Pumpkin Trail Mix 🎃


    • 4 cups popped pop corn
    • 1/4 cup roughly chopped cashews
    • 1/4 cup dried cranberries
    • 3 tablespoon pumpkin seeds
    • 3 tablespoons chocolate chips
    • 2 tablespoons oats
    • 3 tablespoons melted coconut oil
    • 2 tablespoons honey
    • 1/2 teaspoon cinnamon


  • Place popcorn, cashews, cranberries, pumpkin seeds, chocolate chips and oats in a large bowl.
  • Pour melted coconut oil on top and toss until well combined.
  • Drizzle honey on top and mix gently until coated.
  • Season with cinnamon and serve.


Meal Prep Tip! Trail mix is a great on the go snack and can be easily made in the comfort of your home. Try adding pumpkin seeds to get in the spirit of fall and optimize your nutrition! Pumpkin seeds are high in omega 3 fatty acids which can help athletes with inflammation. Pumpkin seeds are a primary fat source that also contain 10g of protein, and 2 g fiber per 1/4 cup! Air popped Popcorn is a whole grain containing fiber with a serving size of 3 cups containing 3-5g of fiber. Air popped Popcorn is a great substitute for potato chips. 

Looking for quick meals and snacks for your young athlete or busy lifestyle? Check out one of our popular, “no cooking required” blogs for athletes!” Wendi also provides several gems in our most recent blog, “A Student-Athlete’s Guide to Healthy Eating on the Road“.


In good health and wellness,

Sydney Mink, MS, RD, LDN


Sydney earned her MS from Illinois State University! She is passionate about sports nutrition and fueling adequately to perform at an elite level. Sydney was a First-team All-American athlete who competed at the Olympic Trials in the Discus throw. She is passionate about building muscle mass and fueling to have optimum energy, reduced injuries, and a positive relationship with food. Sydney uses an intuitive eating approach to empower individuals to understand one’s bodies for sustainable eating habits that can optimize athletic performance and improve day-to-day functioning. She played basketball, volleyball, softball, golf, and soccer and competed in track throughout her life. Sydney has experience coaching Division 1 track and field throwers. Sydney was recently married and moved near Iowa City, Iowa. She enjoys playing with her dogs, trying new restaurants, and traveling with her husband. She enjoys disputing myths about diet culture and aims to help clients find a positive relationship with food by following the gentle nutrition concept of intuitive eating.

To book a discovery call with Sydney to discuss your goals click the Booking Link!


 Testimonials of Nutrition with Wendi’s team expertise from partnering with colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on our website. Follow along on TwitterFacebook, and Instagram for more nutrition information.