Addressing Weight: Does the Number on the Scale Dictate Better Running Performance?

Today I want to address an often-controversial topic but one that feels like is coming up way too much lately. Weight and weighing yourself. Weighing yourself day in and day out can become a vicious cycle. One that can lead to burn out and frustration. Not only because our weight can fluctuate on any given day due to hydration, the meal you had the night before, the time of day or even that time of the month (for ladies). But also because you are focusing on the wrong measure of success. The number on the scale can lead to either feeling victorious or defeated which doesn’t bode well for your mental health and well-being and takes the focus off of the things we know lead to better performance.

Snack Ideas to Satisfy a Hangry Runner

Are you looking for a snack that satisfies the runner hangries? You know what I'm talking about - that sudden urge to eat everything in sight and you must have it now before you snap your [insert friend, teammate, coworker, significant other or random stranger]. If it's been 3-4 hours and you haven't eaten something and have no plans for a meal in the near future, then follow my 3 tips for a snack that satisfies the hangry monster! ⠀

Understanding Hunger Cues, Mindful Eating and What that Means for Runners

Listening to your hunger is important. Being mindful about what and when you eat is also important. And both are things I work with clients on all the time. As runners and endurance athletes, we have different needs than the general public. Sometimes we need to eat when we aren't hungry to get the most out of our training. Let me say that again: it's OK - and often even necessary - to eat when you aren't hungry.

Celebrate Pumpkin Spice Season With My Pumpkin Zucchini Muffins

On Monday (which consequently was also National Pumpkin Day) I posted some of my favorite pumpkin recipes to social media and asked which you’d most like me to share the recipe for. And here it is! These pumpkin muffins have been a go-to recipe for me so far this fall and make a great pre-workout snack or addition to my breakfast. To me they taste like fall. I hope you enjoy!

Suffering from Stomach Issues Mid Run? Learn How to Train Your Gut

One of the most common conundrums runners face is stomach – or gastrointestinal (GI) – distress mid run. It doesn’t happen to everyone – and is highly specific – but I have had way more complaints of inability to eat before, during or after a run due to an upset tummy or fear of having to use the bathroom mid run. Why does it happen? And is there anything you can do to combat it?

Rest Day Brags: Tips for How and What to Eat to Enhance Recovery

We all need rest days. Some more than others. They help our bodies recover from the work we put in day after day as well as allow us to go harder, faster, and longer in the days following. But do we need to eat the same on a rest day as we do on a training day?

Summer #RunnerFuel Recipe: Cold Sesame Soba Noodles with Chicken and Snow Peas

It is darn right steamy in Chicagoland today (and by the looks of things for a while to come). I don’t know about you, but when the temps creep up, the last thing I want to do is spend a ton of time cooking or eat a steaming hot bowl of pasta. But we still need to eat! Here’s a quick dinner or lunch solution that’s packed with high quality protein, carbs and flavor.

Can What You Eat Support Your Immune Health?

During these unprecedented times, you may find yourself craving comfort foods. And while you may not always feel like eating them, you also need to consume nutrient rich foods (like fruits, vegetables, whole grains, lean proteins, and healthy fats) to help support your immune system so that it can operate at its best – especially if it is called upon to defend against a common cold, the flu, seasonal allergies or even the coronavirus.

Crock Pot Season is Here! Allison's Awesome Buffalo Chicken Chili

Being from Rochester, NY–which is just under an hour west of Buffalo–and having lived in and traveled there most of my life to visit family–this chili brings back memories and flavors of home. It also satisfies while saving on clean-up (no need for hand wipes). Top with crumbly blue cheese. Chicken wings in a bowl. Enjoy!

recipes, Crock Pot, meal prepAllison KochDecember 4, 2019Recipe, chili, Buffalo Chicken, cooking, healthy, crock pot, nutrition, sports, sports nutrition, HealthyComment

Pomegranate, Kale and Quinoa Salad with Walnuts and Feta

A delish salad to add to your holiday table featuring all the colors of the season.

recipes, nutrition, holidaysAllison KochNovember 24, 2019Recipe, holiday recipe, Cooking, Healthy, quinoa, kale, pomegranate, feta, walnuts, saladComment

Holiday Recipe Makeovers: Chocolate Avocado Mousse

You’ll save over 250 calories, 20g of fat (while also switching to a healthier type of fat), and gain 3g of fiber per serving compared to traditional chocolate mousse. Have fun with your guests by asking them to guess the mystery ingredient. This recipe is also a great way to use up avocados that have started to turn brown. Enjoy!

recipes, holidays, nutritionAllison KochNovember 17, 2019Recipe, Dessert, Cooking, Healthy, ChocolateComment