Kent State Interns

  While gearing up for their long trek to Rivendell, the hobbits Pippin, and Merry were quickly blown off when they asked about second breakfast. Well, I am here today, to stand with our hobbit friends in defense of second breakfast! Long distance walking, as with any form of exercise, increases physiological and nutritional needs in the body, and raises the body's demand for energy. Because of this spike in energy needs, it’s generally recommended to eat around 2-3 hours prior to a moderate intensity exercise such as brisk walking (at least 2.5 mph). With the body's primary source of fuel being carbohydrates, it can be quite important to consume a carb dense snack/meal before and after (and sometimes during!) exercise, especially when partaking in long distance endurance type of exercises like walking across Middle Earth. Our brave band of hobbits in Lord of the Rings: Fellowship of the Ring, traveled roughly 420 miles from their homes in the Shire to Rivendell on foot in jus...

Family traditions are one of the biggest things I look forward to every year. Around this time is when the whole family is pretty active with our traditions. One of my favorite family traditions is getting together with my mom’s sisters and our cousins to celebrate Thanksgiving at my house. Every year, the family comes over and makes one dish to share with the rest of the family, but these dishes aren’t you typical American Thanksgiving dishes. I am here to give you a quick run-down of some of our Lebanese Thanksgiving meal. 1. Turkey It wouldn’t be Thanksgiving without the turkey, so of course that is our main dish. Since my mom hosts Thanksgiving every year, our family is in charge of making the turkey. Growing up, my siblings and I watched our mom stuff her turkey with rice, ground meat, and chicken. This is a very common Lebanese dish called Ruz ou Djej Hashweh. 2. Ruz ou Djej Even though I mentioned it in the turkey meal, Ruz ou Djej is its own separate meal. It consists of cooke...

As many of us know, Thanksgiving is right around the corner! The day where we eat all of our favorite comfort foods and follow it up with a Thanksgiving nap. Many of us know this as a “food coma,” but have you ever wondered what really IS a food coma and how can you prevent it?  What causes a food coma?   A “food coma” is actually called a postprandial somnolence. This is caused by a variety of side effects that the body has in order to break down the food that you just consumed. These effects can be things from changes in blood circulation, an increase in tryptophan causing tiredness, and an increase release of hormones and neurotransmitters that cause fatigue.  Tips on how to prevent a post-meal slump:   It’s very common to experience a bit of fatigue, tiredness, or even taking a nap after eating your Thanksgiving meal. Although Thanksgiving is the perfect day to indulge on plenty of turkey, mashed potatoes, green beans, and pumpkin pie, here are a few tips on how ...

Dietary supplements are widely used in the athletic population, ranging from amateur to elite athletes. Products like caffeine, beetroot, and tart cherry have been heavily studied on their benefits in performance and recovery in a variety of sports - and as a result these supplements have grown in popularity due to their scientific backing.      Image source: https://thefeed.com/maurten-bicarb?page=skip As someone who is interested in sports nutrition, and specifically strategic nutrition to benefit the performance of the endurance athlete population (i.e., distance runners, cyclists, tri-athletes, etc..) one fascinating product that I have been keeping my eye on is sodium bicarbonate.  What Does Sodium Bicarbonate Do? Sodium bicarbonate has been widely studied and used by various different athlete specializations such as endurance training, combat sports, swimming, and rowing (among many others) (Grgic et al., 2021).  Its benefits are linked to delaying fati...

Football season is in full swing and that means enjoying delicious foods on the Muni lot before watching Miles Garrett be the best defensive player in the league. Typical tailgate foods like burgers, hot dogs, and buffalo chicken dip are amazing foods, but they often make me feel bloated or over full afterwards. If you feel the same way, I am here to give you a list of filling, but healthy tailgating food options to have at your next tailgate.   1.      Grilled Veggie Skewers : vegetable intake is a must when meeting nutritional needs. Veggie skewers are extremely easy to prepare and do not take long to get that nice, charred look from the grill. Adding chicken in between the vegetables will add a great portion of protein and make you feel fuller longer. 2.      Turkey sliders : turkey sliders are a great lean protein option to have at your tailgate. These sliders taste just as good as beef sliders, but with lower calories and saturated fats....

It's that time of the semester once again. We're nearly in the home stretch and everyone's excited for Thanksgiving, but the threat of finals almost immediately after the holiday break looms on the horizon. Though we're just about done, it's a very busy time for us interns. It always feels like there are not enough hours in the day to get everything done, including a good night's sleep. It's no secret that stress is a number one reason why people can't seem to get the recommended 8 hours a night, and stress is one thing that dietetic interns and grad students are full of. Luckily, as interns we know the many wondrous effects that food can have on our bodies, and helping us get restful sleep is no exception. Here are some foods and drinks to consider if you're looking for natural ways to help you sleep better! - Dark leafy greens : Some research suggests that calcium, potassium, and magnesium work together to regulate the sleep/wake cycle and may help...

  With it being the prime time for fall weather, nothing feels more festive than having a bowl of your favorite soup. Soup is the perfect comfort food to get you feeling warm and cozy on cold, rainy day in the fall. Not to mention the creativity that soups allow, giving you the opportunity to pack in all of the vegetables you want providing a great source of fiber, vitamins, and minerals.    You can also add in a variety of beans, lentils, meats, noodles, or rice to give you the perfect balance of carbohydrates and protein as well!!  Sodium in Soups   One caution that people should take when it comes to making or eating soups is that oftentimes soups contain high amounts of sodium.  Eating high amounts of sodium can be dangerous because sodium is what raises blood pressure, therefore when you eat a lot of salt, you can put yourself at risk for having high blood pressure. High blood pressure affects almost half of adults in the U.S, and can contribute t...