Kelly Jones Nutrition

Kelly Jones Nutrition Media Spokesperson, Consultant, Speaker instagram.com/kellyjonesrd
Instagram.com/studentathlete.nutrition

Merry Christmas to all! Hope everyone’s day is filled with kindness and love, the things we need most. 🎄
12/25/2025

Merry Christmas to all! Hope everyone’s day is filled with kindness and love, the things we need most. 🎄

12/22/2025

Sick and dealing with dehydration? Norovirus and flu are everywhere right now and unfortunately, I was a victim of the former this weekend. As I went to do what should be the obvious [have a sports drink], I realized we were out of Skratch and quickly learned I could Instacart from CVS. I went to add Liquid IV to my cart and there were the suggestions of “electrolyte” and “hydration” sticks that have virtually no sodium or carbs. With all the misinformation online and their marketing, it’s easy for people with less knowledge than dietitians to think those are the “healthier choice”.

In reality, dehydration can be dangerous, and science has helped us learn how to optimize rehydration: With fluid, carbs and sodium.

In our intestines we have a transporter (SGLT1) that moves these 3 nutrients through more quickly when they arrive together. And while I totally get the draw to have juice over a sports drink, you need to use it WITH other carbs and sodium to optimize effectiveness. If this is your preference, try:
1/2 C 100% juice (like OJ or POM)
1/2 C water
1 tbsp sugar
1/8 tsp salt

Best wishes to all of you who are sick and to all who have dodged everything thus far, keep washing your hands every chance you get! Had sanitizer doesn’t kill norovirus 😩

The reality is that holidays can be magical… and filled with lots of stress for many people. My dietitian holiday gift t...
12/19/2025

The reality is that holidays can be magical… and filled with lots of stress for many people. My dietitian holiday gift to all is permission to enjoy what you want and also make progress for your health if that’s what you want, too.

Take what you need from this list because food shouldn’t add extra stress this time of year!

12/01/2025

The first time I was in Boulder it was a quick 24 hour trip to record some teaching kitchen videos with Google and there was no time to see the sights. This time around I made sure to get outside for a hike and then run on over to .table as any sports dietitian should! While I’d love to try out one of their meals sometime I made sure to prioritize the performance nutrition essentials - and the PB filled chocolate rice cake could be the perfect endurance fuel when your taste buds have sugar fatigue.

Always thankful that my work helps me to travel and explore! 🏔️

And to think I almost chose the hotel gym this morning! I had the idea of sharing a post with the “biohacks I believe in...
11/21/2025

And to think I almost chose the hotel gym this morning! I had the idea of sharing a post with the “biohacks I believe in as a performance dietitian”. But the last time I was in Boulder it was for 24 hours and there was no time for a hike. This morning I decided I had to run the quick mile to The People’s Crossing trailhead for 2 small trails. I took the red rocks path and within minutes was feeling more at peace and happy than I had with other forms of movement and “hacks” the last 2 months since my triathlon. While I’m intentional about movement and try to get in some outdoor morning steps most days, this was a reminder to opt outside no matter where we are.

Studies show over and over how nature centers us whether it be green space, grounding practices, morning light, or just fresh air. You don’t need mountains nearby to get out there for your mental and physical well-being. Your short and long term health will thank you.

11/19/2025

This may be a controversial take, but pie is overrated. What DOES everyone love, though? Cookies! For a not-too-sweet, chewy dessert that everyone will enjoy, you HAVE to bring these cranberry macadamia nut cookies to Thanksgiving. I’ve been making them for years and recently upgraded the sweetener in my recipe thanks to my partners ! (AD)

Whisk together;
¼ C NOW Foods Coconut Oil, melted
⅛ C + 1 tbsp choice milk
1 tsp vanilla extract
Whisk in the following:
6 tbsp NOW Foods Organic Cane Sugar
6 tbsp NOW Foods Coconut sugar
1 tsp NOW Foods Manuka Honey
Mix in the following:
2 C whole wheat pastry flour (regular whole wheat works, too)
½ tsp fresh baking soda
½ tsp salt (or top with flakey sea salt)
Fold in:
¼ C NOW Foods Macadamia Nuts, chopped
¼ C unsweetened dried cranberries, chopped
Refrigerate for 30-45 minutes, scoop 2 tbsp sized balls onto cookie sheet and bake at 325F for 12 minutes. Let cool on the cookie sheet for 5-10 minutes before serving.

Head to NowFoods.com and grab these ingredients and more during their biggest sale of the year, now through 12/8/25:
-Use code MERRY25 for 25% off orders of $45+
-Use code MERRY30 for 30% off orders of $125+

To start: as a dietitian I recognize GLP-1 medications can be helpful for some people. Problem is, many now jump to them...
11/14/2025

To start: as a dietitian I recognize GLP-1 medications can be helpful for some people. Problem is, many now jump to them without addressing underlying issues that don’t go away just because you lose weight (side note, some people won’t lose significant weight on these drugs). For others, there’s cases where due to lack of adequate oversight with a physician who should closely monitor symptoms and adjust or stop treatment, there are risks. While people are getting smaller, some may also develop nutrient deficiencies and/or a host of GI problems, low blood sugar, and risks impacting your ability to maintain a high level of activity. And that’s all aside from the common muscle loss, a marker of longevity.
As we get ready for the holiday season, remember skipping meals and snacks, exercising on empty, and lacking balance your plate aren’t helping. Not cause it’s the worst thing in the world to overeat at one meal. But because overeating to the point of not feeling well at most holidays and social situations, your long term fitness, physical health, and mental well-being are impacted. And a restrict-overeat cycle continues.
If you do eat a bit past fullness on occasion, it’s okay. Most people do!Maybe due to a hectic day, that one holiday of the year where you get to enjoy a few nostalgic foods, or you’re out socializing and a bit distracted. For many of us, our body can naturally adjust cues regarding what and how much you’re hungry for after a larger meal - if you listen.
If this truly is every night, every weekend, or every social function: your workouts, sleep, digestion and ultimately mental health are going to take a hit. Run through this post as a checklist & see if anything stands out. Other reasons could be rooted in habits built as a child, like being told to clean your plate before leaving the table, or needing to finish dinner to get dessert as a reward.

Chang requires attention and time - lifelong habits don’t change in a few weeks so make a plan, work WITH your body, and lose the instant gratification mindset. Search “hunger” at KellyJonesNutrition.com to learn more.

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