Game Plan Nutrition

08/13/2025

Come follow me on Instagram too .plan.nutrition‼️ I am adding exclusive content there. Drop a hello 👋🏼

08/10/2025

PSA Hydration in the Heat: (It’s August and still hot out there!)

WHY focus on hydration:
💦 Exercise in temperatures above ~26.6 °C (80 °F) with humidity >75 % significantly increases risk of dehydration
💦 >2 % dehydration elevates core temperature and decreases endurance, power, cognition, and reaction time. Even 1 % loss can impair performance‼️

HOW:
💦 2-4 hours BEFORE exercise, drink ~5–7 mL/kg (~12 oz for a 150 # person); then 3–5 mL/kg more if urine is dark
💦 DURING exercise, start drinking as soon as possible; consume 200–300 mL (6-10oz) of cold water/ice + electrolytes every 15 minutes. Heavier sweaters may need more.
💦 Exercise lasting > 1 hour calls for fluids including 4 %–8 % carbohydrate and 0.5–0.7 g sodium per liter to enhance taste, retention, and help prevent hyponatremia. Aim for 600–1200 mL per hour, providing 30–60 g carbs/hour.
💦 Immediately AFTER exercise, weigh yourself. For every 1 kg (2.2 lb) lost, consume approximately 1.0–1.5 L of fluid to replenish losses and account for ongoing losses. This equates to ~23 fl oz per lb lost.

Citation: ACSM guidelines (via their Position Stand on Exercise and Fluid Replacement as reaffirmed through 2025)

07/23/2025

📣 Hi friends!
I’m excited to share that I’m now accepting virtual nutrition clients via Fay Nutrition, where nutrition counseling is covered (or low‑cost) through insurance!
📣 This partnership means no more insurance paperwork—you focus on your health, I’ll handle the rest.

Whether you’re chasing finish lines or just want your jeans to fit better—I deliver personalized nutrition for real life, real energy, and real results.

Areas of specialty:
📌Sports Nutrition for active adults, adolescents, weekend warriors, and competitive sports
📌Longevity & midlife wellness
📌 Weight Management (weight loss and weight gain)
📌 Healthy relationship with food
📌 Special health considerations (diabetes, hypertension, food allergies, etc)

➡️ Book directly with me here: https://provider.faynutrition.com/book/karin-hosenfeld/e5efb5

04/23/2021

I love Greek yogurt with a dollop of lemon curd on top. “Complete” has prebiotics and probiotics that help keep an athlete’s gut healthy and gives a boost the immune system. With 17 grams of muscle supporting protein per serving and 9 essential amino acids, it gives the egg a run for its money (admit it, at first glance you thought this was an egg). 😆
I was not paid by Chobani nor asked for an endorsement

04/03/2021

What to feed them between games...
My son has 1.5 hours between games today in his Spring Celly Hockey Tournament. Great between game lunch: shrimp burger on lightly toasted brioche bread with avocado and drizzle of thousand island dressing.
Shrimp burger = 13 G protein for muscles
Brioche bread = faster carbs to replenish and refuel
Avocado = polyunsaturated heart healthy fat

Insider’s tip: all ingredients can be found at Trader Joe’s.

03/30/2021

I’m not sure who needs to hear this right now...

An increasing number of people over the past 4-6 weeks have approached me about how to lose the weight they’ve gained during the pandemic— in some instances 20 pounds or more. I think this has been a combination of summer coming, hope that the vaccinations will continue to allow us to open things up and lead closer to normal lives, and somehow everyone must have collectively stepped on the scale recently!! Here is what you must know:
Do not compare yourselves to others on or off Facebook. People have handled the mental strain of the pandemic differently. Some have been more in survival mode and less in personal development mode, maybe been fearful of going to the gym, eating mindlessly to combat stress— and yet others used the time to exercise at home and found new ways of keeping in shape to help their sanity— or on the flip side ate less due to stress or loss of a loved one. DO NOT JUDGE. Step back and realize that the your weight in this moment on the outside does not reflect your true self, only a reaction to stress from a pandemic that hopefully we will never again see in our lifetimes.

Second, to make change, you must first be KIND to yourself. Honestly this is the hardest one. (See above about not comparing yourself). It is not unusual for people to tell me they want the weight off in the quickest way possible (I don’t have to tell you that’s not healthy) and more often than not this is coupled with crying. Be happy you are alive to read this. Be in awe that you adapted during a very long, stressful, uncertain process which included no playbook. And when you are ready, dip a toe in the idea of making a few healthy changes to get started. Not because someone else looks better, but because it’s time to focus on you again.
❤️😘❤️

01/05/2021

🎥 Dallasites! Catch me live tomorrow morning at 9:20am on FOX4 KDFW discussing important information on a timely new health study you don’t want to miss! 🏃🏼

01/01/2021

Happy New Year! Some food for thought on 1/1/21

66-year-old comedian Jerry Seinfeld called Transcendental Meditation "the ultimate work tool," during a recent episode of the podcast, "The Tim Ferriss Show."

05/14/2020

VIDEO: See how quickly a virus can spread

A viral video from Japan aims to show how easily germs and viruses can spread in restaurants when just one person is infected.

05/13/2020

Take a look at this article to see how much various food prices have risen during the pandemic... I don’t see wine on the list! 😳 🍷

Okay, so if you're a loyal reader of CNN Business (and we hope you are!) you might have seen a headline Tuesday that said "Prices are falling at an alarming rate." Or a headline today that said producers' prices fell by a record amount.

04/12/2020

Had to do a drive by hello to my friends at and pick up my fave new cross trainers from

03/28/2020

"Our study also highlights that, despite our best efforts, 100 percent cleaning and disinfection is unlikely to occur. This is important to remember, as regardless of where you visit, it's also best to assume surfaces may be contaminated -- and before you come back into your home, you should follow the recommendations to clean your hands and clean items you've handled."

A recent study suggests that even organized efforts to clean surfaces can fall short, a reminder for us all that keeping our surroundings clean may require some additional work.