Kent State Interns

People everywhere are tired of constantly dieting, trying to lose weight just to gain it back, being food focused, counting everything they eat, having anxiety and fear around food, and putting all their self worth into what the scale says and what they look like. The practice of intuitive eating solves all these problems by honoring one’s mental and physical health simultaneously. Although this new trendy “diet” didn’t become extremely popular until around 2018, it was created by two dietitians Evelyn Tribole and Elyse Resch in 1995, intuitive eating integrates instinct, emotion, and rational thought using 10 principles throughout the process:  Reject The Diet Mentality Honor Your Hunger Make Peace With Food Challenge the Food Police Respect Your Fullness Discover the Satisfaction Factor Honor Your Feelings Without Using Food Respect Your Body Exercise - Feel The Difference Honor Your Health With Gentle Nutrition The practice of intuitive eatin...

You’ve probably heard the suggestion, “Drink eight 8-oz glasses of water a day”, which equates to 64 ounces of water per day. But, is this the true recommendation? After some research, I can say that drinking 64 ounces (or 1.89 L) of water per day is a great goal and an easy number to remember for most individuals. Although this is a good starting point, I think it’s more important to understand the factors that play into our water needs. Environment - Hot or humid weather can call for extra fluid intake due to sweating. In addition, dehydration is more likely to occur at higher altitudes. Exercise: Participating in activities that make you sweat require extra water to cover the fluid loss. It's important to drink water before, during, and after a workout. If an individual has an intense and long workout, then an electrolyte beverage may be needed to replace the minerals lost through sweat. Pregnancy: Women who are pregnant or breastfeeding may need...

When you turn on your TV or scroll through social media feeds, you’re likely to see an advertisement for a quick fix supplement or diet plan to promise quick weight loss. “Magic Diet Pill” “Lose 30 pounds in 30 Days” “Rapid Weight Loss” “5 Day Tea Detox” “Melt Away Fat” “7 Day Cleanse” The weight-loss industry brings in billions of dollars every year from Americans who buy into diet plans, pills, apps, books, and gimmicks that are not successful in helping people lose weight and keep it off the healthy way. The simple truth is that these quick-fixes are typically fasting and starvation-type diets that may result in rapid weight loss, but the decrease in pounds is mostly from water and muscle loss, and is gained back just as fast as it’s lost. This temporary success results in a recurring cycle that starts by emptying your wallet for the top dollar products that promise weight loss. Some weight loss is achieved but the diet is nearly impossible to maintain, cre...

Moving to Ohio from a place where winter is not even a thing is challenging for me. Not only am I always cold, but I did not think to get my car ready for the commute! I figured that I needed to have food available in my apartment as well as in my car in case of an emergency (knock on wood!), but what are good food items to store for the cold season? As long as the food items have a long shelf life and are dense in nutrients, you can consider to store them for the season. I’ve broken down some of the food items that you can store in your car and in your house. Car It is important to keep nutrient-dense foods in your car that will not be affected by the freezing temperature. Granola bars . Look for granola bars with high-calorie and high-protein contents so that it can satisfy your energy requirement. Stock up different kinds/flavors so you have some options to choose from. Most granola bars have around 100-300 calories, which should meet 5-15% of your energy needs in...

Caffeine. It's been around for a long time, and yet it's uses continue to evolve and change seemingly every year. Particularly common in the morning pick-me-up (i.e. coffee, tea, etc.), caffeine is a stimulant of the central nervous system and provides the feeling of "being alert" to various extents. This feeling of alertness comes from an increase in the speed of messages traveling from the brain to the body. Caffeine has been recognized as a safe substance as long as it is consumed in moderation (FDA recommends no more than 400mg daily). In recent years, the use of caffeine has become very common in the sports and fitness worlds as a means to increase athletic performance enhance things like speed, endurance, strength, power, and more. While some athletes may choose to get their caffeine from sources like coffee, some prefer popularized energy drink or powdered pre-workout. These beverages can range from 100-400mg of caffeine! While many studies have verifie...

Thanksgiving is the time when people gather with their friends and families and celebrate the holiday with food. It is also known to be the time when the food coma aftermath is going to happen. If you’re still thinking about what to bring to your family’s event, here’s a delicious zucchini bars recipe that’s easy to make and provide a good amount of fiber that you need in your Thanksgiving meal! Ingredients (yield to 8 servings): 1 zucchini   ¾ cup of almond butter   1 egg ¼ cup maple syrup 1 tsp vanilla ½ tsp baking soda 1 ½ tsp cinnamon ½ tsp nutmeg ¼ cup chocolate chip Methods: Preheat oven to 350 degrees. Grease or line an 8x8 inch baking pan   Peel zucchini and grate on the large holes of a box grater (to yield a heaping 1 cup). Add to a bowl, along with almond butter, egg, maple syrup, and vanilla. Stir to combine Add baking soda, cinnamon, nutmeg and a pinch of salt, stirring until just combined. Fold in chocolate chips   B...

What is sugar anyway? Sugar is a type of simple carbohydrate that is broken down and absorbed in your body to be used as energy. Carbohydrates (which are your sugars and starches), are broken down to form glucose, which is the type of sugar your body uses for energy – which means carbohydrates, and sugars , are very important in your diet!    So what is the difference between natural sugar and added sugar? Natural sugars are found in milk and fruit and are not considered added sugars. On the other hand, added sugars are any sugar or syrup that is added during processing or preparation of foods or beverages. But why does it matter? Foods such as ice cream, candy, cakes, pastries, and sugary cereals, all contain added sugars without giving you any other nutritional benefits, such as vitamins or minerals – while also providing you with a significant amount of excess calories. It is recommended that 10% or less of your calories come from added sugars. Based on a 2,000...