Kent State Interns

Have you ever wondered if you need a protein supplement? Chances are you are getting plenty of protein in your diet because of its wide availability in everyday food choices. It is recommended that adults get approximately 20 percent of their daily calories from protein. Based on the U.S. Dietary Guidelines,  a 2,000 calorie diet should contain approximately 46 grams of protein per day.  As daily caloric intakes go down, such as in weight loss and dieting, or as we age, protein levels should increase. Many individuals also increase daily protein intake during physical training and for building and maintaining muscle mass. Often times to meet this requirement, we turn to protein powders for a quick protein fix. But is it necessary? Protein powders can come from either plant proteins (soybeans, peas, and rice) or milk proteins (casein or whey). They can be costly – you can expect to shell out between $20 and $70 for a 30 serving container, which can be a pricy addition to your mont

What does it mean to go vegan? Most of the population does not know the difference between vegan and vegetarian diets. The difference is that vegetarian diets eliminate meat but are still allowed to eat animal products such as eggs and cheese, while vegan diets eliminate all animal products. So why go vegan? Well there are many health benefits when following a vegan diet. The first benefit is that a vegan diet is richer in certain nutrients, since you’ll be relying on other foods that are plant based, there tends to be more nutrients provided. Nutrients such as fiber, antioxidants, magnesium, potassium, folate and vitamins A, C, and E. Another health benefit for going vegan is the positive effect on blood sugar levels and kidney function. Getting your protein from plants, as substituted from meat protein, helps lower blood sugar levels, and improve insulin sensitivity which can reduce the risk of developing type 2 diabetes. Kidney function can be improved by plant protein as well,

Fruits is one of the five food groups that are recommended by the USDA to be consumed daily. Being born in a tropical country, I grew up eating many different fruits that are not available in the United States. Indonesia lays right on the equator, meaning it’s always summer in Indonesia! Because of its geographical location, Indonesia is gifted with tropical fruits. Not only they are very delicious, but these fruits are also rich in nutrients and worth the trip! If Indonesia is not on your trip calendar yet, read on to familiar yourself for future trips! And if you’re lucky, you can find some of these fruits at your nearest Asian/international grocery stores! ·        Durian Known as the king of fruits in southeast Asian countries. It is known for its smell and strong taste due to its Volatile Sulphur Compounds (VSC). Despite its smell, durian fruit is a good source of macronutrients; carbohydrates (27%), fat (5.33%), and protein (1.47%); as well as micronutrients; vitamin C, fo

Caffeine Energy Drinks: Are they for you? Caffeine has been a part of an athletes' nutrition/supplementation regimen for years now, and this has evolved over the years to drinks that contain several ingredients that claim to increase athletic performance and increase energy levels: energy drinks. Energy drinks can be bought at almost any convenience or grocery store for reasonable prices, and come in a wide variety or flavors–there's a flavor for every palate. Some popular brands include Bang Energy, Reign, Monster, Red Bull, and various others.  While caffeine has been shown to increase athletic performance, there is much more than caffeine in most of these beverages, so the question becomes: how much of this is helping me? Let's look at two of the more popular energy drinks and their ingredients: Bang and Reign.  Bang: Caffeine Anhydrous BCAA's  Vitamin C and B Vitamins  Creatine (labeled SUPER CREATINE)  Coenzyme Q10   Reign: ha

Have you ever tried oven-roasted chickpeas? If not, why not?! Chickpeas are nutrient-packed and a good source of protein, carbohydrates, and fiber. In addition, they may play a role in combating chronic conditions like diabetes, high cholesterol, and cancer. I’ve been making roasted chickpeas as a snack for years, so I thought I’d share the recipe with you all J Cinnamon Roasted Chickpeas Ingredients: -        1 can of chickpeas (garbanzo beans) -        1 tbsp olive oil -        1-2 tbsp cinnamon -        2 tbsp brown sugar Directions: -        Preheat oven to 400 degrees F and line a baking sheet with parchment paper or tin foil. -        Drain and rinse the chickpeas. Pat them dry with a paper towel to remove as much moisture as possible. -        Put the chickpeas on the baking sheet and bake for 15 minutes. Meanwhile, mix the brown sugar and cinnamon in a bowl. -        After 15 minutes, remove the chickpeas from the oven an

Let’s Spice Things Up! Enjoying the food that you eat is one of the number one ways to maintain long-term healthy habits. One of the number one complaints that I hear from people is that “healthy food is too bland.” Spices and herbs add flavor to food and can make healthy meals delicious, interesting, and can offer health benefits! Spices not only add flavor to your food, but they are also full of antioxidants. Antioxidants are substances that protect cells from damage caused by free radicals. When many people think about antioxidants, they think about fruits and vegetables, specifically berries and dark green kale leaves, and also dark chocolate, and red wine. However, what many people don’t realize is that a little bit of spices goes a long way! For example, just ½ teaspoon of clove contains more antioxidants than ½ cup of blueberries and just a little teaspoon of oregano has an equal amount of antioxidants compared to 1 cup of sweet potatoes. Herbs and spices can also r

Restaurant Craving Survival Guide. Dinner is an important time of the day to gather with loved ones and enjoy conversations over a delicious meal. Where these meals take place is completely up to you, and some places may be healthier than others. Food at restaurants typically serve larger portions and tends to be higher in sodium, saturated fat, and sugar. These ingredients enhances the taste and texture of the food which keeps customers coming back. These ingredients are also really cheap so the restaurant is benefitting from this method. However, these ingredients can have a negative effect on your health. We’ve all been there. The days where cooking dinner, setting the table, then cleaning the mess afterwards sounds exhausting. Or maybe you have am anniversary and neither one of you wants the task of cooking dinner. Going out to eat might sound the most reasonable option. Here are some strategies how to eat healthy when attending a fast food restaurant. Tip 1: Be prepa

We are always busy and on the go, but that shouldn’t be an excuse to poorly fuel our bodies. If you don’t have the time to cook every meal at home, pack food for the entire day, or go grocery shopping once a week, going through the drive through at your favorite fast food restaurant is a great way to get a quick meal. It’s not always easy to pick out the healthiest options at fast food restaurants, so I’m here to help you!  A few things to remember:  1.       Most fast food restaurants have their nutrition facts online. I recommend looking at this before ordering so you know the amount of calories, macronutrients, and sodium you are eating. 2.       Pick something that contains fruits or veggies and a decent amount of protein.  3.       Most foods are cooked in additional oils and contain more fat. You may ask for it to be cooked without oil. 4.       Create your meal to have a protein (lean meat), carbohydrate (fruit, veggies, whole grain), and healthy fat source (avocad