Nutri News February 2023

FEBURARY 2O23
UNIVERSITY OF NORTH FLORIDA
NUTRI NEWS
Essential Vitamins and Minerals
Calcium
HIIT
Omega 6 vs
Omega 3
All about
Pre-workout

TABLE OF
CONTENT
04.
06.
YOUR ESSENTIAL GUIDE TO VITAMINS
AND MINERALS
Calcium
NUTRITION SCIENCE
All about Pre-workout
10.
MONTHLY HACKS
9 Tips to Improve Heart Health
15.
17.
MYTHBUSTING
Salt vs Sugar
THE LUNCH BOX
Veggie Pot Pie
18.
RESEARCH ROUND UP
Does the Frequency of Adding Salt
Increase Cardiovascular Disease?
EAT
WELL
LIVE
WELL
STUDENT SPOTLIGHT
21. Lyla Palompo
25.
27.
30.
SPORTS NUTRITION
Effects of HIIT training on Heart Health
NUTRITION RESEARCH
Omega 6 vs Omega 3 with Heart Health
NUTRINEWS STAFF
2
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N 0 1 4 4 0 5 5 6 @ U N F . E D U

Your Essential Guide to
Vitamins and Minerals
Calcium and the Heart
Written By:
Ashley Valle
What Does Calcium Have to Do with The
Heart?
A mineral necessary for various functions –
calcium is most known for its impact on our
bone health. Other functions of calcium include
muscle contraction, blood clotting, & hormone
release1,2. However, we'll be concentrating on
its crucial function in maintaining heart health.
Calcium contributes to the contraction of the
heart, which pumps blood through our bodies3,
in a study conducted by researchers of the
Cedars-Sinai Heart Institute titled the Oregon
Sudden Unexpected Death study, participants
with low calcium had an almost 2.5x increase in
the possibility of sudden cardiac arrest4. When
the heart suddenly stops beating, it is known as
cardiac arrest, which results in 9 fatalities out of
every 10. This study also highlights the
relationship between coronary heart disease
and the risk of sudden cardiac arrest, pointing
out that over half of all cases of sudden cardiac
arrest resulting in death across both men and
women occur in people with zero history of
heart disease4.
Although further study is needed to confirm
the relationship between calcium deficiency
and heart failure, it is important to keep in
mind the importance of balanced nutrition in
the grand scheme of our bodies function and
consume adequate calcium – not just for
bones but for the body as a whole!
RDA Recommendations for Calcium &
Dietary Sources
Since childhood, milk has been advertised to
be the best source of calcium a growing child
can consume. However, there are many other
foods that have just about the same amount
of calcium per serving as milk (240mg) such
as yogurt (260mg), cooked spinach (310mg),
green cabbage (280mg) and soy milk
(210mg)5. Other sources of calcium include
but are not limited to parmesan cheese,
broccoli, rye bread, sardines with bones and
fortified breakfast cereals5.
Although many of these sources listed are
dairy, there are plenty of nondairy sources of
calcium that are suitable for those with
4

lactose intolerance, milk allergy, or who
practice veganism. Recommended daily intake
of calcium for adults ages 19-50 years and men
51-70 is 1,000mg, with adult women 51-70
being slightly higher at 1,200mg due to postmenopausal
bodies retaining less calcium2.
What Happens if You Have Too Much
Calcium?
Despite the need for more research, it is
important to mention the possible
relationship between excess calcium through
supplementation and the risk of
cardiovascular disease2. Aside from this,
excess calcium can contribute to various
symptoms such as compromised kidney
function, constipated, frequent urination, low
phosphate, and more2. The daily upper limit
for adults ages 19-50 is 2,500mg – roughly 10
servings of milk to put it into perspective.
Who Is at Risk for Calcium Deficiency & What
Can Happen?
Unfortunately, there are certain groups of
people who are more at risk of developing
calcium deficiency. This includes postmenopausal
people and people who don’t
consume dairy2. As previously mentioned,
post-menopausal people have reduced
ability to retain calcium in their bodies,
resulting in a higher risk for deficiency2.
People who do not consume dairy are also at
higher risk due to many calcium sources
being dairy based – this is not to say people
who do not consume dairy will inevitably
become calcium deficient, but it is important
to know and have a well-planned diet to
avoid nutrient deficiencies.
Not getting enough calcium can result in
several symptoms and conditions,
osteoporosis which causes fragile bones,
osteomalacia (soft bones), rickets (soft bones
in children), poor appetite, muscle weakness,
and abnormal heart rate1,2.
Fun Facts
99% of the body’s calcium is stores in the
bones1
Vitamin D and Calcium are besties!
Adequate vitamin D is essential for the
metabolism of calcium6
Calcium aids in the prevention of kidney
stones6
Certain foods can increase the need for
calcium consumption such as excess
alcohol, high sodium foods, and dark
sodas1
References:
1. Calcium. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/calcium/. Published October 19, 2020. Accessed January 1, 2023.
2. Office of dietary supplements - calcium. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Calcium-Consumer/. Accessed January 1, 2023.
3. Authors Sophie Phillips, Authors Subhrajit Barua, Authors Ana Spasojevic, Authors Thomas Roder. The role of calcium in the human heart: With great power comes great responsibility. Frontiers for
Young Minds.
4. Low calcium may raise cardiac arrest risk by twofold. Medical News Today. https://www.medicalnewstoday.com/articles/319672. Accessed January 1, 2023.
5. How can I get enough calcium? - informedhealth.org - NCBI bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK279330/.
6. Dr. Edward Group DC. 10 facts about calcium. Dr. Group's Healthy Living Articles. https://explore.globalhealing.com/10-facts-about-calcium/. Published May 22, 2013. Accessed January 1, 2023.
6

Nutrition Science
W R I T T E N B Y :
I S A B E L L E B R A Z E L T O N
All About
Pre-Workout
For many people, finding the time and
energy to work out can be difficult. Preworkout
supplements have gained a lot of
popularity because they are reported to
enhance energy and maximize workout
efforts; this helps people have the capacity
to begin their workouts and reach their
goals each workout session.¹ Some
examples of pre-workout supplements that
are commonly used include snack bars, premixed
drinks, powdered supplements, and
pills. Unfortunately, as with most things,
there are some concerns that come along
with the benefits of pre-workout
supplements.
Potential Benefits
As mentioned above, the main benefits of
using pre-workout are stated to be
increased energy and performance, as well
as enhanced focus and endurance.¹
Additionally, it is reported that some preworkout
supplements help enhance
recovery after working out by reducing
muscle damage and possibly aiding in injury
recovery. While there can be many
ingredients in pre-workout supplements,
the most notable ingredients that are
responsible for these praised effects are
caffeine, creatine, and beta-alanine.
6

Caffeine is one of the most popular
ingredients in pre-workouts due to its
ability to raise energy levels and sharpen
focus.¹ Moreover, research has shown that
caffeine can positively impact muscle
strength and power. Creatine is another
popular ingredient due to extensive
research suggesting its ability to support
athletic performance and aid in postworkout
recovery. Finally, beta-alanine has
been linked to potentially increased
endurance and strength while working out
when consumed in recommended
quantities. Overall, while more research
needs to be conducted, recent research has
found that the consumption of multiingredient
pre-workout supplements can
improve athletic performance, increase
strength, and bolster endurance.
Potential Concerns
The biggest concern related to pre-workout
consumption comes from some ingredients’
side effects.¹,² These concerns include
trouble sleeping, upset stomach, increased
heart rate, anxiety induced by caffeine,
increased diastolic blood pressure induced
by creatine, and short-term tingling and
flushed skin caused by beta-alanine and
niacin. These side effects can be regulated
by closely monitoring ingredient doses and
individual tolerance and sensitivity. Some
ingredients found in pre-workout
supplements may also have interactions
with certain medications, making it
necessary to consult a medical professional
before beginning use.
Additionally, individuals with existing
health conditions may have adverse
reactions to pre-workout supplements if
precautions are not taken.¹,² Long-term use
of pre-workout supplements
can be particularly problematic and
dangerous for those who have
cardiovascular conditions and high blood
pressure, and chronic supplement use may
cause damage to the liver which can lead to
further problems.² Ultimately, it is
important to consult with a medical
professional before starting the intake of
any supplements and to research the safety
and credibility of a supplement that you
want to try before starting it.
7

References
1. Bubnis, D. (no date) Potential preworkout
side effects and how to reduce
them, Medical News Today. MediLexicon
International. Available at:
https://www.medicalnewstoday.com/article
s/pre-workout-side-effects#benefits
(Accessed: January 1, 2023).
2. Smith, A. (2022) 18 pre-workout side
effects to be aware of, Discover Magazine.
Discover Magazine. Available at:
https://www.discovermagazine.com/lifestyl
e/18-pre-workout-side-effects-to-beaware-of
(Accessed: January 1, 2023).
8

M O N T H L Y H A C K S
9 Tips to Improve Heart Health
That Can Be Done at Home
Written by:
Sophia Harris
Did you know that you can take action to
protect your heart? You do not need any
fancy equipment or extraordinarily expensive
medications to do so. The tips below will
discuss various ways to improve your heart
health with lifestyle changes!
Nutrition
One way to improve your heart health would
be through nutrition, adding fish to your diet
is an excellent way to improve your
nutritional status. Some fish contain omega-
3 fatty acids which protect the heart from
disease and stroke.2 Foods that belong in
this section are: salmon, tuna, and trout.2
Adding foods that contain monounsaturated
or polyunsaturated fats is also beneficial
since they protect the heart from disease.2
Food that falls into this category are: walnuts,
seed butters, sunflower seeds, pumpkin
seeds, almonds, pine nuts, avocados, tofu,
olive oil, sesame oil, and canola oil.2
10
Another food group that is heart
healthy are whole grains.1 These food
items include: oatmeal, brown rice,
and whole grain breads and
tortillas.2 Leafy greens like cabbage,
spinach, collard greens, and kale2
are greens that are going to reduce
the risk of developing cardiovascular
disease. It is important to keep in
mind that there is no need to
eliminate foods you enjoy eating,
adding more of the foods listed
above is a great way to protect
yourself from heart disease without
sacrificing the foods you love.

Exercise
Another way that you can prevent the development of heart disease is to
find a way to move your body with some exercise.1 The types of exercise
that aid in heart health are aerobic exercise and resistance training.4
Aerobic exercise helps lower blood pressure and heart rate as well as
controlling your blood glucose.4 They do not need to be super exhausting
and hard training. A few examples of aerobic exercises are swimming,
cycling, brisk walking, jump roping and even playing tennis.4 It is important
to participate in aerobic exercise for at least 30 minutes a day and for at
least 5 days a week.4
Resistance training can increase HDL or good cholesterol and reduce LDL or
bad cholesterol.4 Some examples of this type of exercise are: working out
with free weights or with resistance bands.4 You can participate in
resistance training on two nonconsecutive days.4 Some people may have a
hard time doing exercise for a full 30 minutes due to a busy schedule. But
planning blocks of time where you can do so can be highly beneficial for
your heart health!
Everything in Moderation
Another way to maintain heart health is moderation. There are some food
and drinks products that can hurt your heart in the long run if you tend to
splurge on them, like alcohol.1 You do not need to completely avoid these
types of products, but it is important to enjoy them in moderation.
Hygiene
An additional tip that can help preserve the health of your heart would be to
wash your hands often.3 Illnesses like the flu and pneumonia can be tough
on the heart can make the heart work harder than it usually would.3
Washing your hands often can help your body fight against these heart
threatening diseases.
11

Hygiene
An additional tip that can help preserve the health of your heart would be to wash your
hands often.3 Illnesses like the flu and pneumonia can be tough on the heart can
make the heart work harder than it usually would.3 Washing your hands often can help
your body fight against these heart threatening diseases.
Tobacco
Another heart healthy tip would be to avoid tobacco and secondhand smoking when
you can.1 Tobacco products can increase the buildup of plaque in your blood vessels
which can lead to blood clots and other harmful symptoms.5
Blood Pressure
It is also vital to maintain your heart health by checking on your blood pressure.1 You
should begin checking your blood pressure regularly once you reach the age of 18
since you cannot tell if you have high blood pressure since it does not display any
symptoms.1 You can go to a doctor, or you can purchase an at-home blood pressure
monitor. If you wish to purchase an at-home blood pressure monitor, you find one as
the price ranges from $20 to $100.
Cholesterol
Cholesterol should also be monitored and should be checked at least every five years.1
You can also purchase a cholesterol home testing kit if you cannot visit a doctor's
office. You can find them at your local pharmacy or at a medical supply store and they
are usually under $20.
Education
Lastly, make sure that you remember the signs of a heart attack so that you can get
help as soon as you display any symptoms.1 Usually a heart attack is sudden, but
sometimes the symptoms become apparent hours or even days before it happens.1
One early sign of a heart attack is feeling unusually tired.1 Other symptoms include:
trouble breathing, nausea, feeling dizzy, a cold sweat, stomachache, heartburn, pain
or discomfort in the upper body or in the center/left side of the chest.1 This can feel
like a squeeze or fullness.1 You may feel the discomfort or pain in your arms, back,
shoulders, neck, jaw, or upper stomach.1
12

References
1. Office of Disease Prevention and Health Promotion. Health Conditions: Keep Your Heart Healthy.
MyHealthfinder website. Updated December 22, 2022. Accessed January 1, 2023.
https://health.gov/myhealthfinder/health-conditions/heart-health/keep-your-heart-healthy#thebasics-tab
2. National Heart, Lung, and Blood Institute. Heart Healthy Living: Choose Heart-Healthy Foods. National
Heart, Lung, and Blood Institute website. Updated March 24, 2022. Accessed January 1, 2023.
https://www.nhlbi.nih.gov/health/heart-healthy-living/healthy-foods
3. Harvard Health Publishing. 10 small steps for better heart health. Harvard Health Publishing website.
Published December 16, 2019. Accessed January 1, 2023. https://www.health.harvard.edu/healthbeat/10-
small-steps-for-better-heart-health
4. John Hopkins Medicine. 3 Kinds of Exercise That Boost Heart Health. John Hopkins Medicine website.
Accessed January 1, 2023. https://www.hopkinsmedicine.org/health/wellness-and-prevention/3-kindsof-exercise-that-boost-hearthealth#:~:text=%E2%80%9CAerobic%20exercise%20and%20resistance%20training,D
5. Center for Disease Control and Prevention. Smoking and Cardiovascular Disease. Center for Disease
Control and Prevention website. Accessed January 1, 2023. https://www.cdc.gov/tobacco/sgr/50thanniversary/pdfs/fs_smoking_CVD_508.pdf
13

BLACK
HISTORY
MONTH
February 1st 2023

M Y T H B U S T I N G
salt vs sugar
Written By:
Dahnine McCune-Moyer
Salt and sugar are two substances commonly used in
cooking and food preparation. While both are essential for
adding flavor to food, their nutritional value and potential
health effects differ.
Salt, also known as sodium chloride, is a mineral that is
essential for maintaining electrolyte balance in the body
and for proper muscle and nerve function. However,
consuming too much salt can have negative health
consequences, such as increasing the risk of high blood
pressure, heart disease, and stroke.1 The American Heart
Association recommends limiting daily sodium intake to no
more than 2,300 milligrams, or about one teaspoon.
Sugar, meanwhile, is a carbohydrate that provides quick
energy for the body. While small amounts of sugar can be
part of a healthy diet, consuming too much sugar can
contribute to weight gain and increase the risk of chronic
diseases, such as metabolic disease and heart disease.2
The World Health Organization recommends limiting added
sugars to no more than 10% of daily calorie intake, which is
equivalent to about 50 grams or 12 teaspoons for an adult
following a 2,000-calorie-per-day diet.3
One key difference between salt and sugar is that salt is
essential for the body to function correctly, while sugar is
not. Salt is necessary for maintaining electrolyte balance
but consuming too much can negatively affect health. On
the other hand, sugar provides quick energy but does not
have any essential nutrients, and it can be harmful if
consumed in excess.
15

Another difference between the two is the way they are used in cooking and food preparation. Salt is
often used to enhance flavor, while sugar is often used to sweeten foods and drinks. Salt is also a
preservative, while sugar is used in fermentation to create products like bread and beer.
In conclusion, salt and sugar are essential for adding flavor to food, but their nutritional value and
potential health effects differ. While it is important to consume salt in moderation, it is vital for
maintaining electrolyte balance in the body. Ingesting too much sugar, on the other hand, can
contribute to weight gain and increase the risk of chronic diseases.4 It is essential to pay attention to
the amount of salt and sugar in our diets and choose foods that are lower in these substances
whenever possible.
References
1. He FJ, Tan M, Ma Y, MacGregor GA. Salt Reduction to Prevent Hypertension and Cardiovascular Disease. J Am Coll Cardiol.
2020;75(6):632-647. doi:10.1016/j.jacc.2019.11.055
2. Stanhope KL. Sugar consumption, metabolic disease and obesity: The state of the controversy. Crit Rev Clin Lab Sci.
2016;53(1):52-67. doi:10.3109/10408363.2015.1084990
3. Guideline: Sugars Intake for Adults and Children. World Health Organization. Accessed January 1, 2023.
https://www.ncbi.nlm.nih.gov/books/NBK285538/#:~:text=WHO%20recommends%20a%20reduced%20intake
4. Freeman CR, Zehra A, Ramirez V, Wiers CE, Volkow ND, Wang GJ. Impact of sugar on the body, brain, and behavior. Front Biosci
(Landmark Ed). 2018;23(12):2255-2266. doi:10.2741/4704
16

T H E L U N C H B O X
V E G G I E P O T P I E
Written by:
Kate Overby
Recently, I found myself craving home-made comfort food- Veggie Pot Pie. It was 45 degrees
which is nearly freezing in the mind of a Floridian. This concoction hit the spot and although it is
fully plant-based, it is simple enough to make it into a non-vegan version. Just mix in baked
chicken and top with sprinkled cheese. Valentine’s day dinner? I think yes.
Ingredients
-1 tbsp extra virgin olive oil
-½ chopped white onion
-2 cloves minced garlic
-1 cup cubed gold potatoes
-2 cups frozen mixed
vegetables (peas, carrots,
green beans, corn, etc.)
-4 tbsp all-purpose flour
-4 tbsp vegan butter
-1 ½ cup vegetable broth
-Salt and pepper to taste
-1 tub Original Bitchin’ Sauce
(can find at Target, Sprouts,
Whole Foods, and more)
1 tin crescent roll dough
Instructions
1.Preheat oven to 400 degrees F
2.To a skillet, add chopped onion, garlic, and olive oil. Sauté until onion is nearly translucent
3.Add cubed potatoes and continue to sauté for 4-6 minutes
4.Add frozen vegetables and stir
5.Add butter
6.Once butter is melted, add flour, and stir quickly to avoid lumps in the mixture
7.Add vegetable broth and allow mixture to boil and thicken
8.Season with salt and pepper, mix, and remove from heat
9.Pour mixture into a round pie pan
10. Spread Bitchin’ Sauce on top of the filling
11. Roll crescent roll dough over the sauce and vegetables and seal along the edges using
your finger
***Tip: Have fun and be creative with your dough. For valentine’s day, make a heart out of it.
You really cannot go wrongJ
12. Bake for 25 minutes and enjoy!
17

Research Roundup
DOES THE
FREQUENCY OF
ADDING SALT
INCREASE
CARDIOVASCULAR
DISEASES?
WRITTEN BY:
ALICIA SCOTT
18
Cardiovascular disease (CVD), also
known as heart disease is one the
main causes of death across all
genders and different racial and
ethnic groups in the United States of
America. In 2020, 697,000 people
died from heart disease alone in the
United States.¹ There is also the
economic burden of heart disease
which is about $229 billion in the
years 2017 and 2018.¹ One major
factor of CVD is hypertension, and
there has been research over the
years to see if there is any effect on
decreasing salt intake to improve
symptoms.
A study in the UK with 500,000
participants ranging from ages 37 to
73 years old was conducted to
determine if there is an association
with the frequency of adding salt
and the increased risk of a
cardiovascular disease.²
In the final analysis, a total of 176,570
participants was included. The first
step in the experiment was to
determine a baseline of the
participants salt consumption. A
questionnaire was used to conduct
this portion of the experiment and it
included questions such as “Do you
add salt to your foods?” and “Have
you had any major changes in your
diet in the the last 5 years?”.²
Alongside filling out the
questionnaire regarding salt
consumption, the participants had
to complete several rounds of a 24-
hour diet recall. The Oxford WebQ
was used for the diet recall, and it
included over 200 types of foods and
over 30 types of beverages.²

To check the consumption of
sodium that can be measured
objectively, a urinalysis was
conducted. A baseline urinalysis was
conducted where the amount of
sodium in the urine was conducted
and as the experiment progressed, a
linear model was used to see the
trends with salt frequency and the
concentration of sodium in urinary
excretion.² There were several
adjustments made to the linear
model such as sex, race, smoking
status, alcohol consumption,
frequency of
physical activity, and different
diseases such as diabetes, high
cholesterol, cancer, chronic kidney
disease (CKD), and overall energy
intake.²
When it came to the results of the
study, researchers found that the
participants that had the lowest
frequency of salt addition were
women, white, and those that have a
lower BMI. These participants also
consumed less alcohol, were more
active physically, less likely to be
smokers, and they adhered to the
DASH diet more by increasing their
intake of fruits, vegetables, legumes,
and whole grains.²
The study found that a lower
addition of salt was associated with a
lower risk of developing
cardiovascular disease.² This is
outside of other factors such as
preexisting diseases and different
lifestyle factors such as smoking and
alcohol consumption. The follow
process of the experiment took 11.8
years and, in that time, a total of
9,963 cases of different CVD were
reported and these diseases ranged
from ischemic heart disease, stroke
and heart failure.² The addition of
salt showed a greater significance in
heat failure followed by ischemic
heart disease than the other CVDs.
There were some limitations with
the study and the major one being
that the sodium addition was a selfreported
frequency, so it made the
data more subjective. To make the
data more objective where it could
be measured more accurately, the
urine sodium concentration was
measured.2 The sound limitation is
that the participants were making
life-altering decisions by
participating in the study. Adding
salt in high frequencies can promote
an unhealthy lifestyle or change
dietary patterns.² Since the study
was conducted in the UK, the results
are based on the dietary pattern of
people in that region and it does not
take into account different cultural
eating habits so the results are
unclear when it comes to the greater
population.
19

References:
1. Heart disease facts. Centers for
Disease Control and Prevention.
https://www.cdc.gov/heartdisease/fac
ts.htm. Published October 14, 2022.
Accessed January 7, 2023.
2. Ma H, Wang X, Li X, Heianza Y, Qi L.
Adding salt to foods and risk of
cardiovascular disease. J Am Coll
Cardiol. 2022;80(23):2157-2167.
doi:10.1016/j.jacc.2022.09.039
20

Student
Spotlight
Lyla Palompo
Favorite color? Sage Green
Favorite food? Spam Musubi
Favorite book? Every Last Word by: Tamara Ireland Stone
Favorite pastime? Discovering, Playing and Listening to
Music
Biggest fear? Not being successful
Greatest motivation? Knowing where my family is from
and proving their struggles and sacrifices were worth it
What inspired you to pursue your
degree?
There . are many moments and memories that
I could describe that helped guide me to my
Nursing degree, but overall my love and
passionate personality for helping others is
what nudged me into the right direction. At
first, I was convinced that I wanted to have
a career as a Music Therapist as it was a
combination of the three things I enjoy the
most, helping people, mental health, and
music. After taking my general education
courses, I found myself really enjoying
Psychology and Anatomy and Physiology
I/II. After taking these courses I found myself
researching more about the health care field
and how I can incorporate my interests in
mental health to the health care field. That
is when I stumbled upon the Psychiatric
Mental Health Nurse Practitioner program at
UNF and knew that is what I am destined to
be, so the Nursing program was where I
needed to be.
What activities or hobbies do you enjoy
doing outside of school?
Outside of school I enjoy spending time with
my loved ones, finding new places to eat, and
playing music.
What has been most challenging to you
since beginning your program here at
UNF?
Since starting my program at UNF, the most
challenging thing for me would be finding the
balance between school, family and personal
needs. Spending time with my family is very
important to me, as is doing well in nursing
school, which makes it hard to manage time for
everything to be done. Learning prioritization
was crucial for me to be able to get what
needed to be done for school with the amount
of coursework and content being covered while
also having time to enjoy some quality time.
21

What plans and goals do you
have after graduation?
My goal after graduation is finding a hospital
that shares my values and promotes a healthy
work environment for health care workers in
which I can be a part of. After receiving my
BSN, I plan to further my education by getting
my MSN degree in Nursing Leadership and
Administration, in which I will be able to
pursue my goal of becoming a Psychiatric
Mental Health Nurse Practitioner.
What advice would you give to incoming
students entering the UNF?
Advice that I would give to incoming students
although as cliché as it is, is participating on
campus, whether that be utilizing what the
campus has to offer like the library, the green,
student union, the gym or finding out what
clubs or organizations that you can devote
some time to and meet new people that you
wouldn’t in your regular classes or bringing
friends to experience with you. Trying
something new at school cannot only provide a
way to spend free time but it can also give you
something to look forward to and be
passionate about. Another important thing
would be to put yourself first, know your
responsibilities but also know your limit. Stress
and mental health are important to address
early on, so establish routines that are suited
for you to be both successful and happy.
Do you have a favorite inspiring quote
or mantra that you live by and would
like to share with others?
A family mantra made by my dad that I live by
is “Follow Through” as it applies to anything
and everything in life. If you set your mind to
something “follow through” with what you
want/need, if you start something make sure
you “follow through” so it is completed, if you
tell someone something you need to “follow
through” with what you told them, etc.
An inspiring quote that I got out of a fortune
cookie that has stuck with me is “if you
continually give, you will continually have.”
What has been your favorite class in the
nursing program?
22
My favorite class thus far has been Psychiatric
Mental Health Nursing Concepts as this is the
field I plan on specializing in. I thoroughly
enjoyed learning about mental health and
what role, as a nurse, I can be for people with
mental health issues and promoting their
safety and health with the skills i’ve learned
throughout the course.

NATIONAL FREEDOM
DAY
FEBurary 1, 2023

S P O R T S N U T R I T I O N
T H E E F F E C T S O F H I I T T R A I N I N G
O N H E A R T H E A L T H
Written by:
Asal Abbaszadeh
Along with diet, exercise plays an
important role in supporting a healthy
metabolism and lifestyle.1 The more
consistently you workout, the greater the
health benefits. Exercise trains your heart
to beat faster and stronger, using less
oxygen to functionwell.1,2 Recent studies
shows that exercise in less time can be
more beneficial for your health.2,3 HIIT
training offers the same fitness
advantages as long-term endurance
training but in a shorter amount of
time.2,3
So, what exactly is HIIT training? HIIT, or
high-intensity interval training, is a form
of exercise that involves alternating short
25

ursts of intense exercise with lowerintensity
recovery periods or rest.2 This
heart-friendly cardio workout is a blend of
aerobic exercise and strength training.2 It is
commonly used in the athletic community
to help build endurance and strengthen
muscles. In addition, high-intensity interval
training has shown to provide big benefits
regarding cardiovascular health.2,3HIIT
workouts can strengthen the heart and
improve blood circulation.3 Interval
training improves VO2 max, a measurement
of the maximum volume of oxygen the
heart pumps throughout the body. Raised
oxygen levels helps minimizethe risk of
heart diseases such as high cholesterol,
coronary artery disease, and heart
attacks.3 It can also improve blood
pressure and blood sugar levels.3
HIIT is a complex format since there
are numerous possibilities in creating
workout combinations. It is a faster
route to fitness by working out
harder instead of longer. Doing short
bursts of heart-pounding cardio
followed by shorter recovery periods
is a promising method to boost
cardio-respiratory health in less time
compared to traditional forms of
exercise.2,3 Overall, the benefits of
incorporating HIIT to your fitness
regimecan ultimately lead to a longer
life and a healthier heart.
References:
1. Cowell LL, Squires WG, Raven PB. Benefits of aerobic exercisefor the paraplegic: a brief review. Medicine and Science in Sports and Exercise. 1986 Oct;18(5):501-508. PMID: 3534507.
2. Batacan RB, Duncan MJ, Dalbo VJ, et al Effects of high-intensity interval training on cardiometabolic health: a systematic reviewand meta-analysis of intervention studies.British
Journal of Sports Medicine 2017;51:494-503.
3. Guiraud, T., Nigam, A., Gremeaux, V. et al. High-Intensity Interval Training in Cardiac Rehabilitation. Sports Med 42, 587–605(2012). doi:10.2165/11631910-000000000-00000
6
26

NUTRITION RESEARCH
LET’S TALK FAT! OMEGA 3S VS 6S
IN HEART HEALTH
Written by:
Sofie Van Moorleghem
With the rise of healthy fats, avocado toast,
and fish oils, essential omega fatty acids and
their effect on heart health have not strayed
far from the picture. While the term “omega
fatty acids” is still new to the average
person, healthy terms and essential nutrients
can be vital to know so they are not
confusing and familiar when brought up in
conversation. The rise has not corresponded
with the increase of adults with chronic
disease and heart disease. Therefore, the
search for solutions has landed in the hazy
idea of omega 3 and 6 fatty acids. Is this a
viable solution? And could it aid the public
and medical professionals in their search for
heart-healthy options?
Essential Omega 3 and 6 fatty acids are
primarily found in many different seed and
vegetable oils including but not limited to
sunflower, palms, corn, cotton seed, soybean,
safflower, grapeseed, etcetera. There are
highest in Omega 6 Poly Unsaturated Fatty
Acids or PUFAs with low proportions of
Omega 3 Fatty Acids. The standard diet is
generally high in omega 6s, however, because
of limited sources, omega 3 intake is low.
Other sources including many “green leafy
vegetables, flaxseed, walnuts, and the fish
oils, such as salmon, mackerel, sardines,
anchovies, herring, and rainbow trout.” A
great source of the lacking Omega 3s is wild
marine cold-water fish because of their
zooplankton and phytoplankton diet. While
these whole foods are typically low in the
standard American Diet, supplementation is
the preferred choice. Fish oils contain high
amounts of eicosatetraenoic acid (EPA) and
docosahexaenoic acid (DHA), derivatives of
normal PUFAs (the omegas are included).1
This method could be more useful in gaging
the idea of Omega 3s and 6s in the heart’s
health
27

While the benefits found in Omega 3s and 6s
are still developing, most people in the
medical research field have found some
positive results. Researchers have found that
even low intakes of omega-3 fatty acids
have been found to have cardioprotective
modulation in various areas. In trials with
elderly patients, there were considerable
decreases in sudden death and coronary risk
as well as preventive, encouraging results in
platelet function, proinflammatory proteins
by the arterial wall, triglyceridemic, and
blood pressure. In total, food has been
shown to have significant results in lowering
the risk of cardiovascular disease.2 However,
supplementation has not had such clear
results.
To finish, this research is still in its earlier
stages and more conclusive research is
needed to give a definitive statement about
the true effects of PUFAs. However, since
Omega Fatty Acids are unable to be made by
the human body, they still are classified as
essential and should be consumed daily. As
the research lies now, PUFAs have heartstrengthening
effects that can
help prevent heart failure and boost cardiac
muscle. Most importantly though a wide
variety of meals is necessary, so we can
incorporate all the essential nutrients that
we need to keep our bodies as healthy as
they can be. This means a large array of
healthy oils and fats! Let’s talk more about
it!
With this information in mind, it is important
to recognize the benefits as well as the
pitfalls. The idea of using PUFAs in heart
health first started a couple of years ago
within the medical community but so far, the
results have been conflicting. According to a
December 2022 study, Omega three fatty
acids were found to decrease hospitalization
and mortality slightly in patients with heart
failure, cardiomyopathy, and high blood
pressure (in hypertension) and there were
inconsistent results in the patients with
arrhythmias. So, the “2017 AHA Science
Advisory on Omega-3 Polyunsaturated Fatty
Acid (Fish Oil) Supplementation and the
Prevention of Clinical Cardiovascular
Disease” with “2022 AHA/ACC/HFSA
Guideline for the Management of Heart
Failure” has only shown to use of Omega-3
fatty acids to decrease hospitalizations and
death in heart failure patients. So, while this
is a first for heart failure treatments, there
is still a lot more evidence to be gathered
and research to be done before giving an allcompassing
result of heart disease.3
References:
1. Balić A, Vlašić D, Žužul K, Marinović B,
Bukvić Mokos Z. Omega-3 Versus Omega-6
Polyunsaturated Fatty Acids in the
Prevention and Treatment of Inflammatory
Skin Diseases. Int J Mol Sci. 2020;21(3):741.
Published 2020 Jan 23.
doi:10.3390/ijms21030741
2. Visioli F, Poli A. Fatty Acids and
Cardiovascular Risk. Evidence, Lack of
Evidence, and Diligence. Nutrients.
2020;12(12):3782. Published 2020 Dec 9.
doi:10.3390/nu12123782
3. Li JJ, Dou KF, Zhou ZG, et al. Role of
omega-3 fatty acids in the prevention and
treatment of cardiovascular Diseases: A
consensus statement from the Experts’
Committee Of National Society Of
Cardiometabolic Medicine. Front Pharmacol.
2022; 13:1069992. Published 2022 Dec 12.
doi:10.3389/fphar.2022.1069992
28

International
Day of Women
and Girls in
Science
February 11, 2023
Bringing
Everyone
Forward for
Sustainable
and Equitable
Development

Meet the team
Editor in Chief
Co-Editor in Chief &
Head Publisher
Saily
Treasurer
Georgina
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