Nutrition

Sustained Energy Combo

11.12.2015
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I’m all about energy. As a sports dietitian, I teach people how to have the energy they need to get through practices and games. And then there’s us everyday folks who need energy just to get through our day!

I’m always looking for combos of food that give me instant energy, but I don’t want to spike and drop in energy. What goes up must come down. The key to preventing the “down” is to have combinations of food that give you some energy right away, and combine it with something that lasts.

Carbs, for all of the good and bad you hear about them are actually our body’s preferred source of energy. We need carbs! I prefer my grains to be as whole grain as possible to get all of the fiber and antioxidant benefits of those whole grains

Don’t Break the Bank – 6 Ways to Eat Clean on a Budget

6.08.2015
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What’s holding you back from eating clean? For many, the concept of buying fresh ingredients to cook healthy meals is associated with higher grocery bills. It seems that you would save time, and money, by swinging into a drive-thru for tonight’s dinner. While you might save time eating fast food, it’s possible to eat a clean diet filled with fresh fruits and vegetables without breaking your bank account. Below are 6 tips to eat clean on a budget! – See more at: http://dietdiva.net/dont-break-the-bank-6-ways-to-eat-clean-on-a-budget/#sthash.PIavMgcM.dpuf

The Hidden Benefits of Watermelon

7.07.2015
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Watermelon lovers rejoice – your favorite refreshing snack is also great for you! While these melons often have a bad rap (think: 92% water and lots of sugar), they are actually considered a nutrient dense food – rich in vitamins, minerals, and antioxidants while remaining extremely low in calories. Check out these four amazing benefits of watermelon below!

Lycopene leader. You’ve been hearing it since you were a little kid: strive to fill your plate with a variety of colorful fruits and veggies! Lycopene is the pigment that gives produce a vibrant red color. While tomatoes often come to [...]

Healthy 4th of July Recipe Round Up

30.06.2015
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Cheeseburgers, hot dogs, potato chips, pasta salad, and apple pie – all staples of any Independence Day cookout. These options make it easy to quickly over-indulge on salt, fat, and sugar without even realizing it! Luckily, there are plenty of nutritious alternatives you can bring to your neighborhood celebration. Check out the recipes below for 4th of July inspiration – red, white, and blue has never tasted so good!

6 Ways to Stay Slim on Vacation

23.06.2015
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Wherever you travel this summer, bring your fitness and nutrition goals along with you! The rest and relaxation of vacation doesn’t have to usher in indulgence and loss of motivation. Instead, view your next trip as the perfect chance to stick to your goals in new and exciting ways! Follow these 6 easy tips to make this vacation the healthiest one yet.

Nutella Crepes with Fresh Berries

19.06.2015
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Everyone needs a treat once in a while. The key word here is treat. A dessert portion should be small or “treat” size, it should not be the size of a meal. Fruit is a nutritious way to satisfy your sweet tooth and with this recipe you are getting a perfect portion and dose of sweetness from the fruit. Did you read Monday’s post from this week? Check it out! Dessert Anyone? Satisfy your Sweet Tooth.

Nutella Crepes with Fresh Berries

Prep Time: 5 Minutes

Cook Time: 5 Minutes

Servings: 1

Ingredients: 

1 pre-made [...]

Antioxidants for the Athlete

16.06.2015
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Antioxidants for the Athlete

How are antioxidants linked to performance? Physical activity brings on oxidative stress and tissue damage. Too much of this can have a negative impact on performance. Antioxidants can be helpful in reducing tissue damage and aid in post-workout recovery. A diet rich in vitamins, minerals, antioxidants, and anti-inflammatory food is recommended for all athletes, but don’t go overboard. Moderation is key! The form in which you take antioxidants also makes a difference.

It is best to get antioxidants in the form of whole foods like fruits, vegetables, nuts, whole grains, and [...]

Dessert Anyone? Satisfy your Sweet Tooth

15.06.2015
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My favorite meal of the day: dessert. As soon as nighttime rolls around, I want to curl up on the sofa with a bowl of ice cream and settle in to watch my favorite TV show. My idea of a fun Sunday afternoon is whipping up a new brownie recipe or grabbing Italian ice with my friends. While it’s important to limit my refined sugar intake, there’s no way I’ll be able to completely cut out dessert. Luckily, I’ve discovered ways to satisfy my sweet tooth without all the guilt. Check out the swaps you can [...]

5 Tips to Keep You Running toward Weight Loss

10.06.2015
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5 Tips to Keep You Running toward Weight Loss

Are you a runner hoping to lose weight this summer? Check out these tips to get you started and keep you going! Running can be as relaxing or intense as you make it, depending on your exercise goals. Along with running, hydration is important especially in the summer months. Eating a balanced diet and timing meals and snacks with runs are vital for muscle recovery.

Below are 5 tips that have helped runners with weight loss

1. Keep a Food Journal or Logging in a Meal Tracker app

Runners [...]

Benefits of Sugar for Performance

2.06.2015
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Disclosure: As part of my ongoing work with the Gatorade Sports Science Institute, this post is sponsored.

Have you seen these hysterical “Sweat It to Get It” Gatorade videos with Peyton Manning and Cam Newton? Not only do they crack me up, I love the messages in this campaign… Gatorade Thirst Quencher is intended for athletes that sweat for at least an hour.

For the past 5 decades, Gatorade has made athletic performance a priority, formulating its products based on research conducted by the Gatorade Sports Science Institute (GSSI) or supported by a body of published literature.

With all the [...]