Are you a musician, a dancer, an acrobat? Nutrition HeartBeat works with performance athletes, ensuring that they have the energy to peak during the grand finale of their shows! bit.ly/463e29F

To absorb vitamins A, D, E and K most efficiently, consume them with a source of fat. Find vitamin A in red/orange/yellow foods, vitamin D in fortified foods, vitamin E and almonds, sunflower seeds and whole grains, and vitamin K in leafy greens.

Tennis requires a mix of endurance and power, agility, and mental toughness, as well as sound strategies for eating and staying hydrated. Learn best practices and get ideas for snacks here: bit.ly/3RhkMc9.

How much to snack while traveling is based on the length of the trip, missed meals, jet lag, and performance goals. It's easy to snack too much, as convenient portions for sale are generally larger than necessary. Need some options? Check here: bit.ly/3opLZx8.

Signs and symptoms of dehydration include dry mouth/lips/eyes, dry skin, urinating infrequently, dark urine, rapid heartbeat, higher than usual heart rate during exercise, headache, dizziness, lightheadedness, sleepiness, confusion, irritability, and fainting.

Nutrition HeartBeat's team services include group seminars, individual consults for athletes, and organization-wide nutrition best practices. Coaches and team owners, we've got you! bit.ly/3QiA3Jd

Today is International Safe Sport Day. It falls on 8/8 because of the 8 initiatives that founded the movement behind athlete safety from all types of abuse and in all training and competition scenarios. Learn about the US training options here: bit.ly/4oFtp2f

August is ripening grain in the fields blowing hot and sunny, the scent of tree-ripened peaches, of hot buttered sweet corn on the cob. Vivid dahlias fling huge tousled blossoms through gardens and joe-pye-weed dusts the meadow purple. -Jean Hersey

How to pack a lunch: Choose a well-rounded mix of foods that contain protein, carbs, fat and fiber. Add a drink. Package it so that it won't leak, then put it into a protective container - ice or insulation optional - and add it to your bag with a napkin and utensils.

Volleyball is a year-round sport, with girls playing in the fall, boys in the spring, beach in the summer and leagues year round. Check out the latest nutrition tips here: blog bit.ly/3LVKVfj!

A mental health support system for athletes involves planning ahead for the event (promotion, prevention, treatment, recovery), have expert help available during an event, and provide both post-event help for the athletes as well as assessing the overall plan.

I am pleased with this feedback from a triathlete I worked with recently. Are you an athlete? If so, find a qualified sports dietitian to work with. We solve your fueling problems! To contact me, find me here: bit.ly/39BJfpO!

Incorporating leafy greens into your menu once a day provides vitamins A & K, fiber and potassium. Plus they're low in calories, so there's room to add other veggies, a vibrant dressing, and a strongly-flavored cheese. More here: bit.ly/3CiWCK6.

Snacks are a great way to fuel tired students after school while studying and young athletes going into after school practices. Get some back to school ideas with my lists of snacks that are shelf-stable OR fridge friendly. bit.ly/NtrHtBt_Snacks

It's prime time for watermelon! Enjoy its refreshing sweetness and crunch while it's in season. "When one has tasted watermelon he knows what the angels eat." ~Mark Twain.

Have questions about the Mediterranean Diet and how it might work for your athletes and sports performance? Maybe you're curious about the red wine? Get your answers here: bit.ly/2OsHeAR.

Hey, endurance athletes! It's time to plan destination races and consider logistics, fueling, hydration, recovery, gear and how long sweaty clothes can sit before smelling. Reach out if you have a new event, distance, or goals and need nutrition support! bit.ly/39BJfpO

Are you racing internationally? Planning ahead is essential: quality of food, adaptation to local foods/cultures, hydration and access to fluids, and nutrition vs. logistics of getting foods can make or break your event. Reach out - this is my job! bit.ly/4mnbnjJ

Testimonial: From a DIII softball player, post ACL surgery. "I did what you said and my knee stopped hurting! I started eating breakfast, getting protein in every meal. I added in a lot of colorful foods. And now, when I train and rehab, I don’t have pain." -D.L.

Be prepared for the back to school rush with a snack list to fit all situations! Get it here: bit.ly/3opLZx8.