Emily Richters Fasciana LLC

04/26/2026

What do you need to focus on in the golf off-season to improve your game?

Building strength; this comes from fueling correctly by having carbohydrates, which are needed for proteins to be able to repair muscle and build more.

Sleep; is imperative for repairing, so focusing on adequate, appropriate sleep during the off-season can ensure you get your GAINS (in many ways)

Preventing injury; by ensuring adequate fuel sources are consumed, your body won't need to compensate by using sources of fuel from other parts of the body. Stress fractures, strains, inadequate ligament and tendon repairs can be from inadequate or improper fueling.

Heart healthy foods; focus on plants for fuel of all kinds.
Nuts and seeds for healthy omega-3 fats; Legumes for plant-proteins and fiber; colors like dark reds, blues, and greens for antioxidant rich phytochemical benefits for healing, repairing, and anti-inflammatory properties.

Not to mention- all of these nutrition areas are going to benefit ones overall health, not just for golf.

04/21/2026

Contrary to belief of a slow-paced, relaxing sport (myself included in the past), golfers endurance and power are key.

Off-season training is when you're building muscle and strengthening areas of the body- NUTRITION MATTERS.

Tournament play is all about endurance; what is going to keep you going for 18 holes and keep you focused - YOUR NUTRITION.

We will get into why your sleep matters so much for this sport as well.

04/08/2026

If you or someone you know is looking to get started on your health and wellness journey, take a look at my profile on HealthProfs. I provide a free, no obligation 15-minute call to understand your health needs and discuss how I can help you.

Why keep waiting? Get started now!
Payment plans, Superbills, and sliding scales offered .

Emily Richters Fasciana, Nutritionist/Dietitian, Mountain Top, PA, 18707, (570) 701-8663, Whether you’re navigating a new diagnosis, training for peak performance, or simply trying to feel better in your day‑to‑day life, I help you understand how food can support your body in meaningful, susta...

03/29/2026

Ever catch yourself saying you are 'addicted to sugar' and then wonder if it's actually a thing?

The internet loves to call sugar a drug, but the science behind sugar and cravings is far more nuanced.

In this episode, your hosts will break down whether sugar addiction is real, why sugar cravings can feel so intense, and how artificial sweeteners fit into the picture.

Most importantly, Micki and Emily will explore how to think about sugar in a way that's grounded in biology -- not fear.

Find us on Spotify or YouTube



https://open.spotify.com/episode/2UakEmvs7ogqlCsSE4pJyB?si=LF4XunP3TN-dTg4dAKDPUQ&context=spotify%3Ashow%3A2RWAXAOO1dEgxv7WPThCqa&t=0&pi=2kPi2vimR4OqD

The RD Squeeze · Episode

03/26/2026

Have you heard of SMART goals?

Specific
Measurable
Action-Oriented
REALISTIC
Timely

Can you recognize which part I like to focus on?! 😄

When we set health goals, we want to use the acronym SMART.

Losing 50 lbs in 2 months- NOT REALISTIC

Going to the gym EVERYDAY- probably not realistic

Choosing one extra fruit most days- REALISTIC

Dietitians use a full nutrition assessment in a nutrition appointment to guide you to ideas for SMART goals.

They listen to where there are gaps, review labs, hear your history, and determine a best place to start.

SMART goals are just steps to the top. Each goal lets you achieve more for your health.

03/17/2026

Superheroes don’t skip breakfast.

Make sure you and your family fuel up with a nutritious morning meal to help kickstart and power your day!

- Overnight oats with fruit and nut butter
- Granola bar and egg breakfast 'muffin'
- Cereal and hard-boiled egg
- Yogurt with granola, fruit, and Walnuts

Check out these super tips: sm.eatright.org/powerupbfst

03/11/2026

March 11 is Registered Dietitian Nutritionist Day!

Celebrate the food and nutrition superheroes who empower people everywhere to live healthier lives through nutrition: sm.eatright.org/RDNday

Celebrated on the second Wednesday in March, Registered Dietitian Nutritionist Day increases awareness of registered dietitian nutritionists as the indispensable providers of food and nutrition services and recognizes RDNs for their commitment to helping people enjoy healthy lives.

03/09/2026

RDNs and NDTRs are the real-life superheroes of nutrition!

Celebrate their expertise and impact throughout and beyond by learning why they're the experts in nutrition and health: sm.eatright.org/RDNNDTR

03/08/2026

Happy International Women's Day!

This day is special to me because of all the International Women in my life who have shaped me.

During the part of your life that shapes you, I was forunate enough to grow up in Europe. I was surrounded by women of all nationalities.

Who I am today represents International Women. But not only that, I've recognized in my line of work, how little I know, how little we were taught in my education, how little the world still understands Women.

We have a lot to look foralward to- together!

03/04/2026

Celebrate by boosting healthy habits at work, home, or school!

Here are 50 ways to get involved wherever you are:
sm.eatright.org/nnm50ideas

03/01/2026

This March, discover the power of nutrition during !

Find out how nutrition has the power to help you and your community thrive, and how RDNs and NDTRs can expertly guide you with information driven by science: sm.eatright.org/NNM

01/05/2026

‼️📣 Attention Athletes, Coaches, and Parents!

Busy schedules, running from one practice to another, early mornings, and long weekends don't create the desirable pattern for eat - sleep - rest - school - repeat that athletes need to excel in both school and sport.

That's why I am here!

In just a few sessions, athletes will be more focused, energized, and nourished for their health and sport.

What do these sessions look like?

- Full background of athlete, their nutrition, additional health and wellness concerns to develop and comprehensive plan
- Performance goals
- Sport schedule and school calendar review
- Favorite meals and snacks
- Small, simple goals to add most days for extra nutrition
- Review of continuous changes in schedules and breaks for new goals

These are just a few items during most sessions that will happen!

If you are starting a sport in the Spring- NOW is the time to get your nutrition right!

Start fresh with me by scheduling a no-obligation FREE Warm-Up call.

Www.erfnutrition.com