Kent State Interns

Do I Need a Protein Supplement?   Protein powder is everywhere. Every Instagram and YouTube fitness influencer is promoting a protein powder. When followers see the great results, protein powder is an easy sell. So, how much protein do we need? How much protein you need is dependent on several factors including age, sex, health status, and activity level.    The recommended protein requirement is 0.8 grams per kg body weight. For a healthy person that weighs 145 pounds, this means they would require 52 grams of protein per day.  The Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine recommend 1.2 to 2.0 grams of protein per kilogram of body weight per day for athletes, depending on training.    Do I need a protein supplement if I workout?   Most people can achieve their daily recommended protein intake through diet alone. Protein powders and supplements are great for convenience, but are not necessary, even for elite athletic performan

  It is spring! The plants will start to sprout, and flowers will begin to bloom. It is time to start thinking about planting your garden! Gardens are an inexpensive way to have fresh produce for the summer and fall. This produce can be preserved through canning and freezing as well for even longer use. Typically, the Midwest tomatoes, cucumbers, peppers, lettuce, squash, and cabbage. These are easy to grow and are all capable of growing in the same garden. In a separate plot/ container is where you could grow your herbs or leaf lettuce varieties. Where to begin You can either start your garden from seeds or you can buy early, established sprouts of your chosen plants from a local nursery. There are different planting times for each option. For seedlings, the time to start your seeds is the end of March through the end of May. To make it easy, the seed pouches you can buy at stores have the dates that are best to be planted. If you are worried about the risk of frost, you can sta

  Spring Cleaning: Kitchen Edition   When the first bit of warm weather comes around, many find themselves eager to put away winter clothes and decorations and bring out spring items! In the meantime, cleaning and organizing to feel fresh and ready for the warm weather. A lot of people overlook one of the most important areas of the house to deep clean and organize: the kitchen!   Where to Start? It may seem intimidating at first, but I promise if you tackle it one step at a time, it will be done quicker than you think! First, see all the parts of your kitchen you should clean: Fridge, Oven, Microwave, Pantry, Cabinets, Stove, and floor. That is a lot, right? However, it is so important to reorganize and take inventory or your dry goods, perishables, and cleaning supplies. My recommendation is to start with the cleaning supplies. Cleaning Supplies: Typically, these are stored under the sink. First, you need to take out all your products and check the expiration date. If

The 2020-2025 Dietary Guidelines for Americans are a set of guidelines jointly published every 5 years by the USDA and the HHS. They provide food-based recommendations to promote health, prevent diet-related disease, and meet nutrient guidelines. Many of us may not have realized the new 2020-2025 Guidelines for Americans were released in December 2020. If you have not yet had time to read the complete guidelines, I will outline in this post the key recommendations and why they are important.    1.       Follow a healthy dietary pattern at every life stage.  74% of adults are overweight or obese. In addition, heart disease is the leading cause of death. Establishing and maintaining a healthy dietary pattern can help minimize diet-related chronic disease risk. It is vital to develop healthy dietary patterns early in life.  2.       Customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations.  Eating shoul

            Ways to be creative with left over easter candy:   After most holidays, it seems as if I have so much candy and goodies left over to last me a life time. Here are some clever ways to put them to good use!    1.)     Easter Candy Bark: on a sheet pan with wax paper put down melted chocolate of choice and then sprinkle in crushed Easter candy (Reeses, M&Ms, etc)    2.)     Peep Crispy treats: instead of regular marshmallows, used your peeps!    3.)     Peep smores: as the weather gets nicer, you can incorporate your left over peeps with those smores you make at your bonfire!    4.)     Cadbury mini egg cupcake: put a Cadbury egg in the middle of your cupcakes to add a nice creamy goodness surprise!    Here is the Peep Crispy Treat recipe!     3 tablespoons butter 6 cups Rice Krispies cereal 35 (7 sleeves) assorted colors of Peeps ( I used pink, purple, blue, & yellow ) Prep.   Spray a 9x13-inch baking dish with baking spray. Melt.   Melt butter in a large pot over low

  Spring is upon us and with the sun shining and flowers blooming, now is the perfect time to shop for produce. In-season produce is usually fresher, riper, and has a better overall taste than out of season produce. You can also save money by buying in season! Here is a list of my favorite spring produce and how you can use it.  Asparagus Asparagus is a great source of folate, fiber, vitamin A, C, and K. I love to prepare my asparagus with olive oil, a little bit of garlic, and parmesan cheese and place it in the Air-Fryer for a crunchy snack! Recipes that use asparagus Asparagus with Gremolata Sauce  Asparagus, Mandarin Orange, Chicken, and Rice Grilled Asparagus and Shrimp Quinoa Salad with Lemon Vinaigrette              Avocado Avocados contain monounsaturated and polyunsaturated fats, which are the “good” fats that can help lower LDL cholesterol. Avocados are also a great source of fiber. I like to put avocado on my bagels with a sprinkle of Everything Bagel seasoning on top Recip

5 Tips to Eating a Plant-Based Diet   Vegetarian meals are gaining in popularity. Dunkin’ Donuts started 2021 by adding the Southwest Veggie Power Breakfast Sandwich to the menu.  With 410 calories, 26 grams of protein, and 23 grams of whole grains, the new sandwich is the perfect on-the-go option for those attempting to eat a plant-based diet. This is just one example of how a plant-based diet is becoming mainstream. Below are 5 tips to help you on your plant-based diet journey.   1.   Vegetarian eating patterns have been associated with improved health outcomes including lower levels of obesity, reduced risk of heart disease, and lower blood pressure. Choosing a vegetarian diet can be beneficial if you are seeking to lose weight, lower blood pressure or improve LDL!  2.       The Academy of Nutrition and Dietetics states “that appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatmen