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- Nutrition (55)
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How Nutrition Affects Mood & Mental Health
By: Paige Valentik MPS, RD, LDN Winter can be tough. Shorter days, cold weather, and less time outdoors often leave people feeling tired, unmotivated, or just blah. While mood changes in winter are common, what if I told you nutrition…
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Embracing Movement in the Cold
By John Valentik, MS, CSCS, NASM-PES, CES With a significant winter storm in process and temperatures expected to be very cold next week, this is a good moment to add an important caveat upfront: when conditions are dangerous—heavy snow, extreme…
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What You Need to Know About the “New” Food Guide Pyramid
By: Paige Valentik MPS, RD, LDN Have you heard there’s a new food guide pyramid? It’s basically an upside down version of the classic one everybody probably still remembers…with some modifications, of course. While the classic pyramid has been replaced…
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Back to School
By John Valentik, MS, CSCS, NASM-PES, CES There’s something about back-to-school season that feels like a fresh start. At Penn State, you can sense it everywhere—new students finding their way, familiar routines returning, campus gyms filling up, and schedules quickly…
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If You Still Need a New Year’s Resolution: Read This
By: Paige Valentik MPS, RD, LDN If you still need a New Year’s resolution (or you’ve already failed…awk…), then you need to read this article. Every January, we’re sold the same idea: New year, new rules. Stricter food. More workouts.…
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A Present for Yourself – Presence
By John Valentik, MS, CSCS, NASM-PES, CES John Lennon once said, “Life is what happens to you while you’re busy making other plans.” This time of year, plans and gifts are everywhere. We make lists, wrap packages, scroll for ideas,…
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The Holiday Trap – And a Better Way Forward
By: Paige Valentik MPS, RD, LDN “I’ll recommit in the New Year.” A common phrase and mindset used this time of year. The holidays are busy. There’s travel, family obligations, social events, desserts, drinks, and a calendar that feels completely…
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Streaking into the New Year
By John Valentik, MS, CSCS, NASM-PES, CES I’ve been writing for the paper for a few years now. One of the first articles that I shared was on 1,000 days of gratitude. This was centered on a meditation and gratitude…
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The Most Overlooked Part of Healthy Eating: Your Environment, Not Your Willpower
By: Paige Valentik MPS, RD, LDN This time of year, it feels like every countertop, office desk, and waiting room suddenly transforms into a festive sugar wonderland. Cookies, fudge, peppermint bark, “mystery tins” of treats — all staring you down…
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The Post–Black Friday Reset: Why Saving Beats Earning (and How Small Dollars Become Big Wealth)
Two days after Black Friday and one day before Cyber Monday is the ideal moment for a quick financial reset. Use this small pause to rethink spending impulses, refocus on what truly matters, and remind yourself how even tiny savings…
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“Sometimes” and “Anytime” Foods: Why My Pre-K Kid Is Now the Household Dietitian
By: Paige Valentik MPS, RD, LDN A few weeks ago, Charlotte came home from Pre-K with a new superpower: the ability to classify every single thing we eat into “sometimes foods” and “anytime foods.” I’m talking every thing.Banana? Anytime.Broccoli? Anytime.Goldfish…
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When Falling Off Your Bike Is Actually a Sign of Progress
By John Valentik, MS, CSCS, NASM-PES, CES I’ve officially entered a new era of cycling — one where falling over at a stopping point is apparently a badge of honor. A couple of months ago, Paige and I decided to…
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Funny Things People Say to Dietitians
By: Paige Valentik MPS, RD, LDN If you’ve ever told someone you’re a dietitian, you know what happens next. Suddenly, everyone clutches their snack like I’m about to write them a citation. Don’t worry — I’m not judging your mac…
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How to Offset Holiday Eating Without the Guilt 🎃🍗🎄
By John Valentik, MS, CSCS, NASM-PES, CES Let’s be honest—Halloween candy, Thanksgiving feasts, and Christmas desserts are some of life’s simple joys. These moments are about connection, celebration, and memories. But they can also be the time when people start…
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The Power of Sleep
By: Paige Valentik MPS, RD, LDN Sleep is one of the most powerful — yet often overlooked — pillars of good health. We all know the difference between a well-rested morning and one spent dragging through fatigue, but sleep affects…
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Exercise is Medicine
By John Valentik, MS, CSCS, NASM-PES, CES This past week, I had the privilege of joining Penn State’s efforts to promote Exercise is Medicine, a global initiative that highlights how physical activity plays a crucial role in preventing and managing…
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How Proper Nutrition Supports Mental Health
By: Paige Valentik MPS, RD, LDN When we think about mental health, we often focus on therapy, stress management, and lifestyle habits like sleep and exercise. But there’s another key piece of the puzzle that often goes overlooked—nutrition. The foods…
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Prioritization Part Two
By John Valentik, MS, CSCS, NASM-PES, CES This is a piggyback article from last April. If you recall, Paige and I had just gotten back from visiting our close friends in Charleston, SC. The inspiration this month comes as Paige…
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Fueling This Fall: Seasonal Nutrition Tips for Energy and Immunity
By: Paige Valentik MPS, RD, LDN As the days get shorter and cooler, our routines naturally shift. Fall often means busier schedules, cozy comfort foods, and the start of cold and flu season. It’s also the perfect time to think…
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National Suicide Prevention Month
By John Valentik, MS, CSCS, NASM-PES, CES September is National Suicide Prevention Month, a time to remind ourselves that mental health deserves the same level of attention and care as physical health. As many of you know, I lost my…
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The Hidden Truth About Alcohol and Your Health Goals
By: Paige Valentik MPS, RD, LDN When thinking about nutrition, many people focus on the food they eat, but overlook how alcohol fits into the picture. Alcohol provides 7 calories per gram, making it more calorie-dense than carbohydrates and protein…
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Understanding Heart Rate Zones: Train Smarter, Not Just Harder
By John Valentik, MS, CSCS, NASM-PES, CES When it comes to running or any cardio training, most people focus on pace, distance, or time. But training based on your heart rate can be far more effective. Heart rate zones help…
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How to Enjoy Tailgating Without the Food Hangover
By: Paige Valentik MPS, RD, LDN Penn State’s first football game of the season is officially in the books—We Are! If you celebrated with a tailgate this weekend, you might be waking up today with a little food (or drink)…
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Back to Campus: Wellness Tips for the New Semester
By John Valentik, MS, CSCS, NASM-PES, CES Summer is winding down, and campus is coming back to life. Classes are starting, gyms are filling up, and the dining halls are buzzing. For many students, this transition from the freedom of…
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How to Stay on Track
By: Paige Valentik MPS, RD, LDN Last week, I (and John) crossed the finish line of my very first Olympic triathlon. Months of early mornings, strategic training, and dialed-in nutrition all led to that one incredible moment. In the weeks…
Keep readingTrying Out an Olympic Tri
By John Valentik, MS, CSCS, NASM-PES, CES Happy Sunday everyone! By the time you’re reading this, Paige and I will have crossed the finish line of our first Olympic distance triathlon—a 1-mile swim, 22-mile bike ride, and a 6.2-mile run.…
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Light, Fresh Dinners to Beat the Heat
By: Paige Valentik MPS, RD, LDN We’re deep into summer—and yes, the heat is still very much here. By now, the excitement of grilling everything might be wearing off, and maybe you’re just…over the idea of turning on the oven.…
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Professional Development in Action: Lessons from the NSCA National Conference
By John Valentik, MS, CSCS, NASM-PES, CES Last week, I had the privilege of attending the National Strength and Conditioning Association (NSCA) Conference in Kansas City, Missouri. As always, it delivered a powerful reminder: our field is constantly evolving, and…
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We’re Halfway Through Summer—Where Are You With Your Goals?
By: Paige Valentik MPS, RD, LDN Can you believe it?! We’re already halfway through summer! It feels like just yesterday we were shedding layers, making plans, and dreaming up all the things we wanted to do with this sunny, vibrant…
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Why Outdoor Workouts Might Be Exactly What Your Body—and Mind—Need
By John Valentik, MS, CSCS, NASM-PES, CES Ever feel stuck in a workout rut? Hitting the same gym routine, on the same treadmill or machine, under the same fluorescent lights? You’re not alone. One of the most overlooked ways to…
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- Fitness (37)
- Mindset and Mental Health (40)
- Nutrition (55)
- Wellness (108)
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