Healthy Family Summer Recipe’s

Summer is HERE!!  You can find tasty ways to enjoy a healthy dish or simple recipe on the go or with friends or on your way to a tournament!!

 

Check out our Healthy Family Summer Recipes below!

  • Chipotle Bowls for easy meal prep and a way to eat the “Rainbow”.
  • Headed to a party? The Texas Caviar is a tasty dip that is FIBER rich and bright in color.
  • For a lighter meal, our Zucchini Boats incorporate a little coconut for a Fresh summer taste. Hanging with the girls for a pool day?
  • Try our Grapefruit Paloma Mocktail!  Last, but does not lack in taste, the Protein Mango Sorbet!  Make this one Fresh or make it in bulk and freeze it in containers as a grab-and-go Tasty  Treat!

 

 

Download your FREE ebook below.

Healthy Family Summer Recipe’s

 


All foods fit but be mindful of your choices! Healthy food = a healthy body!

To book a discovery call with an NWW Coach to discuss your goals click the Booking Link Here!

 

Nutrition Tips for Student-Athletes with ADHD

Do you, your child, or someone you know struggle with ADHD? Attention deficit hyperactivity disorder (ADHD) is a neurodevelopment disorder involving inattention, hyperactivity, and impulsiveness

How does ADHD impact nutrition?

The impulsivity and inattention related to ADHD can increase the prevalence of binging or overeating. It can increase difficulty in planning meals, remembering to eat, appetite changes, impulse food decisions, and more.

How does Nutrition Impact ADHD?

  • Although ADHD is not considered curable there are some nutritional things you can do to help manage it. While the effect of food on ADHD symptoms is inconclusive – diet can help improve mood and behavior. 
  • ADHD Medication is a stimulant that can reduce your appetite. On the flip side, with one of the medications, you may find yourself extremely hungry and craving foods high in sugar and fat. How to navigate this? 
  • Plan meals ahead of time and Pack Protein + Carbs
    • Eggs + Cuties
    • Cheese Stick + Grapes
    • Yogurt + Berries
    • Hummus + Carrots
  • Eat small frequent meals while appetite is low.
    • Smoothies
    • Whole-Fat Dairy 
  • Work with an NWW Nutrition Coach to build habits
  • Eat with the intent to regulate blood sugars 
    • Low and High Blood sugars can increase difficulty concentrating, Dizziness, irritable, and food cravings.
    • Work With a NWW Coach to know What, When, and How much to eat to feel best! (Student-athlete coaching)

Nutrition Interactions 

  • If you are on medications, it is super important to work with your Doctor, Dietitian, or Med Provider to see review these concerns.
  • Foods that contain large amounts of citric acid and ascorbic acid (vitamin C) may prevent the absorption of certain ADHD Medications. 

ADHD and Eating Disorder Prevalence: 

  • Research from Biederman, J., et al. (2010), indicates that adolescent females with ADHD are 3.6 times more likely to develop an ED and 5.6 times more likely to develop bulimia nervosa.
  • One Sample from Mattos, P. et al (2004), found that 10.4% of participants with ADHD experienced an ED, most commonly binge eating disorder [3]

WHY? 

“One theory is that there is a neurological basis for both ADHD and binge/pure EDs. Researchers believe that individuals with either/both disorders have a “lack of dopamine-based natural reward,” leading to impulsive behaviors such as hyperactivity and/or binge eating “[1].

How to raise dopamine?

  • Avoid Alcohol
  • Healthy Diet
  • Limit highly processed foods
  • Exercise regularly
  • Get some Sunshine
  • Sleep 8-9 hours
  • Fun activities
  • Meditate or practice yoga

 


Have more questions? We have answers!

  • If you are looking for a team talk or presentation fill out our contact form to set up a FREE 15-min call HERE. Check out our performance nutrition partnership HERE.
  • Health and performance guidebook that has over 170 resources including meal plans and tip sheets HERE.
  • Take our FREE health assessment to see if you’re a good fit for our family or student-athlete nutrition coaching programs. Click here

What can hiring a sports nutritionist offer your program? Learn more here.  Interested in signing up for the NEW and upcoming NWW newsletter? Click here to sign up!

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 on TwitterFacebook, and Instagram for more nutrition information. Services booking here to consult with Wendi for a team talk or QA session.

 

 

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[1] Bleck, J et al. (2015). Underlying mechanisms and trajectory of comorbid ADHD and eating disorders: proposing an innovative systems framework for informing research. International Journal of Mental Health and Addiction, 14: 449-458.

[2] Biederman, J., et al. (2010). Adult psychiatric outcomes of girls with attention deficit/hyperactivity disorder: 11-year follow-up in a longitudinal case-control study. American Journal of Psychiatry, 409-417.

[3] Mattos, P. et al (2004). Comorbid eating disorders in a brazilian attention deficit/hyperactivity adult clinical sample. Revista Brasileira de Psiquiatria, 248-250.

 

 

3 Reasons You Crave Sugar and How to Stop

Three reasons why you crave sugar and how to correct it!

  1. You’re starving yourself which includes skipping meals and restricting which = cravings.
  2. Sugar tastes good and so does salt, right? Our brain recognizes the feel-good emotions with sugar and the brain will release serotonin and dopamine. These neurotransmitters make us feel immediately good the second we feel that spike in insulin but then the crash comes after. Then you crave that dopamine response again and again. 
  3. You’re not eating enough critical nutrition which includes a protein that supports satiety and fullness. (Click here to listen to my audio on cravings)

What about hormonal/menstrual cravings? Click here to learn more about how to overcome those and why ladies crave chocolate during their cycle. 1/2 slides shown below.


How to outsmart sweet cravings? Apply these tips immediately!

  • Sleep a minimum of 7 hours nightly! Sleep deprivation = more belly fat? LEARN  MORE
  • Manage stress. You can meditate, belly breathe, take a walk, and call a friend but you need to write down why you are stressed what will help you is not stuffing your face with sugar but doing something constructive like getting to the root cause. 🙂 
  • Do not buy junk you know you struggle to portion and control yourself around. If you buy it you will eat it. No, it’s not for the kids LOL you will eat in. If it is in your cart it will go in your mouth.

 


  • Plan a special treat to share with your family 1x/a week and go out and get it.
    • Like ice cream!  Try my high-protein ice cream! This will also prevent depriving yourself of your favorite sweet treat.
    • Besides, dessert is sometimes food! All foods fit but we have become a society where “treat yourself ” means treats at every meal… #yikes .
    • If folks would eat well 80% of the time and then have the dessert they love 1x/a week or a few times a week via portion control they would actually binge less too! 
      •  Binge eating/then restricting is not healthy and puts you back in a vicious cycle. Give yourself grace but set up your environment for success! Pack the fridge with nutrient-dense foods! Here’s a great list to start.
  • Pack meals + snacks (DO NOT SKIP BREAKFAST)
  • Drink more water. Aim to consume 100 oz daily
  • Eat balanced meals regularly to avoid dips in blood sugar
  • Prioritize protein + produce at meals you will be less prone to eat and crave low-nutrient foods
  • Exercise regularly which includes resistance training and plenty of walking!
  • Have a Greek yogurt + fruit + dark chocolate serving (this will balance blood sugar and offer you some sweetness without the crash because of nutrition!) -see the graphic for illustration on other meals.

All foods fit but be mindful of your choices! Healthy food = a healthy body! For some mindful eating tips check out NWW Coach and Dietitian Sydney’s fantastic blog on Gentle Nutrition!

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 on TwitterFacebook, and Instagram for more nutrition information. Service

 

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