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Guest Writer: Registered Dietician from Eagle, CO address lifestyle changes and healthy eating goals

I have the honor of inviting you to learn from guest writer, Jennifer Sommer-Dirks, MS, RD, CSSD. Jen is a registered dietitian and owner of Active Fueling Nutrition Coaching, an online nutrition coaching service based out of Eagle, Colorado. I met Jen around Covid time. Our philosophies with health and wellness line up and we are both passionate in helping others reach their maximum potential. Take a moment to read more from Jen regarding eating habits. For some this is where you start. For others who have implemented these changes to a degree ask yourself where you can improve. If change is hard for you know you are not alone. Just like trying new food, take small bites! If you want to take this further after reading through, reach out to one of us. We are happy to assist you with what changes you are looking to make.

Fitness business owner, certified personal trainer, biomechanics specialist
Stacy Davis, certified personal trainer

Stacy Davis, Msc., PFT, Biomechanics Specialist, Owner of Restore Fitness


Whether your goals are related to sports performance, body composition changes, or general health, I am a firm believer in lifestyle changes to meet your goals, not drastic unsustainable ways of eating (ie diets).

Why? Because typically drastic changes are hard to sustain, and most people go back to their regular habits eventually. Behavior change is HARD, so it's often more sustainable to make many small changes over time instead of one big swooping change.

Regardless of what your goals are, I always start by looking at someone's daily nutrition and helping them make sure it lines up with their goals. Even for athletes who are fueling correctly during exercise, if their day to day nutrition doesn't support their goals, they won't perform or feel their best.

So, how is your daily nutrition? Here are a few tips to get started:


1-Eat regularly. There are many downsides to intermittent fasting, especially if you are highly active. Instead aim to eat a meal or snack every 3-4 hours for stable energy levels. You may even need to eat more often if you are highly active.

2-Include a protein source at all meals and snacks. Not only is protein important for muscle recovery/repair, but it also helps keep you satisfied until your next meal and stabilizes your blood sugar response to food.

3-Focus on hydration. Not sure how much you need? Take your weight in pounds and divide that number in half. That's about how many ounces of fluids you need on a daily basis, but you'll need to add more for exercise.

4-Eat your veggies! Most people fall short of the recommended veggie intake (about 5 servings per day). Try to include veggies at all meals and include lots of different colored ones. Not a veggie fan? Try sneaking them in- a handful of spinach in a protein smoothie or some diced peppers and onions in your morning eggs.

Once these become healthy habits, you can add in more specific nutrition changes to reach your goals. ----------------

Community partner, registered dietician, nutrition coach
Nutrition coach and registered dietician

Jen is a registered dietitian and owner of Active Fueling Nutrition Coaching, an online nutrition coaching service based out of Eagle, Colorado.

Jennifer Sommer-Dirks, MS, RD, CSSD(303)481-3452

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