December Issue

T H E U N I V E R S I T Y O F N O R T H F L O R I D A
C A R B O H Y D R A T E S
NUTRINEWS
F O O D E S S E N T I A L S

Table of Contents
2
COVID CORNER
Staying COVID-conscious
during the holidays.
3
MYTH-BUSTING
Fewer Carbs Fewer
Problems? Maybe Not.
6
DIET CULTURE
How to Deal With Diet
Culture Around the Holidays
8
FOOD SCIENCE
The History of Breadmaking.
11
CLUB UPDATES
Meet Nutrition Journal
Club!
16
STUDENT SPOTLIGHT
An interview with Ryan
Aranzaso
20
FACULTY
SPOTLIGHT
An interview with
Dr. Wright and Dr. Ross
26
NUTRITION
RESEARCH
The Truth About Carbs In
Your Body.
27
THE LUNCH BOX
Recipe: Gingerbread Muffins
with Vanilla Frosting
29
MONTHLY
HACKS
Stay Guilt-Free During
the Holidays
34
NUTRINEWS
STAFF
Meet our staff!
31
SPORTS
NUTRITION
The Effects of
Carbohydrates and
Performance
32
SHOPPING IN
SEASON
This month we are discussing
Eggplants!

COVID-19 CORNER
By: Sofie Van Moorleghem
Happy Holiday Season, Healthy Ospreys!
December is upon us, and this means family get-togethers, lots of sweets, and most of all,
traveling. The end of the semester (after finals, of course) usually means we get to relax and just
take it easy through the holiday until the next spring semester. However, this year, just like last,
does include COVID-19. As much as the last year and a half as taken a toll on everyone, the
pandemic is still going on, the Delta variants are spreading, and we all should remain COVIDconscious.
I know that everyone wants to protect their vulnerable family members and no one
wants to spend their vacation in quarantine. So, these are some tips from the CDC to help
everyone stay safe throughout the holiday season1,2:
· Protect those not yet eligible for vaccination, such as young children, by getting yourself and
other eligible people around them vaccinated. Check out the NutriNews September COVID-19
Corner article for vaccination myth-busting!
· Get tested before going to any family gathering, especially if you are showing symptoms of
COVID-19 or if you have had someone close to you have COVID-19.
· Try meeting virtually with immunocompromised family members and friends.
· When inviting guests, keep it small and try to limit it to people who live with you.
· Try holding gatherings outdoors or in a well-ventilated space.
· Whether fully vaccinated or unvaccinated, wear well-fitting masks over your nose and mouth
in crowded, poorly-ventilated indoor areas to reduce transmission in close quarters.
· If you are sick or displaying COVID-19 symptoms, do not host or attend a gathering and get
tested!
When Traveling:
· You must be fully vaccinated to travel internationally.
· CDC recommends delaying travel until you are fully vaccinated.
· Domestically, get tested 1-3 days before your trip.
· Try driving!
· Wear your mask properly over your nose and mouth. The CDC recommends masks even if fully
vaccinated.
· Avoid crowds and stay at least 6 feet apart from others.
· Wash your hands often or use hand sanitizer.
UNF wants all Ospreys to stay safe during the holidays and we look forward to seeing everyone back for
the spring semester! Remember to wear your mask, social distance, and wash your hands, no matter
your vaccination status! Happy Holidays!
References::
1. Scribner H. CDC issues Christmas COVID-19 guidelines, 11 tips for staying safe. Deseret News website. https://www.deseret.com/coronavirus/2021/10/4/22708621/cdc-celebrate-christmas-holidays. Published October 5, 2021.
Accessed October 25, 2021.
2. CDC. Holiday Tips. Centers for Disease Control and Prevention website. https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/holidays/celebrations.html. Published October 15, 2021. Accessed October 25, 2021.
2

Fewer Carbs Fewer Problems?
Maybe Not.
B Y : C H L O E M O R G A N
When hearing the words “low-carb diet”
what comes to mind? If you begin to
envision a plate of French fries, the donut
you ate with your coffee this morning, or
the breadsticks your Italian mother-in-law
makes on Sunday nights, you understand
what constitutes carbohydrates with low
nutritional value. However, what you might
not associate with a low-carb diet are the
many nutrient-dense foods that provide
your body with the energy it needs. When
considering a low-carb diet, it is important
to understand the difference between
simple and complex carbohydrates and to
continue to make complex carbohydrates a
balanced part of your diet.
Your body uses carbohydrates as its main
energy source by converting them to
glucose. When you consume
carbohydrates, which are converted into
sugar, your body reacts by producing
insulin.
Insulin plays a role1 in the storage of
glucose in fat cells. It makes sense then,
that when fewer carbohydrates are
consumed, less insulin is produced. When
there is not enough readily consumed
glucose to provide your body with
energy, your body will resort to using
stored fat2 as an energy source. Ketones
are formed when your body resorts to
breaking down stored fat, and when a
high number of ketones are produced3
you will enter ketosis. For people who
want to lose weight quickly, this method
could sound more appealing than
counting calories. However, your longterm
health could suffer.
3

Restricting carbohydrates limits the variety
of food you can consume. Even if you are
consuming more protein and fat to make
up for the reduction in carbohydrates (and
you feel full because of it), your body
requires at least 40% of its calories4 to
come from carbohydrates in order to easily
provide energy for your daily functions. If
this requirement is not being met over
time, your body could resort to breaking
down muscle fibers for energy, which can
lead to weakness and fatigue. Additionally,
your kidneys could suffer the
consequences of too much dependence on
protein, and diets too high in fat
consumption can result in high5
cholesterol levels. It is also important to
note that not all carbohydrates lack
nutritional value. Apples, oranges, berries,
sweet potatoes, squash, peas, black beans,
soybeans, oats, brown rice, and barley are
all examples6 of nutrient-dense, complex
carbohydrates.
Not only do complex carbohydrates
provide your body with the easily
accessible fuel it needs, but they provide
fiber which is essential for digestive health.
Choosing complex carbohydrates over
simple carbohydrates is the best choice
you could make for your overall health. In
doing so, you will receive the vitamins,
minerals, and fiber from a delicious array
of food and will not have to limit yourself
to an entire food group. Choosing to eat
meals balanced with protein, fat, and
carbohydrates will allow you to feel full
and satisfied while providing your body
with appropriate energy. When it becomes
an intentional choice to eat balanced
meals, you might find that you consume
fewer simple carbohydrates without much
effort at all. Instead of restricting your
body and depriving it of the energy it
needs, work on consuming a moderate
amount of complex carbohydrates with
each meal and save the simple
carbohydrates for an occasional treat.
References:
1. National Institutes of Health. NIH study shows how insulin stimulates fat cells to take in glucose findings could aid in understanding diabetes, related conditions. Nih.gov. Published September 7, 2010. Accessed October 28,
2021. https://www.nih.gov/news-events/news-releases/nih-study-shows-how-insulin-stimulates-fat-cells-take-glucose
2. Mayo Clinic. Low-carb diet: Can it help you lose weight? Mayoclinic.org. Published November 18, 2020. Accessed October 28, 2021. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/low-carb-diet/art-20045831
3. Pearson, K. What Are the Key Functions of Carbohydrates? Healthline.com. Published November 9, 2017. Accessed October 27, 2021. https://www.healthline.com/nutrition/carbohydrate-functions
4. Oh, R., Gilani, B. and Uppaluri, K. Low Carbohydrate Diet. Statpearls. Updated electronically July 12, 2021. Accessed October 27, 2021. https://www.ncbi.nlm.nih.gov/books/NBK537084/
5. Szalay, J. What are carbohydrates? Livescience.com Published July 14, 2017. Accessed October 27, 2021. https://www.livescience.com/51976-carbohydrates.html
6. Tigar, L. What Happens To Your Body When You Stop Eating Carbs. Eatthis.com. Published October 30, 2020. Accessed October 27, 2021. https://www.eatthis.com/what-happens-body-stop-eating-carbs/
4

Join the world and eat a pear
on December 5th
World
Pear
Day
5

holidays are coming up which means hot
The
cooler weather, seasonal treats, and lots
cocoa,
parties! It also means more time spent with
of
and peers while preparing, cooking,
families
eating food. With that being said, it’s
and
to remember that this time of year
important
be especially triggering to some as diet
can
can really have a way of sneaking up on
culture
Below are some tips to help you navigate
you.
time of year to better enjoy the holidays
this
when diet culture sneaks up on you.
Recognize
the subject.
Change
boundaries with family members.
Set
breaks—simply walk away and remove
Take
from the situation so you can
yourself
decompress.
that food doesn’t have a moral value;
Remember
are no “good” foods and no “bad” foods.
there
that our bodies are meant to change
Remember
are not all meant to look the same.
and
your community with you. Have a buddy
Take
you can reach out to on the phone or
that
you can bring with you for support.
someone
using affirmations before a family gathering,
Try
as: “I’m allowed to eat food that tastes
such
“my body is meant to change”, and “my
good”,
deserves to be nourished”.
body
+ work on your own fatphobia. If
Acknowledge
find yourself passing judgment on the
you
or food choices of someone else: stop
weight
consider what you have just thought and
and
it. Remind yourself that you cannot
challenge
an assumption about someone’s health
make
on how they look or the food choices they
based
How to Deal With
Diet Culture Around
the Holidays
By: Haley Brock
To-do:
and enjoy eating without guilt or shame!
make.
6

don’t want to discuss diets at
“I
dinner.”
Thanksgiving
don’t discuss diets or put
“Please
around food while I am
values
around.”
don’t comment on my body.”
“Please
about my weight/my
“Comments
make me uncomfortable.”
body
nothing wrong with eating
“There’s
that tastes good.”
food
appreciate if you didn’t comment
“I’d
my food choices.”
on
really enjoy talking to you but I
“I
to talk about topics other than
prefer
7
SOME PHRASES
YOU CAN USE:
weight and dieting.”

8
Nutrition Science Research –
The History of Breadmaking
B Y S A M A N T H A D I L L
Bread has been a staple food in the global diet far before
the dawn of MyPlate. The starch has found success in the
Fertile Crescent and has even been referenced biblically1 in
the Book of Genesis when Joseph told the pharaoh to build
warehouses to store grain to prepare for famine. Its
humble origin even extends to its traditional form, as is
thought to be designed after the shape of a brick. Bread
has been the greatest thing since sliced bread since before
there even was sliced bread!
Nonetheless, bread was part of the Spaniard's mission to
colonize Native Americans. The mindset of the colonizers
was that if they ate the same as them, they would be the
same as them. The bread trade2 ravaged Mexico from
1575-1585 so much so that a strictly regulated urban food
supply was developed. These regulations included the type
and origin of flour as well as prices of bread; they couldn't
even sell bread before 7:00 in the morning! Bakers had to
disclose this information to the Fiel Ejecutoria every four
months and those known as fieles respesadores would
inspect the quality and weight of bread. A “gremio” of
workroom owners came into power through a labor trade; a
worker who had loans would come work for them so they
could pay them off (this practice is known as empeño)

Nowadays, bread is mass-produced with
fewer restrictions, and some say a loss of
quality standards has followed. Traditionally,
bread is formed from a gluten3 network, and
carbon dioxide is trapped from yeast
fermentation once flour, water, and yeast are
mixed. As time has passed and technology
has progressed, preservatives and additives
are commonly found in store-bought bread.
In America, consumer shopping patterns
have changed. Customers expect bread to
remain “spoilage free” yet affordable, as
frequent trips to bakeries are not the norm
(or accessible to all) in the states and the
average cost4 of a loaf is $2.50. To some,
American sliced loaf bread is so inauthentic
that it is not even considered bread!
Additional “threats” to the authenticity of
bread include the growing gluten-free
dietary movement. As awareness of celiac
disease and non-celiac gluten sensitivity
(NCGS) have grown within the country, the
definition of bread has expanded.
Though the definition of bread varies from
country to country, it is doubtful that its
popularity will fade any time soon. It is still a
necessity in the diet and brings people
around the globe together in the kitchen at
the dinner table. Whether it is naan, challah,
brioche, focaccia, rye, or multigrain,
fermentation brings together the nations!
References:
1. Matvejevic P. Levantine Legends and Histories of Bread. The Massachusetts review. 2014;55(4):547-553.
2. Weis R. Bakers and Basques: A Social History of Bread in Mexico. University of New Mexico Press; 2012.
3. Cauvain SP. Breadmaking : Improving Quality . CRC Press; 2003.
4. Cost of Living in the United States. Studying-in-us.org. Accessed October 23, 2021. https://studying-in-us.org/cost-of-living-in-the-unitedstates/#:~:text=A%20gallon%20of%20milk%20costs,are%20about%20%242.00%20per%20dozen.
9

10
HUMAN
RIGHTS
DAY
December 10th

11
U N F C L U B U P D A T E :
N J C
B Y : L A U R A R O G E R S
This month we are proud to feature UNF's Nutrition Journal Club (NJC).
Starting in 2014, this group is aimed at allowing students to dive deep into
nutrition-related research in a relaxed, fun environment among their peers.
Without the requirement of extensive research skills, monthly meetings are
comprised of a general topic featured in relevant articles. The articles are
broken up into sections, including introduction, methods, results, and
conclusion/discussion. Some highlighted topics allow for videos, guest
speakers, and other related materials or persons.

Until further notice, all NJC monthly meetings will be
held on Zoom every 1st Wednesday at 10 am
Make sure to follow NJC on Instagram @unf_njc
For any questions, email
nutritionjournalclubunf@gmail.com
14

15

16
STUDENT SPOTLIGHT:
RYAN ARANZASO
A mistle-toast to the holiday season, the
most pun-derful time of the year! Let’s give
a big round of santa-plause for our
December Student in the Spotlight, Ryan
Aranzaso! Ryan was born in Guam and
moved here to Jacksonville in 2004. He is a
Senior in the Dietetics Program who
currently works as a Medical Assistant and
a scribe at an orthopedic clinic. Some of his
job responsibilities include detailed
documentation of patient clinic visits and
ordering labs, imaging, and medications
suggested by the MD (what a busy elf!). As
if that wasn’t interesting enough, Ryan has
eight years of experience playing the
trumpet, and he even made the top band
in Clay County for six consecutive years! He
was also awarded the John Phillips Sousa
Award in 2018 for his excellence in music
performance. Stick around to learn more
about this extremely ambitious student, or
yule be sorry!
B Y : C A R O L R I G G I N S
CR: What inspired you to pursue a degree in
Nutrition and Dietetics?
RA: I have always been a very small child
growing up, both weight and height-wise.
This led to me having a lot of health issues
related to inadequate intake. As I grew up, it
was not until my last year of high school
where I started eating more and watching
what types of food I consumed. I also started
going to the gym at this point, and the
progress that I was seeing was very
motivating to me. I was also feeling so much
better about myself mentally and physically.
I always knew I wanted to work in
healthcare and since nutrition had made the
biggest impact in my life, I decided to major
in it.

17
CR: What class or experience have you
found most difficult during your time in the
Dietetic program, and why?
RA: The hardest class that I experienced in
this program has got to be Microbiology. The
complexity of the topics and the amount of
memorization that was needed to barely
pass the class was immaculate. The lab was
very hands-on and the critical thinking skills
that went into the lab exams were very
stressful for me. I am very fortunate to pass
with a B in that class.
CR: What has been the highlight of your
experience as a Dietetics student?
RA: The highlight of my experience as a
Dietetics student has easily got to be the
Food Fundamental Lab that I took in the fall
semester of my junior year with Professor
Baron. That class was all about cooking and
the science behind it, and it was so fun to
cook alongside my classmates who held the
same happy joyful energy that I brought to
the lab every week. In that class I
experienced a lot of new cooking techniques
I would never use at home and tasting all
the different foods was a different and nice
experience. I genuinely miss that class
because of how hands-on it was and the
perfect balance between work and fun that
it had.
CR: What ambitions do you plan to pursue
upon graduation?
RA: I am pursuing to go to PA school after
graduating. As I progressed through my
program, I found that my aspirations were in
a different direction. I still have a fond love
for nutrition and dietetics, but since I
started working at the orthopedic clinic, I
quickly fell in love with the idea of being a
PA. I love the versatility that the position
brings and the care that comes with it too.
My main goal is to become a PA in
coordination with being an officer in the
Navy, so I can follow in the footsteps of my
dad.
CR: Is there any advice that you would offer
to incoming dietetics students here at UNF?
RA: The advice that I would offer to
incoming dietetics students is to not be
afraid to talk to your professors. Professors
love to help in any way, shape, or form, and
doing so will also build a good relationship
between you and your professor which
could help you later down the road in terms
of letters of recommendation and whatnot.
Also, be mindful that it is OKAY to struggle,
success is derived from people who
persevere through adversity and hardship.

18
CR: How do you enjoy spending your
free time (if any) when you’re away
from school?
RA: One of the things I like doing in my
free time while I am away from school is
working out. I love the idea of selfimprovement,
and it is always
encouraging to see progress within
myself even if it is minuscule. Another
thing I like to do is to practice reading
and examining MRI or x-rays spines with
symptomatology, so I can get better at it
and prepare myself for the future.
CR: Are there any traditional meals or
snacks that you enjoy making during
the holiday season?
RA: One traditional snack I love eating
and making during the holiday season—
specifically Christmas—is peppermint
bark. The process is simple, melt milk
chocolate onto a baking sheet, melt
white chocolate on top, and then add
the crushed candy canes and chill and
you have the best snack Christmas has
to offer.
CR: Do you have any motivational
quotes or mantras that you live by that
you would like to share with us?
RA: One motivational quote that I try to
live by is “no one will believe in you if
you don’t believe in yourself.” This quote
genuinely speaks to me because
growing up I always had issues when it
came to performing, test-taking, or
anything. I was consistently doubting
myself which severely affected my
performance due to overthinking and
worrying too much if I failed. Always
keep in mind, it is okay to fail, but it is
not okay to give up.

19
N A T I O N A L
T E A D A Y
RAISE AWARENESS
IMPORTANCE OF TEA TRADE
D E C E M B E R 1 5 , 2 0 2 1
START YOUR DAY WITH A CUP OF TEA

20
PART 2:
FACULTY SPOTLIGHT
A N I N T E R V I E W W I T H D R . R O S S A N D D R . W R I G H T
B Y : A N N A W A T E R M A N
Dr. Ross
Dr. Wright
Question 1: If there was one thing that you would want every nutrition student to have
learned while in this program, what would it be?
Dr. RossTailoring to the individual while pushing the boundaries of what people may think
the field of dietetics is limited to. Not staying in this pre-determined box of what people
think that we do.
Dr. Wright: “The Ensure pushers of the world, the dietitians that don’t think outside of the
box. They don’t treat the person as an individual. Don’t have an appetite, here have an
Ensure, really don’t have an appetite? Have two. That’s not going to work.”
Within the academy, they are pushing the limits for standards for accreditation. They are
talking about placing tubes for feedings, dosing insulin, swallow studies, blood pressure.
While we may not quite be there yet, “it is sending a message that we need to expand our
scope.”
Dr. Ross: "These standards are definitely creating a much-needed conversation because you
can’t, in one breath, talk about the decline of applicants and lack of respect for the
profession and then also say oh we can’t do that, we can’t do that. The truth probably lies
somewhere in the middle, but we have to start with that boundary and then see where we
can push it. We’re hopeful that this will advance our profession.”

21
Question 1 Continued: If there was one thing that you would want every nutrition
student to have learned while in this program, what would it be?
Dr. Wright: “If you want to change the profession, you have to change the education.” Once
people are practitioners, many of them don’t care to learn something new. You have to
require it for all new graduates so once they enter the field, they already have learned the
new standards and are ready to apply them.
Dr. Ross: While the field may be evolving, students still need to know about preexisting
methods of practice. For example, students still need to know how to complete a SOAP
note. It’s important to know what is currently happening in the field so the curriculum can
prepare students for it.
Dr. Wright: Dietitians not wanting to touch people. EMR has been a great advancement in
technology, but there are some people that use it as an excuse not to see the patient. They
base everything off on what is written instead of actually going and talking to the patient.
Some dietitians out there don’t even see their patients.
Question 2: What’s one piece of advice you would give anyone looking to pursue a degree
in nutrition and/or become a registered dietitian?
Dr. Wright: I have a recipe for getting an internship:
Keep your GPA up
Dietetic students cannot mess around
Get the right volunteer work
Dietetics-related work experience.
Diet clerk at a nursing home or a hospital
Diet tech
“People may think that doing a lot of volunteer work is enough, but you really need all three
ingredients because our training is really hard, but it’s the best field in the world. So, it’s
worth it!”
Dr. Ross: What Dr. Wright said, “is exactly what I tell prospective students, in that order.” I
stress volunteer work as being meaningful. Can you get some leadership and commitment
with that volunteer work? Maybe you can’t work 20 hours a week at a job, What can you
carve out for yourself in other areas beyond one or two volunteer days sporadically? Can you
do something dedicated to overtime?
Dr. Wright: “And you want letters of recommendation from a dietitian if possible.”

22
PART 2
Question 2 Continued: What’s one piece of advice you would give anyone looking to
pursue a degree in nutrition and/or become a registered dietitian?
Dr. Ross: I would add that [letters of recommendation] to the recipe for getting an
internship. You can get those from your volunteer and work experience. But also
understanding that the two years in your undergraduate coursework is like an interview.
The entire time, think of it as an interview. Conduct yourself professionally, be approachable,
take advantage of [your professors’] office hours to get to know them. When it comes time
to write recommendation letters if all I know about you is that you did well in my class,
what else am I going to write?
Dr. Wright: [but if you have made the effort to get to know us] We can say that not only did
[they] do great in my class, but I know them from volunteering, etc. We are able to make it
personal because we know you and speak about your character and other aspects of who
you are.
Question 3: What changes in the realm of dietetics do you perceive happening in the
future?
Dr. Wright: "There is a big emphasis in the academy, as there is in the whole country, for
diversity inclusion.”
Dr. Ross: “A much-needed push.”
Question 4: How do you feel UNF is achieving diversity inclusion and how could we
improve in that area?
Dr. Wright: We partner with sites to place our students to work with diverse populations
and learn about diverse cultures. We also partner with organizations that are part of the
movement to diversify dietetics and work only with underserved populations.
UNF has a lot of scholarship opportunities. And the nutrition department works to give all
students opportunities for internships. If they can’t work or can’t afford a certain internship,
we work with them to give them opportunities and make connections so they can go on.
“Affording an internship can be a huge roadblock for some students so we try to get them
connected to scholarships and to opportunities to build up their resume or ‘recipe’ to get
into an internship. [It] goes back to the individualization of our students.”

23
PART 2
Question 4 Continued: How do you feel UNF is achieving diversity inclusion and how could
we improve in that area?
Dr. Ross: “Awareness of the field as well. Can we go out to high schools and reach students
who may not know about the field of nutrition? [Working on] building that bridge.”
Two years ago, I worked with the EXPLORE program at the Brooks College of Health. We
partnered with a couple of agencies in Jacksonville that serve underserved high school
students interested in healthcare careers. We brought them here to campus with the focus
on all the programs [in Brooks College of Health] with nutrition being one of them. Since
then, it has grown so other units on campus are looking into similar programs. UNF as a
whole really values diversity and has taken action to show that.
Dr. Wright: In the Academy, we are having a lot of conversations about diversity. The year
that I was speaker of the house, the whole program of work was dedicated to diversity as an
organization. It’s not only about diversity in ethnic groups; it’s diversity in areas of practice.
There is some negativity toward dietitians who work in industry, that work for McDonald's
for example. “There are [also] issues about weight bias amongst dietitians.”
Dr. Ross: "That [weight bias] is the strongest. Research has shown that over and over again.”
Dr. Wright: "Traditionally, there is a lot of discrimination against the “non-traditional”
student. [Those in the field of dietetics] don’t even want to talk to you if you’re not the 18–
20-year-old with no family. Traditional students were seen more favorably because they
“wouldn’t give any lip, they wouldn’t have to call off because of a sick kid.” But that is not the
case at UNF, There are so many “postbacks” and we love that in the nutrition program. So,
it’s not just about ethnic diversity. The type of student, those who already hold degrees, who
have families, broaden the definition of diversity."
Editor’s Notes: These two women are not only brilliant and incredibly hard workers, but
they also care deeply about the nutrition programs and the students at UNF. If you are a
current or prospective student who are thinking about becoming a registered dietician,
these are the ladies you want in your corner! If you have questions about the nutrition and
dietetics programs at UNF, you can contact them with the information provided below"

24

25

Muffins
Gingerbread
Vanilla Frosting
with
Paige Courtier
By:
12 muffins
Yield:
Ingredients
½ cup unsalted butter, melted
▫
¾ cup dark molasses
▫
2 2/3 cups all-purpose flour
▫
1 ½ tsp baking soda
▫
¼ tsp salt (omit if butter is salted)
▫
1 ½ tsp ground cinnamon
▫
1 ¼ tsp ground ginger
▫
½ tsp ground cloves
▫
½ cup packed light or dark brown sugar
▫
1 large egg, room temperature
▫
½ cup plain yogurt (regular or Greek,
▫
full fat)
preferably
½ cup milk of choice
▫
optional: coarse sugar for sprinkling
▫
Vanilla frosting (I used Simple Mills)
▫
Directions
the oven to 425°F.
1.Preheat
the butter in the microwave along with
2.Soften
molasses and set aside to cool. Warming
the
molasses helps to thin it out, allowing it to
the
more easily.
combine
a large mixing bowl, combine flour, baking
3.In
cloves, cinnamon, ginger, and salt (if
soda,
is unsalted).
butter
a separate bowl, whisk the egg.
4.In
together the egg, brown sugar, yogurt,
5.Whisk
and butter/molasses mixture.
milk,
the wet ingredients from the medium
6.Pour
into the dry ingredient in the large bowl;
bowl
thoroughly without over-mixing.
combine
a muffin tin with muffin liners.
7.Line
tin with batter all the way.
8.Fill
with sugar if desired (adds a good
9.Sprinkle
crunch).
Bake at 425°F for 5 minutes, then, reduce to
10.
(keeping the muffins in the oven) and
350°F
baking for 16-17 minutes.
continue
Remove the muffins from the oven and allow
11.
to cool for 15-20 minutes.
them
adapted from: Gingerbread Muffins with Lemon Glaze. Sally's Baking Addiction website.
Recipe
Accessed
https://sallysbakingaddiction.com/gingerbread-muffins-with-sweet-lemon-glaze/.
27
LUNCH BOX
12. Frost and serve!
November 3, 2021.

30
cope with the stressors of life. It could look
fight-or-flight response.1 When this happens,
blood sugar levels rise, among other
like taking breaks from schoolwork and
projects to regroup and relax your mind,
physiological processes that our bodies
influence to keep us alive. This high-stress
practicing joyful movement, getting some
sunshine, or enjoying time spent with friends
state can impact both our minds and bodies,
leaving us more preoccupied with food and
or family. During this holiday season, it
might be fun to tackle a baking project,
even more distressed. On the other hand,
studies have also shown that cultivating
attend community holiday activities, or take
time to watch your favorite movie.
strong connections with those around you can
result in lower blood pressure and decreased
Understanding how you can cope with stress
can make the holiday season more
mortality.2 Additionally, even when
individuals had other risk factors (like smoking
enjoyable. If you are interested in looking
more into self-help resources that UNF
and physical inactivity), but embraced social
connections, they tend to live longer than
offers, visit:
those who had more health-promoting habits
but lacked social connections. This tells us
https://www.unf.edu/counselingcenter/Self_Help.aspx.
The best thing you can do this holiday
that instead of focusing on restricting or
season is focus on your social connections,
indulging due to the holiday season, embrace
the holidays and the people around you while
practice stress management, and engage in
activities that bring you joy. Do not
enjoying your traditional meals and activities.
If you need help navigating food and
underestimate the power of reaching out for
help if you need it. Happy Holidays!
nutrition, UNF offers free nutrition counseling
and services for students, faculty, and staff,
visit:https://www.unf.edu/recwell/wellness/n
utritionservices/
Prioritize self-care. When life gets stressful—
holiday season or not—it is useful to have a
REFERENCES:
1.HERHAUS B, ULLMANN E, CHROUSOS G, PETROWSKI K. HIGH/LOW
self-care toolbox to pull from whenever you
CORTISOL REACTIVITY AND FOOD INTAKE IN PEOPLE WITH OBESITY AND
need to center yourself. Self-care is all about
HEALTHY WEIGHT. TRANSL PSYCHIATRY. 2020;10(1):40.
HTTPS://DOI.ORG/10.1038/S41398-020-0729-6
acknowledging where you are, meeting your
2.MARTINO J, PEGG J, FRATES EP. THE CONNECTION PRESCRIPTION:
USING THE POWER OF SOCIAL INTERACTIONS AND THE DEEP DESIRE
current needs, and reaching out for support
FOR CONNECTEDNESS TO EMPOWER HEALTH AND WELLNESS. AM J
LIFESTYLE MED. 2015;11(6):466-475.
when you need it.3 Practicing self-care will
HTTPS://DOI.ORG/10.1177/1559827615608788
3.GODFREY CM, HARRISON MB, LYSAGHT R, LAMB M, GRAHAM ID,
look different for everyone, but the goal is to
OAKLEY P. THE EXPERIENCE OF SELF-CARE: A SYSTEMATIC REVIEW. JBI
LIBR SYST REV. 2010;8(34):1351-1460. DOI:10.11124/01938924-
positively impact your mind and body to help
201008340-00001

The Effects of
Carbohydrates on
Performance
By: Brianna Brand
If you are an athlete or someone who
wants to improve their physical
performance, you may have been to your
local supplement store looking for
something to give you an extra boost.
Unfortunately, and contrary to popular
belief, the best ergogenic aid on the
market is not found at these kinds of
places and is demonized on the internet.
I know what you're probably thinking, and you're wrong; it's carbohydrates!
Select carbohydrate foods are rich in vitamins, minerals, and
fiber; carbohydrates are also the body's preferred fuel source.
In terms of energy production, carbohydrates produce 17%
more adenosine triphosphate (ATP) when oxidized compared
to fatty acid molecules.1 There are two pathways in which the
human body produces energy: aerobic and anaerobic. The
aerobic pathway provides energy for long-duration activities,
such as walking, long-distance swimming, or running.1 The
anaerobic pathway provides rapid energy for intense bursts of
energy, including weightlifting, stop-and-go sports, and
sprinting.2 As intensity increases, so does the reliance on
carbohydrates, because stored carbohydrates in the form of
glycogen are the most readily available and convert to usable
energy more quickly than fat stores.1 The readily available
energy known as blood glucose runs out quickly during
exercise; stored glucose in the form of glycogen is released to
replenish the energy supply in the blood and prevent
hypoglycemia.1 Glycogen is primarily stored in the liver and
muscle tissues which can store on average 12g of glycogen per
kilogram of muscle mass; this can calorically add up to a full
day of meals.1 In studies comparing performance between
high/moderate carbohydrate intake to low carbohydrate intake
where the energy needs are matched, depleted glycogen
stores correlate with reduced training intensity, fatigue, and
concentration, which could potentially hinder performance
improvements.2 f you are eating a well-balanced, moderate to
high carbohydrate diet, it may not be necessary to eat before
exercising if you are training for less than 30 minutes or
resistance training for up to 2 hours.1
If exercise is performed at moderate to high intensities for over 30
minutes, the rule of thumb is to take in at least 25-30g of
carbohydrates pre-workout.1 Under these same conditions,
depending on intensity and length of time, the athlete may benefit
from intra-workout carbohydrate intake through gels or sports
drinks with the aim of 30-80g of carbs per hour of exercise.1
Studies have found that supplementation of carbohydrate-filled
electrolyte drinks while exercising can further the amount of time
an athlete could train for, increasing the time it took to fatigue by
37%.3 Ingesting carbohydrates during exercise provides energy
when glycogen stores become depleted and can be used as an
energy source within 10 minutes of intake.1 Results from two
other studies found that athletes drinking electrolyte/carbohydrate
drinks improved their running time by 33% and 32% compared to
the placebo groups.3 After training, the general rule of thumb is to
intake 60-80g carbs an hour for 3-4 hours to fully replete glycogen
stores and repair muscle damage.1 When competition arrives,
endurance athletes or those competing in longer competitions may
benefit from carbohydrate loading up until the competition.1
Currently, the recommendation is to consume moderate
carbohydrates up until three days prior to the competition, when
the athlete will shift to a high-carbohydrate diet.1 The act of
carbohydrate loading can increase glycogen storing capabilities by
double, which can potentially improve performance.1
Carbohydrate loading may especially be beneficial to thosep
lanning to sweat during their competition because with increased
glycogen stores comes increased water in the muscle, which can
counterbalance the fluid loss from sweating.1
References:
1. Rawson ES, Branch JD, Stephenson t. Nutrition for Health, Fitness and Sport. McGraw-Hill Higher Education. 2016. https://ebookcentral.proquest.com/lib/[SITE_ID]/detail.action?docID=5662681.
2. Kanter M. High-Quality Carbohydrates and Physical Performance: Expert Panel Report. Nutrition today (Annapolis). 2018;53(1):35-39. doi:10.1097/NT.0000000000000238.
31
3. Williams C, Rollo I. Carbohydrate Nutrition and Team Sport Performance. Sports Med. 2015;45(Suppl 1):13-22. doi:10.1007/s40279-015-0399-3.

½ tsp chili powder
Eggplant Curry
INGREDIENTS
PROCEDURES
1lb eggplant
¼ tsp turmeric powder
Roast Eggplants
Quarter lengthwise, then horizontally making 2-3inch
1tsp kosher salt
pieces
Toss in a mixture of 1tsp kosher salt and ¼ tsp turmeric
2 tbsp vegetable oil
¼ tsp turmeric powder
powder
Heat 2tbsp oil in a large skillet, cook eggplant in batches to
avoid overcrowding
2 tsp cumin
Set aside when fully roasted: dark brown with wilted skin
1 tbsp coriander
Make Curry Sauce
Kosher salt to taste
In the same pan, heat the remaining oil. Add mustard seeds
allowing to crackle
CURRY SAUCE
Add and sauté onions until transparent
Add Serrano peppers, ginger, garlic, and curry leaves. Stir
1tbsp vegetable oil
constantly for 1minute
1tsp brown mustard seeds
Add tomatoes, cook 4-5 minutes
1 onion, thinly sliced
½ C tomato pulp/Passata (tomato puree of
Add remaining spices
Pour in ½ C water, let it come to a rapid boil
blanched, skinless tomatoes)
Add roasted eggplant to the sauce
1 Serrano pepper
Partially cover and simmer 20-30minutes. Add water if it
1 tbsp ginger, mined
becomes too thick
Pour thick full-fat coconut milk and stir well, cook 1 minute
1 tbsp garlic, minced
Serve hot with rice or flatbread
1 sprig curry leaves (found at local Indian
grocers in Jax)
1C water
¼ C coconut milk, thick full cream
1. Taher D, Solberg SO, Prohens J, et al. World vegetable center eggplant collection: origin, composition, seed dissemination and utilization in breeding. Plant Sci. 2017. https://doi.org/10.3389/fpls.2017.01484
2. Eggplant. UF IFAS Gardening Solutions. https://gardeningsolutions.ifas.ufl.edu/plants/edibles/vegetables/eggplant.html Accessed November 15, 2021
3. Eggplant production in Miami-Dade County, Florida. Ask IFAS. https://edis.ifas.ufl.edu/publication/tr008 Accessed November 15, 2021
4. Eggplant, cooked, boiled, drained, without salt. U.S. Department of Agriculture. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169229/nutrients Published April 1, 2019. Accessed November 15, 2021
5. Rajesh J. South Indian eggplant curry. Curry Trail, Simple Flavorful Recipes for the Home Cook. https://www.currytrail.in/indian-eggplant-curry/ Published August 23, 2021. Updated August 27, 2021. Accessed November 15,
2021.
33

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