Plant Forward Endurance Nutrition and Wellness

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Plant Forward Endurance Nutrition and Wellness

Plant Forward Endurance Nutrition & Wellness serves plant-forward folks through virtual counseling.

02/16/2026

Part 2! Let's talk about colonoscopies. I just had my first. Feel free to AMA about the process in the comments or a DM!

The prep isn't super fun. Yeah, the liquid you drink doesn't taste great, and you need to have your own bathroom immediately after for the next hour or so. I didn't have any painful cramping or nausea, but that can happen for some folks. My biggest complaint was not being able to eat anything for a day and a half, but again, it's doable. (If you're an athlete, you've probably done much harder, more uncomfortable efforts than colonoscopy prep.)

The actual procedure went quickly. I was super loopy the rest of the day, so I got couch time, snacks, and Netflix in between naps.

The day after, I felt fine, but the day after that, for the next several days, I felt like my insides got into a fistfight and lost.

They found 1 precancerous polyp (that was removed). I've been vegan for 16 years. I'm an endurance athlete. I don't drink or smoke. My risk factors on paper are super low. But low risk does not mean no risk.

I'm so glad I went in. I'm not looking forward to more frequent screenings, but if it keeps me safe and here for my family, it's worth it.

02/15/2026

We need to talk about colonoscopies and colorectal cancer. Yeah, it's a 💩 topic (see what I did there...). But it's an incredibly important one.

Colorectal cancer is the 3rd most common cancer globally and the 2nd leading cause of cancer death in the U.S. It's heavily influenced by lifestyle factors, as well as genetics.

Screening and early detection saves lives! If you're 45 and haven't yet scheduled your first colonoscopy, do it.

Check out part 2 for more information and to hear me talk about my experience with screening.

02/09/2026

Breaking news! I'm now licensed to practice Medical Nutrition Therapy as a Registered Dietitian Nutritionist in Alaska, Iowa, Minnesota, and Pennsylvania!

This is in addition to states that do not require a license to practice as a dietitian - my credentials through the Commission on Dietetic Registration are enough, including Colorado, Arizona, California, New York, New Jersey, Michigan, Wisconsin, and Virginia.

AND I'm now taking insurance. Send me a DM if you're curious how nutrition counseling can benefit *you*!

02/08/2026

Shout out to Natalie at for her help in upgrading my health fair game with this new branded table cloth. I had so much fun chatting with folks at Windows to Wellness - the City of Longmont's annual health fair for residents.

I even had the privilege of speaking about redefining health and nourishing your body beyond nutrition.

It was a great day! Now it's time for me to follow my own advice and remember to rest after a long morning on my feet chatting with so many incredible folks!

02/07/2026

I’m hosting a free mindful eating experience on Zoom this Sunday, Feb 8 at 5 pm MST. Consider this your invitation to slow down, reconnect with your body, and feel more grounded through a gentle guided practice (bring a whole orange or a cup of freshly brewed tea). Registration is free, but I encourage you to donate any amount to a community org or mutual aid, including the South High School GoFundMe supporting Minneapolis families impacted by ICE (link in comments).

Registration link is in the comments or DM me "mindful"

I can't wait to see you there!

01/29/2026

Omg, you're vegan!? But where do you get your protein? Isn't soy bad for you? How did you survive being pregnant and vegan? How do you train for marathons and Ironmans without eating meat or dairy? Aren't you tired all the time? Aren't you worried you'll get to be too weak and your hair will fall out and your bones will break?

This is the kind of stuff I hear All. The. Time. Either as questions or statements ("I used to be vegan until [insert horrible health issue here]").

The truth is, 16 years ago, I went vegan for my health. I wanted to have more energy. I wanted to be a better endurance runner. I wanted to prevent the kinds of chronic diseases that run in my family, including diabetes, heart disease, high cholesterol, high blood pressure, and cancer. I was selfish. I did it for me.

And now? I'm a thyroid cancer survivor (in part because I learned to tune into my body and advocate for myself). I'm the healthiest I've ever been. I'm strong. My bones are strong. I am an Ironman and 8x marathoner.

I'm that white lady who rescues pit bulls and sings to cows and shops local and supports vegetable farmers. It's not virtue signaling. It's me living my values.

Because going vegan helped me recognize my place in the world and the small ways I can contribute to the good in it.

So if you're ready to be more conscious about what you're putting in your body (not from a place of shame or judgment but from compassion), let's talk. Let's get you in tune with what you need to be a force for good in this world. Whether that means crushing finish lines or fighting N*zis. I'm here for you either way.

DM me for more info on how to start!

01/18/2026

Let's talk every day acts of resistance to injustice.

1. Engage in community building. Get to know your neighbors and other folks near you. That includes joining local run, triathlon, swim, or other fitness communities. Get involved in your school or faith community.
2. Support those in need. That especially pertains to those barely scraping by. Remember it's really difficult to resist injustice if you're constantly working to keep a roof over your head and food on your table. Donate to your local food banks/pantries or participate in direct mutual aid to help others.
3. Stop engaging in diet culture. Even if you're not barely getting by but you are deliberately starving yourself to shrink your body, it's a lot more difficult to stand up for what is right when *you* are hungry all the time. If you want to change your body, I encourage you to get strong, build your endurance, find your fittest self.
4. Check in with folks living in affected areas. Let them know you care and you support them.
5. I didn't mention in the video, but keep calling your elected representatives. Keep the pressure on to promote actual justice and safety in communities across the country. We are all less safe right now. It's not ok.

What everyday acts of resistance did I miss? Let me know in the comments.

01/04/2026

Unpopular opinion time! I don't know how many times I've had people tell me they used to be vegan but they stopped because their hair was falling out, they had low energy, they kept getting injured, their iron levels plummeted, etc etc.

These things didn't necessarily happen because they went vegan. It's most likely they weren't eating enough in general. If you choose to eliminate animal products from your diet, you *have* to make sure you are balancing out your protein, fats, and micronutrients from other sources. If your food intake is too low in general - whether you’re vegan or not - you’re going to feel like crap.

The dirty little secret of the vegan community (and the wellness industry as a whole) is that a lot of folks see 100% plant-based eating as a way to implement rules to keep them safe, to mask an eating disorder.

You can be healthy and 100% plant-based. You can eat according to your values and get everything you need. You don’t have to go back to eating meat if you don't feel well on a vegan diet. You do need to sit down and evaluate how you can eat enough for your body, your training regime, and your goals in general.

If you're concerned you're not meeting your needs on a vegan diet, I'm here to help. Follow the 🔗 in my bio, drop a comment below, or send a DM.

12/22/2025

Happy Chanukah and Blessed Solstice to everyone out there who is also human who may or may not also be juggling making holiday ✨️magical✨️ and sparkly and bright while also navigating the very real season of sickness that the kids have managed to bring home and share so generously.

Friendly reminder that you're allowed to be human. You are allowed to rest. You are allowed ways to nourish your body even if that means saying "no thank you" or "not this year" to a variety of foods, parties, gatherings, etc.

Find your light. Ground into what matters most. Lead with grace, compassion, and love - for others, as well as yourself.

And don't forget to hydrate!

09/28/2025

We had so much fun at the today at Boyd Lake! Congrats to all the finishers, which included my oldest kiddo and partner.

smashed it once again! My youngest helped me with my race booth, slinging brownies and telling people how awesome his mom is 😋. I also heard from loads of athletes about how grateful they were to be able to actually eat the food after the race because Breakaway puts so much care into their post-race food.

When you have allergies or intolerances or you choose to abstain from animal products, it usually means you have to plan your own post-race food, which adds that extra layer of complexity to your race day logistics. If you've never experienced that, it can be difficult to appreciate just how incredible it feels to find races that accommodate dietary restrictions.

Does anyone have recommendations for other vegan-friendly races or destinations?

And if you need help planning food for your next adventure, hit me up! It's one of the services I offer.

08/19/2025

Some of you have been asking me to post about this topic for a while, so let's talk about fueling.

Tl;dr Carbs are your friend! Use carbs before and during a workout. Protein is for after.

There's no one right way to fuel. There is so much nuance to what you're doing and how your body tolerates different types of carbohydrates.

For workouts lasting more than an hour, aim for at least 30-60 g carbs/hr plus 1 liter of fluids/hr. That can be combined or separated out.

Ultra endurance events or workouts (lasting 3-4+ hrs) might require 60-90 g carbs/hr.

For more specific questions about what this all means for your body, please reach out! I'm always happy to help folks understand what foods will make their bodies feel best for any given activity.

08/17/2025

That's a wrap on our inaugural kids triathlon training program! Yesterday, 10 of our original 15 kids went on to compete at the Longmont Kids Only Triathlon. They all worked so hard all summer long on their swim, bike, run, and transitions, and it showed! We saw massive gains in the pool, soaring confidence on the bike, and super quick transitions.

For my own kiddo, Z showed up as a leader, supporter, and friendly competitor. On race day, he managed to finish in second place in his age group! (Sadly, no podium pics due to technical difficulties... awards with be mailed out.)

I am beyond grateful to my fellow coaches for showing up to help me herd cats and build the airplane as we were flying it! To the city of Longmont for taking a chance on the program I knew I could build successfully. To the parents who trusted me with their kids and supported this vision. Thank you all!

I feel like this note from one of the parents sums up my objective with the program:

"What a great day! Seeing your tri-training kids congratulating and high-fiving each other today was amazing! They may compete as individuals but alone, they were NOT!
Thanks for sweating your ass off to be the most visible cheerleader on the pool deck!"

(I also showed up on race day in my unicorn onesie 🦄 because triathlon is magical... and as coach I get to bring infectious joy and enthusiasm... and mama bear protectiveness of all of my kids, because horns can also be a little stabby if need be.)

Address

Longmont, CO
80501

Telephone

+17205938190

Website

http://www.plantforwardendurancenutrition.com/

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