Off-Road Nutrition, Escondido, CA (2025)

01/01/2022

Have you considered Nutrition Counseling?

If you are starting yet ANOTHER diet today, hopeful that THIS diet will be the one, I encourage you to ask yourself a couple hard questions: What has dieting done for me in the past? If I've gained the weight back from previous diets, have they ever truly been "successful?" What makes this diet different? Am I adopting SUSTAINABLE habits? How am I going to feel when this new diet inevitably fails me again?

What would it look like to focus on my HEALTH instead of just my weight?

I may not be able to sway your mind at this point - but if you're ready to explore the last question I posted above and focus on your HEALTH, I would love to guide you in your journey.

I am accepting a small number of new patients for 1:1 virtual nutrition counseling. Visit www.off-roadnutrition.com or email me at emily@off-roadnutrition.com today for more information.

Now accepting United Health Insurance!

12/29/2021

Did you know your insurance may cover the cost of nutrition counseling at little to NO cost to you? Exciting news - Off-Road Nutrition now accepts certain insurance plans! Find out more at www.off-roadnutrition.com

08/25/2021

🙌🏾Can I get an amen?👏🏻

Commenting on the size of another person's body, no matter the intent, just isn't helpful. Furthermore, it's inappropriate. None of your business.

Maybe they've put on weight, or they just exist in a larger body. Do you think that by bringing up their size, you'll help encourage them to lose weight? Quite the opposite, actually. You're more likely to encourage dieting behaviors, resulting in yo-yo weight cycling and weight increases. Increased feelings of shame. Guilt. Stress. Eating disorders (which run RAMPANT in people with larger bodies. I'm not just talking binge eating, but anorexia as well…the same behaviors that classify a thin person as anorexic are PRAISED in people with larger bodies. It's maddening).

Or maybe it's a person who has lost weight and you're commenting on how good they look. Wait, was there something wrong with them before they lost that weight? Maybe they didn't mean to lose weight and there's something seriously wrong with them. Maybe they've now developed such severe disordered eating or an eating disorder, and their relationship with food is at it's lowest-low. And maybe now that you've praised them for being in a thinner body, they're terrified of weight regain…which, btw, the MAJORITY of people experience.

You get where I'm going…I hope. Just don't do it. There are SO many other things you can comment on. Like how beautifully her shirt complements her eyes. Or how you look up to him for his dedication to xyz.

Are you struggling in your relationship with food, body, and health? I want you to know that your struggle is real, and there are ways to focus on whole-body health without focusing on the size of your body. Click the link in my bio or DM me to find out about working with me - you deserve better.

08/23/2021

🍳Do you eat after you run?🍌

Research shows that the sooner you eat after a run, the better. Running is hard on the body - it depletes your muscle glycogen stores (the quick energy stored in your muscles) and it breaks down muscle. The sooner you can start refueling, the quicker your recovery - super important if you're training for something and know you're going to be knocking out another run tomorrow.

One of the excuses I hear most often for not eating after a run is that the runner simply doesn't have time - they only allow themselves enough time to shower, change, and rush off to work. Sometimes they'll eat in the car, but many don't eat a meal until they get to work. Does this sound like you? If so, how have your energy levels been? How have your training runs been going?

The key to finding time for refueling if you have a packed schedule is to plan ahead - take the time to meal prep or at least meal plan. Have foods available that you can grab for the car. Munch on something while you getting ready. Better yet, wake up 10 minutes earlier so that you have 10 minutes to spare as soon as you come home…I promise you can eat a hearty meal (or snack) in 10 minutes!

Need more help with your fueling strategies? I help runners to CRUSH their personal best by teaching them HOW to eat and fuel their bodies; I will help you figure out what works best for YOU, not hand you a standardized plan. Click the 🔗 in my bio today to apply for 1:1 virtual nutrition coaching!

08/20/2021

🙋🏼‍♀️Do you relate?🙊

I've been here. Many times. In fact, I still find myself reaching for all things sweet some evenings. It took me a long time to figure out what was really going on, but now I know that my body is asking for something.

If you find you can't stop eating those "junk" foods, your body has either a physical need (that often can be met with food) or emotional need (that cannot be met with food)…or both. Take a moment to assess yourself - what are you feeling? Physically (are you noticing biological signs of hunger)? What are you feeling? What is driving those feelings? What challenges are you facing? What can you do to resolve these challenges? What do you REALLY need to address in your life? These are hard questions to answer sometimes, but necessary.

When you work with me, I help you identify what's really going on, what your body really needs, and what you can do to get back into an eating pattern that feels more comfortable for you. Send me a DM or click the link in my bio to find out more!

08/16/2021

🏃🏼‍♀️What's your go-to fuel?🥔🍌

The general rule of thumb in the sports nutrition world is to fuel on any run over 90 minutes. I'm not just talking races, I'm talking training runs as well!

Why? I'm glad you asked.

While running, the primary source of energy that you're tapping into when you start running is glycogen, which is quickly-released energy that is stored in your muscles. Yes, you'll start to burn fat for fuel as well (especially the longer and the slower your run), but it takes a while to mobilize and utilize fat for fuel - your glycogen reserves are available almost immediately.

Here's the catch - the average person only has around 90 minutes worth of glycogen to use for fuel (this is an average, of course, you may have more or less depending on a variety of factors). If you burn through your glycogen reserves and don't take in additional calories on your run, you're just asking for a bonk.

For more tips on how to fuel your runs, make sure to click follow! Interested in working with me for more individualized counseling? Click the 🔗 in my bio today to apply for 1:1 virtual nutrition coaching!

08/13/2021

🙌Can I get an amen?😝

There's no need to over-complicated your diet, high-speed! Let me let you in on a little secret in the nutrition community…

…when it comes to science showing what the best diet is for everyone, the best ratios of macros, the right amounts of micronutrients, the best timing of nutrients…we have NO EARTHLY IDEA. What we think we know of all those specifics changes on what seems like a daily basis.

No body knows what you need to eat and how you need to eat better than you - so by listening to your body, you'll be doing yourself a solid.

Sure, there are some guidelines that are generally acceptable as a good place to start. Eat your fruits and veggies, as much color and variety as possible. Whole grains are great. Fiber. Water. Yadda yadda yadda.

But those are just guidelines, not set in stone - the way of eating that works best for you won't look the same for someone else. So start by JUST EATING, and EATING ENOUGH. You don't need those fad diets, they're just adding stress to your already crazy life.

Need help tuning back into what your body is telling you it needs? I'm here to help get your relationship with food back on track! Click the 🔗 in my bio today to apply for 1:1 virtual nutrition coaching!

08/09/2021

🤔Do you eat convenience foods?🙀

One of my client's biggest food fears is convenience foods - the idea of not fully knowing what's really going into her food terrifies her to the point that she has a hard time allowing herself to eat the frozen versions of her favorite dishes.

But my client is also REALLY busy, and she doesn't always have the time to cook herself dinner from scratch, so allowing herself permission to eat convenience foods is an important step for her in healing her relationship with food.

We're working through this obstacle with some mindset work - namely, reframing her thoughts around convenience foods. One of the ideas that we explored is that allowing herself to eat convenience foods is actually a form of SELF-CARE - it removes some of the stress of having to cook from her day, while still allowing her to fuel and nourish her body.

Are you stuck in a restrictive mindset around food that is keeping you from your running dreams? Click the 🔗 in my bio today to apply for 1:1 virtual nutrition coaching!

08/07/2021

🥪What's your go-to bedtime snack?🍎🍪

There's nothing better than a nice, big bowl of cereal before bed if you ask me!🤗

It's time to ditch those food rules that keep you stuck underfueling your body.

If you're hungry, the answer is (almost always) to eat! It doesn't matter if it's after a certain time - it's okay to listen to your body. In fact, you may need that extra bedtime snack to help top off your muscle glycogen reserves (the energy stored in your muscles that you burn through when you run).

Eating a little something before bedtime may also help you sleep better (who else has woken up in the middle of the night because of a grumbling stomach?🥴), and better sleep = better running. You're welcome.

Need a bit of help confronting those pesky food rules that are keeping you stuck? Click the 🔗 in my bio today to apply for 1:1 virtual nutrition coaching!

08/04/2021

🤔Do you trust your body?🥸

Our bodies are AMAZING, especially when it comes to self-regulation. THEY KNOW EXACTLY WHAT TO DO. So what's the problem? The problem is we don't let them do their thing.

From a young age, the society we live in continually reinforces the idea that you cannot trust your own body to know how much (and what types) food you need to feel your best and live your best life. We are constantly bombarded with messages telling us to eat less of this, more of that, aim for this number of calories, shoot for this magical macro formula.

It's all BS. There is no magical formula. Your needs aren't constant, but can vary greatly from day to day.

Only YOU know your hunger level. Only YOU know your fullness level. Only YOU know how satisfied you are with the foods you've eaten.

It's time to cut out all that outside noise and focus on what your body is telling you again. You were adept at it once (as an infant), and you can get back to that place.

I can't tell you how much to eat, but I CAN help you tune into your body's cues again. Interested in learning more? Click the 🔗 in my bio today to apply for coaching!

08/02/2021

🏃🏼‍♀️What have you been up to this summer?👇🏻

Hi there! 👋🏻

I know I know, it’s been a minute 😎 I took a nice (and much needed) break from regularly posting on IG, though I’ve been doing anything but sitting on my butt!

Let’s see, we took our first road trip since covid began, I started a book club for female entrepreneurs, we’ve had non-stop family staying with us (I’m barely exaggerating…we’ve had family visiting like every other week for the last three months), [re]started training for a 50k, and have onboarded several new clients into my practice (woohoo! I love getting the opportunity to help more people break free from diet culture!!), among other things.

I was planning on doing a regular post today, but my internet is down and I haven’t been able to get it back up yet (I friggin hate Cox so much…)

So, ya know, here I am instead. Running with my usual running partner in beautiful Monterey, Ca (btw, holy cow I forgot how much more work stroller running is…I now do 4 stroller runs a week, and my knees don’t thank me for it 🤭)

Off-Road Nutrition

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