Kendra Horn Nutrition

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Tiffin, OH
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.

10/30/2026

I had a great time at Healthy Happy Hour at Mercy Hospital in Tiffin this week! ❤️

I shared a recipe and some handouts on healthy eating and had the opportunity to connect with women in our community.

Heart health is so important for women, and taking care of your heart doesn’t have to mean following a strict diet or giving up foods you enjoy. Adding more fiber-rich foods, fruits and vegetables, and a variety of proteins can be a great place to start. Finding ways to move your body that you enjoy matters, too.

Thank you to everyone who stopped by my table and to Mercy Hospital for hosting an event focused on women’s health!

10/27/2026

If you have a cat, you know the moment you roll out your workout mat, it becomes their mat. 😂

I’m just hoping mine will let me borrow it long enough to lift some weights.

Lately, I’ve been thinking about strength training as a way to love my 80-year-old self a little more. I want her to be able to carry groceries, climb stairs, get up from the floor, and keep doing the things she enjoys.

Lifting weights helps us build and maintain the muscle and strength that make those everyday activities possible. What we do today can be an investment in our future independence.

You don’t have to spend hours working out. Start where you are, use what you have, and give yourself permission to make time for getting stronger.

Your future self deserves that care. ❤️

Your cat, apparently, deserves your mat. 🐈

10/23/2026

I searched for “healthy food in Tiffin, Ohio” and found myself on the list. 😂

While I don’t serve food in my office, we definitely talk about it!

Google also said I close at 9 p.m. To be clear, I am in BED at 9 p.m.! If you want nutrition counseling that includes complete sentences, we’ll need to meet earlier.

We also talk about getting enough sleep (clearly something I take seriously!), managing stress, and finding ways to move your body that you enjoy. Taking care of yourself involves more than what’s on your plate, and we work together to find changes that fit your life.

I accept insurance, and visits with a dietitian are often covered at no cost to you, depending on your plan and benefits.

Whether you want to improve your overall wellness, fuel your sport, manage a health condition, reduce your risk of disease, or build a healthier relationship with food, I’d love to help!

Schedule a free discovery call to talk about your goals and how we can work together:
https://l.bttr.to/VU4xo

10/21/2026

Last week, I had the pleasure of spending time with the staff at Fostoria Head Start! We talked about eating to reduce disease risk and how to support a healthy relationship with food for the children in their care. Then we headed into the kitchen to make overnight oats and grain bowls together.

As parents and caregivers, we have so many opportunities to help children grow and feel comfortable with food and their bodies. They hear how we talk about food, how we talk about our own bodies, and what we say about theirs.

Here are a few things to keep in mind:

• Instead of calling foods “good” or “bad,” talk about how they taste, smell, or feel. “These apples are crunchy!” can start a conversation without making eating a certain food feel right or wrong.

• Give children regular opportunities to eat without pressuring them to take another bite or clean their plates. Ellyn Satter’s Division of Responsibility reminds us that adults decide what, when, and where food is offered. Children decide whether and how much to eat from what is offered.

• Let children hear you speak kindly about your body, too. We can appreciate what our bodies do without criticizing their size or shape.

Feeding children can be challenging, and we don’t have to get everything perfect. These everyday interactions are opportunities to help them feel safe around food and learn to trust their bodies.

Thank you to the Fostoria Head Start staff for welcoming me! I enjoyed our conversations and getting to cook together. 💛

10/19/2026

Our persimmon tree and late season cherry tomatoes have given us plenty to enjoy… and apparently the fruit flies feel the same way. 😂

If your kitchen has a few too many uninvited guests, here’s a simple fruit fly trap using two things you may already have: apple c***r vinegar and dish soap!

Here’s how to make it:

Pour about an inch of apple c***r vinegar into a small bowl or jar.

Add 1–2 drops of dish soap and gently swirl to mix. You don’t need a layer of bubbles!

Leave it uncovered near where the fruit flies are gathering.

Empty, rinse, and refill as needed.

Why does it work? Fruit flies are attracted to the smell of fermentation, which makes apple c***r vinegar appealing. The dish soap reduces the liquid’s surface tension, so flies that land on it sink and drown.

The trap catches adult flies, but removing their breeding spots matters, too! Use or refrigerate ripe produce when appropriate, toss anything spoiled, wipe up spills, and empty food scraps regularly.

I love sharing our harvest, but not with fruit flies! ☠️

10/16/2026

Look who stopped by! 🎉 Kevin Roessner the winner of our Healthy Cooking on a Budget giveaway, visited my office last week to pick up his new air fryer!

If you’ve ever wondered what an air fryer actually is, it’s essentially a small convection oven. It circulates hot air around food to help it cook quickly and get crispy with less oil than deep frying. It can come in handy for roasted vegetables, crispy potatoes, chicken, tofu, and even reheating leftovers!

Our classes were all about making meals that are affordable, delicious, and practical for everyday life. I hope this air fryer helps Kevin put some of those ideas to use!

Thank you to everyone who joined us and to Mercy Health for supporting the series. And if you missed out, keep an eye out… we may have more cooking together to look forward to next year! 👀

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!

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.

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

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!

Address

22 W MARKET Street STE B
Tiffin, OH
44883

Website

http://kendrahornnutrition.com/, https://l.bttr.to/VU4xo

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