Healthy Bits Newsletter

October 23 2006

Student Nutrition Organization ~ San Diego State University

2006-2007

SNO Officers:

President:

Christine Skorup

 

Vice President:

Dana Riccio

 

Secretary:

Christina Chytraus

 

Treasurer:

Lisa Booth

 

Outreach Coordinator:

Diana Martin

 

Health & Fitness Liaison:

John Haubenstricker

 

SNO-SDSU Coordinator:

Kaitlyn Carrozzi

 

Agricultural Representative:

Lorena Pacheco

 

PSFA Representative:

Sabrina Rosas

 

SDDA/SDNN Representatives:

Claudia Berlie

Penny Price

 

Website/Newsletter Coordinators:

Cristylori Aquino

Michele Daniel

 

SNO Calendar:

www.calendar.yahoo.com/sno_sdsu

 

SNO Website:

http://www­rohan.sdsu.edu/~sdsu_sno/

 

Note from the President…

Hey,

 

This year is getting off to a great start!  I was so pleased to see so many of you having fun at the Juvenile Diabetes Walk!  It’s hard to believe that we are already done with the first half of the semester. 

 

It is also that time of year when a lot of students are preparing to apply for internships.  I just want to wish everyone luck and remind you to include all your SNO participation on your application. 

 

Thanks,

Christine Skorup

 

 

SNO Meeting This Wednesday, 10/25!

  Our fourth SNO meeting of the Fall semester will be held this Wednesday, October 23rd at 1:30 PM in the Calmecac room (downstairs in Aztec Center).  Sabrina Schuck will be our guest speaker.  She is the San Diego and Imperial Regional Nutrition Network Program Assistant and is from the UCSD Division of Community Pediatrics.  See you on Wednesday!

 

Food for Points!

Food will be allowed at the meetings, so please bring some tasty, healthy snacks to earn extra points! No homemade items please.  It is also a great idea to pair up with another SNO member to share the cost and both receive a point.

 

Wear your SNO T-Shirts to get Points!

SNO T-shirts are here!  They will be available for pick-up at this week’s meeting.  If you can’t attend, email Dana Riccio at veggieladie@gmail.com to figure out a time and a place to pick your shirt up.  Reminder:  You will not be able to pick-up your shirt until you have paid for it.

 

New Website!

Check out our new SNO website at: http://www.rohan.sdsu.edu/~sdsu_sno

 

 

 

 

Mark your calendar!

SNO End of Semester Party!

 

Friday December 8th from 3:30-5pm is our end of the semester party.  It will be in the Council Chambers in Aztec Center (just 2 doors before Calmecac).  Hopefully with this time and day will be accommodating to your schedules.  We will be serving an early dinner, handing out letters of participation, presenting awards and reflecting on our awesome semester. 

 

 

 

SNO Upcoming Happenings:

 

~Coming up real soon is the Boo Parade (10/28)!  A lot of you are interested in helping with the decorations for our Haunted Harvest Float.  What we really need is giant

cardboard cutouts of vegetables.  You can drop off these at

the meeting on Wed. the 25 in Calmecac from 1:30-2pm.    Below is a list of possible fruits and vegetables you could make, but any would do.  A SNO point for every vegetable.  On Friday will be spray painting and decorating the vegetables and fruits and assembling the float.  Please join us at John Haubenstricker’s house (see yahoo calendar for directions) from 3-5pm.  Bring cardboardHope to see you there!

 

~The Native American Students Association (NASA) is looking for volunteers for their annual youth conference, “Brightening Our Future With Knowledge”.  The conference will take place at Montezuma Hall on Friday, November 3rd from 8am-3pm.  They would ideally like volunteers to participate in four hour shifts, but any amount of time you can help would really be appreciated.  People who are interested must attend a pre-volunteer meeting on Thursday, October 26th at 4pm.  It should only last about 30 minutes. Here they will explain their goal and assign/allow you to select your specific responsibility for the event on the 3rd.  If you plan on attending, please RSVP to Nima Novak, phone number: 619-850-3685 and email: nenovak@hotmail.com (if you email, please put a heading indicating your intent to volunteer so, she does not think it is junk mail

 

Other Events:

 

 

San Diego Nutrition Council Presents:

“What Color is Your Diet?”

 

Where: San Diego Hospice

Date: Wednesday, October 25, 2006

Time: 5:30-8pm

 

Registration for students is $5.00 with a reservation and $10.00 at the door.  Participate in networking, listen to informative presentations, and enjoy a light supper.  Check out yahoo calendar for more info.  www.calendar.yahoo.com/sno_sdsu

 

Special Program Presented by SDCASPEN and SDDA

How Appetite and Satiety Are Controlled: What You Need to Know

 

Where: Conference Center and DR. W. Herrick Community Health Center Care Library

Date: Thursday, October 26, 2006

Time: 6:00-8:30 PM

 

Registration for students is $15.00.  Students will be able to listen to presentations, view exhibits, and enjoy refreshments.  .  Check out yahoo calendar for more info.  www.calendar.yahoo.com/sno_sdsu

  

 

DSS Student Orientation

If you have an interest in the field of Nutrition or Food Service, find out about the Dietetic Service Supervisor Program:

o JOB RESPONSIBILITIES OF THE DIETETIC SUPERVISOR

o QUALIFICATIONS OR PRE-REQUISITES REQUIRED

o COURSEWORK REQUIRED

o JOB OPPORTUNITIES FOR THE DIETETIC SERVICE SUPERVISOR

FIND OUT ANSWERS TO THESE AND OTHER QUESTIONS BY ATTENDING THIS STUDENT ORIENTATION. THE PROGRAM DIRECTOR AND THE INSTRUCTOR OF THE PRACTICUM WILL BE AVAILABLE TO ANSWER QUESTIONS.

 

When:  Friday, October 27th 3:30-4:30 PM

Where: Mesa College Library, room 208

 

Job Opportunity

 

Room Service Operator at UCSD Medical Center Thornton at UCSD. 

This is a great experience to put in your resume and internship applications.  Check out: http://ucsd.hodesiq.com/job_detail.asp?JobID=745276&user_id=

Or email Pey Shadzi at emailpey@gmail.com for more information.

 

 “Beginner Strength Training 101”

By

John Haubenstricker B.S., ACSM Health and Fitness Instructor certified

SNO Health and Fitness Liaison Officer

      Looking to get more muscular definition? How would you like to get a little stronger? The answer to those questions is strength training! Strength training is great way to add another component of fitness into your lifestyle. This program is designed for those who have never performed any strength training or haven’t done it in a while. It’s not as hard as you might think and if done right you find yourself looking forward to it!

Getting Started:

  1. Talk to your doctor:  You’ll want to consult your doctor before beginning. This is important especially if you have any bone or joint issues or risk factors for heart disease. To find out more info go to: http://www.csep.ca/ and download and fill the Par-Q. If you answer yes to any of the questions download and fill out the ParMed-X and take it to your doctor.
  2. Get the right gear:
    1. Purchase a good pair of supportive athletic shoes: A good pair is essential to be able to perform the exercises correctly and safely. Remember: You don’t need to break in your shoes!
    2. Workout clothes: They must allow you to move freely. Workout gloves are optional.
    3. Workout log: Any notebook or pad of paper will be fine. You just need something to track you progress and to see what you did last time to make changes if necessary. This is a great way to motivate you.
  3. Location:  Strength training although commonly performed in a gym can be done in the privacy of your own home or even outdoors if you desire. You’ll just need a few essential pieces of equipment.
  4. Equipment: A mat, Swiss ball, couple pairs of dumbbells (e.g. 5,10, 15, etc) or resistance bands of increasing thickness.
  5. Remember to have fun: Strength training is a great way to take a break from life and studying. Try working out with a partner who can provide feedback, assistance, and motivation to make the experience more enjoyable.

The Basics:

  1. Warm-Up: Always start off with a 5-10 minute warm-up. The warm-up can include: walking, bicycling, stair climbing or using the cross trainer.
  2. Form: Moving in the appropriate manner is paramount to performing the exercises safely. Also you should always maintain muscular tension and never “lock out” the joint. If you are unsure about your form seek the advice of a certified personal trainer. The personal trainer should have a degree in a health related field and be certified by either the American College of Sports Medicine or the National Strength and Conditioning Association.
  3. Frequency: Perform each workout two to three times per week.
  4. Intensity: It should be a moderate intensity or somewhat hard to hard. It shouldn’t be easy nor should it be performed to exhaustion.
  5. Sets: You should start with one set and work up to two or three depending on your goals.
  6. Repetitions: Perform 8 to 12 repetitions per set on each exercise.
  7. Time: Plan on spending 20-30 minutes, not including the warm-up or cool-down, per session.
  8. Movement speed: The movement should be rhythmic and take approximately three seconds to lift the weight and three seconds to return it to the starting position. Make sure you move through a full range of motion.
  9. Breathing: You should always breathe out on the contraction on the muscle (exertion) and inhale on the relaxation of the muscle (returning to starting position).
  10. Rest between sets: You should spend approximately 30 to 90 seconds between sets to allow enough time to rest before performing an additional set or exercise.
  11. Stretching: Remember to stretch each muscle group for 15-30 seconds after your strength training workout.
  12. Hydration and Food: This is a huge topic to cover, but here are the basics:
    1. Don’t consume a meal two hours prior. Eating a light snack low in fat and fiber is acceptable one hour prior to strength training, especially if you’re working out in the morning. You should consume water throughout the workout to stay hydrated. 
  13. Pain: Remember don’t work through pain; stop and seek medical attention if you feel that you’ve injured yourself. Improper form or increasing the weights too quickly causes most injuries!

The Plan:

      There are as many ways to develop a workout as there are people on this planet, but a common thread is to always include all the major muscles in your body. Record the weight and repetitions in the boxes to the right of the exercise.      

Exercise

Date

 

 

 

 

 

 

1- Thigh exercise

(i.e. lunge or ball squat)

 

 

 

 

 

 

2- Hamstring exercise

(i.e. lying leg curl machine or ball leg curl)

 

 

 

 

 

 

3- Calf exercise

(i.e. one leg calf raise or standing calf raise machine

 

 

 

 

 

 

4- Chest exercise

(i.e. chest press machine or modified push-ups)

 

 

 

 

 

 

5- Upper Back exercise (i.e. rowing machine or dumbbell row on bench)

 

 

 

 

 

 

6- Abdominal exercise (i.e. ball crunches or floor crunch)

 

 

 

 

 

 

7- Lower Back exercise (i.e. supermans or back extension on ball)

 

 

 

 

 

 

8- Oblique Exercise (i.e. twist crunches or bicycle crunches)

 

 

 

 

 

 
  • Remember to give yourself one to two days of rest in-between sessions.

References:

  • American College of Sports Medicine. ACSM’s Guidelines for Graded Exercise Testing and Prescription (7th ed.). Philadelphia: Lippincott Williams, & Wilkins, 2006.
  • Fleck SJ, Kraemer WJ. Designing Resistance Training Programs. Champaign, IL: Human Kinetics, 1997.

 

 

 

 

 

 

 

 

 “From The Farm”

By Lorena Pacheco

Agricultural Representative

This time “From the Farm” is proud to present a little more information on corn and tortillas and the famous “Alimento de los Dioses” or “Food of the Gods”. Today I am going to share with you some history of corn and types of tortillas. Hope you enjoy!

 

Corn is considered the root of Mexico and known as a millennial food. It has been nourishing the body, mind, and spirit of not only Mexicans, but of Central and Southern American people as well, where it is regarded as a staple food.

            From the corn masa (dough) comes one of the most versatile and popular foods in Mexican cuisine: the tortilla. It has multiple uses, from being the wrapping in a taco, to form part of a soup, to chips and salsa. This grain is present in the majority of the Mexican culture and characterizes its popular cuisine from its origin, transforming the value of the tortilla to a basic sustenance for all.

            Legend has it that the original corn plant dates back to Mesoamerica and it was a wild plant. Also, old tales relate that men domesticated the plant and started to cultivate it on the shores of the Balsas river until it took the modern form.

            Corn is believed to be the second most cultivated grain in the world. It is produced in Mexico, Colombia, Venezuela, Peru, Argentina, and Chile. It is also grown in Italy and in some part of Russia.

            It is known that when corn reached Europe, they used it as animal feeding, but later when wars erupted, corn was utilized to fight famine and starvation.

            Tortillas are made by mixing the corn grains with water and lime (quicklime or burnt lime) and cooked for the removal of the outer hull. This mix is known as nixtamal (mixture of cooked and grinded corn, water and lime) and the process is called nixtamalizar, or nixtamalization. Lime is important because it adds calcium and other minerals to the masa mix. It is also essential as far as taste and texture.

 

Now that you have an idea of masa, tortillas, and a little history along the way, let me show you some types of tortillas.

 

1)     Nixtamal corn tortillas – regular corn tortillas, where the corn grains are left to dry and they are later cooked with water and lime.

2)     Corn flour tortillas – the ears of corn are processed until flour is obtained and then it is mixed with water to make a dough.

3)     Mixed tortillas – it is made with a basis of nixtamal with corn flour. This gives the tortillas more flexibility and texture.

4)     Nopal (cactus) tortillas – made with nixtamal and dehydrated nopal mix for it to stick.

5)     Chipotle tortillas – made with nixtamal with a dab of chipotle chile for a special flavor.

6)     Blue tortillas – made with blue corn nixtamal, a type of corn, now widely used.

 

Finally, here are some of the uses for corn in other countries:

 

Venezuela and Colombia – arepa, a type of corn griddlecake or cornbread, but as a tortilla that is thick and it is made with corn flour.

 

Honduras – catracha, a type of stuffed tortilla, like a pita, but made with corn.

 

El Salvador – pupusas, corn tortillas that can be filled, also like a pita.

 

Italy – polenta, type of semolina obtained from corn.

 

 

Photos of Tortillas: Buen Provecho!!!

 

           

 

Lorena Pacheco

Agricultural Representative