SanFranciscoStateUniversity

StudentDieteticAssociationNewsletter
October2016Issue

HelloDieteticandCFSstudents,fallisofficiallyhereandthe
semesterisinfullswing!Withmidtermsandholidayplanning
uponus,Iwantedtocreateanissuewithselfcaretipstolower
stress,healthyrecipes,andupcomingevents.
TheDieteticInternshipWorkshopisthisupcomingweekend,so
pleaseRSVPfortheeventSaturday,October22HEREandwe
lookforwardtoseeingyouallthere.Bestofluckwith

yourexamsandenjoytheThanksgivingbreak!
Kindly,
LisaHamilton
NewsletterEditor

INSIDETHISISSUE:
1.SelfCareTipsandIdeas
2.UpcomingEvents
3.Farmer'sMarketSubcommittee
4.Locavore:Recipesfromthe
SDAPresidentPatrickNewton
5.FiveaDayfromtheRainbow
6.WhatInspiresOurStudents?
7.IncorporatingHealth
intoHalloween

Contributors:
Patrick Newton Recipes
Maryn Brown and Sandra Chavez CAND BADA Events
Laura Zimmerman, Jackie Gaytan, Julie Shimko Interview Questions
Danielle Davidson Farmer's Market Events and News
Lana Myronenko DI Infographic

SelfCareMakeyourhealthapriority!
Takingcareofourheathmental,physical,andemotionalarecrucial
duringtimesofhighstresstostayhappyandwell.Belowaresomeways
torejuvenateanddestressduringmidtermsandtheapproachingholiday
season!

QuestionstoCheckInWithYourself

1.SleepdidIsleepenoughlastnighttofeelrestedandfunctionatmyoptimal
leveltoday?Ifyes,notehowmanyhoursyouslept.Ifnot,notehowmanyhours
youwouldliketosleeptonight.
2.FoodHaveImadechoicesthataresupportingnutritionandwellness?AmI
eatinganarrayoffruitsandvegetables,wholegrains,andenoughfoodtosustain
myenergythroughouttheday?AmIpayingattentiontohungerandsatietyclues?
3.Tension/RelaxationNoticeyourbreath,areyoutakingfullanddeepbreaths
thatoxygenateyourbodyfully.Takeafewmomentstoinhalefor5seconds,hold
for2seconds,andexhalefor5seconds.Now,bringattentiontoyourshoulders.If
youarefeelingtightness,firstbringthemuptoyourearsfortenseconds.Drop
yourshouldersandallowthemtorelax.Rollyourheadclockwisethreetimesand
counterclockwisethreetimes.
4.SelfTalkThinkofthreethingsyouaregratefulfortodayandmakeamental
notetoexpressgratitudetoatleastonepersonyouarethankfulfortoday!

Exercise
TheAmericanHeartAssociationrecommendsatleast150minutesof
moderateexerciseperweek.Withtemperaturescoolingdown,hikingand
joggingareagreatwaytogetoutintonatureandburnsomecalories.
DidyouknowSanFranciscoState'sRecDepartmentoffersfreeweekday
classeslikeyoga,samba,andbellydancingtostudentsandstaff?Check
outtheGroupXwebsiteforclasstimes!

Laughter
Laughteryogaisamethodofbreathing,laughing,andexercisingallin
one!DesignedbyanIndiandoctorandgainingpopularityalloverthe
world,itisagreatwaytolaughoffsomesteam.TheOSHERcenterfor
integrativemedicineatUCSFoffersclassestwiceamonth,upcoming
eventsareOctober19thandNovember9th5:306:30PM,more
informationcanbefoundontheirwebsite.
Whatdoveganzombieseat?Grraaaaiiiinnnnnsss!!!Laughterisgreat
medicineandactuallyhelpswithdepression,anxiety,strengthening
muscles,andincreasingbloodflow.So,nexttimeyour'efeelingalittle
undertheweathertreatyourselftosomecatvideosoryourfavorite
comedy.

Massage
AccordingtotheMayoClinic,studieshavefoundmassagemaybehelpful
foranxiety,headaches,jointpain,andotherailments.
TheholistichealthcenterfolksinHSS329provideFREEmassageon
Wednesdays10:30amto12:30pm.Thestudentsaretrainedbya
massagetherapistandofferarelaxingwaytodestressbetweenclasses.
Tipsarewelcometomaintaintheholistichealthcenter.
SelfmassageisagreatwaytotreatyourselftoalittleR&R.YouTubehas
somewonderfulvideostogetyoustartedsuchasonefoundHERE.Itonly
takesafewminutestoloveyourself!

UpcomingEventsonCampusandintheCommunity!

CaliforniaAcademyNutritionandDieteticsDiabloValleyDistrictMeeting
When:Wednesday,October20,2016
Time:5:45pm,Speakertobeginat6:30
Where:CivicPark,ConferenceRoom,1375CivicDrive,WalnutCreek,CA,94596
/Studentpriceis$25.
Raffle:Wewillberafflingalocalcraftbeerandwillprovidesnacks!
TheguestspeakerisDr.BamforthfromUCDaviswhosespecialtyisthescienceof
brewingandmalting(hesthebeerguy!)
SDADieteticInternshipWorkshop
When:Saturday,October22,2016,8:302:30
Where:SanFranciscoStateUniversityRoomLocationTBD
Food,fun,andinformationaboutDieteticInternships!

PleasejoinusforCANDBAD'snextnetworkingevent!Thiseventwillbeheld
atTripleRockBrewery&Alehouse(http://www.triplerock.com/)onWednesday,
November16from68pm.Thisisacasualeventthatisopentomembersand
thoselookingtojoin.
TriplerockislocatedinBerkeleyandisa5minutewalkfromtheDowntown
BerkeleyBartstation.
PleaseRSVPtomaryannchristofas@gmail.combyFriday,November11.

THEPRESIDENTIALELECTION
ISNOVEMBER8th,2016!
Haveyourvoiceheardandmakea
differencethisFall.Forafulllistof
CaliforniaPropositionsvisithere.If
youhavenotregisteredyet,youcan
dosoontheCaliforniaOnlineVoter
Registration!

TheFarmer'sMarketSubcommitteehavebeenbusyteachinghealthy
eatingonthegoandtheimportanceoffoodchoicesinourhealth.
TheyInviteyoutoJoinSomeUpcomingEvents:
ThursdayOctober27th,111:ASpookyHalloweenthemetokickoff
yourghostlyweekendwithsomefarmfreshtips.
ThursdayNovember10th,111:Learnabouteatinghealthyonabudget!
OpportunitytospeakwithaCalFreshexperttodetermineifyouqualifyfor
aprogramhelpingstudentsaffordfreshfood,assistanceandsignup
availableonsite.
ImagesBelow:Maedbh,Danielle,andThaospreadingthefruitandveg
love

Locavore:RecipesfromourCommunity
By:PatrickNewton,SDAPresident
AtthelastSDAmeeting,Patrickprepared
someawesomedishes!Sharingiscaringso
therecipesarebelowforyourenjoyment

HoneyGingerFruitSalad
Ingredients
1cupFreshBlueberries1pintBlackberries
1cupStrawberries1cupSeedlessGreenGrapes
1cupNectarines1cupKiwifruit(peeled)
1largeMango1Orange(juiced)
2TblLemonJuice1TblHoney
tspGroundNutmeg2tspGratedFreshGinger
1/2tspVanillaExtract

Directions

1)Dicestrawberries,nectarines,andkiwi.Sliceberriesandgrapesinhalf.
Addcutfruittoamediumbowl

2)Peelandcutmangointochunks.Addtoablenderalongwithorange
juice,lemonjuice,honey,nutmeg,vanilla,andginger.Pureeonhighuntil
smooth.

3)Mixmangosaucewithdicedfruitandserve.

Thesaucecanalsobemadewithpeaches,pineappleorcherry.
Substituteseasonalfruitforanyofthediceditemsasdesired.Harder
fruitslikepearsorappleswillbenefitfrom12hoursmarinadeinthe
sauce.
PersilladeSauce

Ingredients
1BunchFlatLeafParsley3ClovesGarlic
1MediumShallot1CupExtraVirginOliveOil

Directions
1)Chopthethickstemsofftheparsleyanddiscard.Washtheleavesand
packlooselyinablenderjar

2)Slicetheshallotsandgarlicthinly.Addtheshallotsandoliveoiltoa
smallsaucepanandheatonmediumuntilitjustbeginstotanincolor(34
minutes).

3)Addthegarlicandcookuntilshallotsandgarlicarearichgoldencolor
andeverythingsmellstoasty.

4)Pourthehotoilmixovertheparsleyintheblenderjarandpureeon
highuntilsmoothyoucanaddmoreoiloratouchofwaterifneeded.

5)Chillsauceinasmallbowloveranicebath.

Mixwithmayoandasqueezeoflemonjuiceforasaladdressing

Addlemonjuice,chiliflake/choppedjalapeno,andsaltforaquick
chimmichurrisauceforgrilledmeatorveggies.Greatonpotatosaladtoo.

Freezetheexcessinicecubetraysorsmallcontainers.Throwacubein
asoupattheendormixintohamburgermeat.

Eating5aDayfromtheRainbow
Fallisagreattimetocommitourselvestoafiveadayfruitandvegetable
challenge.Avarietyofuniquefruitsandvegetablescomebackinto
seasonandwecanusethistimetofindnewrecipesoraddafewnew
vareitiestoourgrocerybaskets.Someofmyfavoritefallfruitandvegin
season:
Pumpkins,Figs,andGrapes
SquashButternut,Acorn,Chayote
PearsAsian,Cactus,California
BrusselsproutsandBroccilini
Persimmonsandpomegranates
Applesofallcolorsandsweetness
SeeafulllistfromFruitsandVeggies,MoreMatters!

WhatInspiresyouonyourpathtobecomingaregistereddietitian?
ThisweekjotdownafewwaysyouareinspiredasaDPD/CFSstudentandfuture

professionalinthehealthcarefield.Thinkaboutwhatgetsyouexcitedtobe
studyinginthefieldofNutritionandmakeanoteofinspirations!

LauraZimmermanSDAVicePresident
Oneofthethingsthatinspiresmethemost
thesedaysisTheNYTimes!MyTuesday
morningritualistoenjoyacupofcoffeewith
theScienceTimesSectionofthenewspaper
(I'mabitoldschool).Readingaboutnew
researchfindingsandcurrenthealth/food
trendskeepsmemotivatedtopursuea
careerindietetics.ILOVEthatIamstudying
somethingthatisconsistentlyinthenews,is
relevant,andhastheabilitychange
peopleslives.
JackieGaytanSDATreasurerandMentor
Leader
Beingonapathwhichisenjoyable,
fascinating,andrewardingiswhatinspires
methemost.Theworldofnutritionand
dieteticsisconstantlyevolving.Ioftenfind
myself"oooing"and"ahhing"atrandom
nutritionarticlesandwantingtolearnmore.
JulieShimkoSDACotreasurer
Iaminspiredeachdaybymyprediabetic
groupmembersIworkwitheachday.Iama
CertifiedDiabetesLifestyleCoach,andhave
facilitatedtheCDCDiabetesPrevention
Programtonearly500peoplesinceAprilof
2015.Thisrolehastaughtmefoodtrulyis
medicineandisapowerfultoolinhealth,
longevity,andbeingabletofeelone'sbest.
HowluckyamItobeabletohelppeople
achievehealtheverysingleday,andbeable
togivethegiftofalongerlife!

HealthyHalloween?
Analternativeguidetotreatsforthesweetestholidayoftheyear!
Withhalloweenpartiesandcandysocheapyoucouldeatitateverymeal,
thiscanbeatimeoftheyearforsugaryinducedheadachesandbinges
.
Buyhealthysnackslikegrapesandcarrotssticks,watchcandyportions,
andgiveoutstickersortemporarytattoostotrickortreatersforahealthy
andfuntwistforthespookyholiday!
Feelfreetoprintthecrosswordbelowforafunactivityforkidsoryourself.
FormorehealthyrecipesvisitFoodNetwork'sHalloweenrecipespage.

Across
3.Theaveragecupsofsugaratrickortreaterconsumesonhalloween
5.TheauthorofFrankenstein
6.Mostpopularchild'scostume.
8.MorticiaandFesteraretwoofthecharactersfromthisfamily.
10.Onecupofthisfallgourdprovidesalmost200%ofdailyvitaminA
12.StatesThemostpopularcandyinthiscountryisM&Ms
13.NocturnalFlyingMammal
Down
1.20wereburnedatthestake
2.ThisfamousmagiciandiedonHalloween.
4.Thefriendliestghost
7.2.3Billiondollarsspentonthiseachhalloween
9.2500varietiesofthispopularfruitaregrownintheU.S.
11.ThisUKcountryisbelievedtobethebirthplaceofHalloween.

ThankyouforreadingtheOctoberNewsletter!ifyouhaveanyevents,
photographs,newsstories,tips,orrecipestosharepleaseemailmeat
lisarenaye@gmail.comtobeincludedinourDecemberissue.
ImageCredits:hello,autumnphoto:pumpernickelpixie.com/youroctober,myoctober"trustmeImalawyer"
https://www.facebook.com/trust.me.lawyer//autumninspiration:healzstayhigh.com/runninggroup
allmedcorp.com/laughingfriendslyinstitute.org/,peaceful:healzstayhigh.com,fruitsalad:foodnetwork.com,electionday:
universityofminnesota,colorful:ahealthynewbeginning.tumblr.com,fallfruit:health.com,healthy
halloween:chefjuieyoon.combeer:loneriderbeer.com
Copyright*2016**LisaHamilton*,Allrightsreserved.

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