🥳Celebrating TWO Successful Years of Business!🍉

Nutrition with Wendi has officially been blessed to offer health and nutrition services for two successful years! I established our LLC. on August 23rd, 2019, in East Lansing, Michigan. It is because of your support and trust that we have come this far.

 

Over the last two years, we have grown exponentially…

 

Some humble and exciting highlights from the last couple of years include:

Clients and athletes absolutely smashing their goals (check out our testimonial page or Instagram for success stories!

See how 16 YO football linemen lost over 40 lbs during his off-season after working with Wendi. Testimonial here!

 


Nutrition for Healthier family services was a popular hit for sports families on the go! (Hear directly from parents who work as teachers and have young teen daughters in sports that benefited from Wendi’s guidance)

 

 

Being blessed with the opportunity to speak to the Michigan State University Women Entrepreneurship Group on how to establish an LLC.

 

 


A print publication featuring, “Five Things You Need to Know About Creatine”, published in the COACH & A.D. Magazine.

 

Bringing on two virtual assistants who Wendi mentored as part of the “NWW Virtual Assistant Mentorship Program”.


We launched a Bi-Monthly Newsletter!! We have had over 300 subscribers since launching the newsletter in May. The newsletter offers a collection of sports nutrition resources, healthy eating tips, recipes, and MORE delivered right to your inbox for FREE! Be sure to sign up if you haven’t!


Launch of Group Nutrition Coaching packages which include Men’s Healthy Lifestyle, Learn It, Live It, Lose It, and Couples Nutrition Coaching!

 

 

 

Partnering with several colleges and high schools across the country and in the UK to deliver performance nutrition resources.

 

Being invited to WILX in Lansing Michigan to do a segment discussing how to build a Greek yogurt parfait!

 

 

Honored as a guest on ABC 6 News – KAAL TV to discuss how to overcome the pandemic pound weight gain concerns.

Speaking to the Winona Police Department on healthy eating and the importance of sleep!

Presenting at the clinics like the University of Iowa Running Symposium, and being asked to present at ACSM this fall!

 

Honored as a guest on many podcasts like (Catalyst Health, Wellness, and Performance Coaching with, Dr. Bradford Cooper of Catalyst Coaching Institute, Coach AD, Muscles and Management Podcast with Gerry DeFilippo, Iron Radio, Fitness Disrupted with Tom Holland Fitness, Sprinter’s Compendium, and Strength Talk Shop, LTAD Chat with Joe Eisenmann PhD , Trent Loos on Rural Route Radio) – View the collection of podcasts on our website or download on Spotify!


Hosting our first dietetic intern from Grand Valley State University! We hope and pray to host more dietetic interns in the future to pay it forward!

Wendi was recognized at the 18th International Society of Sports Nutrition conference this past June with an award. Wendi was honored for her efforts in translating the science into practice for consumers, coaches, and athletes! There’s so much misinformation out there so this was a big one! Huge thanks to Dr. Antonio and the entire ISSN!

 

 

 


Thank you all for supporting Nutrition with Wendi! It’s the clients, athletes, supporters, and followers who have gotten us where we are today! God willing, we will continue during these tough times to provide you with the most up-to-date science, sports nutrition guidance, and serve as a credible source of health information.  Thank you for trusting us as your expert in health, nutrition, and performance! Thank you to those who have also sent us referrals. We look forward to serving you all in the upcoming months and years as we grow!

I can’t thank you all enough for your support during such confusing times where there is information overload. Sincere thanks to those who have shared my content on Twitter over the years. I started my Twitter page back in 2015 and have been Tweeting relentlessly since then. We have reached just shy of 10k followers which is pretty neat and totally unexpected. I appreciate every single one of you!!

As a celebratory thank you please ENTER THE GIVEAWAY FOR A FREE HYDRO FLASK! See the post on our Instagram page and be sure to follow the instructions on how to be entered and eligible to WIN!

 

Support your small businesses so they can support you! 💯 All glory to God!

 

Don’t forget to be kind and surround yourself with positive people, places, and foods that support the life you want to live! May God strengthen your faith and trust in His plans during this time.

Wendi Irlbeck, MS, RDN, LD, CISSN is a registered dietitian nutritionist and performance coach. Wendi utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Wendi provides virtual services including telehealth but is based in Grand Rapids, Michigan. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and scheduling an appointment with her on her website.

What can hiring a sports nutritionist offer your program? Learn more hereTestimonials of Wendi’s expertise from colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on her website. You can also follow Wendi on TwitterFacebook, and Instagram for more nutrition information

A Guide To Healthy Eating Out For Student-Athletes and Adults

I advocate for planning both meals and snacks when you will be traveling for work or games, but also vacation. Please see previous travel nutrition resources that I have outlined on both Instagram and Twitter. You can absolutely be healthy and meet both your health and fueling needs by scoping out the menu, restaurants, and hotel options ahead of time. Many often struggle to make good choices at the moment so it’s wise to plan ahead. I always express we have time to map out our travel because like sporting events and work meetings we know the calendar in advance. In previous blogs and presentations, I have made the effort to always say, “opportunity favors the prepared.” Despite the limited choices, you can make healthy choices at fast food places, gas stations, restaurants, and even concession stands.

So here are some guidelines to equip you with tools to make successful choices on the road, at the table, in the drive-through, and at the sporting event.

-Travel (Pack a cooler).

-You always want to pair a protein with produce.

-Failure to plan will result in limited options and will put you in a situation to be less inclined to make a healthy choice that supports your fueling and health goals.

Produce

-Fruits like (apples, pineapple, kiwi, strawberries, oranges, banana)
-Veggies like (cucumber slices, carrot and celery sticks, sliced bell peppers, cherry tomatoes)
Protein sources
-Hummus, string cheese, Greek yogurt, RTD protein shakes (Muscle Milk, Fairlife, Corepower, Orgain)
-Grilled deli meats like ham, turkey
-Canned tuna or tuna in a bag
-Beef or turkey jerky
-Protein bars (Quest, RXbar, One bar)
-Hard-boiled eggs
-Cottage cheese
Carbohydrates/whole-grains

-Oatmeal packets
-Whole-grain pitas, muffins, wraps, tortillas, bread, rice cakes, and crackers
-Baked goods ahead of time (whole-grain pancakes, waffles, oat bites)
Healthy fats
Snack pack nut butter (sunflower, peanut, cashew, almond)
-Unsalted nuts and seeds (almonds, pistachios, cashews, sunflower seeds)
-Peanut butter oat bites
-Guacamole/avocado snack packs
Click here to use my discount code (143NWW) for 15% off any Nut’s N More nut butter or powdered nut butter.

Combinations include:
-Grapes and string cheese
-Turkey whole-grain sandwich
-Fruit and nut butter snack pack
-Applesauce and hard-boiled egg
-Spinach, veggie, grilled chicken salad, sliced avocado
-Bell peppers (green, red, orange, yellow) 4-6 peppers in baggies
-Hummus and cottage cheese in contai

ners to add to sandwiches and fruit
-Greek yogurt parfaits and mason jar overnight protein oats

Fast food/eating out guide
Remember to visualize building a healthy plate that meets all your food groups (lean protein, healthy fat, fruit, veggie, dairy, and whole-grain). See the performance plate here for student-athletes and a weight-loss/healthy plate for adults.
-Always choose grilled, baked, roasted, or steamed in regards to veggies and protein
-Make sure your bread or bun is whole-grain
-Water in place of soda and fruit juices
-Reduce portion size (don’t supersize to save a buck) your waistline will thank you. Ask for a to-go box immediately upon ordering to have a plan to portion control.
-Replace fries with Greek yogurt, salad, or fruit cup option
-Ask for dressing on the side
-Replace mayo with avocado as a healthier option to increase creamy taste, texture, and flavor
-Use olive oil or avocado in place of dressing if able
Examples:
Subway has protein bowls now!
You can replace the high-fat, high-kcal dressings, mayo, or spicy blue cheese dressing with avocado or olive oil.
You can also ask for the dressing on the side. Choose grilled chicken instead of fried. Ask for additional proteins (egg, grilled meats, cheese) to meet your needs!

Chick-fil-A (one of the most popular fast food places amongst teens and my athletes personally)
Young athletes and adults will still go to fast food places and will yes, eat chicken nuggets. So, practical tips are something I am a huge proponent of. Would I rather you eat a grilled turkey cheese sandwich on whole-grain bread, spinach, and avocado slices with fruit? Yes, absolutely!  But the reality is …that won’t always be an option. So, read on for healthy options at Chick-Fil-A!
  • Choose grilled chicken nuggets instead of fried and pair with a salad (dressing on the side) and a fruit cup
  • Choose their Greek yogurt parfait or Egg white grill for breakfast
    • Nutrition information:
      • 90 calories, 9 g of fat, and 26 grams of protein
  • Another healthy option is the Chick-Fil-A Cool Wrap!
    • Nutrition information:
      • 470 calories, 24 g fat, 22 g carbs, and 43 g protein
  • A grilled chicken sandwich is also a wonderful option
    •  Roughly 380 kcal, 44g of carbs, and 28 g of protein!
    • You can ask for extra tomato and lettuce
    • If you’re concerned about consuming more protein and fewer carbs you can use half the bread. Bear in mind the bun is multigrain so it is still healthier than white as it contains B-vitamins and has not been stripped of its nutrients like most white bread.
    • Fruit cup instead of side salad or ask for dressing on the side and enjoy the salad.

When eating at a sit-down restaurant:

-Scope out the menu before going

Never go to the restaurant OVERLY HUNGRY! You will overheat and be unhappy with yourself.

Have a small snack before you go containing some protein. A few great choices would be:

  • 1/2 apple with some peanut butter
  • 1 string cheese with cucumber slices
  • Hummus and carrot sticks
  • 1/2 protein bar (travel remember)

-Meet your needs (protein, produce, portion)

-Ask for a box before the food arrives to have a plan to consume the proper portion. (Many restaurants often serve 3x the appropriate portion). Consume half of each of the food on your plate and put the remainder in the box to take home or put in your hotel fridge!


Concession stand/gas station eats

**Keep in mind convenience stores should not be your reliance as you will spend more money out of sheer convenience. Versus if you purchase these items ahead of time before travel you will save money and also not put yourself in a situation to be limited in making a healthy choice.

But should you need to stop without packing a cooler here are some healthy options!

-Nuts and seed bags (pistachios, walnuts, pecans, cashews, almonds)

-Pick fruit (apple, pear, fruit cup, grapes, banana) and pair it with a protein bar (see above options)

-Hard-boiled eggs paired with fruit

-Cheese sticks

-Sparkling water, zero sugar Gatorade, flavored waters, propel ect. (avoid fountain sodas)

Beef or turkey jerky (watch sodium)

-Almond butter or peanut butter packs (Justin’s Almond Butter  or Jif)

-Hummus and carrots mixture

-Greek yogurt (Chobani is found at every gas station)

-Quest protein bars or RXbars (almost every gas station carriers these)

-Muscle milk, Fairlife Corepower protein shake, Shamrock Farms Rockin’ Refuel, and Organic Farms

 

In closing, failure to consume enough quality protein, carbs, and overall kcal will increase the risk of injury, decrease performance, hinder cognition, blunt focus, and limit the overall health athletic performance of the individual. Nutrition can make a good athlete great or a great athlete good. It is also important to lead by example if you are a parent or coach leading a group of student-athletes.

This blog offers several tools to fill your toolbox as a coach, athlete, parent, and beyond. I am passionate about helping both young student-athletes and adults live a healthy lifestyle. I kindly ask you to share it on social media pages as well as with your student-athletes.

Say a prayer for our government officials in office while you’re at it. Our world needs some extra prayers and kindness. As you know, I am a Christian-focused dietitian and am employed by Jesus Christ. This entire platform is used to help my fellow brothers and sisters in Christ nourish their temple. But for the goal of glorifying God. It’s all for Him.

In good health, safety, and athletic performance,

 

Wendi Irlbeck, MS, RDN, LD, CISSN

Wendi Irlbeck is a registered dietitian nutritionist and performance coach. Wendi utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Wendi provides virtual services including telehealth but is based in Grand Rapids, Michigan. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and scheduling an appointment with her on her website.

What can hiring a sports nutritionist offer your program? Learn more hereTestimonials of Wendi’s expertise from colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on her website. You can also follow Wendi on TwitterFacebook, and Instagram for more nutrition information

No Cooking Required Meal and Snack Ideas for Student-Athletes

A few weeks ago I went into Target and took several images of foods I would personally recommend to my student-athletes and active adult clients. If you recall I posted a thread of a few photos from the grocery shopping trip on Twitter. These are great options for anyone looking to improve their health with limited time and little to no cooking skills.

Remember my, “put down the phone and pick up breakfast post?” Be sure to check that out as well! If you have time to scroll social media you have time to eat breakfast!

Many of these items and ideas are great for the pantry at home or for the college dorm!

Breakfast ideas:

English muffin cut in half with sliced avocado paired with 3/4 cup Greek yogurt and mixed blueberries and raspberries.

 

 

 

A glass of Fairlife chocolate milk or plant-based alternative + Kashi cereal 

 

 

 

See grab-and-go options that can be prepared ahead of time.

(no cooking required of course)

Greek Yogurt Berry Bark Bites! Recipe here

 

 

     Mason jar protein Oats

Frozen breakfast bagel sandwich or breakfast burrito

 

Greek yogurt parfait 

Make the night beforehand (Greek yogurt, berries, chia, nut butter)

English muffin/Whole-grain pita wrap with mashed banana and peanut butter

 

Toast + 2 oz. deli turkey + 1 oz. cheese + tomato wedges paired with chocolate Corepower

 

 

Wendi’s tasty Greek yogurt breakfast toast recipe

 

 

Hard-boiled eggs + apple + string cheese

 

 

Protein smoothie bag (Prepare the night beforehand frozen berries, spinach, chia seeds, whey protein powder and place in zip lock baggie) Pour into blender with milk and add Greek Yogurt the morning of and blend!

Microwave egg-omelet in a glass bowl with spinach, kale, bell peppers + banana, and low-fat milk.

Kodiak instant oatmeal +strawberries + Greek yogurt

Grab and go peanut butter packs paired with fruit

Kodiak Cakes Power Cup Muffins (12 g of protein but you can add milk and Greek yogurt to increase protein) + fruit for more energy!

 

Kodiak cake frozen waffles or pancakes paired with grab n-go nut butter packets + 1 apple

 

 

RX nut butter packets or Nuts ‘N More

Click here to use my discount code (143NWW) for 15% off any Nut’s N More nut butter or powdered nut butter.

NWW POWER SMOOTHIE!!! Greek yogurt protein smoothie blended with 1 cup spinach, 4 oz. low-fat milk and ½ cup whole-grain oats. See recipe

See other breakfast options or read my full blog Motor Revving Breakfast Ideas here!


Lunch ideas:

  • Spinach bowl topped with two hard-boiled eggs + 1-2 tbsp chickpeas, raspberries, almonds + avocado slices + Kind bar
  • Greek yogurt parfait, pepper/cucumber slices, apple, RX bar, cheese stick

 

Microwavable lentil pasta + add pre-cooked meat + cheese + marinara sauce

 

 

Whole-grain pita with 3 oz. deli ham + carrot sticks + kiwi slices + almonds

 

 

Whole-grain turkey cheese, spinach, tomato sandwich with mashed avocado + mixed fruit cup + serving of whole-grain pretzels

 

If you’re really pressed for time this lunch idea is for you!

Tuna packet (17 g of protein)

Pre-packaged carrot sticks & guacamole

Whole-grain English muffin

Apple, banana, or pear (backpack stable)

See other travel options here


Dinner ideas:

                            Microwavable sweet potato

Fully loaded with sour cream, cheese blend, chives, topped 1/2 cup Greek yogurt, or cottage cheese. Pair with a slice of Ezekiel toast topped with avocado, and microwavable egg. Here is an example Recipe

Grilled chicken salad

2 oz of pre-grilled chicken added to a bed of spinach + romaine + ½ cup black beans/chickpea mix + mixed cheese blend, 1 sliced hardboiled egg, 1 tbsp. sunflower seeds with a dressing of choice. Highly recommend Bolthouse Farms Greek yogurt as a healthy dressing.

Riced veggie tacos

Frozen bag of riced veggies cooked in the microwave that can be topped with edamame, salsa, in a whole-grain tortilla, shredded pre-made pulled pork, cheddar cheese blend with avocado slices.


Snack pairings (snacks should contain protein and carb) for athletes and for less active days a protein + a plant/healthy fat).

Snack pack nut butter + fruit

Greek yogurt cup + almonds

 

 

 

Tuna packet + veggies

 

 

 

 

Guacamole to go

String cheese sticks + applesauce

Chocolate milk + cherries

RX Oats + fruit

Grapes + cottage cheese

 

Applesauce + Kashi bar

Hard-boiled eggs Nuts + dried fruit + cereal (healthy trail mix)

Greek yogurt + pumpkin pure + chia

Cottage cheese + kiwi + cinnamon spice

1/2 Turkey cheese bagel

Toast with sunflower seed nut butter (PEANUT FREE OPTION) + banana or kiwi slices

 

 

 

Hummus + cucumber/carrot/celery stick mix

CorePower protein drink + fruit

Overnight protein oats (chia, milk, flax, cinnamon, fruit, honey, or nut butter) See my recipes here!

Protein oat bites

 

 

 

 

Hard-boiled eggs + apple

 

 

 

 

Cottage cheese + fruit

RX layers protein bar + pineapple

 

 

 

 

 

 

Squeezable apple sauce packets + RX bar

Teriyaki beef jerky + pre-cut bell pepper slices

Hummus + apple + celery and carrot sticks

Greek yogurt + PB2 + unsalted almonds

 

Serving of trail mix + 2 hard-boiled eggs

Quest protein bar + watermelon slice

 

Skinny pop popcorn + string cheese

 

 

Whole meals first supplement second. Supplements are meant to satisfy small gaps in nutrition and to avoid nutrient deficiencies. Good nutritional habits must be established first. For additional guidance to ensure your athletes are meeting their protein and carbohydrate needs check out this article. No supplement can replace whole foods. See pantry staple ideas for athletes here!

 

 

All items are available at Target or Trader Joe’s!

In good health and wellness,

Wendi Irlbeck, MS, RDN, CISSN

Wendi Irlbeck, MS, RDN, CISSN is a registered dietitian nutritionist and performance coach. She utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Wendi provides virtual services including telehealth but is based in Grand Rapids, Michigan. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and scheduling an appointment here.

What can hiring a sports nutritionist offer your program? Learn more here.

 

Testimonials of Wendi’s expertise from colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on her website. You can also follow Wendi on TwitterFacebook, and Instagram for more nutrition information. 

“The Sixty Dollar Effect”

Part one authored on 8/4/2021

Last Sunday, Pastor Tom of Calvary Church, in Grand Rapids discussed contentment and the 3 steps to achieving contentment in your life. During worship, I always take notes and try to dig into the message from God so I can unpack it later in the day to best implement what I learned into action. This service was a little different. So different that I wanted to share some magical moves God made that I can’t stay quiet about. But first, the three ways to achieve contentment include:

1.Rejoice in God’s provisions

    • Be grateful for what you have been given by God. If you’re reading this, you likely have all that you need because you have access to the luxury of technology. That is a blessing. Be grateful for what you have because God has provided and meet all of your essential needs. He may not give you what you “want”, but God sure does provide what you need. I thank heavens for that because what God has in store for us is always so much better than what we as humans, “want”.

2. Understand contentment is not connected to circumstances

    • What is going on in the world or who is the president should not affect your gratitude for God and the joy you should feel for His love and provisions.
    •  No one is ever happier or more joyful by acquiring more “stuff” or going from one activity high to the next. This speaks to me as a small business owner who is constantly working on my next client, sale, and growing the business that I have given to God. I have learned that it is not about acquiring more but being humbled and grateful in the now. Which should not be affected by the current circumstances whether they be good or bad.

3.Contentment is learned

    • Being happy and joyful for what you have is not a natural response for most humans. We complain constantly, I included about not having what we “want” and what we think we need.
    • Think of Apostle Paul who was in prison and was still joyful. I bet most of us would not be joyful if we were in prison. Especially if we were in prison due to unfair or unjust circumstances. Jesus wants us to be reliant upon Him. Not self-sufficient but Jesus Christ sufficient.

During this worship service, Pastor Tom shared about a man and his wife who sold all their possessions to start an orphanage. The man’s name was George Mueller. Long story short one day a wealthy businessman walking on a trail donates the necessary money needed to keep the orphanage in operation, I.e. coal, food, and basic needs. George had prayed for God to help because they were down to their last day of rations. So, God provided via the wealthy businessman who donated enough for them to get by for the next two days. God provides what we need. Let it be known to him because He cares for you.

Hang with me as I promise this is a magical message.

After church on Sunday, August 1st, I went and did my workout at the downtown YMCA in Grand Rapids. Following the workout, I did my post-lift recovery walk around downtown. During my walk, I was reflecting on my life, God, and where I am currently at.  As any Christian does, trying to make sense and how I can apply what I had learned in church that morning. I decided no matter what storm encases me I need to choose joy in my current situation both personally and professionally to achieve contentment. Because it does not matter what I have or do not have because I have all I need, I have Jesus.

A concept that is not easy to remember when we are in the thick of pain, suffering, experiencing financial hardship, loss of loved ones, relationships, and more. All of which have hit me the last year and brought me closer to Christ. Instead of blaming and playing victim, I took my power back with God’s help.

I have built my strength from God’s grace, lessons, and have built my last year of life on His will and rock. Many do ask me, “Wendi, where do you get your motivation from?” I used to respond with my work ethic as a child, finances, achieving success, or simply something about myself, etc. But now my answer and motivation are simple, “to Glorify Christ in all that I do. Being healthy for God so that I can help other people.” See my recent Instagram post on this.

 

God doesn’t need me, just like He does not need you. But He chose you and He chose me. He loves us and wants us to experience His blessings. He loved us so darn much He gave up His only Son, Jesus to die on the cross for our sins. By living my life for Christ I have so much motivation to be healthy, kind, and giving to others. We are ambassadors of God in the work we do. For me, that means as a dietitian, business owner, daughter, sister, friend, and more I must live as Jesus would. Yes, I fall short, and always will but the more time I spend in His word, worship and with Him in solitude the more I become like Jesus. I also have more peace in my life knowing heaven is my eternal home and none of this stuff on earth matters. Truly, Jesus does is not interested in our performance. Jesus is interested in our hearts. Our joy comes from the Lord when you’re truly a follower and have 100% given your life to Christ. I learned that lesson much later in life, but I am glad it was late than never. Jesus is all I need because back to the circumstances of the world, well look around or turn on the TV things aren’t looking great. But Jesus’s love for us and grace never waivers. Back to my story on my walk post-workout.

Back to the point, of achieving Joy. On my walk last Sunday, I saw a homeless man very parched from across the street. Two young men walked by him. The homeless man cried out to them, “have some change to spare?” The two men walking by were about my age and responded with, “no, I have no cash.” Now some context here, years ago before I was a believer I would have thought, “wow what a bum. Asking for money. Go get a job.” But since learning humility and walking life in alignment with God the last few years I have been less likely to judge. Because I do not want to be judged. We also have no idea what landed that man on the streets. I remember thinking to myself, “I wish I had some change or something.” I then actually prayed to myself, “Lord help me find some spare change on the ground to give this man.” There was something about this situation that really made me want to give. Historically, I have given the change to homeless walking through the YMCA parking lot here in Grand Rapids because God says to “give”. And giving a dollar is nothing I can’t spare and it’s a good thing to do that is easy. Sure, do I selfishly want to keep the money to pay off student loans, of course. But the more I grow in my faith the more I know that I am here to glorify God, and not just worry about my own needs but to help others. Plus, if today Jesus came the student loan debt won’t matter.  However, being a kind human will. Remember that fellow Christians. We can’t take anything with us when we go. That means not only assets but also debts.  Don’t get me wrong, I believe in working hard and earning everything. It is how I was raised but practicing love and giving to one another is something that has brought me more joy than paying my student loan fees each month.

I prayed about “getting needs met” for this man. I had nothing on me to give. I had my car keys and sunglasses. I prayed that God would help me find some change on the street to give the man on my walk but nothing came about after several blocks of looking aimlessly. Once I got back to my car, I looked for change and found nothing. Of course, though, I could have driven to the store to buy water, and give it to him. But I drove home to prepare for my busy week of clients. I journaled about the experience before going to bed.

I woke up the Monday after feeling a bit of unrest. Pastor Tom said that if we prayed to Jesus, we would have our needs met along with others. My needs were met but the man I walked by did not. I thought about the rich businessman who immediately stopped in his tracks and gave the orphanage what they needed for the next two days and thought, wow what a great role model. Lord, please forgive me for not driving back to give that man some change. Then I went on to do the final touches on my business newsletter that I had spent hours slaving on. I felt a bit restless as I had not taken my morning walk. So I went out for a walk and decided to take a totally different path than usual.

While on my walk, I was feeling frustrated, stressed, and then even more guilty because I am not having contentment for my life. Which I just learned in church the day before. I began thinking okay, I can do this. I can learn this and practice it. Because as I had learned in church yesterday that it is a learned skill. So, I told myself time to learn a new habit and skill let’s go! So, I spoke aloud while walking “Stop complaining Wendi. What are you grateful for, right now let’s go list off five key items.”

I rambled off, health, opportunity, legs to walk, brain to think, sunshine on my skin, safety, a business, purpose, God’s love, and God’s grace. I took one more step, then I stopped and in front of me on the sidewalk was a crisp $20.00 bill. I thought woo lucky day! Then I remembered and muttered, “God provides, God delivers provisions.” I immediately looked up to the sky, flashed God a giant smile knowing He is listening, and answered the prayer I prayed!! God answered my prayer requesting some petty change on the sidewalk to give to the homeless man. Only instead of some coins, Gods put down $20.00. That’s the thing about God is there are no coincidences. The $20.00 should have been filthy since it was on the sidewalk near a bunch of brush and sticks after rain showers. But it wasn’t. I stopped, prayed, and thought I am going to go back to the spot I was walking at later and give this money to this guy or whoever is in the spot. How amazing is God?

I kept walking and a few steps later laid another crisp $20.00 bill and I thought WOW you have got to be kidding me? As I reach down to pick up the crisp $20 about 6 feet ahead was another $20.00 in the grass. To remind you I was praying for a whopping $0.60 to give to this homeless man. But God provisioned $60.00. To you non-believers reading this here is the picture of the fresh $60 because it was too clean and crisp to not be blessed by God.

Did I selfishly want to keep the sixty dollars and go on my way thinking what a lucky day? Sure, but that would be Satan’s work and I don’t work for him, nor do I belong to him.  I work for God. I belong to God. I am a child of God and I proudly proclaim my faith in the Lord. Additionally, this isn’t my money in the first place and greed is not Godly. Greed is a form of evil. Like Adam and Eve in the garden. We always want “more” when we should have contentment for what God has given us. See the connection here? I hope so!

God blessed me with sixty dollars to help others and experience joy in the blessings of giving. God wants us to be joyful. I went home immediately after that walk to write down what had happened because this is a ripple in God’s work. Lately, I have not been hearing from Him and felt I likely have not been listening. SO, by practicing what I had heard in church and trusting God showed up and worked some magic. God is not interested in our performance here on earth but in our hearts. If your heart is in the right place, and you live in alignment with Jesus your odds of heaven are looking pretty good.

I am not sharing this to brag and say, “look at me but a look at HE”. If anything I haven’t given enough and feel shameful for my lack of generosity in the past. Case in point,  I am sharing this because God answered back with more than what I wanted. God is always listening. He blessed provisions to help more than just one person. Honestly, five years ago I would have kept the $60 for myself. But now that I am a follower and have fully put my life in Christ’s hands, I want to be more kind, and giving like Jesus has been for me to live my life in a Christ-like way.

I would rather use the provisions to help others which is what Jesus would do. I hope this inspires you to know God is listening, He answers prayers maybe not on your time but on His time. Had he answered my immediate prayer for coins on the street within a radius of the sidewalk I would have only had some coins to help one human? Jesus fed 5,000 people with the miracle five loaves and two fish. God doesn’t give us what we want, He provisions what we NEED. I thank Jesus for loving me and I hope this message inspires those out there to practice contentment in their lives but also glorify you in their thoughts, words, and actions. Be an ambassador of heaven. I’m calling this act of God, the “Sixty Dollar Effect”. Who knows, maybe it will be contagious.

 

Part two authored on 8/8/2021

Today, I heard a great message in worship that wrapped up a series studying Philippians by pastor Tom at Calvary Church. Today, August 8th was on generosity and giving. The sermon is found here for those interested. It motivated me to take the sixty dollars I found on the sidewalk last Monday and match it with my own $60 to go purchase a total of $120 worth of bottled water, oranges, bananas, and apples to hand out around downtown Grand Rapids. Starting with the street corner I was walking on last Sunday where I mentioned there was a homeless man on the street crying out for change and help. Just an image to motivate you.

God blessed me with an opportunity to not just give someone some coins, but I was able to go out and feed > 100 people in the extreme humidity. Contributing an additional $60 of my own money has never given me so much joy. Every single person on the street that I gave a bottle of water to, or a fruit said, “thank you girl, wow God bless you!” And I can’t express how much that meant for those who do not know me but are appreciative of my generosity. Some of the sincerest thanks I have gotten. I said, “no don’t thank me, you can thank God! He provisioned these nourishments through me. I then wished them a blessed day back and we all smiled.

This act of service was the best use of money and 3 hours of my entire thirty years on this earth. God is good. God provides and we can’t take any of what we accrue with us to Heaven. This is what Pastor Tom talked about in worship this morning. Thank Goodness for that, I do not want any of these earthly things. There’s no monetary value to the Joy I experienced today giving back to my community.

I encourage everyone who has read this to spend $60 on water and some soft fruit to hand out to those in the street. Store it in your car in a cooler.  Mini bottled water for example is extremely cheap and can be given to someone on the street who needs hydration or bananas on your way home if you know you will be met with those in need. These are just simple ways to give back to your community. God does not need you to donate your livelihood, and you don’t have to be a celebrity to do something extraordinary. God works through us ordinary people to do the extraordinary work and give all Glory to Him. I love God and everything I do is to glorify Him. I made the choice to give my life to Christ and I never looked back. I used to be self-sufficient but now I am Jesus Christ sufficient. Jesus Christ is not only my savior, but He is our secret weapon in any battle we face. God works through me, and He absolutely works through you in your daily work and tasks to help His Kingdom. Don’t underestimate the ordinary small acts of service that are all good in His eyes. Please watch my video post on Instagram to experience my Love and Joy from God’s provisions.  See the video here and be sure to watch until the end.

If you can’t give money you can also do acts of service. Here are a few ideas to get you started:

✅Donating stuff or your time

✅Pick up groceries for those in need

✅Volunteer at local hospitals, shelters, community centers

✅Help your neighbors with household things, tasks, transportation for those without

God Bless you and be sure to pay it forward. I hope this blog gives you hope.

THIS IS A NEW PROJECT CALLED, “PROJECT NOURISH”. Minutes after I published this blog and shared it out three different people who were former clients sent money to my Venmo name with notes reading, “Great work, here is another $20.00 to get you started”, another read, ” You are AMAZING, use this for those in need with a $25.00 money gram.” If you wish to contribute to this fund which I will continue to go out and give to the community on a weekly basis via water, fruit, and nourishment please let me know. You can email me, wendi@nutritionwithwendi.com or you can Venmo me Wendi-Irlbeck. GOD IS SO GOOD!!

Wishing you many blessings of good health, safety, prosperity, and joy.

 

-Wendi Irlbeck

🎃Power Up with Pumpkin!

Four reasons to eat pumpkin puree and pumpkin seeds to improve health and performance along with four ways to include pumpkin into foods!

1.Powerful healing properties

Pumpkin is rich in the mineral zinc. Zinc helps maintain optimum immune function, supports wound healing, and proper growth.  Zinc can also help with fighting off colds, protecting against age-related diseases, and may also offer protection against colds, viruses, and more.

2.Restores electrolyte balance and supports muscle recovery

Pumpkin is a rich source of electrolytes potassium, magnesium, and calcium. Three minerals are lost during sweat, hot conditions and must be replaced for proper cardiac function, bone health, muscle contraction, and muscle relaxation.

Magnesium is particularly important for athletes and active folks. During training and vigorous exercise our body shifts magnesium to meet the metabolic demands. There’s evidence to support that magnesium deficiency impairs exercise performance, increases the risk of injury and oxidative stress. All of which can be worsened without sufficient intake (1).

Carbohydrates found in pumpkin can also help support glycogen stores in the liver and muscle. for energy production during competition, training, and more. Glucose is the body’s desired fuel substrate for energy production via ATP (the cell’s energy currency). See one of my previous blogs for more on carbohydrate metabolism for athletes. While pumpkin is only 12 g of carbohydrate per mashed up it still contributes to the needs of the active population. Be sure to see protein and carbohydrate needs for athletes here.

3.Reduces both muscle soreness and tissue breakdown

Beta-carotene and alpha-carotene are two compounds found in pumpkin that help eliminate free radicals in the body that may cause damage to blood vessels and muscle damage from training and other environmental stressors.

Vitamin C helps with collagen production and strengthening the immune system. Pumpkin is packed with vitamin C which can also aid in iron absorption as well! One cup of pumpkin contains roughly 19 percent of the recommended daily intake of vitamin C.

4.Heart-healthy

Pumpkins are a great source of soluble fiber which is excellent for digestive function and lowering both total cholesterol and LDL levels which in turn reduce the risk of a heart attack (2).

 

Four ways to enjoy both pumpkin puree and pumpkin seeds:

  1. Add 1-2 tbsp. of pumpkin puree to Greek yogurt or oatmeal with cinnamon or nutmeg post-training. Another version is to combine 1-2 tbsp. of pumpkin puree to overnight protein oats for breakfast with pea or whey protein powder combined with nutmeg! Click for the recipe.

2.Add pumpkin seeds to salads for additional crunch and plant-based protein!

3.Add ½ cup pumpkin puree to protein fruit smoothies, chili, veggie dishes, and more! See my turkey taco recipe with added pumpkin!

4. Add 1/3 cup pumpkin to baked goods

Protein muffins, protein pancakes, or waffles! Click here for my pumpkin protein pancakes recipe!

 

Click here to use my discount code (143NWW) for 15% off any Nut’s N More nut butter or powdered nut butter.

Wishing you blessings of good health, wellness, and performance!

Wendi Irlbeck, MS, RDN, is a registered dietitian nutritionist, and performance coach. Wendi utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Wendi provides virtual services including telehealth but is based in Grand Rapids, Michigan. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and scheduling an appointment with her on her website.

What can hiring a sports nutritionist offer your program? Learn more hereTestimonials of Wendi’s expertise from colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on her website. You can also follow Wendi on TwitterFacebook, and Instagram for more nutrition information

 

Citations used

(1). Nielsen, F. H., & Lukaski, H. C. (2006). Update on the relationship between magnesium and exercise. Magnesium Research19(3), 180–189.

(2). Tang, G. Y., Meng, X., Li, Y., Zhao, C. N., Liu, Q., & Li, H. B. (2017). Effects of Vegetables on Cardiovascular Diseases and Related Mechanisms. Nutrients9(8), 857. https://doi.org/10.3390/nu9080857

 

 

🍉Happy National Watermelon Day!🎉

Happy National Watermelon Day!

Today, August 3rd is National Watermelon Day! People have been enjoying the delicious, tasty, and refreshing fruit for millennia that started in Ancient Egypt. It’s said that watermelon cultivation began in the Nile Valley as early as the second millennium B.C. Watermelon seeds were even found in King Tut’s tomb! How cool right?

 

But wait there’s more to the story. Let’s talk about the health and performance benefits of my favorite fruit which is also the basis of my logo!

Packed full of disease-fighting antioxidants and vitamins

Watermelon has more lycopene than any other fruit or veggie. Lycopene is a carotenoid that offers anti-cancer benefits along with supporting immune health, reducing inflammation, and has been linked to reducing prostate cancer. Lycopene has also been shown to lower cholesterol levels which support heart health. Rich source of vitamins A and vitamin C helps prevent cell damage from free radicals and supports a healthy immune system.

 

Watermelon is good for both muscle and heart

Watermelon contains L-citrulline, which may increase nitric oxide levels in the body that positively affect blood pressure by lowering it (2). Citrulline is a non-essential amino acid. A study published in the Journal of Agricultural and Food Chemistry results found consuming watermelon pre-intense cycling led to reduced muscle soreness within 24 hours. Watermelon can help facilitate recovery following training because of the positive effects on both blood pressure and also muscle soreness (1).

Let’s also note that a serving, (1 cup) of watermelon contains roughly 21 g of carbohydrates per serving which can help restore glycogen reserves that have been depleted following exercise.

Improved digestion

Watermelon contains water to help with digestion, but the fiber also can aid in providing bulk to your stool to keep your digestive tract moving efficiently and on time. If you’re struggling to have a normal and regular bowel movement, daily check your fiber intake. The national fiber recommendations are 30 to 38 grams a day for men and 25 grams a day for women between 18 and 50 years old, and 21 grams a day if a woman is 51 and older. Most Americans fall short of recommended fiber amounts. See ways to increase fiber intake here.

Watermelon hydrates

Watermelon is 92% water and contains 170 mg of potassium per 1 cup serving. Potassium is critical for lowering blood pressure, supporting healthy nerve function, and also muscle contraction for athletes as a critical mineral. Potassium is lost through sweat and must be replenished as low levels will negatively affect energy and endurance. See one of my posts on & hydration tips here. Watermelon is a great choice to refuel your training due to water content and also carbohydrates. See article on refueling post-workout here.

In summary, watermelon reduces muscle soreness, increases muscle recovery, reduces the risk of disease, optimizes immunity, supports healthy digestion, while also hydrating you! Watermelon is a low-calorie fruit that fits any healthy lifestyle! Enjoy some slices today!

  • Best enjoyed diced, sliced, or put in a smoothie!
  • Grill it, put on a salad, or pair it as a refreshing side dish.
  • Serve it with prosciutto, add fetta, or add it to ceviche.
  • Turn into freezer pops or infuse in your water for natural flavoring!

 

For nutrition facts click here.

Resources used:

1.Tarazona-Díaz, M. P., Alacid, F., Carrasco, M., Martínez, I., & Aguayo, E. (2013). Watermelon juice: potential functional drink for sore muscle relief in athletes. Journal of agricultural and food chemistry61(31), 7522–7528. https://doi.org/10.1021/jf400964r

2. Collins, J. K., Wu, G., Perkins-Veazie, P., Spears, K., Claypool, P. L., Baker, R. A., & Clevidence, B. A. (2007). Watermelon consumption increases plasma arginine concentrations in adults. Nutrition (Burbank, Los Angeles County, Calif.)23(3), 261–266. https://doi.org/10.1016/j.nut.2007.01.005

 

Wishing you blessings of good health, wellness, and performance!

 

Wendi Irlbeck, MS, RDN, is a registered dietitian nutritionist, and performance coach. Wendi utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Wendi provides virtual services including telehealth but is based in Grand Rapids, Michigan. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and scheduling an appointment with her on her website.

What can hiring a sports nutritionist offer your program? Learn more hereTestimonials of Wendi’s expertise from colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on her website. You can also follow Wendi on TwitterFacebook, and Instagram for more nutrition information