RecSports https://recsports.ufl.edu University of Florida, Department of Recreation Sports Tue, 05 Mar 2024 20:06:02 +0000 en-US hourly 1 https://wordpress.org/?v=5.9.9 Beyond the Table: Savoring Sustainability https://recsports.ufl.edu/beyond-the-table-savoring-sustainability/ Fri, 01 Mar 2024 17:31:35 +0000 https://recsports.ufl.edu/?p=22238 Read More]]> Estimated time read: 3 minutes, 43 seconds

Every March is National Nutrition Month; 2024 is themed “Beyond the Table,” let’s explore this! How does sustainability relate to the food we eat and how do our food choices impact the world on a larger scale? Join us on a journey that will challenge you to think about your food choices on a broader scene as we go beyond the table by learning how to make a difference by choosing sustainable food options, supporting local farmers, and minimizing food waste.

Here are some useful tips to help you move toward a sustainable food future:

 

1. Cook larger portions and freeze half for later to reduce food waste and have convenient meals later.

Do you ever find yourself staring at your refrigerator, wondering what to do with half-used ingredients like an onion, a carrot, or a stalk of celery? Consider doubling the recipe while cooking and freezing the leftovers for later! Not only will this save time and money, but it is also an excellent way to reduce food waste as well as increase your personal convenience factor. By preparing food for the week and freezing some for later, you can extend the life of your meals and prevent them from ending up in the trash.

 

 

2. Experiencing flavor fatigue from meal prep? Swap prepped meals with friends instead!

Meal prepping can be a college student’s survival skill, but flavor fatigue can set in quickly. Gather a group of friends who also meal-prep, plan your meals together, and swap half! By cooking in larger quantities and swapping, you’ll reduce food waste and foster a sense of community, turning a solo dining experience into a shared joy. Studies show that shared meals decrease symptoms of anxiety and depression (Neely, Walton & Stephens, C, 2014).

 

3. Power up your diet by replacing one meal per week with all plant-based ingredients.

Animal agriculture plays a significant role in climate change by emitting greenhouse gases and straining natural resources. If the entire United States population refrained from eating meat or cheese for just one day per week for an entire year (52 out of 365 days), it would significantly reduce emissions equivalent to not driving 91 billion miles or taking 7.6 million cars off the road (EarthDay.org, 2020). By eating one plant-based meal per week, we can help reduce our impact on the planet. The best part? Plant-forward eating is also beneficial for overall health. Read our previous blog post examining the world of being Plant-Forward enjoying the best of both plants and animal intake – make a positive impact without sacrificing your desire for animal-based meat.

 

4. Choose local: Buy within a 250-mile radius.

In our interconnected world, it’s easy to overlook the significance of locally grown food. The freshest and most nutritious food is often grown in our community despite the grocery store flying in foods from around the world. Many people misunderstand how to eat locally – they think all food must be purchased from farmers’ markets. While this is undoubtedly a great option, it may not always be practical. To continue to frequent your favorite grocery store, aim to purchase produce and animal products within a 250-mile radius. To do this, look for the place of origin on the food label. See the image to the left for an example. This allows you to support local farmers and businesses and contribute towards reducing your carbon footprint. There’s something incredible about devouring juicy oranges or garnishing a meal with fresh herbs grown just a few miles away. This tip increases awareness of where food comes from and encourages seasonal eating. Next time you go grocery shopping, consider this tip and discover what tasty treasures lie close to home.

 

 

 

5. BYO to-go containers when eating out.

Ever wonder about the implications of using to-go disposable plastic or Styrofoam containers? A simple yet impactful solution to revolutionize your takeout game and reduce environmental impact is to bring your own to-go containers when eating out. Throw a compact, reusable container into your bag, ready for sustainable dining. This small act significantly reduces single-use waste and sends a clear message to eateries about the growing demand for eco-friendly practices. It’s the perfect blend of practicality and sustainability!

 

 

This post was co-written by:

Jessie Furman, MS, RDN, LD/N and Nirali Patel

 

Jessie is a Registered Dietitian and Assistant Director for Fitness & Wellness at the University of Florida’s Department of Recreational Sports, where she does individual nutrition counseling and coaching with the UF community. Follow her on Instagram for more nutrition tidbits.

Nirali is a Program Assistant with Nutrition Services at the Department of Recreational Sports. She is a 3rd year Dietetics major with a minor in Health Promotion.

 

Sources:

Fight climate change with diet change. Earth Day. (2020, April 15). https://www.earthday.org/actions/fight-climate-change-with-diet-change/

Neely, E., Walton, M., & Stephens, C. (2014). Young people’s food practices and social relationships. A thematic synthesis. Appetite, 82, 50–60. https://doi.org/10.1016/j.appet.2014.07.005

 

 

 

 

 

]]>
Energy Drinks: Sip it or Skip it? https://recsports.ufl.edu/energy-drinks-sip-it-or-skip-it/ Fri, 01 Dec 2023 16:17:15 +0000 https://recsports.ufl.edu/?p=20992 Read More]]> Estimated time read: 3 minutes, 30 seconds

In a world where Monday mornings feel like marathons and afternoon slumps have you contemplating a Marston nap, energy drinks are the fastest-growing beverage category in units and dollars. These beverages contain caffeine, sugar, and promises of supercharged performance, but do they live up to the hype? Read more to uncover the truth about energy drinks exploring their potential benefits and shortcomings.

 

What makes energy drinks energizing?

Before we jump into the wild ride of pros and cons, let’s demystify what energy drinks are all about. These drinks typically contain caffeine, the key ingredient known for its ability to increase wakefulness and alertness, and some energy drinks also include guarana extract, which may raise the caffeine content beyond what is listed on the can. There is more to these cans than just caffeine – they may also be packed with sugar, amino acids, and a dash of

B vitamins. All this wizardry promises to turn you from a groggy gremlin into a go-getter. But is it worth it?

 

The pros of energy drinks:

 

Energy drinks are known for their rapid delivery of renewed vitality, injecting a jolt of alertness into your sluggish routine. They can make your workouts more intense and give you the boost of

energy you need to power through your daily tasks. Additionally, these drinks can help improve your mood by making tasks feel less daunting and enhancing your reaction times, turning you into a caffeine-powered academic weapon.

 

The cons of energy drinks:

While energy drinks might sound like your ticket to invincibility, your heart might not appreciate the caffeine overload. The caffeine content can send your heart racing and may not be the best match for those with heart conditions or caffeine sensitivity. A caffeine crash, occurring after the effects of caffeine have worn off, can lead to a shocking bout of lethargy. Caffeine is also a mild diuretic and can contribute to dehydration. They can also wreak havoc on your sleep schedule, leading to insomnia and potential reliance on the energy boost they provide.

 

Take cautions!

Energy drinks are not a one-size-fits-all solution. Pregnant and nursing women, children, teenagers, and people with preexisting heart conditions should limit or avoid caffeine and energy drinks.

If you do not have any of these conditions and choose to dabble in the world of energy elixirs, be sure to hydrate. Drinking water and eating a meal or snack alongside your energy drink can help prevent dehydration and reduce the uncomfortable effects of caffeine jitters. To further mitigate anxiety and jitteriness caused by these drinks, you can try going for a walk, exercising, or practicing breathing exercises.

Let’s not forget the dubious combination of energy drinks and alcohol, a cocktail that can lead to unintended consequences. Combining caffeinated drinks with alcohol can lead to overconsumption and an inability to assess intoxication levels accurately.

It is recommended to limit caffeine intake to 400 milligrams per day. This amount is equivalent to 1-2 energy drinks or 24 ounces of home-brewed, medium-roast coffee. Please note that 400 milligrams is the maximum amount of caffeine to safely consume in a day, not the recommended daily amount. Overconsumption of caffeine can cause insomnia, nervousness, restlessness, nausea, increased heart rate, and even death. Check out the infographic below to compare the caffeine content of various energy drinks.

 

Alternatives to energy drinks:

There are also other avenues to boost your energy. The trifecta of exercise, hydration, and proper sleep can provide you with an energy pick-me-up without the potential side effects. Consider swapping that can of energy and opt for a water bottle and a quick workout for a speedy energy boost.

 

Conclusion:

In the battle between the pros and cons of energy drinks, the verdict is clear: they can be a tool or a tragedy, depending on how you wield them. Understanding the powers and pitfalls of these beverages is essential to make informed decisions about your energy consumption habits. Remember, with great power (and caffeine) comes great responsibility. So, make sure to sip wisely, stay energized, and stay safe!

 

This post was co-written by:

Jessie Furman, MS, RDN, LD/N and Nirali Patel

 

Jessie is a Registered Dietitian and Assistant Director for Fitness & Wellness at the University of Florida’s Department of Recreational Sports, where she does individual nutrition counseling and coaching with the UF community. Follow her on Instagram for more nutrition tidbits.

Nirali is a Program Assistant with Nutrition Services at the Department of Recreational Sports. She is a 3rd year Dietetics major with a minor in Health Promotion.

 

 

 

 

 

]]>
The Truth About Probiotics and Prebiotics https://recsports.ufl.edu/the-truth-about-probiotics-and-prebiotics/ Wed, 25 Oct 2023 17:32:43 +0000 https://recsports.ufl.edu/?p=20829 Read More]]> Estimated time read: 2 minutes, 50 seconds

You’ve heard the buzz about probiotics – Do you know about probiotics’ close cousins: prebiotics and synbiotics? In this blog post, we will explore these three functional foods and supplements and how they can work to promote a balanced and thriving gut microbiome.

 

Probiotics – The Beneficial Bacteria 

Probiotics are live microorganisms that provide health benefits to their host when consumed in adequate amounts. These beneficial bacteria can be found in supplemental form and various fermented foods.

Here are some examples of prebiotic foods: yogurt, kimchi, kefir, sauerkraut, pickles, and kombucha. 

Probiotics work by replenishing and maintaining a balance of beneficial bacteria in the gut. They compete with harmful bacteria for resources and can inhibit the growth of pathogens. This competition and inhibition contribute to a healthier gut environment.

 

Health Benefits of Probiotics

Probiotics have been associated with a range of health benefits, including improved digestion, a strengthened immune system, and potential mental health benefits (Ansari et al., 2020). They can also aid in managing certain conditions like irritable bowel syndrome (IBS) and diarrhea.

Recently, the media has promoted probiotics as a “cure-all solution” for various health problems; however, this is not true. Additionally, if a sufficient amount of prebiotics is not consumed, probiotics are less effective (Eliaz, 2020). To learn more about prebiotics, continue reading below.

 

Prebiotics – The Nourishment for Good Bacteria

Prebiotics are non-digestible fibers and compounds that selectively serve as food for probiotics and other beneficial gut bacteria. Without prebiotics, the probiotics cannot ‘eat’ and thrive in the microbiome.

Here are some examples of prebiotic foods: whole grains, garlic, bananas, soybeans, greens, and artichokes.  

Prebiotics are not digested in the upper gastrointestinal tract; instead, they pass through to the colon where they are fermented by gut bacteria. This fermentation process produces short-chain fatty acids, which help nourish and support the growth of beneficial bacteria.

Health Benefits of Prebiotics

Prebiotics have been linked to improved gut health, enhanced mineral absorption, and a reduced risk of certain chronic diseases. They can also help regulate bowel movements and alleviate constipation (Markowiak & Śliżewska, 2017).

 

Synbiotics – The Dynamic Duo

Synbiotics are a combination of probiotics and prebiotics designed to work together synergistically. By providing both the beneficial bacteria and the nourishment they need, synbiotics aim to optimize gut health. These are usually found as supplements or added to foods.

Did you know that synbiotic supplements can be quite expensive? On average, a one-month supply will set you back $30-50. However, studies show that probiotics obtained from food are more beneficial than those from supplements (Homayoni et al., 2016), and usually cost less. If you decide to take supplements, read up on third-party certifications and choose wisely.

 

So, What Now?

Maintaining good gut health is important, and probiotics, prebiotics, and synbiotics can play a crucial role in achieving this. If you have a healthy digestive system and don’t experience frequent digestive problems, it is recommended that you focus on incorporating fermented and fiber-rich foods as supplements are unlikely to provide additional benefits.

For people with certain digestive conditions or taking antibiotics, adding probiotic supplements to their diet may help alleviate related symptoms. However, it is important to be aware that probiotic supplements also carry potential risks. They can cause allergic reactions and may lead to digestive issues such as bloating, gas, diarrhea, or constipation, especially for those with preexisting immune system or health concerns.

Before making significant changes to your diet or starting any new supplements, it’s always important to consult with a dietitian or healthcare provider to ensure they’re suitable for your health needs.

 

This post was co-written by:

Jessie Furman, MS, RDN, LD/N and Nirali Patel

Jessie is a Registered Dietitian and Assistant Director for Fitness & Wellness at the University of Florida’s Department of Recreational Sports, where she does individual nutrition counseling and coaching with the UF community. Follow her on Instagram for more nutrition tidbits.

Nirali is a Program Assistant with Nutrition Services at the Department of Recreational Sports. She is a 3rd-year dietetics major with a minor in health promotion.

 

References

Ansari, F., Pourjafar, H., Tabrizi, A., & Homayouni, A. (2020). The Effects of Probiotics and Prebiotics on Mental Disorders: A Review on Depression, Anxiety, Alzheimer, and Autism Spectrum Disorders. Current pharmaceutical biotechnology21(7), 555–565.

Eliaz I. (2020). The Failure of Probiotics-and the Strategy of Microbiome Synergy. Integrative medicine (Encinitas, Calif.)19(3), 8–10.

Homayoni Rad, A., Vaghef Mehrabany, E., Alipoor, B., & Vaghef Mehrabany, L. (2016). The Comparison of Food and Supplement as Probiotic Delivery Vehicles. Critical reviews in food science and nutrition56(6), 896–909. https://doi.org/10.1080/10408398.2012.733894

Markowiak, P., & Śliżewska, K. (2017). Effects of Probiotics, Prebiotics, and Synbiotics on Human Health. Nutrients9(9), 1021. https://doi.org/10.3390/nu9091021

 

 

 

]]>
What are your protein needs? https://recsports.ufl.edu/what-are-your-protein-needs/ Wed, 09 Aug 2023 20:18:43 +0000 https://recsports.ufl.edu/?p=19901 Read More]]> Estimated Read Time: 2 minutes and 30 seconds

In the past few years, the importance and quantity of protein in the diet has been debated. Read on to learn more.

Functions of protein

While we often relegate dietary protein to building muscle, it also is crucial in immune system defense, fluid balance, blood clotting, and nutrient transportation throughout the body. We know it is essential to ensure adequate protein intake, but how much do we need? How do activity level or fitness goals impact this number?

Protein needs for different populations

There are several misconceptions regarding protein consumption. Many people are actively trying to incorporate more protein into their diet, but 92% of Americans meet or exceed their recommended protein intake (Fulgoni, 2008). One common myth is that excessive protein intake can lead to kidney disease, but recent studies have proven this false (Poortmans & Dellalieux, 2000). However, excessive protein intake may cause a deficiency in other essential nutrients. Use the table below to determine your recommended protein consumption based on individual factors.

 

To find your weight in kilograms, divide your weight in pounds by 2.2.

 

Protein variety

Many people believe animal proteins are more beneficial than plant proteins, but research indicates that combining both is best for maintaining good health and longevity (Zhubi-Bakija et al., 2021). However, it’s crucial to choose protein sources carefully. Foods like sausage, fried chicken, and bacon should be eaten in moderation due to their high saturated fat content. If you need a quick and convenient source of protein, protein bars and shakes are good options. Here’s a list of some other popular protein options:

  • – Meat, poultry, and eggs: lean cuts of beef, lamb, goat, pork loin, skinless chicken and turkey, quail, and duck
  • – Fish and seafood: salmon, tuna, cod, shrimp, mackerel, lobster, catfish, crab
  • – Low-fat or fat-free dairy foods: yogurt, milk, cheese, cottage cheese
  • – Legumes: beans, split peas, lentils, soy products (tofu, tempeh, edamame)

 

Conclusion

For optimal satiety and sustained energy throughout the day, include a protein source in every meal in addition to carbohydrates and dietary fat. If you are engaging in strength training, consuming an extra protein source may be advantageous. Remember, moderation is key to reaching your health and fitness goals. Schedule a nutrition session with our registered dietitian here if you need help finding balance in your diet and would like one-on-one assistance.

 

This post was co-written by:

Jessie Furman, MS, RDN, LD/N and Nirali Patel

Jessie is a Registered Dietitian and Assistant Director for Fitness & Wellness at the University of Florida’s Department of Recreational Sports, where she does individual nutrition counseling and coaching with the UF community. Follow her on Instagram for more nutrition tidbits.

Nirali is a Program Assistant with Nutrition Services at the Department of Recreational Sports. She is a 3rd-year dietetics major with a minor in health promotion.

 

References

Fulgoni V. L., 3rd (2008). Current protein intake in America: analysis of the National Health and Nutrition Examination Survey, 2003-2004. The American journal of clinical nutrition87(5), 1554S–1557S. https://doi.org/10.1093/ajcn/87.5.1554S

Poortmans, J. R., & Dellalieux, O. (2000). Do regular high protein diets have potential health risks on kidney function in athletes?. International journal of sport nutrition and exercise metabolism10(1), 28–38. https://doi.org/10.1123/ijsnem.10.1.28

Webb, D., (2014). Athletes and protein intake. Today’s dietitian. https://www.todaysdietitian.com/newarchives/060114p22.shtml

Zhubi-Bakija, F., Bajraktari, G., Bytyçi, I., Mikhailidis, D. P., Henein, M. Y., Latkovskis, G., Rexhaj, Z., Zhubi, E., Banach, M., & International Lipid Expert Panel (ILEP) (2021). The impact of type of dietary protein, animal versus vegetable, in modifying cardiometabolic risk factors: A position paper from the International Lipid Expert Panel (ILEP). Clinical nutrition (Edinburgh, Scotland)40(1), 255–276. https://doi.org/10.1016/j.clnu.2020.05.017

]]>
The Relationship Between Body Image and Wellbeing https://recsports.ufl.edu/the-relationship-between-body-image-and-wellbeing/ Mon, 26 Jun 2023 17:21:29 +0000 https://recsports.ufl.edu/?p=19414 Read More]]> Estimated Read Time: 3 minutes 43 seconds

Body image is a mental representation that describes what we believe, think, and feel about our body, and the behaviors dictated by those beliefs.  Body image is not stagnant and lives on a spectrum; how you feel about your body can change over time.  The three major outlooks are:

-Negative body image is unhappiness with the way you look, leading to a desire to change your size, shape, and appearance.

-Neutral body image means you accept and are satisfied with your body the way it is, eliminating physical appearance as part of your self-worth.

-Positive body image is feeling attractive and confident at any size or shape.

Contributing Factors

We are exposed to beauty standards and diet culture at an early age. Some common factors that influence how we view our body are:

-Culture

-Social media usage

-Family, friends, and diet culture

-Abuse or past trauma

These factors can have a positive or negative impact on how we view our body. Depending on our response, we may deviate towards a positive, neutral, or negative body image. Contrary to popular belief, body shape, size, and appearance do not impact our body image.

Behaviors associated with body image

Many of our daily behaviors, interactions, and relationships are influenced by our body image.

Body checking is an obsessive behavior that involves seeking information about your body’s size, shape, or appearance. There are many forms of body checking:

-Weighing yourself often

-Measuring parts of your body using a tape measure or pinching flesh

-Fixating on body parts in the mirror

-Constantly trying on clothes to assess body size

Comparing yourself to others has a strong effect on body image, sense of acceptance and self-esteem. Comparison serves as an tool to falsely measure where you stand in a group and if you need to ‘improve’ your size, shape, or appearance.

Moving away from self-criticism and towards acceptance and appreciation drastically changes how we view our body. Using positive language in reference to appearance helps you accept the way that your body is and appreciate all it does for you. Popular methods are:

-Positive affirmations

-Gratitude journaling

-Physical and emotional self-care

-Therapy and counseling

Removing factors causing negative feelings towards your body can improve how you view yourself. Ask family members to refrain from commenting on your body and unfollow social media accounts that negatively affect your self-esteem.

Body Image and Mental Health

A preoccupation with our body weight, shape, size, and appearance prevents us from being present. This constant psychological distress creates a higher risk for anxiety, depression, and low self-esteem.

Feelings of shame and body dissatisfaction from negative body image can lead to dangerous eating behaviors like dieting or restrictive eating. These behaviors may develop into disordered eating, eating disorders and body dysmorphia that can become detrimental to physical health if persistent.

On the other hand, body satisfaction and body acceptance are associated with better emotional wellbeing, a lower risk of mental health disorders, and higher self-esteem. With less mental and emotional preoccupation about one’s body, you are more likely to be present in daily life and have a better relationship with food and self.

Body image and physical health

Most people with negative body image are not able to be fully present when exercising due to adjusting clothing as they move or feeling judged by others around them. This makes physical activity less enjoyable causing them to be less likely to engage in movement than those who feel better about their bodies.

In contrast, some people exercise excessively to try to alter their body weight, shape, and size. Compulsive, or excessive, exercise serves as an attempt to control appearance using exercise as a punishment and increases risk of injury. Consistent excessive exercise is dangerous and can lead to mental and physical health concerns.

When engaging in physical activity, take note of what your body is capable of and how it moves, and aim to reduce focus on how it looks. Be proud that you can lift a certain weight or walk a certain distance and remember that manipulating your body size will not improve body image. Enjoy being active and trying new activities. This can transform some of your negative feelings into positive ones leading to body acceptance.

Resources

One way to navigate through negative body image is with a good support system. Spend your time with these people and make amazing memories. Take photos, go on trips, try new activities and above all enjoy yourself.

If you are struggling with your body image, especially as activities that expose more of your body arise this summer, schedule a nutrition session with the RecSports dietitian to receive some guidance.

This post was co-written by:

Jessie Furman, MS, RDN, LD/N, Nirali Patel, and Rachel Rosenthal

Jessie is a Registered Dietitian and Assistant Director for Fitness & Wellness at University of Florida’s Department of Recreational Sports where she does individual nutrition counseling and coaching with the UF community. Follow her on Instagram for more nutrition tidbits.

Nirali is a Program Assistant with Nutrition Services at the Department of Recreational Sports. She is a 3rd year dietetics major with a minor in health promotion.

Rachel is a Program Assistant with Nutrition Services at the Department of Recreational Sports. She recently graduated from the University of Florida with a B.S. in biology and a minor in nutritional sciences.

 

 

]]>
3rd Party Certification https://recsports.ufl.edu/3rd-party-certification/ https://recsports.ufl.edu/3rd-party-certification/#comments Thu, 01 Jun 2023 15:04:05 +0000 https://recsports.ufl.edu/?p=19206 Read More]]> Estimated Read Time: 2 minutes 45 seconds

Almost all of us have been exposed to supplements: Protein powder, pre-workout, creatine, or multivitamins. 3rd party certification is an important tool for consumers to ensure the safety and accuracy of their products. Read on to understand why.

What is considered a “supplement”?

Supplements are dietary ingredients consumed orally to augment one’s diet.
Supplements cannot be advertised as treatment for a disease or a medical condition unless validated by evidence.

While traditional food items have FDA regulated ingredient and nutrition fact labels, supplements are not required to undergo FDA or other agency verification before being brought to market. Supplements are thus considered non-verified.

The problem: Without verification, the contents of a supplement may or may not be what is actually included in the container. This can lead to uncertainty about a product’s safety and effectiveness.

What guarantee do we have that what is advertised on the bottle is accurate?

Enter:  3rd party certification.

What is 3 rd party certification?

3rd Party Certification is testing carried out by an outside organization unaffiliated with the supplement company, serving as a “3rd party”.  A supplement is analyzed to certify that what is claimed on the label is in the bottle in the quantity specified, that product formulation is in accordance with its toxicology report, and that the product contains no undeclared or dangerous levels of contaminants.

Image sourced from the New York Times^²

After 3rd party certification, supplements are labeled to denote that they meet product safety standards. Common 3rd party agencies are:

-National Sanitation Foundation (NSF)

-United States Pharmacopeia

-ConsumerLabs

Stay safe and keep an eye out for these 3rd party logos the next time you consider purchasing a supplement!

Why is 3 rd party certification important?

It is not uncommon that a non-verified supplement contains potentially dangerous levels of illegal, banned, or undeclared ingredients. Consumption of non-3rd party certified supplements can cause critical health issues. Although there are rules and regulations regarding supplement labeling, without 3rd party certification,  ingredient safety and label accuracy is not guaranteed.

“Immune boosting” supplements

In a 2022 study, 30 non-verified products were investigated that claimed to “boost” one’s immune system. 1 Of the 30 products tested, the results

indicated:

-17 had inaccurate labels

-13 had ingredients listed that were not included in the product

-9 had ingredients included that were not listed on the label

-5 had unlisted ingredients and were misbranded

-0 had 3rd party testing

-13 had accurate labeling based on product analysis:

-10 of the 13 were deemed as “likely okay” and/or “less risky” to health

These results highlight the importance of 3rd party certification when selecting a supplement. Keep this in mind when reading labels and considering supplement purchases.

What’s the verdict?

Although supplements do not undergo required testing and strict regulations like processed foods, that doesn’t mean all supplements should be avoided. In fact, supplements can be beneficial for select individuals based on certain medical and health criteria.

Next time you hit up the shelves for some new pre-workout, protein powder, or vitamins, keep an eye out for brands that have been 3rd party certified. This will put your mind at ease since there is no misinformation between what is on the label and what you are consuming.

Do you have further questions regarding supplement usage or how to ensure that a product is 3rd party certified? Purchase a 3-session nutrition package or a free speed session with RecSports’ registered dietitian and certified intuitive eating counselor.

This post was co-written by:

Jessie Furman, MS, RDN, LD/N and Rachel Rosenthal

Jessie is a Registered Dietitian and Assistant Director for Fitness & Wellness at University of Florida’s Department of Recreational Sports where she does individual nutrition counseling and coaching with the UF community. Follow her on Instagram for more nutrition tidbits.

Rachel is a Program Assistant with Nutrition Services at the Department of Recreational Sports. She recently graduated from the University of Florida with a B.S. in biology and a minor in nutritional sciences.

References:
1. Crawford, C., Avula, B., Lindsey, A. T., Walter, A., Katragunta, K., Khan, I. A., & Deuster, P. A. (2022). Analysis of Select Dietary Supplement products marketed to support or boost the immune system. JAMA Network Open, 5(8). https://doi.org/10.1001/jamanetworkopen.2022.26040

2.O’Connor, A. (2015, February 12). Knowing what’s in your supplements. The New York Times. Retrieved March 30, 2023, from https://archive.nytimes.com/well.blogs.nytimes.com/2015/02/12/107141/

 

]]>
https://recsports.ufl.edu/3rd-party-certification/feed/ 1
Food Allergies and Intolerances https://recsports.ufl.edu/food-allergies-and-intolerances/ Thu, 04 May 2023 18:31:03 +0000 https://recsports.ufl.edu/?p=18866 Read More]]>  

Estimated Read Time: 3 minutes 40 seconds

According to the Asthma and Allergy Foundation of America, over 100 million people suffer from various types of allergies each year. The month of May serves as Allergy Awareness Month, which includes food, environmental, medical, and other allergies. Allergy awareness is important because they are a lot more common than we may think.

Environmental Allergies

Environmental allergies can happen at various times of the year but tend to rise as the warmer months approach. Some common types of environmental allergens are tree, grass, and ragweed pollen. These seasonal allergies are treatable by using over the counter allergy medications such as Claritin, Zyrtec, and Flonase. Depending on the severity, seek help from your PCP or an allergist for your environmental allergies to receive the care you need. For further information on non-food related allergens, refer to the American Academy of Allergy, Asthma and Immunology (AAAAI).

Food Allergies

Millions of individuals are allergic to more than 160 different foods implicated in food allergies, although there are select groups of foods that are more common allergens than others. In 2004 the FDA established the “Big 8” – the top 8 groups that cause food-allergic responses. This list remained the same until 2021 when a new bill added a 9th major allergen creating the “Big 9”:

-Milk

-Egg

-Peanuts

-Tree Nuts (including almonds, walnuts, and cashews)

-Fish (including pollock, salon, cod, and tuna)

-Shellfish (including shrimp, lobster, and crab)

-Soy

-Wheat

-Sesame

Food Allergy versus Food Intolerance 

Allergies and intolerances both cause us to feel unwell, but what makes the two different?

An intolerance is when your body is unable to digest a certain component of food properly, such as the lactose sugar found in milk. With an intolerance, you may be able to tolerate eating small amounts of trouble foods, but in higher amounts will experience symptoms. When experiencing an intolerance reaction, abdominal cramping, diarrhea, and nausea are common symptoms. These symptoms, while unpleasant, are not life threatening.

Food allergies are when your immune system reacts to a protein compound in food that is perceived as harmful. This triggers a chain reaction immune response to the allergen that forms antibodies. Symptoms can occur immediately or over time and range from mild to severe. Some common symptoms itching, hives, and breathing problems, which can create discomfort and can be potentially life-threatening.

For further information on how to identify food allergies versus a food intolerance and how to receive the care you need, check out this video!

Food Sensitivity & Allergy testing

In addition to allergies and intolerances, some individuals may declare a food sensitivity. Sensitivities are not an official diagnosis; however, administration of food sensitivity tests are growing in

popularity. These tests examine immunoglobulin G (IgG) antibodies which are not proven to identify food allergies or sensitivities. IgG tests are ‘memory’ tests to foods that have been consumed; IgGs are normally produced after eating any type of food and are not specific to a sensitivity. IgG numbers are positively correlated to quantity and frequency of the food consumed, e.g., the frequently you eat a specific food, your IgG numbers will also rise. While marketed in a persuasive manner, these tests lack any evidence to support diagnosis of a negative reaction to food and can lead to unnecessary restriction and avoidance of certain foods.

In contrast to sensitivity tests, food allergy tests are quite reliable. These tests are blood tests skin pricks that will use blood sampled to measure immunoglobulin E (IgE) to diagnose an allergy. IgE antibodies indicate an immune response, the same type of response that occurs during an allergic reaction. Listen to this podcast episode, “Am I Actually Allergic? The Truth About Food Allergies, Intolerances, & “Sensitivities”

What’s the Verdict

Food allergies and intolerances can add challenges when dining out and aiming to consume a balanced diet. It is important to be cautious in restaurant settings as well as when purchasing processed packaged foods to avoid cross contamination. Be safe by reading the ingredients and speaking with a server or staff member when eating out.

If you are unsure if you have an allergy, intolerance, or if it is a sensitivity, speak with your PCP, an allergist, or dietitian to receive the proper care and treatment. If food testing is appropriate, remember that we must test IgE and not IgG to illicit an immune response and receive accurate results.

If you or someone you know suffer from an allergy, intolerance, or sensitivity and are struggling with maintaining a balanced dietary intake, book a nutrition session with the RecSports dietitian to receive some guidance.

This post was co-written by:

Jessie Furman, MS, RDN, LD/N and Rachel Rosenthal

Jessie is a Registered Dietitian and Assistant Director for Fitness & Wellness at University of Florida’s Department of Recreational Sports where she does individual nutrition counseling and coaching with the UF community. Follow her on Instagram for more nutrition tidbits.

Rachel is a 4th year UF Pre-professional Biology student and Program Assistant with Nutrition Services at the Department of Recreational Sports.

 

]]>
Plant-Forward Eating https://recsports.ufl.edu/plant-forward-eating/ Mon, 27 Feb 2023 20:10:32 +0000 https://recsports.ufl.edu/?p=18265 Read More]]> Estimated Read Time: 3 minutes 15 seconds

How do you “Fuel for the Future”? This year’s theme for National Nutrition Month®, “Fuel for the Future” asks how we can make educated choices on the food we consume for the success and longevity of us – as individuals and as a planet. One way we can achieve this is by practicing plant-forward eating.

What is plant-forward eating?

Plant-forward eating emphasizes plant-based intake, does not limit other foods, and is flexible towards your personal food preferences. This eating pattern increases the presence of fruits, vegetables, legumes, and whole grains in meals without restricting or eliminating meat and other foods. For example, on a plant-forward diet animal products can be included, but plant-based foods will be the star of most meals.

According to recent studies analyzed by registered dietitian Lexi Cole:

  • – 39% of American adults are actively trying to eat more plants, and
  • – 44% of American consumers are trying to reduce their meat intake (2022).

Plant-forward eating has surged in popularity over recent years in the United States. Many people choose to follow a plant-based diet to reduce their environmental impact (sustainability), harness the health benefits of less meat and more plants, or have moral quandaries eating meat.

Although practicing plant-forward eating is newer in the U.S., it has been practiced for thousands of years around the world. Historically, the Mediterranean diet and the Asian heritage diet lean towards a more plant-forward way of eating.

The Mediterranean diet emphasizes fruits, vegetables, whole grains, legumes, and nuts with occasional servings of fish and seafood twice per week, and moderate consumption of dairy products, eggs, and poultry.

In the Asian heritage diet leafy greens, legumes, vegetables, soy foods and whole grains are enjoyed daily while fish or shellfish are incorporated twice per week. Eggs and poultry are consumed in moderation with infrequent servings of red meat.

Thanks to its flexibility, economic practicality, and environmental friendliness, plant-forward eating has contributed to the longevity and cultural success of the Mediterranean and Asian heritage diets.

Sample plant-forward meals:

Breakfast

Avocado Toast: whole grain bread, avocado, spinach, egg, seasonings, condiments of choice

Overnight Oats: oats, dairy OR plant-based milk, walnuts, chia seeds, chopped apple

Lunch

Burrito Bowl: black beans OR chicken, lettuce, spinach, peppers, brown rice, guacamole, salsa, dairy OR plant-based sour cream

Mediterranean Bowl: chicken OR falafel, chickpea, cucumbers, tomatoes, quinoa, dill, lemon, dairy OR plant-based feta cheese, tzatziki

Dinner

Burger and fries: beef OR vegetable burger, lettuce, tomato, onion, pickles, bun, sweet potato/veggie fries, condiments of choice

Tacos: seasoned mahi-mahi OR lentils, corn/flour tortillas, lettuce, peppers, onion, corn salsa, Pico de Gallo, dairy or plant-based sour cream

Snacks:

Bento Box: Dairy OR plant-based cheese, cucumbers, carrots, hummus, nuts, crackers

Sweet Treat: Apple slices, nut butter of choice, dark chocolate

Take your regular meals to the next level by adding more flavor to your plate with more plants! Whether it is swapping out chicken for black beans one night, or adding some extra color with tomatoes, carrots, and spinach, eating plant-forward bends towards what you are looking for in terms of flavor, color and texture.

Want to figure out more ways to incorporate more plants into your meals? Purchase a 3-session nutrition package or a free speed session with RecSports’ registered dietitian and certified intuitive eating counselor.

 

This post was co-written by:

Jessie Furman, MS, RDN, LD/N and Rachel Rosenthal

Jessie is a Registered Dietitian and Assistant Director for Fitness & Wellness at University of Florida’s Department of Recreational Sports where she does individual nutrition counseling and coaching with the UF community. Follow her on Instagram for more nutrition tidbits.

Rachel is a 4th year UF Pre-professional Biology student and Program Assistant with Nutrition Services at the Department of Recreational Sports.

References:
Cole, W. by L. (2022, August 19). What is a Plant-Forward Diet? Dietitians’ Take on the Movement. To Taste. Retrieved February 13, 2023, from https://totaste.com/plant-forward-cooking/

]]>
Getting to Know the RecSports 2022 New Hires https://recsports.ufl.edu/getting-to-know-the-recsports-2022-new-hires/ Mon, 23 Jan 2023 15:06:59 +0000 https://recsports.ufl.edu/?p=17760 Read More]]> Say Hello to Our New Staff Members

 

Name: Adam Caldwell

What date did you officially start working for RecSports? July 25, 2022

 What activity/activities do you like to do outside of work? Spending time with my family, Orangetheory Fitness, attending concerts and sporting events, running road races.

Name one thing you enjoy about your specific position within RecSports: Working with the students and helping them grow as young adults.

In three words or less express what you enjoy about RecSports as a whole:  Team, Humorous, and Supportive

Favorite food:  Carolina pulled pork and fixins

Favorite Movie: Top Gun (1986)

 

Name: Breyonn Davis-Carter

What date did you officially start working for RecSports? June 24th 2022

 What activity/activities do you like to do outside of work? Basketball, Video Games, and Karaoke

Name one thing you enjoy about your specific position within RecSports: I love getting the opportunity to work with a wide variety of people within the UF community

and aid them with having an amazing campus expierence 

In three words or less express what you enjoy about RecSports as a whole:  Fun, Challenging, Benevolent

Favorite food:  Baked Mac & Cheese, Pecan Pie, Baklava

Favorite Movie:  Jurassic Park 

 

Name: Jason Darby

What date did you officially start working for RecSports? August 29th, 2022

What activity/activities do you like to do outside of work? I enjoy playing and watching all kinds of sports. Primarily I play club rugby, and also enjoy cheering on the Atlanta Braves and Dallas Cowboys. I also enjoy checking out breweries and love a good trivia night!

 Name one thing you enjoy about your specific position within RecSports: For me, the best part about the job is that no day is the same. There are always different challenges or events coming up to work on with our professional and student staff and it keeps things exciting.

 In three words or less express what you enjoy about RecSports as a whole: Fun, Engaging, Supportive

 Favorite food: Give me anything spicy.

 Favorite Movie: The Departed

 If you have a pet(s) what are their names and breed? I have an eight-year-old Black Mouth Cur named Landry.

 

Name: Kaleigh Gabriel

What date did you officially start working for RecSports?  February 1st, 2022

What activity/activities do you like to do outside of work?:  Running, Calligraphy

Name one thing you enjoy about your specific position within RecSports:  I love the relationships I get to build with the Group Fitness & Small Group Training Program Assistants!

In three words or less express what you enjoy about RecSports as a whole:  people, programs

Favorite food: Bagels

 Favorite Movie:  Inside Out

 

Name: Laura Hall

What date did you officially start working for RecSports? February 4th, 2022

 What activity/activities do you like to do outside of work? Outdoor recreational activities (SUP, running, hiking, pickleball, etc.)

 Name one thing you enjoy about your specific position within RecSports: Working alongside so many people who are equally passionate about serving our students

 In three words or less express what you enjoy about RecSports as a whole: Fun, my colleagues, evolving

 Favorite food. Bacon

 Favorite Movie Shawshank Redemption

 If you have a pet(s) what are their names and breed? Bella – German Shepherd, Mia – Shepard mix

 

Name: Shalah Newsome

What date did you officially start working for RecSports? May 27th,2022

What activity/activities do you like to do outside of work? I love to play with paint, read webtoons, and have recently gotten into Legos.

Name one thing you enjoy about your specific position within RecSports: I love getting to connect with students and other departments across campus.

In three words or less express what you enjoy about RecSports as a whole: Fun, Supportive, Collaborative

Favorite food: Chicken and Pasta

Favorite Movie: Lion King

 

Name: Austin Norden

What date did you officially start working for RecSports? February 7th, 2022

What activity/activities do you like to do outside of work? Playing sports, especially rugby, ultimate frisbee, and flag football. I also like surfing, snowboarding, hiking/backpacking, kayaking, fishing, and checking out new places.

Name one thing you enjoy about your specific position within RecSports: I enjoy mentoring young personal trainers as they start their fitness careers.

In three words or less express what you enjoy about RecSports as a whole: Camaraderie, Developmental, Energizing

Favorite food: Pizza

Favorite Movie: Toss up between Rogue One, Pulp Fiction, or The Dark Knight

 

 

]]>
Opening Greetings from Laura Hall, Director for UF RecSports https://recsports.ufl.edu/laura-hall/ Wed, 18 Jan 2023 16:08:35 +0000 https://recsports.ufl.edu/?p=17756 Read More]]> Hello RecSports Alums!

It is so nice to have the opportunity to connect directly with you via this newsletter. Having been here at UF almost a year now, I’ve had the chance to meet a number of alums and each time has been fantastic. The Great Gator Reunion last Fall was a spectacular few days and seeing how connected our former staff are is truly heartwarming. I’ve also enjoyed meeting folks stopping by the Southwest Recreation Center when in town. I hope to meet many more of you in the coming year.

It is my distinct honor to receive the leadership baton from David Bowles. Bowels and I go back many years in terms of knowing each other through NIRSA and working together on presenting executive level seminars. Originally from California, I worked for 18 years at the University of California, Davis until moving across the country to serve as the first-ever Senior Director of Campus Recreation at Penn State University. Those 5 ½ years, building a department from the ground up, taught me a great deal. However, I could not be more pleased to be here at UF, working amongst folks who care so much about providing outstanding recreational opportunities to our campus community.

Our goal is to continue to provide a variety of ways for you to stay connected with RecSports and we hope this hits the mark for you. We’d love to see you at future reunion activities or connected through social media. After engaging in three days of strategic planning last summer, our staff have some big plans in moving forward. I encourage you to check out our renewed Vision and Mission Statements as well as the values that will guide our department as we continue to evolve. If this information resonates with you, please consider supporting RecSports with your Time, Treasure, or Talents – whether that be through participating in our alumni events, speaking with our students to share career-related information, mentoring, engaging in social media efforts, etc.

I hope to meet many more of you in the future and see again those who I have already met. Go Gators!

]]>