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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

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    Chicken Stir Fry Simple staple for busy nights or Chicken Stir Fry

Simple staple for busy nights or quick and easy meal prep!

Ingredients
White rice
Chicken
Frozen peas and carrots
Frozen or fresh broccoli
Stir fry sauce or soy sauce

Dice chicken into bite size pieces and saute in a large skillet with a drizzle of olive oil. Once fully cooked, add in frozen and fresh vegetables. Cook until the veggies are tender but crisp. Add cooked rice to the skillet, add in stir fry sauce of choice and stir everything together. Serve hot and enjoy.
    🤔 Are you eating enough to support your training a 🤔 Are you eating enough to support your training and performance?

Many athletes focus on what they're eating, but the bigger question is whether they're eating enough. Underfueling can impact energy levels, recovery, strength gains, endurance, focus, and overall performance.

🚩 Frequent fatigue
🚩 Struggling to recover between workouts
🚩 Low energy during practices or competitions
🚩 Constant hunger or cravings

These may be signs your body needs more fuel.

The Sports Nutrition Playbook Fuel Assessment is designed to help athletes better understand whether their nutrition is meeting the demands of their sport and training schedule.

Ready to test your Sports Nutrition IQ?

📱 Text FUEL to 878-877-6787 to take the Sports IQ Quiz and learn if you're fueling for peak performance.

Because training hard is only part of the equation—fueling smart matters too. 🔥
    Summer heat can suppress appetite, making it harde Summer heat can suppress appetite, making it harder to meet energy needs. That’s where liquid nutrition comes in—helping you fuel, hydrate, and recover all at once.

Read more in my NEW BLOG POST - Link in Bio
    💧 Hydration check for the weekend! Whether you're 💧 Hydration check for the weekend!

Whether you're competing, training, or spending time outdoors, staying hydrated can help support performance, recovery, and energy levels.

One of the easiest ways to monitor hydration status? Check the color of your urine.

✅ Pale yellow = typically well hydrated
⚠️ Dark yellow or amber = time to drink more fluids

Don't wait until you're thirsty to start hydrating. Make fluids a priority throughout the day and especially before, during, and after activity.

Small habits can lead to big performance gains. Stay ahead of dehydration this weekend! 💪💦
    Summer can throw athletes out of their normal rout Summer can throw athletes out of their normal routine. ☀️🏖️

No school schedule, later wake-ups, camps, travel, and changing practice times can make it easy to accidentally skip meals or go long periods without eating. The problem? Under-fueling can sneak up quickly.

Pro tip: ⏰ Set fueling alarms on your phone throughout the day. A simple reminder can help keep meals and snacks consistent so your body gets the energy it needs for training, recovery, and performance.

Don’t wait until you’re starving to eat. Consistent fuel = consistent performance. 💪
    Honey Mustard Salmon Serve with rice and veggies Honey Mustard Salmon

Serve with rice and veggies for a quick and easy meal!

Ingredients
Salmon Fillets
⅔ cup Packed Brown Sugar
2 TBS Dijon Mustard
2 TBS Honey
½ tsp Salt

Preheat the oven to 375 degrees. Place salmon fillets, skin side down, on a greased baking sheet. In a small bowl, combine brown sugar, mustard, honey and salt; spoon over salmon. Bake until the fish just begins to flake easily with a fork, 8-12 minutes.
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