Rework Nutrition, LLC

04/29/2026

Unpopular opinion from a sports dietitian: most people don’t need added electrolytes and here’s why 👇

Water is often enough for the vast majority. If you are dehydrated, it’s probably from lack of fluid..not lack of electrolytes. Oral “rehydration solutions” (LMNT, Liquid IV, etc.) will help people that are dehydrated and sweat excessively to rehydrate. During exercise, you lose fluid + electrolytes through mostly sweat. Research consistently shows that performance deficits begin when you are losing around 2% of your body weight from dehydration (cardiovascular strain rises, perceived effort increases, endurance performance declines, etc.)

But here’s the nuance most people miss: most workouts won’t get you to that point of dehydration.

To reach that 2% body mass loss, you typically need:�⏱️Longer duration (60-90+ min)�💦High sweat rates (often 1–2+ L/hour)�🥵Heat/humidity or high intensity

It’s important to state that added electrolytes DO matter…when physiology demands it. HOWEVER, if you’re mostly at a desk, doing short workouts, or just trying to “stay hydrated”…you’re probably not losing enough sweat to meaningfully deplete electrolytes. The avg diet already provides more than enough electrolytes to replace losses. �
🍉🥬🥛Instead, eat whole food often and aim for 1/2 your weight in ounces daily of fluid! Let’s try not to solve a problem that we don’t even have! Save your money and drink water with lemon if you need to spice it up 😉

04/09/2026

Pre-run fuel goals: Ideally anywhere from 30–60g of carbs 30 min before your run is what you want to aim for. This number will increase or decrease depending on the amount of time you have before. Think low fiber, low/mod protein + low fat for easy digestion!

So as a sports dietitian, what’s the option I would pick?!

💧LMNT + Water: Great for hydration and electrolytes (esp sodium), but not enough carbs (specific to this brand)
🔋 Fasted: Can you complete it fasted? Sure. But research continues to support having carbs for improved performance and glycogen preservation (aka sparing stored energy).
🥣Yogurt: 12–15g carbs..not quite enough. For many runners (including myself), dairy can sit strange on your stomach this close to a run. If it works for you, dress it up with granola, honey and fruit to meet carb goals.
🙃Pistachios: Tasty but only 6g carbs and high fat—pass this close to a longer run!
🍌 Fig Bar + Banana: 40–50g carbs, low residue and easy to digest. Love it!
⭐️Pop-Tart: about 40g carb for one pastry. It’s processed and low fiber = perfect quick fuel!

WINNER: Pop-Tart OR Fig Bar + Banana! Bonus would be to add water + electrolytes for the ultimate 90 min pre-run combo💪🏻

What’s your favorite pre-run fuel?

03/10/2026

In all seriousness, I get questions about food sensitivity testing from clients all the time. Some have already done it, others are just curious. And honestly, I get the appeal! A test that could suddenly explain all of the symptoms you’ve been dealing with? Sign me up. Bloating, GI distress, gas…it’s tempting to think there’s a quick answer. But it’s important to understand what these tests are actually measuring before spending money.

IgE testing: Measures food-specific immunoglobulin E, which mediates immediate allergic reactions. For example, eating shellfish and having your throat tighten within minutes (yikes and potentially EpiPen territory). IgE is the validated biomarker used to diagnose true food allergies, alongside clinical history, skin-prick testing, and oral food challenges.

IgG testing: Measures immunoglobulin G antibodies to foods. Research shows IgG antibodies are typically a normal immune response to food exposure and may even reflect tolerance, not intolerance. So that list of 30–50 foods you’re suddenly told to avoid? It likely just reflects foods you eat regularly! It’s about as clear as mud in my opinion.

The American Academy of Allergy, Asthma & Immunology and other major allergy organizations state that IgG food sensitivity testing is not scientifically validated and should not be used to diagnose food allergies or intolerances 🥴

Bottom line:
IgE- validated marker for allergies
IgG- marker of exposure/tolerance, not food sensitivities

So before spending the money on one of these tests, it may be worth thinking twice! Your symptoms absolutely may be real, but don’t waste money on tests that bring fear to foods! Talk to a qualified professional to get to the root cause of your symptoms!

03/02/2026

☕️Coffee is more than a morning ritual, it’s one of the most researched beverages in nutrition! It’s rich in antioxidants, supports brain function, may reduce the risk of certain diseases, can enhance performance, and is even linked to longevity.

However… coffee can easily turn into a caffeinated dessert if we aren’t careful..
-3+ pumps of syrup
-Heavy cream overload
-Whipped cream + drizzle
-400+ calories before 9am without eating any food! �
🧐How can we make our coffee order healthier?

1️⃣Keep it simple.
Brewed coffee, espresso, or cold brew are all great bases.

2️⃣Be intentional with sweeteners.
-Flavored lattes: often 20–40g+ added sugar
-Blended drinks: easily 60g+ added sugar (aka 15 tsp sugar 🥄)
⭐️Start by cutting syrups in half. Try cinnamon, cocoa powder, vanilla extract, or a small amount of honey instead.

3️⃣Choose your milk wisely.🥛�Dairy/soy milk adds protein. Almond or oat may be lighter but offer less protein. Cut down on calories by picking a skim or 1% milk. Pick based on your goals!

4️⃣Don’t rely on it for energy.�If you “need” 3–4 cups to function, we may need to re-evaluate. Look at sleep, stress, and fueling first.

5️⃣Make more of it at home.
When you DIY your coffee, you control the ingredients/portions. A $6 coffee shop drink can quietly become a high calorie habit. At home, you can keep it simple, adjust sweetness gradually, and save 💰

6️⃣Add fuel on the side.�Coffee is a natural appetite suppressant. Don’t let it replace your breakfast (hello, 3pm crash). Pair it with balance:
🥣Greek yogurt + berries
🍳Eggs + toast
🍎Cottage cheese + fruit
🍞Peanut butter on sourdough

7️⃣ Pick a different size.
If you have a hard time parting ways with your coffee order, opt for a smaller size or aim for less frequency. �
Bottom line:
Let coffee be coffee. Skip the sugar overload and build your energy from quality nutrition first!

02/16/2026

Calling all runners 🏃‍♀️ Your FREE nutrition talk is right around the corner — you won't want to miss it!

Join us next week at Fleet Feet Springfield for a Fueling for Runners seminar with sports dietitian Alix Shantz, MS, RD, CSSD, LD and learn exactly how to fuel so you can run stronger, recover faster, and avoid the common mistakes that hold runners back. PLUS — there will be fueling samples to take home with you! 💪🏻

Perfect for beginners, seasoned runners, and anyone training for a race.
Bring your questions and a runner friend 👟

📍 Fleet Feet Springfield
🗓️ February 26th
⏰ 6:00 PM

Sign up at this link➡https://www.facebook.com/events/2000957973799052

02/09/2026

💧Why is hydration important?💧

Whether you’re an athlete or just a busy human trying to feel your best, proper hydration is essential for normal body function, physical performance, and overall health!

👉 Losing just 2% of your body weight from dehydration can negatively impact performance, including:
• endurance
• strength & power
• focus & reaction time
• energy levels

Even mild dehydration can lead to fatigue, headaches, muscle cramps, dizziness, increased perceived effort, and mistaking thirst for hunger. Your body also needs fluids to store energy (aka glycogen) for activity!

⚠️ But more isn’t always better: Overhydration (hyponatremia) can dilute sodium levels and cause:
• nausea
• bloating
• headaches
• confusion

✨ Some of the best hydration options:
• Water (still #1!)
• Electrolytes (especially for long, intense workouts, heat, or heavy sweaters)
• Milk or dairy-free alternatives
• Coconut water
• Hydrating foods (fruit, veggies, soups)

Other items hydrate you (yes, even coffee and tea), but focus on the ones listed above more often!

💦Hydration goal: minimize dehydration without over-drinking. A simple guideline: ½ your body weight in ounces daily, plus more around workouts, heat, and heavy sweat sessions. For longer or intense training, include electrolytes to replace losses.

👀 Signs you may need more fluids:
✔️ Dark urine
✔️ Intense thirst
✔️ Fatigue
✔️ Headaches
✔️ Dizziness
✔️ Muscle cramps

💪💧 Remember: Dehydration can happen in any environment and is cumulative. Begin the day well-hydrated and replace fluids during and after workouts to support performance and recovery!

02/02/2026

🏃‍♀️ Fuel Smarter. Run Stronger. 🏃‍♂️
Join me at Fleet Feet Springfield for a FREE nutrition seminar: Fueling for Runners!

We’ll cover practical, real-life fueling strategies to help you train better, recover faster, and perform your best — whether you’re a beginner or seasoned runner.

📍 Fleet Feet Springfield
🗓 Thursday, February 26
⏰ 6:00 PM

Come ready to learn, ask questions, and leave with simple tools you can use right away! 👟💪

Link to sign up: https://facebook.com/events/s/fueling-for-runners/2000957973799052/

01/14/2026

I can confirm this was delicious, quick & nutritious!!! 😋😋
Recipe below ⬇️ (adapted from themediterraniandish.com)

Greek dressing:
-Juice of 2 lemons
-2 tsp oregano
-salt and pepper to taste
-3/4 cup olive oil

Chicken and Veggies:
-1 large red onion (I used 2 small)halved and sliced into 1/2 -inch pieces
-1 medium zucchini (swapped for broccoli)
-large orange bell pepper, cored and sliced into 1/2-inch thick slices
-1 large tomato (swapped in potatoes)
-6-8 boneless skinless chicken thighs
-4 ounces feta cheese
-1/4 cup chopped Italian parsley

Directions:
👩‍🍳Position a rack in the middle of your oven and heat it to 425°F.

🍋Make Greek dressing. In a medium mixing bowl, add the lemon juice, oregano, salt, and pepper and whisk vigorously to combine

🥔Coat the veggies. On a large sheet pan, spread veggies. Season well with salt and pepper, then pour about 1/4 cup of the sauce all over the veggies. Toss to coat, then spread the vegetables out so they are all touching the surface of the pan.

🥦Add the remaining ingredients. Nestle the chicken between the vegetables and drizzle with the remaining sauce, making sure the chicken especially is covered with the sauce. 

🧑‍🍳Bake on the center rack of your heated oven until the chicken is cooked through, about 35 minutes (took closer to 40 min). Broil at ended if you want it more crispy!

🍽️Finish and serve. Remove from the oven and spoon the pan juice all over the chicken. Garnish with the parsley and feta.

01/08/2026

12/15/2025

Love seeing wins like this — simple tools, real support, big results💪