Healthy Bits Newsletter

November 6 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

Health & Fitness Liaison:

John Haubenstricker

Outreach Coordinator

Diana Martin

SNO-SDSU Coordinator:

Kaitlyn Carrozzi

Agricultural Representative:

Lorena Pacheco

PSFA Representative:

Sabrina Rosas

SDDA/SDNN Representatives:

Claudia Berlie

Penny Price

Website/Newsletter Coordinators:

Cristylory Aquino

Michele Daniel

SNO Calendar:

www.calendar.yahoo.com/sno_sdsu

SNO Website:

http://www-rohan.sdsu.edu/~sdsu_sno/

Note from the President…

I want to thank this opportunity to express my deep appreciation for all the officer’s hard work. This organization is completely dependent on you girls and guy. All of our events have been successful and exciting. Thanks, Thanks and Thanks!

The Boo parade was so much fun. It was a great tool to share our nutrition knowledge with the community. We even got a trophy for our participation. Yeah! I hope that this becomes an annual event for SNO in the future.

Thanks,

Christine Skorup

President

SNO Meeting This Wednesday, 11/8!

Our fifth SNO meeting of the Fall semester will be held this Wednesday, November 8th at 1:30 PM in the Calmecac room (downstairs in Aztec Center). 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!

Remember to wear your SNO T-Shirt at SNO meetings or SNO events and get 1 SNO point each time! If you bought a shirt and still have not received it, contact Dana Riccio at veggieladie@gmail.com to arrange 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.

SNO Upcoming Happenings:

Emu Farm Tour!

Where: Rancho San Diego Emus

Date: Friday, November 10^th

Time: 2:00-3:00pm

For more information, email sno_sdsu@yahoo.com

Emu Farm Visit!!!

When: Next Friday November 10^th, 2006

Where: Rancho San Diego Emus

9966 Dolores St. Suite 101 , Spring Valley , CA 91977

Directions:

From SDSU, take I-8 E.

Take the SPRING ST exit towards DOW NTOWN.

Keep RIGHT at the fork in the ramp.

Stay STRAIGHT to go onto SPRING ST.

Merge onto CA-94 E.

Take the KENWOOD DR exit toward CASA DE ORO.

Turn LEFT onto KENWOOD DR.

Turn RIGHT onto CAMPO RD.

Turn RIGHT onto S BARCELONA ST.

Turn LEFT onto DOLORES ST.

End at 9966 Dolores St
Spring Valley, CA 91977-1524, US

Time: 2:30 pm

Rancho San Diego Emus is a local farm dedicated to the production of Emu oil. For a long time, this oil has been known to reduce the pain/swelling of arthritis, heal wounds and burns, and provide other benefits.

Join SNO for a tour of the farm and get an insider’s perspective on the production of this intriguing oil!!!

Don’t miss out on this experience! There is still time to sign-up!

If you are interested, please email me, Lorena Pacheco, Agricultural Representative, at: lorenapochis@yahoo.com. If you already have signed-up for this activity, you don’t have to email me. I already have your info.

If you want to know more of this farm visit: http://www.emuoil4u.com/ranch.html

Mama’s Kitchen Labeling Party!

Where: Mama’s Kitchen Downtown

Date: Saturday, November 11^th

Time: 10:00am-2:00pm

If you can't stay the whole time that’s okay. We will be meeting at the event; the directions are on the SNO Yahoo calendar. If you have not yet signed up and are interested just email Diana Martin at Zebracrush@hotmail.com and show up.

SNO Members-

Thanks to those of you who signed up for Mamas Kitchens "Pie in the Sky" event. Again it is Saturday, November 11th from 10am to 2pm. If you can't stay the whole time thats okay. We will be meeting at the event so Ill
see you all there. It is located at 1875 Second Avenue, SD, 92101 on the ground floor of the old church building at the corner of Second and Fir. The entrance is through the parking lot on the south side of the building. If you have not
yet signed up and are interested just email Diana back at
Zebracrush@hotmail.com and show up.

Thanks again,
Diana Martin
Outreach Coordinatior

Hike at Torrey Pines La Jolla!

Where: Torrey Pines in La Jolla

Date: Saturday, November 11^th

Time: 3:00-4:00pm

For more information, email sno_sdsu@yahoo.com

Location-Directions
Torrey Pines State Reserve is located between La Jolla and Del Mar, California, north of San Diego. From Hwy 5, exit on Carmel Valley Road and drive west for about 1.5 miles till you reach the Coast Highway 101. Turn left and proceed along the beach for about a mile. The park entrance is on your right just before the highway begins to climb the Torrey Pines grade.

Gear needed: Water, a snack/light lunch, good walking/hiking shoes and sun-block.

For more information: http://www.parks.ca.gov/default.asp?page_id=657

For more information contact SNO’s Health and Fitness Liaison:

John Haubenstricker @

bodybuilder666@hotmail.com

MS Auction!

Where: Loews Coronado Bay Resort

Date: Saturday, November 18^th

Time: Afternoon/Evening depending on assigned shift.

There are still a few spots left to volunteer at the MS Auction. To sign-up and get more information, contact Diana Martin at Zebracrush@hotmail.com

SNO Members-

Thanks so much to those members interested in the MS Auction. So far everyone that contacted Diana via email or signed up at the SNO meeting have been put in a position. You will be getting an email soon about what position and time you will be needed. Thanks for being patient. Also there
are still 10 spots open for those who have not signed up yet.

Thanks again,
Diana Martin
Outreach Coordinator
zebracrush@hotmail.com

Information on becoming a member of the American Dietetic Association (ADA) and the San Diego Dietetic

Association (SDDA):

Top 5 Reasons to Join the SDDA:

1. Networking with Registered Dietician's

2. Educational opportunities

3. Opportunity to explore your options

4. Membership only costs $8 for students

5. Resume builder

To sign up for the ADA online:

https://secure.eatright.org/CGI-BIN/LANSAWEB?PROCFUN+PRWEB11+P11FN01+PRD+ENG

Check out the SDDA website:

http://www.dietitian.org/sdda_home.htm

Interval Training 101

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

SNO Health and Fitness Liaison Officer

Is your workout routine boring? Are school demands robbing you of your workout time? Then interval training is for you! Interval training is a training technique that involves alternating intense activity with bouts of lighter activity. Athletes have used this type of training technique for years, and now you can too!

Benefits:

Caloric Expenditure: According to the American College of Sports Medicine, if the time spent exercising is the same and the intensity is increased, even in short bouts, you can expend more Calories per interval session compared to the non-interval training session.
Cardiovascular Fitness: Again according to the American College of Sports Medicine, working out at higher intensities can confer greater improvements in cardiovascular fitness.
Reduce boredom: Mixing up your workout can add variety and break up the monotony.

Four Components:

Intensity – the speed or resistance during the work interval.
Work Interval – the distance or time at the increased intensity.
Rest Interval – the duration of the recovery period.
Repetitions – the number of times you perform each work and rest intervals.

Getting Started:

Not for beginners: Individuals attempting this training technique should have a solid cardiovascular base (i.e. several weeks of moderate intensity activity for 30 minutes).
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 and if you answer yes to any of the questions download and fill out the ParMed-X and take it to your doctor.
Warm-Up and Cool-Down: Always start off slowly for 5-10 minutes and slow down at the end of your workout for additional 5-10 minutes. This is not included in the times on the training schedule below.
Start Slowly: A good start for an interval is two minutes in the work interval and two minutes in the rest interval. The work interval should be challenging.
Increasing Intensity, Duration, or Number of Intervals: Over time as your interval workout becomes easier you can manipulate your workout. This can be achieved by changing intensity, duration or the number of intervals. Just pick one at a time.
Remember to have fun: Running is a great way to take a break from life and studying.

The Plan:

Below are two examples of interval workouts. Your can use them for running, biking or any of the numerous cardiovascular machines at you gym. Try to perform this workout a couple times a week. Use the rating of perceived exertion as your subjective guide to determine how hard you feel like your working. Make sure you rest a couple of day’s in-between to allow your body ample recovery time.

Example 1
Reps @ Intensity Level		Work Interval	Rest Interval
3 @ RPE 6 3 @ RPE 7 Ride easy for 5 minutes		3 minutes	3 minutes
2 @ RPE 8 2 @ RPE 9 Ride easy for 5 minutes		2 minutes	2 minutes
Example 2
Reps @ Intensity Level	Work Interval			Rest Interval
2 @ RPE 7	3 minutes			3 minutes
2 @ RPE 8	2 minutes			3 minutes
2 @ RPE 9	1 minutes			3 minutes

Rating of Perceived Exertion (RPE)
0	Nothing at all
0.5	Very, very light
1	Very Light
2	Light
3	Moderate
4	Somewhat hard
5	Hard
6
7	Very hard
8
9
10	Very, very hard (max)

Whaley, M.H., Brubaker and Brubaker, P.H. (Eds.) (2006). ACSM’s Guidelines for Exercise Testing and Prescription. Baltimore: Lippenott Williams & Wilkins.

Fahey, T.D, Insel, P.M. and Walton, T.R. (Eds.) (1997). Fit and Well: Core Concepts and Labs in Physical Fitness and Wellness. Mountainview: Mayfield.

FROM THE FARM

This time “From the Farm” is going to present a Halloween and Thanksgiving favorite, pumpkins. Everyone in the fall is familiar with these gourds, but I will share with you some interesting facts and history of pumpkins and how they are so important in our traditions. Also, try the recipe for pumpkin cookies at the end.

The word pumpkin was created from the Greek word “pepon”, which means “large melon”. In 1584, after French explorer Jacques Cartier explored the St. Lawrence region of North America, he reported finding “gros melons” and changed the word “pepon” into "pompon”. The name was translated into English as “pompions”, which has since evolved into the modern “pumpkin”. It is recognized that the American colonialists changed the name from “pompion” or “pumpion” to “pumpkin”.

A pumpkin is a squash fruit, usually having an orange color when it is ripe. It is also known as a vegetable because of the culinary use it has. Pumpkins grow as a gourd from a trailing vine and pertain to the genus Cucurbita Cucurbitaceae, which is also shared by squashes, melons, cucumbers, and gherkins. It is cultivated in North America, continental Europe, India and some other countries. Pumpkins are thought to have originated in North America. Seeds from similar plants have been found in Mexico dating back to 7000 to 5500 B.C.

Native Americans employed the pumpkin as a staple in their diets, even before pilgrims landed in America. They also dried strips of pumpkin and wove them into mats, or roast them to eat. When the settlers arrived, they too started to eat pumpkin and it soon became part of their diet. Pumpkins were mainly used as part of soups or desserts as today. It is said that the origin of the “pumpkin pie” occurred when the colonists sliced off the pumpkin top, took out the seeds, and then filled it with milk, spices and honey. The pumpkin was then baked in the hot ashes of a fading fire. This is how traditional “pumpkin pie” was invented.

FACTS:

The largest pumpkin ever grown weighed 1,469 lb (666 kg). Raised by Larry Checkon from Northern Cambria, Pennsylvania in 2005.

The largest pumpkin pie ever baked was in 2003 and weighed 418 pounds.

There are several places nationwide where there are pumpkin competitions and the person with the biggest pumpkin wins.

The top pumpkin growing states are California, Ohio, Michigan, Pennsylvania, and New York. Together they annually turn our about $80 million dollars in pumpkins.

Pumpkins contain massive amounts of lutein, alpha- and beta-carotene.

Pumpkins are low in calories, fat, and sodium and high in fiber. They are good sources of Vitamin A, Vitamin B, potassium, protein, and iron.

The city of Boston, MA, currently holds the world record for most lit pumpkins in one area: 30,128, set on October 21, 2006, beating out the previous record of 28,952 set in Keene, New Hampshire in 2003.

The pumpkin is the state fruit of New Hampshire.

The pumpkin was one of the first foods accepted in Europe. It is known that this happened because of a similar fruit called “calabash”, or lagenaria.

Recipe to try:

Pumpkin Cookies

Ingredients
1/3 cup vegetable shortening or unsalted butter, at room temperature
1-1/3 cups sugar
2 eggs
1 cup canned solid-pack pumpkin
1 teaspoon vanilla extract
1 teaspoon lemon juice
1 teaspoon finely grated lemon zest
2-1/2 cups sifted all-purpose flour
4 teaspoons baking powder
1 teaspoon salt
1/4 teaspoon ground ginger
1/4 teaspoon ground allspice
1 teaspoon ground nutmeg
1 teaspoon ground cinnamon
1 cup raisins
1/2 cup chopped nuts

Instructions
Preheat oven to 400 degrees F. In a large mixing bowl, beat the shortening until light. Slowly beat in the sugar and then beat until light. Beat in the eggs, one at a time, and then beat in the pumpkin, vanilla, lemon juice, and lemon zest.

Sift the dry ingredients together and slowly stir into the cookie batter. Stir in the raisins and nuts. Drop the batter by teaspoonfuls onto lightly greased cookie sheets. (They spread very little.) Bake until lightly browned, 15 to 18 minutes. Cook on wire racks.

Yield: about 4-1/2 dozen cookies

Credits
From: Pumpkin Recipes Pamphlet, Crusader Sunday School Class at Calvary Methodist Church, Circleville, OH

Lorena Pacheco

Agricultural Representative