Dr. Tracey Teasdale ND

🚨 PSA: Safety First! 🚨

Hey there! ☀️ I hope you're all enjoying this beautiful weather and the sight of kids out and about, staying active. I'm all for it! 🌈 But there's something super important we need to talk about – helmet safety. 🚴‍♂️🛴

I've noticed so many awesome young adventurers on their scooters and bikes lately, but here's the thing: not all of them are wearing helmets. 😱 Let's remember, it's not just a suggestion; it's the law in many places. 📜

Head injuries are unfortunately all too common, and wearing a helmet is a simple yet incredibly effective way to prevent them. 🧠❤️ We want to keep our kids safe and sound, right?

But guess what? We adults can lead by example too! 🙋‍♀️🙋‍♂️ When we don our helmets, we're not only protecting ourselves but showing the young ones that safety is cool at any age. 💪

Let's set the standard for safe and active fun, and keep our precious little ones out of harm's way. Helmets on, always! 🚀

Off topic…🕰️ Shedding Light on the Tough Journey of British Home Children 🇬🇧

Behind the stories of the British Home Children lies a heart-wrenching narrative of resilience, born from unimaginable hardship. Over 100,000 children were sent overseas between the 19th and 20th centuries to escape dire living conditions in the UK, but their path was fraught with challenges. They were often separated from their siblings.

🌍 A Glimpse into the Past:
In a time when orphanages were overcrowded, and poverty was rampant, organizations like Dr. Barnardo's and the Church of England's Waifs and Strays Society sought a lifeline for these children. The answer? Sending them on an arduous journey across the oceans, far from their homeland.

🏚️ Harsh Living Conditions:
Many of these children grew up in abject poverty, with families unable to provide for them. Their new lives overseas were not without horrors. As indentured servants, some experienced abuse, exploitation, and harsh working conditions, a far cry from the comforts of home and the life that was promised.

🌟 Triumph Over Unspeakable Adversity:
Yet, these young hearts showed unimaginable strength in the face of adversity. They embraced the opportunity for a new life and overcame the unspeakable abuse they sometimes suffered, building new futures for themselves and their descendants.

🌏 Enduring Legacy:
Their legacy lives on in the communities they helped shape. The descendants of British Home Children have made significant contributions to the countries that welcomed them, leaving a lasting imprint on history. They are a testament to the power of resilience and the enduring human spirit.

🙏 Let us remember their trials and triumphs, as we reflect on this remarkable chapter of history and honor the enduring legacy of the British Home Children. 🌏💪

# forgottenhistory

🏃‍♀️🥦 Unlocking the Potential of Endurance: The Power of Nutrition! 🏃‍♂️

Hey there, fellow athletes and fitness enthusiasts! 👋 Dr. Tracey ND here, and I'm thrilled to dive into a topic that's close to my heart: the incredible impact of nutrition on endurance performance! 🌟

🍽️ Let's Talk Fuel: Your body is like a high-performance machine, and what you feed it matters. Proper nutrition is the key to unlocking your full potential as an endurance athlete. Whether you're a marathon runner, triathlete, or a long-distance cyclist, your diet plays a pivotal role in your journey to success.

✨ Performance Booster: A well-balanced diet provides your muscles with the energy they need to push through those grueling workouts and races. Carbs, protein, and healthy fats are your best friends. They help you go the extra mile, quite literally! 🏁

💪 Recovery Magic: But it's not just about fueling up before the race; it's about the magic that happens after. Proper nutrition speeds up your recovery, reduces muscle soreness, and gets you back on your feet faster. Say goodbye to those post-race aches and pains! 🙌

🥗 Balance is Key: It's not about diets; it's about a sustainable, balanced approach. Listen to your body and fuel it with whole foods. Fruits, vegetables, lean proteins, and complex carbs are all part of the winning formula.

📈 The Science: The research is crystal clear – athletes who pay attention to their nutrition consistently outperform those who don't. It's a game-changer, folks!

🌱 Personal Experience: I've seen countless athletes transform their performance by simply making smarter food choices. Your body is your most valuable asset; treat it with the love and respect it deserves.

So, here's the takeaway: if you're an endurance athlete, your diet is just as important as your training regimen. Invest in yourself, and you'll see the incredible results unfold on the track, road, or wherever your passion takes you! 🚴‍♂️🏃‍♀️

Let's fuel our dreams together, one meal at a time! DM me to learn how!🍏💪

If you're still relying on those old-school snacks for your race fuel, it's time for an upgrade. 🔄✨ Your body deserves better, and that's where a customized race nutrition plan comes in! 📋🍏

🏃‍♀️🍇🚫 Say goodbye to those raisins and fig newtons, because it's time to level up your race nutrition game! 🚀💪

🏁 Whether you're training for a marathon or prepping for a triathlon, the key to success is fueling smartly. 🧠🥇 A tailored nutrition plan takes into account YOUR unique needs, preferences, and goals, ensuring you perform at your best on race day. 🏆🎉

Ready to ditch the old snacks and embrace a nutrition plan that's as unique as you are? 💃💥 Let's chat and get you on the road to better performance! 📩👟

🏃‍♀️🏃‍♂️ Trust Your Gut in Endurance Sports: A Twist on Gut Health! 💪🦠

Hey there fellow endurance warriors! 🌟 Have you ever wondered how trusting your gut can make or break your performance in those long, grueling races? 🏁 Well, let's dive into the fascinating world of the gut microbiome and its role in helping us conquer the infamous "runner's trots" and GI upsets during those epic endurance events! 🏆🤢

💥 The Microbiome Magic 💫
Did you know that your gut is home to trillions of tiny, helpful companions called gut microbiota? 🦠 These little heroes play a crucial role in digesting food, absorbing nutrients, and even regulating inflammation. Maintaining a diverse and balanced gut microbiome can give you the edge you need to power through those miles without any unexpected pitstops! 🚽

🍽️ Fuel for Thought 🧠
Proper nutrition is key, but it's not just about what you eat; it's also about what your gut can extract from it. A harmonious gut microbiome can help you extract more energy from your fuel, making sure you have the stamina to cross the finish line strong! 🥦🥖

🥛 Probiotics & Prebiotics: Your Allies! 🦠
Introducing probiotics (the good bacteria) and prebiotics (the food for these bacteria) into your diet can be a game-changer. They help maintain a balanced gut microbiome, reducing the risk of GI distress during races. So, don't forget your yogurt, kefir, and fiber-rich foods! Your gut will thank you. 🥄🍌

💧 Hydration Heroes 💧
Staying properly hydrated is vital, but did you know that your gut health plays a role here too? A well-hydrated gut can absorb fluids more efficiently, keeping you in peak form and preventing those nasty cramps. 🚰💪

🧘 Mind-Gut Connection 🧠
Believe it or not, your brain and gut communicate constantly. Stress and anxiety can wreak havoc on your gut health, leading to GI issues during races. Incorporating mindfulness techniques and relaxation into your training routine can help keep that mind-gut connection in check! 🧘‍♀️🌼

So there you have it, folks! Trusting your gut in endurance sports takes on a whole new meaning when you consider the incredible world of your gut microbiome. Nourish it, maintain its balance, and watch how it helps you conquer those races with grace and stamina! 💪🏁

Remember, every athlete's gut is unique, so what works for one may not work for another. It's all about experimenting, learning, and finding the perfect gut strategy for your personal journey to athletic greatness! 🌟🏆

🍏🔬 Nourishing Nutrition: Unraveling the Role of Stomach Hydrochloric Acid 🧪🔍

Did you know that our stomach's hydrochloric acid plays a pivotal role in the journey of nutrients? 🤔💡

👩‍🔬 Inside our stomachs, this potent acid acts as a formidable warrior, breaking down food into smaller, more digestible pieces. 🍽️🧬

✨ But its magic doesn't stop there! Hydrochloric acid also activates key digestive enzymes, ensuring the efficient breakdown of proteins, carbohydrates, and fats. 🧪🔄

💪 As a result, this powerful duo paves the way for optimal nutrient absorption in our small intestine. Nutrients are absorbed like treasure into our bloodstream, nourishing our cells and fueling our bodies. 🏋️‍♀️🌟

🚀 So, next time you enjoy a delicious meal, remember to give a nod to your stomach's hydrochloric acid - the unsung hero of nutrient absorption! 🙌🔥

🚴‍♂️🏊‍♀️🏃‍♂️ "Triathletes & Cycling & Intra-Race Fueling: The Race Within a Race!" 🏁💪⁠
⁠
We've all been there – investing in top-notch gear, only to face the dreaded DNF (Did Not Finish) on race day due to poor nutrition and hydration strategies! 🙈🏁⁠
⁠
🍏🥤 Let's take a moment to reflect on the importance of fueling our bodies as we strive to conquer the triathlon or cycling challenge. 🏊‍♂️🚴‍♀️🏃‍♀️⁠
⁠
🥪🥦 Proper nutrition isn't just about the pre-race meal; it's a journey that starts long before the starting horn sounds. A well-balanced diet, rich in carbs, proteins, and healthy fats, ensures your body is primed for the ultimate multisport endeavor! 🍽️👌⁠
⁠
💧💦 Hydration, my fellow triathletes, is your secret weapon. Swim, bike, and run with confidence by staying well-hydrated throughout your race. 💧🚰⁠
⁠
And don't forget about intra-race carbs! ⚡️ Carbohydrate gels, chews, and sports drinks are your allies during the race, providing the energy needed to keep your pace strong through every leg. Make them your go-to companions during those grueling hours of competition! 🚴‍♂️🏊‍♀️🏃‍♂️⁠
⁠
Ready to fine-tune your nutrition and performance strategy? 🌟 Book an appointment with Dr. Tracey ND, to talk all-things sports nutrition and performance enhancement. She'll help you tailor your race-day fueling plan and optimize your training regimen to crush those triathlons! 📆👩‍⚕️💪⁠
⁠
Remember, it's not about the fanciest gear, but about nurturing your body's potential to reach your multisport goals. So, let's dive in, ride strong, run free, eat right, stay hydrated, and power up with intra-race carbs to conquer those triathlons! 🏊‍♀️🚴‍♂️🏃‍♂️👊💯 ⁠
⁠
⁠

🚴‍♂️🏃‍♀️ Achieving Your Best: "Peak Performance Made Simple" for Endurance Athletes 📚🌟

I am thrilled to announce the release of my latest book, "Peak Performance Made Simple" – a must-read for all you dedicated endurance athletes out there! 📖💪

In the world of endurance sports, we constantly push our limits, striving for peak performance. This book is your comprehensive guide to optimizing your training, nutrition, and mindset for that extra edge. 🏆🥇

From training methodologies that work to fueling your body effectively, and even harnessing the power of a resilient mindset, "Peak Performance Made Simple" offers practical insights and proven strategies to help you reach your full potential. 🏅🧠

Are you ready to unlock your true endurance potential? Dive into the world of limitless possibilities, and let's elevate your performance to new heights! 🌄

Get your copy today on Amazon: link in bio or https://www.amazon.ca/gp/product/1778263607/ref=ox_sc_act_title_1?smid=A1Y53T3O3Q25L8&psc=1 📚🛒

I can't wait to hear your thoughts, successes, and personal breakthroughs as you read through these pages. Share your experiences and journey with this book using and let's inspire each other to conquer our goals! 🚀💫

Thank you for joining me on this incredible journey toward peak performance. Let's go the distance together! 🚴‍♀️🏊‍♂️🏃‍♂️

🏃‍♀️💪 POV: Protein is just as important as carbs for endurance athletes! 🌟

Hey there, fellow endurance athletes! 🙌 Let's talk about the power of protein in fueling our performance and helping us reach new heights. 💥

While carbs are often in the spotlight when it comes to endurance sports, protein plays an equally crucial role in our training and recovery. 🥩🥦 It helps repair and build our muscles, supports our immune system, and aids in the synthesis of enzymes and hormones. In other words, it's a game-changer! 💪

So, let's make sure we're giving protein the attention it deserves. Incorporate lean sources like chicken, fish, tofu, or beans into your meals and snacks. 🍗🥗 And don't forget about plant-based options like quinoa, lentils, and chia seeds! 🌱

Remember, it's not just about the quantity but also the timing. Consuming protein within 30 minutes after a workout can enhance muscle recovery and growth. 🕒 And spreading your protein intake throughout the day ensures a steady supply of amino acids for optimal performance. 🌞

Fueling our bodies with the right balance of carbs and protein is the key to unlocking our full potential. 🗝️ So, let's prioritize protein alongside our beloved carbs and create a winning combination for our endurance journeys! 🌟

Tag your fellow endurance athletes who need this reminder and share your favorite protein-packed meals using . Let's inspire each other to fuel our bodies for greatness! 💪💥

🏃‍♀️🚴‍♂️ Finding that perfect balance between pushing your limits and giving your body the rest it needs is crucial for every endurance athlete. 🤔💪

🤯 Maybe you're over-training, or maybe you're under-recovering. It's a fine line we all walk, but it's essential to find that sweet spot for peak performance and long-term health. 📊📈

👉 Over-training can lead to fatigue, injury, and burnout. It's like constantly revving your engine without ever stopping for a pit stop. 🛠️🔥

🙌 On the flip side, under-recovering means you're not giving your body the TLC it deserves. Recovery is where the magic happens - muscles repair, and you come back stronger. 🧘‍♂️💤

Here are a few tips to strike that balance:

1️⃣ Listen to your body: Pay attention to signs of fatigue, soreness, and decreased performance. Your body is sending you signals – don't ignore them!

2️⃣ Plan your rest: Just as you schedule your training sessions, schedule your recovery time. This includes adequate sleep, nutrition, and rest days.

3️⃣ Mix it up: Incorporate different training intensities and types to give specific muscle groups a break while still making progress.

4️⃣ Get professional guidance: Book a Health and Performance Discovery Call (link in bio) to learn how you can optimize your recovery!

Remember, progress is a journey, not a sprint. Finding the right balance between pushing yourself and allowing your body to recover is key to achieving your endurance goals. 🌟🏁

🏃‍♀️🌞 Long Run Love! 🌟

Feeling the need for some serious endorphins? Lace up those sneakers and hit the pavement for a long run! 🙌🏼 Here are some amazing benefits you'll experience:

1️⃣ Mental Clarity: Running for an extended period helps clear your mind, reducing stress and boosting your mood. It's like hitting the reset button for your brain! 🧠✨

2️⃣ Physical Fitness: Long runs are fantastic for building endurance and improving cardiovascular health. Your heart will thank you for the extra love! ❤️💪🏼

3️⃣ Calorie Burner: Torch those calories and shed unwanted pounds! Long runs are an excellent way to kickstart your weight loss journey and maintain a healthy body composition. 🌿🔥

4️⃣ Runner's High: Experience that euphoric feeling as endorphins flood your system. It's like a natural high that leaves you feeling invincible and accomplished! 🌈🏅

5️⃣ Time for Reflection: Use this uninterrupted time to reflect on your goals, dreams, and aspirations. Running can provide the perfect opportunity for self-discovery and personal growth. 🌟💭

So, grab your headphones, crank up your favorite tunes, and embark on a long run adventure! Your body, mind, and soul will thank you for it. 💫✨

Share your accomplishments in the comments! 👇

🏃‍♀️🌟 Reminder: Never stop working towards your goals! 🌟🏃‍♂️

Hey there, fellow endurance enthusiasts! 🙌 It's time for a little motivation to keep us going strong on our journey towards greatness. 💪 Whether you're a runner, cyclist, swimmer, or any other endurance athlete, this one's for you! 🏆

Take a moment to appreciate how much you have accomplished, pushing your limits and breaking barriers along the way. Don’t forget that the path to success is paved with dedication, perseverance, and unwavering determination. 🌠✨

Endurance sports teach us valuable life lessons. They show us that progress is not always linear, and setbacks are just stepping stones towards our ultimate triumph. 🚀 So, let's embrace the challenges, the sweat, and the sore muscles, knowing that each step brings us closer to our dreams. 🌈

Remember, it's not just about the finish line; it's about the journey itself. 🌟 Cherish every sunrise run, every grueling hill climb, and every moment of pushing beyond your limits. These are the moments that shape us into the resilient athletes we aspire to be. 💫

So, my fellow endurance warriors, let's keep our eyes on the prize and never lose sight of our goals. 🎯 Let's continue to push ourselves, break barriers, and inspire others along the way. Together, we can achieve the extraordinary! 🌟

Tag your training buddies who need this reminder and let's support each other in this incredible journey. 🤝💪 Don't forget to share your own stories of triumph and perseverance using . Let's create a community that thrives on passion, resilience, and the pursuit of greatness! 🌟

Remember, the only limits that exist are the ones we set for ourselves. So, lace up those shoes, hop on that bike, or dive into that pool, and let's conquer our dreams, one stride at a time! 🌈💥

🏃‍♀️🚴‍♂️ Are you pushing your limits a little too hard in your endurance training? It's essential to listen to your body and avoid overtraining in order to stay in peak performance shape and injury-free!

Watch out for these 6 sneaky signs that might indicate you're overdoing it.

Do any of these apply to you? I can help - DM me to find out how!

🌞🏋️‍♀️ Boost Your Performance with Vitamin D! 🌞🏋️‍♂️

Hey athletes & fitness enthusiasts! 🏃‍♀️🏋️‍♂️ Let's dive into the sunshine vitamin that can supercharge your sports performance - Vitamin D! ☀️

Vitamin D is a powerful player in maintaining bone health, supporting the immune system, and enhancing muscle function. But did you know it can also give your sports game a significant boost? 🚀

1️⃣ Strengthen Your Bones: Building strong bones is essential for every athlete. Vitamin D helps your body absorb calcium, which is crucial for maintaining bone density and reducing the risk of fractures.

2️⃣ Enhanced Muscle Function: Vitamin D has been linked to improved muscle strength and function. It can positively impact your athletic performance, helping you reach new heights in your training.

3️⃣ Immune Support: Staying at the top of your game means staying healthy. Vitamin D bolsters your immune system, reducing the risk of infections that could hamper your progress.

4️⃣ Energy Boost: Feeling fatigued during workouts? Vitamin D may help improve your energy levels, keeping you going strong through your training sessions.

So, how can you get your daily dose of Vitamin D? 🤔

🥛 Food Sources: Incorporate Vitamin D-rich foods into your diet, such as fatty fish (salmon, mackerel), fortified dairy products, and egg yolks.

☀️ Get Some Sun: The best and most natural way to obtain Vitamin D is through sun exposure. Just 10-30 minutes of sunlight on your skin a few times a week can do wonders!

💊 Supplements: In some cases, a Vitamin D supplement might be necessary, especially if you live in areas with limited sunlight or have a deficiency. Consult with a healthcare professional to determine the right dosage.

Remember, while Vitamin D can be a game-changer, it's essential to strike a balance. Don't overdo it with supplements, and always consult with a healthcare provider for personalized advice. 🩺

Stay strong, stay sunny, and keep smashing those fitness goals! 💪❤️ Let me know in the comments if you have any questions or experiences to share. I'm here to help! 👇

👋 Hey, fellow Endurance Athletes! 🏃‍♂️🚴‍♀️ It's been a while since I've introduced myself. I'm thrilled to be your go-to source for crushing your performance goals in endurance sports! 🌟💪

As a seasoned athlete and expert in sports performance optimization, I've been through the highs and lows of training, and I'm here to share my knowledge with you. 🏆🌿 From nutrition hacks to training strategies, I've got the secrets to help you go the extra mile and reach new heights in your athletic journey. 🚀🌈

Together, we'll unlock your full potential as I share evidence-based tips, recovery techniques, and the latest advancements in the world of endurance sports. 🌱💨 Whether you're a seasoned pro or just starting, my guidance will propel you towards success!

So, lace up those running shoes, hop on your bike, and let's form a community of athletes dedicated to pushing boundaries and achieving greatness. 🚴‍♂️🏃‍♀️ Hit that follow button now, and together, we'll elevate our endurance game to a whole new level!
📲🔥

How much protein do you need? Is the RDA enough?

This is a conversation I have regularly.

The RDA (recommended dietary allowance) for protein is defined as 0.8 g.kg body weigh.

BUT, here's the thing. This is the amount to prevent disease, not to promote health. And definitely not to support optimal athletic performance.

So, how much do you need?

Adults generally benefit from 1.2 g/kg for health maintenance. If you're involved in training and sports, you'll like require more. The final number depends on your activity levels and your goals.

Let's talk about protein at your Health and Performance Discovery Call! Click here to book https://calendly.com/traceyteasdale/30min?month=2022-09

3 areas affecting your endurance nutrition. Swipe to learn more.

These are the three places where you can optimize your nutrition. You can tweak all of them for optimal performance and for specific goals you might have.

How much do you pay attention to these?

How big do you dream?

I just got off a Zoom call with one of my patients/clients. He's currently tapering for the Ironman World Championships in Kona.

We've been working together to optimize his nutrition and recovery so that he could finish an Ironman. Putting strategy into action, he was thrilled to qualify for Ironman Kona!

What are you dreaming of? Schedule a free Health and Performance Discovery Call to see how we can work together!

Book here: https://tinyurl.com/4869xdyt

How important is your protein powder?

My answer: Very!

Swipe to find out what I look for in a good protein powder. Save this post for later - like the next time you're you're at the store

Ever have one of those runs where it is just terrible and you hate it?

Today was one of those for me. I spent a lot of my running minutes thinking "What in the actual heck is going on here? Why is this so hard today?"

Between the humidity, my allergies, and some lingering URTI symptoms, it was NOT my most fun day. I had to slow my pace. And I took longer walk breaks. It felt like a failure. I wanted to quit.

Not every run is a great run, and not every run has to be your best. On days like this, it's easier to quit than to keep going.

But when you keep going, you build up your mental muscles that will only prove to serve you well on race day.

One of the easiest ways to keep going is with a mantra or a really good "why". I talk about this in the mindset section of my upcoming book.

What works for you? How do you keep going?

Training is the sexy part of performance. It makes for the best photos, it's cooler to talk about with your friends and teammates, and it's simple enough to make a plan and stick with it.⁠
⁠
I'm guilty of it too. I share my run selfies, and talk about my sessions.⁠
⁠
But what about rest and recovery? ⁠
⁠
Do you talk about getting enough (good quality) sleep? Or hydration? Nutrition? Active recovery? Your off-days?⁠
⁠
Yeah, me neither. (That's a lie, I do. Every day with my clients! But less often in other settings...)⁠
⁠
But it's REALLY important. So let's start THAT conversation.⁠
⁠
How did you maximize your rest and recovery? Share in the comments!⁠
⁠
⁠

Let's do another running myth: "You're not a runner if you aren't fast"

Ugh. This one kills me. I see so many runners diminish their accomplishments because they aren't the fastest.

I get it. I used to be TERRIFIED of being the last to complete a race. What would people think?

And then it happened. I was the last runner to finish a race. I had all the mean stuff going though my head...

But then something interesting happened. After the race, the volunteers came to me and not one of them mentioned my pace. There were barely more than 100 people who completed the race, and the only messages from the volunteers were oober-positive.

I had made up this story in my head, and it was completely wrong.

If you run, you ARE a runner!

For context: I drove to Vail, Colorado (a 2500 km one-way trip over 2.5 days) only to find a half marathon happening the next day. Not only was I exhausted from the drive, but I was also not acclimatized to 8000+ feet of elevation, the race was up a mountain pass that ended at over 10,000 feet, and I hadn't been running as I was coming off a bike-focus period in my Ironman training.