To add electrolytes or to not add electrolytes...the hot button question lately! But do you really need to be adding electrolytes every day? What are electrolytes? Electrolytes, such as sodium (yes, salt), potassium, magnesium, calcium, and chloride, are minerals that play many essential roles in the body. We consume them on a daily basis through food, and sometimes through supplements. The average American consumes over 3,100 mg of sodium per day, while the American Heart As

As it turns out, finding a new protein powder that I LOVE has gotten me creative with smoothie flavors! This refreshing smoothie is great for breakfast or post-workout recovery. It's got a full serving a protein from the protein powder and milk (if you're using dairy milk or soy milk), as well as plenty of fruit, fiber, and a bit of fats from the flax seeds. (Serving size is bigger than pictured) Ingredients 1/2 frozen banana 1/2 cup froze strawberries 1/4 cup orange juice 1/

I strongly believe that pasta salad is an underrated option for the perfectly balanced summer meal. It checks all the boxes: carbs, protein, fat, fiber, and of course, flavor! Plus it is easy to make and makes for the perfect leftovers. Of course there are endless options for pasta salad, and yet it seems that the same few combos are commonly shared as recipes online. So I'm here to change that. This not-at-all-boring pasta salad is packed with flavor, nutrients, and toppings

What do you think of when you think about nutrition and sleep? → for a lot of people, supplements are the first thing to come to mind (melatonin, magnesium, etc.) The reality is, one of the most undervalued ways for endurance athletes to support their sleep is actually eating enough! Yes, that’s right. Under fueling is a common culprit of poor sleep quality, and for a variety of reasons. An under fueled athlete may experience: Difficulty falling asleep (from physical hunger t

Ready in 3 minutes, this mug pancake is a balanced and delicious snack that will satisfy your sweet tooth and keep you full. I personally love snacks that take little effort to put together. But as someone who works from home, I don't necessarily want a protein bar every day. This checks all the boxes: whole grain carbs, protein, and a whopping 8 grams of fiber! All while being a quick, minimal-dish recipe. Ingredients 1/3 cup Bob's Red Mill Protein Pancake & Waffle Mix 1/3 c

Polycystic ovarian syndrome (PCOS) has been rebranded! In other words, the condition has been renamed in accordance to a global consensus (Teede H, et al.) published May 12, 2026. Newly named polyendocrine metabolic ovarian syndrome (PMOS) now more accuratley represents the metabolic condition effecting 1 in 8 women (Teede H, et al.) Why Women's Health Providers Are Excited About the Name Change Pediatric and adolescent gynecologist Dr. Camille Imbo, notes "For years, I've to

If you're feeling stuck, like you've hit a performance plateau despite training hard, you may need to look beyond your mileage. The amount you're training doesn't always equate to a faster pace or a stronger run. Hitting a plateau in your running could mean it's time to... Take a look at your nutrition Under fueling is a common culprit for a plateau in performance. Under fueling may be a result of not meeting your total calorie needs each day to match your energy output as a

"How should my student athlete fuel for a long swim meet?" This is a question I get often! And I understand why! Making sure you or your athlete is fueling enough can be tricky. Add a day long swim meet with variously timed breaks and races, and it gets even more complex! Swimmers need to optimize their nutrition for performance, ensure they are eating enough when competition overlaps with meal times, AND avoid stomach aches and nausea while racing. I want to be clear that r

These bowls feel like the definition of an early spring meal. The warmth of the spiced meat paired with the brightness of the lemon-mint yogurt sauce and peas is the perfect combination of cozy and fresh! This recipe also makes for delicious leftovers! Store the sauce and greens separate from the rest of the dish to optimize freshness. Ingredients: 1 tbsp paprika 1/2 tsp cumin 1 tsp coriander 1 tsp cinnamon 1/2 tsp turmeric 1 tsp garlic powder 1 tsp salt 1 tsp ground black pe

These muffins are a delicious way to add whole grains to your breakfast or snack. The use of winter citrus and cozy spices make them an exceptional baked good for cold, winter months, though they're delicious year round! I was inspired to make these muffins based on an orange cardamom loaf I first had in Madrid while I was studying abroad. I would go to this cafe anytime I needed to actually do some school work, so I could enjoy a local treat while doing so. I recently went