Nutri News November 2022

University of North Florida 2022
NUTRI NEWS
N O M E A T N O V E M B E R
FOOD
SCIENCE
The truth about Plantbased
Meat Substitutes
NUTRITION
RESEARCH
Plant-based food and its
effect on you
SPORTS
NUTRITION
Diet Differences between Sports
related Fitness and Health related
fitness

04.
TABLE OF
CONTENT
YOUR ESSENTIAL GUIDE TO VITAMINS
AND MINERALS
Vitamin E
INTERNATIONAL COLLABORATION
06. CRISPR/CAS9
09.
MONTHLY HACKS- PART 1
Why meal planning is important when
consuming a vegan diet
"Prevention
is better
than a
cure"
STUDENT SPOTLIGHT
12. Mary Tipton
15.
17.
19.
22.
25.
29.
32.
MYTHBUSTING
Do plants have protein?
THE LUNCH BOX
Popcorn Tufu Tacos
RESEARCH ROUND UP
Fasting-Mimicking Diet and Alzheimers
FOOD SCIENCE
The Truth about Plant Based Meat
Substitutes
MYSTERY INTERVIEW
Pamela Malo
NUTRITION RESEARCH
Whole Foods Plant based and it's effect on you
SPORTS NUTRITION
The Diet Difference between Sports Related
Fitness and Health Related Fitness
MONTHLY HACKS- PART 2
34. Complete Protein vs Incomplete Protein
36.
NUTRINEWS STAFF
Follow us!
@unfnutrinews

Your Essential Guide to Vitamins
& Minerals
This month is vitamin E!
Written By: Ashley Valle & Sophie Van Moorleghem
We are frequently told to enjoy a rainbow
of fruits and vegetables to attain all our
vitamins and minerals. Yet, we hardly
learn about these vitamins and minerals
past the simple ones like vitamin C and
calcium. However, it is important to make
sure that we understand all our vitamins
and minerals so that we can adequately
judge what we need and what we don't.
This series of articles aims to do just that,
with this month being vitamin E!
Discovered in 1922 by Evans and Bishop,
vitamin E is found as alpha tocopherol in
the body.1,2 Vitamin E is a fat-soluble
vitamin responsible for aiding in the
health of your brain, skin, and blood. It
can also influence your vison and
reproductive system because of its
antioxidant properties. An antioxidant is a
popular, protective substance that helps
your cells against free radicals
(destructive molecules from tobacco,
4

adiation, etc.). With its protective
properties, it can help to fight chronic
diseases, such as cancer, heart disease,
fatty liver disease, and Alzheimer’s.3
Furthermore, due to its effect on the body’s
blood supply, studies have shown that
taking vitamin E before and after
menstruation can help decrease cramps,
pain, and overall blood loss during this
time. Additionally, taking this vitamin has
also been shown to reduce swelling or
inflammation associated with fat buildup in
the liver, particularly in people with
nonalcoholic liver disease. These are just a
few of the conditions that vitamin E can
help with, and that's why it's important to
have it in your healthy diet.4
Vitamin E is found in plant oils, such as
olive oil and safflower oil, nuts, seeds, such
as almonds and peanuts, and fruits and
vegetables, such as avocado, mango,
asparagus, and spinach. It can also be
found in fortified foods like juices and
cereals.2,3 The daily recommended amount
of vitamin E depends on age. Adults and
pregnant people should aim for 15mcg
daily, and breastfeeding people should aim
for 19mcg.2
Typical symptoms of vitamin E deficiency
are weakened immune system, damage to
nerves and muscles, and damage to the
retinas.4 Some examples of diseases that
could inhibit vitamin E absorption would
be Crohn’s disease and cystic fibrosis.2
Vitamin E is an important nutrient that is
best acquired naturally. So, whenever
possible, it is important to reduce your
supplementation of this product and
choose a dietary option. With its
antioxidant properties, it is clear to see
how vitamin E is an essential vitamin and
a normal part of a healthy diet. However,
because of the rise of supplements, it can
be easy to opt for supplementation, even
when it is not a necessity. In almost all
cases, the key to getting all our vitamins
and minerals is through food-based
choices with nutritionally satisfying
meals.
Although vitamin E deficiency is rare, it is
possible and often found in people with
diseases that negatively affect fat digestion
and absorption.2 Since vitamin E is a fatsoluble
vitamin, fat must be present in the
diet for it to be used by the body.
References:
1. Bell EF. History of vitamin E in infant nutrition. Am J Clin Nutr. 1987;46(1 Suppl):183-186. doi:10.1093/ajcn/46.1.183
2. Vitamin E. Nih.gov. Accessed September 25, 2022. https://ods.od.nih.gov/factsheets/VitaminE-Consumer
3. Vitamin E. Mayo Clinic. Published November 13, 2020. Accessed September 25, 2022. https://www.mayoclinic.org/drugs-supplements-vitamin-e/art-20364144
4. VITAMIN E: Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews. Webmd.com. Published 2012. Accessed September 25, 2022.
https://www.webmd.com/vitamins/ai/ingredientmono-954/vitamin-e
5

INTERNATIONAL COLLABRATION
Doctorado en Ciencias de la Nutrición Traslacional, Centro Universitario de Ciencias de la Salud (CUCS),
Universidad de Guadalajara (UdeG), Guadalajara 44320, Mexico
By Nava-Amante Pablo
Alejandro, Betancourt-Núñez
Alejandra & Vizmanos Barbara
Introduction
During agriculture and post-harvest activities, a lot of food is lost. Losses of plantderived
foods are around 16% (U.S.) and 20% (Latin America) (1). The world’s
population continues to increase, therefore, securing food for present and future
generations with minimal lost is necessary. In this sense, food waste, in the not-toodistant
future, will be a global problem. To solve this preoccupation, some
researchers have worked on developing tools to improve food production and
nutrient contents. One of these tools focused on is CRISPR (the acronym for
Clustered Regularly Interspaced Short Palindromic Repeats) and its complement
Cas9 (an enzyme associated).
CRISPR/Cas9 was adapted to avoid naturally but undesired functions that make
plants susceptible/sensitive to stress. This stress can be abiotic (i.e., cold or hot) or
biotic (i.e., insects, infections). Whatever type it is, it could affect the yield and quality
of crops. Unwanted functions decrease overall food production (2). However, a
contrasting position has been established by some persons who present
preoccupation with health implications when crops' genes (information) are edited.
Therefore, the present essay aims to briefly expose CRISPR/Cas9 and its present and
future prospects for food production and nutrient contents, including the regulatory
framework of plant changes.
6

How CRISPR/Cas9 works?
CRISPR is DNA sequences (information) that bacteria have and use to protect
themselves from virus attacks. In addition, the protection is completed with another
tool associated with CRISPR: Cas9. Cas9 works as "scissors" bacteria use to cut
components (DNA) from viruses. As part of its genetic material, these components
are saved by bacteria to know how to respond to future attacks (3). In other words,
CRISPR/Cas9 is bacteria's defense system (immune system) that protects them from
viruses. If bacteria survive viruses' infection, they take (cutting DNA parts from virus)
the information necessary to fight future viruses' attacks (3). This interesting
CRISPR/Cas9 was observed for the first time in 2012. It has been applied to crops to
make them stronger from attacks of infections or climate, which usually decrease
overall food production (2).
What does science say about using CRISPR/Cas9 in food?
The utilization of CRISPR/Cas9 can increase food quantity and quality. The food
Doctorado en Ciencias de la Nutrición Traslacional, Centro Universitario de Ciencias
groups
de
in
la
which
Salud (CUCS),
the CRISPR/Cas9
Universidad de
system
Guadalajara
has
(UdeG),
been
Guadalajara
applied are
44320,
mainly
Mexico
grains (i.e.,
rice, maize, barley, wheat) or tomatoes. The primary outcomes have been increasing
the size, number, and productivity of grains or fruits (2).
The nutrient content improvement from food groups has been poorly studied (2).
For example, in rice, CRISPR/Cas9 application help to increase β-carotene (a form of
vitamin A) (4) and oleic acid content (a healthy fat) (5), as well as decreasing phytic
acid accumulation (called antinutrient because it reduced the absorption of iron,
zinc and, calcium in humans’ digestion) (6).
CRISPR/Cas9 is a clear example of translational research that begins at the basic
science level (i.e., in laboratories where genes are studied) and is subsequently
applied to solving problems, such as improving food production. This could help to
end the concern of future food insecurity/availability (7).
7

Regulatory framework for CRISPR/Cas9
Although CRISPR/Cas9 applications has many advantages, there are some ethical
considerations. Some people are against genetically modified foods. There is concern
around the possibility of adverse health effects of consuming transgenic foods (foods
whose original DNA was changed/replaced with genes from other plants). However,
no adverse health effects have been reported from the consumption of transgenic
food (8).
Some foods modified by CRISPR/Cas9 are not strictly transgenics (because no
information from other organisms is used), but some are. Therefore, CRISPR/Cas9
utilization regulations in crops are divided into the process (considered transgenic)
and end-product (not always regarded as transgenic). 1) Process for obtaining the
crop regulation is implemented in Europe, India, New Zealand, and Australia. 2) The
end-product regulation is implemented in U.S., Argentina, and Canada. The endproduct
regulatory assessment can remove the transgene used in the CRISPR/Cas9
process. In this sense, the transgenic regulations will not be applied, reducing cost
and regulatory burden, and bringing benefits to consumers (2). Therefore, the
improvement of food production cannot be delayed.
Conclusion
CRISPR/Cas9 could help improve food production and nutrient contents to ensure
food for present and future generations. However, further research is needed to
ensure that food edited with CRISPR/Cas9 is safe. In addition, we, as consumers,
must begin to act. A large amount of food is wasted at the consumer level, around
121 kg per capita! This leads to environmental, social, and economic problems (9).
8
References
1. FAO. Global food losses and food waste - Extent, causes and prevention [Internet]. Food Loss and Food Waste: Causes and Solutions.
Rome: Edward Elgar Publishing Ltd.; 2011. 37 p. Available from: https://www.fao.org/sustainable-food-valuechains/library/detalles/es/c/266053/
2. Ahmad S, Tang L, Shahzad R, Mawia AM, Rao GS, Jamil S, et al. CRISPR-Based Crop Improvements: A Way Forward to Achieve Zero
Hunger. J Agric Food Chem. 2021;69(30):8307–23.
3. Bayer. ¿Qué es la tecnología CRISPR? [Internet]. 2021 [cited 2022 Apr 10]. Available from: https://www.bayer.com/es/es/blog/espanaque-es-la-tecnologia-crispr
4. Dong OX, Yu S, Jain R, Zhang N, Duong PQ, Butler C, et al. Marker-free carotenoid-enriched rice generated through targeted gene
insertion using CRISPR-Cas9. Nat Commun. 2020 Mar;11(1):1178.
5. Abe K, Araki E, Suzuki Y, Toki S, Saika H. Production of high oleic/low linoleic rice by genome editing. Plant Physiol Biochem PPB.
2018 Oct;131:58–62.
6. Khan MSS, Basnet R, Islam SA, Shu Q. Mutational Analysis of OsPLDα1 Reveals Its Involvement in Phytic Acid Biosynthesis in Rice
Grains. J Agric Food Chem. 2019 Oct;67(41):11436–43.
7. FAO. Declaración de Roma sobre la Seguridad Alimentaria Mundial [Internet]. Cumbre Mundial de la Alimentación. Roma, Italia; 1996.
Available from: http://www.fao.org/3/w3613s/w3613s00.htm
8. National Library of Medicine. Genetically engineered foods [Internet]. MedlinePlus Trusted Health Information for You. 2022. Available
from: https://medlineplus.gov/ency/article/002432.htm
9. United Nations. UN: 17% of all food available at consumer levels is wasted [Internet]. UN environment programme. 2021 [cited 2022
Sep 30]. Available from: https://www.unep.org/news-and-stories/press-release/un-17-all-food-available-consumer-levels-wasted

Why meal planning is
important when
consuming a vegan diet
B y G e o r g i n a B r a c e
V e g a n d i e t s a r e b a s e d o n p l a n t s a n d f o o d s
m a d e f r o m p l a n t s . T h i s d i e t i s k n o w n t o h a v e
m a n y d i f f e r e n t h e a l t h b e n e f i t s , h o w e v e r
t h e r e a r e a f e w k e y n u t r i e n t s t h a t v e g a n s m a y
n e e d t o s u p p l e m e n t i n o r d e r t o a v o i d a n y
d e f i c i e n c i e s . V e g a n d i e t s a r e r i c h i n f r u i t s
a n d v e g e t a b l e s a n d u s u a l l y l o w i n r e f i n e d
f o o d s , h o w e v e r a n y d i e t t h a t l a c k s f o o d
g r o u p s m a y r e s u l t i n l a c k o f n u t r i e n t s . V e g a n
d i e t s c a n b e v e r y n u t r i t i o u s a n d d e l i c i o u s a s
l o n g a s t h e y a r e p l a n n e d w e l l . S o m e
n u t r i e n t s t h a t t h e v e g a n d i e t m a y l a c k a r e
V i t a m i n B 1 2 , O m e g a - 3 ’ s , I o d i n e , I r o n , V i t a m i n
D 3 , a n d C a l c i u m . H o w e v e r , m o s t o f t h e s e
n u t r i e n t s c a n b e s u p p l e m e n t e d t h r o u g h
s p e c i f i c f o o d s o r o t h e r s u p p l e m e n t a t i o n s .
V i t a m i n B 1 2 i s s e e n i n m a n y t y p e s o f a n i m a l
p r o d u c t s w h i c h i s w h y v e g a n s a r e o f t e n
d e f i c i e n t i n t h i s n u t r i e n t , h o w e v e r m a n y
v e g a n s t a k e B 1 2 s u p p l e m e n t s t o h e l p e n s u r e
s u f f i c i e n t i n t a k e . O m e g a - 3 ’ s a r e a l s o a l a r g e
p a r t o f t h e d i e t a n d c o n t r i b u t e t o h e a r t a n d
b r a i n h e a l t h . V e g a n s c a n c o n s u m e t h i s
n u t r i e n t t h r o u g h w a l n u t s , c h i a o r f l a x s e e d ,
a n d m a n y f o r t i f i e d f o o d s . I o d i n e i s o n e t h a t
m a n y v e g a n s m u s t s u p p l e m e n t i n t h e i r d i e t
d u e t o t h e t h y r o i d i s s u e s t h a t d e f i c i e n c y m a y
c a u s e . S o m e s o u r c e s t h a t v e g a n s c a n
c o n s u m e t o g e t a d e q u a t e i o d i n e i n t a k e i s
i o d i z e d s a l t , s o y m i l k , s e a w e e d , c r a n b e r r i e s ,
p o t a t o e s , a n d p r u n e s .
9

I r o n i s a m i n e r a l t h a t h a s m a n y f u n c t i o n s
t h r o u g h o u t t h e b o d y . T h e m a i n f u n c t i o n o f
i r o n i s t o h e l p b l o o d c e l l s c a r r y o x y g e n . I f
t h e b o d y i s d e f i c i e n t i n i r o n , i t c o u l d c a u s e
a n e m i a . S o m e p l a n t - b a s e d s o u r c e s o f i r o n
a r e n u t s , b e a n s , l e n t i l s , s p i n a c h , p e a s , a n d
i r o n - f o r t i f i e d f o o d s . T h e n e x t t w o n u t r i e n t s
t h a t a r e m e n t i o n e d w o r k h a n d i n h a n d .
V i t a m i n D 3 h e l p s a b s o r b c a l c i u m f o r
h e a l t h y b o n e s a n d p r o t e c t s a g a i n s t
o s t e o p o r o s i s . T h e r e a r e n o f o o d s o u r c e s
t h a t v e g a n s c a n c o n s u m e f o r V i t a m i n D 3 ,
h o w e v e r t h e y u s e s u p p l e m e n t s . L a s t l y ,
c a l c i u m i s v e r y i m p o r t a n t f o r b o n e h e a l t h
a n d m u s c l e f u n c t i o n i n g , d e f i c i e n c y c a n
c a u s e o s t e o p o r o s i s o r b o n e f r a c t u r e s .
V e g a n f o o d s t h a t c o n t a i n c a l c i u m a r e ,
b r o c c o l i , B r u s s e l s p r o u t s , c o l l a r d s , k a l e ,
c h a r d , b e a n s , a n d p e a s . O v e r a l l , t h e v e g a n
d i e t c o n t a i n s m a n y n u t r i e n t s t h a t o u r
b o d i e s n e e d , h o w e v e r t h e r e a r e s o m e
n u t r i e n t s t h a t n e e d t o b e m o n i t o r e d a n d
p l a n n e d f o r , t h i s i s w h y m e a l p l a n n i n g i s
s o i m p o r t a n t .
References:
K a n d o l a A . V e g a n d e f i c i e n c i e s : W h a t a r e t h e y ? h o w
c a n t h e y b e a v o i d e d ? M e d i c a l N e w s T o d a y .
h t t p s : / / w w w . m e d i c a l n e w s t o d a y . c o m / a r t i c l e s / v e g a n -
d e f i e n c i e s # v i t a m i n - b - 1 2 . A c c e s s e d O c t o b e r 2 2 , 2 0 2 2 .
10

H A P P P Y
W O R L D V E G A N
D A Y
Celebrated every 1st of November,
numerous vegan living humans would like to
have model function with their conscious life
attitude and guidance and Omnivoren as well
as vegetarians the way into a peaceable and
pollution free future to point.
World vegan month. The Vegan Society. 2022. https://www.vegansociety.com/get-involved/world-vegan-month. Accessed 19 October 2022.
11

Student Spotlight
Mary Rachel Tipton
What inspired you to pursue your
degree?
I have always had a passion for cooking
and growing food. However, it was
through my family members various
health issues, I was able to see the
power of food and how it helped them.
I ultimately wanted to help others the
way dietitians have helped my family.
What has been most challenging to you
since beginning your program here at
UNF?
The most difficult thing for me is time
management. Last year especially I
struggled with this. I want to do
everything I possibly can and end up
burning myself out between school and
family responsibilities.
What activities or hobbies do you
enjoy doing outside of school?
Outside of school I enjoy reading,
painting, dancing, and watching my
four nieces.
What advice would you give to incoming
students entering the UNF?
It is okay to not do everything because in
the end you are doing plenty! With that
being said, try to stay on top of
assignments and get to know your
professors. You will not be a
bother to them because they truly want
to help you.
12

What has been your favorite class in
the Nutrition and Dietetics Program?
Even though I have just started
Medical Nutrition Therapy, it is my
favorite. This is what I have been
excited to take even before I started
the program. I cannot wait to apply
everything I have already learned in
this program and connect all of the
dots!
What plans and goals do you have
after graduation?
I hope to get into UNFs Masters and
Internship combined program and
then pass the RD exam. One day I
would love to work in pediatrics and
possibly do nutrition-based art
summer camps.
Quick Fire Questions
Favorite color?
All shades of blue or specifically
eucalyptus green
Favorite food?
Peanut Butter
Favorite pastime?
Painting
Biggest fear?
Being trapped somewhere and spiders
Greatest motivation?
I want to look back and be proud of
who I currently am and also who I am
becoming.
Do you have a favorite inspiring quote
or mantra that you live by and would
like to share with others?
“The past, I think, has helped me
appreciate the present, and I don’t
want to spoil any of it by fretting about
the future” -Audrey Hepburn
Sometimes all I worry about is the
future, so I enjoy this reminder of
staying in the present.
13

MYTH BUSTING
Do Plants have Protein?
Yes! All plants have protein. Amino acids are
the building blocks of life. They are also the
organic compounds that are used for protein
creation. Each amino acid is, therefore,
essential for human protein synthesis. The
body requires 20 different amino acids to
function healthily. As we know, there are 9
amino acids that are considered necessary,
which means that the human body cannot
create these amino acids, and we must ingest
them from the foods we eat. The other 11 amino
acids are synthesized in our bodies through a
process called transamination.
B Y D A H N I N E M O Y E R
Transamination is the most common reaction
catalyzed by PLP-dependent enzymes.1 This
reaction allows our body to create a "pool" of
amino acids, meaning that you do not have to
combine foods as once thought.2 Plant-based
proteins are lower in one or two amino acids
and have been deemed incomplete. Yes, some
plant proteins contain a lower amount of
certain amino acids, such as lysine, which is
low in grains and thus considered the limiting
amino acid.3 This does not make plant proteins
incomplete. It just makes them more deficient
in some amino acids. Plants contain all the
essential amino acids, just in various
proportions. These incomplete sources of
15

protein include legumes, nuts, seeds, whole
grains, and vegetables. Many plant-based
proteins are also complete, such as soy,
quinoa, buckwheat, hemp, chia seed,
spirulina, tempeh, edamame, and amaranth.
Protein-rich foods in the marketplace have
increased the demand for environmentally
sustainable sources like plant proteins. These
proteins include tofu, tempeh, seitan, nuts,
seeds, certain grains, and even peas. The
production of 1kg of high-quality animal
protein requires feeding 6kg of plant proteins
to livestock. This subsequently puts a strain on
land and water resources. Potential increases
in greenhouse gas emissions are also
associated with livestock agriculture.
This ability allows us to consume a diet of only
plants and not be protein deficient as long as we
eat a rainbow of different plant foods.
References:
1. Smith J, Gropper S, Carr T. Advanced Nutrition and
Human Metabolism. 8th ed. Wadsworth Publishing; 2021.
2. Do I need to worry about eating ‘complete’ proteins?
Cleveland Clinic. Published March 12, 2019.
https://health.clevelandclinic.org/do-i-need-to-worryabout-eating-complete-proteins/
3. Hertzler SR, Lieblein-Boff JC, Weiler M, Allgeier C. Plant
proteins: Assessing their nutritional quality and effects on
health and physical function. Nutrients. 2020;12(12):3704.
doi:10.3390/nu12123704
4. Tuso PJ, Ismail MH, Ha BP, Bartolotto C. Nutritional
update for physicians: plant-based diets. Perm J.
2013;17(2):61-66. doi:10.7812/TPP/12-085
It is hard enough to watch your sugar
consumption, make sure you are getting
enough fiber, and dodge processed foods.
Our bodies are brilliant, and our ability to
"pool" our amino acids and gather these
building blocks of life from this reservoir in our
body is incredible.
T
16

Studies show that by reducing meat
consumption, we can address some
critical issues worldwide.¹ For example,
preventable chronic diseases, overuse of
natural resources, and climate change.¹
The Meatless Monday movement
advocates for reducing meat
consumption simply by encouraging
people to cut meat out of their diet one
day each week.¹ Below is a delicious
recipe for popcorn tofu tacos by pro-surfer
Alana Blanchard. In her “What I Eat in a
Day” Youtube video, Blanchard gives
some helpful tips on preparing this familyfriendly
meal. Her recipe is outlined recipe
below.
Written By:
Kate Overby
Ingredients
1 block of extra firm tofu
4 tbsp or more nutritional
yeast
Sea salt to taste
3 tbsp Olive oil
Corn tortillas (or tortilla
type of choice)
Toppings of choice! We
like avocado, salsa, corn,
black beans, lettuce, and
peppers but use whatever
you and your family like
best.
17

Recipe
1. Use paper towels to squeeze as much liquid from your tofu as possible.
This makes a huge difference in the texture of the final product!
2. Slice block of tofu into 1-inch cubes.
3. Place the stovetop on medium heat and heat 2 tbsp olive oil in a frying
pan.
4. Being careful not to let hot oil splash up on you, place the tofu cubes into
the oil.
5. Sprinkle a GENEROUS amount of nutritional yeast onto the tofu along
with salt to taste.
6. Add the remaining tbsp olive oil and stir tofu, nutritional yeast, salt, and oil
which should make a sort of breading for the tofu.
7. Stirring occasionally, allow the tofu to brown and crisp up. This typically
takes about 10 minutes.
8. While tofu fries, customize your taco shells using your favorite toppings.
9. Add crispy tofu to the tortillas and enjoy!
Reference:
1. Kids Cook Monday. The Monday Campaigns. [Online] Available at: https://www.mondaycampaigns.org/kids-cookmonday.
Published July 17, 2020. Accessed October 13, 2022.
2. What I eat in a day as a vegan pro surfer | oat flour pancake recipe. [Online] https://www.youtube.com/watch?
v=kdtgH9iLhhI. Published July 14, 2020. Accessed October 13, 2022.
18

FASTING-MIMICKING
DIET AND ALZHEIMER'S
By Alicia Scott
Alzheimer’s research has grown
exponentially in the past years. According
to the Alzheimer's Association, Alzheimer's
disease can be defined as a type of
dementia that affects, thinking, memory
and behavior. Recent research is being
conducted on mice to see the effects that a
fasting-mimicking diet has on Alzheimer's.
The fasting-mimicking diet (FMD) can be defined as a diet that is low in calories, sugar,
and protein but high in unsaturated fats.1 The FMD is stated to affect stress resistance
markers similar to those in water-only fasting, but it minimizes the burden of prolonged
fasting.2 Let’s examine the research and see how this diet can affect cognitive function.
A bi-monthly cycle of an FMD was administered to both male and female mice that
were of an early age. In the female mice, they were enrolled at about 2.5 months of age,
and we assigned either a standard diet or the 5-day twice-a-month FMD.2 The diet
ended when they were about 7 months of age, and a series of cognitive tests were
conducted. In the case of spatial memory, the mice that participated in FMD saw better
results than those on the standard diet. Other tests also expressed that the mice that
were in the bi-monthly FMD had improved visual attention, working memory, and
increased exploratory activity.2
19

To test for safety, a randomized and placebo-controlled trial is being conducted on 28
participants to date, both male and female with an average of 71 years old. The
participants had amnestic mild cognitive impairment (aMCI) of Alzheimer’s disease in
the early stage.2 Those that were a part of the FMD had to complete FMD cycles that
lasted a total of 5 days.
The purpose of this trial is to see if the overall fasting-mimicking diet is feasible and safe
for the target intended group. More participants are needed before the overall
cognitive assessment is completed to see if there is any effect on the rate of cognitive
decline, neurological damage, and markers of cellular aging. This type of research is an
innovative way to conclude if there are any ways we can mitigate Alzheimer's disease
that would not have anything to do with medication but from a nutrient metabolism
standpoint.
Resrouces:
1. Wei M, Brandhorst S, Shelehchi M, et al. Fasting-mimicking diet and markers/risk factors for aging, diabetes, cancer, and
cardiovascular disease. Sci Transl Med. 2017;9(377):eaai8700. doi:10.1126/scitranslmed.aai8700
2. Rangan P, Lobo F, Parrella E, et al. Fasting-mimicking diet cycles reduce neuroinflammation to attenuate cognitive decline in
Alzheimer's models. Cell Rep. 2022;40(13):111417. doi:10.1016/j.celrep.2022.111417
20

World Diabetes Day (WDD) was created in 1991 by IDF and
the World Health Organization in response to growing
concerns about the escalating health threat posed by
diabetes. It is marked every year on 14 November, the
birthday of Sir Frederick Banting, who co-discovered insulin
along with Charles Best in 1922
About World Diabetes Day. International Dietebes Federation. 2022. http://worlddiabetesday.org/about/. Accessed 19 October 2022.

The Truth about Plantbased
Meat Substitutes
History
Written by:
Isabelle Brazelton
Plant-based meat? Impossible! But actually,
the impossible is quite possible nowadays.
This wasn’t always the case though. It
wasn’t until the 1930s’ that Loma Linda
Foods started to make some of the first
commercially accessible plant-based meats
out of soy and wheat.¹ Fast-forward to
2009-2011, Ethan Brown and Patrick O.
Brown each began to establish rival food
companies (Beyond Meat and Impossible
Foods) that started to truly tap into the
potential of plant-based meats. Notably, in
2016, Patrick O. Brown began to market the
“Impossible Burger,” making plant-based
meats even more popular and accessible.²
Now, not only are there veggie burgers and
vegetarian protein options but there are
products that really mimic the flavor and
texture of meats. This new rise in plantbased
meats opens the door for more
people to practice vegetarian diets and
makes cutting down on meat consumption
easier than ever. With this vast, increasing
market for plant-based meat options, it
brings the question, “is plant-based meat
even ‘healthy’?”
Vintage Loma Linda Foods Ad
22

Pros and Cons
Pros
As products such as the Impossible Burger
and Impossible Breakfast Sandwich make
their way into popular fast-food chains like
Burger King and Starbucks, options for
vegetarian meals continue to grow and
increase in popularity. As mentioned above,
this increase in vegetarian options comes
with more and more people participating in
vegetarian diets, which have been shown to
be more environmentally friendly and to
have some health benefits when practiced
correctly.³ By reducing the consumption of
meat, specifically red meat, the risk of
cancer and other diseases is also reduced.
Additionally, reduced consumption of meat
aids in efforts to reduce the impact of
livestock farming on the environment.
Currently, it is reported that around 80% of
the world’s agricultural land is used to
sustain livestock, and roughly 14.5% of the
world’s greenhouse gas emissions come
from livestock.⁴ In theory, this means that
the rise in plant-based meats is pushing us
in the direction of a healthier and more
sustainable world.
Cons
Unfortunately, things aren’t always that
simple. While the production of plant-based
meat is in fact more environmentally
friendly and sustainable, it might not always
be “healthier.” ³ While it is inaccurate to
describe meats as “unhealthy,” they have in
fact been linked to certain health issues
such as cardiovascular disease, high
cholesterol, and cancer. That being said,
meats are high-quality, complete protein
sources, meaning that they contain all the
essential amino acids that are required by
the body to function properly. On the flip
side of things, many plant-based meats are
often saturated in sodium, sugar, color
additives, and controversial bulking agents
to give them their desired flavor and texture
and are additionally not complete protein
sources.⁵ This potentially opens up a
different set of health concerns such as
blood pressure and blood sugar
levels. In addition, plant-based meats are
made of multiple ingredients processed in
various ways, usually at high temperatures
and pressures, ultimately yielding products
with a near-neutral pH and high moisture
content; this can make the products more
susceptible to bacterial growth and make
storage and handling practices nearly
identical to that of raw meats.⁶
23

Baseline
Ultimately, plant-based meats are a great option for those practicing vegetarian diets to
consume occasionally, just as those practicing non-vegetarian diets should consume meat
in moderation. While plant-based meats are more environmentally sustainable than regular
meats, they are not necessarily “healthier.” As with all things, heavily processed foods
should not be consumed in excess, and whole foods such as fruits, vegetables, nuts, seeds,
and grains should make regular appearances to optimize health. Overall, the quality of
what we consume should be the main focus, whether it’s meat or plant-based meat.
References
1. Connolly, M., 2022. Timeline: A short history of fake meat. [online] Mother Jones. Available at:
[Accessed 27 September 2022].
2. Foley, J., 2022. How the Impossible Burger got its remarkable start at Rutgers. [online] Rutgers.edu. Available
at: [Accessed 28
September 2022].
3. Frey, M., 2022. Pros and Cons of a Vegetarian Diet. [online] Verywell Fit. Available at:
[Accessed 28 September 2022].
4. Haberman, C., 2022. Plant-Based Meat Has Roots in the 1970s (Published 2020). [online] Nytimes.com.
Available at:
[Accessed 27 September 2022].
5. Ball, J., 2022. Are Plant-Based Meat Alternatives Safer Than Regular Meat?. [online] EatingWell. Available at:
[Accessed 27 September 2022].
6. Shafer, J., 2022. Meat Alternatives Are a Good Choice in 3 Out of 4 Categories: Here's Why. [online] Better
Homes & Gardens. Available at:
[Accessed 27 September 2022].
24

INTERVIEW
WITH PAMELA
MALO, RD
Tell us a about yourself and about your
background in nutrition from education to
experience
I saw this in your website, and it really caught
my eyes “the core nutrients that will lead to
career fulfillment” can you elaborate?
Just like our cells require essential nutrients in
order to thrive, so too does our life! I call them
‘core nutrients’ because they are connected to the
core of who we are, and they nourish our life.
Core nutrients are connected to our core values.
Most of us have a general sense of what we value,
such as our friends and family and health, but we
haven’t explored much beyond that. When we
take time to do a deeper exploration, and it
doesn’t even have to take very long, we find a
personalized blueprint for fulfillment, personally
and professionally.
No two people have exactly the same core
nutrients- and it is up to us to discover and to live
them! No one else can do it for you. One of things I
do is teach others how to discover their core
nutrients.
This was an accident, actually! After the wellness
startup I worked for shut down, I ended up
working on a political campaign. I offered to
provide health coaching to the candidate, knowing
that long hours, little sleep, and poor nutrition are
very common on the campaign trail. This didn’t
seem right to me, especially when fighting for
better health polices for us all.
We know about mindful eating, but what is
peaceful eating?
Peaceful eating is feeling peace about yourself and
your food choices. It means not beating yourself up
for what you eat and cultivating a kind relationship
with your body. It is an exercise in self-awareness,
self-compassion, and embodiment.
In the field of dietetics, what do you feel has been
a big challenge that you have had to overcome?
When I started studying nutrition in the 1990s, many
of the things I believed that today fall under the
umbrella of ‘mind-body medicine,’ were considered
quackery. This was hugely disappointing and led me
to switch my major from dietetics to a self-designed
major in international nutrition. It was a hard decision
but was in support of my core nutrients and allowed
me to study abroad, learn Spanish, and conduct
research in Central America.
25

After I graduated, I moved to Peru to create a
nutrition program, and a decade later I circled back
to get my RD when I pursued my master’s degree.
By then there had been a lot more research and
openness to the mind-body realm.
What advice do you have for students
pursuing a degree in dietetics?
So many students worry a LOT about the math and
science part of our field. And this makes sense.
Dietetics is a profession that is largely (but not
entirely) composed of individuals who have been
socialized as women, and humans socialized this
way will often believe they are less skilled in math
and science than their male counterparts. Please
know this is 100% not true! Research has shown
when girls are taught intelligence is a skill they can
develop, and that it is normal for new things to be
challenging, the gender-based performance gap
disappears!! Check out this article for more
details:
https://sparq.stanford.edu/solutions/growthmindset-helps-girls-learn-math
This research only recognized males and females
in these studies, but we know that’s other genders
may experience the same issues as well and that
should be explored in the future.
I spent a lot of time doubting myself when it wasn’t
warranted or helpful. Wanting to change this I also
invested a lot of time in learning how to stop doing
that.
Now, teaching students and fellow RDs how too can
unlearn these tendencies is a passion of mine. When
we know and recognize our value as dietitians, it
impacts our performance, our pay, and our profession.
Tell our students about your workshop on nontraditional
career paths for dietetics Is there one
coming soon?
Creating Your Career Path in Nutrition & Dietetics is a
90-minute live workshop dedicated to helping you
explore what a fulfilling career could look like-- for
you-- in this diverse and expanding field. Participants
learn:
1. Their top personal core nutrients
2. Exciting non-traditional career paths RDs
3. The most important skill for new (or soon-to-be)
RDs.
Teaching “Yoga for Peaceful Eating” near Boston, MA.
So what advice would I offer to students? Pay
attention to your thoughts and work to cultivate a
growth mindset. To learn more, check out the book
‘Mindset: The New Psychology of Success’ by
Carol Dweck.
What is something that you wish you had
known/done at the biggening of your career
that you think our students should know
about?
I wish I had known that I would get a lot farther
and have a lot more fun if I wasn’t beating myself
up, thinking I was an imposter, and trying to be
perfect!
26

I usually offer this through internships or school
programs but offer it once or twice a year
directly to students. You can check out this and
any other offerings I have here.
Can you tell us a fun fact about yourself that
many people may not know?
Oooh such a fun question! I always wanted to be
a twin!
Collecting data for NHANES meant traveling to over 60 cities and
conducting over 7,000 dietary interviews.
Teaching Nutrition to schoolchildren in the Peruvian desert
27

The History of Hunakkah. My Jewish Learning. 2022. https://www.myjewishlearning.com/article/hanukkah-history/. Accessed 19 October 2022.
Happy Hanukkah
Fun facts:
Hanukkah lasts for eight nights to commemorate how long the
holy light burned.
A menorah is lit each night of the holiday.
The word 'Hanukkah' means 'dedication'.
Dishes are fried for a reason.
Celebration starts from Nov. 28th to Dec. 6th of every year.

Whole Foods Plant-Based
Diet and its effect on you
With the popularity of vegetarian and
vegan diets, it's an easy jump to try and
figure out how these not “standard
American diets” can affect our body and
our brain. There is a high stigma against
these diets, as they go against the norm
and are typically marketed as being
centered around “pretentious” or “fake”
people. However, this is no longer the
case!
With issues like climate change,
health/wellness, and sustainability
becoming more common topics, the idea
of plant-based diets has come into play.
A plant-based diet is one that still
includes meat but limits it in the form of
it not being the center of every meal.
When compared to the standard
American diet, the plant-based diet
focuses more on fruits, vegetables, and
complex carbohydrates and less on
animal-based foods. Vegetarian diets
consist of no meat with some animal byproducts,
and vegan diets consist of no
meat and no animal by-products.
Furthermore, there is also a diet called
the Whole-foods, plant-based diet or
WFPB diet, and, as this is not a clear-cut
diet plan, it is considered a lifestyle by
those who follow it. With plant-based
diets varying based on the individual,
there is no one right way to follow this
way of life.
By Sofie Van
Moorleghem
The basic gist of the WFPB diet is this: to
limit or exclude animal-based ingredients
and added sugars, highlight less
processed, quality whole foods, and
focus on plant foods like whole grains,
seeds, nuts, fruits, and vegetables! The
beauty of this diet is that it is flexible
(unlike a vegan or vegetarian diet).
People following the diet can still choose
to eat meat, but it is just encouraged to
consume mostly plants. Therefore, it can
vary a lot from person to person, as one
follower might digest some animal
products like eggs or cheese, while
another may avoid all animal products.
This does not make them not followers of
the WFPD diet; they just have different
ways of following it.
29

This type of diet lifestyle has shown
promising results for helping people in
their health journeys and showing them
that a sustainable nutritive approach is
possible. For example, this lifestyle has
been shown to aid individuals in their
weight loss attempts. This is evidenced by
the decrease in processed foods and
refined sugars and the increase in fiber
amount, leading to a loss of about 5
pounds over the course of 18 weeks (when
compared to their standard American diet
counterparts). Also, the WFPB diet has
been shown to reduce the risk for chronic
diseases, such as heart disease, cancer,
type two diabetes, and cognitive decline.
With the increase in whole foods and
vegetables, it contributes to a hearthealthy
diet and higher intake of
antioxidants, leading to reductions in
these health conditions across the board.¹
What is the plant-based diet’s effect on
the brain? Is it really true that not eating
meat can lessen your IQ? The short
answer is of course not! In fact, a plantbased
diet can help your brain and
neurological cells by boosting growth,
survival, and overall connection in the
brain. This occurs because of the extra
phytochemicals, unsaturated fatty acids,
antioxidants, and polyphenols that are
brought in by a variety of fruits and
vegetables.² Also, with the addition of
different ingredients like chia seeds, leafy
greens, and walnuts, this diet can lead to
more omega-3 fatty acids that help in
healthy brain function and serve as a
great anti-inflammatory. Lastly, we often
forget that we have a second brain that
also needs to be taken care of: our gut
brain! The plant-based diets are great for
aiding in digestion, which helps our bodies
gain more nutrients and use them more
efficiently. The extra fiber, less saturated
fats, and more fermented foods improves
mood and has the body feeling its best
again.³ Therefore, plant-based diets aid
the gut, and brain and improve overall
brain function
Plant-based diets are fairly studied and
have a wide array of beneficial effects.
However, the correct assortment of food
is needed in the WFPD diet, or this
brainpower, disease-fighting solution
could be busted. So, it is important to
talk to a nutrition professional about your
specific needs and use all that
information to decide if the whole food
plant-based diet is right for you
References:
1. Kubala J, MS, RD. Whole-foods, plant-based diet: A detailed beginner’s guide. Healthline. Published June 12, 2018. Accessed September 25, 2022. https://www.healthline.com/nutrition/plant-based-diet-guide
2. Jason Vredenburg RD. What are the effects of vegan diet on the body and brain? Consumer Health Digest. Published October 30, 2020. Accessed September 25, 2022. https://www.consumerhealthdigest.com/brain-health/vegan-diet-andbrain.html
30
3. McClees H. 10 ways eating plant-based can improve your mood (and your health). One Green Planet. Published September 29, 2014. Accessed October 1, 2022. https://www.onegreenplanet.org/natural-health/how-eating-plant-based-canimprove-your-mood-and-your-health/

Nutrition Sports
The Diet Difference in Sports Related Fitness and Health Related Fitness
Written By: Asal Abbaszadeh
An active lifestyle is necessary to maintain optimal
health status.1 With that being said, it
is essential to have a sound nutrition plan to fulfill
energy expenditure and utilize exercise
performance. Everyone that performs moderate
exercise should consume the same basic nutrients.
Every well-balanced diet is said to include sufficient
amounts of carbohydrates, proteins, fats, vitamins,
minerals, and water.1 However, the nutrient
requirements of athletes and non-athletes can
significantly vary.
An athlete is someone that is training for a specific
sport or competition. These are people that are
focused on maximizing their performance through
strenuous physical activity. For such people, it is
important to fuel their bodies with appropriate
amounts of nutrients needed to keep up with their
training. These diets vary based on the type of
activity and the time of day it takes place.
Nevertheless, a sufficient amount of caloric and
hydration intake should be upheld. A moderately
active individual is encouraged to consume about
2,000 calories every day to maintain good health.2
Athletes should increase this intake and focus on
foods that provide vitamins and minerals for their
body to support performance. Fluid requirements of
athletes and non-athletes can also differ.
32

The key differences between athletes and
non-athletes is that athletes are constantly
going through rigorous training. They need to
fuel their bodies more and their diet plays a big
part in their overall well-being.1,2 How they
recover after training sessions is also detrimental
in how their body and muscles recover. Nonathletes
with active lifestyles, do not partake in
such intense activity, therefore they don’t need
to focus as much on hydrating and more
importantly, rehydrating as well as how they
recover. Since they are not putting their bodies
through such intense training practices, they do
not need to focus as much on their nutrition. It is
still important for everyone to have a good
nutrient dense diet and to stay hydrated, but
athletes require more focus on that than
average humans.
It is recommended that people that engage in
moderate physical activity should consume 2 to
3 liters of water daily. Athletes will require more
water intake due to their intense training and to
avoid injury, maximize performance, and prevent
the risk of dehydration as a result of sweating.1,2
Athletes must also consume more carbohydrates
in order to sustain their higher energy levels and
prevent their bodies from getting overly
exhausted
and fatigued. Foods higher in protein are also
crucial to athletes for muscle recovery.
References:
1. Warburton DE, Nicol CW, Bredin SS. Health
benefits of physical activity: the
evidence. CMAJ. 2006;174(6):801-809.
doi:10.1503/cmaj.051351
2. Haskell WL, Montoye HJ, Orenstein D. Physical
Activity and Exercise to Achieve Health-
Related Physical Fitness Components. Public health
reports (1974). 1985;100(2):202-212.
Overall, it is important for athletes to maintain a
healthy lifestyle. This includes what they
eat and how often they are hydrating their
bodies.
33

COMPLETE VS.
INCOMPLETE PROTEIN
B y G e o r g i n a B r a c e
While all protein sources are good for you, there
are some proteins that are better utilized by
your body than others. The two types of proteins
are complete proteins and incomplete proteins.
Complete proteins contain all the essential
amino acids and can be found mostly in animal
sources, and some plant foods. Some sources of
complete proteins in animal sources are milk,
yogurt, cheese, poultry, fish, seafood, and eggs.
Soy protein is a plant based, complete protein.
Quinoa and amaranth are also grains that
contain all essential amino acids and are
complete proteins. Incomplete proteins are
mostly found in plant sources because they
contain some but not all amino acids. Some
sources of incomplete proteins are grains, nuts,
seeds, legumes, and nut butters.
Even though incomplete proteins alone are
not sufficient in all amino acids they can in
fact be combined to create a complete
protein. An example of this is when grains and
legumes are paired together, these form
complete proteins. Overall, there are many
ways that someone can obtain complete and
incomplete proteins however, if you are
consuming a vegetarian or vegan diet, you do
need to carefully plan your diet to make sure
you are consuming the recommended daily
intake of protein.
Reference:
Coleman E. Incomplete vs. complete proteins / nutrition /
proteins. Nutrition / Proteins.
https://www.fitday.com/fitnessarticles/nutrition/proteins/incomplete-vs-completeproteins.html.
Accessed October 22, 2022.
34

Volunteers needed
Give back to your community by preparing nutritious meals for
seniors at the UNF Center for Nutrition and Food Security. Interested?
Send your N# to cnfs@unf.edu
35

Meet the team
Editor in Chief
Saily
Medero
Co-Editor in Chief &
Treasurer
Georgina
Brace
Head Publisher
Priscilla
Stevens
36
Social Media
Manager
Lindsey
Cedeno-Ortiz
Faculty Advisor
Dr. Alireza
Jahan-Mihan
Flyer Creator
Angela
Martinez-Zea

Meet the team
Writer
Sofie Van
Moorlegham
Writer
Feliesha
McCune-
Moyer
Writer
Alicia
Scott
Writer Writer Writer
Asal
Abbaszadeh
Mary
Gay
Kate
Overby
37

Meet the team
Writer
Editor
Editor
Ashley
Valle
Delaney
Tindal
Giovanna
Faria
Publisher
Tiffany
Hunnicutt
Publisher
Laurel
Dunathan
Publisher
Zelina
Vazquez
38