registered dietitian

Sep 30 2021

What to Eat Pre Workout for the Best Nutrition and Fitness Benefits

I find that sharing questions I receive helps many people. Today I respond to a question about eating before your workout.

Q: How far in advance of working out should you eat and what should you eat?

A: Giving your body the right combination of nutrients before a workout can provide the energy to perform and recover better.

Each of the macronutrients plays a role in performance and recovery.

Protein stimulates muscle protein synthesis which aids muscle growth and recovery

Carbs provide your body with glucose which is your muscle’s main source of energy during shorter workouts and high intensity exercise

Fat plays a role in providing fuel for longer, low to moderate intensity exercise

For best results, consume a meal 2-3 hours before your workout. The meal should contain a balance of protein, carbs, and fat. The extra time you have before your workout allows your body time to digest the nutrients and make them available for use during your workout.

Good examples of meals to eat 2-3 hours before a workout include:

Lean meat with veggies and brown rice
Whole grain bread with egg, avocado, and a side of fruit
Oatmeal with peanut butter, blueberries, and a protein shake

If you are pressed for time, you can still eat a meal 45-60 minutes before a workout. The meal should be smaller. Instead of a balance of macronutrients, your meal should consist of mostly carbs and some protein.

Good examples of meal s to eat 45-60 minutes before a workout include:

Banana or apple with nut butter
Blueberry and banana protein smoothie
Hard-cooked egg and toast

Eating too much food before a workout may cause stomach discomfort, bloating, or nausea during your workout.

If you would like further information or would like to submit a question: Contact me by phone or email.

Jul 26 2021

Weight Loss Plateau? Beat It in 5 Doable Steps

A weight loss plateau is frustrating: You start working out regularly and you clean up your diet. You lose weight, you gain muscle mass, and you have tons more energy. Great job! Then, all of a sudden – BAM – everything comes to a screeching halt.

The good news is that you can overcome a weight loss plateau and reach your goal weight.

Here are 5 steps you can take:

Eat A Healthy Breakfast for Weight Loss

Studies show that the habit of eating a healthy breakfast is key to losing weight and keeping it off. Your plateau-breaking breakfast should be low in carbs and high in protein.

Try these:

Protein takes longer to digest and it can also help slow down the absorption of any carbohydrates that might be in your meal.

Add Protein To Every Meal & Snack

Eating more lean protein will help to increase your metabolism because it takes more energy for your body to digest the protein than digesting fat or carbohydrate. You will also feel full longer, and possibly see more benefits from your strength training sessions. After your high protein breakfast, give these a go:

Drink More Water for Weight Loss

I know. How many times have you heard that? But even mild dehydration can slow down your metabolism. To ensure you are staying hydrated, include a glass of water before every meal and snack. Staying hydrated also keeps you from feeling bloated and puffy.

Get Adequate Sleep

Sleep deprivation causes your metabolism to slow down which will slow or reverse your weight loss. When you are tired you do not feel like preparing a healthy meal and you are more likely to grab a quick unhealthy fix. You also will likely skip your workouts.

The amount of sleep you get can also affect your hormone levels which could inhibit your ability to burn calories. More about hormones in a future post.

Build More Muscle

Muscle burns more calories than fat. Every pound of muscle uses approximately 6 calories a day while each pound of fat burns only 2 calories daily. Aerobic exercise will not build muscles but you will continue to burn more calories in the hours after a workout. It is a good idea to switch up your routine. Keep your workouts fresh and challenging. Your muscles can get used to the same repetitive daily exercise and after a period of time will not respond.

Most of us will face a weight loss plateau before we reach out goal weight. Finding support from a professional can help keep you accountable and help get you over the finish line.

Maybe you have struggled or are struggling with a weight loss plateau. I would love to hear any tips you might have from your experience.

If you are having trouble reaching your healthy weight goal please grab my FREE eBook:

7 Steps That Make Weight Loss Easier & Effective

May 25 2021

Identify Your Food Triggers Quickly With Food Sensitivity Testing

Stop Struggling To Find Which Foods Are Making You Sick

When clients are wondering if foods are actually making them sick, my advice is always, Test, Don’t Guess.

Food sensitivity testing, specifically the Mediator Release Test (MRT), is a tool I use to identify my nutrition clients’ food triggers that could otherwise be very difficult to determine.

Many people wonder if food sensitivity testing can really help them and will they know what to eat to begin to feel better.

My answer is always: YES

The only way you can begin to heal is by avoiding the foods that are causing your symptoms. The quickest, easiest way to do that is to take a food sensitivity test so you know which foods to avoid and more importantly, which foods to eat.

So often my clients go to their doctor with symptoms such as, chronic fatigue, digestive issues, joint pain, or headaches. They miss days at work, or just suffer through each day. The doc prescribes medication on top of medication but never suggests that diet might be the culprit. They may have even been told it’s “all in your head.”

If this is how you are feeling and what has happened with you, I encourage you to try food sensitivity testing as a way to discover your triggers.

Here are 3 Benefits to have food sensitivity testing:

Takes out the guesswork and time it would take to discover your trigger foods
Test for 170 foods and food chemicals at one time – elimination guessing games could only be done with a handful of foods at one time
Can identify more difficult triggers, such as, food chemicals and some foods that can have a delayed effect of up to 3 days

If you have been struggling to find the foods that are making you sick, food sensitivity testing can help.

Dietitians like me who specialize working with clients with food sensitivities, treat clients who have chronic inflammatory symptoms. Most of them have tried treatments and medications that have not worked. This is why many dietitians like me use the MRT as step 1.

Step 2 is putting together an eating plan based on the test results and clients’ food preferences. The Lifestyle Eating And Performance (LEAP) program helps us do this.

Does it work? Yes.

What I find happens is that once clients have results in front of them and FINALLY know exactly what to eat and what to avoid, their years of suffering turn into a bright, happy, healthy future free of the symptoms that once seemed an inescapable part of life.

If you think this might be the solution you are seeking, please reach out to me, I can help. We will start with a phone consult together to gather information and set you up to go for testing.

Schedule Phone Consult

If you would like more information about food sensitivity testing, download my FREE Report: Conquer Food Sensitivities and Heal

Jun 28 2018

Eat Clean and Healthy at Your Summer Barbeque

Summer Barbeque time is here!

If you are trying to eat clean and healthy, a summer barbeque may seem like a challenge. With a few easy strategies, you can eat clean and healthy all summer long.

Strategy #1

Choose quality meat. Whether you are cooking steak, burgers, chicken, or pork, buy the best that you can.

I recommend grass-fed beef, free-range, organic chicken, and pastured pork. They are higher in nutrients and free of antibiotics. Simply put, they are healthier for you to eat.

Strategy #2

Use spice rather than sugar. To add great flavor to your meat, hold the sugary sauces such as BBQ sauce, and use spice rubs instead. Spices are loaded with flavor and good nutrition. They have great taste without the additives and excessive sugar in bottled sauces.

Strategy #3

Use high quality oils. Choose the best healthy oils such as avocado oil and coconut oil for cooking and real extra virgin olive oil for dressings and drizzling on grilled vegetables after cooking.

Strategy #4

Choose dessert wisely. For many of us dessert is the best part of the summer BBQ. A sweet taste at the end of a meal is truly a treat but it doesn’t have to be “junk.” Try this: brush a small amount of coconut oil on half a fresh peach, sprinkle with cinnamon and grill until tender. Drizzle with a bit of honey before serving. Other fruits that grill nicely are: pineapple, figs, and plums.

Summer barbeques mean good company, good times, and clean, healthy eats!

See more clean, healthy barbeque recipes here

Are you ready to jumpstart a healthier lifestyle?

If you like the idea of clean eating but you’re just not sure how to start…why not try Brandywine Nutrition’s FREE 7-Day Clean Eating Challenge

Click Here to learn more and simply download the challenge, the menu, and the game plan!

Jan 26 2018

Boost Your Immune System With Food

Add An Extra Immune System Boosting Punch To Your Winter Menu

The cold and flu season is here. During this time of year I am often asked: Are there specific foods that will help boost the immune system?

My answer is always yes. Here’s why:

One of the most important factors of immune health is the food we put into our body. Certain key nutrients can boost your immune system. Vitamins, minerals, and organic compounds, along with antioxidants can boost your immune system. With only a few exceptions, it is best to get your vitamins and minerals from food rather than in pills.

Many familiar, everyday foods can boost your immune system and keep you feeling well.

Here are 8 powerful immune booster foods:

Berries

Berries, particularly, blueberries, contain beneficial plant compounds, called phytonutrients. These phytonutrients are thought to reduce your risk of viral or bacterial infections. These include colds and flu.

If you have any kind of fresh berries in your fridge use them in place of jelly on PB&J.

Red Bell Peppers

Red Bell Peppers are packed with more vitamin C than most citrus fruits, including oranges. Studies show that vitamin C can reduce the length of a cold and the severity of symptoms. Vitamin C can also help maintain the integrity of your skin which is the body’s first line of defense against viruses.

Add red bell peppers to a stir fry or stuff with quinoa* for a great dinner.

Spinach

Spinach and other cruciferous vegetables, such as broccoli and kale, are rich in antioxidants. Antioxidants protect cells from oxidation (a chemical reaction that may damage cells). Spinach is also rich in minerals including zinc, copper, and iron. They all play an important role in the development of blood cells in the immune system.

A rotation of raw and cooked spinach is the ideal for the healthiest effect.

Nuts & Seeds

Nuts & Seeds are also good sources of zinc and copper, along with selenium and vitamin E. They all work to prevent cell damage and support a healthy immune system.

Pre-package a mix of raw nuts to grab & go.

Garlic

Garlic contains a special organic compound called allicin. This is an oily liquid with antibacterial properties. Studies suggest that allicin may increase your immune system’s ability to fight off colds and flu. Garlic is most beneficial if eaten raw.

Add to a homemade salsa, salad, or add to homemade dressing*.

Yogurt

Yogurt that contains probiotics (good bacteria) helps stimulate white blood cells.(one probiotic that is good for immune health is B. lactis. The label might just state “good for immune health”) Good bacteria live in your gut which is 80% of your immune system. Hippocrates was quoted for saying “all disease begins in the gut.” Seems he was a pretty smart guy. Today, poor gut health can be linked to many chronic inflammatory conditions.

Along with eating yogurt as a healthy meal or snack, try it in surprising places such as a dollop on homemade black bean soup*.

Tea

Tea along with antioxidants, also contains an amio acid called L-theanine. This amino acid is a strong immune booster. It is abundant in both black and green tea. Drink several cups each day.

To get up to five times more antioxidants from your tea bags, bob them up and down while brewing.

Honey

Honey has antibacterial compounds which fend off bacteria to help fight infection. Be sure to opt for organic honey.

If you sweeten your cup of tea, skip the artificial junk and add a teaspoon of honey or drizzle honey on a hot baked apple* – it feels so indulgent!

*Recipe available

Now that you have some ideas about how to boost your immune health, why not stop by the grocery store on your way home.