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Home » Blog Page » athletes » Clean out the fridge athletes!

Clean out the fridge athletes!

March 30, 2016 By joanna

Spring is here, and most people think of spring cleaning to include closets, drawers and maybe even a detox plan for the body!  Athletes have plenty of training clothes that should go, and they probably have plenty of bars, snacks and junky foods that should also go right in the trash! The spring is a good time to clean out the pantry and/or the refrigerator.  Here are a few things to consider to help you start.clear out the fridge

Start with one shelf in the pantry or refrigerator.  This will help keep the task from being overwhelming.  We find lots of things that might be tasty, but not so healthy for you.
I would not recommend throwing everything out and buy all new.  This might work well for some, but most of you won’t know what to buy (although your nutritionist will go grocery shopping with you so you can stock up on healthy items! I do provide that service with my clients) and it can be too much of a shock to the system, let alone your grocery bill!

First you want to look at processed foods and start reading the labels.  The nutrition facts are all nice to look at but the real place to look is the ingredients list.  Some things may say they are healthy on the package (marketing at its best!), but the real food is tainted with chemicals, preservatives and artificial sweeteners or flavorings.  You are left with something that is no longer food.

What ingredients should athletes avoid and replace?  Start with sugar, high fructose corn syrup (HFCS).  Then preservatives and artificial sweeteners (sucralose, aspartame, acesulfame K, etc).  We can add artificial colors later.  Check those bars and drink powders for training or recovery, as they may have more sugar than you need for training or recovery!   Bars should be just fruit or oats and nuts.  Maybe flax seeds.

You will also want to check salad dressings or anything lowfat or non-fat.  Dressings should not have sugar in them or anything but olive oil.  Lowfat or nonfat items typically add more additional non-food items to create fat mouth feel – just stick with full fat versions, but the right kind of fat.  This goes for those butter replacements – just use real grass fed butter.

Then work on eliminating hydrogenated fats also referred to as trans fats.  Who doesn’t like non-dairy creamers like Coffee Mate in their coffee?  I know I loved it when the pumpkin spice creamers came out in the fall!  The non-dairy creamers have those trans fats and high fructose corn syrup in them which increase inflammation (everything will hurt more and you will gain a muffin top or not lose fat).  Not a good combo.  I wrote a blog on that a few years back.  Replace that creamer with seasonings like pumpkin spice, vanilla or cinnamon, then add honey or maple syrup.  Replace the ‘cream’ with a non-dairy milk (almond, coconut or hemp are my preferences) or go without.  This is what I did several years ago and now honey is enough.

Once you go through all the processed foods, then review your dairy, eggs, meats, fish, etc.  You want to replace your dairy with grass-fed organic versions, or a non-dairy milk as mentioned above.  With cheese, switch to raw or organic cheese, or try goat or sheep cheese as an alternative.   With ice cream, make sure you don’t have HFCS, inflammatory sugar, preservatives or artificial sweeteners.  If you cannot pronounce it, you probably should not eat it.  If it sounds like a chemical, you should probably not eat it.  The ingredients should be real food options.

Start buying free-range organic eggs as well as chicken or turkey.  If you can find a local farmer, even better!   Meats should be grass fed or wild – this would include grass-fed beef, venison and buffalo.  With fish, you want to choose wild fish over the farm raised.  Try to get wild caught salmon and tuna even in cans, and avoid the ones in oils other than olive oil.  The other oils are cheaper, but not worth it health wise.

Once you have done the refrigerator, then it will be time for the pantry in the same way.  Switch from Jiff or Skippy to natural peanut, almond or cashew butter without the hydrogenated fats or corn syrup.  Just nuts!  Same with cereal – go with unsweetened and add your own honey or maple syrup in place of the sugar.  Instead of Raisin Bran that coats the raisins with more sugar, just eat Wheaties and add your own craisins or raisins.

The hardest part of cleaning out the pantry is starting.  It gets easier, I promise!  If you struggle with this, then working with a nutrition expert may be the best spent money and time so you can know what alternatives there are to what you already have.  Athletes need to clean out their closets, but they also need to clear out the pantry.  Get the Detox Plan for Athletes eBook to get you started with a clean eating plan, shopping list and recipes. Happy Cleaning!

Filed Under: detox plan, detox/ clean eating, Healthy Nutrition, real food Tagged With: athletes, detox plan, pantry, real food options, refirgerator, spring cleaning

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Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2021-05-24T15:59:35+00:00
I began working with Joanna a year or so ago after a stay in the hospital for kidney stones and an E Coli infection. I was concerned about what would best serve my nutritional needs and keep my kidneys healthy. In addition, my a 1 c was elevated indicating borderline diabetes. It is a condition that runs in the family so I wanted to be proactive. Simultaneously, the pandemic necessitated quarantine so our monthly sessions were an anchor to some sense of normalcy in an abnormal time.  I'm not someone who responds well to 'You have to..." Joanna's style is guidance and suggestion, without absolutes. As a result of our time together, my a1c lowered to within normal range and I lost 20 lbs.  Some of our sessions were spent exploring long-standing attitudes and behavioral patterns that didn't serve me and I was able to see my way clear of many of them. Joanna is a body-mind-spirit professional whose services can be offered either in person or online. With her supportive coaching, you will experience positive life changes too.
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  I really enjoyed being a part of the Body Balance class!   - I became aware of how much joy was lacking in my eating. Now I am able to change habits around my meals to enjoy food more! - I found peace in deleting food tracking apps - calorie counting was not helping me. It was just making eating more tedious. - I gained clarity in what was really important to me and what steps I need to take moving forward.   I would recommend the Be Whole program to anyone struggling with food issues and losing weight! JD
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Hi Joanna! I am still working on reducing the inflammatory food that cause inflammation and it's making a big difference! I cannot believe how much more I can do not that I feel better (doing the anti-inflammatory plan). I had no idea how bad I really felt.  - EW
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I am loving the food on your Detox plan! My kids love the soups that I've been making from the recipe book too! - SG
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Joanna, your Path to Heal session last Wednesday was powerful! My chronic shoulder pain disappeared for 24 hours and I feel lighter and laser focused! Thank you! I can't wait until the next session. Jen A
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Thank you for all your great nutritional counseling and [Nutrition Response Testing ] Joanna! You have helped me figure out which vitamins I need and which ones I don't. I love the new probiotic [Integrity] you gave me for leaky gut! SG
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I am basically focusing on healing and anti inflammatory issues and she is a veritable compendium of knowledge with some love and understanding. If your VESSEL isn't right call her at Nutrition In Motion LLC.

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HH Aug 2015

My girl Joanna Chodorowska is the quintessential iron woman ASTERISK *with a hip replacement!!!!! who consults with athletes for sports needs. OK I'm NOT a tri-athlete, but have ongoing issues from a couple of recent fractures that have affected my body/energy/wellness/psyche and Joanna has been there for me!!!! Her knowledge and recommendations for healing have been invaluable! I am basically focusing on healing and anti inflammatory issues and she is a veritable compendium of knowledge with some love and understanding. If your VESSEL isn't right call her at Nutrition In Motion LLC. HH
https://nutrition-in-motion.net/testimonials/a-veritable-compendium-of-knowledge

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"Joanna changed my world for me!!! I now race with no gut issues!!!" MS
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"It has been less than a week [on the Detox Plan], but I’ve found so much comfort in the lessons about food you’ve taught me through the years and have been amazed at how quickly I’m dropping the weight!! I’m not starving, I have energy, the highs and lows from sugar have stopped, I am no longer craving carbs and, most importantly, my clothes are starting to fit again!!"  DH
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In 2012 I was new in the world of triathlons and had completed an Ironman. While it was a great experience, I had major cramping and had poor nutrition throughout the race. I also found myself cramping up in marathons and with a goal of a sub 3 marathon, I knew I couldn't achieved that if race day nutrition wasn't fixed.

I found Joanna through various friends that had used her and recommended her services. We had phone sessions because live quite a distance from her office, but it worked out great.

She made sure to individualize my nutrition plan to fit my exact needs. I completed another Ironman earlier this month and PR'd by over an hour and placed 3rd in my AG and 8th OA female not including pros. My marathon is at a 3:05 but hope to get sub 3 very soon and am confident that with my new race day nutrition, I will!

- Stephanie , January 2013

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2015-01-30T17:24:37+00:00

- Stephanie , January 2013

In 2012 I was new in the world of triathlons and had completed an Ironman. While it was a great experience, I had major cramping and had poor nutrition throughout the race. I also found myself cramping up in marathons and with a goal of a sub 3 marathon, I knew I couldn't achieved that if race day nutrition wasn't fixed. I found Joanna through various friends that had used her and recommended her services. We had phone sessions because live quite a distance from her office, but it worked out great. She made sure to individualize my nutrition plan to fit my exact needs. I completed another Ironman earlier this month and PR'd by over an hour and placed 3rd in my AG and 8th OA female not including pros. My marathon is at a 3:05 but hope to get sub 3 very soon and am confident that with my new race day nutrition, I will!
https://nutrition-in-motion.net/testimonials/new-prs

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Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-03-16T21:55:53+00:00
"Joanna is a very proficient Energy Healer and has made my life easier by: quelling negative thoughts, curing my migraines, and increasing my self-acceptance. How the process works is not important. It just does work!" EM
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Nutrition was spot on thanks to you!

"I ran a trail race - 5 miler - and my nutrition was spot on thanks to you!

Pre-race was a sweet potato and half avocado with some sea salt, cup of coffee - 20 min before race had 4 dates - no tummy issues at all!" -Mindy S

Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-02-12T20:34:05+00:00
"I ran a trail race - 5 miler - and my nutrition was spot on thanks to you! Pre-race was a sweet potato and half avocado with some sea salt, cup of coffee - 20 min before race had 4 dates - no tummy issues at all!" -Mindy S
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"Thank you for all your awesome advice!!!! ..[Race Day] Nutrition is tough because it can really derail you, but it is hard to practice.


I really appreciate your description of symptoms because it is easy to know that there is something wrong, but hard to know the cause and how to fix it.


I really appreciate your expertise here and can't wait to Saturday's race!" Marita M

Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-02-12T20:32:45+00:00
"Thank you for all your awesome advice!!!! ..[Race Day] Nutrition is tough because it can really derail you, but it is hard to practice. I really appreciate your description of symptoms because it is easy to know that there is something wrong, but hard to know the cause and how to fix it. I really appreciate your expertise here and can't wait to Saturday's race!" Marita M
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I am ripped and ready!

" I followed Coach Joanna's [nutrition] plan to perfection.  I weighed in yesterday at 148 with 7% body fat...

At 52 ...maybe for the first time in my life...I can say..I am ripped...and ready...I usually race at 159 and usually weigh 169."

JY

Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-02-12T20:30:53+00:00
" I followed Coach Joanna's [nutrition] plan to perfection.  I weighed in yesterday at 148 with 7% body fat... At 52 ...maybe for the first time in my life...I can say..I am ripped...and ready...I usually race at 159 and usually weigh 169." JY
https://nutrition-in-motion.net/testimonials/i-am-ripped-and-ready

Wonderful session

"That was a WONDERFUL [Path] session! I really felt better after talking with you!" DM

Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-02-09T00:33:55+00:00
"That was a WONDERFUL [Path] session! I really felt better after talking with you!" DM
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my body is thanking me!

"Overall, I feel better (physically and mentally) [on the Detox Plan For Athletes].  I am not eating all that junk, and my body is thanking me too :)" DG

Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-02-08T22:00:23+00:00
"Overall, I feel better (physically and mentally) [on the Detox Plan For Athletes].  I am not eating all that junk, and my body is thanking me too :)" DG
https://nutrition-in-motion.net/testimonials/my-body-is-thanking-me

now I am living

"I have incorporated my detox plan for athletes into my everyday food and now I am living.  Just wanted to thank you for changing my way of eating and now I am having fun."  DG

Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-02-08T21:59:24+00:00
"I have incorporated my detox plan for athletes into my everyday food and now I am living.  Just wanted to thank you for changing my way of eating and now I am having fun."  DG
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huge impact

'Just want to thank you for introducing me a your 2 week detox diet.

It has made a huge impact on my life. ... This "diet" really worked because it was really easy.

I did find myself a few pounds down. ...because of the diet, my normal way of eating has permanently changed. ... I was introduced to a variety of foods that I normally never ate. .... Job well done Joanna.'  - DG

Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-02-08T21:58:00+00:00
'Just want to thank you for introducing me a your 2 week detox diet. It has made a huge impact on my life. ... This "diet" really worked because it was really easy. I did find myself a few pounds down. ...because of the diet, my normal way of eating has permanently changed. ... I was introduced to a variety of foods that I normally never ate. .... Job well done Joanna.'  - DG
https://nutrition-in-motion.net/testimonials/huge-impact

a real person detox!

"I like the [detox] plan because all the food sounds good and you feel like a “real” person that doesn’t stop her life for a detox.

I don’t feel like I have to eat at home for 2 weeks, life can go on.

I am really looking forward to this and the cooking." BO

Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-02-08T21:51:11+00:00
"I like the [detox] plan because all the food sounds good and you feel like a “real” person that doesn’t stop her life for a detox. I don’t feel like I have to eat at home for 2 weeks, life can go on. I am really looking forward to this and the cooking." BO
https://nutrition-in-motion.net/testimonials/1912

Feeling a lot stronger

Thank you again SO much for all this awesome info. I am honestly feeling a lot stronger in my training lately and the heat isn't bothering me at all. 

I am also cramping less in my runs lately, and really attribute a lot of this to our fixing my constant state of dehydration and I'm just more aware of my fueling during the day since our first session. Just feeling really grateful!  - Sara C

Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-02-06T20:01:24+00:00
Thank you again SO much for all this awesome info. I am honestly feeling a lot stronger in my training lately and the heat isn't bothering me at all.  I am also cramping less in my runs lately, and really attribute a lot of this to our fixing my constant state of dehydration and I'm just more aware of my fueling during the day since our first session. Just feeling really grateful!  - Sara C
https://nutrition-in-motion.net/testimonials/feeling-a-lot-stronger

Conquering my demons

“I am conquering my demons, and The Path To Heal is the only thing that changed” AR 2014
Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-02-06T19:59:02+00:00
“I am conquering my demons, and The Path To Heal is the only thing that changed” AR 2014
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I followed the plan to perfection

"I followed Coach Joanna's plan to perfection.
I weighed in yesterday at 148 with 7% body fat..  At 52 ...maybe for the first time in
my life...I can say..I am ripped...and ready...I usually race at 159 and usually weigh 169."  -  John Y 2013
Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-02-06T19:51:36+00:00
"I followed Coach Joanna's plan to perfection. I weighed in yesterday at 148 with 7% body fat..  At 52 ...maybe for the first time in my life...I can say..I am ripped...and ready...I usually race at 159 and usually weigh 169."  -  John Y 2013
https://nutrition-in-motion.net/testimonials/i-followed-the-plan-to-perfection

Burden was lifted!

"I feel like a burden has lifted by the Path To Heal session.

I feel empowered now to go eat healthy and stop this self sabotage' - LJ

Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-02-05T16:47:49+00:00
"I feel like a burden has lifted by the Path To Heal session. I feel empowered now to go eat healthy and stop this self sabotage' - LJ
https://nutrition-in-motion.net/testimonials/released-blocks
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