The Problem with the “Superhero” Body

 By JoJo Buckley

It has been known for a long time that the media, from advertisements to movies, influences our ideals for what a “desirable body” looks like and, in turn, affects our own body image. This has been seen, often, in women, particularly Caucasian women, being portrayed as skinny. This is often achieved through photoshop and unhealthy eating habits. It’s widely known and recognized throughout American culture that this phenomenon is common for women. 

            

(Marvel, 2019)

In the past several years, there has been an increase in the portrayal of the desirable male body. From shirtless superheroes to high fantasy heroes to intimate scenes, we’ve seen an increase in seeing males on screen with six packs abs, veins and muscles popping out from his skin and barely any body fat. It’s hard to pin down whether this portrayal came from a demand from consumers or from a perception by executives who believe this is what consumers want to see. Regardless, it is becoming more normal to see this type of body on television or in movies. I will refer to this body type as “the Superhero Body” because almost every superhero movie made within the past 10 years has a moment where they portray this body type in a shirtless scene, though more movie and television franchises feature it as well. Not only are these bodies glorified on screen, but they’re praised during press junkets and media interviews, with interviewers praising actors for being in such “amazing shape”. However, how these men achieve this body type is less than desirable. Moreover, this phenomenon seems to be more subtle and is less widely recognized by American culture as problematic, although it is. The portrayal of this body type is not only harmful to those watching the movies and TV shows that glorify it, but harmful to the actors themselves who get their body to look like this. 

(MarvelSource:Whimn)

            The first problematic aspect of the Superhero Body is that the actors who often must achieve this body type do not normally lead a lifestyle that would allow them to have this type of body. Instead, they must lose or gain weight to achieve the chiseled six pack ab look and they’re often only given a few months to do it. This leads to weight cycling or weight yo-yoing, which tends to have negative effects on one’s health (see below). The methods which they use to obtain these bodies in those few months are also not particularly healthy. They often have to eat the same diet everyday with only so much variety. For example, Michael B. consumed chicken at multiple meals in one day while gaining muscle for Black Panther (Thorp, 2020). The protocols, too, often involve exercising multiple times a day in order to build muscle.  

            In addition to the months of build up to shirtless scenes, actors also have specific protocols a few days before the scenes to get their muscles to stand out for the shirtless shots. Often, this process involves dehydrating oneself for at least 3 days before the day the shirtless scene is shot. Then, on the day of shooting, they have to keep themselves dehydrated so that their skin basically shrink-wraps around their muscles. Benedict Cumberbatch described this process for Dr. Strange as involving drinking coffee and eating Skittles on set so that he would be dehydrated enough that his muscles would stand out for his shirtless scene (Singh, 2018). 

            These diets and protocols are also problematic because they are glorified by the larger media. Actors are praised by interviewers and media members (Thorp, 2020) for how great they look. Many webpages explain to consumers how the actors got in such great shape and how you can, too (Kantor, 2020). Additionally, these movies and television shows reach very large audiences, larger than almost any fitness influencer could reach by themselves. For example, Thor: Ragnarok, which features Chris Hemsworth’s ripped torso and arms (seen to the right), had a world-wide box office gross of $853,977,126 (Thor: Ragnarok). In the United States alone, it grossed $315,058,289 (Thor: Ragnarok). The average ticket price the year it came out was $8.97. This means that around 35 million people in the US alone saw this movie that glorified a chiseled, dehydrated body type. And this is just one movie. There are many movies and television shows that themselves reach extremely large audiences across the world that portray this type of body as desirable or healthy. This leads general audiences to believe that these methods are a great way to get in shape and that it is normal to have a very low body fat percentage. 

(Everett Collection, 2019)

            It’s very clear that this portrayal of desirable male bodies is not healthy. While it might be easier to identify how this can mislead and harm consumers, I’m going to start off discussing its effect on actors. 

            First, this idea that your body must look good for your job and for consumers objectifies actors and can seem to separate one’s body from health, which is impossible. It can make it so the actor is their body. In addition, this portrayal and process of getting a superhero body can make one look healthy through unhealthy means. The general process is unhealthy because, first, it often involves either losing or gaining large amounts of weight in a short amount of time. It is recommended that one should only lose 1-2 lbs at a time at the most. If an actor has to lose 50 lbs in three months, this means he has to lose more than 4 lbs a week. Losing weight at a rate faster than 1-2 lbs per week for 6 months is recommended to avoid losing vital protein tissues but instead reduce fat stores over time (Mahan & Raymond, 2016). It also helps avoid a sharp decline in rest metabolic rate that comes with rapid weight loss. Gaining weight quickly is not as dangerous as losing weight quickly, although it still may have negative effects. Most importantly, if one gains weight quickly, it’s very possible that not all the weight gained will be muscle. (This is why actors must dehydrate themselves before shirtless scenes - to expose the muscle.) There are many diseases that correlate to excess body fat which can be a problem if an actor gains excess body fat along with muscle. Only 500-1000 calories a day should be added to one’s diet to achieve positive energy balance to gain muscle (Mahan & Raymond, 2016). Gaining and losing weight for roles throughout their careers means that actors change weight often throughout their lifetimes. Research is still emerging about weight yoyoing, or losing and gaining weight in cycles, but this pattern may have undesirable metabolic and psychologic effects (Mahan & Raymond, 2016). 

            The dehydration in order to get their muscles to “pop” on screen is also harmful to the actors. Excessive dehydration can lead the following symptoms depending on percentage of body weight lost: discomfort; loss of appetite; increased effort in physical work; nausea; difficulty concentrating; difficulty in or failure to regulate excess temperature; dizziness; increased weakness; muscle spasms; wakefulness; delirium; decreased blood volume causing an inability of blood to circulate normally; and failing renal function (Mahan & Raymond, 2016). Are these symptoms worth looking good on screen? I would argue that they are not.  

            This relationship of using diet and exercise solely to achieve a specific, desirable body can also lead to a toxic or negative relationship with food. Food does, of course, play a role in weight management. However, tightly controlling your diet to the point where you cry on cheat days (Colbert & Skarsgard, 2016)

(Baum, Cycles of an Eating Disorder 2019)

in order to maintain a very specific body type or image within a short amount of time is not a healthy way to control your weight mentally as well as physically. This type of behavior could lead to someone manipulating their diet so that their body looks a certain way, rather than eating for nourishment and overall health. This relationship with food can eventually lead to disordered eating, irregular eating patterns that do not fit within the guidelines for a specific eating disorder, or even an eating disorder, a diagnosable psychiatric disorder characterized by severe disturbances in someone’s behaviors, thoughts, and emotions related to eating. Disordered eating can have harmful effects such as bone loss, electrolyte and fluid imbalances, gastrointestinal disturbances, low heart rate and blood pressure, increased anxiety, mental and emotional stress (Anderson, 2018). Eating disorders are more severe and often accompanied by other psychiatric disorders such as anxiety, panic disorders, and obsessive-compulsive disorder (Parekh, 2017). A cycle of eating disorders can be seen above. It illustrates how restrictive eating patterns can lead to or be a symptom of issues not involving food (Baum, 2019). Because these actors’ diet protocols often involve exercising multiple times a day, it’s worth mentioning that exercise can be a form of purging in binge-purge eating disorders. 

(Zac Efron  2019)

More broadly, controlling your body through rigorous dieting and exercise will almost certainly take a mental toll. Actors such as Zac Efron and Richard Madden have spoken about how mentally unhealthy having to have a six pack for the camera is. Zac Efron spoke about worrying about water under skin turning his six pack into a four pack and stressful it was to maintain a body like that (Alexander, 2020). Richard Madden has gone even further, speaking out not only about how difficult mentally it is to follow a  strict diet to have a six pack that shows up on screen, but also about the harmful judgement that comes from those on set to look good for the camera (Edwardes & Maitland, 2019). This type of pressure can fracture one’s relationship with food. Health not only includes looking great, but also includes feeling great as well. As mentioned above, food should be used to nourish oneself and to support one’s health. This not only means eating to avoid disease, but also eating to support one’s mental health. Constantly thinking and worrying about how food is going to affect your weight or your appearance is not mentally healthy and therefore not healthy generally. 

(Wilson & Getty Images, 2019)

            As mentioned before, a portrayal of this type of chiseled, “perfect” body is not only harmful to the actors themselves, but to the consumers of the media in which these bodies are depicted. Whether they are aware of it or not, it is natural to compare your body to someone who is on screen and who you hold in a place of honor. By having actors playing superheroes, action heroes, and other types of protagonists have these types of bodies, Hollywood is sending the message that someone who is successful or heroic has a chiseled six pack with barely any body fat. Because of this, audiences can easily internalize that these types of bodies are what is desirable. It perpetuates the myth that this type of body is what healthy looks like, at least for cis men. However, while eating generally healthy and moderately exercising 30 minutes a day for 5 days a week is necessary to avoid diseases related to poor nutrition, we in the nutrition world like to emphasize that what your body looks like does not necessarily portray how healthy you are. It is your actions that determine your health. Additionally, those who subscribe to the mindful eating approach say that you decide what health is for yourself. But when constantly being bombarded with images of ripped men as symbols of success, consumers tend to expect that this is what healthy looks like and that they can follow these diets to “be healthy” and look good. This, again, can lead towards poor body image and possible disordered eating. If actors on screen were allowed to look the way they normally do when living their normal lives, audiences might better receive the message that health, success, and heroism doesn’t have one look, and that these are decided by their actions, not how they look. 

            Many actors do stay in shape and try to stay healthy in their lives. It has led some of them to lead healthier lives than they had previously. This is not a problem. But using extreme tactics to get actors to reach a peak “desirable” body is not. While these adverse effects have not necessarily been documented, it is important to recognize that this is unhealthy for both the actors and the consumers. It is important to emphasize that actors are not their bodies. They are their personalities and talents, as all of us are. They are their uniqueness and personal energy that they bring to the screen to entertain us, challenge us, and transport us to a different world. The best solution for this problem is for actors to show their bodies on screen as they are, without going to extreme measures to look good and to normalize this practice to make actors feel comfortable in their bodies, regardless of how they look. This would help the actors maintain a healthy relationship with their food and their body image while also normalizing body positivity for consumers and culture at large.

Bibliography

Alexander, S. (2020, April 04). Zac Efron admits he "doesn't ever want" his Baywatch body again. Retrieved October 16, 2020, from https://www.digitalspy.com/movies/a32041693/zac-efron-regrets-baywatch-body/

Anderson, M. (2018, October 26). What Is Disordered Eating? Retrieved October 16, 2020, from https://www.eatright.org/health/diseases-and-conditions/eating-disorders/what-is-disordered-eating

Baum, E., M.S., RDN, LD. (2019, November 14). Cycles of an Eating Disorder. Retrieved October 16, 2020, from https://eatingdisordersolutions.com/cycles-of-an-eating-disorder/

Edwardes, C., & Maitland, H. (2019, May 04). Richard Madden On Potentially Playing Second Fiddle To A Female Bond. Retrieved October 16, 2020, from https://www.vogue.co.uk/article/richard-madden-james-bond

Everett Collection. (2019, February 21). Chris Hemsworth in "Thor: Ragnarok" [Digital image]. Retrieved October 16, 2020, from https://nypost.com/2019/02/21/chris-hemsworth-set-to-play-hulk-hogan-in-netflix-biopic/

Kantor, J. (2020, June 23). 16 Actors Describe What It Takes To Get Fit For Shirtless Scenes. Retrieved October 16, 2020, from https://www.ranker.com/list/actors-shirtless-scene-prep/jonathan-kantor

Late Show: Alexander Skarsgård Chokes Up When Recalling His Cheat Day [Video file]. (2016). CBS. Retrieved October 16, 2020, from https://www.youtube.com/watch?v=-BOUZv1BynQ

Lowder, J. (2014, April 23). Read This If You Want to Avoid Male Body Image Issues. Retrieved October 16, 2020, from https://slate.com/human-interest/2014/04/superheroes-and-male-body-image-hollywood-workout-programs-are-impossible-for-normal-people.html

Mahan, L. K., & Raymond, J. L. (2016). Krause's food & the nutrition care process. St. Louis (Mo.): Elsevier.

Marvel. (2019, January 29). [Michael B. Jordan in Black Panther]. Retrieved October 17, 2020, from https://www.esquire.com/entertainment/movies/a26075264/michael-b-jordan-killmonger-black-panther-2/

MarvelSource:Whimn. (n.d.). Chris Evans, Benedict Cumberbatch and Tom Holland all have shirtless scenes. [Digital image]. Retrieved October 16, 2020, from https://www.bodyandsoul.com.au/mind-body/wellbeing/chris-hemsworth-credits-his-thor-3-muscles-to-one-hilarious-thing/news-story/a132790e94b13032e94dd51a9d23db64

Parekh, R., M.D., M.P.H. (2017, January). What are Eating Disorders? Retrieved October 16, 2020, from https://www.psychiatry.org/patients-families/eating-disorders/what-are-eating-disorders

Singh, O. (2018, May 01). Benedict Cumberbatch says eating Skittles and drinking coffee were the 'horrible' secrets to looking good in that shirtless 'Doctor Strange' scene. Retrieved October 16, 2020, from https://www.insider.com/avengers-benedict-cumberbatch-diet-shirtless-doctor-strange-scene-video-2018-5

Thor: Ragnarok. (n.d.). Retrieved October 16, 2020, from https://www.boxofficemojo.com/release/rl2959312385/

Thorp, C. (2020, February 12). Michael B. Jordan's 'Black Panther' Workout Was Intense. Retrieved October 16, 2020, from https://www.mensjournal.com/health-fitness/michael-b-jordans-black-panther-workout-was-intense/

What is weight cycling? (2018, August 8). Retrieved October 16, 2020, from https://www.webmd.com/diet/obesity/qa/what-is-weight-cycling

Wilson, S., & Getty Images. (2019). [Richard Madden]. Retrieved October 17, 2020, from https://www.mentalfloss.com/article/585909/richard-madden-facts

Zac Efron [Digital image]. (2019). Retrieved October 17, 2020, from https://www.popsugar.com/Zac-Efron

Helping NICU Moms Track Breastmilk

 By: Megan Brinkworth 

            The topic of breastfeeding as a whole is one that was scattered throughout my undergrad classes in brief snippets but never too in depth. It is something of interest to me that I have wanted to learn more about, both for the nutrition, research aspect and the more sociocultural piece. With my hopes of working with a pediatric population, I know it will be covered more in the classroom this year than any yet. Without having to wait until my pediatric classes in the spring, an experiential opportunity was presented to continue an existing capstone project regarding breastmilk in the Cardinal Glennon Children’s Hospital NICU. I was immediately on board, with the research piece, interpersonal aspects, and hopes of making an impact.

            The project is focused around the desire of the Cardinal Glennon team to purchase and implement a breastmilk tracking system. Breastfeeding is encouraged after birth but that is not always possible in the NICU environment. Many moms pump milk at the hospital or drop it off if their baby is there for an extended period of time or they are not from the surrounding area. The issue comes in because there is not an effective way to notify moms that their milk supply at the hospital is running low. Due to busy schedules and many other factors, calls are often missed when trying to get in touch with moms. There is a need for a simpler way to make moms aware how much breastmilk they have at the hospital at any given time. I had no idea that such platforms actually existed to make this possible. As I have learned through preliminary research, there are many systems and applications that have been created for this exact purpose, and that offer many additional benefits.

Photo from: www.timelessmedical.com

Photo from: https://www.sep.benfranklin.org/2017/02/25/immigrant-founded-keriton/

            When this capstone project was started last year, Cardinal Glennon was deciding between two applications, Timeless and Omadre. They have since ruled out Omadre due to its costly price tag. Currently, the two programs in the running are Timeless and Keriton. The main distinction is that Timeless offers a customized text or email notification, whereas Kertion has a smartphone application that moms can download and receive messages via the app. Either way, moms are notified that they need to bring more milk to the hospital soon, which seems to be one of the biggest barriers. A study followed the implementation of Timeless in a NICU unit and found that physicians spent less time writing feeding orders, avoided 35 near misses delivering the wrong bottle to the wrong baby, and 78 near misses with breastmilk expiration (Feaster 2016). A bonus of the Keriton program is that the application is mom friendly and has a feature that sends moms a photo of their baby via the app. This actually resulted in 83 mL more milk pumped daily (Karp & Asim).

            Overall, I have learned how beneficial breastfeeding is for both mom and baby. Especially for preterm infants, breastmilk lowers mortality rates, long-term growth failure, and neurodevelopmental disabilities (Eidelman & Schanler 2012). In the long-term, infants who are fed human milk have higher intelligence test results, white matter, and total brain volumes (Eidelman& Schanler 2012).  My role in the capstone project is to survey moms on their interest in a program like Timeless or Keriton. I am so intrigued to see how useful moms would find these programs and which one Cardinal Glennon chooses to implement as a result of the research.

Sources used: 

Eidelman, A. I., & Schanler, R. J. (2012). Breastfeeding and the Use of Human Milk. Pediatrics, 129(3). doi: 10.1542/peds.2011-3552

Feaster, W., Cappon, J. and Steele, C. (2016). Breast Milk Management. [online] HIMSS.org. Available at: https://www.himss.org/sites/himssorg/files/choc-davies-2016-case-study-breast-milk-mgmt.pdf

Karp, K & Asim, M. (n.d). “The Most Complete Feeding Management Platform Available Today.” Keriton, 28 Aug. 2020, www.keriton.com/.

Artificial Sweetener Unknowns

 by Elaine Beulick

Artificial sweeteners, also called non-nutritive sweeteners, low-calorie, noncaloric, or high-intensity sweeteners, and sugar substitutes are increasingly being consumed in the United States and around the world (Sylvetsky et al., 2017). Currently, there are seven artificial sweeteners approved for use in the United States. These include acesulfame K, aspartame, luo han guo fruit extract, neotame, saccharin, stevia, and sucralose (Fitch & Keim, 2012). Some examples of common names of these artificial sweeteners include Splenda (sucralose), Sweet N Low (saccharin), and Equal (aspartame and acesulfame potassium). Despite their approval by the Food and Drug Administration (FDA), do we really know how safe they are? This blog post explores evidence-based research that may make you second-guess using artificial sweeteners.

(https://riverview.org/blog/uncategorized/artificial-sweeteners-are-they-safe/)

Many people use artificial sweeteners with the intended benefit of weight management. However, research challenges this benefit. Studies suggest a link between artificial sweetener use and increased weight and waist circumference, and higher incidence of obesity, hypertension, metabolic syndrome, type 2 diabetes, and cardiovascular events (Azad et al., 2017). Hypothesized ways artificial sweeteners cause these outcomes are by altering metabolic hormones, the gut microbiome, adipose tissue, bone tissue, thyroid function, and sweet taste receptor activation (Rother et al., 2018a).

(Rother et al., 2018a).

Additionally, there is evidence of artificial sweetener use linked to earlier puberty and increased risk for premature delivery (Rother et al., 2018a). In relation to delivery, artificial sweeteners were found in cord blood, therefore the babies’ blood, and amniotic fluid, indicating babies have direct gastrointestinal/lung exposure (Halasa et al., 2020). Additionally, artificial sweeteners are transferred in breast milk (Rother et al., 2018b).

Further research is needed to truly determine the safety of artificial sweeteners. Unintended artificial sweetener exposure begins in utero and continues in infants who are breastfed. Additionally, diabetics often use artificial sweeteners to reduce sugar intake. Given all the potentially harmful metabolic outcomes among various age groups, artificial sweetener intake recommendations for every age, including throughout pregnancy and lactation, need to be questioned. 

My Opinion: After working in a research lab studying artificial sweeteners, and given the many unknowns, artificial sweeteners should be avoided when possible until the potentially harmful outcomes have been proved one way or another. 

References:

Azad, M. B., Abou-Setta, A. M., Chauhan, B. F., Rabbani, R., Lys, J., Copstein, L., Mann, A., Jeyaraman, M. M., Reid, A. E., Fiander, M., MacKay, D. S., McGavock, J., Wicklow, B., & Zarychanski, R. (2017). Nonnutritive sweeteners and cardiometabolic health: A systematic review and meta-analysis of randomized controlled trials and prospective cohort studies. CMAJ, 189(28), E929–E939. https://doi.org/10.1503/cmaj.161390

Fitch, C., & Keim, K. S. (2012). Position of the Academy of Nutrition and Dietetics: Use of Nutritive and Nonnutritive Sweeteners. Journal of the Academy of Nutrition and Dietetics, 112(5), 739–758. https://doi.org/10.1016/j.jand.2012.03.009

Halasa, B. C., Sylvetsky, A., Conway, E. M., Walter, P. J., Cai, H., Walter, M. F., ... & Rother, K. I. (2020). SUN-055 Prenatal Exposure to Artificial Sweeteners. Journal of the Endocrine Society, 4(Supplement_1), SUN-055.

Rother, K. I., Conway, E. M., & Sylvetsky, A. C. (2018a). How Non-nutritive Sweeteners Influence Hormones and Health. Trends in Endocrinology & Metabolism, 29(7), 455–467. https://doi.org/10.1016/j.tem.2018.04.010

Rother, K. I., Sylvetsky, A. C., Walter, P. J., Garraffo, H. M., & Fields, D. A. (2018b). Pharmacokinetics of Sucralose and Acesulfame-Potassium in Breast Milk Following Ingestion of Diet Soda. Journal of Pediatric Gastroenterology and Nutrition, 66(3), 466–470. https://doi.org/10.1097/MPG.0000000000001817

Sylvetsky, A. C., Jin, Y., Clark, E. J., Welsh, J. A., Rother, K. I., & Talegawkar, S. A. (2017). Consumption of Low-Calorie Sweeteners among Children and Adults in the United States. Journal of the Academy of Nutrition and Dietetics, 117(3), 441-448.e2. https://doi.org/10.1016/j.jand.2016.11.004

Immune-Boosting Foods for Fall

 By Brianna Becherer

Fall is right around the corner and we’re starting to see pumpkin-flavored everything. Believe it or not there is more in season right now than just pumpkin! Along with in season foods being cheaper, there are other benefits. First and arguably most importantly, in season produce offers better nutrition. When a food is picked before it is ripe, some of the nutrients are unable to develop. Also eating foods that are in season will allow the diet to have variety in palatability and nutrient profile. 

Photo from: https://www.blendtec.com/blogs/news/whats-in-season-fall-produce-guide

Another benefit of eating in season produce, especially the produce harvested in the fall is that you can make a fun activity out of it. Pumpkin patches and apple orchards are a great way to spend an afternoon outside enjoying the fall weather. Taking a trip to the farmers market is additional way to enjoy a fall day while supporting the community and receiving fresh and in season produce. In season produce is environmentally friendly. Since the produce is grown near where it is bought for consumption, it allows less transportation and pollution to be released into the atmosphere. Fall is when cold and flu season starts. Eating a balanced diet helps fight sickness, but there’s an added benefit when the food is in season because the nutrient profile is fully developed. Here is a list of foods that are currently in season and along with their immune-boosting effect!

• Broccoli contains an antioxidant called glutathione. Glutathione helps natural killer and T cells from our immune system fight bacterial and viral infections. 
• Garlic has a compound in it called allicin that may help prevent and shorten the amount of time of being sick. 
• Ginger can be protective against germs from E. coli, shigella, and Respiratory Syncytial virus. 
• Mushrooms are high in selenium, interestingly you are more likely to get a more severe flu when low in this mineral. 
• Spinach is high in folate which helps the body make new cells and DNA repair. Also, spinach has vitamin C which is an antioxidant that helps fight inflammation that occurs throughout the body when you get sick.
• Sweet potatoes and pumpkin contain beta carotene which is an antioxidant that strengthens the immune system. 

Photo from: https://www.dreamstime.com/stock-photo-autumn-concept-seasonal-fruits-vegetables-wooden-board-image58419002

References 

1. Bogdan Popa, M. (2019, October 02). Glutathione: 14 Benefits of the Master Antioxidant [Plus Diet and Supplements]. Retrieved September 07, 2020, from https://coremedscience.com/blogs/wellness/glutathione-3a-14-benefits-of-the-master-antioxidant-plus-diet-26-supplements
2. Five benefits of eating seasonal produce. Retrieved September 07, 2020, from https://www.mountnittany.org/articles/five-benefits-of-eating-seasonal-produce
3. Health Benefits of Ginger. Retrieved September 07, 2020, from https://www.webmd.com/diet/ss/slideshow-health-benefits-ginger
4. Immune-Boosting Foods: Berries, Oysters, & More. Retrieved September 07, 2020, from https://www.webmd.com/cold-and-flu/ss/slideshow-immune-foods
5. Olsen, N. (2020, August 13). Benefits of Beta Carotene and How to Get It. Retrieved September 07, 2020, from https://www.healthline.com/health/beta-carotene-benefits
6. Seasonal Produce Guide. Retrieved September 07, 2020, from https://snaped.fns.usda.gov/seasonal-produce-guide
7. West, H. (2016, March 17). How Garlic Fights Colds and The Flu. Retrieved September 07, 2020, from https://www.healthline.com/nutrition/garlic-fights-colds-and-flu

Meal Prepping- Grocery Store Edition

 By Parker Bandy

Meal prepping is a concept that has been around for decades, just disguised in different names. My parents’ generation reminds me that it is called using last night’s leftovers. My younger sister tries to persuade me that meal prepping is strictly making multiple of the same meals, just spread out for five days of the week. I like to make my own twist to things, per usual. My version of “meal prepping” consists of eating a variety of pre-made foods that I enjoy throughout the week, while allowing myself to have an array of options on hand to add on and make a new meal that is quick, unique, and already (half) prepared. 

Now what do you mean by this Parker? I thought that meal prepping was making all of the same meals to have every day of the week? Let me blow your mind here. Meal prepping doesn’t have to have this boring and repetitive idea of just eating meatloaf every weeknight dinner. We can do better than that! Meal prepping can be making a variety of foods in advance, and taking bits and pieces from each macronutrient and creating your own meal from the many options you prepared.

So where do you start? Let’s say that you are wanting to try this whole meal prepping thing out for the first time. I’ll start you from the ground up and stick to the basics so it doesn’t feel too complicated that you don’t try it. First and foremost, start with your mindset. Know that you’re helping out your future and busy self-feel a little less, well, busy. Next, pull out that pen and paper, or phone if that is easier for you. Start by asking yourself how many meals you want to have prepared for your week, then continue writing a grocery list of everything you want to prepare in sections of protein, carbohydrate, vegetable, and fat sources. This will make your ideas for meals come together easier while also helping get every macronutrient and micronutrient in there as well.

I’ll give you an example of the foods that I would grab on my quick trip to the grocery store. First thing when I walk in is usually the fresh produce, so I start there. I plan on meal prepping five meals for my lunches throughout the week, so I will grab four to five different sources of vegetables. Usually, I don’t mind having the same vegetable option for more than one meal, so I will get double of a few items. So let’s say I grabbed a bunch of fresh kale, I will have more than enough for one meal because a bunch is more than a few servings just for one meal. This could easily be used in two or more meals!

Every grocery store set-up is different, so if your protein and meat sources are next to the produce, then continue on with that list. The key to sticking to your list is letting the list carry you through the store, not letting your eyes and mind guide you (yes, I’m talking about the extra food you get every trip that racks up the grocery bill). With a list, you can be quick and efficient with your short time in the store. From there, you will continue the same sort of mindset when it comes to your carbohydrate, protein, and fats. When it comes to protein options, here’s a quick example of something I would do for a five-day meal prep plan. I mix and match the protein sources by buying a package of two fish filets and a package of three chicken breasts. A great tip here is that you can use different spices and marinades to have completely different flavors, all while having chicken three days in a row, and fish for two.

Your carbohydrate options are seemingly endless, but remember to keep it simple in the beginning. Start by grabbing two different options for this macronutrient because most of your rice, pastas, and potatoes are going to be bought in bulk. The great part about this is that you do not have to buy these items on a weekly basis. I like to pick at least two different options to use in one week to make each and every meal truly different from my last. An example of my options in a week would be jasmine rice and diced potatoes. I love that both of these options are so versatile and completely different texture and flavor!

 To end my long and drawn out thought process on meal prepping, I wanted to mention how easy it is to incorporate healthy fats into your meals. While cooking your protein and vegetable sources, include two tablespoons of olive oil. This not only enhances the flavor of your foods, but also adds 140 calories and over 10 grams of healthy fats. Another great idea to add healthy fats in your meals is to choose protein sources that are naturally high in omega-3 fats. In fact, MyPlate recommends adding omega-3 fats in your diet at least twice per week. A simple way to add this to your weekly meal plans is to throw in salmon as a protein source. Usually a package of salmon from the store is 2-3 servings, so you get more bang for your buck.

If there is anything to take away from this short lesson, it’s that life is too short. Taking care of yourself mentally and physically throughout your life is so crucial to your overall health. By starting out with simple meal prepping techniques, you’re not only looking out for your physical health by being aware of the foods you’re consuming daily; but you’re also helping your mental health by spending less wasted money at the store, creating less stress in your day, and adding more “you time”. Life is stressful enough, kids, work, and relationship are stressful enough, so take out the stress in the kitchen and it could do wonders for other areas in your life to flourish. 

5 Tips for Future Interns to Promote Success during the Internship

By Tori Wannemuehler

Last Sunday was match day for future dietetic internship students. I remember being in their shoes only last year, eager for the year to come and excited for all the new opportunities I was about to experience. I genuinely am shocked that a year has already passed, but the opportunity to write this blog post gave me the chance to reflect on what has occurred over the past year, as well as the numerous lessons I’ve learned along the way. Here is a list of advice for future interns as things I have experienced firsthand, although I believe they apply to more than just the internship:

1. Allow yourself a buffer of time

This applies to just about everything that can be completed in the internship- studying for exams, assignments, checklist items, and even scheduled events. As a natural procrastinator, I find myself waiting until the last minute to accomplish tasks. This allowed me to fall into some sticky situations over the past year. Overestimate how much time you need to work on an assignment or how much time you need to get to rotations in the morning (traffic can often be unpredictable). This way you will be pleasantly surprised when you finish ahead of schedule and should you need the extra time you will be prepared.

2. Plan your schedule wisely

One of the most difficult parts of the internship and graduate classes is balancing all of your responsibilities and assignments. There are many tasks that need to be accomplished from many different sources, as well as various meetings or scheduled events. I personally find the best method for keeping organized is using a planner and an online calendar. At the beginning of each semester, I lay out all my syllabi, copy all the due dates and important events into my planner, and use that to navigate assignments. When I have a new event or meeting, I make note of it in my iCalendar, so I can see it in my phone or on my computer. I love getting reminders that I have a meeting coming up or an assignment due so that I do not forget. This might not be the best choice for you but be sure to find a system that works for your tastes and allows you to keep track of everything. In addition to this, be strategic on planning your schedule. I can speak from personal experience that scheduling a cooking demo the same weekend as a health fair and the same day as an exam will not set you up for success. Some of this is inevitable, but do not overestimate your capabilities only to be disappointed. Try and plan your days as to not stress yourself out with too many responsibilities.

3. The best thing you can be is flexible and open minded

I intentionally put these two points back to back to present some healthy balance. Creating plans and a schedule is great in theory, until something unexpected comes along that changes said plans. This has been a large theme in the lives of interns over the past month. The effects of COVID-19 have significantly changed our methods of education, and no one planned to complete the semester remotely. Learning to be flexible and adapt to change can make you a better student and a better future RD. There are plenty of cool experiences you can have when you decide to say yes to something new. A prime example of this in an intern setting is during one of my rotations, my preceptor asked me if I would be interested in helping her with a cooking lesson after the time I was scheduled to leave. I was fortunate enough to be able to stay late and help her with this cooking lesson, and it was an amazing opportunity that I would not have experienced had I just stayed during my normal 8am-4pm workday. Being open minded to new opportunities and flexible will get you farther than you can imagine.

4. Have an outlet to give your mind a break, and incorporate it into your schedule

This lesson is a huge one that I feel like most people, interns or otherwise, could benefit from learning. The internship is difficult, there is no getting around that. You need to find ways that help you take a break and relieve some stress. Whether that be working out, hanging out with friends, getting outside, or anything else you can think of, find something you love to do and make a point to incorporate it into your daily or weekly schedule. Do not forget to prioritize your mental health, you deserve a break.

5. Do not overwork yourself; know when to move on

I had an eye-opening conversation early this year. I was talking with someone about having a routine and giving your all. I said that I struggled to give 100% to all the tasks I had on my schedule, as I did not feel I had enough hours in the day to accomplish everything on my plate to perfection. That person told me that I was looking at it from the wrong angle. They went on to say if you’re giving 100% all the time, you will burn out, as it is okay to not give your best effort each and every day. At times, you need to learn when enough is enough and realize that not everyone will be as critical of your own work as you are. You could work for 16 hours a day on everything you have and still feel like you have unfinished business. To that point, set limits for yourself. For me, this is giving myself an hour after rotations are done to relax, then working on whatever is on my plate for the day until 8pm, then taking the rest of the night off. This allows me to get work done daily, but not be overwhelmed and burnt out. Getting into a routine and setting boundaries for yourself will help you navigate the work-life balance associated with the internship and set you up for success.

I hope these tips are helpful for future interns as well as anyone else reading this. While the past year has been one of the most hectic years of my life, it has also been one of the most rewarding and I have experienced a tremendous amount of growth, both professionally and personally. I am excited on behalf of those starting internships and wish they can grow and take time to enjoy the internship over the next year.

The following images are photos I have taken throughout the year and a little background as to why it is relevant- feel free to include any of them!

Fellow interns and I taking Christmas photos. Hanging out with friends has become one of the ways I take a break and it is great to be able to do it with those who understand what you are experiencing.

Met Surgeon General Jerome Adams at FNCE this year. A cool opportunity that I pushed myself out of my comfort zone to do and I am so glad I did!

Another study break throwing a “Friendsgiving” party with interns this holiday season. 

Fellow intern and I working a health fair for senior citizens. We were able to interpret results for cholesterol screens and had a great time!

The Truth about Soy!

By Haley Serra

Soy, or the soybean is a legume of the pea family, named because it grows in pods containing seeds or “beans” as they are commonly termed. There are various foods originating from this plant including edamame (immature, green soybeans), soymilk, tofu (soy curd pressed into block form), tempeh (fermented cooked soybeans), and miso (fermented soy paste), among many others.

Retrieved from https://www.healthline.com/nutrition/foods/soybeans#nutrition

Okay, so soy has gotten a bad rap in the past. I’m sure you’ve heard the accusations. The main claim is “soy causes breast/prostate cancer”. This is a major health claim. I too, would be concerned if I heard this with no other knowledge. So, where do this come from?

These claims about soy stem from their high concentration of compounds called isoflavones, which are a type of plant estrogen (phytoestrogen). These compounds function similarly to human estrogen but have much weaker effects. The idea is plant estrogen adds to human estrogen, and increased estrogen has been linked to certain types of cancer. In theory, this may seem like a logical connection, HOWEVER, we have to base our knowledge on evidence. After delving into the current research on soy, we can break down these misconceptions.

Retrieved From https://www.delishknowledge.com/how-to-make-crispy-baked-tofu/

First and foremost, many studies that saw this relationship were completed in rats. Rats process soy and its compounds differently than humans, and these effects have not been replicated in humans. Furthermore, these research claims often reference extremely high doses of phytoestrogens, way exceeding the amount you would be able to consume eating soy foods.

A meta-analysis completed in 2018 of 30 case control and cohort studies from the United States Europe, Japan, and China, intakes of soy food were significantly associated with a reduced risk of prostate cancer [1].

The Shanghai Women’s Health Study is one of the largest studies of soy and breast cancer risk. This study followed Chinese women for 7 years and the results of this study showed that women who consumed the most soy had a 59% lower risk of premenopausal breast cancer compared with those who consumed the lowest amount [2].

The American Cancer Society’s statement on soy is “so far, the evidence does not point to any dangers from eating soy in people, and the health benefits appear to outweigh any potential risk” [3].

Retrieved From https://www.culturesforhealth.com/learn/recipe/yogurt-recipes/homemade-soy-milk/

Based on this research, consuming soy foods may have a protective effect on hormone sensitive cancer. But that’s not the only benefit dietary soy has to offer!

Soy contains all of the essential amino acids, making it a high-quality, complete protein source. It is also rich in nutrients including fiber (both soluble and insoluble), B vitamins, calcium, magnesium, potassium, and omega-3 and omega-6 fatty acids. Furthermore, it is naturally free of cholesterol and low in saturated fat making it a heart-healthy meat alternative. These translate into decreased cholesterol, decreased blood pressure, and decreased risk of chronic disease.

Retrieved From https://frommybowl.com/easy-baked-tempeh/

If you were someone who was skeptical of soy, rest assured. The bottom line is soy provides many health benefits, can be part of a healthy diet, and is a super versatile food.

Retrieved From https://www.foodnetwork.com/content/food-com/en/healthyeats/2013/07/15-surprising-ways-to-enjoy-edamame.html

If you’re new to this food, here are some ways to incorporate soy products into a healthy diet.

Bake in the oven or pan sear tofu or tempeh to add to rice bowls, in stir fry’s, or on top of salads
Use soymilk in place of cow’s milk in oatmeal, cereal, and baking
Add soymilk or silken tofu to smoothies to give them a smooth, creamy texture
Toss edamame into salads, soups, or on their own as a protein rich snack!
Replace beef burgers with soy-protein based burgers once in a while.

References:

Applegate, C., C., Rowles, L., J., M., K., Jeon, … W., J. (2018, January 4). Soy Consumption and the Risk of Prostate Cancer: An Updated Systematic Review and Meta-Analysis. Retrieved from https://www.mdpi.com/2072-6643/10/1/40/html

Lee, Shu, Li, Yang, Gong, Cai, … Wei. (2009, April 29). Adolescent and adult soy food intake and breast cancer risk: results from the Shanghai Women's Health Study. Retrieved from https://academic.oup.com/ajcn/article/89/6/1920/4596883

Soy and Cancer Risk: Our Expert's Advice. (n.d.). Retrieved from https://www.cancer.org/latest-news/soy-and-cancer-risk-our-experts-advice.html