December Issue 2023

U N I V E R S I T Y O F N O R T H F L O R I D A
NUTRINEWS
ADDING
NUTRITIONAL
VALUE
HOLIDAY
RECIPES
TRADITIONAL
HOLIDAY
CUISINE

TABLE OF CONTENTS
“Holidays remind us to slow down, breathe, and
appreciate the beauty around us. It’s a time to nourish
our souls and recharge our spirits.”
-GraciousQuotes.com
NUTRITION RESEARCH
Traditional Foods Among Different Holidays Celebrated
FOOD SCIENCE RESEARCH
What are the Effects of L-Tryptophan?
LUNCH BOX
Traditional Foods for Kwanza, Christmas,
Hanukkah/Chanukah
SPORTS NUTRITION
Best Beverage for Optimal Hydration
MONTHLY HACKS
Hacks for Adding Nutritional Value to Holidays Meals
MYTH BUSTING
Debunking “Skipping a Meal Prior to Holiday
Parties/Gatherings”
VITAMINS AND MINERALS
Importance of Vitamin D
STUDENT/SATFF SPOTLIGHT
Staff Interview with Jamisha Leftwich
COMMUNITY/CLUB SPOTLIGHT
Get to Know Local Dietitian Holly Pudwill MS, RDN, LDN,
CEDRD-S
NUTRINEWS STAFF
Get to Know Our Staff!!
04
09
10
14
18
22
26
29
31
33

Writer:
Tavianna Brooks
Nutrition Research
( U . S ) T R A D I T I O N A L
H O L I D A Y F O O D S
The end of the year invites dozens
of holidays to be joyfully
celebrated by the various cultures
across multiple generations.
Holidays, such as Christmas,
have defining characteristics like
colorful lights, adorned trees,
and warm cuisine attributed to
the chilly weather.
However, the origins of
these traditional cuisines
are often overlooked.
Let‘s take a look at the origins
behind the foods eaten at
Christmas, Hanukkah (Chanukah),
and Kwanzaa !

From Goose to
Turkey
T H E B A S I C U . S C H R I S T M A S D I N N E R C O N T A I N S , A T
M I N I M U M , T H E M E A T C E N T E R P I E C E ( S ) , R O A S T E D
R O O T V E G E T A B L E S , M A S H E D P O T A T O E S , A N D
G R A V Y D E R I V E D F R O M T H E B R I T I S H ( 1 ) .
H O W E V E R , R E G I O N S A C R O S S T H E U . S . P U T T H E I R
O W N S P I N O N C H R I S T M A S D I N N E R S , L I K E T H E
U P P E R M I D W E S T I N C O R P O R A T I N G M A S H E D
R U T A B A G A O R O N T H E G U L F C O A S T S E A F O O D
D I S H E S A R E S E R V E D A S A P P E T I Z E R S ( 2 ) . B E F O R E
A M E R I C A N S P E R S O N A L I Z E D T H E I R C H R I S T M A S
F E A S T , T H E I R B A S I C C U I S I N E C H O I C E S W E R E
D E R I V E D F R O M D I F F E R E N T R E G I O N S W O R L D W I D E
T H R O U G H I M M I G R A N T S ( 3 ) .
Originally, the protein of choice to feed a family was a roasted goose because it was the best financial
choice for families who lived off of their livestock, where chickens provided eggs more often than geese
(geese laid eggs seasonally) and cows provided milk (4) Overtime, rural living conditions improved, and
family sizes increased to where the goose was not large enough to feed a family (4). Turkey was the ideal
choice because it was cheaper to raise then other birds and grew to a sufficient size for a family to
consume during the holidays (4). Also, there was a movement to constitute turkeys as an American
holiday custom, pushed by politicians such as Alexander Hamilton declaring “No citizen of the U.S. shall
refrain from turkey on Thanksgiving Day” (3) and New York Senator John Sullivan hosting large banquets
feeding poor immigrants turkey (5). By the 19th century, the turkey became a Christmas staple (1).
H A N U K K A H , A L S O C A L L E D T H E F E S T I V A L O F
L I G H T S , I S C E L E B R A T E D O V E R T H E
C O U R S E O F 8 D A Y S , C O M M E M O R A T I N G
A N A N C I E N T S T O R Y W H E R E J E W I S H P E O P L E
R E C L A I M E D A T E M P L E I N J E R U S A L E M
A F T E R A R E V O L T ( 8 , 9 ) . O N C E I N S I D E T H E
T E M P L E , T H E Y F O U N D E N O U G H O L I V E O I L
S U S P E C T E D T O L I G H T T H E M E N O R A H F O R
A D A Y , H O W E V E R T H E O I L L A S T E D 8 D A Y S
( 8 , 9 ) . H A N U K K A H C E L E B R A T I O N I N C L U D E S
N I G H T L Y M E N O R A H L I G H T I N G , S P E C I A L
P R A Y E R S , A N D F R I E D F O O D S ( 8 , 9 ) .
A Festival of Lights
and Latkes
The dishes are cooked in oil to commemorate the miracle of a small vial of oil lasting 8 days (10). Cuisine
staples of Hanukkah include jelly-filled donut (sufganiyah) and fried potato pancakes, or called latkes, and
jelly donuts (10). Before potato latke, cheese latke was the preferred dish for Hannkuah, particularly in
warmer regions like North Africa or the Middle East (10). Jewish people in colder climates, notably eastern
Europe, had trouble acquiring dairy products.9 Instead they grew potatoes, which was cheaper and
accessible than dairy.9 By the mid 19th century potatoes became a large part of eastern European Jews
diet. German immigrants brought the tradition of potato latkes during Hankkuah to America (9).

Kwanzaa is a week-long U.S holiday that celebrates
African American culture, values, history, family, and community (11,12).
The seven nights of Kwanzaa begin December 27th and end January 1st, with
each night highlighting a different principle of Kwanzaa (11,12). The holiday
was created in the mid-1960s by Dr. Maulana Karenga, a black college
professor, in response to the Watts Rebellion, which resulted in 34 deaths,
over a thousand injured, and thousands arrested (11,12). Dr. Karenga created
Kwanzaa to unify the black community (11,12). While there is no traditional
menu, African or African-inspired dishes, such as jambalaya and Jollof rice,
are typically served (13).
R E F E R E N C E S :
1 . G R O C E R 6 . T R A D I T I O N A L C H R I S T M A S D I N N E R S I N A M E R I C A .
M O R T O N W I L L I A M S . P U B L I S H E D D E C E M B E R 1 7 , 2 0 1 8 . A C C E S S E D
O C T O B E R 2 5 , 2 0 2 3 . H T T P : / / M O R T O N W I L L I A M S . C O M / P O S T / T R A D I T I O N A L -
C H R I S T M A S - D I N N E R S - I N - A M E R I C A
2 . U . S E M B A S S Y . A M E R I C A N S C E L E B R A T E C H R I S T M A S W I T H M A N Y
T R A D I T I O N S . U . S . E M B A S S Y I N S W I T Z E R L A N D A N D L I E C H T E N S T E I N .
H T T P S : / / C H . U S E M B A S S Y . G O V / H O L I D A Y - C A L E N D A R / A M E R I C A N S -
C E L E B R A T E - C H R I S T M A S - M A N Y - T R A D I T I O N S /
3 . D E C I C C I O E . W H Y D O W E E A T T U R K E Y O N T H A N K S G I V I N G ? C N B C .
P U B L I S H E D N O V E M B E R 2 4 , 2 0 2 0 .
H T T P S : / / W W W . C N B C . C O M / 2 0 2 0 / 1 1 / 2 4 / W H Y - D O - W E - E A T - T U R K E Y - O N -
T H A N K S G I V I N G - T H E - N E W S - W I T H - S H E P A R D - S M I T H . H T M L
4 . R O T K O V I T Z M . L E A R N A B O U T T H E H I S T O R Y B E H I N D C H R I S T M A S F O O D
T R A D I T I O N S . T H E S P R U C E E A T S . P U B L I S H E D A U G U S T 2 8 , 2 0 2 0 .
H T T P S : / / W W W . T H E S P R U C E E A T S . C O M / T R A D I T I O N A L - C H R I S T M A S -
S P E C I A L T Y - F O O D S - 1 6 6 5 6 4 5
5 . D A V I S O N B . P E R S P E C T I V E | T H E H I D D E N H I S T O R Y O F C H R I S T M A S
D I N N E R . W A S H I N G T O N P O S T .
H T T P S : / / W W W . W A S H I N G T O N P O S T . C O M / N E W S / M A D E - B Y -
H I S T O R Y / W P / 2 0 1 7 / 1 2 / 2 2 / T H E - H I D D E N - H I S T O R Y - O F - C H R I S T M A S -
D I N N E R / . P U B L I S H E D D E C E M B E R 2 2 , 2 0 1 7 .
6 . D I A S E . A B R I E F H I S T O R Y O F E G G N O G . T I M E . P U B L I S H E D D E C E M B E R
2 1 , 2 0 1 1 . H T T P S : / / T I M E . C O M / 3 9 5 7 2 6 5 / H I S T O R Y - O F - E G G N O G /
7 . W I L S O N A . A B R I E F H I S T O R Y O F T H E G I N G E R B R E A D H O U S E . T H E
G U A R D I A N . H T T P S : / / W W W . T H E G U A R D I A N . C O M / T R A V E L / 2 0 1 8 / D E C / 2 2 / A -
B R I E F - H I S T O R Y - O F - T H E - G I N G E R B R E A D - H O U S E . P U B L I S H E D D E C E M B E R
2 2 , 2 0 1 8 .
8 . C H A B A D . O R G . W H A T I S H A N U K K A H ? - I N F O Y O U N E E D A B O U T
C H A N U K A H . @ C H A B A D . P U B L I S H E D D E C E M B E R 1 1 , 2 0 0 3 .
H T T P S : / / W W W . C H A B A D . O R G / H O L I D A Y S / C H A N U K A H / A R T I C L E _ C D O /
A I D / 1 0 2 9 1 1 / J E W I S H / W H A T - I S - H A N U K K A H . H T M
9 . W A X M A N O B . T H E S U R P R I S I N G O R I G I N S O F 5 H A N U K K A H
T R A D I T I O N S . T I M E . P U B L I S H E D D E C E M B E R 1 1 , 2 0 1 7 .
H T T P S : / / T I M E . C O M / 5 0 5 4 8 7 7 / H I S T O R Y - H A N U K K A H - T R A D I T I O N S /
1 0 . K A P U T K , W A S S E R M A N T . G L O B A L H A N U K K A H C U I S I N E : W H A T
W E E A T A N D W H Y . R E F O R M J U D A I S M .
H T T P S : / / R E F O R M J U D A I S M . O R G / R E F O R M - J E W I S H - L I F E / F O O D -
R E C I P E S / G L O B A L - H A N U K K A H - C U I S I N E - W H A T - W E - E A T - A N D - W H Y
1 1 . H I S T O R Y . C O M E D I T O R S . K W A N Z A A . H I S T O R Y . P U B L I S H E D
D E C E M B E R 8 , 2 0 2 1 . A C C E S S E D N O V E M B E R 2 , 2 0 2 3 .
H T T P : / / H I S T O R Y . C O M / T O P I C S / H O L I D A Y S / K W A N Z A A - H I S T O R Y
1 2 . K W A N Z A A . N A T I O N A L M U S E U M O F A F R I C A N A M E R I C A N
H I S T O R Y A N D C U L T U R E .
H T T P S : / / N M A A H C . S I . E D U / K W A N Z A A # : ~ : T E X T = K W A N Z A A % 2 0 W A S % 2
0 C R E A T E D % 2 0 I N % 2 0 1 9 6 6
1 3 . B L U S T E I N A . T H E C U L I N A R Y T R A D I T I O N S O F K W A N Z A A |
I N S T I T U T E O F C U L I N A R Y E D U C A T I O N . W W W . I C E . E D U . P U B L I S H E D
D E C E M B E R 3 0 , 2 0 2 1 . A C C E S S E D N O V E M B E R 2 , 2 0 2 3 .
H T T P S : / / W W W . I C E . E D U / B L O G / T R A D I T I O N A L - K W A N Z A A - F O O D

The Importance of L-Tryptophan
Written By: Sylvia Sacks
L-tryptophan is an essential amino acid that is
necessary for making proteins. It is naturally found in
red meat, poultry, eggs, and dairy.1 L-tryptophan is
important for many organs in the body. It is not made
by the body and must be consumed by the diet.1 L-
tryptophan is an essential amino acid found in various
foods, including turkey.2 Turkey is a popular holiday
dish that many people enjoy. Turkey has great health
benefits, and it can be cooked different ways. It can be
roasted with vegetables or pan roasted with garlic.
Other side dishes during the holidays that include L-
tryptophan are deviled eggs. This is a side dish that
has high levels of protein. There are great recipes
online to follow. Chocolate is also rich in L-tryptophan
and can be turned into a healthy and delicious
dessert.3 Some of the best chocolate recipes include
seven-layer cake and chocolate peppermint brownies.
1. L-Tryptophan: MedlinePlus Supplements. medlineplus.gov.
https://medlineplus.gov/druginfo/natural/326.html#:~:text=L%2DTryptophan%20is%20an%20essential
2. L-tryptophan: Uses and Risks. WebMD. https://www.webmd.com/vitamins-and-supplements/l-tryptophan-uses-and-risks
3. Begum J. Top Foods High in Tryptophan. WebMD. Published November 22, 2022. https://www.webmd.com/diet/foods-high-in-tryptophan

The Lunch Box
Kwanzaa Recipe:
Jerk Chicken
By: Jace Brown
Jerk chicken is a spicy addition to the
Kwanzaa pantry. This recipe originates
from Jamaica and can be dated back to
the 1600s. Escaped slaves ventured into
the Jamaican mountains an invented jerk
by smoking boar meat in covered pits to
avoid detection from the British.
Jerk Chicken:
Marinate 2lb of chicken in onion powder (1 tbsp)
garlic powder (1 tbsp), pepper (1 tbsp), allspice (1
tsp), salt (1 tbsp), paprika (1 tsp), thyme (1tsp),
cayenne (1 tsp), and olive oil (tbsp) overnight.
Grill the chicken until its internal temperature is
165 degrees.
10

The Lunch Box
Christmas:
Herb Turkey
By: Jace Brown
Christmas
After stealing a few of Santa’s cookies you
may want something a little lighter for
Christmas dinner. A traditional Christmas
turkey may be the solution. Roasted turkey
being enjoyed on Christmas first dates to
the 1500s and was enjoyed nearly
exclusively by the exorbitantly wealthy. It
wasn’t until centuries later that the dish
became a cultural Christmas staple.
Herb Turkey
1. After cleaning out a ten lb. turkey, season
it with one tablespoon of rosemary, sage,
thyme, olive oil, salt, and pepper. Add a full
apple into the cavity.
2. Tie the legs with kitchen string and pour
two cups of apple cider into the pan.
3. Wrap the turkey in tin foil and cook until
the internal temperature is 165 degrees,
and the skin is golden brown.
11

The Lunch Box
Hannukkah: Brussel
Sprout Latkes
By: Jace Brown
Hanukkah
Latkes are a potato dish that are a wellknown
staple on the Hanukkah table.
Brussel sprouts are a great green
alternative for a more nutritious option.
Brussel Sprout Latkes
1. Combine 1lb of shredded brussel
sprouts with garlic powder (1 tbsp), onion
powder (1 tbsp), 2 eggs, kosher salt (1
tsp), pepper (1 tsp), and crushed red
pepper (1 tsp).
2. Form the mixture into small pancakes
and coat with flour.
3. Fry the latkes in olive oil until they are
golden brown.
12

December 7th - December 15th

S P O R T S
N U T R I T I O N
Coconut Water vs. Sports Drinks and Water
for Optimal Hydration and Fuel
Written By: Andrea Butler
Adequate hydration for athletes is important to help them
maintain thermoregulation, account for sodium and water
losses, and ensure oxygen and nutrients are transported to
their muscles during exercise.1 Over the years, sports drinks
have become a traditional hydrating and pre-fuel beverage
within the sports community as it is marketed to provide
electrolytes while replenishing glucose and fluids to allow
athletes to reach optimal performance. However, the recent
trend if desiring an alternative hydration beverage that is
naturally occurring, rich in potassium, sodium, and glucose,
and has fewer calories is the glistening substance of coconut
water.1 Coconut water is one of the top leading plant-based
water beverages for sale worldwide with 250 companies
selling the drink in 20,000+ stores.2
In addition to the isotonic mineral composition found in coconut water that provides hydrating
properties, the flavor and well balanced sugar amount give an enticing quality to the average
consumer and athletes.2 In contrast, traditional sports drinks contains carbohydrates and
electrolytes that is otherwise absent from coconut water.2,3 Since ingesting carbohydrates before
and during exercise provides energy in the form of glucose, an athletes performance and hydration
status increases; thus, the commercial and practical interest of the beverage peaks consumer sales.3
Evidence supporting that coconut water does contain hydration properties that can increase athletic
performance is combative with data that debunks this proposal and favors the sports nutrition
tradition of ingesting sports drinks during exercise. So on the basis of primary research, is it myth or
factual that coconut water offers equal hydration levels compared to sports drinks and water during
continuous exercise?
14

To begin with, O’Brian et al hypothesized that there is no significant difference in performance or physiological
measures between coconut water and a traditional sports drink.4 To test their hypothesis, the researchers
conducted a randomized controlled trial to determine if drinking coconut water compared to a sports drink altered
cycling performance. Nineteen competitive cyclists completed two exercise trials while consuming either a
commercial sports drink or coconut water supplemented with carbohydrates and sodium to match the sports drink.
To formulate an ergogenic effect, the coconut water needed to be augmented with carbohydrates and sodium since
pure coconut water is naturally low is these nutrients. First, each cyclists was required to complete an incremental
test where the researchers measured VO peak and expired air using a calibrated metabolic system to analyze O2 and
CO2 levels. Then, each exercise trial comprised of 90 minutes of pre-load cycling to simulate a typical competition
or training session. The full 90 minutes were broken into 15-minute segments of pre-load exercise, during which the
cyclists drank 2.5 mL of one experimental beverage. Furthermore, the pre-load exercise consisted of five-minute set
high intensity intervals equivalent to 65-70% of the peak power output each cyclists achieved during the
incremental test at 15, 35, 45, 65, and 75 minutes. Five minutes after finishing the pre-load cycling exercise, the
completed a variable gradient, self-paced, 20 km time trial on the Velotron cycle ergometer. Lastly, heart rate, blood
lactate, and glucose were measured at the 30-, 60-, and 85-minute marks for pre-load exercise. The results showed
that at the 60-minute mark for pre-load exercise, both experiment beverages had the highest blood lactate response
of 4 mmol/L. In addition, similar results between beverages were demonstrated at the 30-minute mark with the
highest heart rate of 150 beats per minute. The results for glucose determined that sports drinks have an observable
effect on blood glucose concentration between 30-60 minutes of continuous exercise. Sports drinks produced about
5.6 mmol/L whereas coconut water produced about 5.1-5.4 mmol/L.
Overall findings concluded that although there were recognizable contrasts in terms of physiological and
performance variables, there was no significant difference in the coconut water trial compared to the
sports drink trial.4 In contrast, Peart et al compared hydration markers during submaximal exercise upon
consuming water and coconut water.5 Ten male cyclists completed a 60 minute submaximal cycling trial
followed by a 10-km time trial. The cyclists were randomly assigned a 250 ml drink at the 10–15-minute
mark, 25-30 minute mark, 40-45 minute mark, then drinking as necessary from 55 minutes until the end of
the trial. The researchers measured blood glucose, lactate, heart rate, rate of perceived exertion after each
drink period. The results indicated that coconut water did not significantly improve the cyclists
performance nor the physiological variables compared to regular water. However, subjective differences
in taste between each beverage resulted in a significantly reduced voluntary intake for the coconut water
group. Overall, the researchers discovered that coconut water was not favored by the participants and did
not produce a significant increase in performance, lactate, heart rate, or blood glucose; thus, coconut
water did not provide the greatest benefit for hydration compared to regular water.5
15

Secondly, author Mohammad Fayiz AbuMoh’d designed a randomized controlled trial to determine the influence of
isotonic sports drink ingestion during exercise on endurance capacity and aldosterone response.6 Participants included
twelve main endurance athletes separated into one of three experimental trials – ingesting a sports drink, water, and or
neither option. Each trial had participants run 3000m with an hour recovery and time to administer an exhaustion test as
a way of measuring differences in aldosterone responses before and after the run. The results indicated significant
differences in heart rate which was lower in participate who consumed the sports drink. Furthermore, lower levels of
aldosterone, blood glucose, and sodium were shown in the sports drink group. However, endurance capacity was
significantly greater with the sports drink group compared to water. Thus, isotonic sports drink provide optimal
endurance capacity and maintains aldosterone levels more effectively than hypertonic, hypotonic sports drinks and
water.6 Similarly, to examine the changes in central hydration during continuous exercise, Rowlands et al analyzed the
hydrating effects of hypertonic, isotonic, and hypotonic sports drinks containing carbohydrates and electrolytes
compared to non-carbohydrate-electrolyte drinks and regular water.3 The researchers conducted a meta-analysis
retrieving relevant literature on hypotonic, isotonic, and hypertonic solutions and water. Inclusion studies had to
compare the effect of how the solutions formulated to different osmolality by altering carbohydrate concentrations
and/or electrolyte concentrations. Drinks had to have been consumed orally in all trials with an ingestion rate of ≥ 1 mL
min-1. Hydration was evaluated with plasma volume change from stable resting baseline (central hydration = dPV) with >
1 during exercise samples. Exclusion criteria were studies that had uninterpretable treatment with regard to outcome
measures, subjects dehydrated prior to exercise, or ingested drinks contained protein.
The researchers systematically reviewed randomized crossover trials that
were either double blinded or single blinded. Recruitment included elite
cyclists, runners, triathletes, and recreational active adults. All studies
provided participants with a beverage prior to exercise between 100-813
mL. Thirteen trials supplied servings of about 100-407 mL at 15-min
intervals, six trials at 10 min intervals, six trials at 20 intervals, and two
trials at 30 min intervals. The studies had variables of heat index, average
drink ingestion rate, metabolic rate, total electrolyte, adjusted drink
osmolality, ingested drink osmolality, and total carbohydrate sectioned
into fructose, glucose, and sucrose g/vol. The results showed that metabolic
rate was associated with a lower dPV leading to a larger effect with isotonic
drinks. In addition, increasing the drink ingestion rate lowered the mean
dPV when hypertonic drinks were consumed from the second tertial
Timebin. However, ingesting hypotonic drinks had no impact on dPV early
in exercise. Lastly, the effect of adjusting carbohydrate composition for
intestinal osmolality on dPV was to increase the effect-size difference and
compatibility between each treatment solution. For every 100 mOsM kg-1
increase in ingested osmolality, dPV decreased by -1.1%. Therefore,
adjusting for the effect of carbohydrate digestion reduced dPV to -0.3%
with a 100 mOsM kg-1 increase. Overall, the data gathered from Rowlands
et al demonstrated that hypotonic carbohydrate drinks ingested during
continuous exercise was more likely to maintain central hydration (dPV)
compared to isotonic, hypertonic carbohydrate drinks and noncarbohydrate
drinks.3
16

In conclusion, evidence-based research has proven that while an observable contrast is demonstrated,
there is no significant difference that coconut water is the most effective hydration drink for athletes
compared to a carbohydrate sports drink and regular water. While studies have shown that hypertonic
sports drinks such as Gatorade have advantageous components in the form of such as electrolytes and
carbohydrates, hypotonic sports drinks like Powerade can provide effective results in fluid absorption
leading to increased rehydration for athletes. Water was demonstrated to be equally effective, which
supports the notion that solely relying on sports drinks is not beneficial to increase athletic performance.
Ultimately, athletes should have a balance of fluids according to their sport intensity to stay hydrated and
fueled for submaximal exercise.
References
1. Lalitha Ramaswamy, Zeba Fathima. F. Formulation and Acceptability of Sports Drinks using Fruit Juices and Tender Coconut Water. CORD. 2017;33(1):7-68.
doi:10.37833/cord.v33i1.55
2. Rethinam P, Krishnakumar V. Coconut Water: The Way Forward. In: Coconut Water. Springer International Publishing AG; 2022:499-504. doi:10.1007/978-3-031-
10713-9_12
3. Rowlands DS, Kopetschny BH, Badenhorst CE. The Hydrating Effects of Hypertonic, Isotonic and Hypotonic Sports Drinks and Waters on Central Hydration During
Continuous Exercise: A Systematic Meta-Analysis and Perspective. Sports medicine. 2022;52(2):349-375. doi:10.1007/s40279-021-01558-y
4. O’Brien BJ, Bell LR, Hennessy D, Denham J, Paton CD. Coconut Water: A Sports Drink Alternative? Sports (Basel). 2023;11(9):183-. doi:10.3390/sports11090183
5. Peart DJ, Hensby A, Shaw MP. Coconut Water Does Not Improve Markers of Hydration During Sub-maximal Exercise and Performance in a Subsequent Time Trial
Compared with Water Alone. International journal of sport nutrition and exercise metabolism. 2017;27(3):279-284. doi:10.1123/ijsnem.2016-0121
6. Mohammad Fayiz AbuMoh’d. Influence of an Isotonic Sports Drink during Exercise and Recovery on Subsequent Endurance Capacity and Aldosterone Response in
the Heat in Well-Trained Endurance Athletes. Sport Mont. 2020;18(2):25-31. doi:10.26773/smj.200617
17

HOLIDAY
HACKS
A D D I N G N U T R I T I O N A L
V A L U E T O H O L I D A Y
M E A L S W H I L E S T I L L
E N J O Y I N G A L L T H E
T R A D I T I O N S
B y S o p h i a H a r r i s
The holidays are the time of year when people gather
with family and friends to spend some quality time
together. While this time of year can be very exciting, it
can also be difficult for those who want to
simultaneously enjoy traditional holiday foods and
maintain a healthy lifestyle. With some tweaking, it is
possible to make beloved holiday recipes healthier so
that people don’t have to sacrifice their favorite holiday
treats that they look forward to.
One way to create a healthier holiday is to add foods
rich in vitamin D to your menu. During the cooler
months, it can be hard to get enough vitamin D, so
eating mushrooms, fortified milk, fortified milk
alternatives, and eggs can build up your levels of this
vital vitamin. 1 Incorporating more vegetables can give
your holiday menu a boost in nutrients as well. There
are already many classic recipes that include
vegetables, such as sweet potatoes, squash, and green
beans, that you can continue to serve at dinner parties.
18

You can also add different vegetables to the
menu to spice things up and provide a wider
range of nutrients. Root vegetables are a great
option, as they are in season around this time
and can be a good source of complex
carbohydrates, fiber, carotenoids, vitamin C, and
other nutrients. 1 Examples of foods that fall
under this category include parsnips, beets,
carrots, turnips, and rutabagas. 1 Leafy greens
like kale, spinach, and collard greens are also in
season in some areas, 1 so they can be
another option. These greens provide iron,
calcium, potassium, and vitamin K. 1 Adding
herbs and spices can not only make dishes
more nutritious, but they make foods more
flavorful as well. You can, for instance, add
basil, oregano, thyme, and chives to homemade
salad dressings, and basil and thyme can be
great additions to stuffing. You can also spice up
your vegetables with some parsley, chervil,
fennel, coriander, dill, mint, sage, thyme, and
rosemary. You could even add cinnamon and
nutmeg to cranberry sauce. 1
Another way to eat healthier is to reduce the
amount of sodium you consume. While sodium
has many health benefits, such as regulating
blood sugar, muscle function, and the nervous
system, it can cause harm in excess. 1 For
example, too much sodium can lead to health
problems like high blood pressure. 1
Unfortunately, many of the ingredients used to
make classic holiday meals tend to have large
amounts of sodium. To avoid the excess
sodium, make your own broth/stock or buy
reduced/sodium-free broths at the store, pick
fresh or dried spices and herbs instead of
packaged blends, choose fresh and frozen
vegetables over canned ones (if you go for
canned, rinse them before using), choose
unsalted foods like nuts for snacking, and make
your own biscuits, croutons, salad dressings,
gravy, and stuffing. 1 Adding more whole grains
to your holiday dinner can also help you eat
healthier and get more micronutrients and fiber.
1 Many whole grains, such as brown rice, farro,
barley, bulgur, millet, and quinoa, can be
served as sides. 1
19

Switching ingredients for healthier alternatives
can help add more nutrients to your holiday
meals too. Some swaps you can make to
recipes include replacing butter or cream with
broth when making mashed potatoes, using
yogurt in desserts, creamy sauces, dressings,
mashed potatoes, casseroles, and butternut
squash soup in place of sour cream, and
replacing butter with olive oil. 1 Other ways to
cut back on unhealthy fats and sugar include
replacing half of the butter in a recipe with
unsweetened applesauce, mashed bananas, or
prune puree, reducing the amount of sugar in a
recipe by 1/3 or ½ and adding spices
(cinnamon, cloves, and allspice) and extracts
(almond, vanilla, and wintergreen) to enhance
the flavor, and cutting the amount of cheese in a
recipe in half. 2 Choosing healthier cooking
methods, such as broiling, grilling, steaming,
and baking, can help make your holiday meals
healthier as well. 2
You can, for instance, broil your fish, meat, and
vegetables instead of frying them, and use
nonstick pans to avoid adding oil. Also, instead
of basting in oil, you can try using vinegar or fruit
juices. 2
If you want to get inspiration or don’t know what
to make for the upcoming holiday dinner, you
can always visit the USDA’s website and look
up healthy recipes for any holiday that you
celebrate. 3 The USDA’s website includes
recipes that are affordable and that meet the
MyPlate criteria, so you know you are making
meals that have greater nutritional value. As you
can see, there are many ways to make healthier
dishes for the upcoming holiday season. I hope
that this article helps those who want to prepare
their favorite holiday treats and eat healthy at
the same time.
20
References
1. MacPherson R. Boost your holiday meals with these 9 nutrition tips. Verywell Fit. November 16, 2022. Accessed October 16, 2023.
https://www.verywellfit.com/ways-to-make-your-holiday-meal-more-nutritious-5208789.
2. Williams E. Tips for making your holiday meals healthier. Michigan State University. November 7, 2022. Accessed October 16, 2023.
https://www.canr.msu.edu/news/tips_for_making_your_holiday_healthier.
3. Healthy, thrifty holiday menus. U.S. Department of Agriculture. Accessed October 16, 2023. https://snaped.fns.usda.gov/resources/nutritioneducation-materials/healthy-thrifty-holiday-menus.

MYTH BUSTING
SKIPPING MEALS
BEFORE THE
HOLIDAYS
THESIS AND PURPOSE
As the holiday seasons
approach, many people are
getting ready to have friends
and family over for a fun holiday
party or meal, usually with an
abundance of decadent foods
and treats. Some people believe
skipping meals during the
holidays is a beneficial strategy
to combat weight gain and still
allow them to indulge in their
WHAT FOOD DOES FOR YOU
favorite treats. However, this
can do more harm than good.
Skipping meals can cause
serious health problems such
as anxiety, depression, low
energy, and decreased
enjoyment in eating, among
others. This article shows how
skipping meals is detrimental
to your body, mental health,
and long-term health.
Glucose is the main type of energy source found in the blood. It
comes from the food we eat. When people are hungry, blood
glucose becomes low and leave us feeling sluggish since the brain
runs off glucose.1 When you eat a sensible and healthy meal, it
benefits your muscles, immunity, bone strength, lowers risk of
heart disease and type 2 diabetes, helps the digestive system, and
aids in achieving and maintaining a healthy weight.2 As you can
see, food provides much more than just nutrition and fuel. So
what happens when you skip a meal?
WHY WE GET HUNGRY
BY: KATIE ALJIIAN
22
When you get hungry, it is because
your body is releasing hormones that
trigger these feelings. “Migration
Motor Complex (MMC) is regulated by
a hormone called motilin. Motilincontrolled
contractions cause
rumbling in our stomachs and
coincide with hunger pains in
humans.”3

WHY WE GET HUNGRY CONT’D
When you get hungry, it is because your body is releasing hormones
that trigger these feelings. “Migration Motor Complex (MMC) is
regulated by a hormone called motilin. Motilin-controlled
contractions cause rumbling in our stomachs and coincide with
hunger pains in humans.”3
BODY’S REACTION TO SKIPPING A MEAL
When you abstain from eating,
you begin to feel tired and slow.
Your hypothalamus is the part
of the brain that is responsible
for regulating your body’s
homeostasis. When you skip a
meal, your hypothalamus must
work extra hard to keep your
body regulated.4 Not only is
your body working overtime to
offset this imbalance, it’s also
literally starving. This means
the body is deficient in fuel and
nutrients.
A common misconception is
that skipping a meal will help
you become thinner... here’s
why it’s not that easy. When
you’re hungry, your body's
cortisol levels (stress hormone)
go up, causing your body to hold
onto every little sliver of
nutrition it gets.4 Cortisol can
also cause you to feel anxious
and depressed.1 Once that
nutrient supply is dried up, your
body will go into ketosis, a state
your body enters when it begins
to burn fat.
As you continue to abstain from
eating, your body begins
breaking down your muscles,
resulting in a loss of muscle
mass. When you begin eating
normally again, your body will
revert to its normal weight.
People will often overeat or
gorge on holiday food and end
up gaining more weight than
they started with.
Eating should never feel
stressful. This mentality can
put you at risk of developing an
eating disorder or losing the
enjoyment in food. Constantly
worrying about food and what is
“bad” for you can become
obsessive and lead to bulimia or
anorexia.5 To prevent these
occurrences from happening, it
could be helpful to practice
mindful and intuitive eating.5
This involves listening to your
body’s natural hunger and
fullness cues. Your body will tell
you what it needs. This can be a
great way to stay healthy.
23

HOW TO PREVENT YOURSELF
FROM SKIPPING MEALS
It can be hard to eat if you are constantly finding yourself
unsatisfied. There are a few tricks that might help. For example, try
making a simple plan of what you want to eat that week. It can be as
easy as going on Pinterest or searching specific types of meals or
snacks you might enjoy.7 I always keep a snack on me in case I am
too busy to eat at that exact moment.
It's not a substitute for a meal, but it can hold me over until I am
able to eat.7 If you have a hectic schedule and sometimes forget to
eat, you can try to set a reminder on your phone or find an
accountability buddy to help remind you.7 Making meals can be
challenging, so finding easy recipes online could always be handy. If
you don’t like to cook, try to find a way to make it fun to bring back
some of the joy of eating. You could put music on to keep you
entertained or talk to a family member over the phone.7 You could
also make a special holiday meal you know you will love to eat.
CONCLUSION
Food is the fuel for life. It gives us sustenance so we can go about
our day. Without it, our bodies react negatively in selfpreservation,
which may lead to health implications. This holiday
season, when you join family and friends for dinner, don’t forget to
get to eat prior to the occasion. You don’t want to be snappy in
front of your family just because your hangry. Not eating can affect
your mind and its chemicals. Treat your food as medicine and enjoy
that comforting meal this holiday season.
24
WORKS CITED:
1. WICKS L.8 SCARY THINGS THAT COULD HAPPEN TO YOUR BODY WHEN YOU SKIP MEALS. EATING
WELL. 2023. 7561431. SEPTEMBER 15, 2023. WHAT HAPPENS WHEN YOU DON'T EAT?
(EATINGWELL.COM)
2. BENEFITS OF HEALTHY EATING. CDC. 2021. BENEFITS OF HEALTHY EATING | NUTRITION | DNPAO |
CDC
3. HEWINGS-MARTIN Y. WHY DO WE GET HUNGRY? MNT. 2017. THE SCIENCE OF HUNGER
EXPLAINED (MEDICALNEWSTODAY.COM). ACCESSED OCTOBER 31, 2017.
4. YENKO J. FAT. UNDER EATING & STOMACH FAT. LIVESTRONG. HOW DOES NOT EATING AFFECT THE
BRAIN? | LIVESTRONG
5. OLSSON R. 5 THINGS THAT HAPPEN TO YOUR BODY WHEN YOU SKIP MEALS. BANNERHEALTH.
OCTOBER 2022. HERE’S WHAT HAPPENS WHEN YOU SKIP MEALS | BANNER HEALTH
6. VULELICH L. STOP SKIPPING MEALS, YOUR MENTAL HEALTH DEPENDS ON IT. CNET. FEBRUARY 23, 2023. STOP SKIPPING MEALS. YOUR MENTAL
HEALTH DEPENDS ON IT - CNET

Nurturing Your Health
Through Winter: The
Importance of Vitamin D
Written By:
Madi Cashman
As winter starts with its chillier and shorter days, many of us take comfort in cozy indoor activities.
Whether it's huddling by a warm fireplace with a good book or putting on a snug pair of socks, the
season presents opportunities to embrace comfort and relaxation. However, there's a potential
downside to these extended periods spent indoors which is lower levels of Vitamin D.1
Vitamin D, a crucial nutrient for overall health, becomes a concern during the winter months due to
reduced sunlight exposure. With less sunshine and limited outdoor activity, our bodies absorb less
of this vital vitamin through the skin.1 Fortunately, there are multiple ways to fight the effects of
Vitamin D deficiency and maintain health even when the sun isn't shining brightly.
One of the approaches to maintaining healthy Vitamin D levels is through your diet. Surprisingly,
you
may already be consuming some Vitamin D-rich foods without even realizing it. Just as oranges are
known for their Vitamin C content and meat is a source of protein, several foods provide Vitamin
D.2 These include:
1. Salmon
2. Cheese
3. Fortified milk
4. Mushrooms
5. Egg Yolks
Additionally, certain food products, such as milk and some cereals, are fortified with
Vitamin D to help individuals meet their daily requirements.2 Incorporating these Vitamin
D-rich foods into your diet during the winter months is an effective strategy to support
your health.
26

Eating Vitamin D-rich foods
One of the approaches to maintaining healthy Vitamin D levels is
through your diet. Surprisingly, you may already be consuming
some Vitamin D-rich foods without even realizing it. Just as
oranges are known for their Vitamin C content and meat is a
source of protein, several foods provide Vitamin D.2 These
include:
1. Salmon
2. Cheese
3. Fortified milk
4. Mushrooms
5. Egg Yolks
Additionally, certain food products, such as milk and some cereals,
are fortified with Vitamin D to help individuals meet their daily
requirements.2 Incorporating these Vitamin D-rich foods into your
diet during the winter months is an effective strategy to support
your health.
Over-the-counter Supplements
Another method to maintain your daily Vitamin D intake is through over-the-counter
supplements, readily available at your local drugstore or pharmacy. These supplements often
come in two forms: D2 and D3. Both D2 and D3 can elevate your Vitamin D levels during the
winter months, but studies suggest that D3 may be more effective. 2 Your choice may also
depend on the source of the supplement. D2 is derived from yeast and plants, while D3 is
typically derived from animal fat. 2 Both are suitable options, and the selection often depends
on individual preferences.
27

Prescription-Strength Vitamin D
While over-the-counter options are suitable for most, some
individuals may require prescription- strength Vitamin D
supplements, especially during the winter or when at risk
of deficiency. Various factors can influence your risk for
Vitamin D deficiency, including:
1. Age: Older individuals are at a higher risk due to decreased
skin efficiency in producing Vitamin D.2
2. Weight: Obesity can slow the absorption of Vitamin D,
increasing the risk of deficiency.2
3. Health History: Conditions such as celiac disease, kidney disease, liver disease, Crohn's
disease, or osteoporosis often lead to lower Vitamin D levels.2
4. Medications: Some medications can affect the body's utilization and absorption of Vitamin
D.2
5. Skin Tone: Individuals with darker skin tones are less efficient at using sunlight to produce
Vitamin D, increasing their susceptibility to deficiency.2
To determine your Vitamin D levels and the risks that may come with them, an easy blood
test can be
ordered during your annual visit with your primary care provider. These routine tests are
crucial in identifying health concerns, including low Vitamin D levels. Once your levels are
assessed, your primary care provider can guide you in choosing the most suitable method of
supplementation based on your health needs.
Maintaining Vitamin D Levels Year-Round
While the colder months often bring the concern of lower Vitamin D levels, it's important to
understand that this nutrients’ significance extends beyond winter. It's a year-round
consideration for maintaining your overall health and bone health. Although you can't stop
the arrival of colder seasons, you have several options to maintain your Vitamin D levels
throughout the year.
By consistently ensuring you receive your daily dose of Vitamin D, you contribute to the wellbeing
of your bones and overall health.2 With multiple approaches available, you can protect
your Vitamin D
levels even during the winter months when the sun is less generous with its rays.
28
References
1.Cantorna, M. T. (2020, January 19). Why getting enough vitamin D in wintertime is so important. The
Washington Post. https://www.washingtonpost.com/health/why-getting-enough-vitamin-d-inwintertime-is-so-important/2020/01/17/c3598082-3875-11ea-9541-9107303481a4_story.html#
2.Chestercountyhospital.org. (n.d.). https://www.chestercountyhospital.org/news/health-elivingblog/2022/december/deck-the-halls-with-vitamin-d-avoiding-those-winter-blues

S T A F F S P O T L I G H T
Dr. Jamisha Leftwich
D r . J a m i s h a L e f t w i c h s e r v e s a s a n i n s t r u c t o r i n t h e D e p a r t m e n t o f
N u t r i t i o n a n d D i e t e t i c s a n d t h e P r o g r a m D i r e c t o r f o r t h e I n t e g r a t e d
F u t u r e G r a d u a t e P r o g r a m i n N u t r i t i o n a n d D i e t e t i c s . H e r r e s e a r c h
f o c u s a r e a s i n c l u d e c o m m u n i t y n u t r i t i o n , n u t r i t i o n e d u c a t i o n a n d
c o u n s e l i n g p r o g r a m m i n g , m a t e r n a l , i n f a n t , c h i l d h e a l t h a n d n u t r i t i o n ,
a n d l a c t a t i o n .
By: Kaley Morrissey
B A C K G R O U N D : P E R S O N A L A N D P R O F E S S I O N A L
Years in the field:
She has been in the field of dietetics for
10 years.
What brought her to UNF?
She is a three-time graduate with her
bachelor’s, master’s, and doctorate
degrees.
What are her roles/titles here - what classes
do you teach?
She is a community dietitian. She has
taught Community Nutrition, Social and
Cultural Influences on Nutrition, Nutrition
Counseling, Nutrition Education, Food
Service Management 1, Clinical Practices,
and Nutrition Through a Lifespan. These
are both graduate and undergraduatelevel
courses.
W H A T D O Y O U L I K E B E S T A B O U T B E I N G A P R O F E S S O R ?
“Connecting with the students.” She says that she loves talking
to them about their journey of wanting to become a dietitian
and “helping them with those light-bulb moments.”
29

W H A T M A D E Y O U W A N T T O
P U R S U E T H E C A R E E R / D E G R E E
T H A T Y O U H A V E ?
Her dad was diagnosed with type 2
diabetes when she was in high school.
She would go with her dad to meet with
his dietitian to discuss the foods and
lifestyle choices he needed to make with
his new diagnosis. She said that opened
her eyes to how food can affect your
health and help to manage a disease.
So, after meeting with her dad’s dietitian,
she knew that was what she wanted to
do.
D I D Y O U A L W A Y S K N O W T H A T
Y O U W A N T E D T O B E A P A R T O F A
U N I V E R S I T Y O R A P R O F E S S O R ?
She did not always know that she
wanted to be a professor. When she went
into community dietetics, she was the
lead preceptor and created all of the
assignments and rotations for the
students. “I noticed a gap in their
education levels when they got to me.” At
that point, she realized that she wanted
to be on the educational side of all of this
and help the students and get rid of
those gaps.
30
W H A T D O Y O U F E E L H A S
B E E N T H E B I G G E S T
C H A L L E N G E I N T H I S F I E L D ?
“Lack of diversity.” She said that because
of the lack of diversity in this field, there is
a lack of services being provided to
patients. With the lack of diversity,
patients may struggle to feel that
connection and share those similarities
with their dietitians.
W H A T A D V I C E D O Y O U H A V E
F O R T H O S E C U R R E N T L Y
P U R S U I N G A D E G R E E I N
D I E T E T I C S ?
“The field of dietetics and nutrition is a
very rewarding and fulfilling career.” She
says that if you are passionate about
nutrition and learning the science behind
food then this is a good career choice for
you. As for studying, she says that it can
be hard and intense. However, being
able to have time management and
being able to justify your evidence for
your conclusion is key. Many people do
not realize that this is a science-based
major.
C A N Y O U T E L L U S A F U N F A C T
A B O U T Y O U R S E L F T H A T M A N Y
P E O P L E M A Y N O T K N O W ?
In every country and/or state she visits,
she takes a cooking class. She has taken
classes in places like Italy, Belgium, Brazil,
France, and more. She is also a Zumba
instructor.

ABOUT
Holly Pudwell,
MS, RDN, LDN, CEDRD-S
Background
Years in the field?
16 years
What are your roles/ titles?
Registered Dietitian in private practice
and residential/PHP.
Anything else you would like to share about
your background?
Treating eating disorders has been my
goal since high school and I have been
working with this population since
college.
What is your favorite part of your role/job?
Seeing the healing that is possible is the
greatest reward!
What made you want to pursue the career/degree
that you have?
From the first time I learned about eating
disorders in my high school AP Psych class. I
realized how many people around had or
were struggling with one. I thought,
“someone should really do something about
that” and then thought, “why not me?”. In
doing so I got to marry my endless
fascination with the intricate way God has
designed the human body with my desire to
help others.
Do you or the BYB ministry have any food
related holiday traditions?
At BYB we strive to pay attention to
details that make a difference, that
make our patients feel at ease and wellloved.
Holidays are no exception so we
work to serve special meals, hand
stockings,and have fun activities.
What do you feel has been the biggest
challenge in your field?
There are several! One major one is the
lack of education on eating disorders in
medicine and nutrition, both are
deplorably diet-centric.
Did you always have an interest in
nutrition/dietetics/public health/volunteering?
I became fascinated with how the body works
in a high school health class and wanted to
pursue learning more and use that knowledge
to helps others.
Any closing advice or fun facts?
I think our world would look drastically different
if we all knew that the perfect, loving, allknowing
God of the universe made each of us
on purpose, exactly as we are, and loves us
unconditionally. We do not need to look any
certain way or jump through any particular
hoops to earn his acceptance and love and his
is the one that ultimately counts.
31

December 26th -
January 1st

Meet the Team
Editor in Chief
Delaney
Tindal
Co-Editor in Chief
Leigh Anne
Vanzant
Head Publisher
Ashley
Demmery
Media Manager
Maddie
Levenson
Faculty Advisor
Dr. Alireza
Jahan-Mihan
Treasurer
Grace
Scoggins
33

Meet the Team
Secretary Flyer Creator Publisher
Izzy
Kaitlin
Bailey
Vicario Fredrick Taylor
Publisher
Carole
Stringfield
Publisher
Mary Elizabeth
Hayes
Publisher
Sarah
Turner
34

Meet the Team
Publisher Editor Editor
Katelyn
Giovanna
Cagyan
Faria
Hailey
Pond
Editor
Sophia
Sardella
Editor
Ali
Walker
Editor
Marshall
Thompson
35

Meet the Team
Writer
Andrea
Butler
Writer
Tavianna
Brooks
Writer
Madison
Cashman
Writer
Katie
Aljian
Writer
Jace
Brown
Writer
Sophia
Harris
36

Meet the Team
Interviewer
Julianna
Gilbert
Interviewer
Kaley
Morrissey
37