NUTRI NEWS October 2022

UNIVERSITY OF NORTH FLORIDA
OCTOBER 2O22
3PRINCIPLES OF
SPORTS NUTRITION
JERUSALEM
ARTICHOKES
MONTHLY HACKS
MINIMALIST FASHION:
HEALTH
EFFECTS
OF TRENDY
DIETS
STUDENT SPOTLIGHT
Sarah Castro
Healthy Living - Seasonal Foods - Vitamin C - Hempies-
https://unfnutrinews.wordpress.com/

Table of Contents
3
INTERNATIONAL
COLLABORATION
Psychosomatic
Medicine, an approach
for treating nutrition
problems
11
MYTHBUSTING
Is Organic really better?
18
FACULTY
SPOTLIGHT
An interview with
Dr. Casey Colin
5
MONTHLY HACKS
Why Shop in Season?
13
THE LUNCH BOX
Hempies
21
SHOPPING IN SEASON
Jerusalem Artichokes
7
STUDENT SPOTLIGHT
Sarah Castro -Brooks 10 and
Meals on Wings
14
NUTRITION
RESEARCH
Is the effect of caffeine in
coffee and tea the same?
25
SPORTS NUTRITION
The three principles of sport
nutrition
28
FOOD SCIENCE
The health effects of
trendy diets
40
34
YOUR ESSENTIAL
GUIDE TO VITAMINS
AND MINERALS
Vitamin C
36
FNCE 2022
NUTRINEWS
STAFF
Meet our staff!
Follow us!
@unfnutrinews
https://unfnutrinews.wordpress.com

INTERNATIONAL COLLABORATION
PSYCHOSOMATIC MEDICINE, AN
APPROACH FOR TREATING NUTRITION
PROBLEMS
Written by:
Torres-Reyes Daniel1 and Márquez-Sandoval Fabiola1
Doctorado en Ciencias de la Nutrición Traslacional, Centro Universitario de Ciencias
de la Salud (CUCS), Universidad de Guadalajara (UdeG), Guadalajara 44320, Mexico
Research is an orderly search for an answer to a specific question.1 It is based on the scientific method,
which is the foundation of any investigation, because it is based on systematized stages (observe, ask,
hypothesize, experiment, and conclude) that allow reporting reliable results that anyone else following
those steps can repeat. 2
Psychosomatic medicine is an important link to consider when investigating what happens during an
illness and how a phenomenon observed in laboratory research could impact humans. Blood pressure, for
example, is a component that affects the entire system and is closely related to the psychosomatic variable;
for instance, it is known that high blood pressure is associated with heart failure, atrial fibrillation, kidney
disease, heart valve failure, aortic syndromes, heart attacks, dementia, and ulcers in the stomach and
duodenum, which damage the normal structure and function of the intestine. 3,4,5
3

It has been investigated that religions, particularly those that include the practice of meditation, have the
potential to control blood pressure, and although meditation is already very helpful because it causes the
release of acetylcholine, which induces cardiac slowing, religion can bring about psychological
relaxation by promoting kindness, forgiveness, a sense of belonging, and security, thus downregulating
hypothalamic activation, and better controlling glucose levels within the body. 6,7,8,9
In the same way as religion and spirituality, there are other variables of the human psyche to consider
when nutrition research is being carried out, since it has been reported that this practices also affect
metabolic parameters. Metabolic syndrome is a group of risk factors, characterized by abdominal
obesity, dyslipidemia, low levels of "good" cholesterol (HDL), hypertension and insulin resistance. 10
According to a recent study, the greater the negative affect perceived by a person, the greater the risk of
developing metabolic syndrome11. People who perceive ethnic discrimination are also at risk,
contributing 7% to the development of this metabolic complication.12 Similarly, in a psychosomatic
field, the risk of developing this syndrome increases in people who show attachment manifestations and
search for affection in their speech as a way of dealing with stress. 13
Thus, taking the time for observing our bodies and the situations we are in will provide us with a more
accurate interpretation of our health and nutrition. Overeating or undereating, eating too slowly or too
quickly, choosing fresh or processed foods, and so on are daily food-nutritional issues that the
population faces on a daily basis and whose relationship with our mind is very present, but we don't
always give ourselves the chance to listen to it.
REFERENCES:
1. Thomas CG. Research: The search for knowledge. In: Research Methodology and Scientific Writing. Springer International Publishing; 2021:1-32.
2. Otzen T, Manterola C, Rodríguez-Núñez I, García-Domínguez M. La necesidad de aplicar el método científico en investigación clínica. Problemas, beneficios y
factibilidad del desarrollo de protocolos de investigación. Int J Morphol. 2017;35(3).
3. Fuchs FD, Whelton PK. High blood pressure and cardiovascular disease. Hypertension. 2020;75(2):285-292. doi:10.1161/HYPERTENSIONAHA.119.14240
4. Lee YB, Yu J, Choi HH, et al. The association between peptic ulcer diseases and mental health problems: A population-based study: a STROBE compliant article.
Medicine (Baltimore). 2017;96(34):e7828. doi:10.1097/MD.0000000000007828
5. Sharma A, Jakhar M, Thakur S. Pacing the ulcer healing by choosing the right diet. World Journal of Pharmaceutical Research. 2021;10(12):550-559.
6. Russo MA, Santarelli DM, O’Rourke D. The physiological effects of slow breathing in the healthy human. Breathe (Sheff). 2017;13(4):298-309.
doi:10.1183/20734735.009817
7. Meng Q, Xu Y, Shi R, et al. Effect of religion on hypertension in adult Buddhists and residents in China: A cross-sectional study. Sci Rep. 2018;8(1).
doi:10.1038/s41598-018-26638-4
8. Seybold KS. Physiological mechanisms involved in religiosity/spirituality and health. J Behav Med. 2007;30(4):303-309. doi:10.1007/s10865-007-9115-6
9. Kuo T, McQueen A, Chen TC, Wang JC. Regulation of glucose homeostasis by glucocorticoids. Adv Exp Med Biol. 2015;872:99-126. doi:10.1007/978-1-4939-
2895-8_5
10. Castro-Barquero S, Ruiz-León AM, Sierra-Pérez M, Estruch R, Casas R. Dietary strategies for metabolic syndrome: A comprehensive review. Nutrients.
2020;12(10):2983. doi:10.3390/nu12102983
4

5
Monthly Hacks
You may be asking yourself why
would I shop seasonally when I
can get any produce I want,
year-round in grocery stores?
Well, shopping seasonally is not
only better for your health, but it
is also better for the
environment and can cut your
grocery costs significantly.
Shopping seasonally has many
benefits for your health this is due to
the way the vegetables are grown
and harvested during certain times
of the year, seasonal veggies are
packed with the highest amount of
nutrients.
Shopping seasonally is also great
for the environment because you
are lessening your environmental
footprint, it takes a greater amount
of time and energy to grow food that
is grown in less-than-ideal climates.
By shopping in season, you are
allowing your fruits and veggies to
take the time they need to grow in
their environment.
By Georgina Brace
Shopping in season also has a
great impact on your wallet. If you
have a few minutes in the grocery
store pay attention to the price of
fruits and vegetables throughout
the year. When produce is in
season, you'll see that you can buy
an abundance of this produce at a
sale price. An example of this is
strawberries, you'll notice
strawberries are in season when
grocery stores do a BOGO (Buyone-get-one).
This is because
when produce is grown on its own
it costs less in labor and time, so
farmers can price them lower.

6
Tips to Shop Seasonally
1. The #NUMBER 1 best way to shop in season is
to visit your local farmers’ market, they will
usually have seasonal produce that they are
growing and harvesting that month. Some
local farmers’ markets that are local to our
area are:
a. Riverside Arts Market- Every Saturday (10
am-3 pm)
Location: 715 Riverside Jacksonville, FL 32204
b. The Jacksonville Farmers Market: Dawn to
Dusk 365 days a year
Location: 1810 W Beaver St, Jacksonville FL
32209
c. Beaches Green Market at Jarboe Park: Every
Saturday, 2-5 pm
Location: 5th St Jarboe Park Neptune Beach, FL
32266
2. Check your local grocery stores for any
deals, these are usually seasonal produce and
the best time to get your hands on this
nutrient-dense produce!
3. Keep a list of seasonal produce for each
season (Spring, Summer, Fall, Winter), and look
out for these produce items!
Riverside Arts Market
Seasonal Produce
for October
Vegetables: Arugula,
Beets, Broccoli, Brussel
Sprouts, Cabbage,
Celery, Cucumber,
Collard Greens, Kale,
Sweet Potatoes,
Tomatoes, Spinach,
Pumpkins. Squash
Fruits: Apples,
Blackberries,
Cranberries, Grapefruit,
Grapes, Limes, Plums,
and Pears.

Student
Spotlight
What inspired you to pursue your
degree?
I’ve always loved food. I’ve worked in
restaurant management for many years
before realizing I wanted to know how
food affects your body not just how to
cook it. My inspiration came from my
individual health journey. I was struggling
after having children and I was so
frustrated with all the false and
misleading information on the internet. I
started looking into what options were
available for school and careers at UNF.
The Nutrition and Dietetics program stood
out to me and now I’m in my senior year.
Sarah Castro
What activities or hobbies do you
enjoy doing outside of school?
I love being outside, going for a run,
finding a new park with my toddler, or
just hanging out at the beach.
What has been most challenging to
you since beginning your program
here at UNF?
The most challenging factor for me is
balancing home and school. My kids are
very active, and we are always running
around to a practice, tournament, or
family event, so finding time to study or
complete homework outside of school is
difficult.
7

8
What advice would you give to
incoming students entering the UNF?
Be involved in your school community. Get
to know your classmates, volunteer, and
join a club. There are so many great
people and communities within UNF and
having an extra support system is always
helpful.
What has been your favorite class in
the Nutrition and Dietetics Program?
My favorite class so far is Advanced
Nutrition Science, but I think Nutrition
Therapy might win that title once I
complete this semester.
Colorful Salad Prepared by
Meals on Wings Volunteers
What plans and goals do you have
after graduation?
I plan on applying for the MS/DI program
at UNF after completing my BS. My goal
after graduation is to pass the RD exam
and move into a clinical position working
with diabetic patients.
Do you have a favorite inspiring quote
or mantra that you live by and would
like to share with others?
If you can’t beat fear, just do it scared.
What does being part of Brooks 10
entail?
Brooks 10 includes volunteering to events
every semester to share your experience
at UNF and support new and current
students. Brooks 10 members should
represent UNF in a professional manner
and maintain the standards of Brooks
College of Health.
What do you like the most about being
part of Brooks 10?
I like talking with new students and
sharing my experience, giving advice,
and helping them conquer their fears
about their first semester.

What does it mean to be part of Meals
on Wings to you?
Meals on Wings is a great way to give
back to our community and seniors. The
seniors on my route are always so happy
to see us. Many of them tell us about
their children and grandchildren. We also
have a lady that gives us a little bag of
candy every time we see her. When you
volunteer to do something for someone
else there is just a different feeling you
get and an attachment to the work you
are doing because you know it makes a
difference in someone’s day and puts a
smile on their face.
Short Answer Qs
Favorite color? Teal
Favorite color? Teal
Favorite food? Pizza
Favorite food? Pizza
Favorite book? Any motivational,
self-help,
Favorite
or educational
book? Any
book.
motivational,
I most
recently
self-help,
read
or
Atomic
educational
Habits
book.
by James
I most
Clear.
recently read Atomic Habits by James
Clear.
Favorite pastime? Organizing – I
know
Favorite
it sounds
pastime?
weird but
Organizing
when I have
– I
free
know
time
it
I
sounds
love reorganizing
weird but when
a room
I have
or
moving
free time
furniture
I love reorganizing
around
a room
and
or
redecorating.
moving furniture around and
redecorating.
Biggest fear? Passing on bad habits
to
Biggest
my kids
fear? Passing on bad habits
to my kids
Greatest motivation? My kids
Greatest motivation? My kids
9

10
O C T O B E R 1 0 T H
W O R L D M E N T A L
H E A L T H D A Y

11
Myth Busting
Is Organic Really Better?
Written By
Dahnine M oyer
Over the last few years, organic food has spread like wildfire.
Despite higher prices, buying organic is turning from an
alternative into a moral and social responsibility. Organic food
is marketed as healthier, natural, and ethical. What does it
mean when we say organic? There is no global consensus, so
different regions have different definitions and rules. In
general, organic food is farmed without GMO seeds, synthetic
fertilizers, or synthetic pesticides. Instead, organic farmers use
more traditional ways of producing food, like crop rotation,
and use organic fertilizers, such as compost or manure. While
the motivation to buy organic food is clearly noble, can we
still purchase conventionally grown?
Is organic food healthier? One idea associated with organic
crops is that their organic cultivation is supposed to make
them more nutritious and healthier. Indeed, several studies
have found that organic foods contain more antioxidants.1
Plants produce them as a sort of homemade pesticide. Organic
plants must work a bit harder, while regular plants have
plenty of help from humans and pesticides. Antioxidants are
believed to have many health benefits.2

What about organic being more nutritious? Well, the
evidence is mixed.3 Some studies have found that organic
food can have slightly higher concentrations of vitamin C and
omega-3 fatty acids. The differences between organic and
conventional for nutritional value is small. So, from a
scientific view, organic foods do not have significant health
benefits. What we do know is that eating fruits and veggies of
all types is good for you, and most of us do not do that enough.
Eating fruits and veggies is more important for your health
than how they were produced.
Is organic food more natural? 3 People do not only buy
organic to get extra vitamins and polyphenols, but to avoid
something toxic, such as pesticides and artificial fertilizers.
Studies have shown that there is less pesticide residue on
organic produce. This is where things get complicated. Less
pesticide does not mean non at all. While pesticides are
supposed to be a last resort in organic farming, they are not
forbidden. Most of these pesticides are natural toxins, like
oils, sulfur, and copper sulfates. Toxic is toxic no matter if the
substance is manufactured or derived from nature. However,
the pesticides on your fruits and veggies are nothing to lose
sleep over. Washing fruits and veggies thoroughly with a
water and baking soda mixture cleans well. Mix 1 teaspoon
of baking soda for every 2 cups of cold water, and let it soak
for 12-15 minutes.4
People want to do the right thing for the health of their
children and the well-being of the plant. Our instinct is to
think of organic as good and conventional as bad, which can
get in the way of making the most reasonable decision. The
solution could be to stop seeing organic and conventional
farming as irreconcilable. They both have pros and cons, and
the best way to produce healthy food efficiently would be a
combination of their best features. If you simply want to eat
healthy, you should buy more fruits and veggies of any kind,
not necessarily organic. Do your best to buy local food that is
in season. What you eat is much more important than how it
was grown.
Resources
1. Crinnion WJ. Organic foods contain higher levels of certain nutrients, lower levels of pesticides, and may provide health
benefits for the consumer. Altern Med Rev. 2010;15(1):4-12. https://pubmed.ncbi.nlm.nih.gov/20359265/
2. Yang CS, Ho CT, Zhang J, Wan X, Zhang K, Lim J. Antioxidants: Differing meanings in food science and health science. J
Agric Food Chem. 2018;66(12):3063-3068. doi:10.1021/acs.jafc.7b05830
3. Smith-Spangler C, Brandeau ML, Hunter GE, et al. Are organic foods safer or healthier than conventional alternatives?: a
systematic review: A systematic review. Ann Intern Med. 2012;157(5):348-366. doi:10.7326/0003-4819-157-5-201209040-
00007
4. How to Wash Vegetables and Fruits to Remove Pesticides. Food Revolution Network. Published December 1, 2017.
https://foodrevolution.org/blog/how-to-wash-vegetables-fruits/
12

The Lunch Box:
HEMPIES
This month we will take a look at a fan
favorite amongst the nutrition and
dietetics senior class...
Written By;
Kate Overby
You may find us munching away on
them during lecture!
Ingredients
-1/3 + 2 tsps. peanut butter (we recommend
using one that has only peanuts and sea salt
in it!)
-2 tsps. maple syrup
-¼ tsp vanilla extract
-2 tsps. hemp hearts
-½ cup brown rice cereal (can also use brown
rice cacao crisps for some added sweetness)
-¼ cup Dairy-free chocolate chips (dark
chocolate preferred)
Recipe
1.Mix peanut butter, maple syrup, vanilla, hemp hearts, and brown rice crisps in a large
bowl.
2.Pat mixture into a small pan
3.Melt chocolate chips in the microwave using 30 second intervals in a microwave safe
bowl, stirring between until all chips are melted smooth.
4.Spread melted chocolate onto the crisp rice and peanut butter base.
5.Place in the freezer for 30 minutes.
6.Cut into squares and store in the freezer.
*This recipe serves 2. For a family size batch, adjust recipe ratios!
13
Resources
: https://mymeals.earthyandy.com/recipe/6025ce09b6c8c2e513dae8e3

14
Is the effect of caffeine in
coffee and tea the same?
In the morning, we all reach for that pick-me-up cup of Joe to
get our day started. For some people, this means starting the
day off with a piping-hot cup of tea instead of Americans’
usual coffee. This switch may be done because of the
perceived effects coffee and caffeine have on our bodies. Even
though caffeine is the most consumed and studied stimulant,
most people who drink it don't really know how it affects
them. Is the switch from coffee to tea to avoid that caffeine
really the solution? Are these two hot breakfast drink favorites
really all that different in terms of caffeine content?
As the traditional pick-me-up, caffeine has produced a lot of
questions that tabloids are quick to answer. Despite the
backlash that caffeine and coffee always seem to have,
caffeine is deemed typically safe if it is not consumed in high
amounts or over 500mg. As a stimulate,
Sofie Van
Moorleghem

15
caffeine can be moderately addictive, and some
people become reliant on the chemical.
Additionally, with doses of caffeine over 500mg,
people experience symptoms of difficulty sleeping,
anxiety, restlessness, and even chronic headaches
or migraines. Therefore, it is important to monitor
caffeine consumption to ensure that you do not
exceed the recommended caffeine intake for the
day (especially because it is in sodas, iced tea, and
other energy drinks!). Now, this might seem
intimidating, as the public usually has more
caffeine than is in just one cup of hot liquid in the
morning. Yet, to reach the 500mg limit, you would
need 3 to 5 cups of 8oz coffee, so moderation is key!
With 80% of the world having a caffeinated drink
every day, how much caffeine is in a cup of coffee
or tea? Well, caffeine content varies depending on
the way the beverage is prepared and brewed. For
example, even though tea leaves have more
caffeine at 3.5%, they are brewed at a lower
temperature than coffee beans, which have 1.1% to
2.2%. Therefore, coffee has more caffeine per cup.
The amount of caffeine is also dependent on the
temperature of the water and the steep time for all
the drinks! So, a traditional 8oz cup of coffee
contains 95mg of caffeine, with an expresso being
a more concentrated form at 58mg in a 1oz shot. A
traditional 8oz cup of tea of the black variety
contains between 47mg and 90mg, and matcha
(green tea) has more caffeine, ranging between
35mg to 70mg per packet. However, if you want
less caffeine in your tea, steep the drink for a
shorter amount of time to decrease the amount.

16
Aside from the difference in the amount of
caffeine, there is also a difference in the way that
coffee caffeine and tea caffeine affect your body.
Tea contains a protein compound called L-
theanine, which works with the caffeine in tea to
calm and reduce stress without decreasing
alertness effects. Additionally, due to the higher
amounts of antioxidants in tea, there is an
extended period of relaxation and focus because of
slower caffeine absorption. For coffee, the caffeine
is digested and acts quicker than tea, causing
energy to come faster but also leave faster too. This
is because caffeine aids in the release of hormones
that block the neurological parts that cause us to
tire and slowdown.2 Yet, coffee does have some
health benefits, including improving mood,
alertness, athletic performance, and decreasing the
risk of chronic diseases like type 2 diabetes,
dementia, and fatty liver disease.
Coffee and tea are both great beverages to have in
the morning (depending on your situation) and
using them to either get energy for the day or a
quick burst in the moment is great. The most
important thing is to make sure to monitor your
intake and make decisions from there. So, if you are
very concerned about your caffeine intake (or are
pregnant or have a heart condition), consider
switching to a low caffeine tea like white or herbal
and/or switch to a decaf coffee/tea.1 If you like
coffee and tea, you should talk to your doctor if you
are concerned about your caffeine intake.
Otherwise, enjoy your favorite breakfast drink in
moderation!
References:
Wartenberg L. How Much Caffeine Does Tea Have Compared with
Coffee? Healthline. Published October 7, 2019. Accessed August 24,
2022. https://www.healthline.com/nutrition/caffeine-in-tea-vscoffee
Prini M. Caffeine in Tea vs Coffee - There’s a Difference! Blink Tea.
Published December 20, 2020. Accessed September 1, 2022.
https://blinktea.com/blogs/news/caffeine-in-tea-vs-coffee-theresa-difference
Lang A. Coffee vs. Tea: Is One Healthier Than the Other? Healthline.
Published September 6, 2019. Accessed September 1, 2022.
https://www.healthline.com/nutrition/coffee-vs-tea

17

Staff Spotlight
Dr. Casey Colin
1. Tell us about your background in nutrition
from education to experience and how you
came to be at UNF.
I completed my Bachelor of Science in Dietetics
through South Dakota State University. From
there, I was accepted into a dietetic internship
through the University of South Dakota School
of Medicine. For my very first registered dietitian
nutritionist (RDN) job, I was hired as a retail RDN
for a Hy-Vee grocery store in Sioux Falls, SD.
Although I absolutely LOVED my job at Hy-Vee,
the position was only part-time, and I was
seeking full-time employment in a more clinical
role. I left Hy-Vee to accept a full-time position
with the Veterans Health Administration (VA). In
the VA, I gained invaluable experience in both
outpatient and inpatient clinical dietetics. I
worked at two different VA clinics (in SD and
CO) and my collective VA tenure totaled about
12 years. About 7 years into my career, I decided
to go back to school to get my master’s degree.
I guess I got excited about education, because I
decided to go directly into the Doctorate in
Clinical Nutrition (DCN) program through UNF
immediately after I graduated my master’s
program. During the DCN program, my future
started to unfold. I realized I was ready to share
my clinical knowledge and experience with the
new generation of upcoming RDNs, and I was
fortunate enough to be hired to do exactly that
through UNF as a professor! I am also an RDN in
the US Army Reserve. I initially was an enlisted
truck driver, and eventually I became an officer
in the medical corps. The story of that evolution
is a bit longer, so it will have to wait until
another time!
2. What is a message that you would like the
public to know about the importance of
nutrition?
Despite the continued innovative ideas and
concepts that come from nutrition research, one
piece of advice has always seemed to remain
steadfast: as best you can, try to eat real food
with little processing, and try to eat more
vegetables than anything else. Underneath every
single aspect of human health is a nutrition
influence.
18

19
3. In the field of dietetics, what do you feel has
been a big challenge that you have had to
overcome?
The answer to this question is as much
professional as it is personal for me. Throughout
my career, I have felt compelled to protect and
defend the title and prestige of the RDN
credential. In this world of non-credentialed
influencers and pseudoscientists, nutrition
advice seems to come from anywhere and
everywhere. While I still feel an ethical duty to
update the general public, friends, and family
on evidence-based nutrition whenever I hear of
misinformation, I have come to find some solace
in a paradigm shift. That shift entails me
focusing my efforts on being a better RDN –
carving out time to read, study, and even
conduct new research on nutrition. Rather than
engaging in an argument against
misinformation, sometimes redirecting my efforts
in order to uphold and elevate the value of the
RDN in healthcare and in the eyes of the public
is more fruitful and more peaceful. Gandhi said
we need to “be the change we wish to see in
the world.” If RDNs want to uphold the title of
“the premier nutrition expert,” we actually have
to stay abreast of nutrition research and be the
very best!
4. What advice do you have for students
pursuing a degree in dietetics?
To remember that you are just a beautiful and
flawed human who is about to go out into the
world to help other beautiful and flawed
humans to improve their life through nutrition.
Embrace the awkward moments. Fight to be
your most authentic self and remember to have
compassion for others when they struggle. Your
future patients/clients will appreciate your
knowledge and expertise far more when they
can truly sense that you care.
5. What’s your favorite part about being a
professor?
I knew I would enjoy teaching students, but I
didn’t realize the profound fulfillment I would
feel from this job. As a parent, I am always so
proud when I see my kids soaking in knowledge
and applying it to their world with success.
Now, I get to expand that pride to my students
doing the same things. It is really, really
magical.
6. How do you juggle family life, being a
professor?
Very carefully. Just kidding, but it sometimes can
be a struggle, honestly. I am learning to channel
Stephen Covey’s principles as mentioned on the
Seven Habits of Highly Effective People, and to
set boundaries around things that are not
urgent nor important. I like to map out my week
to prioritize both my personal and professional
tasks and make a rough sketch of what I will do
that week and when. I find this process to be
critical in balancing many life roles. I also
heavily depend on my CrockPot and InstantPot!
7. Can you tell us a fun fact about yourself
that many people may not know?
This was the hardest question to answer! I once
won a free meal every week for a year at a
HuHot Mongolian grill in Sioux Falls, SD, for
winning a recipe contest. I no longer remember
that recipe…I wish I did! It was really yummy.

HAPPY
COLUMBUS
DAY
October 10th

21
20
Shopping
in Season
Jerusalem Artichokes
Written by Alicia Scott
Jerusalem artichoke belongs to the
Asteraceae family and originates from
North America despite the name.1 This
plant is known to be resilient to frost,
drought, poor soil, and even pests and
different variations of plant disease. The
history of the crop can date back as far
as before the arrival of the European
settlers because it is said that many
North American Indian tribes used it as
food.2 The name “Jerusalem” is believed
to come from the North American
Pilgrims who thought of it as a new feed
in a “new Jerusalem”. 2 Even though it is
called the Jerusalem artichoke, there is
no relation to the artichoke family at all.
Some fun facts about them are that they
are also called wild sunflower, and there
is another story that the name stems
from Italian settlers who called it
Girasole and that can be translated to
sunflower.
What can you do with Jerusalem
Artichokes?
There are several uses for this plant, the first
one being human consumption. It is described
to have a taste similar to water chestnuts and
is used as a gourmet vegetable.2 The closest
resemblance this vegetable has to any other
vegetable would be a potato. They share
some of the same characteristics as a potato
but when it comes down to the overall
chemistry, roughly 70-80% of the
carbohydrates are in the form of insulin rather
than starch.2 Since they share the same
physical characteristics as potatoes, they can
be prepared the same way, they can even be
eaten raw, made into flour, soup, or even a
breakfast hashbrown. Jerusalem Artichokes
can be used in alcohol production. One
specific country where this is done is France,
and it is used to make wine and beer. It can
also be used to make fructose and even
livestock feed.

22 22
I have added a recipe for crispy Jerusalem
Artichokes courtesy of Alison Roman from
bon appétit.3 They can go with different
varieties of protein such as chicken, fish, or
maybe a type of red meat.
04.
Remove the skillet from heat and
stir in balsamic vinegar, scraping up
any browned bits. Spoon brown
butter sauce and rosemary over
Jerusalem artichoke and serve.
Crispy Jerusalem Artichokes With
Balsamic Drizzle
Ingredients
2 tbsp of olive oil
2 lbs. of Jerusalem
artichokes
4 sprigs of rosemary
½ stick of butter
3 tbsp balsamic vinegar
Kosher salt and pepper
Preparation
Work Cited
Szewczyk A, Zagaja M, Bryda J, et al.
Topinambur - new possibilities for use in a
supplementation diet. Ann Agric Environ Med.
2019;26(1):24-28. doi:10.26444/aaem/102767
Jerusalem artichoke.
https://www.hort.purdue.edu/newcrop/afcm/jeru
sart.html. Accessed August 29, 2022.
Roman A. Crispy Jerusalem artichokes with aged
balsamic. Bon Appétit.
https://www.bonappetit.com/recipe/crispyjerusalem-artichokes-with-aged-balsamic.
Published October 15, 2014. Accessed August
30, 2022.
01.
Heat oil in a large skillet on medium
heat. Add Jerusalem artichokes and
¼ cup water and season with salt
and pepper. Cover and cook, stirring
occasionally until Jerusalem
artichokes are fork tender.
02.
Uncover the skillet and cook, stirring
occasionally, until water is
evaporated, and Jerusalem
artichokes begin to brown and crisp
then transfer to a plate.
03.
Add rosemary, and butter to the
skillet, and cook, stirring often, until
butter foams, then browns.

23
How can shopping in season
reduce your carbon footprint?
First, let us discuss what is carbon footprint. Carbon footprint is the amount
of greenhouse gasses that includes carbon dioxide and methane that are
generated by our actions.1 The United States has one of the highest rates of
carbon footprint per person in the world coming in at an average of 16
tons.1 Carbon footprint has the greatest effect on climate change because of
the carbon dioxide. As we continue to use resources such as fossil fuels and
continue with deforestation, high concentration of greenhouse gases such as
carbon dioxide will threaten a rise in surface temperature on the planet and
this will have life-threatening impacts.
As a people, it is our job to ensure that we are not adding to our carbon
footprint and find ways we can lower it. The main way we can lower our
carbon footprint is by buying locally and in-season products. Seasonal and
local food help to save on fossil fuels because there isn’t a need for longdistance
transport.3 There is also the added benefit that it is fresher and
tastier. It also reduced the need for packaging. When visiting a local family
market, you might find produce in compostable or reusable containers
compared to the single-use plastic you might find at the grocery store. Local

24
armers are also adapting to not using any pesticides
or other chemicals when it comes to planting crops
and that can reduce the amount of air pollutants.
Produce becomes more expensive when it is out of
season because of the sole purpose that it needs to
be imported from the region in the world to grow
year-round.4 This expense is not only seen on the
consumer side, but it is leaving a large carbon
footprint just because of that added transportation.
Take a visit out to your local farmers’ market and
see the variety of fruits and vegetables they have
that are currently in season.
Work Cited
What is your carbon footprint? The Nature Conservancy.
https://www.nature.org/en-us/get-involved/how-tohelp/carbon-footprint-calculator/.
Accessed August 30, 2022.
What is a carbon footprint? What is a carbon footprint?
https://www.conservation.org/stories/what-is-a-carbonfootprint.
Accessed September 1, 2022.
Klemm CS. 6 tips to lighten your carbon Foodprint. EatRight.
https://www.eatright.org/food/planning-and-prep/smartshopping/6-tips-to-lighten-your-carbon-foodprint.
Accessed
September 1, 2022.

25
THE THREE
PRINCIPLES
OF SPORTS
NUTRITION
B y A s a l A b b a s z a d e h
For an athlete to achieve and maintain optimal
performance, it is essential to have a sound nutrition
plan.1 Sports nutrition professionals have researched
the most effective ways to deliver nutrients by designing
strategies to fulfill nutritional needs. (1,2) Nutrition plans
can vary based on athletes’ differentiating and unique
abilities, backgrounds, sport, and more. However, most
nutritional strategies are composed to focus on three
main principles: fueling, hydration, and recovery. (1-4)
FUELING
Food and fluid consumption before exercise
performance can be a preventative measure for
avoiding later exhaustion, aggressive appetite, or
hypoglycemia.2 Fueling aids the body in managing
appetite and prepares the body and muscles during
exercise performance.(2,4) It is recommended that
athletes eat high-carbohydrate meals that are low in fat
and protein before exercise.2 Typically, 85-200 grams of
carbohydrate during a pre-exercise meal will have the
best reaction on an individual’s energy and overall
strength during exercise performance.2

26
HYDRATION
Staying hydrated is crucial for athletes engaged in competitive sports. It is encouraged that an athlete
hydrate before, during, and after training sessions or competitions. Athletes should consume
sufficient amounts of appropriate fluids to avoid injury, maximize performance, and prevent the risk of
dehydration.3 Sweat, as a result of intense activity, can be the primary catalyst for dehydration.3
Furthermore, a large amount of water and salt loss from sweat can even lead to hypo-hydration,
which may cause heat stroke or heat exhaustion.3 Lost minerals can be easily replaced by
consuming an electrolyte-enriched beverage and replenish the body’s electrolyte losses, such as
sodium and potassium. More commonly used sports drinks that have proven to combat dehydration
and the loss of electrolytes are Gatorade and Pedialyte.
RECOVERY
Intense exercise and long activity can result in depleted substrate stores and loss of energy. (2,4)
Specifically the active skeletal muscle, liver, and adipose tissue may experience metabolic shifts from
exercise, thus making the recovery process essential for replenishing the body.4 Consuming
carbohydrates soon after activity assists the body in replenishing glycogen stores. Additionally, eating
lean protein can aid in tissue repair.4 Other methods of recovery include, but is not limited to,
stretching, rest, catered nutrition plan, and muscle therapy. (2,4) Strategic food consumption can
affect aspects beyond an athlete's physical sustainability, it can also offer insight to an individual’s
mental health.4
References:
1. Spriet LL. Performance Nutrition for Athletes. Sports Medicine (Auckland, N.z). 2019;49(Suppl 1):1-2. doi:10.1007/s40279-018-1027-9
2. Grout A, McClave SA, Jampolis MB, et al. Basic Principles of Sports Nutrition. Current nutrition reports. 2016;5(3):213-222. doi:10.1007/s13668-016-0177-3
3. Maughan RJ, Shirreffs SM. Development of Individual Hydration Strategies for Athletes. International Journal of Sport Nutrition and Exercise Metabolism.
2008;18(5):457-472. doi: 10.1123/ijsnem.18.5.457
4. Lundsgaard AM, Fritzen AM, Kiens B. The Importance of Fatty Acids as Nutrients during Post-Exercise Recovery. Nutrients. 2020;12(2):280. Published 2020
Jan 21. doi:10.3390/ nu12020280

THE HEALTH
EFFECTS OF
TRENDY DIETS
BY ISABELLE BRAZELTON
When to Diet
Amidst all of the craziness in the world,
it’s hard to know the right place to turn
for health, weight loss, and dietary
information. When everyone starts talking
about a new fad diet that works miracles,
it becomes so easy to hop on the train
and give it a whirl. Unfortunately, there’s
a high chance that this trendy new diet
isn’t going to give us the exact results
that we want. Some popular diets can
even be dangerous or harmful if not done
correctly. This being said, there are
definitely some popular diets that may
actually be worth our time trying, if we
stick to them.
The first thing to think about is why you
might want to go on a diet or try a new
dietary trend. Weight loss? More energy?
28

Lower blood pressure? Better memory? Not all
diets will be the right choice; so, don’t just
try something because everyone else is doing
it. Next, analyze if you actually need to go on
a structured diet. We don’t want to jump
through hoops for no reason. Sometimes
eating a balanced diet, living an active
lifestyle, and drinking lots of water is all we
need. If you think you need to try something
more, then it’s time to assess the options!
Diets to Proceed with Caution
Keto: this is a popular low-carb, high-fat diet
that is meant to push the body into a state
know as ketosis.1 While it may be useful in
cutting a few pounds somewhat quickly, it is
more so very dangerous and can lead to lifethreatening
complications when not
implemented correctly. It can additionally
lead conversely to gaining more weight,
raising cholesterol, stressing the kidneys, and
building up acid in the blood (known as
ketoacidosis). While some people with Type 1
diabetes and children with epilepsy may be
prescribed a keto diet, individuals who are
not being monitored by a doctor and have not
been directed to partake in a keto diet should
not attempt it.
Gluten Free: this diet involves avoiding all
items that have gluten in them.2 While
avoiding gluten is not particularly dangerous,
it is also likely not necessary and should
mainly be done by medical discretion.
Contrary to some information circling in popculture,
gluten is not bad for you, and cutting
it out of your diet provides no benefit.Some
positive results that people may see after
cutting gluten from their diet are actually a
29

30
The risks of this diet, however, are
weakness, fatigue, and not receiving an
adequate intake of fiber (causing
constipation) or some nutrients.
Additionally, when not monitored
correctly, a low enough carbohydrate
intake can result in ketosis, as
mentioned above. Once again, it is best
to talk with a doctor prior to
attempting this diet.
result consuming less processed foods,
rather than not consuming gluten. This
is, of course, unless you have Celiac
disease or a gluten related allergy.
Celiac disease is an autoimmune
disorder in which the lining of the
small intestine becomes inflamed and
damaged when the protein gluten is
consumed. Those who do not have this
or any other related condition will not
have any positive effects from removing
gluten from the diet.
Atkins: this low-carb diet has been
around since the 60s’ and resembles a
less extreme, more reasonable, and
more manageable version of the keto
diet, focusing primarily on consuming
fats and proteins and limiting
carbohydrates.3 The main goal of this
diet is to help you lose weight
and have more energy. By limiting
intake of carbohydrates to be under a
specified amount, many sugary,
processed foods are cut out, making
weight loss much easier.
Vegan/vegetarian: these diets involve
eliminating animal products from the
diet, and are renowned for being
healthy and sustainable.1 While it’s
true that there are many benefits to
practicing a vegan or vegetarian diet,
this is only the case when they are
done properly and with expert
planning. These diets are known to be
linked to lower cholesterol, lower
inflammation, and lower risk of heart
disease due to their high fiber/low-fat
nature. However, there are some
essential nutrients that are found
primarily in animal products, such as
complete proteins and vitamin B12,
making it important to find alternative
ways to obtain these nutrients in order
maintain a healthy diet. With proper
planning and education, these diets can
be a great choice.
Other Diets to Consider
DASH: this is a heart healthy, low
sodium, high potassium diet that
involves eating lots of fruits,
vegetables, fish, poultry, nuts, and lowfat
dairy and limiting intake of highsugar,
processed foods and alcohol.1 It

is used as a measure to help prevent high
blood pressure, support heart health, and
overall promote the intake of a balanced
and healthy diet. One big thing to note,
however, is that some salt is still needed
in a healthy diet, so individuals must be
careful to never completely remove salt
from their regular food intake, as this
could cause serious complications.
Mediterranean: this is another diet that
promotes a high intake of fruits and
vegetables, as well as nuts, seeds, grains,
beans, fish, and some poultry.1 It also
limits high-sugar, processed foods and
dairy products, with olive oil being a
primary source of fat. Overall, the
benefits of this diet include protection
from cognitive decline and reduced risk
of several diseases such as heart disease,
diabetes, Parkinson’s, and some cancers.
The biggest issue that may arise from this
diet is the risk of a vitamin D deficiency,
being as dairy is a primary source of
vitamin D. This can be avoided through
adequate sun exposure and proper
supplementation.
MIND: this is an exciting, up and coming
diet that operates as a combination of the
DASH and Mediterranean diets with a
focus on combating Neurodegenerative
Delay.4 Its goal is to improve brain health
and serve as protection from diseases
such as Alzheimer’s. The general
guidelines for this diet are to focus on
plant-based foods, limit processed foods
and foods with added sugar, and limit
animal-based foods that are high in
saturated fats.
31

Flexitarian: this is a very balanced and
healthful diet that is still filled with lots of
freedom, variety, and food options; it focuses
on eating a healthful diet of primarily plantbased
products with minimal intake of animal
products.5 The charm of this diet is that you
are able to reap most of the positive benefits
of a vegan/vegetarian diet without being at
risk for some of the potential negatives
(vitamin deficiency, inadequate protein
intake, multiple restrictions). This is a great
diet for those who want to lose weight and
eat an overall healthy diet without feeling
overly limited or restricted. Additionally, this
is a great starter diet for individuals who
would like to ultimately work their way to
becoming fully vegan or vegetarian.
References
9 diet fads to try (or skip completely) in 2022 | Diet
and Nutrition | Prevention | UT Southwestern
Medical Center. Utswmed.org.
https://utswmed.org/medblog/diets-best-andworst/.
Published 2022. Accessed August 30, 2022.
The good news is that you don't have to go grainfree.
Mayo Clinic.
https://www.mayoclinic.org/healthylifestyle/nutrition-and-healthy-eating/indepth/gluten-free-diet/art-20048530.
Published
2022. Accessed August 30, 2022.
Atkins Diet: What's behind the claims?. Mayo Clinic.
https://www.mayoclinic.org/healthy-
lifestyle/weight-loss/in-depth/atkins-diet/art-
20048485. Published 2022. Accessed August 31,
2022.
What to Know About the MIND Diet. WebMD.
https://www.webmd.com/alzheimers/what-to-knowabout-mind-diet.
Published 2022. Accessed August
31, 2022.
Flexitarian Diet Review: Less Meat and Weight
Loss?. WebMD. https://www.webmd.com/diet/az/flexitarian_diet.
Published 2022. Accessed August
31, 2022.
32

Volunteers needed
Give back to your community by preparing nutritious meals for
seniors at the UNF Center for Nutrition and Food Security. Interested?
Send your N# to cnfs@unf.edu

Your Essential Guide to
Vitamins and Minerals
This month is Vitamin C!
By Sofie Van
Moorleghem
Vitamins and minerals play a big role in
all our lives, whether we know it or not,
and vitamin C is no exception. Every
spring, when flu season rolls around, we
hear lots of talk about oranges and the
role that vitamin C plays in keeping those
nasty colds away. So, after popping an
Emergen-C, we go on about our daily
lives without thinking about all the things
that little pill is doing for our immune
system. Well, despite what the packaging
says, vitamin C does a lot more for our
bodies than just keep the flu season at
bay, and it is important to make sure that
this vital nutrient is a part of our daily diet
and health.
The recommended daily allowance or
RDA for vitamin C is 75mg for women and
90 mg for men. Vitamin C is in so many
foods that being deficient is very
uncommon and hasn’t been seen
in many people other than pirates. Scurvy
or vitamin C deficiency often presents
with easy bruising, rough skin, tooth loss,
etc.²
Some of the foods that are
high in Vitamin C include:¹
Citrus, of course, such as
-Oranges
-Lemons and Limes
-Grapefruit
Kale
Cantaloupe
Kiwis
Broccoli
Strawberries
Yellow and Chili Peppers
And Many, Many More!
34

35
All these symptoms happen during
deficiency because vitamin C is
interconnected with many systems of
the body, including the skin, bones, and
brain.3 As a potent antioxidant, vitamin
C helps protect against the buildup of
toxic substances in the body and can
prevent the formation of chronic
disease. Vitamin C also helps with the
formation of collagen, which is used to
build cells, repair cellular damage,
strengthen bones and skin, and heal
wounds.
Now to explain the number one reason
that vitamin C is used by the public.
What is its role in the immune system?
Well, eating an orange when you are
sick might not be such a bad idea
because it does help boost your
immune system in many ways. First, it
boosts production of immune cells or
white blood cells, which increases the
immune system’s defense. Next, it
strengthens and repairs the physical
skin barrier with collagen to further fight
off infection. Lastly, vitamin C works to
decrease inflammation in order to heal
and prevent respiratory and wholebody
infections.⁴
Vitamin C is an all-encompassing
vitamin that packs a potent boost to
many areas of the body. It is not
necessary to take a supplement (unless
your doctor advises it), but it should be a
part of your daily diet. Remember to
keep your immune system (and other
systems) up, even when it is not flu
season!
Resources:
1. Hill C. 20 Foods That Are High in
Vitamin C. Healthline. Published May
9, 2022. Accessed August 21, 2022.
https://www.healthline.com/nutritio
n/vitamin-c-foods
2. Julson E. 15 Signs and Symptoms
of Vitamin C Deficiency. Healthline.
Published May 25, 2018. Accessed
August 21, 2022.
https://www.healthline.com/nutritio
n/vitamin-c-deficiency-symptoms
3. Zelman KM. The Benefits of
Vitamin C. WebMD. Published April 8,
2008. Accessed August 21, 2022.
https://www.webmd.com/diet/featu
res/the-benefits-of-vitamin-c
4. Carr A, Maggini S. Vitamin C and
immune function. Nutrients.
2017;9(11):1211. doi:10.3390/nu9111211

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39

Meet the team
Editor in Chief
Saily
Medero
Co-Editor in Chief &
Treasurer
Georgina
Brace
Head Publisher
Priscilla
Stevens
Social Media
Manager
Lindsey
Cedeno-Ortiz
Faculty Advisor
Dr. Alireza
Jahan-Mihan
Editor
Giovanna
Faria
40

Meet the team
Writer
Sofie Van
Moorlegham
Writer
Feliesha
McCune-
Moyer
Writer
Alicia
Scott
Writer Writer Writer
41
Asal
Abbaszadeh
Mary
Gay
Kate
Overby

42
Meet the team
Publisher
Publisher
Publisher
Tiffany
Hunnicutt
Laurel
Dunathan
Zelina
Vazquez