Kent State Interns

What is "Girl Dinner"?? According to TikTok's latest trend, "girl dinner" is a snack plate made from readily available foods, requiring little to no cooking. Picture a plate with dill pickles, chips and salsa, a bowl of cereal, assorted raw veggies, and whatever dips happen to be in the fridge. But the real question is: Is a "girl dinner" a nutritionally balanced meal that provides enough calories? A plate consisting solely of fruit, a few crackers, and some cheese cubes leans more towards a snack than a dinner. However, you could bulk it up with additions like baguette slices, hard-boiled eggs, chopped veggies, hummus, and nuts to create a more substantial meal, bringing the calorie count closer to 500 from the initial 200-300 calories. Like most social media food trends, determining whether something is "nutritious" or "healthy" can be difficult. However, by adding the right ingredients, and enough of them, can make a "girl d...

The Importance  of  Electrolytes What are electrolytes?  Electrolytes are important for the body to maintain fluid balance. The body loves to be in a homeostatic state. This means it likes to be stable, or in equilibrium, with maintenance of elements within the body. Electrolytes are important for everyone. Just about every single fluid & cell within the body contains them. They are absorbed by our bodies from the foods we eat & the fluids we drink. They are lost through sweat or urine. Electrolytes aid in muscle contraction, which is why they are such a big deal in the world of sports. There are 7 major key electrolytes we focus on, though there are many more not discussed here.  Sodium (+) : Fluid balance within cells  Magnesium (+) : Aids in the process of cells turning nutrients to energy  Potassium (+) : Fluid balance within cells & heart function  Calcium (+) : Bone growth, muscle, nerve & heart function  Chloride (-) : Fluid...

What I Eat In A Day (WIEIAD) videos have become one of the most popular forms of nutrition-related content on the internet. These videos explore what influencers and content creators eat to provide potential insight and inspiration to their fanbase. Though many creators claim that these videos are only for meal inspiration and that their fans should not be comparing their own diets to that shown in the video, WIEIAD content can be riddled with questionable actions or comments. Most questionable content in WIEIAD videos include body checking (exhibit A: just about every single thumbnail for a WIEIAD video on YT * insert eye roll* ), unsupported nutrition claims (remember the raw milk fiasco a few months ago?), and general poor nutrition. All of which can have negative effects on the body image and eating habits of viewers, most of whom are young and impressionable.  (Upon further investigation, I even found WIEIAD videos that are labeled as outright ED inspiration when searching jus...

Chronic Kidney Disease (CKD) is a serious condition that affects 37 million people in the United States, about 15% of adults. The kidneys are vital organs that filter blood continuously to remove the toxins within our bodies. This is the process that creates urine. The kidneys are extremely importance because they also produce erythropoietin for red blood cells development, manage our vitamin D levels, and manage blood pressure. The two greatest causes of CKD are unmanaged diabetes and unmanaged hypertension. The kidneys have a process called  glomerular filtration rate (GFR), which is the filtration ability of the kidneys.  Normal filtration rate is > 90 mL/min, while end stage renal disease has a filtration rate of <15 mL/min. Dialysis is a process that mimics the functionality of the kidneys to filter blood for patients. Most patients are connected to the dialysis machine three times per week for 3.5-4 hour increments. Patients can receive treatment in a center or thr...

Who does not love celebrating St. Patrick’s Day by eating lots of food. One dish I enjoy making for St. Patrick’s Day is this green pea hummus!! Not only does it taste amazing it is packed with fiber, protein, vitamins, and antioxidants. The vitamins from the peas will help reduce inflammation and lower the risk of chronic conditions such as heart disease. The fiber in the peas could improve digestive health and have soluble fiber which encourages healthy blood sugar and lipid levels. Peas have vitamins and minerals that are essential and play important roles in the body. Celebrate St. Patrick’s Day by making this amazing and delicious green pea hummus!!   Prep Time: 5 minutes Total Time: 5 minutes Servings: 10   Ingredients: ·   15 oz can of chickpeas- not yet drained (garbanzo beans) ·   1 cup fresh or frozen peas ·   2 tablespoon tahini ·   2 teaspoon lemon juice ·   1 clove of garlic (minced) ·   Pinch of salt and pepper   Ins...

Get ready to paint your plate green with a variety of recipes that celebrate the spirit of St. Patrick's Day! Whether you're hosting a festive gathering or simply want to add a touch of luck to your day, these recipes are sure to make your St. Patrick's Day celebration a deliciously memorable one. Cilantro Pistachio Pesto Dip Ingredients 1/3 cup shelled roasted and salted pistachios 1 bunch cilantro leaves 2 small jalapeños 1/4 cup olive oil 1/4 cup water 1/2 lime, juices 1 tsp garlic powder 1/2 tsp chili powder 1/4 tsp pepper  1/4 tsp salt  Directions Add all ingredients to a food processor or blender. Pulse until smooth, usually 30-40 seconds. Remove and store in a container and refrigerate. Use within 5 days for best quality https://shawsimpleswaps.com/cilantro-pistachio-pesto-5/ Vegetarian Stuffed Cabbage Rolls Ingredients 1 large green cabbage 2 Tbsp olive oil 1 cup green lentils, cooked 2 cups brown rice, cooked 1 small onion, minced 1/2 cup dried apricots, chopped 1/...

Do you eat before your workout? What do you eat and is it enough? Do you know why it’s advised to eat before your workout? These are all questions athletes or individuals who exercise should think about. Your body is your vehicle; to continue running, you have to fuel it with the right nutrients at the right times!  Benefits of fueling your body before a workout: Improves performance  Perform for a longer time or at a higher intensity  Minimizes muscle damage  Faster recovery  Manages hunger throughout your workout  When and what should I eat? To achieve maximum results, consume a meal consisting of a carb, protein, and fat source 2-3 hours before your workout. This time frame allows your body enough time to digest and absorb the nutrients.   However, due to busy lifestyles, you may not have time for a full meal. If that’s the case, you can still get an effective and decent pre-workout snack. If you eat 30-60 minutes before your workout, choose a ...

Do you use protein power or do you know someone who does? A healthy adult should get about 45-56 grams of protein every day. This amount may vary due to one’s activity level or stress factors. Protein powder is a quick and easy option for those looking to add more protein to their diet. You can get creative and add protein powder to anything! Some of my favorites when adding protein powder include energy bites, oatmeal, pancakes, and smoothies. In this blog, we will explore the differences in protein powders, as well as what to look for and what to avoid. Let's dive right in!  WHAT IS WHEY PROTEIN? Whey protein is one of the main proteins found in cow’s milk. Whey protein is a complete protein containing all nine essential amino acids. In addition, whey is naturally high in BCAAs, making it a great source for muscle recovery. Whey protein can be easily mixed into shakes and comes in a variety of flavors!    WHAT IS PLANT-BASED PROTEIN?  Plant proteins, come from...

  What is Fiber?  Fiber is an essential nutrient for a healthy diet. Often times everyone is always saying eat more fiber! But, do you know why? Fiber is a great nutrient to keep your gut healthy. Dietary fiber is  part of foods that your body cannot digest or absorb. Fiber is passed through intact through your stomach, small intestine, and colon and then excreted from your body. On average it is recommended to eat about 25-35g Fiber per day to maintain a healthy gut. Eating a high fiber diet will normalize bowel movements, maintain bowel health, lower cholesterol levels, control blood sugar levels, maintain a heathy weight, and promote longevity. There are two types of fiber: insoluble fiber and soluble fiber.  Soluble Fiber:  Soluble Fiber dissolve in water and forms a gel like material  in the Gastrointestinal Tract which increases fecal bulk. Soluble fiber helps increase fecal bulk which helps prevent constipation. Another added benefit of soluble fiber...

Protein is an essential macronutrient found all throughout our bodies. We need protein to build and repair muscle, as well as make new cells for our skin, hair, bones, and tissues.  How much do I need? Everyone's needs for protein are going to vary based on weight, sex, age, activity level, and health status. The average healthy, sedentary adult needs at least 0.8 grams of protein per kilogram (g/kg) of body weight per day (based on the recommended dietary allowance). Many people mistake this for 0.8g grams per pound of body weight, leading you to believe you need a lot more protein than you actually do. There are other factors to take into consideration that could require your protein needs to increase such as being physically active, pregnancy, injury, illness, and older age. To calculate your protein needs:  Take your body weight in pounds and divide by 2.2 to get your body weight in kilograms. Multiply your weight (in kg) by 0.8 to give you your minimum daily protein ne...