Nutrition Energy

I am finally running the Chicago Marathon this year, after literally 20 years of my good friend inviting me to come join her.
Today I ran 12, starting from my mom’s and running down and around to my old HS xc course.
I planned ahead (as you might expect I should), and brought my running vest and filled two collapsible Nathan bottles with high-sodium hydration drink mix (1/2 in each bottle), took in a package of caffeinated energy chews and 2 fuel sachets.
I refilled my bottles at a water fountain in the park, and got as wet as I could as I ran past the moat.
It was hot and humid as it could be, but with smart lacing and solid hydration and fueling I finished feeling as strong as I started.
If your feeling tired, experiencing dead legs or poor recovery after long training, it might be time to take a look into what your fueling (carb) and hydration (fluid and sodium) needs are and experiment with how you can meet them.
Leave questions below and I’d be happy to answer them.

Today is August 1, 2024.
Today would have been my dad’s 81st birthday if we had not lost him to cancer just over ten years ago.
He was always there for me.
Supporting me.
Encouraging me.
Being silly when I needed it.
He loved being a dad and being with family and friends.
He loved his grandchildren so very much and every day one of my three kids does or says something that makes me wish he could be here to watch, encourage, support and love them.
I love you forever and miss you often, dad!
💕😘

What did you do that brought you joy this week?
It may have been accomplishing something at work, it might have been visiting a friend, or cooking a great meal, or being out in nature, or a great conversation with a stranger…or something different entirely.
This week Mia and I went to see the Broadway show Six and it was incredible! I never liked history class in school (I am sorry to say!), but I do love learning about history through travel and through shows such as this.
After the show I asked Mia where she wanted to eat and she picked . When Mia asked, the waiter said he recommended ordering dinner first and then one of their over the top milkshakes as a “reward”. And while we loved our waiter, I also respectfully disagreed with this thinking.
So what did we do?
Mia and I ordered the crispy Brussels sprouts, a burger and sweet potato fries (because we like them better, not because we think they are “healthier” and a cookies and cream milkshake.
We happily shared and enjoyed all three and left full, satisfied and happy.

Early morning run/play/fun around Lugano, Switzerland.
For years, I have looked forward to my early morning running/exploring adventures in each and every city and town I have visited.
Running (or walking/hiking) is such a great way to really see someplace new and discover great views.
-I just realized after liking your ice cream post that I am representing you as I run around Switzerland.

Today turned into a bit of a stair climb strength day! 😊

After planning this trip for almost a year, we are finally in Switzerland and got to see last night.
The Eras tour/Taylor Swift did not disappoint!
We have close friends that live in Switzerland, who we have been wanting to visit since they moved back here from NYC (where we and our kids met and where we had formed our friendships over the prior 10+ years), and this was the perfect combination.
Yes, I am a Dietitian by profession, and a life-long runner and athlete at heart, AND a mom of three who balances family time and “health” with freedom and fun. So dinner last night consisted of chicken nuggets and French fries at the concert venue, and I didn’t think or worry about that for a single second.
I was there to spend time with my daughter and to enjoy a concert. 🎤

I needed to eat dinner 🍟 in order to feel good enough to have a great time last night and that was all that mattered. 😊
Yes, fruits and veggies and whole grains are great for us.
AND, limiting our experiences, enjoyment, ability to be present with others or living with overwhelming anxiety about our health and impact of individual food choices on our “health” is actually bad for our overall health.
So take time to figure out what is most important to you.
💡What lights you up?
👥 Who makes you feel your best?
🍌🥯🍣🥙Which foods leave you feeling your best in different situations?
And if this is challenging for you, that is OKAY- and it doesn’t have to stay that way.
-Follow people that make you feel good!
-Choose activities that make you feel good (when you can, but likely more than you think you have time for)
- prioritize spending time with people who leave you feeling better than you did before you saw them!!
- And learn to make peace with food and your body!
Message below or DM if you have questions about how or where to get started.

I have a very different type of post for you all today.
I am a Registered Dietitian who is passionate about helping individuals and all humans change the narratives we were all taught and learn to feel good about fueling and moving our bodies. I am a crusader for the inclusion all food groups and all the foods we love. I will continue to say it until all people know it is true, that there are no off limit foods and our biggest issues come from being taught to feel guilt or shame about what we may choose to eat and how we view our bodies. And as such, I tend to stay in my lane on social.
And, sometimes things are just so important not to share, and so today I will share outside those lines.
I listened to this episode of the podcast (one of my fav podcasts!) and need to tell and share this with everyone I know.
All people of all genders need to know and understand the importance of accurate screening for breast cancer, especially those of us who have been told we have dense breasts.
For years I was told I had dense breasts when I went for my annual Mamogram. Then one year they added an ultrasound, which I have since been getting annually. Last year, my doctor told me that I also needed to add an annual MRI-which I did, and will continue to do every year for the rest of my life. But until last year, when I was 48 years old, getting a breast MRI was never offered to me.
I am saying this because I did not know this until now, and because this podcast explains it ALL!!!
Thank you 🙏🏻 to and and especially to Amanda Doyle, for being brave and telling her story of her recent Dx of breast cancer, of her double mastectomy and so much more.
If you listen to one podcast this week, please let it be this one. For your sake, and/or for that of your partner, mom, sister, friends or daughters.
Listen.
Spread the word!
Advocate for yourself and your loved ones.

Today I took 5 min after my run to lay down in the hammock and look up at the clouds and the sky.
This is not something I have always done, but something I have been leaning into more lately.
Movement is good for us-physically and emotionally- and so is some R&R.

I just completed The Big Climb at Citifield in NYC.
🏃🏻‍♀️
All day people will be challenging themselves while also honoring and remembering loved ones, friends and family who are battling, have survived or lost their lives to blood cancers.
If you’d like to read more about why I am climbing and supporting this cause, or support the cause yourself (either by donating to or joining another event soon) check out the link in my bio.
Whatever you do today, if at all possible, do something that makes you feel good in your body or about yourself.
Thank you Lena for climbing with me! 💕

.big.climb

5 weeks from tomorrow, on Saturday May 18th, I will be participating in The Big Climb through in honor of my good friend, , who is a survivor and a fighter, an amazing mom of two fabulous kids, an athlete and a brilliant business owner.
Although you don’t actually need to train for a stair climbing event by climbing stairs, and I decided to tackle this wooden staircase down to the beach. Lena thought of marking each round with a rock, and we went for 10.
We chatted, we smiled, we laughed and we pushed ourselves. Our legs are quite sore today, and that’s what it’s all about.
To anyone who still thinks they “can’t” on any level, what would happen if you flipped the script and started believing that you can?
If this sounds like fun, please register to Climb with us through our team, Team Athena (link in bio). No stair training or experience required, just an “I can do this and I will” attitude and the knowledge that you will be better because you did AND the at we are raising money for the leukemia and lymphoma society.
.big.climb

First race of the year is in the books!
🏃🏻‍♀️
🍀
After living in NYC and running countless races for over 20 years, the local Shamrock Shuffle is quite different in terms of number of participants, but was not lacking in sport or fun.
I am nowhere near “5k race ready” (meaning I have not done any speed work yet in 2024), but went out to run whatever my best might be on this day.
I ran consistently, and finished with a smile on my face.
Bonus that I won this homemade Irish Soda Bread for being first overall female.
With my time of 21.02 it was a full 2 minutes slower than I remember running for this distance ~ 15 years ago, and I’d be lying if I said I am 100% AOK with not running as fast as I once did.
However, as I tell my friends and clients, I focus on the fact that am genuinely happy that my body continues to allow me to run and feel strong at 49 years old.
Thank you to for your thoughtful, intelligent and whitty guidance and to for a strength program that is second to none and keeping me running (and swimming and cycling) strong!!

Happy to be in NYC again for two days, and making a food tour of our fav eats while we are here.
Ry and I walked to to load up on all of our fav’s (more of that later), then stopped at for a snack.
Time to get back to seeing clients and talking about meeting our nutritional needs as humans with gentle nutrition and fueling our training as athletes while enjoying all foods.

As a Sports Dietitian who loves to help athletes both fuel for sports performance AND also foster a healthy relationship with food, their bodies and all foods, you may notice I talk/post a great deal about carbs, intuitive eating, enjoying our favorite foods and treats and no off limit foods.
AND as a Registered Dietitian, Masters Athlete and mom of three, I also love to eat and encourage a wide array of fruits and veggies in everyone’s lives.
Here is what my kitchen counter looked like at 7am this morning.
Each morning I cut up fruits and veggies for each of us. We each have our stainless steel tin or preference and specific produce item preferences and each of us can choose whenever we want to eat them during the day.
The key is that they are convenience and whenever each of us wants them, they will be ready and waiting for us.
To anyone who feels they want to or need to eat more fruits and veggies, try this for a week or two and please lmk how it goes.

So it’s February 1st today, and I have never been a fan of New Years Resolutions, because they always seem forced. And, I have been wanting and meaning to resume posting more regularly on insta, so today feels like the perfect day to do so.
I am currently spending most of my time running my nutrition business, raising three awesome kiddos (the oldest of which will be 18 in March), and training for various triathlons and running events. I am finally planning to run the this fall, with my awesome and long time friend, , and have a few other event ideas and adventures in the works before then.
I will once again be documenting and posting in real time about how this Registered Dietitian, mom and athlete
Trains, cooks and fuels- both for myself and our very active family.
Join me again for the good, the bad and the ugly that is the reality of life.
The beautiful dinners, the meals gone wrong, the fueling successes and the mistakes.
Let’s do this!

Whatever you are doing today, and whoever you are with, let there be light…and fruit!

It’s been over a year since we moved, and a few weeks since I finally found a running partner to laugh, chat and run with. Running friends make some of the best friends! As all runners know, no topic is off limits while moving stride for stride with another human.
-I am grateful for your friendship and look forward to running through this upcoming winter and beyond w you.
I truly treasure everyone I have shared running memories with, including
and many more!!

It’s been 31 years since I have run in a track meet here at the Armory in NYC and 28 years since I competed in a winter track meet at all. Today I am here to cheer on my son and his team.
Does it make me want to compete on a track again, 100% it does.
Am I ready, willing and able to train to an extent that I will actually feel ready to want to race on a track again…
I guess time will tell.

This year, for the first time ever, we traveled for Thanksgiving weekend AND for the first time since I started running in 7th grade, we did not do an organized Turkey Trot.
So I decided to bring the silliness to our family festivities with an assortment of turkey themed accessories.
We had two family members lead our pack by bicycle while the rest of us ran and/or walked to a nearby park, then some kept running loops around the park, others walked, others played on the swings and everyone was outside together.
Whatever you are doing today I am wishing you good food and fun. Go outside and find some, or create your own.
Happy Thanksgiving!

Thank you NYC!
This was my 10th running of the and it did not disappoint!!!
It really is my fav weekend of the year and one big celebration of human connections, accomplishments and the power of the human spirit.
I ran absolutely as well as I possibly could have yesterday and smiled and enjoyed the entire 26.2!!
I did not look at my Garmin or to anyone else for my pace, but tuned in, ran by what felt relaxed and smooth and could not have run more even splits. My legs really started to hurt around mile 18 (thanks to both my Utah adventures a week prior and no longer living in NYC or having trained on any hills), but I continued to asses how I felt and what that meant.
Aside from my aching legs, I felt strong and smooth and was able to pick it up a bit the last 6 miles -which does not often happen in a marathon.
It got warm out there, and I was happy w my choice to run w a vest and carry 2 bottles (one in my vest + one handheld) throughout the race, to ensure I drank enough). It made it way easier to know how much carbohydrate and sodium I was taking in and ensure I stayed on track. I saw a lot of runners cramping up-and hope you all finished feeling alright. Unsolicited advice for next time-make sure you know how much fluid + salt + carb you need & how you are going to consistently take it all in.
I started the day with my great friends and then w/ , had support of and + my husband and our oldest son + many others I heard and saw (and some I didn’t see but texted me afterwards saying they saw me) during the race.
I also can’t stop 🙂 from getting to see and hug and at the expo on Sat.
And because I am now 49!!! My time automatically qualifies me to run in 2024 and I am finally going to run that iconic race as well.
So again, thank you to EVERY ONE of you who stood out there cheering for friends and strangers alike. You make this race THE BEST I’m the world, and we all appreciate you!!!
Now how many of you want to run it next year?? (Or the year after)?? 🤔

-Marathon day clothing ready✅
-Marathon day nutrition ready ✅
-Marathon day hydration ready ✅
-Marathon morning playlist ready (Courtesy of our two teen sons-thanks guys! )✅✅
-Now to pretend to try to sleep. 💤
See you tomorrow NYC!!
🏃🏻‍♀️🍎
-No sleep ‘til Bklyn!
- -going to listen to your “lullaby” again now

It’s been 12 years since I ran the and I am so happy to be back.
When I first started training for this race in early spring, and was feeling great in training I told that I wanted to see I was capable of (time wise) and was excited to see how close I might be able to come to my 3:09 PR at this race.
Then life, and summer and “things” happened and by mid-August I wasn’t sure I wanted to run it.
And THEN one day in mid-Sept I decided that I had just enough time to fit in a few long runs and that IF they went well I’d like to be here.
Thankfully they went well and I have my number in hand.
I LOVE the excitement and energy of NYC this weekend. Of connecting with friends and stranger alike around a common goal.
So tomorrow I will run NYC and my goal is to take it all in and enjoy that I am here and able to do this.

A better late than never recap of my long run fueling in action this past weekend.
As I help countless athletes prepare to crush their athletic goals this season I encourage you to try new things, new ways to carry your fluids, different sources of carbs and flavors. Then finalize your plan a few weeks out (t-minus 3 weeks for those of us running NYC this Nov) and make sure you are comfortable with and confident in your nutrition and hydration plan.
Do you want to take in 50-60+ grams of carbs/hrs-Yes! And if you hate one product, just can’t get it down or continue to dislike it-switch it now.
On my 20- miler I switched my bottle and continued with hydration, graham crackers when I started and looped back to swap out my bottles mid run, and gel.
I am a salty sweater these days, so I am continuing to take one salt tab/hr even as the weather has mellowed (thankfully!) this month.
Are you feeling confident that you are ready to run YOUR best race by fueling well?
If so, 👏🏼👏🏼👏🏼and I’ll see you there.
If not, you still have time to figure it out-so please get on that now!!!

As I headed our for my run this morning I stopped to pause.
To reflect on why I run,
And why I choose to wear this symbol on my arm.
Both remind me of my strength, my resilience and my ability to overcome obstacles and start anew each day.
Each day is an opportunity for us all to choose to be better and to do better.
For ourselves.
For our loved ones.
For our communities.
For each other.

As I headed our for my run this morning I stopped to pause.
To reflect on why I run,
And why I choose to wear this symbol on my arm.
Both remind me of my strength, my resilience and my ability to overcome obstacles and start anew each day.
Each day is an opportunity for us all to choose to be better and to do better.
For ourselves.
For our loved ones.
For our communities.
For each other.

Let’s talk about hydration for endurance athletes!!!

To anyone training for an endurance event (fall marathon, Kona IM World Championships etc) how confident are you in your hydration plan?
-Do you know how much you sweat?
-Do you have a sense of your sodium losses in your sweat?
- Have you worked out how often you need to drink during your event and how you will achieve that intake?
Join me (Virtually) tonight at 7pm EST for a special session
Performing in Kona:
Women’s Specific Nutrition and Heat Concerns for Endurance Athletes.

Use the link in my bio to register and receive a link to join.
Selene Yeager () will be hosting and I will be speaking and answering questions along with other experts, and Dr. Nathalie Kirby.
I hope to see you there!

Who else is getting excited for the Women’s Only IM World Championship in Kona? 🏊🏽‍♀️🚴🏻‍♀️🏃🏿‍♀️

To kick it all off, I will be part of a panel discussion on Women’s Specific Fueling and Hydration hosted by Feisty media and Ironman and you can join us this Tuesday!

Performing in Kona: Women’s Specific Nutrition & Heat Concerns

Date and Time are: Tuesday, October 3rd, 7 p.m. Eastern US

Link in bio!!

Getting out of our comfort zone is very important for growth and confidence.
We each have to find our edge -where comfort meets discomfort and yet we feel safe enough to try.
Find the people that help you find your edge and encourage, support and empower you and magic will happen.

When in Vegas…
My trip to Vegas is most certainly nothing like the “typical” Vegas trip.
We are here to support and cheer on our 11 yo daughter and her flag football team who are playing in the National tournament.
And before we head to the fields to cheer them on, I of course went for a sightseeing run on the strip.
It’s been YEARS since I’ve been here. And I did not remember that this run was actually going to be a stairs workout! Not sure how many flights I ran up and down, or how many pics I stopped to snap, but I had fun.
Happy Friday Friends!
RD

Strange pic, I know.
But when my husband and I got back into our car after I just completed my 8 mile trail run and I pulled the entire blender out of my bag and started drinking from it, I figured I needed to post this.
So I’m case any of you had any doubts, I practice what I teach. And I make it happen regardless of how.
Today that means I blended up my power + frozen fruit + frozen cauliflower + topped with my fav. Granola and brought the whole damn blender w us in the car.
And when we finished our fun I did not ask myself if I wanted the shake or whether I was hungry yet, I just started drinking-and it is delicious!!
Sometimes we do want to check in with our hunger to see if we are hungry and how much we want.

And sometimes we want to do what we know will help fuel our bodies or what our bodies need us to take in to help the recovery process.
What starve ways do you make sure you mail your sports nutrition fueling or recovery??

Happy New Year!
This is a friendly reminder from a Registered Dietitian who understands that true “Health” comes from a combination of BOTH eating lots of foods that are physiologically good for our heart, blood glucose control, cancer prevention and gut health AND also includes plenty of delicious foods that we ENJOY EVERY DAY!
I love to say that no matter what day it is
Yes!
You can have your cake (or pumpkin spice latte and muffin or whatever you love) are eat them too!
Don’t let marketing, companies, people with ulterior motives or people who want to shame others make you feel any differently.
Enjoy whatever YOU want and need today. Not what society tells you that you SHOULD or NEED TO do.
Happy 2023 friends!

My heart is full! 💜
As this year rapidly comes to a close I am reflecting on everything we have been through in 2022.
It has not been as easy year for our family. The biggest challenge began when the NYC DOE assigned kids lottery numbers and let us down by placing our son in a random school (not one of the 12 we have researched and put on his list) which was listed as a HS for “underperforming students” (which thankfully he is not).
Finally, after months of doing everything I could think of to try to get our rising 9th grader into a NYC public HS that would be a good fit, we ended up moving out of the city in order for him to get a decent public school education. We uprooted our family and changed everything, but I’d do it again in a heartbeat as there is nothing more important than our children’s happiness and education. And if they are in a good place and happy, then we will all be okay.
We’ve all had struggles, so I won’t go into them all, and we are all going to be ok-but it has not been easy.
That said, I can’t stop smiling today because of the power of friendship! My dear friend/sister is someone I have known and loved for close to two decades. She and her son came out to visit us this week and we went for an amazing mtn bike ride in the woods.
Thank you to for being such a dear friend and for being YOU!
To anyone else who has been having a difficult time or even if you think things are going great, find at least one person in this world that knows and loves you, that you can be 100% yourself with, that you would drive miles for and do anything for, and then see them/hug them/call them/FT them as often as you can.