Happy YOU

Who said breakfast can only be served at breakfast? No need for a recipe, quite often enough the best meals are made by tossing refrigerator finds together. This is a great way to get veggies early in your day - packing in an assortment of vitamins/minerals to support your daily activities and training! 💪🏼 . . Today I made an egg scramble (1 egg, 3 egg whites) with white onion, spinach, diced red peppers, and sliced grape tomatoes. I topped it off with half a small avocado, @traderjoes everything bagel seasoning 😍😋, and a dash of grated Parmesan. #HappyYOU #FuelForTheGOLD #BreakfastWhenever #MorningVeggies 💪🏼✅ https://www.instagram.com/p/BppOJ-rnQ45/?utm_source=ig_tumblr_share&igshid=12mn0at3nexgb

Small but mighty, these energy bites provide long lasting energy for training days >60min and/or of high intensity. Try a bite for every 30min over the 60min mark. #HappyYOU #NutrientDenseFoods #LastingEnergy #FuelForTheGOLD 😋🏆💪🏼 https://www.instagram.com/p/Bo4UtVHFTsU/?utm_source=ig_tumblr_share&igshid=12wi6qwx9jmxd

With high intensity and frequency of training, an athlete’s energy requirements remain elevated compared to the average person. It can seem overwhelming to think about getting our many servings of veggies in. As veggies are very filling - high in water content - cooking methods can help to reduce the large volume raw veggies portray; helping you to get all your servings in - achieving your calorie and nutrient needs! Check out the photos above: 4-5 cups of spinach raw was reduced down to about 3/4 cups by just sautéing it on the stove top with a little olive oil! :) #HappyYOU #EatToCompete #EatSmart #VeggieTips #FuelForTheGold https://www.instagram.com/p/BnbRysyFh1s/?utm_source=ig_tumblr_share&igshid=1bz12dldk2ykv

A healthy take on the Loaded “Baked” Potato. Perfect for the college athlete! . . 🔸Microwave sweet potato till soft and tender (about 3-4min) 🔸Sauté your favorite veggies in olive oil (I chose white onion, spinach, mushroom) 🔸Add in some protein, such as meat, sautéed tofu, chicken sausage, cheese (I used parm) 🔸Season to your liking 😋 . . #HappyYOU #EatToCompete #QuickAndEasyMeals #GradeAPerformancePlate #PostEnduranceFueling #PreWorkoutFueling https://www.instagram.com/p/BnQ4TlKlQ7M/?utm_source=ig_tumblr_share&igshid=1x1vvlztiwc05

Quinoa and roasted veggie bowl in the Mission District of SF, California. I wish I could remember the name of the restaurant, but I was too busy stuffing my face (no shame 🤷🏻‍♀️) haha. . . This bowl was made up of a quinoa and wild rice blend, topped with roasted cauliflower and sweet potato, roasted Pepitas (pumpkin seeds) and slivered almonds, sautéed kale, micro greens, and a spicy aoli. . . . I loved the crunch of the seeds and nuts paired with the savory goodness of the sautéed and roasted veggies. 😋 . . . A strong source of fiber and long lasting energy - a grain bowl is a game winning choice as a pre-training meal (3-4 hours before), post endurance exercise recovery, and for the injury recovery athlete. . . . #HappyYOU #IronRich #Potassium #VitaminA #InjuryRecoveryAppropriate✅

#RD...that’s me!!! 👋🏼 Thrilled to announce that I’m officially a Registered Dietitian🍎! Three words to describe this 8.5 year ride: #Resilience #Grit #Perseverance. Excited to join the Dietetic community in pursuit of sport! Huge thank you to my parents and family, past roommates (you know why lol), and friends for your constant support! ⛸🏈⚾️🏀⚽️🎾⛳️ #RDThatsMe #humblebeginnings #HappyYOU(me) #CelebratoryBananaPancakeBreakfast . . . A special shout out to my @catcooke17 and the Cooke family in housing me this past year. I couldn’t have completed the Dietetic journey without you all. #LoveYouCookeFam❤️❤️

Most often, finding the time to meal prep is the most difficult barrier for the athlete to overcome. When time is nearly non-existent, there are meals you can make in little and offer variety in meals for the week, such as a “build-your-own” grain/green bowl or a play on taco salad. Here, I made tropical teriyaki chicken breast, grilled pineapple salsa, pineapple creama, and guac in about an hour! Of course, you don’t have to get fancy and you never need a true recipe. Get creative and share with me your favorite meal preps for one! #HappyYOU #EatToCompete #MealPrepForOne #GetCreative #TheKitchenIsYourOyster ☺️✅🚵🏿‍♀️⛸🏋🏽‍♂️🥋⛳️⛷🏈⚾️

Original Bi-Bim-Bop from @midtowntakorea in ATL. A strong heavy training day performance meal - load up on veggies, whole grains and protein!!! A great choice for the busy athlete. ✅ #HappyYOU #bibimbop #HeavyTrainingDayFueling #EatToCompete 💪🏼🏋🏽‍♂️🚵🏿‍♀️😋

Summer veggies are the best veggies. 😋 Add some lean protein and healthy fats to make it a #winning meal. #HappyYOU #SummerVeggies☀️ #KalePowerSalad

I did a thing!!!💃🏻 Tremendously humbled in graduating from the #sodexodieteticinternship! It’s going to take some time for me to wrap my head around the fact that I’ve completed my educational journey in pursuit of sports nutrition/exercise. I owe my successes to my parents, family and friends. This dream would not have been possible without your constant support, love and wisdom. ❤️❤️To the Sodexo Dietetic class of 2018....#WeDidIt!!! It’s time to #LiveALegacy #Thankful&Grateful #CareerStartsHere #DreamBig #rd2be🍎 ❤️💃🏻🍒🍉🍇🥦🌶🍊

There’s nothing better than a plate full of color. Eat the rainbow 🌈 #HappyYOU #TricolorCarrots #FuelToPerform 💪🏼🏆🏋🏻‍♀️⛸🎽🥊🏌🏻‍♀️🤾‍♂️🤽🏻‍♂️🚴🏽‍♀️🧗🏽‍♂️

In the past 8 years of schooling, there are three key points I’ve learned: 1. Self reflection/self awareness is the doorway to clarity and peace of mind, 2. You must love and believe in yourself wholeheartedly before you can go after any dream/goal, and 3. ALWAYS make room for fun - no excuses —> s/o on 3 - thank you, GA friends 😉. My final year of schooling has come to an end. Thank you @sodexodieteticinternships and @northwellhealth Lenox Hill Hospital, @universityofga, @miamiuniversity, and @miamioh_skating. I couldn’t feel more prepared and encouraged to go after my career as an elite sports RD, exercise physiologist and national speaker. #sodexodieteticinternship #love&HonorForeverAndADay #GoDawgs #Blessed #rd2be🍎 #IDidIt💪🏼💃🏻❤️

Try pairing your water with a grab-and-go snacks such as an apple slices, grapes, bell pepper slices, cucumber slices, and baby carrots!

Drink up! Go ahead, give some of these recipes a try: http://dish.allrecipes.com/fresh-ideas-for-making-infused-water/

Easy Training Days & Weight Management While in-season training is all about maintenance, the off-season provides an opportunity for the athlete to positively alter their body composition. Whether it's an easy training day (low intensity, low volume) or the off-season (e.g. looking to lose body fat or lose weight), the athlete's plate should make up 25% whole grains (carbohydrate), 25% lean protein and 50% vegetables. A small amount of healthy fats should be incorporated into the meal to provide an additional source of energy, to assist with inflammation, provide lubrication the joints and much more. Other scenarios in which the Athlete's Easy Training Plate may become most ideal is when overcoming ongoing sports-related injury, like myself. Ensuring to eat variety and whole foods will provide our bodies with vital vitamins/minerals, antioxidants and nutrients the body needs for healing and recovery - helping to accelerate and optimize the process. This evening, within about 30min, I made roasted sweet potatoes, asparagus and tri-colored carrots with a dash of salt, pepper, olive oil and lemon thyme. On the stove top, I used a little olive oil and pan-cooked chicken breast - using garlic cloves (cut in half), lemon thyme and salt/pepper to taste. Easy yet delicious and all in all nutritious! If you're interested in the recipe, happy to share. Looking forward to eating this meal again tomorrow!!! #HappyYOU #AthletesPlate #EasyTrainingDay #OffSeasonPhysicalPerformanceGoals #InjuryRecovery #EatVariety #FueltoPerform #HappyMemorialDay https://meal2medal.files.wordpress.com/2015/10/athlete-plates-easy-day.pdf

Avocado toast made from Dave’s whole wheat seeded bread, 1/2 small avocado, 1 scrambled egg, turkey breast, grape tomatoes and @traderjoes #everythingbagel seasoning. High in healthy fats, avocados are a great addition to sports training - anti inflammatory properties. Make it a heavy training meal, for the vigorously training athlete (practicing at high intensity > 3hrs per day), by adding a cup of fruit, glass of milk, more turkey/egg and some hashbrowns or starch of your choice! #HappyYOU #avocado🥑 #AvocadoToast #eatrealfoods #breakfastofchampions 🤗 🥑

Sometimes you just have to have a royal tea party with Mom for the royal wedding. #HappyYOU #Royal-TEA 👑😂❤️