Eat to Compete Nutrition Coaching

01/28/2026

I’m a dietitian and mom of three, and here is a random assortment of things I’ve eaten latey. These were mostly taken while solo parenting during all of these snow days 🫠

I tried basil seeds after seeing post about them and how they become gelatinous faster than chia seeds and they’re so tasty! They also have 15 g of fiber for 2 tbsp which is bananas. I mix mine with 1/2 cup cashew milk and 1/2 cup Greek yogurt and topped with some berries and a bit of dark chocolate.

Another snack I eat on repeat is mixing plain 2% fage with nonfat vanilla greek yogurt and topping with fruit, here is apples and cinnamon.

I always try to batch cook proteins for the week for lunches, but meal prep doesn’t really happen when solo parenting. I did get some chicken in, and we had leftover pulled pork, so I really utilized those for quick throw-together lunches this week.

Do you meal prep or plan for the week?

01/01/2026

⭐️Favorite books of 2025!⭐️

I thought I peaked last year when I read ACOTAR for the first time, but now I know nothing will ever top Throne of Glass ❤️‍🔥🌲🗡️How will I ever get over that series? Queen of Shadows is one of my favorite books ever and was by far my favorite in the series.

I read a lot of big fantasy books, and some contemporary romance sprinkled in, just the way I like it. No more reading what I “should” read for big literary hitters because they’re popular. If I don’t want to read it, I don’t!

SJM and Ali Hazelwood were my top authors! I didn’t DNF any books this year, but my least favorite was My Favorite Lost Cause.

What was your favorite book of 2025?

01/01/2026

💫 This year was hard, constant chaos, and still not enough sleep, but I am grateful to be taking these habits I’ve been working on all year with me into 2026.

I’m proud of myself for sticking with strength training and limiting running while I healed from bursitis, and now I’m truly in love with going to the gym and lifting heavy.

I’ve also started really dialing in my nutrition and made a lot of changes for health reasons. I’m excited to get a DEXA scan next week for the first time and see how I can continue to put on some muscle and live until I’m 100!

What are some habits you’re taking with you into the new year?

06/13/2022

Revere and Rex are going to have to make room in the Corvette! Baby boy number 3 arriving in December 💙💙💙 Taking any tips for 3 kids and boy name suggestions 😂
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02/07/2022

Check out all of these practical tips from some amazing dietitians!

These 20 practical and realistic nutrition goal examples from Registered Dietitians will help you feel empowered to make positive changes.

01/31/2022

Are you trying to "watch" what you eat?⁠

This can be so harmful if you're an athlete 🏃‍♀️ 🚴‍♀️ 🏊‍♀️⁠

You'll likely skip breakfast, skip fueling that long workout, or wait until lunch to eat anything.⁠
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This leads to you having ZERO energy throughout the day for regular life stuff, like work, virtual learning 🧒 playing with your kids, and other life stuff 😴⁠
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Your body wants and needs those calories, so you're probably going to feel starving right around 5pm until you hit the sack. You might find you eat a huge portion of dinner and still want more after, leading you to scrounge around for more food, even if you're past fullness.⁠

Does this sound familiar? 😞⁠

Instead, try to eat every 3-4 hours and include some protein and healthy fats with carbs (fruit, whole grains, potatoes, rice, etc) at every meal and snack.⁠

Do you fall into this trap too?
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12/08/2021

I’ve been thinking so much lately about why I run.

It’s no longer about weight loss like when I started around age 14.

It’s a huge stress and anxiety reliever for me and always has been.

But there are less strenuous and time intensive ways of getting that stress relief, like going for a walk outside or a quick HIIT/strength training workout.

What I always come back to is that I want to do hard things. I want to prove to myself that I can put the work in day after day.

That I can work on those hard paces and bumping that mileage up.

Not for anyone else on social media, but YES I for sure get caught up in comparisonitis like everyone else.

It’s a time to carve out for myself in this crazy tornado of motherhood and relentless go go go pace of life.

And do the hard things 💫

Why do you run?

11/25/2021

Happy Thanksgiving from our family to yours!

So much to be grateful for this year with Rex joining our family and moving to Texas. I’m extra thankful we were able to have our own turkey trot with the boys this morning.

I hope this day is filled with love, gratitude, and good food enjoyed without any guilt 🥧 🍁

11/22/2021

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It’s almost THANKSGIVING 🦃

But are you panicking about holiday weight gain? Are you thinking 🤔

“I’ll only eat one slice of pie.”
“I won’t go back for seconds this year.”
“How will I burn off all those calories?”

When you put restrictions on what you can eat, you’re going to automatically want that food more. If you tell yourself you can only have ___ amount of pie 🥧 (or whatever that trigger food is for you) you’re more likely to binge later to make up for missing out on your fave food. And if this becomes a pattern, you definitely can gain weight, feel out of control around food, and suck the fun out of the holidays 😞

Restriction leads to binging. Binging can lead to weight gain. It’s that simple.

I encourage you to let go of the fear of gaining weight over the holidays. This is WAY easier said than done. But when you’re ok with possibly gaining some weight because

🧡the holidays are stressful
🧡eating more during the holidays is 100% ok
🧡give yourself permission to eat what you WANT, not what you think you should have

Then those feelings will start to disappear. It takes work, but the work is worth it 💕

What’s your favorite part of Thanksgiving? Mine is stuffing!

10/13/2021

The other day I looked up my longest run ever (15 miles) on Garmin and was astounded at how many calories I burned- almost 2k 😳

For my half ironman- 2400 🤯

I'm not telling you this to compare calorie counts from runs or triathlons, because that really doesn't matter.

What does matter is that you skipping fueling or skimping on gels to save calories is NOT going to serve you.

Just think- eating 200-500+ calories an hour compared to the monster amount of calories you burn during a workout is not going to make a difference weight wise.

But performance wise, it most certainly will.

So take the extra gel, your body really needs it!

10/11/2021

Do you only have 1 or 2 gels an hour during long runs, rides, or races?

🤢 Maybe you haven’t found a gel or chew you like
💩 Maybe you get tummy issues when eating them
💨 Maybe you think you don’t have time to run + eat

As a runner or triathlete, part of your endurance journey is to find what nutrition works for you.

You can’t be an athlete and not eat while training. Period.

😢 Your performance will suffer.

🥵 You will have terrible races/runs/rides.

😢 You will regret ever becoming an endurance athlete at some point during said races/runs/rides.

It doesn’t have to be like that!

Find what works for you and get at least 2-3 gels/chews/whatever in you (so 30-90g/carbs/hour) and marvel at how much better you feel and how that hard pace feels so much easier.

What’s your go-to gel/chew?

10/07/2021

Are you racing this month? 🏅🏃‍♀️

After a huge training cycle, you might be welcoming that taper with a sigh of relief. You made it! The 20 miler is done! Race day is around the corner!

Maybe it felt normal to you to be hungry ALL.THE.TIME during training, but taper hunger is throwing you off 🤔

That's just your body working overtime to:

💪🏼 Stock up that glycogen (ie stored glucose in muscles)
🏃‍♀️ Repair and recover from that training cycle
🏅 Get you ready for race day

Do you get super hungry during the taper?