Kent State Interns

    Does “saving your calories” for the Thanksgiving meal really work? A common misconception is that by skipping breakfast, you will able to indulge more during your Thanksgiving meal without gaining weight. This is tempting as it sounds logically true. Less now + more later = balanced. 🚫FALSE!!🚫 However, research has proved this equation to be false. By skipping breakfast, your metabolism won’t get it’s morning kickstart, your blood sugar will be on a wild roller coaster ride, and your hunger will be raging, making you want to eat everything in sight at the big meal. Additionally, the foods you will be eating more of are higher in fat, sugar, and carbohydrates, a recipe for overshooting your calories. Set yourself up for success this holiday season by regularly fueling your body. Keep up your routine by eating breakfast (and lunch) so that your hunger levels are in control before the big meal. Here are some sample days of eating leading up to your Thanksgiving meal to help you not

  Queso, a deliciously cheesy dip that is often found at parties as an appetizer.  This is often the first thing that comes to mind when someone hears the word “queso”, however unfortunately for me I now think of a popular twitch streamer that films himself playing video games every night. The more I watch CaseOh, the more I find myself craving actual queso. So, I thought why not find a way to combine these two that kind-of-sort-of share a name, as well as my last remaining brain cell.  Since I’m neck-deep in a Master’s degree in Nutrition, I cannot help myself from focusing on the nutritional benefits of this recipe. The star of the show here is cottage cheese - a popular high-protein food that has exploded in popularity due to tiktok.  Cottage cheese contains 13 grams of protein per half cup serving, and is a good source of calcium and phosphorus to support healthy bones (~90mg Calcium and 160mg Phosphorus per serving per the USDA ). Information above is for full fat (4% milkfat cont

Have you ever heard of probiotics? Maybe you have noticed they have gained a lot of attention on social media. Maybe you are wondering what exactly are probiotics and how can they benefit you. These tiny, live microorganisms pack a lot of punch—they're essential microbes for your gastrointestinal (GI) tract. In a world where gut health is linked to everything from digestion to mood, understanding probiotics can empower you to take charge of your well-being. Follow along to learn more about probiotics and how you can incorporate them into your daily life! What Are Probiotics? Breaking Down the Science Probiotics are beneficial bacteria that maintain a healthy balance of gut flora, preventing harmful bacteria from taking over. Think of them as the good guys that help keep harmful bacteria regulated. By adding live and beneficial microbes to your gut, probiotics help strengthen your microbiota and can prevent dysbiosis, which is an imbalance in your gut’s microbiota. Probiotics are, i

Shakshuka What is Shakshuka? Shakshuka is a popular stew-like dish that emphasizes tomatoes, chili peppers, eggs, and olive oil. The origins of the dish are debated today, but it is thought to come from somewhere in Northern Africa or the Middle East. The word 'Shakshuka' comes from the Maghrebi Arabic and means "mixed".  ◍  ◍  ◍ How to make Shakshuka First select a pan or skillet and warm up some olive oil over medium heat.  Starting with the vegetables of your choice  (I used red bell peppers and onions and mushrooms) add them to the lightly greased pan and sauté until they are soft.  Once soft add some garlic and spices (I added tomato paste, cumin, paprika, and pinch of chili powder). The dish calls for  a traditional "harissa" paste but if you don't have that the other spices can make up for the missing flavor.  Once mixed, add the tomatoes and their juices. Season with salt and pepper and break down tomatoes. You can add salt & pepper during t

  Spaghetti squash is becoming extremely popular, and a lot of people are starting to use it as substitute for pasta noodles. The botanical name is Cucurbita pepo but it is known as spaghetti squash. Spaghetti squash is a large yellow melon shaped squash that is considered a variety of winter squash. Although it is considered a winter squash it is harvested in the fall and can be bought all year. Spaghetti squash is packed with Vitamin C, Vitamin B6, Manganese, Potassium, Beta-carotene, and Fiber. It is also packed with antioxidants and low in calories! How to Prepare Spaghetti Squash: 1. Start off by cutting your spaghetti squash into halves and scooping the seeds out 2. After all of the seeds and non-edible insides have been cleaned out drizzle the inside with olive oil and seasonings of your choice 3. Place the spaghetti squash cut side down on baking sheet and poke holes in the top  4. Place it into the oven pre-heated to 400 F and bakes for 40-50 minutes 5. After cooking the flesh

If you're on social media you know all the BUZZ about seed oils. We all know those social media influencers who walk around grocery stores dissing food that has seed oils in the ingredients.  But are seed oils really that "toxic" and why do people claim they are? First of all, what are seed oils?    Seed oils are used for cooking. The oil is extracted from various plants by a chemical or mechanical process. Seed oils may be used at home, such as in a recipe for baking, or added to a frying pan for cooking, or even used for a salad dressing recipe.  The most common seed oils include: - Canola Oil - Corn Oil  - Cotton Seed Oil  - Soybean Oil  - Sunflower Oil - Safflower Oil  - Grapeseed Oil  - Rice Bran Oil  - Peanut Oil Critics claim that the extraction process releases toxic byproducts in the oils. Hexane is used to extract the oil from the seed and can be toxic in a gas form. BUT the hexane is evaporated off in the process of extraction.  But are they really that toxic?