your nutrition journey

FOOD IS FUEL FOR LIFE

Confidently fueling your body for all of life’s demands….Because, let’s face it – you can’t afford to run on empty.

Welcome! I’m so glad you found me. I’m here to help take away the headache of trying to figure out what is right for you and weed through all of the medical jargon to give you highly individualized nutrition and wellness recommendations.

What is Your Nutrition Journey?

YOUR JOURNEY BEGINS HERE!

Your Nutrition Journey teaches you how to confidently choose food that helps you reach your health goals. This is not a one size fits all approach. Instead, all recommendations are highly individualized to meet your needs. I am with you every step of the way to show you exactly how to fuel your body with the key nutrients to optimize your every day performance.

WE WILL TAILOR TO YOUR NEEDS AND ACHIEVE CONFIDENCE TOWARDS FOOD

Who is Your Nutrition Journey for?

Allow me to guide you.

Your Nutrition Journey is for those who want to feel healthy. If you are confused about what to eat or are overwhelmed by the nutrition information available and don’t know where to start, I’m here to help. Maybe you have started eating healthy, but you still aren’t quite sure you are doing it right. I can guide you.

LET’S GET YOU FEELING MORE CONFIDENT WITH FOOD

Is this you?

If this sounds like you, then Your Nutrition Journey can help

•   Do you feel overwhelmed by all of the nutrition information and want to know what is right for you?
•   Have you tried what works for someone else, thinking that it will work for you too, only to discover that it doesn’t?
•   Are you constantly thinking about food and wondering if you are providing the best food for your body?

then let’s chat…

If you are ready for someone to walk with you as you make healthy changes, let’s set up a time to chat.

TAKE A LOOK AROUND

Offering individual, couple & family nutrition packages + nutrition counseling..

Hey there, I’m Joanna

Hi, I’m Joanna, Registered Dietitian, the one who helps you find the right plan for your health goals and lifestyle without putting you on another diet. With 3 kids, I know how important it is to eat healthy, have the energy to enjoy each day, and then do it all over again. No one wants to feel exhausted spending every moment thinking about what to eat when every minute counts. I don’t live my life this way and don’t expect you to either. Food is POWERFUL. I love helping others feel confident about the food choices they make. And I would love the chance to help you do the same. Schedule a time for us to chat!

If you have any questions on the services available, or are facing some challenges and would like to know how i can help you. Please complete the form below.

Let’s connect.

Accessibility Tools

About Us / Careers / Patient Forms

• FirstHealth Outpatient Cancer Center - 135 Page Road North, Pinehurst
• PMC - 45 Aviemore Drive, Pinehurst
• PMC - 90 Memorial Drive, Pinehurst
• PMC - Carthage Street - 555 Carthage Street, Sanford
• PMC - Dennis Drive - 110 Dennis Drive, Sanford
• PMC - East - 205 Page Road, Pinehurst
• PMC - Fayetteville - 1991 Fordham Drive, Fayetteville
• PMC - Fields Drive - 110 Fields Drive, Sanford
• PMC - Greenway Court - 1411 - 1413 Greenway Court, Sanford
• PMC - Heather Glen - 15 Regional Drive, Pinehurst
• PMC - Morganton Park - 200 Pavilion Way, Southern Pines
• PMC - North - 8 Regional Circle, Pinehurst
• PMC - Sleep Disorder Center - 245 Page Road, Pinehurst
• PMC - West - 4204 - 4208 Murdocksville Road, West End
• PMC – Doctors Drive – 1818 Doctors Drive, Sanford, NC
• PMC Gastroenterology - Pittsboro - 40 Ramseur Road, Suite 102
• Chronic Care Management
• Dermatology - Cosmetic
• Dermatology - Medical
• Electrophysiology
• Endocrinology
• Gastroenterology & Endoscopy
• Hematology & Oncology
• Lab Services
• Medical Weight Management
• Occupational Health
• Pediatric Care
• Primary Care
• Pulmonology
• Rheumatology
• Sleep Medicine
• PMC Vein Clinic
• Virtual Visits
• Walk-In Clinics
• Wellness Department
• PMC Acute Care Coordination (ACC) Program
• Contagious Respiratory Virus Information
• Appointments
• Patient Portal
• Patient Forms
• PMC Pharmacy
• Health Links
• Legal Disclosures
• Patient Experience
• Pediatric Care Resources
• Senior Health Connect
• Medical Minute

Taking the First Steps: Starting Your Nutrition Journey Towards a Healthier You

March 14th, 2023

By: Lynsi Beers, RD, LDN, registered dietitian

We hear it all the time: eat healthily, get more fruits and vegetables into your daily diet, and food is fuel. While all of that is good advice, it can be a daunting task knowing where to start your nutrition journey.

Nutrition provides the nourishment and energy our body needs on a daily basis that can only come from food. It is essential and can assist in living a healthy and fulfilled life.

So, where to start? Nutrition is something that varies from person to person, and a registered dietitian can help collaborate with you on goals that fit you and your lifestyle. Nutrition goals should move past performative health and be individualized to meet your actual needs. A registered dietitian is a healthcare professional that has gone through specialized training and passed standardized testing to obtain national credentials. Most states also require a state license for a registered dietitian to practice.

Registered dietitians support you through your nutritional journey. They do this through nutrition assessments, listening to your experiences with food, asking open-ended questions to ensure they are collaborating with you on your health goals, providing education and answering any questions you may have. It is important to note that a registered dietitian is not the food police. They are there to support and guide you to achieving your nutrition goals.

If you’re not sure of what your goals should be, start by asking yourself the following questions:

• How would I describe my relationship with food, exercise and my body?
• What previous experiences in my life are currently affecting my eating patterns?
• If I never worried about the size of my body for me to be my healthiest, what would my nutrition and exercise routines look like?
• What types of food and exercise do I enjoy?
• How are my current eating patterns serving me? How are they not?

Taking the time to reflect on your answers to these questions can help guide you when creating your nutrition goals.

After you have identified and created your goals, consider implementing these easy tips to improve your nutrition:

• Assess your relationship with food, exercise and body image before making any adjustments to your nutrition plan.
• Work on tuning into your hunger and fullness cues to practice intuitive eating.
• Plan a few meals and snacks for the week to ensure you have adequate nourishment available.
• Eat and hydrate consistently throughout the day.
• Eat a variety of foods from all food groups, and remember to include food that fuels your soul!

While it is important to have an awareness of what food goes into your body, it should not consume your thoughts. It is normal for meals and food to symbolize community, comfort, religion, culture, pleasure and celebrations. If you find yourself obsessing about food, it is important to discuss this with your primary care provider, a registered dietitian and/or therapist.

Lynsi Beers, RD, LDN, is a registered dietitian with Pinehurst Medical Clinic’s Wellness Department. This is a multidisciplinary team that is committed to improving its patients' overall health and well-being.

Pinehurst Medical Clinic 205 Page Road Pinehurst, NC 28374 Phone: 910-295-5511

• Our Services
• Our Locations
• Our Providers
• Resource Center
• Media Center
• Online Bill Pay
• Accountable Care Network
• Privacy Policy

Starting Your Journey to Healthy Eating and Active Living: A Comprehensive Guide

• Post author: admin
• Post published: July 15, 2023
• Post category: Blog

Welcome to your first step toward a healthier, happier life. At the Center for Healthy Eating and Activity Research (CHEAR), we believe in empowering individuals to take charge of their health through sound nutritional choices, balanced diet, and regular physical activity. This article will take you on a comprehensive journey, providing you with the knowledge and resources needed to establish and maintain healthier habits.

Why Healthy Habits Matter

Health isn’t merely the absence of disease—it’s a state of complete physical, mental, and social well-being. The decisions we make daily about what to eat and how to move our bodies play a crucial role in maintaining optimal health.

• Longevity : Healthy habits like eating nutritious food and staying active can increase your life span and improve your quality of life.
• Disease Prevention : They can help prevent chronic diseases such as diabetes, heart disease, and certain types of cancer.
• Mental Health : Good nutrition and physical activity improve mental health by reducing symptoms of anxiety and depression.

A Guide to Healthful Eating: Making Nutritious Choices

Healthy eating is not about rigid dietary limitations or depriving yourself of the foods you love. It’s about feeling great, having more energy, and stabilizing your mood. Here are some detailed tips to help you make healthier food choices and foster better eating habits:

Choose Whole, Unprocessed Foods

When it comes to nutrition, it’s best to consume foods as close to their natural state as possible. Whole, unprocessed foods—such as fresh fruits and vegetables, whole grains, lean proteins, and healthy fats—are packed with essential vitamins, minerals, and fiber that your body needs to function optimally.

For example, try to choose:

• Whole grains like brown rice, oatmeal, or whole-grain bread over refined grain products like white rice and white bread.
• Lean proteins like fish, poultry, or plant-based proteins like lentils, quinoa, and tofu, instead of processed meats.
• Healthy fats from sources like avocados, nuts, seeds, and olive oil, rather than unhealthy fats found in fried foods or baked goods.

Moderate Portions

It’s not just about what you eat, but also how much you eat. Even healthy foods can contribute to weight gain if eaten in large amounts. Be mindful of portion sizes to avoid overeating. This doesn’t mean you need to measure or weigh everything you eat—just be aware of what a serving size looks like.

Here are some simple ways to keep your portions in check:

• Use smaller plates and bowls to make your portions appear larger.
• Fill half of your plate with fruits and vegetables, a quarter with protein, and the remaining quarter with grains.
• Listen to your body’s hunger and fullness cues. Eat when you’re truly hungry, and stop when you’re satisfied, not necessarily when you’re full.

Prioritize Plant-Based Foods

Increasing your intake of plant-based foods like fruits, vegetables, nuts, and seeds can have significant health benefits. These foods are rich in fiber, vitamins, minerals, and antioxidants that support overall health and can help prevent chronic diseases.

Aim to fill half of your plate with colorful vegetables or fruits at each meal. They not only add a variety of flavors and textures to healthy meals but also make your meals more visually appealing.

Limit Added Sugars

Added sugars contribute to empty calories—calories that provide little to no nutritional value. These can lead to weight gain and health problems such as heart disease and diabetes. While some added sugar in your diet is okay, it’s important to limit your intake.

Be mindful of hidden sugars in processed foods, even those that don’t taste sweet, like bread, sauces, and salad dressings. Look at the nutrition labels and try to avoid products with a lot of added sugars.

The Power of Hydration: Benefits of Drinking Water

Water is essential to life. It makes up about 60% of your body weight and is involved in numerous bodily functions. Despite its importance, many people don’t consume enough water daily. Here’s a deeper dive into why staying adequately hydrated matters:

Boosts Energy

One of the first signs of dehydration is feeling tired or fatigued. When you’re dehydrated, your body doesn’t have enough fluid to carry out normal functions, which can drain your energy and make you feel tired.

Water is critical for producing energy in your cells. Drinking enough water ensures that essential nutrients are transported to all organs in the body, helping you maintain good energy levels throughout the day. If you’re feeling a mid-afternoon energy slump, try reaching for a glass of water before grabbing a caffeinated beverage.

Supports Digestion

Water plays a crucial role in digestion, starting from the moment we take our first bite. Saliva, which is almost entirely made up of water, begins the process of breaking down food. It helps dissolve food particles, allowing them to pass more easily through the digestive tract and be absorbed efficiently.

In the intestines, water aids in the absorption of nutrients and the proper elimination of waste. Staying well-hydrated also prevents constipation by maintaining adequate moisture in your stool.

Promotes Weight Loss

Drinking water can also support weight loss and weight management efforts. It has zero calories and can help control your appetite. Often, our bodies can confuse thirst for hunger, leading us to eat when we are, in fact, dehydrated. Drinking a glass of water before meals can help control appetite and prevent overeating.

Research also suggests that drinking water can boost metabolism. A study published in the Journal of Clinical Endocrinology and Metabolism found that drinking 500 ml of water increased metabolic rate by 30% in both men and women.

To stay well-hydrated, aim for at least eight 8-ounce glasses of water a day. This is the 8×8 rule and is easy to remember. However, individual needs vary depending on factors such as activity level, age, and climate. Therefore, some people might need more. A good indicator of hydration is urine color – it should be light yellow.

Keep in mind, all fluids count towards your daily total, not just water. This includes drinks like tea and coffee, and high-water content foods like fruits and vegetables.

Sleep is Connected to Nutrition and Exercise

Sleep is not just a passive state where nothing happens. It’s an active, essential process during which important physical and mental restoration occurs. The quality and amount of sleep we get influences our eating habits, workout performance, and overall health. Here’s a more detailed examination of how sleep interacts with nutrition and exercise:

Sleep and Nutrition

Sleep plays a significant role in regulating our appetite and food choices. Lack of adequate sleep can affect the hormones that control hunger and satiety, namely ghrelin and leptin. Ghrelin, often referred to as the ‘hunger hormone,’ signals your brain that it’s time to eat. Leptin, on the other hand, sends signals indicating that you are full.

When you don’t get enough sleep, your body produces more ghrelin and less leptin, making you feel hungrier than when you’re well-rested. This can lead to increased calorie intake and poorer food choices, like reaching for high-sugar, high-fat comfort foods.

Moreover, sleep deprivation can impact insulin sensitivity, a risk factor for the development of type 2 diabetes and obesity.

Sleep and Exercise

A good night’s sleep and regular physical activity are two pillars of health. The relationship between sleep and exercise is bidirectional and complex.

On one hand, sleep enhances athletic performance. It aids in the recovery and repair of tissues, reduces the risk of injury, and improves focus and coordination. Athletes who get sufficient sleep have been shown to have better speed, accuracy, and reaction times.

On the other hand, sleep deprivation can impede exercise performance. Lack of sleep can lead to decreased energy levels, reduced endurance, and lower motivation to exercise. Furthermore, prolonged sleep deprivation can lead to overtraining syndrome, a condition marked by a decrease in performance and prolonged recovery periods.

Simultaneously, regular physical activity can promote better sleep. Exercise helps regulate the body’s circadian rhythm, our internal biological clock that cues us when to sleep and wake up. Moreover, physical activity is known to improve sleep quality and increase sleep duration.

Prioritize Quality Sleep

Given the importance of sleep in regulating our eating habits and exercise performance, it’s crucial to make good sleep a priority. The National Sleep Foundation recommends adults aim for 7 to 9 hours of sleep per night.

Here are some tips for better sleep:

• Keep a regular sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.
• Create a sleep-friendly environment: Keep your bedroom dark, quiet, and cool.
• Limit exposure to screens before bed: The light emitted by phones, tablets, computers, and TVs can interfere with your body’s production of melatonin, a hormone that regulates sleep.
• Be mindful of what you eat and drink close to bedtime: Avoid large meals, caffeine, and alcohol near bedtime as they can disrupt your sleep.

By understanding the intricate connection between sleep, nutrition, and exercise, you can make better-informed decisions to improve your health and well-being.

Tips for Increasing Daily Physical Activity

Physical activity plays a vital role in maintaining health and wellbeing. Regular exercise can help control weight, reduce risk of chronic diseases, improve mental health and mood, and promote better sleep. However, integrating more physical activity into daily life can sometimes feel challenging. Here’s a detailed look at how you can add more movement to your day:

Set Realistic Goals

When starting any new fitness regime, it’s crucial to set achievable and specific goals. This might mean starting with a 10-minute walk each day and gradually increasing the time and intensity as your fitness improves. By setting manageable targets, you’ll avoid feeling overwhelmed and stay motivated as you achieve each milestone.

Remember, the goal is not perfection, but progress. Any activity is better than none, and it’s perfectly fine to break your activity up into shorter sessions throughout the day.

Make it Fun

One of the best ways to stay motivated to move is to choose activities that you genuinely enjoy. This could be dancing, cycling, hiking, swimming, or even gardening. If you enjoy the activity, you’ll be more likely to stick with it.

Additionally, consider incorporating variety into your routine. This can prevent boredom and help you engage different muscle groups. If you usually go for a run, try swimming or a yoga class for a change.

Get Up Regularly

Extended periods of sitting can have negative health impacts, even if you exercise regularly. Try to break up long periods of sitting by standing up, stretching, or taking a short walk every 30 minutes.

At work, you could try a standing desk or hold walking meetings. At home, stand or do some light exercises during TV ad breaks. Small changes like these can add up to make a significant difference to your overall activity levels.

Make Activity a Part of Your Daily Routine

Integrating physical activity into your daily routine can make it easier to achieve your fitness goals. Look for opportunities throughout your day to move more. For example:

• Take the stairs instead of the elevator.
• Walk or cycle for short journeys instead of driving.
• Park further away from your destination and walk the rest of the way.
• Get off public transportation one stop early and walk the remaining distance.

Keep Track of Your Progress

Monitoring your progress can be a powerful motivator. Using a fitness tracker or an app can help you see your improvements over time, keep you accountable, and encourage you to reach your fitness goals.

Some apps offer features like challenges, rewards, or social sharing to make tracking more fun. You can also keep a workout journal if you prefer a more hands-on approach.

Remember, physical activity is an investment in your health that pays off over time. Make it a priority, make it fun, and make it a part of your daily life.

The Role of a Positive Mindset in Your Health and Fitness Journey

A significant component of improving your health and fitness routine is cultivating a positive mindset. How you think and feel about yourself and your progress can directly influence your actions and outcomes.

Having a positive mindset means acknowledging that progress, no matter how small, is still progress. It involves celebrating your victories, learning from your setbacks, and constantly reminding yourself of why you started this journey in the first place.

Maintaining a positive mindset also means treating yourself with kindness and patience. Health and fitness improvements don’t happen overnight, and there will be challenges along the way. Being kind to yourself during these times reduces stress and discouragement, and can keep you motivated to continue with your routine.

Additionally, a positive mindset can enhance the physical benefits you gain from your health and fitness routine. Research suggests that people with a positive outlook tend to have stronger immune systems, lower levels of cardiovascular disease, and longer lifespans.

In summary, your mindset plays a crucial role in your health and fitness journey. Adopting a positive attitude can help you overcome obstacles, make healthier choices, and ultimately lead to a successful, sustainable lifestyle change.

Charting Your Path to Healthy Eating and Active Living

Healthy living is not a destination—it’s a journey that involves making informed choices, day in and day out. Remember, every small step counts, and it’s never too late to start. By staying hydrated, eating nutritious foods, getting enough sleep, and being physically active, you’re investing in your well-being, ensuring a healthier and happier life.

Final Thoughts

Embarking on a journey towards healthy eating and active living can seem challenging but remember that you don’t have to do it all at once. Start small and make gradual changes. Celebrate every victory, no matter how small, and be patient with yourself. After all, change takes time. But with persistence, you will build habits that lead to a healthier and happier life.

Stay connected with us at the Center for Healthy Eating and Activity Research for more valuable insights and support on your health journey.

You Might Also Like

Fostering healthy habits in latino children through family support.

Exercise Benefits for Children- Improved Brain Functioning

10 Ways to Make Lifestyle Changes Easy

Variety: The Next Step In Your Nutrition Journey

Variety: the next step in your nutrition journey Written by Fritz Nugent 

Have you been mastering your calories and macros for a while now? Feeling like an expert and on a steady regimen in your nutrition journey? You have done the hard part and laid the groundwork of your healthy habits and are surely reaping the benefits of your diligent work.

Now are you wondering what’s next in your nutritional journey? Let’s talk about adding variety! 

Adding variety in your nutrition journey

Adding variety is a worthwhile exploration along one’s nutritional journey. It seems like you have mastered calories and macros, and micronutrients are almost mastered. The next step is adding more variety to help ensure the longevity of this nutritional approach through reduction of nutritional burn-out and a hedging against the risk of nutritional deficiencies.

Ways to add variety in your nutrition journey

Protein suggestions.

1) shop at different stores for your meat

2) buy different meat cuts, or different sources (bison vs beet, or try a new fish)

3) mix up your seasoning

4) try a new recipe with a meat you eat regularly to expand your cooking ability

Carbohydrate suggestions 

1) shop at different stores for your carbohydrates

2) buy different varieties of your foods (there are over 5000 different types of potatoes…, rice, pasta, bread, etc.)

3) mix up your cooking method (bake, oven, slow cooker stew, air fryer, raw in a salad, etc.)

4) mix up your seasonings

5) try a new recipe

Fat suggestions

1) try different sources for your cooking oil: butter, ghee, and oils

2) try different types or sources of nuts and avocados

Fruit suggestions 

1) try different stores or order from a seasonal organic farm

2) try different fruits you don’t usually eat

Vegetable suggestions 

2) try different vegetables you don’t usually eat

3) mix up your cooking method

4) add a new vegetable and cook it with a vegetable you already eat!

Specific examples of variety in your nutrition journey 

Carbs/vegetables  .

If you roast potatoes, add in leeks, beets, yams, rutabaga, radishes, or fennel

If you usually make burgers with ground beef, try the same recipe with bison or ground turkey or chicken. Sick of burgers? Make tacos with the ground meat. 

Carbohydrates  

If you usually cook rice in a rice cooker, try on the stove and brown some onion and garlic in the pan first, then cook in the rice, and if you usually cook the rice in water, try adding in some beef or chicken broth or bone broth to change the flavor and nutrient profile.

There are literally endless combinations. Each jump in learning requires you to explore, be open to making bad dishes sometimes, and improve your cooking and meal planning and preparation skills. It’s a fun and rewarding journey. Good luck! 

We Make Working With A Dietitian Simple, Realistic and Fun!

MCN, RD, CSO, LD

RD, LD, CDCES

MCN, RD, LD

MBA, RD, LD

MS, RDN, LD

Co-Owner / Strategy & Financial Oversight

Operations Manager

Office Administrator- Team Lead

Office Administrator

Office Administrator / Billing Specialist

One-one-one sessions for personalized direction.

Book Appointments, Pay Bills and Stay on Schedule

Let us help you match with the perfect dietitian for your needs.

Our corporate wellness program can help you and your employees live happy, healthier, and more productive lives.

Learn More. Coming Soon!

Join a supportive virtual or in-person community to discuss questions, struggles and successes.

On-demand nutrition courses.

We offer menu planning for group settings, such as nursing homes, schools, sports teams, families, and more!

Doherty Nutrition is in the News!

We have dietitians specializing in medical nutrition therapy, diabetes, pediatrics, oncology, sports nutrition, eating disorders and more.

Whether you are at risk of or have developed diabetes, we are here to help along the way!

We’re here to help you in your food journey and to start or continue your eating disorder recovery.

Our Faith-based dietitians recognize that faith and health can go hand in hand, and we would love the opportunity to support clients in all aspects of their health journey.

Doherty Nutrition dietitians will help to manage and resolve your GI issues.

Our RDs have a simple goal – to help you feel empowered and in control of your health.

Our dietitians will provide a safe space for LGBTQIA+ clients to talk about their sexual orientation and/or gender identity when it comes to their care.

Our dietitians are here to guide you toward optimal health while repairing your relationship with food.

We can help those suffering from cancer by using food as a tool for maintaining weight and nutritional status.

Our dietitians offer customized assessments, counseling, and planning to help your child grow and maintain overall health.

Having nutritional support from a Sports Dietitian is vital to reaching peak performance and health!

We take a comprehensive approach to helping women balance hormones and ensure proper nutrition at every stage of life.

We are excited to offer in person nutrition counseling across the Dallas-Fort Worth area and Telehealth visits across all of Texas.

901 S MoPac Expy, Building 1, Suite 300, Austin, TX 78746

101 Summit Ave, Suite 907, Fort Worth, TX 76102

17060 Dallas Parkway, Suite 112, Dallas, TX 75248

771 East Southlake Blvd, Suite 106, Southlake, TX 76092

650 Warrenville Road Suite 100 Lisle, IL 60532

Most insurance plans consider nutrition counseling to be a preventative service, however, some plans consider it a medical service.

The purpose of this script is to give you guidance in navigating your insurance benefits to ensure that our time together is covered by your insurance plan and you are aware of any costs associated with our service.

Our team believes in a collaborative approach to health care. Please click here to see a list of information you may need when referring a client to Doherty Nutrition.

Send your referral through Lending Reach.

You are only a couple of steps away from starting your nutrition journey with us! 

Share a little detail about what you’re looking for, so we can get you scheduled with the best dietitian to help you meet your goals.

Find answers to our most asked questions and get more useful information about Doherty Nutrition.

Shop Our Selection of Goodies

Shop our selection of helpful workbooks.

T-shirts, long sleeve tees, etc.

As dietitians, we love sharing and we love food! So it comes to no one’s surprise that we love sharing anything food related!

Find helpful information here.

Book appointments, pay bills, and stay on schedule.

We believe in a collaborative approach to health care.

Explore our preferred and premium supplements.

Information for Providers.

Send a referral through LendingReach.

We’re so proud of our clients and their amazing stories that we wanted to share them with you!

Doherty Nutrition is a quickly growing private practice that provides nutrition counseling and consulting services in the DFW area.

Explore our blog to learn the latest nutrition tips and health tricks shared from our very own team of expert Registered Dietitian Nutritionists!

Having a Healthy Relationship with Food- Why It’s Important and How to Get There

November 13, 2023

Written By: Cassidy Storts, RD, LD

Edited & Medically Reviewed By: Meredith Link, RD, LD

Table of Contents

As a society, we are constantly exposed to messaging about dieting and transforming our bodies. Whether it’s through social media, television or magazine, diet culture seems to be everywhere. This constant rhetoric can complicate our relationship with food, leaving us wondering, “Which eating style is right for me? Is it low-carb, intermittent fasting, clean eating, keto, or another new trend?” It’s exhausting and often leads to disconnection from our bodies, along with confusion about what and how to eat.

The result? Many of us find ourselves trapped in the never-ending cycle of dieting, which can lead to stress and anxiety surrounding food choices. In this blog post, we’ll explore how to promote a more positive and healthy relationship with food .

What Does a Healthy Relationship with Food Look Like?

Before we dive into how to cultivate a healthy relationship with food, let’s define what it means. A healthy relationship with food values grace over guilt and progress over perfection. This entails nourishing your body with foods that make you feel your best mentally and physically. It also involves being in tune with hunger and fullness (interoceptive awareness) and having flexibility around your food choices.

Benefits of a Healthy Relationship with Food

Food is so much more than just fuel for our bodies. It’s a source of pleasure, experience, social connectedness, and more. Developing a healthy relationship with food can alleviate the mental burden of constant food-related stress, allowing us to focus on other aspects of our lives. In fact, research has shown that individuals who practice Intuitive Eating , which fosters a healthy relationship with food, have improved biomarkers (such as cholesterol, blood pressure, and inflammation), an easier time maintaining weight, a reduced risk of depression, and more! We will discuss tips to improve your relationship with food below.

5 Ways to Improve Your Relationship with Food

Include All Foods

Instead of labeling certain foods as off-limits or eliminating certain food groups, embrace ALL foods in your diet. Ironically, restricting certain foods or trying to keep them out of the house often intensifies cravings leading to overindulgence. Granting yourself permission to enjoy all foods can help you view them simply as nourishment.

Consistently Nourish Your Body

While nutrition needs vary from person to person, it’s crucial to provide your body with adequate food throughout the day. Skipping meals can result in heightened cravings, extreme hunger, feelings of being “out of control” around food, and even fatigue. Establishing regular mealtimes can also assist in better recognizing hunger and fullness cues.

Shift Language Around Food

If you tend to categorize food as “good” or “bad”, it’s time to shift this mindset to one that is more neutral. While some foods are more nutrient-dense than others, all foods offer something to the body, even if it’s primarily for pleasure or mental satisfaction. Replace self-criticism with a different perspective, such as “this food is satisfying and provides my body with the fuel it needs.”

Ditch Dieting

Most diet plans dictate what to eat, what to avoid, and often impose various rules and strict mealtimes. Reflect on how dieting has affected your relationship with food in the past. Has it truly helped or has it caused harm?

Work with an Intuitive Eating Dietitian

Navigating food and nutrition on your own can be complex, but collaborating with a qualified dietitian can be a game-changer. This can help you develop a personalized approach to nutrition, while guiding you to a healthy relationship with food. The Intuitive Eating book can be an incredible resource as well!

If you’re on a journey to cultivate a healthy relationship with food and your body, offer yourself grace and patience. This is a learning experience that will ultimately allow you to connect and trust your body on a deeper level. Our team of Registered Dietitians would love to help support you on this journey!

 For more ideas on how to stay active in ATX, make sure you check out: My 5 Favorite Ways to Stay Active (and Have Fun!) in the Austin Heat as a New Dietitian in Austin, TX

Donut keep this tasty knowledge to yourself! Share this blog post and let's spread these nutritious tips!

• Relationships between intuitive eating and health indicators: literature review – PubMed (nih.gov)
• A weight-neutral versus weight-loss approach for health promotion in women with high BMI: A randomized-controlled trial – PubMed (nih.gov)

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Save my name, email, and website in this browser for the next time I comment.

SHOP THE ARTICLE

Doherty Nutrition Amazon Page

ADDITIONAL RESOURCES

Our Specialties

ADDITIONAL ARTICLES

Related Posts

Size-inclusive Shopping Tips

Savoring Love: A Nutritional Twist for Your Valentine’s Day

Empowering YOU: The Transformative Role of Yoga in Cultivating Positive Body Image

ADDITIONAL DIETITIANS

Our General Health & Wellness Dietitians

Maggy Doherty

MS, RD, LD Licensed in TX

Danielle McAdoo

RD, LD, CDCES Licensed in TX

Diana Figueroa

RD, LD Habla Español Licensed in TX

Associate Clinical Manager

Sandra Reynolds

RD, LD Licensed in TX

Senior Dietitian

Isabella Ferrari

MCN, RD, CSO, LD Habla Español Licensed in TX

Clinical Manager

Meredith Link

RD, LD Licensed in AR & TX

RD II: Advertising & Marketing Specialist

Jamala Christopher

MCN, RD, LD Licensed in TX

Scarlett Stussy

Karlei Summerford

RD II: Event Specialist

Kaitlin Walker

RD, LD Licensed in UT & TX

Kelly Minarick

MBA, RD, LD Licensed in IL, IA & TX

Kacilyn Helton

Brittany Thiel

RD, LD Licensed in TX, SC, PA, DE

Cassidy Storts

Rachel Arnold

Arati Patel

MS, RDN, LD Speaks Gujarati & Hindi Licensed in TX

Daysy Bustamante

RD, LD Habla Español Licensed in IL & TX

Paulina Rodriguez Tenorio

Remy Bidmead

Anne-Marie Alford

Angela Lendzioszek

Our Mindful & Intuitive Eating Dietitians

Our Disordered Eating & Eating Disorder Dietitians

Follow Us On Social!

Stay up to date with the doherty digest.

Doherty Nutrition is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a way for websites to earn advertising revenues by advertising and linking to Amazon.com .

Ready To Get Started?

Our Registered Dietitians

Individual Counseling

• Group Counseling

Corporate Wellness

Meal Planning

Wellness Retreats

• Specialties
• Diabetes & Insulin Resistance
• Disordered Eating & Eating Disorders

Faith-Based Counseling

Gastrointestinal Health

• General Health & Wellness

LGBTQIA+ Affirming Care

• Mindful & Intuitive Eating

Pediatric Nutrition

Sports Nutrition

• Women’s Health & Hormonal Imbalances

North Dallas

• Quick Links
• Insurance & Rates

Request Counseling

• Testimonials

Our Partners

• Subscribe to Doherty Digest

Online Portal

Group Nutrition Classes

Diabetes & Insuline Resistance

Disordered Eating & Eating Disorders

General Health & Wellness

Mindful & Intuitive Eating

Women’s Health & Hormonal Imbalances

Insurance & Rates 

Verify Your Benefits

Referral Sheet

Send Referral

Client Portal

Become A Doherty Nutrition Partner

Reviews & Testimonials

The Doherty Nutrition Blog

Copyright 2024 © All rights reserved.

DIY Doherty Nutrition Classes

Ready to elevate your nutrition knowledge?

Join our online platform for in-depth nutrition classes. From understanding macronutrients to creating balanced meal plans, we’ve got you covered.

Don’t miss out – enroll today and unlock a world of health and wellness!

NEW! YOUR LOCAL RUNNING DROP

Get after it with nearby recommendations just for you.

BEST WEEK EVER

Try out unlimited access with 7 days of Outside+ for free.

Start Your Free Trial

Powered by Outside

360 YOU: You Can Probably Benefit From Seeing a Dietitian (Here’s What to Expect)

360 you mentor mary cain's biggest piece of nutritional advice go see a dietitian. so, we talked to cain's nutritionist to get the lowdown..

New perk! Get after it with local recommendations just for you. Discover nearby events, routes out your door, and hidden gems when you >","name":"in-content-cta","type":"link"}}'>sign up for the Local Running Drop .

“One of the biggest pieces of nutrition advice I can give is: If you’re looking for answers, you should be asking the questions to the right people,” says Mary Cain. “And that’s not your favorite athlete’s Instagram account. It’s not even going to your favorite runner’s Instagram and seeing like, ‘Oh, they’re kind of, they look sort of similar to me, they say they’re healthy.'” Instead, Cain wants you to see the right people: Dietitians.

Answers about how to dial in your nutrition are never one-size-fits-all, and with all the fads and diets in the space lately, it can be harder than ever to determine what’s right for you. “Nutrition has just become this strange—I don’t even know how to describe it—but it’s something that has become more complicated,” she says. Should you be doing low-carb, high-fat, high-protein? Depending on who you ask, it’s only gotten more confusing, but it doesn’t need to be.

It can be tempting to look at athletes who embody either a performance or aesthetic “ideal” and decide that we should follow what they do. But Cain emphasizes that’s the last thing we should do: “Don’t come to me. Don’t come to Instagram. Don’t go to another athlete. Find a registered dietician who you can sit down with and make a plan.”

For Cain, who has recovered from an eating disorder—something up to 47 percent of female athletes in sports such as running have experienced—seeing a dietitian was key to her recovery. She credits Lindsey Cortes, a registered sports dietitian and founder of Rise Up Nutrition in New York City, for changing a lot of her mindset about food and eating.

“She’s somebody who I think really, really helped my journey. It was my experience that I reached a point where I was eating enough, but I was very self loathing about that,” Cain says. “How you see your relationship with food was something that [Cortes] was able to help me with, and kind of reframe my thoughts of like, ‘Why am I feeling sad eating a pizza?’ That negates the whole point of pizza night!”

Dietitians can not only help you nail down the nuts and bolts of fueling your body, but also start to help put your feelings into perspective.

What to Expect When Seeing a Dietitian

We spoke to Cortes about why female runners can benefit from seeing a dietitian even if they have a healthy relationship with food—and what to expect when you find one.

Why You Might Want to See a Dietitian

“Anybody can benefit from learning nutrition from a registered dietitian. Even if you don’t have anything ‘wrong,’ the truth is, most of us never properly learned about food or how to eat in any of our schooling,” says Cortes. “And unfortunately, there are a lot of mixed, harmful, or conflicting nutrition messages and opinions among friends, peer groups, and media.”

If you want to up your nutrition game—something that can really improve your performance—a dietitian is great for learning how to create balanced meals, how to easily create grocery lists and meal prep plans, or for finding tasty and nutritious snacks

RELATED: Mastering Meal Prep with Elyse Kopecky

A lot of Cortes’s clients are athletes who want to boost performance. “Often, [they] are struggling with low energy, repeated injuries, and lack of recovery,” she says. “Many are having micronutrient and hormonal imbalances and have exhausted the help of medical doctors, and they’re finally turning inward and realizing it may be nutritional.”

There are also lots of medical reasons to see a dietitian: problems with energy, gastrointestinal health, nutrient deficiencies, hormone imbalances, performance goals, body composition goals, and eating disorders. Nutrition also plays a huge role in medical conditions like kidney disease, diabetes, ulcerative colitis, even cancers. A dietitian can help you tackle all of the above.

Cortes also works with her clients on having a good mindset and approach to fueling. It’s more psychological (and Cortes notes that the help of a therapist or psychologist may be warranted), but incredibly foundational.

“Regardless of somebody’s actual nutritional status, people experience feelings of confusion and insecurity around their food choices, maybe guilt or shame after eating, or even anxiety and fear around food,” she says. “Working with a dietitian who specializes in disordered eating and building healthy relationships with food and body is incredibly helpful for those who struggle with the mental aspect of food and nutrition as well.”

Finding the Right One for You

First, make sure you’re hiring someone who is properly trained and credentialed. Look for a registered dietitian (RD). You don’t want to see somebody with a degree in nutrition or a self-claimed “nutritionist,” but rather a registered dietitian who is nationally board-certified.

After RD there are additional specialties. Cortes is a “CSSD,” or board-certified specialist in sports dietetics; there are also board-certified specialists in oncology nutrition, pediatric nutrition, pediatric critical care nutrition, renal nutrition, obesity and weight management, and gerontological nutrition.

Within these specialties, every dietitian may have a different approach or method; when working with a dietitian, it’s important that you build a relationship of trust. Cortes recommends finding the right “fit” to your personal needs, goals, and preferences. “Even though I think I’m a great dietitian, I’m not great for everybody,” she says. She recommends asking these questions before you sign up with someone:

• What is your nutrition philosophy?
• Do you prescribe meal plans or calorie goals?
• Do you take blood work?
• Do you coordinate with my doctor?
• How often can we have sessions/communicate with each other?

You may not know what you need (“many people don’t!” says Cortes), but working with a dietitian includes a lot of nutrition counseling and coaching, much like a therapy session or working with your running coach, so you want to make sure you are on the same page with your goals and nutrition plan. Cortes offers one or two free consultations with every client before mutually deciding that they want to work together.

RELATED: Registered Dietitian, Nutritionist, Health Coach—What’s The Difference?

Your First Appointment

The first time you meet with an RD, you should bring some info with you, including your goals, your usual dietary intake, and medical history. Cortes also recommends being prepared with a “want, willing, won’t” list: what you want to change, are willing to change, and won’t change. This helps your dietitian make effective recommendations to you.

“I’ve had vegans that won’t change their dietary preference no matter what feedback I give them, and others that are willing to consider it if I have reason to believe their health or performance will improve,” Cortes says. “Thinking of what you want to get out of your nutrition journey is important.”

Short-Term or Long-Term Treatment

You might be wondering if seeing a dietitian is something you’ll have to do for forever, or if it’s more of an acute, short-term treatment. This depends on the dietitian, their approach, and your needs. The hope is that your dietitian will teach you how to nourish and fuel on your own so that you don’t need to see them long-term.

“At the same time, only so much can be accomplished in just one or two sessions,” says Cortes. “Personally I work with clients for a minimum of 12 weeks, with the goal that they do not need me after that time.”

Three months is great amount of time for people to learn, implement, get feedback, see results, and adjust if needed, says Cortes. For athletes, Cortes provides ongoing coaching programs, because often runners want somebody to check in with/get support/hold them accountable/address race day tactics/or change the plan when training changes.

For effective results with a dietitian, plan on investing a couple of months to set goals and accomplish them, then re-assess if ongoing nutrition support is needed—whether its monthly check-ins or as-needed.

This article is part of our three-month 360 YOU program, available free to  Women’s Running  members. Find out what the program is all about  here  or head to the  collection page  to dive into the available training and inspirational content. 

Popular on Women's Running

Join Outside+ to get access to exclusive content, thousands of training plans, and more.

Healthy Living

• Clean Eating
• Vegetarian Times
• Yoga Journal
• Fly Fishing Film Tour
• National Park Trips
• Warren Miller
• Fastest Known Time
• Trail Runner
• Women's Running
• Bicycle Retailer & Industry News
• FinisherPix
• Outside Events Cycling Series
• Outside Shop

© 2024 Outside Interactive, Inc

Personalized Nutrition: A Guide to a Healthy Diet Plan

How to Use It to Your Advantage

Personalizing Your Nutrition Plan Based On Your Health And Body's Needs

What is personalized nutrition.

• Your body and your metabolism
• Getting started with a personalized nutrition plan

Have you ever tried going on a diet that worked incredibly well for someone else but did nothing for you?

The fact is that a "healthy" diet can look very different from one person to another. While general guidelines can be helpful, it's still crucial to understand that your metabolism, genetic makeup, and lifestyle can change how your body responds to what you eat.

When it comes to nutrition, there's no one-size-fits-all. Each body responds to different types of diets in unique ways ( 1 ).

 The key to enhancing your metabolic flexibility (your body's ability to switch between burning fats and carbs) is personalizing your meal plans based on your body's needs.

We turned to our Lumen Metabolic Coaches to better understand the definition of a personalized meal plan, how it works, and how you can leverage this concept to improve your metabolic health and flexibility.  

​​Personalized nutrition, or precision nutrition, considers a person's individual characteristics to formulate targeted nutritional recommendations and then tailors dietary advice to your unique biological makeup ( 2 ). Unlike generic diets, it considers your genetics, lifestyle, and even your metabolism to create a plan just for you. Therefore, the best diet for one individual may look very different than the best diet for another.

The Science Behind Personalized Nutrition

Your body's response to food, exercise, sleep and stress is deeply personal. For example, your metabolism can influence blood lipid levels, while genetics might determine your blood sugar response.

Because there are significant differences in how people respond to food, personalized nutrition plays a role in closing this gap and providing nutritional advice and coaching that best suits a person's needs ( 3 ). These recommendations are based on your body’s current metabolic profile, dietary habits and lifestyle.

Personalized nutrition has many benefits, including

• Enhanced metabolic health
• Boosting motivation to eat healthily 
• Improved glucose and insulin sensitivity
• Better lipid profiles
• Reduced inflammation

Emerging research suggests that personalized nutrition plans may offer a more effective approach to managing health conditions such as prediabetes.

Additionally, these tailored plans tend to see higher engagement rates, as individuals are more inclined to follow diets that are specifically designed for their unique health needs and preferences.

In this study , the benefits of using Lumen in adults with prediabetes were investigated. Throughout a 12-week program, participants were instructed to incorporate Lumen's metabolic feedback and personalized advice into optimizing their lifestyle, sleeping habits, nutrition, and physical activity ( 5 ). By following the Lumen nutrition plan, participants showed improvements in the three metabolic parameters, especially in triglycerides (fat in the blood).

Findings showed that this 12-week program resulted in various benefits, including weight loss and improved blood glucose levels, as well as a reduction in body fat, blood pressure, and waist circumference.  

Poor nutrition is often the driver of chronic disease

Trying to create a meal plan based on general guidelines without considering your body's requirements, lifestyle, or health goals is like taking a blind shot in the dark. 

However, understanding how your body responds to various foods and eating patterns gives you a clearer picture of how to tailor your dietary plan to enhance your metabolism and health. 

But with the rise of technology, it's now possible to analyze in-depth individual information and provide advice based on a person's genetics, health condition, dietary intake, metabolic flexibility, and body size and weight ( 4 ) .

With Lumen, the advanced sensor and flow meter measure the CO2 in your breath, and, using your fat-to-carb burn ratio, creates a personalized nutrition strategy and daily meal recommendations tailored to your unique metabolic state. 

Understanding your body through your metabolism

Your body’s metabolism, and more specifically - your metabolic flexibility, has been shown to be central to maintaining overall health, supporting healthy body weight, and preventing chronic diseases. 

The human body uses one of two processes to create the energy it needs to function: glucose metabolism and fat oxidation, or as they are more famously known: carb and fat burn.

When you eat, your body digests and breaks down the carbs and fats in your food. This digestion results in sugar and fat molecules entering your bloodstream, which elevates your blood sugar and blood fat levels. These molecules serve as essential sources of energy and nutrients for your body's cells. As your cells absorb these molecules, the levels in your blood decrease.

The extent and duration of changes in blood fat and blood sugar levels after eating vary from person to person. This variation is a key aspect of understanding an individual's metabolic health, highlighting the unique ways our bodies respond to different foods.

Other factors, such as when you eat your meals, the order in which you consume them, your level of physical activity, and the quality of your sleep, also play a role in shaping your individual reactions to food and their effects on your overall health in the long run.

How to Get Started With a Personalized Nutrition Plan

You can start by taking this  metabolic assessment to find out your metabolic profile, and discover how you can use personalized nutrition to reach your health goals.

Measuring your metabolic state with one breath using the Lumen device identifies whether you're burning fats or carbs at that moment. This biofeedback, combined with data on your lifestyle and health goals, allows Lumen to create a daily, tailored nutrition plan.

Up until today, measuring your metabolic state was only available in a time-consuming lab setting. 

With this arsenal of information, Lumen can provide you with personalized meal plans guiding you on what to eat and how much to eat, as well as daily advice on sleep, exercise, and physical activity. While the overall goal of personalized nutrition plans is often to improve these various aspects of your health, many people who follow them also see weight loss. 

Getting started with Lumen

Beginning your personalized nutrition journey with Lumen is straightforward. Together with your breath measurements with the device, the app guides you through understanding your metabolic profile and crafting a nutrition plan that includes varied carb intake based on your body's needs and goals. Regular progress tracking helps you stay on course and see the impact of your efforts.

Personalize your health goals

Your health journey is uniquely yours, and so should your goals. Lumen doesn't just offer a one-track plan; it allows you to personalize your goals. Whether you're focusing on improving your metabolic health, shedding weight, or boosting your fitness level, Lumen adapts. Even better, you can fluidly switch between these goals as your needs and aspirations evolve.

Personalize your dietary restrictions

Every individual has their own dietary needs and preferences. Lumen recognizes this by allowing you to personalize your nutrition plan according to specific lifestyle diets or avoid certain foods. Whether you have allergens or are vegan, vegetarian, gluten-free, your personalized plan ensures that your dietary restrictions are respected while still meeting your nutritional needs and daily macro intake. The healthy combo meals also accomodate for your preferences making it easier to find suitable meals and leaving the guesswork behind.

Personalized your nutrition strategy

Lumen takes personalization a step further by enabling you to control your nutrition strategy. This includes personalized carb cycling, and adjusting your fasting windows. Taking on-demand metabolic readings to determine if you're in a fat-burn or carb-burn state gives you feedback on your body's current state.

Want to skip breakfast or any other meal to accomodate your fasting window? Lumen can calibrate your daily plan accordingly. And if you're aiming for high-energy days in your workout schedule, you can opt for Lumen's carb cycling plan to adjust an optimal carb intake.

Smart Carb Cycling

Research shows that a smart, personalized carb strategy is one of the best ways to improve your metabolic flexibility. The problem is that knowing the “right” amount of carbs that's good for you can be confusing and frustrating. 

Over- or under-consuming carbs may either slow your progress or take you off track completely. As different people can benefit from a different daily carb allowance (depending on age, gender, activity level and goals), Knowing your personal daily carb budget, and how to reach it is crucial for improving metabolic flexibility.

Lumen's personalized nutrition plan includes low, medium, and high-carb days based on your body's needs and your personal goals. 

To start, Lumen calculates your daily nutrition plan by taking into account factors such as age, height, weight, gender, activity level, and health goals.

After several days of waking up in fat burn, you will be recommended higher amounts of carbs to help you improve your carb flexibility.

On days when you wake up in carb burn, your plan will recommend lower amounts of carbs to help you reach fat burn.

Carb quality matters too, and not all carbs are created equal. Foods differ in the amounts and types of nutrients they provide and in the rate at which they release glucose into our bodies, affecting our metabolism differently.

Tracking your progress

A personalized nutrition plan is an excellent beginning, but the real value lies in observing its effects in real-time. Advanced tracking and biofeedback features enable you to monitor the success of your nutrition plan.

As you work towards your health and lifestyle goals, these tools provide concrete, data-driven insights. This approach goes beyond mere calorie or step counting; it involves a deeper understanding of the metabolic transformations in your body and how they correspond with your overall health goals.

Apart from this, Lumen also gives you access to progress monitoring, enabling you to keep tabs on any changes in your body weight, body composition, and other metabolic health markers. This tracking feature is a great way to monitor your progress and achievements along the way, which may help supercharge your drive and motivation to commit to healthy eating habits.

Tailored Nutrition Recommendations to Adapt to Your Lifestyle

An effective personalized nutrition approach goes beyond a static meal plan. It dynamically adjusts to your daily life, taking into account your metabolic measurements and physical activity.

This means continuously refining your nutrition recommendations to suit your daily needs. Whether it's after an intense workout, on a rest day, or during a routine change, the nutrition plan adapts accordingly, ensuring your body gets exactly what it needs in various situations.

Join a Community for Motivation and Support

In the journey to optimal health, both personal commitment and community support play crucial roles. That's why our Lumen Facebook group , with over 60,000 members, is an invaluable resource. Here, you can access personalized support from our team of metabolism experts. It's also a welcoming community of fellow members sharing milestones, questions and inspiring accountability to keep going.

Empowering Your Health Journey with Personalized Nutrition

To conclude, personalized nutrition differs from generic healthy eating guidelines by considering your individual metabolism and specific dietary requirements to develop a customized nutrition plan just for you.

While each person's reaction to various foods and lifestyle habits is unique, and these reactions can be effective in managing and preventing the likelihood of developing chronic diseases over time.

Furthermore, extensive research indicates that individuals who follow personalized nutrition plans generally make more significant improvements in their diets compared to those who follow broader, more general dietary recommendations.

Ready to discover what your body truly needs? Start by taking our Metabolic Assessment Quiz and embark on a journey to optimal health.

[1] Berry, S. E., Valdes, A. M., Drew, D. A., Asnicar, F., Mazidi, M., Wolf, J., Capdevila, J., Hadjigeorgiou, G., Davies, R., Al Khatib, H., Bonnett, C., Ganesh, S., Bakker, E., Hart, D., Mangino, M., Merino, J., Linenberg, I., Wyatt, P., Ordovas, J. M., Gardner, C. D., … Spector, T. D. (2020). Human postprandial responses to food and potential for precision nutrition.  Nature Medicine , 26(6), 964–973.  https://doi.org/10.1038/s41591-020-0934-0

[2] Chaudhary, N., Kumar, V., Sangwan, P., Pant, N. C., Saxena, A., Joshi, S., & Yadav, A. N. (2021). Personalized Nutrition and -Omics.  Comprehensive Foodomics , 495–507.  https://doi.org/10.1016/B978-0-08-100596-5.22880-1  

[3] Ordovas, J. M., Ferguson, L. R., Tai, E. S., & Mathers, J. C. (2018). Personalised nutrition and health. BMJ (Clinical research ed.), 361,  BMJ .  https://doi.org/10.1136/bmj.k2173  

[4] Adams, S. H., Anthony, J. C., Carvajal, R., Chae, L., Khoo, C. S. H., Latulippe, M. E., Matusheski, N. V., McClung, H. L., Rozga, M., Schmid, C. H., Wopereis, S., & Yan, W. (2020). Perspective: Guiding Principles for the Implementation of Personalized Nutrition Approaches That Benefit Health and Function.  Advances in Nutrition , 11(1), 25–34.  https://doi.org/10.1093/advances/nmz086  

[5] Jinnette, R., Narita, A., Manning, B., McNaughton, S. A., Mathers, J. C., & Livingstone, K. M. (2021). Does Personalized Nutrition Advice Improve Dietary Intake in Healthy Adults? A Systematic Review of Randomized Controlled Trials. Advances in Nutrition, 12(3), 657–669.  https://doi.org/10.1093/advances/nmaa144  

[6] Trouwborst, I., Gijbels, A., Jardon, K. M., Siebelink, E., Hul, G. B., Wanders, L., Erdos, B., Péter, S., Singh-Povel, C. M., de Vogel-van den Bosch, J., Adriaens, M. E., Arts, I. C. W., Thijssen, D. H. J., Feskens, E. J. M., Goossens, G. H., Afman, L. A., & Blaak, E. E. (2023). Cardiometabolic health improvements upon dietary intervention are driven by tissue-specific insulin resistance phenotype: A precision nutrition trial. Cell Metabolism, 35(1), 71–83.e5.  https://doi.org/10.1016/j.cmet.2022.12.002  

[7] Lorenz, K. A., Yeshurun, S., Aziz, R., Ortiz-Delatorre, J., Bagley, J. R., Mor, M., & Kern, M. (2021). A Handheld Metabolic Device (Lumen) to Measure Fuel Utilization in Healthy Young Adults: Device Validation Study. Interactive Journal of Medical Research, 10(2), e25371.  https://doi.org/10.2196/25371  

Lumen Editorial Desk

Our Lumen editorial desk includes an in-house team of certified and registered nutritionists and dietitians, scientists, researchers, and writers.

• Find a Doctor
• Bariatric Weight Loss Behavioral Health Cancer Services Diabetes Services Endoscopy Emergency Care Heart & Vascular Services Home Health Hospice Imaging & Radiology Laboratory Long-Term Care Neurosciences Orthopedics Occupational Medicine Pain Medicine Pulmonary Rehabilitation Rehabilitation Research Sleep Disorders Surgery Trauma Urgent Care Women & Children Wound Healing Center

Visitation Guidelines

• Classes & Events
• Insurance & Payment

Interpreting Services

• Patient Services & Forms

Campus Maps

• Community Resources
• The Window Shops
• Gainesville
• Medical Office Buildings
• Urgent Care
• Emergency Rooms

News & Press

• Bariatric Weight Loss
• Behavioral Health
• Cancer Services
• Diabetes Services
• Emergency Care
• Heart & Vascular Services
• Home Health
• Imaging & Radiology
• Long-Term Care
• Neurosciences
• Orthopedics
• Occupational Medicine
• Pain Medicine
• Pulmonary Rehabilitation
• Rehabilitation
• Sleep Disorders
• Women & Children
• Wound Healing Center

Where to start your nutrition journey

With all the conflicting information out there, making healthy food choices can quickly become overwhelming – but it doesn’t have to be! Let’s talk about making informed nutrition decisions and harnessing the power of food to support health at every age.

Having a nutritious diet is important for living a healthy and long life. However, only 25% of adults in Georgia eat the recommended five servings of fruits and vegetables every day.  Diet is also related to nine of the top ten causes of death in the United States. Also, a large research study found that, around the world, poor diet was responsible for more deaths than using tobacco.

With plenty of scientific evidence linking nutrition to health, it makes sense that nutrition is often a hot topic in the news and on social media. However, one in three Americans has never actually been taught about nutrition.

Where should we go for good nutrition advice?

Start with the Dietary Guidelines for Americans – a document that explains the important parts of a healthy diet. The Guidelines also tell how a healthy diet promotes wellness, lowers your chances of getting certain illnesses, and meets your nutritional needs. This document is updated every five (5) years to add new information about nutrition research.

Since every individual has unique health needs, diverse cultural and religious preferences, and various wellness goals, everyone’s diet is going to look slightly different. There is no such thing as a “perfect diet,” and there is no one-size-fits-all approach to nutrition and health.

But, experts agree on many foods that can help prevent disease and improve general health. The Guidelines urge everyone to eat these types of foods regularly:

• Different kinds of fruits and vegetables
• Whole grains
• Legumes (beans, peas, and lentils)
• Nuts and seeds
• Low-fat dairy or fortified non-dairy products
• Fish, poultry, and lean meat

The Guidelines also explain that eating less sugar, sodium, and saturated fat helps protect your health. Learn more about how you can use the guidelines in your diet by going to the website MyPlate.gov .

Steps You Can Take

Here are some things that you can try if you need help making healthy changes for National Nutrition Month:

• Try one new healthy recipe each week with your family
• Take satisfying and nutritious snacks with you to work
• If you struggle to start your day with a healthy breakfast, try these 6 tips for better breakfasts
• Plan meals ahead of time to reduce stress when the week gets hectic

If you need help figuring out an eating plan that is right for you, talk with a Registered Dietitian Nutritionist. Connect with our care team at the Center for Cardiovascular Prevention, Metabolism and Lipids at Georgia Heart Institute at (770) 219-0960 to learn more about preventing heart disease using a heart-healthy diet.

Related articles:

Heart-healthy fruits & veggies for summer days, have you had your exercise snack today, a user’s guide to heart health in your 40s.

News & Updates

Classes & Events

For Employees

Patients & Visitors

Billing Questions

Insurance Information

Financial Assistance

Login to MyChart

Patient Experience

Patient Rights & Responsibilities

Request Medical Records

Community Benefit

Give Recognition

Organization

Georgia Heart Institute

Health Partners

25 Healthy Eating Affirmations to Ignite Your Nutrition Journey

Sharing is caring!

Are you looking for a free and effective tool to improve your relationship with food and transform your health? 

If your answer is yes, then healthy eating affirmations are for you. 

Affirmations are positive statements that can help you to overcome limiting beliefs that prevent you from meeting your goals. 

Read on to discover how affirmations work, the best way to use affirmations, and 25 of my favorite healthy eating affirmations to start using right away.

Want to save this article?  Click here  to get a PDF copy delivered to your inbox.

How Do Affirmations Work?

We all have stories we believe about ourselves. Maybe you believe that you just don’t like healthy food and never will, or that you don’t have the willpower for anything in life, including healthy eating.

These self-limiting beliefs are often so ingrained that you don’t even challenge them.

Listen to this story about a client of mine, S. 

S. had a belief about herself that she could not control herself around chocolate. Whenever she had chocolate at home, it wouldn’t last more than a day – whether it was a chocolate bar, chocolate cake, or chocolate ice cream. She simply HAD to eat it all at once. 

S. told me that she’d been this way since childhood. She confessed to sneaking chocolate from the kitchen after everyone else had gone to bed so that she could binge on it alone in her room at night.

She wasn’t even hungry, she told me. She did it because she felt compelled to and, in her words, had “zero self-control.”

The only solution, she told herself, was not to ever have chocolate at home. 

She’d be “good” for a few weeks but then one day she’d notice a great sale on candy bars at the supermarket or be tempted by a beautiful chocolate cake in a bakery window. The next thing she’d know, she’d be bingeing on chocolate again.

She was fed up, but after trying to change her behavior so many times in the past, she was losing hope. 

S. came to see me not expecting much from our sessions. She decided that this would be her last try at gaining control.

S. was surprised when instead of putting her on a meal plan, I talked to her about the importance of changing her mindset. 

Her self-limiting beliefs – namely, that she was “out of control” – were setting her up for failure.

Healthy eating affirmations help to rewire your brain. By changing your core beliefs, you’ll be on the path to successfully change your behavior ( 1 ).

Take a moment now to ask yourself this question: What limiting beliefs or stories do I tell myself about my inability to eat healthily?

Tips for Using Affirmations

• Repeat your favorite affirmations out loud every day. This isn’t something that you can do one time for a quick fix. This is a daily commitment.
• Even if you don’t believe them right now, say your affirmations in a tone of voice that suggests you do!  
• Write down or print out this list of healthy eating affirmations and post them someplace you’ll see them often. For example, you can hang them on your refrigerator or bathroom mirror. You can even screenshot this list of affirmations and use them as a background on your phone!
• Take time to visualize yourself meeting your health and nutrition goals. 
• Record these affirmations in an audio file on your phone so you can listen to them while walking, commuting, or getting ready for bed.

Want to save this article?   Click here  to get a PDF copy delivered to your inbox.

25 Affirmations for Eating Healthy

• Eating well is easy for me.
• I feel amazing when I nourish my body.
• I am prioritizing myself by making conscious food choices.
• I provide myself with the best possible fuel.
• I choose foods that make me feel good.
• I can make and commit to healthy choices, even when it’s not easy.
• My body deserves nourishment.
• I eat portion sizes that leave me feeling satisfied. 
• I enjoy all foods in moderation. 
• Every bite I eat is a moment to honor myself and my body.
• I stay present and mindful during meals, savoring every bite.
• I am confident in choosing the foods that my body needs.
• I deserve food that is healthy and tastes good.
• I love my body and all that it can do.
• I am putting old, unhealthy patterns behind me.
• I am choosing foods that help me live my best life. 
•  I embrace healthy choices that support my well-being.
• I don’t need to feel guilty for my food choices.
• I can eat healthy without eating “perfectly. ” “Perfect” does not exist.
• I discover new and delicious ways to eat healthy food daily.
• I honor my body by listening to my hunger and fullness cues.
• With every healthy choice, I am investing in my well-being.
• I am proud of myself for the good choices I make.
• Every meal is an opportunity to support my goals. 
• I am grateful to have wholesome, nutritious food that provides me with energy. 

How to Write Your Own Healthy Eating Affirmations

If you’re interested in writing your own healthy eating affirmations, follow these three steps:

• Write down your specific nutrition and health goals.
• Identify what barriers and challenges you face that make it hard for you to meet these goals. Don’t forget to include any negative beliefs that you have about healthy eating and your ability to achieve your goals.
• Write down a list of positive statements that challenge your negative beliefs. Write in the present tense – for example: “I AM making good choices” – not “I WILL  future tense] make good choices.” 

Bottom Line

Repeating affirmations for eating healthy can help transform your relationship with food.

You’ll be fostering a positive mindset and compassion for yourself. At the same time, you’ll learn to reframe your thoughts and break free of self-limiting beliefs.

Remember that affirmations are not a quick fix. Choose the affirmations that resonate with you the most, and commit to saying them twice a day for at least a month.

Meredith Mishan, MS, RDN

Meredith Mishan is a Registered Dietitian Nutritionist with over 12 years of experience working with nutrition clients from around the world. She has a Master of Science degree in Dietetics and Nutrition from Florida International University and is credentialed as a dietitian in both the United States and Israel.

Related Posts

The 30 Best PCOS Snacks According to a Dietitian

Can You Eat Hummus When Pregnant?

Leave a comment cancel reply.

Your email address will not be published. Required fields are marked *

Gut health nutrition - Laura villanueva

Eat your nutrition™ to better health

Optimize gut health and thrive holistically with our FDA-registered premium supplements, nutritionist-crafted meal plans, and transformative programs for women.

Visit the Shop →

5-STAR REVIEW BY LOYAL CUSTOMERS

Reset & renew program.

"I now make lifestyle choices that have drastically improved my life".

RESTORE L-GLUTAMINE POWDER

"Helped me with my leaky gut issues. I use this with the digestive enzymes".

RADIANT HEALTHY EATING GUIDE

"I have finally gained confidence in making healthy food choices".

Welcome to Eat Your Nutrition, where we believe that wellness is a journey best navigated with knowledge, compassion, and a dash of joy.  Our mission is simple, yet profound: To illuminate the path to health and vitality through the power of nutrition. Imagine embarking on a wellness adventure where every meal is a step towards your healthiest self — this is the essence of Eat Your Nutrition.

Laura Ann Villanueva, holistic nutritionist

Nutrition Coaching & Programs for Gut Health from a Nutritionist

Healthy gluten-free recipes to eat balanced nutrition for everyday life. Transform health, digestion, and body. Learn about gut health, nutrition, and eating habits.

HOLISTIC  GUT HEALTH  NUTRITION

Optimal gut health can be achieved by incorporating traditional medicine with holistic nutrition to nourish your body, mind, and spirit. Learn holistic nutrition from a gut health nutritionist Feel amazing and learn how to eat healthy with my nutrition programs with a focus on holistic digestive health.

Hi, friends, I'm LAURA VILLANUEVA

Beet latte lover, certified holistic nutritionist, gut health obsessed, health & wellness expert, adaptogenic herb guru.

Essentially, I'm your friend down the street. I started my gut health journey with a celiac disease diagnosis, and returned to university to study nutrition science, and found myself here, talking to you about holistic digestive health. I believe everyone can learn to eat balanced, healthy nutrition. 

If you're seeking to transform and learn about your gut health, you're in the right place. It's time to make a change that will impact your overall health, from your brain to your energy levels. Your gut holds the power of your overall health!

You Change Your Life!

Gut health,, when you transform your .

gut health, nutrition, health, wellness, and tips for balanced, healthy lifestyle All science, no fad diet talk.

Simple Solution For Unlocking Radiant Clear Skin

Carrot cake crepe recipe (high protein), 3 simple nutrition hacks to hit my daily protein intake, asparagus mushroom spring vegetable frittata.

mission statement

Live a Wellness Simplified Life

Inspire Others to Take Action

EAT YOUR NUTRITION™

Holistic Health Alignment 

Eat Your Nutrition is dedicated to igniting a wellness revolution by empowering individuals with the knowledge and tools to transform their health through nutrition. Our mission is to make holistic wellness achievable and enjoyable for all.

Healthy Habits, Happy Hearts

Self-paced nutrition programs to eat healthy without deprivation. Programs to help you reach your health goals with a holistic gut health approach.

Group Challenges

Supportive group challenges to seek motivation while learning to eat balanced, healthy meals.

Private Coaching

1:1 customized nutrition coaching with dietary protocols, functional nutrition and a holistic digestive health approach.

Shop Seed DS-01™

The best probiotic  which is actually a daily synbiotic on the market. Code: EYN15 for 15% off

Order Pique Tea

Try my favorite tea brand and get 10% off plus free shipping for life. I love Pique's Radiant Skin Duo tea pack. 

On Amazon Shop

Shop all my favorite snacks, kitchen and pantry staples that I use on a regular basis to eat healthy throughout the week. 

What you've loved from my Eat Your Nutrition™ storefront this month.

SHOP MY gut health essentials and nutrition programs

Fuel your wellness journey with Eat Your Nutrition's plant-based protein powder, gut boosts, and more. Download a challenge, program, or meal plan to discover how to "Eat Your Nutrition".

I'm LAURA ANN

Your healthy gut nutritionist, your nutrition bestie....

Hi. If we've never met before, I teach women how to discover effective ways to become the healthiest version of themselves. I created a community where I discuss all things digestive health.

This nutrition program is unique because the theme features thyroid & skin health and how your hormones affect your body. Get hormonal support while eating delicious, healthy recipes, all with beneficial nutrients your body needs. All WITHOUT feeling deprivation or guilt!

Balanced Hormones Clear, Radiant Skin Program

Set The Foundation For Healthy Eating By Learning How To Achieve Clear Radiant Skin With Balanced Hormones Everything you need to balance your hormones and finally clear your skin for good.

“Honestly, Laura's programs changed my relationship with food forever and transformed my whole life.”

Nourish yourself with healthy recipes for balanced, healthy eating. All recipes are gluten-free and made with simple, nutrient-dense whole foods.

Breakfast Recipes

Asparagus & mushroom spring frittata.

Healthy Spring Recipes

Dragon fruit smoothie (high in protein).

Healthy Salad Recipes

Big mac casserole salad, "nourish to flourish".

Brand Partnerships  & Collaborations

Request a media kit if you would like to work with a holistic gut health nutritionist to promote your product that holistically aligns with my brand.

RECENTLY: Pique Seed DS-01™ Joy Organics Culturelle Further Foods Wild Planet Foods

download a cookbook

Healthy Smoothie Recipe Book

Beauty Nutrition Index Cookbook

Easy & Healthy BBQ Cookbook

POPULAR RECIPES

Adrenal Support Cocktail Drink

Easy drinks to relieve constipation fast, ginger turmeric bone broth (anti-inflammatory), 4 clear skin smoothie recipe for acne prone skin.

Yes, I'm Ready to Take the Summer Nutrition Challenge?

Are you ready to take the summer nutrition and health challenge? The  Summer Healthy Eating Nutrition Challenge   is a nutritionally balanced nutrition plan perfect to get you ready for summer.

Favorite Things

What supplements, pantry staples, beauty products, etc does a holistic nutritionist love? Find out here!

Want a Holistic Approach to Healing the Gut?

Find out what program is right for you and your needs. My signature programs are designed to get results.  Transform your heath through healthy eating and a holistic digestive health approach.

Join our exclusive email newsletter

E*y*n newsletter list.

Transform your wellness journey with Eat Your Nutrition's nutrition tips, healthy recipes, and more. Join the email newsletter to learn how to "Eat Your Nutrition".

Subscribers

Monthly Visitors

Money Saved on Healthcare Costs

Hours saved  learning how to do this yourself

follow @eat_your_nutrition

👋 Say goodbye to IBS + Bloating and hello to happy gut health & balanced hormones 🌱 Gluten Free Recipes + Meal Plans

Follow along →

Let's get casual →

I'm real into Pinterest →

Gut Health Nutrition

Laura ann villanueva, bsc, gut health nutritionist.

Balanced, Healthy Eating With Better Gut Health Starts Today! Email: [email protected] Eat Your Nutrition to Better Health!

Receive updates on special promotions, healthy recipes, nutrition tips and tricks.

Eat Your Nutrition ™ All materials 2018-2024 © Laura Villanueva All rights reserved. Privacy, Terms & Conditions | Return & Refund Policy | Design by TONIC Accessibility Statement

Questions & Answers

PicMe | Login | Register

Nutrition Journey: A Beginner’s Guide to Fueling Your Long Runs

by Annéne Maré | Sep 26, 2023 | Featured , Run , Running Training Insights , Training

If you’re wondering about nutrition but unsure of where to start, then don’t worry, you’re not alone.

‘How much of what, when?’ Is a question that’s been at the heart of almost every conversation I’ve had about nutrition in the past few weeks. I’m a novice, experimenting and trying out what works and what doesn’t work as I go along. Luckily for me ever since I’ve been gaining knowledge and implementing it on my runs, I’ve had more of the ‘THIS WORKS!’ than the ‘this doesn’t.’

In this article, I’ll be sharing what’s been working for me. It’s important to note that everybody is different and the best way to find out what works best for you is to start experimenting. 

Pre-Run Nutrition

If you’ve got time before your run to have something small and easily digestible to eat then you should. I try to eat an hour to an hour and a half before the run starts to give my body enough time to digest the meal.

I’ve tried eating oats before a run, but that made me feel too heavy. Then I tried eating pronutro and that worked much better. However, after watching th is video , I started eating slices of toast with peanut butter and banana and it was a win! It’s a delicious breakfast which makes eating in the early hours of the morning just that much better. 

Other meal options you can include before your run are avo on toast, boiled eggs, boiled potatoes, or even a bowl of cereal with good carbohydrates or protein. 

Mid-Run Nutrition

Once you’ve had your breakfast, gotten dressed, and prepped your watch to record the activity, it’s time to shift your focus to the second phase of your nutrition plan; what you are going to eat during the run.

Mid-Run Nutrition: Carbohydrates

If you’re preparing to spend a good few hours on your legs, then carbohydrates are an essential form of nutrition that you need to include in your nutrition. Whether you have this in the form of a gel, a bar, a fluid, or starch, it’s a crucial energy booster for endurance sports. 

I split my carbohydrate intake across different forms of nutrition, but I have found that salted baby potatoes are a game changer. During the long run, it’s good to have something with more substance to eat especially when you’re 5 or 6 hours in and starting to feel hungry. There’s nothing worse than trying to ascend that final climb with a growling stomach and a tired body. The best way to avoid this situation is with some proper food (if that’s what your body requires). 

A few softly boiled salted potatoes midway through will help to avoid the above-mentioned issue. It’s also delicious and I’ve found it’s easy to digest while running. Some runners also prefer a peanut butter sandwich but this was too much chewing for my liking.

Generally speaking, adding between 30 to 60 grams of carbohydrates every hour when you’ll be running for more than an hour is advised. I prefer to ‘sip-sip’ on something every 30 to 40 minutes in the beginning and every 30 minutes towards the end of the run with the trusted baby potatoes in the middle. 

Mid-Run Nutrition: Electrolytes

Electrolytes are also very important for endurance activities and will also help with your post-run recovery. Tailwind is my preferred form of nutrition for carbohydrates and electrolytes. It’s super easy to pour this sachet into your water bottle and sip on it throughout your run. It also tastes quite nice which is another big plus!

Other great forms of electrolytes are the nuun tablets or the Electrolyte +C tablets. 

Mid-Run Nutrition: Caffeine

This is where the gels and the chews come in. I recently tested a caffeine GU on a long run and was amazed at how much energy I had on the climbs and how strong I felt powering through. 

I’ve found that the GU gels are quite sweet, but completely fine if you take them with a few sips of water in between. My personal favourite is the Espresso flavoured GU with caffeine. 

As much as everyone always preaches never to try something new on race day, trying out a new flavour falls within this category. Some of the flavours are quite sweet and even for someone with a sweet tooth like I have, it was too much. 

Other gels that runners rave about are the Maurten gels. These are slightly more expensive, but they’ve got a reputation to boast about! 

Post-Run Nutrition

Now that you’ve finished your day out on the trails, if you have not yet done so already, rehydrate! Drinking enough water before, during, and after your run is crucial to your recovery. 

Once you’ve rehydrated, it’s also important to consider that you need to refuel within the first 30 minutes after an intense training session. More carbohydrates, protein, and healthy fats will also help you recover from the session. 

This is what I started with and which has worked for me up until now whilst training for my first trail marathon. The marathon distance bug has bitten so as I add more kilometers to my session and become a more experienced runner, I will be sure to update you on this nutrition journey!

Get more running-related articles here.

Only fill in if you are not human

A. Terms of Use for users.

1. Who is covered by these General Terms of Use

We at Wild Air Sports, as defined in this website’s imprint, (hereinafter referred to as  “We“  or  “Our“  or  “Us“ ) want to provide you – Our customers, fans and community – the best products, content and services available at any time, on Our webpages and apps (“Platforms”) and to continue to develop these products, content and services with you. However, every cooperation needs a clear set of ground rules in order to guide how we interact with each other and to define core values. These General Terms of Use aim to set out the basic framework between you and Us for Our free products, content and services, and thus form the common basis for us to work together (“Rules”).

2. Scope of application

These General Terms of Use apply to the use of any of Our products, content and services (“Content”) freely available to you on Our Platforms. This includes any use of the Content by you, whether you’re visiting and browsing Our webpages and apps, signing-up for events, newsletters and similar offers, downloading and streaming Our Content, or registering and creating an account.

3. Your obligations as a user

We believe that successful collaboration and social interaction online requires good manners (netiquette) and rules of conduct. Our Content is provided for your personal use only, which means you cannot use it for any commercial or otherwise profit-making purposes. Our cooperation is based on condition that you comply with applicable laws, do not violate Our rights or the rights of third parties and that you use Content solely in a manner consistent with these Rules and do not destroy, damage or otherwise exploit it.

We also believe in the importance of mutual respect and consideration towards others. Therefore, any content that you post using Our services must not contain any form of hate speech, defamation or be otherwise likely to cast a negative light on Us or someone else.

To ensure that everything runs smoothly, we must all be responsible for the content that we own or control. Therefore, you must ensure that any information you provide Us is correct, complete and up to date at all times during our cooperation.

4. Terminating this cooperation

If we determine that things are not working between you and Us, in particular, if you violate any of these Rules, we reserve the right to terminate this cooperation at any time.

5. Our content and services

5.1 All rights to Content reserved by Us

All Content on Our Platforms, including content and services provided by you or any third parties, i.e., in particular all texts, logos, brands, graphics, artwork, sounds, music and software (including the access software) is protected by copyright, personal rights, registered designs, patents, trademarks, service marks, design rights, database rights, trade secrets, rights of confidence and other similar rights (“IPR”). All intellectual property rights existing on the Platforms and to the Content are either Our property or have been licensed to Us. All rights are reserved by Us or, if provided by a third party, they are reserved by the third party (and even if such content or service is not expressly marked as being legally protected or registered, this does not mean that we or third parties waive any applicable intellectual property rights, neither wholly nor partially with respect to such content or service). You are not permitted to reproduce, copy, post, republish, transmit, record, transfer or process any content, materials or portions thereof without Our express written permission in advance, nor are you permitted to do or attempt anything that violates Our intellectual property rights or any intellectual property rights licensed to Us or owned by third parties. This also applies to the ideas and concepts on which the Platforms or Content are based, even if they are not protected by intellectual property rights.

5.2 Your license for use of Our Platforms and Content

While We hold all rights to the Content on Our Platforms, We want to enable you to easily access Our Platforms and Content, so that you can explore everything We have to offer. We therefore grant you a limited license to use Our Content for your personal use only. This means that you can enjoy Our Content as a private individual, whether at home or on the go. Your license does not, however, include the right to use Our Content as part of your commercial business ideas or any other commercial activities, nor does it allow you to reproduce, modify or otherwise exploit Our Content. You are also not permitted to transfer this license to third parties.

We may from time to time give you the ability to embed certain elements contained in the Platforms or Content into third party platforms pursuant to the license terms contained herein. If you do so, you may not modify, build upon or block any portion or functionality of the Content, including links back to Our Platforms. You also agree that We have the right to set Cookies, serve ads and collect information (tracking) through such embed.

Therefore, you undertake to obtain the consent by the user for such use (especially in line with Our  Privacy Policy ) before providing the Content. If user does not provide consent, you may not provide the Content and you inform the user of the possibility to watch the Content (without Cookies) on Our Platforms. In any case you have to comply with the applicable (data protection) law(s) and these Terms.

5.3 Third Party Content

Our Platforms may utilize or incorporate digital content or services from third-party vendors (“Third-Party Content”). You acknowledge and agree that your right to use such content or services of third parties may be subject to additional terms and conditions of the third party providing these services. If you do not agree to these additional conditions, you are not permitted to use the respective third-party content or services.

6. Special features

6.1 Wild Air Sports Account

To access or use account-accessible functionalities of the website, such as, but not limited to library, favourites, interests, video resume, recommendations etc., You may have to become a registered user. We may change, remove and/or add Our account-accessible functionalities from time to time.

6.2 Peer2Peer Service Providers

You should note that by using some of Our Platforms and Content, you are also agreeing that your Internet and connectivity resources may potentially be used by Our P2P service provider (“P2P provider”). Please be aware that though Our P2P provider strives to limit such effect, the use by Our P2P provider of your resources may put a burden on your Internet connection and downloading speed, and might increase your use under a limited Internet connection package. The P2P provider uses your local resources to store content temporarily, upload content to other users, and download content from different users, while temporarily exposing other users to your IP address. This P2P achieves faster access to Our Content through a download from a significant number of simultaneous users of the same content (for example in peak times of live events). You are able to opt-out of the P2P network at the start of each Content.

7. User-Generated Content

7.1 What do We mean by “User-Generated Content”?

Our Platforms offer a variety of features, which enable you to engage with Us and the community by posting your own comments, news, texts, illustrations, data, files, images, graphics, photos, sounds, music, videos, information, content and/or other materials and by liking, sharing and rating. All content contributed by you using these functions is collectively referred to herein as “ User-Generated Content ” or “ UGC ”.

7.2 Unrestricted license to your UGC for Our purposes

In some cases, you or third parties may have copyrights or other intellectual property rights to your UGC. To the extent that you contribute to Our Platforms in the form of UGC, at the time of participation you grant Us a worldwide, unrestricted, irrevocable, non-expiring license free of charge that is transferable to third parties to use your UGC in its full scope and extent by all means and in all media and to create derivative works as well as to adapt, digitize, dub and otherwise exploit your UGC. In particular, this license also includes use of UGC in advertisements and promotional campaigns and is in no case limited to the Platform on which the UGC was provided by you. You agree that you have no right or claim any fees or additional consideration for Our use of the UGC.

Finally, you grant other users permission to access your UGC and to use, reproduce, like and share it, to create derivative works, publicly display and present it, transfer and publish it to the extent this is permitted by the functionality of Our services and these terms of use.

7.3 Viewing and removing UGC

We have the right but not the obligation to monitor UGC. We have the right to modify, withhold, remove or block access to UGC at Our own discretion and for any reason whatsoever.

7.4 Your personal information and UGC

You give Us the right (but not the obligation) to use your biographical information including, without limitation, name, image, voice, biography, likeness and geographic location in connection with broadcasting, printing, online or other use or publication of the UGC in conformance with the above license contained herein.

7.5 General conditions for UGC

Before We can allow you to contribute your UGC, you must agree to comply with the following rules. You therefore undertake, represent and warrant that your UGC shall in no circumstance:

(i) cast a negative light on Us or on Our activities, businesses or brands. In particular, you are prohibited from using the following content in connection with your UGC: (a) illegal products, content, services or materials; (b) coverage of accidents, assaults, catastrophes or riots; and/or (d) competing products (in particular beverages containing caffeine, taurine or guarana);

(ii) be unlawful, threatening, racist, libellous, defamatory, invasive of privacy or publicity rights, vulgar, obscene, profane, pornographic or otherwise objectionable, or otherwise violate any applicable law;

(iii) encourage conduct that would constitute a criminal offence, give rise to civil liability or otherwise violate any law;

(iv) be an advertisement for goods or services or a solicitation of funds;

(v) enable the identification of personal information such as messages, phone numbers, social security numbers, account numbers, addresses, or employer references; or

(vi) contain any virus, trojan horses or other harmful code or script.

Moreover, any conduct that We believe, in Our sole discretion, restricts or inhibits any other user from using or enjoying Our Platforms or Content will not be permitted.

7.6 Guarantees and indemnification

In order to ensure that these rules are complied with and to safeguard Our interactions, you provide the following guarantees and indemnification to Us with respect to your UGC:

You acknowledge and agree that you are solely responsible for the UGC you submit. You represent and warrant that you are the owner of all rights to your UGC and that it does not violate or infringe any third-party rights such as personality rights (in particular the right to one’s own image), intellectual property rights such as trademarks, patents, copyrights or other legally protected property rights.

You further represent and warrant that all the requisite rights, approvals, permissions and waivers of rights have been properly obtained from each participant, actor, moderator, contributor, or other persons involved in the UGC or the associated rights, services or institutions, and that you are authorized to exercise those rights at your own discretion and in the scope and extent provided for herein.

You agree to indemnify and hold Us fully and completely harmless from any third-party claims arising in connection with the upload of your content and Our use thereof for the purposes stipulated at the time of upload, as a result of your negligent or intentional violation of your above guarantees.

8 Liability

We and Our employees, distributors, licensors and representatives cannot be made liable for Our free Content, whether by contract, tort (including and without limitation negligence) or other act or omission, regardless of whether such act or omission is direct, indirect, consequential or specific. The exclusions set forth in this section apply even if the loss or harm suffered by you was or should have been foreseen by Us and/or you informed Us of the risk that you suffered the loss or harm. Nothing in these General Terms of Use shall limit or exclude Our liability for death or personal injury caused by Our negligence, for fraud or fraudulent misrepresentation or for any other type of liability which cannot be limited or excluded by applicable law, or otherwise affect your statutory rights as a consumer.

9 Final words and rules

Each provision of these Rules applies separately and independently. If any provision of these Rules is or becomes invalid or unenforceable, whether in part or as a whole, the remaining provisions of these Rules shall remain unaffected. In such case, the affected provision will either be construed and modified to the minimum extent necessary to render it valid or repealed and replaced with a valid provision that best gives effect to the purpose of these Rules and enables them to remain in full force and effect to the extent permitted by law.

These Rules shall be governed by and construed in accordance with the laws of the country, where the entity named in the imprint is seated. All disputes arising out of or in connection with these Rules, including any questions regarding their existence, validity or termination, shall exclusively be settled by the court responsible for commercial matters in the city of the country, where the entity named in the imprint is seated, without reference to its rules relating to conflicts of law. The application of the United Nations Convention on Contracts for the International Sale of Goods of 11 April 1980 shall be excluded.

The original version of the Rules is in English. Any translated version is for your convenience and information only. In case of disputes the English text shall prevail.

B. Terms of Use for users from the United States:

These Terms of Use (“Terms”) set out the terms and conditions by which Wild Air Sports, whose offices are at Oberst Lepperdinger Straße 11-15, 5071 Wals-Siezenheim, AUSTRIA, and its affiliates (hereinafter “ we ” or “ us ” or “ our ”) offer you access to our Properties. By “Properties” We mean websites, widgets and embedded content, apps on mobile devices, gaming consoles, connected devices or other consumer electronic devices, social media experiences or other places where this Policy is referenced or posted.

THESE TERMS CONTAIN A BINDING ARBITRATION PROVISION. YOU AGREE THAT, EXCEPT FOR CERTAIN TYPES OF DISPUTES DESCRIBED BELOW, ALL DISPUTES BETWEEN YOU AND US WILL BE RESOLVED THROUGH BINDING INDIVIDUAL ARBITRATION, AND YOU WAIVE ANY RIGHT TO PARTICIPATE IN A CLASS ACTION, CLASS ARBITRATION, OR REPRESENTATIVE ACTION. PLEASE READ THE SECTION TITLED “DISPUTES; ARBITRATION; CLASS ACTIONS; JURY TRIAL” BELOW TO LEARN MORE.

Using these Properties indicates your unconditional agreement to these Terms, including our  Privacy Policy , as updated from time to time. If you are under 18, you must obtain the consent of your parent or guardian to access our Properties. If you are under 13 years old, you are not permitted to register as a user, sign up for any promotional messages (see below), or otherwise provide us any personal information. Supplemental terms may apply to some Properties, such as refund and shipping policies, or rules for a contest or sweepstakes, and are deemed a part of these Terms as appropriate. Our  Privacy Policy  explains how we treat your “Personally Identifiable Information” and “Non-personally Identifiable Information” as we define those terms in the  Privacy Policy . The supplemental terms will apply to the extent there is a conflict with these Terms. These Terms (including the  Privacy Policy  and any additional terms incorporated by reference) constitute the entire agreement between you and us, and supersede all other written or oral agreements.

Our Properties contain “Property Content” (as defined below) that may include dangerous activities performed by professionals or under the supervision of professionals. Accordingly, we ask that you do not attempt or recreate any of the activities performed in our Property Content.

1. PURPOSE AND USE

A. We provide our Properties for entertainment, informational and/or promotional purposes only. We grant you a non-exclusive, non-assignable, non-sublicensable limited license to our Properties and Property Content for your personal, non-commercial use only. “Property Content” means our Properties and all they contain, including but not limited to any video, music, text, images, graphics, sounds, information, URLs, technology, documentation and interactive features included with or available through our Properties, derivative works or enhancements, and all intellectual property rights to the same, including all copyrights, patents, trademarks, service marks, trade names and trade dress.

B. We may from time to time give you the ability to embed certain elements contained in the Properties or Property Content into third party platforms pursuant to the license terms contained herein. If you do so, you may not modify, build upon or block any portion or functionality of the Property Content, including links back to our Properties. You also agree that we have the right to serve ads and collect information through such embed. In addition, you will post your own terms and privacy policy consistent with applicable law, your use of our content, these Terms and our  Privacy Policy .

C. You are responsible for your use of the Properties. Our goal is to create a positive, useful, and safe user experience. To promote this goal, we prohibit certain conduct that may be harmful to other users or to us. When you use the Properties, you may not:

i. violate any law or regulation;

ii. violate, infringe, or misappropriate other people’s intellectual property, privacy, publicity, or other legal rights;

iii. post or share anything that is illegal, abusive, harassing, harmful to reputation, pornographic, indecent, profane, obscene, hateful, racist, discriminatory or otherwise objectionable;

iv. send unsolicited or unauthorized advertising or commercial communications, such as spam;

v. use any means to spider, harvest, scrape, crawl, or participate in the use of software, including spyware, to collect data from the Site or Services or any Web pages contained in the Properties;

vi. transmit any viruses or other computer instructions or technological means whose purpose is to disrupt, damage, or interfere with the use of computers or related systems;

vii. stalk, harass, or harm another individual;

viii. impersonate any person or entity or perform any other similar fraudulent activity, such as phishing;

ix. attempt to circumvent any technological measure implemented by us or any of our providers or any other third party (including another user) to protect the Properties;

x. attempt to decipher, decompile, disassemble, or reverse engineer any of the software or other underlying code used to provide the Properties; or

xi. advocate, encourage, or assist any third party in doing any of the foregoing.

2. USER CONTENT

A. “User Content” includes video, text, images, sounds and any other information (including names and likenesses), material or ideas you provide to us. When you post or otherwise make available User Content, you grant us a universal, royalty-free, perpetual, irrevocable, non-exclusive, fully sublicensable and transferable right to host, store, use, reproduce, modify, distribute, create derivative works based upon, translate, communicate, publicly display, publicly perform, communicate, transmit, display advertisements in connection with and publish the User Content in whole or in part as we in our sole discretion deem appropriate in any format, media or technology now known or later developed, including for purposes of advertising or promoting the Properties or us. You represent that User Content you provide is original with you, does not and will not (when used by us consistent with the above license) violate or infringe upon the rights of any third parties, including, without limitation, any intellectual property rights and rights of publicity and/or privacy.

B. You agree and understand that we are not obligated to use any User Content and you have no right to compel such use. You understand and acknowledge that we have wide access to ideas, stories, designs, and other materials, and that new ideas are constantly being submitted to it or being developed by our own employees. Many ideas or stories may be competitive with, similar or identical to your User Content in structure, purpose, function, theme, idea, plot, format or other respects. You acknowledge and agree that you will not be entitled to any compensation as a result of our use of any such similar or identical material. Finally, you acknowledge that, with respect to any claim you may have relating to or arising out of our actual or alleged exploitation or use of any User Content or other material you submit to the Properties or us, the damage, if any, thereby caused will not be irreparable or otherwise sufficient to entitle you to injunctive or other equitable relief and your rights and remedies in any such event shall be strictly limited to the right to recover damages, if any, in an action at law consistent with the terms set forth in the sections entitled  “DISPUTES RESOLUTION AND MANDATORY ARBITRATION; NO CLASS ACTIONS; NO JURY TRIAL” .

3. ACCOUNTS, REGISTRATION, TERMINATION

A. To access or use some features of our Properties, you may have to become a registered user. If you are under the age of sixteen (16), then you are not permitted to register as a user, sign up for any Promotional Messages (see below), or otherwise provide us any personal information. B. If you become a registered user, you will provide true, accurate and complete registration information and, if such information changes, you will promptly update the relevant registration information. During registration, you will create a username and password (a “Account”). You are responsible for the activity that occurs under your Account, and for maintaining the confidentiality of your Account. You agree to  Contact Us  immediately if you become aware of any breach of security or unauthorized use of your Account. C. You may terminate your Account at any time by  Contacting Us . Account terminations (initiated by you or us) are generally permanent and cannot be undone. If your Account is terminated, you will no longer have access to information you have stored within our applicable Properties (for example, content that you liked, event registrations). Further, if you are participating in a Promotion (see below) when your Account is terminated, you may be automatically disqualified and/or lose the ability to claim a prize/reward). For these and other reasons, prior to termination of your Account, please ensure that you have saved all information that you wish to keep. D. Your Account may give you access to our other Properties, which may have different terms of use that will be made available and apply independently of these Terms.

4. PROMOTIONAL OFFERS

All promotional offers, sweepstakes, contests, giveaways and other promotions (“Promotions”) we may offer from time to time are subject to these Terms and any supplemental terms we disclose. Generally, with or without notice, we reserve the right to modify, suspend, cancel or terminate any Promotion in appropriate circumstances, including to extend or resume the stated entry period, disqualify any participant or entry, or award prizes in an alternate manner. You are responsible for all costs, expenses or taxes associated with your participation and/or receipt of any prizes or awards. We may condition your participation or receipt of a prize/award on the execution of a release and/or other agreements. By accepting a prize or award, you automatically consent to and grant us the right to use of your name, image, likeness, statements, biographical information and other information about you for publicity, advertising and promotional purposes, all without additional permission from or compensation to you.

5. PROMOTIONAL MESSAGES

A. Our Properties may include sending you promotional and non-promotional e-mails/ newsletters, text/SMS messages, chat messages, or other electronic or offline messages. The promotional messages may be recurring, meaning we will continue to send them to you until you unsubscribe via any of our disclosed methods.

B. Text/SMS Messages (“Message Service”). In addition to any terms specifically disclosed when you enroll for a Message Service:

i. “Message and Data Rates May Apply” which means that you may be charged message and/or data charges by your wireless carrier depending on your service plan.

ii. You certify that you are either the account holder or otherwise responsible for paying any wireless carrier charges associated with the Message Service or, if you are under the age of 18, that you have the permission of the account holder/person responsible for any such charges.

6. PAID TRANSACTIONS

A. we may make certain of our Properties (including applications, games, software and other digital content) available directly or through authorized third parties for a one-time license fee, on a subscription basis or under any other lawful pricing structure. The prices displayed on or for our Properties are in U.S. Dollars (“Prices”) and, unless we state otherwise in writing, exclude taxes and other government charges (“Taxes”), as well as delivery fees (as applicable). In connection with any order you place involving our Properties (each, an “Order”), you agree to pay the Prices, Taxes and other charges disclosed to you at check-out. All Prices are subject to change without notice. Orders are not final until we accept the Order. The Price charged for any of our Properties will be the price in effect at the time the order is placed. We strive to display accurate price information, however we may, on occasion, make inadvertent typographical errors, inaccuracies or omissions related to pricing and availability. We reserve the right to correct any errors, inaccuracies, or omissions at any time and to cancel any orders arising from such occurrence

B. In connection with any Order involving a virtual item (including characters, names, skins, goods) or in-game currency (together, “Digital Items”), you are paying for a limited, non-assignable license to access and use such Digital Items as intended by and solely as permitted within the Property. You do not have any right to reproduce, distribute, communicate to the public, make available to the public or transform any of our Properties or Digital Items via any online media, in any media format or channel now known or hereafter devised (except as may be expressly described or contemplated within our applicable Property). Digital Items purchased or available to you in or via our Properties can only be used in connection with the applicable Property associated with the Order. Digital Items are not redeemable or subject to refund and cannot be traded outside of any of our Properties for money or other items for value (for example, in-game currency has no cash value). We may modify or discontinue any or all Digital Items at any time, with or without notice to you.

C. Some of our Properties require or allow for paid subscriptions. By signing up for a subscription, you agreed that your subscription may be automatically renewed and, unless you cancel your subscription, you authorized the charges to your payment method for the renewal term. From time to time, we may offer a free trial subscription. If you register for a free trial subscription, we will begin to bill your account when the free trial subscription expires, unless you cancel your subscription before that time. If you cancel your subscription early, unless we provide otherwise in writing, you will not receive a prorated refund, but you will continue to have access to the product or service until the end of the term during which you canceled the subscription.

D. We reserve the right to refuse or cancel any Order prior to delivery. Some situations that may result in your Order being cancelled include system or typographical errors, inaccuracies in product or pricing information or product availability, fairness among customers where supplies are limited, or problems identified by our credit or fraud departments. We also may require additional verification or information before accepting an Order. We will contact you if any portion of your Order is cancelled or if additional information is required to accept your Order. If your Order is cancelled after we have processed your payment but prior to delivery, we will refund your payment.

E. When you provide payment information, you represent and warrant that: (i) the credit card information you supply to us or our processor is true, correct and complete; (ii) you are duly authorized to use such credit card for the purchase; (iii) charges incurred by you will be honored by your credit card company; and (iv) that all the information you provide is accurate and that you will notify us of any subsequent changes.

F. You may have the right to cancel an Order placed depending on the nature of the applicable Property ordered and a return policy associated with the same . Please note that Orders for Digital Items, personalized items and items with a seal that has been broken are typically non-refundable. Subject to the foregoing, unless we provide otherwise in writing, the return period associated with our Properties (including any physical goods you may order) is thirty (30) from delivery. Depending on the nature and condition of the applicable item returned, you may be required to pay for return shipping fees and may only receive a pro rata portion of the amount originally paid.

7. COPYRIGHT POLICY

If you believe that any content appearing on a Property infringes your copyright rights, please forward the following information in writing to our “Copyright Agent”:

i. your name, address, telephone number, and e-mail address;

ii. a description of the copyrighted work that you claim has been infringed;

iii. the exact URL or a description of each place where alleged infringing material is located;

iv. a statement by you that you have a good faith belief that the disputed use has not been authorized by you, your agent, or the law;

v. your electronic or physical signature or the electronic or physical signature of the person authorized to act on your behalf; and

vi. a statement by you that the information in your notice is accurate, and a statement made under penalty of perjury that you are the copyright owner or authorized to act on the copyright owner’s behalf.

Our Copyright Agent’s address is:

Wild Air Sports

Email:  [email protected]

We will review any notices of copyright infringement and take appropriate action. Inquiries that do not follow this procedure may not receive a response. Any notices of copyright infringement are subject to counter-notice as detailed below.

If you believe the content that was removed (or to which access was disabled) is not infringing, or that you have the authorization from the copyright owner, the copyright owner’s agent, or pursuant to the law, to post and use such content, you may submit a counter-notice to the address listed above containing the following information:

i. Your physical or electronic signature;

ii. Identification of the content that has been removed or to which access has been disabled and the location at which the content appeared before it was removed or disabled;

iii. A statement that you have a good faith belief that the content was removed or disabled as a result of mistake or a misidentification of the content; and

iv. Your name, physical address, telephone number, and e-mail address, a statement that you consent to the jurisdiction of the federal court in Los Angeles, California, and a statement that you will accept service of process from the person who provided notification of the alleged infringement.

After we receive your counter-notification, we will forward it to the party who submitted the original claim of copyright infringement. Please note that when we forward the counter-notification, it includes your personal information. By submitting a counter-notification, you consent to having your information revealed in this way. We will not forward the counter-notification to any party other than the original claimant.

After we send out the counter-notification, the claimant must then notify us within 10 days that he or she has filed an action seeking a court order to restrain you from engaging in infringing activity relating to the content that was removed or disabled. If we receive such notification we will be unable to restore the material. If we do not receive such notification, we may reinstate the material.

8. THIRD PARTY INDEMNITY

You agree to indemnify and hold harmless “Our Parties” (as defined below) from and against any and all “Losses” (as defined below) that may arise in connection with: (i) your use of the Properties in violation of these Terms; (ii) User Content provided by you; or (iii) any actual or alleged violation or breach by you of these Terms. “Our Parties” means Wild Air Sports and its officers, directors, employees, parents, partners, successors, agents, distribution partners, affiliates, subsidiaries and their related companies. “Losses” means claims, liabilities, losses, damages, obligations, costs and expenses (including reasonable attorneys’ fees and costs). You agree to cooperate fully with us in the defense of any claim that is the subject of your obligations hereunder.

9. WARRANTIES; LIABILITY

A. YOU EXPRESSLY AGREE THAT USE OF OUR PROPERTIES IS AT YOUR SOLE RISK AND THAT YOU WILL BE SOLELY RESPONSIBLE FOR ANY DAMAGE ARISING FROM DOING SO. WE ARE NOT RESPONSIBLE FOR THE ACTIONS, CONTENT, DATA, OR INFORMATION SHARED BY THIRD PARTIES. OUR PROPERTIES (INCLUDING SOFTWARE) AND ALL ASSOCIATED CONTENT ARE PROVIDED ON AN “AS IS” AND “AS AVAILABLE” BASIS WITHOUT WARRANTY OF ANY KIND, EITHER EXPRESS OR IMPLIED. TO THE FULLEST EXTENT PERMITTED BY LAW, WE DO NOT MAKE ANY COMMITMENTS ABOUT ANY CONTENT WITHIN OUR PROPERTIES, ANY SPECIFIC FUNCTIONS OR THE RELIABILITY, ACCURACY, SECURITY, TIMELINESS, NON-INFRINGEMENT, OR AVAILABILITY OF OUR PROPERTIES OR ANY ASSOCIATED CONTENT TO MEET YOUR NEEDS. TO THE FULLEST EXTENT PERMITTED BY LAW, WE DISCLAIM THE WARRANTY OF MERCHANTABILITY, FITNESS FOR A PARTICULAR PURPOSE OR THOSE ARISING OUT OF A COURSE OF DEALING OR USAGE OF TRADE, AND ALL OTHER IMPLIED WARRANTIES.

B. WHEN PERMITTED BY LAW, OUR PARTIES WILL NOT BE RESPONSIBLE FOR LOST PROFITS, REVENUES OR DATA, FINANCIAL LOSSES OR INDIRECT, SPECIAL, INCIDENTAL, CONSEQUENTIAL, EXEMPLARY OR PUNITIVE DAMAGES. TO THE EXTENT PERMITTED BY LAW, THE TOTAL LIABILITY OF OUR PARTIES FOR ANY CLAIMS UNDER THESE TERMS, INCLUDING FOR ANY IMPLIED WARRANTIES, IS LIMITED TO THE AMOUNT THAT YOU PAID US TO USE THE PROPERTIES (OR, IF WE CHOOSE, TO SUPPLY YOU WITH THE PROPERTIES AGAIN).

BY ACCESSING THE PROPERTIES, YOU UNDERSTAND THAT YOU MAY BE WAIVING RIGHTS WITH RESPECT TO CLAIMS THAT ARE AT THIS TIME UNKNOWN OR UNSUSPECTED, AND IN ACCORDANCE WITH SUCH WAIVER, YOU ACKNOWLEDGE THAT YOU HAVE READ AND UNDERSTAND, AND HEREBY EXPRESSLY WAIVE, THE BENEFITS OF SECTION 1542 OF THE CIVIL CODE OF CALIFORNIA, AND ANY SIMILAR LAW OF ANY STATE OR TERRITORY, WHICH PROVIDES AS FOLLOWS:

“A GENERAL RELEASE DOES NOT EXTEND TO CLAIMS THAT THE CREDITOR OR RELEASING PARTY DOES NOT KNOW OR SUSPECT TO EXIST IN HIS OR HER FAVOR AT THE TIME OF EXECUTING THE RELEASE AND THAT, IF KNOWN BY HIM OR HER, WOULD HAVE MATERIALLY AFFECTED HIS OR HER SETTLEMENT WITH THE DEBTOR.”

A general release does not extend to claims that the creditor or releasing party does not know or suspect to exist in his or her favor at the time of executing the release and that, if known by him or her, would have materially affected his or her settlement with the debtor or released party.

C. YOU AGREE THAT ANY CAUSE OF ACTION ARISING OUT OF, RELATING TO, OR IN ANY WAY CONNECTED WITH ANY OF OUR PROPERTIES OR THESE TERMS MUST COMMENCE WITHIN ONE (1) YEAR AFTER THE CAUSE OF ACTION ACCRUES; OTHERWISE, SUCH CAUSE OF ACTION SHALL BE PERMANENTLY BARRED. THIS PROVISION IS NOT APPLICABLE IN NEW JERSEY.

These Terms shall be construed in accordance with the laws of the State of California without regard to its conflict of laws rules. Any permitted court legal proceedings against one of Our Parties (i.e., those not subject to Mandatory Arbitration, as provided below) that may arise out of, relate to, or be in any way connected with our Properties.

10. DISPUTE RESOLUTION & MANDATORY ARBITRATION

(A) We each agree to first contact each other with any disputes and provide a written description of the problem, all relevant documents/information and the proposed resolution. You agree to contact us with disputes by contacting us at Contact Us. We will contact you based on the contact information you have provided us.

(B) If after 30 days the parties are unable to resolve any dispute raised under the previous provision, the dispute may only be submitted to arbitration consistent with this Section. We each understand that either of us would have had a right or opportunity to litigate disputes through a court and to have a judge or jury decide their case, but we are instead voluntarily choosing to have any disputes resolved through binding arbitration.

(C) We each agree that any claim or dispute between us, and any claim by either of us against any agent, employee, successor, or assign of the other, including, to the full extent permitted by applicable law, third parties who are not signatories to this agreement, whether related to this agreement or otherwise, including past, present, and future claims and disputes, and including any dispute as to the validity or applicability of this arbitration clause, shall be resolved by binding arbitration administered by the JAMS under its rules and procedures in effect when the claim is filed. The rules and procedures and other information, including information on fees, may be obtained from JAMS’ website (www.jamsadr.com) or by calling JAMS at 949-224-1810.

(D) We are entering into this arbitration agreement in connection with a transaction involving interstate commerce. Accordingly, this arbitration agreement and any proceedings thereunder shall be governed by the Federal Arbitration Act (“FAA”), 9 U.S.C. §§ 1-16. Any award by the arbitrator(s) may be entered as a judgment in any court having jurisdiction.

(E) Exception to Arbitrate. We each agree as follows: (i) either of us may bring qualifying claims in small claims court; (ii) to the extent state law permits either of us to seek injunctive or other equitable relief outside of arbitration, we each agree that such actions will be brought exclusively in the U.S. District Court for the Southern District of California or state court located in Los Angeles. we each consent and submit to the personal jurisdictions of these courts; and (iii) as set forth below, we each agree that any arbitration will be solely between you and Our Party, not as part of a classwide claim. If for any reason any court or arbitrator holds that this restriction is unconscionable or unenforceable, then our agreement to arbitrate doesn’t apply and we each agree to resolve the dispute in court.

11. NO CLASS ACTIONS

TO THE EXTENT ALLOWED BY LAW, WE EACH WAIVE ANY RIGHT TO PURSUE DISPUTES ON A CLASSWIDE BASIS; THAT IS, TO EITHER JOIN A CLAIM WITH THE CLAIM OF ANY OTHER PERSON OR ENTITY, OR ASSERT A CLAIM IN A REPRESENTATIVE CAPACITY ON BEHALF OF ANYONE ELSE IN ANY LAWSUIT, ARBITRATION OR OTHER PROCEEDING.

12. NO TRIAL BY JURY

TO THE EXTENT ALLOWED BY LAW, WE EACH WAIVE ANY RIGHT TO TRIAL BY JURY IN ANY LAWSUIT, ARBITRATION OR OTHER PERMITTED PROCEEDING.

13. AMENDMENTS; ASSIGNMENT

You agree that we may update these Terms at any time, and it is your obligation to check for updates. Updates do not apply retroactively. You may not assign these Terms or assign any rights or delegate any obligations hereunder, in whole or in part.

14. MISCELLANEOUS

A. Except as provided in these Terms, these Terms constitute the entire agreement of the parties with respect to the subject matter hereof and supersedes all prior or contemporaneous written or oral agreements between the parties with respect to the subject matter hereof. We reserve the right to provide you with operating rules or additional terms that may govern your use of our Properties generally or any unique aspect (“Additional Terms”). For instance, we may provide you Additional Terms relating to the cancellation or returned to an Order (see Section 6 above). To the extent any Additional Terms conflict with these Terms of Use, the Additional Terms will control.

B. Other than as set forth herein, these terms do not create any rights in favor of any third party. Our failure to take action to enforce our rights does not mean that we give up those rights or cannot take such action in the future. Our Properties may integrate, be integrated into, or be provided in connection with third-party websites, services, applications, platforms, and/or content (“Third-Party Solutions”). We do not control any Third-Party Solutions or any provider of such Third-Party Solutions (“Third-Party Providers”). If your access to any of our Properties is dependent on a Third-Party Solution (for example, accessing our application using an Apple iOS, Android, Microsoft Windows-powered device or gaming platform), then the applicable Third-Party Provider (for example, Apple Inc., Google, Inc. or Microsoft Corporation), shall be a third-party beneficiary of these Terms. However, no such Third-Party Provider is obligated to you under or otherwise a party to these Terms. Further, you agree to comply with, and your use of our applicable Property is conditioned upon your compliance with, all terms and conditions applicable the Third-Party Solution (for example, Apple and Android App Store terms). You represent to us that you have read and agreed to all such Third-Party Provider terms.

C. If you access the Properties from locations outside of the U.S. you do so on your own initiative and at your own risk, and you are solely responsible for compliance with local laws, if and to the extent local laws are applicable.

D. If a provision in these Terms is found to be illegal or unenforceable, that provision shall be removed from these Terms and the remaining provisions of these Terms shall remain in force.

E. At any time and for any reason or no reason we may restrict, suspend or terminate your access to the Properties, terminate your Account, and add, remove or modify functionality.

F. When using our Properties, you agree to comply with all applicable laws and regulations.

G. You agree to fully cooperate with us to investigate any suspected or actual activity that is in breach of these Terms.

H. Our Properties may link or contain links to other websites maintained by our licensors, affiliates and/or third parties. We do not operate, control or necessarily endorse the content found on these third-party websites. You assume sole responsibility for your use of third-party links and any content posted on third-party websites.

KAP sani2c Stage 1 Results | The Race Has Been Blown Wide Open

Racing Highlights | KAP sani2c Stage 1

KAP sani2c | Some ‘Sani Spice’ In Store For The Race Prologue

How To Optimise Your Recovery Strategies for Peak Performance at a Mountain Bike Stage Race

Event coverage.

Imbuko Big 5 MTB Challenge

KAP sani2c 2024

Midmar Mile 2024

Wines2Whales 2023

Woolworths X TRI SERIES

• Skills Series
• Rock Climbing

5 Best Ideas to Start Your Nutrition Journey

The key to a healthy diet is to start your nutrition journey-consume the appropriate number of calories for your level of activity in order to balance the energy you consume with the energy you expend. If you consume more calories than your body requires, you will gain weight because the energy you do not utilize is stored as fat. You will lose weight if you eat and drink too little.

You should also consume a variety of meals to ensure a well-balanced diet and that your body receives all of the nutrients it requires. Men should consume around 2,500 calories every day (10,500 kilojoules). Women should consume around 2,000 calories each day (8,400 kilojoules).

Here are 5 Best Ideas to Start Your Nutrition Journey;

1. make your meals up of high-fiber starchy carbs..

Starchy carbs should account for little more than one-third of your total caloric intake. Potatoes, bread, rice, pasta, and cereals are among them. To start your nutrition journey, choose higher fiber or wholegrain options, such as wholewheat pasta, brown rice, or skin-on potatoes.

They have more fiber than white or refined starchy carbs and might keep you fuller for longer. Include at least one starchy dish with each major course. Some individuals believe that starchy meals are fattening, yet the carbohydrate they contain delivers less than half the calories of fat.

Keep a watch on the fats you use while preparing or serving these meals since these are what add calories – for example, oil on chips, butter on toast, and creamy sauces on pasta.

2. Consume plenty of fruits and vegetables

Every day, it is start your nutrition journey advised that you consume at least 5 servings of a variety of fruits and vegetables. Fresh, frozen, canned, dry, or juiced are all options. Getting your 5 A Day is simpler than it seems. Why not add a banana to your breakfast cereal or replace your mid-morning snack with a piece of fresh fruit?

Fresh, canned, or frozen fruit and vegetables include 80g. A serving of dried fruit (reserved for mealtimes) is 30g. A 150ml glass of fruit juice, vegetable juice, or smoothie also counts as one serving, but restrict your intake to no more than one glass per day since these beverages are high in sugar and may harm your teeth.

3. Consume more fish, particularly fatty fish.

Fish is high in protein and provides a variety of vitamins and minerals. Aim for at least two servings of fish every week, including at least one serving of fatty fish. Omega-3 fats found in oily seafood may help reduce heart disease. Among the oily fish are salmon\strout\sherring\ssardines\spilchards\smackerel.

Fish that are not greasy include haddock, splice, solely, scored, sauna, skate, and shake. Fresh, frozen, and canned fish are all options, but keep in mind that canned and smoked fish may be rich in salt. Most individuals should consume more fish, however, some varieties of fish have advised restrictions.

4. Reduce your intake of saturated fat and sugar.

You need fat in your diet, but you must be mindful of the quantity and kind of fat you consume to start your nutrition journey. Saturated fat and unsaturated fat are the two basic forms of fat. Too much-saturated fat may raise your blood cholesterol levels, increasing your chance of getting heart disease.

Men should consume no more than 30g of saturated fat per day on average. Women should consume no more than 20g of saturated fat per day on average. Children under the age of 11 should consume less saturated fat than adults, but a low-fat diet is not appropriate for children under the age of five.

Saturated fat may be found in a variety of foods, including fatty pork chops sausages butter hard cheese cream cakes biscuits, salads, and spies. Eat less saturated fat and more unsaturated fat-containing foods, such as vegetable oils and spreads, oily salmon, and avocados.

Instead of butter, lard, or ghee, use a little quantity of vegetable or olive oil, or reduced-fat spread. When eating beef, consider lean cuts and trim away any apparent fat. Because all kinds of fat are rich in energy, they should be consumed in moderation.

Consuming sugary meals and beverages on a regular basis raises your chances of obesity and tooth damage. Sugary meals and beverages are frequently rich in energy (measured in kilojoules or calories) and may contribute to weight gain if taken in excess.

Many packaged meals and beverages have unexpectedly high levels of free sugars. Many foods contain free sugars, including effervescent drinks with added sugar breakfast cereals high in sugar cakes, cookies, pastries, puddings, sweets, and chocolate-flavored alcoholic beverages food labels may be useful.

Use them to determine how much sugar is in foods. More than 22.5g of total sugar per 100g indicates that the food is high in sugar, whereas 5g or less per 100g indicates that the item is low in sugar.

5. Limit your salt intake to no more than 6g per day for adults.

Excessive salt consumption may elevate blood pressure. High blood pressure increases the risk of developing heart disease or having a stroke. You may be consuming too much salt even if you don’t add it to your diet to start your nutrition journey .

Three-quarters of the salt you consume is already present in the food you purchase, such as morning cereals, soups, bread, and sauces. Use food labels to help you save money. A meal with more than 1.5g of salt per 100g is rich in salt. Adults and children over the age of 11 should consume no more than 6g of salt (approximately a teaspoonful) each day. Even younger children should have less.

Bioinformatics: Unraveling the Power of Big Data in Biotechnology

Biotech Breakthroughs in Neurodegenerative Diseases: A Beacon of Hope

The Role of Nanotechnology in Biomedicine: Applications in Diagnosis and Therapy

Popular posts.

Understanding Omeprazole for Dogs: Uses, Dosage, and Side Effects

Understanding Peroneal Tendonitis: Causes, Symptoms, and Treatment Options

Zyme Communications Expands UK Headquarters at Cambridge Innovation Park

The Lifesciences Magazine is a global healthcare solutions platform that paves the way for various healthcare innovations, expert advice, and the success stories of professionals in the field who are driving transformation with their innovative thinking.

• Lifesciences

Send us a newsletter to get update

• [email protected]
• +1 (408) 520-9503
• San Jose, California

Copyright © 2024: The Lifesciences Magazine | All rights reserved.

• Privacy Policy
• Terms & Conditions

Nutrition 101 with Coach Lamby and Dwayne Working Weights LLC Podcast

In this episode of Working Weights LLC, join Coach Lamby and Dwayne as they delve into the essential fundamentals of nutrition for optimizing your fitness journey. Whether you're a seasoned gym-goer or just starting out, understanding how to fuel your body properly is crucial for reaching your goals. Coach Lamby, with his years of experience in personal training and nutrition coaching, breaks down the basics in a clear and accessible manner. Together with Dwayne, they explore topics such as macronutrients, micronutrients, and calories. So grab your favorite protein shake and join Coach Lamby and Dwayne for an enlightening discussion that will empower you to make informed choices about what you put on your plate and fuel your body for success. https://drive.google.com/drive/folders/1cDn3yjUEgb86K9DWMm9zGtPmQFnqX7UX?usp=sharing https://youtu.be/nakF9HobXRM

• More Episodes
• © 2024 Working Weights LLC Podcast

Simple Steps to Get Back on Track with Your Nutrition Journey

Nutrition is the cornerstone of good health and well-being. However, mastering good eating habits can prove challenging, especially when we are busy, stressed, or facing emotional triggers. If you’re feeling sluggish, bloated, or experiencing other health issues, it’s time to refocus on your nutrition. In this blog post, we’ll explore simple steps to get back on track with your nutrition journey.

Table of Contents

Understanding the Basics of Nutrition

Good nutrition starts with understanding the basics of how your diet impacts your overall health. Here are some key aspects of nutrition to consider:

What is nutrition?

Nutrition is the study of how food and nutrition affect the body’s metabolism, growth, and repair. It involves the process of food digestion, absorption, utilization, and elimination.

Nucific products offers a broad selection of bestsellers, enhancing digestion, weight loss, metabolism, and supporting heart, brain, and bone health.

The role of macronutrients and micronutrients in your diet

Macronutrients include carbohydrates, proteins, and fats, which provide energy and are necessary for various bodily functions. Micronutrients include vitamins and minerals, which are essential for processes such as enzyme reactions and immune function.

How calories work

Calories are a measure of the energy value of food. Your daily calorie intake should match or slightly exceed your daily energy output to maintain weight. Consuming too many calories can lead to weight gain, whereas consuming too few calories can result in weight loss.

Understanding portion control

Portion control is vital for maintaining a healthy weight and preventing overeating. Use measuring cups, portion plates, and food scales to measure out appropriate serving sizes.

Common Traps to Avoid

Avoid these common traps that can derail your nutrition journey:

Emotional eating

Many of us turn to food for comfort when under stress or dealing with difficult emotions. Learn to identify these triggers and find alternative ways of coping, such as exercise or meditation.

Skipping meals

Skipping meals can cause hunger pangs and lower your blood sugar levels, leading to overeating. Plan for regular, balanced meals and snacks to keep your energy levels stable.

Relying on processed foods

Processed foods are often high in calories, additives, preservatives, and sugar. Instead, opt for whole, nutrient-dense foods like fresh fruits and vegetables, whole grains, lean proteins, and healthy fats.

Not drinking enough water

Water is essential for proper digestion, hydration, and metabolism. Aim for at least eight glasses of water per day.

Identifying Your Nutritional Goals

Identifying your nutrition goals is essential for creating a personalized nutrition plan that works for you. Here are some common nutritional goals to consider:

Weight loss

Weight loss goals often involve calorie reduction, portion control, and increased physical activity.

Muscle gain

Muscle gain goals involve increasing protein-rich foods and strength training exercises.

Overall health

Overall health goals involve maintaining a balanced, nutrient-rich diet that meets daily recommended intake levels for vitamins and minerals.

Professional athletes’ nutrition regimes

Professional athletes often follow strict dietary regimens designed to optimize their physical performance and recovery. These diets may include nutrient timing, macronutrient ratios, and supplementation.

Creating a Meal Plan That Works for You

A meal plan is a useful tool for creating a sustainable and enjoyable nutrition regimen. Here are some key aspects to keep in mind when creating a meal plan:

What is a meal plan?

A meal plan is a personalized guide that outlines the types, quantities, and timing of meals and snacks you should consume to meet your nutritional goals.

Identifying your dietary preferences and restrictions

Consider your taste preferences, cultural background, and any food allergies or intolerances when creating a meal plan. This ensures that your meals are enjoyable and do not cause adverse reactions.

Preparation of meal

Meal preparation involves preparing meals and snacks in advance to save time and ensure you have healthy options on hand.

Tools and resources for the planning of meal

Various meal planning apps, websites, and books are available to help you create a personalized meal plan.

Finding Healthy Food Options

Finding healthy food options is essential for meeting your nutritional goals and preventing boredom. Here are some key things to keep in mind when selecting foods:

Reading food labels

Learn to read and understand food labels to identify healthy options and avoid harmful additives and preservatives.

Health benefits of different food groups

Different food groups offer various health benefits. Aim for a balanced diet rich in fresh fruits and vegetables, lean protein sources, whole grains, and healthy fats.

Incorporating fruits, vegetables, and whole grains

Fruits, vegetables, and whole grains are nutrient-dense, fiber-rich options that can help you feel fuller for longer and prevent overeating.

Sourcing local and organic foods

Local and organic food options are often fresher, healthier, and more environmentally sustainable than processed or non-local options.

Balancing Your Nutritional Needs

Balancing your nutritional needs involves finding the right balance between indulgences and healthy options. Here are some key things to keep in mind:

Nutritional supplements

Nutritional supplements are vitamins, minerals, and other nutrients that can help you fill gaps in your diet or address specific health concerns.

How to balance food and indulgences

the right balance between food and indulgences involves understanding portion control, moderation, and mindful eating practices.

Paying attention to your body

Listen to your body’s cues of hunger, fullness, and satisfaction. Focusing on internal rather than external factors can help you make healthier choices and avoid overeating.

Managing cravings

Managing cravings involves identifying triggers, finding healthy alternatives, and learning to tolerate discomfort.

Implementing Healthy Habits

Habits are crucial for maintaining good nutrition and overall health. Here are some key habits to cultivate:

Incorporating exercise into your routine

Exercise is essential for maintaining a healthy weight, building muscle mass, and improving overall physical and mental health.

Ways to manage stress

Stress can contribute to overeating, poor food choices, and overall health issues. Find healthy ways to manage stress, such as meditation, yoga, or journaling.

Getting more restful sleep

Sleep is essential for muscle repair, hormone regulation, and overall health. Aim for at least seven hours of restful sleep each night.

How to stay motivated

Staying motivated involves setting realistic goals, tracking progress, seeking support, and rewarding yourself for progress.

Tracking Your Progress

Tracking your progress is essential for staying on track with your nutrition journey. Here are some ways to help you track progress:

Why it’s important to track progress

Tracking progress helps you stay accountable, measure success, and identify areas for improvement.

Setting goals and benchmarks

Setting clear, measurable goals and benchmarks can help you track progress and stay committed to your nutrition journey.

Measuring progress

Weighing yourself regularly, taking measurements, and tracking muscle mass and body fat percentages are all useful ways to measure progress.

Using technology to help track progress

Various apps, websites, and wearable devices are available to help you track progress and stay motivated.

Recovering from Nutritional Setbacks

Recovering from nutritional setbacks is a normal part of the nutrition journey. Here are some tips for overcoming obstacles:

Common obstacles that hinder progress

Common obstacles include stress, emotional eating, and lack of time or resources.

Developing a positive mindset

Developing a positive mindset involves reframing setbacks as learning experiences and focusing on progress rather than perfection.

Creating a backup plan

Creating a backup plan involves having healthy options available when facing challenges or emergencies.

Overcoming emotional triggers

Overcoming emotional triggers involves acknowledging your emotional state and finding alternative ways of coping.

Advice for Long-Term Nutritional Success

Long-term nutritional success involves making healthy eating and lifestyle choices a sustainable habit. Here are some tips to achieve long-term success:

Sticking to your plan

Consistently following your meal plan and avoiding unhealthy options can help make good habits permanent.

Enlisting support

Seeking support from friends, family, or a nutritionist can provide accountability, encouragement, and helpful insights.

Rewarding yourself

Rewarding yourself for progress with non-food rewards can reinforce good habits and keep you motivated.

Making nutrition a long-term lifestyle choice

Making nutrition and healthy eating a permanent lifestyle choice can improve your health , well-being, and overall quality of life.

Frequently Asked Questions

Here are some common nutrition-related questions and answers:

What’s the best diet for weight loss?

There is no “one size fits all” diet for weight loss. Instead, focus on a balanced diet rich in whole, nutrient-dense foods and appropriate portion sizes.

Are there any shortcuts to good nutrition?

There are no shortcuts to good nutrition. Developing sustainable habits and making healthy eating a lifestyle choice is the key to success.

How soon can you see results from changing your diet?

Results may vary depending on individual factors such as starting weight, diet changes, and exercise habits. However, many people see results within a few weeks or months of making positive changes.

What if you don’t like certain healthy foods?

Experiment with different cooking methods, seasonings, and food combinations to find healthy options that appeal to your taste preferences.

Nutrition is a vital aspect of healthy living, and getting back on track with your nutrition journey is essential for achieving long-term success. By understanding the basics of nutrition, creating a meal plan, and implementing healthy habits, you can improve your health, well-being, and overall quality of life.

So invest in yourself, and take small steps every day to make nutrition a priority in your life. The reward will be worth it!

Gorilla Baseball Club 12+

Where pro players are made, soto strength group, llc, designed for iphone, iphone screenshots, description.

Where Pro Players are made Step up your baseball performance with Gorilla Baseball Club. Together with us, you'll have the best combination of nutrition & training exercises available on a single app. With Gorilla Baseball Club, you can kick start your baseball fitness journey in no time. Get a fully personalized workout and meal plan tailored specifically for baseball players. Track your progress, log your daily training sessions, record meals, and connect your fitness band & health kit for real-time updates and analytics. Plus, use the inbuilt 1-1 chat feature to discuss your baseball performance goals with our experts. You deserve to excel on the field. That’s why Gorilla Baseball Club has packed so many features in a single app to help you achieve peak baseball fitness. Start your journey today and dominate the game! Features that will elevate your baseball performance include: • Personalized Baseball Workout Plan: Get a fully customized training plan tailored to improve your baseball skills, agility, and strength. • Baseball-specific Nutrition & Hydration: Access meal plans designed for baseball players and track your nutrition and hydration levels to optimize your performance. • Instant Messaging & Video Calls: Communicate with our baseball experts in real-time and schedule video sessions directly from the app to fine-tune your skills. • Check-ins: Gain insights into your baseball performance with easy check-ins and real-time updates on your progress. • Baseball Progress Tracking: Stay on top of your baseball performance with powerful analytics and detailed progress reports. • Wearable Integration: Connect your fitness band & health kit to track your baseball-specific metrics and get real-time updates on your training progress. Note regarding Apple Health: The app integrates with Apple Health to track your baseball-related activities, including steps, active energy, and more, to help you excel on the field. DISCLAIMER: Users should seek a doctor’s advice before using this app and making any medical decisions.

App Privacy

The developer, SOTO STRENGTH GROUP, LLC , indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy .

Data Linked to You

The following data may be collected and linked to your identity:

• Health & Fitness
• Contact Info
• User Content
• Identifiers
• Sensitive Info
• Diagnostics

Privacy practices may vary, for example, based on the features you use or your age. Learn More

Information

English, Portuguese, Spanish

• Developer Website
• App Support
• Privacy Policy

You Might Also Like

Super Pao Fit

Gym In A Box By Paris Fit

Health & Fitness Club

The Vault Performance

FitBudd Client

Metric VBT: Workout planner