Sara Friedrich, RD | Sports Dietitian and Intuitive Eating Counsellor

top of page

Circle with a green fork and spoon and a red heart surrounded by the words Sara Friedrich Registered Dietitian

Sara Friedrich, RD

A hand holding a bowl containing green noodles, zucchini, halloumi cheese and chopped tomatoes.

About Sara

As a Sports Dietitian and Certified Intuitive Eating Counsellor, Sara aims to help all levels of athletes, from the elite, to weekend warriors to those new to physical activity, excel in their sports goals while ditching diets and finding a more positive relationship with food and their body.

We cannot fuel for activity and health when we are stressed and anxious about food choices!

Sara Friedrich, RD

Blog

Recipes

About

Work with me!

My 2025 Wrapped 🎧
A year of quieter running routes, better fueling, fewer injuries, and a lot of myth-busting along the way.

This year reinforced what I see every day in practice and experience as an athlete:

Performance improves when food is supportive, fueling is intentional, and success isn’t measured by body size.

Looking forward to a year of more carbs. More energy. More curiosity. And flexibility in fuelling, training and life 💛

#sportdietitian #fuelyourbody #nutrition #sportnutrition #enduranceathlete

My 2025 Wrapped 🎧
A year of quieter running routes, better fueling, fewer injuries, and a lot of myth-busting along the way.

This year reinforced what I see every day in practice and experience as an athlete:

Performance improves when food is supportive, fueling is intentional, and success isn’t measured by body size.

Looking forward to a year of more carbs. More energy. More curiosity. And flexibility in fuelling, training and life 💛

#sportdietitian #fuelyourbody #nutrition #sportnutrition #enduranceathlete

Respecting your body doesn’t mean you suddenly love how it looks.

It means noticing when body criticism shows up — and getting curious about what’s really underneath it.

For many athletes, body judgment flares during moments of stress: after a hard race, during injury, when performance doesn’t match expectations, or when comparison creeps in. In those moments, blaming the body can feel easier than sitting with disappointment, grief, or uncertainty.

But body respect isn’t about fixing, shrinking, or controlling your body.

It’s about building the capacity to stay present with discomfort, acknowledge that it’s real, and respond with care instead of criticism.

When you pause, name what you’re feeling, and meet it with the same compassion you’d offer a teammate or friend, you create space — space to fuel adequately, recover fully, and move forward without turning against yourself.

Curiosity softens judgment. And from that place, true respect can begin 💛

✨ If you want support building body respect, body tolerance, and fueling from a place of compassion — I’m currently booking 2026 clients. Link in bio to work together.

Respecting your body doesn’t mean you suddenly love how it looks.

It means noticing when body criticism shows up — and getting curious about what’s really underneath it.

For many athletes, body judgment flares during moments of stress: after a hard race, during injury, when performance doesn’t match expectations, or when comparison creeps in. In those moments, blaming the body can feel easier than sitting with disappointment, grief, or uncertainty.

But body respect isn’t about fixing, shrinking, or controlling your body.

It’s about building the capacity to stay present with discomfort, acknowledge that it’s real, and respond with care instead of criticism.

When you pause, name what you’re feeling, and meet it with the same compassion you’d offer a teammate or friend, you create space — space to fuel adequately, recover fully, and move forward without turning against yourself.

Curiosity softens judgment. And from that place, true respect can begin 💛

✨ If you want support building body respect, body tolerance, and fueling from a place of compassion — I’m currently booking 2026 clients. Link in bio to work together.

Athletes are often told fueling is only about the numbers — grams, timing, ratios. But your body also craves pleasure and satisfaction.

When food feels repetitive, forced, or straight up boring, it’s harder to eat enough and recover fully. Honouring satisfaction helps you fuel consistently — and perform your best 💪🏻

If you’re ready to find a fueling plan that leaves you both fueled and satisfied, book a session through the link in bio 🙋🏻‍♀️

#sportsdietitian #nutritionist #intuitiveeating #foodisfuel #lovewhatyoueat #rdeats

Athletes are often told fueling is only about the numbers — grams, timing, ratios. But your body also craves pleasure and satisfaction.

When food feels repetitive, forced, or straight up boring, it’s harder to eat enough and recover fully. Honouring satisfaction helps you fuel consistently — and perform your best 💪🏻

If you’re ready to find a fueling plan that leaves you both fueled and satisfied, book a session through the link in bio 🙋🏻‍♀️

#sportsdietitian #nutritionist #intuitiveeating #foodisfuel #lovewhatyoueat #rdeats

Halloween is a great time to notice where food rules still linger. Here are some principles to consider to support you this Friday so this day is less spooky and more joy filled 👻💛

1. Challenge the Food Police - different thoughts, feelings and beliefs may come up surrounding sweet treats. In a non-judgemental way, reflect on the emotions attached. Are they negative, positive or neutral? If we are feeling ready, consider challenging negative thoughts/beliefs to one’s that are more neutral or positive.

2. Honor your Hunger - “saving your appetite” for sweets is likely to backfire and is actually a form of food restriction + further creates a hierarchy with food. Aim to eat a regular meal pattern (3 meals + snacks) to avoid getting “hangry”.

3. Discover Satisfaction - everyone has different preferences when it comes to food based on their sensory characteristics. And this is not different when it comes to candy! To fully enjoy the eating experience, try slowing down and picking up the tastes, textures, aromas and visual appearance of different candy you try. Was the candy pleasant? Unpleasant? Or Neutral?

4. Make Peace with Food - if you find this time of year especially difficult (feeling out of control around candy, over-consumed about thoughts of candy, or a lot of guilt, stress and anxiety bubbling up), reflect on whether you allow yourself to have candy and/or keep it regularly in your home. The more candy is restricted, the more fixated and complicated our relationship with it becomes. A step you can consider is making candy a more regular thing by keeping it in your house year round. Research shows us that when we allow unlimited access to foods without restrictions, over time, these previously “off limit” foods become neutral.

You don’t have to do this work alone — reach out via my link in bio to work with me 💛

#halloween #foodrules #intuitiveeating #sportdietitian #foodisfuel

Halloween is a great time to notice where food rules still linger. Here are some principles to consider to support you this Friday so this day is less spooky and more joy filled 👻💛

1. Challenge the Food Police - different thoughts, feelings and beliefs may come up surrounding sweet treats. In a non-judgemental way, reflect on the emotions attached. Are they negative, positive or neutral? If we are feeling ready, consider challenging negative thoughts/beliefs to one’s that are more neutral or positive.

2. Honor your Hunger - “saving your appetite” for sweets is likely to backfire and is actually a form of food restriction + further creates a hierarchy with food. Aim to eat a regular meal pattern (3 meals + snacks) to avoid getting “hangry”.

3. Discover Satisfaction - everyone has different preferences when it comes to food based on their sensory characteristics. And this is not different when it comes to candy! To fully enjoy the eating experience, try slowing down and picking up the tastes, textures, aromas and visual appearance of different candy you try. Was the candy pleasant? Unpleasant? Or Neutral?

4. Make Peace with Food - if you find this time of year especially difficult (feeling out of control around candy, over-consumed about thoughts of candy, or a lot of guilt, stress and anxiety bubbling up), reflect on whether you allow yourself to have candy and/or keep it regularly in your home. The more candy is restricted, the more fixated and complicated our relationship with it becomes. A step you can consider is making candy a more regular thing by keeping it in your house year round. Research shows us that when we allow unlimited access to foods without restrictions, over time, these previously “off limit” foods become neutral.

You don’t have to do this work alone — reach out via my link in bio to work with me 💛

#halloween #foodrules #intuitiveeating #sportdietitian #foodisfuel

It’s spooky season 👻 be careful out there!!

#sportdietitian #spookyseason #halloween #sport #sportnutrition

It’s spooky season 👻 be careful out there!!

#sportdietitian #spookyseason #halloween #sport #sportnutrition

✨ the one about intentions ✨

A common question I get is:
“Can I follow a certain way of eating — like vegetarian, or gluten free — or avoid certain foods and still practice intuitive eating?”

My answer? It depends on your intentions.

When it comes to food choices, consider asking yourself:
✨ Am I choosing this way of eating out of self-care or personal values, or as a way to intentionally shrink my body?
✨ Am I avoiding certain foods because I’m afraid of their calorie, carb, or fat content?
✨ Am I focusing on adding variety and nourishment — or mostly cutting foods out without replacing them with satisfying alternatives?
✨ Are my current eating patterns helping me feel energized, focused, and supported — or leaving me tired, hungry, or preoccupied with food?
✨ Can I stay flexible when plans change, without guilt or stress?

It’s normal to feel uneasy about body changes or to want to eat in a way that feels “healthy.” But when fear, guilt, or control start guiding most of our food choices—whether about weight, ingredients, or “clean eating”—it can pull us away from what truly supports our health and well-being.

If you’re wanting to explore a more intentional, flexible, and body-aligned approach to fueling — one that supports both your training and relationship with food — this is exactly what I help clients with.

Send me a message or book a session through the link in my bio to learn more about working together!

PS these cheese and chive scones from @laughingspatula are delish 🤌🏻

#sportsdietitian #intuitiveeating #foodisfuel #nutrition #nutritionist #dietitian #eatmorenotless

✨ the one about intentions ✨

A common question I get is:
“Can I follow a certain way of eating — like vegetarian, or gluten free — or avoid certain foods and still practice intuitive eating?”

My answer? It depends on your intentions.

When it comes to food choices, consider asking yourself:
✨ Am I choosing this way of eating out of self-care or personal values, or as a way to intentionally shrink my body?
✨ Am I avoiding certain foods because I’m afraid of their calorie, carb, or fat content?
✨ Am I focusing on adding variety and nourishment — or mostly cutting foods out without replacing them with satisfying alternatives?
✨ Are my current eating patterns helping me feel energized, focused, and supported — or leaving me tired, hungry, or preoccupied with food?
✨ Can I stay flexible when plans change, without guilt or stress?

It’s normal to feel uneasy about body changes or to want to eat in a way that feels “healthy.” But when fear, guilt, or control start guiding most of our food choices—whether about weight, ingredients, or “clean eating”—it can pull us away from what truly supports our health and well-being.

If you’re wanting to explore a more intentional, flexible, and body-aligned approach to fueling — one that supports both your training and relationship with food — this is exactly what I help clients with.

Send me a message or book a session through the link in my bio to learn more about working together!

PS these cheese and chive scones from @laughingspatula are delish 🤌🏻

#sportsdietitian #intuitiveeating #foodisfuel #nutrition #nutritionist #dietitian #eatmorenotless

Ever notice that little voice judging your food choices?

That’s the food police — and it can be one of the biggest barriers to fueling well as an athlete.

The food police are those internal thoughts, rules and beliefs that tell you what you should or shouldn’t eat — even when those rules don’t support your body or your training.

While these messages might feel “healthy,” they often create guilt, shame, and all-or-nothing thinking that lead to underfueling, increased REDs risk, and digestive complaints.

Learning to quiet that judgemental voice, can help to:
✨ reduce anxiety and stress around food choices
✨ support consistent energy and recovery
✨ build trust in your own body cues and needs for health and sport

When you hear the food police creeping in, start by asking yourself:
✨ what facts support this thought?
✨ what evidence goes against it?
✨ is this my own voice or the food police?
✨ how does this thought affect my performance, energy or relationship with food?
✨ what would I say to a teammate or friend if they had this thought?
✨ am I viewing this food as “good” or “bad” instead of seeing the bigger picture of my overall diet?

If you’re ready to fuel without fear (and feel better doing it), let’s work together 🙋🏻‍♀️ click the link in my bio!

#sportsdietitian #fuelbetter #foodisfuel #intuitiveeating #foodpolice #foodnoise #nutritionist #dietitian

Ever notice that little voice judging your food choices?

That’s the food police — and it can be one of the biggest barriers to fueling well as an athlete.

The food police are those internal thoughts, rules and beliefs that tell you what you should or shouldn’t eat — even when those rules don’t support your body or your training.

While these messages might feel “healthy,” they often create guilt, shame, and all-or-nothing thinking that lead to underfueling, increased REDs risk, and digestive complaints.

Learning to quiet that judgemental voice, can help to:
✨ reduce anxiety and stress around food choices
✨ support consistent energy and recovery
✨ build trust in your own body cues and needs for health and sport

When you hear the food police creeping in, start by asking yourself:
✨ what facts support this thought?
✨ what evidence goes against it?
✨ is this my own voice or the food police?
✨ how does this thought affect my performance, energy or relationship with food?
✨ what would I say to a teammate or friend if they had this thought?
✨ am I viewing this food as “good” or “bad” instead of seeing the bigger picture of my overall diet?

If you’re ready to fuel without fear (and feel better doing it), let’s work together 🙋🏻‍♀️ click the link in my bio!

#sportsdietitian #fuelbetter #foodisfuel #intuitiveeating #foodpolice #foodnoise #nutritionist #dietitian

Ever heard of gut training??

Just like your muscles adapt to training, your gut can too. By practicing fueling strategies in and around training, you can:
✅ Reduce bloating and how full you feel during exercise
✅ Improve gastric emptying (less “slosh”)
✅ Absorb more carbs for fuel
✅ Perform better during training and on race day
✅ Reduce GI distress

You can practice gut training by:
✨ regularly ingest carbohydrates during exercise (ie: during long runs/rides)
✨ consuming adequate fluid intake during training (aiming for less than a 2% body mass loss)
✨ practicing your race day nutrition plan (before and during nutrition) during your training block
✨ increase overall carb intake in your diet
✨ train after having a meal or snack

Working with a sports dietitian can help you personalize gut training strategies to fit your training needs and the body sensations you experience 💛

PMID: 28332114

#sportsnutrition #sportsdietitian #foodisfuel #guttraining #nutrition #nutritionist #dietitian

Ever heard of gut training??

Just like your muscles adapt to training, your gut can too. By practicing fueling strategies in and around training, you can:
✅ Reduce bloating and how full you feel during exercise
✅ Improve gastric emptying (less “slosh”)
✅ Absorb more carbs for fuel
✅ Perform better during training and on race day
✅ Reduce GI distress

You can practice gut training by:
✨ regularly ingest carbohydrates during exercise (ie: during long runs/rides)
✨ consuming adequate fluid intake during training (aiming for less than a 2% body mass loss)
✨ practicing your race day nutrition plan (before and during nutrition) during your training block
✨ increase overall carb intake in your diet
✨ train after having a meal or snack

Working with a sports dietitian can help you personalize gut training strategies to fit your training needs and the body sensations you experience 💛

PMID: 28332114

#sportsnutrition #sportsdietitian #foodisfuel #guttraining #nutrition #nutritionist #dietitian

✨ Fullness is both a body cue and a performance tool.

Each athletes tolerance is unique, therefore experimenting with timing, portion sizes and types of foods before and during exercise helps find what feels right.

Practically, full meals 3–4 hours before activity give time for digestion, while smaller carb heavy snacks 1–2 hours before keep energy steady without discomfort.

Generally speaking, it is recommended to reduce protein, fat and fibre as you get closer to your activity. However each person is different and that’s where listening to those internal cues can help - do you love a high fibre bowl of oatmeal prior to heading out for your run and it supports your energy? All good! Does white bread with jam feel better? Awesome!

Are you someone who finds any food before or during hard to stomach? Then consider spending time training your gut alongside your other muscle groups to better support you in the long run 💪🏻

Looking for support with gut training? Reach out, I would be happy to help! 💛

#intuitiveeating #sportsnutrition #foodisfuel #sportsdietitian #nutrition #eatmorenotless

✨ Fullness is both a body cue and a performance tool.

Each athletes tolerance is unique, therefore experimenting with timing, portion sizes and types of foods before and during exercise helps find what feels right.

Practically, full meals 3–4 hours before activity give time for digestion, while smaller carb heavy snacks 1–2 hours before keep energy steady without discomfort.

Generally speaking, it is recommended to reduce protein, fat and fibre as you get closer to your activity. However each person is different and that’s where listening to those internal cues can help - do you love a high fibre bowl of oatmeal prior to heading out for your run and it supports your energy? All good! Does white bread with jam feel better? Awesome!

Are you someone who finds any food before or during hard to stomach? Then consider spending time training your gut alongside your other muscle groups to better support you in the long run 💪🏻

Looking for support with gut training? Reach out, I would be happy to help! 💛

#intuitiveeating #sportsnutrition #foodisfuel #sportsdietitian #nutrition #eatmorenotless

Whether it’s before the start line or after a tough workout, sometimes hunger just isn’t there. That doesn’t mean your body doesn’t need fuel — in fact, that’s often when it needs it most.

Exercise can temporarily suppress hunger cues, whether related to blood flow being directed away from the gut, stress hormones or adrenaline. But skipping fuel in these moments can leave you under-fuelled, fatigued, more prone to injury, and more likely to overeat later.

Here’s how to honor your body’s needs even when hunger is low:

✨ Plan ahead: Have easy-to-digest snacks ready before and after workouts.

✨ Think liquid: Smoothies, chocolate milk, or sports drinks can be easier when you’re not hungry.

✨ Focus on timing: Even a small snack before or after the workout can support energy and recovery.

🍽️ What’s your go-to easy snack/meal when your appetite is low?

#intuitiveeating #sportsnutrition #dietitian #nutritionist #foodisfuel #hunger

Whether it’s before the start line or after a tough workout, sometimes hunger just isn’t there. That doesn’t mean your body doesn’t need fuel — in fact, that’s often when it needs it most.

Exercise can temporarily suppress hunger cues, whether related to blood flow being directed away from the gut, stress hormones or adrenaline. But skipping fuel in these moments can leave you under-fuelled, fatigued, more prone to injury, and more likely to overeat later.

Here’s how to honor your body’s needs even when hunger is low:

✨ Plan ahead: Have easy-to-digest snacks ready before and after workouts.

✨ Think liquid: Smoothies, chocolate milk, or sports drinks can be easier when you’re not hungry.

✨ Focus on timing: Even a small snack before or after the workout can support energy and recovery.

🍽️ What’s your go-to easy snack/meal when your appetite is low?

#intuitiveeating #sportsnutrition #dietitian #nutritionist #foodisfuel #hunger

⚡️Protein is important—but chasing it with strict rules can sometimes be diet culture in disguise.

✨ Satisfaction and flexibility matter just as much as macros. Rigidity with how we approach food and eating can lead to cycles of restriction and overeating, feelings of inadequacy, guilt and shame, and lack of consistency with dietary habits. All these can impact our mentality around food, and impair performance and health in the long run.
✨ Carbs, fats, and enough calories are just as essential for energy, recovery, building muscle and performance.
✨ Progress doesn’t come from hitting a “perfect” number at every meal. That’s a diet culture trap — turning a helpful guideline into a pass/fail test. You don’t need to earn your meals or obsess over every gram to be a strong, well-fueled athlete.
✨ Supplements are meant to ‘supplement’ the diet. Focusing mainly on protein powders and bars to hit goals can lead to gaps in your overall nutrition, impacting health and performance.

👉 If protein goals are causing stress, guilt, or taking the joy out of eating, it might be time to reframe how you fuel with support from a sports dietitian!

#sportsdietitian #nutrition #dietculture #protein #intuitiveeating

⚡️Protein is important—but chasing it with strict rules can sometimes be diet culture in disguise.

✨ Satisfaction and flexibility matter just as much as macros. Rigidity with how we approach food and eating can lead to cycles of restriction and overeating, feelings of inadequacy, guilt and shame, and lack of consistency with dietary habits. All these can impact our mentality around food, and impair performance and health in the long run.
✨ Carbs, fats, and enough calories are just as essential for energy, recovery, building muscle and performance.
✨ Progress doesn’t come from hitting a “perfect” number at every meal. That’s a diet culture trap — turning a helpful guideline into a pass/fail test. You don’t need to earn your meals or obsess over every gram to be a strong, well-fueled athlete.
✨ Supplements are meant to ‘supplement’ the diet. Focusing mainly on protein powders and bars to hit goals can lead to gaps in your overall nutrition, impacting health and performance.

👉 If protein goals are causing stress, guilt, or taking the joy out of eating, it might be time to reframe how you fuel with support from a sports dietitian!

#sportsdietitian #nutrition #dietculture #protein #intuitiveeating

Welcome to Week 1 of the Fueling & Intuitive Eating Series! 🚴‍♀️🏃‍♂️ This week, we’re focusing on rejecting the diet mentality—so you can fuel your performance, not diet culture.

Low-carb, “clean eating,” intermittent fasting… athletes are bombarded with food rules that can actually hurt performance. And while it might feel like these rules are helping, they often create stress, confusion, and even under-fueling.

✨ Swipe through to learn how to spot diet culture and take your first steps toward fueling with freedom and confidence.

Welcome to Week 1 of the Fueling & Intuitive Eating Series! 🚴‍♀️🏃‍♂️ This week, we’re focusing on rejecting the diet mentality—so you can fuel your performance, not diet culture.

Low-carb, “clean eating,” intermittent fasting… athletes are bombarded with food rules that can actually hurt performance. And while it might feel like these rules are helping, they often create stress, confusion, and even under-fueling.

✨ Swipe through to learn how to spot diet culture and take your first steps toward fueling with freedom and confidence.

Protein is having its moment on social media right now 💪—but when you’re out on a long hike or tackling steep climbs, protein bars aren’t the fuel your muscles are craving.

On the trail, your body runs best on carbs for steady energy ⚡️ (think granola bars, fruit (fresh or dried), pretzels, energy chews, gels, sports drinks, crackers or a sandwich). If you are hiking for more than 2 hours, I recommend aiming for at least 60-90g of carbohydrates per hour (240-360 calories) ongoing until the hike is done. This helps supply your muscles with enough energy for the duration of the hike and prevents you from “hitting the wall” (aka muscle fatigue, cramping, and soreness).

That doesn’t mean protein isn’t important—it supports recovery, reducing muscle wear and tear, keeps hunger at bay, and reduces how much amino acids are being burned for energy during long duration activities (like hiking!)

But during your hike, carbs should take center stage.

Think of it as a both/and, not all-or-nothing 🙌: carbs for energy while moving + protein to support reduced wear and tear.

👉 Save this for your next hike & drop your go-to trail snack below 🍎🥨🍫

#hikingnutrition #womenwhohike #sportnutrition #foodisfuel #sportsdietitian #nutritionist #fuelyourbody

Protein is having its moment on social media right now 💪—but when you’re out on a long hike or tackling steep climbs, protein bars aren’t the fuel your muscles are craving.

On the trail, your body runs best on carbs for steady energy ⚡️ (think granola bars, fruit (fresh or dried), pretzels, energy chews, gels, sports drinks, crackers or a sandwich). If you are hiking for more than 2 hours, I recommend aiming for at least 60-90g of carbohydrates per hour (240-360 calories) ongoing until the hike is done. This helps supply your muscles with enough energy for the duration of the hike and prevents you from “hitting the wall” (aka muscle fatigue, cramping, and soreness).

That doesn’t mean protein isn’t important—it supports recovery, reducing muscle wear and tear, keeps hunger at bay, and reduces how much amino acids are being burned for energy during long duration activities (like hiking!)

But during your hike, carbs should take center stage.

Think of it as a both/and, not all-or-nothing 🙌: carbs for energy while moving + protein to support reduced wear and tear.

👉 Save this for your next hike & drop your go-to trail snack below 🍎🥨🍫

#hikingnutrition #womenwhohike #sportnutrition #foodisfuel #sportsdietitian #nutritionist #fuelyourbody

&& here’s why your sport dietitian is asking you these questions 👇🏻

✨ Tip: #1: Know what fuel the course is offering.

I have heard horror stories from athletes that expected to fuel solely based on what the course offered without doing their research (hint: they saw unripe bananas). Or you are like me and saw that my half marathon was providing only BCAAs for their beverage ☠️ and swiftly planned what I would pack instead.

Knowing in advance let’s you know if you need to plan to fuel with your own products/food or if it’s things you might like, it allows you to purchase them in advance to use during training.

✨ Tip #2: Know what the course will be like on race day

This will help you strategize how much water/electrolytes/carbohydrates you will want to take hourly, the gear/clothing you pack, extra fuel you might need to take in especially if aid stations are slim, and what time you are setting your alarm in the morning to have breakfast 🥯

✨ Tip #3: Consider where you will be the morning of race day.

This will help you decide what is realistic for your pre-race breakfast/meal. If you won’t have access to a toaster, toast may not be the meal you opt for. If you will be driving 3 hours to get to your race, you might be considering a handheld option. Remember, what you hope to enjoy the morning of race day should be what you practice at home during training! You need to train your gut too (and that should be with foods you will have on race day)!

Need support for your upcoming race - reach out in the link in bio 🙋🏻‍♀️

#sportdietitian #foodisfuel #fuelbetter #sportsnutrition #nutritionist #fuelyourbody #intuitiveeating #eatwellfeelwell

&& here’s why your sport dietitian is asking you these questions 👇🏻

✨ Tip: #1: Know what fuel the course is offering.

I have heard horror stories from athletes that expected to fuel solely based on what the course offered without doing their research (hint: they saw unripe bananas). Or you are like me and saw that my half marathon was providing only BCAAs for their beverage ☠️ and swiftly planned what I would pack instead.

Knowing in advance let’s you know if you need to plan to fuel with your own products/food or if it’s things you might like, it allows you to purchase them in advance to use during training.

✨ Tip #2: Know what the course will be like on race day

This will help you strategize how much water/electrolytes/carbohydrates you will want to take hourly, the gear/clothing you pack, extra fuel you might need to take in especially if aid stations are slim, and what time you are setting your alarm in the morning to have breakfast 🥯

✨ Tip #3: Consider where you will be the morning of race day.

This will help you decide what is realistic for your pre-race breakfast/meal. If you won’t have access to a toaster, toast may not be the meal you opt for. If you will be driving 3 hours to get to your race, you might be considering a handheld option. Remember, what you hope to enjoy the morning of race day should be what you practice at home during training! You need to train your gut too (and that should be with foods you will have on race day)!

Need support for your upcoming race - reach out in the link in bio 🙋🏻‍♀️

#sportdietitian #foodisfuel #fuelbetter #sportsnutrition #nutritionist #fuelyourbody #intuitiveeating #eatwellfeelwell

halloumi tacos (camping edition) 👏🏼 🌮

This is truly my go-to meal to make when camping, whether it’s in the campsite or on the beach watching the sunset.

This recipe can be enjoyed as is for 2 people (making 2-3 small tacos each) or easily doubled to feed more!

It only really requires 1 pan + a single burner stove and all the prep can be done at home if desired (slicing the pepper + halloumi before arriving and storing in the cooler)!

We enjoyed it with guacamole + hot sauce but would also be delicious with sliced tomatoes + pickled veg ✨

Save for your next camping trip! 🏕️

#rdeats #sportdietitian #intuitiveeating #foodisfuel

halloumi tacos (camping edition) 👏🏼 🌮

This is truly my go-to meal to make when camping, whether it’s in the campsite or on the beach watching the sunset.

This recipe can be enjoyed as is for 2 people (making 2-3 small tacos each) or easily doubled to feed more!

It only really requires 1 pan + a single burner stove and all the prep can be done at home if desired (slicing the pepper + halloumi before arriving and storing in the cooler)!

We enjoyed it with guacamole + hot sauce but would also be delicious with sliced tomatoes + pickled veg ✨

Save for your next camping trip! 🏕️

#rdeats #sportdietitian #intuitiveeating #foodisfuel

Things I wish all athletes knew:

➡️ Your carbohydrate needs are likely higher than you think.
➡️ Fatigue, injury, and poor recovery can be signs of underfueling.
➡️ Being lighter doesn’t mean being faster.
➡️ Losing your period isn’t normal.

✍🏼 Any that you would add?

#sportdietitian #fuelbetter #sportsnutrition #fuelyourbody #foodisfuel

Things I wish all athletes knew:

➡️ Your carbohydrate needs are likely higher than you think.
➡️ Fatigue, injury, and poor recovery can be signs of underfueling.
➡️ Being lighter doesn’t mean being faster.
➡️ Losing your period isn’t normal.

✍🏼 Any that you would add?

#sportdietitian #fuelbetter #sportsnutrition #fuelyourbody #foodisfuel

What would you add? 🙅🏻‍♀️

#sportdietitian #intuitiveeating #rdapproved #fuelyourbodyright

What would you add? 🙅🏻‍♀️

#sportdietitian #intuitiveeating #rdapproved #fuelyourbodyright

✨ 3 tips for your upcoming race ✨

This past weekend I ran the @dirtyfeetraces 10K at Lac du Bois Grasslands in Kamloops! This was my longest and highest elevation trail race to date. We had a stellar day with temps in the low teens when we crossed the finish line 👏🏼

It was a very different race than my half marathon last April however trail running has proved to be challenging yet rewarding. I’m not hanging up my road running shoes just yet but have signed up for yet another trail race this fall to look forward to (doubling the elevation total along the way 😮‍💨)

Regardless if you are a trail or road runner the tips below can help you be prepped and ready for your next race! 🏃🏽‍♀️

1. Stick with familiar foods before! ALWAYS enjoy foods the day of your race that you have had prior to runs in your training plan! If you are early in your training plan, think forward - what might you like to have the morning of your upcoming race (considering whether you’ll be at home or in a hotel room the morning before a race)? Use this to guide your food choices before certain runs in your block to build tolerance!

2. Eat a full meal 3 hours before your race. This includes protein + produce + carbs. 3 hours allows for ample time to digest the food. As for carbs, you are aiming for about 1-4g/kg of carbs in the hours leading up to your race.

⭐️ I went with instant protein oats (microwaved in the hotel) + 2 tbsp hemp hearts + a banana + 1/4 of a cinnamon bun 🤩 + a small coffee + water

3. Consider topping up with carbs 1 hour prior to your run. Choose options that are high in carbs, low in protein and fat, and low in fibre (depending on tolerance).

⭐️ I went with 1/2 a package of @naturesbakery fig bars. Boosting carbs up by another 20g.

What races have you signed up for 2025!?

✨ 3 tips for your upcoming race ✨

This past weekend I ran the @dirtyfeetraces 10K at Lac du Bois Grasslands in Kamloops! This was my longest and highest elevation trail race to date. We had a stellar day with temps in the low teens when we crossed the finish line 👏🏼

It was a very different race than my half marathon last April however trail running has proved to be challenging yet rewarding. I’m not hanging up my road running shoes just yet but have signed up for yet another trail race this fall to look forward to (doubling the elevation total along the way 😮‍💨)

Regardless if you are a trail or road runner the tips below can help you be prepped and ready for your next race! 🏃🏽‍♀️

1. Stick with familiar foods before! ALWAYS enjoy foods the day of your race that you have had prior to runs in your training plan! If you are early in your training plan, think forward - what might you like to have the morning of your upcoming race (considering whether you’ll be at home or in a hotel room the morning before a race)? Use this to guide your food choices before certain runs in your block to build tolerance!

2. Eat a full meal 3 hours before your race. This includes protein + produce + carbs. 3 hours allows for ample time to digest the food. As for carbs, you are aiming for about 1-4g/kg of carbs in the hours leading up to your race.

⭐️ I went with instant protein oats (microwaved in the hotel) + 2 tbsp hemp hearts + a banana + 1/4 of a cinnamon bun 🤩 + a small coffee + water

3. Consider topping up with carbs 1 hour prior to your run. Choose options that are high in carbs, low in protein and fat, and low in fibre (depending on tolerance).

⭐️ I went with 1/2 a package of @naturesbakery fig bars. Boosting carbs up by another 20g.

What races have you signed up for 2025!?

✨ satisfaction ✨

What foods do you enjoy? Why is it that you enjoy them?

Is it the texture? The crunch of a carrot? The even smoothness of Greek yogurt?

Is it the taste? The spice of a curry? The sweetness of berries? The umami flavour of mushrooms?

Is it the temperature? Does food need to be piping hot or do you prefer it to cool down to room temp? Or do you prefer food that’s straight from the fridge or freezer?

Is it the visual appearance?

Is it the emotions and memories that it elicits?

Does it vary based on the season, including what the weather is like?

With the weather changing (hello sunshine) and the flowers beginning to bloom, it has me craving spring inspired dishes. What comes to mind for me is dishes with crisp green vegetables and carrot cake, like these carrot cake bars with cream cheese swirled in 🙌🏼

By exploring what sensory aspects of foods you enjoy and how these change for you, this can help tailor meal planning and boost enjoyment overall!

When meals are satisfying, it can help foster a positive relationship with food and may support reducing emotional eating and intense cravings 💛

What foods are you craving this season?

#intuitiveeating #sportnutrition #sportsdietitian #foodisfuel #lovewhatyoueat #eatwellfeelwell

✨ satisfaction ✨

What foods do you enjoy? Why is it that you enjoy them?

Is it the texture? The crunch of a carrot? The even smoothness of Greek yogurt?

Is it the taste? The spice of a curry? The sweetness of berries? The umami flavour of mushrooms?

Is it the temperature? Does food need to be piping hot or do you prefer it to cool down to room temp? Or do you prefer food that’s straight from the fridge or freezer?

Is it the visual appearance?

Is it the emotions and memories that it elicits?

Does it vary based on the season, including what the weather is like?

With the weather changing (hello sunshine) and the flowers beginning to bloom, it has me craving spring inspired dishes. What comes to mind for me is dishes with crisp green vegetables and carrot cake, like these carrot cake bars with cream cheese swirled in 🙌🏼

By exploring what sensory aspects of foods you enjoy and how these change for you, this can help tailor meal planning and boost enjoyment overall!

When meals are satisfying, it can help foster a positive relationship with food and may support reducing emotional eating and intense cravings 💛

What foods are you craving this season?

#intuitiveeating #sportnutrition #sportsdietitian #foodisfuel #lovewhatyoueat #eatwellfeelwell

✨ Why working on relationship with food can support athletes ✨

1. It can reduce guilt, shame and stress around food. It can be incredibly difficult to use sport nutrition guidance to help fuel your sport and workouts if food is so emotionally charged for you!

2. It can support reducing fixation on weight shape or size. Instead we focus on more useful indicators of performance and health like improved strength, speed and recovery, reduced thoughts around food and body, more positive (or neutral) food talk, eating enough (including carbs), and improvements in sleep and stress to name a few!

3. It decreases REDs risk. A poor relationship with food can greatly increase your risk for REDs which comes with it reductions in performance and health (which can lead to long term consequences especially for bone health). Supporting your relationship with food can help you avoid this!

4. It can increase enjoyment with food and the overall eating experience. Whether that is through enjoying your favorite foods (including cultural foods) and flavours, improving variety in the diet or through improving comfort with enjoying foods in social settings where social connections can flourish 💕

5. It supports balanced nutrition, considering both performance and overall wellbeing.

&& this is why working with a certified intuitive eating counsellor and sport dietitian such as myself can make a world of a difference! 💛💪🏻

#intuitiveeating #sportsdietitian #sportsnutrition #foodisfuel #dietitian #fuelyourbody #rdeats #eatwellfeelwell #fuelyourbodyright #eatmorenotless

✨ Why working on relationship with food can support athletes ✨

1. It can reduce guilt, shame and stress around food. It can be incredibly difficult to use sport nutrition guidance to help fuel your sport and workouts if food is so emotionally charged for you!

2. It can support reducing fixation on weight shape or size. Instead we focus on more useful indicators of performance and health like improved strength, speed and recovery, reduced thoughts around food and body, more positive (or neutral) food talk, eating enough (including carbs), and improvements in sleep and stress to name a few!

3. It decreases REDs risk. A poor relationship with food can greatly increase your risk for REDs which comes with it reductions in performance and health (which can lead to long term consequences especially for bone health). Supporting your relationship with food can help you avoid this!

4. It can increase enjoyment with food and the overall eating experience. Whether that is through enjoying your favorite foods (including cultural foods) and flavours, improving variety in the diet or through improving comfort with enjoying foods in social settings where social connections can flourish 💕

5. It supports balanced nutrition, considering both performance and overall wellbeing.

&& this is why working with a certified intuitive eating counsellor and sport dietitian such as myself can make a world of a difference! 💛💪🏻

#intuitiveeating #sportsdietitian #sportsnutrition #foodisfuel #dietitian #fuelyourbody #rdeats #eatwellfeelwell #fuelyourbodyright #eatmorenotless

✨ omega 3 rich granola && chat about oils ✨

Thanks @oteliapremium for the bottle of walnut oil to use in this recipe! See below for the ingredients and directions:
#sponsored

1.5 cups oats
1/2 cup pumpkin seeds
1/3 cup walnuts
1/2 tsp cinnamon
Salt
2 tbsp walnut oil (can find online through Amazon)
3 tbsp maple syrup
1 heaping cup dried fruit (I used dried cranberries, blueberries and cherries)

1. Preheat your oven to 375F
2. In a large bowl mix together your oats, nuts/seeds, cinnamon and salt
3. Stir in the oil and maple syrup
4. Spread the mixture on a parchment paper lined baking sheet and baked for 12 minutes or until lightly golden brown
5. Let cool for at least 10 minutes before stirring in the dried fruit.
5. Store in an airtight container up to 1 month

#gentlenutrition #omega3s #granola #oteliafoods #healthyliving #walnutoil

✨ omega 3 rich granola && chat about oils ✨

Thanks @oteliapremium for the bottle of walnut oil to use in this recipe! See below for the ingredients and directions:
#sponsored

1.5 cups oats
1/2 cup pumpkin seeds
1/3 cup walnuts
1/2 tsp cinnamon
Salt
2 tbsp walnut oil (can find online through Amazon)
3 tbsp maple syrup
1 heaping cup dried fruit (I used dried cranberries, blueberries and cherries)

1. Preheat your oven to 375F
2. In a large bowl mix together your oats, nuts/seeds, cinnamon and salt
3. Stir in the oil and maple syrup
4. Spread the mixture on a parchment paper lined baking sheet and baked for 12 minutes or until lightly golden brown
5. Let cool for at least 10 minutes before stirring in the dried fruit.
5. Store in an airtight container up to 1 month

#gentlenutrition #omega3s #granola #oteliafoods #healthyliving #walnutoil

✨ Happy New Year’s Eve ✨

A special time where we ring in the end of one year and the start of another. However it is also a time that can feel daunting; like we need to reinvent ourselves.

However I challenge you to take pause and instead of focusing on all that is going wrong, consider what is going right. What have you strengthened this year? What are you proud of?

You might also consider what you might want to add into 2025 to support your mind, body, and soul.

I’m adding in:
✨strength training to support a transition into more trail running (and racing in 2025)!
✨mindfulness/meditation practices to support being more present in my day to day and relationships
✨ balanced meals regularly that I enjoy even on days body image is challenging

What are you adding/bringing into 2025 with you?

✨ Happy New Year’s Eve ✨

A special time where we ring in the end of one year and the start of another. However it is also a time that can feel daunting; like we need to reinvent ourselves.

However I challenge you to take pause and instead of focusing on all that is going wrong, consider what is going right. What have you strengthened this year? What are you proud of?

You might also consider what you might want to add into 2025 to support your mind, body, and soul.

I’m adding in:
✨strength training to support a transition into more trail running (and racing in 2025)!
✨mindfulness/meditation practices to support being more present in my day to day and relationships
✨ balanced meals regularly that I enjoy even on days body image is challenging

What are you adding/bringing into 2025 with you?

a moment for challenging body image days/weeks/months 💛

this one has lived in my notepad for about 3 years. I wrote it after a dinner out with my partner. I was upset about how thoughts about my body took me away from enjoying a nice evening just the two of us. It was also a beautiful moment where instead of placing blame on my body for being “wrong”, I could instead see how normal this behaviour and thoughts were and how it really was not serving me to subscribe to them anymore.

This work is hard - learning to lean into self care, nourishing your body with enough food that is also satisfying and learning to invite more self compassion and less criticism. But oh is it worth it 💛

If looking for support on your food and body relationship journey, reach out 😌

#bodyimage #foodrelationship #intuitiveating #sportdietitian #dietitian #foodfreedom

a moment for challenging body image days/weeks/months 💛

this one has lived in my notepad for about 3 years. I wrote it after a dinner out with my partner. I was upset about how thoughts about my body took me away from enjoying a nice evening just the two of us. It was also a beautiful moment where instead of placing blame on my body for being “wrong”, I could instead see how normal this behaviour and thoughts were and how it really was not serving me to subscribe to them anymore.

This work is hard - learning to lean into self care, nourishing your body with enough food that is also satisfying and learning to invite more self compassion and less criticism. But oh is it worth it 💛

If looking for support on your food and body relationship journey, reach out 😌

#bodyimage #foodrelationship #intuitiveating #sportdietitian #dietitian #foodfreedom

Sport dietitian trader joes haul ✨ here is what I bought:

⭐️ Dill pickle mini falafel bites
⭐️ Dark chocolate peanut butter cups
⭐️ Dark chocolate covered caramels
⭐️ Garlic and jalapeno stuffed olives
⭐️ French roast cold brew coffee concentrate
⭐️ Sesame Honey Cashews
⭐️ Lemon Pesto Sauce
⭐️ 10 minute farro
⭐️ Aglio Olio spice mix
⭐️ Tangy Turtles
⭐️ Daily facial sunscreen SPF 40 (hot tip this is their super goop dupe and honestly for $9 USD it is pretty great)

When stuck in diet culture, trying new products can feel stressful or even make you feel like your doing something “bad” or “wrong” but food freedom can allow space to try new foods and products as a neutral observer - deciding what foods you truly enjoy (considering taste, texture, smells, etc) as opposed to only viewing foods by their nutrition or calorie content! We do want to ensure we are meeting our needs but enjoyment with food is also important 💛

What’s on your shopping list when you go to Trader Joes? 🛒

Sport dietitian trader joes haul ✨ here is what I bought:

⭐️ Dill pickle mini falafel bites
⭐️ Dark chocolate peanut butter cups
⭐️ Dark chocolate covered caramels
⭐️ Garlic and jalapeno stuffed olives
⭐️ French roast cold brew coffee concentrate
⭐️ Sesame Honey Cashews
⭐️ Lemon Pesto Sauce
⭐️ 10 minute farro
⭐️ Aglio Olio spice mix
⭐️ Tangy Turtles
⭐️ Daily facial sunscreen SPF 40 (hot tip this is their super goop dupe and honestly for $9 USD it is pretty great)

When stuck in diet culture, trying new products can feel stressful or even make you feel like your doing something “bad” or “wrong” but food freedom can allow space to try new foods and products as a neutral observer - deciding what foods you truly enjoy (considering taste, texture, smells, etc) as opposed to only viewing foods by their nutrition or calorie content! We do want to ensure we are meeting our needs but enjoyment with food is also important 💛

What’s on your shopping list when you go to Trader Joes? 🛒

Did you know that having a fuelling plan during training and competition that lasts longer than an hour can increase exercise capacity and improve performance?

During exercise sustained for more than 1 hour your carbohydrate stores, known as glycogen, are depleted causing your muscles to rely on blood sugar for energy. Consuming carbohydrates helps to maintain blood sugar levels and improves the central nervous system’s response to fatigue, reducing the risk of “hitting the wall” (a sudden fatigue and loss of energy).

See the above posts to learn about how much you need hourly and combinations of foods to help reach your targets!

&& reach out if looking to tailor a fuelling plan specifically for you and your performance goals!

Did you know that having a fuelling plan during training and competition that lasts longer than an hour can increase exercise capacity and improve performance?

During exercise sustained for more than 1 hour your carbohydrate stores, known as glycogen, are depleted causing your muscles to rely on blood sugar for energy. Consuming carbohydrates helps to maintain blood sugar levels and improves the central nervous system’s response to fatigue, reducing the risk of “hitting the wall” (a sudden fatigue and loss of energy).

See the above posts to learn about how much you need hourly and combinations of foods to help reach your targets!

&& reach out if looking to tailor a fuelling plan specifically for you and your performance goals!

Backcountry hiking meals and snacks 🥾

I just got back from 2 nights/3 days hiking in @capescottpark - hiking the Cape Scott trail! The weather offered us cloud, rain and ample mud with a sprinkle of sunshine. But we still managed to enjoy the beautiful beaches in this park! And had enough energy to hike the 50k thanks to some meal and snack planning!

Here are some other considerations when planning what foods to bring on your next backpacking adventure.

1. Do you have 3 meals + trail snacks?
2. Do you want to use fuel for all meals? If not, consider cold soak or food safe packable options. Such as granola + whole milk powder with filtered water.
3. Do you have a variety of flavors - both sweet and savoury? Consider this in order to prevent flavor fatigue and difficulty eating enough.
4. Is reducing pack weight and/or space in a bear cache important? If so, aim for calorie and carb dense foods. Skip the fresh produce and protein bars.
5. How much trash will your choices elicit and do you have sufficient bags to store trash that is also leak/smell proof? Remember pack in and pack out!
6. Is there water sources on the trail? If not, pack enough water + electrolytes. If so, consider reducing pack weight by carrying enough to get you from water source to water source!

Happy hiking!

Backcountry hiking meals and snacks 🥾

I just got back from 2 nights/3 days hiking in @capescottpark - hiking the Cape Scott trail! The weather offered us cloud, rain and ample mud with a sprinkle of sunshine. But we still managed to enjoy the beautiful beaches in this park! And had enough energy to hike the 50k thanks to some meal and snack planning!

Here are some other considerations when planning what foods to bring on your next backpacking adventure.

1. Do you have 3 meals + trail snacks?
2. Do you want to use fuel for all meals? If not, consider cold soak or food safe packable options. Such as granola + whole milk powder with filtered water.
3. Do you have a variety of flavors - both sweet and savoury? Consider this in order to prevent flavor fatigue and difficulty eating enough.
4. Is reducing pack weight and/or space in a bear cache important? If so, aim for calorie and carb dense foods. Skip the fresh produce and protein bars.
5. How much trash will your choices elicit and do you have sufficient bags to store trash that is also leak/smell proof? Remember pack in and pack out!
6. Is there water sources on the trail? If not, pack enough water + electrolytes. If so, consider reducing pack weight by carrying enough to get you from water source to water source!

Happy hiking!

Looking for more energy during training? Improved recovery post workout? A more clear cut fuelling plan for competition? Or interested in support with improving your relationship with food? Or all of the above?

Flip through to see how I can support! And click the link in bio for booking ☺️

Looking for more energy during training? Improved recovery post workout? A more clear cut fuelling plan for competition? Or interested in support with improving your relationship with food? Or all of the above?

Flip through to see how I can support! And click the link in bio for booking ☺️

Not hungry post workout? Here’s why and what can help!

Moderate to high intensity exercise can reduce appetite which is thought to be due to suppression of our hunger hormone ghrelin and an increase in our fullness hormones. In some, lack of appetite can occur for up to 2 hours post workout.

This doesn’t mean you shouldn’t eat post workout! If you follow me, you know eating after exercise is important for recovery, preventing REDs risk and supports your overall needs for health and for performance. But lack of appetite can make eating challenging! I get it 😢🫤

So what can we do to get that recovery nutrition in?

⭐️ use that sport nutrition knowledge (rationale thought) - you know post workout the focus is on fluids, protein and carbs!

⭐️ build tolerance gradually - a full meal might not be what you feel like but what about a smoothie or chocolate milk (or soy milk)? How about more bland foods like eggs or scrambled tofu + toast? Beverages or blended foods and bland foods may be easier to tolerate initially when appetite is low. Start there and then opt for larger meals when appetite returns.

⭐️ eat based on the clock versus only listening to hunger. This might look like eating 30-60 minutes post exercise.

🌟 work with a sport dietitian for specific recovery nutrition snacks that take into consideration your individual needs, are easy to digest and include foods you love!

Not hungry post workout? Here’s why and what can help!

Moderate to high intensity exercise can reduce appetite which is thought to be due to suppression of our hunger hormone ghrelin and an increase in our fullness hormones. In some, lack of appetite can occur for up to 2 hours post workout.

This doesn’t mean you shouldn’t eat post workout! If you follow me, you know eating after exercise is important for recovery, preventing REDs risk and supports your overall needs for health and for performance. But lack of appetite can make eating challenging! I get it 😢🫤

So what can we do to get that recovery nutrition in?

⭐️ use that sport nutrition knowledge (rationale thought) - you know post workout the focus is on fluids, protein and carbs!

⭐️ build tolerance gradually - a full meal might not be what you feel like but what about a smoothie or chocolate milk (or soy milk)? How about more bland foods like eggs or scrambled tofu + toast? Beverages or blended foods and bland foods may be easier to tolerate initially when appetite is low. Start there and then opt for larger meals when appetite returns.

⭐️ eat based on the clock versus only listening to hunger. This might look like eating 30-60 minutes post exercise.

🌟 work with a sport dietitian for specific recovery nutrition snacks that take into consideration your individual needs, are easy to digest and include foods you love!

Intuitive Eating & Travel (tips and tricks) ✨

Travel is a glorious time of relaxation and less responsibilities but it also involves lack of routines which can make things challenging when it comes to our relationship to food.

Here are some quick ways I practice intuitive eating while travelling abroad:

• Taking an additive approach to nutrition - I am not one who craves salads and honestly vegetables while travelling 😅 instead I buy fruit and other produce from markets to enjoy at breakfasts + snacks on the go

• Creating gentle structure to the day - opting to eat at least every 5-6 hours (or sooner if hunger arises). Keeping snacks and water in my purse/backpack support honoring hunger too!

• Finding enjoyable movement - whether that’s active transportation (walking/biking to sightsee), hiking local mountains or hitting your accommodations pool. All movement counts and it’s definitely ok for it to not look like training back home. I’m taking a 3 week break from running which I’m sure will support cross training!

• Enjoying the cuisine - exploring different tastes, textures, aromas and dishes can bring out the foodie! I love researching unique dishes and foods for the regions I will be in to try! Eating out while away can also be a time to explore foods that may be “off limits” or carry a lot of food police thoughts.

What other ways do you practice intuitive eating while travelling?

Intuitive Eating & Travel (tips and tricks) ✨

Travel is a glorious time of relaxation and less responsibilities but it also involves lack of routines which can make things challenging when it comes to our relationship to food.

Here are some quick ways I practice intuitive eating while travelling abroad:

• Taking an additive approach to nutrition - I am not one who craves salads and honestly vegetables while travelling 😅 instead I buy fruit and other produce from markets to enjoy at breakfasts + snacks on the go

• Creating gentle structure to the day - opting to eat at least every 5-6 hours (or sooner if hunger arises). Keeping snacks and water in my purse/backpack support honoring hunger too!

• Finding enjoyable movement - whether that’s active transportation (walking/biking to sightsee), hiking local mountains or hitting your accommodations pool. All movement counts and it’s definitely ok for it to not look like training back home. I’m taking a 3 week break from running which I’m sure will support cross training!

• Enjoying the cuisine - exploring different tastes, textures, aromas and dishes can bring out the foodie! I love researching unique dishes and foods for the regions I will be in to try! Eating out while away can also be a time to explore foods that may be “off limits” or carry a lot of food police thoughts.

What other ways do you practice intuitive eating while travelling?

For the athlete that might need to hear this:

• You need to eat carbs, yes at every meal and preferably at most if not all snacks
• No, fasted cardio is not better. Have some food or some juice/sport drink to fuel your session
• Your body is unique, you do not need to look like someone else to succeed
• Rest days are important, and you still need to eat even when not actively training

**anyone can be an ‘athlete’ - that term does not to be reserved for the elite 💛

For the athlete that might need to hear this:

• You need to eat carbs, yes at every meal and preferably at most if not all snacks
• No, fasted cardio is not better. Have some food or some juice/sport drink to fuel your session
• Your body is unique, you do not need to look like someone else to succeed
• Rest days are important, and you still need to eat even when not actively training

**anyone can be an ‘athlete’ - that term does not to be reserved for the elite 💛

What’s in a sports drink?

ELECTROLYTES
• these include sodium, potassium, magnesium and calcium
• sodium is most important as it enhances thirst and increases absorption and retention of the fluid volume

CARBOHYDRATES (aka sugar)
• this can provide a performance benefit in a variety of sports by providing a fuel source to the muscles and brain
• it enhances taste, supporting consumption
• most sport drinks contain 6-8% carbohydrates; amounts above this may lead to GI upset for some

FLAVOUR
• this is an important aspect as it can help encourage consumption allowing more fluid to be consumed during or after exercise

How are sport drinks different than electrolyte products?
• electrolyte products are sugar free therefore are not a fuel source for the brain or muscles

Which should you choose?
• depends on a variety of factors including how long you will be training for (hint: sport drinks can be useful for exercises >1 hour long) and if you are fuelling with other carb sources before/during/after exercise

If you want support with your hydration and fueling strategy - reach out for 1:1 support 🙋🏻‍♀️

What’s in a sports drink?

ELECTROLYTES
• these include sodium, potassium, magnesium and calcium
• sodium is most important as it enhances thirst and increases absorption and retention of the fluid volume

CARBOHYDRATES (aka sugar)
• this can provide a performance benefit in a variety of sports by providing a fuel source to the muscles and brain
• it enhances taste, supporting consumption
• most sport drinks contain 6-8% carbohydrates; amounts above this may lead to GI upset for some

FLAVOUR
• this is an important aspect as it can help encourage consumption allowing more fluid to be consumed during or after exercise

How are sport drinks different than electrolyte products?
• electrolyte products are sugar free therefore are not a fuel source for the brain or muscles

Which should you choose?
• depends on a variety of factors including how long you will be training for (hint: sport drinks can be useful for exercises >1 hour long) and if you are fuelling with other carb sources before/during/after exercise

If you want support with your hydration and fueling strategy - reach out for 1:1 support 🙋🏻‍♀️

Did you know?

💦 Sweat rates vary athlete to athlete with averages being 500mL to 2L per hour

💦 A 3% weight loss (aka water loss) during exercise can negatively impact performance

💦 Consuming electrolytes during training is recommended for “salty sweaters” and those participating in continuous exercise longer than 2 hours

💦 We lose more sodium and chloride in sweat than other electrolytes including potassium, and magnesium

Have you considered your hydration strategy? 💧

Did you know?

💦 Sweat rates vary athlete to athlete with averages being 500mL to 2L per hour

💦 A 3% weight loss (aka water loss) during exercise can negatively impact performance

💦 Consuming electrolytes during training is recommended for “salty sweaters” and those participating in continuous exercise longer than 2 hours

💦 We lose more sodium and chloride in sweat than other electrolytes including potassium, and magnesium

Have you considered your hydration strategy? 💧

And here is why 👇🏻👇🏻

• working out fasted - fasted workouts can provide some adaptation benefits on a cellular level but are best included on specific types of training days. If you want to train at your best, we need food.

• only including protein post training - protein is important for muscle recovery but it’s not the only macronutrient that will support you 🥯

• not considering hydration/electrolytes - dehydration leads to performance declines and if training sessions vary, so should your hydration strategy 💦

• undereating - this is a BIG one. Undereating not only can limit performance but it can also impact your health due to increasing your risk of REDs. When you are active, your calories, protein and carb needs are much higher!

If you want to fine tune your fueling strategy and avoid these mistakes, shoot me a DM! I would be happy to support you 🫶🏼

And here is why 👇🏻👇🏻

• working out fasted - fasted workouts can provide some adaptation benefits on a cellular level but are best included on specific types of training days. If you want to train at your best, we need food.

• only including protein post training - protein is important for muscle recovery but it’s not the only macronutrient that will support you 🥯

• not considering hydration/electrolytes - dehydration leads to performance declines and if training sessions vary, so should your hydration strategy 💦

• undereating - this is a BIG one. Undereating not only can limit performance but it can also impact your health due to increasing your risk of REDs. When you are active, your calories, protein and carb needs are much higher!

If you want to fine tune your fueling strategy and avoid these mistakes, shoot me a DM! I would be happy to support you 🫶🏼

A little sneak peek into my race-day fuelling strategy for my 6th half marathon this past weekend!

2-3 hours before: A carb heavy breakfast of 2x instant oats + soy milk + a banana; something I have been using prior to all long runs that I knew felt good to my body/stomach

<1 hour before: energy chews; some sugars to hit the blood stream to support that initial fast pace with the group

0-2 hours: gels! Something I have been training my gut with during training runs.

Immediately after: electrolytes added to water to support rehydration + some carbohydrate rich food supplied by the course

&& of course a 🍺 + lunch with carbs and protein post

If you are looking to fine tune your fueling strategy to support performance in endurance events and/or find options that feel good in your body digestion-wise, reach out! I’d be happy to help you create an individualized plan to crush those PRs 💪🏻

A little sneak peek into my race-day fuelling strategy for my 6th half marathon this past weekend!

2-3 hours before: A carb heavy breakfast of 2x instant oats + soy milk + a banana; something I have been using prior to all long runs that I knew felt good to my body/stomach

<1 hour before: energy chews; some sugars to hit the blood stream to support that initial fast pace with the group

0-2 hours: gels! Something I have been training my gut with during training runs.

Immediately after: electrolytes added to water to support rehydration + some carbohydrate rich food supplied by the course

&& of course a 🍺 + lunch with carbs and protein post

If you are looking to fine tune your fueling strategy to support performance in endurance events and/or find options that feel good in your body digestion-wise, reach out! I’d be happy to help you create an individualized plan to crush those PRs 💪🏻

What are some common signs that someone might be struggling with their relationship with food?

As a sport dietitian and certified intuitive eating counsellor, I not only support clients with their nutrition but I also support them with their relationship with food when they are struggling.

If you are someone who struggles with their relationship with food, you might find that you:

• Feel the need to track the foods you eat and if you don’t, this leads to anxious feelings or stress
• Spend a large percentage of your day thinking about food or your body which negatively impacts your quality of life
• Experience guilt, shame, stress or anxious feelings around food or after eating certain foods
• Feel out of control around certain foods
• Feel the need to hide or sneak food or to eat in secret
• Have strict rules around food or portions
• Engage in frequent dieting and/or meal skipping
• Find it difficult to eat at restaurants or food that was prepared by others
• Feel the need to “make up” for certain food choices by using exercise, food restriction/dieting or fasting

If you are struggling, know that you don’t need to struggle alone and reach out for support 💛

What are some common signs that someone might be struggling with their relationship with food?

As a sport dietitian and certified intuitive eating counsellor, I not only support clients with their nutrition but I also support them with their relationship with food when they are struggling.

If you are someone who struggles with their relationship with food, you might find that you:

• Feel the need to track the foods you eat and if you don’t, this leads to anxious feelings or stress
• Spend a large percentage of your day thinking about food or your body which negatively impacts your quality of life
• Experience guilt, shame, stress or anxious feelings around food or after eating certain foods
• Feel out of control around certain foods
• Feel the need to hide or sneak food or to eat in secret
• Have strict rules around food or portions
• Engage in frequent dieting and/or meal skipping
• Find it difficult to eat at restaurants or food that was prepared by others
• Feel the need to “make up” for certain food choices by using exercise, food restriction/dieting or fasting

If you are struggling, know that you don’t need to struggle alone and reach out for support 💛

Baking to me is a way to express love.

It’s a way to share something you (hopefully) enjoyed creating and loved the taste of so much that you wanted to share it with others - whether that’s your children, your family, friends or coworkers. It’s also a way to pass down traditions and share memories of ones that maybe no longer are with us. To me that is special.

If you find your brain is labelling baked goods this season as “bad” or “unhealthy”, consider swapping that label to “this is love” or “this is tradition” or “this is a delicious food”. 💚❤️ guilt and shame do not belong on your plate.

I hope you have a joyous winter season and if you find you struggle in your food relationship this time of year, do not be afraid to seek support in 2024. We can make future memories that much brighter ✨

Recipe: candy cane kiss cookies from @sallysbakeblog

Baking to me is a way to express love.

It’s a way to share something you (hopefully) enjoyed creating and loved the taste of so much that you wanted to share it with others - whether that’s your children, your family, friends or coworkers. It’s also a way to pass down traditions and share memories of ones that maybe no longer are with us. To me that is special.

If you find your brain is labelling baked goods this season as “bad” or “unhealthy”, consider swapping that label to “this is love” or “this is tradition” or “this is a delicious food”. 💚❤️ guilt and shame do not belong on your plate.

I hope you have a joyous winter season and if you find you struggle in your food relationship this time of year, do not be afraid to seek support in 2024. We can make future memories that much brighter ✨

Recipe: candy cane kiss cookies from @sallysbakeblog

~ How to practice Intuitive Eating this Halloween ~

This time of year can be especially hard when starting your journey as an Intuitive Eater. But here are some principles to consider to support you tomorrow so this day is less spooky and more joy filled 👻💛

1. Challenge the Food Police - different thoughts, feelings and beliefs may come up surrounding sweet treats. In a non-judgemental way, reflect on the emotions attached. Are they negative, positive or neutral? If we are feeling ready, consider challenging negative thoughts/beliefs to one’s that are more neutral or positive.

2. Honor your Hunger - “saving your appetite” for sweets is likely to backfire and is actually a form of food restriction + further creates a hierarchy with food. Aim to eat a regular meal pattern (3 meals + snacks) to avoid getting “hangry”.

3. Discover the Satisfaction Factor - everyone has different preferences when it comes to food based on their sensory characteristics. And this is not different when it comes to candy! To fully enjoy the eating experience, try slowing down and picking up the tastes, textures, aromas and visual appearance of different candy you try. Was the candy pleasant? Unpleasant? Or Neutral?

4. Make Peace with Food - if you find this time of year especially difficult (feeling out of control around candy, over-consumed about thoughts of candy, or a lot of guilt, stress and anxiety bubbling up), reflect on whether you allow yourself to have candy and/or keep it regularly in your home. The more candy is restricted, the more fixated and complicated our relationship with it becomes. A step you can consider is making candy a more regular thing by keeping it in your house year round. Research shows us that when we allow unlimited access to foods without restrictions, over time, these previously “off limit” foods become neutral.

~ How to practice Intuitive Eating this Halloween ~

This time of year can be especially hard when starting your journey as an Intuitive Eater. But here are some principles to consider to support you tomorrow so this day is less spooky and more joy filled 👻💛

1. Challenge the Food Police - different thoughts, feelings and beliefs may come up surrounding sweet treats. In a non-judgemental way, reflect on the emotions attached. Are they negative, positive or neutral? If we are feeling ready, consider challenging negative thoughts/beliefs to one’s that are more neutral or positive.

2. Honor your Hunger - “saving your appetite” for sweets is likely to backfire and is actually a form of food restriction + further creates a hierarchy with food. Aim to eat a regular meal pattern (3 meals + snacks) to avoid getting “hangry”.

3. Discover the Satisfaction Factor - everyone has different preferences when it comes to food based on their sensory characteristics. And this is not different when it comes to candy! To fully enjoy the eating experience, try slowing down and picking up the tastes, textures, aromas and visual appearance of different candy you try. Was the candy pleasant? Unpleasant? Or Neutral?

4. Make Peace with Food - if you find this time of year especially difficult (feeling out of control around candy, over-consumed about thoughts of candy, or a lot of guilt, stress and anxiety bubbling up), reflect on whether you allow yourself to have candy and/or keep it regularly in your home. The more candy is restricted, the more fixated and complicated our relationship with it becomes. A step you can consider is making candy a more regular thing by keeping it in your house year round. Research shows us that when we allow unlimited access to foods without restrictions, over time, these previously “off limit” foods become neutral.

Recently I have seen some discussions online around healthy eating. It’s interesting to consider but most people have different definitions about what the term means. Our individual definition may be influenced by caregiver attitudes towards food growing up, financial resources, history of dieting and disordered eating, cultural significance of food, trauma, and many others. But the way I describe it to clients is:

Focusing on getting ENOUGH protein rich foods, whole grains, produce and plant fats (relative to age, gender, activity level, injury status)…

But also choosing the least restrictive way of eating - healthy eating should include your favorite foods free from guilt, shame, and stress.

It’s being able to enjoy a meal or snack and move on without food taking up too much of your thinking and brain space.

It’s connecting with others, whether it’s passing down traditions with food or enjoying a meal with loved ones.

The goal is to create a way of eating that fills you up, but also satisfies your taste buds and brings you joy 💛

Anything you would add to this definition?

Recently I have seen some discussions online around healthy eating. It’s interesting to consider but most people have different definitions about what the term means. Our individual definition may be influenced by caregiver attitudes towards food growing up, financial resources, history of dieting and disordered eating, cultural significance of food, trauma, and many others. But the way I describe it to clients is:

Focusing on getting ENOUGH protein rich foods, whole grains, produce and plant fats (relative to age, gender, activity level, injury status)…

But also choosing the least restrictive way of eating - healthy eating should include your favorite foods free from guilt, shame, and stress.

It’s being able to enjoy a meal or snack and move on without food taking up too much of your thinking and brain space.

It’s connecting with others, whether it’s passing down traditions with food or enjoying a meal with loved ones.

The goal is to create a way of eating that fills you up, but also satisfies your taste buds and brings you joy 💛

Anything you would add to this definition?

This is your friendly reminder that we eat so we can hike, so that we can be active and push our body in weird and wonderful ways; so that we feel well doing it. We do not exercise to be able to eat. You deserve to eat every day, 3 meals + snacks regardless of what you ate yesterday, of how much movement you have done, if it is a rest day, or how you feel about your body. Your body deserves nourishment and care and eating is how we do that ♥️

This is your friendly reminder that we eat so we can hike, so that we can be active and push our body in weird and wonderful ways; so that we feel well doing it. We do not exercise to be able to eat. You deserve to eat every day, 3 meals + snacks regardless of what you ate yesterday, of how much movement you have done, if it is a rest day, or how you feel about your body. Your body deserves nourishment and care and eating is how we do that ♥️

✨ sodium and sport foods✨

As I mentioned a couple posts back, we can add sodium to our fluids in the form of sports drinks and electrolyte powders/tablets, but I didn’t mention other sport foods!

Whether you are a cyclist, runner, triathlete, or hiker, you likely have used different sport foods during activity before: gels, sport gummies and beans, and gel blocks. They are a great way to supply fast acting energy/sugar to the body to keep energy and blood sugar levels stable, and improve performance but they can also help you replace the sodium you are losing during long sweaty sessions.

Many gels, blocks, and gummies supply about 50mg of sodium per serving but you can find products that add additional sodium such as @guenergylabs gels that are “salted” (their salted caramel and salted watermelon flavours) and @clifbar Bloks with 2x sodium.

If you know you are a salty sweater or are participating in endurance and ultra endurance sports, it might be useful to look at the sodium content (and carbohydrate content) of products when choosing your fueling strategy!

If you want more individualized support when it comes to your fuelling strategy and guidance on products to try, reach out for support from a sports dietitian 🙋🏻‍♀️

✨ sodium and sport foods✨

As I mentioned a couple posts back, we can add sodium to our fluids in the form of sports drinks and electrolyte powders/tablets, but I didn’t mention other sport foods!

Whether you are a cyclist, runner, triathlete, or hiker, you likely have used different sport foods during activity before: gels, sport gummies and beans, and gel blocks. They are a great way to supply fast acting energy/sugar to the body to keep energy and blood sugar levels stable, and improve performance but they can also help you replace the sodium you are losing during long sweaty sessions.

Many gels, blocks, and gummies supply about 50mg of sodium per serving but you can find products that add additional sodium such as @guenergylabs gels that are “salted” (their salted caramel and salted watermelon flavours) and @clifbar Bloks with 2x sodium.

If you know you are a salty sweater or are participating in endurance and ultra endurance sports, it might be useful to look at the sodium content (and carbohydrate content) of products when choosing your fueling strategy!

If you want more individualized support when it comes to your fuelling strategy and guidance on products to try, reach out for support from a sports dietitian 🙋🏻‍♀️

I’m officially a Certified Intuitive Eating Counsellor!

So proud of this accomplishment; little did I know that picking up the intuitive eating book 6 years ago would have led me here 🥲💛

I have had the chance to (and will continue to) support clients with:
• Ditching dieting/disordered eating behaviours and the all or nothing mentality, for a way of eating that honours their physical, emotional and mental health
• Trusting that their body can be listened to (without judgement) when it tells them they are hungry, full, or crave a specific food
• Getting rid of fear, guilt, shame, stress and anxiety around food choices
• Reducing how many hours they spend daily thinking about food and their body
• Being curious around rules around food and working on letting them go
• Building self compassion, body respect and coping skills to support them with getting through challenges around food, body, and life

I find this framework works WONDERS with athletes because they are not immune to the influence of diet culture – they too feel the pressure to look a certain way to be accepted or to succeed. When they are dieting in order to fit this “ideal look”, they often are unable to implement sport specific recommendations and their performance takes a hit (and often their physical and mental health too)!! This is where taking an intuitive eating approach can support an athlete in quieting the diet culture noise and trusting their body so they can succeed.

If you are looking to stop dieting and learn how to trust and nourish your unique body, or want to fuel better for your athletics and foster your food and body relationship at the same time, then reach out! I’d love to work with you 💛

I’m officially a Certified Intuitive Eating Counsellor!

So proud of this accomplishment; little did I know that picking up the intuitive eating book 6 years ago would have led me here 🥲💛

I have had the chance to (and will continue to) support clients with:
• Ditching dieting/disordered eating behaviours and the all or nothing mentality, for a way of eating that honours their physical, emotional and mental health
• Trusting that their body can be listened to (without judgement) when it tells them they are hungry, full, or crave a specific food
• Getting rid of fear, guilt, shame, stress and anxiety around food choices
• Reducing how many hours they spend daily thinking about food and their body
• Being curious around rules around food and working on letting them go
• Building self compassion, body respect and coping skills to support them with getting through challenges around food, body, and life

I find this framework works WONDERS with athletes because they are not immune to the influence of diet culture – they too feel the pressure to look a certain way to be accepted or to succeed. When they are dieting in order to fit this “ideal look”, they often are unable to implement sport specific recommendations and their performance takes a hit (and often their physical and mental health too)!! This is where taking an intuitive eating approach can support an athlete in quieting the diet culture noise and trusting their body so they can succeed.

If you are looking to stop dieting and learn how to trust and nourish your unique body, or want to fuel better for your athletics and foster your food and body relationship at the same time, then reach out! I’d love to work with you 💛

Why is it important for hikers to include electrolytes in their hiking fuel plan?

When we sweat - we don’t just lose fluid but we also lose the electrolytes sodium, potassium, calcium and magnesium. Sodium has the greatest amount of loss when we sweat, with the average person losing somewhere between 500mg-1300mg sodium per litre of sweat lost!

If we don’t take in sodium during long hikes, we risk something called hyponatremia - where blood sodium levels fall dangerously low causing headaches, dizziness, nausea and vomiting, and in some cases altered level of consciousness, seizures and can be fatal. Over the years there have been case reports of hikers experiencing this as a result of replacing sweat losses with plain water as opposed to sodium containing beverages. The risk of hyponatremia increases at higher temperatures, longer hikes, and when drinking large amounts of water and not adding sodium to the beverages or food choices.

Generally I recommend adding sodium during exercise that will last more than 3 hours. We can add sodium to our fluids in the form of sport drinks or electrolyte powders or in the form of salty foods - like salted nuts, trail mix and pretzels!

What is your favourite sodium containing beverage or food to bring hiking!?

Why is it important for hikers to include electrolytes in their hiking fuel plan?

When we sweat - we don’t just lose fluid but we also lose the electrolytes sodium, potassium, calcium and magnesium. Sodium has the greatest amount of loss when we sweat, with the average person losing somewhere between 500mg-1300mg sodium per litre of sweat lost!

If we don’t take in sodium during long hikes, we risk something called hyponatremia - where blood sodium levels fall dangerously low causing headaches, dizziness, nausea and vomiting, and in some cases altered level of consciousness, seizures and can be fatal. Over the years there have been case reports of hikers experiencing this as a result of replacing sweat losses with plain water as opposed to sodium containing beverages. The risk of hyponatremia increases at higher temperatures, longer hikes, and when drinking large amounts of water and not adding sodium to the beverages or food choices.

Generally I recommend adding sodium during exercise that will last more than 3 hours. We can add sodium to our fluids in the form of sport drinks or electrolyte powders or in the form of salty foods - like salted nuts, trail mix and pretzels!

What is your favourite sodium containing beverage or food to bring hiking!?

why do snacks get such a bad rep?

Currently I think it’s due to the spike in fad diets floating around social media and the media in general (I’m looking at you intermittent fasting)..

Adding snacks to your routine can be super beneficial regardless of the eating pattern you follow. They provide an opportunity to:
• space out the amount of food throughout the day to avoid being over-full
• support better digestion by allowing for more regular intake
• allow for more stable energy (and blood sugar) during the day
• gives us an opportunity to spread protein throughout the day (which can better support muscle maintenance and building)
• allows us to pack in more vitamins, minerals and fibre
• overall allow us to better meet our needs

When it comes to snacks, I often advise my clients to pair a grain or fruit with a protein - this allows for optimal glycogen levels, and supports meeting protein targets at the same time.

Ideas include:
• fruit + nuts
• berries + Greek yogurt
• a muffin + cheese or hard boiled eggs
• cereal + soy or cows milk

Pictured: morning glory zucchini carrot muffins from @ambitiouskitchen (a great way to also get some veg in there)

why do snacks get such a bad rep?

Currently I think it’s due to the spike in fad diets floating around social media and the media in general (I’m looking at you intermittent fasting)..

Adding snacks to your routine can be super beneficial regardless of the eating pattern you follow. They provide an opportunity to:
• space out the amount of food throughout the day to avoid being over-full
• support better digestion by allowing for more regular intake
• allow for more stable energy (and blood sugar) during the day
• gives us an opportunity to spread protein throughout the day (which can better support muscle maintenance and building)
• allows us to pack in more vitamins, minerals and fibre
• overall allow us to better meet our needs

When it comes to snacks, I often advise my clients to pair a grain or fruit with a protein - this allows for optimal glycogen levels, and supports meeting protein targets at the same time.

Ideas include:
• fruit + nuts
• berries + Greek yogurt
• a muffin + cheese or hard boiled eggs
• cereal + soy or cows milk

Pictured: morning glory zucchini carrot muffins from @ambitiouskitchen (a great way to also get some veg in there)

What’s in the hiking backpack: West Coast Trail edition!

I love supporting clients with planning food options for single and multi day hiking trips. This time I am planning for myself!

Tomorrow I start the West Coast Trail on Vancouver Island - hiking for 5 days along the west coast!

Given the trail length, food weight and carbohydrate amount were front of mind to support energy levels and coordination/concentration without adding extra lbs on the back. To keep organized, I packed each days food in separate freezer bags. This also acts as a visual reminder for what food I need to still eat for the day as I find hunger isn’t as strong for me when I’m hiking (especially in the 🌞).

Let’s unpack one of the days and see what I’m bringing!

Breakfast: instant oats + hemp hearts + whole milk powder + freeze dried blueberries (see the post before this one for the recipe). I subbed granola for the oats in a couple bags to create some variety. && ☕️ of course!

Hiking Snacks: an assortment of granola bars, energy chews, dried fruit, nuts and vegan jerky. To avoid flavor fatigue, I have different granola bar and energy chew flavours each day and have some protein/fat rich snacks to add more savoury flavours.

Lunch (not pictured): 2 white small/medium tortilla + 2 tbsp wow butter + 1 tbsp jam.

Post Hike Recovery: drink mix that can be added to water containing 20g protein and around 30g carbs.

Dinner: a dehydrated meal containing at least 20g protein, 75g carbohydrates and <15g fibre. Fibre is a hard one to keep lower in vegetarian dehydrated meals but super important to pay attention to especially if you are enjoying oats, dehydrated fruit, nuts and bars that contain fibre! Also after a hard day of hiking - a dehydrated meal with “2 portions” = 1 meal for a depleted hiker! Consider this when reading the label!

Liquids: Nuun Sport with caffeine and Skratch labs mix for water bottles & hot chocolate to end the evening before bed!

If you are planning some long hikes this summer and want to know what to consider when it comes to nutrition, reach out for support! 🥾

What’s in the hiking backpack: West Coast Trail edition!

I love supporting clients with planning food options for single and multi day hiking trips. This time I am planning for myself!

Tomorrow I start the West Coast Trail on Vancouver Island - hiking for 5 days along the west coast!

Given the trail length, food weight and carbohydrate amount were front of mind to support energy levels and coordination/concentration without adding extra lbs on the back. To keep organized, I packed each days food in separate freezer bags. This also acts as a visual reminder for what food I need to still eat for the day as I find hunger isn’t as strong for me when I’m hiking (especially in the 🌞).

Let’s unpack one of the days and see what I’m bringing!

Breakfast: instant oats + hemp hearts + whole milk powder + freeze dried blueberries (see the post before this one for the recipe). I subbed granola for the oats in a couple bags to create some variety. && ☕️ of course!

Hiking Snacks: an assortment of granola bars, energy chews, dried fruit, nuts and vegan jerky. To avoid flavor fatigue, I have different granola bar and energy chew flavours each day and have some protein/fat rich snacks to add more savoury flavours.

Lunch (not pictured): 2 white small/medium tortilla + 2 tbsp wow butter + 1 tbsp jam.

Post Hike Recovery: drink mix that can be added to water containing 20g protein and around 30g carbs.

Dinner: a dehydrated meal containing at least 20g protein, 75g carbohydrates and <15g fibre. Fibre is a hard one to keep lower in vegetarian dehydrated meals but super important to pay attention to especially if you are enjoying oats, dehydrated fruit, nuts and bars that contain fibre! Also after a hard day of hiking - a dehydrated meal with “2 portions” = 1 meal for a depleted hiker! Consider this when reading the label!

Liquids: Nuun Sport with caffeine and Skratch labs mix for water bottles & hot chocolate to end the evening before bed!

If you are planning some long hikes this summer and want to know what to consider when it comes to nutrition, reach out for support! 🥾

Hiking breakfast: Just add water!

I’m off next week for a 5 day hiking trip! I have to be savvy with what to pack for food - things that are light but also higher in calories and carbohydrate + are delicious to avoid flavour fatigue!

These oats are perfect for multi day hikes or in the morning before a day hike! With 700 calories, over 25g protein and close to 100g carbohydrates - they will keep energy levels up for the first 2-3 hours of the hike!

Mix together:
• 2 packs instant oats (I used Quaker and @kodiakcakes for a mix of flavours and a bit more protein)
• 2 tbsp whole milk powder (I found mine at @mec)
• 2 tbsp hemp hearts
• 1/4 cup dehydrated/freeze dried fruit (I used blueberries)

In the morning add about 3/4 cup of boiled water. Stir + let stand for 3-5 minutes and enjoy! 🥣

Hiking breakfast: Just add water!

I’m off next week for a 5 day hiking trip! I have to be savvy with what to pack for food - things that are light but also higher in calories and carbohydrate + are delicious to avoid flavour fatigue!

These oats are perfect for multi day hikes or in the morning before a day hike! With 700 calories, over 25g protein and close to 100g carbohydrates - they will keep energy levels up for the first 2-3 hours of the hike!

Mix together:
• 2 packs instant oats (I used Quaker and @kodiakcakes for a mix of flavours and a bit more protein)
• 2 tbsp whole milk powder (I found mine at @mec)
• 2 tbsp hemp hearts
• 1/4 cup dehydrated/freeze dried fruit (I used blueberries)

In the morning add about 3/4 cup of boiled water. Stir + let stand for 3-5 minutes and enjoy! 🥣

Amino acids - what do you need to know?

When we discuss protein needs we are actually talking about a need for amino acids. Proteins are made up of 20 different amino acids that our body uses to build tissues. Some of these amino acids (8 of them) are “essential”, meaning we need to consume them in the foods we eat and some are non-essential, meaning our body can make them.

Often when we discuss essential amino acids we talk about leucine - an amino acid known to trigger muscle protein synthesis; supporting muscle growth and may prevent muscle deterioration seen with aging.

Many athletes have turned to using BCAA supplements to support muscle building and recovery. However research does not support this. The Australian Sport Commission (ASN) indicated that significant flaws exist in the research on BCCAs and the benefit seen in some research is significantly less than ingesting high biological value proteins (proteins containing large amounts of essential amino acids) therefore this should be prioritized over BCCA supplements!

Whether you are a weight lifter or an endurance athlete, it is advantageous to aim for 0.7-3g of leucine at each meal or snack (especially after exercise). Typically if you are consuming 20-30g protein per meal/snack you will be able to meet leucine and other essential amino acid needs. Foods richest in leucine/essential amino acids tend to be animal proteins (8-13% leucine) as compared to plant proteins (6-8% leucine).

To better support leucine intake in vegetarian athletes, we want to aim to eat more protein, enjoy a variety of plant protein sources and blend plant and animal protein sources (if applicable to your diet) daily!

Amino acids - what do you need to know?

When we discuss protein needs we are actually talking about a need for amino acids. Proteins are made up of 20 different amino acids that our body uses to build tissues. Some of these amino acids (8 of them) are “essential”, meaning we need to consume them in the foods we eat and some are non-essential, meaning our body can make them.

Often when we discuss essential amino acids we talk about leucine - an amino acid known to trigger muscle protein synthesis; supporting muscle growth and may prevent muscle deterioration seen with aging.

Many athletes have turned to using BCAA supplements to support muscle building and recovery. However research does not support this. The Australian Sport Commission (ASN) indicated that significant flaws exist in the research on BCCAs and the benefit seen in some research is significantly less than ingesting high biological value proteins (proteins containing large amounts of essential amino acids) therefore this should be prioritized over BCCA supplements!

Whether you are a weight lifter or an endurance athlete, it is advantageous to aim for 0.7-3g of leucine at each meal or snack (especially after exercise). Typically if you are consuming 20-30g protein per meal/snack you will be able to meet leucine and other essential amino acid needs. Foods richest in leucine/essential amino acids tend to be animal proteins (8-13% leucine) as compared to plant proteins (6-8% leucine).

To better support leucine intake in vegetarian athletes, we want to aim to eat more protein, enjoy a variety of plant protein sources and blend plant and animal protein sources (if applicable to your diet) daily!

Some helpful reminders this Easter ✨

• all foods have a purpose - no food is “junk” or “bad”; some foods we eat for nourishment and some we eat for pure fun and joy. Try to resist labelling foods as junk or bad and instead call them by their name - candy, chocolate, and baked goods!

• restricting foods that you enjoy or crave can actually backfire and have you craving it more and likely result in you eating more than what feels comfortable. Ask yourself: what can I enjoy alongside this chocolate or candy that will help me feel satisfied and full?

• no one food has the power to make you unhealthy. Even if this weekend is filled with more chocolate and sweets than usual.

After this weekend is over, consider how you felt around chocolate or sweets. Did it cause you stress, guilt or anxiety? Did you give yourself permission (without judgement) to enjoy them? Were you able to stay present around others or were you over consumed with thoughts around your food and/or your body?

Holidays like Easter are a great time to check how we are doing with our relationship with food and our permission to enjoy all foods.

If looking for support with your relationship with food and finding a place where you can enjoy chocolate, candy or baked goods without judgement (in addition to all the great produce/protein/grains you have) - reach out!

We can find a place of health and performance without all the restriction 🤩

Pictured: Easter blondies from @handletheheat

Some helpful reminders this Easter ✨

• all foods have a purpose - no food is “junk” or “bad”; some foods we eat for nourishment and some we eat for pure fun and joy. Try to resist labelling foods as junk or bad and instead call them by their name - candy, chocolate, and baked goods!

• restricting foods that you enjoy or crave can actually backfire and have you craving it more and likely result in you eating more than what feels comfortable. Ask yourself: what can I enjoy alongside this chocolate or candy that will help me feel satisfied and full?

• no one food has the power to make you unhealthy. Even if this weekend is filled with more chocolate and sweets than usual.

After this weekend is over, consider how you felt around chocolate or sweets. Did it cause you stress, guilt or anxiety? Did you give yourself permission (without judgement) to enjoy them? Were you able to stay present around others or were you over consumed with thoughts around your food and/or your body?

Holidays like Easter are a great time to check how we are doing with our relationship with food and our permission to enjoy all foods.

If looking for support with your relationship with food and finding a place where you can enjoy chocolate, candy or baked goods without judgement (in addition to all the great produce/protein/grains you have) - reach out!

We can find a place of health and performance without all the restriction 🤩

Pictured: Easter blondies from @handletheheat

~ Protein ~

Protein is important to include each day so that we can continue to grow, repair and maintain our cells, have enzymes and hormones in our body, maintain fluid and electrolyte balance, have a strong immune system and to provide our body with energy. Our body does not store protein the same way it does carbohydrates and fat therefore we need a continual influx!

The total amount of protein we eat each day is important but also the amount of protein we have at each meal and snack is too! Protein slows down digestion, keeping us full longer.

From a sports nutrition perspective, it is beneficial to space protein throughout the day to stimulate muscle protein synthesis (helps with muscle repair, recovery and building of new tissue) and prevents excess muscle protein breakdown. When we are fasting/skipping meals, this breakdown can occur to provide our body with energy.

Protein rich foods include: cottage cheese, Greek/Skyr yogurt, cows milk, hard cheese, dehydrated milk powder, eggs, peanut butter (or other nut or seed butters), nuts/seeds, hemp hearts, soy milk, tofu, tempeh, chickpeas/other beans, protein powder/protein bars (+ meat, poultry and seafood for the non vegetarians 😊)

Tips and tricks to get enough protein:
• enjoy 1-2 sources of protein 3 meals per day
• enjoy a source of protein 30 minutes to 1 hour post exercise
• consider a protein rich snack prior to bed if you are working on increasing strength/muscle mass or are increasing your endurance activity

Pictured: 2 scrambled eggs with shredded cheese mixed in on sourdough toast + mashed avocado + tomato slices + snap peas

~ Protein ~

Protein is important to include each day so that we can continue to grow, repair and maintain our cells, have enzymes and hormones in our body, maintain fluid and electrolyte balance, have a strong immune system and to provide our body with energy. Our body does not store protein the same way it does carbohydrates and fat therefore we need a continual influx!

The total amount of protein we eat each day is important but also the amount of protein we have at each meal and snack is too! Protein slows down digestion, keeping us full longer.

From a sports nutrition perspective, it is beneficial to space protein throughout the day to stimulate muscle protein synthesis (helps with muscle repair, recovery and building of new tissue) and prevents excess muscle protein breakdown. When we are fasting/skipping meals, this breakdown can occur to provide our body with energy.

Protein rich foods include: cottage cheese, Greek/Skyr yogurt, cows milk, hard cheese, dehydrated milk powder, eggs, peanut butter (or other nut or seed butters), nuts/seeds, hemp hearts, soy milk, tofu, tempeh, chickpeas/other beans, protein powder/protein bars (+ meat, poultry and seafood for the non vegetarians 😊)

Tips and tricks to get enough protein:
• enjoy 1-2 sources of protein 3 meals per day
• enjoy a source of protein 30 minutes to 1 hour post exercise
• consider a protein rich snack prior to bed if you are working on increasing strength/muscle mass or are increasing your endurance activity

Pictured: 2 scrambled eggs with shredded cheese mixed in on sourdough toast + mashed avocado + tomato slices + snap peas

Breakfast idea with 25g of plant based protein without protein powder or non-dairy milk 👏🏼

~ Silken Tofu Overnight Oats ~
What you will need (makes enough for 2 portions):
• 1 brick silken tofu
• 3 tbsp maple syrup
• 2 tsp vanilla
• salt
• 1.5 tbsp peanut butter
• 1 cup oats
• 2 tbsp hemp hearts
• cinnnamon
• 2 bananas

Blend the tofu, vanilla, maple syrup, salt and peanut butter together until it’s a pudding like consistency (1-1.5 minutes). Divide into 2 containers and add to each: 1/2 cup oats, 1 tbsp hemp hearts, dash of cinnamon. Stir to combine and refrigerate overnight. Chop up 2 bananas and add to the mix before enjoying for a boost of produce and further balance!

Breakfast idea with 25g of plant based protein without protein powder or non-dairy milk 👏🏼

~ Silken Tofu Overnight Oats ~
What you will need (makes enough for 2 portions):
• 1 brick silken tofu
• 3 tbsp maple syrup
• 2 tsp vanilla
• salt
• 1.5 tbsp peanut butter
• 1 cup oats
• 2 tbsp hemp hearts
• cinnnamon
• 2 bananas

Blend the tofu, vanilla, maple syrup, salt and peanut butter together until it’s a pudding like consistency (1-1.5 minutes). Divide into 2 containers and add to each: 1/2 cup oats, 1 tbsp hemp hearts, dash of cinnamon. Stir to combine and refrigerate overnight. Chop up 2 bananas and add to the mix before enjoying for a boost of produce and further balance!

• Preventing Low EA •

When the amount of energy that remains for your body is low (low EA), your body is forced to compensate by decreasing some bodily functions like hormone production, gastric motility, metabolic rate, bone health, and immune function.

There often are performance consequences like a reduced ability to improve with increases in training load, reductions in muscle strength, reduced glycogen capacity, reduced focus and coordination, increased injury/illness risk, and reduced energy levels.

So what do we do to prevent it?

• eat every 3-4 hours ~ prioritizing meals and snacks that include a source of protein, carbohydrates, and produce

• prioritize fuelling before and after training ~ a carbohydrate rich snack before (Ie: a piece of fruit, toast and jam, cereal and milk) and a source of protein and carbohydrates after (this may be a meal or a snack depending on time of day/access)

• include carbohydrates during training longer than 1 hour ~ this supports keeping energy levels high once we have burned through glycogen (carb) stores in the muscle

• eat to match your training volume ~ the more active we are, the more calories/protein/carbohydrates we need. This might look like meals getting larger, or incorporating additional snacks throughout the day to support meeting your needs.

• work towards body neutrality ~ if we are wrapped up in thinking we need to look a certain way to succeed (or be valued) it will be hard to fuel your body right and often enough.

• && last but not least, work with a sports dietitian well versed in food and body relationship for support 🙋🏻‍♀️

• Preventing Low EA •

When the amount of energy that remains for your body is low (low EA), your body is forced to compensate by decreasing some bodily functions like hormone production, gastric motility, metabolic rate, bone health, and immune function.

There often are performance consequences like a reduced ability to improve with increases in training load, reductions in muscle strength, reduced glycogen capacity, reduced focus and coordination, increased injury/illness risk, and reduced energy levels.

So what do we do to prevent it?

• eat every 3-4 hours ~ prioritizing meals and snacks that include a source of protein, carbohydrates, and produce

• prioritize fuelling before and after training ~ a carbohydrate rich snack before (Ie: a piece of fruit, toast and jam, cereal and milk) and a source of protein and carbohydrates after (this may be a meal or a snack depending on time of day/access)

• include carbohydrates during training longer than 1 hour ~ this supports keeping energy levels high once we have burned through glycogen (carb) stores in the muscle

• eat to match your training volume ~ the more active we are, the more calories/protein/carbohydrates we need. This might look like meals getting larger, or incorporating additional snacks throughout the day to support meeting your needs.

• work towards body neutrality ~ if we are wrapped up in thinking we need to look a certain way to succeed (or be valued) it will be hard to fuel your body right and often enough.

• && last but not least, work with a sports dietitian well versed in food and body relationship for support 🙋🏻‍♀️

.pro-gallery-wix-wrapper {display: block !important;} .pro-gallery-wix-wrapper .gallery-item-container {opacity: 1 !important; display: block !important;}

Follow me on Instagram

@sarafriedrichrd

bottom of page