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Grounded Rootz Nutrition

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Grounded Rootz Nutrition

Supporting runners and active professionals increase their energy and improve their athletic perform

11/13/2025

Full disclosure, I used to map every long run around bathroom access — just in case.

I thought i just had a “sensitive tummy” or that “runners trots” were a normal part of running.
That’s what every article said. That’s what my doctor said.
⁠
But I never knew I gut symptoms were a stress response and an immune response.
⁠
→ Fasted running (body → panic mode)
→ Fueling too late (gut forced to digest while running at threshold)
→ Restricting carbs → gut bacteria starved, inflammation rising
→ Food allergies → causing further irritation and inflammation
⁠
The problem wasn’t my gut.
The problem was that nobody ever taught me how to fuel for digestive health to feel safe during the run.
⁠
Once I started making some small but significant dietary adjustments — timing, nutrient variety and eating for my needs, I went from emergency-runner to confident-runner. But this took time, some trial and error, but long term success that has me a lot more in tune with my body and what it needs.

I know it’s never fun to talk about, but with the recent studies on runners with poor digestive health, know that I’m here and this is a big part of what I work with my clients on. Digestion is never TMI in my books!

11/10/2025

Just a reminder…while we’re all looking at a the 2026 race calendar, just a little piece of advise and reminder to purchase that insurance with your race entry!!

Once the dust settled and I came to terms with my ankle fracture and that I would not be participating in any of the races I signed up for this year, I was thrilled to remember that I had purchased insurance for most of the races I signed up for.

I had shelled out over $600 in race entry fees and I was so relieved to get most of that back! Just remember to read the terms carefully and hopefully you don’t ever have have to make a claim.

Here’s to a healthy 2026 season!! What’s on your race calendar next year!?

11/07/2025

🏃‍♀️ Ever wonder why you should work with a nutritionist to support your run goals?

Imagine...

✨ Never struggling with what to eat and when
✨ Never worriying about bonking or hitting the wall
✨ Feeling empowered to build your own nutrition plans
✨ Nailing your race day nutrition and goals every time

So let me show you exactly what you can expect when you work with me:

✔️ bi-weekly sessions where we talk about your wins, challenges, and come up with ways to make sure you hit your goals!
✔️ bi-weekly check-ins between sessions to make sure you’re staying on track every single week!
✔️Personalized recommendations built around your needs, goals and lifestyle to set you up for success
✔️ Customized meal plans for each stage of your training
✔️ Access to me to ask all of your questions and get support right when you’re needing it. I’m here for you!

🎉BONUS:
educational handouts and printable worksheets to keep you focused and empowered!

Want this to be you? Book a discovery call at the link in my bio or send me a DM and let’s work together!

11/06/2025

Now that many of us are in the down season of running, it’s a good time to support our body’s recovery with nutrition swaps packed with all the good things that we need.

When we’re in training mode we may be eating a lot more refined carbs and processed food because our training demands it, but what about now, when things slow down and we’re not expending as much energy?

We can use food to be our ultimate recovery tool!

Sign up for my newsletter or head over to my newest blog post to get the low down on some nutritious swaps to boost your recovery.

11/02/2025

Hello November…
Or No-vember.

A time to stop. To say no to things that drain you, so you can say yes to things that light you up.

11/01/2025

October photo dump!
From cool, crisp, clear mornings to full downpours where you can’t help but get soaked through!
October brings in more rest, reflecting and digesting.
And let’s not forget Halloween!! 🎃

10/30/2025

I didn’t realize I was underfueling… because I was eating “healthy.”

I thought underfueling meant barely eating. Like restriction. Fasting. Cutting meals.
⁠
But I was eating. I was eating what I thought was healthy: salads, yogurt, pasta, veggies.
⁠
Except — I was crashing mid-run. Foggy. Irritable. Skin rashes and just feeling bit of a mess. Craving sugar when I do t normally have a sweet tooth, like my body was screaming.
⁠
Turns out underfueling doesn’t always look like not eating or skipping meals.

It often looks like not eating enough of what your body actually needs to perform.
⁠
→ Not enough carbs before a run
→ Not enough total calories to support your training load
→ Too much “clean, low-calorie” food and not enough glycogen-building, energy producing foods

And the wild part? Most female runners think they’re doing everything right — when their body is quietly fighting to survive, not thrive.
⁠
If you’re training consistently but still feel off — low energy, flat progress, random cravings — or might be a sign you’re missing something in your diet.

That’s exactly what we start to pinpoint in my 1:1 Fuelled to Finish program. Let me know if you’d like to chat.

10/28/2025

How to choose!!??

Trying to decide what 2026 run season will look like when I haven’t even been able to start running yet. 😂
It also all factors in to 2027 plans and vacation destinations!

Do I try for the BC Trifecta again and try to become a knackered goat? Do I try for something newer, bigger? Do I just peel back a do more backpacking adventures?

Taking recommendations for best alpine view races!
What are your plans?

10/24/2025

Just do it!

Honestly, for anyone who starts running as we head into the coldest, darkest and wettest times of the year on the west coast, you know that it only gets better from here!

If you can train and motivate yourself to get out there in the most difficult of seasons, every other time will feel so much easier!!

At least that’s what I’m telling myself as I start to ease back in. Got totally soaked today already! 😂

10/23/2025

Small tweaks that go a long way:

1️⃣ Not fuelling - women especially benefit from fuelled training blocks. Fuelling isn’t just about energy, it’s about managing hormones, sleeping better, stress resilience and management and so much more!

2️⃣ Too much fat and/or fibre before a run (salad, raw veggies, legumes, fried foods) - can lead to GI distress at the most inopportune moments. Save these foods for post run snacks and meals

3️⃣ Waiting too long too fuel during a race or long run - my biggest moto is “fuel early and fuel often” to avoid hitting the wall struggling at the end of your run. Consistent fueling through out a long run or race is key for consistent energy.

Need support with any of these mistakes??
That’s what I help with inside my Fuelled to Finish program.

10/18/2025

👋 Hi, I’m Zarah! I’m so glad you’re here!

If you were to ask me if there’s anything I’m more passionate about than running...
It would be teaching runners how to fuel smarter, run faster and finish stronger with REAL FOOD (although I’ll never shy away from the convenience of packaged bars, gels and other snacks). 🍙

If you’re new here, I hope you’re ready for my top tips & tricks to get runners feeling strong on your runs because you are properly fuelled.

I realize the world of running can be polarizing and there’s no shortage of conflicting information... I get it, nothing is more noisy than nutrition information, because let’s face it, what we eat is super personal and we’re all trying to do our best!

Combining my studies in nutrition with running 11 marathons and Ultra marathons:
1 x Las Vegas marathon 2013
5 x (2x BQ ed)
1 x 2017
1 x San Diego marathon 2018
1 x 2021
1 x 2023
Whistler Alpine Meadows 2022
2023
2023
BC series 2023
Golden Ultra Stage Race 2024

I understand how much nutrition can make or break your race. I believe nutrition should be simple, nutritious and fun! I’m here to help you remove the noise and teach you to what can work best for you.

However you found your way here, I can’t wait for you to dive in and get some results yourself!

Let me know what’s your next big run goal??

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