Nutri News December 2022
This month theme is the colors of health!! You will find articles about: • The importance of a colorful diet “Eat the Rainbow” • How is biotechnology is affecting our foods • What is intuitive eating and how it can help you recognize and be more sensitive to your body’s hunger and satiety signals • Delicious and colorful vegan recipes in the lunch box! • What’s the hype behind Phytochemicals, are they really that important? Let me answer that for you, YESSS!! • Have you seen those foods that claim to be gluten “free” and have wonder what gluten is and if you should care whether your food is gluten free, check our myth busting article to find out more • The holidays are coming and with that all the delicious foods we like to indulge on, but beware “SALT” check out our international collaboration about salt and salt substitutes • “Ditch the dietary supplements and eat whole foods instead” What are the effects of supplement vs whole foods in sports performance • Have you been feeling tired and down recently? you might have a vitamin D deficiency, check out our essential guide to vitamins and minerals article to learn more about the role of magnesium and vitamin D in our mood, sleep, and overall health This month’s student spotlight is Lindsey Cedeno Ortiz, check what she has to say in page 12! For this month interview, we have Dr. Catherine Christie, recipient of the Academy of Nutrition and Dietetics Medallion Award. This is an interview you won’t want to miss!!!! If you are looking to make an impact on campus as well as in the community, look for the fliers highlighting volunteer opportunities. These amazing programs are always looking for more volunteers. It is amazing the difference we can make when we all work together for a better and healthier tomorrow. Happy reading!
This month theme is the colors of health!!
You will find articles about:
• The importance of a colorful diet “Eat the Rainbow”
• How is biotechnology is affecting our foods
• What is intuitive eating and how it can help you recognize and be more sensitive to your body’s hunger and satiety signals
• Delicious and colorful vegan recipes in the lunch box!
• What’s the hype behind Phytochemicals, are they really that important? Let me answer that for you, YESSS!!
• Have you seen those foods that claim to be gluten “free” and have wonder what gluten is and if you should care whether your food is gluten free, check our myth busting article to find out more
• The holidays are coming and with that all the delicious foods we like to indulge on, but beware “SALT” check out our international collaboration about salt and salt substitutes
• “Ditch the dietary supplements and eat whole foods instead” What are the effects of supplement vs whole foods in sports performance
• Have you been feeling tired and down recently? you might have a vitamin D deficiency, check out our essential guide to vitamins and minerals article to learn more about the role of magnesium and vitamin D in our mood, sleep, and overall health
This month’s student spotlight is Lindsey Cedeno Ortiz, check what she has to say in page 12!
For this month interview, we have Dr. Catherine Christie, recipient of the Academy of Nutrition and Dietetics Medallion Award. This is an interview you won’t want to miss!!!!
If you are looking to make an impact on campus as well as in the community, look for the fliers highlighting volunteer opportunities. These amazing programs are always looking for more volunteers. It is amazing the difference we can make when we all work together for a better and healthier tomorrow.
Happy reading!
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Written By: Sophia Harris<br />
The Practice<br />
of Intuitive Eating<br />
As early as the 1900s, fad diets of all kinds<br />
have been followed by many people to lose<br />
weight in pursuit of health1. But in more<br />
recent days, more people are realizing that<br />
these crash diets are not improving their<br />
health but are doing the opposite. More<br />
people are finding varying ways to improve<br />
or maintain their health. One of these latest<br />
ideas is intuitive eating.<br />
What exactly is intuitive eating? The idea of<br />
intuitive eating is to be more conscious of<br />
your hunger cues or when you are satisfied2,<br />
rather than adhering to the strict and<br />
restrictive rules of dieting. Listening to your<br />
body can help prevent overeating or<br />
undereating3. The implementation of<br />
intuitive eating combined with the knowledge<br />
of healthy food options can help both<br />
maintain healthy weight and improve overall<br />
health3.<br />
Recognizing hunger and satiety is an<br />
important aspect of intuitive eating aside<br />
from picking healthier foods3. It is important<br />
to recognize hunger as soon as possible,<br />
waiting too long can lead to overeating which<br />
makes detecting satiety difficult3. Early<br />
indications of hunger are difficulty<br />
concentrating, decreased energy, rumbling<br />
stomach, or the stomach feeling empty3.<br />
Symptoms of late hunger are fatigue,<br />
lightheadedness, headache,<br />
intense sense of smell, increased production<br />
of saliva, and an overpowering need to eat3<br />
Eating slowly is crucial in recognizing<br />
satiety3, as well as knowing the difference<br />
between fullness and satisfaction. When you<br />
are full, your body tells you that you<br />
physically cannot eat anymore while feeling<br />
satisfied is more of a feeling of comfort and<br />
fulfillment3.<br />
Another tip when practicing intuitive eating<br />
is to pick foods that are not only nutritious<br />
but also taste good4. Intuitive eating is not<br />
about eating a limited selection of foods that<br />
you may not like, as seen in typical diets. It is<br />
all about consuming nutritious food that you<br />
enjoy4,everyone has different preferences<br />
so pick items that you enjoy eating.<br />
One final but vital tip to practice intuitive<br />
eating is to be kind to yourself5. Intuitive<br />
eating is not about losing weight, it is about<br />
focusing on what you feel is best for you4.<br />
Everyone is different, and no one practicing<br />
this lifestyle is going to eat the same. All that<br />
matters is that you choose food that feels<br />
enjoyable and comfortable to you. There is<br />
no food that is inherently good or bad, what<br />
is important is balance and a wide variety of<br />
foods. Remember not to be hard on yourself<br />
and to focus on what makes you happy and<br />
healthy.<br />
Resources<br />
1.Rowan T. Diet Culture: A Brief History. Social and Health Research Center Inc website. April 21, <strong>2022</strong>. https://sahrc.org/<strong>2022</strong>/04/diet-culture-a-briefhistory/#:~:text=It%20wasn't%20until%20the,were%20in%20season%20and%20available<br />
2.Turner R. What is Intuitive Eating? A <strong>Nutri</strong>tionist Explains. Cedars-Sinai Blog. March 8, 2021. https://www.cedars-sinai.org/blog/what-is-intuitive-eating.html<br />
3.University Hospitals. What is Intuitive Eating and How It Can Help You Eat Right. September 12, 2021. https://www.uhhospitals.org/Healthy-at-UH/articles/2021/09/what-is-intuitive-eating-and-how-it-can-helpyou-eat-right<br />
4.Cleveland Clinic. The Benefits of Intuitive Eating vs. Dieting. <strong>News</strong>room Resources for journalists and media outlets website. August 8, <strong>2022</strong>. https://newsroom.clevelandclinic.org/<strong>2022</strong>/08/08/the-benefits-ofintuitive-eating-vs-dieting/<br />
5.The Original Intuitive Eating Pros. 10 Principles of Intuitive Eating. The Original Intuitive Eating Pros Blog. N.d. http://www.intuitiveeating.org/10-principles-of-intuitive-eating/ 11
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