Kent State Interns

  We all have days where we just can't seem to rub the tired out of our eyes, and all of a sudden, we start hearing our stomachs begin to growl 2 hours into our day. Luckily, there's a super easy way to help combat that morning slump: eat breakfast! And not just any breakfast, but a full, nutrient-dense meal that has foods to give you energy and keep you full until your long-awaited lunch hour. A couple key nutrients you definitely want to include in your breakfast are protein and fiber. With enough fiber, you'll feel full almost immediately. Couple that with a good protein source, and you'll be feeling full for much longer. Some research suggests anywhere from 20-30 grams of protein will help you feel satiated throughout the day. However, people often struggle with choosing foods that provide both of these nutrients. Here are a few suggestions: A breakfast sandwich with a sausage patty, slice of cheddar cheese, and an egg on a whole grain bagel or English muffin would ...

                              March is berries and cherries month. It is the best time to indulge in berries and cherries and learn so many interesting facts about them! Cherries can come in sweet or tart form and over 1,000 cherry varieties are grown in the United States. There are so many benefits to cherries, and can even be considered a “superfood”. Cherry benefits include:  Fight inflammation and disease - contains antioxidants such as anthocyanin, polyphenols and vitamins E, C, & A Promote restful sleep - contains high levels of serotonin, melatonin, and tryptophan  Heart protection - contains high potassium and low sodium as well as plant sterols that can help to reduce cholesterol  Along with Cherries, berries are also packed with so many beneficial properties. Such as being rich in antioxidants, being high in fiber, and a great source of vitamin C Try this delicious cherry & berry ...

February: you can’t beat beets. Take advantage of February’s peak produce: oranges and beets. With this easy recipe, the main ingredients are in season, plus they have a beautiful Valentine’s Day color vibe. Seasonal food is produce that is purchased and consumed around the time that it is harvested. It is fresher, tastier and more nutritious than food consumed out of season. Additionally,  studies have shown that fruits and vegetables contain more nutrients when allowed to ripen naturally on their parent plant. Other benefits of eating seasonal produce include a higher likelihood of eating a wider variety of produce throughout the year, consuming more cost-effective produce options, and it contributes to a more sustainable environment. Roasted Beet and Orange Salsa Total Time: 1 hr 12 min Serves: 6 (½ cup servings) Difficulty: Easy Ingredients ·          Uncooked beets - 1 pound, red and/or yellow ·    ...

 WINTER TIME SUPPLEMENTS  (From FreePik) As the weather drops during the winter season, our bodies go through seasonal changes that can impact our energy levels, immune system, and overall well-being. If you're someone like me who gets sick all the time in winter, I'm going to provide a common list of supplements I take to try and increase my immune system during the winter season.  1. Vitamin C : this vitamin is used for the immune system. With cold and flu season, Vitamin C is great for supporting the immune system and helping the body fight off infections.  2. Zinc : zinc is great for immune function and helping to reduce the time/severity of colds. It also plays a role in wound healing and supports healthy skin, especially during the winter season when skin is dry and cracked.  3. Vitamin D : this vitamin is important especially during the winter time. Vitamin D mainly comes from the sun so during winter, we are more indoors and not in front of the sun. Beca...

  Designed by  FreePik                                                                                     Ugh, yes, it is still winter which means less time outside and less sun. It is not the time of year yet when we can get excited about fresh fruit and vegetables at our local farmers ma rket. But this does not mean we should hate on what winter veggies are available to us. They are underrated heroes. Typically, during these winter months, we see m any root vegetables since they thrive during this time. Root vegetables contain fiber, vitamins, minerals, and antioxidants which are perfect for warm nutrient dense winter meals. When roasted carrots, fennel, parsnips, and potatoes can show off their natural flavors and sweetness...

 With Valentine’s Day coming, we all love those sweet treats that come along with the holiday, whether chocolate, baked goods, or even fruit candies.  But have you ever wondered if chocolate could be healthy for you? Chocolate has three categories we may all know: dark chocolate, milk chocolate, and white chocolate. This is determined by the amount of cocoa solids made from cocoa beans mixed with cocoa butter and sugar. In America, a standard bar of dark chocolate has around 70% - 85% cocoa.  Dark chocolate contains a large amount of flavonoids which are antioxidants that protect our bodies from damage. So the higher the content of cocoa the higher the amount of flavonoids.  While dark chocolate has the benefit of flavonoids, there are more benefits including: A source of important minerals - such as iron, magnesium, zinc, copper, and phosphorus  Non-dairy - a good option for those with a milk allergy or sensitivity  High in fiber - around 4 grams per ounce...