February_Newsletter_Edit

The Nutrition
Edition
FEBRUARY 2022

February 2022
The Nutrition Edition
BY YOUR CAMPUS DIETITIAN: CECILY MARTINEZ
Superfood:
Herbs & Spices
Herbs and spices are often used interchangeably to describe
seasonings; however, they are not the same thing. An herb is
generally defined as the leaf of a plant used in cooking, such as
parsley, cilantro, basil, and mint. Spices are from any part of a
plant (seed, root, fruit or bark) that is dried. Some examples of
spices include black pepper, cinnamon, cumin, and many more!
Herbs and spices are a great way to add flavor, color, and
fragrance to food with little to no sugar, salt, or fat. These
seasonings also provide beneficial properties, including
antioxidants and food preservation.
Anti-inflammatory Properties: Turmeric, red pepper, black
pepper, and ginger root have been widely studied to provide the
body with anti-inflammatory benefits.
Antioxidant Benefits: Rosemary, clove, sage, and oregano are
excellent sources of antioxidants with their high content of
phenolic compounds that can protect the body from oxidative
stress and cancerous cell formation.
Aids in Heart Health: Garlic, cayenne pepper, cilantro and
cinnamon have been found to help lower blood pressure and
cholesterol levels. Seasonings like basil, black pepper, cumin, and
onion are great replacements for the taste of salt. Reducing salt
intake can help lower one's risk for heart disease.
FOOD HACK!
Combining black pepper and turmeric together
significantly increases the absorption of
beneficial properties found in turmeric. Black
pepper contains a bioactive compound called
"piperine" that enhances the absorption of
curcumin found in turmeric.
February is American Heart Month, a time where we can
highlight ways to take care of our hearts through food,
movement, and connections. Here are a just a few steps to
show self-care to your heart:
Eat foods that contain healthy fats: Try to include
monounsaturated and polyunsaturated (omega-3 and
omega-6) fats in your diet. You can find these healthier fats
in avocados, nuts, fish, and seeds.
Add nuts to cereal, salads or muffins.
Try avocado on toast and avocado oil in salad
dressings.
Eat fatty fish twice a week, such as salmon, lake trout,
tuna, mackerel and sardines.
Include dietary fiber: The recommended daily intake of
fiber is 25-30 grams per day. A food is considered a good
source of fiber if it contains at least 3 grams per serving.
Make half your plate fruits and vegetables at each meal.
Include plant-based foods as sources of protein,
including tempeh, beans, lentils, seeds and nuts.
Choose whole grains instead of refined grains
whenever possible. Try popcorn, a whole grain, as a
fibrous snack!
Be active: Doing regular physical activity lowers blood
pressure and reduces the risk of developing heart disease.
It can also help you feel more energetic and relaxed.
Be active in your own way by choosing physical
movements that you enjoy (yoga, jogging, dancing, etc).
Start with small, realistic goals and work your way up to
the recommended 30-60 minutes of moderate physical
activity most days of the week.
Try to sit less. Walking is a movement that can help
reduce stress and support heart health.
Spend time with loved ones: Spending time with family
and friends help reduce stress and improve mood, which
directly impacts heart health!
Go out for dinner with a friend or family member.
Call a friend you have not seen in awhile to catch up!
Get social by working out with friends and family.

February 2022
This year's Love Your Body Week is from February 21st to the 25th. In
celebration of body appreciation, I wanted to take this opportunity to review
what it means to achieve food freedom and how this can be a part of one's
way to show love to their body. "Food freedom" is defined as eliminating all
diets, rules, or morality with food, allowing food to be a part of your life
without controlling it. Food freedom can also be viewed as eating in
alignment with your values without feeling stress, anxiety, guilt, or shame. By
eliminating diet rules and restrictions, you are allowing yourself to perceive
food with no moral value, meaning, no food is "good" or "bad."
Food is food and nourishes the mind and body in many different ways. It has
evolved to be so much more than nutrients. Food is about culture, bringing
people together, and enjoying delicious combinations of taste and flavor.
Bottom line: All food can be a part of a healthy diet. Practicing this
approach to eating has been found to be a key component to building a
healthy relationship with food. How does food freedom correlate with
showing love to one's body? Practicing food freedom not only means making
peace with food, but also with your body. Your body knows best, so honoring
its hunger cues and cravings is a way to show appreciation and love.
Here are some ways to
practice self-love:
Be gentle with yourself
Honor your hunger cues
Eat foods that improve your mood
Practice joyful movements
Focus on self-care over self-control
Explore sustainable food habits
Concentrate on overall health
What works for someone else, may not
work for you. Allow yourself to explore
different dishes and sustainable food
habits that support your mind, body,
and way of life.
Another way to focus on self-care over self-control is to ditch the mentality
that you have to "earn" your food. This perspective suggests that the body is
not worthy of being fueled unless it is earned through food restriction or
physical activity. This can negatively impact one's view of food and
themselves. Our bodies are worth so much more than the space we take up.
It allows us to live, breathe, and change the world. Removing the focus on
self-control and the association of guilt or shame with food will allow you to
love and care for your body properly. We always deserve to eat, regardless of
what we ate the day before. Our bodies deserve to be nourished.

February 2022
GUEST SPOTLIGHT
EX ECUTIVE PASTRY CHEF: CLAIRE CRENSHAW
SPICE UP YOUR VALENTINE
Valentine's Day is around the corner,
which makes this a great opportunity to
introduce sweet spice blends to your
baked goods. If you think spices are only
used for savory dishes, think again!
Desserts can greatly benefit from spices,
as they elevate flavors and aroma. Even
just a small amount of spice can mean the
difference between a good dessert and a
great dessert. Chartwell's executive pastry
chef, Claire Crenshaw, shared some of her
favorite sweet spice blends and baking
spice tips!
Popular baking spices include cinnamon,
nutmeg, and allspice. "Spices used in
savory dishes can also elevate the flavor
of desserts. This includes rosemary, sage,
and black pepper," says Crenshaw. "One
of my favorite spice pairings for
Valentine's Day is pink peppercorn with
orange zest. Together, they provide a
floral element to the dessert. This pairing
is great for shortbread." Some of
Crenshaw's other favorite sweet spice
blend combinations include cinnamon,
ground ginger, clove, allspice, and nutmeg.
Any combination of these spices will
surely make any kitchen feel warm and
cozy!
Choosing to use a fresh or dried spice can
alter how strong a flavor is. "If a recipe
calls for ground ginger and you decide to
use fresh, be sure to use less than what
the recipe calls for," says Crenshaw. Fresh
spices tend to be more potent than their
dried counterparts, but do not last as
long. You can ground your own spices or
buy them already grinded. Be sure to
label and store spices in a cool, dry place
and use within six months or until the
expiration date.
Whether you only bake for the holidays or
regularly find yourself with a whisk and
mixing bowl, your spice cabinet deserves
to be an essential component of your
desserts. "The more spice, the better! You
lose flavor of the spices as it evaporates
during the heating process. Do not be
afraid to use spices," says Crenshaw as
her final tip. No matter how you use them,
there’s no beating the smell of a spice
dessert baking in the oven on a cold
winter’s day.

February 2022
YOUR CAMPUS DIETITAN
Email: diningdietitian@uchicago.edu
Cecily Martinez, MS, RD, LDN
Cecily encourages students to explore the endless possibilities food has to offer. She believes
food should not only be nourishing, but enjoyable. At the University of Chicago, Cecily's role is to
provide nutrition education and help students feel confident in their food choices while
navigating the Dining Commons. She also serves as a student advocate and a contact person for
students with food allergies and special diets. Cecily is a registered dietitian nutritionist with a
bachelor's and master's degree in nutrition and dietetics. She is also ServSafe and ANSI Allergen
Certified. Cecily is available to assist you with any nutrition-related questions you may have.
Please contact Cecily at dining-dietitian@uchicago.edu
INDIVIDUALIZED NUTRITION COUNSELING
UChicago Dining provides complimentary nutrition, dietary, and allergy-related food
counseling so all UChicago students can meet their food goals and eat with peace of mind.
Some of the areas UChicago students have access to individualized care include:
Healthy and Mindful Eating
Nutrition and Fitness
Vegetarian and Vegan Nutrition

@uchicagodining