We teach high school and college athletes how to eat for health and fuel performance. We specialize in helping athletes gain lean mass the right way and dial in their nutrition around games and training with custom plans. individuals that want to improve their athletic performance, energy, mood, health, and overall quality of life.
I often do grocery store tours with our local baseball, football, and XC athletes here in Nashville, Tennessee. This is also a great option to do virtually over FaceTime if you are in another state! Here are 6 of the top anti-inflammatory foods that we picked up. (Full thread on X)
Egg bites with veggies! A pre-cooked option that contains protein, antioxidants, and key micronutrients!
Whole Lactose-Free Kefir! Kefir is fermented (great for gut health). It offers > 60 strains of bacteria. Studies show these powerful microorganisms may help treat and prevent gastrointestinal disease in addition to muscle recovery!
Dairy also offers leucine-rich protein, calcium, and vitamin D that your muscles and bones need to stay strong.
Cherries are rich in antioxidants and contain anti-inflammatory compounds known as polyphenols!
These polyphenols have been shown to speed up recovery following resistance training, decrease muscle soreness, and lessen muscle breakdown!
Vitamin C, hydrating, and fiber-rich as well!
Blueberries and raspberries! The compounds in berries have been shown to relieve both muscle pain and weakness, inflammation, and cellular damage that occurs after hard exercise.
Blueberries have been shown to help lower blood pressure, prevent heart disease, and improve memory, and cognitive function!
Walnuts! One handful of walnuts contains 91% of the daily value of Omega-3 fatty acids.
The omegas in walnuts can help with reducing inflammation and optimize recovery! Walnuts also contain magnesium which is critical for preventing muscle camping and supporting restful sleep!
Pomegranate! We encourage our athletes and clients to add pom to smoothies, yogurt bowls, protein shakes, oats, and PB toast!
Pomegranate intake has been shown to accelerate muscle recovery, reduce muscle damage, decrease soreness, and improve inflammatory markers post-training!
Here is a simple example of an anti-inflammatory meal for a busy high school or college student-athlete!
It is important to note that recovery is a 24-hour process. The body is always rebuilding and regenerating to maintain homeostasis. As an athlete or individual who wants to live a healthy lifestyle, it is best to limit inflammatory foods like cookies, cake, candy, fried foods, and alcohol.
Your performance plate should always contain lean protein, quality carbohydrates, fruit, veggies, healthy fat, and hydration.
Add Greek yogurt for extra protein, calcium, vitamin D, and calories to support muscle growth and enhance recovery!
Choose wild-caught salmon whenever possible as it contains up to 3 times less fat, and more vitamins and minerals like iron, potassium, and b-12. If you do not like salmon you can opt for a lean protein like grilled chicken, turkey, flank steak, wild game, or halibut.
What you put in your body directly influences your speed, power, strength, energy, blood sugar, body composition, disease, and injury risk so please take these tips and apply them. A colorful plate is a healthy plate! (Get a copy of Wendi’s Health and Performance Playbook HERE).
Female athletes can greatly benefit from more produce to optimize hormone health and help with their menstrual cycle! Learn more HERE
Use these tips because “nutrition can make a good athlete great or a great athlete good! What are you willing to do to out-compete your competition? Champions are built in the off-season.” –Wendi
Some additional resources on reducing inflammation & increasing recovery!
If you found this list helpful be sure to check out Wendi’s tips for reducing muscle soreness blog HERE.
References:
Albuquerque Pereira, M. F., Matias Albuini, F., & Gouveia Peluzio, M. D. C. (2023). Anti-inflammatory pathways of kefir in murine model: a systematic review. Nutrition reviews, nuad052. Advanced online publication. https://doi.org/10.1093/nutrit/nuad052
Ammar, A., Turki, M., Chtourou, H., Hammouda, O., Trabelsi, K., Kallel, C., Abdelkarim, O., Hoekelmann, A., Bouaziz, M., Ayadi, F., Driss, T., & Souissi, N. (2016). Pomegranate Supplementation Accelerates Recovery of Muscle Damage and Soreness and Inflammatory Markers after a Weightlifting Training Session. PloS one, 11(10), e0160305.
Kelley, D. S., Adkins, Y., & Laugero, K. D. (2018). A Review of the Health Benefits of Cherries. Nutrients, 10(3), 368. https://doi.org/10.3390/nu10030368
Tan, B., Wang, Y., Zhang, X., & Sun, X. (2022). Recent Studies on Protective Effects of Walnuts against Neuroinflammation. Nutrients, 14(20), 4360. https://doi.org/10.3390/nu14204360
Yavari, A., Javadi, M., Mirmiran, P., & Bahadoran, Z. (2015). Exercise-induced oxidative stress and dietary antioxidants. Asian Journal of Sports Medicine, 6(1), e24898. https://doi.org/10.5812/asjsm.24898
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, athletes, health professionals, and individuals and offer elite nutrition and health guidance for optimal athletic performance, injury, and disease reduction. We provide virtual sports nutrition coaching, education, and presentations virtually in Texas, Florida, California, Minnesota, Ohio, Illinois, Indiana, Iowa, Nebraska, New Jersey, New York, North Dakota, Arizona, and Michigan. Our primary office is based in Nashville, Tennesse where we serve the greater Brentwood, Franklin, and Green Hills communities. Follow us onTwitter, Facebook, and Instagramfor more nutrition information. Services booking here to consult with Wendi for a team talk or QA session.
For athletes, proper nutrition is the cornerstone of peak performance. Whether you’re a student athlete, seasoned competitor, or a weekend warrior, meal prepping can be a game-changer when it comes to meeting your nutritional needs. Here are five key tips to help athletes streamline their meal prepping process, allowing them to stay on top of their game without breaking the bank.
Successful meal prepping begins with thoughtful planning. Athletes, in particular, benefit from having a well-balanced diet that meets their energy requirements. Planning your meals three to four days ahead provides a strategic advantage by allowing you to consider your training schedule, daily activities, and nutritional needs.
Start by outlining your training sessions, competitions, and any other engagements that might impact your meals. Once you have a clear picture of your week, plan meals that align with your energy expenditure. Include a mix of lean proteins, complex carbohydrates, healthy fats, and a variety of fruits and vegetables to ensure a well-rounded diet.
Take Stock
Before heading to the grocery store, take stock of your fridge and pantry. This not only prevents overbuying but also helps you make the most of what you already have. Check for staples like rice, quinoa, beans, and canned tomatoes that can serve as a base for many meals.
Additionally, assess your protein sources. Eggs, chicken, tofu, and beans are cost-effective and versatile options. Look for sales or bulk discounts on frozen vegetables, which are just as nutritious as fresh and have a longer shelf life. By minimizing waste and maximizing the use of existing ingredients, you’ll save money while ensuring your meals are packed with essential nutrients.
Know Your Schedule
Athletes often have demanding schedules, making it crucial to sync meal prepping with your daily routine. Knowing your schedule allows you to allocate specific times for prepping, cooking, and storing meals efficiently.
Identify time slots for meals around your training sessions, ensuring you have adequate fuel before and replenishment after. Allocate moments in your day for quick, nutrient-packed snacks to maintain energy levels. By tailoring your meal prep to your unique schedule, you can optimize nutrition to complement your athletic performance. This synchronization not only enhances your energy levels but also promotes overall well-being and resilience.
Cook in Bulk
One of the most effective ways to save time and money is to cook in bulk. Batch cooking allows you to prepare large quantities of your favorite meals, providing a stash of ready-to-eat options for the days ahead. This strategy is especially beneficial for athletes, as it minimizes the time spent in the kitchen during busy training periods.
Opt for recipes that can be easily scaled up, such as chili, stir-fries, or casseroles. These dishes often improve in flavor when reheated, making them ideal for bulk cooking. Divide the prepared meals into individual portions and freeze what you won’t consume within the next few days. This not only ensures a constant supply of varied meals but also prevents food waste.
Include Daily Staples
Incorporating daily staples into your meal prep routine is key to maintaining a balanced diet on a budget. Items like oats, yogurt, eggs, and whole grains are not only affordable but also versatile and nutrient-dense. They serve as the foundation for a variety of meals, from breakfast to post-training snacks.
For a budget-friendly breakfast, consider overnight oats made with rolled oats, yogurt, and your choice of fruits. Eggs can be prepared in numerous ways and are an excellent source of high-quality protein. Whole grains like brown rice and quinoa can be paired with a mix of vegetables and proteins for a quick and satisfying lunch or dinner. By incorporating these staples, you’ll ensure that your meals are both cost-effective and nutritionally robust.
Meal prepping for athletes doesn’t have to be a daunting task, and it certainly doesn’t have to break the bank. By following these five essential tips—planning ahead, taking stock of your pantry, syncing with your schedule, cooking in bulk, and incorporating daily staples—you can streamline your meal prep process and fuel your athletic endeavors with nutritious, budget-friendly options. Remember, success in the kitchen translates to success on the field, and a well-fueled body is your best ally in achieving peak performance.
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, athletes, health professionals, and individuals and offer elite nutrition and health guidance for optimal athletic performance, injury, and disease reduction. We provide virtual services including telehealth but are based in Nashville, TN. Follow us onTwitter, Facebook, and Instagramfor more nutrition information. Services booking here to consult with Wendi for a team talk or QA session.
Amenorrhea & Athletes: 3 Tips For Females to Get Their Period Back
Relative energy deficiency in sport (RED-S) is the consequence of low-energy availability (LEA) in athletes, adversely affecting an athletes’ performance and health. RED-S can occur in both males and females, negatively impacting normal growth and development, hormonal health, bone health, ability to recover, strength and endurance, and even mental health. The Female Athlete Triad refers to a cluster of three RED-S symptoms originally identified in females, including low energy intake, menstrual disruptions, and low bone mineral density (BMD). It is imperative to prevent the Female Athlete Triad before it spirals into severe interruptions with bone strength, performance, long-term health, and fertility.
What is Low Energy Intake (LEA)and how does it occur?
LEA can be intentional or unintentional, occurring when an athlete consumes fewer calories than her body requires for growth, development, and athletic performance. LEA is often associated with ‘disordered eating’ and in severe cases can lead to an eating disorder.
Menstrual cycle disruption is the most critical impact of LEA in females. When a female athlete stops getting her period for at least 3 months, this is referred to as ‘amenorrhea.’ Prolonged amenorrhea can negatively impact fertility and bone health.
Many athletes choose to intentionally restrict or limit their intake in hopes of “improving performance”. This is especially common in runners and dancers, where the mentality “lighter is faster” is prevalent but extremely damaging.
Some athletes may just be unsure of how many calories they should consume to meet the demands of their sport, leading to unintentional LEA. Many athletes eat enough calories to sustain basic hormone function but are not eating enough to fuel sport performance and recovery!
The effects of LEA fall into two categories: sociocultural and physiological. Athletes are at a much higher risk for LEA from sociocultural factors, including social media, sport-specific body image stereotypes, and pressure from coaches, teammates, and themselves on looking a certain way. These can all provide a false belief that the athlete will have greater performance outcomes by fitting into these sociocultural standards.
Inadequate nutrition intake, leading to LEA, is problematic because the athlete has insufficient energy to fuel the body. For example, if a female athlete only consumes 1,800 kcal per day but uses 3,500 kcal, she is consuming 1,700 kcal LESS than her body NEEDS! In this scenario, the athlete will not have enough energy, impairing performance, growth, and development; it also puts her at heightened risk for illness, injury, impaired fertility, or a life-threatening eating disorder.
The long-term negative effects of amenorrhea can impact fertility as women age.
Women need adequate calories to achieve enough of energy reserve to promote fertility.
Women must have enough body fat to produce leptin for reproduction and proper functioning of the ovaries.
Scientist Rose Frisch proposed a body fatness theory of fertility in which women need to have at least 17% body fat to menstruate and about 22% body fat for fertility.
Fill out our athlete assessment form HERE and we can reach out to you for a consultation with one of our registered dietitians and sports nutritionists to help you with a plan.
How does menstrual health impact bone health?
Physical activity, specifically resistance training can have a positive impact on bone development. However, in cases of the female athlete triad or low energy availability, BMD may be low. This low BMD can be attributed to low levels of the hormone, estrogen, which plays a crucial role in bone health! Further, with inadequate calorie intake, athletes may be missing significant micronutrients like vitamin D, calcium, and magnesium, which support strong bones. Low BMD can increase the risk of bone stress injuries, including stress reactions and stress fractures, as well as osteoporosis.
Pro Tip: Test, don’t guess! If you or your student-athlete have concerns about menstruation, bone health, and estrogen levels, reach out to a doctor for blood tests.
Recovery of a menstrual cycle takes time but is significant for overall health as well as injury prevention and athletic performance.
Three ways we help female athletes regain their period:
Increased calories (eating in an energy surplus) for 3-6 months, with a focus on adequate healthy dietary fats and eating frequently (avoiding periods of fasting)
Reducing training volume and permitting healthy weight gain
Log nutrition and track period symptoms
We teach our athletes that all foods fit! Most athletes need upwards of 3,500 + kcal to support health, training, and recovery demands.Person first and athlete second. We must help female athletes develop a healthy relationship with food!
If you are a parent of a young female athlete or coach that works with female athletes be sure to refer out to a registered dietitian. Female athletes have special considerations and hormone health should always be a top priority. We have worked with several female runners and competitive athletes to regain their period. It is not normal to lose your cycle for several months. We can work with your program or athlete to regain their cycle via a custom nutrition plan and ongoing coaching.
Female athletes need 3-4 balanced meals coupled with 2-3 snacks on training days. You can’t race like a beast if you eat like a bird!
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, athletes, health professionals, and individuals and offer elite nutrition and health guidance for optimal athletic performance, injury, and disease reduction. We provide virtual services including telehealth but are based in Nashville, TN. Follow us onTwitter, Facebook, and Instagramfor more nutrition information. Services booking here to consult with Wendi for a team talk or QA session.
Resources:
Cabre, H. E., Moore, S. R., Smith-Ryan, A. E., & Hackney, A. C. (2022). Relative Energy Deficiency in Sport (RED-S): Scientific, Clinical, and Practical Implications for the Female Athlete. Deutsche Zeitschrift fur Sportmedizin, 73(7), 225–234. https://doi.org/10.5960/dzsm.2022.546
Gimunová, M., Paulínyová, A., Bernaciková, M., & Paludo, A. C. (2022). The Prevalence of Menstrual Cycle Disorders in Female Athletes from Different Sports Disciplines: A Rapid Review. International journal of environmental research and public health, 19(21), 14243. https://doi.org/10.3390/ijerph192114243
Márquez, S., & Molinero, O. (2013). Energy availability, menstrual dysfunction and bone health in sports; an overview of the female athlete triad. Nutricion hospitalaria, 28(4), 1010–1017. https://doi.org/10.3305/nh.2013.28.4.6542
Sims, S. T., Kerksick, C. M., Smith-Ryan, A. E., Janse de Jonge, X. A. K., Hirsch, K. R., Arent, S. M., Hewlings, S. J., Kleiner, S. M., Bustillo, E., Tartar, J. L., Starratt, V. G., Kreider, R. B., Greenwalt, C., Rentería, L. I., Ormsbee, M. J., VanDusseldorp, T. A., Campbell, B. I., Kalman, D. S., & Antonio, J. (2023). International society of sports nutrition position stand: nutritional concerns of the female athlete. Journal of the International Society of Sports Nutrition, 20(1), 2204066. https://doi.org/10.1080/15502783.2023.2204066
von Rosen, P., Ekenros, L., Solli, G. S., Sandbakk, Ø., Holmberg, H. C., Hirschberg, A. L., & Fridén, C. (2022). Offered Support and Knowledge about the Menstrual Cycle in the Athletic Community: A Cross-Sectional Study of 1086 Female Athletes. International journal of environmental research and public health, 19(19), 11932. https://doi.org/10.3390/ijerph191911932
Gluten is a protein naturally found in grains like wheat, rye, as well as barley. Gluten contributes to the texture and shape of foods made from these grains.
Celiac Disease is an autoimmune condition that leads to reactions when eating the protein gluten. Symptoms include, but are not limited to gastrointestinal distress (nausea, vomiting, diarrhea), abdominal pain, a rash, and malnutrition.
Should I Avoid Gluten?
Those with diagnosed Celiac Disease, gluten ataxia, non-celiac disease gluten sensitivity (gluten intolerance), or wheat allergies should avoid gluten! Otherwise gluten is safe to eat and there is no need to avoid it!
Research supports that there are no improvements in performance resulting from abstaining from gluten in non-celiac athletes. Further, research in the Gastroenterology and Hepatology Journal supports that gluten-free foods do not offer a “nutritional advantage” over gluten-containing foods.
Gluten-Free Athlete Tips:
Check food labels. Gluten “friendly” and gluten-free are not the same thing. The safest bet is always certified gluten-free!
Consider food prep and processing. Foods that may naturally be gluten-free may become contaminated with gluten through prep.
Communicate! Let others know about your allergy, especially at restaurants.
Don’t cut out grains! Just swap for new ones.
Be consistent with gluten-free fueling! It may be tempting to reintroduce gluten into your diet, but if you’re diagnosed with Celiac Disease, the treatment is lifelong a gluten-free diet.
Brands We Love:
There are plenty of gluten options for fueling! Some personal favorites are – Kind, Purely Elisabeth, Canyon Bakehouse, Kodiak Cake GF Pancake mix
Grains that are Naturally Gluten Free: corn, rice, quinoa, tapioca, buckwheat, flax, millet, amaranth, sorghum
*sourdough has low gluten content due to fermentation but is not 100% gluten-free
Want to know more? Check out this post on Gluten Free Fueling Options on our NWW Coaching Instagram. Book a FREE call with a registered dietitian to ensure you are eating enough calories to support your training and recovery!
Devrim-Lanpir, A., Hill, L., & Knechtle, B. (2021). Efficacy of Popular Diets Applied by Endurance Athletes on Sports Performance: Beneficial or Detrimental? A Narrative Review. Nutrients, 13(2), 491. https://doi.org/10.3390/nu13020491
Niland, B., & Cash, B. D. (2018). Health Benefits and Adverse Effects of a Gluten-Free Diet in Non-Celiac Disease Patients. Gastroenterology & hepatology, 14(2), 82–91.
In my 10+ years of experience working with youth, collegiate, and masters level competitors there are three types of athletes. Athletes who are prone to cramping, those who have cramped, and those who WILL CRAMP. Our goal is to prevent cramping, reduce the occurrence of cramping, and Lord willing minimize the cramps with these three considerations.
Water and minerals. Inadequate fluid. Drink water early and often! We wake up in a dehydrated state. Place a water bottle by your bed to wake up and drink water. Set alarms on your phone to hydrate every few hours. Hydration is controllable. Athletes need roughly 80-100 oz of fluid daily. This does not account for the minerals we NEED including potassium, calcium, sodium, chloride, and magnesium. Losses during training, games, and hot climate increases fluid and mineral demand. 7 Tips for Hydration here.
Consume 20 oz of fluid every 2 hours leading up to game time.
Fuel tip: The night before a game have 1/2 an avocado at dinner. Avocados have more potassium than bananas. The potassium levels are almost double!
One avocado contains 975 milligrams of potassium, compared to 487 milligrams in a banana.
Most muscle cramps are also related to magnesium depletion. Adequate magnesium can help with muscle contraction and relaxation. The RDA for magnesium for adults:
-Men: 400–420 mg
-Women: 310–320 mg
Magnesium deficiency signs and foods rich in magnesium click here.
Magnesium supplementation may be necessary if you’re not consuming sufficient meat and veggies.
Some athletes are heavy sweaters and will expel more minerals in their sweat than others. A simple way to test if you or an athlete is a heavy or salty sweater is touching your jersey during/after training. Ensure you’re sipping on sports drinks or an electrolyte mix if you’re prone to cramping. Hotter temperatures will increase the rate at which electrolytes are expelled
Is it crusty and drenched? You are likely a heavy sweater and you will also feel the sodium on your face.
A hydration video tip to download and share with your student-athletes.
Replace every lb. lost during training with 16-24 oz of fluid.
Pre-competition fueling
Athletes often fail to consume enough carbs and calories. Carbs fuel muscle and the brain. A drop in blood sugar leads to a drop in performance. Low-carb diets also decrease sodium and water in the kidneys!
Athletes should be consuming on average 3-5 g of carbs/kg/bw/day to support training demands and optimize recovery. This means if you weigh 165 lbs or 75 kg . you need a minimum of 225 -375 g of carbs daily.
Athletes doing more endurance work or training more hours per week need even more. 5-7 g/kg/bw/day for soccer, field hockey, basketball, and other athletes trying to gain weight! This means that the same 165 lb 75 kg athlete would need 375-525 g of carbs per day!
Bagels, rice, pitas, oats, pretzels, fruit, potatoes, dates, honey, and other grains are excellent sources of carbs.
The maximum glycogen storage a human can accumulate is between 400-500 grams. Since 1 gram of carbs equals 4 kcal, you will top out at about 1,600-2,000 kcal in your glycogen storage fuel tank.
Muscle strength, speed, and contractility decrease when blood glucose levels drop or when glycogen is rapidly depleted. This can happen quickly in multisport athletes as well as endurance athletes. Athlete nutrition cheat sheet here.
Use my chew-nibble-sip fueling strategy to ensure you’re consuming adequate carbs, minerals, and calories leading up to game time. A simple breakdown is found here.
Bananas, string cheese, Greek yogurt, and sweet potatoes are great sources of minerals like potassium, and contain sodium to assist with preventing muscle cramps and fatigue. Utilize electrolyte packets pre-, during, and post-event.
Too often athletes under-fuel leading up to games and events due to their inability to stomach solid food. Liquid carbs like sports drinks, tart cherry juice, and coconut water can be a great way to fill the glycogen tank prior to an event.
For the strength and sports coaches, this may seem obvious but it is a consideration that we must address. Athletes can cramp due to being undertrained, under-conditioned, or new to the sport. This happens with many young football players in fact. Coaches send me emails all the time with their JV or middle school programs with this concern. We must think beyond electrolytes and carbs to truly identify the source of cramping.
The condition of the athlete and their recovery from days trained that week or in previous events can play a role in cramping. Not to mention if the athlete is properly conditioned. Especially after the dog days of camp.
Training progression and warm-up leading up to games can play a drastic role in an athlete who is prone to cramping. Too much too quick is a recipe for cramping and injury
A tip we provide our athletes, coaches, and parents on preventing and treating cramps.
Science illustrates sodium can be absorbed and affect the body’s sodium concentration at a faster rate when spicy/bitter/vinegary smells and tastes are introduced. In fact, this tactic helps reduce the muscular impulse of over-excited contracted nerve impulses that lead to muscle cramping. This tactic can also aid in reducing the occurrence of muscle cramping and/or shorten the duration of the cramping episode according to a study carried out by Miller et al., 2010 published in Medicine and Science and Sports and Exercise.
The acid in the pickle juice, vinegar, and mustard does help alleviate cramps, the study concluded. A cramp induced by researchers lasted two minutes on average. Those cramps lasted 30 seconds shorter when test subjects drank pickle juice during the experiment. When subjects drank water, there was no change. The acid is what assisted with reducing the length of the cramps. Not the “salt”. This is critical for people to understand because there’s a great deal of misinformation and misunderstanding in sports.
Cramps are a result of many factors. Dehydration, electrolyte imbalance, lack of carbohydrates, and a nervous system overt stimuli or misfiring. It is best to work with a sports dietitian to find ways to ensure your athletes are eating enough leading up to games, hydrating properly, getting sufficient sleep, and warming up properly with correct progression. You may not always be able to avoid cramping but you can certainly minimize it with these tips. Wendi’s health and performance slide deck contains hydration, fueling, and recovery graphics. Get a copy here
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, athletes, health professionals, and individuals and offer elite nutrition and health guidance for optimal athletic performance, injury, and disease reduction. We provide virtual services including telehealth but are based in Nashville, TN. Follow us onTwitter, Facebook, and Instagramfor more nutrition information. Services booking here to consult with Wendi for a team talk or QA session.
READ WITH CARE. A tweet thread of mine you can read provides context to this post.
Please read this full post as it is full of stats that are incredibly important to your well-being in addition to your children and young athletes. You don’t have to rely on social media for getting your message and brand out there if your business is rooted in the Lord. He will make a way for you to share your message and generate business through His provisions. Be willing to trust Him 100% and prioritize your relationship with Him before reaching for your phone. We all have a special assignment from God. By spending too much time online or being busy scrolling or posting you could be missing your true calling from God. Our joy, hope, and fulfillment are found in Him.
God creates every person for a specific assignment on earth; to do good works ordained before you are created. Eph 2:10: For we are His workmanship, created in Christ Jesus to good works, which God has before ordained that we should walk in them
If you read it till the end it is worth it. Please be sure to share with someone else you know who is in need of a social media check. The Lord has been convicting me for a while to reduce my social media use and sharing of content to focus on Him. In addition to writing my Devotions with Wendi book and Performance Nutrition Playbook with a goal to be written end of this year.
Just a note I authored this “Social Media Fasting” blog in June of 2022. It is now January 2023 and I find myself in a space where I am willing to focus on my faith and be present with the Lord instead of on social media. Posting has been a great way to promote my business, brand, and content through graphics and tweets. I find myself in a season where social media is taking away from my life instead of adding. I am not worried about helping folks or providing quality content as you can see it all in my newsletter which you can subscribe to for free.
Enjoy this blog post on social media fasting. The only type of fasting I truly recommend.
SOCIAL MEDIA FASTING
The average daily usage of social media is roughly 4 hours and 27 minutes. Can you believe that? To be honest I am surprised it’s not closer to five hours. Many people are chronically scrolling social media looking for the next oxytocin fix. Many like myself have used social media to help grow businesses, connect with others around the world, and share content to create awareness of services and more. Personally, I could go without Facebook and Instagram, but I do enjoy Twitter. I am not here to bash social media as I think it can be a powerful tool to connect with people. That was before everything became incredibly political, cruel, and distasteful online. Many of you who have worked with me, hired me for a presentation, or consulted me for coaching likely met me through Twitter. While Twitter is an awesome platform that has allowed me to share sports nutrition resources, and healthy lifestyle tips, and engage with brilliant minds to further learn it has become counterproductive. Don’t get me wrong, I am so grateful for Twitter and the following that has even been a positive platform to filter information I follow but also share the Gospel.
I have found all social media to be toxic to my mental health lately. I find myself consumed with reading and following so many different things at once online it’s like my brain is on overdrive. I have found myself reading fewer books, doing fewer things outside without my phone, and even just feeling stressed about having to constantly post content to help someone, or answer their direct message in the IG chat let alone blog for my website. I know I am not alone in this feeling. I built a great deal of my business (est in 2019) online well before the 2020 pandemic. Twitter has continued to help me get my healthy tips and sports nutrition guidance out there that has helped me connect with so many.
It is kind of radical to think about stepping away from Twitter or Instagram, but I believe God needs me to do so for the best interest of my relationship with God, understanding His personal assignment of my life, as well as my physical and mental health. I help a lot of people and I love doing it. But my tank feels depleted because many of these folks are not actual clients they are just people who want to drop in my DMs and rant about how much help they need and ask questions but are unwilling to partner. Then get upset when I refuse to help them further for free. Many folks invest in our services and appreciate the content but then the others seem to be so much louder and it is becoming too much. As I have said , if satan can’t make you bad he will make you busy. I don’t want to be busy I always want to be productive. My book needs to get done and I want to be present in my life for the people who truly matter, my family and close friends. Not a total stranger who wants to take advantage of me and my kindness. So yes, it is time for a break.
Moderation does not work when someone is “addicted” to something. I am not saying I am addicted to social media, but I would say social media is disrupting my sleep, well-being, connection with God, and building meaningful relationships in real life. I do not care how many followers I have or if I build the best content or have the most liked info graphs. I care about helping people using my God-given skills, abilities, and passion which includes spreading the Gospel. I have even created a personal IG to help share the gospel and daily devotionals. This is a great way to spread God’s word but again being online is time-consuming and depleting my tank. Maybe that’s just me but have you ever just paused for a minute and asked yourself, “how did I get here?”
I always start my morning with a devotional. This was a habit I built over the last 1.5 years…but lately it has been getting shorter and less meaningful as biz ramps up and content is being requested. I always encourage clients to also reach for their bible before checking email or anything. Start and end your day with God not social media. I’m so consumed with trying to post the best content on social media and help as many as I can that I am not helping myself. I have also been comparing my professional platform to others who have been in the game 20+ years longer than me and it makes me feel like a failure. I know I am not a failure and that I am driven and running my own race but as of lately the noise is loud. Many may feel shocked to read that I struggle with the same battles they do but my source of help is Jesus. However, social media is sometimes louder and more destructive because I have allowed it to be. Social media never really used to impact me until I learned how self-sabotaging and distracting it is. Even if I am scrolling devotionals on Instagram, it is holding me back from creating real meaningful relationships offline.
So, I asked myself a very important question. Perhaps you would want to ask yourself an important question too. Do the “benefits” of social media use outweigh the drawbacks? How is this serving me? Does it negatively affect my relationship with God? There are plenty of benefits to social media use for business and connection but lately, I have acknowledged the benefits no longer outweigh the negatives at this present time. I don’t want to live online, and I most certainly don’t want the media to control my mindset or mood. The narrative is so negative and full of gloom and doom. There’s a whole world out there to experience and you don’t have to document it online. Work hard but also work to unplug like I will be doing. Please read on for some jolting statistics.
Social media and electronics can interfere with circadian rhythms according to the Sleep Foundation.
According to studies social media is making both adults and teens unhappy. There’s a link between social media and depression according to the Child Mind Institute. Several studies indicate teenage and young adult users who spend the most time on Instagram, Facebook and other platforms were shown to have 13 to 66% higher rate of depression than those who spent the least time. A 2017 study investigating over a half million eight through 12th graders found that both depressive symptoms increased by 33 percent along with suicide rates for girls increased by 65%.
Another study evaluated a national sample of young adults aged 19-32 illustrating a correlation between time spent on social media and perceived social isolation. Results indicated those on social media had greater feelings of isolation which can induce anxiety, depression, and concerns of even body image.
There are plenty of statistics available on social media use that is linked with weight gain, depression, disease, suicide, and more. I encourage you to check out the statistics. Our youth and adult population are at risk for any of the ailments. I want to publicly share and post that I will be taking a fast from social media. I have this beautiful website I invested a lot of resources and time into that is full of blogs, nutrition services, recipes, and ways for us to connect. I am not worried about missing out on anything. I have worked hard in my years as a dietitian and health practitioner earning credentials and great experience that enables me the great privilege to help you, your family, and young athlete.
I know what you are thinking, “how long will you fast for?” If it takes to feel like I am 100% putting my faith first and enjoying the things I used to truly enjoy before the pandemic hit. Nature, camping, hiking, taking actual vacations and unplugging without fear of “missing out”. Life is short, and it would be a darn shame to waste it living on some device working to please people who don’t care about you. Seriously, if someone wants to talk to you or me they can pick up the phone and call, write a letter, or dare we say go visit in person. Politics fear-mongering, misinformation, and evil have really corrupted social media. I am sick of it and it is making me sick. No, I am not depressed but I am a firm believer in being proactive in one’s health. I do not want to become depressed, nor do I want to be robbed of my joy or time which is exactly what social media has been doing lately. Maybe it is not like that for you so rock on. However, for me, I want to experience life free from social media sin.
A social media fast can offer the restoration of my mind, body, and spirit needs. I am not the only one who thinks so. In fact, many clinical psychologists agree, “social media fasts can increase positivity, decrease anxiety, and assuage feelings of depression.” -Carla Marie Manly, Ph.D., clinical psychologist and author of Joy From Fear.
Here are my tips to unplug and take a break from social media:
Make a schedule of what time of the day you will unplug. I.e., no social media from 7 pm-9 am. I would encourage more than that or take specific breaks to limit use and screen time.
Use do not disturb. Taking a break from notifications using the great features on your phone. This can even include silencing calls. I do this during my workday, and it has really helped me stay focused. (Remove all notifications from apps and place on a different screen or put in a folder on your phone)
Leave your “work phone” at work. For many this is impossible as we run our own businesses and the work never ends. However, you can again unplug using a schedule and outline boundaries with your clients and followers that you are not reachable at set hours. This will also limit the screen time and phone access.
You may not think social media or phone use bothers or disrupts your life then again, cool. However, studies show that 3 in 4 Americans spend 3 or more hours daily looking at a screen. Maybe you don’t want to unplug for a period of time but I do encourage you to evaluate your screen time and social media use. Is it affecting your relationships with others? Do you feel like you’re always having to post? Do you feel compelled to constantly check your phone for notifications, updates, or what is going on in the news? Maybe try unplugging for a few days or even a few weeks.
I have been giving out free content for years and many have been appreciative of that, but others have demonstrated a lack of respect and demand I help them for free. My hope and identity are found in Christ. I find myself very turned off by social media at the moment and it is taking energy, time, and value away from my life so that is why I will stick with posting in my newsletter, website, and videos periodically. If you want our help you can enroll in our coaching services, and hire me for team talks, speaking engagements, corporate wellness, and partnerships.
I am not going away from social media I am just simply taking a break. The fact that I feel I have to announce that is exactly why I need the break. Social media is a tool and it is getting in the way of my relationship with the Lord and true purpose. I am not worried about losing business by not being as active online because I know that God’s will can’t be stopped. We do good work and have good things to say each day in helping folks and athletes of all ages. I encourage you to take time away from social media if you find yourself picking up your phone before reading your bible. Christian or not social media is not a good use of our time, energy, or God-given talents.
We look forward to serving you with high value coaching and content as we have since day one.
I advocate for planning both meals and snacks when you will be traveling for work or games, but also on vacation. Please see previous travel nutrition resources that I have outlined on both Instagram and Twitter. You can absolutely be healthy and meet both your health and fueling needs by scoping out the menu, restaurants, and hotel options ahead of time. Many often struggle to make good choices at the moment so it’s wise to plan ahead. I always express we have time to map out our travel because like sporting events and work meetings we know the calendar in advance. In previous blogs and presentations, I have made the effort to always say, “opportunity favors the prepared.” Despite the limited choices, you can make healthy choices at fast food places, gas stations, restaurants, and even concession stands.
So here are some guidelines to equip you with tools to make successful choices on the road, at the table, in the drive-through, and at the sporting event.
-Travel (Pack a cooler).
-You always want to pair a protein with produce.
-Failure to plan will result in limited options and will put you in a situation to be less inclined to make a healthy choice that supports your fueling and health goals.
Produce
-Fruits like (apples, pineapple, kiwi, strawberries, oranges, and banana)
-Veggies like (cucumber slices, carrot and celery sticks, sliced bell peppers, and cherry tomatoes)
-Always choose grilled, baked, roasted, or steamed in regards to veggies and protein
-Make sure your bread or bun is whole-grain
-Water in place of soda and fruit juices
-Reduce portion size (don’t supersize to save a buck) your waistline will thank you. Ask for a to-go box immediately upon ordering to have a plan to portion control.
-Replace fries with Greek yogurt, salad, or fruit cup option
-Ask for dressing on the side
-Replace mayo with avocado as a healthier option to increase creamy taste, texture, and flavor
-Use olive oil or avocado in place of dressing if able
Examples:
Subway has protein bowls now!
You can replace the high-fat, high-kcal dressings, mayo, or spicy blue cheese dressing with avocado or olive oil.
You can also ask for the dressing on the side. Choose grilled chicken instead of fried. Ask for additional proteins (egg, grilled meats, cheese) to meet your needs!
Chick-fil-A (one of the most popular fast food places amongst teens and my athletes personally)
Young athletes and adults will still go to fast food places and will yes, eat chicken nuggets. So, practical tips are something I am a huge proponent of. Would I rather you eat a grilled turkey cheese sandwich on whole-grain bread, spinach, and avocado slices with fruit? Yes, absolutely! But the reality is …that won’t always be an option. So, read on for healthy options at Chick-Fil-A!
Choose grilled chicken nuggets instead of fried and pair with a salad (dressing on the side) and a fruit cup
Choose their Greek yogurt parfait or Egg white grill for breakfast
470 calories, 24 g fat, 22 g carbs, and 43 g protein
A grilled chicken sandwich is also a wonderful option
Roughly 380 kcal, 44g of carbs, and 28 g of protein!
You can ask for extra tomato and lettuce
If you’re concerned about consuming more protein and fewer carbs you can use half the bread. Bear in mind the bun is multigrain so it is still healthier than white as it contains B-vitamins and has not been stripped of its nutrients like most white bread.
Fruit cup instead of side salad or ask for dressing on the side and enjoy the salad.
When eating at a sit-down restaurant:
-Scope out the menu before going
Never go to the restaurant OVERLY HUNGRY! You will overheat and be unhappy with yourself.
Have a small snack before you go containing some protein. A few great choices would be:
1/2 apple with some peanut butter
1 string cheese with cucumber slices
Hummus and carrot sticks
1/2 protein bar (travel remember)
-Meet your needs (protein, produce, portion)
-Ask for a box before the food arrives to have a plan to consume the proper portion. (Many restaurants often serve 3x the appropriate portion). Consume half of each of the food on your plate and put the remainder in the box to take home or put in your hotel fridge!
Concession stand/gas station eats
**Keep in mind convenience stores should not be your reliance as you will spend more money out of sheer convenience. Versus if you purchase these items ahead of time before travel you will save money and also not put yourself in a situation to be limited in making a healthy choice.
But should you need to stop without packing a cooler here are some healthy options!
-Nuts and seed bags (pistachios, walnuts, pecans, cashews, almonds)
-Pick fruit (apple, pear, fruit cup, grapes, banana) and pair it with a protein bar (see above options)
-Almond butter or peanut butter packs (Justin’s Almond Butter or Jif)
-Hummus and carrots mixture
-Greek yogurt (Chobani is found at every gas station)
-Quest protein bars or RXbars (almost every gas station carriers these)
-Muscle milk, Fairlife Corepower protein shake, Shamrock Farms Rockin’ Refuel, and Organic Farms
In closing, failure to consume enough quality protein, carbs, and overall kcal will increase the risk of injury, decrease performance, hinder cognition, blunt focus, and limit the overall health athletic performance of the individual. Nutrition can make a good athlete great or a great athlete good. It is also important to lead by example if you are a parent or coach leading a group of student-athletes.
This blog offers several tools to fill your toolbox as a coach, athlete, parent, and beyond. I am passionate about helping both young student-athletes and adults live a healthy lifestyle. I kindly ask you to share it on social media pages as well as with your student-athletes.
Say a prayer for our government officials in office while you’re at it. Our world needs some extra prayers and kindness. As you know, I am a Christian-focused dietitian and am employed by Jesus Christ. This entire platform is used to help my fellow brothers and sisters in Christ nourish their temple. But for the goal of glorifying God. It’s all for Him.
In good health, safety, and athletic performance,
Wendi Irlbeck, MS, RDN, LD, CISSN
Wendi Irlbeck is a registered dietitian nutritionist and performance coach. Wendi utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Wendi provides virtual services including telehealth but is based in Grand Rapids, Michigan. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and scheduling an appointment with her on her website.
What can hiring a sports nutritionist offer your program? Learn more here. Testimonials of Wendi’s expertise from colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on her website. You can also follow Wendi on Twitter, Facebook, and Instagramfor more nutrition information
Last Sunday, Pastor Tom of Calvary Church, in Grand Rapids discussed contentment and the 3 steps to achieving contentment in your life. During worship, I always take notes and try to dig into the message from God so I can unpack it later in the day to best implement what I learned into action. This service was a little different. So different that I wanted to share some magical moves God made that I can’t stay quiet about. But first, the three ways to achieve contentment include:
1.Rejoice in God’s provisions
Be grateful for what you have been given by God. If you’re reading this, you likely have all that you need because you have access to the luxury of technology. That is a blessing. Be grateful for what you have because God has provided and meet all of your essential needs. He may not give you what you “want”, but God sure does provide what you need. I thank heavens for that because what God has in store for us is always so much better than what we as humans, “want”.
2. Understand contentment is not connected to circumstances
What is going on in the world or who is the president should not affect your gratitude for God and the joy you should feel for His love and provisions.
No one is ever happier or more joyful by acquiring more “stuff” or going from one activity high to the next. This speaks to me as a small business owner who is constantly working on my next client, sale, and growing the business that I have given to God. I have learned that it is not about acquiring more but being humbled and grateful in the now. Which should not be affected by the current circumstances whether they be good or bad.
3.Contentment is learned
Being happy and joyful for what you have is not a natural response for most humans. We complain constantly, I included about not having what we “want” and what we think we need.
Think of Apostle Paul who was in prison and was still joyful. I bet most of us would not be joyful if we were in prison. Especially if we were in prison due to unfair or unjust circumstances. Jesus wants us to be reliant upon Him. Not self-sufficient but Jesus Christ sufficient.
During this worship service, Pastor Tom shared about a man and his wife who sold all their possessions to start an orphanage. The man’s name was George Mueller. Long story short one day a wealthy businessman walking on a trail donates the necessary money needed to keep the orphanage in operation, I.e. coal, food, and basic needs. George had prayed for God to help because they were down to their last day of rations. So, God provided via the wealthy businessman who donated enough for them to get by for the next two days. God provides what we need. Let it be known to him because He cares for you.
Hang with me as I promise this is a magical message.
After church on Sunday, August 1st, I went and did my workout at the downtown YMCA in Grand Rapids. Following the workout, I did my post-lift recovery walk around downtown. During my walk, I was reflecting on my life, God, and where I am currently at. As any Christian does, trying to make sense and how I can apply what I had learned in church that morning. I decided no matter what storm encases me I need to choose joy in my current situation both personally and professionally to achieve contentment. Because it does not matter what I have or do not have because I have all I need, I have Jesus.
A concept that is not easy to remember when we are in the thick of pain, suffering, experiencing financial hardship, loss of loved ones, relationships, and more. All of which have hit me the last year and brought me closer to Christ. Instead of blaming and playing victim, I took my power back with God’s help.
I have built my strength from God’s grace, lessons, and have built my last year of life on His will and rock. Many do ask me, “Wendi, where do you get your motivation from?” I used to respond with my work ethic as a child, finances, achieving success, or simply something about myself, etc. But now my answer and motivation are simple, “to Glorify Christ in all that I do. Being healthy for God so that I can help other people.” See my recent Instagram post on this.
God doesn’t need me, just like He does not need you. But He chose you and He chose me. He loves us and wants us to experience His blessings. He loved us so darn much He gave up His only Son, Jesus to die on the cross for our sins. By living my life for Christ I have so much motivation to be healthy, kind, and giving to others. We are ambassadors of God in the work we do. For me, that means as a dietitian, business owner, daughter, sister, friend, and more I must live as Jesus would. Yes, I fall short, and always will but the more time I spend in His word, worship and with Him in solitude the more I become like Jesus. I also have more peace in my life knowing heaven is my eternal home and none of this stuff on earth matters. Truly, Jesus does is not interested in our performance. Jesus is interested in our hearts. Our joy comes from the Lord when you’re truly a follower and have 100% given your life to Christ. I learned that lesson much later in life, but I am glad it was late than never. Jesus is all I need because back to the circumstances of the world, well look around or turn on the TV things aren’t looking great. But Jesus’s love for us and grace never waivers. Back to my story on my walk post-workout.
Back to the point, of achieving Joy. On my walk last Sunday, I saw a homeless man very parched from across the street. Two young men walked by him. The homeless man cried out to them, “have some change to spare?” The two men walking by were about my age and responded with, “no, I have no cash.” Now some context here, years ago before I was a believer I would have thought, “wow what a bum. Asking for money. Go get a job.” But since learning humility and walking life in alignment with God the last few years I have been less likely to judge. Because I do not want to be judged. We also have no idea what landed that man on the streets. I remember thinking to myself, “I wish I had some change or something.” I then actually prayed to myself, “Lord help me find some spare change on the ground to give this man.” There was something about this situation that really made me want to give. Historically, I have given the change to homeless walking through the YMCA parking lot here in Grand Rapids because God says to “give”. And giving a dollar is nothing I can’t spare and it’s a good thing to do that is easy. Sure, do I selfishly want to keep the money to pay off student loans, of course. But the more I grow in my faith the more I know that I am here to glorify God, and not just worry about my own needs but to help others. Plus, if today Jesus came the student loan debt won’t matter. However, being a kind human will. Remember that fellow Christians. We can’t take anything with us when we go. That means not only assets but also debts. Don’t get me wrong, I believe in working hard and earning everything. It is how I was raised but practicing love and giving to one another is something that has brought me more joy than paying my student loan fees each month.
I prayed about “getting needs met” for this man. I had nothing on me to give. I had my car keys and sunglasses. I prayed that God would help me find some change on the street to give the man on my walk but nothing came about after several blocks of looking aimlessly. Once I got back to my car, I looked for change and found nothing. Of course, though, I could have driven to the store to buy water, and give it to him. But I drove home to prepare for my busy week of clients. I journaled about the experience before going to bed.
I woke up the Monday after feeling a bit of unrest. Pastor Tom said that if we prayed to Jesus, we would have our needs met along with others. My needs were met but the man I walked by did not. I thought about the rich businessman who immediately stopped in his tracks and gave the orphanage what they needed for the next two days and thought, wow what a great role model. Lord, please forgive me for not driving back to give that man some change. Then I went on to do the final touches on my business newsletter that I had spent hours slaving on. I felt a bit restless as I had not taken my morning walk. So I went out for a walk and decided to take a totally different path than usual.
While on my walk, I was feeling frustrated, stressed, and then even more guilty because I am not having contentment for my life. Which I just learned in church the day before. I began thinking okay, I can do this. I can learn this and practice it. Because as I had learned in church yesterday that it is a learned skill. So, I told myself time to learn a new habit and skill let’s go! So, I spoke aloud while walking “Stop complaining Wendi. What are you grateful for, right now let’s go list off five key items.”
I rambled off, health, opportunity, legs to walk, brain to think, sunshine on my skin, safety, a business, purpose, God’s love, and God’s grace. I took one more step, then I stopped and in front of me on the sidewalk was a crisp $20.00 bill. I thought woo lucky day! Then I remembered and muttered, “God provides, God delivers provisions.” I immediately looked up to the sky, flashed God a giant smile knowing He is listening, and answered the prayer I prayed!! God answered my prayer requesting some petty change on the sidewalk to give to the homeless man. Only instead of some coins, Gods put down $20.00. That’s the thing about God is there are no coincidences. The $20.00 should have been filthy since it was on the sidewalk near a bunch of brush and sticks after rain showers. But it wasn’t. I stopped, prayed, and thought I am going to go back to the spot I was walking at later and give this money to this guy or whoever is in the spot. How amazing is God?
I kept walking and a few steps later laid another crisp $20.00 bill and I thought WOW you have got to be kidding me? As I reach down to pick up the crisp $20 about 6 feet ahead was another $20.00 in the grass. To remind you I was praying for a whopping $0.60 to give to this homeless man. But God provisioned $60.00. To you non-believers reading this here is the picture of the fresh $60 because it was too clean and crisp to not be blessed by God.
Did I selfishly want to keep the sixty dollars and go on my way thinking what a lucky day? Sure, but that would be Satan’s work and I don’t work for him, nor do I belong to him. I work for God. I belong to God. I am a child of God and I proudly proclaim my faith in the Lord. Additionally, this isn’t my money in the first place and greed is not Godly. Greed is a form of evil. Like Adam and Eve in the garden. We always want “more” when we should have contentment for what God has given us. See the connection here? I hope so!
God blessed me with sixty dollars to help others and experience joy in the blessings of giving. God wants us to be joyful. I went home immediately after that walk to write down what had happened because this is a ripple in God’s work. Lately, I have not been hearing from Him and felt I likely have not been listening. SO, by practicing what I had heard in church and trusting God showed up and worked some magic. God is not interested in our performance here on earth but in our hearts. If your heart is in the right place, and you live in alignment with Jesus your odds of heaven are looking pretty good.
I am not sharing this to brag and say, “look at me but a look at HE”. If anything I haven’t given enough and feel shameful for my lack of generosity in the past. Case in point, I am sharing this because God answered back with more than what I wanted. God is always listening. He blessed provisions to help more than just one person. Honestly, five years ago I would have kept the $60 for myself. But now that I am a follower and have fully put my life in Christ’s hands, I want to be more kind, and giving like Jesus has been for me to live my life in a Christ-like way.
I would rather use the provisions to help others which is what Jesus would do. I hope this inspires you to know God is listening, He answers prayers maybe not on your time but on His time. Had he answered my immediate prayer for coins on the street within a radius of the sidewalk I would have only had some coins to help one human? Jesus fed 5,000 people with the miracle five loaves and two fish. God doesn’t give us what we want, He provisions what we NEED. I thank Jesus for loving me and I hope this message inspires those out there to practice contentment in their lives but also glorify you in their thoughts, words, and actions. Be an ambassador of heaven. I’m calling this act of God, the “Sixty Dollar Effect”. Who knows, maybe it will be contagious.
Part two authored on 8/8/2021
Today, I heard a great message in worship that wrapped up a series studying Philippians by pastor Tom at Calvary Church. Today, August 8th was on generosity and giving. The sermon is found here for those interested. It motivated me to take the sixty dollars I found on the sidewalk last Monday and match it with my own $60 to go purchase a total of $120 worth of bottled water, oranges, bananas, and apples to hand out around downtown Grand Rapids. Starting with the street corner I was walking on last Sunday where I mentioned there was a homeless man on the street crying out for change and help. Just an image to motivate you.
God blessed me with an opportunity to not just give someone some coins, but I was able to go out and feed > 100 people in the extreme humidity. Contributing an additional $60 of my own money has never given me so much joy. Every single person on the street that I gave a bottle of water to, or a fruit said, “thank you girl, wow God bless you!” And I can’t express how much that meant for those who do not know me but are appreciative of my generosity. Some of the sincerest thanks I have gotten. I said, “no don’t thank me, you can thank God! He provisioned these nourishments through me. I then wished them a blessed day back and we all smiled.
This act of service was the best use of money and 3 hours of my entire thirty years on this earth. God is good. God provides and we can’t take any of what we accrue with us to Heaven. This is what Pastor Tom talked about in worship this morning. Thank Goodness for that, I do not want any of these earthly things. There’s no monetary value to the Joy I experienced today giving back to my community.
I encourage everyone who has read this to spend $60 on water and some soft fruit to hand out to those in the street. Store it in your car in a cooler. Mini bottled water for example is extremely cheap and can be given to someone on the street who needs hydration or bananas on your way home if you know you will be met with those in need. These are just simple ways to give back to your community. God does not need you to donate your livelihood, and you don’t have to be a celebrity to do something extraordinary. God works through us ordinary people to do the extraordinary work and give all Glory to Him. I love God and everything I do is to glorify Him. I made the choice to give my life to Christ and I never looked back. I used to be self-sufficient but now I am Jesus Christ sufficient. Jesus Christ is not only my savior, but He is our secret weapon in any battle we face. God works through me, and He absolutely works through you in your daily work and tasks to help His Kingdom. Don’t underestimate the ordinary small acts of service that are all good in His eyes. Please watch my video post on Instagram to experience my Love and Joy from God’s provisions. See the video here and be sure to watch until the end.
If you can’t give money you can also do acts of service. Here are a few ideas to get you started:
✅Donating stuff or your time
✅Pick up groceries for those in need
✅Volunteer at local hospitals, shelters, community centers
✅Help your neighbors with household things, tasks, transportation for those without
God Bless you and be sure to pay it forward. I hope this blog gives you hope.
THIS IS A NEW PROJECT CALLED, “PROJECT NOURISH”. Minutes after I published this blog and shared it out three different people who were former clients sent money to my Venmo name with notes reading, “Great work, here is another $20.00 to get you started”, another read, ” You are AMAZING, use this for those in need with a $25.00 money gram.” If you wish to contribute to this fund which I will continue to go out and give to the community on a weekly basis via water, fruit, and nourishment please let me know. You can email me, wendi@nutritionwithwendi.com or you can Venmo me Wendi-Irlbeck. GOD IS SO GOOD!!
Wishing you many blessings of good health, safety, prosperity, and joy.
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.
Movement is Quite Truly Medicine
The physical activity guidelines have recently been updated that adults should complete 150-300 minutes of moderate-intensity or 75-150 min of vigorous-intensity per week. For more specific details and guidance please check out the World Health Organization (WHO). I have also provided guidance on safely starting an exercise program in a previous blog on staying healthy during COVID-19.
1 Timothy 4:8 states, “Physical exercise has some value.” I think Paul would agree in today’s world exercise has significant value. People use to work hard on the farm, walk everywhere and the forms of transportation were not available back in the day. Today, everything is as convenient. We are more sedentary, many on the average struggle to get the minimum recommendation of physical activity. It is a blessing and a curse that you can have anything at your fingertips. You can even have food and groceries delivered right to your door. We drive everywhere, we do not take the stairs, and park too close to our offices. If you struggle to walk up the stairs with pain or are out of breath you may need to work on your fitness.
Commit yourself to regular activity. Walk more, park further away from your destination, and take after-dinner walks. See my previous blog for more simple ways to increase your fitness appropriately to reduce the risk of injury. Remember too much too quickly can lead to muscle strains and then further limitations to get healthier.
Limit Alcohol or Avoid Drinking Altogether
So many are turning to substances like alcohol in times of crisis. It is leading to greater disease, poor health, and the ultimate demise of many relationships. One of them being your relationship with Christ. Ephesians 5:18 states, “Don’t get drunk with wine, which will ruin you. Instead, be filled with the Spirit.” This scripture should encourage you to evaluate your relationship with alcohol. During times of crisis and stress do you find you consume greater wine, beer, and other forms of alcohol instead of turning to Jesus? Do not get drunk on alcohol, instead get drunk on the Holy Spirit.
In my personal experience, I have lost some of my closest loved ones because they have turned to alcohol instead of the holy spirit. These amazing people lost life of wellness, joy, family, and authenticity. It is debilitating to support someone and watch them struggle with their addictions only to see it be their demise because they refused to understand they had a problem. If you feel shame that is not Jesus, that is the devil. Be sure to get Jesus back on your throne. There is no shame or guilt when we turn to God to express our sins. If you are reading this and feel convicted to get drunk on the Holy Spirit instead of win, I am proud of you. I am cheering for you. It is not easy but, “With God, All Things Are Possible” Matthew 19:26.
Addiction to substances and alcohol can be debilitating. If you or someone you know struggles with alcohol encourage them to seek help. It is never too late to turn your life around. It is more than just your thoughts you must control, but your actions. Admitting you have an addiction and seeking help and the Lord to get sober is possible. If you are able but unwilling to admit you have a problem, then no one can help you. But if you seek the Lord and those around you no one can stop you. Do not turn to the red one who will tempt you but the Lord.
He will save you. As it is written in James 5:15-16 “The prayer offered in faith will make the sick person well; the Lord will raise them up. If they have sinned, they will be forgiven. Therefore, confess your sins to each other and pray for each other so that you may be healed. The prayer of a righteous person is powerful and effective.”
Sleep is not a luxury
Sleep is one of the most important factors in supporting good health and well-being throughout your life. Getting adequate quality sleep can help safeguard your mental health, physical health, quality of life, and even safety. Your food choices, attitude, productivity, and even your cognition can be affected by your sleep patterns according to the Sleep Foundation. Children between the ages of 6-14 years old need roughly 9-11 hours of sleep. Adults between the ages of 18-64 years old need approximately 7-9 hours of sleep. Unfortunately, we live in a society where it is a “badge of honor” to work as many hours as possible on as few hours of sleep as possible. This is what is referred to as “The grind” in sports performance. Psalm 127:2 tells us that, “In vain you rise up early and stay up late.”
No one feels healthy or makes good choices when they are sleep deprived. In fact, as you know sleep deprivation can lead to poor dietary choices, auto accidents, injuries in sport, and illness. A person not getting enough sleep will experience fatigue, irritability, mood changes, and poor memory recall according to the Centers for Disease (CDC) and Sleep Medicine. Our brain and bodies can struggle to function when we go for several days without quality sleep. Again, without sleep, we run the risk of making poor choices, having loose lips, a tongue that may not speak in kindness, and increase our risk for chronic conditions like obesity, type 2 diabetes, heart disease, and more according to the National Heart, Lung, and Blood Institute .
God desires you to get rest. Rest is so important that Jesus placed ‘rest’ within the Ten Commandments. In Mark 6:30-32, Jesus pleaded that His disciples take time to focus on restoration. Jesus stated, “every seventh day, you should rest.” Sundays should be allocated to time with Jesus and refraining from work.
For more information on the importance of getting enough sleep and hours per stage of life please check out SleepFoundation.org .
I pray this blog has provided you with some clarity, comfort, motivation, and has sincerely convicted you to make a conscious effort to be healthier. I believe wholeheartedly Jesus wanted me to write something invaluable that is biblical. This article is just the start of what is to come. In the last few months I have opened my eyes and ears to the way the Lord has shown up in my life. Jesus has been desiring me to integrate His work into my work as a female business owner. My ministry is nutrition. I was a non-believer up until 2012 when I found Jesus and began a relationship with Him. Never would I have never imagined I would write something like this, but I am so grateful I did.
Health is so much more than being “fit” for a race, sporting event, physique competition, or looking “good” on a vacation. Good health and fitness is about stewardship and taking pride in caring for your body. Loving the skin you’re in. Looking in the mirror every day and saying “I love myself because you love me and created me, Jesus”. If you’re a Christian you know Jesus loved us so much that He gave up His only begotten Son, Christ Jesus, to redeem the sins of the world. Yes, the entire world of believers and non-believers.
If you’re a non-believer reading this. Please open your heart to God. I know it may seem scary or that Jesus doesn’t care about you. Or that you are in control of your life, not Him. I get it, I was there. I was you and I remember saying “Jesus doesn’t care about me or my problems”. That’s the Devil. Open your heart to Jesus so that He can help you. What’s the worst that will happen? Will he change your life? Yes, not only will He comfort you but if you allow Jesus into your life He will put you back together in ways you can’t on your own. This will forever change your life in ways science can’t explain. The only regret I have was not turning my life over to Christ sooner. But that’s the beauty of God’s Grace, He loves us no matter how many times we turn our backs on Him or choose “our will” over His. Jesus isn’t interested in perfection or performance. Jesus just wants your heart and mine.
Use this article as a soft nudge to focus on being healthy to be a better disciple of Jesus as a mom, dad, grandparent ect. you will experience a better quality of life. Focus on being strong and healthy to provide for your family instead of that six-pack. I hope you feel equally convicted to improve your health as I did in writing this.
If you enjoyed this blog, please share it! Please also check out my other blogs for inspiration and healthy eating tips available HERE ! Additional tips guidance, tips, tools, and strategies on being healthier please follow me on social media. I am active on 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.
Back to the basics! There is no magic meal or diet that will “win games”. If you want to be a better athlete listen up. Consume 3-4 high-quality meals with 2 to 3 snacks in between to support health and optimal performance. Discourage from trying new foods on game day or more intense training days when training duration and load are greater. A post-training meal is a key to supporting recovery and training. Simplify the science and empower your athletes to follow my, “25-50-30 rule”.
In addition to two to three snacks for better focus academically, mentally, and physically. Not skipping meals and fueling up can help increase performance, strength, and performance adaptations, and decrease the risk of injuries, and on-set fatigue. More on building a high-performance plate can be assessed here
Nutrient timing 101 Nutrient timing can Consume 25 grams of protein paired with 50 grams of carbohydrates within 30 minutes of activity for reducing muscle breakdown and supporting training adaptations. More information on recovery nutrition is here.
Don’t skip breakfast
Nutrients and calories missed at breakfast by teens are unlikely to be made up for later in the day. Grab-and-go options; hard-boiled egg and fruit, string cheese, banana, Greek yogurt parfait, whole-grain oats, berries, or a whole-grain turkey bagel sandwich. More breakfast ideas to share with young athletes can be foundhere.
A second breakfast can satisfy energy needs during high-volume and intense training phases or for weight gain. For example, incorporating chocolate milk, peanut butter sandwich, nuts, and seeds with string cheese can help increase calories and nutrition. For additional guidance on fueling your athletes check out this article on practical tips to fueling young athletes as a strength coach.
Hydration is one of the most undervalued performance enhancers available. Water is vital to peak performance. A rule of thumb I encourage is 1 ounce of water per pound of body weight per day. Invest in a good water bottle for your teen athlete to keep on hand. For every pound lost during training, the athlete should replace it with 16-24 oz. of fluid.
A bedtime snack containing 15-20 grams of protein and 30 grams of carbohydrates for restful sleep and growing lean muscle tissue during the night. Cottage cheese, milk, and yogurt are rich in slow-digesting protein. Pair an 8 oz. serving of cottage cheese with sliced bananas for a high-protein, high-magnesium bedtime snack. Magnesium helps relax muscles and lowers brain temperature to regulate hormones.
Eat the Rainbow. Fruits and veggies contain quality nutrients needed for optimal growth and development. The more pigment and color in an athlete’s diet the healthier the immune system they will have that will fight off the risk of infection, and illness, as well as support long-term health. Healthy teens = healthy adults.
Whole meals first supplement second. Supplements are meant to satisfy small gaps in nutrition and to avoid nutrient deficiencies. Good nutritional habits must be established first. For additional guidance to ensure your athletes are meeting their protein and carbohydrate needs check out this article. No supplement can replace whole foods.
In good health and wellness,
Wendi Irlbeck, MS, RDN, LD, CISSN
Wendi is a registered dietitian nutritionist and performance coach. She utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Wendi provides virtual services including telehealth but 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 the NWW team and schedule an appointment on our website.
What can hiring a sports nutritionist offer your program? Learn more here. Testimonials of Wendi’s expertise from colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on. You can also follow us on Twitter, Facebook, and Instagramfor more nutrition information.