Elyse Huskey Nutrition

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We live in a calorie-conscious culture. Calories are counted, tracked and restricted all in an effort to better manage body weight and live a “healthy” life. Most fad diets use different strategies to lead to the same end of low calorie intake for weight loss, be it intermittent fasting, the ketogenic diet, or the Atkins diet.

However, what if some of the healthiest individuals actually eat the most calories?

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The Healthiest People Eat the Most Calories We live in a calorie-conscious culture. Calories are counted, tracked and restricted all in an effort to better manage body weight and live a “healthy” life. Most fad diets use different strategies to lead to the same end of low calorie intake for weight loss, be it intermittent fasting, the ket...

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While there isn’t a definitive test for predicting one’s healthspan, there are several leading indicators that can suggest a longer period of living well. Many of these leading indicators are modifiable lifestyle factors, or behaviors, such as dietary patterns, physical activity, sleep habits, stress management and social connections. A strong indicator of living a long, disease-free life is muscle strength.

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Don't Just Live Long, Live Strong: How Muscle Strength Boosts Your Healthspan Longevity is a topic of interest right now among both health professionals and pursuers of good health alike. The question being asked is: “how can I live a longer, disease-free life?”. In many respects we have made progress towards extending the length of one’s life.

Summer sun, vacations, and a break from the training grind – it's easy to see why athletes might put off working with a dietitian until fall. But hold on! Summer, with its unique challenges and relaxed schedule, is actually the ideal time to invest in your nutrition and set yourself up for a winning season. Here's why:

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Fuel Your Summer: Why Now is the Perfect Time to Work with a Dietitian Summer sun, vacations, and a break from the training grind – it's easy to see why athletes might put off working with a dietitian until fall. But hold on! Summer, with its unique challenges and relaxed schedule, is actually the ideal time to invest in your nutrition and set yourself up for a winni...

Have you ever felt powerless against a plate of cookies? Or sworn you're "addicted" to pizza? You're not alone. Many people with active lifestyles struggle with overindulging in certain foods, especially those high in sugar and refined carbohydrates. But before you resign yourself to a life of "sugar addiction," let's explore a more nuanced explanation for these cravings.

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Craving Control: Debunking the Myth of Food Addiction Have you ever felt powerless against a plate of cookies? Or sworn you're "addicted" to pizza? You're not alone. Many people with active lifestyles struggle with overindulging in certain foods, especially those high in sugar and refined carbohydrates. But before you resign yourself to a life of "suga...

Using hunger and fullness cues to dictate one’s eating habits has become a popular strategy for reorienting hunger away from external prompts (i.e., “The clock says 12 pm, so it’s time to eat.”, “My Fitness Pal says I have 300 calories left in my budget, so I’m allowed to eat.”) to internal signals. This is an important skill to practice, since the body arguably does the best job at calorie counting.

However, discussions about hunger cues and intuitive eating (another important skill to practice) may leave people with the impression that eating behaviors are supposed to be unstructured. Perhaps meals should be less planned and scheduled and more “go with the flow” of hunger. This begs the question: should one have an “eating pattern”, or should daily eating be without a format?

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Setting Up Your Eating Timeline Using hunger and fullness cues to dictate one’s eating habits has become a popular strategy for reorienting hunger away from external prompts (i.e., “The clock says 12 pm, so it’s time to eat.”, “My Fitness Pal says I have 300 calories left in my budget, so I’m allowed to eat.”) to int...

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While the RDA (Recommended Dietary Allowance) for protein is 0.8 grams of protein per kilogram body weight, it has been suggested that this estimate is actually too low in order to meet these basic needs. Additionally, protein needs increase during growth periods (i.e., childhood, adolescence, pregnancy, breastfeeding), recovery from injury or illness, and every year after age 40.

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What Does 30 Grams of Protein Look Like? As previously discussed, protein is an essential building block for the body. It is necessary for: building and maintaining muscle mass, growing and repairing tissues, creating enzymes that aid in metabolism, digestion, energy production, and blood clotting,

If you are sincerely interested in achieving good health and living a long life, you will ditch the weight loss plans and hone in on building muscle. For that matter, if you are interested in getting some positive reinforcement from your mirror, you will also stop the efforts made towards fat loss and begin training your muscles. Here’s why:

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Stop Focusing on Weight Loss, and Start Focusing on Muscle Gain If you are sincerely interested in achieving good health and living a long life, you will ditch the weight loss plans and hone in on building muscle. For that matter, if you are interested in getting some positive reinforcement from your mirror, you will also stop the efforts made towards fat loss a...

If you want to live a healthy, long life, VO2 max is the health metric that should be on your radar. While most people are hyper-concerned with their body weight, it is not the most useful indicator of one’s health. In fact, pursuing an excellent VO2 max is a much more impactful and controllable factor of longevity, and often the better one’s VO2 max, the better their weight management is over time.

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How Your Diet Impacts Your VO2 Max If you want to live a healthy, long life, VO2 max is the health metric that should be on your radar. While most people are hyper-concerned with their body weight, it is not the most useful indicator of one’s health. In fact, pursuing an excellent VO2 max is a much more impactful and controllable f...

There are a number of weight-centric reasons why people may emphasize protein on their plates. Protein may help with satiety and weight loss, muscle growth and weight gain, or lean body mass preservation and weight maintenance. However, it’s important to understand all of the other benefits that protein provides to the body.

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Plug-In Protein There are a number of weight-centric reasons why people may emphasize protein on their plates. Protein may help with satiety and weight loss, muscle growth and weight gain, or lean body mass preservation and weight maintenance. However, it’s important to understand all of the other benefits that p...

Your kid is now heavily involved in sports, they’re gaining inches by the day, and leftovers have become nonexistent in your refrigerator. While most parents are eager to support their kids’ athletic pursuits, many parents also feel overwhelmed with the expenses and time commitment of simply feeding their growing athlete. On average, active teenage boys need around 2600 to 3200 calories a day, while active teenage girls need around 2200 to 2400 calories a day. For those who are involved in extra training sessions or multisport athletes, energy needs could be even higher. This might look like four meals of 650 calories each day, for example. How are parents expected to keep up with these energy demands?

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Parents: Feeding your Growing Athlete is Not as Expensive as you Think Your kid is now heavily involved in sports, they’re gaining inches by the day, and leftovers have become nonexistent in your refrigerator. While most parents are eager to support their kids’ athletic pursuits, many parents also feel overwhelmed with the expenses and time commitment of simply fee...

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Many coaches perceive their team’s inability to win as being due to factors such as an ineffective playbook, suboptimal player effort, lack of innate player talent, or simply circumstances, such as biased referees. As such, their responsive strategy becomes introducing more plays in the playbook, longer and more frequent practices, or lecturing players that they “just need to work harder” and they “need to want it [winning] more than the other teams”. All the while, coaches may be missing out on one key factor that they talk nothing about but that players engage in multiple times a day: eating!

Coaches: The Reason Your Team is Losing May Be Not Be Your Practices Wins and losses are both a part of team sports. Not all losses are devastating to a team, but becoming known for your losing streak can deflate a team’s energy and enthusiasm. Losing the locker room is arguably a coach's toughest challenge, as players might start to mentally check-out or quit alto...

Seeds oils have become a hot topic of controversy in recent years, stirring up concerns of inflammation, oxidative stress, and chronic disease. They lurk in our salad dressings, fry our potatoes, and create our processed snacks. These once-ubiquitous kitchen staples are now enveloped in confusion and food fear. What exactly is the relationship between seed oils and our health?

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The Seed Oil Saga Seeds oils have become a hot topic of controversy in recent years, stirring up concerns of inflammation, oxidative stress, and chronic disease. They lurk in our salad dressings, fry our potatoes, and create our processed snacks. These once-ubiquitous kitchen staples are now enveloped in confusion an...

Hot weather and sweaty exercise are typically the occasions for thinking about hydration; however, wintertime also warrants our focus on drinking fluids. In fact, the risk of dehydration is high during the colder months. Here’s why.

Staying Hydrated in the Winter Hot weather and sweaty exercise are typically the occasions for thinking about hydration; however, wintertime also warrants our focus on drinking fluids. In fact, the risk of dehydration is high during the colder months. Here’s why. The Air is Dry

While many people are interested in losing weight, it can be surprising to hear that there are a number of people who desire weight gain. In fact, the frustrations felt by those attempting to lose weight are equally felt by those who are “hard gainers”, or people who have a difficult time putting on body weight. The fact of the matter is: changing our physique and weight status is challenging!

While it is most important for everyone to focus on healthy behaviors, it is okay to desire a healthy change in body weight. The typical reason for frustrated feelings around weight management tends to do with the timeline – we want immediate results and gratification for our efforts! Unfortunately, pursuing weight loss or weight gain at too rapid of a rate has some dire consequences.

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The Risks of Gaining or Losing Weight Too Quickly While many people are interested in losing weight, it can be surprising to hear that there are a number of people who desire weight gain. In fact, the frustrations felt by those attempting to lose weight are equally felt by those who are “hard gainers”, or people who have a difficult time puttin...

Join me next Saturday November 11th for another FREE athlete nutrition presentation! We will explore:
✔️ the risks of underfueling
✔️ the nutrients that build muscle
✔️ how to build a winning meal
✔️ fueling-up and refueling
✔️ calorie needs on rest days
✔️ knowing if you’re hydrated
✔️ and MORE!

Throwing away food gone bad is essentially tossing money in the trash – it’s a waste! While it’s never a good idea to risk eating expired food, there are a lot of practical ways to prevent food waste in your home. Here are a few tips for saving food for your tummy instead of the garbage.

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Food Waste & How to Avoid It Throwing away food gone bad is essentially tossing money in the trash – it’s a waste! While it’s never a good idea to risk eating expired food, there are a lot of practical ways to prevent food waste in your home. Here are a few tips for saving food for your tummy instead of the garbage.

I get it. Athletes are often hungry and crunched for time. After a long tournament day with back-to-back games, or perhaps after a long school day followed by an evening game, student athletes in particular are looking for that quick bite to eat. While McDonald’s is not known for being a health hub, it’s one of the more popular fast food stops for young athletes.

Yet we also know that nutrition is the backbone of athletic performance. If you want to be excellent in your sport, the foods you use to fuel-up and refuel your body make a difference. So what are the nutrition filters an athlete should use when they are at the drive-thru at McDonald’s?

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An Athlete at McDonald’s I get it. Athletes are often hungry and crunched for time. After a long tournament day with back-to-back games, or perhaps after a long school day followed by an evening game, student athletes in particular are looking for that quick bite to eat. While McDonald’s is not known for being a health hu...

Caffeine is a naturally occurring central nervous system stimulant. It is one of the most widely consumed ingredients in the world, with estimates of 80-90% of adults consuming at least one caffeinated beverage each day.
However, caffeine can have some negative side effects, and it appears that adolescents in particular are more sensitive to the consequences of caffeine.

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Adolescent Caffeine Intake Caffeine is a naturally occurring central nervous system stimulant. It is one of the most widely consumed ingredients in the world, with estimates of 80-90% of adults consuming at least one caffeinated beverage each day. One of the main benefits of caffeine is its ability to reduce tiredness and inc...

Thanks for having me this volleyball season ! It was fun talking sports nutrition with you. Go Eagles! 🏐 💪🏻

The number one reason people ditch a diet plan is hunger. Hunger is physiological – you’re not going to fight against it for long. Therefore, the best way to find an eating pattern that works is to engage in dietary habits that promote satiety. Satiety is the state of being content and full after eating. By definition this may seem clear, but in practice, understanding feelings of fullness can be confusing.

What does it mean to be full?

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Feeling Full The number one reason people ditch a diet plan is hunger. Hunger is physiological – you’re not going to fight against it for long. Therefore, the best way to find an eating pattern that works is to engage in dietary habits that promote satiety. Satiety is the state of being content and full afte...

There are a lot of recent studies revealing the benefits of incorporating probiotic foods into our diets. Specifically, probiotics support our gut health, which appears to impact a myriad of other health cascades in the body. Our intestines host many microorganisms, or bugs, that populate our digestive tract to form what we call the gut microbiome. Most of these microbes are symbiotic, or beneficial for both the microbe and the overall human body; however, some microbes promote disease.

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The Benefit of Probiotic Foods There are a lot of recent studies revealing the benefits of incorporating probiotic foods into our diets. Specifically, probiotics support our gut health, which appears to impact a myriad of other health cascades in the body. Our intestines host many microorganisms, or bugs, that populate our digest...

Sports drinks are widely used among athletes, yet at the same time they are under some scrutiny. Do we really need to be drinking sugars? Why not simply hydrate with water?
Gatorade, Powerade and other popular sports drinks have responded to this concern among consumers by providing zero calorie (and therefore zero sugar) products, emphasizing the importance of electrolytes for rehydration.
However, carbohydrate-containing sports drinks arguably still have a place in an active person’s diet, and knowing how and when to incorporate them can be a game changer for an athlete’s performance.

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Do I Need a Sports Drink? Sports drinks are widely used among athletes, yet at the same time they are under some scrutiny. Do we really need to be drinking sugars? Why not simply hydrate with water? Gatorade, Powerade and other popular sports drinks have responded to this concern among consumers by providing zero calorie (an...

As an athlete, eating enough to meet your energy needs can be more challenging than expected. There are a number of factors at play when it comes to nutrient intake for an athlete, including time and digestion. In fact, many athletes struggle with eating enough food relative to their energy output, causing them to end up with a syndrome called RED-S, or Relative Energy Deficiency in Sport. Athletes affected by RED-S have insufficient calorie intake and/or excessive energy expenditure, and this low energy availability results in poor health (reproductive, bone, immune, heart, mental) and declining athletic performance.

If you are an athlete with high energy demands, consider these strategies:

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Fueling Athletes with High Energy Needs As an athlete, eating enough to meet your energy needs can be more challenging than expected. There are a number of factors at play when it comes to nutrient intake for an athlete, including time and digestion. In fact, many athletes struggle with eating enough food relative to their energy output,....

Given that we are a weight-focused culture, slight changes in the number on the scale can be either rewarding or frustrating. Many people are looking to lose weight, some people are struggling to gain weight, and several athletes are seeking-out the right weight-to-power ratio.

While body weight is not necessarily the ideal metric to represent overall health status, it is the measurement that many people tend to focus on, if not obsess over. There are arguably a number of better indicators for health and performance outside of weight, but if body weight is going to be tracked, it’s at least important to understand how it works.

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Body Weight or Water Weight? Given that we are a weight-focused culture, slight changes in the number on the scale can be either rewarding or frustrating. Many people are looking to lose weight, some people are struggling to gain weight, and several athletes are seeking-out the right weight-to-power ratio.

We are “creatures of habit”, as the saying goes, and as such, both breaking old habits and building new habits takes effort and intentionality. Habits are simply routines that help to decrease high-level decision making, and these repeated patterns of behavior will track towards either beneficial or unfavorable health outcomes. So, if it is good health that we seek, whether physically, mentally, emotionally or spiritually, taking a close look at our habits is the best place to start.

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Why Trusting Your Hunger Cues is More Effective than Measuring Your Food Intake We are “creatures of habit”, as the saying goes, and as such, both breaking old habits and building new habits takes effort and intentionality. Habits are simply routines that help to decrease high-level decision making, and these repeated patterns of behavior will track towards either beneficia...