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Volume 5 V

THE BITE
Letter from the Editor World Aids Day

Issue 4, December 2013

San Francisco State University

Harvest Inspiration

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Fueling for Final Shopping Smart at the Supermarket Recipe of the Month: Raw Pumpkin Pie
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: Kristina Todini Julia Diaz Dorette Franks

Heading into the Holidays

From the Editor, Dorette Franks With a drop in temperature on the approach to the holiday season, SFSU dietetic majors are feeling the heat the end of semester heat, that is. More than ever, this is the time to prioritize, focus, eat well, take a catnap or two, and practice some well deserved, and probably needed, self-care. As ready as we all are for a fiveweek winter break, the SDA would like to acknowledge a particular group of dietetic students who will be laying the groundwork of their future dietetic profession over the holidays. This group will probably take a little time to recoup from an intense Fall semester, then dive right back into a long anticipated application process completing the DICAS (Dietetic Internship Centralized Application Services). You guessed it! Were talking about the graduating dietetic students! The SDAs tip to all Dietetic Students is to start your own DICAS process now. Begin by adding bullets of sparkle to your resume and personal statement. Develop an eportfolio, and volunteer, volunteer, volunteer (or gain work experience). Track the experiences on an organized spreadsheet. Dont wait - dont hesitate, because before you know it its adieu to another school year. Speaking of adieu

World Aids Day

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http://www.worldaidscampaign.org

on behalf of the SDA, wed like to wish you a safe, happy, healthy and productive holiday season and Happy New Year. See you in 2014!

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Volume 5

Issue 4, December 2013

Fueling for Finals

By Kristina Todini

Having a study plan is vital for your final exams, but its also important to plan for your health during this super stressful time. Below are tips for fueling your body and mind to end the semester strong. 1. Avoid snacking while studying. Mindless crunching leads to consuming more food than planned and excess sugar can leave you feeling lethargic. Schedule meals during breaks to get back to the books refueled and refreshed. 2. Drink enough water! We all know its benefits but its hard to remember when all you think you need is another coffee. A glass of water gets your brain functioning properly, something it cant do if you are dehydrated. 3. Sleep. No really, sleep. Set a bedtime the night before your exam and stick to

it. Another hour of cramming will be for nothing if youre feeling sleep deprived the next day. 4. Break your fast with breakfast. Get a good mix of protein, carbs, and healthy fats for optimum brain function before the big exam. 5. Just breathe. It may sound silly to stop studying to breathe properly but taking slow, controlled breaths can ease anxiety and calm nerves. Try inhaling and exhaling for 4 counts for a total of two minutes during a test no one will even know youre doing it!

Dos and Donts Guide to Shopping Smart at the Supermarket

By Julia Diaz Grocery shopping - requires thought, preparation, time, and energy. While many people aspire to purchase fresh produce and endeavor to prepare meals at home, having the time and energy if often the biggest constraint. Then there is having the know-how, that is, knowing what to buy, when to buy it, and where to find the best deal. This holiday season, shop smart! Give a go at the dos and donts guide to shopping smart at the supermarket. These tips will help you move in and out of that supermarket not only faster, but smarter! Do: ! Shop on Wednesdays! Although, many people frequently do their grocery store shopping on the weekends, did you know that shopping on a Wednesday might actually save you money and offer a variety of fresher produce? Thats because these items are restocked while the soon-to-be expiring items receive a reduction in price. Ca-ching! Save even more [time] by shopping early mornings or late evening when stores are less busy. Streamline your focus- shop the perimeter, firstread more by visiting http://sdasfsu.weebly.com/blog.html

Volume 5

Issue 4, December 2013

Recipe of the Month: I am Creative Raw Pumpkin Pie

By Dorette Franks Youve really outdone yourself, said my father as he ate the last two last bites of pumpkin pie. To hear these words from my father made me feel proud; I take great pleasure in knowing that I can create menus that impress my picky Pa. Even more, I actually got away with serving him (a meat and potatoes kind of man) a raw-food pumpkin pie nothing about this pie was cooked or baked. To be quite honest about pumpkin pie, Ive never really liked it, but my entire family does. So with tradition upon me, and the role as the family chef, I chose a recipe that would add a new twist of flavor and nutrition. And you know? Its quite decedent. This pumpkin pie tastes as traditional as it looks, only better. Its sure to be a crowd pleaser. The recipe comes from one of my favorite cookbooks, I am Grateful, inspired by Caf Gratitude owner, Terces Englehart.

Pumpkin Pie
Pecan Pie Crust 2 ! cups pecans (raw, unsalted) " cup firmly packed dates (chopped) " teaspoon vanilla extract " teaspoon salt Pie Filling 3 cups raw butternut squash (shredded and medium packed) 1 ! cups coconut milk " cup + 2 Tablespoons agave nectar 1 Tablespoon vanilla 2 pinches sea salt 2 teaspoons ginger powder 2 teaspoons cinnamon ! teaspoon nutmeg 1/8 teaspoon clove Pinch of turmeric 1 Tablespoon lecithin ! cup + 2 Tablespoons raw unscented coconut butter ! cup raw pecans To Make The Crust In a bowl or your food processor fitted with an S blade, process pecans, vanilla, and salt briefly. Continue processing while adding small amounts of the date until crust sticks together. Press crust into a greased (unscented coconut oil) 9-inch pie pan. For The Filling Blend all ingredients except lecithin and coconut butter until smooth. Then add lecithin and coconut butter, blending until well incorporated. Pour into prepared crust and set in fridge/freezer (about 30-45 minutes). Once set, decorate with pecans. Serve and savor the flavor of the holiday season!