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Amy Goodson RD

Amy Goodson RD

Registered Dietitian, Nutrition Communications Consultant and Specialist in Health, Wellness and Sports Nutrition

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Month: October 2022

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5 Things To Do With Left-over Halloween Candy

October 30, 2022

Let’s face it, most houses are haunted with the remnants of piles of Halloween Candy the days and weeks following the festive eve. Most moms go crazy because their kids want to fill up on the sugary goodness instead of eating fruits and vegetables. And some parents (women specifically and single women who bought candy… Read More 5 Things To Do With Left-over Halloween Candy

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5 Scary Halloween Pitfalls

October 23, 2022

“Trick-or-Treat!  Give me something good to eat!” is a familiar song to many of us and our childhood days of dressing up in costumes and searching for our favorite candy and goodies! But watch out as some of these candies and bite-size treats can add up to extra calories quickly if we fall into some… Read More 5 Scary Halloween Pitfalls

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National Cookie Month: Trick or Treat?

October 16, 2022

Let’s face it, we all love cookies! And to prove the point, October is actually National Cookie Month! A whole month designed to celebrate the good ole cookie! And, while we all want to make our sweet treats better for us, we still want them to taste good. Afterall, a treat isn’t really a treat… Read More National Cookie Month: Trick or Treat?

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Pump Up Your Meal Routine with Pumpkin this Fall!

October 9, 2022

With fall in full swing, there is one thing everyone gets excited about — pumpkin spice season. Back in the day, pumpkins only came out around the holidays for pie or for decorating your front porch. Now, it has turned into a movement from the ever-popular pumpkin-spice latte to pumpkin-flavored confections, and even room scents… Read More Pump Up Your Meal Routine with Pumpkin this Fall!

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5 Applicious Fall Treats

October 3, 2022

October may be known for Halloween, but did you know that it also has a fun fall food holiday? It’s National Apple Month! So, is it a coincidence that apple bobbing, a popular Halloween activity, falls on the same day? Apples are regularly one of the most popular fruits on the market, and for a… Read More 5 Applicious Fall Treats

Recent Posts

  • Fast Fuel, Full Schedule: Nutrition Solutions for Sports Families on the Go
  • Fuel Friday Night Lights: Your Game Day Fuel Schedule
  • One Table, Winning Plates: How to Build Performance Meals for the Whole Family

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    In this episode, Andrew Menechian, founder of Peak In this episode, Andrew Menechian, founder of Peak Performance coaching in Sydney and a 12+ year veteran of the fitness industry, explores how coaches, parents, and trainers can use body composition feedback as a powerful tool—without triggering food fear or unhealthy body image concerns. You'll discover why scale weight is a misleading metric, when body composition data actually serves an athlete versus when it creates unnecessary pressure, and how to recognize the subtle signs that someone isn't eating enough (which show up in training performance first). Andrew breaks down the psychology of how the words adults use around food and bodies directly shape athlete mindsets, and shares practical habits that support recovery and muscle maintenance without complexity.

Follow Andrew at:
YouTube: https://www.youtube.com/@fitcommitai
Facebook: https://www.facebook.com/fitcommitai
LinkedIn: https://www.linkedin.com/company/fitcommitai
Website: https://fitcommit.ai
Download FitCommit: https://apps.apple.com/app/id6748652177
    Cheddar Walnut Snack Stack A crunchy‑creamy, prot Cheddar Walnut Snack Stack

A crunchy‑creamy, protein‑rich snack that comes together in seconds and keeps you satisfied between meals. Perfect for a quick mid‑week boost.

Cheddar Walnut Snack Stack = cheddar cheese cubes + whole almonds + walnuts + raisins

Combine cheddar cheese cubes, whole almonds, walnuts, and raisins in a small bowl. Serve immediately.
    💊 Do athletes really need supplements? Supplement 💊 Do athletes really need supplements?

Supplements can have a place—but whole-food nutrition, hydration, and recovery are often where the biggest performance gains start. 🏆

The truth? Not every athlete needs every supplement. What works for one athlete may not be right for another.

Want to know what you could benefit from? Work with one of our registered sports dietitians to create a nutrition plan tailored to your goals.

📲 Text INSURANCE to 878-877-6787 to learn about your coverage and see if your visits could be covered by insurance.
    Between school pickup, practice, games, tournament Between school pickup, practice, games, tournaments, and travel, sports families often spend more time eating in the car than around the dinner table. Fast food and convenience foods are not automatically poor choices—the key is learning how to combine quick options to provide athletes with the carbohydrates, protein, fluids, and nutrients they need.

Read more in my NEW Blog post - Link in Bio
    💪 Power your performance with breakfast! Trying t 💪 Power your performance with breakfast!

Trying to gain muscle mass? Breakfast needs to be part of your routine—7 days a week. Fueling consistently helps give your body the energy and nutrients it needs to build and recover.

Try these quick, high-calorie breakfast ideas:

🥯 Bagel + PB + Banana
Whole-grain bagel with peanut butter & banana + ½ cup trail mix + 16–20 oz chocolate milk

🥑 Loaded Bagel Sandwich
Whole-grain bagel + 2 slices cheese + lean beef sausage + egg + avocado + smoothie with whole milk, fruit & peanut butter

🍳 Eggs + Granola
3 scrambled eggs + 1 cup granola with nuts + banana + 16–20 oz chocolate milk

Don’t skip breakfast. Fuel your goals every day. 🏆
    🏆 Consistency > perfection. Your fall season f 🏆 Consistency > perfection.

Your fall season fueling isn’t just about what you eat before game day—it’s about what you do every day.

Try these 3 simple habits:
⏰ Set a fuel schedule around school + training
🍎 Build balanced meals & snacks with carbs, protein + colorful produce
💧 Carry a water bottle to stay hydrated

Small, consistent choices add up to better energy, stronger recovery, and better performance.

This fall, don’t chase perfect. Be consistent. 💪
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