Experience of a Lifetime

The Holiday season is upon us and for many, this is a season of giving….and eating. 🙂  For my family, the Holidays are a time of year to enjoy the company of family and friends and share treats like pumpkin pie, frosted cookies, peanut brittle, and (one of my favorite’s) Aunt Julie’s Rocky Road fudge.  Although we celebrate different holiday traditions, for the most part, we share the experience of enjoying special foods and treats.  Food is a vital part of the Holiday experience and helps “amplify” the spirit of the season.

However delicious, many of the Holiday treats are sweet and based in refined carbohydrates and sugar…and over-indulgence of these goodies can send our bodies on a roller coaster ride of sugar highs and lows.

It is interesting that in nature you hardly ever find a carbohydrate that is not protected by a covering of fiber.  Even the sugar in sugar cane is protected by a dense husk that (once upon a time) we had to chew on to break down the fibers to get to the sugar.  Fiber protects the plants grains from nature’s elements, and it also protects our bodies.  Minimally processed carbohydrates such as whole grains break down slowly in our bodies and help us maintain more stable blood sugar levels.

“Are Carbs Bad For Me”?

As UHDS’ dietitian, this is definitely one of the top ten questions that I hear.  The answer?  No (they’re not bad for us), in fact they are essential. Carbohydrates are our bodies’ most efficient fuel source.  On average, carbohydrates account for 50-60% of our daily calories.  Our bodies’ process carbohydrates differently depending on how “refined” they are.  Refined carbohydrates have been processed to remove the bran or fiber, leaving smaller chains of sugar that the body can easily break down into simple sugars (our cell’s #1 energy choice).

So eating more refined carbohydrates (such as candy, sugary treats, soda, white rice, white flour) can cause blood sugars to spike and consequently, cause spikes in insulin to allow the our cells to take in the sugar.  These sugar “highs and lows” can be taxing on our body and sometimes people feel a “sugar crash” (tired, lack of focus) after eating too many refined carbs.

Veering from the Sugar Crash

Here a few simple strategies to keep from the “sugar crash” over the holidays:

• Savor the flavor.  Most of the time we feel just as satisfied with a small amount of sweet treats than if we were to eat a larger portion.
• Fill up with veggies, fruit, lean proteins and whole grains before (or while) enjoying your treat.
• Make fresh fruit your portable, 100% biodegradable  snack of choice –fresh apples, bananas and oranges are only $.65 in UHDS dining centers and stores—grab a few and enjoy in your room, on your way to class, or on a road trip!
• Quench that thirst…with water! Fill up that reusable water bottle and make that your #1 beverage choice over sugary beverages.  Drinking water will help keep you hydrated during the busy season and provide a feeling of fullness.

“Eat-Less-Meat-ism”.

I recently had the opportunity to meet Mark Bittman, author of Food Matters.  Mark suggested (to an audience of college and university food service operators) that if we want to practice environmental sustainability, we ought to encourage our customers to eat more plant based foods .  He explained that he wasn’t here to promote veganism or vegetarianism per se, but rather, “eat-less-meat-ism”.

According to the American Dietetic Association, appropriately planned plant based diets are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases.

A plant based diet is associated with lower: risk of death from heart disease, LDL (bad) cholesterol levels, blood pressure, rates of hypertension ,type 2 diabetes ,body mass index overall cancer rates. However, plant based diets can be unhealthy too if they are not based in fruits, vegetables and whole grains and if they are lacking in nutrients typically found in animal products such as protein, calcium/Vitamin D, zinc, iron, B12, and omega 3 fatty acids.

Whether vegan, vegetarian, semi vegetarian or omnivore, the texture and flavor packed in bean and legume dishes can please all palettes…. and the planet.  The indigenous Mexican diet and agriculture history has been comprised of the “Three Sisters” (corn, beans and squash) because of nutrition and environmental sustainability attributes.  Beans put nitrogen back into the soil, reducing the reliance on chemical fertilizers.

Beans and legumes have been a culinary staple for centuries for many cultures in South America, Africa, Mediterranean, Asia, and India.  For many of these regions, beans and legumes in combination with grains are the center of the plate and meat is viewed as a garnish or accent to the dish.

The Benefits of Beans and Legumes

• High in antioxidants. Consider all of the vibrant colors found in beans: rich black, red, pink, green.   Bright colors found in produce can be are biggest “clue” in high antioxidant content.
• Rich source of fiber.  The high fiber content helps to stabilize blood sugar and fill you up.
• Very lean protein. ½ cup of beans contains 115 calories and 10 grams protein.  Combine with a grain such as brown rice or bulgur to make it a “complete protein”, containing all of the essential amino acids.  (Note-the grain just needs to be consumed sometime within the day—not necessarily at the same meal).
• Great source of potassium, magnesium, phosphorus, folate, iron, zinc
• Inexpensive!  1 ounce of bean protein costs about 6 cents!
• Great “carrier” of flavor; Texture and flavor attributes make them “craveable” comfort food

Interested in some exciting UHDS vegetarian options?  Here’s a few highlights that feature beans as the main fare(check out links for a complete list): Arnold Bistro’s Global Fare offers daily beans and whole grain specials ranging from Ethiopian Lentils, Persian Kidney Beans and Brown Rice with Dates and Walnuts. Marketplace West’s Serrano’s grill serves up a black bean burrito stuffed with veggies and smothered with mole sauce.  Boardwalk Deli specials include Falafel (seasoned garbonzo bean patties) on fresh pita and Moroccan Vegetable Stew.

Be Well!

I have been fortunate to have accomplished a lot in school and sports receiving many honors. Yet, none compare to how I felt when a younger student, who attended church with me in the past, told me that the work I am doing as a CRF, and the change I have gone through in my life helped him come out and express his gay identity openly. My mind was absolutely blown! Obviously, I wasn’t the sole reason for this individual to come out, but just to be a part of his coming out process was incredible.

I saw him at a party and he appeared awkward towards me at first. I could tell he felt uncomfortable, but I struck up a conversation with him anyway. He told me that he saw me in the Pride Center, but didn’t know what my job was. He said he hid so that I couldn’t see him and possibly, identify him as gay. He remembered me from high school as a person that would use the word “gay” as filler in almost every sentence that came out of my mouth. He knew me as a guy who sat at the table and threw food at the one or two openly gay students in my high school. It’s no wonder why this student would be terrified of me seeing his true identity, and hide from me.

Thankfully to the staff at the Pride Center he had several conversations about what I was doing on campus and that I was transitioning into becoming an ally to the LGBT community. He was relieved to find out that I have become an ally to the LGBT community over the last two years, and was completely shocked when I gave him a huge hug after he told me about his identity. He was almost struck speechless as I began asking questions about how his life has changed since he began to express his true identity. Finally after the initial shock wore off we had one of the most amazing conversations of my life, learning about how his family has reacted and how much happier he has been.

It was funny how even though he knew I was an ally, it still took him several minutes to be completely sure that I was an accepting person. He explained to me that he heard of my transition and that if I was capable of changing from who I used to be that it gave him hope that his dad might be accepting of who he truly was. When our conversation ended, I gave him another hug and warned him that I’ll give him one every time I see him on campus. I left that conversation with an excitement I haven’t experienced in a long time.

He gave me a sense of accomplishment, that the work I do and the changes I’m making in my life actually mean something. People around me are feeling more comfortable in expressing their true identities. I feel a stronger sense of comfort from my peers as they interact with me. I cherish my job for what it has done for me and my interaction with others. I may have only made a small impact on one individual that I know of so far, but it has made a enormous impact on me.

Kevin Rodemack

Community Relations Facilitator – Westside Quad

www.oregonstate.edu/uhds/diversity_initiative/crf

The comments shared by the Community Relations Facilitator program are strictly the point of view from the author and do not necessarily reflect the views and opinions of UHDS. If this article has inspired a desire to dialogue, the author, or another CRF and/or any Resident Assistant, Resident Director or CoOp Director would be happy to participate. Please contact Victor Santana-Melgoza (Victor.Santana-Melgoza@oregonstate.edu), UHDS Multicultural Resource Coordinator, to assist in making arrangements.

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On Wednesday, November 17^th from 5:00pm to 8:00pm UHDS will host “A Taste of the Indian Ocean:  A Journey through Culture and Cuisine at Marketplace West. A Taste of the Indian Ocean celebrates international week on campus and is one of several “Journeys through Culture and Cuisine” that UHDS has hosted over the last few years. It will feature foods from India, Pakistan, Indonesia, and East Africa. 

Each of these cultural events is an outgrowth of our Diversity Initiative which is a multi-faceted approach to creating communities that are open, caring and supportive of students from all cultures.  Read the rest of this entry »