Should You Be Taking Vitamin Supplements?

By Georgia King

In the past few decades, Americans have become much more aware of their overall health, and the factors that can improve or worsen it. With this, countless studies have been conducted to investigate the various ways one can improve their health. This phenomenon has led to tons of medical breakthroughs, forever improving the lives of humans across the globe. However, it has also led to things like fad diets and fad products, that can either do nothing for us, or make us worse off than we were before we tried them.

So which category do vitamin supplements fall under? Well, technically both. It depends on the supplement being taken and the current nutrient needs of the person taking it.

When Should Someone Be Taking a Supplement?

There are definitely times in life when taking a supplement is the best option for getting all the nutrients you need. But it's important to differentiate between these times and the times when we probably don't need to be taking one.

Pregnancy

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One of the most prevalent times in life when a vitamin supplement is recommended is during pregnancy. Since this is a time of extreme growth in the woman's and the baby's body, there are severely increased nutrient needs. These needs must be met to ensure that the baby is developing properly and that the mother's body is able to sustain the pregnancy. Specific nutrients of concern are folic acid and iron. Though it is technically possible to consume all the needed nutrients from foods during pregnancy, it is said to be very difficult because of the increased nutrient demand. Many mothers also report being too nauseous during the early stages of pregnancy to eat enough of the nutrient-dense foods required to do this. It is also recommended that women who may become pregnant consider taking a dietary supplement as well, so that their bodies are prepared to sustain a pregnancy.

Dietary Restrictions

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Another situation in which you should consider taking a vitamin supplement is if you have a dietary restriction of some kind. Vegetarians and vegans can sometimes be at risk for Vitamin B-12 deficiency, since our primary source of this is meat. While there are still other foods that contain B-12, it may be difficult to get the amount our bodies need without eating meat. In this case, your doctor or dietitian may recommend that you take a supplement to prevent deficiency.

Lactose intolerance is another example of a dietary restriction that may require supplements. Specific nutrients of concern in this situation are calcium and Vitamin D, since these are mainly obtained from dairy products. Just as with Vitamin B-12, Vitamin D and calcium can be found in other foods that do not contain lactose. However, it may be difficult for a person with lactose-intolerance to get the recommended amount. This is another case in which a doctor or dietitian may recommend a dietary supplement to prevent nutrient deficiency.

Older Adults

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As we age, our bodies usually require fewer calories. However, we still need roughly the same amount of vitamins and minerals to function. For this reason, it can be challenging for older adults to get all the nutrients they need. In addition to this, absorption of certain nutrients tend to decrease as we get older. Specific nutrients of concern are Vitamin B-12, Vitamin D, and calcium. The Dietary Guidelines for Americans recommends that older adults consider dietary supplements, specifically vitamin B-12 and vitamin D.

Medical Conditions or Medications Affecting Absorption

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Some medical conditions and certain medications can adversely affect nutrient absorption. This is another instance in which it's probably best to take a supplement. Extra nutrient intake will ensure that your body is supplied with enough of the nutrients it needs and can properly absorb them. In this case, a doctor or dietitian should be the one to help you choose which ones to take that are best for you individual situation.

When Is a Supplement Probably Not Necessary?

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If you are generally a healthy person who eats a balanced diet that looks similar to the MyPlate recommendations, then you really don't need to be taking dietary supplements. (You're more likely getting all the nutrients you need from food!) In fact, taking supplements may actually do you more harm than good. Too much of one vitamin or mineral can sometimes inhibit the absorption or storage of others. For instance, if someone's zinc intake is too high, it will likely deplete the body's copper stores, and sometimes also alter iron function. Likewise, excessive calcium intake has been associated with interference of iron and zinc absorption. The moral of the story is that you are more likely to get a healthy amount of nutrients from food, rather than from a vitamin supplement. When you take supplements, you risk potential of nutrient toxicity, which is practically impossible when only getting nutrients from food.

If you are generally a healthy person, but you don't necessarily have the best diet, there are still other options to consider before taking a supplement. Look at the MyPlate recommendations and see what areas you can adjust your diet and lifestyle. You are better off getting your nutrients from foods, if you have the ability to. Only after you've exhausted all of your food options should you consider taking a supplement.

Other Things To Consider

Whether you take supplements or not, it's important to educate yourself about regulations of these products. Though they are technically regulated by the FDA, supplements are technically considered to be "food" rather than "drugs." Therefore, their quality and effects on the body are not assessed by the FDA. Only the supplement company themselves are responsible for evaluating this, which can cause obvious problems. Always do research and make sure you are aware of the effects of your supplements, beyond those that are listed on the bottle.

More than 50% of Americans take dietary supplements. But many of them don't need to be. It's important to always discuss supplementation with your doctor and/or dietitian. Getting an expert opinion can be really helpful and eye-opening. If you're on the fence, I encourage you to try the "food first" policy.

Animal proteins have their place in human diets

By Dakota Kanzic

     I support eating real food, like vegetables and meat for many reasons. After seeing recent show called The Game Changer on Netflix, an extremely plant based bias film selling the vegan lifestyle. I felt the need to be the voice for a healthy omnivorous diet with the benefits of incorporating meat. Here are seven reasons why I am a believer in incorporating sustainably farmed animal proteins into the diet as a dietetic intern and graduate student within the nutrition and dietetics field.

1. Protein
     The body cannot create the 9 essential amino acids that are needed from the diet. Other than the pure nutritional need, protein serves many other positive functions for healthy humans. Protein is the most satiating of the macronutrients.1 Intake of 15-30% of total calories can be helpful in regulating appetite by increasing leptin sensitivity, inducing weight loss, and promoting blood sugar control.2

Eating more, not less protein not only is essential, but also may be helpful to slowing the obesity and diabetes epidemic we are facing. Meat is a high-quality source of protein. Eating meat makes it effortless to meet daily protein needs. You might think or have been led to believe we are eating too much meat, but I disagree. Americans only eat less than 2oz of beef per day.3

2. Nutrient Density 
     Meat is not just high in protein. It is also a source of many nutrients that are simply not available in plants. Meat provides B12, highly absorbable heme iron, preformed vitamin, all the essential amino acids, zinc, EPA, DHA, vitamin D, and vitamin K2, none of which are found in plant foods. Plants provide important antioxidants, vitamin C, and fiber. We need this variety of nutrients to survive.

     Even though chicken and beef are both quality sources of protein, beef simply blows chicken away in the nutrient department.4 It has significantly more B12, zinc, choline, iron, and potassium. In terms of micronutrients, chicken only has more B3 than beef. Recommending people reduce beef intake and replace it with chicken or vegetables, is asking them to reduce the nutrient quality of their diets.

3. Fat
     Fats, especially saturated fat, have long been the villain of the nutrition world. They have been blamed as the cause for all diseases and the reason we are obese.

     Fats serve many purposes for our health. The brain is made up of mostly fat. Fat is needed for insulation to keep us warm and protect our organs. They also act as chemical messengers, control growth, help with immune function, and normal reproduction. They provide essential fatty acids and help with the absorption of fat-soluble vitamin A, D, E, and K.

     Saturated fat is by far the most vilified as the main cause of high cholesterol and heart disease. It does raise cholesterol, but usually raises HDL cholesterol. There has actually been no connection found between saturated fat intake and heart disease.5 The vilification of the type of fat that is primarily found in meat, is completely unfounded.

4. Iron
     Meat contains heme iron, the most absorbable type of iron. Iron-deficiency anemia is the most common mineral deficiency in the United States. Iron is particularly important for pregnant women, infants, and children. Iron deficiency in children can lead to permanent intellectual delays.

5. Human Anatomy
     Contrary to many internet memes floating around claiming that people only have the anatomy to eat plants, in truth, humans have distinct features that make us able to eat both plants and animals.6 Our small intestines are longer than the average primate and our colons are smaller. With our larger small intestine, we are adapted to eating more nutrient dense foods like meat and starches, not large volumes of plant foods like our primate relatives. We have canines for meat and flat molars for grinding plants. We also have very smart brains and nimble fingers to use tools very well to hunt and utilize all the meat and product off of a carcass.

6. Vitamin B12
     Vitamin B12 is only found in animal foods. B12 deficiency, which is common in vegetarians and vegans, has been shown as an independent risk factor for coronary artery disease and serious neurological disorders in infants of vegan mothers.7,8

7. Zinc
     Zinc is an important mineral in our immune health, wound healing, and plays a role in thyroid and metabolic health overall.9 Zinc is found in many animal-based proteins such as egg yolks, fish, beef, and more. Zinc from animal-sources is easier for the body to absorb and utilize compared to plant-based sources.10

     There are obvious ethical, moral, and humane issues associated with animal protein production and climate and environmental issues. As consumers it is important to support more sustainable and ethical outlets and methods as much as possible. Research your supplier, get to know your farmer, and resources who provide animal proteins to you. Its not about following a strict way of eating or judging people who nourish with or without animal proteins. Each of us are unique and desire to consume food in the way that best serves our longevity.

Thank you for reading!

Citations:
1. Stijn Soenen, Margriet S. Westerterp-Plantenga. Proteins and satiety: implications for weight management. Curr Opin Clin Nutr Metab Care. 2008 Nov; 11(6): 747–751.

2. Izadi V, Saraf-Bank S, Azadbakht L. Dietary intakes and leptin concentrations. ARYA Atheroscler. 2014;10(5):266–272.

3. Diana Rodgers R. How Much Protein/Meat Are We Actually Eating?. The Paleo Diet - Robb Wolf on Paleolithic nutrition, intermittent fasting, and fitness. https://robbwolf.com/2016/11/15/how-much-proteinmeat-are-we-actually-eating/. Published 2019. Accessed November 25, 2019.

4. Beef vs Chicken meat - In-Depth Nutrition Comparison. Food Struct. https://foodstruct.com/compare/beef-vs-chicken-meat. Published 2019. Accessed November 25, 2019.

5. Siri-Tarino P, Sun Q, Hu F, Krauss R. Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. Am J Clin Nutr. 2010;91(3):535-546. doi:10.3945/ajcn.2009.27725

6. Luca F, Perry G, Di Rienzo A. Evolutionary Adaptations to Dietary Changes. Annu Rev Nutr. 2010;30(1):291-314. doi:10.1146/annurev-nutr-080508-141048

7. Pawlak R. Is Vitamin B12 Deficiency a Risk Factor for Cardiovascular Disease in Vegetarians?. Am J Prev Med. 2015;48(6):e11-e26. doi:10.1016/j.amepre.2015.02.009

8. Roumeliotis N, Dix D, Lipson A. Vitamin B(12) deficiency in infants secondary to maternal causes. CMAJ. 2012;184(14):1593–1598. doi:10.1503/cmaj.112170

9. Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. J Acad Nutr Diet. 2016;116(12):1970-1980. doi:10.1016/j.jand.2016.09.025

10. Foster M, Chu A, Petocz P, Samman S. Effect of vegetarian diets on zinc status: a systematic review and meta-analysis of studies in humans. J Sci Food Agric. 2013;93(10):2362-2371. doi:10.1002/jsfa.6179

Nutrigenomics and Genetic Testing: can you out run your genes?

By Kaitlin Isbell

The Nature Versus Nurture debate is a tail as old as time. This debate will likely continue to waver on, but in all reality both philosophies hold some weight and the truth is more of a spectrum than a definitive answer. 

Most people would agree that a baby resembles his or her parents in physical appearance at birth. As the child matures they will likely start to take on personality traits and mannerisms learned from their environment. When it comes to genes, it’s sweet that you have your mother’s nose or attribute your great hair to your father’s side of the family, but it’s astonishing how the energy in the room changes when the conversation shifts from comparing eyes and lips to discussing the families’ generational history with cardiovascular disease.  Are you destined to walk the same path? And if you knew you were genetically predisposed to cardiovascular disease or other conditions such as diabetes or cancer, would you accept your fate or fight as hard as you can to live a healthy lifestyle and try to outrun your genetics? Or would you prefer to decline genetic testing and deal with the trials as they come?  

Genetic verse environment:  

Research shows that both genetics and environment play a role in pathogenesis. The specific condition ultimately determines the extent to which genetic or environmental factors play a role. For example, in single-gene disorders like Huntington’s disease, genetic factors outweigh environmental factors. Twin studies working with obesity showed that 80% of the difference observed in BMI between the twins was related to genetic factors1.  Type 2 diabetes has a multifactorial pathogenesis, we know that environmental factors such as weight, physical inactivity, and dietary intake lead to insulin resistance, but there have also been 65 SNP’s associated with developing the disease1. The AHA identified that among environmental factors diet may be the most directly involved in the genetic modulation of the different phenotypes of cardiovascular disease. Dietary factors might modulate the risk imposed by genetic susceptibility due to variation in one or more genes involved in the etiology of cardiovascular disease3. A twin study on genetic and environmental influences on serum lipid levels concluded that genetic factors on serum lipids tend to decrease with age and early environment appears to be an important factor in total cholesterol later in life4. 

Genetic Testing:

Since genetics and environment both play a role disease development, it is important to have a way to test for genetic factors. As technology advances, genetic testing has become more readily available and is more accurate than ever before. Genetic testing continues to grow in popularity and allows people to track their ancestry back to upward of 1000 years.  Beyond tracing family lineage, scientists use predictive genetic testing as part of newborn screenings for single-gene disorders such as phenylketonuria. When it comes to single-gene disorders that will lead to a definitive diagnosis and currently have no cure, like Huntington’s disease, genetic testing is only done at the patient’s request. Predictive tests can be used to identify mutated genes that could trigger a disease. For example, women who carry certain BRCA1 and BRCA2 mutations have a 60-80% risk of developing breast cancer1.  Predictive genetic testing can also be done to identify gene mutations in diseases like ovarian cancer, colon cancer, childhood polyposis, childhood sarcomas, Alzheimer disease, lung cancer, and polycystic kidney disease. The figure below shows the specific gene mutations associated with each of the conditions. 

After a person undergoes genetic testing and is found to be at a higher risk for a condition, what other factors have to be present that will ultimately lead to the development of the disease? Environmental factors like cigarette smoking, physical inactivity, prolonged periods of stress, and diet are all modifiable risk factors that when unmanaged put a person at a higher risk for disease development. 

What is Nutrigenomics? 

The field of Nutrigenomics is that was created to assess the interaction between genes and nutrients. Nutrigenomics is the area of nutrition that seeks to understand how the components of a particular diet may affect the expression of genes, and seeks to identify weather the diet increased or suppressed gene expression. An individual’s nutritional state is the result of an intervention between various factors, such as genetic background, physical body, emotional needs and social state. Diet is a key factor, since the nutrients and other bioactive compounds in food can be beneficial or initiate several diseases. The conditions most closely related to food consumption include: celiac disease, phenylketonuria, and non-transmissible chronic diseases such as cancer, diabetes, and dyslipidemia2. 

Using Nutrigenomics to our advantage :

Nutrigenomics is a way of working with nutrition and the knowledge of how food interferes with the genetic code and how the body responds to these interferences and with the phenotype2. Unfortunately, individuals do not have the option to choose their genetics, but in many conditions certain lifestyle interventions can help to avoid pathogenesis or delay the progression. Research in Nutrigenomics has helped to identify ways in which the bioactive compounds in food can be used to combat things like a genetic predisposition. For instance, the chronic inflammation found in obesity can be decreased through the use of bioactive compounds such as tyrosol found in olive oil or lycopene found in tomatoes, guava, and watermelon, these bioactives work to decreased inflammation by inhibiting the expression of genes and co-factors associated with the inflammatory process. Micronutrient deficiencies have a narrow link to the development of cancer. Deficiencies in folic acid, selenium, niacin, zinc, vitamin B12, vitamin B6, vitamin C, and vitamin E can lead to changes in DNA and can lead to rupture of the double strand of DNA, oxidative lesions or both. Although the link between micronutrient deficiencies and cancer development is relatively small, it is important to take into account especially if an individual already had one of the gene mutations associated with cancer pathogenesis. Additionally, most of these micronutrient deficiencies could be solved through a healthy diet with a focus on increased fruit and vegetable consumption.

Personalized Nutrition

Currently, dietary guidelines are based on what proves to be the most beneficial for general population. Dietitian’s use these guidelines and tailor them to the individual client. Individualized practice is preferred since we recognize that everyone is different, therefore so are their nutritional needs. The idea of personalized nutrition essentially takes individualized practice a step further by also applying genetic components. Personalized nutrition is still in infancy stages and will need more research on practicality, feasibility and consumer acceptance5. 

Psychological aspects and implications of Genetic testing 

As research continues and more genetic insights become available, it is essential that all testing is done with the clients wishes and best interest in mind. Genetic testing is great in the sense that we can uncover potential risk factors and make lifestyle adjustments accordingly, but it is understandable that some people would rather not know this information. Special considerations for counseling on what results mean and what implications result from them should be given. 

One of the most popular forms of genetic testing is through the mail or digitally, the results are given to the individual and it is up to the individual if they choose to seek professional guidance on the implications of the results. The results include things like ancestry data, but can also include nutrition information such as susceptibility to nutrition related diseases, potential risk for nutrient deficiencies, sensitivity to gluten and salt and many more. Several issues could occur based on how the individual interprets the results of their findings, such as excluding certain nutrients with no prior indications of intolerance. 

There is also the idea of a self-fulfilling prophecy.  Individuals who receive resulting showing a high risk for type two diabetes might feel that they are destined to develop the disease so they stop taking precautions to reduce their risk and end up developing the disease.  A study done on identifying SNP’s that are linked to type two diabetes found that some individuals who received a negative result for the presence of diabetes ended up developing the diabetes because they stopped worrying about their diet. Conversely, those that received a positive score changed their lifestyle and decreased the development of insulin resistance2. 

Studies on the psychological effects of predictive genetic testing in Huntington’s disease showed that immediately after learning results there were decreased scores on the General Well-Being Scale and increased depressive symptoms.  When it comes to predictive genetic testing for cancer susceptibility, carriers of the BRCA1 genes mutation reported increased measures in depressive impairment and depressive symptoms.  Interestingly, none of the 41 carriers for the BRCA1 and BRCA2 gene mutations reported having a prophylactic mastectomy by a one-year follow-up and only 17% were considering having the procedure. 

The take away :

When it comes to the debate on nature verse nurture we know that both genetics and environment play a role in pathogenesis and disease progression. With new technologies we are able to identify people at risk earlier and therefore implement interventions that have helped to reduce the risk, prevent disease progression, and ultimately improve mortality and morbidity. More research is needed in the field of Nutrigenomics and personalized nutrition, but the field is fascinating and could be guiding some practice in years to come. Ultimately, genetics does play a role in many disease states, but with a healthy lifestyle and modern technology we can work with our genes, instead of against them, to produce better outcomes. 

References

http://www.dnafiles.org/programs/predictive-genetic-testing/  

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3984860/  https://www.ahajournals.org/doi/full/10.1161/CIRCGENETICS.109.891366

https://www.nejm.org/doi/full/10.1056/NEJM199304223281603

https://www.nature.com/articles/ejcn2012145

http://www.psychosomatic.org/anmeeting/PastEvents/Lerman2002.pdf

Curbing Cravings with MealEnders @ FNCE

By Monica Inman

A few weekends ago, I attended the Food & Nutrition Conference & Expo (FNCE), the largest meeting for nutrition professionals in Philadelphia, PA. Over 10,000 registered dietitian nutritionists, nutrition science researchers, policy makers, health-care providers and industry leaders attend the annual meeting. Various events, educational sessions, and over 300 exhibits are available to attend during the conference. Not going to lie, I spent the majority of my time at the expo hall where the exhibits were displayed because who doesn’t like free samples!

One exhibitor that sparked my attention was MealEnders. MealEnders provide signaling lozenges that control appetite, curb cravings, and stop overeating at the end of meals. They are the perfect option for those who need a “pill or quick fix” to avoid overeating. The MealEnder looks like small, hard candy to trick your mind into thinking you actually had your dessert. The outer coating of the lozenge gives a sweet, creamy flavor to finish off a meal and satisfy cravings. The outer layer melts in your mouth and you are then left with a hard center. The second layer creates a cooling, tingling sensation on your tongue to clear the palate and triggers the feeling of being full to avoid eating until your plate is empty or loading up on cake after a meal. This effect supposedly keeps your mind and mouth occupied during times of temptation which are the 20-minute gap in the brain’s recognition of fullness and snacks cravings that compel you to eat when not hungry. MealEnders are also thought to use behavioral psychology and sensory science. Over time, it is suspected to break the behavioral cycle of overeating and snacking, and teach sustainable behavior habits.

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In a clinical trial conducted by Stanford, participants using the MealEnders reported a decrease in their caloric intake by 231 calories, on average. The participants also did not experience any increase in hunger with the lower calorie intake. The decrease in calories consumed continued even after the participants were no longer using the MealEnders, suggesting dietary behavior changes took place. From the study, 88.2% of participants were more mindful about their eating along with 61.8% experiencing an increase in their overall mindfulness after using MealEnders based on questionnaires. Cognitive strength was increased in 79.4% of users between the pre- and post-intervention stages.

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As seen on Shark Tank, the MealEnders lozenges currently come in four flavors: Citrus, Chocolate Mint, Mocha, and Cinnamon. I personally sampled one of these MealEnder lozenges. The tingling and cooling sensation did cleanse my palate, which I found very refreshing. After sampling all sorts of different food and drink during the day making my taste buds go crazy, the MealEnder was very refreshing to have before eating dinner. Although I was not hungry before sampling the lozenge, I did not want to eat anything immediately after due to the refreshing feeling left in my mouth. However, that did not stop my craving for ice cream.

To read more on MealEnders and get your own opinion on these signaling lozenges visit https://www.mealenders.com/

INSTAGRAM INTRODUCES NEW BODY-POSITIVE RESTRICTIONS

By Hannah Holtmeyer

 Instagram is a photo and video-sharing social networking service that was launched in
October of 2010.  If you follow even a few Instagram influencers and have scrolled through their posts, especially during the “bikini season” summer months, you have probably noticed an overwhelming number of sponsored posts for various weight-loss teas and supplements or detox products. These products claim to suppress appetite and increase weight-loss among many other claims. Countless celebrities promote these teas, most of whom are among the most followed accounts on the social media platform. Celebrities are not alone in sharing these posts though. Many non-famous, less influential people have joined in on the trend. How effective are these products? Are they worth the cost? And most importantly, what kind of influence do these posts have on the physical and mental health of adolescent and teen social media users?


Photos from Instagram

Many people believe that these products can be a quick fix to achieve a body like their promoters. These products can be considered a type of fad diet. Fad diets can be dangerous because they lack adequate nutrition and/or they can introduce unhealthy substances into the body. A product that promises to allow someone to lose weight quickly should be investigated before use. The proper way to achieve a healthy weight is through a balanced diet and adequate exercise. These weight-loss and detox products put an unrealistic and unattainable goal into the minds of consumers by allowing them to believe that simply replacing meals with the products can result in similar outcomes. In actuality, many of the social media influencers who promote these products have nutritionists, personal trainers, and surgeons to help them achieve their bodies. They are not simply consuming the products that they promote.

A study published in March of this year found that social media exposure to unhealthy foods immediately increased calorie intake, especially from unhealthy foods. Even when healthy foods were influenced by famous YouTube vloggers, they were still not chosen by adolescents over their unhealthy counterparts. This brings up the question: if adolescents cannot be swayed to make healthy choices, even if they are promoted by celebrities, does celebrity influence further encourage unhealthy choices?


Photos from Instagram

It is estimated that approximately 57 million Instagram users are under the age of 18. Instagram his finally taken a stand on the concerns involving the impact of diet, detox, and cosmetic surgery content. This content can have a hugely negative impact on young people, including their mental health and body image as well as physical health. Recently, in September of this year, Instagram placed tighter restrictions on posts related to diet products and cosmetic surgery. These restrictions are based primarily on the age settings of the viewer’s account. The new rules hide posts that promote the use of weight-loss products or cosmetic procedure including a price from any user under the age of 18.

If you’re anything like me, you have just spent quite a while on Instagram to look for these posts. You’re probably over the age of 18.  So why you can’t find any of these posts that took over your feed not so long ago? In addition to hiding future posts, Instagram has also removed any content that made an unbelievable claim about weight-loss or diet products that was linked with a discount code or other company offer.

What can we do to further this movement? Instagram has added an option to report a post that violates these new guidelines. This feature allows Instagram to further investigate the post and determine its appropriateness. They will take action to remove the posts if determined to be in violation of the guidelines.

These new rules are a large steps towards reducing the pressure to be perfect that often comes with social media use. Instagram has created these guidelines to address mental health, but we can take the impact much further. By discouraging the use of the potentially harmful products, physical health can be improved for members of all age groups as well.

Sources:

Bell, Louis M. “How Does Social Media Influence Children's Choice of Foods?” New England Journal of Medicine, 11 Mar. 2019, https://www.jwatch.org/na48686/2019/03/11/how-does-social-media-influence-childrens-choice-foods.

Dall'Asen, Nicola. “Jameela Jamil Went Off On Celebrities Who Promote Weight-Loss Tea.” Revelist, 26 Nov. 2018, https://www.revelist.com/body-positive/jameela-jamil-went-off-on/14101.

“Instagram Tightens Rules on Diet and Cosmetic Surgery Posts.” The Guardian, PA Media, 18 Sept. 2019, https://www.theguardian.com/technology/2019/sep/18/instagram-tightens-rules-on-diet-and-cosmetic-surgery-posts.

Worthy, Paige. “Top Instagram Demographics That Matter to Social Media Marketers.” Hootsuite, 26 Sept. 2018, https://blog.hootsuite.com/instagram-demographics/.

Thanks & Giving: A Day of Gratitude, Mindfulness, & Simple Pleasures

By Kylie Kain

(Practicing mindfulness in Shaw Park last Thanksgiving, 2018)

I have always been someone who likes to stay busy. I tend to overfill my plate (no pun intended!), and I often have to remind myself to pause, to center myself, and to give myself a break. Mindfulness is something I continue to practice and don’t think I will ever 100% master, because it is tough stuff! 

Being a dietetic intern by day and a grad student by night is mentally taxing. Thanksgiving is the perfect time to decompress from all of the personal stressors we have going on in our lives. It is an opportunity to remind ourselves how much we can appreciate the simple things in life- health, family, friends, whole foods, and football! 

Let’s celebrate gratitude, mindfulness, and simple pleasures this Thanksgiving!

Ways to Celebrate Gratitude

• Volunteer with friends or family at a local food pantry, church, soup kitchen, or Meals on Wheels. The few-hour time commitment is always outweighed by the benefits. 
• Tell a friend or family member why you are grateful for him/her. Even writing down a few kind, heart spoken words to share with someone else can be such a powerful gesture. 
• Make a donation. If you can’t volunteer your time, you might consider donating gently used clothes, canned goods, or as little as $5 of cash to an organization in need. Your small sacrifice could be someone else’s treasure.

Ways to Celebrate Mindfulness

• Take some time to yourself. As student interns, we are constantly juggling assignments and tracking deadlines. Feeling rushed and stressed makes it difficult to pause and notice internal cues. Take some time to increase self-awareness, whether it is going for a long walk/jog, or simply lying in bed an extra 30-45 minutes. Reflect and assess where you are at, both mentally and physically. 
• Be fully present. We can all get caught up in worrying about the future, dwelling on the past or otherwise preoccupied with whatever is consuming our thoughts. Try to let go of your inner narrative, interpretations, and judgements so that you can focus your attention on what is happening in the present moment. 
• Practice self-care. Take this time to engage in physical activities that you enjoy, drink plenty of water, satisfy your appetite and get plenty of rest.  

Ways to Celebrate Simple Pleasures

• Keep the menu simple. Life can get complicated and chaotic at times, but there is absolutely nothing complicated about a Thanksgiving dinner. Foods are delicious and nutritious simply prepared, without all of the fluffernutter. Quite literally though - mashed whole sweet potatoes sans marshmallows and candied pecans are simply delicious!
• Reconnect with family. Sometimes as we grow older, we may feel as though we’ve fallen out of touch with cousins and other close relatives. Thanksgiving is an opportunity to reconnect, share many laughs, and show support for one another. 
• Organize a fun activity, like a touch football game, charades, or participate as a family in a turkey trot run. Some of my fondest memories come from friendly (usually!) family competitions.

My experiences as an intern thus far, especially in the clinical setting, have reminded me of the many simple things I have to be grateful for. This Thanksgiving, I am grateful for a healthy family, a healthy plate, and a healthy mind/body. 

When I am feeling overwhelmed with tests, projects, and presentations, I have found that showing gratitude, practicing mindfulness, and carving out time for simple pleasures can help me stay centered. It is definitely a work in progress, but I hope a few of my tips will help you too! : ) 

Wishing everyone a warm & relaxing Thanksgiving. Cheers!

(Vegetable “Turkey” Platter my mom and I made together on Thanksgiving, 2018)

The Growing World of Plant-Based Milk

By Camille Grove

https://www.dairyreporter.com/Article/2018/07/26/FDA-commits-to-cracking-down-on-plant-based-milk-labels

If you’ve walked down the milk aisle of the grocery store any time recently, you’ve probably seen that there now seems to be almost as many types of plant-based milk as cow’s milk on the market. While some of these plant-based products (such as soy and almond milk) have been around for a long time and are familiar to most people, it can sometimes seem like new plant-based milks are being produced every day. As the selection of these products becomes even larger and their popularity continues to grow, many consumers are becoming overwhelmed and confused about which, if any, of these non-dairy products they should be drinking. While some people might choose to consume plant-based milk products for ethical reasons, there are multiple other factors that should be considered the next time you’re browsing the milk aisle.

Historically, many people have chosen to drink dairy milk for its nutritional value, especially concerning protein. One cup of 2% milk typically contains 8.05 grams of protein. Because many people do drink cow’s milk for its nutritional content, it’s important to note that not all plant-based milk products have equivalent protein content to cow’s milk. One such product is almond milk, which typically only contains 1.44 grams of protein per cup. On the other hand, products like soy milk and the highly trendy oat milk have higher protein contents, containing 6.34 grams and 4.01 grams protein per cup respectively. So, while both cow’s milk and each of these different plant-based alternatives can be part of a healthy diet, it’s important to note that plant-based milk products are not all nutritionally equivalent to each other or to cow’s milk.

https://www.bbc.com/news/science-environment-46654042

More recently, many people have become concerned with the environmental impact of consuming cow’s milk and are opting for plant-based alternatives for this reason. Cow’s milk typically produces about 0.6 kg of greenhouse gas emissions and requires 125 L of water and 1.8 sq m of land to produce 1 glass of milk. These large environmental tolls are actively contributing to the larger issue of climate change that we’re currently facing, especially with the high quantity of and high frequency at which many people consume milk. Fortunately, plant-based milk products have lower negative environmental impacts, although environmental impact does vary between different dairy alternatives. Almond milk has the highest water requirement of non-dairy alternatives by far, with 74 L of water required to produce 1 glass of milk, although this is still significantly lower than the water requirement for production of cow’s milk. Greenhouse gas emissions and land use are similar for all plant-based milk products and are all much lower than those of cow’s milk. In summary, choosing any non-dairy milk product over cow’s milk will help you reduce your personal environmental impact, although the extent of this will vary depending on the individual product you choose.

The next time you’re choosing which kind of milk to drink, whether that’s while walking down the aisle of your local grocery store or standing in line at a coffee shop, you can be confident that you’ll be making a more informed decision. Each of the products discussed has both pros and cons (whether these be nutritional, environmental, or ethical) and the information discussed will help you to make a personal decision that best fits your preferences and your lifestyle. Drink up!

References

https://www.dairyreporter.com/Article/2018/07/26/FDA-commits-to-cracking-down-on-plant-based-milk-labels

https://fdc.nal.usda.gov/fdc-app.html#/food-details/336075/nutrients

https://fdc.nal.usda.gov/fdc-app.html#/food-details/336108/nutrients

https://fdc.nal.usda.gov/fdc-app.html#/food-details/336099/nutrients

https://fdc.nal.usda.gov/fdc-app.html#/food-details/586061/nutrients

https://www.bbc.com/news/science-environment-46654042

Beef: It’s What’s for Dinner

By Nikki Fischer

This week my fellow interns and I had the opportunity to visit some cattle farms with the Missouri Beef Council.

Did you know that Missouri is ranked 3^rd in U.S. for beef cow inventory?!

On our tour we were able to see the different practices between dairy farmers and beef. While the farms were quite different, one thing did stay the same: the treatment of the animals. Recently, the media has had a hay-day (pun intended) when it comes to cattle farmers. Videos have been released showing horrendous treatment of the animals, but I can tell you no malpractice was happening here! The cows at both farms seemed happy and healthy and the farmers took much pride in that.

The first farm we were able to tour was the dairy farm. We were even able to see a calf that was 20 minutes old! The workers were kind enough to show us how the cows are milked daily. On average, a dairy cow will produce 6-7 gallons of milk each day! Did you know milk contains 9 essential vitamins? Calcium, protein, vitamin D, niacin, vitamin A, vitamin B5, vitamin B12, vitamin B2, and phosphorus all help building and maintaining strong bones and teeth! One of my favorite parts was going through the everyday life of a farmer. The work isn’t easy, the days are long, but farmers are so passionate about what they do.

The second farm taught us so much about beef! Did you know that 91% of beef farms and ranches are family owned? Not to mention, U.S. beef has one of the lowest carbon footprints in the world! In the U.S. the greenhouse gas emission from cattle is about 2.0%. While beef has a negative stigma around it currently, lean beef is packed with nutrients and has relatively low calories. 

To be considered “lean” a 3.5 ounce of beef must have: less than 10g of total fat, less than or equal to 4.5g saturated fat, and less than 95mg of cholesterol. The myth around meat is that Americans are consuming too much red meat, but in reality, the average American consumes about 1.7oz of beef daily. The recommended amount is about 5.5oz from the Protein Foods group per day. Beef is packed with iron, choline, protein, vitamins B6 and B12, phosphorus, zinc, niacin, riboflavin, and selenium, which gives you the nutrients your body needs!

We had so much fun with the Missouri Beef Council on Monday and learned so many new things! I am so glad we were welcomed into the farms to see what happens behind the scenes.

For more information on dairy or to join the official Dairy Nourishes Network: https://www.nationaldairycouncil.org/content/2019/national-dairy-council-join-the-dairy-nourishes-network

To learn more about the Missouri Beef Industry Council: https://www.mobeef.org/nutrition