sarahmradcliff sarahmradcliff

102 posts   1,076 followers   878 followings

Sarah Radcliff  |📍Cle Ohio || Blogger Body Talk Nutrition ⤶ KSU grad student // dietetic intern Future Registered Dietitian 🥑 fitness ✱ nutrition ✱ balance

#lastnightslook lol hi happy Sunday! I’ve been totally MIA from social media because apparently trying to start a blog and a health/fitness-related Instagram and keeping up with consistent content while in the middle of grad school, a part time internship, a band, and moving into a new house wasn’t my best idea ???? 🤷‍♀️ I know, I’m shocked too. But hi, don’t give up on me pls I have content coming!! lmao. Here’s a little update and what you can expect from this page:
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First of all, I started a new internship rotation in a community-based setting. In this rotation I will get to do nutrition counseling with students and faculty, teach an intro to nutrition class, and create bulletin boards and handouts that will relay nutrition information to students! I am so excited for this rotation and it helps that my preceptor might know everything there is to know about nutrition (srsly she’s amazing). This is my second to last rotation. Time is freaking flying ⌛️.
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FNCE IS THIS WEEKEND! Washington DC here we come!! I am literally so excited please let me know if you’re going I want to meet EVERYONE 💕 also family moves into a new house this weekend so somehow I skipped out on that grueling process (thanks FNCE!).
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As far as content, I still owe you guys a post about fats! So expect that. I also will share my meal prep this week.. or at least a grocery haul! I also want to share my meal prep tips and where you should even start. I’ll also share my current ~fitness~ goals because things have changed recently. Please shoot me any questions you have or topics you want me to cover.
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#nutrition#health#fitness#rdtobe#fnce#healthyeating#blogger#food#foodie#cleaneating#iifym#diet#mealprep#sundayfunday#fitnessgirl#workout#nutritiontips#healthylifestyle#balance

CARBOHYDRATES:
When we consume carbohydrates, they are digested as glucose, which is what we use for energy! This doesn’t just mean our energy to workout, but energy for our daily tasks.
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When we consume excess carbohydrates, the glucose is stored as glycogen in our muscle and liver. Each gram of glycogen binds to 3-4 grams of water. This is one of the reasons why you may see an increase in weight after a “cheat meal” or just a day/night/weekend of overeating. Excess carbohydrate consumption was stored as glycogen + water. This is also why when people initially go on a calorie-restricted diet, they lose more weight the first couple weeks. Carbohydrates decrease, therefore glycogen stores decrease, therefore water retention decreases.
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So how much carbohydrates should you eat? For your average everyday individual, a good range to start at is between 45-60% of calories coming from carbohydrates. Carbs are 4 calories per gram. So, to figure out this number you would take your daily calories and multiply by 0.45 (for 45%) (.50 for 50% ) and so on… then divide by 4. 50% is probably a good place to start in my opinion.
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Example:
1800 calories x .45 = 810 calories divided by 4 calories per gram = 202.5 grams of carbs.
Example:
1800 calories x .50 = 900 calories divided by 4 calories per gram = 225g of carbs.
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*Additional notes:
✨ Focus on fruits and vegetables: I would recommend 1-2 servings of fruits per day and upwards of 3 to 4 to 5 1/2 cup servings of vegetables per day.
✨ Consume a higher percentage of your carbs around your pre and post-workout meals- post workout carbs are used to replenish glycogen stores that may be depleted during a workout
✨ Pair carbohydrates with protein and fats for steady absorption
✨ Focus on fiber- I have a whole post about this but I’ll probably do another one because I had like 10 followers at that time.
✨ Eat foods you enjoy!!!!!!! But don’t neglect minimally processed whole foods. They do a body good.
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*what I post is not meant to be taken as concrete, this is just more information to hopefully help guide the average person.
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#nutrition#health#iifym#nutrition#healthyfoodtips#balance#carbs#food

When I first started my journey in health and fitness I thought it was about clean eating, and getting in a post-workout shake within a 30 minute window after my workout. I didn’t realize I was hardly even scraping the surface to seeing real results. Getting started can be the hardest and most overwhelming part. So I want to shed some light on some of the basics to help!
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First, let’s talk about protein. Protein is not only utilized for muscle building and maintenance, but also required for hormone production, enzymes, bones, cartilage, skin, and so on. Minimum recommendations sit between 0.8-1.2g/kg of body weight (Yes, kilograms, not pounds) Divide your weight in pounds by 2.2 to get your weight in kilograms.. In a 150lb individual, this would be 55-81.6 grams of protein per day.
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However, weight trained individuals may benefit from higher protein intake between 1.4-1.8g/kg (JISSN, 2018).
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Individuals involved in high volume intense training multiple days per week may benefit from protein intake between 1.2-2.0g/kg.
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Individuals looking to lose body fat and maintain lean mass, may benefit from protein intake up to 3g/kg of fat free mass. (JISSN, 2018)
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I would say for anyone just starting out doing moderate intensity workouts 3-4 times per week, would be safe consuming between 1.0-1.2g/kg and work your way up as workout volume and/or intensity increases, and/or as calories decrease (calorie deficit for weight loss).
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We have ranges because it really depends on the individual and the individual’s goals.
If you struggle to even get the bare minimum amount of protein you may struggle to consume 2 grams per kilogram of body weight. Start at 1 g/kg and try to work your way up.
Side note: **I have had people ask me if taking protein supplements is only necessary if you are weight lifting.. Protein supplements can be utilized by ANYONE; whether you weight train or not. If you struggle to get enough protein just through regular food sources, adding a shake into your day may be a great place to start, but it isn’t mandatory.
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**Space protein throughout the day to hep optimize muscle protein synthesis, and aid in satiety!
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CARBOHYDRATES AND FAT COMING NEXT.

Hi! Happy Monday 💕
Meals are prepped for the week, and workouts are scheduled into my days. I’m doing my best to set myself up for success this week.
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The worst thing you can do after having an “off” week or an “off” weekend is to attach guilt to your decisions and dig yourself into a deeper hole mentally and physically.
Maybe you overate.
Maybe you skipped your workouts all week.
Maybe you had a few too many desserts.
It’s life. It happens. And it can’t be changed now.
So how do you handle it?
✨you look forward, you sleep well, drink water, tap back into what you know about eating healthy and continue working on creating habits that will get you closer to where you want to be.
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Also Exams start this week. So RIP to my sanity.🤓
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#healthyfood#healthyfoodtips#balance#lifestyle#healthyhabits#nutrition#fitness#motivation#iifym#girlswholift#keepswimming#gradschool#cleaneating#balancedeating#nutritious#gymselfie#imbasic#sendhelp

This morning’s lift was much needed after this week. For some reason this week took it out of me and when I feel out of control of handling stress, it manifests in other places like my eating habits, the gym, and my ability to concentrate on what actually needs done. This week was just extremely unproductive. So, after spending yesterday with my best friend (ily Meg), then spending the night watching movies alone, getting a good night sleep and hitting the gym early this morning, I am feeling relaxed and refocused. 💕
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Happy Saturday!! going to try and find a fall festival to eat #pumpkin shit at.🤘🎃
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#fall#festival#gradschool#balance#food#foodie#nutrition#health#motivation#fitness#tryingtogetmylifetogether

Backpack, lunch bag, gym bag, and just trying to balance it all lol. Set my alarm for 5:30pm last night so my 5:30am wake up call for the gym didn’t happen today so heading there now 🤦‍♀️ Happy Thursday!!

Excited about all my healthy Aldi finds today 😍 all this for $20?! Those individual quinoa cups are $5.99 at my usual grocery store and only $1.99 here. Trying to not reach for bars and powders when I’m in a hurry this week.
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Also! If you watched my Instagram story the other day about creating healthy habits, I elaborated on it in a blog post. Link is in my bio if you want to check it out 😘
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#healthyfood#lifestyle#balance#nutrition#healthyeating#aldi#healthyfoodtips#mealprep#iifym#foodfinds#aldifinds#blogger#cleveland#foodblogger#nutritionblog#rd2be

WHOLE 30 DIET:
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So let’s talk..
Over the next few days, or weeks, or whatever the time frame may be, I want to talk about some popular diets that may seem appealing, promising, and maybe too good to be true?
The first diet I will discuss is the Whole 30 diet!
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What is the Whole 30 diet?
For those of you who don’t know the whole 30 diet, it promotes the complete elimination of entire food groups that are “claimed” to potentially have a negative impact on your “health and fitness.”
These food groups include…
- Dairy
- Sugar - added or natural
- Artificial sweeteners
- Alcohol
- Grains (including oats, corn, rice, wheat, rye, buckwheat, bran, etc.)
- Legumes (No peas, no beans, no chickpeas, no peanuts, no peanut butter, no soy)
- No MSG
- No baked goods, junk food, or treats
Essentially, you eliminate all of these foods for 30 days.
After those 30 days?
There is a 10 day reintroduction phase where you reintroduce all of the foods that you had eliminated.
***My personal opinion? Once those foods are reintroduced, the odds of a person just being back where they started before Whole 30 are probably pretty high.
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While I think it is awesome that this diet promotes the consumption of fish, meat, fruit, and vegetables, I think it is missing some important foods that can be an important factor in a healthy diet.
Unless you have a food allergy or health condition that requires it, it is not necessary to eliminate entire food groups!
I also think this diet could potentially leave people creeping back into their normal eating patterns after the 30 days is up, and eventually putting back on any weight that was lost during those 30 days.
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At the end of the day, you have to ask yourself, “can I follow this for life? If i had to eat like this for multiple years, could I do it?”
If the answer is “no,” then it is just another diet that you will follow for a few weeks, lose weight, go back to eating normal, gain weight back, and the cycle continues.
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More popular diet info to come!!!
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#faddiets#health#nutrition#info#fotness#iifym#balance#balanceddiet#rd2be#motivation#dietadvice#healthyeatingtips#gradschool

Ah, Monday’s. Got a half day at my internship today (score!) so I had ample time for both training AND now heading to Starbucks where I will attempt to make a dent in homework.
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I’ve been feeling just “meh” about my workouts lately. I’ve kind of been just going in to get it done. Could be school starting. Could be lack of a goal. Could be crappy weather. Who knows. But this is just a season and as @kristinakovacs_ said in her IG story the other day, nothing can grow and prosper all year round.
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So, I’m still aiming for a minimum of 4 days a week in the gym, 5 is always the goal. I’m still dragging myself in even when I just want to lay down (usually lol) and I’m giving myself a break on the weekends. Right now, that’s what’s working for me! Who knows what will work 3 months from now. Just keep swimming 🐠 just keep swimming 🐠
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Now off to Starbucks for some pumpkin coffee (duh) and work 💕 happy Monday!
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#balance#health#nutrition#fitness#healthyeating#rd2be#training#iifym#motivation#fitnessjourney#fitgirls#healthylifestyle#lifestyle#blogger#ohio#food#foodie

Hi!! So after a long weekend full of lots of good food, I decided to meal prep again for this week. I made 2 meals for the next 3 days and on top of those I’ll have whatever I want for breakfasts and dinners. While I don’t believe meal prepping is necessarily always “the answer,” I do believe it can be extremely helpful for busy people, and people who forget to eat throughout the day (because apparently that exists????😂). With this semester being as loaded as it is, I don’t want to have to even think about my food.. and I don’t want to be living off of protein bars and random packaged foods. I’m thinking I might just do a whole blog post on meal prepping and meals I’ve tried and liked! Let me know if this is something you’d be interested in!!
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This week’s meals include:
A. 94% Lean Ground Turkey with white rice, black beans, and green beans. Flavored with spicy sriracha Szechwan sauce!
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B. Breaded chicken breasts (cooked in olive oil) with quinoa and an apple.
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Both these meals are relatively low in fat so my breakfast and dinner will both probably be heavier in fats 🤗 mostly because my breakfast is so much earlier from my other meals on internship days (MWF) and I will get hungry in all of 1 hour if I don’t have a heavy breakfast.. I feel like I’m just ranting so I’m done now. Lmao if you meal prepped this week tell me what you made!! I always love having more ideas.
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#fitspo#mealprep#food#foodie#healthyeating#nutrition#rd2be#dieteticintern#balance#cleaneating#iifym#motivation#workout#fitness#fitnessjourney

Enjoying Labor Day weekend and Liz’s birthday on the water with these girls 💕

Ladies.. pumpkin spice is back, and the entire nutrition department is celebrating today 🍂🎃

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