Category Archives: Healthy Tips

Stressed? Anxious? Food and Exercise Can Help

By: Lauren Zech, CSUN Dietetic Intern Cohort 2020-2021

You have probably heard the saying “mind over matter”. It basically means that if you are in the right mindset, you can overcome anything. But what happens when your mind is scrambled? What if you are swamped with assignments and have to study for exams while balancing work with your personal life. What is you have an upcoming interview that you are extremely nervous for? When you are stressed or anxious, your mind can lose its capability to think clearly and make decisions. If this occurs repeatedly, you can be left feeling down and lost. However, there may be a simple fix to this problem. The fix is so simple that you already include it in your daily routine. That’s right! Certain foods and exercise can help combat stress and anxiety. Let me explain how.  

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Reading Nutrition Facts Labels

By: Sahar Tamari, CSUN Dietetic Intern Cohort 2020-2021

Nutrition Facts Labels on the packaging of food help us make informed decisions when we are searching for nutritious and healthy foods. Understanding how to properly read a nutrition facts label will make it easier for you to compare foods and find the foods you need to help you meet your nutritional goals. Food labels are required on all packaged foods made in the United States and those imported from other countries.1 

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Preventing Heart Disease with Fiber

By: Erika Giroux, CSUN Dietetic Intern Cohort 2020-2021

With cardiovascular disease (CVD) being the leading cause of death in the United States, many of us are looking for ways to keep our hearts in tip-top shape.1 CVD, also known as heart disease, occurs when the blood vessels in your body harden and constrict, limiting blood flow. This can lead to a heart attack or a stoke.2 One of the best ways to keep your heart heathy is with the regular consumption of fiber. Fiber is a nutrient that is found in varying amounts in plant foods such as fruits, vegetables, whole grains, and nuts. The recommended intake of fiber is 25 grams per day for women and 30-35 grams per day for men. However, the average American only consumes about 10-20 grams per day – not enough to make a dent in CVD numbers!3 Read on to find out how to increase your fiber consumption and improve your heart health. 

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Cook with Preschoolers

By: Lihua Ma, CSUN Dietetic Intern Cohort 2020-2021

Family cooking can be stressful! So many parents don’t like to cook while their lovely little ones are around. However, parents might often find themselves in a situation where they have to look after their kids and do housework at the same time. When I tell people that I enjoy teaching my 3-year-old and 5-year-old daughters how to cook as I prep meals, they look at me like I have a superpower. For many caretakers, meal prep is already a tedious and overwhelming task. Knowing how your children can help and the benefits of involving children in the kitchen may give you the confidence to cook with preschoolers.

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Calcium

By: Laura Horwitz, CSUN Dietetic Intern Cohort 2020-2021

Why does our body need calcium? Along with sodium, chloride and bicarbonate, calcium is one of the major electrolyte minerals1. It is the most prevalent mineral found in the body and is necessary to keep our body functioning.2 Our skeleton stores roughly 99% of the calcium in our body, mostly in our teeth and bones, helping to build and maintain a strong foundation. The remaining 1% is needed for various functions including regulating blood pressure, signaling nerve communication between the brain and other parts of the body, as well as muscle contractions and releasing enzymes and hormones.1,3

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Fueling For Your Race

By Karim Damji, CSCS, CSUN Dietetic Intern Cohort 2019-2020 

Whether you signed up for your first 5k, a marathon, or an obstacle course, the key to enjoying race day lies in your preparation. The time between the moment you register your name, and the moment you start the race, is an opportunity to gradually build up your endurance and speed. However, it also presents an opportunity to apply practical nutrition strategies that will help you optimize your performance in your race. 

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Sodium: There Can Be Too Much of a Good Thing

By: Nikki Vaspra, B.S.N., CSUN Dietetic Intern Cohort 2019-2020

Sodium is an essential nutrient that is involved in the regulation of fluid and electrolyte balance in the body, along with blood pressure. Sodium balance in the body is influenced by water and regulated by the kidneys. Some people may consume too much, however, leading to a variety of health issues like kidney disease, gastric cancer, osteoporosis, and hypertension.1

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Omega-3 Fatty Acids: The Partner Your Heart Needs

By: Israel Aguilar, CSUN Dietetic Intern Cohort 2019-2020

Polyunsaturated fatty acids (PUFAs) may sound more complex than they actually are. There are two categories of PUFAs that are known: omega-3 fatty acids and omega-6 fatty acids. These fatty acids are important to have in our meals, especially omega-3 fatty acids, because they are known to help prevent cardiovascular disease and inflammation around the body. In today’s blog, we will discuss in further detail the types of omega-3 fatty acids and the food sources that contain them. 

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That’s My Jam: Fit Jam and Matador Marmalade

By: Jason Garvin, CSUN Dietetic Intern Cohort 2019-2020

Image Credit: Marilyn Magaram Center

Looking for a sweet spread without all the added sugar and calories? The Marilyn Magaram Center (MMC) has two new concoctions to tempt your palate! First up is the Matador Marmalade, which has been reformulated as a reduced sugar option. This tasty spread is filled with Valencia oranges hand-picked from CSUN’s own historic Orange Grove!1 The Orange Grove predates the establishment of the university in 1958 and has been a fixture on the campus ever since.1 Sustainability is always at the forefront of everything we do here at CSUN, and this marmalade continues that tradition. MMC Director Dr. Annette Besnilian states, “Matador Marmalade was created out of the idea that a product made by students, for students, could generate school spirit and add to the university’s great legacy.”2 This is one of the MMC’s finest products and definitely expands on our legacy.

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Should You Go Organic?

By Alejandra Gordillo, MS, DTR

Organic produce has become increasingly popular to purchase due to its perceived health benefits. There are many assumptions that due to its organic label, it is more beneficial to human health. There is currently no strong evidence that shows that organic produce is any more nutritious than conventionally-grown produce. However, there are several factors as to why a person may choose to buy organic. 

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