Mar 22, 2020 | Community, Nutrition, Training Advice, Uncategorized
By: Diana Davis, RDN Without Limits Registered Dietitian Nutritionist
March 22nd 2020
In the midst of our current situation in the world of handwashing, sanitizing, social distancing, work from home, self-quarantine and cancellations it’s great to know that what we eat to fuel our bodies can boost our immunity and help protect us from coronavirus. There are foods that enhance immune function and we need to eat a varied diet rich in plant-based phytochemicals to fight off the pathogens that make us sick. The good news is, the more vegetables and fruits you eat, the better for your immunity.
Research has identified immune-boosting vitamins: beta-carotene, vitamins B6, B12, C, D, E and folate as well as minerals: iron and zinc. Choosing a menu loaded with whole plant foods from the produce section of the grocery store (or the frozen food versions of the same) is the best way to obtain these nutrients along with the fiber and prebiotics they contain. Some great examples of immunity boosting foods include vegetables: garlic, onions, leafy greens, bell peppers, broccoli, mushrooms and fruits including apples, citrus fruit, kiwi, mango, and strawberries.
Knowing what to eating and then actually doing it can be challenging. To make it easier, I have created an incredible 2-week Immunity-Boosting Nutrition Plan to help you get started. This meal plan contains some of my favorite healthy-and-delicious recipes, step by step directions, grocery lists and nutrition facts. This plan can help you fuel your body for life or for training and is appropriate for all members of your household. This is a great introduction to following a meal plan and getting into a strong routine to do meal prep each week to support your success.
Nov 28, 2019 | Nutrition, Testimonial, Training Advice, Uncategorized
Want to dial in your nutrition, energy and weight before your next big race? Not sure what or how much you should eat each day when you are training for a marathon or half marathon? Love to cook and eat healthy but just can’t find the time to figure it out on a busy schedule? Join Without Limits Race Ready Online Nutrition Program.
Click here to sign up
Each month you will receive:
4 weeks of healthy meal plans to meet your increased nutrition needs for training for your goal race.
Easy to follow & delicious “clean eating” recipes
A weekly grocery list for everything you will need to prepare all your meals and snacks
Nutrition information for everything on the plan
Race Ready Carb Loading Plan for last 3 days before your goal race.
A private Facebook group with other athletes who join the Race Ready Online Nutrition Group
Online Group Coaching from Without Limits Registered Dietitian Nutritionist Diana Davis
A Without Limits Race Ready Recipe Book – as a free bonus gift for signing up by 12/20/19!
Pricing:
Early Bird Special: 12 weeks for $ 225 if you sign up and pay by 12/20/19 (PLUS BONUS RECIPES)
12 weeks for $250 if you sign up between 12/21/19 and 12/31/19
Monthly Custom Meal Planning Program – $100 per month
Click here to sign up
According to one of Diana’s clients, “Having someone tell me what to eat has been brilliant! I use the provided grocery list to check my pantry and cruise through the grocery store in record time. I batch cook or prepare some of the breakfast and snack items ahead of time to avoid pitfalls. I am so satisfied with nutritious and delicious food, that I have no desire for empty calories. I have healthy dessert options- hello, date turtles and inside out almond-joys!?!?- when I want to indulge. My weight has corrected itself in a safe and gradual way without impeding my performance. Diana’s kind and gentle demeanor, expertise and firsthand knowledge of athletic performance have helped me embrace the challenge of cleaning up my act in the most enjoyable and tasty way.” – Heather B.
Aug 27, 2019 | Nutrition
August 27th, 2019
By: Diana Davis Without Limits Registered Dietician
Planning and Packing Food for the School Day:
Preparing for Cross Country practices and meets should include a daily plan for nutrition and hydration.
At a minimum, the student athlete needs to eat 3 meals and 2 snacks per day to fuel the body for peak performance. Having a plan for healthy meals and snacks at home and packing what you need for the school day will greatly enhance your ability to run faster and recover better for the next practice or race. Suggestions for lunch and pre-practice or pre-race snacks include:
- a turkey or ham or peanut butter and jelly sandwich or a boiled egg or hummus and veggie wrap if vegetarian, apple and/or grapes, 1-2 oz. pretzels or trail mix, 32 oz of water for lunch and
- 1 banana, 1 granola bar and a 20 oz sports drink for snack to be consumed (if possible) 1 hour before you begin running at practice or a race.
