This infographic is designed for the athlete looking for the competitive edge, but it also is useful for any health seeking person.  Here, I have listed some of the most popular supplements and have provided an explanation of the proposed benefits, in addition to listing whether or not it works, whether or not it is safe, and the recommended dose.

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Whether you are seeking good health or you are an athlete in need of a competitive edge, you probably have wondered about taking supplements.  It seems like “everyone” is taking them these days.  However, there are issues with the supplement industry that you may not realize.  This infographic was created to better inform you as consumers and help you make the most informed choice for supplementation.

They aren’t always what they seem…

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A question that comes up quite often with clients who work out regularly is, “what should I eat before and after a workout?”  I’ve also  seen the difference pre-game and post-game nutrition can have on performance in athletes.  It is for these reasons that I created the following infographic.  This infographic is easy to understand and follow, as the recommendations are quite simple.

 

…But since I’m a “why?” person, I’ve also included the explanation behind my recommendations in the blog here on this page.

 

By the way, this infographic is appropriate for the adult “weekend warrior” , as well as for the competitive athlete at any age and level.

 

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With all the diets out there, finding one that works for you and is healthy can be utterly overwhelming.  As I dietitian, I have been asked many, many times, “what is the best diet?”  Here is my answer…

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I don’t like the word “diet”.  The word, which simply refers to the food we eat, has been taken out of context.  Instead, “diet” now refers to a restrictive, rigid plan someone follows in order to lose weight.  I envision deprivation and depression, and I am not a fan.  However, if I ever had to pick a “diet” to follow, it would be this one:  The Anti-Inflammatory Diet!

 

It’s not so much a diet, as it is a lifestyle.  Which is what I’m all about! (more…)

I recently listened to a very helpful podcast.  The podcast answers the question of how to know which voice to listen to when you’re having an urge to eat; the devil on one shoulder?  or the angel on the other?  The podcast is 36 minutes and is well worth the time.  However, if you don’t have time or the attention span, I summarize the podcast here, in this blog.  Expect it to take ~6 minutes to read it in its entirety, or skim quickly by focusing only on what I’ve printed in bold type.

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I was asked the following question:

When I’m getting snacks or breakfast foods for my kids, how many grams of sugar is ok?  Is there a standard rule you want to try to stay under?

My answer is to look at the 2015-2020 Dietary Guidelines, which advises that added sugar not exceed 10% of our total calories.

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Need clarification on fluid needs surrounding workouts and/or sporting events?  Wonder about the effect of caffeine on hydration and performance?  This blog and infographic provides recommendations for hydration in competitive athletes of all ages, as well as “weekend warriors” (as in those who work out regularly).  It even touches on the effects of caffeine and how to use it, safely, to enhance performance.

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