Kendra Horn Nutrition

Directions Website Contact the business

Kendra Horn Nutrition Registered Dietitian Nutritionist helping people improve their relationship with food and manage diabetes, PCOS, eating disorders, heart health, and more.

In-person in Tiffin, OH & telehealth. Insurance accepted.

Yesterday I had the pleasure of speaking with the Clyde High School cross country team about fueling for training, meets...
10/07/2026

Yesterday I had the pleasure of speaking with the Clyde High School cross country team about fueling for training, meets, recovery, and continued growth!

We talked about hydration and nutrients that deserve extra attention for teen athletes, including calcium, vitamin D, and iron. They were awesome listeners and asked such thoughtful questions.

One message worth sharing with every parent and teen: the teenage years are a critical time for building strong bones. Calcium matters throughout life, but these growing years are an opportunity we don’t want to miss!

Cross country was a sport I loved in high school, and running continues to be a passion of mine. Being able to give back and help the next generation of runners was such a joy.

My speaking photo may not be my most flattering, but I promise I was having a great time! 😂

Are you an athlete, or the parent of one, wondering whether you’re eating enough or what to eat before and after practice? I help runners and other athletes take a closer look at their eating habits and make changes that support performance, recovery, and long term health.

Visit kendrahornnutrition.com to schedule a free discovery call. I’d love to help you feel stronger and more confident about fueling for your sport!

Have you ever been eating something absolutely delicious and noticed that, bite by bite, it became a little less excitin...
10/06/2026

Have you ever been eating something absolutely delicious and noticed that, bite by bite, it became a little less exciting?

This chocolate cake was so, so good. The first few bites tasted especially sweet, rich, and chocolatey. But as I continued eating, I noticed that I felt satisfied and those flavors were no longer quite as exciting. I was finished, even though part of me was a little sad that I didn’t want more!

This is called sensory specific satiety. As we eat a food, our enjoyment of its particular taste, smell, and texture naturally decreases. It is one of the ways our bodies help us recognize when we have had enough.

Paying attention to that shift can be part of eating intuitively. It does not mean you have to stop at the exact moment a food becomes less exciting, but it is interesting information to notice without judgment.

And not to worry, the cake did not go to waste. My two year old reached over and gleefully ate the last bite. 😂🍰

As a Certified Intuitive Eating Counselor, I trained with the dietitians who wrote the book Intuitive Eating, and I have helped many clients heal their relationships with food. If you are ready for a more peaceful relationship with food and your body, I would love to work with you.

Visit https://kendrahornnutrition.com to schedule a free discovery call.

Iron deficiency is one of the most common nutrient deficiencies worldwide and the most common nutritional cause of anemi...
10/03/2026

Iron deficiency is one of the most common nutrient deficiencies worldwide and the most common nutritional cause of anemia.

I was reminded of this at my recent blood donation appointment. My hemoglobin was a little too low for a Power Red donation, which collects twice the amount of red blood cells, but it was still high enough for me to donate whole blood.

A hemoglobin screening alone cannot tell you whether you have iron deficiency, but it was a good reminder for me to pay attention to including iron rich foods regularly.

Good sources of iron include:

🥩 Lean meat, poultry, and seafood
🫘 Beans, lentils, and peas
🌱 Tofu and tempeh
🥣 Iron fortified cereals and breads
🥬 Dark leafy greens
🥜 Nuts and seeds

Iron from plant foods is not absorbed as easily as iron from animal foods. Plants contain fiber and other compounds, including phytates, that can reduce iron absorption. Of course, that lovely fiber is also part of what makes plants so magical for our health!

Pairing plant sources of iron with a vitamin C rich food can help your body absorb more of it. Try beans with tomatoes, fortified cereal with strawberries, lentils with broccoli, or tofu with a citrus based sauce.

If you have been told that your hemoglobin or iron is low, food is an important piece of the picture, but it is also important to work with your healthcare provider to determine why. Do not begin an iron supplement unless one has been recommended for you.

The American Red Cross reports that someone in the United States needs blood every two seconds. Because donated blood cannot be manufactured or stored indefinitely, regular donations are essential for preventing shortages and making sure blood is available when patients need it.

If you are eligible, consider scheduling an appointment to donate:
https://www.redcrossblood.org/give.html/find-drive

That’s a wrap on my Healthy Cooking on a Budget class series! 🍽️Over the course of four classes, we talked about carbohy...
10/01/2026

That’s a wrap on my Healthy Cooking on a Budget class series! 🍽️

Over the course of four classes, we talked about carbohydrates, fats, protein, and how the foods we eat can support long term health and disease prevention.

We also prepared simple, affordable meals together, including white bean pasta with roasted summer squash, teriyaki edamame stir fry with brown rice and cucumber salad, Southwest potato and red bean bowls with a simple side salad, and harvest bowls with lentils, quinoa, butternut squash, and kale.

Each meal included the different parts of a healthy plate: a source of protein, a whole grain or starchy vegetable, and plenty of nonstarchy vegetables. They were also made with inexpensive ingredients like beans, lentils, whole grains, potatoes, and seasonal produce. Healthy meals do not have to be expensive or complicated!

We ended the series by using the Wheel of Names to choose the winner of our air fryer. Congratulations, Roessner! 🎉

Thank you to everyone who participated and to Mercy Health for helping make this free community series possible. I loved cooking and learning with all of you!

09/26/2026

“Should I avoid bananas?”

I hear this from patients more often than you might think. My answer is usually: If you enjoy bananas, you can eat bananas! 🍌

We already have a bigger fruit problem: most Americans aren’t eating enough of it. Telling people to avoid fruits they like can make eating more fruit feel even harder.

Bananas provide potassium, vitamin B6, vitamin C, and fiber. They also contain carbohydrate, so they can raise blood sugar. But unlike soda or other processed sweets, a whole banana has fiber, which can slow how quickly that rise happens. Bananas aren’t off limits, even if you have diabetes. The amount you eat and your individual response matter.

My general advice? Choose whole fruits you enjoy and eat a variety when you can. You don’t need to rank them from “good” to “bad.”

What have you heard about bananas or other fruits? Tell me, and I’ll help sort through it!

And please don’t eat dogs dressed as bananas. 🐶

The cost of groceries is up.The cost of gas is up.The cost of just about everything is up.But the cost of working with a...
09/24/2026

The cost of groceries is up.
The cost of gas is up.
The cost of just about everything is up.

But the cost of working with a dietitian may still be $0 if your insurance plan includes preventive nutrition coverage. 🙌

If you’ve been waiting for a sign to make your health a priority, this is it. I currently have openings!

Let’s explore what your insurance covers and how I can support you with heart health, diabetes, digestive concerns, sports nutrition, building a healthier relationship with food, and more. Together, we can work toward your goals and help you live a longer, healthier life.

Visit kendrahornnutrition.com to get started.

I’m proud that Kendra Horn Nutrition is a sponsor of the Alexa Brown Memorial 5K Run/Walk this year. 💛 🦋Over the years, ...
09/20/2026

I’m proud that Kendra Horn Nutrition is a sponsor of the Alexa Brown Memorial 5K Run/Walk this year. 💛 🦋

Over the years, this event has brought our community together and raised almost $250,000 to support pediatric cancer research.

September is Childhood Cancer Awareness Month. While tremendous progress has been made in treating childhood cancers, thousands of children and teens are still diagnosed with cancer in the United States each year.

I’m grateful for the opportunity to support an event that honors Alexa’s memory, supports childhood cancer research, and brings so many people in our community together for an important cause.

It can be hard to find time to move your body.As I worked out this morning, I noticed crumbs on the floor and toys scatt...
09/17/2026

It can be hard to find time to move your body.

As I worked out this morning, I noticed crumbs on the floor and toys scattered all around me (see the stuffed animal in the background). It was tempting to clean instead of taking the time to lift weights.

My workout was less than 30 minutes, and it could have been even shorter and still been meaningful.

Movement helps me manage stress, feel stronger, and build and maintain muscle as I age. It’s also one way I can take care of my future self.

I often remind my clients of the advice we hear on an airplane: We have to put on our own oxygen mask before helping those who depend on us.

Even if you only have five minutes, it counts, and you’re worth taking care of.

Do sugar-sweetened beverages cause stomach cancer?A new observational study of more than 112,000 adults found that drink...
09/14/2026

Do sugar-sweetened beverages cause stomach cancer?

A new observational study of more than 112,000 adults found that drinking at least one sugar-sweetened beverage per day was associated with a higher risk of stomach cancer. The same association was not found with artificially sweetened beverages.

This study cannot prove cause and effect (which is true of a lot of nutrition research). However, we already have stronger evidence linking regular sugary drink consumption with type 2 diabetes, heart disease, and metabolic dysfunction-associated steatotic liver disease (MASLD).

You don’t have to avoid sugary drinks completely, but drinking them less often can be a meaningful step for your health. You don't have to make changes alone. I can help!

Read the study: https://www.ghadvances.org/article/S2772-5723(26)00218-9/fulltext

You don’t have to be vegan to eat more plants! 🌱 One of the things I encourage a lot (let's be honest, ALL) of my client...
09/11/2026

You don’t have to be vegan to eat more plants! 🌱

One of the things I encourage a lot (let's be honest, ALL) of my clients to do is simply eat more plants. That doesn’t mean you need to give up meat, dairy or any of the foods you enjoy.

It can be as simple as adding beans to your tacos, putting some extra veggies on your sandwich, choosing a whole grain, adding fruit to breakfast or grabbing a handful of nuts for a snack.

Fruits, vegetables, beans, whole grains, nuts and seeds give us fiber and a variety of vitamins, minerals and phytochemicals that support our health.

Instead of thinking about what you need to cut out, think about what you can add.

What’s one plant food you could add to something you already eat?

Address

22 W MARKET Street STE B
Tiffin, OH
44883

Website

,

Alerts

Be the first to know and let us send you an email when Kendra Horn Nutrition posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Kendra Horn Nutrition:

Shortcuts

Share

Category