April 2024 Issue: Sustainable Nutrition

U N I V E R S I T Y O F N O R T H F L O R I D A
Nutri New s
Tomato
Soup
FRIENDS SHOP FIRST!
PRE-SLEEP
PROTEIN
SUSTAINABLE
FOODS
Collaboration
with the
University of
Copenhagen!

TABLE OF CONTENTS
" E V E R Y D A Y I S A C H A N C E T O B E G I N A G A I N . D O N ' T
F O C U S O N T H E F A I L U R E S O F Y E S T E R D A Y , S T A R T
T O D A Y W I T H P O S I T I V E T H O U G H T S A N D
E X P E C T A T I O N S . "
— Catherine Pulsifer
UNIVERSITY OF COPENHAGEN COLLABORATION
University of Copenhagen 04
MONTHLY HACKS
Eating Sustainably
STAFF INTERVIEW
Andrea Altice
LUNCH BOX
Springtime Tomato Soup
SPORTS NUTRITION
What is”Pre-Sleep Protein”?
NUTRITION RESEARCH
Sustainable Nutrition
07
11
13
15
19
COMMUNITY INTERVIEW
Eleanor Baker, MS, RD, LDN
23
MYTH BUSTING
Balancing the Plate 26
MEET THE TEAM
Get To Know Our Staff!! 29

NUTRINEWS
COLLABORATION
UNIVERSITY OF
COPENHAGEN
MASTER OF SCIENCE IN
HUMAN NUTRITION
Highlighted by Head of Studies
Benedikte Grenov
The MSc in Human
Nutrition is a 2-year fulltime
programme for
international students
who wish to explore the
link between nutrition and
health
Through this programme you will gain
understanding of nutrition physiology and
metabolism, nutritional requirements
through different stages of life, and
dietary factors contributing to a healthy
life. You will also learn how diet and
physical activity play an important role in
the prevention and treatment of major
lifestyle-related diseases.
The programme provides you with a
solid theoretical foundation, handson
experience with applying theories
and methods through exercises and
case studies and a research-based
master thesis.
4
More information can be found at:
https://studies.ku.dk/masters/human-nutrition/

COLLABORATION WITH THE UNIVERSITY OF COPENHAGEN
SUMMARY OF PERSPECTIVE ON THE TRANSITION TO PLANT-BASED -
SUSTAINABLE DIETS: FROM THE UNIVERSITY OF COPENHAGEN’S RESEARCH
WRITTEN BY VASILEIOS MICHALOPOULOS
Recent dietary guidelines have increasingly advocated for
plant-based diets, spurred in part by concerns over
environmental sustainability. Initiatives like the EAT-Lancet
Commission on Food, Planet and Health have underscored the
importance of sustainability in shaping future dietary
recommendations. However, only a handful of countries have
fully integrated environmental factors into their guidelines,
highlighting the need for broader adoption and
implementation. Despite this emphasis, our understanding of
the environmental impact of different dietary patterns
remains incomplete, cautioning against assumptions about
diets presumed to have low environmental footprints.
Sustainable diets, as currently conceptualized, are
characterized as dietary patterns that promote both the
well-being of individuals and communities through optimal
nutrition and long-lasting health, while also minimizing
their impact on the environment. This definition
encompasses not only the aspects of healthy eating,
individual dietary choices, and health outcomes but also
emphasizes environmental sustainability across various
dimensions including food production, economic
considerations, and social factors. The "SHARP" diet
framework, which encapsulates sustainability,
healthiness, affordability, reliability, and preferability,
reflects a holistic approach that integrates nutritional,
social, ecological, and economic dimensions. Emphasizing
the broader concept of sustainability, this comprehensive
framework highlights the interconnectedness of dietary
choices with environmental and social well-being.
Several plant-based dietary patterns have gained
prominence, including the DASH, Mediterranean, and
Nordic diets, each advocating varying combinations of
plant and animal foods. While these diets share a
common emphasis on plant-based foods, they also
incorporate differing amounts of animal products,
reflecting cultural and regional dietary traditions. More
specifically, the DASH diet predominantly consists of
plant-based foods with the inclusion of certain animal
products, prioritizing low-fat and non-fat dairy options.
Both the Mediterranean and Nordic diets share the
central principle of integrating traditional dietary habits
observed in their respective regions, thereby
highlighting the importance of locally sourced foods.
Additionally, the rise of vegetarian and vegan diets,
which exclude some or all animal foods, is notable, with
the EAT-Lancet Commission promoting flexitarian,
pescetarian, vegetarian, and vegan dietary approaches.
Observational studies suggest that vegetarian and
vegan populations have lower rates of overweight and
obesity, although the underlying mechanisms are
multifaceted and not solely attributed to diet-induced
weight changes. Factors such as metabolic function,
dietary patterns, and lifestyle behaviors likely
contribute to these health outcomes. However, the
evidence from randomized controlled trials (RCTs)
assessing the effects of plant-based diets on body
weight remains limited, underscoring the need for
further research, particularly longitudinal studies
evaluating long-term health impacts.
5

While plant-based diets show promise in reducing the risk of
obesity and associated chronic diseases, concerns regarding
nutrient adequacy persist. Key nutrients of concern include
protein, vitamin B-12, vitamin D, calcium, iron, and zinc, with
plant proteins often exhibiting lower bioavailability
compared to animal sources. Micronutrient deficiencies,
particularly in vitamin B-12 and calcium, are prevalent among
vegetarians and vegans, necessitating dietary diversification
and supplementation strategies to address potential
nutritional gaps.
In addition to nutrient composition, emerging research
highlights the importance of considering the food
matrix's influence on health outcomes. Factors such as
food processing methods, dietary combinations, and
nutrient interactions within foods can significantly
impact overall health effects. For instance, the complex
matrix of dairy products, especially fermented varieties
like cheese and yogurt, has been associated with
diverse biological effects beyond their individual
nutrient content, affecting outcomes such as
cardiovascular health and bone density.
Transitioning to plant-based diets requires careful
consideration of individual nutritional needs and
dietary adequacy, especially regarding protein and
essential micronutrients. Moreover, integrating
sustainability considerations into dietary guidelines
necessitates a nuanced understanding of the
environmental and health impacts of different dietary
patterns. Future research should prioritize personalized
dietary interventions that account for individual
preferences and cultural factors while addressing both
health and sustainability concerns. By optimizing both
individual and planetary health, plant-based diets have
the potential to play a significant role in promoting
sustainable food systems and improving public health
outcomes globally.
As societies grapple with the dual challenges of climate
change and public health, the role of dietary choices in
shaping both individual well-being and environmental
sustainability has come under increased scrutiny. Plantbased
Sustainable diets have emerged as a potential
solution, offering a range of health benefits while also
reducing the environmental footprint associated with food
production and consumption. However, the transition to
plant-based eating patterns is not without challenges,
requiring shifts in dietary habits, cultural norms, and food
systems infrastructure. Moreover, the narrative
surrounding plant-based diets often oversimplifies their
potential benefits, overlooking the complexities of
nutritional adequacy and societal acceptability. To realize
the full potential of plant-based diets in promoting health
and sustainability, a multidisciplinary approach is needed,
encompassing nutrition science, agricultural policy, food
industry innovation, and public health advocacy. By
fostering collaboration across these diverse fields, we can
develop evidence-based strategies to support individuals
and communities in adopting plant-forward dietary
patterns that are not only good for human health but also
for the planet.
6
· MAGKOS F, TETENS I, BÜGEL SG, FELBY C, SCHACHT SR, HILL JO, RAVUSSIN E, ASTRUP A. A PERSPECTIVE
ON THE TRANSITION TO PLANT-BASED DIETS: A DIET CHANGE MAY ATTENUATE CLIMATE CHANGE, BUT CAN IT
ALSO ATTENUATE OBESITY AND CHRONIC DISEASE RISK? ADV NUTR. 2020 JAN 1;11(1):1-9. DOI:
10.1093/ADVANCES/NMZ090. PMID: 31504086; PMCID: PMC7442415

APRIL 2024
UNF NUTRINEWS
MONTHLY HACKS
FOOD & HEALTH
ON EATING SUSTAINABLY
WRITER: SOPHIA HARRIS
EAT MORE
PLANTS
SOURCE
RESPONSBLY
DIVERSIFY
YOUR DIET
7

Sustainable
Sustenance
Environmental sustainability has been a topic of interest
since the Industrial Revolution but has popped up as a
topic of interest in recent years. Environmental
sustainability found a rise in popularity when almost
every country signed the Paris Agreement to reduce the
effects of global warming. (1) Some environmental issues
are too big for the everyday person to handle like
disposing of hazardous waste, purifying water,
sustainable agricultural practices, etc. But there are some
ways average citizens can do their part to heal the planet,
and one way would be to eat sustainably.
“There are some ways average citizens
can do their part to heal the planet...”
One way you can eat more sustainably is to eat more
plants. Leaning to a more plant-based diet can cut back
on water withdrawals, deforestation, and greenhouse gas
emissions. (2,3) Animals needed for meat and dairy
require a lot of space and water which depletes our
natural resources, and it doesn’t help that the meat
industry is responsible for a majority of the greenhouse
gas emissions made by humans. (2,3)
8

Picking a variety of produce is also part of
environmental sustainability. So far, the
human population tends to stick to twelve
plants and five animals. Sticking to such a
narrow set of produce can be harmful to the
environment and can exacerbate food
insecurity problems. (2)
The WWF also advises that you make more
informed decisions, especially regarding your
seafood choices. Some companies tend to
overfish and tend to stick to a certain
population of fish. Try to shop from more
responsible companies, eat seafood that is
lower in the food chain, and buy more low-
carbon emission seafood. (2)
Sticking to such a narrow set of
produce can be harmful to the
environment and can exacerbate
food insecurity problems.
Food waste releases huge amounts of
greenhouse gases so freeze food and opt for
loose produce to reduce food waste.2 If you
use palm oil or buy products that contain
palm oil, look to see if the product is
RSPO certified.
9

Depending on
where you live,
some options are
more feasible
than others so
you will need to
find which ones
fit best into
your lifestyle.
The process for extracting palm oil
is not so sustainable and threatens
the lives of many species due to
deforestation, production of
greenhouse gases, and amplifying
the consequences related to
climate change. The Roundtable of
Sustainable Palm Oil (RSPO) is
committed to making the process
more sustainable.
This is a positive effort, seeing as
fully getting rid of palm oil has
unexpected consequences, and
alternatives for palm oil are not
better and may even be worse. (2)
If possible, find ways to avoid
using plastic. Plastic has now
found its way into the environment
and into the food that we
consume. So, to decrease the
amount of plastic that enters the
environment, opt for produce with
little to no packaging and use a
reusable bag when grocery
shopping when you can.
You can also reach out to certain
companies and market sellers to
use less plastic or find other
environmentally friendly
alternatives. (2) Another approach
to eating sustainably would be to
buy your groceries from local
markets.
Food grown locally does not have
as large of a carbon footprint,
conserves energy, preserves
natural resources, reduces waste,
supports sustainable agriculture,
and strengthens the local economy
(4).
As you can see, there are different
methods to eat in a more
environmentally friendly way.
Depending on where you live,
some options are more feasible
than others so you will need to
find which ones fit best into your
lifestyle.
1. DHANANI R. A BRIEF HISTORY OF SUSTAINABILITY. AKEPA WEBSITE. PUBLISHED DECEMBER 20, 2022.
ACCESSED FEBRUARY 15, 2024. HTTPS://THESUSTAINABLEAGENCY.COM/BLOG/THE-HISTORY-OF-SUSTAINABILITY/
2. WWFWRITERS. EIGHT TIPS FOR EATING FOR THE PLANET. WWF-UK WEBSITE. ACCESSED FEBRUARY 15, 2024.
HTTPS://WWW.WWF.ORG.UK/BETTERBASKET
3. THOME J. FOR THE LOVE OF THE PLANET AND YOUR HEALTH, EAT SUSTAINABLY. ILLINOIS STATE UNIVERSITY WEBSITE. PUBLISHED APRIL 21, 2020.
ACCESSED FEBRUARY 15, 2024. HTTPS://NEWS.ILLINOISSTATE.EDU/2020/04/FOR-THE-LOVE-OF-THE-PLANET-AND-YOUR-HEALTH-EAT-SUSTAINABLY/
10
4. MARTIN D. THE ENVIRONMENTAL BENEFITS OF SHOPPING LOCALLY. LOCAL GOVERNMENT CLIMATE EMERGENCY TOOLKIT WEBSITE. PUBLISHED
JANUARY 22. ACCESSED FEBRUARY 29, 2024. HTTPS://WWW.LGCET.COM/BLOG/THE-ENVIRONMENTAL-BENEFITS-OF-SHOPPING-
LOCALLY#:~:TEXT=SHOPPING%20LOCALLY%20OFFERS%20NUMEROUS%20ENVIRONMENTAL,OF%20CONSUMERISM%20ON%20OUR%20PLANET.

All About Andrea Altice
S T A F F I N T E R V I E W
B A C K G R O U N D
Y e a r s i n t h e f i e l d : P r o f e s s o r A l t i c e h a s
b e e n i n t h e n u t r i t i o n f i e l d f o r
a p p r o x i m a t e l y 3 5 y e a r s .
W h a t b r o u g h t y o u t o U N F ? S h e
o r i g i n a l l y s t a r t e d a s a c l i n i c a l d i e t i t i a n
i n a h o s p i t a l l o c a t e d i n J a c k s o n v i l l e
f o r 1 1 y e a r s . A f t e r s h e l e f t i n 2 0 0 0 , s h e
w o r k e d a t a h e m o d i a l y s i s u n i t i n S t .
A u g u s t i n e . A b o u t f i v e y e a r s l a t e r , a
m u t u a l a c q u a i n t a n c e o f h e r s a s k e d i f
s h e w o u l d b e i n t e r e s t e d i n t e a c h i n g
n u t r i t i o n a t U N F .
H o w l o n g h a v e y o u b e e n a t U N F ?
P r o f e s s o r A l t i c e h a s b e e n t e a c h i n g a t
U N F s i n c e 2 0 0 5 , f o r 1 9 y e a r s .
W h a t c l a s s e s d o y o u t e a c h A T U N F ?
S h e b e g a n t e a c h i n g t h e B a s i c
P r i n c i p l e s o f N u t r i t i o n b u t l a t e r m o v e d
o n t o a l s o t e a c h t h e F o o d
F u n d a m e n t a l s a n d t h e F o o d S c i e n c e s
L a b s .
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 ?
“ M a k i n g i t e n g a g i n g f o r t h e s t u d e n t s . ” P r o f e s s o r
A l t i c e g o e s o n t o s a y t h a t s h e e n j o y s m a k i n g c l a s s
e x c i t i n g a n d f u n f o r t h e s t u d e n t s . S h e d o e s n ’ t e n j o y
i t w h e n c l a s s i s s l o w a n d b o r i n g . P r o f e s s o r A l t i c e
s a i d t h a t e n g a g e m e n t i s o n e o f t h e r e a s o n s s h e
s w i t c h e d t o t e a c h i n g l a b s r a t h e r t h a n l e c t u r e s .
11

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 ?
S h e s t a t e d t h a t t h e r e w a s n o s p e c i f i c r e a s o n a s t o w h y
s h e p u r s u e d n u t r i t i o n . S h e h a s a l w a y s e n j o y e d p l a n n i n g
a n d o r g a n i z a t i o n . A l o n g w i t h t h a t , s h e l o v e d f o o d .
C o m b i n i n g h e r i n t e r e s t s i n f o o d a n d p l a n n i n g l e d h e r t o
t h e w o r l d o f n u t r i t i o n a n d m e a l p r e p a r a t i o n .
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 r a u n i v e r s i t y o r a p r o f e s s o r ?
S h e s a y s , “ I t n e v e r d i d c r o s s m y m i n d . ” H o w e v e r , h e r
f i r s t d e g r e e i s i n e d u c a t i o n , s o t e a c h i n g n u t r i t i o n f i t s
r i g h t i n t o h e r e x p e r t i s e .
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 ?
P r o f e s s o r A l t i c e s a y s t h a t , i n h e r o p i n i o n , t h e b i g g e s t
c h a l l e n g e w o u l d b e t h e c o s t o f i n t e r n s h i p s . S h e g o e s o n
t o t a l k a b o u t h o w i n t e r n s h i p s a r e n o t c h e a p a n y m o r e
a n d c a n b e a l o t o f w o r k . B e i n g a c c e p t e d i n t o a n
i n t e r n s h i p i s v e r y h a r d n o w a d a y s . T h e r e f o r e , i t c a n b e a
v e r y d i f f i c u l t t h i n g t o s u c c e e d i n t h i s f i e l d .
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 ?
“ Y o u h a v e t o w o r k h a r d . ” S h e s a y s t h a t y o u n e e d t o a i m
t o b e a w e l l - r o u n d e d s t u d e n t . T h i s d o e s n o t o n l y i n c l u d e
h a v i n g g o o d g r a d e s b u t a l s o h a v i n g e x p e r i e n c e i n t h e
n u t r i t i o n f i e l d . H e r a d v i c e w o u l d b e n o t t o w a i t u n t i l
y o u r j u n i o r o r s e n i o r y e a r t o g e t i n v o l v e d i n h a n d s - o n
e x p e r i e n c e s .
12
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 ?
S o m e t h i n g p e o p l e m a y n o t k n o w a b o u t P r o f e s s o r A l t i c e
i s t h a t s h e w i l l b e r e t i r i n g a f t e r t h i s s e m e s t e r !

The Lunch Box
Springtime Tomato Soup
By: Jace Brown
The backyard trellis is as far as you’ll
need to look for this sustainable recipe.
Tomatoes are April’s main ingredient. As
one of the most common vegetables
found in home gardens the first step to
tomato soup isn’t more than a red
blossom away.
The neighboring ingredient to any
tomato soup worth its acid is onions.
Onions are also another vegetable that
can be grown well in a home garden.
Other spices that may be grown in a
personal garden and included in the
recipe are garlic, thyme, and basil.
Although the soup can be made well
with only these ingredients and water,
other ingredients can be added for a
more compound flavor. Thankfully in
Florida a Publix is never far from the
backyard trellis.
1. Sautee one finely chopped onion in
a frying pan with olive oil (2 oz) until
translucent. Add finely chopped
garlic to the pan for another minute.
2. Add twelve finely chopped
tomatoes into four cups of boiling
water or chicken stock. Add the
onions are garlic to the water.
Incorporate 3 ½ tbs of butter.
3. Add salt (1 tbs), pepper (2 tsp), basil
(1 ½ tbs), thyme (1 tbs)
4. Simmer water or chicken stock
until all vegetables have dissolved.
5. Garnish individual portions with
mozzarella cheese to taste
6. Stir to desired texture
13

Open positions for Nutrinews

THE IMPACT OF PRE-
SLEEP PROTEIN ON
Written by : Andrea Butler
EXERCISE:
Pre-sleep protein is a protein, such as casein or whey, that is ingested prior to sleeping.1 Once
ingested, the protein will be digested and absorbed overnight, increasing amino acid availability.
This affects muscle protein synthesis rates and contributes to increased muscle mass and muscle
strength. In recent years, the method of pre-sleep protein has been introduced as an additional
meal to increase daily protein intake. Many have made negative assumptions regarding food intake
before sleeping due to the increased risk of chronic diseases. While consuming large quantities of
food may impact one’s health, studies show that consuming a protein supplement in a small dose
leads to positive outcomes on muscle reconditioning and performance. Since the protein digestion
and absorption occurs overnight, the protein balance increases, maximizing the skeletal muscle
adaptive response. To put this in perspective, dietary protein intake shortly after exercise inhibits
exercise-induced muscle protein breakdown. Therefore, increasing the muscle protein synthesis
rate results in a positive post-exercise muscle protein balance. This demonstrates a synergistic
effect between nutrition and exercise, where the combined result of protein intake with physical
activity is greater than the individual results. The type, amount, and timing of protein ingestion are
modifiable factors that contribute to the muscle protein synthesis response.1
It has been suggested by researchers that micellar casein is the preferred pre-sleep protein type
that will effectively stimulate overnight anabolism.2 Micellar casein digests slowly in the stomach,
resulting in a moderate, sustained postprandial release of amino acids. However, while casein
stimulates overnight anabolism, its efficacy to increase muscle protein synthesis rates has not been
explored. In contrast to casein, whey protein is a pre-sleep protein type that is considered high
quality for its rapidly digestible features and higher essential amino acid content. To compare these
two protein types, Trommelen et al conducted a randomized controlled trial on the impact of casein
and whey protein ingested before sleeping on male endurance athletes. There were a total of 36
healthy males aged 18-35 years old with BMIs between 18.5 and 30 kgm-2. The researchers
measured plasma glucose and insulin levels, plasma amino acid levels, muscle protein synthesis rate,
maximal workload capacity, and peak oxygen consumption. Peak oxygen consumption and workload
capacity were measured by having the participants partake in 60 minutes of continuous endurance
exercise on a cycle ergometer. After a 5-minute warm up at 100W, workload was set at 150 W and
increased 50 W every 2.5 minutes until the participants reached exhaustion. In addition,
information about each participant’s food intake and physical activity was gathered through
questionnaires. All participants received a standardized diet and were instructed to refrain from
exhaustive physical labor before the experimental day. In terms of the study procedure, each
participant ingested 1.2 ± 0.1g of protein to kg of body mass as part of the standardized diet.
15

The test beverages of each protein included whey protein concentrate or Nutri Whey and micellar
casein protein isolate: Refit MCIMF 88. Participants on the casein or whey protein treatment
ingested an additional 45g of protein before sleeping. During the night, blood samples in 10 mL
increments were drawn, and a muscle biopsy was performed on the participants’ legs. The results
showed that plasma insulin levels increased after protein ingestion, and another analysis indicated a
prolonged rise of insulin after whey ingestion compared to casein. Moreover, total plasma amino acid
levels were higher 60-90 minutes after the ingestion of whey compared to the ingestion of casein.
However, upon waking, total plasma amino acid levels were significantly higher following casein
ingestion compared to whey ingestion. In addition, overnight myofibrillar protein synthesis rates
were higher in the whey treatment compared to the placebo treatment.2 Overnight myofibrillar
protein synthesis was stimulated after pre-sleep protein consumption and prior to an evening session
of resistance exercise.3 As such, pre-sleep protein may prove beneficial to improve recovery the
morning after an exercise performed the night before pre-sleep protein was ingested.3 However, the
type of protein does matter, since casein ingestion did not result in significant differences when
comparing the impact of protein ingestion on muscle protein synthesis with the placebo and whey
treatments.2 This indicates that casein protein ingestion prior to sleep does not provide a greater
overnight anabolic response compared to whey protein ingestion.2
Similarly, Ormsbee et al investigated the effects of overnight casein protein supplementation
compared to a non-caloric placebo.4 Both treatments were followed by acute bouts of evening
resistance exercise to analyze performance and recovery in physically active men. The researchers
randomly assigned participants to ingest either 40g of casein protein or a non-caloric placebo mixed
with 450 mL of water prior to sleep. A 40g bolus was chosen since it is the minimum required dose to
improve overnight myofibrillar protein synthesis. Moreover, the one repetition maximum testing
protocol was utilized as a form of exercise. Participants began with ten repetitions of either squats or
bench press with very light resistance as a warm-up. After a one-minute rest, weight increased by
5-10kg for the upper body and 15-20kg for the lower body. The factors that were measured included
markers of muscle damage (CK) and inflammation (C-reactive protein, CRP). Both markers were
measured at pre and post 12hr sessions of resistance exercise to analyze muscle recovery. Other
measurements taken included body weight and body composition using skinfold calipers and blood
samples. In addition, an independent t-test was used to determine if there were extreme differences
in patient nutritional intake and 1RM scores. In terms of results, the researchers discovered that no
significant differences occurred regarding nutritional intake or 1RM scores between the casein
protein and placebo groups. No significant time to treatment interactions for CK and CRP biomarkers
were observed either. However, CK concentrations were significantly greater at the post 12-hour
recovery compared to the pre-resistance exercise mark. While it has been demonstrated that
resistance exercise induces a rise in circulating CK, the effect of acute bouts of resistance training on
CRP may lead to the potential rise in CRP if muscle damage exists. Although this proves true in other
studies, the novel findings of Ormsbee et al indicate that casein protein followed by acute evening
resistance exercise does not improve performance or muscle recovery.4
16

To contribute to the study of which protein ingestion has the greatest impact on resistance exercise
performance in the morning, Madzima et al formulated a randomized double-blind crossover trial on
nine physically active women.3 The researchers hypothesized that casein protein would result in a
greater increase in RMR, fat oxidation, and volume of resistance exercise (RE) performed compared to
whey protein. To start, the participants were randomly assigned to consume one of five supplements
the night prior to the trial: 24g whey protein, 48g whey protein, 24g casein protein, 48g casein
protein, or a placebo. The participants were instructed to consume the supplement with 12 oz of water
at least two hours after dinner and within 30 minutes prior to sleep. Furthermore, the researchers
measured resting oxygen consumption, RMR, and respiratory exchange ratio using indirect
calorimetry. To measure RE, participants performed at 60% of their 1-RM for two sets of ten
repetitions and a third set to muscular failure on various exercise machines: chest press, leg press,
lateral pull down, shoulder press, leg extension, and leg curl. In terms of metabolism, the researchers
found a possible increase in VO2 and RMR with 48g of casein protein compared to the placebo, with no
clear differences observed for the 24g of casein protein or 24g and 48g of whey protein. There were no
clear effects of 48g of casein protein on RER; however, 24g of casein protein was associated with
lower fat oxidation compared to the placebo. A comparison of protein type and dose displayed that
48g of casein protein was more likely to increase VO2, RMR, and fat oxidation compared to 48g of
whey protein. Unfortunately, the result of RER remained unclear, signifying no beneficial effect that
48 grams of either protein had on that measurement. Regarding RE performance, there were no
observable differences between 24g of whey protein, 48g of whey protein, and 24g of casein protein
on total RE volume. There was minimal comparison between the 48g doses of both proteins, with
casein protein showing a possible increase in RE volume. However, the slight increase in RE volume
was not significant enough to contribute to a response in the next morning RE training volume. While
the researchers’ hypothesis proved correct, it is important to note that the protein dose of 48g of
casein had only a possible increase on RE performance and RMR. Furthermore, several outcomes with
both doses of each protein type were unclear. Thus, additional studies are needed to determine the
optimal dose of pre-sleep protein intake and to examine benefits for populations who are not
physically active.3
Overall, dietary protein supplementation is a widely used intervention to increase muscle protein
synthesis, improve muscle recovery, and enhance muscle reconditioning.5 As demonstrated by
Madzima et al, the type of protein and dose may prove beneficial depending on the population of those
consuming pre-sleep protein.3 For example, elite athletes verses recreationally active individuals and
younger verses older age groups. Additionally, as seen by the study results of Trommelen et al and
Ormsbee et al, casein protein does not provide a greater overnight anabolic response or improve
performance and muscle recovery.2,4 Whey protein, meanwhile, led to a higher myofibrillar protein
synthesis rate.2 Still, results are unclear on which dosage of whey protein is most effective to improve
performance and enhance recovery. It is also unknown whether certain types of plant-based proteins
can be used as an effective pre-sleep protein for athletes.5 Therefore, additional studies are needed to
analyze these missing links and provide athletes and non-athletes with adequate information on which
pre-sleep proteins can lead to the benefits they desire.
References:
1. Snijders T, Trommelen J, Kouw IWK, Holwerda AM, Verdijk LB, van Loon LJC. The Impact of Pre-sleep Protein Ingestion on the Skeletal Muscle Adaptive Response to Exercise in Humans: An
Update. Front Nutr. 2019;6:17-17. doi:10.3389/fnut.2019.00017
2. Trommelen J, van Lieshout GAA, Pabla P, et al. Pre-sleep Protein Ingestion Increases Mitochondrial Protein Synthesis Rates During Overnight Recovery from Endurance Exercise: A Randomized
Controlled Trial. Sports Med. 2023;53(7):1445-1455. doi:10.1007/s40279-023-01822-3
3. Madzima TA, Melanson JT, Black JR, Nepocatych S. Pre-Sleep Consumption of Casein and Whey Protein: Effects on Morning Metabolism and Resistance Exercise Performance in Active Women.
Nutrients. 2018;10(9):1273-. doi:10.3390/nu10091273
4. Ormsbee MJ, Saracino PG, Morrissey MC, Donaldson J, Renteria L, McKune AJ. Pre-sleep protein supplementation after an acute bout of evening resistance exercise does not improve next day
performance or recovery in resistance trained men. J Int Soc of Sports Nutr. 2022;19(1):164-178. doi:10.1080/15502783.2022.2036451
5. Saracino PG, Saylor HE, Hanna BR, Hickner RC, Kim JS, Ormsbee MJ. Effects of Pre-Sleep Whey vs. Plant-Based Protein Consumption on Muscle Recovery Following Damaging Morning Exercise. 17
Nutrients. 2020;12(7):2049-. doi:10.3390/nu12072049

Earth day
22 April 2024
Reduce
Reuse
Recycle
waste and the use of plastics
products that are salvageable
anything that can be used for a new purpose
https://www.earthday.org/earth-day-2024/

Nutrition Research
Sustainable Nutrition &
Environmental Impact
By: Tavianna Brooks
The United Nations defines sustainability as meeting the needs of present
times without compromising to meet the needs of future generations.1
Growing concerns surrounding sustainability stem from climate change and
how it affects various aspects of our lives, such as food and nutrition. Climate
change impacts food availability, quality, and accessibility.2 For example,
warmer temperatures and different precipitation patterns impact when plants
bloom and when pollinators such as bees and butterflies come out.3,4 Since
100 U.S. crops depend on pollination, the mismatch between plant growth and
pollinator emergence could decrease pollination.3,4 On a global scale, climate
change exacerbates food shortages, which causes humanitarian and national
security concerns.2
According to FAO, sustainable diets have “low environmental impacts that
contribute to food and nutrition security and healthy life for present and future
generations”.5 Adam Drewnowski, epidemiology professor at the University of
Washington, stated that the FAO definition has four dimensions: nutrition and
health, economic, social and cultural, and environmental.5 The American diet is
defined as lacking fruits, vegetables, and whole grains and excess processed foods,
sodium, sugar, and saturated fats.7 The environmental impact of the American diet
is high due to dairy and meat.7 Dairy and meat production tend to produce high
amounts of greenhouse gases, and require large land use.7 Worldwide food
production produces around 30% of greenhouse gases, and livestock production
makes up almost half of that at 14.5%.6 In the U.S., livestock contributes 38% of
methane gases produced, a greenhouse gas 28 times more potent than carbon
dioxide.5 However, Dixon et. al., (2023) argued that meat does not have to be
removed entirely from an omnivore’s diet.5 Results show that a moderate intake of
fish, turkey, and chicken, as opposed to beef and pork, is more environmentally
friendly, having a smaller carbon footprint.5 Also, locally grown fruits and
vegetables are essential to reducing your carbon footprint because they generally
require less transportation, processing, and refrigeration.5 Diets such as vegan,
vegetarian, pescetarian, and Mediterranean had the lowest carbon footprints due
to lack of red meat consumption.5 Although Dixon et. al., (2023) did not explore
this they mentioned vegan diets have increasingly included heavily processed
foods, notably plant-based meat products, which may impact their environmental
footprint.5
19

World Autism
Awareness Day
2 April 2024

During this study, participants may be asked to:
•Complete questionnaires online
•Provide samples of stools (The expenses will be covered)
•Participants will receive a total of $200 in gift cards during the study
FOR MORE INFORMATION:
email:
gohealthy
@unf.edu
Call:904-620-5359
904-620-4288

FEATURING:
ELEANOR BAKER, MS, RD, LDN
About me
I've been practicing since 2017 as a
sports dietitian in my own private
practice, Elevated Nutrition and
Wellness, as well as contracted
through other companies, schools, and
colleges to provide nutrition services.
My Business
Private practice is a bit abnormal from
your traditional dietitian roles. I must wear
a lot of hats from practitioner, bookkeeper,
marketer, networker, customer service and
more. Honestly though, I love the creativity
private practice has allowed me. It lets me
dive deep into the work that I do for
clients. I tailor the programs to really meet
their needs, allowing enough time during
our coaching sessions for me to get to know
them and their personal tendencies as well.
23

Taking the time to focus on quality
services gives great depth to the
programs that are life changing in
many ways. As I mentioned, I focus a
lot on sports nutrition but to me that
means helping individuals perform
their best physically and mentally in
whatever aspect of their life they are
working hard to excel in be it sport,
business, or family.
The skills and techniques I have taught
over the years stick with people. They
focus on improving their personal
health and as a result their immediate
culture. There's a ripple effect that
seeps into those around them as they
motivate others to take better care of
themselves... and not uncommonly
those around them too.
I had a student reach out to me
recently who was at a large studentathlete
nutrition lecture I gave 6 or 7
years ago. She was a freshman in
college at that time and new to
nutrition, cooking for herself, and
managing her health as a busy
student-athlete.
Upon connecting the other month, she
mentioned that she still puts into
practice much of what she had
learned during that one-hour-long
lecture to this day. To me, the lifelong
impact of sound nutrition and lifestyle
education that can drastically shape
the health of those who listen is the
most rewarding part of this job!
Pursuit of Career
I started off as a business major
wanting to open an adult sports camp
much like one my dad coached at
when I was a kid. After my first year of
statistics, I decided it would be a
rather boring degree and I figured I
could learn much of what I needed to
run a business just fine along the way.
I went back to the drawing board and
saw a cooking class as part of the
nutrition degree and thought that
would be way more fun than statistics!
Growing up we didn't have a ton of
money, so we cooked - a lot! It was rare
we went out and my mom was a great
cook, so I didn't think much of it. As we
aged and I dove deeper into my career
as a collegiate runner, I quickly saw the
performance enhancement aspect sound
nutrition had on my recovery and
performance.
While in grad school doing clinical
rotations, I also found myself frustrated
with what felt to be a broken system. A
patient would come in for a disease that
was preventable through nutrition and
lifestyle practice, I would talk to them for
15 minutes, hand them some flyers and
essentially wish them luck!
24

Less than a month later they would be
back in the hospital for the same issue
that could be alleviated with guidance,
motivation, and accountability. To say it
was frustrating was an understatement.
I started my private practice wanting to
be the change I was not seeing a whole
lot of. To provide interested individuals in
care to not only reduce their chronic
disease risk, but to empower them with the
skills they need to nourish and manage
their health to live an energized, vibrant,
and confident lifestyle.
Fun Fact
I traveled for a year with my cat in a van
that my parents helped me build out. I
camped in deserts, surfed all the coasts in
the south and I even learned to ski along
the way. During that time, I continued to
serve my clients remotely - sometimes from
a sketchy Wi-Fi booster when reception
sucked! I can't say it was the best for my
business at the time, but that journey
taught me many incredibly valuable
lessons in resilience, problem solving,
trusting in the world, and embracing
whatever life puts in front of you. I try to
pass some of that knowledge on to others I
guide along the way.
To find out more or contact Eleanor, visit her website:
https://elevatednutritionandwellness.com/
25

B A L A N C I N G T H E P L A T E :
N A V I G A T I N G N U T R I T I O N A N D
S U S T A I N A B I L I T Y
By: Katie Aljian
Eating a healthy diet is crucial to
maintaining a lively body and immune
system. However, the pursuit of a lifestyle
that also nurtures a sustainable
environment is gaining momentum
globally. Sustainability is defined as a
harmonious state that benefits both
humans and nature, with the promise of
continuing its support for future
generations. 1 In essence, sustainable
practices contribute significantly to the
health of our planet.
A common misconception exists that
achieving sustainability necessitates the
complete elimination of animal-based
foods from our diets. While it's true that
livestock farming contributes to about
14.5% of global greenhouse gas emissions,
the switch to a vegan diet isn't the ultimate
solution to sustainability. 2 Studies suggest
that a global shift to exclusive produce
consumption would require a third more
cropland than currently in use. 2
26

Nevertheless, it's entirely feasible to
incorporate animal-based foods into a diet in a
manner that's aligned with sustainable living
principles. Finding a personalized balance can
be challenging. Despite the desire to fully
embrace sustainability, practical limitations
related to one's current lifestyle may pose
constraints. The primary concern within our
agricultural system is the volume of meat
consumption. Moderating meat intake stands
as a significant step towards sustainability. The
substantial resources needed for animal
product processing render animal agriculture
less sustainable.
This includes the necessity for farmers to
either cultivate feed or acquire it, thereby
increasing the resource demand. 2 However,
solutions exist, though they require effort to
implement. Sustainable agriculture can be
achieved by utilizing grazing animals, such as
goats and sheep, to feed on grasslands. This
approach reduces the need for additional feed
production and, consequently, lowers
greenhouse gas emissions, facilitating
sustainable meat consumption.
Sustainable eating begins with a balanced
diet, which involves prioritizing plant-based
foods while reducing meat intake. 3 A healthy
diet, however, is subjective and varies
according to individual factors like age and
body type. Typically, it encompasses highquality
proteins with essential amino acids,
fiber-rich carbohydrates, vitamins, minerals,
and fats, both saturated and unsaturated,
comprising less than 30% of total caloric
intake, with salts limited to under 5%. 4
Embarking on a sustainable lifestyle affordably
can seem daunting, starting small is advisable.
Engaging in home gardening, for instance,
offers a straightforward method to diminish
one's carbon footprint. While gardening may
be a novel concept for some, cultivating a
modest selection of fruits and vegetables at
home can lay the groundwork for sustainable
living. Furthermore, home gardens provide an
opportunity for composting food scraps and
leftovers, exemplifying the practical
application of reuse and repurposing principles
essential to sustainability. 5
Making a difference begins with simple actions:
starting a garden, composting, and reducing
meat consumption. Many individuals are now
raising chickens, utilizing the manure as
garden fertilizer, and composting eggshells.
Each step taken towards sustainability, no
matter how small, contributes to a larger
impact. There are numerous pathways to lead
a more sustainable life; it starts with the
initiative to make that first step, fostering
creativity, and gradually integrating more
sustainable practices over time.
References
1. How to Follow an Eco-Friendly, Sustainable Diet. Healthline.
Published April 13, 2022.
https://www.healthline.com/nutrition/sustainable-eco-friendlydiet#basics
2. Holmes B. How much meat can we eat — sustainably?
Knowable Magazine. Published online August 18, 2022. doi:
https://doi.org/10.1146/knowable-081722-1
3. How to Follow an Eco-Friendly, Sustainable Diet. Healthline.
Published April 13, 2022. Accessed February 29, 2024.
https://www.healthline.com/nutrition/sustainable-eco-friendlydiet#focus-on-plant
4. Organization WH. A healthy diet sustainably produced. JSTOR.
Published 2018. https://www.jstor.org/stable/resrep28226
5. Blum B. Composting and the roots of sustainable agriculture.
Published online January 1, 1994:171-188.
27

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
29

Meet the Team
Secretary Flyer Creator Publisher
Izzy
Kaitlin Bailey
Vicario Fredrick Taylor
Publisher
Carole
Stringfield
Publisher
Mary Elizabeth
Hayes
Publisher
Sarah
Turner
30

Meet the Team
Publisher Editor Editor
Katelyn
Giovanna
Cagayan
Faria
Hailey
Pond
Editor
Sophia
Sardella
Editor
Ali
Walker
Editor
Marshall
Thompson
31

Meet the Team
Writer
Andrea
Butler
Writer
Tavianna
Brooks
Writer
Madison
Cashman
Writer
Katie
Aljian
Writer
Jace
Brown
Writer
Sophia
Harris
32

Meet the Team
Interviewer
Julianna
Gilbert
Interviewer
Kaley
Morrissey
33