Are Eggs Good for Us?

You have probably heard someone say, “eggs are bad for you and you should only eat the whites.” This could not be the furthest from the truth and the egg yolk contains the most nutrition!

Plenty of cherry-picked studies you’ve likely seen give eggs the bad rap and have made them one of the most controversial foods to date. As you know I am an evidence-based dietitian so, show me the data supporting egg consumption.

The data:

  • A study published in the American Journal of Clinical Nutrition illustrated that even for those suffering from type-2 diabetes or pre-diabetes, eggs did not influence risk factors for cardiovascular disease.
  • Eggs themselves are high in dietary cholesterol and type 2 diabetics tend to have elevated levels of the ‘bad’ low-density lipoprotein (LDL) cholesterol. That being said, the research that shows consumption of eggs has little effect on the levels of cholesterol in the blood of the people eating them.
  • Eggs are indeed a rich source of nutrition that I outline below according to a 2021 analysis published in Nutrients.

So, you’re saying eggs are good for me? YES!!

Stop listening to charlatans who don’t understand science or physiology….Those that claim eggs are bad are those that wear clown masks and you shouldn’t listen to them. 🙂 Jokes and laughs aside take note of why you should eat eggs.

  1. Eating eggs increases levels of (HDL), also known as the “good” cholesterol. Cholesterol is GOOD for us and protects against CVD by preventing cholesterol buildup in the blood! Griffin B. A. (2016) 
  2. Yolks contain large amounts of lutein and zeaxanthin, antioxidants that help reduce the risk of cataracts and macular degeneration. Vitamin A also supports eye health!
  3. Rich in choline, an essential nutrient needed to produce acetylcholine, a neurotransmitter for memory, mood, muscle control, and other brain /nervous system functions!
  4. Low-cost nutrient powerhouse!! One egg contains 6g of high-quality protein and 5 grams of healthy fats! Protein helps build and maintain muscle along with increasing satiety. Fat is key for hormone health. Do not fear fat.
  5. Rich in vitamins which include vitamins A, B5, B12, D, E, K, and B6, folate, phosphorus, selenium, calcium, and zinc! Zinc helps with wound healing and immune health
  6. Contain omega-3 FAs which help reduce inflammation triggered by stress and exercise. Eggs also reduce triglycerides, a type of lipid fat in the blood. Do not fear eating eggs, they are good for your body, brain, and mood!

 You can safely consume 2-3 eggs daily! Why consume 2-3 eggs daily? 

  1. Protect against CVD and reduce inflammation
  2. Brain Health
  3. Eye Health
  4. Hormone health and satiety
  5. A budget-friendly way to build muscle and improve health!
  6. Rich source of nutrients for overall health and immune function

 


Visual aid folks: DOWNLOAD THE GRAPHICS HERE ON INSTAGRAM TO SHARE WITH A FRIEND!

 

In summary, eggs are not bad for you. What is actually bad for you is bad nutrition advice that is outdated. As a bonus, I had the privilege of being a guest on the Fitness Disrupted Podcast with Tom Holland which you can listen to here from our discussion from a few years ago.

We discussed the cherry-picked studies that give eggs a misunderstood reputation. It’s gold to listen to in the car or while you’re cooking your NWW Sweet Potato Egg Hash :).

 

In good health, faith, and fitness,

-Wendi A. Irlbeck, MS, RDN, LD, CISSN

The Nutrition with Wendi team 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. We partner with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. We provide virtual services including telehealth but are based in Nashville, TN. Follow us on TwitterFacebook, and Instagram for more nutrition information. Service

References:

Nicholas R Fuller, Amanda Sainsbury, Ian D Caterson, Gareth Denyer, Mackenzie Fong, James Gerofi, Chloris Leung, Namson S Lau, Kathryn H Williams, Andrzej S Januszewski, Alicia J Jenkins, Tania P Markovic. Effect of a high-egg diet on cardiometabolic risk factors in people with type 2 diabetes: the Diabetes and Egg (DIABEGG) Study—randomized weight-loss and follow-up phase. The American Journal of Clinical Nutrition, 2018; DOI: 10.1093/ajcn/nqy048

 

Papanikolaou, Y., & Fulgoni, V. L., 3rd (2021). Patterns of Egg Consumption Can Help Contribute to Nutrient Recommendations and Are Associated with Diet Quality and Shortfall Nutrient Intakes. Nutrients, 13(11), 4094. https://doi.org/10.3390/nu13114094

6 Holiday Eating Tips for Athletes and Adults!

Every year people fret about the holidays and what they should eat to maintain their weight or simply avoid overindulging.  All fair concerns and I am happy to provide some perspective and tips! Depending upon your culture and what holidays you celebrate we are really only looking at 5-6 days total in a year.

 


I wish people would focus more on what they are eating, how active they are, and prioritizing sleep on the other 360 days of the year.

So, the perspective 6 days of sweets or eating outside of your “healthy routine” out of 365 days is truly only 0.016% which is not significant.

An all-foods fit dietitian…honestly, I say this often..”We need to get back to the basics and control our controllables!”Do yourself a favor and avoid the fad diets and shame game.  Below I provide simple tips for both young athletes and adults to follow this holiday season. 

  • For mindful eating and gentle nutrition tips check out Coach Sydney’s blog here.
  • Tips for staying on track this holiday season click here.
  • Should you overindulge check out my damage control blog.

6 Healthy Holiday Eating Tips for Adults and Athletes!

1.Eat breakfast or a small amount of protein like string cheese or a hard-boiled egg beforehand. Do not go into meals and gatherings on an empty tummy. You will end up overeating and feel guilt and shame. Also, if you have an evening gathering…Do not starve yourself all day. Restricting leads to overeating. 

2. Think you drink! Avoid drinking sugary beverages that contain a lot of calories but not a lot of quality nutrition. Should you choose to indulge in a sugary drink make sure you stick to one serving and hydrate with plenty of water! If of age limit alcohol intake which can also contain a lot of calories and lead to overeating later on.


3. Set your fork down in between bites and talk to those around you. By slowing down your eating you will help your stomach and brain communicate fullness. You should be able to walk away from the table at 75-80% fullness. The food is not going anywhere. You can always eat more food but once you eat it you cannot un-eat it. So be mindful when you eat! Focus on the conversation and less on the food. (you will enjoy your conversations with others more this way). Holidays are about being grateful for the community and conversing with loved ones. Make them your focus and you’ll have greater satisfaction with your holiday experience!

4.Use a smaller plate and add colorful fruits and veggies. You should not look down and only see brown (gravy, turkey, and bread). Your body will appreciate the added fiber and antioxidants around the holidays when people often get sick, and rundown, and being around a variety of people can tax the immune system. The added boost of berries could be a great way to stay healthy!

5. Choose one dessert, not a plateful! If you feel worried about making a healthy choice prepare something you know supports your goals. Another dish to pass is never a bad thing! You are likely not the only one who wants to make healthier choices and feel good!

Want some recipes? Try our Greek yogurt bark barspumpkin trail mix, egg bake, or the NWW protein PB energy bites, protein puppy chow, or, tasty black bean quinoa bowl!

  • You can always munch on fruits & veggies if you’re a snacker and feel the urge. If you feel there won’t be a veggie tray take initiative and bring one. You can also add some hummus and jerky sticks for protein! Protein will help keep you full to avoid snacking and stabilize blood sugar when paired with carbohydrates or desserts!

6. Stay active! Take a walk, bike ride go for a hike, grab the basketball, football, or soccer ball, or plan an activity everyone enjoys. The movement will help with digestion and reduce the risk of feeling lethargic which often leads to guilt and shame.

The holidays do not need to be stressful. Have a plan, pack some protein bars or snacks for travel and stick to one plate! Blessings to you in good health, wellness, and faith,

 

-Coch Wendi A. Irlbeck, MS, RDN, LD, CISSN

Weekly Weight Room Tip Tuesday with Wendi

As busy as we have gotten it is time for me to ramp up my videos on youtube and share out some of these actionable tips I provide on Twitter. I will be providing a Tip Tuesday for you to share in your weight room with athletes, in email blasts, at your school, in your athletic department, or anywhere you see fit.

August 2nd *the very first weight room tip Tuesday with Wendi* is now LIVE and available for you to share out.


You can download and share the 90-second clip found on my youtube page and Instagram. The recommended pre-workout graphics are listed below and also found in blogs and on my IG page.


I was praying about how to reach more programs that may struggle with nutrition resources. After some prayer I felt convicted to offer complimentary videos with tips is a great way to help and reach more people. (thank you Jesus and I give all glory to you). 

  • If your program does want to invest in a pre-recorded or LIVE team talk we have actually been creating partnerships with various HS and college programs like hockey, football, and soccer programs.
  • We work with others but these are our major partners. We kick off the partnership with various presentations that include but are not limited to nutrition 101, supplements, weight management, and injury prevention.
  • In addition, follow-up video chats to keep your athletes on track with eating, fueling, recovery, and sleep hygiene.

 

Nutrition is one of the best and most important resources you will make. We are willing and available to help your program take your performance to the next level! Contact us for more information by clicking here.

In good health and performance,

 

Coach Wendi

 

Wendi Irlbeck, MS, RDN, LD, CISSN  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. Learn more about our programs here.

What to Eat the Night Before a Game?

What should I eat the night before a game?

Great question! We get this question from athletes all the time or from parents or coaches concerned about educating their athletes. What to eat the night before any competition or event depends on many factors. 

 

It’s actually more important to be cognizant of what you’re eating and drinking in the days leading up to your game or competition. (Learn more here)

 

 

 

 

 


 

Avoid making common mistakes on intense training days or on competition days.

  • Fried foods
  • Spicy foods
  • New foods
  • High-fat foods
  • Consuming high-fat or high-fiber right before activity

 


My five tips to keep in mind when thinking about the night before game day

1. What you eat the night before any competition should be practiced in advance. I can’t stress this enough.

If you try new foods you could end up getting sick with stomach pain, cramping, or digestion issues, the meal could negatively affect your sleep, and ultimately end up disrupting your performance the next day.

Our clients and athletes learn through our coaching sessions that the meals and snacks consumed leading up to the event have a greater influence on performance than the meal consumed the night before.

2. Limit oils, too much fiber, and high-fat cuts of meat that take a great deal of time to digest and can prevent you from properly fueling up with carbs.

Too much fiber can also cause GI distress  Your goal is to fill up glycogen (the storage form of carbohydrates).

3. Avoid consuming fried foods, heavily processed foods, dressings, sauces, and spicy foods.

Fuel up with a high-quality lean protein source paired with some fruit, complex carbohydrates, and veggies. You want to have a balanced plate ultimately containing foods from all food groups. (Full day of eating) *Example menu2


Meals to consume the night before game day

  • Grilled chicken sandwich on a whole-grain bun with veggies, 1-2 cups whole-grain rice, mixed berries fruit cup, and low-fat chocolate milk
  • Lean ground turkey meatballs, whole-grain pasta, watermelon slices, 1/2 cup non-fat Greek yogurt + pineapple slices
  • Deli ham or deli turkey sub with a side of pretzels, apple slices, and low-fat chocolate milk
  • Whole-grain burrito or burrito bowl with lean flank steak, brown rice, grilled veggies, and a small serving of guacamole (keep fat light)
  • For plant-based athletes, grilled tofu, chickpeas, brown rice, tomatoes, mixed greens, a side of grapes, and a light dressing paired with 1-2 whole-grain rolls
  • 93% Lean ground beef burgers on whole-grain bread or in pita wrap paired with a side salad, raspberries, and low-fat milk.
  • Whole-grain rice bowl with grilled shrimp or lean flank steak tossed in roasted broccoli with diced avocado (keep it light 1 tbsp) and fresh fruit
  • Roasted sweet potato with lean ground turkey or tofu in a whole grain wrap with hummus and blueberries
  • 1-2 Whole-grain chicken wraps with beans, spinach, tomato, mashed  hummus, and fruit

4. Have a small snack of protein + carb 45-60 min before bed  (see more ideas here ) **Be sure to also practice out these foods to ensure you know they won’t make you sick.

Image5. Get a minimum of 7-9 hours of sleep! (consequences of poor sleep & athletic performance 

  • Consume a casein-rich snack like cottage cheese, Greek yogurt, or string cheese paired with an apple or banana.
  • Casein (slow-digesting dairy protein) will help repair and rebuild muscle while at rest.
  • A small serving of carbohydrates will top off the fuel tank roughly 45-60 min before bed.
  • Cherries and bananas have also been shown to support restful sleep. Cherries are a natural source of melatonin which helps you fall asleep.
  • Bananas are a great source of magnesium which is a mineral aiding in muscle relaxation. The perfect combo to help your muscles relax, recover, and for you to sleep well before your big game or competition!

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NO NEW FOODS THE NIGHT BEFORE A GAME OR ON GAME DAY! I can’t stress this enough!

  • Practice foods and meals you want to eat the night before a game a week before to know “it works and feels good for you”.
  • Focus on getting 7-9 hours of sleep and have a small protein + carb snack before bed.
  • You can’t expect to perform are your best if you have not been consistently consuming balanced meals and snacks leading into game day.
  • You’ll have to plan ahead with balanced meals using my plate method. For additional ideas, check out my meal and snack guidance which also explains my “4-2-1” method.
  • In the days leading up to your competition prioritize plenty of lean protein and complex carbohydrates to provide you with the fuel you need.
  • You can’t perform like a beast if you eat like a bird (additional snack ideas!

Performance Nutrition (1) (download for the 4-2-1 game day timing)

GOOD LUCK and don’t forget to have fun!


What are the benefits of partnering with Nutrition with Wendi to help you with your performance or recovery?Image

” Wendi has helped me feel better going into games and camps and has assisted with my weight gain goal. I have gained a solid 10 lbs since we started working together and I have more energy during practice and training. My muscles aren’t as sore after games either.”

 

 

 


The Nutrition with Wendi team 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. We partner with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. We provide virtual services including telehealth but are based in Nashville, TN. Follow us on TwitterFacebook, and Instagram for more nutrition information. Service

7 Simple Tips for Staying Hydrated

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Are you hydrating enough? Most likely not! According to the USDA, over half the US adults fail to consume their recommended minimum of 6-8 glasses of water each day.

Last week Wendi shared simple hydration tips on Fox17 Nashville. Click to hear her tips provided.

Failing to consume enough water can also increase your risk of heart failure. It is important to stay hydrated for basic philological functions supporting blood circulation, lubricating joints and tissues, digestion, metabolism, and muscle contraction to name a few.

 

Many people need more than 6-8 glasses of water due to higher body weight, activity, sweat rate, and also supporting a healthy metabolism. We recommend our clients and athletes consume a minimum of 80-100 oz of water per day. We advise checking urine color to help guide you in your water intake. If you struggle to drink enough water you have come to the right place! Our tips will help you increase your water with ease!

 

 

First off what are the symptoms of dehydration? Usually, when you wake up you are in a dehydrated state and for many who experience these symptoms listed below you are already dehydrated and it is time to make a plan!Image

Follow Wendi on Twitter for more graphics and tips


 

Water is the MOST important FREE health significantly underrated performance enhancement supplement. If you’re an athlete check out my hydration blog with Simplifaster here.

1. Wake up and drink water by placing a glass of water or water bottle by your bed.  This strategy will enable you to have zero barriers to getting your hydration started for the day! Focus on consuming 10-16 oz upon waking. Especially if you are an athlete or working outdoors.

2. Set alarms on your phone to hydrate with 16 oz every few hours to shoot for a total goal of 100-120 oz per day (especially if you are an athlete or working outdoors). Another easy way to get in more water is to say 50 oz by 1 pm and another 50 oz by 7 pm!
3. Carry a water bottle or hydro flask that you can easily set water goals. I.e. 32 oz is a typical hydro flask that you can consume 3x/day.
4. Eat your hydration. Yes, that is right we can attain fluid and minerals from our fruit and veggies! Watermelon, grapes, berries, cucumbers, celery, carrots, cherries, and tomatoes are also super hydrating and a great way to get in your veggies for health too! You can also infuse your water with berries, lemon, lime, etc. which makes it tastier and offers antioxidants.
5. Electrolytes can be used to replace minerals lost in sweat. Dairy is also hydrating you could add Greek yogurt, milk, or cheese to meals to get in additional minerals. Cherry juice, chocolate milk, or Gatorade zero can also be a good option depending on your goals for added hydration.
6. Bring a cooler with you to stock with fruits and veggies. You can also pack additional water bottles to make sure you have enough fluid on hand in case of an emergency!
7. Hydrate with milk at meals and water in between! These tips help my clients and athletes stay hydrated! It is also important to consume 16-24 oz of fluid for every pound lost!

 

Stay hydrated out there and don’t forget to follow us on social media for more tips!

 

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. She is a former cross country runner, college softball player, figure competitor, and avid weight-lifter who still enjoys a good race from time to time. Wendi provides virtual services including telehealth but is based in Nashville, TN.

 

You can also follow Wendi on TwitterFacebook, and Instagram for more nutrition information. Service

Macronutrients 101

Many have no idea what a serving of fat, carbohydrate, or protein is. So here’s a quick 101 on our macronutrients that include fat, carbohydrate, and protein!

Teens and adults who want to be healthy and successful long-term should understand the role and function of each essential nutrition along with the amount it should be consumed for energy.

There are six essential nutrients that include our macronutrients (fats, carbohydrates, and protein that provide us with energy in the form of calories), and the other three nutrients that do not provide calories but are also essential for life include vitamins, minerals, and water.


🥯Carbs are important. Why? Carbs = muscle and brain fuel and if you’re too full to get your carbs in your energy and performance will suffer. ⚠️ That’s why it’s important to work with a dietitian to find the right balance of nutrients. 👊

Many want to go keto but I discourage it…Carbs are the optimal fuel for athletes..why?👇👇👇

🥑Fat cannot:

❌Restore depleted glycogen

❌Athletes who adapt to⬆️fat need⬆️need more oxygen to convert fat➡️energy

❌Replace ATP w/in working cells as quickly or efficiently as carbohydrates.

Please keep eating 🍠carbohydrates for the sake of your health, well-being, energy levels, and athletic performance.


On an individual level, ideal fat intake person to person depends on so many factors.. i.e.
📌Body weight
📌Activity & goals
📌Total calories
📌Health status/ailments/genetic risk factors

 

 

 

 


 

So many asked about protein for kids… specifically 🤷‍♀️How much protein to feed teen and adult athletes?

It depends but it is important to start with a baseline:

📌25-30 g of protein for biological girls/meal
📌30-40 g of protein for biological boys/meal
📌10-15 g of protein at snacks for both teen girls and teen boys.

 


I recommend using the performance plate model to avoid worrying about counting calories as an athlete or busy adult. If you stick with your portions for weight management, muscle gain, or fat loss you’ll be set. Just remember that  ALL meals matter!!

Under eating and underfueling will not serve you.

 

 

 

 

 

 


Wendi Irlbeck, MS, RDN, LD, CISSN is a registered dietitian nutritionist, and performance coach. Wendi utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Wendi provides virtual services including telehealth but is based in Nashville, TN. 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 schedule 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. Service

Be Bold in Your Faith

“Blessed are those who believe without seeing.” John 20:29

Buckle up as I vulnerably share a neat interaction that led to me meeting a new friend and fellow believer! Just a quick note that I have previously authored four Christian-focused blogs on my website. Not many people will read the blogs as most people come to my page for nutrition, health, and fitness but for that one person who may be lifted up by my sharing the gospel or my Christian faith is well worth the time spent writing this up. Writing is also therapeutic. Anyway, on with it…

 

You must be bold with your faith because you never know who is inspired to turn closer to Jesus and away from satan by you vocalizing your love for Christ. “many are called, but few are chosen.” (Matthew 22:14)

 

Last Thursday at my local YMCA in TN I hit the treadmill to warm up before lifting. When I finished and turned to clean my treadmill and depart for the weights, I saw a man with an awesome t-shirt advocating for science which I obviously appreciated. The man’s t-shirt read, “science does not care about your feelings.” That is a cool shirt and I love that shirt because I am an evidence-based dietitian. This man and I had a great 2–3-minute conversation near the treadmills about how science matters so much for both of our professions. I asked his name, and I will never forget it but for sake of ann9ominty I will leave it out of this blog but you can believe I am praying for him.

The man expressed he holds a Ph.D. In chemistry.  He learned I was an RDN and said, “you do have a lot of science courses in your training as well.” Yes, we most certainly do! We got on the topic of faith somehow as most people who are so into science often lack a belief in Jesus Christ. The man expressed he was a non-believer. He said, “you can’t prove Jesus is real and said the bible was just some unproven book.” My heart sank but I respect others’ opinions especially since I was a former non-believer who said God did not exist in my days before I became a true follower of Christ in 2012.

The man was shocked to learn I was a Christian and very strong in my faith as a follower. He asked, “why do you believe in something you can’t prove miss science-based dietitian?” I said with conviction and enthusiasm, “Great question but here’s the deal since you asked. I can’t see the wind or the heat but I can feel it. I can certainly feel the hot temps and as a result lots of dry grass and crops. I can also see the trees moving and I know that is the wind even though I can’t see it there is a byproduct of those things we “can’t see”.  Just like how Christ works miracles we can’t see the moving parts but we can see the result. A child from my hometown surviving a freak accident in the water he should have died but was revived by the Lord. Many other miracles have happened in my life that I could not see Jesus but I am alive because of Him and that is why I stand firm in my faith.

We walk by faith, not by sight. I look around and see miracles even though I can’t tangibly see Jesus. That is what true faith is.

 

I did also interject that the bible is not a book of stories but it is the biography of Jesus. There is also physical evidence of Roman crucifixions that Jesus described in the New Testament.  Furthermore, I know God is with me even when I can’t “see Him” I can most certainly feel Him and I see the miracles He works all around us. I told the man Jesus loved Him and I will pray He comes to know the Lord someday because it makes things so much easier. It is also comforting knowing earth is not our home and that heaven is. He asked me what was in heaven? I expressed I am not sure but I know for certain there is no death, disease, hate, war, racism, or sin, and we celebrate with our King in paradise without any worries, unlike on earth. It is our eternal home and that gives me hope in this broken world. Jesus is coming back and I would rather spend my entire life trusting and following His guidance and find out He does not exist than get to the end of my life without following Him only to learn of His existence when He comes back. The man argued I could not prove of Jesus or of His return and I said that is okay. It is not my job to push you to do anything.

I used to be a nonbeliever too. I just want you to know that Jesus loves you and when you are ready or willing He wants to have a relationship with you. I said as a non-believer I hated it when people pushed God on me. I won’t ever push faith on anyone but if a firefighter pulled you out of a burning building you would want to share that with the world praising them and thanking them because of how joyful you are That is exactly what I have felt since accepting Jesus as my savior in 2012. He saved me and I can’t keep quiet about that. I am a sinner who needs a savior and He makes my life better. The man actually told me to be quiet and to leave him alone. For you as a follower of mine on social media or a stranger coming to my page you will learn I am so outgoing I am not offended by someone telling me no. You also know how kind I am and that him saying this did not hurt me because a women next door overheard us.. She was an 82-year-old woman who was almost in tears listening to me talk about Jesus. She asked me about my faith and testimonial, and we bonded over how good God is. She said she could feel and see the Holy Spirit as she peered into the room to witness this conversation. I literally had no intention of talking to the guy behind me in the gym but somehow we had a dialogue that prompted me to feel God more than ever.

 

Had I not had that conversation with that man I would not have met my new friend Julia who has a grandson that is studying nutrition at the University of Tennessee. She said her grandson needs some mentorship so here we are. I made a new friend who said my faith encouraged her and her words of affirmation helped me see how important the work I do as a RDN is even when I feel like it isn’t. Julia and I exchanged contact information and she will be joining the women’s bible study group that I am starting with a new friend. She said it’s hard to run a business in these times and gave me some good wisdom on ignoring the enemy who is trying to distract and bring me down from helping people. Julia was shocked to learn that I am only 31 YO and reminded me the Lord has beautiful plans for my future as a dietitian and thought leader. She also said she would pray for the prosperity of my business during these hard times. God is good. We are at spiritual warfare right now and if you stay quiet because you are afraid to offend someone sharing the gospel you need to ask for God to give you the courage.

 

So, Christians, be bold in your faith you never know who is listening or watching. It is not our job to convert people to following Christ, but it is our job to not be fearful of sharing our love for Jesus and what He has done for us. We are ambassadors of heaven. This is a vulnerable blog expressing how important it is to encourage one another in faith and to be kind living a life that is centered on Christ. Thank you for reading this. Thank you for following my pages and investing in our business. I also appreciate all of the messages, mail, and random notes I get about how bold I am in my faith and how it inspires others. That means more than you know. Especially as a non-believer, I can’t express how much God has helped me reach this point in life to work and help so many other people.

 

God is good. God defeated satan. Keep your eyes on the Lord and the blessings ahead. Please follow my personal IG devotions with wendi page. For those that want to attend the local women’s bible study in Brentwood, TN please send me an email so we can give you the details to join us.

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.

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

 

Gentle Nutrition: A Non-Diet Approach to Healthful Eating

Let’s walk through a way of eating that is not restrictive, stressful, or judgemental but rather curious and satisfying. The pendulum swing from extreme dieting to overeating can be difficult. You will find yourself tired of Yo-Yo dieting where you lose some weight just to gain back even more. Are you battling cravings and feeling a lack of willpower. Gentle nutrition approaches cravings in a non-judgmental way. Instead of saying “I shouldn’t have eaten that”; Get curious and ask yourself, “Why am I craving this food?”, “Is there something I could have added earlier in my day?”. Nutrition Coaches can help guide you through the process of understanding “why”. 

Gentle Nutrition is a concept of Intuitive Eating which embodies foods that satisfy what your body wants and nutritional knowledge. It empowers people to listen to their internal authority. Let’s walk through how you start.

Reject Diet Culture

Diet Culture is everywhere and is a multiple billion-dollar industry. Ever notice how diets continue to evolve into something new? Maybe diet culture evolves because it does not work. Diet culture is rooted in the belief that appearance and body shape are more important than physical, psychological, and general well-being. Nutrition Coaches can help distinguish what is fact versus myth about nutrition.  

Honor your Hunger

Hunger is a body mechanism to signal the brain to start looking for food. Cravings can signify that you are deficient in a certain nutrient. An example might be craving meat when low in iron. Cravings can be physical or psychological; working with a Health Coach can help identify what your cravings are signifying. 

Practice eating when you are hungry and learn early signs of satiety. Fullness can take 15 minutes to hit, especially if you eat fast. Tips for feeling fullness: Take a sip of water between bites. Chew thoroughly. Taste all of the flavors. If you think you are full, wait 15 minutes and reevaluate if you are still hungry. Grab additional food, if fullness is not met. 

Make Peace with Food

Remember there are no forbidden foods and every food has a place in our diet. Some foods are great for fuel, others provide emotional satisfaction, and some foods satisfy cravings. Food is nourishment and can be there for celebrations and memories. Having forbidden foods is an “all or nothing” way of thinking, meaning once you have forbidden foods you are more likely to feel ravish toward that food item.  

Challenge the Food Police

Food is nourishment and can bring satisfaction. There are no “good” or “bad” foods. Rigid rules can result in increased stress and anxiety causing other complicated issues. There is a difference between rules that heighten anxiety and general guidelines that can be flexible.

Discover the Satisfaction Factor

Having the same simple nutrition food can be helpful with meal planning but as time goes on even your favorite foods get old. Discover new foods to satisfy your taste buds. Find foods that help you feel nourished and satisfied. 

Respect your Fullness

Snacks can be a beautiful way to bridge the gap between meals. Learn how to listen to hunger cues to improve your quality of each day. If extreme hunger or extreme fullness negatively impacts your day; then a Health Coach can help identify early signs of hunger and meal preparation to stay in the sweet spot of hunger and fulness optimizing concentration and performance. Respect your fulness by putting away the leftovers once full; knowing if hunger kicks in that the leftovers are in the refrigerator waiting for you. 

Cope with your Emotions with Kindness

We all have experienced snacking while not even hungry. Family gatherings, late-night snack runs, movies on the couch; Cravings can be psychological and that’s okay. Working with a Coach can help identify why the cravings their and alternative paths you can take. Sometimes a food craving can only be satisfied with food. A coach can help build your self-care toolbox giving you many options when the coping tool is needed. 

Respect your Body 

It is tough to not overthink how our bodies look despite the majority of the day we aren’t even looking at ourselves. A health coach will help bring importance to: How do you feel? Do you have the energy to do the things your love? Practice gratitude for what your body can do daily; rather than focus on what it looks like. Challenging your thoughts can empower you to change your negative feelings about yourself. Negative thinking has become normalized in society partially related to diet culture. Work with a coach to identify and practice reframing these negative thoughts.

Movement – Feel the Difference 

Movement can be fun, nourishing, mood-lifting, and more. Compulsive movement is very inflexible, rigid, and only focused on changing your body. When movement gets too rigid you will find yourself “all or nothing” when it comes to movement. Sometimes it is great to simplify movement. For example, when you get off from a sedentary job and want to work out without going to the gym. A 10-minute youtube video may be all that you need. Sometimes the movement is the transition you need to leave work at work and become present at home with your family.

 

Honor your Health with Gentle Nutrition 

Gentle nutrition is where satisfying your taste buds pairs with sustainably nourishing your body. Gentle nutrition is connecting the foods you eat to how you feel; It is understanding how medication impacts your hunger. Gentle nutrition will look different for everyone – talk with your health coach to see how gentle nutrition looks for you. 

Food Freedom Made Simple

Food Freedom Made Simple

A term you may see a lot of on social media lately is “food freedom”. This ideology, if you will, is combatting old practices of dieting and instead giving individuals the freedom to eat foods without having to eliminate certain food groups or the foods that they simply enjoy eating. Wendi and I share the same philosophy that all foods fit and we should never eliminate food groups as it puts us at risk for nutrient deficiencies. In this blog, I’ll discuss the meaning of “food freedom” and how to achieve it in 3 simple steps so that you can achieve freedom from food as well!

What does “food freedom” mean?

Food freedom can look different for everyone, however, I prefer to define it as the freedom to enjoy all foods without restriction. It means to have a healthy relationship with food without being stressed or guilty when indulging in the foods you love to eat. You’re eliminating the rules of dieting and embracing the joy that food brings to the table…no pun intended!

Is food freedom important?

I am guilty of trying a few diets and quick fixes in the past, but during each escapade, I always thought to myself, “Why must I eliminate foods that I really enjoy eating?” I first heard about food freedom in the midst of the pandemic when so many people were trying to improve their health and seeking out a new fad diet to help them achieve their goals quickly. I had friends who were following keto and carnivore diets and I would sit there asking them, “Well don’t you miss vegetables? Don’t you miss having a bowl of pasta?” and their response was always yes

I understand why people are driven to try these diets out; they see others through social media or by word of mouth who have had major successes. However, we must remember that everyone is made differently. What works for one individual will not necessarily work the same way for you. This is a hard thing to swallow because we as humans naturally want to see results quickly and will try just about anything to achieve that. But what if I told you that you can still work towards your goals, whether they be to lose weight or pack on muscle mass, by eating ALL of the foods you love? Would you believe me? Finding freedom from food can alleviate so much anxiety that surrounds many people when they eat. By achieving this, we can boost our self-esteem while gaining confidence that we can be in a healthy mental and physical state without restricting ourselves from the things we enjoy.

3 steps to achieve food freedom

  • Eliminate 1 thing… diet culture!

Yes, I am encouraging you to replace a bad habit with a good one, something NWW offers in “Learn It, Lose It, Live It”, an evidence-based group program to help you stop dieting and start living! It’s the mentality that we must be constantly dieting to achieve our goals. We face many advertisements for dieting on television, in magazines, and through social media, so I challenge you to take a step back. Unfollow accounts that are diet-specific, throw out the magazines promoting the latest fad diet and change the channel when you start receiving the subliminal messages that you must diet in order to be healthy. Diet culture doesn’t want you to know the real truth about what can make you healthy in a natural way (check out Wendi’s blog entitled Strategies the Diet Industry Does Not Want You to Know to learn more). This is the beginning of taking a step in the right direction! Enroll in LEARN IT, LIVE IT, LOSE IT GROUP PROGRAM to gain the confidence you deserve (NEXT GROUP BEGINS JULY 18TH)!

  • Fuel your body with intent

If you have been dieting for a while, your body is going to need some time to acclimate to eating more food. Registered dieticians Wendi and Sydney recommend 20-30g at each and 10-15g during snacks, depending on your goals. Consume whole grains and plenty of leafy, green vegetables to increase energy and fiber intake. Also, be sure to stay hydrated which helps with weight management and helps flush out waste. If you need ideas for easy, delicious recipes, check out our Recipes page on our website.

 

  • Get moving!

Find enjoyable movement. Exercise can look different for everyone. Maybe it’s engaging in team sports, lifting weights, hiking, tennis, or yoga. Resistance training has been proven to burn calories even during rest. The important thing is to be moving in a way that is fun for you! Try to exercise for at least 30 minutes a day, 5 days a week. Figure out what time of day you prefer to get your movement in and stick to a routine. It can help to have a friend join you and help with accountability. You can follow me on Instagram @lindsayd_nutrition to find a few workouts you can do at home or in the gym.

Hopefully this blog has given you some insight into the idea of food freedom and how to simply achieve it. It’s not going to be achieved overnight, because let’s be honest, diet culture practices were not achieved in a day either. Start small and work towards a new habit and goal as time goes on. If you need help finding freedom with food, book a FREE Discovery Call so that we can discuss your goals and develop a personalized plan for you. I look forward to hearing from you soon!

What to Eat Before Your XC Race or Half-Marathon?

The race you have tomorrow has you thinking, what should I do tonight and tomorrow before?

Great question! However, it’s actually more important to be mindful of what you’re eating and drinking in the days leading up to race day.

What you eat the morning of race day should be practiced in advance. My clients and athletes learn through our coaching sessions that the meals and snacks consumed leading up to the event have a greater influence on performance than the meal on the day of.

You can’t expect to race at your best on the morning fuel along. You’ll have to plan ahead with balanced meals using my plate method. For additional ideas, check out my meal and snack guidance which also explains my “4-2-1” method. In the days leading up to your race prioritize plenty of lean protein and complex carbohydrates to provide you with the fuel you need.

You can’t race like a beast if you eat like a bird (additional snack ideas!

 

 

 

 

 


Example meal and snacks included on the days leading up to your race:

  • Whole-grain chicken wrap with beans, spinach, tomato, mashed avocado or hummus, and fruit
  • Greek yogurt fruit toast (see my recipe)
  • Oatmeal with yogurt, whole-grain muffin, and peanut butter with banana slices
  • Roasted sweet potato with lean ground turkey in a whole grain wrap with hummus and raspberries
  • Whole-grain crackers with carrot sticks, and hummus
  • Whole-grain rice bowl with grilled shrimp or 3 oz of salmon tossed in roasted broccoli with diced avocado and fresh fruit

Make sure you’re hydrating properly as well. Consume at least 16 oz of water every three to four hours for 48 to 72 hours prior to your race.

NO NEW FOODS ON RACE DAY! PRACTICE FOODS BEFOREHAND ! 😊

Two hours before your race consume carbohydrates paired with a little protein. You want to limit fat and fiber because of the digestion time required for fat and the distress from fiber that could occur during your run.

 

 

 


Performance Nutrition (1)

Breakfast Ideas to Consume 2 hours Pre-Race:

  • 1-2 rice cakes + ½ tbsp honey + ½ cup non-fat Greek yogurt
  • Kodiak Cakes muffin or oatmeal cup
  • Bagel + kiwi slices + string cheese
  • Gel or sports drink + grapes
  • Oatmeal + egg whites or non-fat milk
  • Watermelon, grapes, orange slices, or any fruit
  • 1-2 slices of toast + Greek yogurt
  • Cereal + non-fat milk
  • Overnight oats
  • 100 % fruit bar or dried fruit
  • Apple sauce packets or honey
  • Tart cherry juice or watermelon juice

You don’t want to eat too much for breakfast. Ideally, it would be better to eat a little bit more for dinner and an evening snack of maybe a power cup muffin the night before.  Most feel so excited for race day it is hard to eat anything. But you need feel.

Something is always better than nothing. Even if its just some toast, berries, honey packet, or tart cherry juice you need some carbohydrates before you take off! Studies at the University of Memphis Exercise and Sports Nutrition Laboratory confirm that honey is one of the most effective forms of carbohydrate to eat just before exercise.Honey performs similar to commerical energy gels because of the glucose in gels.

GOOD LUCK and don’t forget to have fun! See the full post on Instagram


What are the benefits of partnering with us to help you with your performance or recovery?

” I highly recommend Wendi! I was at a transitionary period with training & was not fueling or recovering properly. Wendi’s advice on eating more protein + kcal has helped my performance &energy levels. Her guidance is credible and so helpful. Thanks, Wendi!”
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Wendi Irlbeck, MS, RDN, LD, CISSN

is a registered dietitian nutritionist, and performance coach. We utilize 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. She is a former cross country runner, college softball player, figure competitor, and avid weight-lifter who still enjoys a good race from time to time. Wendi provides virtual services including telehealth but is based in Nashville, TN.

 

You can also follow Wendi on TwitterFacebook, and Instagram for more nutrition information. Service