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.
Wendi Irlbeck, MS, RDN, 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 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.
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.
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.
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 Twitter, Facebook, and Instagramfor more nutrition information. You can also learn more about the various telehealth services if you desire to work with me by clicking HERE .
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.
Research shows that even just 150 minutes/week of physical activity for adults can not only treat chronic conditions like cancer, type II diabetes, and heart disease but can also help prevent them according to the American College of Sports Medicine.
All adults should complete 150-300 minutes of moderate-intensity or 75-150 min of vigorous-intensity physical activity, or some equivalent combination of moderate-intensity and vigorous-intensity aerobic physical activity per week according to the World Health Organization (1).
Your gym may not be open, but you can still get a great workout at home using simple household items to add resistance or weights if you have them.
Some simple tips for exercising:
Use gallon milk or water jugs can work as weights to do lunges or over-heard presses.
Take the stairs whenever possible and be sure to park a further distance to gain extra steps from your office or destination.
Canned goods in your pantry can work to do shoulder presses, lateral and front raises, or even just hold them walking up and down your stairs.
Bodyweight exercises including push-ups, squats, lunges, planks, and other yoga exercises
Aquire weights from a local gym, Facebook Marketplace or online
Take a walk outside every day and find hills to serve as an incline to raise your heart rate
Subscribe to a coach, yoga studio, or online platform for bodyweight exercises to stay on track
The goal is to remain active and move as often as possible. The dangers of physical inactivity can take a toll on your health in as little as two weeks according to a McMaster University study. The researchers found that reducing daily steps to less than 1,500 – comparable to those who are housebound during the pandemic for just two weeks can reduce an older person’s insulin sensitivity by as much as 1/3. Additionally, those who are 65 or older lost as much as four percent of their leg muscle.
There is this real illusion that we cannot control anything right now. This is not true, it may feel that way, but you are 100% in control of your ability to walk, stretch, eat well, drink fluids and practice mindfulness in the presence of God. God is in control, but you must show up and be willing to allow Jesus to protect you and bless you. That means we cannot lay in bed or sit on the couch expecting God to make us money or pay our bills. You must be a good steward of His Kingdom. Mindfulness creates a pause, allowing us to experience optimism and true gratitude when we do not have the ability to change the situation. What we can do is choose to remain calm and focus on what we can control. Mindfulness is a practice and the more you practice the better you get at being connected to yourself and most importantly peace of mind. Remember, God is in control, but we must choose to remain calm.
Research published in the Journal of Neuroscience has indicated that 30-minutes of meditation can improve any depression symptoms which include anxiety and chronic pain (2). Some simple ways to practice mindfulness is to take a moment or two to pause each day in complete silence. Lie down, close your eyes, and put your hands on your belly. Focus on being present and work on keeping your mind quiet. Bring awareness to how you are feeling.
Another great way to meditate is to journal and write down your emotions. Being more self-aware will also help you make healthier choices in times of stress. The pandemic has left us tired, fatigued, and confined to our homes which many have mistaken for hunger.
Pray, journal, complete yoga, or stretch each morning thinking about all the blessings and gratitude you have for just simply being alive. I like to wake up each morning and have a small pep talk with God. I express my sincere gratitude for His blessings but also express my objectives and concerns for potential challenges the day may bring. As a Christian God can help guide you and keep you calm during the many storms.
Consuming a healthy diet is essential during all phases of life, but even more so now during COVID-19. Be sure to eat plenty of colorful fruits and vegetables at each meal along with quality protein sources. Many may feel stressed and turn to comfort foods during this time but these high sugars, caffeinated, and alcohol will increase anxiety, stress, and even worsen mental health (3).
I talk about many ways to eat a well-balanced diet and remain healthy during quarantine in a previous blog found here.
Do your best to pick out your favorite fruits and veggies at the grocery store. I always work with my clients on building a colorful and balanced plate at each dining session. A byproduct of eating nutrient-dense foods is that your brain is satisfied and naturally you will crave less junk food. If you are feeling stress, try reaching for a Greek yogurt parfait with peanut butter and berries. Try some dark chocolate with banana sliced paired with peanut butter.
What we eat directly affects our immune function. The 8 key nutrients to focus on for healthy immune function are vitamin C, E, A, D, folic acid, iron, selenium, zinc, and protein (3) All of which you can attain through eating whole foods and balanced meals. A few key immune-supporting foods include:
Red bell peppers
Nuts and seeds
Avocado and olive oil
Right now, is not the time to turn to a detox, fad diet, or a famous influencer who lacks credibility for nutritional guidance. If you want to clean up your diet and make healthier choices consult with an expert such as Registered Dietitian. If you’re desiring to eat well, learn proper portions, and meal plan please sign up for a Service on my website. For additional tips on staying healthy this holiday season please check out a previous blog found here.
A healthy mind is a healthy body. Focus on what you can control during these difficult times. Keep your eyes on Jesus and the cross. This too shall pass.
In good health and wellness,
Wendi Irlbeck, MS, RDN
Al-Ansari SS, Biddle S, et al World Health Organization 2020 guidelines on physical activity and sedentary behavior British Journal of Sports Medicine 2020;54:1451-1462.
Masana, M. F., Tyrovolas, S., Kolia, N., Chrysohoou, C., Skoumas, J., Haro, J. M., Tousoulis, D., Papageorgiou, C., Pitsavos, C., & Panagiotakos, D. B. (2019). Dietary Patterns and Their Association with Anxiety Symptoms among Older Adults: The ATTICA Study. Nutrients, 11(6), 1250. https://doi.org/10.3390/nu11061250
Catherine E. Kerr, Matthew D. Sacchet, Sara W. Lazar, Christopher I. Moore, Stephanie R. Jones. Mindfulness starts with the body: somatosensory attention and top-down modulation of cortical alpha rhythms in mindfulness meditation. Frontiers in Human Neuroscience, 2013; 7 DOI: 10.3389/fnhum.2013.00012
Maggini, S., Pierre, A., & Calder, P. C. (2018). Immune function and micronutrient requirements Change over the life course. Nutrients, 10(10), 1531. https://doi.org/10.3390/nu10101531
It seems like everyone is on a diet these days. In fact, many have spent their entire lives trying to lose weight and are chronically dieting. According to the CDC nearly one-half of adults have tried to lose weight within the last 12 months. So, what gives? If everyone is dieting why are we also facing obesity and weight gain across the world? According to the CDC the prevalence of obesity in 2018 was 42.4%. Does that surprise you? How can this be? Let’s look at another shocking statistic. The weight loss industry grew at an estimated 4.1% in 2018, from $69.8 billion to a whopping $72.7 billion. The market is now forecasting growth of 2.6% annually through 2023 according to the Food Research & Action Center .
So, why are facing rising obesity numbers? Why are so many dieting yet not being successful? What if products, programs and organizations do not want you to lose weight? What if they are not giving you the right information to make the best choices for a sustainable diet? The diet industry is full of myths, misinformation and premium trash guidance. People are often instructed to do all sorts of expensive, reckless, restrictive, fear driven and crazy things that lack merit, evidence and efficacy. However, there are several effective strategies that are evidence based when it comes to living a healthier lifestyle and shedding those pounds for good. I am going to share them with you today. Something I work closely on with my weight loss clients is basic, fundamental habits for life-long health that are sustainable. Remember, if our methods are not sustainable our results won’t be. It is time to get back to the basics, with healthy habits.
1.Consume whole eggs for breakfast
Eating whole eggs, yes, the yolk included has a surplus of health benefits which also include weight loss and weight management. Studies have illustrated that eggs can help decrease the number of calories consumed in the next 36 hours as well as lose greater weight and body fat (1). Another more recent study found that after consuming eggs for breakfast, overweight and obese subjects had a lower energy intake in comparison to eating cereal for breakfast (2).
If you do not love eggs, that is totally okay! The takeaway is that a high-quality source of protein and healthy fat for breakfast will more than likely keep you satisfied, help with calorie control, reduce cravings and feel more energized than the traditional breakfast cereal or grain.
Great quick & nutrient dense breakfast option (Avocado, egg scramble with spinach, Greek yogurt, berries and peanut butter).
Being aware and mindful of appropriate portions of protein, fat, carbohydrates and even refined sugars is key for eating less to create a calorie deficit to lose weight. Counting calories isn’t fun and can be quite tedious so learning appropriate serving sizes of the main food groups is the best way to be successful whether you are out to eat, on-the-go, at home, or at a birthday party. I work with many to understand the value of their portions and how it affects their choices and even sleep later.
A simple guide for each meal:
Healthy fats: 1 tbsp. (thumb as a serving size)- oils, butter, avocado, cheese, nuts, seed oils
High-quality protein: 3-4 oz. (deck of cards as a serving size) – fish, chicken, lean beef, turkey, tofu, beans, dairy and pulses
Vegetables and fruits: 1 cup or half of the plate
Whole-grains: ¼ of the plate- whole grains, 1/3 cup of oatmeal
Context is key as always, those that are more active, athletes or require greater energy needs due to infections, wound healing or other situations where more energy is needed such as oncology. You can’t manage what you don’t track so it is important to be mindful of portions and in many cases keeping a food diary, taking photos of your meals or tracking in an app to help you lose weight (3).
You are more likely to choose a healthier food if you’re aware of how many calories are in something. For example, measuring your serving of peanut butter. Many assume they are consuming the serving size but in fact they are doubling it. 2 tbsp. of most peanut butters are 190 kcal, imagine if you are consuming 4 tbsp. in a sitting and doing that every day, every week of every month for a year. This equates into an additional 190 kcal/day which can lead to 1,330 kcal unaccounted for at the end of the week. Weight-gain is inevitable if you are consuming more calories than you are burning. 3,500 kcal are equivalent to one pound and this could easily be the case for many without being aware of portions
3. Always keep a cooler in your car along with healthy snacks to fill it with
Having nutrient dense foods available and accessible can help prevent you from eating something lower in nutrition and higher calorie should you become hungry. As you have learned, protein is important for increasing satiety and can help manage your weight.
Some great options to keep on hand include:
Hard boiled eggs with carrot sticks
Turkey roll-up wraps in spinach
Peanut butter and celery sticks
Cheese slices and green pepper slices
Sliced bell peppers and hummus
Cottage cheese with banana slices
Berry spinach protein shake
Apple with to-go nut butter
Greek yogurt parfait with berries in a to-go container or mason jar
4. Combine resistance training and aerobic exercise
One of the biggest myths out there is that lifting weights makes you “big” or bulky. Studies have shown that resistance training increases your calories burnt at rest (resting energy expenditure), supports lean mass and when combined with aerobic exercise is an effect fat loss strategy (4, 5). Resistance exercise is critical for building healthy strong muscles and bones as well as decreasing your risk for disease later. Resistance training also increases muscle growth when combined with appropriate protein intake. Another study involving 40 post-menopausal women were able to decrease their body fat combining resistance training and a higher-protein diet (6).
The research supporting resistance training and aerobic exercise provides great motivation to get moving! If you’re interested in engaging in activity or ramping up your exercise regimen for the first time be sure to work with a qualified fitness expert who holds a credible certification or has experience as a fitness professional to develop you a plan. Please contact me directly for guidance on a fitness program!
Also, please look at one of my power lifting clients, Molly who dropped > 30 lbs. through proper diet, aerobic and strength training. Her great progress photo is shown. Molly worked daily on creating healthy habits, consistency with her protein intake and managing portion control. Her physical transformation is inspiring, but her mental and spiritual growth is second to none!
5. Follow a high-protein diet
According to the American Heart Association, adults trying to lose weight and maintain weight loss should eat no more than 30% of total daily calories from fat and less than 7 percent from saturated fat. Currently, the recommended Dietary Allowance (RDA) for protein is a measly 0.8 grams per kilogram of body weight. The RDA refers to the amount of a nutrient you need to meet your basic nutritional requirements. Many confuse the RDA and how to make recommendations to their patients, client and athletes. The RDA is really the minimum amount you need to keep from getting sick, not the actual amount you should consume each day. For example, an average adult should consume roughly 25-30 grams of protein per meal, according to Protein Summit 2.0. Furthermore, research by the Protein Summit 2.0 indicated that 1.0 -1.2 grams per kilogram of body weight per day is beneficial for healthy metabolic function.
I have written about the low RDA for protein and why more is needed to sustain muscle and health in a previous blog published on my website, here . Growing research has indicated following a high-protein diet can help people lose weight, improve body composition, build lean mass, increase satiety and help maintain a calorie deficit over time to further support weight loss maintenance.
By eating more protein, 25-30 grams per meal can help reduce hunger, suppress appetite which can help decrease undesired snacking leading to a calorie deficit. When trying to lose weight it would be beneficial to replace excess carbohydrate choices with high-quality protein snacks like Greek yogurt, string cheese, hard boiled eggs, beef jerky, turkey slices or even protein shake. Research is mixed on the precise figures, but the available research has supported protein has a much higher thermic effect compared to carbohydrates (20-30%) and (5-10%) respectively (7).
Lastly, consuming a casein rich food before bed can also help support muscle growth, recovery, appetite suppression, weight loss and weight management. Casein is the main protein in milk products, and it is considered a “slow digesting” protein. Not to be confused with whey protein isolate which is a fast digesting protein that should be consumed around training sessions and can serve as meal replacement during times of calorie restriction (8). Since casein protein is slow release it can reduce the rate of digestion and support fat loss. Not only does more protein help increase satiety and energy expenditure but it can also help with appetite suppression in the later hours. A study found that taking casein before bed resulted in 25% higher satiety levels the following day (9). Greater satiety will yield greater results when it comes to weight loss.
Ever notice you tend to move less, have limited motivation to do much beyond your daily work tasks, eat more unhealthy foods that are high in sugar or even calories when you do not sleep well? If you’re feeling sleepy at work, you grab another cup of coffee and the cookies in the pantry hoping for a “burst of energy” but actually makes you feel even more tired. You then later skip your usual walk breaks and even the workout you had planned to do. If this is you, you are not alone. Sleep debt is like a high interest rate credit care that if it continues to accumulate you will not be able to pay it off and you crash.
Think you can catch up on sleep lost and it will not affect you or your weight? Think again, a study examined moderate sleep restriction on body weight, body composition and metabolic factors in individuals following a caloric restricted diet. The study found that one hour of sleep restriction on five nights per week led to decreased proportion of fat mass loss despite restricting calories (11).
Insufficient sleep derails your weight loss efforts in many ways. Leptin is the hormone that controls your appetite, and when you are sleep deprived you have less leptin. A surplus of grehlin plus little leptin is a fast track or weight gain. A 2010 study found increased hunger, a shift in energy use, less calories expired and less weight loss in participants who slept 5.5 hours (10).
It’s more than safe to say there is a connection between sleep and weight. Strive for 7 or more hours each night to support good energy levels, metabolism, food and activity choices and overall health. The industry will say, “sleep is for the weak” just take this pill, but you know now know differently.
7. More water, especially before meals
Many are very aware how important water is for health, wellness, weight loss and appetite control yet it is commonly touted that you shouldn’t consume water before meals. A study found that drinking 500 mL of water 30 minutes before each meal combined with a calorie-controlled diet led to greater weight loss in overweight and obese middle-aged adults (12).
Water is essential for nutrient and oxygen transportation, lubricating joints, regulating body temperature, protecting organs and tissues, dissolving minerals and nutrients to make them accessible to your body and helping the liver flush waste products (13).
Work to increase your water intake upon waking by having a 8-20 oz. water bottle by your bed.
Strive to consume 16 oz. before meals.
20 – 24 oz. of water between meals
10 oz. before bed to support good digestion
Increased water intake is associated with better weight control and weight management (13). So drink up!
We need to stop relying on poor information given out by celebrities, influencers who lack credibility. Instead of spending money on pills, powders, challenges and false promises invest in your daily habits. Get more sleep, drink more water, learn portion control, eat balanced meals and stop giving up on yourself. Take control of your habits and implement the strategies in this article that the diet industry doesn’t want you to know. Sustainable weight loss is about controlling your appetite and consuming more protein and getting rest is a simple way to do it! The secret is out, and it is not the next celebrity cleanse. Your habits should support the future you are trying to create. If you are ready to stop saying “day one” or “one day” contact me, and let’s work together to create a plan for success!
In good health,
Wendi Irlbeck, MS, RDN
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 works remotely and currently operates as a traveling dietitian. 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 .
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A delicious left-over pumpkin pie taunts you from the kitchen counter alongside the heaps of leftovers in the fridge, saying, “eat me!” Or those sugar cookies and assorted desserts your guests conveniently forgot to take home? Eh, what’s one more going to do? The weekend after Thanksgiving can be toughest for many hoping to maintain their weight and health goals. Holiday weight gain is quite common for many adults. So, you’re feeling guilty from too much pie and turkey. The best thing you can do now is let the past exist in the past. Say “goodbye” to the guilt, shame or any negative feelings you may have because you have a new day in front of you and an opportunity to take control moving forward.
Many of my clients have expressed that “it’s inevitable to gain weight and I might as well just start over on January 1st.” While I honor those, who desire to start off a new year with health as a priority, this is not the best mentality for life-long health. As a registered dietitian and trainer who has been where you currently are, I encourage you to work smarter, not harder. Let me throw out an analogy for you – if you sign up for a 5k, which is roughly 3.10 miles, would you start your race 2 miles before the starting line, expecting the same time and competition as if you started at the starting line with the other runners? Raise your hand if you want to work harder and put yourself at a disadvantage? I wouldn’t put my hand up either, so what I am getting at here is if you know you want to lose weight or improve your lifestyle, start the process now.
Let’s begin by being mindful of our health and fitness goals by minimizing the empty calories and overindulgence that takes place between today and January 1st. Would you not feel better if you started today and not January first like everyone else? The truth is you don’t have to start two miles behind the starting line and then end up running a 7k when you’re only training for a 5k. Let’s CHOOSE to make it easier for ourselves, limiting the shame and guilt, because holiday weight gain is not inevitable! I believe in you – you should too – and I promise you can do this!
Here are 5 tips to help you focus on gaining more memories this holiday season than lbs.:
Repeat after me, “resume normal eating immediately”
The worst thing you can do today is continue with the oversized portions of foods that you don’t normally consume. Get back on track with your normal intake of balanced meals containing a lean protein, fruit, vegetable and healthy fat. It’s important not to consume meals that are both high in fat and high in carbohydrates to offset blood sugar levels. You likely consumed an overabundance of carbohydrates on Thanksgiving so it may be wise to CHOOSE to limit carbs and even calories in these immediate days after to re-stabilize your hormones. Don’t make the mistake of skipping meals now to try and off-set the over-eating you did on Thanksgiving. Unless you practice intermittent fasting in your normal routine, you shouldn’t skip meals. Skipping meals can lead to feeling overly hungry later, which will make matters worse.
Get active with family & friends
Sitting on the couch watching Netflix may be your family’s holiday tradition. However, inactivity contributes to weight gain, especially during times of overeating. Make a new tradition with your family spending time moving with your loved ones! Races are popular this time of year – go sign up as a family and gain memories! If you can’t run, walking can be just as beneficial. Movement is movement! Look at gym memberships that are likely currently available at a lower to no joining fee cost!
I’m not talking about the eggnog. Although it’s delicious, it won’t help you with your health and fitness goals. I am talking about water. It is so important to increase your water intake during the holidays due to the different foods you’ve been consuming which can disrupt regular digestion. Your gut and waistline will thank you for greater water intake after eating new foods.
Water consumption is also a great way to curb cravings and stay hydrated. Often when we are “hungry” or have a craving it is because we are thirsty and dehydrated. Be sure to drink 20 oz. of water every couple of hours throughout the day to stay hydrated and ward off unnecessary snacking. Research exists indicating increased hydration can be associated with weight loss.
According to the study, higher protein and water intake is associated with weight loss. If you’re having difficulty losing weight and finding yourself overly hungry all the time, you may want to reevaluate your water intake. Drinking water before meals can help you feel fuller and can also assist with digestion during meals.
Controlling portions supports getting back into a routine of normal eating. Keep in mind the portions you may or may not have learned –
A portion of protein is the size of your palm which is roughly equivalent to 3 oz.
A serving of veggies is 1 cup and fruits is 0.5 cup
A fat is approximately 1 Tbsp. nuts and seeds should be limited to a serving of 0.5 oz.
Should you choose to include a carbohydrate, a serving is 1 slice of bread, 0.5 cup of pasta or 1 cup of a whole grain.
In instances of weight loss and management it may be more helpful to increase protein, fruits and vegetables. I recommend working with a dietitian to ensure you’re hitting appropriate portions and getting adequate nutrition.
Focus on quality sleep and managing stress levels
Sleep deprivation during the holidays is quite common and can further lead to poor nutrition and physical activity habits. Those that tend to sleep less tend to be hungrier and a result can over consume calories leading to an increase on the scale. Additionally, less hours slept is also associated with a disruption in the circadian rhythm, which is our biological clock controlling many important physiological functions. Aim for 7-9 hours of quality sleep per night. This will also help prevent your risk of getting sick and missing out on the true enjoyment of the holiday festivities.
These five simple tips will enable you to focus on progress through the holiday season! Should you over-eat or have something outside of your “plan,” tell yourself “it’s okay,” dust the cookie crumbs off and keep moving forward. “When a child learns to walk and falls down 50 times, the child never thinks to himself maybe this isn’t for me.” Always get back up and keep moving!
Your health and fitness coach,
Wendi Irlbeck, MS, RDN
The holidays are a time for cheer, indulging and celebration with family and friends at parties. So, how do you enjoy the delicious treats but still stay on track with your goals? As a registered dietitian and sports nutritionist, I have some strategies that will help you stay lean and healthy to keep you on track with your health and performance goals during the holiday season!
Repeat after me, it is not about being perfect but maintaining accountability. Set an intention before you attend a holiday party or event. Hold yourself accountable by sharing your intent of “health” or eating “well” with your family and friends at the party. By setting an intent beforehand you are less likely to indulge in food or drink that make you feel less than your best! Another great way to stay on track is to avoid skipping meals to save calories. This is a common mistake made by many that if they save all their calories for the party, they won’t overindulge. It would be wise to consume a balanced snack with lean protein and healthy fat like string cheese, hummus and pepper slices. Check out this awesome recipe for a tasty , lighter and smoother version of hummus using Greek yogurt! Another factor to keep in mind is pairing quality protein and fat to help reduce cravings for sugar and overly processed carbs.
Let’s talk about alcohol, which is a real challenge for most around the holidays. Alcohol lowers your ability to make good decisions and can lead to regret in the days following. Most alcoholic beverages are loaded with sugar and empty calories. If your goals are to maintain good health, energy and optimize your workouts it may be wise to limit or avoid alcohol. Request a sparkling or fruit infused water at the party. Your waistline, scale and next 5k time will thank you for that! In addition to re-thinking your drink, it would be wise to eat mindfully. Mindfulness means expressing gratitude with each bite of food. After all it is a time of cheer, spirit and gratitude during the holiday season! Before the meal, take some deep breaths and as you eat, breathe through your nose, chewing every bite slowly by focusing on the flavors, colors, and smells. Then after, assess your hunger on a scale of 1 to 10 and determine how much more food you need to consume to be satisfied.
Another great way to stay on track and even enhance your relationships with others is to focus on the people, not the food. Focus on the conversation with the people at the table instead of what’s on your plate. You will learn quite quickly how much the person appreciates your attentiveness and eye contact with them, over pushing around the pie on your plate next to the carrot slices. Make a point to plan a fun activity after the meal, a group walk, board games, and offer the host assistance with the cleanup. Again, not only will the host appreciate this, but this decreases the risk of you reaching for another dessert or overeating, plus you’ll burn more calories than sitting in a chair!
Staying on track often means playing some mad defense. Yes, I said defense. Food pushers are at every gathering, function and we all know them, and you may even be one. Keep in mind to be polite when being pushed to indulge. Many of us can identify certain relatives as food pushers, they may ask you to have another slice of pie or try the turkey shaped cookies on the counter next to the mimosas, when really you don’t want to over do it. You kindly and respectfully decline but they again proceed to say, “have one, come on you work so hard and are always so strict, just one won’t hurt you.” Remember to stay your course. It can be challenging to say “no”, but this is oh-so important when the average weight gain during the holidays is around 6-8 pounds!
When trying to resist the urge to overindulge or play defense against the food pushers keep these tips in mind:
-Load up on high quality protein (chicken, beef, eggs, cheese, yogurt)
-Pick your favorite dessert, only eat one serving of it.
-Practice mindful eating and focus on how hungry you are.
-Load up on veggies if you feel the urge to snack and limit dips and dressings that can be high calorie
Maintain consistent workouts. Be sure to participate in a good long run or some aerobic exercise to offset some of the inflammation and higher calorie foods that are not your usual diet. Encourage your friends & family to join you!
Lastly, if you get off track you can always get back on the right one to lead you to your destination. Let me be straight with you, as runners and fitness enthusiasts you can often get off course during a run. If you do, do you just lay there in the forest or the trail to die? Of course not! You get back up and find your course back to your end destination. Our diet is the same, if you get off course you can always get back on track the next day to reach your destination! The holidays are meant to be enjoyed and celebrated with loved ones and it is okay to try new foods and to sample delicious treats. Just be mindful of your goals and incorporate the strategies in this blog for success!
Your health and fitness coach,
Wendi Irlbeck, MS, RDN
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