                     breakfast often results in eating       (3) Miller GD, Forgac R, Cline R,
                                     more during the day and                 McBean LD. %1998& Breakfast
IMPORTANCE OF                        consequently increases chances of       benefits children in the US and
BREAKFAST                            weight gain and heart disease. (8)      abroad. J Am Coll Nutr, 17%1&, 4"6
                                              While eating breakfast is      (4) Story M, Moe J, 2000, ‘Eating
By Sampada Zanty$                    important, it is essential to ensure    Behaviours and Nutritional
                                     that it is an adequate and complete     Implications’, Nutrition and the
        “Eat breakfast like a king,  meal. An adequate breakfast             Pregnant Adolescent: A Practical
lunch like a prince, and dinner like should supply at least 300 calories     Reference Guide, Centre for
a pauper,” so advised Adelle Davis and contribute toward meeting the         Leadership, Education and
almost half a century ago. Today’s   day’s nutritional needs. (4) The        Training in Maternal and Child
scientific research rings her words bulk of the energy from breakfast         Nutrition, Minnesota US
true. Rampersaud %2005&,             should come in the form of              (5) Sandra G. A$enito %2007&
concluded that, breakfast            complex carbohydrates and not           Breakfast: A Missed Opportunity.
consumption significantly             sugar. Protein is also another          Journal of the American Dietetic
contributes to whole"diet nutrient important component of a healthy          Association, 107%4&, 565"569
adequacy.” (7) Studies have shown    breakfast as it provides satiety, and   (6) J.L Tietyen, K.H. Fleming
breakfast significantly improves      hence, prevents cravings in the         %1995& Nutrient Intake of Breakfast
nutrient intake. Breakfast           hours following the breakfast.          vs. Non"Breakfast Eaters.
consumers had 33' higher rates of Breakfast containing an adequate           Journal of the American Dietetic
fiber, 50' higher rates of vitamins, supply of carbohydrates and              Association, 95%9&, A55
and 37' and 49' higher               protein ensures a steady supply of       (7) Gail C. Rampersaud, Mark A.
consumption of calcium and iron,     energy over a long period of time.      Pereira, Beverly L. Girard, Judi
respectively. (6) Studies have       !        Examples of healthy            Adams, Jordan D. Metzl %2005&
shown that breakfast intake          breakfast options include:              Breakfast Habits, Nutritional
significantly enhances cognitive      •Single serving of whole grain,         Status, Body Weight, and
performance, spatial memory, and ready"to"eat cereal or granola with         Academic Performance in Children
auditory attention. (1) This in turn a glass of milk and a fruit.            and Adolescents. Journal of the
has a positive impact on children    •Vegetable"egg sandwich %whole          American Dietetic Association
and adolescents’ performance.        wheat bread& with a fruit               105%5&, 743"760
        A healthy breakfast was      •Granola * fruit * yogurt parfait       (8) %2005&. Eat Breakfast to Benefit
also seen to be a significant tool in •Cereal bars with a glass of milk       Waistline and Heart.
the prevention of obesity. The       and a fruit.                            Environmental Nutrition, 28%3&, 1.
National Longitudinal Study of
Adolescent Health found an           References:
inverse relationship between         (1) Mahoney, C., Taylor, H.,
breakfast consumption during         Kanarek, R., & Samuel, P. %2005&.
adolescence to BMI in young          E$ect of breakfast composition on
adulthood. (5)                       cognitive processes in elementary
        Despite the significant       school children. Physiology &
benefits of eating breakfast, 20'     Behavior, 85%5&, 635"645. http://

!                                                                                                    PAGE 13
     SDFSA NEWSLETTER!                                                                            FALL 2009

 By Vilma Hernande%                  Unsaturated fats: nuts are high in              Even though the
        Let your heart sing and      good the fats, monounsaturated         unsaturated fats and omega-3
go nuts - in moderation - by         and polyunsaturated, which are         fatty acids are beneficial to the
consuming heart-healthy nuts.        thought to lower bad cholesterol       heart, it is important to keep in
Whether you enjoy having a           levels.                                mind that these are still fats and
handful of walnuts, almonds,         Omega-3 fatty acids: nuts are          high in calories. Eighty percent
pistachios, or a combination of      one of the best plant-based            of a nut is fat. This is why they
them all, they are a great source    sources rich in these fatty acids,     should be eaten in moderation.
of unsaturated fatty acids, fiber,   which help prevent dangerous           Ideally, they should substitute the
and other nutrients that a bag of    heart rhythms that can lead to         saturated fats found in meats,
potato chips simply cannot           heart attacks.                         eggs, and dairy products.
measure up to.                       L-arginine: scientists think that               According to the Food
        Recent scientific studies    this substance may help improve        and Drug Administration, a daily
suggest that nuts lower the low-     the health of the artery walls by      amount of about 1.5 ounces or
density lipoprotein (LDL) or         making them more pliable and           1/3 cup of almonds, walnuts,
“bad” cholesterol levels in the      less prone to blood clots that can     hazelnuts, peanuts, pecans,
blood. High levels of LDL            obstruct blood flow.                   pistachios, and some pine nuts,
cholesterol can damage the                                                    may reduce the risk of heart
lining of the arteries. They also                                             disease. And walnuts are the
are the primary contributor of                                                nuttiest of all! Studies have
blood clot formation causing                                                  shown they contain high
fatal heart attacks. Because of                                               amounts of omega-3 fatty
the healthy oils in nuts, they                                                acids.
can improve the lining of the                                                        Like any other nutrient
arteries and reduce the chances                                               dense product, some of the
of a heart attack.                                                            benefits of nuts may be
        The Mayo Clinic                                                       canceled by adding salt, sugar,
                                     Fiber: because all nuts contain
addresses that the evidence for                                             or chocolate coatings; so be easy
                                     fiber, they also help lower
the heart benefits of nuts is not                                           on these or just eat plain nuts.
                                     cholesterol. In addition, the fiber
totally solid and that the Food                                                      Next time your heart
                                     in nuts gives a satisfying feeling
and Drug Administration only                                                craves for a snack, think nuts!
                                     of being full longer.
allows companies to say,                                                    Instead of adding salt, think
                                      Vitamin E: although still under
“evidence ‘suggests but does not                                            moderation and exercise. Your
                                     study, researchers believe that
prove’ that eating nuts reduces                                             heart will love you for that!
                                     vitamin E may help stop plaque
heart disease risk.” Nonetheless,    buildup in the arteries. Plaque
researchers believe that all nuts                                           Reference:
                                     narrows the arteries, and also
are packed with healthy oils and                                            Nuts and Your Heart: Eating Nuts
                                     leads to chest pain, coronary
substances that contribute to a                                             for Heart Health. June 2009.
                                     heart disease, or heart attack.
healthy heart. Depending on the                                             Mayo Clinic. Information
                                     Plant sterols: these can help
type of nut, they may have the                                              retrieved on October 17, 2009.
                                     lower cholesterol. It is a naturally
following substances in lesser or    occurring substance found in
higher amounts:                                                             (cont. on page 15)
                                     some nuts.

!                                                                                                    PAGE 14
       SDFSA NEWSLETTER!                                                                            FALL 2009

    Nutrition information on common types of nuts. All calorie and fat content measurements are for 1
    ounce, or 28.4 grams (g), of unsalted nuts.

    Type of nut                                    Calories       Total fat (Saturated/Unsaturated fat)*

    Almonds, raw                                      163                    14 g (1.1 g/12.2 g)
    Almonds, dry roasted                              169                    15 g (1.1 g/13.1 g)
    Brazil nuts, raw                                  186                    19 g (4.3 g/12.8 g)
    Cashews, dry roasted                              163                    13.1 g (2.6 g/10 g)
    Chestnuts, roasted                                69                       0.6 g (1 g/5 g)
    Hazelnuts (filberts), raw                         178                    17 g (1.3 g/15.2 g)
    Hazelnuts (filberts), dry roasted                 183                   17.7 g (1.3 g/15.6 g)
    Macadamia nuts, raw                               204                   21.5 g (3.4 g/17.1 g)
    Macadamia nuts, dry roasted                       204                   21.6 g (3.4 g/17.2 g)
    Peanuts, dry roasted                              166                     14 g (2g/11.4 g)
    Pecans, dry roasted                               201                    21 g (1.8 g/18.3 g)
    Pistachios, dry roasted                           162                    13 g (1.6 g/10.8 g)
    Walnuts, halved                                   185                   18.5 g (1.7 g/15.9 g)

*The saturated and unsaturated fat contents in each nut may not add up to the total fat content becaus$
the fat value may also include some non&fatty acid material, such as sugars or phosphates.

Overall, alternative options for oils are available and could be a helpful and possibly welcome alternative
                                     in palatability to long-term, low fat diets for some people.

                                        Kampthius, M. M., Mela, D. J., Westerterp-Plantenga, M. S. (2003).
                                        Diacylglycerol affect substrate oxidation and appetite in humans. The
                                        American Journal of Clinical Nutrition, 77, 1133-11399. Retrieved
Kawashima, H., Takase, H., Yasunaga, K., Wakaki, Y., Katsuragi, Y., Mori, K., … Koyama, W. (2008).
One-year ad libitum consumption of diacylglycerol oil as part of a regular diet results in modest weight
loss in comparison with consumption of a triacylglycerol control oil in overweight Japanese subjects.
Journal of the American Dietetic Association, 108(1), 57-66. Retrieved from

!                                                                                                     PAGE 15
        SDFSA NEWSLETTER!                                                                          FALL 2009

    Dr. Terri Lisagor           Carlen Loewenthal             Anet Piridzhanyan               Diana Tanus
    Faculty Advisor                 President                  Vice President                Vice President

    Melody Murphy               Crystal Bodossian              Sampada Zantye             Tomoko Fujio"Petersen
     Webmaster                 C.C. Representative                Secretary                    Secretary

  Maithili Bhagat               Brandia Tomlin                 Melissa Sartoris           Elga Zadmoosakhanian
Accounting Treasurer          Fundraising Treasurer          Fundraising Treasurer           Ways and Means

    Shireen Farhadia               Pilar Chilet                Nicole Anderson                 Erin Cook
    Ways and Means                    Editor                       Editor                      Publicity

    Jennifer Glockner   Courtney Williams         Karmen Ovsepyan        Jessica King       Vilma Hernandez
        Publicity          Historian                 Historian        Legislative O#cer     Legislative O#cer

!                                                                                                     PAGE 16

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