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Injuries can interrupt training and competition for even the most experienced athletes. When injuries occur, attention to sports nutrition can help get you back in action sooner. It can be tempting to slack off on your usual attention to eating well, but this is definitely not the time to indulge in junk food!​Three key nutrients […]

​In my recipe box is a mimeographed recipe attached with yellowed tape to a file card. It is the first recipe that was “mine,” and it comes from my seventh grade home economics class way back in 1967! When the ripe apples arrive each fall, this Apple Crisp recipe still gets the call to spice

​Does it seem like more and more kids are getting concussions? There has been an increase in the number of concussions in student athletes over the past several years. This has led to interest in potential nutritional approaches to prevention and treatment. In 2011 the Institute of Medicine (IOM) released their report “Nutrition and Traumatic

​Did you know that the average soccer player covers 5-7 miles during a game? This is definitely a sport with high energy expenditure! That means that you should do some planning around food and fluids. Fueling properly and staying hydrated will help you play well through the end of the game.​About 1-4 hours before your

If you’re on the cross-country team you are participating in one of the most popular high school sports in the US. You may find it challenging to meet your nutrition needs as you try to balance a lean physique with adequate fueling and hydration. Here are some tips to help you get your best performance:

Warm days continue into fall, and even after cooler weather arrives athletes and active people need to be sure to keep up their fluid intake. Here are some easy tips to help you personalize your hydration. 1.       Weigh yourself before training or competition and again afterwards. For every pound lost, drink 16 – 24 ounces

What do Registered Dietitians eat on vacation? I recently made a trip with 5 friends from my dietetic internship and thought it was interesting to see some trends. This trip started out with a car trip to our central destination, Pipestem State Park in southern West Virginia. From there we did long day trips to

Students are heading off to college over the next few weeks. For this week’s post, Erica Carneglia, a dietetics student from Miami University offers her perspective on avoiding the dreaded “Freshman Fifteen” pounds of weight gain. If you are a returning student, use her suggestions to make this year healthier than last!  You still need

Are you finding it challenging to meet the My Plate recommendations to fill half your plate with fruits and vegetables? Consider trying a fruit salsa to highlight summer’s grilled meats. Mangoes, peaches and pineapple are all good fruits to use for your base.  If your meat is grilled plain, add some heat to the salsa

This week’s post is written by Erica Carneglia, who is interning with Lunchbox Nutritionist this summer. Erica is a senior dietetics major at Miami University in Oxford, Ohio. She is a member of the Student Academy of Nutrition and Dietetics and is a group fitness instructor at the campus recreation center. I’m sure you will