Nutrition

As a sports dietitian to high school, collegiate, professional, Olympic, over-40 and recreational athletes, I spend a great deal of time talking about performance eating. Many athletes are advised to cut carbs, track macros – or macronutrients (carbs, protein and fat) – or eliminate foods without regard to the...

Seven Foundations of a Healthy Diet Healthy nutrition starts with planning. Mentally or physically map out meals and be sure this food is available. Eat at regular intervals in the day. No longer than 4 hours without food.  Choose whole foods vs processed foods for the majority of your diet (90% of the time) (see...

Maintaining an anabolic environment during training sessions to promote recovery and prevent muscle breakdown. During exercise net protein breakdown and synthesis determines the level of recovery during post-exercising conditions2. It has been shown that consumption of at least 6 grams of protein can stimulate net...

Immediately post surgery  Eat whatever feels appetizing and appealing to you for the first 1-2 days post surgery. You will most likely feel nauseated and not have a large appetite. Drink your calories if that is easiest – 100% fruit juice, Muscle Milk shakes, soda, or PowerAde. Try to eat something small every few...

Does What You Eat Make a Difference to Exercise Recovery? Exercise recovery is one of the most important components of athletic performance. From a sports nutrition perspective, recovery provides time for the body to fuel up while it cools down. Recovery nutrition allows for: Expedited muscle glycogen...

Breakfast is the most important meal of the day, yet only one-third of us actually make the time to eat it. While working with athletes on a daily basis, I hear all kinds of excuses: “I’m too tired to chew, I can’t eat in the morning, there’s no food around, if I eat before working out I’ll get sick, I don’t...

In the United States, we believe in checks and balances from the Federal Government to the hospital. Our assumption is that there is someone safeguarding the consumer. In recent years, we’ve seen the consequences when no one is watching businesses and banks. What you might not know is that since 1994, no one is...

As a sports dietitian and nutrition coach, I am always looking for ways to help my athletes optimize performance through what they eat, how much they eat and when they eat. I like to provide demos, cooking classes and shopping tours and watch them become engaged, excited and inspired to think about their fuel....

If you are like most sports enthusiasts, you are enjoying watching the Olympics. You might be watching this with your children and squeezing this “must see TV” in between basketball practice or taking your child to yet another track or softball practice. As a mom of athletic children, I can remember the...

Many athletes go to great extremes to eat healthfully. Needless to say, the definition of “eating healthfully” varies from person to person and often takes on a religious zeal. “Healthy eating” tends to include these parameters:  No refined sugar, gummy candy, soda pop, sweets No potato chips, corn chips,...