Sarah Pflugradt - Nutrition for the Active Family Sarah Pflugradt Nutrition - Nutrition for the Active Family

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Newest Recipes

Creamy Chicken and Peas Pasta Salad

Creamy Chicken and Peas Pasta Salad

Creamy Sundried Tomato, Kale & Chickpeas

Creamy Sundried Tomato, Kale & Chickpeas

Cauliflower and Chickpea Coconut Curry

Cauliflower and Chickpea Coconut Curry

Ground beef taco bowls

Ground Beef Taco Bowls

Latest in Performance

Teens and Caffeine

Teens and Caffeine

Should teens take vitamin D?

Should Teens Take Vitamin D?

Main Dishes

Creamy Chicken and Peas Pasta Salad

Creamy Chicken and Peas Pasta Salad

Creamy Sundried Tomato, Kale & Chickpeas

Creamy Sundried Tomato, Kale & Chickpeas

Cauliflower and Chickpea Coconut Curry

Cauliflower and Chickpea Coconut Curry

Ground beef taco bowls

Ground Beef Taco Bowls

More Main Meals

Side Dishes

Loaded Cauliflower Salad

Loaded Cauliflower Salad

roasted red pepper hummus

Roasted Red Pepper Hummus

Brussels Sprouts Salad with Smoky Red Pepper Pesto

Brussels Sprouts Salad with Smoky Red Pepper Pesto

cauliflower and farro chopped salad

Cauliflower and Farro Chopped Salad

Soups

lasagna soup

Easy, Quick, and Healthy Lasagna Soup

Loaded baked potato soup

Tuscan white bean soup with spinach

Hitscherhof pumpkin soup

Hitscherhof-style German pumpkin soup

More Soup for You

Vegetarian Dishes

Creamy Sundried Tomato, Kale & Chickpeas

Creamy Sundried Tomato, Kale & Chickpeas

roasted red pepper hummus

Roasted Red Pepper Hummus

Cauliflower and Chickpea Coconut Curry

Cauliflower and Chickpea Coconut Curry

pumpkin bread

Pumpkin Bread

More Vegetarian Recipes

Desserts

Chocolate, Peanut Butter & Oat Energy Bars

Chocolate, Peanut Butter & Oat Energy Bars

pumpkin bread

Pumpkin Bread

Lemon Olive Oil Bars

Lemon Olive Oil Bars

oatmeal scotchie bars

Oatmeal Scotchie Bars

sarahpflugradt

♡ Mom of 3
♡ Author of 'Live to Eat Well' and 'Better Daily Weight Loss Habits'
♡ Performance Dietitian

Hydrate!!! Practices or competition in the heat ca

Hydrate!!!
Practices or competition in the heat can be dangerous, so stay ahead of your hydration.

Keep your drinks cool and available.

Water is always first, but may not be enough. If you are sweating a lot, have a sports drink or some electrolytes ready to mix with your water. Juice and milk count toward your fluid too!

Add high water fruits to your hydration plan:
Watermelon, strawberries, kiwi, grapes, pineapple are all good!

Check the color of your urine for hydration status…it should be clear or very light yellow. If it’s bright yellow or darker, you’re behind on hydration.

Remember slow and steady hydration is best, never chug or slam down large amounts of fluid at once. That’s dangerous.

Stay safe out there!
#sportsnutrition #youthsportsperformance #performancenutrition #youthsportsnutrition

My first DMB concert was 10 years ago in Frankfurt

My first DMB concert was 10 years ago in Frankfurt, Germany. This was my Mother’s Day present this year! Love them as much as I did in ‘95!

Day 5/5 of Nutrition on the Go! Yogurt bowls! Use

Day 5/5 of Nutrition on the Go! Yogurt bowls!

Use plain or flavored Greek yogurt for protein. I use plain and then mix flavor into it. You could use jam, protein powder, nut butter, flavored collagen…

Then top with fruit, granola, chia seeds, walnuts, anything goes!

You get all 3 macronutrients when you layer with this: protein from the yogurt and nuts/nut butter, carbs from the protein and fruit/dried fruit/jam, and healthy fats from nuts/nut butter.

ALL three are essential for performance!

##youthsportsnutrition #performancenutrition #sportsnutrition #youthsportsperformance #youthsports #youthperformancenutrition

Day is day 4/5 of Nutrition on the Go! Today is oa

Day is day 4/5 of Nutrition on the Go! Today is oatmeal.

This is perfect to take on the go because you can make it at home and in the time it takes you to travel to wherever you go, the oats will soak up the liquid.

This is a breakfast that is great for your gut, which means it’s great for your immune system. You perform better when your immune system is in tip top shape.

You can add extra protein by adding nuts or nut butter and always add fruit, fresh or dried. Fruit is excellent for recovery.

#Youthsportsnutrition
#performancenutrition #youthsports #youthperformancenutrition

Our furthest destination for baseball was this wee

Our furthest destination for baseball was this weekend to Shipyard in South Carolina. Great baseball and awesome weather in Charleston. Not much time to take in the city, but we’ll be back. Of course I made time to visit a friend for lunch…friends everywhere.

Number 3/5 nutrition to go: Egg and Cheese Sandwic

Number 3/5 nutrition to go: Egg and Cheese Sandwich!

A classic to-go food in our house, we packaged these up before morning swim meets and head out the door.

Eggs are a perfect protein, with protein in both the yolk and the white, so don’t throw away the yolk. Eggs are also a great source of a vitamin called choline, that is important to keep your brain healthy.

Cheese is not only delicious, it is high in calcium, which is so important for bones, teeth, and muscle contraction during exercise.

Use bread, English muffins, or bagels for this sandwich and help replenish the glycogen in your muscles, especially after a workout.

Wrap in foil to keep warm!

#sportsnutrition #youthsportsnutrition #performancenutrition #youthsportsperformance #youthsports

Number 2 of 5: Nutrition on the Go! Cottage chees

Number 2 of 5: Nutrition on the Go!

Cottage cheese bowls.

Cottage cheese is a great protein source for muscle repair and calcium for strong bones and muscle contraction.

Add fresh fruit for nutrients that help reduce inflammation from exercise…recovery!

Then get creative with what you have in the house. Nuts add more protein and healthy fats, granola adds fiber and sweetness, and seeds can add healthy fat and protein, depending on which ones you choose.

#sportsnutrition #youthsportsnutrition #performancenutrition #youthsportsperformance #youthsports

Number 1/5 of Nutrition on the Go! Smoothies! Smo

Number 1/5 of Nutrition on the Go! Smoothies!

Smoothies are an excellent way to pack in nutrition and hydration when you’re busy and rushing out of the house.

Start with a base of frozen or fresh fruit. When you use frozen, there is no need to add ice. Then add a plant or dairy based milk, you could also add yogurt, OJ, or pomegranate juice.

Add almond butter for a neutral flavor to get healthy fats in or an avocado in your green smoothie!

Oats, flaxseed, hemp seeds, or chia seeds are also great healthy additions to your smoothie.

Blend well and stay healthy and hydrated on the go!
#sportsnutrition #youthsportsnutrition #performancenutrition #youthsportsperformance #youthsports

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