Nut Review: Peanut, Almond, and Cashew…which is the healthiest?

Peanut Butter: Peanut Butter…what could be better? The texture is unmistakable, the taste is sweet and yet nutty and it can be put on a sandwich, it can complement a nice juicy red apple or it can be eaten by the spoonful! I know way to much about the last suggestion! Well, you may not care but peanuts are not actually a note. They are legumes. They originated from Brazil, and that even the Incas appreciated the delicious taste of peanut butter many centuries before us! Health Benefits include the healthy unsaturated fat in peanut butter which helps reudce the risk of heart disease. It is rich folate which is necessary to create new DNA (genetic material) and RNA when cells divide. It plays a critical role in developing healthy red blood cells. Folate also helps protect DNA from damage that may lead to diseases such as cancer. It is also rich in niacin which helps lower LDL Cholesterol (bad kind) and raises HDL Cholesterol (good kind) and it reduces your triglycerides (fat in your blood). Peanut Butter is awesome, just watch out for the “Made with Partially hydrogenated oil”—-that means, made with Trans Fat. The man made, not good for you under any circumstances fat. Best to go with the all natural kind. Only a dollar or two more expensive and worth it.

Almond Butter: If you’re looking for a richer taste, Almond Butter is your spread. Though not as sweet as Peanut Butter, Almond Butter still has that nutty flavor and more importantly, it is a nutritional powerhouse with large amounts of amounts of protein, calcium, fiber, magnesium, folic acid, potassium, and vitamin E. Almond butter has extremely low saturated fat content and is rich in monounsaturated fats making it a heart-healthy choice. Studies consistently have shown that the addition of almonds into the diet effectively lowers cholesterol. Of course, go for the all natural kind! It’ll cost ya but again, why put a price on your health and good, nutritious and delicious food?

Cashew Butter: Since this is the third nut butter I’ve covered, you are probably noticing a trend. Most nuts will have healthy fats as well as a substantial amount of protein and magnesium, folic acid, etc… Cashew Butter is sweeter than Almond Butter but not as sweet as Peanut Butter. Personally, whole, salted cashews are my favorite nut to snack on. However, taste wise, nothing beats Peanut Butter in my opinion.

Before I do a comparison of the three that you would see on a label, please note that any of these three are excellent choices. Especially over Nutella or other spreads. Please…if the jar is brown (chocolate) and not tan (hazelnuts), it is mostly chocolate.

Smuckers Organic Creamy Peanut Butter:

2 Tbsp: 210 Calories

Total Fat: 16g

Saturated Fat: 2.5g

Polyunsaturated Fat: 4.5g

Monounsaturated Fat: 8g

Trans Fat: 0g

Cholesterol: 0 mg

Sodium: 50 mg

Potassium: 150 mg

Total Carbs: 6 g

Dietary Fiber: 2 g

Sugars: 1 g

Protein: 7 g

Iron 2%

Maranatha Almond Butter:

2 tbsp: 190 Calories

Total Fat: 16 g

Saturated Fat: 2 g

Polyunsaturated Fat: 4 g

Monounsaturated Fat: 10 g

Trans Fat: 0 g

Cholesterol: 0 mg

Sodium: 60 mg

Potassium: N/A

Total Carbs: 7 g

Dietary Fiber: 3 g

Sugars: 3 g

Protein: 6 g

Calcium: 8%

Iron: 6%

Nature’s Promise Natural Cashew Butter:

2 tbsp: 180 Calories

Total Fat: 15 g

Saturated Fat: 2.5 g

Polyunsaturated fat: N/A

Trans Fat: 0 g

Cholesterol: 0 g

Sodium: 0 mg

Potassium: 160 mg

Total Carbs: 9 g

Dietary Fiber: 1 g

Sugars: 2 g

Protein: 4 g

Iron: 10%

Conclusion: So, although on the surface it may look like Cashew Butter is the supreme spread, it just cannot compare with the almonds nutrients that usually don’t appear on the label such as Vitamin E and magnesium. Because almonds have more healthy fat than peanut and cashew butter and less saturated fat, along with the fact that almonds are naturally more nutritious, Almonds win out on this one.

Do you agree or disagree? What spreads do you use?

Stay Forever Healthy

@ApapapaPaige

Detox Diets: Does it create a diet disaster or a dandy diet?

A detox diet. I believe why a detox is so popular among celebrities to yo-yo dieters alike is because a detox represents a new start. A new start to all of the damage that you have done to your body. When people think of a new start, they are immediately intrigued. That is why fad diets work so well. Fad diets promise a result but in a fancy way to describe just another low-calorie diet. So what is a detox exactly?

Purpose: The purpose of detoxification therapy is to rid our bodies of all harmful toxins, resulting in a healthier body. Toxins are removed from the body to allow our immune system to function better, helping to reduce the risk of cancer, cardiovascular disease, etc… and also to increase overall energy levels. Many people also go on detox diets in order to lose weight.

The problem: Well the above information sounds great, right? Well, if you have read any of my other posts, you’ll understand that I preach sustainability. Any diet is a good diet if it is healthy and consistent. I don’t mean to sound redundant and simplistic but if your diet is filled with A TON of vegetables, a moderate amount of fruits, nuts, half your body weight in ounces of water, you will live a healthy life. Lean meats as well if you choose. That is a healthy diet. You don’t have to go vegan, vegetarian or paleo to be healthy (although you can and live a potentially even healthier life, according to some opinion) Don’t overcomplicate things. There is little, if any, scientific evidence that detoxification is necessary and effective for good health or weight loss. Your kidneys, liver and colon are all designed to remove toxins.

So you went on a 2 week cleanse and you lost 15 lbs?: Well, Beyonce went on the “Lemonade diet”, lost 20lbs for an upcoming movie and she still gained the weight back. If Beyonce who has all the support, all of the adoring fans and the best personal trainers on speed dial could gain weight after a cleanse, you WILL. You simply cannot lost that much weight and have it stick. Most of the instant weight you lose will be water weight. When you overeat, just one time, can gain a lot of the weight back as you have put your body into the mode we are all aware of, starvation mode. Please, don’t slow your metabolism by more than 200 calories….and don’t put your body into a catabolic state so you end up eating all that hard earned muscle. Stay away from the cleanse…just eat better. That is your cleanse, the way nature intended it.

The solution: If you’re afraid of toxins such as free radicals, eat a balanced, healthy diet. Plain and simple. No gimmicks. Please, don’t get sucked into a detox diet or a fad diet of any sort just because a PhD recommends it. When I get my PhD, I will personally unrecommend all these fad diets.

Stay Forever Healthy

Aaron

@ApapapaPaige

156 lbs of Sugar is consumed by Americans each year. Consumed in cakes, sodas, crackers, cereal, etc…

Can your body discriminate fruit sugars from sugar from sweets?

(Yes—-still eat in moderation, though)

Fruit Sugar: Fructose is a common ingredient in many foods as well as a key ingredient in high fructose corn syrup. Your body digests fructose and converts in into glucose, the sugar molecule your cells metabolize for energy.

Refined Sugar: Sucrose or “Table Sugar” is a disaccharide that contains two different types of sugar molecules: fructose and glucose. Your body breaks up the link between the two sugars during digestion as your liver converts fructose into glucose, metabolizes it for energy or stores it for future use.

Sucrose VS. High-Fructose Corn Syrup: Sucrose contains a 1-to-1 ratio of glucose to fructose molecules whereas HFCS has a greater percentage of fructose than glucose.

The difference: Fruits tend to be lower on the glycemic-index scale. The lower a food, the less it spikes your blood sugar and in return the more sustained energy you have. Also, fruits obviously have more antioxidants, phytonutrients and fiber…so even though your pop-tart is enhanced with vitamins, it’s not a replacement….unfortunately. It’s not even a good substitute.

Conclusion: Keep your sugars at a moderate level. Easier said than done. However, if you’re conscious of your intake, I am sure you’ll notice differences in the way you feel and your energy levels.

Sugar: Why does it drive us NUTS

From Web MD: “That appetite may be hardwired. “Sweet is the first taste humans prefer from birth,” says Christine Gerbstadt, MD, RD, a dietitian and American Dietetic Association (ADA) spokeswoman. Carbohydrates stimulate the release of the feel-good brain chemical serotonin. Sugar is a carbohydrate, but carbohydrates come in other forms, too, such as whole grains, fruits, and vegetables.”

Studies also show that it hit’s the same pleasure centers in the brain as major drugs. The ventral tegmental area (VTA) - actually releases the dopamine

The problem comes not when we indulge in a sweet treat now and then, but when we over-consume, something that’s easy to do when sugar is added to many processed foods, including breads, yogurt, juices, and sauces. And Americans do overconsume, averaging about 22 teaspoons of added sugars per day, according to the American Heart Association, which recommends limiting added sugars to about 6 teaspoons per day for women and 9 for men.

How to Stop Sugar Cravings: 8 Tips to Use Right Now

(From Web MD)

If you’re craving sugar, here are some ways to tame those cravings.

Give in a little.

Eat a bit of what you’re craving, maybe a small cookie or a fun-size candy bar, suggests Kerry Neville, MS, RD, a registered dietitian and ADA spokeswoman. Enjoying a little of what you love can help you steer clear of feeling denied. Try to stick to a 150-calorie threshold, Neville says.

Combine foods.

If the idea of stopping at a cookie or a baby candy bar seems impossible, you can still fill yourself up and satisfy a sugar craving, too. “I like combining the craving food with a healthful one,” Neville says. “I love chocolate, for example, so sometimes I’ll dip a banana in chocolate sauce and that gives me what I’m craving, or I mix some almonds with chocolate chips.” As a beneficial bonus, you’ll satisfy a craving and get healthy nutrients from those good-for-you foods.

Go cold turkey.

Cutting out all simple sugars works for some people, although “the initial 48 to 72 hours are tough,” Gerbstadt says. Some people find that going cold turkey helps their cravings diminish after a few days; others find they may still crave sugar but over time are able to train their taste buds to be satisfied with less.

Grab some gum

. If you want to avoid giving in to a sugar craving completely, try chewing a stick of gum, says nutrition advisor Dave Grotto, RD, LDN. “Research has shown that chewing gum can reduce food cravings,” Grotto says.

Reach for fruit.

Keep fruit handy for when sugar cravings hit. You’ll get fiber and nutrients along with some sweetness. And stock up on foods like nuts, seeds, and dried fruits, says certified addiction specialist Judy Chambers, LCSW, CAS. “Have them handy so you reach for them instead of reaching for the old [sugary] something.”

Get up and go.

When a sugar craving hits, walk away. “Take a walk around the block or [do] something to change the scenery,” to take your mind off the food you’re craving, Neville suggests.

Choose quality over quantity

. “If you need a sugar splurge, pick a wonderful, decadent sugary food,” Moores says. But keep it small. For example, choose a perfect dark chocolate truffle instead of a king-sized candy bar, then “savor every bite — slowly,” Moores says. Grotto agrees. “Don’t swear off favorites — you’ll only come back for greater portions. Learn to incorporate small amounts in the diet but concentrate on filling your stomach with less sugary and [healthier] options.”

Eat regularly

. Waiting too long between meals may set you up to choose sugary, fatty foods that cut your hunger, Moores says. Instead, eating every three to five hours can help keep blood sugar stable and help you “avoid irrational eating behavior,” Grotto says. Your best bets? “Choose protein, fiber-rich foods like whole grains and produce,” Moores says.

In my experience, the best policy is to keep sweets out of the house. My ability to refrain from sweets is rather pathetic if the sweets are in my house. If I am at a social event where there are sweets, it doesn’t tempt me but if I am in the comfort of my own home, I have very little self-control.

What’s the best time best time to consume sugar? After your workout as studies show simple sugar is what restocks your glycogen stores the fastest! What do you think in in your protein bars and sports drinks? Sugar! Just…not too much of it…look for 20 grams or less of sugar in your post-workout indulgence!

(Web MD) One of the best ways to manage sugar cravings is to stop them before they start. To help you do that:

Skip artificial sweeteners

. Artificial sweeteners may sound like a great idea, but “they don’t lessen cravings for sugar and haven’t demonstrated a positive effect on our obesity epidemic,” says Grotto, author of 101 Foods That Could Save Your Life.

Reward yourself

for successfully managing sugar cravings. Your reward could be large or small. Remember why you’re working on it and then reward yourself for each successful step.

Slow down.

For one week, focus on your sugar cravings and think about what you’re eating, suggests Chambers. Diet mayhem often results from lack of planning. So slow down, plan, “and eat what you intend to eat, instead of eating when you’re desperate,” Chambers says.

Get support.

Many people turn to sweet foods when they’re stressed, depressed, or angry. But food doesn’t solve emotional issues. Consider whether emotions are involved in your sugar cravings and whether you need help to find other solutions to those emotional problems.

Mix it up.

You may need more than one strategy to thwart sugar cravings. One week you may find success with one tactic, and another week calls for an alternative approach. What’s important is to “have a ‘bag of tricks’ to try,” Gerbstadt tells WebMD. To tame sugar cravings, you really need to “figure out what works for you,” Neville says.

Stay Forever Healthy
Aaron

@ApapapaPaige

Overtraining:

I am very close to the end of my training schedule and my peak race is just 10 days away. Around this time, I become a victim of the heavy leg syndrome. This is something all runners go through from weekend warriors to elites. The underlying question when one becomes the victim of the heavy leg syndrome is: did I train too much? Not enough? Do I just rest from here? Do I continue my training schedule? Do I still race? Well, the answer to all of those is yes, it’s possible or it depends. First, we’re going to look at how one over trains and the symptoms that accompany overtraining. Then, I’ll give you some tips to avoid overtraining.

General Signs of Overtraining: Some general first signs of overtraining are generalized fatigue (that lasts for more than one week during a training schedule), frequent headaches, G.I. distress such as diarrhea, weight loss, a loss of appetite, sexual disinterest, etc… Note that again, these symptoms are all pretty common for hard training and can be explained with logical reasoning. The generalized fatigue from the demand of any novice training schedule. The headaches could have came from stress at home or at work. G.I. distress could have been something bad that you had to eat. Weight loss from your increase in calorie expenditure and a loss of appetite/sexual disinterest simply because YOU’RE TIRED. This does not mean you’re overtraining but if symptoms persist for over a week, it may be time to take into consideration that you’re overtraining.

What drives people to over train: Dr. Timothy Noakes who is the author of Lore of Running suggests that “The single most important reason most runners are prone to overtraining is that we lack the ability to make an objective assessment of our ultimate performance capabilities.” Now, from a physiological perspective, it is correct to say that we all have God given talents and physical limits. However, we rarely ever perform/train to our maximum talent. Therefore, I believe one should experiment with training and even train to borderline overtraining in order to see how much their body can truly handle.

Usually, in my experience, one is not overtraining unless their races are substantially getting worse. If you are continuing to run well, you are not overtraining. Despite the fatigue you may feel. The fatigue you feel comes from primarily inflammation. Every time you run and challenge your body, Interluekin-6 is released. Interluekin-6 is what creates the heavy feelings in your legs, but it is what, along with the release of free radicals and other hormonal responses, increases and creates an adaptation.

Psychological Changes during Overtraining:

Histological changes in muscle including muscle fiber and mitochondrial abnormalities. Years of heavy training could lead to alterations in the genetic material in the exercised skeletal muscles, suggesting that those muscles have a reduced capacity to respond to the stress of exercise. (Healing, Recovery and Adaptation) (Noakes 2003)

Reduced recruitment of muscle fibers due to the brains inability to actively “fire” (recruit) muscles.

“An impaired capacity of the hypothalamic-pituitary-axis to mount the normal hormonal response required to adapt to any external stress, including daily heavy training.” Dr.Noakes

Treating Overtraining: If symptoms of overtraining persist and you are no longer motivated to run, it is essential to rest completely for at least two weeks and even more if needed (up to 12 weeks). If you continue to train or race when you over train, it is considered counterproductive as you won’t be running fast times and you won’t be enjoying running. It will become a miserable experience for you. Also, if you’re a competitive runner and you continue to overtrain for months and even years, you can risk permanent burnout called FAMS (Fatigued Athletes Myopathic Syndrome) (Derman et al.1997). This can be seen in many athletes, such as Alberto Salazar. SO, essentially, if you’re tired, don’t be afraid to take a day off. If you’re still fatigued to the point where YOUR PERFORMANCES SIGNIFICANTLY DECREASE, then you could be overtraining.

Five tips to prevent Overtraining:

5.Eat Healthy and enough: Eating enough quality FUEL from vegetables, fruit, lean meats and complex carbohydrates as well as adequate nutrition can really delay overtraining, decrease inflammation and the heavy leg syndrome and can supply you with sustained energy for training.

4. Always Roll out on a foam roller and take ice baths at least once a week to reduce inflammation and to decrease the risk of muscle adhesions.

3.Cross Train while tired to supplement training/take frequent easy days with casual running or even a day off

2.Create a running plan. You must have a pre-competition phase, a competitive phase and a post-competition phase. Your pre-competition phase must be easy running, casual building your mileage and your long run. You can add some short sprints on hills and on flats as well as longer tempo runs that are above your threshold pace by at least 30-40 seconds but still somewhat challenging. Your competitive phase should all be about specific workouts for your races. Your mileage should be at it’s highest as well as the quality of your mileage. Remember, fatigue during this stage is good—-unless your workouts and races are significantly getting worse. Your post-competitive phase should be a week to four weeks of rest/cross training/easy running. Then you should start up your base training again—-at least four weeks of base training, no more than twelve for the competitive buildup. By actually running a lot but running appropriately, your body will become less fatigued to competitive phase training where it is most challenged.

1. Above all, listen to your body. Remember, the smartest people can over train if they don’t listen to their bodies or push up the thoughts that they could be overtraining. Please take into consideration that you will never reach your genetic ability if you don’t train intensely, but remember to build up correctly and to include frequent rest days after hard workouts or races.

Stay Forever Healthy

Aaron

@ApapapaPaige

Chia, Flax seed and Hemp Seed

Hemp Seed: Hemp seed was used 8,500 Years ago by the Chinese to create durable cloth for clothing. Around 3,000 years ago is when this seed was used for food and as ancient Chinese translations describe, to “heal and revitalize blood flow, veins and arteries.

Hemp seed oil is second to flax seeds in Alpha-Linolenic Acid (Omega 3s) and second to Sunflower oil in Omega-6s. Hemp seed contains all eight essential amino acids that your body cannot make on it’s own. It is proportional to egg whites and soybeans and has higher amino-acids arginine(aids in healthy skin, joints and increases immune system with the production of T-cells) and histidine (which aids in healthy tissues, such as your myelin sheaths which would result in a healthy memory and smooth physical movement of your arms, legs, etc…) Hemp seed is high in vitamins and minerals: B1, Riboflavin B2, Phosphorous, Potassium, Calcium and Zinc. It is also high in the anti-oxidant tocopherols which makes up Vitamin E. You can add Hemp Seed to just about anything.

Flax Seed: Flax Seed originated from the Fertile Crescent which is in modern day Egypt, Iraq, Syria and Turkey. This seed is high in Potasium, Magnesium, Calcium, Phosphorus, Iron, Niacin, Lecithin and Vitamin E. Flaxeed is especially ubiquitous in cleansings due to the 4 Grams of Dietary Fiber–leading to healthy bowls and a cleaner colon! As with most seeds, Flax seed is high in the essential fatty acids and can be added to yogurts, water, cereal, etc…

Chia Seed: This Ancient Mayan seed was made popular by the New York Times Bestseller, Born to Run by Christopher McDougall who described the ancient running tribe, the Tarahumara who eat Chia on the run by adding Chia to water, lemon juice and Sugar. A sports drink! Chia can be added to water to retain water and therefore aid in hydration, as well as be added to yogurt, cereal, etc… Chia is rich in omega 3s and Chia not only contains calcium, but it also contains the trace mineral boron, which speeds the rate at which calcium is absorped and utlized by the body.

A comparison:

Hemp (Navitas Nutrition)- 1.5 tablespoons is 80 Calories

7g Fat

0.7 Sat Fat

3g Carbs

1g Dietary Fiber

1g Sugar

5g Protein

10% Iron

Flaxseed(Flax USA)- 2 tablespoons is 70 calories

5g Fat

0g Sat Fat

5g Carbs

4g Dietary Fiber

3g Protein

0g Sugar

2% Calcium

6% Iron

Chia(Spectrum Essentials)- 1 Tablespoon is 60 Calories

4g Fat

0g Sat

3g Polyunsaturated

(helps reduce risk of coronary heart disease when replacing saturated fat)

4g Carbs

4g Dietary Fiber

2g Protein

7% Calcium

4% Iron

In conclusion, the type of seed you choose depends on what your goals in fitness are. I would say that the HEMP seed is the healthiest overall seed but I would say that you should use all of them in unison.

Stay Forever Healthy

Aaron

@ApapapaPaige

Don’t ever count yourself out. If someone is better, fine. They are better for that MOMENT. For that week. For that month. For that year. But don’t ever let someone outwork you because then you’re rolling over and waving the white flag. Never Give In. Never say die. Never admit someone is better. Be kind and courteous to them. Congratulate them. Give them a hug. But when you look at them, know that you will beat them or that you’re going to fight your brains out trying.

Stay Forever Healthy

Aaron

@ApapapaPaige

@AlwaysOutwork

“I eat organically!” “So you must be healthy?!?”

Not quite.

Organic.com says that Organic food is..”Simply stated, organic produce and other ingredients are grown without the use of pesticides, synthetic fertilizers, sewage sludge, genetically modified organisms, or ionizing radiation. Animals that produce meat, poultry, eggs, and dairy products do not take antibiotics or growth hormones.”

Okay, that sounds great but what are some natural ingredients? OH I don’t know, SUGAR? In all forms, maltodextrin, fructose, dextrose? We need to be skeptical of labels and above all use our common sense. Buying organically can be healthier as I don’t enjoy eating pesticides on my fruit and I also would like the cleanest meat I can…however, when it comes to buying junk food, it will always be just that:JUNK FOOD.

Taking from Menshealth.com here are some examples of Organic claims that are unhealthy:

Smucker’s Reduced Fat Creamy Peanut Butter

The Claim: “25% less fat than regular natural peanut butter”

The Truth: Smucker’s has indeed removed some of the fat from the peanut butter, but they’ve replaced it with maltodextrin, a carbohydrate used as a cheap filler in many processed foods. This means you’re trading the healthy fat from peanuts for empty carbs, double the sugar, and a savings of a meager 10 calories.

What You Really Want: The real stuff: no oils, fillers, or added sugars. Just peanuts and salt. Smucker’s Natural fits the bill, as do many other peanut butters out there.

Kellogg’s Smart Start Cereal

The Claim: “Lightly sweetened”

The Truth: Unregulated by the USDA, the word “lightly” gets tossed around like a Frisbee in the food packaging world. Always take it with a grain of salt; in many instances, “light” is the first sign of trouble. With this healthy-sounding cereal, “lightly” means 14 grams of sugar from 5 different sources, all of which adds up to a cereal with more added sugars per serving than Froot Loops, Frosted Flakes, or Apple Jacks.

What You Really Want: A cereal with less than 10 grams of sugar per serving (and ideally less than 5), with at least 3 grams of fiber per serving. Look at cereal as a sugar-to-fiber ratio; you want a ratio no higher than two to one.

Kelloggs Chocolate Chip Cookie Dough Pop-Tarts

The Claim: “Good source of 7 vitamins and minerals”

The Truth: Five of the seven vitamins and minerals are derived from this product’s first ingredient-enriched flour. That’s the code word for “refined flour that’s had nutrients added to it after it’s been stripped of fiber.”

What You Really Want: A breakfast without the nutritional profile of a dessert. Studies show that people who opt for high-quality protein (eggs, yogurt) over refined carbohydrates (pancakes, bagels, Pop-Tarts) lose weight faster and maintain higher levels of energy throughout the day.

So, try to limit how much you eat out of a box, carton or plastic packaging and you’ll be okay. Also, don’t be fooled to thinking you’re eating healthy JUST because you’re eating Organic..you do not get a free pass!

Share the knowledge!

Stay Forever Healthy

Aaron

Follow on Twitter at @ApapapaPaige if you would like!

Hopefully everyone has a lite and healthy lunch to fuel you throughout the day an hopefully for that afternoon workout!

Stay Forever Healthy
Aaron

@ApapapaPaige

Race Horsesdo not worry about how close they are to the other horses, only on how fast they can finish. They do not see on either side of them because they have a physical barrier preventing them from doing so…THIS is what you need. Don’t worry about how much fitter someone is, how far behind you are and how you need to get fitter faster or some other illogical ideas you have. Run your own race, you are your own person with your own individual body. Sure, be competitive as it will bring the best out of you but at the same time, worry about making progress—-do not become discouraged and then go off course. Be a race horse. Strong, focused and fast.

You are amazing in all that you do.

Stay Forever Healthy

Aaron

@ApapapaPaige

Certified Personal Trainer

Current Athletic Trainer Intern