Ketogenic and Paleo eating plans are the trendy diets right now, especially among active people. Because of that, “carb” has become a dirty word. I can’t tell you how many endurance athletes I work with that have put themselves on low carb diets. (Spoiler alert- training rarely goes well after that). Before we get too far, I need to say … Read More
Grilled Chicken 3 ways
Grilling dinner is one of the things that we dream about during long Cleveland winters. We’ve even been known to fire our Weber back up on some February nights (“It’s above 30 today? PERFECT! Let’s grill some pizza!”). Now that it’s summer, we’re using our grill almost every weekend. Veg, pizza, protein….you name it and we’ve probably tried to … Read More
Black Bean Burgers with Chili Lime Sauce Vegan, gluten free, full of nutrients to help you feel #BETTER
I. LOVE. Veggie. Burgers. Not the fake burger patties in the freezer section of the grocery store (blech). A REAL veggie burger. Made out of actual vegetables. And flavor. This is my new favorite version. Black beans, corn, and carrots with a generous helping of fresh cilantro, garlic, and spices. Plus a refreshing chili lime … Read More
Do I need sports drinks or electrolytes for my best workout? Part 2 of the importance of the body's fluid balance.
In my last article, I talked about the importance of water and how much to drink. But to be truly “hydrated” means to have a balance of water and chemicals called electrolytes. Electrolytes include: sodium and chloride (aka salt), potassium, calcium, and magnesium. These compounds help control muscle contractions, nerve impulses, blood pH, and water transport in and out … Read More
BBQ Tempeh and Black Bean Lunch Bowl (vegan, gluten free) Packed with nutrients, BIG on flavor
This lunch has been a household staple since my husband and I got married. At the time, I was looking for something healthy but filling enough to hold me through my 10-11 hour workdays at Cleveland Clinic. These bowls can be eaten warm or cold- perfect for a hectic day or not being near a microwave. We’ve used barbecued chicken or pulled … Read More
Dehydration: the simple mistake hurting your training. Part 1 in a series on the importance of the body's fluid balance.
Thirst is our bodies’ signal that we need more fluid. But sometimes there’s a “lag” in this signal – dehydration may happen before we become thirsty. Or we miss these thirst cues because we aren’t aware of them. I made this mistake due to years of conditioning myself to “not need water breaks” when I played college soccer because … Read More
Nutrition: the missing link in sports performance and injury recovery
How can nutrition make an athlete BETTER? Proper nutrition can help an athlete or active person…. Heal from injury Improve performance Recover from training sessions Avoid “hitting the wall” during endurance events (running, cycling, swimming, etc) Boost immune system function By learning how to… Replace processed foods with whole, minimally processed foods Get the right amounts of macronutrients (carbs, … Read More
Why my week was #BETTER 7.21.17
It’s Friday! End of another workweek and beginning of another summer weekend… ahhh…. Here’s what made this week #BETTER: Hot. Hot. Hot– Running in these weather conditions is tough. Keep this chart as a reference for pacing your runs. Remember that expecting a PR at this time of year is not realistic…and be safe out there! Which brings me … Read More
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