Nutrition for Endurance Training

Whether it’s distance running season, triathlon season, or hours upon hours of exercise for other reasons, as training amps up, so should energy and nutrient intake! In this video and post, I’m highlighting the basics of nutrition for endurance training. If you haven’t read or watched it yet, first check out my post on the basics of macronutrients for fitness! 

Many people sign up for races with the goal of weight loss. Or, people continue training just to focus on weight maintenance. In reality that can compromise short and long term health, while adding unnecessary stress. The goal should be to enjoy the process while eating adequately to provide energy, aid in recovery, and protect all body systems. Continue reading

Broccoli Rabe & White Bean Pasta

Broccoli Rabe is a vegetable I remember my dad always eating when growing up, but for some reason, I never wanted to try it. It was just something that dad ate. Clearly I regret that now as it’s one of my favorite vegetables, with the perfect nuttiness and slight touch of bitterness. It’s amazing on pizza or in a pasta dish where there’s a bit of acid to cut that bitter flavor for those who would rather a mild green. So, naturally, I created a delicious pasta recipe of my own! This broccoli rabe pasta is filled with satisfying flavors, rich in nourishing carbohydrates, plant based protein and many essential nutrients to keep you energized for your busy life.

broccoli rabe and white bean pasta

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Honey Oat Pumpkin Muffins

Even if you’re team summer like me, you’ve got to admit that September is an acceptable time to start enjoying pumpkin. These lightly sweetened honey oat pumpkin muffins came together when I was attempting to upgrade an old recipe, and they certainly don’t disappoint. They’re Tim and Cooper approved, too (though, Tim of course requested I add chocolate chips next time around).

honey pumpkin muffins

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Prebiotics and Probiotics for Fitness and Health

When most people hear the term “gut health” they don’t typically associate it with fitness or energy, and rather assume it’s only about digestion. So here I’m covering the basics of how our gut plays a role in nearly all bodily functions, plus how to support it with prebiotics and probiotics!


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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

Chocolate Peppermint Recipes

Chocolate Peppermint Week is closing out with more recipes than you ever expected! Bonus, they’re all from registered dietitians. I don’t say that because you need to make all of your holiday treats “more healthy”, but because dietitians have the best taste in food!

Best Chocolate Peppermint Recipes

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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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Sparkling Elderflower Probiotic Cocktail

I’ve had such a busy couple of weeks, so a sparkling cocktail is just what this dietitian wanted this past weekend. In less than one week we had trip to Connecticut (Cooper’s first overnight) and another outside of Chicago {my first night without Cooper – post coming Friday}.

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Allowing Imperfect Perfection

Serious real talk alert. This post is a long one and an open/more personal one. This past weekend, a friend asked me if everything was going as good as it seems on Instagram with the little babe. I instantly felt a bit of guilt for potentially showing so much good that I seem like one of those people trying to only show perfection on social media. This virtual world is proven to make people feel bad about themselves and I want to do the opposite with my online presence. The reality is I just don’t have as much time in general to share on the channel as I used to as I navigate new-Mom-hood, and when Cooperman is being fussy it doesn’t even cross my mind to snap a pic or take a video. Continue reading