Elevated Nutrition and Wellness

03/06/2026

Planting seeds 🌱

Lately I’ve been hard at work in the garden.
This garden is filled with curiosity, study, challenges and reminders of the ever evolving progression.

The work I’ve been doing lately has been contrasting in many ways yet over lapping in others.
While the goal of providing nutrition education has stayed the same, it comes in many forms and environments as I’ve danced between providing education for my clients in my private practice, athletes at and students and athletes at

Working with the athletes and students of Westmont this semester has been eye opening. To meet with 35 students twice a week for 2 hours and teach a course on Human Nutrition makes me think a lot about the content of education being provided, how it is being interpreted and distilled into daily actions by those who receive it.

Some are able to readily take in the information and run with it. Others might glaze over what is presented as their focus is elsewhere in life during that moment. Regardless, we plant seeds, provide water and hope the light is just right to watch beautiful things grow from the efforts.

I am incredibly grateful to just be getting started with things at Westmont and am excited to see where these students and athletes take what they have learned. The compounding interest of the decisions we make each day drastically shape who we are in this moment and the capacity of the lives we lead in time.

I getting to know the happy, bright and supportive dynamic of the team as I provided education on daily nourishment practices to empower their physical and cognitive performances both on the field and in the classroom. Every team always seems to have its own unique micro culture. Looking forward to watching a strong fall season unfold for these amazing ladies!

12/04/2025

Huge congratulations to Anuar for getting a 15 minute PR in the half at the (1:44).

As a Florida based Sprint Canoe athlete, Anuar is focused on prepping for the Olympic Trials and is getting his nutrition and training dialed! 🎯

Looking forward to seeing Anuar paddling strong this spring! 🔥🛶💪🏼

11/17/2025

Herbal teas are an excellent way to boost the nutrient density of your diet.

Stinging nettle in particular can be enjoyed as a tea or cooked into curries, soups, broths and stews.

While not native, it is commonly found throughout California. Its leaves are often cooked down and used to treat arthritis, joint inflammation, skin irritations, kidneys stones (can be a diuretic) and seasonal allergies.

The leaves and roots are nutrient dense containing fiber, iron, vitamins A and C, as well as antioxidants like polyphenols and carotenoids that can support gut microbial balance.

If you can’t find it growing in your yard, commonly local farmers markets will have it on hand. Be sure to wear protection when handling these plants as they will sting! Once cooked though, their ability to sting is eradicated and can be enjoyed safely.

Have you tried stinging nettle before? Leave a message and let me know how you incorporated it into your diet!

Bhusal, 2022
Kaufer, 2021

11/10/2025

Yesterday I smiled so much my cheeks started to hurt. The has been a really special race every year for me. A huge part of the reason, outside of it being a beautiful course and close to home, is the people who come out for it.

Our had a whole herd of runners out. The way the race snakes back along itself is so fun as we high fived and hooted for each other. This race is certainly a party vibe out there 🥳

It was really awesome to run the majority of the race with my good buddy who was zig zagging all over the place to say hello to everyone who passed and STILL ran 1:20 hahaha. A good reminder that you don’t have to take things so seriously to still kick ass.

Personally, I felt pretty strong throughout the race even with some lower mileage due to an ankle roll earlier this summer. Huge shout out to for helping me to get my speed dialed in a short period of time.

All in all it I really enjoyed just dropping in and savoring the moments out there. From the big drums along the beach, the final stretch into the finish framed by a canopy of trees and cheering spectators to my friends buying me too many beers after 🤣 good times and high vibes were had out there!

🥇First Lady!
1:19:49

11/08/2025

From sprinters to strength athletes, creatine has earned its spot as a powerhouse supplement backed by decades of research. But is it worth it for your training goals? About 95% of the body’s creatine is stored in skeletal muscle, where it plays a key role in quick, high-intensity energy production (Burke, 2021). Roughly two-thirds of this creatine exists as creatine phosphate, the fastest energy source your body can use during explosive efforts like sprinting, powerlifting, or delivering a powerful serve in tennis....

From sprinters to strength athletes, creatine has earned its spot as a powerhouse supplement backed by decades of research. But is it worth it for your training goals? About 95% of the body’s creatine is stored in skeletal muscle, where it plays a key role in quick, high-intensity energy productio...

10/20/2025

Athletes are… everyday people out there striving to see what’s possible 🏔️✨

The athletes I commonly work with are:
- parents
- business owners
- employees
- executives
- students
👨🏻‍💼👩🏼‍⚕️🧑🏾‍💼👨‍🎓👨🏽🤰🏼

They are challenging themselves with their training to see what is possible and are finding that they want to understand nutrition better to:
- support a specific race or competition effort
- reduce gastrointestinal distress
- improve their energy levels
- fine tune their body composition
- balance their hormones
- support their menstrual cycle / fertility
- reduce injury and illness risks
- holistically address medical concerns as an athlete

I support my athletes through:
- education
- whole food based recommendations
- lifestyle interventions
- restorative practice recommendations
- establishing strong routines

😊 When it comes to performing your best physically and mentally, it’s imperative to set yourself up as a healthy and happy human first.

🥙 📈 😌 Learn to support your body’s effort in training and competition by nourishing it from the inside out with nutrition coaching.

Apply for our fall nutrition coaching today by clicking the link in my bio or going to www.ElevatedNutritionandWellness.com to set up your discovery call.

10/14/2025

What an incredible day being a part of the conference.

It was so special to speak on Relative Energy Deficiency in Sport (RED-S) to a group where only a few knew about such an important topic for athletes.

To excel in anything you need a well versed and passionate group individuals. Sharing knowledge, communicating and collaborating is so essential to build a strong foundation to scale growth in athletics as well as life.

Honestly, as the only sports dietitian at a conference for strength and conditioning specialists I learned so much! Who knew you could breakdown every micro movement in a baseball players pitch in the to fine tune their training in the gym.

Just the depth of knowledge that goes into the art of performance that could seem so simple from an untrained eye is absolutely fascinating.

Incredibly grateful for this opportunity and the amazing professionals I got to meet and speak alongside!
arnelaguinaldo .rouse

10/06/2025

Nutrition for Recovery and Maintaining Muscle Mass Across the Lifespan with

Such a pleasure to answer questions and provide education on how to fuel effectively for half and full marathon training with aging gracefully with functional fitness.

At you will find a variety of ages from 25 year olds to 70+!

⏳Understanding how your nutrition needs and considerations may change over time is important to support longevity in running.

At the end of the day, the best athletes start by being happy and healthy humans!

In this talk we reviewed how to shift what you eat to support your training load that week or day, timing protocols to maximize nutrient absorption and the repairing and development of lean muscle mass and strategies to focus on to maintain a healthy body composition as you age.

A HUGE thank you to for providing an amazing and healthy lunch for us to enjoy. They are a great staple lunch spot in Ventura, be sure to stop by if you haven’t yet!

09/04/2025

Crewing the 100k trail race at in Chamonix, France ✨

How fascinating it is to be in the aid station and see how athletes from all over the world fuel for a very verty 100k trail run.

🍱Even between athletes from the same country their approach to fueling the race can be exceptionally different. From showing up with a bag of what one thinks will be enough for the run to having their nutrition fully dialed down to the gram.

📈 Much like training, the approach can different between each person depending on their personal needs, experience and capacity of time to dedicate towards preparing for their race.

👯‍♀️ Crews for runners ranged from professional teams measuring out each morsel of carbohydrate, to friends and family just hoping to help their runner have a great time out there.

Some runners would come into the aid station relaxed, happy and ready to keep going. Others came into hot, anxious and scrambled with their support as they tried to grab what they needed before heading back out.
👉🏼These are simple energy saving considerations that can really make a difference in the outcome of such a long race!

🏔️ When you compete in a race, people often ask - are you ready for it?? How did your race go?? Yet, it’s easy to overlook the months and months of training, prep work and beautiful memories made along the way come from preparing to even toe the line for an event like this.

🤠 Races are such a wonderful way to not only showcase one’s athletic prowess but also to challenge what we think to be possible in our day to day lives and reach a new level of performance.

🎉 A HUGE congratulations to and .chmitz for all the great work they put into prepping for such a gut punch of a race like this one!

You ladies are strong as hell and it was awesome to be able to join you for some of the journey! And to have a good excuse to visit France and eat snails 🐌🇫🇷

08/22/2025

Where our environment, experiences and the foods we eat collide.

🤿 Check out my latest newsletter on seaweed, free diving and how it can be integrated into the food we eat.

🔗 Sign up by clicking the link in my bio

06/16/2025

Nootropics are making their way into the market. Looking for the next edge with your nutrition? Learn what nootropics are and if they are something your should integrate into your diet....

Nootropics are making their way into the market. Looking for the next edge with your nutrition? Learn what nootropics are and if they are something your should integrate into your diet.