Thursday, May 18, 2017

A Guide for Race Eating

Just as important as balancing intake of all nutrients is the timing of nutrient intake. Practicing good fueling before, during and after hard workouts and races will enhance the body’s ability to perform and recover. Head to the La Sportiva Mountain Running Team's blog to learn how to train your gut and optimize your race performance by knowing when and what to eat. 

Thursday, May 11, 2017

Eating to Train, Training to Eat

Athletes demand a lot from their bodies. Running longer distances, climbing higher peaks and lifting heavier weights than the average person means that diet plays a crucial role in providing the necessary fuel to train. I discuss the fundamental keys to maintaining a healthy diet on the La Sportiva blog. Check it out!

Saturday, December 24, 2016

Test. Don't Guess.

(Originally appeared on Trail Sisters.)

As a registered dietitian, I pride myself in taking care that my nutritional needs are met through my diet. I eat fish twice a week, dairy three times a day and a rainbow at every meal. I am confident that I am eating in a way that supports the physical demands of training, while still enjoying my love of good food.

In the past, this thinking has kept me from getting my blood tested regularly to be sure that all of my biomarkers are on par. But after several months of feeling fatigued and slow to recover, it was time that I heed my own advice and get tested. When clients tell me that they think they are tired because they have low iron or think they are getting stress fractures because of low bone density, I always encourage them to ‘test and not guess.’

It is hard to address a problem or to prevent future ones from occurring without first knowing yourself inside and out. Assuming you have low iron or weak bones and then taking a supplement without talking with your healthcare provider and getting tested is potentially dangerous. Excess of any one nutrient can lead to toxicities which can have serious consequences on your health.

Because I wanted more detailed testing than the tests I have received from my primary healthcare physician, I decided to use InsideTracker’s High-Performance Plan. The High-Performance Plan is a test that looks at markers that are especially important for endurance athletes such as inflammation, oxygen transfer and blood function, bone health and energy, muscle health, stress and sexual function. For each blood biomarker, InsideTracker generates optimal zones that are personalized to your gender, age, ethnicity and lifestyle to help you reach an optimal level of health and performance.

Despite running outside, drinking milk and eating yogurt every day for my vitamin D, and dark leafy greens, seafood and beans for adequate iron, my test results showed that I have low vitamin D and a less than optimal ferritin level. This goes to show that even though I am deliberate in my eating habits, I am still falling short of my needs. Moreover, it is hard to get adequate sun exposure for vitamin D synthesis during the winter months in the Pacific Northwest. Because I am now aware, I can take the precautions needed to increase my levels to my body’s optimal zone.

As the racing season winds down and winter creeps in, now is a perfect time to check in with your body. And good news, Trail Sisters: InsideTracker is giving all Trail Sisters 10% off any test! Just enter code TRAILSISTERS at checkout or use the following link:

Tuesday, May 3, 2016

Ask the Dietitian: How Much Protein Do I Really Need?

Protein, protein, protein. It seems to be the macronutrient of choice. As Americans we are getting plenty of protein in our daily diets, but are we eating the optimum amount that our bodies are able to use for muscle protein synthesis? Find out how much is too much in the latest 'Ask the Dietitian' over at

Tuesday, April 5, 2016

Ask the Dietitian: Getting Enough Salt and Vitamin D

"How do I know I'm getting enough salt?"

"How do I get more Vitamin D?"

Answers to these common nutrition questions can be found in the latest Trail Runner Magazine 'Ask the Dietitian'!

If you have a nutrition question that you want answered in the next column, leave a comment, message me on Facebook or send me an email.

Tuesday, September 29, 2015

Ask the Dietitian: Practicing Proper Portions

It is hard to practice portion control especially after a long hard run or strenuous bout of exercise, or if you're like me, "hangry!" Check out my latest 'Ask the Dietitian' from Trail Runner magazine on how to manage portions that are tailored to your body and activity level.

Tuesday, July 21, 2015

Ask the Dietitian: Will Nitrates Make Me a Better Runner?

The humble beet has taken center stage in the sports-nutrition scene as the hottest new ergogenic, or exercise-performance, aid. What is it about beets that is rumored to make runners fitter, faster and stronger? Head on over to to find out!