Macronutrients – What are they, really?

While I love cooking, baking, and all things food, there’s a lot of science available on what foods and nutrients are best to fuel our fitness. So, I’m excited to finally be getting more of that info out there on my You Tube channel and this blog. Before I go into depth on some of the trendy topics out there in the fitness and nutrition space, I thought starting with the most basic info on macronutrients (often referred to as “macros”) would serve everyone best. This should lay a solid foundation for some videos and post coming this fall and winter, while helping you better understand the “why” behind some of the ingredients and recommendations with my recipes.

macronutrients for fitness

Macro-what?

There are three macronutrients – carbohydrate, fat and protein – and ALL are necessary to fuel your active body, even on rest days (or rest weeks). Cutting out any of these nutrients can lead to detrimental effects on the body, mind, and performance. They are the only nutrients that provide us with energy – otherwise known as calories – and as their name suggests, we need a lot of them!

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Balanced Back to School Lunches for Active Kids

It’s officially back to school for kids across America and for many, that means parents and kids are back at it packing food. While there’s nothing wrong with a good old PBJ, pretzels and banana, those options get old fast and variety is crucial to a healthful diet. So, I’m sharing some of my top balanced school lunches for active kids, packed with energy and nutrients to fuel your child’s busy lifestyle. Plus, they can all be made nut and peanut free as well as gluten-free! And no shame if you pack yourself the same lunch for work, too.Balanced School Lunches for Active Kids Continue reading

10 Items for the College Athlete’s Dorm Room

I remember heading to college my freshman year. A huge mix of excitement and nervousness for what was to come. Not so much for classes, honestly, but more so for my new intense practice schedule as a swimmer.

I knew I had so much potential coming from a swim team that worked hard, but didn’t have as much time in the pool each week and had almost no weight room experience. Still, as I wondered how my body would handle the training adjustment, even as a nutrition student, the role of snacks and my eating schedule in adapting to these new stresses never crossed my mind.

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Hydrating Foods for Fitness

Since it’s the hottest month of the year, my next Fit Kitchen video is all about fluids and hydrating foods! {miss summer snacking?} Staying hydrated is crucial for your health. In the summer heat (hey, August!) it’s easy to lose excess fluid. Water is extremely important for many functions such as digestion, protecting tissues, spinal cord and joints, regulating body temperature, ensuring mental productivity and enabling maximum physical performance. Without enough water all of these functions can become compromised. Not consuming enough water can lead to cramping, headaches, fatigue, heat exhaustion, strokes, organ failure, and more

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Agua Fresca Sports Drinks

Agua frescas are typically light, non-alcoholic drinks made from blending fruit with some sugar and water. While they seem refreshing and delicious in the summer in the heat or after a long run, they could use the addition of one nutrient to adequately rehydrate you during and after a workout.

10742859264_img_4401Disclosure: This post is sponsored by Sprouts Farmers Market, with whom I will be showcasing this recipe. Ingredients may be purchased at any store to make on your own, and all opinions are my own. Continue reading

Sheet Pan Miso Ginger Tempeh

While I have eaten it in plenty of dishes while dining out (hello miso blistered shishito peppers), I only cooked with miso for the first time this past fall. And I’ve done the same thing with it each time… made a sauce for this sheet pan tempeh! So, since I wanted to share this miso ginger tempeh recipe with you regardless, this month’s Recipe Redux theme of cooking with a new ingredient was a perfect opportunity to get it on the blog.

miso tempeh recipe

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High Protein Pesto Pasta

Throw together meals make life way easier, and having an index of them can reduce stress since you know you will have lunch or dinner in no time. But, are your go-to last minute meals well balanced to satisfy you and help you reach your health and fitness goals?

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Chocolate Peppermint Baked Oatmeal

Earlier this fall I polled my Instagram audience on their favorite holiday foods and flavors. I had an overwhelming number of written responses indicate the chocolate-peppermint flavor  combo was their favorite and decided that’s what I’d focus on this holiday season. Today’s post is the first of a week of chocolate peppermint – yes, a full week! You’ll be getting simple indulgent recipes to share with family and friends this holiday season – or keep all for yourself, that’s up to you.

chocolate peppermint oatmeal bake

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Snickerdoodle Protein Bars

It’s no secret that I’m a foods-first dietitian. Mostly because I believe nature intended for foods to provide us with all of the nutrients we need, but also because there could be safety risks associated with supplement intake, if they are purchased through an unknown distributer or manufacturer. In today’s post I’ll be delving into why supplements may be needed sometimes, and how to know when you can trust what’s on the shelf. Plus, after giving you plenty of pre-workout energy bar and bite recipes, I’m finally sharing an easy homemade post-workout protein bar!

Vegan homemade protein bars

Thanks to NOW® for sponsoring this post! As always, all opinions are my own. Continue reading

Pumpkin Cranberry Energy Bites

I know some of you are still wishing it was summer {okay, I sort of am, too}, but the weather this past week has cooled down, so fall food is on the menu! There’s so much running around after Labor Day as we acclimate back to our regular schedules that it’s easy to ignore our body’s signals letting us know it needs some fuel for all the things you make it do everyday. Having these pumpkin cranberry energy bites with you will ensure you’re ready for whatever the day throws at you.

Easy pumpkin energy bites

Disclosure: This post is sponsored by Sprouts Farmers Market, with whom I will be showcasing this recipe. Ingredients may be purchased at any store to make on your own, and all opinions are mine!

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