Ever wonder why you feel hungrier on a rest or recovery day? More often than not, it has something to do with how you fueled before, during and after a hard workout or long run. Under-fueling – especially on long run or hard workout days – can lead to the feeling of being ravenous on rest or recovery days because your body is essentially catching up with itself.
Read MoreHands down the macro-nutrient I get asked the most questions about is protein. Some of the most common include whether or not all sources are created equal? If timing really matters? And are current recommended amounts enough to support optimal health? So for today’s blog post, I thought I’d go ahead and answer some of the most common questions I get about this important nutrient to help clear some confusion. Here goes!
Read MoreIt 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.
Read MoreDuring 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.
Read MoreCheck out this video of me explaining one of my favorite topics: the 3 R’s of post-workout recovery nutrition. That includes Refueling our glycogen stores (with carbs), Re-hydrating (with fluids) and Repairing our muscles (with protein). Check it out and let me know what you think!
Read MoreIf you’ve been following me over on Instagram, then you know that I was fortunate enough to receive some Verlasso salmon in the mail this week*. I love salmon and was curious about how theirs would compare in taste and flavor to what I am used to. And I was intrigued by their sustainability story. But my husband is not much of a salmon fan. So this was going to be a true test of our relationship – because let’s face it - no one wants to be the ‘coworker cooking fish in the office kitchen’ which, given the current work-from-home situation, our kitchen has become. Well, let me tell you, it did not disappoint and there were no complaints filed with HR. So, without further ado, here are 3 reasons I am loving this salmon right now and a simple recipe for a poke bowl you can make with a couple key ingredients from your fridge and pantry.
Read MoreAlright here it is! My pantry list for runners! These are things we have all the time in our pantry. They make meal prep, batch cooking and recipe making that much easier. Some of the items have specific benefits for runners which I’ve tried to include, whereas other items are just good old-fashioned staple foods to always make sure you have in stock in the event of something like the current state of affairs happens.
Read MoreLet’s face it: salads can be downright boring. And difficult to adequately fuel hungry endurance athletes. But they don’t have to be. A salad can be an easy way to get in a ton of nutrients from colorful veggies and lean protein. Follow these 5 tips to build a better salad that not only provides tons of nutrition but satisfies!
Read MoreThese pancakes are delicious treat that are easy to whip up and ready in no time. They also contain protein and carbohydrates great for post-workout recovery nutrition. Top with additional sliced banana and some walnuts for crunch and a healthy dose of good-for-you fat and you’ve got a stack that’ll stick with you and satisfy.
Read MoreLately I’ve been getting a lot of requests for an easy breakfast that can be meal-prepped in advance so you can grab and go and get out the door in no time. One of my favorites: overnight oats. Why? There are so many options and ways you can modify this recipe to your own taste preferences. It also meets my suggested criteria for a healthy, satisfying and delicious start to your day.
Read MoreProper nutrition is essential to help athletes, weekend warriors and fitness enthusiasts recover from workouts or competition. This includes appropriate amounts of carbohydrate to Refuel glycogen (storage form of carbohydrate in our muscles and the main energy source during exercise), fluids to Rehydrate, and protein to Repair the damage done to our muscle tissue; otherwise known as the 3 Rs of post workout recovery nutrition. Over the next few posts I’ll focus on each of the Rs. Up first - the one that I feel like gets the most emphasis and attention - protein.
Read MoreLately I’ve had a lot of questions about fasted cardio and whether it’s beneficial for those trying to lose weight or for helping runners ‘tap into their fat stores’ to become more metabolically efficient. This is a tough topic and I’m generally of the mindset that we need to be adequately fueled to get the most out of workouts. But I can see the pros and cons to both. So I decided to take a deeper dive into the research to better understand the topic
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