Professional Documents
Culture Documents
Grapevine, Winter2008
Grapevine, Winter2008
Grapevine, Winter2008
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Cover Story
Page 1
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Editors
Page 2
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Fresh off the Vine
THE GRAPEV INE
xii Page 3
n, Issue
utritio
Program in N
In Memoriam
Page 5
Applied Physiology & Nutrition ~ Nutrition Education ~ Nutrition & Public Health
On the Internship Front
Chocolate: Sweet or Bittersweet? Pages 6
Restaurant Review
have shown that the antioxidant-
Chocolate contains two Page 15
rich sweet may improve kinds of flavonoids—flavonol and
cardiovascular health. A recent proanthocyanidin. Flavonoids are Book Review
study, however, has some antioxidant-like compounds also Page 15
unwelcome news for this darkly found in onions, green tea, red
delicious treat. Op-Ed
wine, and kale. They aid the body
For centuries, chocolate Page 16
by repairing blood vessels and
was praised for its health-giving
thinning the blood, thus helping to Work it Out
properties. The low-fat craze of
prevent blood clots. Chocolate
the 80s, however, put a damper on Pages 18-19
consumption has also been linked
its reputation. Times have since
to low blood pressure and Recipe Corner
changed, and modern science has
increased insulin sensitivity— Back Page
corroborated ancient wisdom by
benefits traced back to both
identifying many of the
(Continued on page 4)
letter f rom th e edit ors staff
For those of you applying to your dietetic internship this semester, Faculty Advisor
“On the Internship Front” (page 6) brings one student’s humorous yet
factual account of her clinical rotation. And, if this is your last Isobel R. Contento, Ph.D.
semester at TC, you may want to pay extra attention to the alumni
updates (pages 8-14). Perhaps there’s a contact who can offer some Contributing Writers
insight or even assistance as you transition from graduate school out Kerri-Ann Jennings
into the “real world.” Nutrition Education
Anna-Lisa Finger
In addition to the information this Winter issue brings, we’re also very
Applied Physiology & Nutrition
sad, yet honored, to inform our readers of the untimely passing of one
of our recent graduates. Cynthia “Cindy” Calabrese passed away this Katherine Gardner
past December after battling kidney cancer. The Winter issue’s tribute Applied Physiology & Nutrition
(page 5) to this remarkable young woman reminds us all that although Sheila Viswanathan
she was taken from us too soon, Cindy’s memory will continue to live Nutrition & Public Health
on in the hearts of all those whose lives she touched. Wendy Sayles
Applied Physiology & Nutrition
Have a safe and productive semester, and reach out to us if you’d like Mary Gillis
to contribute in any way to the Grapevine. We’re always looking for
Applied Physiology & Nutrition
writers, recipe submissions, opinions, new ideas, exercise tips…you get
the picture!
Sincerely,
Editors-In-Chief
Grapevine@columbia.edu
The first-ever Registered Dietitian (RD) Day is on March 11th. This day is meant to
honor RDs for their commitment to improve the nutritional status of Americans and people
worldwide.
Some upcoming features are now on the MyPyramid.gov website. Project M.O.M. =
Mothers & Others & MyPryamid. There are currently four projects that will be under the
Project M.O.M umbrella. For more on these projects, click on the Project M.O.M Tools
link on the website: http://www.mypyramid.gov/ProjectMOM/index.html
SAGE Dining Services at Teachers College has created FUSE (Food U Should Eat) in order to better
guide students’ choices in the cafeteria. Much like the U.K.’s traffic light labeling method, FUSE color
codes menu items with a green, yellow or red dot. These colors identify whether one should “always,
usually or rarely” eat a particular food. For example, green dot foods are fruits, veggies, lean meats and
low-fat dairy. Yellow dot foods are breads, rice, grains and cereal; FUSE labels these “yellow” foods as the
base of a healthy diet, and encourages green and yellow dot mixtures. Red dot foods are french fries,
hamburgers and most desserts, which FUSE labels as foods that can be enjoyed occasionally as part of a
healthy diet. Check out the labeling system in the cafeteria and feel free to add your comments or
concerns about the system. Dining services has a feedback box that they check regularly.
Congrats to the summer Dietetic Internship (DI) class, who are now Registered Dietitians (RDs)! Our
very own Grapevine editor is now Rebecca Rebmann, RD.
Taking Health into Our Own Hands: A Forum on Community-Grown Solutions is being held on
March 18th, 6:30-9PM, at the CUNY (City University of New York) Graduate Center, New York City.
WHY (World Hunger Year) and CUNY present an evening discussion on community-based solutions to diet
and food-related health crises. Keynote speaker Rebecca Sparks, of the Department of Nutrition at New
York University, will address the health challenges in low-income communities. A diverse panel of grassroots
leaders from across New York City will share experiences from growing food in the city to drawing on
cultural food traditions as ways of mobilizing their communities around healthy food. To register, visit
http://www.worldhungeryear.org/forms/frm_ria_2008.asp or call 212-629-8850 for more information.
The next Baum Forum will be held April 11th-12th at Teachers College. The main day of events is on
the 12th; however, your ticket will also include conferences on the 11th. The Baum Forum is a great
opportunity to learn, network and take part in hands-on workshops and activities throughout the day. To
register and learn more, visit www.baumforum.org.
2007, after a long and courageous thesis and give her feedback before ~Randi L. Wolf
battle with kidney cancer. deadlines; and I saw a seemingly On Behalf of the Program in
endless outpouring of cards and Nutrition Faculty
emails of support for Cindy. She
Cindy chose to complete her also brought the faculty closer
degree—requiring a rigorous 60- together. Although we were
credits—despite her illness. She Cindy’s teachers, I think we all
did not let her health issues stand knew it was SHE who taught us
in the way of her dream, and on our most valuable lesson. Cindy
May 15, 2007, Cindy was taught us that when faced with
awarded her Master of Education adversity, one perseveres; and just
degree. when you’ve given it all that you
have, that’s when you fight some.
more.
Cindy personally believed in
the importance of diet and
exercise for better health, making it
no surprise that she became
frustrated that so little was known The Calabrese
about the best diet, supplement, family has
and exercise regimens for kidney
cancer survivors. Fueled by this requested
lack of knowledge and research, donations be
Cindy conducted a survey to
describe current dietary practices made to the
in kidney cancer survivors, which National Kidney
led to an outstanding thesis. Her
findings helped raise awareness On behalf of the Program in
Foundation.
about the critical need for dietary Nutrition at Teachers College, I www.kidney.org
guidelines for this population. As hope that Cindy has found peace,
her faculty advisor, I cannot be and I hope that her family and
more proud of Cindy. friends find comfort knowing that
Cindy’s love for the field of
nutrition will always be
Among her many talents, Cindy remembered. I have no doubt that
had a special ability to bring wherever Cindy is right now, she is
people together. She brought leading a cooking demonstration
students closer to each other. For or a walking group—because even
example, once it became more in the afterlife, Cindy will want
difficult for Cindy to get to class, everyone to be eating right and
students gathered to think of ways exercising!
to make things easier for her. I saw
Internal and external cues of meal cessation(means with standard errors in parentheses)
Internal cues (average) 5.8 (0.10) 5.3 (0.24) 0.043 6.6 (0.12) 4.9 (0.11) 0
I usually stop eating 6.1 (0.16) 5.6 (0.37) 0.084 7.0 (0.19) 5.2 (0.18) 0
when I start feeling full.
I usually stop eating 6.2 (0.15) 6.0 (0.35) 0.665 6.9 (0.18) 5.4 (0.17) 0
when I want to leave
room for dessert.
If it doesn’t taste good, 5.1 (0.15) 4.4 (0.37) 0.06 5.8 (0.19) 4.3 (0.18) 0
I’ll still eat it if I am
hungry.
External cues (average) 3.7 (0.09) 4.3 (0.22) 0.005 3.2 (0.11) 4.3 (0.11) 0
I usually stop eating 4.5 (0.15) 5.4 (0.37) 0.01 4.0 (0.20) 5.2 (0.19) 0
when I’ve eaten what
most think is normal
I usually stop eating 3.7 (0.14) 4.0 (0.33) 0.467 3.5 (0.18) 4.0 (0.17) 0.021
when I run out of a
beverage
I usually stop eating 2.9 (0.13) 3.6 (0.32) 0.034 2.2 (0.17) 3.7 (0.16) 0
when the TV show I’m
watching is over.
Liane Cox Tomich, M.S., R.D. (1996) teaches Introductory Nutrition at Moorpark College
and is the Nutrition Consultant for California Healthy Kids Resource Center.
lianecoxtomich@verizon.net
Ona Wood, EdM, RD, CDN (1999) is a Nutrition Therapist whose private practice focuses on a
combination of alternative therapies and traditional medical nutrition therapy to help clients heal
holistically. onawood@netzero.net
Elizabeth Solomon, MS, RD (2003) is the Coordinator for the Eat Well, Play Hard in Child Care
Settings program at the New York City Department of Health and Mental Hygiene. She is also a brand
new mom to son Elijah. esolomo1@health.nyc.gov
Elisa Bremner, MS, RD, CDN (2000) is a Nutrition Educator at Cornell Cooperative Extension. She
also presents nutrition workshops for low income families throughout Westchester Count.
elisa_bremner@yahoo.com
Wendy Sterling, MS, RD (2001) is the Nutritionist at Schneider Children’s Hospital, as well as Team
Nutritionist for the New York Jets. wendymsrd@yahoo.com
Carl Wolper, EdD, RD, CDN (2001) is a Research Associate at the Obesity Research Center, St.
Luke’s Hospital. She also teaches courses at Hunter College and the Institute of Human Nutrition at
Columbia University. cwl15@columbia.edu
Ann Gaba, EdD, RD, CDN, CDE (2002) is a Clinical Nutritionist for the in-patient Oncology Service
at New York Presbyterian Hospital. She is also involved in the creation of “Food for the Fight,” an
educational DVD for cancer patients and post-treatment cancer survivors.
angaba@worldnet.att.net
Robin Millet, MS, RD, CDN (2002) is in private practice, specializing in eating disorders and general
nutrition issues. She is also working part-time with Columbia University Medical Center’s Student
Health Services. rmilletrd@yahoo.com
Jennifer Vimbor, MS, RD, CDN, LDN (2003) is providing nutrition counseling and is Founder of
Nutrition Counseling Services. jennifer@chicagonutritionist.com
Melissa Buczek, MS, RD, CDN (2004) is the Senior Health Specialist at Health Management
Corporation-WellPoint, Inc., where she is responsible for member and employee health education
material, as well as corporate wellness events and online content. melissa_buczek@yahoo.com
Kate Labzda Finnerty, MS, RD, CDN (2004) is an Outpatient Dietitian at Memorial Sloan-
Kettering Cancer Center’s 65+Program. labzdak@mskcc.org
Suzanna Martinez, MS (2004) is a doctoral student at San Diego State University, whose NCI-funded
research involves promotion of moderate-intensity physical activity among Latinas in San Diego County.
smartini75@yahoo.com
Elizabeth (Tighe) Bravman, MS, RN (2005) is an Integrated Nutrition Education Program Parent
Educator, coordinating nutrition education for limited-income families. She and her husband are also the
proud parents of a soon-to-be one year old son. lizinmexico@hotmail.com
Katherine Brooking, MA, RD (2005) recently started a nutrition communications company, has
appeared as a nutrition expert on prime time television, and is a contributing nutrition expert for many
leading national and New York-based publications, such as SELF Magazine and MetroParent. Previously
she was the Dietitian for Columbia University Medical School and the Corporate Nutritionist at The
Dannon Company. katherine.brooking@gmail.com
Sarah Feasel, EdM, RD (2005) is the Clinical Nutrition Manager and Patient Services Manager at the
National Rehabilitation Hospital. lancomechica@hotmail.com
Ana Kosok, EdD (2005) is Executive Director of Moderation Management, a non-profit program for
problem drinkers. She is also in private practice and teaches courses for the Learning Annex.
AnaKosok@aol.com, www.anakosok.com
Catherine Lin, EdM, RD (2005) is the Senior Nutritionist at New York University Hospital for Joint
Diseases. yaen1105@gmail.com
Sari Schlussel-Leeds, MS, RD, CDN (2005) is a Dietitian and Nutrition Education Coordinator at
Hebrew Home for the Aged at Riverdale. In addition to seeing patients, she supervises the nutrition
interns. hagbug@aol.com
Rebecca A Sparks, MS, RD (2005) is a Nutrition Consultant with Head Start, Adjunct Professor in the
Department of Nutrition at New York University, and is currently serving as the Chairperson of New York
City Nutrition Education Network (NYCNEN).
Elizabeth Staum, MS, RD, LDN (2005) spent time volunteering in Latin America following her dietetic
internship, and she is currently a Nutrition Educator at Joslin Diabetes Center, where she works with the
Latino Initiative. elizabeth.staum@joslin.harvard.edu
Dena Gottesman, MS, RD (2006) is a Pediatric Nutritionist and Diabetes Educator at the Naomi Berrie
Diabetes Center. denag25@earthlink.net
Erica Kelton Harris, MS, RD, LD (2006) is the Nutrition Education Consultant at Texas Department
of State Health Services, primarily working with the Texas WIC program. In addition, she teaches at the
Texas Culinary Academy. erica_kelton@yahoo.com
Christina Riley, MS, RD (2006) christinadriley@gmail.com am working for the Food Bank For New
York City as the Community Nutritionist.
Rachel (Blumenthal) Tobin, MS, RD (2006) is the Nutrition Information Specialist at Food Stamp
Nutrition Connection, which is part of the USDA National Agricultural Library, where she manages the
resource center, reviews nutrition education and training materials, and manages online content.
rach703@aol.com
Dana Angelo White, MS, RD (2007) is providing consulting services for culinary nutrition, counseling,
meal planning, media, and public relations. She is also the Nutrition and Fitness Manager at a sports
medicine facility in Connecticut. angelodana@hotmail.com
Jill Carey, MS, RD, LDN (2007) is a Consultant Dietitian for Senior Health Management facilities in the
Central Florida area. jillcarey19@gmail.com
Susan Cooper, MS, RD (2007) is the Interim Nutrition Specialist with Flik Independent Schools. Seeing
as she is only temporarily filling in for fellow alum Jennifer Ignacio, she will be on the job hunt again soon!
susancooper1@gmail.com
Jill (Pakulski) Jayne, MS, RD (2007) is a Nutrition Consultant, is currently recording her first children’s
CD, and is the Creator and Performer of “Jumping Jacks with Jill” an innovative program designed to
teach school aged children about nutrition. Aside from her nutrition-related accomplishments, she is a
Singer/Songwriter and Manager who has toured nationally, been a contestant on Fox’s Next Great
American Band, and has recorded her own music, with sales surpassing 10,000.
jilljayne@gmail.com
Nancy C. Peters, EdD (2007) is a Nurse Practitioner specializing in geriatric and women’s health.
ncp13@columbia.edu
Mary Jane Detroyer, MS, RD, CDN (1997) is the President of a nutrition practice specializing in weight
loss, eating disorders, heart disease, diabetes, and sports nutrition. She also owns a personal training
business working both with the general public and special populations. mjdetroyer@usa.net
Felicia D. Stoler, DCN, RD (1999) is a Media Spokesperson, Journalist, and Nutrition Consultant.
fstoler@att.net
Karen Reznik Dolins, EdD, RD, CSSD (2000) is the Director of Nutrition at Altheus, an advanced
health and performance center. She also teaches Seminar: Nutrition in Exercise and Sport at Teachers
College, Columbia University and is a Nutrition Consultant. krd7@columbia.edu
Jeanne (Galligan) McLaurin, MS, RD (2001) is currently raising her 3-year old son Griffin and 2-year
old daughter Sophia, with plans to return to a career in the nutrition profession in the near future.
galligan_jmg@hotmail.com
Linnea Matulat, MS, RD, CDN (2003) is a Nutritionist at God’s Love We Deliver, a non-profit program
that provides fresh, nutritious meals for individuals living with HIV/AIDS, cancer, and other serious
illnesses. lmatulat@gmail.com
Reyna Franco, MS, MBA, RD, CDN (2004) is owner of Nutrition and Exercise Consulting, which
provides nutrition and exercise counseling to private clients and businesses. rfranco@nyc.rr.com
Andrea Marshall, MS, RD, CSCS (2004) is currently unemployed due to her recent marriage and move
to Georgia. aemarshall04@aol.com
Mary Zotos, MS, RD (2004) is the Bariatric Program Coordinator and Nutritionist for Luthern Medical
Center. maryaz201@aol.com
Elizabeth Avery, MS, RD (2005) is a Clinical Dietitian at the University of Colorado Hospital.
Sotiria Tzakas, MS, RD (2005) is a Clinical Nutritionist at the Hospital for Special Surgery providing
inpatient and outpatient care. stzakas@hotmail.com
Anyea Lovette, MS, RD, LDN (2006) is a Clinical Dietitian in long-term care with Sodexho Senior
Services. anyea.lovetterd@gmail.com
Angel C. Planells, MS, RD (2006) is a Home-Based Primary Care Clinical Dietitian for the Department
of Veterans Affairs. She also recently got married this past November. acplanells@gmail.com
Amanda Straley, MS, RD (2007) is a Clinical Dietitian in long-term care for Sodexho. She is also a
Nutrition Consultant for a sports facility complex in New Jersey where she works with high school and
college athletes. asmile3880@gmail.com
Valerie Ghibaudi Machinist, MS, RD, LDN (1997) is a Health Educator with Massachusetts
Department of Public Health. She also has a nutrition consulting business and monthly local cable
access nutrition show. vag1@cornell.edu
Cristiane Costa, MS, RD (2001) is a Senior Program Officer for the International Center for AIDS
Care and Treatment Program.
Jennifer Black, MS, RD (2003) is a doctoral student at New York University whose research which
focuses on the influence neighborhood characteristics have on dietary choices and body weight has
been published in the January 2008 issue of Nutrition Reviews. In addition, she teaches Community
Nutrition at NYU.
Kathleen O'Herron, MS, RD (2003) was a Nutritionist at Canyon Ranch Health and Wellness
Resort before recently relocating back to Rochester, NY, where she plans to re-enter the field of
nutrition soon. kmoherron@yahoo.com
Caroline Cundiff Mayes, MS, RD, CDE (2004) is currently in the United Kingdom and is working
on developing an interactive Web site focusing on nutrition. ccmayes@gmail.com
Community Nutrition
Rosanna Campitiello, EdM, MS, RD (2005) is Program Officer, Food and Nutrition Department,
at FoodChange, where she manages the SchoolFood Plus Cafeteria and Wellness Council Programs.
rcampitiello@gmail.com
Combination Majors
Lily S. Hsu, Ed.D., R.D. (Nutrition and Education, 2005) is the Assistant Provost for Academic
Affairs at Massachusetts College of Pharmacy and Health Sciences. lilyshsu@gmail.com
Toby Jane Hindin, M.S., Ed.D., NYS-LN, DC-LN, CNS (Nutrition and Education,
Community Nutrition Education, 2001) works for Advanstar Communications where she is the
editor-in-chief of Contemporary Pediatrics. (contemporarypediatrics.com). She was invited to
present her doctoral research this past June, at the First Media Literacy Education Research
Summit. tjhindin@verizon.net, thindin@advanstar.com
Lora A. Sporny, MA, MEd, EdD (Nutrition and Education, 1992) is an adjunct professor in the
Nutrition Program at Teachers College, Columbia University. golora@msn.com
Marcia C. Miller, Ed.D., R.D., CDN, CFCS (Nutrition and Education, 1983) is a retired
dietitian. Marstan18@msn.com.
Lorraine Handler Sirota, Ed.D., R.D., CDN, FADA (Nutrition and Education, 1981) is an
associate professor at Brooklyn College, City University of New York, currently teaching
Geriatric Nutrition, Community Nutrition Education, Nutrition and Exercise, and Fundamentals
of Nutrition. She also provides counseling and mentoring as well as conducts research for the
University. lsuesir@aol.com.
Arlene Spark, Ed.D., R.D., FADA., FACN (Nutrition and Education, 1980, Community Nutrition
Education, 1773, Nutrition and Public Health, 1972) is an associate professor and coordinator of
nutrition programs at Hunter College where she teaches, conducts research, and coordinates the BS
and MPH degree curricula, as well as the dietetic internship. She developed the new CUNY Doctor of
Public Health concentration in public health nutrition, which accepted its inaugural class in September
2007. Her book Nutrition in Public Health: Principles, Policies, and Practice was published by CRC Press in
May 2007. aspark@huntercuny.edu
Marian Melby Abbott, M.A. (Nutrition and Education, 1948) completed her ADA internship in
1946 at the University of Michigan. She is now retired.
Dorothy Abel Rosner, M.A. (Nutrition and Education, 1945) relocated to California in 2003
after a career of teaching Home Economics and Nutrition, followed by a career in real estate sales.
She now heads the AARP chapter in San Jose dealing with senior issues.
Virginia Rogers Cushing, M.A. (Nutrition and Education, 1943) received her M.S. in Science
Teaching from American University in 1972. In 1944-1949 she got her teaching credentials and
taught math and science in overseas school as well as in Fairfax, Virginia, for over 25 years.
Additionally, she worked as a German-language translator. Virginia, her husband, and the rest of
the family are all healthy and she attributes this partially to providing nutritionally sound food for
all of them in the Congo (1961-1965) during famine.
Granula is a predecessor to
our modern day Grape-Nuts and
used Graham flour, which is rich To read more on health trends, visit
in bran, to provide its wholesome the blog at www.blogsoop.com,
punch. Graham flour is a type of Naturally, this didn’t go over where this particular Op-Ed has
whole wheat flour named after well. Dr. Jackson sued his been published.
the American Presbyterian unoriginal competitor, receiving a Blogsoop organizes restaurant
minister Reverend Sylvester nice settlement. Kellogg changed reviews by food bloggers into a
Graham, an early champion of the name to “Granola,” perhaps searchable restaurant database.
dietary reform. Graham was way to keep the sound of the cereal’s
before his time in decrying the popular label. But after all this,
processed white flour that had Kellogg had become more
become a staple in most interested in his latest
households. Back then, granula Have a response?
undertaking: Corn Flakes. As for
contained a hefty dose of dietary Email us:
granola, it grew to take on many a
fiber, plant proteins, phyto- grapevine@columbia.edu
form…
nutrients, antioxidants, vitamins
and minerals, and it offered
significant health benefits. Granola experienced a
popular resurgence in the 1960s,
with the addition of fruit and nuts
But it was Dr. John Harvey and an almost cult-like following
Kellogg who brought the cereal to with the ‘hippie movement’, but
the masses. As a Seventh-day by then it had long-since departed
Adventist, Kellogg preached from its predecessors’ hearty and
health and wholeness, heart-healthy roots.
Shameless Promotion...
Pick up your fork, ahem, pen and write for The Grapevine!
b. RESTAURANT REVIEW. Must be a student's budget of $25 or less for an entree, appetizer,
and drink. Must have healthful cuisine options. Review always includes a description of the
taste, decor, atmosphere, service, price, recommendations, and healthfulness of the meal. Let
your inner critic roar!
c. JOURNAL WATCH. There are many, many new studies; maybe you have read one recently
or heard about a controversy (or two, or three, or 234729342!!!) in the nutrition arena. If you
haven't, check out the Journal of the American Dietetic Association for some abstracts.
d. RECIPES. Have a favorite recipe? Tasted one? Read one? Send it on over; you will be
acknowledged.
g. FITNESS. We know the APN students like to exercise. Tear out a page from your log, and let
us in on your workout. (Of course, you don't necessarily need to be APN). We'd also like to
hear any new exercises you've performed or have heard about.
h. HOT TOPICS. Want to be our cover story author? Run a hot topic of interest by us.
i. DPD/INTERNSHIP. Those of you who have done or are currently doing the dietetic
internship: Tips and suggestions are useful for those preparing to begin their DI. Write about
your experience.
ANY other ideas are welcome. This newsletter is FOR YOU, BY YOU; therefore, we expect to
provide the most accurate, up-to-date information, relevant to your life right here, right now.
Thank you!
It’s wintertime at Teachers College, and the only thing most of us Physioball Leg Lifts
have to look forward to is work and more work. While struggling to a. Lay flat on your back
maintain a balance between courses, jobs, study groups and tutorials, b. Hold a physioball in
how many of us are making exercise part of our daily routine? And between the lower part of
even for those of us who keep our exercise commitments, how many
your legs
of us have difficulty training in these cold winter months?
c. Place hands comfortably at
No matter how busy you are, and no matter what time of year it is, your sides and relax torso,
it’s still possible to get and stay in shape. As tempting as it may be, keeping your back flat
you can’t wait for things to ease up at your job or for mid-term against the ground
exams to pass—or even for the weather to change. The American d.Lift the physioball off the
College of Sports Medicine (ACSM) recommends moderate aerobic floor with your feet and
exercise for at least thirty minutes a day, five days a week, and squeeze your glutes
resistance training twice a week. How do your workouts stack up?
e. Lift the ball a foot and a
Exercise doesn’t have to be time-consuming to be effective. It just has half off the ground and
to be consistent and efficient. I want to share three exercise programs lower without letting the
that will help get you in shape this winter (page 19). Each program is ball touch the ground
tailored for a specific fitness level. So whether you’re just starting or f. Lift and lower for a count
have been training for a while, you’ll find something to fit your needs. of 15, making sure not to
arch your back during the
Keep in mind that it is important to vary your workouts, so be sure to
movement.
change it up from week to week. And don’t let the weather deter you.
Bundling up and braving the cold will only make you appreciate the g. Repeat for 3 sets of 10
spring time even more. repetitions.
Area worked: Abs and inner
thighs
“The American College of
Sports Medicine (ACSM)
recommends exercising for
thirty minutes a day, five days
a week, and resistance training
twice a week. How do your
workouts stack up?”
B la c k B e a n S o
up
1 Tbsp Olive Oil
1 large onion, diced Salt and pepper to
taste
1 jalapeno, seeds Water to taste
removed
and diced (add se
eds for
enhanced spice)
1 carrot 1. Sauté onions an
d carrots in oil over
1 stalk celery (optio medium heat.
There’s nothing like a nal)
1 red bell pepper, 2. After about 5 mi
nutes, add peppers
diced
1 small can (15 oz and celery; sauté un
hearty bowl of black ) black beans, til tender.
drained (or about 3. Add the spices,
one cup dried cocoa powder, and
bean soup to warm beans, soaked an black beans; stir 1
d cooked) minute.
1 large can (32 oz 4. Add tomatoes an
) whole tomatoes d juice, raise heat
you up in the winter! (smoked or regular
)
to a simmer. Cove
r and lower heat;
1 Tbsp cocoa powd simmer for 30 minu
er tes.
1/2 tsp cinnamon 5. If you want a thi
nner soup, add wa
1 heaping tsp cumi to taste during cook ter
Try this recipe, offered to n ing.
Fresh cilantro, ch 6. Serve with cilan
opped tro, lime, and yogu
rt.
The Grapevine by Kerri- Lime wedges
Plain yogurt
Ann Jennings
THE GRAPEVINE
Teachers College, Columbia University
S tu den ts, F a cu lt y a n d s ta f f
Teachers College, Columbia University