Snack Ideas for the Occupational Athlete

by Katie Miller, RD, LDN Breakfast Low-fat greek yogurt topped with chopped fresh fruit and a side of whole grain toast slices with natural peanut butter and a drizzle of honey  Whole grain cereal with skim milk and a side of fresh fruit  Omelet made with 1 whole egg and 2 egg whites with low-fat…

Hydrate Much – Hows Your Urine

Perhaps the single most important factor associated with sustaining a high level of athletic performance is maintenance of fluid balance during exercise. …a common test for adequate hydration status is urine color, with dark urine indicating a greater degree of underhydration than light urine. …waiting for the thirst sensation before drinking fluids guarantees that the…

14 Steps to a Healthier Heart

Healthy Heart — The bad news: Heart disease is the leading cause of death for men—and women—in the United States.  Around 70 million Americans will develop heart disease during their lifetime, and one out of every four people will eventually die from heart disease. The good news: While there are some risks we can’t control…

Nutrition for the Athlete

If you fail to read the short article, at least catch this key point  —  food consumption and rest is far more important than supplementation. When Dave Ellis began studying to be a dietician at the University of Nebraska in 1982, combining sports and nutrition into a full-time job was a fresh concept. A student…

Smarter Snacking

Tip of the Week from Brian Jones of the City of Everett:  Smarter Workday Snacks Do you find it hard sometimes to eat the right things at work—particularly in the mid-morning or the mid-afternoon?  Do you often hear the siren song of those evil vending machines?  Our stomach rumblings at 10:00 a.m. and 3:00 p.m.…

Portioning Your Meals

Repost from city of Everett Wellness Tips: Healthy Portions of Food Have you noticed that the size of muffins, candy bars, and soft drinks has grown over the years? How about portions of restaurant foods like pasta dishes, steaks, and French fries? As portion sizes grow, people tend to eat more than they need to…

Top 5 Dirty Consumables

America’s second-most popular fruit – apples – climbed to the top of a not so prestigious list.  That is a list of the most pesticide covered fruits and vegetables by the USDA. The apple was found to the be MOST heavily laden item when it came to residual pesticides. It is the third most often…

How Much Protein For Athletes

A well-designed diet for an athlete is a combination of proper energy intake, proper timing, along with proper training. An energy deficient diet during training may lead to loss of muscle mass and strength, increased susceptibility to illness, and increased prevalence of overreaching and/or overtraining (7). People who follow a general fitness program can generally…

Burn Off a Bowl of Ice Cream

Tip of the Day: What It Takes to Burn Off a Bowl of Ice Cream Yup, I get it: I scream, you scream, we all scream for ice cream. But if your ice-cream habit involves a permanent stash of Ben and Jerry’s in your freezer, you’ve got a challenge. While an occasional treat won’t kill…

The Easy Nutrition Solution

Whether eating carefully for weight loss or specifically for performance enhancement, the nutrition solution is often elusive.  Even when easily known it is still difficult to manage and especially difficult to maintain. There is an easy nutrition solution though. OK easy may be an exaggeration, but “easier” non the less. With dietary nutrition being 70%-80%…