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Volume 5

THE BITE

Issue 2, October 2013

Connecting

San Francisco State University

In this Issue
Balance, Letter from the Editor

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Dietetic Mentorship Program Dietetic Internship Workshop Mastering Meal Planning Recipe of the Month Quick Links

Balance
From the Editor, Dorette Franks Its the bottom of the second, and two and a half months left before finals. The count is 0-0 and study halls are fully loaded. Team SFSU Student Dieticians step up to the plate, the professors are ready to pitch; they wind-up the pitch, throw the first round of exams and its a fastball. Tension on campus rises, but the students are focused, they swing and hit the first home run of the season. The Fall 2013 semester is off to a strong start; we are on the field playing a strong game, but it does not come without sacrifice. Sleep, exercise, meal planning, sharing quality time with family and friends are just a few areas in our lives that tend to drop in priority next to studies. Losing the things in life that once supported balance can take its toll. So, let us not forget, we are future health care advocates. As we learn new ways to motivate, lead, and inspire others to live happier, healthier, well lives, let us not forget to be our own advocate. This issue of The Bite dedicates itself to offering easy-to-follow, tried and true tips that will bring you back to center.

EDITOR: Dorette Franks dorette@mail.sfsu.edu ADVISORS & DIRECTORS: Gretchen George, PhD, RDN glgeorge@sfsu.edu Sarah Josef, MA, RD sjosef@mail.sfsu.edu CONTRIBUTORS: Babak Maknoon Nate Lopez Jiran Sayadi Nicole Azurin

October is Breast Cancer Awareness Month

Did you know that about one in eight women will be diagnosed with breast cancer and that it is also the second most prevalent cancer next to skin cancer? Found out more and about early detection by visiting:

http://healthfinder.gov/nho/Octo berToolkit.aspx

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Issue 2, October 2013

Dietetic Mentorship Program

By Tiffany Epperson & Jiran Sayadi The Dietetics Student Mentorship Committee is a new program beginning this fall and is designed to create a sense of community amongst the students in the Dietetics program, that also provides guidance while navigating through a foreseeably demanding and impacted major. Wanting to create a sense of camaraderie in addition to a more cohesive dietetics community, Sarah Josef, MA, RD, and Director of the DPD program, decided that the best way to assist the newer students is to team them up with second or third year, likeminded, more experienced dietetic students. Committee Leaders and graduating seniors, Jiran Sayadi and Tiffany Epperson, are excited to help the new group of mentees acclimate to the Dietetics program. The mentor-mentee paring is based upon a number of criteria such as area of interest, where they live, and other similarities. The mentors will provide advice about volunteer opportunities, classes, and field any other concerns that the mentees might have. In addition to the one-on-one guidance, there will also be ongoing projects that they will be putting together to help the future students. The mentors will be contributing to documents that will be passed down to future students with advice on things like what to expect from senior year classes, hints about things to focus on for the RD exam, and quality work and volunteer experience opportunities.

SFSU Dietetic Internship Application Workshop

Saturday, October 26, 2013: 8:30 AM 2:30 PM SPACE IS LIMITED! RSVP: sda.sfstate@gmail.com For More Info, Scan Here

Mastering Meal Planning In 5 Easy Steps

1. Review your weekly nutrition goals and schedule. 2. Create a budget. 3. Select a day and time to plan and prepare (bonus tip add a name or title to the scheduled time, like Project: Feeling Good make it fun and catchy). 4. Select easy to follow recipe ideas that work with your schedule and create a shopping list. 5. Store leftover food in ready-to-eat containers. Refrigerate or freeze for future use.

The BITE Video of the Month

Feeling a little stretched and stressed out? Bring yourself back to center. Start by taking some long deep breaths in through the nose then exhale! Or get along with a yoga companion like this fellow. http://www.youtube.com/watch?v=xn3m Mmy_ghY

Volume 5

Issue 2, October 2013

Champion Your Breakfast

By Nate Lopez As busy college students, we run the risk of falling into a trap by grabbing breakfast on the run or by skipping it all together. Easy enough to reach for a cereal bar and Mountain Dew and call it all good, right? You may notice, however, that as the day progresses, your energy starts to wane. Soon enough, youre passing out in the middle of the professors lecture, with whom you are convinced, is paid to speak in a soothing monotone voice. That lull in energy is due to skipping a nutrient packed, healthy breakfast that provides stabilizing energy through your morning. Now, youre probably thinking, Aint anybody got time for preparing breakfast! True, to a certain point; making a wholesome breakfast everyday does sounds daunting. However, if you find just one day (or evening) that you dedicate to planning your meals ahead of time, the rest of your week will start to look and feel a whole lot energizing. Heres a simple and healthy recipe that will keep your battery charged as you tackle that busy day. These mini-omelets can make in advance and stored in the freezer until ready to heat and eat. Champion your breakfast-onthe-go. EASY BAKED MINI-OMELETS (Makes 12) 1 pound of breakfast meat cooked and drained (I use low sodium Canadian bacon when I can) 1 cp. favorite veggies, chopped small and sauted (I like peppers, broccoli, and spinach) 1 bunch chives, finely chopped (optional) 8 large eggs 1/4 cp. milk 1/2 tsp. extra virgin olive oil 1/2 tsp. baking powder 1/4 tsp. salt (to taste really) 1/2 tsp. black pepper 1/2 cp. grated Parmesan cheese Preheat oven to 375 and spray cupcake pan with vegetable spray. Whisk the eggs, milk, oil, baking powder and salt and pepper together until smooth. Divide meat and vegetables evenly between the 12 greased cupcake wells; top with a little cheese and chives if you want. Pour enough egg mixture in each well to come to the top. Bake in preheated 375 oven for 15-20 minutes (my oven took 22 minutes). During this time, they will dome up like a cupcake then flatten back down during the cooling process. Remove from oven and let the mini-omelets rest in the pan for 5 minutes before you take them out (they will easily lift out after 5 minutes).
Recipe by Nate Lopez

QUICK LINKS
Student Dietetic Association Website www.sdasfsu.weebly.com SDA Email sda.sfstate@gmail.com Facebook (with the SDA Logo) https://www.facebook.com/sfsu.sda OrgSync https://orgsync.com/login/sanfrancisco-state-univeristy Academy of Nutrition and Dietetics https://eatright.org