Fuel Your Body, Feed Your Community: What I've Been Up to Lately at Landis Nutrition & Functional Medicine
Simple nutrition basics you can start today, plus a look at recent community events in Clifton and Fairfax City, and what's coming up next.
It's been a busy week at Landis Nutrition and Functional Medicine, and I couldn't be happier about why. I've been out in the community supporting local businesses and sharing nutrition with real people, which is my favorite way to spend a week. Here's a recap, plus a few nutrition basics you can use right now.
Out in the Community
Free Tanita bioelectrical impedance scale analysis in Clifton, VA, and a double celebration. Last Friday I was in Clifton for two reasons. First, I offered free body composition analysis to anyone who stopped by. A bioelectrical impedance scale goes beyond the number on a regular scale, estimating things like body fat, muscle mass, and visceral fat, which tell you far more about your health than weight alone. It was great to talk through what the numbers mean and where to go from here.
Second, I came to support two fellow small woman-owned businesses celebrating their grand reopenings: Kristin Hill at Signature Aesthetics and Wellness and Nicole Watson at Revival Wellness and Ketamine. Women-owned small businesses are the backbone of our community, and I'm proud to stand alongside these two as they open their doors in their new spaces. Congratulations, Kristin and Nicole! If you're local, please stop in and show them some love.
Nutrition presentation for Palmercare Chiropractic patients in Fairfax City. On Tuesday I spoke with patients of Palmercare Chiropractic about how nutrition supports the body's ability to move, heal, and feel good. Thank you to the Palmercare team for the warm welcome and for caring about whole-person health.
Coming up next week: refueling for tournament weekends. I'll be speaking with two local travel baseball teams about how to prep and recover for tournament weekends. Long days, back-to-back games, and gas station snacks are a tough combination for young (and old) athletes! I'll share what I tell them below.
Basic Nutrition Help You Can Use Today
1. Build your plate around protein. Include a protein source at every meal (eggs, poultry, fish, Greek yogurt, beans, lean meats). Protein supports muscle, keeps you full, and helps steady energy.
2. Add color. Veggies and fruits bring fiber, vitamins, and antioxidants. A simple goal is two or more colors on your plate at each meal.
3. Don't fear carbs. Choose them wisely. Whole grains, fruit, potatoes, and oats provide steady energy, especially for active people.
4. Hydrate early, not just when you're thirsty. By the time you notice thirst, you're already behind. Keep water with you all day and aim to drink ½ your body weight in ounces of water.
5. Eat consistently. Skipping meals often leads to energy crashes, mood swings, and overeating later. Regular meals help keep blood sugar steady. I like to aim to refuel every 3-4 hours.
Tournament Weekend Fueling Basics (Sneak Peek)
If you have a young athlete heading into a tournament, here's the short version:
Before games: Eat a balanced meal 2 to 3 hours ahead, with carbs for fuel, some protein, and not too much fat. Add a small, easy-to-digest snack closer to game time.
Between games: Choose simple, quick carbs and fluids, like fruit, pretzels, a sandwich, or a smoothie. Keep it light.
After the last game: Pair carbs with protein within an hour to start recovery. Chocolate milk, a turkey sandwich, or a rice bowl all work well.
All weekend: Pack a cooler. Planning ahead beats the drive-thru every time. →I’ll let you in on some of my favorite products to keep on hand!
I'll share more after the talks, so stay tuned.
Let's Connect
Do you run a team, practice, school, or community group? I'd love to come speak. And if you're curious what a body composition analysis can tell you, reach out to schedule one.
👉 Book a consultation
Follow along on Instagram, Fae TikTok for daily tips: @landisnutritionfm // @lenalandis365
This content is for educational purposes and isn't a substitute for individualized medical advice.
