How Working with a Spokane Nutritionist Changed My Marathon Fueling (and My Energy as a Mom)

Blog Written by Bekah Read who used us as here Spokane Nutritionist

Follow her running journey HERE

After running nine marathons, I can confidently say one thing: I under-fueled for all of them.

As a former college cross country and track athlete, I grew up hearing the message that “skinnier runners are faster.” For a while, it seemed true. I lived off smoothies, toast, and pastries and called it “fuel.” I wasn’t injured often like some of my teammates, but I had plenty of red flags that something wasn’t right:

• Hair growth on my chin (a sign of hormonal imbalance)

• Extreme exhaustion (I slept 10 hours a night and still needed naps)

• Constant preoccupation with food

Still, I brushed it off and kept running. When I started marathons, my fueling plan was laughable… I’d take about 1.5 CLIF BLOKS total for the entire race. By mile 18 or 21, I’d hit the wall hard, slow down, and wonder why my training never seemed to translate on race day.

That’s when I reached out to Fuel to Thrive, a Spokane-based nutritionist team specializing in sports nutrition, GI health, and nutrition for endurance athletes.

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ABOUT US: SPOKANE NUTRITIONISTS

We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.

We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.

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Finding a Spokane Nutritionist Who Actually Gets Endurance Athletes

When I met with Lori from Fuel to Thrive, I realized I’d been missing two huge pieces of the performance puzzle: enough food and the right timing.

Lori helped me reframe my relationship with fueling:

1. Eating enough won’t make me gain unnecessary weight.

2. Proper fueling actually helps me run faster and recover better.

One of the biggest game changers was learning to fuel during long runs. I used to finish every long run completely wiped out—head pounding, energy gone, and desperate for a nap. But as a mom of two toddlers (ages 2 and 3), naps aren’t exactly in the schedule anymore.

Once I started following the marathon fueling plan Lori helped me create (complete with hydration strategies and carb goals0 everything shifted. I could finish my long runs and still have energy for my family. No more post-run headaches. No more all-day exhaustion. Just sustainable energy that lasted.

Race Day: Fueling Right and Feeling Strong

By race week, I was all in. For the first time ever, I did a proper 3-day carb load (something Lori and Amy, the owner of Fuel to Thrive, had recommended).

I’ll be honest, I told Amy at the start line that I felt bloated and uncomfortable from all the carbs. She smiled and reminded me that it was exactly what my body needed.

And she was right.

Even though I battled some calf pain halfway through the race (thank you, supershoes), my gut felt amazing. My energy stayed steady, and I didn’t hit the wall. I crossed that finish line not only proud of my time, but proud of how I fueled my body.

Why I Recommend Fuel to Thrive to Every Spokane Endurance Athlete

If you’re a runner, cyclist, or triathlete who’s been piecing together your fueling from Instagram posts or guessing what works on race day, don’t do what I did for nine marathons.

Working with the Spokane nutritionists at Fuel to Thrive completely changed how I think about food, performance, and recovery. Their approach is rooted in science, but it’s also practical for real life, especially for busy athletes, parents, and anyone trying to balance training with the rest of life.

Whether you need help with:

• A personalized marathon fueling plan

• Nutrition for endurance training and recovery

• Or guidance for gut health, hormones, or perimenopause

…the team at Fuel to Thrive will meet you where you are and help you build confidence in your nutrition.

The Bottom Line

Fueling right isn’t just about running faster, it’s about feeling your best every day. Thanks to Lori, Amy, and the entire Fuel to Thrive team, I finally understand what true nourishment feels like and I’ll never go back to underfueling again.

If you’re looking for a Spokane nutritionist who understands the demands of endurance training and can help you perform (and live) at your best, I can’t recommend Fuel to Thrive enough.

About Fuel to Thrive

Fuel to Thrive is a Spokane-based dietitian private practice that helps individuals fuel confidently whether you’re training for your next marathon, navigating GI challenges, or supporting your body through perimenopause. Their team of expert Spokane nutritionists and registered dietitians provides personalized, science-backed nutrition plans designed to help you perform your best, feel your best, and thrive in everyday life.

If you’re ready to:
✅ Build a marathon fueling plan that actually works
✅ Learn how to fuel for endurance without restriction or burnout
✅ Or simply feel better and stronger in your day-to-day

Easy Smoothie for Busy Mornings

A Quick, Balanced Breakfast from a Spokane Nutritionist

Mornings can feel hectic, but that doesn’t mean your nutrition has to suffer. As a Spokane nutritionist who works with clients through my dietitian private practice, I often recommend this easy, balanced smoothie as a quick meal option. It’s ideal for anyone looking for a healthy, satisfying start—whether you’re heading to work, managing a busy family morning, or training for a race.

This simple recipe supports both everyday wellness and performance goals. It’s balanced with complex carbohydrates, high-quality protein, healthy fats, and fiber—exactly what your body needs to stay fueled through the morning or a training session.

Why I Love This Smoothie

This go-to blend is a client favorite because it offers both great taste and performance benefits:

• Energizing Carbs: Rolled oats, berries, and banana offer a mix of quick and sustained energy—perfect for busy mornings or as part of your marathon fueling plan.

• Protein Boost: Greek yogurt and protein powder deliver the protein your muscles need for repair and recovery, especially if you’re following a nutrition plan for endurance athletes.

• Healthy Fats: Almond or peanut butter (or chia seeds) add satisfying creaminess and provide heart-healthy fats for long-lasting energy.

• Micronutrient Density: Baby spinach and berries pack in fiber, antioxidants, and essential vitamins—making this smoothie nutrient-dense and delicious.

• Grab-and-Go Friendly: Blends up in minutes and travels easily in a 24–32 oz glass or bottle—perfect for mornings when time is tight.

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ABOUT US: SPOKANE NUTRITIONISTS

We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.

We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.

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How This Smoothie Fits Into a Customized Nutrition Plan

This smoothie is a great example of how small, consistent choices can fit into customized nutrition plans tailored to your goals. Whether you’re working toward balanced blood sugar, better recovery, or optimal performance, incorporating nutrient-dense meals like this one can make a big difference.

If you’re preparing for a local a big race like a marathon or looking to improve your everyday eating habits, a personalized Spokane marathon nutrition or perimenopause nutrition plan can help you find what works best for your body and schedule.

Fan Favorite Smoothie

Ingredients (serves 1):

• ⅓ cup rolled oats

• 1 cup frozen berries (any variety)

• ½ medium banana

• 2 handfuls baby spinach

• ½ cup nonfat Greek yogurt

• 1 serving whey or plant-based protein powder

• 1 tablespoon almond or peanut butter

• 1 cup milk (dairy or fortified plant-based

How to:

1. Add all ingredients to a blender.

2. Blend on high until smooth and creamy. Adjust liquid for desired consistency.

3. Pour into a to-go cup and enjoy!

As a dietitian, I love it when a meal is both practical and nutrient-packed. This smoothie is one of my go-tos because it’s delicious and highly customizable. Swap in different fruits, try a plant-based protein, or adjust your nut butter choice to chia or flax seeds. It’s a quick, reliable meal staple whether you’re heading to work or refueling after a workout.

BY: LORI LAVOIE MS, RDN, CDN

Simple and Versatile Granola Recipe for Lasting Energy

A Spokane Nutritionist’s Guide to a Balanced, Customizable Breakfast

As a dietitian working in a private practice, I’m often asked which breakfast cereals or granolas I recommend. The truth is, many commercial granolas are loaded with added sugars, refined oils, and lack meaningful fiber or healthy fats. That’s why I love this easy, nutrient-dense homemade granola. It’s a simple staple for anyone focused on endurance, recovery, or everyday balanced eating.

This recipe supports a marathon fueling plan and offers long-lasting energy for nutrition-focused runners and athletes. Whether you’re training for a race or just looking for a wholesome breakfast, this granola is a great addition to your customized nutrition plan.

Nutrition Highlights

Rolled Oats

• High in soluble fiber (especially beta-glucan) for heart and digestive health

• Low glycemic index for sustained energy

• Provides key micronutrients like magnesium, iron, and manganese

Sunflower Seeds & Pumpkin Seeds

• Great source of healthy fats and plant-based protein for endurance athletes

• Rich in vitamin E, magnesium, zinc, and selenium

• Pumpkin seeds provide tryptophan, supporting serotonin and mood balance

Coconut Oil & Maple Syrup

• Adds light sweetness and satisfying crunch

• Fewer added sugars than most granolas

• Free from refined oils

This simple granola is naturally gluten-free (when made with certified oats), rich in healthy fats and fiber, and endlessly versatile. Enjoy it as part of your daily meal plan or your next marathon fueling plan with guidance from a Spokane nutritionist offering customized nutrition plans through a dietitian private practice.

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ABOUT US: SPOKANE NUTRITIONISTS

We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.

We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.

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How to Enjoy It

• Greek Yogurt Parfait: Layer granola with Greek yogurt and fresh fruit for a nutrient-packed breakfast.

• Smoothie Bowl: Blend frozen fruit, spinach, yogurt, or protein powder, then top with granola.

• Trail Snack: Pack in small bags for on-the-go energy during long runs or hikes.

Why It Fits into Your Customized Nutrition Plan

As part of a balanced approach to marathon nutrition or nutrition for endurance athletes, this homemade granola provides:

• Steady energy from complex carbohydrates

• Essential fats and micronutrients for recovery and hormone health

• Flexible portions to fit your individual fueling needs

Simple Granola

Ingredients:

Dry Ingredients

• 4 cups rolled oats

• 2 cups seeds of choice (sunflower and pumpkin work great)

  Wet Ingredients

• 1/3 cup coconut oil

• 1/3 cup pure maple syrup

• Pinch of salt

• Cinnamon to taste

• Optional: a dash of nutmeg

How To:

1. Preheat oven to 275°F.

2. Melt coconut oil and whisk with maple syrup, salt, and spices.

3. Combine oats and seeds in a large bowl. Stir in the wet mixture until evenly coated.

4. Spread on two baking sheets and bake for ~60 minutes, stirring every 15-20 minutes until golden brown and texture is mostly dry.

5. Let cool completely before storing.

BY: LORI LAVOIE MS, RDN, CDN

Banana Oat Muffins (gluten-free and dairy-free)

A Spokane Nutritionist’s High-Fiber Snack for Digestive Health and Athletic Performance

These wholesome muffins came about thanks to the ever-present bunch of overripe bananas on my kitchen counter. After many test batches, this version has become my go-to recipe for a naturally sweet, hearty, and nourishing snack that fits into a variety of customized nutrition plans.

They’re moist, dense without being heavy, and lightly sweetened with ripe bananas and a drizzle of honey. The best part? They’re simple and quick to make, perfect for busy mornings or post-workout refueling.

As a Spokane nutritionist and IBS dietitian, I love that these muffins work well for both gut-friendly meal plans and as part of a balanced marathon fueling plan.

How to Enjoy

These versatile banana oat muffins can be enjoyed in a variety of ways:

• Served warm for breakfast alongside scrambled eggs and sautéed greens

• Packed with Greek yogurt and berries for a balanced, meal-prepped breakfast

• Topped with semi-sweet chocolate chips for a naturally sweet, nutrient-dense treat

Why We Love Them

Nutritionally, these muffins are a powerhouse. They’re a rich source of fiber and healthy fats that support digestion, endurance, and steady energy. For endurance athletes, they make an excellent pre-run or post-training snack that provides both quick and sustained fuel.

Key nutrition highlights:

• Fiber-dense carbohydrates from bananas and oat flour for lasting energy

• Healthy fats from almond flour and avocado oil to promote satiety

• Naturally gluten-free and dairy-free for those with food sensitivities

As part of a customized nutrition plan through a dietitian private practice, these muffins can easily fit into a balanced approach to eating—whether you’re training for your next race or simply supporting your digestive health.

These banana oat muffins are proof that simple ingredients can make a big impact on both energy and well-being, making them a favorite for anyone focused on nutrition for endurance athletes and gut-friendly eating.

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ABOUT US: SPOKANE NUTRITIONISTS

We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.

We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.

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Gluten Free, Dairy Free Banana Muffin Recipe

Ingredients:

• 4 medium-sized bananas

• ¼ cup avocado or coconut oil (melted)

• ¼ cup honey

• 2 large eggs

• 1 tsp vanilla

• 1 cup almond flour

• 1 cup oat flour

• A scant 1/2 cup all-purpose gluten-free flour or regular all-purpose flour

• 1 tsp cinnamon

• 1 ½ tsp baking powder

• ½ tsp baking soda

• ½ tsp salt

• ½ cup semi-sweet or dark chocolate chips (optional)

How to:

1. Preheat the oven to 350 degrees and line muffin cups in a standard-size muffin tin.

2. Mash bananas with a fork or pastry cutter in a medium-sized mixing bowl

3. Whisk thoroughly with oil, honey, eggs, and vanilla.

4. In a smaller mixing bowl, combine dry ingredients until fully mixed and the lumps broken apart.

5. Stir into the wet ingredients until combined. For a more treat-like muffin, add chocolate chips here.

6. Divide evenly between 11-12 muffin cups and bake for 20-22 minutes or until muffins are slightly browned on top, spring back to the touch, and a toothpick inserted comes out clean.

7. Enjoy!

BY: LORI LAVOIE MS, RDN, CDN

Heart Healthy Cherry Almond Chocolate Scones

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ABOUT US: SPOKANE NUTRITIONISTS

We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.

We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.

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February is Heart Health Month AND Valentines Day so I wanted to share a recipe that would be fun to make for Valentines Day that is also Heart Healthy!!

So, first of all, what makes a food heart healthy?

Generally, it has a high amount of fiber and is low on saturated fats. Of course having other cardio-protective nutrients, like anti-oxidants is great too!!

This recipe has all of those qualities!!

• The whole wheat flour and oats add more fiber than if we were to just use only white flour. Remember, whole grains are a great way to get fiber in!!

• The oil used is canola oil. I feel like canola oil gets a bad wrap, but if we look at the types of fats that are in canola oil, it is mainly made up of unsaturated fats (poly and mono) compared to saturated fats… which is a good thing for your heart!!

• Almonds are also high in unsaturated fats and low in saturated fats. These unsaturated fats can help increase your good cholesterol and decrease your bad cholesterol.

• Chocolate and cherries contain antioxidants. Anthocyanins, flavanols and catechins to be exact!! Antioxidants protect our cells which ultimately help keep us healthy!!

So, now for the recipe!!

Heart Healthy Cherry Almond Chocolate Scones

Ingredients:

• 1 cup white flour

• 1 cup whole wheat flour

• 1 1/4 cup oats

• 1/4 cup sugar

• 1 TBSP baking powder

• 1/2 tsp salt

• 1 egg

• 1/2 cup milk

• 1 tsp vanilla extract

• 1/2 cup canola oil

• 1/2 cup mix ins (I used almonds, dried cherries and mini chocolate chips)

How To:

1. Preheat oven to 400F

2. Combine dry ingredients in a bowl and mix well.

3. Combine wet ingredients in a bowl and mix well.

4. Make a well in the dry ingredients and pour the wet ingredients in. Mix until just combined.

5. Place spoonfuls of batter on a baking sheet (recipe should make 18-24)

6. Sprinkle to tops with sugar if desired

7. Bake for 5-7 minutes or until golden brown. Do not over bake!

8. Enjoy!

This can be made into a balanced snack by adding some protein!! I ate mine alongside greek yogurt mixed with peanut butter and raspberries!!

Metabolic Testing: What It Is & Why We Care

Metabolic Testing

What Is It

Well, in short, it is a test that helps us determine how many calories you burn at rest.

The method we use is indirect calorimeter, which is the gold standard field test, and the MOST accurate way we can determined your metabolism outside of a hospital or lab. The device we have measures your oxygen to carbon dioxide ratios (the inputs and byproducts of metabolism), to determine how metabolically active your body is.

Why does it matter?

This number becomes the baseline of determining your caloric needs.

If you burn 1500 calories at rest, then we use that plus your daily activity to determine your total caloric expenditure. Having this number is crucial for performance, weight loss, weight gain or any body composition goals you have. It is also important to know, because chronically eating under this number will cause your metabolism to adapt down.

Whether you are interested in tracking calories or not, this number helps us educate you on how much to eat based on your goals.

What determines my metabolism?

A lot of factors! Some of the most significant factors are gender, muscle mass, dieting history, hormone levels, medications, and stress levels.

But can’t I use a calculation?

Sure, but these aren’t always accurate. These don’t take into account the above factors. I always compare the number I get from the test with the calculations AND In-Body scan results. I can honestly say in most cases, these numbers can all vary 100-400 calories. If you were to use an inaccurate number to determine your needs, you may not reach your goals due to under or overeating.

Can my metabolic rate change?

For sure!!! Depending on muscle mass changes, weight changes, recent under or over eating, changes in hormones, changes in medications and stress levels, your metabolic rate can change.

What is the test like?

It is pretty simple. You just need to breathe into our device for 10 minutes. Your nose will be plugged with a nose clip so that all your air is coming through your mouth. You have to be fasted and avoid caffeine and exercise prior to the test.

Guys, I promise this test worth it! I am so not into gimmicky stuff, so I wouldn’t utilize this tool if I didn’t trust the science behind it!

The Truth About Protein Powders

I swear I get asked on the daily about protein powders… do I recommend? How much? Which brands? What to look for? So…. Here is your guide to all the questions about protein powder you may have!!!

I even linked some of my favorite brands at the bottom!!

How Important is Protein Powder in Achieving Your Goals?

Too often, people rely on a pill or powder in an attempt to hit a new health or fitness goal, rather than focusing on what matters most: nutrition, progressive overload, sleep, stress, and time management. In reality, a supplement can only provide a slight benefit (less than 5%), even when these other factors are really dialed in. However, there are a few exceptions. A high-quality protein powder is something we do recommend for some.

When Should You Supplement?

We recommend a supplement when a client has a high protein goal that they are struggling to reach. For example, a client who is vegetarian might have a hard time getting enough plant-based proteins in. Maybe a busy athlete needs a quick and convenient protein source to support recovery. Even those looking to lose weight can have higher protein goals, and a protein supplement makes that goal attainable. Sometimes, having just one or two extra servings of protein daily can make things significantly easier.

What Should I Look For?

When choosing a protein supplement, there are a few key things to look for to make sure you are getting a high-quality, effective, affordable source of protein.

Amount of Protein

You want at least 20 grams of protein in a single serving, and the serving size should ideally be 1 scoop. By maximizing the protein content and minimizing the serving size, the protein powder will be convenient, easier to track, and likely more affordable.

Source

Not all protein sources are created equal. Some proteins are better utilized in our bodies than others, so even if the label says “20g of Protein”, you might not be using it completely. Whey and Casein proteins are the most ideal. If you are dairy-free, Soy protein is a very good option for you. If you are looking for a vegan powder, look for one that has a combination of proteins, such as rice, pea, hemp, potato, etc. (having 3 or more sources is ideal).

Leucine

Now that you have chosen a good source of protein, you can then consider the Leucine content of it. Protein is made up of amino acids, and Leucine is one that plays a very important role in building muscle. Research shows that having 2-3g of Leucine with each serving of protein maximizes the effect that protein has on the muscles. Generally, a balanced meal of lean protein, carbohydrates, and vegetables, will have that Leucine content. But for protein supplements, making sure it has the right amount of Leucine, if available, is recommended.

Other Nutrition Facts

Your protein supplement shouldn’t have a bunch of unnecessary carbohydrates, fat, and calories. Those are best obtained through more whole-food sources. Avoid a supplement that has more than 5g of carbohydrates or 3g of fat. Save those for your meals!

Cost/Value

Don’t assume that because a protein powder is the most expensive on the shelf, that it is of superior quality. Do some research to find a protein powder that fits your budget, but also has the other factors listed in this blog.

Recommended Brands

Look for a supplement that is third-party tested to ensure you are getting what you pay for and nothing potentially harmful or allergenic. The gold-standard is NSF and Informed Choice. Look for these logos:

A few brands we recommend:

• Momentous

• Klean

• Ascent

• Optimum Nutrition

• Garden of Life

• Vega

• BPN

Not Sure If You Should Be Supplementing?

Reach out to one of our dietitians to see if a protein supplement might be right for you in helping you hit your health or fitness goals!

3 Diet Changes To Improve Fitness

This may surprise you, but yes, I am always working on my nutrition as well! Whether it’s mindset around food, or certain habits, I am always challenged to make changes that fit my goals. So, I thought I’d share some of the things I have been working on!

My current goal:

I am currently in full swing training of Coeur d’Alene Half Ironman. My volume is high. Fatigue and time constraints are real.

Things I am Already Doing:

This is important to say because it is easy to skip over foundational pieces that are essential to our goals.

• Eating 3 meals + 2+ snacks a day

• Listening to my hunger

• Eating enough protein

• Focusing on fruits and vegetables

• Planning meals ahead (most of the time)

• Fueling my workouts well

Three things I am working on:

1. Getting enough carbs

   As volume increases carbs become more and more important to performance and recovery. I am not counting carbs, but I am purposefully including them in each meal and snack and reaching for them when I am hungry or tired.

   As an athlete, I think it is valuable to have a minimum amount of carbs you are eating a day, and know what that portion at each meal and snack is, and then understand you can and should add more when you need it and when volume increases.

   Sometimes these carbs are fruit or brown rice or oats and sometimes they are pretzels and fig bars and cookies… and that’s called balance!

2. Including beans/lentils at least 1x per week

   This became a goal after I did my InsideTracker bloodwork (contact me for discounts). I have always enjoyed beans and lentils, but have not worked to include them regularly. Beans and lentils are full of fiber and great plant sources of protein.

   I do not always have success with meatless meals, because I often end up hungry after and the fiber can be rough on my GI system during runs, SO I have started to just include these along with meals I am already making.

   An example…. include black beans with your tacos or taco bowls.

   Also, for the record, I buy canned (low sodium) beans and rinse them… so you can do this too. It is not “unhealthy” or “too processed,” It is actually convenient and easy!

3. Reach for anti-inflammatory foods

   These foods have all the rage right now!! As an athlete, they help with recovery and repair. All fruits, vegetables, whole grains, and healthy fats can be anti-inflammatory.

   Here are some tips:

   The richer the color of fruit or vegetable, the more anti-inflammatory it is

   Look for fats with omega 3s

   Some ways I am including anti-inflammatory foods:

   Adding flax meal to my oatmeal

   Opting for tart cherry juice when I want something sweet at night

   Including walnuts in snacks

   Adding frozen berries to anything and everything

   Making sure I am getting 3+ servings of vegetables a day

The Take-Aways

• Diet changes don’t have to be extreme

• The changes you are making should reflect your goals

• Be realistic with your changes

• Think ahead of ways to make your changes successful

As always, if you need help knowing what diet changes to make for your goals, please reach out!

My Favorite Products as a Dietician

Guys! I have been wanting to do this forever and am very excited to finally be doing it! I wanted to make a page that you can land on to find products that I recommend frequently (and use myself too!) Check it out!!!

Food:

SNACKS:

• Chomp Sticks

• PB2: Add to yogurt, smoothies, pancakes… anything really!

• RXBar Nut Butters: These are great traveling snacks!

• RXBar Oatmeal: Find out how I use these here

• Picky Bar Granola

• Picky Bar Oatmeal

• Adams Peanut Butter

• Whole Grain Triscuits: My go-to cracker!

• Kodiak Cakes

• Siggis Yogurt

• Bitchin Sauce

BARS:

• RXBARS

• LaraBar Protein

• Picky Bar

• Perfect Bar

WORKOUT NUTRITION

• Gogo Squeeze Applesauce: Great pre-workout and/or during workout.

• Fig Bars Great pre-workout and/or during workout.

• Graham Crackers Great pre-workout and/or during workout.

• Lyte Balance Electrolytes Everyday hydration

• Skratch Labs Hydration (strawberry lemonade): Shorter workout hydration

• UCAN: Great for workouts lasting longer than 60 min

• Hammer Perpetuem (Cafe Latte): Great for workouts lasting longer than 60 min

• Hammer Endurolytes Fizz: Great for post workout hydration

• GU Gels: Great for workouts lasting longer than 60 min

• Science in Sport Gels: Great for workouts lasting longer than 60 min

• Clif Bars: Great for workouts lasting longer than 60 min

• Fuel for Fire: Quick post workout snack

• Noka Smoothie: Quick post workout snack

COOKING to add flavor:

• Spiceology Spice Mixes (any of them)

• Balsamic Glaze

• Trader Joes Green Goddess or Carrot Ginger Miso Dressing

• Salsa (always)

• more to come….

Oat Pancakes- My Go-To Snack

If you guys haven’t figured this out yet, I am all about snacks!! I love snacks but often find myself in snack ruts, as I know many of you do too. So… I wanted to share one of our favorite go-to snacks!! Kevin created this idea and with plain oats and then we took it to the next level with RXBar Oatmeal!! And just a caveat… we call these patties, I called them pancakes for this blog, but really… I am not sure what to call them!!

Before I dive in, I just want to tell you why this snack packs a punch.

• Oats are a complex carb that is high in fiber, so you will find the energy lasting longer

• As I mentioned in the point above, oats have a lot of fiber, which is something we all need a decent amount of! Whole grains (including oats) are a great way to get fiber (along with fruits, vegetables, nuts and seed!)

• The RXBar Oatmeal has protein added in PLUS you add protein from the Greek Yogurt which makes this a high protein snack

• And finally, the number 1 reason why I love this snack… it is delicious!

Oat Pancakes (patties, or whatever you want to call them)

Ingredients:

• 1 container of RXBar Oatmeal, any flavor

• 1 TBSP nut butter

• 1/2 banana

• 1/3 cup Greek Yogurt

• cinnamon

How to:

1. Mash banana in a bowl. Take 3/4 of the banana and mix it in with the RXBAr Oatmeal and nut butter

2. Heat a pan and transfer oats to the pan. Flatten and form into a round disc.

3. While it is cooking, mix the other 1/4 of the banana with Greek Yogurt and cinnamon.

4. Once the pancake is browned, flip and cook the other side until that side is browned.

5. Serve pancake with yogurt mixture.

Note: this can be made with a 1/3 cup normal oats

These can be eaten without the yogurt as a pre-workout snack and with the yogurt as an everyday snack or a post-workout snack.

No Bake Pre-Workout Cookies

Hey y’all!

It’s been a minute, but I’m still here and wanted to share a fun snack recipe with you guys!

Our official training is starting this week for St George 70.3. We are keeping our fingers crossed that the race will happen. I’m sure you’ve experienced this in the last year too… you have to keep unwavering optimism to keep up your motivation to train, or else I find it too easy to just let time pass by!

Anyways, with the start of a new training season, I am always looking for fun pre-workout snacks! You all probably know I am a huge RX Bar fan, but sometime I feel like I just wanna mix it up!!

This recipe is delicious and easy and can be easily stored! It is mainly carbs to give you good and long lasting energy. Everything an endurance athlete needs in a snack :-)

No Bake Pre-Workout Cookies

Makes 24 cookies

Ingredients:

• 2 ripe bananas, mashed

• 1 cup dark chocolate chips

• 1/4 cup peanut butter

• 1 TBSP chia seeds

• 1 TBSP cocoa powder

• 1 TBSP maple syrup or honey

• 1/4 cup almond milk

• 1/8 tsp salt

• 2 cups rolled oats

How to:

1. In a medium pan over low heat, combine mashed bananas, chocolate chips, peanut butter, chia seeds, cocoa powder, maple syrup/honey, almond milk and salt. Heat for 2-3 minutes or until melted and just beginning to bubble.

2. Remove from heat and stir in oats until completely coated.

3. Spoon rounded tablespoons of dough onto a plate or sheet pan lined with parchment paper. Chill cookies until solid, then enjoy!

4. Store leftover cookies in the fridge for up to 1 week or in the freezer for up to 3 months.

Nutrient Info: 1 cookie 100 calories, 4.9g fat, 12.6g carb, 2.2g protein

For athletes: this is a great pre-workout snack

For everyone else: to make this an energizing balanced snack, add a protein!

Monster Granola Bars

YUMMMMM! These were fun to make and even better to eat!!! I actually bit into these and thought to myself, these could be a dessert… thats how good they are!! Plus, if you are like me a love to bake, it is a good way to get your baking fix in!

The nutrient breakdown of these make them a great pre-workout snack because of the quick and slow carbs. They also have some fat and a bit of protein which will help the energy last longer.

If you are wanting to utilize them as an everyday snack, pair with a piece of fruit and a hard boiled egg and it will be a well balanced snack that will provide great lasting energy!

Monster Granola Bars

Ingredients:

• 1/2 cup peanut butter

• 1/4 cup honey

• 1/8 cup avocado oil (or melted coconut oil)

• 3/8 cup unsweetened applesauce

• 1/2 cup whole wheat flour

• 1 tsp vanilla

• 1/2 tsp baking soda

• 2 cups oats

• 1/2 cup dark chocolate chips

• 1/4 cup raisins

How to:

1. Preheat oven to 350F. Line an 8x8 pan with parchment paper.

2. Combine peanut butter, honey, oil, applesauce and vanilla in a medium bowl. Mix well.

3. Add the flour, baking soda, oat. Mix to combine.

4. Mix in chocolate chips and raisins

5. Transfer to the 8x8 pan and press down so it is evenly distributed.

6. Bake for 18-20 minutes, or until golden brown. Let cool before you take it out of the pan.

7. Remove from the pan and cut into equal portions.

8. If you will be eating right away, store in refrigerator. If you will be storing them for snacks to grab over the next couple of months, wrap each individually in foil and stir in the freezer.

At Home Workouts: No Equipment, No Worries!

One of the coolest ways I’ve seen the community adapt to this COVID-19 quarantine is the amount of ideas being shared for at home workouts. Kevin and I have been doing at home workouts with very limited equipment. It has been great to get our bodies moving, but sometimes workouts just don’t feel as challenging when done with body weight. I wanted to share some extremely practical ways of making movements more challenging.

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Add weight: get creative!! You have heavy things around your house, I know you do! Find ways to make them carry-able… grab a backpack and get creative with what you can throw in it.

I found a Costco bag of rice and textbooks. You can also fill water bottles with water. Bags of dog food are heavy. Cans are heavy. Just find some heavy stuff and throw it in a backpack!

How to utilize for a workout:

• Place either on your back or your front to vary the load. You can do squats, lunges, deadlifts, 1 leg deadlifts, push ups, planks, jumping jacks, sprints, step ups, dips and many other movements with this.

• Carry it: you can do squat presses, strict presses, farmers carry.

• Move it: you can do wallballs, sit ups, kettlebell swings, cleans, toss it back and forth. Whatever you do, make sure the straps are tied in so they don’t whack you in the face.

At home workout:

4 rounds

• 30 lunges

• 20 squat press

• 10 push ups

• 400 m run (weight on your back)

Jump: jumping adds an element of power and speed, both of which will challenge more than a non jumping movement. Jumping will also get your heart rate up.

How to utilize in a workout: mix in jumping and non-jumping movements into your workout. Movements that can include jumping are: squats, lunges, push ups (for some), jumping jacks, tuck jumps, high jump, broad (frog) jump, speed skaters, and box jump.

Before you add jumping, make sure you feel strong enough in the non-jumping variation (aka a normal squat). Jumping will add more force to your joints and bones, so keep that in mind if you are nursing an injury.

At home workout:

5 rounds: 40 sec work/20 sec rest:

• Squat jumps

• Plank

• Speed skaters

• Dips

• Jumping jacks

Slow Down: slowing a movement down requires control. Because your muscle is working for longer, it is required to fire more often. This is a great way to make a movement harder with just a little bit of weight!

How to utilize in a workout: You can either move slowly through the whole movement, or pick a part of the movement to move slowly through and use power and speed in the other portion (like the deadlift video). This can be done with squats, lunges, deadlifts, push ups, presses, 1 leg squats and deadlifts, and sit ups.

At home workout:

3 rounds of 12 of each movement:

• Squat (lower for 5 seconds, pause at the bottom for 3 seconds, raise up for 1 second)

• Deadlift (lower for 5 seconds, pause at the bottom for 3 seconds, raise up for 1 second)

• Push up (lower for 5 seconds, pause at the bottom for 3 seconds, raise up for 1 second)

• Sit up (lower for 5 seconds, pause at the bottom for 3 seconds, raise up for 1 second)

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I was just thinking this morning that the idea of the quarantine has seemed like a fun idea… there has been a sort of novelty around it. If this continues on, I know at home workouts are going to become more and more challenging to stay motivated for. I strongly encourage you to KEEP MOVING! Exercise helps with:

• Immunity

• Triathlon and running performance

• Weight loss and weight maintenance

• Mental health

• Mood

So yes, your equipment may be limited. But push to find ways to make it more challenging and fun. You post-quarantine self with thank you for it.

If you have questions or need more ideas, please reach out!

Turmeric Sweet Potatoes

This is one of our favorite ways to make sweet potatoes!!! They not only taste great with all different proteins, they also taste really great leftover. We often serve them with lentils and eggs or with chicken and they taste GREAT with arugula and pistachios on top!! Check ‘em out!!

Turmeric Sweet Potatoes

Ingredients:

• 3 large sweet potatoes, cubed

• 1 TBSP turmeric

• 1 tsp avocado oil

• 3 cloves garlic, minced

• 1.5 cup low sodium chicken broth

How to:

1. Saute sweet potatoes in a large pan with avocado oil. Let them cook until they brown and get soft.

2. Add turmeric, garlic and chicken broth.

3. Let mixture simmer for about 5 minutes, or until the sweet potatoes are really soft!

4. Then, using a potato masher or fork, mash until desired consistency is reached.

5. Serve with a protein, vegetable, arugula and pistachios!!

High Protein French Toast

French toast is one of those foods that I LOVE but rarely eat. The reason being, when I know if I have a sweet treat for breakfast, I will likely need a nap and be pretty much useless for the day. When I do have it, I make sure I balance it with some eggs, so the sugar doesn’t hit my system so drastically! There is so much to say about a balanced plate!!

So, Kevin came up with this lovely idea for french toast that doesn’t leave me down and out for the rest of day. He was like, what if we use the ingredients we usually use for breakfast and make it into french toast…? Brilliant!!

This french toast is made of our normal whole wheat bread, sweetened with yogurt, berries, banana and peanut butter AND has no added sugars!! If you are looking for a fun a different breakfast to have that keeps you on track with your goals, try this recipe out!!

Everyday French Toast

Ingredients:

• Whole wheat bread (5 pieces)

• 4 eggs, whisked

• 1/4 cup milk

• a splash of vanilla

• 1/2-1 tsp cinnamon

• Dash of cloves and allspice

• 1/3 cup Greek yogurt

• 1/4 cup peanut butter

• 1 cup frozen berries

• 1 banana

How to:

1. Whisk eggs, milk, vanilla, cinnamon, allspice and cloves in a flat dish.

2. Heat a skillet. Soak 1-2 pieces of bread in the egg mixture. Flip so that the full toast is soggy.

3. Place in the skillet and cook 3-5 minutes on each side, or until toasted and egg is cooked.

4. Continue steps 2 and 3 until all the pieces are cooked.

5. Meanwhile, stick the frozen berries in the microwave to 20-30 seconds. Mash with banana. Then mix in yogurt and peanut butter. Mix in more cinnamon if desired!

6. Top french toast with berry mixture and ENJOY!!!

Banana Coffee Oatmeal Bake

I have been trying to expand my breakfast recipe book to provide more options to my clients and this one is a perfect fit!! We had friends visiting and I made this to have available for an easy breakfast. I also hard boiled some eggs for the side. It was so easy and was a hit!!

With anything oatmeal based, I try to add protein where I can to make it a more balanced meal. You’ll see Greek yogurt in this recipe for that reason. Also, like I said, having eggs on the side is a great addition too!

Here is the recipe:

Banana Coffee Oatmeal Bake

Ingredients:

• 3 cups dry oats

• 2 tsp baking powder

• 1/2 tsp salt

• 1 TBSP cinnamon

• 1/2 cup almond butter

• 2 tsp vanilla extract

• 3/8 cup applesauce

• 1/8 cup maple syrup

• 2 eggs

• 1/2 cup unsweetened almond milk

• 1/2 cup Greek yogurt

• 1/2 cup coffee

• 4 ripe bananas, mashed

How to:

1.   Preheat oven to 350F

2. Mix oats, baking powder, salt and cinnamon in a bowl

3. In a large bowl, mash bananas and stir in almond butter. Add vanilla, eggs, applesauce, maple syrup, almond milk, yogurt, and coffee. Add oat mixture and mix well.

4. Spread in a 9x13 pan and bake for 30 minutes, or until cooked through.

5. I separated into 9 servings. Store in the refrigerator in an airtight container!

Healthy Molasses Raisin Bars

We are training for a half Ironman and currently both feel like we are way hungrier than normal! I am trying to keep our snack supply stocked with fun and different options, and these have been a perfect addition! I rarely use molasses, so it has been a nice change in taste. These bars came out more looking like cake BUT that makes them even more fun to snack on!! Here is how to make them:

Ingredients:

• 1/2 cup oats

• 1/2 cup pecans

• 3/4 cup raisins

• 2/3 cup whole wheat flour

• 1/3 cup protein powder

• 2 TBSP flax meal

• 3/4 tsp baking powder

• 1/4 tsp baking soda

• 1/4 tsp salt

• 1 large egg

• 1/2 cup milk

• 1/8 cup molasses

• 1/8 cup unsweetened applesauce

• 2 TBSP coconut oil, melted

• 1 tsp vanilla extract

How to:

1. Preheat oven to 325F

2. Place oats, pecans, raisins and nuts in a food processor and pulse until coarsely chopped. Transfer to a bowl.

3. Add flour, protein powder, flax meal, baking powder, baking soda, and salt to the oat mixture.

4. In a separate bowl, whisk eggs, milk, molasses, applesauce, and oil. Add to oat mixture. Combine well.

5. Cover an 8x8 with foil or parchment paper and spray with cooking spray. Spread mixture evenly in pan.

6. Cook for 25-28 minutes, or until edges are browned and a toothpick is clean when inserted.

7. Once cooled, divide into 9 slices. Store in the refrigerator (if you’ll be eating them quickly) or the freezer if you’ll be eating them more slowly.

8. Enjoy!

The Perfect Smoothie Formula

Warm weather is coming which means smoothie season is here!! All the fresh produce makes smoothies that much more appealing this time of year. I do, however, make smoothies all year round and generally use frozen fruit. If smoothies aren’t done right, they can cause your blood sugar to spike and your energy to crash- not what we want. This is a formula I use for making smoothies. You can add quite a bit of variation using this formula. As you think through various options, just remember, you want more than just carbs in your smoothie!! So add protein and/or fat to make those carbs last longer!!

Smoothie Formula (makes 2-3 smoothies)

• 1 cup vegetable (beets, cucumber, zucchini, carrots)

• 1 banana

• 2 cups other fruit (citrus, berries, mango, etc)

• 3/4 cup Greek yogurt

• 2 cups spinach (or other green)

• 1 cup almond milk or other liquid

• 1/2 cup dry oats (you won’t even notice them)

• 1 scoop protein powder (I like to use unflavored)

Beet Orange Smoothie:

• 1 cup beets (steamed)

• 1 orange

• 1 cup berries

• 1 banana

• 2 cups spinach

• 3/4 cup Greek yogurt

• 1 cup almond milk

• 1/2 cup oats

• 1 scoop protein powder

Carrot Ginger Sunshine Smoothie

• 3-4 large carrots

• 1 orange

• 2 cups spinach

• 1 cup berries

• 3/4 cup Greek yogurt

• 1 banana

• 1 scoop protein powder

• 1 TBSP grated fresh ginger

• 1 tsp turmeric

Cucumber Berry Spice Smoothie

• 1 cup cucumber

• 1 cup berries

• 1 banana

• 2 cups spinach

• 1/2 cup oats

• 3/4 cup Greek yogurt

• 2 tsp fresh grated ginger

• 2 TBSP unsweetened coconut

• 1/2 tsp cinnamon

• 1/4 tsp cardamom

• 1/4 tsp nutmeg

• 1 scoop protein powder

*Note- I generally serve my smoothies with granola on top, which adds some extra fat. If you will not be topping with fat of any source, consider throwing in nuts, seeds, nut butters, or avocado. Here is a link to an awesome granola recipe.

Chocolate Cherry Energy Balls

Okay guys, I’m obsessed with energy bites. I honestly had an idea in my mind that they weren’t the best snack because they had so much honey in them, but since I have learned to balance the honey with applesauce I am ALL ABOUT THEM ENERGY BITES!!! This recipe is a variation of my Chocolate Pistachio Energy Bites, but have a cherry flair :-) I have cherries on my radar right now because tart cherries are really great for recovery from endurance exercise. Some athletes drink tart cherry juice daily. I haven’t tried that yet, but have been thinking more about how to incorporate cherries into my diet. Check this fun recipe out!!

Tart Cherry Energy Bites

Ingredients:

• 1/2 cup almonds

• 1/4 cup pistachios

• 1/4 cup pumpkin seeds

• 1/2 cup coconut flakes

• 1/4 cup coconut or oat flour

• 3/4 cup almond butter

• 1/2 cup cocoa powder

• 2 TBSP honey

• 6 TBSP unsweetened applesauce

• 1/2 tsp vanilla

• 1/4 cup unflavored protein powder

• 1/3 cup chopped tart cherries

How to:

1. You can pick any assortment of nuts and seeds, but aim for about 1 cup total. Stick nuts and seeds in a food processor and process until fairly well ground.

2. Mix with all other ingredients. Combine well. You may have to use your hands.

3. Make into 24 bite sized balls.

4. I store mine in a large bag in the freezer. If you are wanting to eat them from the freezer, microwave them for 10 seconds first!

Chocolate Muesli Protein Bars

Kevin and I are currently training for a Half Ironman. We have done one before and always have some sort of big training goal for the summer, but this summer in particular, we both seem to be SO hungry!! I have taken it on to make snacks that we can both easily grab and be fueling for us during this time. I had saved a recipe similar to this years ago on my computer and dug it up as a possible easy snack idea. It has been just that!! All you have to do is buy some pre-made muesli, and add some mix-ins to it and bake it!! SO simple and it has been such a fun change of pace for us. Whether you are training or just looking for a fun and different snack, I encourage you try these!!

Chocolate Muesli Energy Bars

Ingredients:

• 1 cup unsweetened almond milk

• 2 TBSP honey

• 6 TBSP unsweetened applesauce

• 1 ripe banana, mashed

• 2 TBSP chia seeds

• 1 tsp cinnamon

• 3 cups Muesli (I used Trader Joes Muesli)

• 2 scoops protein powder (I generally choose unflavored)

• 1 TBSP cocoa powder

• 1/2 cup sliced almonds (measure once cut)

• 1/4 cup uncooked quinoa

• 1/4 cup chocolate chips (optional)

How to:

1. Preheat oven to 350F.

2. Combine almond milk, honey, applesauce and mashed bananas.

3. In a separate bowl, combine remaining ingredients.

4. Once mixed, mix them together.

5. Spray a 9x13 pan and pour mixture into pan. Flatten and spread evenly. Cook for 20-25 minutes, or until middle looks cooked.

6. Let cool. Then cut into 9 servings.

7. *I wrap them individually in foil and stick them in the freezer. They will be thin and will thaw out quickly!