Put your Faith First, Food and Fitness Second This New Year

“In 2022 I will lose weight, I will exercise weekly, I will give up soda, I will eat more veggies, start meditating, going to yoga, gain financial control, work on being more patient, improve my relationships with my family, grow my business, quit smoking, or try a new healthy hobby?” Do any of these goals sound familiar to you? Yes, me too!  Even as a dietitian and entrepreneur of course I have business aspirations and personal goals I want to achieve with better systems in place for the new year. The most common resolutions for US adults heading into 2021 were doing more exercise (50%), losing weight (48%), saving more money (44%), improving diet (39%), and pursuing a career ambition (21%). These are neat statistics, right? I agree, But what about your faith and relationship with Jesus?

Before you think to yourself, “Wendi thinks she is perfect and all she cares about is nutrition and fitness” that could not be further from the truth. I am as imperfect as they come. Which is just the type of human God needs most. God uses broken and ordinary people like me who come from many failures, challenges, heartbreaks, and adversity to inspire faith and a desire to seek God. I used to be an atheist and a non-believer. I was self-sufficient and believed that if I wanted to achieve something it would be because of me and only me. What a lost and exhausted soul I was. Sure, I accomplished things but with God leading me we have accomplished more, and it’s brought me more joy than words can articulate. Hopefully, I have not lost you. The New Year brings inspiration to “improve yourself”. This is why I am writing this personal blog. I need to prioritize my faith more than what I have been and I am guessing you do too.

The earthly struggle

For the last 16 months, God has been working on my heart, mind, body, and spirit more than ever. I will be honest, my faith has wavered at times.  When I feel overwhelmed with my business, relocating states, sorting through loss of loved ones, trying to salvage personal time but also time to worship and be the best daughter and ambassador of heaven I can be. I have gotten caught up with earthly concerns which are silly because they are all temporary. I bet you can relate to your personal, professional, and financial goals. Trying to hustle for a new car, a new promotion at work, building relationships in your professional network, paying off debt, or upgrading to the next and greatest gadgets that distract you from time with God. Social media, email, ect are all distracting us.

My inability to prioritize my daily devotional time with God is limiting my potential for joy and fulfillment. Likely yours too if you’re not making your faith a priority at the start and end of your day. If we want to grow closer to God we must continue seeking Him and learning about him which requires daily exercise. Much like strengthening your body and muscle, you must put in the work with intent.

If satan can’t make you “bad” he will make you “busy”

When you feel tired, run-down, and it never seems like it is enough or you’re on the hamster wheel without feeling like you’re ever getting ahead or experiencing the fruits of your labor. There’s a saying I have, “not today satan.” In fact, I have this saying as a small decal on my car and a t-shirt with this statement. It works for a while but ultimately it does not treat the underlying origin of frustration which is my inability to prioritize my faith properly. Satan has the same bag of tricks that he knows exactly how to integrate and distract me and you from building a better relationship with God. Check your life, how does satan distract you? Keep in mind that satan is not going to throw some ugly monster in your life that is scary. Satan will disguise the sin as something “desirable” but we ultimately know it isn’t good for us like God knows. That could be binge-watching Netflix, drinking alcohol in excess, choosing to talk negatively to your loved ones, neglecting your health, making poor financial choices, or falling victim to addictions that offer temporary comfort but lasting pain and pressure on your life.

Satan knows us by our sin, but Jesus knows us by our name

Satan has done this by throwing me extra projects, more business, and satan knows I am a people pleaser that struggles to say, “no”. I am working on healthy boundaries with work and personal life which I urge you to do as well. Especially for my type of folks out there. Being busy does mean you are productive. Being busy can rob you of your joy, purpose, enjoyment, and using the best of your God-given talents and abilities.

“Commit your way to the LORD; trust in him and he will do this.”

-Psalm 37:5

I love helping people so much that I did not leave enough time in my weekly schedule for me to properly rest, compartmentalize, and decompress. In the last few months, some Sundays have come and gone where I either attended church online or attended physically but was not there mentally. Sitting in church thinking about the “to-do” list that is overwhelming while simultaneously feeling guilty that you aren’t giving thanks to God for giving your life. After all, my business, life, home, possessions belong to Him.

Prioritize powering up your day with Jesus

Many know I encourage my clients and athletes to, “power up with protein and produce” but really it should include Jesus as well. If you don’t start your day with God, and your faith cup is depleted and you have nothing to keep you going let alone charge the day when the enemy challenges you. We aren’t meant to do life on our own or to be self-sufficient. Otherwise, we wouldn’t need God. Which I most certainly do and I know you do to. He created us with strengths and limitations that require us to depend on Him. Without God, I would not be here nor would Nutrition with Wendi.

Soft reminder last summer I posted my blog, “The Sixty Dollar Effect “ in which I share how God-provisions if you’re willing to trust Him. Please go read it along with Jesus Does Not Need a Perfect You but a Health You, because that’s what my life’s purpose is for.

My purpose is to serve God and glorify Him which I do through my work as a dietitian, speaker, and writer. I help men and women live healthier lives along with our youth so that they can be healthy ambassadors of heaven. We all play a role in Kingdom work.

“For I am the Lord your God, who upholds your right hand, Who says to you, ‘Do not fear, I will help you. ” Luke 12:22

God has made miracles out of some major messes in my life that would have broken me had I not had God as my foundation. When we are in need we have two choices, turn away from God or turn towards God.  Turning towards God means spending time in solitude with Him, reading the bible, and attending worship instead of trying to be self-sufficient.

Having a faith like Mary and the story of Christmas always grounds me. The birth of Jesus is such an incredible story that should inspire our faith and desire to grow with Jesus. If a very pregnant Mary and Joseph could travel 90 miles to Bethlehem in extreme temps, and unpaved paths we should be able to carve out some time in our schedules using our comfortable forms of transportation to hear God’s word! Am I right?  In all honesty, some days I don’t want to attend church in person. I want to stay home and rest up from a busy week.

Which is the point of this entire blog and new year’s resolution talk. By putting faith first, we have a secret weapon or ultimate health hack to success and true joy. Our joy is found in our faithful relationship with God and his sovereignty, not the earthly possessions of the world that will someday disintegrate like the “perfect body or “best food journal”. Put faith first with food and fitness to follow.

 

Set your eyes on heavenly things because the best is yet to come

If you’re a Christian, you understand someday the entire earth will be decimated. Yes, that means all the “stuff” and comfort luxuries we stress over like homes, fancy cars, and prized possessions will be burnt and gone. I’m not saying don’t work hard and provide a comfortable and secure living situation for your family, but I am providing perspective here that earth is temporary, but heaven is eternal. Put your faith first and stop letting earthly stressors get the best of you. And of this truly matters you’re not beating the aging process this will all be decimated at some point. The best is yet to come.

Thieves don’t announce when they are about to rob a home do, they? No, that would be silly. Jesus won’t be announcing His arrival either. So, avoid looking down and focusing on earthly temporary prizes and possessions. Instead, look up and prioritize your faith and understanding that heaven offers eternal joy, a haven free of sin, free of disease, stress, anxiety, and blessings beyond imagination in our forever home. Don’t kill yourself or your spirit building an earthly life but fail to build a relationship with God. The best is yet to come. If you’re a Christian you should feel comfort, peace of mind, and hope knowing God is going to come and bring us home. We must be ready with our eyes open looking up with an eternal mindset on heaven. You don’t want to be caught looking for pennies on earth when God is offering jewels in heaven.

Prioritize spending time in God’s word

Set an alarm each morning to wake up and spend 5 to 10 minutes with God in His word before you start your day. Which I refer to as taking your spiritual vitamins. After all, God is the one who knows exactly what is going to happen, who is going to be part of your day whether that be personally or professionally. It seems a little silly we run around every morning tackling our to-do list without consulting the man in charge of that list. I used to be this person who would arrogantly start my day without God, and it wouldn’t be as joyful or meaningful. Until I began doing my daily devotional about a year ago. It’s all about building a habit and being consistent. Start with a few times per week or a minute per day but you must start. Much like finding time to make a proper breakfast and other meals. Make time for your spiritual vitamins which are found in consuming God’s word daily. God uses ordinary people like me and you to do His special work. Ordinary people can do extraordinary things.

Having a strong relationship with Jesus by prioritizing faith first is the ultimate life and health hack that I encourage you to prioritize as we ring in 2022. God is not interested in your performance, but He is interested in your heart. Don’t “do more” this upcoming year. Instead, focus on rest and time with God.

“Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.” -Matthew 11:28-30

This was a very personable blog. The more I grow in my faith, experience as a dietitian and business owner the more I feel convicted to acknowledge God and the value of seeking/growing a relationship with Him. If I can help just one person grow in their faith or seek God with this vulnerable post of encouragement it was well worth it. Go to church and make time for God.

If you’re interested in a daily devotional, Please be sure to follow my personal IG account Devotions with Wendi

Your sister in Christ,

Wendi A. Irlbeck

 

The Top Five Worst Fat Loss Mistakes

Avoid making these common mistakes when trying to lose fat and gain lean muscle mass!

1. Skipping meals

Many people think they are doing the right thing by skipping breakfast and avoiding eating until they are ravenous. Skipping meals will lead to an imbalance in blood sugar levels (1). Skipping meals will also lead to overeating at the next meal but it’s not sustainable nor is it optimal for maintaining lean mass. Which we know lean mass helps burn more fat. Our blood glucose levels drive our energy, focus, concentration, and productivity to name a few (1). Focus on powering up with protein and produce at breakfast. Protein will help keep you satisfied and help regulate your hormones that control hunger.

2. Eliminating entire food groups and fad dieting

People go rouge and cut out entire food groups. Eliminating food groups is not a wise choice and is often a mistake I see many falling victims to as a dietitian. People vilify or demonize carbohydrates because of their sugar content. The reality is that successful fat loss comes down to a calorie deficit. You can most certainly eat fruit and still lose fat. Don’t listen to the misinformation from clowns demonizing fruit or even carbohydrates. Research supports carbohydrates as a critical part of a healthy diet as well as supporting weight loss goals (2). Carbohydrates provide our muscles and brain with energy. If you’re hoping to lose fat and crank up the intensity in the gym but decide to cut out fruit and carbohydrates, you’ll likely experience fatigue quickly. You don’t need to cut carbs or eliminate fruit to lose fat (3). Nutrition with Wendi fat loss clients does not cut carbs or eliminate food groups. If you’re interested in learning how to portion your carbs and a macronutrient breakdown, please contact me by booking a consultation.

3. Cutting calories too low or underestimating portions

Cutting calories too low too quickly will not only leave you feeling tired, depleted, cranky, and full of cravings it will also put you at risk for nutrient deficiencies. It’s also unsustainable to live off poverty macros in the 600-900 kcal range. No one should be going below 1200 calories per day. It is too low, not sustainable, and will put you at risk for unhealthy habits and a host of other consequences. One thing I teach my clients and athletes is that our methods and systems when working towards any goal must be sustainable or our results won’t be. Sure, you could slash your calories for a few weeks and lose a few pounds, but it will come back with a vengeance if you can’t keep it up. It is best to start off with a daily 200-300 kcal deficit which followed consistently will help you lose 1-2 lbs. per week and keep it off. Keep it off for good when done properly. 95% of people regain the weight they lose.  See a great resource on how to build a plate here and consult with a dietitian to determine your individual calorie needs.

Studies suggest that people tend to misreport and incorrectly estimate how many calories they consume (4). Many think they are eating in a calorie deficit when indeed they are not eating in a calorie deficit. All Nutrition with Wendi fat loss clients record their intake and track their portions to facilitate self-awareness of calories and portions. You can’t manage what you don’t measure.


For example, a person may report they are consuming one serving of almonds per day may but are actually consuming 2.5 servings unknowingly.  This is often due to grabbing a handful between meals or throughout the day without any concept of true portion size. Handfuls and bites can add up quickly putting a person in a calorie surplus each day without even knowing it and then “expressing their efforts are wasted”. This is a simple correction of both a mindset and accurate tracking by learning serving size to support an honest leger of calories consumed. 


Higher calorie foods like nut butter are important to measure out to you’re aware of the portion size. It is not obsessive to track your intake if you have a goal to lose weight. For example, if you and your family are planning on taking a vacation to Disney World you don’t just guess how much money you should save each month and eyeball your savings adding some money here and there from a paycheck or two and cross your fingers for the best. No, that would be reckless and not leave many of us with the funds to take a trip to Disney World with the family because we had no concept of a budget. To achieve your vacation fund needs you would identify a budget and allocate your funds accordingly by the week or month to ensure you have hit a designated fiscal goal. This is the same for our fat loss goals. Tracking and managing our intake is critical to be aware of what we are “eating” just like how much we are spending. If you’re not aware of your finances, you are likely to go into debt or be limited with your vacation or retirement options.

4. Not enough resistance training

When people want to lose weight, they quickly default to more cardiovascular exercise like running or more time on the elliptical. While increasing your cardiovascular exercise is good for heart health, stress management, and reducing the risk of chronic disease it is not the best form of exercise for fat loss. I’m not saying cardio can’t help but it is not as optimal as resistance training. Additionally, people often overestimate how many calories they burn during cardio, and it also does not offer the same muscle-building benefits as resistance training does. Cardio won’t help you lose fat and chisel your body in the way you desire. You need to lift weights. Resistance training burns more calories at rest and supports gaining lean mass which burns more fat at rest. This is referred to as (EPOC), which is the amount of oxygen required to return to its pre-exercise or resting state called post-exercise oxygen consumption. Read more about how resistance training helps raise resting metabolic rate in women in this 2018 study published in the International Journal of Exercise. Furthermore, having more muscle means a lower risk for sarcopenia. I have transformed my physique along with hundreds of others by prescribing four to five 20-30 min resistance training sessions per week paired. Strength training paired with daily walking and proper nutrition can lead to great results if consistently executed. Daily walking is a great way to manage stress, support digestion, mental health, and more. For fat loss resistance training is the best form of exercise (5). The more cardio you do also the hungrier you may feel which can lead to overeating which won’t help you sustain a calorie deficit to lose fat. Not to mention all the added load and stress on your joints and tissues become quite taxing and unsustainable. If your methods to losing fat aren’t sustainable your results won’t be.  Research recommends combining both aerobic exercise and weight training for optimal results.

5. Not eating enough protein

Too many are skimping on their protein which is leaving them chronically hungry and unable to ever satisfy themselves (7). There’s also a great deal of misinformation that if we eat more than 20 g of protein in a meal it will be stored as fat. This is not true and has been dispelled in a position paper published in the (JISSN), Journal of the International Society of Sports Nutrition. We use what we need and for many that is more than 20 g at a time. Optimal protein intake should be broken down between meals and snacks to best support satiety, muscle growth, and muscle maintenance. For more read the JISSN  Position Stand Paper featuring diets and body composition. A great way to enhance satiety and consistently eat in a calorie deficit is to increase protein intake at meals and snacks. Ideally, a good place to start would be at least 25g to 40 g of protein at a meal, along with 10 g to 15 g of protein at snacks. I have several resources on how to increase your protein with specific guides on my Instagram, Twitter, and blogs. For more on this see my previous blog on consuming greater protein for fat loss.

If you want to lose fat and gain lean mass you must be willing to reduce your calories appropriately, eat sufficient protein, be consistent with resistance training, sleep 7 to 9 hours, consume fluids and focus on quality movement or quantity. As a reminder, if your methods aren’t sustainable your results won’t be. What is measured is well managed are both important concepts that must be at the forefront when making changes to your nutrition, sleep, workouts, and more. Manage your calories like you would manage your finances if you’re climbing out of debt. Keep in mind that improving by one percent each day can add up over time. Compound your good habits and be consistently aware of what you are eating and how much of it you are eating. If you need help creating a plan to support your fat loss goals, please schedule a consult, or sign up for nutrition coaching! We will get you where you want to be without making the mistakes listed above.

In good health and many blessings,

Wendi Irlbeck, MS, RDN, LDN, CISSN

 

Wendi Irlbeck, MS, RDN, LDN, CISSN is a registered dietitian nutritionist, healthy lifestyle coach, former college athlete, physique competitor, and avid weight lifter. 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 telehealth and on-site services. Wendi works with clients of all levels and ages across the US as well as Canada and the UK.

Citations

  1. Nas, A., Mirza, N., Hägele, F., Kahlhöfer, J., Keller, J., Rising, R., Kufer, T. A., & Bosy-Westphal, A. (2017). Impact of breakfast skipping compared with dinner skipping on the regulation of energy balance and metabolic risk. The American journal of clinical nutrition105(6), 1351–1361. https://doi.org/10.3945/ajcn.116.151332
  2. Astrup, A., & Hjorth, M. F. (2017). Low-Fat or Low Carb for Weight Loss? It Depends on Your Glucose Metabolism. EBioMedicine22, 20–21. https://doi.org/10.1016/j.ebiom.2017.07.001
  3. Hall, K. D., & Kahan, S. (2018). Maintenance of Lost Weight and Long-Term Management of Obesity. The Medical clinics of North America102(1), 183–197. https://doi.org/10.1016/j.mcna.2017.08.012
  4. Brown, R. E., Canning, K. L., Fung, M., Jiandani, D., Riddell, M. C., Macpherson, A. K., & Kuk, J. L. (2016). Calorie Estimation in Adults Differing in Body Weight Class and Weight Loss Status. Medicine and science in sports and exercise48(3), 521–526. https://doi.org/10.1249/MSS.0000000000000796
  5. Aristizabal, J. C., Freidenreich, D. J., Volk, B. M., Kupchak, B. R., Saenz, C., Maresh, C. M., Kraemer, W. J., & Volek, J. S. (2015). Effect of resistance training on resting metabolic rate and its estimation by a dual-energy X-ray absorptiometry metabolic map. European journal of clinical nutrition69(7), 831–836. https://doi.org/10.1038/ejcn.2014.216
  6. Brown, R. E., Canning, K. L., Fung, M., Jiandani, D., Riddell, M. C., Macpherson, A. K., & Kuk, J. L. (2016). Calorie Estimation in Adults Differing in Body Weight Class and Weight Loss Status. Medicine and science in sports and exercise48(3), 521–526. https://doi.org/10.1249/MSS.0000000000000796
  7. Antonio, J., Candow, D. G., Forbes, S. C., Ormsbee, M. J., Saracino, P. G., & Roberts, J. (2020). Effects of Dietary Protein on Body Composition in Exercising Individuals. Nutrients12(6), 1890. https://doi.org/10.3390/nu12061890

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!

 

CLICK THIS LINK TO DOWNLOAD THE PRINTABLE LIST OF PAIRINGS

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. 

🎃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

 

 

🍉Healthy Lifestyle Coaching for Men

Registration for the next NWW Nutrition and Lifestyle Coaching program for men only is now LIVE!! That is right a program designed just for men.

As a participant and client, you will receive guidance from an experienced health professional, registered dietitian, former college athlete, physique competitor, and fitness coach, Wendi Irlbeck. With our support, you will learn how to:

  • Build a plate that supports your goals without rigid diets or deprivation.
    • 95% of the population that loses fat or weight ends up re-gaining it and it becomes even harder to lose.
  • Increase your activity levels no matter what fitness level you currently find yourself at.
  • Leave behind the “diet mentality” and misinformation around fad diets and diet culture by gaining confidence in what to eat, how much to eat, and when to eat it!
  • Build a routine that supports the life you want to live. Unsure what that life is? No worries, Wendi will help you come up with a plan that is built using lifestyle modification and establishing S.M.A.R.T. goals.
  • Set a realistic S.M.A.R.T. goal in any area of your life beyond nutrition, health, or fitness. Wendi believes in a spiritual approach integrating faith and Christianity to help solve challenging barriers within our life.

 

What about the results or outcome? You will:

  • Lose fat and lose the excess “weight” holding you back from being your healthiest, best, and strongest self. Sometimes the weight holding us back is not around our mid-section but behind our ears. Wendi will help you retrain and rewire your thought process to form a positive mindset to achieve your dream physique and self!
  • Build physical, mental, spiritual confidence and strength in your body!
  • Gain the mental clarity and confidence to approach life’s most difficult tasks that are holding you back from being your best self as a parent, coach, brother, sister, daughter, and more.
  • Gain peace of mind that comes from living a healthy lifestyle without the stress of knowing if you are doing the right thing.

Click here to enroll Or schedule a discovery call with Wendi to discuss other options and resources here.

 

Wendi Irlbeck, MS, RDN, LDN, CISSN is a registered dietitian nutritionist, former college athlete, physique competitor, 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 telehealth and on-site services. Wendi works with clients of all levels and ages across the US as well as Canada and the UK.

Slow-Cooker Lemon Chicken

As a busy college student pursuing a degree in dietetics, time and money are two items that I always seem to be running out of. I know many fellow students and friends who tend to use this same predicament as an excuse to not prioritize living a healthy lifestyle. I get it, it can be easy to tell yourself that you will focus on your nutrition when you graduate and “have more time”. However, I have learned that as soon as you get to the next stage of life you will more than likely find new activities and events to fill your schedule up, once again pushing all thoughts of nutrition to the backburner of your mind. I am here to tell you that it does not have to be that way, you do not have to keep putting off your goals! You can fuel your body properly without hurting your budget or having to daily carve out three hours of your already busy schedule to prepare meals. Two great ways to overcome the common barriers of time and money are getting the most out of the groceries you purchase and meal prepping. When you combine these two methods you come to an intersection that brings you to the wonderful concept of crockpot meals! 

Crockpot meals are a wonderful way to have a tasty and nutritious supper waiting for you after a long day! There are many appetizing slow-cooker recipes out there, but I want to focus on providing you with recipes that give you the tools to build your plate in a way that promotes consuming lean proteins, eating the rainbow,  and having adequate portions. 

My first recipe to share with you all is a slow-cooker lemon chicken recipe! It requires minimal meal prep, and you can eat the leftovers for the rest of the week. Note: this minimizes the number of meals you have to prepare, therefore saving you precious time and money. This meal fills up your plate with chicken, potatoes, red onions, and asparagus so you do not have to prepare other side dishes. It smells heavenly as it is cooking and tastes just as satisfactory as it smells. When I made this, I only added a small amount of feta cheese, grape tomatoes, and my grandpa’s special spice mix! 

One other thing I love about this recipe is that it is the type of meal that sounds good all year long. If it is a hot summer day and you don’t want to heat up the house by turning on the oven, you can put some chicken in the crockpot and still have a whole plate full of deliciousness. At the same time, this recipe can also be used to warm you up on the cold nights that come with wintertime. You really cannot go wrong!

Please never forget that you do not have to compromise on your nutrition goals because of the demands of life. Prioritize your health and your body will thank you later! Stay tuned for more crockpot recipes to come!

 

Ingredients:

  • 1 red onion
  • 6-8 chicken thighs- bone-in, skin on
  • 1-1.5 lbs baby potatoes
  • 1 lemon
  • 2 Tbsp olive oil
  • 2 Tbsp honey
  • 4 cloves garlic
  • ½ Tbsp fresh thyme leaves
  • Sea salt & pepper to taste
  • 1 bunch of thin green asparagus

Directions:

  1. Peel & slice the red onion & add to the bottom of the slow cooker in one layer.
  2. Add chicken thighs on top in one layer.
  3. Wash & half baby potatoes & add to slow-cooker.
  4. In a small bowl mix zest of 1 lemon, juice of the same lemon, olive oil, honey, thyme, sea salt, pepper, & finely chopped garlic, & then pour over ingredients in the slow cooker.
  5. Put the lid on & secure, then set to high for 3-4 hours or low for 6-8 hours (depending on your schedule. 3 hours on high being the minimum and 4 the maximum and 6 hours being the minimum and 8 hours the maximum when set on low).
  6. 15-20 minutes before the time is over, set the slow cooker to high & add asparagus on top & put the lid back on. NOTE: The thicker the asparagus, the longer amount of time it will take.
  7. OPTIONAL: 5 minutes before the time is over, remove the chicken thighs, place on a baking sheet, and put under the broiler on high for 3-5 minutes or until the skin is golden.
  8. Enjoy!

Recipe found on: https://greenhealthycooking.com/slow-cooker-lemon-chicken/

-Grace Bennett 

Grace is a third-year undergraduate student at South Dakota State University in Brookings, SD. She is majoring in Nutrition and Dietetics and will graduate in May of 2022. She is involved in the Dietetics club and Oasis College & Young Adult Ministry. She works for HyVee as an Aisles Online Worker and for Sanford Hospital as a Formula Technician in the NICU. She recently joined Nutrition with Wendi as a Virtual Assistant at the beginning of February. In her free time, she enjoys spending time with family and friends or being outside biking, running, hiking, or kayaking! Grace’s Christian faith is very important to her and she is very excited to see what God has in store for her in the coming years!   

Sheet Pan Dinner in Under 30-Minutes!

Do you have limited time to cook meals?  Do you feel overwhelmed trying to think about healthy options to cook for dinner? What if I told you that you could prepare a healthy, filling, and savory dinner in just a half-hour?

Many of my clients have found relief using “sheet pan meals,” which of course I will break down here for you! As always you want to include a high-quality protein, any colorful veggie, and starch on a baking sheet with your choice of oils and seasonings. It’s a great way to cut down on time spent cleaning up using multiple pans and it’s delicious!

A quick tip: Grocery shopping tip sheet from the Academy of Nutrition and Dietetics

Building your sheet pan!

High-quality protein options: Shrimp, chicken breast, beef, ham, sausage, salmon, steak, turkey breast, turkey burger, fish, and tofu are just a few. Be mindful that some proteins will cook faster than others. For example, a 99% lean ground turkey burger will bake much faster than an 85%. This is also true when cooking chicken vs beef. Be sure to use the appropriate temperatures which can be referenced here to avoid unsafe meat consumption. See the updated temperatures here at the USDA’s website .

Tip: Some starches require more time in the oven and may need to be cooked before cooking with the protein. For example, baby red potatoes, sweet potatoes, and lentils.

 Starchy vegetable options: All squash variations such as winter, acorn, butternut, and more. Sweet potatoes and baby reds are a huge hit as they are super sweet and delicious. Be sure to cut these into cube-like pieces or slice small enough so that they may be cooked with the protein. Decreasing the surface size will help speed up the cooking time.

Non-starchy vegetable options: Zucchini, broccoli, cauliflower, rainbow bell peppers, tricolor carrots, beets, mushrooms, brussels sprouts, kale, asparagus, onions,

Health tip: See handout on 20 ways to enjoy more fruits and veggies from the Academy of Nutrition and Dietetics.

Herbs and spices for all the flavor without all the sodium! Pick out some of your favorite herbs and spices at the store! You can also reach for salt-free flavorings from Mrs. Dash or other popular shelf-stable brands! Fresh always tastes best so check out your local market for basil, curry, dill, lemongrass, cilantro, oregano, barley, black pepper, garlic powder, onion powder, coriander, bay leaf, cumin, cinnamon, clove, turmeric, sage, nutmeg, and cayenne pepper and Italian herb and spice.

Herbs and spices are a super way to beef up the flavor (food pun intended) without all the sodium, sugar, or fat which we all know adds flavor! Getting familiar with herbs and spices for any dish is a great way to reduce hypertension and even disease. Herbs and spices are packed with antioxidants, minerals and can help reduce inflammation! Check the study here.

  • NWW heart-healthy cooking tip: You can also add citrus fruits to your sheet pan meal that will not only enhance flavor but also boost immunity and reduce the risk of cancer! Citrus fruits include lemons, limes, oranges, grapefruit, and more! See the study here.

Be sure to choose your favorite oil: Using oils that have a lower smoke point can be beneficial for low and medium-heat cooking. Olive oil, flaxseed, grapeseed, and sesame are great as well! Vegetable oil can be confusing just to keep in mind most “vegetable oils” available on the market include a blend of canola, corn, soybean, palm, and safflower. I encourage my clients and those I work with to select olive oil due to the many health benefits. Be sure to educate yourself on the various oils to meet the needs of you and your family.

Check out the American Heart Association link here to understand more about the various health benefits associated with your favorite cooking oil.

 

Cooking oil conclusion: Adding oil to your sheet pan meal helps support a very moist and crisp dish with all the flavors!

Sheet Pan Roasted Chicken and Carrots!

Serves 4

Ingredients:

  • 4 chicken thighs
  • 1 ½ pounds carrots, peeled and trimmed (see my Instagram page for rainbow carrot ideas)
  • 1 head of garlic
  • 1-2 large onions, peeled and cut
  • 3-4 tablespoon of olive oil
  • 1 ½ tablespoon Italian seasoning
  • 1 teaspoon coarse salt
  • ½ teaspoon ground black pepper
  • 1 tablespoon chopped fresh rosemary
  • 2 lemons squeezed
  • 1-2 diced tomatoes or cherry tomatoes (add-in at 15-min)
  • Balsamic glaze

Instructions:

  1. Preheat the oven to 425°F.
  2. Arrange the carrots and onion in a layer on a greased baking sheet.
  3. Slice the top of the head of garlic
  4. Drizzle olive oil over the veggies and season with herbs
  5. Top with the chicken thighs. Rub each chicken thigh with 1-2 teaspoons of olive oil, and season with pepper and salt
  6. Roast in the oven until you can see the chicken skin is golden and temp to 165°F!
  7. Add in diced cherry tomatoes/broccoli as you see fit (use the veggies you love)
  8. Carrots should be tender in 15-20 min. Be sure to slice them thinly to cook in time.
  9. Add balsamic dressing or glaze as you see fit (optional)

 

 

Remember, a healthy plate is a colorful plate! Eat the rainbow and be sure to share this recipe with others who may need some ideas on healthy meals with a tight schedule!

Wendi Irlbeck, MS, RDN, CISSN

 

Wendi Irlbeck, MS, RDN, is a registered dietitian nutritionist, a certified international society of sports nutritionist, and fitness 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 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.

 

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

Jesus Doesn’t Need a “Perfect” You; He Needs a “Healthy” You!

Have you ever felt “out-of-control” in areas of your life that you know Jesus wants you to be better in? I am not talking about attending church or worship here. Yes, you should absolutely attend regularly and seek His word. You should also read the bible regularly. What I am getting at is your daily habits, financial management, sleep hygiene, exercise routine, eating habits, and what you turn to in times of stress to “cope”.

Proverbs 15: 22 tells us,” Without counsel plans fail, but with many advisers, they succeed.” I am not a pastor, but I have been called by God to speak up and to grow His Kingdom through physical health, nutrition, and overall inspiration. As a registered dietitian nutritionist, I can provide you, counsel, on making healthier choices within your lifestyle to support your physical health. You do not have to do this alone. As a healthy lifestyle coach, I can support you as part of your counsel. I want to help you gain control of your health and fitness.

Drawing awareness to our current situation. In times of crisis and despair, we may allow our physical health to go unchecked. We may come up with excuses like “I am too busy, I don’t have time, I have too many meetings, I have to take care of my children and everyone else.”

For every excuse or limitation, you express for neglecting your physical health, there are several motives to address your health.

Your longevity in life will be cut short with poor health

Your mind, agility, stamina, and performance are affected by what you consume, and the amount of physical activity completed.

As a parent, spouse, son, daughter, brother, sister, leader, manager, employee, and follower of Christ you are called to be an example. How can you expect others to be focused and perform their best if you do not?

Physical and spiritual energy can rise with greater health and fitness. If you realize you are feeling more sluggish, tired, and low energy you are not alone. This pandemic has brought on a whole new level of challenge and crisis.

Your body is a temple and if you have been a poor steward lately, I want to tell you, “it is OKAY”. It is not okay to realize it and do nothing about it. The more you turn to unhealthy food, alcohol, sedentary lifestyle vegged out on the couch in front of the news or Netflix with a bag of chips the more likely you will be less convicted to follow the Lord. In fact, you may find yourself being tempted by satan to do more “unhealthy things” because they temporarily feel good and distract you from dealing with the reality at hand.

When we do neglect our body, we are neglecting the Creator’s creation. I want you to love yourself and respect the body that Christ gave you to live in. Jesus is the Creator of our physical bodies, and it is within our bodies that we serve others as He calls us to do. If you are too tired, sick, and disease-stricken because you have been a poor steward of your habits then you’re unable to support your family and ultimately serve our Lord. Jesus died on the Cross for our sins. You are forgiven regardless of what you do but you must “repent”. I am not here to preach you must “eat perfectly”, exercise every day, and live a “perfect life” because we know that does not exist. Again, we were born into sin and we will never be perfect.

Jesus does not need a perfect you, He needs a healthy you.

Scripture speaks of many reasons to maintain health and even has guidelines to not only build a healthy body but to maintain it. We live in a fallen and broken world. It is much harder to resist the devil and follow Jesus if you are not physically well. When you are too tired, fatigued, and ill you are more susceptible to further sin, poor relationships, and reduced life.

Here are my tips as a Christ-centered dietitian that is biblical to support your physical health

Eat the Rainbow and Consume a Balanced Diet Prioritizing Quality Foods

Learning “self-control” with certain discretionary foods that lack nutrients. I am not saying do not eat cookies or dessert. I am expressing the importance of consuming quality foods first that support healthy body weight.  It is important to maintain a healthy weight as we age to support overall health and well-being. For more on maintaining a healthy weight please check out the National Institute of Health (NIH) fact sheet. The Academy of Nutrition and Dietetics also has some great resources on eating well and eating right for a healthy weight found here .

Please check out my website for various recipes to keep you and your family fueled and healthy! I have also written a blog on effective strategies for losing weight in a flawed industry. Please check out the blog here .

As it is written in scripture, Thessalonians 4:4, “Each of you should learn to control his own body in a way that is holy and honorable.” Jesus created you and you should want to respect the body He gave you. Again, you do not have to be perfect and have a “six-pack” but you should maintain a healthy body weight to honor God’s creation.

Movement is Quite Truly Medicine

The physical activity guidelines have recently been updated that adults should complete 150-300 minutes of moderate-intensity or 75-150 min of vigorous-intensity per week. For more specific details and guidance please check out the World Health Organization (WHO). I have also provided guidance on safely starting an exercise program in a previous blog on staying healthy during COVID-19.

1 Timothy 4:8 states, “Physical exercise has some value.” I think Paul would agree in today’s world exercise has significant value. People use to work hard on the farm, walk everywhere and the forms of transportation were not available back in the day. Today, everything is as convenient. We are more sedentary, many on the average struggle to get the minimum recommendation of physical activity. It is a blessing and a curse that you can have anything at your fingertips. You can even have food and groceries delivered right to your door.  We drive everywhere, we do not take the stairs, and park too close to our offices. If you struggle to walk up the stairs with pain or are out of breath you may need to work on your fitness.

Commit yourself to regular activity. Walk more, park further away from your destination, and take after-dinner walks. See my previous blog for more simple ways to increase your fitness appropriately to reduce the risk of injury. Remember too much too quickly can lead to muscle strains and then further limitations to get healthier.

Limit Alcohol or Avoid Drinking Altogether

So many are turning to substances like alcohol in times of crisis. It is leading to greater disease, poor health, and the ultimate demise of many relationships. One of them being your relationship with Christ. Ephesians 5:18 states, “Don’t get drunk with wine, which will ruin you. Instead, be filled with the Spirit.” This scripture should encourage you to evaluate your relationship with alcohol. During times of crisis and stress do you find you consume greater wine, beer, and other forms of alcohol instead of turning to Jesus? Do not get drunk on alcohol, instead get drunk on the Holy Spirit.

In my personal experience, I have lost some of my closest loved ones because they have turned to alcohol instead of the holy spirit. These amazing people lost life of wellness, joy, family, and authenticity. It is debilitating to support someone and watch them struggle with their addictions only to see it be their demise because they refused to understand they had a problem. If you feel shame that is not Jesus, that is the devil. Be sure to get Jesus back on your throne. There is no shame or guilt when we turn to God to express our sins. If you are reading this and feel convicted to get drunk on the Holy Spirit instead of win, I am proud of you. I am cheering for you. It is not easy but, “With God, All Things Are Possible” Matthew 19:26.

Addiction to substances and alcohol can be debilitating. If you or someone you know struggles with alcohol encourage them to seek help. It is never too late to turn your life around. It is more than just your thoughts you must control, but your actions.  Admitting you have an addiction and seeking help and the Lord to get sober is possible. If you are able but unwilling to admit you have a problem, then no one can help you. But if you seek the Lord and those around you no one can stop you. Do not turn to the red one who will tempt you but the Lord.

He will save you. As it is written in James 5:15-16 “The prayer offered in faith will make the sick person well; the Lord will raise them up. If they have sinned, they will be forgiven. Therefore, confess your sins to each other and pray for each other so that you may be healed. The prayer of a righteous person is powerful and effective.”

Sleep is not a luxury

Sleep is one of the most important factors in supporting good health and well-being throughout your life. Getting adequate quality sleep can help safeguard your mental health, physical health, quality of life, and even safety. Your food choices, attitude, productivity, and even your cognition can be affected by your sleep patterns according to the Sleep Foundation. Children between the ages of 6-14 years old need roughly 9-11 hours of sleep. Adults between the ages of 18-64 years old need approximately 7-9 hours of sleep. Unfortunately, we live in a society where it is a “badge of honor” to work as many hours as possible on as few hours of sleep as possible. This is what is referred to as “The grind” in sports performance. Psalm 127:2 tells us that, “In vain you rise up early and stay up late.”

No one feels healthy or makes good choices when they are sleep deprived. In fact, as you know sleep deprivation can lead to poor dietary choices, auto accidents, injuries in sport, and illness. A person not getting enough sleep will experience fatigue, irritability, mood changes, and poor memory recall according to the Centers for Disease (CDC) and Sleep Medicine. Our brain and bodies can struggle to function when we go for several days without quality sleep. Again, without sleep, we run the risk of making poor choices, having loose lips, a tongue that may not speak in kindness, and increase our risk for chronic conditions like obesity, type 2 diabetes, heart disease, and more according to the National Heart, Lung, and Blood Institute .

God desires you to get rest. Rest is so important that Jesus placed ‘rest’ within the Ten Commandments. In Mark 6:30-32, Jesus pleaded that His disciples take time to focus on restoration. Jesus stated, “every seventh day, you should rest.” Sundays should be allocated to time with Jesus and refraining from work.

For more information on the importance of getting enough sleep and hours per stage of life please check out SleepFoundation.org

I pray this blog has provided you with some clarity, comfort, motivation, and has sincerely convicted you to make a conscious effort to be healthier. I believe wholeheartedly Jesus wanted me to write something invaluable that is biblical. This article is just the start of what is to come.  In the last few months I have opened my eyes and ears to the way the Lord has shown up in my life. Jesus has been desiring me to integrate His work into my work as a female business owner. My ministry is nutrition. I was a non-believer up until 2012 when I found Jesus and began a relationship with Him. Never would I have never imagined I would write something like this, but I am so grateful I did.

Health is so much more than being “fit” for a race, sporting event, physique competition, or looking “good” on a vacation. Good health and fitness is about stewardship and taking pride in caring for your body. Loving the skin you’re in. Looking in the mirror every day and saying “I love myself because you love me and created me, Jesus”. If you’re a Christian you know Jesus loved us so much that He gave up His only begotten Son, Christ Jesus, to redeem the sins of the world. Yes, the entire world of believers and non-believers.

If you’re a non-believer reading this. Please open your heart to God. I know it may seem scary or that Jesus doesn’t care about you. Or that you are in control of your life, not Him. I get it, I was there. I was you and I remember saying “Jesus doesn’t care about me or my problems”. That’s the Devil. Open your heart to Jesus so that He can help you. What’s the worst that will happen? Will he change your life? Yes, not only will He comfort you but if you allow Jesus into your life He will put you back together in ways you can’t on your own. This will forever change your life in ways science can’t explain.  The only regret I have was not turning my life over to Christ sooner. But that’s the beauty of God’s Grace, He loves us no matter how many times we turn our backs on Him or choose “our will” over His.  Jesus isn’t interested in perfection or performance. Jesus just wants your heart and mine.

Use this article as a soft nudge to focus on being healthy to be a better disciple of Jesus as a mom, dad, grandparent ect. you will experience a better quality of life. Focus on being strong and healthy to provide for your family instead of that six-pack. I hope you feel equally convicted to improve your health as I did in writing this.

If you enjoyed this blog, please share it! Please also check out my other blogs for inspiration and healthy eating tips available HERE ! Additional tips guidance, tips, tools, and strategies on being healthier please follow me on social media. I am active on TwitterFacebook, and Instagram for more nutrition information. You can also learn more about the various telehealth services if you desire to work with me by clicking HERE .

Testimonials of my coaching and client success found at the testimonial link on my website.

 

Wendi is a devoted Christian, registered dietitian, writer, speaker, performance nutritionist, and healthy lifestyle coach. Wendi utilizes evidence-based science to create nutrition programs so athletes can optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, special needs, and recreational athletes and organizations to eat and fuel for success. Wendi also works with the general population on healthy eating. In addition to lifestyle coaching, she makes her rounds presenting across the country and even in Canada. Wendi has presented at various conferences and clinics. To name a few, the University of Regina in Canada, the University of Northwestern in Iowa, Northwestern State Clinic, Michigan State High School Strength and Conditioning Association clinic. Wendi is a former college athlete, with over a decade of experience in the health and fitness industry. Wendi earned both her B.S. and M.S. at the University of Wisconsin-Stout and has spent time learning from several professionals in the field along with an internship at the University of Florida. Wendi operates her private practice virtually and remotely but is based primarily in Grand Rapids, MI.