The day of the half-marathon you signed up for has you thinking, what should I eat on race day?
Great question! However, it’s actually more important to be mindful of what you’re eating and drinking in the days leading up to race day.
What you eat the morning of race day should be practiced in advance. My clients and athletes learn through our coaching sessions that the meals and snacks consumed leading up to the event have a greater influence on performance than the meal on the day of.
You can’t expect to race at your best on the morning fuel along. You’ll have to plan ahead with balanced meals using my plate method. For additional ideas, check out my meal and snack guidance which also explains my “4-2-1” method. In the days leading up to your race prioritize plenty of lean protein and complex carbohydrates to provide you with the fuel you need.
Oatmeal with yogurt, whole-grain muffin, and peanut butter with banana slices
Roasted sweet potato with lean ground turkey in a whole grain wrap with hummus and raspberries
Whole-grain crackers with carrot sticks, and hummus
Whole-grain rice bowl with grilled shrimp or 3 oz of salmon tossed in roasted broccoli with diced avocado and fresh fruit
Make sure you’re hydrating properly as well. Consume at least 16 oz of water every three to four hours for 48 to 72 hours prior to your race.
NO NEW FOODS ON RACE DAY! PRACTICE FOODS BEFOREHAND ! 😊
What to eat and when to eat on the morning of my race?
Two hours before your race consume carbohydrates paired with a little protein. You want to limit fat and fiber because of the digestion time required for fat and the distress from fiber that could occur during your run.
You don’t want to eat too much for breakfast. Ideally, it would be better to eat a little bit more for dinner and an evening snack of maybe a power cup muffin the night before. Most feel so excited for race day it is hard to eat anything. But you need feel.
Something is always better than nothing. Even if its just some toast, berries, honey packet, or tart cherry juice you need some carbohydrates before you take off! Studies at the University of Memphis Exercise and Sports Nutrition Laboratory confirm that honey is one of the most effective forms of carbohydrate to eat just before exercise.Honey performs similar to commerical energy gels because of the glucose in gels.
GOOD LUCK and don’t forget to have fun! See the full post on Instagram
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” I highly recommend Wendi! I was at a transitionary period with training & was not fueling or recovering properly. Wendi’s advice on eating more protein + kcal has helped my performance &energy levels. Her guidance is credible and so helpful. Thanks, Wendi!”
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Wendi Irlbeck, MS, RDN, LD, CISSN
Wendi Irlbeck, MS, RDN, is a registered dietitian nutritionist, and performance coach. Wendi utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. She is a former cross country runner, college softball player, figure competitor, and avid weight-lifter who still enjoys a good race from time to time. Wendi provides virtual services including telehealth but is based in Nashville, TN.
Avoid making these common mistakes when trying to lose fat and gain lean muscle mass!
1. Skipping meals
Many people think they are doing the right thing by skipping breakfast and avoiding eating until they are ravenous. Skipping meals will lead to an imbalance in blood sugar levels (1). Skipping meals will also lead to overeating at the next meal but it’s not sustainable nor is it optimal for maintaining lean mass. Which we know lean mass helps burn more fat. Our blood glucose levels drive our energy, focus, concentration, and productivity to name a few (1). Focus on powering up with protein and produce at breakfast. Protein will help keep you satisfied and help regulate your hormones that control hunger.
2. Eliminating entire food groups and fad dieting
People go rouge and cut out entire food groups. Eliminating food groups is not a wise choice and is often a mistake I see many falling victims to as a dietitian. People vilify or demonize carbohydrates because of their sugar content. The reality is that successful fat loss comes down to a calorie deficit. You can most certainly eat fruit and still lose fat. Don’t listen to the misinformation from clowns demonizing fruit or even carbohydrates. Research supports carbohydrates as a critical part of a healthy diet as well as supporting weight loss goals (2). Carbohydrates provide our muscles and brain with energy. If you’re hoping to lose fat and crank up the intensity in the gym but decide to cut out fruit and carbohydrates, you’ll likely experience fatigue quickly. You don’t need to cut carbs or eliminate fruit to lose fat (3). Nutrition with Wendi fat loss clients does not cut carbs or eliminate food groups. If you’re interested in learning how to portion your carbs and a macronutrient breakdown, please contact me by booking a consultation.
3. Cutting calories too low or underestimating portions
Cutting calories too low too quickly will not only leave you feeling tired, depleted, cranky, and full of cravings it will also put you at risk for nutrient deficiencies. It’s also unsustainable to live off poverty macros in the 600-900 kcal range. No one should be going below 1200 calories per day. It is too low, not sustainable, and will put you at risk for unhealthy habits and a host of other consequences. One thing I teach my clients and athletes is that our methods and systems when working towards any goal must be sustainable or our results won’t be. Sure, you could slash your calories for a few weeks and lose a few pounds, but it will come back with a vengeance if you can’t keep it up. It is best to start off with a daily 200-300 kcal deficit which followed consistently will help you lose 1-2 lbs. per week and keep it off. Keep it off for good when done properly. 95% of people regain the weight they lose. See a great resource on how to build a plate here and consult with a dietitian to determine your individual calorie needs.
Studies suggest that people tend to misreport and incorrectly estimate how many calories they consume (4). Many think they are eating in a calorie deficit when indeed they are not eating in a calorie deficit. All Nutrition with Wendi fat loss clients record their intake and track their portions to facilitate self-awareness of calories and portions. You can’t manage what you don’t measure.
For example, a person may report they are consuming one serving of almonds per day may but are actually consuming 2.5 servings unknowingly. This is often due to grabbing a handful between meals or throughout the day without any concept of true portion size. Handfuls and bites can add up quickly putting a person in a calorie surplus each day without even knowing it and then “expressing their efforts are wasted”. This is a simple correction of both a mindset and accurate tracking by learning serving size to support an honest leger of calories consumed.
Higher calorie foods like nut butter are important to measure out to you’re aware of the portion size. It is not obsessive to track your intake if you have a goal to lose weight. For example, if you and your family are planning on taking a vacation to Disney World you don’t just guess how much money you should save each month and eyeball your savings adding some money here and there from a paycheck or two and cross your fingers for the best. No, that would be reckless and not leave many of us with the funds to take a trip to Disney World with the family because we had no concept of a budget. To achieve your vacation fund needs you would identify a budget and allocate your funds accordingly by the week or month to ensure you have hit a designated fiscal goal. This is the same for our fat loss goals. Tracking and managing our intake is critical to be aware of what we are “eating” just like how much we are spending. If you’re not aware of your finances, you are likely to go into debt or be limited with your vacation or retirement options.
4. Not enough resistance training
When people want to lose weight, they quickly default to more cardiovascular exercise like running or more time on the elliptical. While increasing your cardiovascular exercise is good for heart health, stress management, and reducing the risk of chronic disease it is not the best form of exercise for fat loss. I’m not saying cardio can’t help but it is not as optimal as resistance training. Additionally, people often overestimate how many calories they burn during cardio, and it also does not offer the same muscle-building benefits as resistance training does. Cardio won’t help you lose fat and chisel your body in the way you desire. You need to lift weights. Resistance training burns more calories at rest and supports gaining lean mass which burns more fat at rest. This is referred to as (EPOC), which is the amount of oxygen required to return to its pre-exercise or resting state called post-exercise oxygen consumption. Read more about how resistance training helps raise resting metabolic rate in women in this 2018 study published in the International Journal of Exercise. Furthermore, having more muscle means a lower risk for sarcopenia. I have transformed my physique along with hundreds of others by prescribing four to five 20-30 min resistance training sessions per week paired. Strength training paired with daily walking and proper nutrition can lead to great results if consistently executed. Daily walking is a great way to manage stress, support digestion, mental health, and more. For fat loss resistance training is the best form of exercise (5). The more cardio you do also the hungrier you may feel which can lead to overeating which won’t help you sustain a calorie deficit to lose fat. Not to mention all the added load and stress on your joints and tissues become quite taxing and unsustainable. If your methods to losing fat aren’t sustainable your results won’t be. Research recommends combining both aerobic exercise and weight training for optimal results.
5. Not eating enough protein
Too many are skimping on their protein which is leaving them chronically hungry and unable to ever satisfy themselves (7). There’s also a great deal of misinformation that if we eat more than 20 g of protein in a meal it will be stored as fat. This is not true and has been dispelled in a position paper published in the (JISSN), Journal of the International Society of Sports Nutrition. We use what we need and for many that is more than 20 g at a time. Optimal protein intake should be broken down between meals and snacks to best support satiety, muscle growth, and muscle maintenance. For more read the JISSN Position Stand Paper featuring diets and body composition. A great way to enhance satiety and consistently eat in a calorie deficit is to increase protein intake at meals and snacks. Ideally, a good place to start would be at least 25g to 40 g of protein at a meal, along with 10 g to 15 g of protein at snacks. I have several resources on how to increase your protein with specific guides on my Instagram,Twitter, and blogs. For more on this see my previous blog on consuming greater protein for fat loss.
If you want to lose fat and gain lean mass you must be willing to reduce your calories appropriately, eat sufficient protein, be consistent with resistance training, sleep 7 to 9 hours, consume fluids and focus on quality movement or quantity. As a reminder, if your methods aren’t sustainable your results won’t be. What is measured is well managed are both important concepts that must be at the forefront when making changes to your nutrition, sleep, workouts, and more. Manage your calories like you would manage your finances if you’re climbing out of debt. Keep in mind that improving by one percent each day can add up over time. Compound your good habits and be consistently aware of what you are eating and how much of it you are eating. If you need help creating a plan to support your fat loss goals, please schedule a consult, or sign up for nutrition coaching! We will get you where you want to be without making the mistakes listed above.
In good health and many blessings,
Wendi Irlbeck, MS, RDN, LDN, CISSN
Wendi Irlbeck, MS, RDN, LDN, CISSN is a registered dietitian nutritionist, healthy lifestyle coach, former college athlete, physique competitor, and avid weight lifter. 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 telehealth and on-site services. Wendi works with clients of all levels and ages across the US as well as Canada and the UK.
Nas, A., Mirza, N., Hägele, F., Kahlhöfer, J., Keller, J., Rising, R., Kufer, T. A., & Bosy-Westphal, A. (2017). Impact of breakfast skipping compared with dinner skipping on the regulation of energy balance and metabolic risk. The American journal of clinical nutrition, 105(6), 1351–1361. https://doi.org/10.3945/ajcn.116.151332
Hall, K. D., & Kahan, S. (2018). Maintenance of Lost Weight and Long-Term Management of Obesity. The Medical clinics of North America, 102(1), 183–197. https://doi.org/10.1016/j.mcna.2017.08.012
Brown, R. E., Canning, K. L., Fung, M., Jiandani, D., Riddell, M. C., Macpherson, A. K., & Kuk, J. L. (2016). Calorie Estimation in Adults Differing in Body Weight Class and Weight Loss Status. Medicine and science in sports and exercise, 48(3), 521–526. https://doi.org/10.1249/MSS.0000000000000796
Aristizabal, J. C., Freidenreich, D. J., Volk, B. M., Kupchak, B. R., Saenz, C., Maresh, C. M., Kraemer, W. J., & Volek, J. S. (2015). Effect of resistance training on resting metabolic rate and its estimation by a dual-energy X-ray absorptiometry metabolic map. European journal of clinical nutrition, 69(7), 831–836. https://doi.org/10.1038/ejcn.2014.216
Brown, R. E., Canning, K. L., Fung, M., Jiandani, D., Riddell, M. C., Macpherson, A. K., & Kuk, J. L. (2016). Calorie Estimation in Adults Differing in Body Weight Class and Weight Loss Status. Medicine and science in sports and exercise, 48(3), 521–526. https://doi.org/10.1249/MSS.0000000000000796
Antonio, J., Candow, D. G., Forbes, S. C., Ormsbee, M. J., Saracino, P. G., & Roberts, J. (2020). Effects of Dietary Protein on Body Composition in Exercising Individuals. Nutrients, 12(6), 1890. https://doi.org/10.3390/nu12061890
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.
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.
Research shows that even just 150 minutes/week of physical activity for adults can not only treat chronic conditions like cancer, type II diabetes, and heart disease but can also help prevent them according to the American College of Sports Medicine.
All adults should complete 150-300 minutes of moderate-intensity or 75-150 min of vigorous-intensity physical activity, or some equivalent combination of moderate-intensity and vigorous-intensity aerobic physical activity per week according to the World Health Organization (1).
Your gym may not be open, but you can still get a great workout at home using simple household items to add resistance or weights if you have them.
Some simple tips for exercising:
Use gallon milk or water jugs can work as weights to do lunges or over-heard presses.
Take the stairs whenever possible and be sure to park a further distance to gain extra steps from your office or destination.
Canned goods in your pantry can work to do shoulder presses, lateral and front raises, or even just hold them walking up and down your stairs.
Bodyweight exercises including push-ups, squats, lunges, planks, and other yoga exercises
Aquire weights from a local gym, Facebook Marketplace or online
Take a walk outside every day and find hills to serve as an incline to raise your heart rate
Subscribe to a coach, yoga studio, or online platform for bodyweight exercises to stay on track
The goal is to remain active and move as often as possible. The dangers of physical inactivity can take a toll on your health in as little as two weeks according to a McMaster University study. The researchers found that reducing daily steps to less than 1,500 – comparable to those who are housebound during the pandemic for just two weeks can reduce an older person’s insulin sensitivity by as much as 1/3. Additionally, those who are 65 or older lost as much as four percent of their leg muscle.
There is this real illusion that we cannot control anything right now. This is not true, it may feel that way, but you are 100% in control of your ability to walk, stretch, eat well, drink fluids and practice mindfulness in the presence of God. God is in control, but you must show up and be willing to allow Jesus to protect you and bless you. That means we cannot lay in bed or sit on the couch expecting God to make us money or pay our bills. You must be a good steward of His Kingdom. Mindfulness creates a pause, allowing us to experience optimism and true gratitude when we do not have the ability to change the situation. What we can do is choose to remain calm and focus on what we can control. Mindfulness is a practice and the more you practice the better you get at being connected to yourself and most importantly peace of mind. Remember, God is in control, but we must choose to remain calm.
Research published in the Journal of Neuroscience has indicated that 30-minutes of meditation can improve any depression symptoms which include anxiety and chronic pain (2). Some simple ways to practice mindfulness is to take a moment or two to pause each day in complete silence. Lie down, close your eyes, and put your hands on your belly. Focus on being present and work on keeping your mind quiet. Bring awareness to how you are feeling.
Another great way to meditate is to journal and write down your emotions. Being more self-aware will also help you make healthier choices in times of stress. The pandemic has left us tired, fatigued, and confined to our homes which many have mistaken for hunger.
Pray, journal, complete yoga, or stretch each morning thinking about all the blessings and gratitude you have for just simply being alive. I like to wake up each morning and have a small pep talk with God. I express my sincere gratitude for His blessings but also express my objectives and concerns for potential challenges the day may bring. As a Christian God can help guide you and keep you calm during the many storms.
Consuming a healthy diet is essential during all phases of life, but even more so now during COVID-19. Be sure to eat plenty of colorful fruits and vegetables at each meal along with quality protein sources. Many may feel stressed and turn to comfort foods during this time but these high sugars, caffeinated, and alcohol will increase anxiety, stress, and even worsen mental health (3).
I talk about many ways to eat a well-balanced diet and remain healthy during quarantine in a previous blog found here.
Do your best to pick out your favorite fruits and veggies at the grocery store. I always work with my clients on building a colorful and balanced plate at each dining session. A byproduct of eating nutrient-dense foods is that your brain is satisfied and naturally you will crave less junk food. If you are feeling stress, try reaching for a Greek yogurt parfait with peanut butter and berries. Try some dark chocolate with banana sliced paired with peanut butter.
What we eat directly affects our immune function. The 8 key nutrients to focus on for healthy immune function are vitamin C, E, A, D, folic acid, iron, selenium, zinc, and protein (3) All of which you can attain through eating whole foods and balanced meals. A few key immune-supporting foods include:
Red bell peppers
Nuts and seeds
Avocado and olive oil
Right now, is not the time to turn to a detox, fad diet, or a famous influencer who lacks credibility for nutritional guidance. If you want to clean up your diet and make healthier choices consult with an expert such as Registered Dietitian. If you’re desiring to eat well, learn proper portions, and meal plan please sign up for a Service on my website. For additional tips on staying healthy this holiday season please check out a previous blog found here.
A healthy mind is a healthy body. Focus on what you can control during these difficult times. Keep your eyes on Jesus and the cross. This too shall pass.
In good health and wellness,
Wendi Irlbeck, MS, RDN
Al-Ansari SS, Biddle S, et al World Health Organization 2020 guidelines on physical activity and sedentary behavior British Journal of Sports Medicine 2020;54:1451-1462.
Masana, M. F., Tyrovolas, S., Kolia, N., Chrysohoou, C., Skoumas, J., Haro, J. M., Tousoulis, D., Papageorgiou, C., Pitsavos, C., & Panagiotakos, D. B. (2019). Dietary Patterns and Their Association with Anxiety Symptoms among Older Adults: The ATTICA Study. Nutrients, 11(6), 1250. https://doi.org/10.3390/nu11061250
Catherine E. Kerr, Matthew D. Sacchet, Sara W. Lazar, Christopher I. Moore, Stephanie R. Jones. Mindfulness starts with the body: somatosensory attention and top-down modulation of cortical alpha rhythms in mindfulness meditation. Frontiers in Human Neuroscience, 2013; 7 DOI: 10.3389/fnhum.2013.00012
Maggini, S., Pierre, A., & Calder, P. C. (2018). Immune function and micronutrient requirements Change over the life course. Nutrients, 10(10), 1531. https://doi.org/10.3390/nu10101531
It seems like everyone is on a diet these days. In fact, many have spent their entire lives trying to lose weight and are chronically dieting. According to the CDC nearly one-half of adults have tried to lose weight within the last 12 months. So, what gives? If everyone is dieting why are we also facing obesity and weight gain across the world? According to the CDC the prevalence of obesity in 2018 was 42.4%. Does that surprise you? How can this be? Let’s look at another shocking statistic. The weight loss industry grew at an estimated 4.1% in 2018, from $69.8 billion to a whopping $72.7 billion. The market is now forecasting growth of 2.6% annually through 2023 according to the Food Research & Action Center .
So, why are facing rising obesity numbers? Why are so many dieting yet not being successful? What if products, programs and organizations do not want you to lose weight? What if they are not giving you the right information to make the best choices for a sustainable diet? The diet industry is full of myths, misinformation and premium trash guidance. People are often instructed to do all sorts of expensive, reckless, restrictive, fear driven and crazy things that lack merit, evidence and efficacy. However, there are several effective strategies that are evidence based when it comes to living a healthier lifestyle and shedding those pounds for good. I am going to share them with you today. Something I work closely on with my weight loss clients is basic, fundamental habits for life-long health that are sustainable. Remember, if our methods are not sustainable our results won’t be. It is time to get back to the basics, with healthy habits.
1.Consume whole eggs for breakfast
Eating whole eggs, yes, the yolk included has a surplus of health benefits which also include weight loss and weight management. Studies have illustrated that eggs can help decrease the number of calories consumed in the next 36 hours as well as lose greater weight and body fat (1). Another more recent study found that after consuming eggs for breakfast, overweight and obese subjects had a lower energy intake in comparison to eating cereal for breakfast (2).
If you do not love eggs, that is totally okay! The takeaway is that a high-quality source of protein and healthy fat for breakfast will more than likely keep you satisfied, help with calorie control, reduce cravings and feel more energized than the traditional breakfast cereal or grain.
Great quick & nutrient dense breakfast option (Avocado, egg scramble with spinach, Greek yogurt, berries and peanut butter).
Being aware and mindful of appropriate portions of protein, fat, carbohydrates and even refined sugars is key for eating less to create a calorie deficit to lose weight. Counting calories isn’t fun and can be quite tedious so learning appropriate serving sizes of the main food groups is the best way to be successful whether you are out to eat, on-the-go, at home, or at a birthday party. I work with many to understand the value of their portions and how it affects their choices and even sleep later.
A simple guide for each meal:
Healthy fats: 1 tbsp. (thumb as a serving size)- oils, butter, avocado, cheese, nuts, seed oils
High-quality protein: 3-4 oz. (deck of cards as a serving size) – fish, chicken, lean beef, turkey, tofu, beans, dairy and pulses
Vegetables and fruits: 1 cup or half of the plate
Whole-grains: ¼ of the plate- whole grains, 1/3 cup of oatmeal
Context is key as always, those that are more active, athletes or require greater energy needs due to infections, wound healing or other situations where more energy is needed such as oncology. You can’t manage what you don’t track so it is important to be mindful of portions and in many cases keeping a food diary, taking photos of your meals or tracking in an app to help you lose weight (3).
You are more likely to choose a healthier food if you’re aware of how many calories are in something. For example, measuring your serving of peanut butter. Many assume they are consuming the serving size but in fact they are doubling it. 2 tbsp. of most peanut butters are 190 kcal, imagine if you are consuming 4 tbsp. in a sitting and doing that every day, every week of every month for a year. This equates into an additional 190 kcal/day which can lead to 1,330 kcal unaccounted for at the end of the week. Weight-gain is inevitable if you are consuming more calories than you are burning. 3,500 kcal are equivalent to one pound and this could easily be the case for many without being aware of portions
3. Always keep a cooler in your car along with healthy snacks to fill it with
Having nutrient dense foods available and accessible can help prevent you from eating something lower in nutrition and higher calorie should you become hungry. As you have learned, protein is important for increasing satiety and can help manage your weight.
Some great options to keep on hand include:
Hard boiled eggs with carrot sticks
Turkey roll-up wraps in spinach
Peanut butter and celery sticks
Cheese slices and green pepper slices
Sliced bell peppers and hummus
Cottage cheese with banana slices
Berry spinach protein shake
Apple with to-go nut butter
Greek yogurt parfait with berries in a to-go container or mason jar
4. Combine resistance training and aerobic exercise
One of the biggest myths out there is that lifting weights makes you “big” or bulky. Studies have shown that resistance training increases your calories burnt at rest (resting energy expenditure), supports lean mass and when combined with aerobic exercise is an effect fat loss strategy (4, 5). Resistance exercise is critical for building healthy strong muscles and bones as well as decreasing your risk for disease later. Resistance training also increases muscle growth when combined with appropriate protein intake. Another study involving 40 post-menopausal women were able to decrease their body fat combining resistance training and a higher-protein diet (6).
The research supporting resistance training and aerobic exercise provides great motivation to get moving! If you’re interested in engaging in activity or ramping up your exercise regimen for the first time be sure to work with a qualified fitness expert who holds a credible certification or has experience as a fitness professional to develop you a plan. Please contact me directly for guidance on a fitness program!
Also, please look at one of my power lifting clients, Molly who dropped > 30 lbs. through proper diet, aerobic and strength training. Her great progress photo is shown. Molly worked daily on creating healthy habits, consistency with her protein intake and managing portion control. Her physical transformation is inspiring, but her mental and spiritual growth is second to none!
5. Follow a high-protein diet
According to the American Heart Association, adults trying to lose weight and maintain weight loss should eat no more than 30% of total daily calories from fat and less than 7 percent from saturated fat. Currently, the recommended Dietary Allowance (RDA) for protein is a measly 0.8 grams per kilogram of body weight. The RDA refers to the amount of a nutrient you need to meet your basic nutritional requirements. Many confuse the RDA and how to make recommendations to their patients, client and athletes. The RDA is really the minimum amount you need to keep from getting sick, not the actual amount you should consume each day. For example, an average adult should consume roughly 25-30 grams of protein per meal, according to Protein Summit 2.0. Furthermore, research by the Protein Summit 2.0 indicated that 1.0 -1.2 grams per kilogram of body weight per day is beneficial for healthy metabolic function.
I have written about the low RDA for protein and why more is needed to sustain muscle and health in a previous blog published on my website, here . Growing research has indicated following a high-protein diet can help people lose weight, improve body composition, build lean mass, increase satiety and help maintain a calorie deficit over time to further support weight loss maintenance.
By eating more protein, 25-30 grams per meal can help reduce hunger, suppress appetite which can help decrease undesired snacking leading to a calorie deficit. When trying to lose weight it would be beneficial to replace excess carbohydrate choices with high-quality protein snacks like Greek yogurt, string cheese, hard boiled eggs, beef jerky, turkey slices or even protein shake. Research is mixed on the precise figures, but the available research has supported protein has a much higher thermic effect compared to carbohydrates (20-30%) and (5-10%) respectively (7).
Lastly, consuming a casein rich food before bed can also help support muscle growth, recovery, appetite suppression, weight loss and weight management. Casein is the main protein in milk products, and it is considered a “slow digesting” protein. Not to be confused with whey protein isolate which is a fast digesting protein that should be consumed around training sessions and can serve as meal replacement during times of calorie restriction (8). Since casein protein is slow release it can reduce the rate of digestion and support fat loss. Not only does more protein help increase satiety and energy expenditure but it can also help with appetite suppression in the later hours. A study found that taking casein before bed resulted in 25% higher satiety levels the following day (9). Greater satiety will yield greater results when it comes to weight loss.
Ever notice you tend to move less, have limited motivation to do much beyond your daily work tasks, eat more unhealthy foods that are high in sugar or even calories when you do not sleep well? If you’re feeling sleepy at work, you grab another cup of coffee and the cookies in the pantry hoping for a “burst of energy” but actually makes you feel even more tired. You then later skip your usual walk breaks and even the workout you had planned to do. If this is you, you are not alone. Sleep debt is like a high interest rate credit care that if it continues to accumulate you will not be able to pay it off and you crash.
Think you can catch up on sleep lost and it will not affect you or your weight? Think again, a study examined moderate sleep restriction on body weight, body composition and metabolic factors in individuals following a caloric restricted diet. The study found that one hour of sleep restriction on five nights per week led to decreased proportion of fat mass loss despite restricting calories (11).
Insufficient sleep derails your weight loss efforts in many ways. Leptin is the hormone that controls your appetite, and when you are sleep deprived you have less leptin. A surplus of grehlin plus little leptin is a fast track or weight gain. A 2010 study found increased hunger, a shift in energy use, less calories expired and less weight loss in participants who slept 5.5 hours (10).
It’s more than safe to say there is a connection between sleep and weight. Strive for 7 or more hours each night to support good energy levels, metabolism, food and activity choices and overall health. The industry will say, “sleep is for the weak” just take this pill, but you know now know differently.
7. More water, especially before meals
Many are very aware how important water is for health, wellness, weight loss and appetite control yet it is commonly touted that you shouldn’t consume water before meals. A study found that drinking 500 mL of water 30 minutes before each meal combined with a calorie-controlled diet led to greater weight loss in overweight and obese middle-aged adults (12).
Water is essential for nutrient and oxygen transportation, lubricating joints, regulating body temperature, protecting organs and tissues, dissolving minerals and nutrients to make them accessible to your body and helping the liver flush waste products (13).
Work to increase your water intake upon waking by having a 8-20 oz. water bottle by your bed.
Strive to consume 16 oz. before meals.
20 – 24 oz. of water between meals
10 oz. before bed to support good digestion
Increased water intake is associated with better weight control and weight management (13). So drink up!
We need to stop relying on poor information given out by celebrities, influencers who lack credibility. Instead of spending money on pills, powders, challenges and false promises invest in your daily habits. Get more sleep, drink more water, learn portion control, eat balanced meals and stop giving up on yourself. Take control of your habits and implement the strategies in this article that the diet industry doesn’t want you to know. Sustainable weight loss is about controlling your appetite and consuming more protein and getting rest is a simple way to do it! The secret is out, and it is not the next celebrity cleanse. Your habits should support the future you are trying to create. If you are ready to stop saying “day one” or “one day” contact me, and let’s work together to create a plan for success!
In good health,
Wendi Irlbeck, MS, RDN
Wendi Irlbeck, MS, RDN, is a registered dietitian nutritionist, and performance coach. Wendi utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Wendi works remotely and currently operates as a traveling dietitian. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and scheduling an appointment with her on her website .
Follow Wendi on Twitter and Instagram for nutrition, health and fitness inspiration.
(1)Vander Wal, J. S., Gupta, A., Khosla, P., & Dhurandhar, N. V. (2008). Egg breakfast enhances weight loss. International journal of obesity (2005), 32(10), 1545–1551. https://doi.org/10.1038/ijo.2008.130
(2)B Keogh, J., & M Clifton, P. (2020). Energy Intake and Satiety Responses of Eggs for Breakfast in Overweight and Obese Adults-A Crossover Study. International journal of environmental research and public health, 17(15), 5583. https://doi.org/10.3390/ijerph17155583
(3). Burke, L. E., Wang, J., & Sevick, M. A. (2011). Self-monitoring in weight loss: a systematic review of the literature. Journal of the American Dietetic Association, 111(1), 92–102. https://doi.org/10.1016/j.jada.2010.10.008
(4) Ho, S. S., Dhaliwal, S. S., Hills, A. P., & Pal, S. (2012). The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial. BMC public health, 12, 704. https://doi.org/10.1186/1471-2458-12-704
(5)Hunter, G. R., Byrne, N. M., Sirikul, B., Fernández, J. R., Zuckerman, P. A., Darnell, B. E., & Gower, B. A. (2008). Resistance training conserves fat-free mass and resting energy expenditure following weight loss. Obesity (Silver Spring, Md.), 16(5), 1045–1051. https://doi.org/10.1038/oby.2008.38
(6) Miller, T., Mull, S., Aragon, A. A., Krieger, J., & Schoenfeld, B. J. (2018). Resistance Training Combined With Diet Decreases Body Fat While Preserving Lean Mass Independent of Resting Metabolic Rate: A Randomized Trial. International journal of sport nutrition and exercise metabolism, 28(1), 46–54. https://d6 oi.org/10.1123/ijsnem.2017-0221
(8) Kinsey, A. W., Cappadona, S. R., Panton, L. B., Allman, B. R., Contreras, R. J., Hickner, R. C., & Ormsbee, M. J. (2016). The Effect of Casein Protein Prior to Sleep on Fat Metabolism in Obese Men. Nutrients, 8(8), 452. https://doi.org/10.3390/nu8080452
(9) Ananda Hochstenbach-Waelen, Margriet AB Veldhorst, Arie G Nieuwenhuizen, Margriet S Westerterp-Plantenga, Klaas R Westerterp, Comparison of 2 diets with either 25% or 10% of energy as casein on energy expenditure, substrate balance, and appetite profile, The American Journal of Clinical Nutrition, Volume 89, Issue 3, March 2009, Pages 831–838, https://doi.org/10.3945/ajcn.2008.26917
(11) Wang, X., Sparks, J. R., Bowyer, K. P., & Youngstedt, S. D. (2018). Influence of sleep restriction on weight loss outcomes associated with caloric restriction. Sleep, 41(5), 10.1093/sleep/zsy027. https://doi.org/10.1093/sleep/zsy027
(12) Handbook of Non Drug Intervention (HANDI) Project Team (2013). Pre-meal water consumption for weight loss. Australian family physician, 42(7), 478.
(13) Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition reviews, 68(8), 439–458. https://doi.org/10.1111/j.1753-4887.2010.00304.x
More than one-third of U.S. adults have obesity, which is defined as having a BMI > 30. According to the World Health Organization, obesity has nearly tripled worldwide since 1975. In 2016, > 1.9 billion adults, 18 years and older, were overweight. Of these over 650 million were obese. A staggering 38 million children under the age of 5 were overweight or obese in 2019. Most of the world’s population live in countries were overweight and obesity kills more people than underweight. Do I have your attention yet? If not, did you know that 39% of adults aged 18 years and over were overweight in 2016, and 13% were obese. Over 340 million children and adolescents aged 5-19 were overweight or obese in 2016. All the aforementioned facts are per the WHO . Obesity is preventable. We need to wake up and do better, not just for ourselves but the next generations to come. The COVID-19 pandemic has forever changed our lives and we must revisit our lifestyle choices in honor of health and disease prevention.
This article will highlight the association of obesity and Covid-19. First and foremost, for adults, the WHO defines overweight as BMI > or equal to 25; and obesity is a BMI > 30. BMI provides a rough measurement tool to correspond fatness in different individuals. It is not the best indicator of health as it is a population-level measure which is the same for both sexes and all ages and adults. BMI does not tell us bio-metrics, energy levels, sleep, relationship with food and other areas that predict health. However, it does provide a common way to classify
overweight or obesity in adults. BMI is defined as a person’s weight in kilograms divided by the square of his or her height in meters (kg/m2).
Causes of Obesity
Imbalance of calories from physical inactivity or surplus of calories consumed chronically over time
Family history and genetics
Medications: Some anti-seizure medications, antidepressants, steroids and beta blockers can lead to undesirable weight gain
Environment: Surrounding yourself with friends and family who may be overweight making poor food and beverage choices can lead to greater risk of obesity
Too little sleep which can increase appetite and desire to consume low nutrient foods
Why is obesity a risk factor for Covid-19?
Obesity is considered a large risk factor for risk of severe COVID-19 because of the respiratory dysfunction. Those with obesity have a greater likely hood of experiencing restricted airways, decreased lung volumes, and weaker respiratory muscles which are an essential defense against COVID-19. Such factors make an individual more susceptible to pneumonia, and experience additional cardiac stress. Furthermore, obesity is also linked with diabetes, heart disease, and kidney disease, which overall increase the risk of developing pneumonia. Other ailments like hypertension, hyperlipidemia, and pre-diabetes enhance the susceptibility to infection.
The current science:
Data from 383 patients showed that having obesity was associated with a 142% higher risk of developing severe pneumonia associated with COVID-19.
A larger study of over 4,000 patients with COVID-19 in New York City found that severe obesity was a major risk factor for hospitalization, second only to age.
Analysis of critically ill COVID-19 patients in Seattle found that 85% of patients with obesity required mechanical ventilation, compared to 64% of patients without the condition. Moreover, 62% of the patients with obesity died of COVID-19, compared with 36% of those without obesity.
Limitation: Study only assessed 24 patients, all of whom were critically ill, making it difficult to draw attention to the conclusions from the data.
• Another analysis of 124 patients in Lille, France, found that patients with obesity were more likely to require invasive mechanical ventilation.
Collectively this evidence suggest that obesity may be a significant risk factor for COVID-19. Dr. Norbert Stefan, of the German Center for Diabetes Research stated that “obesity may put people infected with Covid-19 at more severe risk and possibly risk of death.” Many of the recent articles published in the last 2 months regarding comorbidities and the association with COVID-19 did not produce data surrounding body composition or metabolic health. The gap in data warrants further research to investigate how body composition, waist circumference, and blood glucose levels play a role in contraction and recovery from the virus, specifically metabolic syndrome.
Metabolic syndrome is a serious health condition that affects roughly 23 percent of adults and increases their risk of cardiovascular disease, type 2 diabetes, stroke and diseases related to fatty buildups in arterial walls according to the American Heart Association. The overall underlying cause of metabolic syndrome includes being overweight, obese, inactivity along with other genetic factors associated with aging.
However, given the limited studies there is not sufficient evidence to definitively say that those with obesity at higher risk for more severe COVID-19. The limited literature does suggest a connection and we can note that obesity is indeed a risk factor for worse outcomes in regard to health. Research does support the notion that those who are obese tend to experience more severe forms of infections according to a publication in the International Journal of Obesity .
Strategies to Overcome Obesity: Tips for a Healthier Tomorrow
Now that we are aware of the connection obesity has with disease and infection let’s talk about practical strategies and tips to improve body composition and overall health! First and foremost, obesity prevention begins at a young age. It’s important to help young growing adolescents maintain a healthy weight without a focus on the scale.
Obesity prevention for children
Help your toddlers learn appropriate portion sizes. The American Academy of Pediatrics states children from the ages of 1 to 3, every inch of height should equate to approximately 40 calories. As children age you can teach them what appropriate portion sizes look like.
Eat healthy foods as a family and create a healthy experience with eating at the table with no distractions like tablets, computes, phones and other games.
Encourage eating slowly and eating only when hungry. Eating out of boredom can lead to excess calorie consumption. If you find yourself eating out of boredom be sure to have healthy snacks like fresh cut fruits and veggies available to snack on.
Limit unhealthy foods that lack nutrients in the household. If it ends up in your cart at the store, it will end up in your mouth and eventually your tummy. Stock the fridge and pantry with healthy foods, and limit low nutrient foods as a “treat” that is not consumed daily.
Establish a healthy sleep routine and focus on managing stress. Those that tend to sleep more heave a healthier weight and crave less unhealthy foods that are often low in nutrition. Higher stress is also associated with weight gain due to poor coping mechanisms.
Incorporate regular physical activity which includes at least 60 minutes per day. A byproduct of being more active is less time in front of the screen.
Obesity prevention for adults
It is no secret obesity prevention tips are the same for losing or maintaining a healthy weight. Consuming a healthy diet, sufficient sleep and participating in regular physical activity can help prevent obesity.
Consume plenty of healthy fats. A study published in the Nutrition Journal illustrated that intake of healthy fats, such as polyunsaturated fats, can attenuate cholesterol levels and decrease obesity risk.
Eat regular meals on a schedule. Eat a proper breakfast, lunch and dinner that has appropriate portion sizes. Make half your plate fruits and vegetables. Adults should consume five to nine servings of fruits and veggies each day.
Fruits and veggies are low in calories, high in nutrients, water and full of dietary fiber that supports satiety. Research shows dietary fiber plays a key role in maintaining a healthy weight. A 2019 trial published in Journal of Nutrition found that dietary fiber intake promotes weight loss and dietary adherence in adults with overweight or obesity consuming a calorie-restricted diet.
Consume less processed and high sugar foods. According to a study published in the American Journal of Clinical Nutrition, processed and ultra-processed foods are linked to increased risk for obesity. Most processed foods are high in fat, sodium, and refined sugar which can promote over-eating.
High calorie, high sugar foods often contain limited nutrients and tend to promote over-eating. Processed foods that should be limited to avoided include cereals, white bread, potato chips, cookies, ice cream, granola bars, crackers and other snack foods. Be mindful of marketing claims for certain snack foods that may list “low-fat” or ‘low-carb” but still contain a significant amount of sugar and limited nutrients. Should you choose granola bars or grains ensure they are whole-grain.
Participating in regular activity that includes both strength training and aerobic activity. Regular physical activity of 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity is encouraged per week according to the CDC . Find a movement that you enjoy doing and set a goal to complete it each week with the family. Establish smart goals and hire a coach that can assist you in completing appropriate exercise safely to prevent injury. If you’re new to exercise, begin by walking, stretching and strive to improve your time spent exercising each week.
Focus on meal prep and have a plan. It is much easier to shop for healthy foods when you have a list that meets your budget. If you walk into a store with a list you are less likely to be tempted by unhealthy foods. Avoid walking down the aisles looking for items that are not on your list. A good grocery list should contain plenty of fruits, vegetables, fish, healthy whole-grains, lean proteins, healthy fats and spices. Be sure to make a regular list and post it on the fridge for items as you run out.
Eat more protein and veggies as snacks. Higher protein intake is associated with better weight management, glycemic index and bone health according to several studies. A review published in the Journal of Food Science specifically illustrates the metabolic advantages of higher protein diet and benefits of dairy. Higher protein intake is associated with greater satiety and healthier better composition. Some great high-protein options include eggs, Greek yogurt, beef, chicken, fish, lentils, wild game and other dairy products. A study published in the European Journal of Obesity examining the effect of a high-protein diet versus a standard protein diet on weight loss and biomarkers of metabolic syndrome found significantly greater weight loss with higher protein diet.
Many are looking for ways to stay calm during one of the most unprecedented health crises our country has ever seen. Shift your focus to these 3 areas to improve your health during the pandemic.
Establish a routine:
Which includes regular wake, bedtime, movement, mealtimes, schoolwork, work projects and “leisure time” built in to create stability. Eat breakfast every day! Those that consume the majority of their calories early on are less likely to be overweight and obese. Be sure to incorporate a high-quality protein, fiber and fluids. By getting into the habit of completing tasks on a regular basis along with mealtimes you set yourself up for a new normal.
Be mindful of fluids, what you are eating at meals and snacking on. High-stress situations can lead to an impact on our ability to make healthy choices. By stress eating high-calorie and low nutrient foods you are more likely to put on undesirable weight. By creating a schedule of mealtimes and having a calendar of meals you are less likely to eat out of boredom.
Have fruits and veggies cut and prepared in the fridge should you be hungry and snack on nutrient dense foods versus processed food.Grocery shopping is critical, be sure to have a list prepared ahead of time and stock up on plenty of frozen along with fresh fruits and veggies.
Eat the rainbow and incorporate as many whole foods as possible. By eating colorful fruits and vegetables you can support a healthy immune system. Vitamins and minerals support a healthy immune system which are found in pigment rich foods (color!).
Be sure to also incorporate unsalted, nuts, seeds, lean proteins and healthy fats can truly help optimize your immune function land even support good sleep. What we eat has a direct impact on our sleep which can also help keep unwanted pounds at bay!
Supporting positive mental health with movement and meditation!
Getting plenty of regular movement, aerobic activities like walking, biking, hiking, swimming along with resistance training with household items or weights at home. Exercise boosts physical, mental and emotional health which can help reduce stress overall. By reducing stress, you are also fighting off the risk of disease and illness. 30-40 minutes a day of yoga, meditation, walking, running or biking is a great way to stay healthy! Many apps, videos and programs are available on demand online.
Work with a Dietitian to Fight Off Obesity and Establish Healthy Habits
Many find great success working with a registered dietitian nutritionist. Research indicates that a few sessions with an RDN can lead to healthier habits, optimal food choices and successful weight loss. As an RDN I personally work with many on improving their relationship with food, eating more fruits and veggies, selecting high-quality proteins, and preparing foods at home. RDN’s can assist in developing a calorie-controlled plan and calculating out energy needs that support appropriate weight loss, weight maintenance goals. Additionally, a personal trainer or fitness coach can also assist you in setting goals for routine physical activity. I work with several individuals on creating a periodized program for appropriate progression of physical activity. The goal is to move more and to feel good about the exercise you are doing. The journey to 100 miles begins with taking that first step. I am here to help you and support you, join me and take that first step to a healthier tomorrow!
In good health,
Wendi Irlbeck, MS, RDN
Wendi Irlbeck, MS, RDN is a registered dietitian, nutritionist, and fitness coach. Wendi utilizes evidence-based science to tailor nutrition programs for those looking to improve their health and energy. Along with supporting athletes desiring to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. Wendi partners with parents, sports performance staff, special needs and recreational athletes to offer nutritional guidance and optimal athletic performance & lifestyle plans. Wendi is based in East Lansing, Michigan and is very active on social media platforms such as facebook , twitter and Instagram.
Most parents and families understand how critical a nutrient-rich, balanced diet is for optimal health and athletic performance. If you’re raising an adolescent or teen athlete performing at a high level, you must focus greater attention on their fueling needs to ward off fatigue, prevent nutrient deficiencies, and decrease the risk of injury.
Support your youth athlete using these strategies:
There is no “special diet plan” to assist in achieving optimal athletic performance. Consumption of the fundamentals (three high-quality balanced meals with 2-3 snacks between) on a consistent basis leads to better sports performance, games won, strength increases, and fewer injuries. A great resource to build a plate for optimal performance can be viewed here .
The greater intensity of the sport, duration and training volume, the greater requirement of carbohydrates and calories to sufficiently support energy levels. This pertains to sports like ice hockey, field hockey, basketball, swimming, soccer, and long-distance running.
You must also make a conscious effort to consume snacks containing protein and carbohydrates between meals. Fruit with string cheese is a great snack to support energy levels and maintain fueling between meals! For snack ideas to fuel your teen athlete, be sure to check out this article from the Academy of Nutrition and Dietetics.
Hydrate, hydrate, hydrate! Water is vital to maintain peak performance during exercise. A good rule of thumb is to encourage consumption of 1 oz. of water per pound of body weight. It is worthwhile to invest in a good water bottle for your teen athlete to carry and keep on hand to foster good habits and prevent dehydration. Check out this article from USA Triathlon for fluid needs before, during, and after exercise.
Eating breakfast is non-negotiable. Teens need adequate nutrition to support proper growth and development. Research has indicated nutrients and calories missed at breakfast by teens are unlikely made up for later in the day. This can result in insufficient intake which can hinder sports performance and prevent proper maturation. Great grab-and-go meals include a hard-boiled egg and fruit, string cheese and banana, yogurt parfait, and whole-grain granola, berries, and oatmeal.
A bedtime snack containing 15-20 grams of protein and approximately 30 grams of carbohydrates will support restful sleep and help build lean muscle tissue during the night. Athletes training intensely especially need bedtime protein to improve recovery and training adaptations (Trommelen & VanLoon, 2016). Cottage cheese, milk, and yogurt are rich in casein, a slow-digesting protein. Pair an 8 oz. serving of cottage cheese with sliced bananas, which are a rich source of magnesium helping to relax the muscles in your body as well as lower brain temperature to regulate hormones.
Caffeine has no place in an adolescent’s diet. A 2018 report stated that greater than 40% of American teens surveyed had consumed an energy drink within the past three months. Several emergency visits have occurred due to energy drink consumption among teens between the ages of 12-17. The American Academy of Pediatrics has concluded that energy drinks are “not appropriate for children and adolescents, and should never be consumed.” Monster and Gatorade do not provide the same hydration benefits so be wary of advertisements that contribute to this confusion. Caffeine can negatively impact sleep, anxiety levels and also impair appetite.
Load up on fruits and vegetables between meals! The more colorful your athlete’s plate, the better their gut health and immune function will be. Fruits and vegetables are rich in antioxidants and contain quality nutrients needed for optimal growth and development.
Calcium is critical for proper bone growth, development, and overall health. However, calcium can only reach its full bone-growth potential in the presence of adequate vitamin D. Calcium and vitamin D work together. How? Vitamin D helps absorb calcium. Research has proven that American girls do not get adequate calcium in their diet after age 11. This deficiency increases the risk of injuries like stress fractures. Recommendations for calcium and vitamin D vary. A great way to attain adequate calcium and vitamin D is to consume dairy products such as cheese, yogurt, milk, and fortified beverages. A yogurt parfait with mixed berries is a great pre-exercise snack to fuel performance and also serves as a great breakfast to start the day!
Ramp up the color game! No, I am not talking about your outfit; I am talking about your plate. Be sure to fill your plate with many colorful fruits and vegetables that are rich in antioxidants, vitamins, and minerals that are essential for health and injury prevention. Citrus fruits, red and yellow bell peppers, dark leafy greens, broccoli, berries, and tomatoes offer vitamin C. Vitamin C offers anti-inflammatory properties that speed up recovery and decrease the risk of injuries.
Due to their zinc content, meat, fish, nuts, seeds, and whole grains should be included to help athletes recover from tough practices while supporting growth. Zinc is a component of proteins and enzymes and research has shown that insufficient zinc can delay recovery and wound healing.
I hope you find useful these basic strategies to support your adolescent in their sport. It is important to make sure your adolescent is consuming balanced meals consistently with snacks in between before implementing supplements, as supplements are meant to satisfy the gaps in nutrition. Good nutritional habits must be established first. Click here for information on building a performance plate.
Nutrition is a secret weapon! It can make a good athlete great or a great athlete good, the choice is up to you!
A delicious left-over pumpkin pie taunts you from the kitchen counter alongside the heaps of leftovers in the fridge, saying, “eat me!” Or those sugar cookies and assorted desserts your guests conveniently forgot to take home? Eh, what’s one more going to do? The weekend after Thanksgiving can be toughest for many hoping to maintain their weight and health goals. Holiday weight gain is quite common for many adults. So, you’re feeling guilty from too much pie and turkey. The best thing you can do now is let the past exist in the past. Say “goodbye” to the guilt, shame or any negative feelings you may have because you have a new day in front of you and an opportunity to take control moving forward.
Many of my clients have expressed that “it’s inevitable to gain weight and I might as well just start over on January 1st.” While I honor those, who desire to start off a new year with health as a priority, this is not the best mentality for life-long health. As a registered dietitian and trainer who has been where you currently are, I encourage you to work smarter, not harder. Let me throw out an analogy for you – if you sign up for a 5k, which is roughly 3.10 miles, would you start your race 2 miles before the starting line, expecting the same time and competition as if you started at the starting line with the other runners? Raise your hand if you want to work harder and put yourself at a disadvantage? I wouldn’t put my hand up either, so what I am getting at here is if you know you want to lose weight or improve your lifestyle, start the process now.
Let’s begin by being mindful of our health and fitness goals by minimizing the empty calories and overindulgence that takes place between today and January 1st. Would you not feel better if you started today and not January first like everyone else? The truth is you don’t have to start two miles behind the starting line and then end up running a 7k when you’re only training for a 5k. Let’s CHOOSE to make it easier for ourselves, limiting the shame and guilt, because holiday weight gain is not inevitable! I believe in you – you should too – and I promise you can do this!
Here are 5 tips to help you focus on gaining more memories this holiday season than lbs.:
Repeat after me, “resume normal eating immediately”
The worst thing you can do today is continue with the oversized portions of foods that you don’t normally consume. Get back on track with your normal intake of balanced meals containing a lean protein, fruit, vegetable and healthy fat. It’s important not to consume meals that are both high in fat and high in carbohydrates to offset blood sugar levels. You likely consumed an overabundance of carbohydrates on Thanksgiving so it may be wise to CHOOSE to limit carbs and even calories in these immediate days after to re-stabilize your hormones. Don’t make the mistake of skipping meals now to try and off-set the over-eating you did on Thanksgiving. Unless you practice intermittent fasting in your normal routine, you shouldn’t skip meals. Skipping meals can lead to feeling overly hungry later, which will make matters worse.
Get active with family & friends
Sitting on the couch watching Netflix may be your family’s holiday tradition. However, inactivity contributes to weight gain, especially during times of overeating. Make a new tradition with your family spending time moving with your loved ones! Races are popular this time of year – go sign up as a family and gain memories! If you can’t run, walking can be just as beneficial. Movement is movement! Look at gym memberships that are likely currently available at a lower to no joining fee cost!
I’m not talking about the eggnog. Although it’s delicious, it won’t help you with your health and fitness goals. I am talking about water. It is so important to increase your water intake during the holidays due to the different foods you’ve been consuming which can disrupt regular digestion. Your gut and waistline will thank you for greater water intake after eating new foods.
Water consumption is also a great way to curb cravings and stay hydrated. Often when we are “hungry” or have a craving it is because we are thirsty and dehydrated. Be sure to drink 20 oz. of water every couple of hours throughout the day to stay hydrated and ward off unnecessary snacking. Research exists indicating increased hydration can be associated with weight loss.
According to the study, higher protein and water intake is associated with weight loss. If you’re having difficulty losing weight and finding yourself overly hungry all the time, you may want to reevaluate your water intake. Drinking water before meals can help you feel fuller and can also assist with digestion during meals.
Controlling portions supports getting back into a routine of normal eating. Keep in mind the portions you may or may not have learned –
A portion of protein is the size of your palm which is roughly equivalent to 3 oz.
A serving of veggies is 1 cup and fruits is 0.5 cup
A fat is approximately 1 Tbsp. nuts and seeds should be limited to a serving of 0.5 oz.
Should you choose to include a carbohydrate, a serving is 1 slice of bread, 0.5 cup of pasta or 1 cup of a whole grain.
In instances of weight loss and management it may be more helpful to increase protein, fruits and vegetables. I recommend working with a dietitian to ensure you’re hitting appropriate portions and getting adequate nutrition.
Focus on quality sleep and managing stress levels
Sleep deprivation during the holidays is quite common and can further lead to poor nutrition and physical activity habits. Those that tend to sleep less tend to be hungrier and a result can over consume calories leading to an increase on the scale. Additionally, less hours slept is also associated with a disruption in the circadian rhythm, which is our biological clock controlling many important physiological functions. Aim for 7-9 hours of quality sleep per night. This will also help prevent your risk of getting sick and missing out on the true enjoyment of the holiday festivities.
These five simple tips will enable you to focus on progress through the holiday season! Should you over-eat or have something outside of your “plan,” tell yourself “it’s okay,” dust the cookie crumbs off and keep moving forward. “When a child learns to walk and falls down 50 times, the child never thinks to himself maybe this isn’t for me.” Always get back up and keep moving!
Your health and fitness coach,
Wendi Irlbeck, MS, RDN
Protein is primarily found in animal and dairy products.
Protein enhances muscle mass, strength, endurance, muscle recovery and power.
Decreases inflammation, muscle protein breakdown.
First off, let’s talk about the Recommended Dietary Allowance (RDA) for protein. The current RDA is a modest 0.8 grams of protein per kilogram of body weight. The RDA is established as the amount of a nutrient you need to meet your basic nutritional requirements. Essentially, it’s the minimum amount you need to keep from avoiding sickness- not the specific amount you’re supposed to consume each day. For example,
For a 140-pound person, that means about 50 grams of protein each day.
For a 200-pound person, that means about 70 grams of protein each day.
Reasons to consume more high-quality protein daily
Aids in quicker recovery
Supports lean mass gains
Suppresses appetite and promotes satiety
Prevents chronic ailments associated with aging
Protects immune system against illness and injury
Aids in weight loss during times of energy restriction
Ultimately not only protein but our other daily habits play a role in muscle growth, muscle recovery, and improving overall body composition.
That being said, let’s talk about why you need more protein. As you can see in the bullet list provided protein is VERY IMPORTANT. As a registered dietitian nutritionist and fitness professional, I find the RDA to be quite confusing to the general public, athletes, and coaches. To be honest, even dietitians can’t seem to agree on what to recommend for protein to their clients, patients, and athletes. So if there is a misunderstanding among the food and nutrition experts there’s likely a misunderstanding across multiple populations. Especially young children, athletes, and the elderly are in greater need of more protein.
Is more protein better?
The Protein Summit reported in a special supplement to the June issue of the American Journal of Clinical Nutrition (AJCN) that Americans may eat too little protein, not too much. In fact, eating more protein can help provide the whole “package”. That means that a byproduct of consuming more protein is you’re getting other great nutrients such as B-vitamins, carbohydrates, minerals, and healthy fats that offer the complete package. Naturally, when you consume more protein you will typically consume less low-quality foods like simple or refined carbohydrates that people typically turn to when they’re “hungry”. Sweets, cookies, white bread, and pastries won’t offer the healthy nutrition you’d get from a high-quality protein source.
Examples of high-quality protein sources
These are just a few of the high-quality protein sources out there. Most animal sources of protein such as meat, dairy, fish, and chicken offer all essential amino acids in proportion needed by the human body. While plant-based proteins such as vegetables, nuts, beans, and grains often lack one or more of the essential amino acids. That does not mean you should only consume animal products to attain your essential amino acids because you can utilize soybeans and quinoa which contain all nine essential amino acids needed. Click here for a complete list available if you’re interested in plant-based proteins. Here is a sample plant-based menu to check out as well!
Athletes and protein needs
Even athletes have higher needs. Provided the remodeling process of muscle proteins there is a much higher turnover rate as a result of higher training volumes. Specifically, in track and field athletes it would be wise to consume roughly 1.6 grams per kilogram of body mass each day if their goal is to increase muscle and prevent muscle breakdown. A good target protein intake should be between 1.6 and 2.4 grams per kilogram of body mass per day as cited in recent findings in a consensus statement on Sports Nutrition for Track and Field Athletes. A summary of the review can be accessed here .
The International Society of Sports Nutrition Position Stand on protein and exercise can also be accessed here which provides an objective and critical review related to the protein intake for healthy and fitness-oriented individuals. For building muscle mass and maintaining muscle mass, an overall protein intake of 1.4-2.0 g/kg body weight/day (g/kg/d) is enough. However, there is evidence to support (3.0 g/kg/d) support positive effects on body composition in strength-trained athletes to promote lean mass gains. It is optimal to spread out protein intake between 20-40 g/meal throughout the day.
As a registered dietitian nutritionist, I strive to consume (2.0 g/kg/d) to support my health and performance goals. I encourage all of my clients and athletes to consume more protein. Especially if you’re trying to increase lean mass and strength gains. Higher protein will not make you fat, it will help support a healthy body and make you feel more satisfied!
Older adults and protein
Older adults are fighting off an accelerated loss of muscle mass and function that is associated with aging, referred to as sarcopenia. For every decade after 40 years old you lose 8% of muscle mass and it increases to 15% after 70 years of age. Older adults should strive to consume 1.5 to 2.0 grams of high-quality protein per kg of body weight per day according to an article by the Center of Aging. Up to one-third of older adults don’t eat enough due to reduced appetite, impaired taste, swallowing difficulties, and dental issues. During the aging process, the body is less efficient and struggles to maintain muscle mass and strength along with bone health and optimal physiological function which warrants a greater need for protein.
Eat more high-quality protein. It won’t make you fat, harm your kidneys or bones. It will support lean tissue gains and help you recover overall while fighting age-related muscle loss. Especially if you’re a female athlete, aging adult, male, or in general human with a beating pulse. That’s a joke, but really If you have questions about eating more protein or how to implement higher-quality sources into your diet email me and let’s have a conversation!