Healthy Halloween!

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Top 10 Reasons to Give Up Dieting

10. Diets don’t work. Even if you lose weight, you will lower your metabolism and gain the weight back.  Potentially more than you lost.

9. Diets are expensive. If you didn’t buy diet products, you could save to put the money towards something that will actually make you feel good.

8. Diets are boring. People on diets talk and think about food and practically nothing else.  There’s more to life.

7. Diets don’t necessarily improve your health. Like the weight loss, health improvement is temporary.  Dieting can actually cause health problems.

6. Diets don’t make you beautiful. Very few people look like models. Glamor is a look, not a size.

5. Diets are not attractive. Take care of your body and mind.  Feeling healthy makes you look your best.

4. Diets can turn into eating disorders. The obsession to be thin can lead to anorexia, bulimia, binge eating disorder or compulsive exercise.

3. Diets can make you afraid of food. Food nourishes and comforts us, and tastes good.  Dieting can make food seem like your enemy. Do not deprive  yourself.

2. Diets can rob you of energy. If you want to lead a full and active life, you need good nutrition, and enough food to meet your body’s needs.

#1 REASON Learning to love and accept yourself just as you are will give you self confidence, better health, and sense of well-being.

From the Council on Size & Weight Discrimination, Inc.

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What is "Normal Eating"?

Normal eating is being able to EAT WHEN YOU ARE HUNGRY and continue eating until you are SATISFIED.

It is being able to CHOOSE FOODS YOU LIKE and eat it and truly get enough of it – not just stop eating because you think you should.

Normal eating is being able to USE SOME MODERATE CONSTRAINT on your food selection to get the right food, but not being so restrictive that you miss out on pleasurable foods.

Normal eating is giving yourself permission to eat sometimes because you are happy, sad or bored, or just because it feels good.

Normal eating is three meals a day, or it can be choosing to munch along the way.

It is leaving some cookies on the plate because you know you can have some again tomorrow or it is eating more now because they taste so wonderful when they are fresh.

Normal eating is overeating at times:  feeling stuffed and uncomfortable. It is also under-eating at times and wishing you had more.

Normal eating is TRUSTING YOUR BODY to make up for your mistakes in eating.

Normal eating takes some of your time and attention, but keeps its place as only one important area of your life.

In short, normal eating is FLEXIBLE AND VARIED, in response to your emotions, your schedule, your hunger and your proximity to food.

Modified from Ellyn Satter’s “Normal Eating” Handout

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No Weigh!

Directly from National Eating Disorders Awareness and Prevention.

A Declaration of Independence from a Weight-Obsessed World

I, do hereby declare that from this day forward I will choose to live my life by the following tenets.  In so doing, I declare myself free and independent from the pressures and constraints of a weight-obsessed world.

  • I will accept my body in its natural shape and size.
  • I will celebrate all that my body can do for me each day.
  • I will treat my body with respect, giving it enough rest, fueling it with a variety of foods, exercising it moderately, and listening to what it needs.
  • I will defy our society’s pressures to judge myself and other people on physical characteristics like body weight, shape, or size.  I will respect people based on the qualities of their character and the impact of their accomplishments.
  • I will refuse to deny my body valuable nutrients by dieting or using weight loss products.
  • I will avoid categorizing foods as either “good” or “bad.”  I will not guilt or shame myself for eating certain foods.  Instead, I will nourish my body with a balanced variety of foods, listening and responding to what it needs.
  • I will not use food to mask my emotional needs.
  • I will not avoid participating in activities that I enjoy (e.g., swimming, dancing, enjoying a meal with friends) simply because I am self-conscious about the way my body looks.  I will recognize that I have the right to enjoy any activities regardless of my body shape or size.
  • I will base my self-esteem and identity on that which comes from within!

I couldn’t have said it better!  Fuel your body for your training and your sport!

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October is one of my favorite times of year!  Yes, GO CARDS!!!! But also for Fat Talk Free Week!  I wish we could educate every month on appreciating what we have and positive body image.

Every Body is Beautiful!  No Body is Perfect!

Fat Talk Free Week is a five day effort to increase public knowledge of dangers of fat talk and the effect it has on people’s self esteem and confidence.

Fat talk describes all statements made in everyday conversations that emphasize the thin ideal and add to people’s dissatisfaction with their body.

Examples: 1. “I need to lose 5 pounds.” 2. “I’m so fat.” 3. “You look great. Did you lose weight?” 4. “I can’t wear that.  It make me look fat.”

Stay tuned for tips to have a healthy body image

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5 Pro-inflammatory Foods

Prevention is one of the most important tools you can use to stay healthy! Most consume too many pro-inflammatory foods which are linked to many chronic diseases.  Here are 5 foods to decrease your intake and balance by incorporating more vegetables, fruits, beans, seeds, and nuts!

1. fried foods
2. coconut oil
3. butter
4. meat
5. partially hydrogenated oils

Overall balance of intake is the most important.

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Athlete's Plate

As an athlete you have to fuel different then the average population.  Always find what works for you!athlete's plate hard training




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Decrease soreness

The role of dietary components and their relation to anti-inflammatory properties in the body is a great way to recover from workouts and in some cases help decrease injuries related to inflammation.

Always start with whole foods first. Phytochemicals are a great benefit to antioxidant properties as well as anti-inflammatory foods.

Nutrient  – Food sources

Lycopene – tomatoes, grapefruit, guava                                                                                   Lutein – egg yolks, leafy greens                                                                                                       Zeaxanthin – green vegetables and eggs                                                                                 Astaxanthin – pacific salmon                                                                                                                  Catechins – tea

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In Season

There are several great sport nutrition recommendations and guidelines. One of them is, do not try to lose weight during season and allow your performance to suffer.  If you are not at the weight that you want to be for performance, then I encourage you to seek out a registered dietitian and healthfully change your eating habits to fuel your sport, your metabolism, and your life!

Change the goal of weight loss to thinking of a healthy body.  Meaning, healthy body composition. Your muscle mass versus fat mass.  If you decide to “diet” with out fueling for your body you will actually lose muscle, glycogen, vitamins and minerals and very little fat.

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5 Ways to Get the Most Out of Your Sports Drink

With all of the variety of sports drinks it’s hard to know, which one to use or how to use it.  Make sure you are choosing what works best for you and fueling your sport!

1. Do not wait until you are thirsty to drink.  Drink proactively. Do not allow yourself to become dehydrated during a workout.  Drink about 2 cups of fluid 1 hour before, 1/2c 15 minutes before and take a couple sips every 15 minutes throughout your activity.  When activity lasting longer than 60 minutes incorporate  a sports drink.

2. Fuel with the Carbs, electrolytes and fluid. Do not dilute your beverage because you are then diluting the nutrients too. You will not take in enough electrolytes and carb if you dilute your drink. If you don’t like the taste of your drink, then consider choosing a different sports drink.

3. Check the label. Many athletes choose a drink because it’s popular versus choosing by the nutrient needs for them.  Always consult a Sports RD to determine your individual nutrient needs.  It’s recommended that you get a minimum of 100
milligrams of sodium per 8 ounces of sports drink.

4. Drink what you like.  Don’t just choose a drink because a teammate told you it is the best.  If you do not like the way it tastes you will not drink enough to stay hydrated.

5. Keep it sport/exercise specific. Only consume your sports drinks when needed.  If you are exercising for over 1 hour then you may need a sports drink.  If you are exercising in hot/humid climates you may need a sports drink.  If you are having it with your daily lunch, then you should just be having water.

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