Many New Year’s resolutions revolve around pledging to eat better in the upcoming year. 068 spoke with three nutritionists in the area and while each specializes in a specific demographic, they all agree that good nutrition should be a part of youreveryday life, not a short-term fix.
Fueling Before the Game
Tracey Brady of Holistica Nutrition offers functional nutrition guidance for the whole family, but many of her clients are student-athletes. While their primary focus is on training and skill development, without an understanding of how to eat for optimal performance, these athletes are missing a key component.
When they over train and under-eat, the consequences show up on and off the field. Muscle repair is compromised, energy levels fall, and concentration in school suffers. Worse, when they miss out on essential nutrients, they risk deficiencies that affect their overall health.
“Most of my student clients come to me without any knowledge of the basics of nutrition,” says Brady.
The core principle of Brady’s nutrition practice is understanding the effect food has on your body, which makes the decision of what to put in your body much easier.
The first thing she teaches clients is the function of each macronutrient in the body. The timing of eating these nutrients is particularly important for athletes – what to emphasize before, during, and after physical activity matters. Vitamins and minerals to support recovery, adequate hydration, and maintaining steady blood sugar for sustained energy throughout the day round out the essentials.
“In the past, I had a lot of trouble staying energized,” says Lasell University Women’s Volleyball player Sydney Katz. “Tracey helped me find foods that I enjoy and give me energy throughout the day. I attribute my success this season to her.”
Brady’s message to her clients is simple: Elevate, don’t obsess. Maintaining a healthy relationship with food is key. “I would love for them to eat a 100% clean diet all the time, but that’s not necessarily realistic. I get that,” Brady says. “Sometimes you just have to have a cookie.”
Midlife Nutrition: Keep It Balanced!
Jennifer Kirsch is a trainer and nutritional coach – whose primary focus is middle-aged women. “You hit midlife, and suddenly it’s not uncommon to feel like what ‘used to work’ no longer does,” says Kirsch. She suggests several nutrition tips to support this phase of life without needing to overhaul your entire life.
First, keeping blood sugar stable is key. Focus on balanced meals—think protein, fiber, and healthy fats at every meal. These slow the release of sugar into the bloodstream, keeping energy levels steady.
Protein is essential to counteract muscle loss as we age. “Aim for a minimum 25g serving of lean protein at every meal— eggs, chicken, beans, tofu,” says Kirsch. Protein not only helps maintain muscle, but it also keeps you feeling fuller longer.
Fiber is a secret weapon for gut health and for stabilizing blood sugar. Kirsch recommends about 25 grams per day, including multiple servings of vegetables and fruits, whole grains, and legumes.
Inflammation can become an issue in midlife, leading to joint pain, fatigue, and even weight gain. Selecting whole food sources like leafy greens, berries, nuts, seeds, and healthy fats like olive oil and minimizing ultra-processed foods can lower inflammation.
Lastly, calcium is crucial for bone health because bone density naturally declines, putting many women at risk of osteoporosis. If you’re not a fan of dairy, foods like almonds, tofu, and leafy greens are all excellent sources of calcium.
“Ultimately, midlife nutrition comes down to balance,” says Kirsch. “By making a few smart tweaks, you can stay ahead of whatever challenges—or hormonal shifts— come your way.”
Foods that Fight Cancer
Eating the right foods can make all the difference in cancer prevention, recovery, and recurrence. “When it comes to cancer, there are no neutral foods; everything you eat either promotes or hinders healing,” says Pam Hartnett, MPH, RDN, a Cancer Recovery Coach and Dietician.
Sugars, such as sweets and processed foods, spike blood sugar and insulin, creating inflammation and conditions that support cancer growth. Reducing sugar intake is a powerful way to lower cancer risk.
Hartnett recommends adding cruciferous vegetables – like broccoli, cauliflower, and Brussels sprouts- to help your body clear harmful substances linked to cancer and promote hormone balance, which can lower the risk of hormone-driven cancers like breast cancer.
Fiber is important, too. Foods like leafy greens and beans promote healthy digestion and help eliminate excess hormones and toxins. Flaxseeds, walnuts, and fatty fish such as salmon provide omega-3s, lowering inflammation and supporting immune function. Extra virgin olive oil offers similar benefits.
Eating well before and during treatment can ease side effects and improve treatment results. “I’m so grateful for Pam’s counsel. I’m now a ten-year survivor. I have kept the cancer from returning and my immune system is so strong now,” says Anne, one of Hartnett’s clients.
After treatment, building a cancer- resistant body is equally important. “Many people slip back into old habits once they’re told the cancer is gone,” says Hartnett. “I remind my clients that they didn’t get sick because of cancer; they got cancer because their body was already unwell.” Hartnett believes that creating a cancer-resistant body is key to fully healing from cancer and preventing it from coming back.
