Practical Nutrition

With summer just around the corner, what better to talk about than diet trends? We see lots of people interested in quick weight loss so they can be "swimsuit ready" on their vacation or while hanging out by the pool. We get it! The promises that some of these diet trends make are enticing. Tune in to find out what trends our dietitians can get behind and what trends are totally whack!  

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There is a lot of information out there about protein, and it can get really confusing, so we are going to go over what the science says and hopefully clear up how to make sure you are getting what you need to achieve your goals.Tune in to find out more!  

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Exercise and activity are good for just about everyone. In fact, research shows with a doubt, no matter what your current physical abilities are, you can gain a lot from staying active and exercising. Lack of activity actually present more problems and health issues than the act of being active. Physical inactivity can lead to more visits to the doctor, more sick days, more hospitalizations as you age, and can increase your likelihood of being put on medications. 

In this episode, our registered dietitians discuss the many benefits of exercise, plus how much you should be doing as outlined by the American College of Sports Medicine. Tune in to find out more!

Example Week of Exercise - screenshot for your own use!

Monday - 45 min HIIT class or bike ride, 10 min of stretching

Tuesday - 45 min to 60 min of strength training (chest, shoulders, back), 10 min of stretching

Wednesday - 45 min HIIT class or treadmill run/jog, 10 min of stretching

Thursday - 45 min to 60 min of strength training (legs, hips, abdomen), 10 min of stretching

Friday - 60 min walk outside, 10 min of stretching

Saturday - 20 min of stretching/yoga

Sunday - REST

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We know you've all thought it... Many people hear the word dietitian and automatically assume that we are the food police, social gatherings turn into Q&As, friends and colleagues feel that we are judging them, and much MUCH more.   

It is common that clients come to our offices and think we are going to tell them all the foods they can't have, restrict foods they love, and pass judgements.   

We want to clarify some things for you today. We'll give you our perspective, and dive into some of the things we are REALLY thinking in certain situations.   

We want to set the record straight that we are, in fact, not the food police! We enjoy treats, we drink wine, we have fun foods, and we are certainly not perfect by any means.   

Tune in to find out client's perceptions versus what a dietitian is ACTUALLY thinking!  

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Low testosterone levels in men can lead to some very unpleasant symptoms, and proper steps can be taken when addressed with a physician. But what about the hormone boosters you see at supplement stores? Those should do the trick, right? Today, registered dietitians Cassie Dimmick, Alix Shantz, and Sara Kostelnick discuss the risks and benefits of testosterone supplementation, and what lifestyle habits you can imply to reduce your risk of experiencing decreased testosterone levels with aging. Tune in to find out!

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Do you find yourself wondering what exactly you should be eating around your workouts? There's so much that has been put out there, it seems almost impossible to know what you should and shouldn't do. Today, registered dietitians Cassie Dimmick, Alix Shantz, and Sara Kostelnick tell you all you need to know to refuel, recover, and replenish after your activity. Tune in to find out!  

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Did you know that the average American is dehydrated more than they are hydrated? In fact, over 75% of us are dehydrated at any given time.  

 Water is arguably the most important nutrient due to the fact that your body can only withstand about 2-3 days without water before you start experiencing symptoms of organ failure and subsequent death.   

Today, registered dietitians Cassie Dimmick, Alix Shantz, and Sara Kostelnick  discuss the importance of the nutrient, water, what happens to your body during states of dehydration and overhydration, how to meet your daily fluid intake + our favorite hydration tips. Tune in to find out more!  

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Statistically speaking, you are more than likely going to experience periods of poor body image. Sometimes, we are able to overcome these periods, but sometimes it leads to periods of low self-esteem, depression, and disordered eating. 

YOU ARE NOT ALONE. 

This episode will dive deep into what body image is, how having a negative body image affects your overall health, and what you can do to improve your body image. Tune in for more info!  

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Today we answer the age old question of, "Should I be taking a supplement?". To no surprise, this is one of those questions that we get asked ALL. THE. TIME. Do supplements have their place? Find out as registered dietitians Cassie Dimmick, Alix Shantz, and Sara Kostelnick with special guest Danielle Farmer give you the 411. Let us know if there's any specific supplements you want us to talk about in a future episode!

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One of the most common questions we get as sports and wellness dietitians is, "What should I be eating before I workout?". Today Registered Dietitians Cassie Dimmick, Alix Shantz, and Sara Kostelnick are here to answer that question for you. Tune in to find out!  

Here is our list of dietitian recommended pre-workout fueling options: 

Banana with peanut butter 

PB&J sandwich 

Oatmeal with fruit 

Apple and nut butter 

Handful of nuts and raisins (2 parts raisins: 1 part nuts) 

Gogosquezze packets and a cheese stick 

Granola bar - Clif bar, Lara bar, KIND bar, RX bar 

Graham crackers 

Whole grain toast and hard-boiled egg 

Baked sweet potato with cinnamon  

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