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Nutrition Tips for Beginner Runners

Nutrition Tips for Beginner Runners

Have you started to consider the idea of becoming a runner, or are you ready to take your running game to the next level? A new workout regimen can be intimidating, but fueling your body properly with good nutrition can help you tackle a new […]

Join us for a May Whole30 Event at Performance Running Outfitters!

Join us for a May Whole30 Event at Performance Running Outfitters!

Hey, Milwaukee friends! Looking to take your nutrition to the next level? Join us for a May Whole30 group at Performance Running Outfitters! PRO has been my go-to store for years for all of my running needs, and I’m thrilled to be working together for […]

Hello From A New Whole30 Coach!

Hello From A New Whole30 Coach!

Have you heard of the Whole30 program? You may have stumbled across the books while meandering through Target, read about it in a new article, or scrolled through some pictures on Instagram. It’s no secret that the Whole30 program has brought individuals fantastic results, though does require some hard work! The Whole30 coaching program was announced in August of 2017 in order to help support individuals through this tough journey on a personalized level. As soon as I heard about the Whole30 coaching program, I knew it was something I was meant to do! And a few months later, I am proud to announce that I am one of the newest Certified Whole30 Coaches!

Why I chose to be a Certified Whole30 Coach:

As a dietitian, I am trained to teach people about therapeutic diets to improve their health or manage chronic diseases. But I always felt like there was something missing in the traditional form of diet education. This was, of course, until I found the Whole30 program. It forces individuals to face their physical and mental battles with food head-on, which is why it can be so successful. I believe it helps teach life-long habits better than the traditional “everything in moderation” advice.

Why having a coach may be beneficial:

Changing years and years of habits can be hard. The food industry has perfected the science of making us want more of the foods that can make us less healthy (i.e. added sugars, added salt, and added fats….while delicious, these additives provide little to no nutritional value). And our emotions and traditions around food run deep (think- those special rolls only your grandma makes, or your go-to glass of wine after a stressful day at work). A Whole30 coach can support you every step of the way, and help you identify habits and find alternatives that you may not have thought of on your own.

The Whole30 program also requires time to prepare in order to be successful. A coach can help take off some of the stress of planning. Lastly, you may face obstacles such as staying compliant on an airplane ride, dealing with family that is not on board, or facing social events without making a scene. A Whole30 Certified Coach has likely been through this situation before or helped someone else through it!

But isn’t the Whole30 program so restrictive?

I believe this is one of the biggest misconceptions of the Whole30 program. During the 30-day reset, foods are temporarily removed in order to create a new “baseline”. After the 30 days, foods are systematically reintroduced to help establish if your body and mind tolerate these foods. If so, great! Keep eating them as a part of your normal routine. If you find your body does not respond well (i.e. you start feeling bloated, have aches/pains, headaches) or your emotions start to go off track (i.e. food cravings, low energy), then you now have the knowledge and the power to choose foods that keep you feeling your best! Long story short, the Whole30 is NOT intended to be a “Whole365”. A Whole30 coach can help walk you through this process and find your perfect balance of Food Freedom.

Here’s what you can expect from me as a Certified Whole30 Coach:

My goal as a Whole30 coach is to provide evidenced-based nutrition advice with a practical and realistic implementation that fits your lifestyle. I pride myself on my ability to individualize recommendations, my responsiveness, support, and empathy. To learn more about my Whole30 coaching services, feel free to contact me here or visit my services page!

 

Can the Whole30 Program be Heart Healthy?

Can the Whole30 Program be Heart Healthy?

Has your doctor prescribed you a heart-healthy cardiac diet? Perhaps you have recently been diagnosed with hypertension, or maybe you have a history of heart disease or heart failure. Many people are told they have these serious diagnoses with little direction on how to follow […]

My Whole30 Experience

My Whole30 Experience

Hello, all. I started this blog/website because I fell in love with the Whole30 program, and I wanted another outlet to share, learn, inspire, and support. When something is THAT good, you just wanna shout it from the rooftops and let everyone else know, too. […]

Healthy Tips for the Holidays

Healthy Tips for the Holidays

While the holidays are supposed to be full of love, traditions, warm fuzzy feelings, they also come with stress and anxiety. You are not alone if you are feeling particularly anxious about staying on track with your healthy habits in the midst of cookies and eggnog and pie galore. Here are a few tips to help you stay focused on your goals. I’m sure you have heard many of these before, but it’s nice to have a good reminder! You’ve got this.

Tip 1: Eat regular meals. Skipping meals often leads to overeating later. If you are out shopping, stock your car or purse with a few “emergency” snacks that have protein and fiber to keep you satisfied (almonds, RxBar, protein stick/jerky, etc.)

Tip 2: Before you go to an event, eat some fresh fruit or a salad. Fiber makes us feel full, so you won’t feel the need to fill up on appetizers.

Tip 3: Contribute a healthy version of holiday favorites at potluck meals. This way, you know you’ll have at least one “safe” option!

Tip 4: Find creative ways to stay active. Try a new workout class, walk around the neighborhood to view the holiday lights, or discover a new hiking path. Including family and friends is an added bonus.

Tip 5: Wait at least ten minutes before reaching for a second helping. Our stomach needs time to process the chemical and mechanical messages to recognize it is full. If you are still not satisfied after ten minutes, then go for it!

Tip 6: Choose low-calorie festive drinks. For example, try seltzer with a splash of cranberry juice and a lime wedge. Also, make sure to stay hydrated. Switch off one glass of water between alcoholic beverages.

Tip 7: Enjoy the company of others! If you are busy talking, you won’t have as much time for eating. Try to steer conversations away from the snack table.

Tip 8: Use small plates and bowls to control your portions. Try filling half of your dinner plate with vegetables, make sure you have some type of protein, and lastly take a smaller portion of starchy options (mashed potatoes, pasta, rolls, etc).

Tip 9: Remember it’s okay not to finish your meal. If you take one bite of something and realize you aren’t enjoying it, stop right then. You have control of what you eat and what you leave on your plate.

Tip 10: Keep your sleep habits going strong. While you may be staying up late for holiday parties or late-night shopping trips, getting enough sleep will help you stay focused. Sleep deprivation may lead to decreased inhibitions and self control. New studies are showing sleep is even more important than exercise when controlling your weight, so get those zzz’s in!