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“Incredible”FoodsNutrition and Cancer

Mental Illness RoleIn Nutrition

Study Abroad In MexicoKids’Fitness Challenge

NutrigenomicsNo Fry Latkes

Benefits of DrinkingWater

Board Members SDFSAFall 05President’s MessageDear Fellow Students, SDFSA Members, Faculty, and Alumni,

I’d like to take this opportunity to introduce myself. My name isAaron Flores and I am the 2005-2006 SDFSA President. This ismy senior year and I will be graduating in the spring of 2006. I amhonored to be serving as the President of this organization and itis a responsibility that I do not take lightly. In my brief tenure asPresident, I have already found that SDFSA is highly respectedwithin not only the Family and Consumer Sciences Department,but also by the Associated Students. Our organization is ex-tremely active in fundraising, campus events, and helping buildcampus leaders and our actions are not overlooked.

As President, I would like to share with you some of my goalsfor this academic school year. In addition to the Dietetic Internshipand Career Symposium, we are also continuing to hold monthlyNutrition Lecture Series. These are events that SDFSA are knownfor and I hope to continue to live up to the high standards the pre-vious officers have set for us. It is my main goal to motivate ourmembers to find ways to be active in our organization. This or-ganization does not do the great work we strive for through just thework of our fabulous Board. We need the members to help guideand give our organization meaning. I have charged our Board towork on bringing in existing and new members to help keep thefoundation of this organization strong. By getting more people ac-tively involved, we will insure that SDFSA will continue to be asstrong or stronger when our time has come to move on. If youhave not come to one of our regularly scheduled board meetings, Iencourage you to stop in and hear about some of the things weare working on. I guarantee that we have something that will ex-cite you!

Thank You, Aaron Flores

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S TUDENT DIE TET IC & F OOD S CI E NCE AS SO CA TIO N

Advisor’s WelcomeMessage

A friend is someone wholeaves you with all your free-dom intact, but who by what[s/he] thinks, obliges you to befully who you are (by J. L.Herox).

As I look at the member-ship of SDFSA, it is clear thateach of you is that special kindof friend. You encourage eachother; you support one an-other; you work together inmaking SDFSA the best or-ganization around! In turn,SDFSA is everyone’s friend.

Welcome to all of our mem-bers who lead by incredibleexample, who encourage oneanother to accomplish somuch, to bring out the mostand the best in one another. Iam honored to serve as youradvisor and look forward to anexciting year!

Sincerely,Dr. Lisagor

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“The Incredibles”Cathy Fusano, Vice President

As the obesity statistics in theU.S. continue to rise at an alarmingrate, how “incredible”it would be tofind a magic bullet to solve thishealth issue! While it is not as sim-ple as a magic bullet, many studies

underway have identified severalfoods that can possibly aid inpreventing many chronic dis-eases and over time “can helpto stop damage at the cellularlevel that can develop intodisease.” What are these“incredible” foods? In Su-perFoods Rx, authors Ste-ven Pratt and Kathy Mat-

thews have identified“fourteen foods that will change

your life.” These foods are or-anges, spinach, beans, pumpkin,

walnuts, blueberries, tea, oats, broc-coli, turkey breast, wild salmon, toma-

toes, yogurt, and soy.Why are these particular foods

being designated as “superfoods?” The beans, turkey breast

and wild salmon are all excellentsources of protein. More specifi-cally, the beans are high in fiber;contain folate, magnesium, alpha-linolenic acid, vitamin B6 and fiber.A recent study in the July Journal ofNutrition, based on one serving ofblack beans per day, linked black beans to a lowerrisk of heart attack. Turkey breast is one of theleanest of all meats and provides an excellentsource of B vitamins, phosphorous, selenium, andzinc. The wild salmon is rich in omega-3 fatty ac-

ids which are important for fetal brain develop-ment and are linked to reductions in many inflam-matory diseases. As a point of information, USDAtesting data results show that farmed salmon con-tains an average of 35 percent less omega-3 fattyacids than the wild salmon (USDA 2002).

We are all familiar with these “incredible”foods: oranges, blueberries, spinach, broccoli,pumpkin, and tomatoes. Not only are these fruitsand vegetables high in vitamins and minerals,they all contain antioxidants which are being stud-ied for their disease preventative qualities, withblueberries being at the top of the list for antioxi-dants. Recent studies indicate that tomatoesneed to be cooked in order to reap the benefits ofthe lycopene, a substance found in tomatoes thathad been shown to reduce arterial aging and in-crease prostate health.

Walnuts are definitely a “super food.” Whenconsumed in moderation (a little goes a long way),walnuts provide healthy fatty acids (linoleic andalpha-linolenic acid, an omega-3 fatty acid). Justfive walnuts (28 g) supply our daily needs in thoseacids. The fatty acids in walnuts are unsaturatedfats and help lower cholesterol, which may reduce

heart disease risks. In addition to thefatty acids, walnuts are a good sourceof protein (15.23g of protein per100g), and contain many vitamins andminerals such as potassium, magne-sium, phosphorous, iron, calcium,zinc, copper, vitamin B9, B6, E, andA.

Completing the fourteen “superfoods”are tea, oats, yogurt, and soy.Tea is on the list because of its anti-

oxidant qualities, particularly green tea, which wehear so much about today. Since 1963, studyafter study has proven the beneficial effects ofoats on cholesterol levels. Oats contain an anti-oxidant compound, avenanthramides, which is

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unique to oats. This compound helps prevent freeradicals from damaging LDL cholesterol which canreduce the risk of cardiovascular disease (studyconducted by Tufts University and published in theJune 2004 Journal of Nutrition). Yogurt, while be-ing a good source of protein and calcium,also “aids digestion, alleviates allergysymptoms, and lowers cholesterol.” “Soyis an excellent source of protein and con-tains enough of all of the essential aminoacids to meet human requirements when con-sumed at the recommended level of protein intake,and is considered equivalent to animal proteins inquality.”

While all research on these “super foods”inmany cases is not definitive, Colleen Doyle, direc-tor of nutrition and physical activity for the Ameri-can Cancer Society, says these “super foods”“have to be part of an overall healthy diet. If youeat these foods and the rest of your diet is Twin-kies and Big Macs, it’s not going to work.” My rec-ommendation is to incorporate these foods intoyour diet and to continue to be educated on current

research studies regarding these health claims.Over time, we will see that eating the right foodswill contribute to our quality of life. Please see therecipe I’ve included for an “incredible”way to startyour day!

Enjoy!

References1. Moreira, N. (2005, July 9). Beans, beans,good for the heart [Electronic version]. Science

News. 168(2). Retrieved October 19, 2005, from http://www.sciencenews.org/scripts/2. Fuller, W. (2005, April). The incredibles. O The OprahMagazine, 6(4), pp. 212-217, 240-246.3. Roizen, M. F., & Oz, M. C., (2005). You the owner’s man-ual. New York: HarperCollins.4. United States Department of Agriculture. Composition ofFoods: Legumes and Legume Products. Washington DC:USDA, 1986 (USDA handbook pp. 8-16).5. (2004, March 18). Can 14 “super foods”rescue ourhealth? USA Today . Retrieved October 19, 2005 from Aca-demic Search Elite database.6. http://www.dietobio.com/ailments/en/walnuts.html7. http://www.wholehealthmd.com/refshelf/foods

“Incredible”Cinnamon, Pumpkin, &Blueberry Oatmeal*

1 cup steel-cut oats¼ tsp. salt½ cinnamon stick¼ cup preserved pumpkin or pumpkin pie filling¼ cup fresh blueberries

1. In a medium saucepan, bring 4 cups water to a boil. Stir inthe oats, salt and cinnamon stick. Reduce heat slightly andboil 10 minutes, stirring occasionally. Reduce heat to low andsimmer 30 minutes; stir frequently until oatmeal thickens.

2. Stir pumpkin into oatmeal; divide between four warm bowlsand top each with blue berries.

Makes 4 servings.

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*Adapted from Nischan, M. (2005, April). The Incredibles. O The Oprah Magazine, 6(4), pp. 242-243.

Cancer is one of the top fivekillers worldwide and one third ofthe causes have been closely re-lated to the lack of physical activityand an unhealthy diet. By beingoverweight or obese the risk sev-eral cancers increases. Thereason behind this is the factthat obesity can lead to refluxinto esophagus and can in-crease the amounts of hor-mones,such asinsulinand es-

trogen tostimulate

cancergrowth.Anyone and

everyone can pre-vent the risk of cancer

by following a few sim-ple guidelines that have

been recommended by theAmerican Cancer Society. Eat-ing a variety of foods, especially those that areplant derived are strongly recommended. Atleast five servings of fruits and vegetables shouldbe incorporated into our daily diet. Whole grainpasta, bread, rice, and cereals should be pur-chased instead of processed products. Foodsthat are fried, such as, French fries and chipsshould be limited. Red meats should be limited,instead fish, poultry, and beans are a betterchoice. Maintaining a healthy diet is very impor-tant. Adults are recommended to participate in

moderate/vigorous physically activity for at least30 minutes per day and for children at least 1hour is recommended. Small portions should beeaten at meal times in order to maintain a bal-anced calorie intake and physical activity (1).

For a healthy kitchen there are a number ofbasic ingredients, which every home shouldhave. In the cupboard should be filled with pasta,brown or white rice, a variety of beans, potatoes,onions, low-fat soups, canned tuna in water, pea-nut butter, a variety of vinegars, and oils (canola

or olive). A refrigeratorshould be filled with a vari-ety of fruits and vegetables,reduced-fat milk and yo-gurts, cheeses low in fat(mozzarella, Swiss, etc.),eggs, dressings reduced orfat-free, 100% fruit or vege-tables juices (2). Just re-member that we all havechoices to make and youcan decrease the risk ofcancer by making healthierchoices.

References:1.Recommendations. Retrieved from the World-wide Web. October 5, 2005. http://www.guidelines.gov/summary/summary.aspx?doc_id=3531&n2.Prevention and Early Detection. Retrieved fromthe Worldwide Web. October 5, 2005. http:www.cancer.org/docroot/PED/content/PED_3_2X_Shopping

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Nutrition Recommendations to Decrease the Risk of Cancer

Laura Gonzalez, Historian

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Author’s Note: This article, while intended forthose of a nutrition persuasion (particularly thosein the field of dietetics), it is applicable to all peo-ple interested in nutrition’s potential benefits tomental health and its role on minority populationsin the United States. This article is notmaking any definitive claims but rathersuggesting possible correlations andremedies.

Mental Illness and NutritionOver the course of our careers

as dietitians, we will inevitably comeacross patients who have mentalillnesses. While dietitians are notconsidered mental health special-ists, it is important for us to beaware of these conditions and whatrelation it could have on overallhealth. This article will discuss how nutrition andmental health may go hand-in-hand and what re-lation income and minority populations have onthis.

According to the National Institute of MentalHealth, 22.1% of Americans over the age of 18suffer from a diagnosable mental disorder in agiven year. (1) If one were to look at the currentUS census that would be over 62 million Ameri-cans! While no statistics have been done on howmany patients dietitians see that have a diagnos-able mental illness (to the author’s knowledge), itis probably safe to assume that about 1 in 5 pa-tients we see will have some form of mental ill-ness.

Now hold on, you might be asking yourself,what does this have to do with nutrition? A lot ac-tually!

According to a 2001 article in the Journal ofPsychiatry entitled “Do Vitamins or Minerals(Apart From Lithium) Have Mood-Stabilizing Ef-fects?”research conducted by agribusiness andmental health professionals have shown that sup-

plementing both human and animal diets withvitamins and minerals reduced the inci-

dence of undesirable behavior. Thestudy particularly focused on pa-tients with bipolar disorder (manicdepression) who took a mood-

stabilizing drug known as lithium (alsoa mineral). What the studies foundwere astounding; a good majorityof the patients were able to quittheir medications all-together andmany were able to lower the dos-age at which the medication haddesirable effects on mood stabili-

zation! Apparently, the supplementation of extranutrients in the diet reduced, if not, eliminated allsymptoms of manic depression in these people.Other research has shown that the supplementa-tion of omega-3 fatty acids in the diet can reducethe incidence of bipolar disorder. (2,3)

Studies conducted by Eugene Arnold haveshown that the supplementation of omega-6 fattyacids are therapeutic in treating patients with at-tention deficit disorder. (4-6) Arnold's recent re-search suggests that a zinc deficiency might ex-plain why some patients with ADHD do not showa more positive response to prescribed psy-chostimulants. (4)

Several large-scale double-blind placebo-controlled studies of RDA or high-dose multivita-min regimens in adults have reported improvedscores of mood and cognition (7,8) as well asanxiety and somatic symptoms. (9)

Mental Illness in Minority US Populations: Does Nutrition Play a Role?By Joe Farar

22.1% of Americansover the age of 18

suffer from adiagnosable mentaldisorder in a given

year.

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Despite the promising findingsof these studies (and many othersnot mentioned), they in no wayshould be looked at as a “cure-all”for mental illness. As patient edu-cators, we should look to studiessuch as these as suggestive aidsto potential ailments. It is not inour jurisdiction to tell patients cer-tain nutrients can cure a symp-tom if they have not been scruti-nized fully by the FDA. TheFDA clearly states that onlydrugs can be used to treatdisease conditions. Nutri-ents (i.e.: mul-tivitamins) arenot consid-ered drugs

unless theyhave undergone

extensive testingand review by the

FDA. The irony of thisis that this will probably

not happen anytime soongiven vitamins, minerals, and

macronutrients are not pat-entable and thus, there is no profit-incentive by

drug companies to fund this research, especiallyif these cheaper “nutritional supplements”cantreat diseases just as effectively as an expensivedrug! What we can do is suggest to patients thatcertain nutrients may help alleviate certain symp-toms. Of course, that being said, we must becareful that the current nutrient(s) we are advo-cating usage of do not have negative interactionswith a current medications the patient may betaking. Furthermore, in no way can we advocateor suggest to a patient that they get off theirmedication and try a nutrient cocktail over a pre-

scribed drug. You could be putting a patient atpotential risk and you might be violating the law!

Mental Illness Prevalence, Is There a Connec-tion?

While there are no conclusive studies on theproportion of mental illness distribution amongdifferent ethnic groups (to the author’s knowl-edge), it could be said that minorities tend to ex-perience greater symptoms of mental illness overthose of Caucasian descent in the United States.According to a report by the Surgeon Generalentitled Mental Health: Culture, Race, and Ethnic-ity A Supplement to Mental Health, minoritieshave less access to, and availability of, mental

health services, are less likelyto receive needed mentalhealth services, in treatmentoften receive a poorer qualityof mental health care, and areunderrepresented in mentalhealth research.

Lower social, economic,and political status may exac-erbate these problems. (10)Given, the emphasis of propernutrition may be even more im-portant to emphasize, particu-

larly to minority patients we may come across.One point to focus on would be that minorityhousehold incomes tend to be lower than the na-tional average with exception to Asian Americanhousehold income. (11) (It should be noted this ishousehold income and not individual mean in-come. Each group may or may not have morecontributing family members in one householdand this must be taken into consideration) Whenthere is less income, that means that foodchoices tend to become more limiting and thus,nutritional quality of the foods chosen may sufferas a result. It should be no surprise that if money

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is less abundant a family would choose acheaper product over a more expensive productthat might have a better nutritional quality.

Ultimately, this leads us to make connections:Aside from socio-economic and political dispari-ties that are visible in many minority populations,a nutritional deficit may also be contributing to theproblems of mental illness due to less personalincome (that is not to say that higher incomepopulations do not experience nu-trition deficits as well; they justmay be statistically less pro-nounced in those populations).

If this is indeed true, then weas dietitians have a role to play!While we are expected to knowabout nutrition, we should alsohave some understanding of howto shop economically; particularly,for foods of high nutritional valuethat are culturally sensitive to po-tential minority clients we maysee. Getting accustomed to ethnicfoods and their functional proper-ties as well as their costs will helpus better serve future clients.

This is not without saying: What about clientsthat will not alter their diet? In such a case, nutri-tional supplementation may be an option. Whilenot ideal, getting some form of nutrient supple-mentation is better than none (i.e.: drinks likeBoost and Ensure have been popular nutraceuti-cals used by dietitians at many hospitals for pa-tients that may not get adequate nutrition or areon restricted diets). We can advocate particularsupplements that may be lacking in the person’sdiet; however, we must not get complacent inthinking supplements are better than food. Ulti-mately, we should encourage getting nutrientsfrom the diet as supplementation can result in in-adequate absorption and toxicity.

Conclusions:Supplementation of nutrients that may be

lacking in the diet may potentially reduce thesymptoms or presence of mental illness. Whilemental illness is found in all populations, minoritypopulations in the United States may experiencea greater degree of these symptoms due to po-tential nutritional deficits caused by less income.Dietitians have a role as patient educators to help

clients with less income to findfoods that are acceptable to the cli-ent’s income and cultural tastes, ifany, and that are wholesome andnutritious.Author’s afterthoughts:

While the author tends to thinkmental illness is an exaggeratedproblem with respect to drug treat-ment, the author does not disregardthat some drugs are therapeutic insome patients.

The author encourages all read-ers to do an exercise: go visit amarket that sells foods that arepopular cuisine in an ethnic group

other than your own. Compare and look at prices.See, if you can find any foods you think fit the cri-teria as inexpensive and providing high nutritionalquality. Doing exercises like these will help youbecome better accustomed to clients likes anddislikes of culturally-sensitive foods and will helpyou find foods which fit in with a family’s budget.

Finally, the author recommends all readers trydifferent foods from different cultures. You mightbe pleasantly surprised at what you are missingout on! Eat, drink, and be merry!References:

1. Regier DA, Narrow WE, Rae DS, et al. The de facto mental and addic-tive disorders service system. Epidemiologic Catchment Area prospective

1-year prevalence rates of disorders and services. Archives of GeneralPsychiatry, 1993; 50(2): 85-94.

2. Stoll AL, Locke CA, Marangell LB, et al, Omega-3 fatty acids and bipo-lar disorder: a review. Prostaglandins Leukot Essential Fatty Acids

1999;60: 329-337

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Study Abroad in Mexico!

This past summer, I gotthe great opportunity to travel

to Mexico through a nutritionprogram with the Central Wash-

ington University. It was a greatexperience where I was able to learn

about the culture and interact with thelocal people. As a future R.D, I believe

that it is important to know about differentcultures and ways of life and this experience

was a perfect combination.The program was a blend of classroom

and fieldwork that provided unique opportunitiesfor the students to get involved in the communityand become familiar with nutrition, culture andlanguage. Our group consisted of dietetic andnursing students who were mostly from CentralWashington University. During the six-week pro-gram, we were involved in research project suchas obesity, diabetes, nutrition in orphanages, wa-ter sanitation, and cancer in Mexico. Also, wewere involved in community outreach programsand education. We worked with an organization

that helped educate under-privileged families about howto use soy in their daily cook-ing. Soy is a valuable sourceof protein and is more afford-able than meat. Therefore, learning about thesefamilies. Also we were able to develop nutritioncard games for children and organize events toteach children about nutrition.

Through this experience, I was able to livein a different country, learn new things, get in-volved in the community and meet diversegroups of people. I would highly recommend forstudents to look for these opportunities and getinvolved in educational programs abroad.

3. Stoll AL, Severus E, Freeman MP, et al. Omega 3

fatty acids in bipolar disorder: a preliminary double-blind, placebo-controlled trial. Arch Gen Psychiatry

1999;56:407-4124. Arnold LE, Pinkham SM, Votolato N. Does zinc

moderate essential fatty acid and amphetaminetreatment of attention-deficit/hyperactivity disorder?J Child Adolesc Psychopharmacol 2000;10:111-117

5. Arnold LE. Alternative treatments for adults withattention-deficit hyperactivity disorder (ADHD). In:

Wasserstein J, Wolfe LE, Lefever FF, eds. Adult

Attention Deficit Disorders: Brain Mechanisms andLife Outcomes. New York, NY. New York Academy

of Sciences; 2001:310-3416. Arnold LE. Treatment alternatives for attention-

deficit/hyperactivity disorder. In: Jensen PS,Cooper J, eds. Diagnosis and Treatment of

ADHD: An Evidence-Based Approach. Wash-ington, DC: American Psychiatric Press. Inpress

7. Benton D, Fordy J, Haller J. The impact of long-term vitamin supple-

mentation on cognitive functioning. Psychopharmacology (Berl)1995; 117:298-305

8. Benton D, Haller J, Fordy J. Vitamin supplementation for 1 year im-proves mood. Neuropsychobiology 1995;32:98-105

9. Carroll D, Ring C, Suter M, et al. The effects of an oral multivitamincombination with calcium, magnesium, and zinc on psychological well-being in healthy young male volunteers: a double-blind

placebo-controlled trial. Psychopharmacology (Berl) 2000; 150:220-22510. General, S. (2001). Mental health: culture, race, and ethnicity a sup-

plement to mental health: a report of the surgeon general. Retrieved Oct.

13, 2005, from EXECUTIVE SUMMARY Web site: http://www.surgeongeneral.gov/library/mentalhealth/cre/execsummary-1.html.

11. Income stable, poverty up, numbers of americans with and withouthealth insurance rise, census bureau reports. (2004). Retrieved Oct. 13,

2005, from US Census Bureau Newsroom Web site: http://www.census.gov/Press-Release/www/releases/archives/

income_wealth/002484.html.

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Kathy Soltani, Publicity

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In an era of ever-changing technologies,scientific research anddiscoveries, we havegained much informationon genetics and human

nutrition, specifically in the relationship of the two.The ways in which food components interact withthe genome can have many effects in humanhealth.

The emerging area of research being referredto is called Nutrigenomics. In essence, genomicinformation will be used to understand the basisof individual differences in response to dietarypatterns1. Therefore, certain deficiencies orchronic illnesses that one may be predisposed to,or are merely on the road to, may be preventedor treated through individual dietary therapies1.Diet therapies would consist of consuming whatare considered “nutraceuticals”, or natural, bioac-tive chemical compounds that have healthpromoting, disease preventing or medicinalproperties2. Neutraceuticals common to many ofus include phytochemicals which naturally exist infruit and vegetable sources. Some examples of

the genetically related deficiencies include lac-tose intolerance, alcohol dehydrogenase defi-ciency, individual and population differences inblood lipid profiles and health outcomes afterconsumption of high fat diets1. A physician maybe able to identify a portion of your genotypeusing a fresh blood sample and quick analysis.

Obvious advantages of this research includepreventative measures of diet related deficiencyand disease, and treatment using diet therapy asan alternative to prescribed medications. Thiscould lead to a direct reduction in medical carefor the individual and government. However,there is still much to be learned in regard tofactors affecting the genome, as well as the rolenutrients may play. Error in diagnosis may bedue to assessment techniques or incorrectevaluation of the results. There are also ethicaland legal issues and social implications in-volved3. For example, if the food industry finds“gene-based diets”profitable, they could markettoward specific genetic profiles or claim a productmight help genetically4. This could leave thosewho are misdiagnosed in excess or deficient inamounts of nutrients specific to their dietaryneeds.

Genetic screening and applied diet therapy isa relatively young concept and although therearen’t sufficient long-term studies for treatment,

NutrigenomicsBy Lisa Calanni

Kid’s Fitness ChallengeLisa Calanni, Member

On Saturday, October 15th, SDFSA members vol-unteered to join Executive Director, John Wardin andKaiser Permanente in the Kid’s Fitness Challenge,2005, in Panorama City. This event represents ayear-round initiative for school programs to help fightchild obesity and to promote an active and healthylifestyle for kids. Participation was free for studentsand family members, and they had the option to run,walk, or skate the 5k course. To encourage participa-tion, many schools received funding for registeringtheir students in groups of 50 or more.

It was great being able to contribute to such a worthy cause. We took some pictures to be able toshare the day with you, too! Check out more pictures at http://sdfsa.constellation.net

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nutrition has proven to play a rolein prevention of disease5. Whilewaiting for the future to unveil theeffects of nutrigenomics, we cancounteract the role that geneticsplay in our health by taking controlnow and practicing our own pre-ventive measures, which includesa well balanced diet and regularphysical activity.

References:1. Foog-Johnson, N., &, Merolli, A. Nutraceuticals World: “The Next Wavein Nutrition Research”. <http://www.nutraceuticalsworld.com/marapr001.htm>

2. The Nutraceuticals Institute. The State University of New Jersey & St.Joseph’s University of Philadelphia. < http://foodsci.rutgers.edu/nci/#what>

3. G.P., Kauwell. Emerging Concepts in Nutrigenomics: “A Preview ofWhat is to Come”. Nutr Clin Pract. 2005 Feb; 20(1):75-87.

4. Cedars-Sinai. Health Info. Center: “Nutrition”.<http://healthinfo.cedars-sinai.edu/healthyliving/nutrition/oct04nutritiongenebaseddiets.htm>

5. Genomics Momentum 2004. Nutrigenomics: “Longer, Healthier lives forEuropean citizens”. <http://www.vsop.nl/teksten/GMverslag.htm>

No-Fry Potato & Spinach LatkesAaron Flores, President

I use this recipe each year to make a low-fat version of the traditional Hanu-kah dish, latkes (pronounced “LAT-kahs”). It is traditional to celebrate Hanu-kah by eating fried foods. Since we all know the dangers of eating diets highin fat, this is the best solution I’ve found to help enjoy the holiday, but alsostay healthy.

Ingredients:

4 tsp. olive oil divided1 10oz. package of frozen chopped spinach

(thawed)1 onion cut into chunks

1 carrot, peeled cut into chunks1 Tbsp fresh dill minced

3 medium Russet potatoes cut into chunks2 eggs plus 2 egg whites lightly beaten

¼ cup flour (white or whole wheat)½ tsp. baking powder

¾ tsp. salt¼ tsp. black pepper

Directions

1. Preheat oven to 450oF. Line two baking sheets with aluminum foil. Brush each baking sheetwith one teaspoon of olive oil

2. Squeeze out excess water from thawed spinach. Add spinach, onions, carrots, and dill to afood processor and pulse until mixture is fine. Add potatoes, egg, egg whites, and remaining 2teaspoons of oil. Process until finely ground. Blend in remaining ingredients (flour throughpepper).

3. Drop mixture by rounded tablespoons onto the prepared baking sheets. Flatten slightly withthe back of a spoon to form latkes. Bake uncovered for 10 minutes or until bottoms are goldenbrown and crisp. Turn latkes over. Back about 8 to 10 minutes longer, until golden brown.

Makes about 2 dozen laktes.

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Water plays a big role in how well our bodyfunctions. Yet most people have no idea howmuch water they should be drinking. The truth isthat many of us don’t’drink enough water, andfrom day to day we are in dehydration state. Al-most 90% of the world’s population is chronicallydehydrated. The body is 60-70% water, which is2/3 of our body weight. For example, blood is83% water, muscles are 75% water, the brain is74% water, and bone is 22% water. The simpleput is the more water we drink, the healthier wecan become.

"Water is critical to the balance of all thebody's systems, including the brain, heart,lungs, kidneys and muscles. Proper hydra-tion is the bedrock for maintaining healthyblood flow, kidney function, salt/electrolytebalance and digestive functions” -WilliamW. Dexter, MD, FACSM, Director of SportsMedicine Program.

Drinking adequate amount of water willhelp to provide the following benefits:

Don't wait until you're thirsty to have a drink. Ifyou are thirsty then you are already dehydratedand most likely the damage has already beendone according to William W. Dexter. Constantlydrink water throughout the day. Try to get a habitof bringing water bottle with you everywhere yougo. An average person should drink about 8-12glasses of fluid a day, however these numbersneed to be adjusted to your activity level, body-weight, and diet.

References:

1. Cirone, Marianne Woods. “Benefits of Drink-

ing Water and Health.”http://www.yoga-for-

health-and-fitness.com/benefits-of-drinking-

water.htm

2. Dexter, William W. “Health Benefits of Wa-

ter.”http://www.pwd.org/environment/

tapwater/health.php

3. Grant, George. , “Clean Drinking Water is a

Powerful Healing Substance.”http://

www.healthrecipes.com/drinking_water.htm

4. Perkins, Dave. “Drink to Your Health . . . With

Water! Mother Nature's Healthy "Cocktail."”

http://www.betterwayhealth.com/drinking-

water.asp

The Health Benefits of Drinking WaterTamanna Majed, Editor

Relieve/Prevent: lower back pain, ChronicFatigue Syndrome, headaches, migraines,asthma, allergies, colitis, rheumatoid arthri-tis, depression, hypertension, cholesterol,hangovers, neck pain, muscle pain, jointpain, bloating, constipation, ulcers, low en-ergy levels, stomach pain, confusion anddisorientation.

Maintain: muscle tone, weight loss, clearand healthy skin.

Regulate: body temperature, remove tox-ins and wastes, cushion and lubricatejoints, decrease risk of kidney stones, pro-tect tissues, organs and the spinal cordfrom shock and damage.

Assist In: the digestion & absorption offood, and in transporting oxygen and nutri-ents to the cells.

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The Student Dietetic and Food Science Association was formed in 1974 when theAmerican Dietetic Association encouraged student participation in professionalorganizations. It was formed to give dietetic and food science students a chanceto learn about their chosen profession and to network with professionals in thefield. SDFSA provides its members with valuable dietetic, nutrition and food sci-ence information.

SDFSAVisit our website @ http://sdfsa.constellation.net

News

AdvisorDr. Lisagor

Vice PresidentCathy Fusano

PresidentAaron Flores

SecretarySandra Jersby

TreasurerJoe Farar

EditorTamanna

MajedFCS – CC

Yasmin Sonbolian

Vice PresidentDanielle Shea

HistorianLaura Gonzalez

PublicityElaine Yip

PublicityKathy Soltani

Ways & MeansSuzanne Malamud

Fund. TreasurerSoheila Soury

SecretaryAndreaCatomer

SDFSA BOARD MEMBERS

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EditorLindaWong