With the decline of estrogen overall during perimenopause, we also have reduced anabolic stimulus for building lean muscle mass and bone density. So along with increase visceral fat deposition there is less hormonal drive to build and maintain lean muscle mass. But luckily, we already know that we have strength training methods and strategies to help with building and maintaining lean muscle mass and bone density. To set ourselves up well for the decline in our hormones and to have a plan to support our bodies once those hormones flatline, we need to look at how to use nutrition and nutrition timing in conjunction with strength training.
Quick Tips: Fast Breakfast Ideas for Busy Runners
Everyone knows that breakfast is the most important meal of the day. A healthy, balanced breakfast can set you up to have an energetic, productive day, while an unhealthy one can lead to sugar cravings, fatigue, and unproductiveness. Clearly, the healthy, nutritionally packed breakfast is the way to go! Whether you are rushing out the door or spending some quality …
Healthy Homemade Turtles
Turtles! These were my husbands favourite chocolates pre-Eat2Run days. So this year (finally!!) I figured it’s high time I recreated them for him. It’s actually pretty crazy how similar in taste they are to the ‘real’ thing – the creamy caramel centre over the crunchy pecans and covered by rich chocolate. Only I’d like to argue these are more appropriately called …
Recipe: Oatmeal Banana Cookies
Banana’s are a runners best friend – a quick energy source, perfect for just before and/or just after a run because they are so easy to digest; a great source of the electrolyte potassium; and a great source of prebiotics (fructoogliosaccharides – the food our healthy bacteria needs to thrive). For these reasons, and because they are a staple in …
Recipe: Pumpkin Hemp Muffins
When September rolls around, everything goes pumpkin. Which is great, because pumpkin is so good for us!! It’s a super rich source of vitamin A – in fact one cup mashed contains 245% of our daily recommended intake! The vitamin A is delivered to us in the form of various carotenoids including beta-carotene, alpha-carotene and beta-cryptoxanthin (which our body then converts into …
Recipe: Rhubarb Crumble
I was asked a while back by someone who had loads of rhubarb wildly growing in her backyard, how to possibly use it all?!! I had to admit I didn’t really know. I’ve not paid rhubarb much attention. One, I don’t have a garden; and two, rhubarb isn’t really one of those ‘superfoods’ that gets much attention. But that doesn’t …
Recipe: Bonk Proof Coffee (the runners take on Bulletproof Coffee)
While acute amounts of cortisol from complimentary stress can be beneficial, elevated or chronically high cortisol is not a runners friend. For support in finding lasting energy, that’s low stress on the body, and entirely plant based, try this recipe for our “Bonk Proof” coffee… This recipe was inspired by my desire to reduce my total caffeine intake, and nourish my …
Herbs Infused Salad Dressings for Cardiovascular Health
A meal’s transition from mundane to magic comes from the help of a few noble spices and herbs. Powerful enough to be concentrated and sold as nutritional supplements, spices and herbs not only deliver flavor, but a myriad of health benefits too. L to R: Cilantro, Basil, Rosemary, Dill Try these following recipes as a powerful addition to your Eat2Run …
Recipe: Matcha Energy Bites
It’s no secret I’m a huge fan of matcha and to have found a way to not only drink it (I am in love with my morning matcha latte) but now eat it… Mmmm, divine. Why am I such a huge fan? Matcha has been shown to aide us in the following ways: Raise energy levels for up to 4-5 …
Cacao: Good for Your Heart & Running Performance
With Valentines Day just around the corner I thought we might talk about something commonly associated with this day — chocolate. Well, raw chocolate that is – raw cacao, which is really just a fancy way of saying cocoa. Or maybe it’s the ‘official’ way of saying it. After all, the small evergreen tree where chocolate comes from is called …
- Page 1 of 2
- 1
- 2