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
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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 .
Follow Wendi on Twitter and Instagram for nutrition, health and fitness inspiration.
(1)Vander Wal, J. S., Gupta, A., Khosla, P., & Dhurandhar, N. V. (2008). Egg breakfast enhances weight loss. International journal of obesity (2005), 32(10), 1545–1551. https://doi.org/10.1038/ijo.2008.130
(2)B Keogh, J., & M Clifton, P. (2020). Energy Intake and Satiety Responses of Eggs for Breakfast in Overweight and Obese Adults-A Crossover Study. International journal of environmental research and public health, 17(15), 5583. https://doi.org/10.3390/ijerph17155583
(3). Burke, L. E., Wang, J., & Sevick, M. A. (2011). Self-monitoring in weight loss: a systematic review of the literature. Journal of the American Dietetic Association, 111(1), 92–102. https://doi.org/10.1016/j.jada.2010.10.008
(4) Ho, S. S., Dhaliwal, S. S., Hills, A. P., & Pal, S. (2012). The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial. BMC public health, 12, 704. https://doi.org/10.1186/1471-2458-12-704
(5)Hunter, G. R., Byrne, N. M., Sirikul, B., Fernández, J. R., Zuckerman, P. A., Darnell, B. E., & Gower, B. A. (2008). Resistance training conserves fat-free mass and resting energy expenditure following weight loss. Obesity (Silver Spring, Md.), 16(5), 1045–1051. https://doi.org/10.1038/oby.2008.38
(6) Miller, T., Mull, S., Aragon, A. A., Krieger, J., & Schoenfeld, B. J. (2018). Resistance Training Combined With Diet Decreases Body Fat While Preserving Lean Mass Independent of Resting Metabolic Rate: A Randomized Trial. International journal of sport nutrition and exercise metabolism, 28(1), 46–54. https://d6 oi.org/10.1123/ijsnem.2017-0221
(8) Kinsey, A. W., Cappadona, S. R., Panton, L. B., Allman, B. R., Contreras, R. J., Hickner, R. C., & Ormsbee, M. J. (2016). The Effect of Casein Protein Prior to Sleep on Fat Metabolism in Obese Men. Nutrients, 8(8), 452. https://doi.org/10.3390/nu8080452
(9) Ananda Hochstenbach-Waelen, Margriet AB Veldhorst, Arie G Nieuwenhuizen, Margriet S Westerterp-Plantenga, Klaas R Westerterp, Comparison of 2 diets with either 25% or 10% of energy as casein on energy expenditure, substrate balance, and appetite profile, The American Journal of Clinical Nutrition, Volume 89, Issue 3, March 2009, Pages 831–838, https://doi.org/10.3945/ajcn.2008.26917
(11) Wang, X., Sparks, J. R., Bowyer, K. P., & Youngstedt, S. D. (2018). Influence of sleep restriction on weight loss outcomes associated with caloric restriction. Sleep, 41(5), 10.1093/sleep/zsy027. https://doi.org/10.1093/sleep/zsy027
(12) Handbook of Non Drug Intervention (HANDI) Project Team (2013). Pre-meal water consumption for weight loss. Australian family physician, 42(7), 478.
(13) Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition reviews, 68(8), 439–458. https://doi.org/10.1111/j.1753-4887.2010.00304.x
It’s 45-min before your lift and you’re starving but nervous about what to eat? Maybe you’ve had too busy of a day, a small lunch or inadequate breakfast? Sound familiar? Successful athletes plan by consuming a well-balanced meal approximately 1-2 hours before training.
Physical activity demands a large volume of blood to be pumped to working muscles and tissue. It is important not to consume too large of a meal too close to activity to ensure blood flow is going to working muscles like your legs for running and not your stomach for digestion. It sounds so simple right? You also want to limit gastrointestinal (GI) complications which result from eating too close to training. Eat well before your workout to ensure adequate digestion time for available fuel as well as oxygen rich blood to be pumped to working muscles. But what if you eat too many hours in advance and now you’re hungry? “What do I eat before my work-out?” is probably one of the most prominent questions I receive as a performance dietitian. It is also one of the most heavily searched topics on google.
Both young and old athletes may feel too scared to eat so they go to a training session, run or workout with-out any fuel which leads to poor performance and increased risk of injury. Some athletes express they have an “iron clad stomach” and can eat literally anything and go train. This is not typically the case and some foods are more optimal than others to consume around a training session. For that reason, it is best to have a meal containing some protein and carbohydrate before your workout.
When considering pre-workout foods, remember that poorly planned meals, liquids, and snacks can disrupt the quality of your workout or training session. Depending upon the intensity and duration of the training session most athletes and recreational active people are encouraged to consume roughly 200-300 kcal approximately 30-60 min before your workout. The meal should consist of some carbohydrate and protein. The foods chosen should be easily digestible and with a limit of fat and even fiber due to digestion time.
7 Pre-workout meals to beat the fatigue and keep you energized
Whole-grain bagel with powdered peanut butter and honey
Powdered peanut butter has less fat (fat is key to limit around training sessions). A whole-grain bagel will provide a large amount of carbohydrates along with honey providing quick sugar to help with muscle, brain and nerve function before a heavier training load day or longer endurance. Many young athletes under fuel so this would be a great way to get in a good amount of carbohydrates in a short period of time.
Apple slices with Greek yogurt and dried cranberries
Quick sugar and a little bit of fiber from some apple paired with the protein from the Greek yogurt is a recipe for muscle building success. Dried cranberries can be a great addition for additional sugar without the fiber to disrupt digestion for readily available fuel for muscle contraction. A delicious grab-and-go pre-training meal to meet your needs.
Protein oats (whole-grain)
Oats are a great source of complex carbohydrates for slower release of glucose. This means great things for your energy to remain stable and constant during longer and higher intensity workouts. Oats are also rich in vitamin B, which helps convert carbs into energy. Mix non-fat or low-fat Greek yogurt with blueberries, oats, chia seeds, 1 Tbsp. almond butter and an optional 0.5 scoop of whey protein powder for a substantial amount of protein, nutrients, and calories to sustain longer training and conditioning sessions.
Protein fruit smoothie
Fruit contains a surplus of nutrients but most importantly, fruit contains simple sugars that are easy to digest. Glucose is the body’s desired fuel substrate for fueling high-intensity training sessions as well as giving young athletes the carbs to thrive. Mix one cup of berries with 1/3 cup whole grain oats, 4 oz of milk, and 2 oz of Greek yogurt for a delicious smoothie. For additional protein add a high-quality whey protein. Recipes available on my website here.
Greek yogurt parfait with mixed berries and whole grain oats
This is a game crushing combo. Fruit is loaded with antioxidants for healthy immune function but also carbohydrates to support energy while providing quick fuel for your workout. The protein in the Greek yogurt will also help with the muscle breakdown and repair process through-out the training session
Hard-boiled egg and banana & kiwi slices
Eggs contain high-quality protein, choline for neurotransmitter production assisting in proper brain cognition and the yolks are an excellent source of omega-3s. Slice the hard-boiled egg and pair it with kiwi and banana for some carbohydrate to fuel your training!
Grapes and string cheese
Grapes or watermelon are high in water as well as quick sugar to fuel an upcoming training session for someone with a nervous stomach before a race. Grapes digest quickly and tend to be well tolerated. String cheese is a great pairing to help provide some protein but not too much to power the training session and prevent muscle protein breakdown.
What you eat before your training session does not have to be complex. Keep the foods simple and focus on the fundamentals of eating for health and fueling for performance. There is no magic meal that can make for a special training session. Training sessions are a great time to experiment for game day. Never try new foods on game day, it is best to try them out and assess tolerance on practice or training days. A rule of thumb for all that wish to be better athletes and healthier humans is to focus on proper meals each day, each week, each month, and each year. There are no magic meals, what works for one may not work for another. For more sports nutrition and health information check out my previous blogs available on my website.
In good health and performance,
Wendi Irlbeck, MS, RDN
Wendi Irlbeck, MS, RDN, is a registered dietitian, 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 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. Wendi is available for one-on-one coaching and public speaking inquiries here .