On Pace Wellness

Okay so I think I want to run a marathon. And OF COURSE I have this feeling after Boston. 😅 (DROP YOUR MARATHON RACE SUGGESTIONS IN THE COMMENTS!)

I haven’t run a marathon in over 5 years, and I’ve never had a coach for bay that I’ve run, so I’m really curious about what I’d be able to put together at this stage of life and possibly with a coach.

I still have the desire to run another ultra this year, and I have no idea which will come first (likely the ultra), but I am eager to start looking for a marathon and getting the rest of the year planned out. Cheers to all of you who ran Boston last weekend and thank you for the inspiration as well! ✨

Well, Gorge Waterfalls 50k sure taught me a lot last weekend. I’ve been reflecting on this race all week. From a performance standpoint, this was my worst ultra performance since I started running ultras. Do you see that stick in the photo? I had to use that stick for 14 miles to save my quad from giving up on me…and it worked! So yes, not a great finishing time and I didn’t keep form nor remain physically strong throughout the race, but it was my mental performance that I am so impressed with. Yes, I impressed myself! I signed up for this race back in September with full STOKE, ready to crush a 50k that meant a lot to me given the connection I have with (I’m one of their in-house nutritionists) and because this race looked so dang cool last when I was watching the live streams during 2022’s race. But the reality of having a baby and both my partner and I working very full time weighed on my ability to train. I lived at the 25-35 miles per week range and the longest run I got in was 18 miles and it was only once. Yeah, I was not physically prepared to run 31+ miles, but my heart was and my mind kept me going. The grit was there. And 50 kilometers after starting with a bit of doubt but full hope, I crossed that finish line with a fire burning stronger than before.
Major props to Freetrail and for a phenomenal weekend of full trail culture display. Special specific thanks to for all you do for this community. And a special thanks to for cheering my name when you could!
📸

I’m looking forward to getting out to the Gorhe tomorrow for the Gorge Waterfalls 50k by and ! While I wish I could tear it up out there, the truth is that it’s not been easy finding the time to train adequately for an ultramarathon. I’m going to count on my body that it remembers how to do this and make sure to nail my nutrition to bring me to that finish line. And most importantly, I’m looking to have fun in the forest and on the muddy trails. That’s what trail running is all about for me. It’s almost tme… !!!

Let’s highlight green foods! Green foods contain a vast array of micronutrients and phytochemicals that support healthy blood flow, cardiovascular health and function, bone health, and more! Two compounds to spotlight: chlorophyll (which gives green foods their green color) and nitrates. While more research needs to be done, we currently believe chlorophyll has great benefits for skin health and anti-inflammatory activity. Nitrates are what I love about green foods because nitrates turn into nitric oxide. Nitric oxide can be extremely beneficial to arterial health (cardiovascular), which is the same mechanism for why athletes get a performance boost from nitric oxide (or from consuming plant-based nitrates). Ever hear about beetroot powder? Yeah, this is the reason you probably have…and beets are purple or golden but beet greens are a great source of nitrates too!

Also, green foods are a phenomenal source of fiber! My favorite compound, hands down!

So whether you’re eating broccoli, sprouts, celery, peas, okra, beet greens, kale, arugula, or any other green food, you’ll do well to keep eating this color very regularly.

Get in touch with questions or to set up a consult to strategize!

I like to call beans a true superfood. They’re packed with fiber; they’re a great source of protein; and they’re rich in starchy carbs which won’t make you overweight but will instead feed your good gut bacteria, and most are good or even excellent sources of many nutrients we wouldn’t think of such as calcium and iron for example.

Beans are a great food to help with improving satiety too, so if you’re hungry all the time and maybe lacking fiber in your diet or potentially not enough protein, check in with your bean consumption!

So here are 3 ways to sneak in more beans into your diet. I love our instant pot for making beans pretty quickly to add to dishes, and we almost always have a hummus in the fridge too for healthy snacking!

And I often get asked, “Which beans should I be eating?” My answer: “The beans you enjoy…or like the most.” 🙃

Happy eating!

WHICH SLIDE SPEAKS TO YOU??

Did you read our recent post about Satiety? Check it out if you haven’t, and then come back here to take note on 3 hacks to take common foods and snacks and elevate them! The enhanced nutrition - more fiber, healthy fats, and protein - is helpful for staying full longer and balancing blood sugar, and this is good for weight management, healthy hormones, and cardiovascular and metabolic health.

Have you ever wondered what adaptogens are? You have probably come across this term a few times by now. Mushrooms and mushroom products have been trendy and claim to be adaptogenic, and the same goes for ashwagandha! So many of our clients have successfully brought adaptogenics into their life - especially for stress management - but it truly is a personal matter what can work best for people. Learn more in the slides, and consider reaching out to us for a consult if you are curious about if adaptogens are right for you.

Beautiful 90 minutes in Forest Park this morning, listening to the beautiful conversation between and in a recent episode. That was a special one for sure! Trail runners and lovers of nature or wannabe lovers of nature: give that one a listen! The training for Gorge Waterfalls 50k continues! LFG!!! 🌲🌲🌲

The second post in our golden milk series gives you a glimpse in the benefits of golden milk. I don’t think you need to swap your daily coffee for golden milk in order to get these benefits, but including golden milk even once or twice per week has its benefits.

More antioxidants.
Digestive support.
Anti-inflammatory.
Oh, and delicious!
See our recent reel for a a quick walkthrough of making golden milk, and our next post will show another fun way too!

Relatedly, I had ‘s Golden Latte mix with Turkey tail mushroom and that was sooo good! I highly recommend trying that out!

Stay golden ✨

We say it often: Nutrition matters. And if you’re a very active person and want to stay that way (athletic longevity!) it can matter a whole lot more too. Here are three nutrients athletes should make sure they are getting enough of in their diet:
Iron // Magnesium // Vitamin D

And while the graphic gives some reasons for this, there are many more reasons for why these nutrients matter so much, and they include ways in which these nutrients support your general health as well.

Do you want to make sure you are getting enough from your foods? Do you want to optimize your nutrition? DM or Email us today to get started! 💻 📱

Hill repeats on the trail today. I’m starting to train for Gorge Waterfalls 50k. LFGORGE!!! I actually talked to my wife about this and she said we’re at the stage of our life (as busy working parents) we’re I may need to schedule my longer runs on our calendars. 😅 Hey, if it’ll work, I’m down to give it a try! So here’s to scheduling more trail runs and getting after it! Also, shout out to and .puppi for keeping me company on the trails today as I listened to their episode!

Hey athletes (especially runners!): as you dive into base-building and maybe start strength-training some more too, it’s important to be aware of underfueling. And if you’re new to athletics and maybe signed up for your first event ever in 2023 or first event in many years, o want you fo be successful and healthy, and properly fueled! 🔋

The graphic above shares common signs that an athlete who is actively training may be underfueling, or not eating enough calories for their active lifestyle. I want to expand the definition of underfueling by also including in this situation the fact that you may be getting sufficient calories but grossly insufficient nutrients which can still lead to some of these symptoms. These symptoms can happen even if you are properly fueling so don’t worry if you are tired on the day after a hard workout day or if you need a nap the afternoon of long run day! But if you notice a pattern or if you notice that these signs are ever-present, then it’s time to take action.

I’m a firm believer that athletics requires attention to your nutrition and, more broadly, to your recovery. Nutrition is an important part of this picture, so I do encourage folks dealing with this or who want to be sure they are not underfueling to reach out to us! Let’s take a look at your nutrition together and let’s get you on the right path to not only a healthier training cycle but also to a healthier you. A You that has plenty of energy for workouts and for work/kids/socializing/sex/pets/farm work/ etc. A You that is feeling energized by training and performing, not feeling like they hate their life and have no vibrancy because training is sapping the life outta ya!

Let’s do this together!

For anyone who reaches out and mentions this post, we’ll give you a 15% discount to a dietary analysis, which can be a great place to start! Keep a food log and one of us will analyze it for you and provide key feedback! Ready to commit to more? Let’s talk coaching options!

Last week, made the best homemade cookies (almond tahini) I’ve had in years, if not ever! Yes, cookies and other treats can have a place in healthy nutrition, but it may just look different and require more intention than other more indulgent types. There’s no chocolate in these. No wheat flours which often are sources of glyphosate. There’s no cane sugar, and instead these are lightly sweetened with maple syrup - and even natural date paste I could be a good option. We don’t consume dairy in our house so the butter is versus even more unhealthy butter varieties.

People stress about food so much during this time of year and they want to cut everything out. This often does not lead to the change people actually want to be making. Instead, use this time to evolve your relationship to these foods, whatever they may be for you. For example, Dry January can be great for many, but not if it leads to more alcohol in February. Instead, how can you approach reducing alcohol differently in January that leads to a healthier relationship and habits around alcohol consumption? That’s just one example of many, and I hope more people take this perspective and run with it. And if you need support, please reach out! The OPW team can’t wait to support you!

Let’s learn more about our newest nutritionist -

Why should athletes pay attention to their nutrition?
“Athletes ask a lot of their bodies by pushing day after day. This pushing causes inflammation which is necessary for muscle strength and development. However, if this inflammation isn’t properly handled with good nutrition and hydration, soreness will last longer than it should, impacting overall progress.”

What is the biggest nutritional lesson you had to learn, whether for performance or for your general life outside of athletics?
“There isn’t a product or food that absolutely works for everyone. Take what others do as a suggestion and not as a definitive plan for you.”

Where have you lived and where do you live?
“I’ve lived in Portland, Oregon and Paraguay but I grew up in Salt Lake City, Utah and love it too much to leave for too long.”

Favorite fruit?
Tough call between mangos or bananas

Favorite food?
Lasagna

Favorite meal of the day?
Breakfast

Favorite sports nutrition product?
Spring Energy gels

Are you ready to get your nutrition right for you? DM us and let’s get you and Jesse connected!

Hey athletes! Whether you’re rehabbing a bone injury or trying to prevent one, these nutrition tips are for you!

The graphic speaks for itself, but I do want to summarize here that vitamin D, calcium, and magnesium all play a vital role in bone health and levels of these nutrients in the body affect each other. Therefore, when bone injury strikes or when trying to prevent it, it’s not just calcium that you want to pay attention to. Get your vitamin D levels checked, consider enriching your diet with magnesium and calcium rich foods, and consider supplementing - especially if you are an athlete or live a very active lifestyle. Oh and iron plays a significant role in bone health too but this graphic was getting unwieldy so “iron and bone health” will get its own post!

Are you frequently injured or do you have an event that you are training for with an injury history that you want to keep in the rearview? Let’s optimize your nutrition and work to keep your bones strong and injuries at bay!

ANNOUNCEMENT 📣
WELCOME to the TEAM, JESSE RICH! 👏
On Pace Wellness has been in need of another nutritionist for some time but I’m quite particular about who I bring on. I’ve been looking for someone who aligns Very nicely with our approach, which is one that combines a performance dynamic with a holistic lense and a methodology that fosters sustainable changes. Jesse is exactly the person I’ve been looking for and he is going to be an outstanding member of this team! He is going to help so many of our wonderful OPW clients optimize their nutrition to reach their goals!

Jesse has learned a lot through his formal education in nutrition, but perhaps even more through personal application. Jesse started running ultra marathons in 2013 and has become competitive ever since, earning 14 podium finishes. He contributes some of this success to proper fueling strategies and improved daily nutrition. He learned that by optimizing recovery through diet, he could optimize his training as well. Jesse has experimented with various nutrition modalities and helps individuals find what works best for them. He is passionate about sharing this knowledge with others so they can fulfill their true potential. Jesse doesn't just work with athletes, he also has extensive experience in general wellness support as well as supporting those who have diabetes, cancer, and liver disease.

Do you want to work with Jesse? DM us so we can connect you!

You know that feeling when a run just goes really well? Yeah, I had that this afternoon on a run with 7 miles at around tempo pace, and it felt good! Shout out to all you runners training for upcoming races. I’m feeling the collective energy!

$10 breakfast (or more!) made at home for $3 (or less!). .valentinabenitez_nd (naturopathic doctor) really knows how to nail the presentation too!
Eating healthy does not have to be expensive. If you feel that cost is a barrier to you choosing to change up how you eat, reach out so we can have a conversation about this and work together to make the process of of change realistic, doable, and sustainable!

Emi and I had our first stroller run today - 45 blissful minutes and I think he loved every one! He even fell asleep for the last 10 minutes. This is a whole new chapter for us and it means I can run in the mornings again. It also might mean I double some days and that’s perfectly okay with me if I can make it work. Yay for us, and happy Friday to y’all!

For those of you who can still find a 🍉, this one is for you! This post-run smoothie is going to HIT and you’re going to wish I shared this back in June. But no worries, next summer will be here before we know it. For now, enjoy the way this watermelon smoothie replenishes your very soul after those hard pace workouts and long runs. ✨

I’ve been getting a lot of questions recently about what to eat post-workout, especially from runners!

There are literally hundreds of foods and combinations but the main considerations are as follows: keep protein high and carbs higher. You don’t need too much fat and these options all are higher fat than something like protein powder or PB2 but these are real foods, and that’s gotta count for a lot. So here are three simple options to provide you 3-4g of carbs per 1 gram of protein, a ratio that will help you optimize your recovery after your exercise sessions. Can’t hit this all the time? That’s okay! Try your best, particularly on harder workout days. Here’s what I tell people who ask: it’s better to eat something, than nothing, so if you’re getting in only carbs and no protein, at least that’s something!

Now, how do you individualize all of this for your own training, actual recovery needs (“How many carbs do I need?”, timing, food preferences, etc. Reach out so we can discuss further or perhaps schedule a consult to discuss fueling and replenishing needs so you can get the most out of your training.

There are so many electrolyte mixes out there, and I myself have written up more than a few for people. Here’s one more to add to your toolbox, and the best part is that you don’t need a blender for this one!

Are you ready to boost your hydration and your performance? Electrolytes are an important component to anyone’s top game!

This quick electrolyte drink is best for your pre-training, during training, and post training needs, not throughout your day.
Note: Choose top quality ingredients if you’re able.

Are you feeling tired too often? Are your runs or training sessions just not going well? Are you moody lately? Are you ALWAYS thinking about food? These are just some signs that you Might not be eating enough. Of course these could be symptoms of something else, but often not taking in enough calories or energy is enough to throw your body off. After all, it can’t perform optimally if you aren’t giving it what it needs.

Are you experiencing these issues or something else that may be similar? Do you suspect that you aren’t eating enough but don’t know where to start? DM or email us. Let’s chat!

PSA:
1) Carbs are found in more than just pasta, bread, and potatoes, AND they aren’t a food group.
2) You should be eating more of them! Of the macronutrients, carbohydrate-rich whole foods tend to be the most nutrient-dense foods available to us. That means you are getting the most vitamins, minerals, fiber, and phytonutrients in most carbohydrate-rich foods compared to foods predominantly rich in fats or protein.

So, athletes, particularly female athletes: carb up! Choose fiber-dense carbs and as long as you’re not overeating in total caloric intake, you shouldn’t have to worry about weight gain or whatever else you may be concerned with when it comes to carbohydrates.

Oh, and do you want to optimize pre-fuel, infra-workout fueling, and recovery replenishment? Well then yes, you’re going to rely on carbs here too!

Do you want to talk details?
Do you have questions? Get in touch! 📲📧

Coming at ya again with some nutrition content! It’s been too long!

Of course I had to return with one of my favorite ways to help someone optimize their diet: increasing fiber!

Why fiber? Because more fiber can lead to less toxins in the body, healthy cholesterol levels, more energy, and improve gut health which is a huge boost for athletes!

The recommended daily intake of fiber is 25-35g per day but I see so many people who are in more of the 18-25g range. I personally like to see people in the 35-40g range at minimum, but it can take some time to get there, and there’s a process!

Here are 5 easy ways to increase fiber in your fiber, and if you’re noticing some gastro distress along the way, ease up a bit on the portions and the frequency and build up your tolerance. Want some guidance to do this right? Get in touch! We’ll work with you for 1-2 months and likely have your fiber intake in a much better place! DM or email us today!

Y’all, we’ve been busyyy! You could say that we took a mini summer break from posting nutrition content, but we are resuming the activity this week! For now, here are some recent photos showing what got more attention the past month and a half!

Flashback to running around this beautiful volcano back in fall 2020. I am dreaming of getting back to Cougar, Washington to circumnavigate Mount St. Helen’s again. Hopefully sometime in 2023 I can make it back there. My priorities and availability has shifted a bit with baby Emilio in my life, but the trails are calling as frequently as those damn spam risk calls, only this time, I Really want to answer the call. 🏔 🏃🏽‍♂️ 🌲

Eventually I’ll get back to posting that quality nutrition content you all have come to expect 😏. Soon, I promise! We’re just taking a little breather. 😮‍💨
For now though, here’s a post of me and baby Emi to cheer and warm your little heart up!
Do you have nutrition content you’d like us to cover? Drop a comment below or DM us!

Why you should care about gut health ...

The health of your gut influences almost everything that goes on in your body. This includes how strong (or weak!) your immune system is, the functioning of your digestive system, your mood and mental health, and even how your skin looks and feels!

Following these habits above ⬆️ will help support optimal gut health (and working with one of our nutritionists will help you really optimize this area).

Consuming fermented veggies gives you probiotics aka healthy bacteria 🦠 that support digestion. On top of that, consuming prebiotic foods like garlic and onion actually helps to feed the probiotics.

What you eat is important, but how you eat is important too. Be sure to slow down and chew your food thoroughly.

The gut and brain 🧠 are also connected, which is why stress management is key for gut health too.

Athletes may ask, "What does this have to do with me? I just want to perform better!" Well, an improved gut health situation can lead to increased energy levels, better lactic acid breakdown, quicker recovery, improved bone strength, ideal body composition, and so much more.

If you want support feeling better in your body, implementing sustainable nutrition habits and reaching fitness goals, DM or email us today to learn more about our virtual nutrition coaching. 📲 Mention THIS post and get 10% off a plan ‼️

Which is your pick??
We had a great relaxing weekend full of friends and food, and Emi got to nosh on his first 🍓!! Also, I’ve been LOVING watching some Track and Field World Championship competition events all weekend! I hope you all had a great weekend too! Here’s to a new week! 👊