Nutrition News

Meredith regularly shares Nutrition News with her newsletter subscribers. Check back here to read the latest, or subscribe to the e-mail list and get news delivered to your inbox!

June 2023
News from Eating And Living Healthy, LLC 

Welcome to Summer!

race swimmers

This is the one of the best times of year. It is the perfect time to enjoy all of the famer’s market treats, seasonal vegetables and fruits that are at their best right now, and getting creative with meals that don’t require heating up the house for hours.

Now is also the time to fine-tune all of your nutrition preparation if you have a race later in the summer, fall, or even at the end of 2023. Practice your plan so that you are set when your race day rolls around. Take advantage of my summer special to reach your goals! 

Read below for important information on the protein powders you are purchasing whether to make summer smoothies or to have for recovery after workouts. 

Summer Nutrition Consultation Specials

The best way to create the plan that is right for you is to have a consultation and match your individual goals and needs to YOUR plan! It is not one size fits anyone else!!

How the program works and is it right for you?

  • You will set an Individual Nutrition or Performance Nutrition Consultation (whether in-person, phone, or video)
  • Receive your meal or training/race plan
  • Receive email follow-up for the first month (food log analysis or performance plan fine-tune depending on your needs)
  • Receive a 30 min phone follow-up after the first month

Email me today for more information, or to sign-up:

High Protein Smoothie Bowl:

smoothie bowl with toppings

Protein Needs and Choosing Protein Powders

As with so many food items, there are a tremendous amount of protein powders to choose from. After some recent searching I felt it was essential that I wanted to help my clients navigate their choices.

Let’s start with why we are eating protein in the first place.

Here are five compelling reasons why you should make sure you are getting enough protein every day:

–  Build. Protein is an important building block of bones, muscles, cartilage and skin. In fact, your hair and nails are mostly protein.

–  Repair. Your body uses it to build and repair tissue.

– Oxygenate. Red blood cells contain a protein compound that carries oxygen throughout the body. This helps supply your entire body with the nutrients it needs.

– Digest. About half the dietary protein that you consume each day goes into making enzymes, which aids in digesting food, and making new cells and body chemicals.

–  Regulate. Protein plays an important role in hormone regulation, especially during the transformation and development of cells during puberty.

The National Academy of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day, or just over 7 grams for every 20 pounds of body weight.

  • For a 140-pound person, that means about 50 grams of protein each day.

  • For a 200-pound person, that means about 70 grams of protein each day.

That number changes the minute you are an active person. Protein is important because it provides the amino acids your body needs to build and repair muscle as mentioned above. Most research suggests very active people should eat 1.2 to 2 grams of protein per kilogram of body weight.

That means a 150-pound person should eat 82 to 136 grams each day.

In an ideal world most of the protein you eat should come from food sources, but that is not always possible and I have been spending time researching that the protein powders that can supplement our food are NOT all created equal in terms of their ingredients and labels.


There are two categories of protein powders I am going to talk about today: 1) Recovery Drinks that are specific for exercise recovery. They will contain more than just a protein powder as you need the carbohydrates and sodium addition that is included and 2) Protein Powders for daily use which can also be used for recovery but can also serve the purpose to round out protein needs for the day without adding excess beyond the protein desired.


Let’s start with Recovery Drinks. There are so many products on the market and I always like to tell clients that the best recovery drink is one that you will actually consume. Be realistic here. If you don’t like the taste of something don’t use it because you won’t actually drink it and will lose the benefits that drinking it will provide!

A Recovery Drink starts the recovery process after a long or hard exercise effort. You can definitely eat carbohydrates and protein after this effort, but a recovery drink is a quick and efficient way to get in calories, liquid, protein and carbs if you are not going to be near a meal soon and/or you are not feeling hungry right after your workout. Get that recovery refueling moving!

If taste is taken out of the factor, let’s talk about what you are looking for.

          Carbohydrates and Protein. This means that there will be sugar in your recovery drink. If you don’t mind the taste of stevia go for it, but pay attention to the ingredient list if you don’t prefer it.

          Pick your protein source. Luckily there are many options on the market: whey if you consume dairy, pea protein, rice protein, hemp protein.

          Sodium/Electrolytes. While I will talk about sodium when it comes to pure protein powders, when you are considering a recovery drink, added sodium is not a bad thing. If you got behind on your electrolytes, you can now be covered in the rehydration that comes with your recovery drink.

Big things to stay away from!

          Artificial sweeteners or sugar alcohol. Sucralose, Xylitol, Erthyritol. Run away! Again, sugar is not a bad thing when it comes to recovery.

          A science experiment. This will be in both types of protein. Look for an ingredient list that is simple. After a long or hard effort the best you can do for your body is to put in something that your body is used to processing. Read the ingredient list!

Brands that are solid options: Skratch, Tailwind, Ultragen, Clif, Fluid – these are both Whey and Plant Based options. There are others, but these fit all of the ‘what you are looking for.’ A pouch to go option is Fuel For Fire.  It is a whey based protein, so not dairy-free.  


Protein Powder for daily use. The priority in your day is to get protein from the foods you eat. This is the best source to keep you feeling full and thinking about eating each meal with optimal balance. But, after workouts when you just aren’t getting in enough protein, it’s just not possible to get enough during the day, or you want some extra pre-sleep protein ( and don’t want to eat a meal to get it. In these cases, a protein powder mixed in with your milk of choice, with water or as a smoothie for a snack or meal is an easy fix. BUT picking your protein may not be as easy as you think.

In speaking with a client and helping choose a protein we noticed that some protein powders are loaded with sodium. Then in further investigation I found that protein powders are loaded with so much beyond what you should be looking for: PROTEIN.

So what should your ingredient list look like?

          Protein should be the priority. The protein options on the market are unlimited so get what you need:

o   Whey, Egg White, Pea, Hemp, Bone Broth are just a few options

o   At least 15g of protein per serving (this is not hard to find with most)

          There can be added vitamins and minerals but it isn’t essential for your protein choice.

What you are NOT looking for:

          Sodium. Yes, this is pretty surprising. The amount of sodium in some protein powders was over 400mg a serving. If you are being mindful of your daily sodium intake, not talking about training or racing nutrition, this amount has an impact on your daily consumption.

          Cholesterol. Obviously, whey protein has cholesterol due to the dairy, but if you are watching your cholesterol this is something to be mindful of. Fortunately, there are many options that have 0mg of cholesterol.

          Sweeteners. This is a big one for the buyer to beware of. Remember that you are looking for protein here, so stay away from added sweeteners. If you are choosing a protein with a sweetener, absolutely stay clear of sugar alcohols (xylitol, erythritol, sorbitol, isomalt, maltitol and hydrogenated starch hydrolysate – next month will be a detailed newsletter on sweeteners) and artificial sweeteners like sucralose, which seems to be a common option in some protein powders.

Remember that you are adding protein powder in your day to support and increase your healthy eating, so make sure your product supports that.

Instead of sharing brands to steer clear of, use the guidelines above to weed out options yourself, I will highlight some that are hitting all of your needs!

Naked Protein – They have a bone broth, whey, pea, and hemp option

Bulk has every type of protein and all are free of additives and sugar

Bob’s Red Mill – Whey protein and Almond Protein Powder

Now Foods – Whey protein unflavored and if sodium is not a consideration you can use their other unflavored options.


As with all things eating, simple is best. Adding protein powder to your healthy nutrition and recovery from workouts is a good option but spend a few extra minutes before you buy your very large container.

**Note –  I am not sponsored or supported by any nutrition company so all of my recommendations are neutral. Please use my recommendations as a good base in helping you choose what is best for your needs, price points, and goals.**

December 2022
Eating And Living Healthy, LLC Nutrition News

Closing 2022 and Prepping for 2023

The holiday season is in full swing with 2023 and all the hopes, goals and intentions just a few weeks away. Read below to help guide your days ahead, and see further below for gifts for yourself and for others…along with some discounts, treats, and prizes!
While I don’t hold the magic pill to success, sorry about that, what I do hold is the ability to support each client all the way to their success.
As we move into 2023, and hopefully take a brief pause of reflection and looking into the coming year, I look forward to being part of the healthy days to come!
I want to share a few thoughts that are important and hopefully lead the way to your reflections. While these weren’t written about nutrition they fit, and I will explain.

"Just get out the door!"

“There are many days when I am not motivated to go on a run or sit down and write. The secret isn’t to try to find motivation. It’s to put your shoes on and start. Tell yourself you will come back in 5 minutes if it sucks. More likely than not you will keep going.”

"Raise the Floor"

“Don’t just focus on the ceiling. When it comes to performance our average days matter more than our best. It is easy to show up when everything is clicking. BUT what impacts our success more is being pretty good day after day. Make your ok days better.” Steve Magness

Here’s the thing. We can say, “I want to be my healthiest. I want to be x weight or feel my best when I am training and racing.” Or, “I want to have perfect race nutrition.” But in order to achieve these goals, you have to just get out the door. Start small. You have to practice and have some great and ok days along the way. Heck you should even have some bad and truly learning days. You have to do the small daily grind, and each time you build those blocks you will reap the rewards and see success. Not in a huge epic way but in consistent sustainable and long-term ways. This is where I come in to help!

I wish you ALL a wonderful end of holiday season and I cannot wait to help you with all of the big and small nutrition challenges for the next year!

I encourage you to read all the way through before you hit delete! (hint: there are some freebies and prizes for just showing up)

From January 3th – March 1st you will be part of a group, as well as individual support, to help you achieve your nutrition goals.

What are you signing up for?:
  • A weekly live group that you can read through on your own time and ask questions throughout the week.
  • Each week will cover new topics in nutrition that will help you with your goals.
  • I will be doing individual goal-setting, meal planning, and check-ins to make sure each person is on track.
Even Better:
  • Each week I will be selecting one member of the group to receive $20 to use in their local community – a local restaurant, farmer’s market, or market that fits with a topic we are covering
  • Additionally I will be giving out prizes to participants throughout the program!
Sign-up by December 28th, so that I can get your goals, meal planning and the group set-up, either below or by sending me an email:
Why is there is a charge for the program: for less than $2/day you are putting an investment in your goals


Everyone loves discounts, especially as they are working towards new challenges.
If you sign-up for follow-ups for at least two months you will receive $30 off each month (two month minimum)
Additionally, if you buy any package or appointment program you will receive $25 off initial consultation if you make your first appointment before February.
Gift Cards- If you buy a gift card you will also receive all of the above discounts with the same 1-year expiration as always, so they are not limited if they don’t use it for few months.
October 2021
Eating And Living Healthy, LLC Nutrition News
Welcome To Fall!
Whether you feel it in the morning air, or see it in the changing colors there is definitely a shift in seasons. This time of year can also mark changes in training focus or transitions to early preparations for the next year.
With the changing season, now is a great time to embrace all that is fresh and available for the fall. Read about why it is important to eat seasonally, and learn about my fall nutrition challenge. We will focus on seasonal eating, learning to be your healthiest as we enter the holidays, and embracing new food adventures through simple meal prep over the course of the next few months.
And, finally, if you haven’t had a listen check out two podcasts: one I did with PodiumRunner and another on Pyllars that discusses how I was able to assist with one athlete’s learning and making nutrition changes for success.

Fall Nutrition Group: Eat Your Vegetables

After taking some time off, I am brining back my group nutrition program back with more information, helping YOU achieve your goals, and lots of new recipes.

For the fall season, I want to challenge each of you to expand your menu with all the best nutrients of the season.

Beginning October 12th, I will be teaching my latest group:

  • How to prepare what is in season and enjoy new foods.
  • Achieving your nutrition goals through the holiday season.
  • Learning how to meal prep even with the busiest of schedules, and enjoying it!
  • Maximizing your nutrition to achieve your goals through the food you eat.

For less than $1/day this group will consist of:

  • Weekly recipes
  • Weekly group updates and live Q&A
  • Individual Goals and Challenges each week

Sign up by October 10th to join in! Email me at

Eating Seasonally

There are many reasons to choose seasonal foods. Eating seasonally helps you eat healthier, more nutritious food, and be more in sync with the natural world. Even with all the benefits, adopting a diet that more closely reflects the seasons can be a challenge when imported strawberries and cucumbers are available year-round at the grocery store.
Don’t worry: you don’t need to eschew all of your favorite imported or exotic foods (we’re looking at you, coffee!). Even a modest transition to more local and seasonal foods has a positive impact on the planet and offers personal perks. Read on to discover why you may want to eat season by season, and learn some simple and delicious ways to do it.
Health Reasons to Eat More Seasonally
There are health advantages to sourcing food as locally as possible and adapting our diets throughout the year to reflect local seasons. That’s because the foods in season within your own region help your body adapt to the environment.
Consider these examples. Wild spring greens, such as nettles, help the body fend off spring’s seasonal allergies. Fifty-eight percent of participants in a randomized, double-blind study reported that nettles were as effective as allergy medication. , Juicy summer fruits give us energy and fluids for long, hot days and provide a boost of antioxidants to help the body deal with the damaging effects of sunshine. Autumn’s squash and root vegetables are loaded with beta-carotene, a nutrient that supports the immune system at a time of year when most of us can benefit from extra immune support. And fish, a widely available winter food source in many northern climates, is packed with vitamin D and omega 3s, which help prevent Seasonal Affective Disorder.
It may seem counter intuitive, but eating seasonally also encourages people to eat a wider variety of nutritious foods. Although there are 80,000 edible plant species, very few are included in the modern, industrialized diet. Globally, only 30 plant species make up 95 percent of the calories people eat.
And within those 30 species, we eat far fewer varieties of vegetables and fruits than people did even 100 years ago. That’s because our industrial agricultural system relies primarily on fruit and vegetable types that produce large yields and hold up well during long-distance transport and long-term storage. These are not necessarily the most nutritious types.
Getting more produce from local sources is an excellent way to eat a more diverse range of nutritious crops because home gardeners and small farmers can select fruit and vegetable types based on optimum nutrient content, rather than just storage needs. Moreover, foods grown close to home typically retain the most nutrients because they’re handled minimally and eaten quickly after harvest.
Other Reasons to Eat More Seasonally
The farm-to-table movement took off for a reason. Seasonal produce is nearly always more flavorful than produce that’s shipped long distances. Small, local farmers can make flavor a high priority when deciding which vegetable and fruit varieties to grow. And the shorter distance to market means more flavor: anyone who’s eaten a store-bought tomato in January and a sun-ripened one in August has tasted the difference.
Purchasing the freshest, tastiest, and most nutritious food available is also relatively inexpensive at farm stands and farmers’ markets. Farmers’ markets sometimes get a bad rap as being elitist and expensive. However, in studies done in four different regions, the produce at farmers’ markets was the same price or less expensive than it was in grocery stores. In a 2010 Vermont study comparing prices of a handful of produce at 10 farmers’ markets with the same handful in 10 grocery stores, the organic produce at farmers’ markets was 40 percent less expensive than comparable organic produce at the grocery store. And when you buy food locally, more of your dollars stay in your community. According to the Farmers’ Market Coalition, for every $100 you spend at a farmers’ market, $62 remain in your local economy and $99 remain in your state.