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Home Miso Ginger Encrusted Salmon C0BE6742-F834-41C6-B887-9131C12AA635_1_201_a

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January 17, 2023

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Insights from a holistic sports nutritionist who uses whole, real food to support running goals and nourish the body, mind & soul.

Hello and happy Friday! Sarah here… Yes it’s b

Hello and happy Friday! Sarah here… Yes it’s been a very long time since I showed up in this space (thanks Tanya for holding down the fort). Ok let’s call this Friday Faves🤩 I wrote a blog on the deleterious effects of alcohol🍺🍷 it’s important info (in my opinion!) and the link is in the bio - but what I want to point out here is this delicious product: Run Wild IPA - it’s brilliant. Truly a favourite of mine these days!! Who else is enjoying non-alcoholic drinks these days? Any favourites you recommend?!!

I like to sip my non-alcoholic beer in this cool glass I earned last year. Swipe left for pics of me (May 2022) completing the Survival of the Fittest 18K trail race whilst 8 months pregnant🥹

And the last pic is me and hubby a month ago snowshoeing with our lil man, crazy to think he’s nearly 8 months old already!!🥰

Happy weekend y’all, cheers🍻

Happy Valentine's Team! Here are some treats to f

Happy Valentine's Team!

Here are some treats to fuel your activity today. Enjoy, Tanya 😋

Strawberry Energy Bites (8 servings)

40 grams Freeze Dried Strawberries
1/2 cup Pitted Dates
1 cup Cashews (raw)
1/4 cup Cashew Butter
1/4 tsp Sea Salt

Add the dried strawberries to a food processor and blend until the mixture is powdery. Remove and set aside on a plate.

Add the dates, cashews, cashew butter, and salt to the bowl of a food processor. Blend until a smooth consistency is achieved and the mixture holds together.

#nourishingperformance #holisticsportsnutrition
#holisticnutrition #fuelyourbody #supportyourtraining #endurancesports #triathlon #triathlontraining

Today’s workout was fuel by Iron-Rich Protein B

Today’s workout was fuel by Iron-Rich Protein Bites (18 servings)

☆6 Tbsp almond butter or Sunbutter
☆4 Tbsp blackstrap molasses
☆4 Tbsp coconut water
☆6 Tbsp raw cacao powder
☆2 scoop chocolate protein powder
☆2 Tbsp shredded coconut, plus extra for rolling

Mix all ingredients in a bowl. Form into energy bites and roll in coconut. Store in the fridge or freezer.

Enjoy!

#nourishingperformance
#holisticnutrition
#holisticsportsnutrition #fuelyourbody #supportyourtraining #fuelforyournextadventure #triatlontraining #cyclinglife #getonyourbike

Today's track session was a doozy so I forgot to t

Today's track session was a doozy so I forgot to take a picture @caprarunning. I did remember to get in my recovery smoothie though 😋

Blueberry SunButter Smoothie

Almond milk
Tart cherry juice
Mixed greens
Vanilla protein powder
Frozen blueberries
SunButter
Collagen

#capra30x30 #running #holisticnutrition #holisticsportsnutrition #supportyourhormones #recoverynutrition #fuelyourbody #supportyourbody #triathlontraining #getoutthere #supportyourmentalhealth

Today's workouts were fueled by oats and matcha.

Today's workouts were fueled by oats and matcha.

As is the case with coffee, the caffeine in green tea can boost brain function, improve alertness, performance, memory, and focus. Another important component of green tea is L-theanine, an amino acid that can cross the blood-brain barrier and increase the activity of the neurotransmitter GABA, which helps reduce anxiety and makes you feel more relaxed. It’s also rich in polyphenols and antioxidants that could protect the brain from mental decline and supportperformance.

Matcha Overnight Oats (1 serving)
◇ 1/2 cup Oats (rolled)
◇ 2/3 cup Unsweetened Almond Milk
◇ 1/4 tsp Green Tea Powder
◇ 1 tbsp Chia Seeds
◇ 1/4 tsp Vanilla Extract
◇1/2 Banana (sliced)

Add the oats, almond milk, green tea powder, chia seeds, and vanilla extract together in a large container. Stir well to combine. Seal and place in the fridge overnight, or for at least eight hours.

Remove the oats from the fridge. Divide into containers and top with the banana slices. Enjoy!

#nourishingperformance
#holisticsportsnutrition #holisticnutrition #fuelyourbody #supportyourtraining #supportyourhormones #keeptraining

Hi team, Tanya here. Today's workouts are fueled b

Hi team, Tanya here. Today's workouts are fueled by Oat and Chia Seed Cranberry Bites (20 servings)

~1 ½ cup oats
~1/2 cup chia seeds
~1 tsp pure vanilla extract
~6 Medjool dates
~1 tsp cinnamon
~1/3 cup almond butter
~2 Tbsp coconut oil (melted)
~2 Tbsp unsweetened almond milk
~1/3 cup unsweetened dried cranberries

In a food processor add dates, vanilla extract, almond butter, coconut oil, and almond milk. Blend into a sticky consistency.

Add the remaining ingredients into a separate bowl.

Combine both mixtures, adding an extra Tbsp of almond milk if needed.

Roll into balls and store in the fridge or freezer until ready to eat.

Enjoy 😋

#nourishingperformance #holisticnutrition #holisticsportsnutrition #fuelyourbody #supportyourtraining #supportyourhormones #triathlontraining #endurancesports #endurancesportnutrition

Fall has officially arrived so I’m jumping on th

Fall has officially arrived so I’m jumping on the pumpkin spice latte trend but with the addition of some protein and a few chocolate bat wings for fun.

Pumpkin is loaded with nutrients including Vitamin A and C that support immunity, digestive integrity, eye health and balance blood sugar.

Pumpkin Latte Protein Balls
12 servings

🎃 1/2 cup Coconut Butter (melted)
🎃1/2 cup Pureed Pumpkin
🎃 2 scoops Vanilla protein powder
🎃1 tsp Pumpkin Pie Spice
🎃1/8 tsp Sea Salt

In a blender or food processor add all ingredients and process until the mixture comes together.

Remove the mixture from the blender or food processor and place in a bowl. Set the bowl in the freezer for 15 to 20 minutes. Once the mixture is set, roll into balls. Store in the fridge or freezer until ready to eat. Enjoy!

#nourishingperformance #holisticsportsnutrition #holisticnutrition #fuelyourbody #supportyourtraining #supportyourhormones #enjoyyourfood #pumpkinspice

You are an athlete if you deliberately put exercis

You are an athlete if you deliberately put exercise into your daily life, train for health, a start line or something that scares you just a bit!

If you are 35+ and exercise, this FREE event is one you do not want to miss. Starting on October 30th for 7 days my friend and expert Coach Tenille Hoogland shares interviews of 20 internationally renowned experts. Exercise physiologists, heart health educators, registered sport and menopause nutrition specialists, mindfulness experts and coaches translate the latest science in mental and physical resilience and female physiology for you, so you can unlock your best performances in sport and in life.

If you leak pee when you jump or run, are curious about how to bring in different practices into training , suffer from gut issues or are not sure how to eat differently in this life stage, this series is for you. Experts talk about the impact of changing hormones on our body and mind. I talk about How to Utilize Nutrition to Manage Stress, How to Add Strength Training to Multisport Training and Setting Goals as Your Body is Changing.

This IS the time to join the conversation, take action and be your best self.

Registration link in bio.

#womeninsport #athlete #athletics #wholeathlete #cyclinglife #cycling #roadcycling #womenshealth #mindset #empoweredwomen #womenwhoride #womenwholift #powerfulwomen #sportlife #sportmotivation #sportsperformance #training #workout #hormonehealth #periodhealth #feistymenopause #triathlonwomen #perimenopausefitness #menopausalathletes
#holisticnutrition #holisticsportsnutrition
#nourishingperformance @elementsportscoaching

Want a meal that will help you balance blood sugar

Want a meal that will help you balance blood sugar and manage stress? This salad is a balanced meal with protein, carbohydrates, and fats. It is also loaded with greens, legumes, fruits and omega 3 fatty acids that all support your body during times of stress. Enjoy!

Quinoa & Roasted Chickpea Rainbow Salad 6 servings

● 2 cups Chickpeas (cooked)
● 1 1/2 tsp Coconut Oil (melted)
● 1/2 tsp Sea Salt
● 1 cup Quinoa (dry)
● 1 3/4 cups Water
● 2 Tbsp Extra Virgin Olive Oil
● 1/4 cup Balsamic Vinegar
● Sea Salt & Black Pepper (to taste)
● 6 cups Mixed Greens
● 1 Cucumber (diced)
● 1 Nectarine (pitted and thinly
sliced)
● 1 cup Raspberries
● 1/4 cup Pumpkin Seeds
● 1/4 cup Basil Leaves (finely sliced)

1. Preheat the oven to 425ºF (218ºC) and line a baking sheet with parchment paper.

2. Pat the chickpeas dry and toss them with the melted coconut oil and sea salt. Spread them across the baking sheet and roast for 25 minutes, or until golden brown. Stir at the halfway mark.

3. While the chickpeas roast, cook the quinoa by combining the quinoa and water in a pot. Bring to a boil over high heat, then reduce to a simmer and cover. Simmer for 12 to 15 minutes, or until all water is absorbed. Fluff with a fork, and set aside.

4. Prepare the dressing by combining the olive oil and balsamic vinegar in a jar. Add a pinch of sea salt and black pepper to taste, and mix well.

5. Add the mixed greens to a large bowl. Top with quinoa, roasted chickpeas, cucumber, nectarine, raspberries, pumpkin seeds and basil. Drizzle with dressing and toss well.

Enjoy!

#holisticnutrition
#holisticsportsnutrition
#supportyourbody
#nourishingperformance #stressmanagement #fuelyourbody #endurancesportnutrition

No matter what type of stress we are faced with, o

No matter what type of stress we are faced with, our bodies react via the same mechanism. As athletes, we are spending a good portion of our time putting stressors on our bodies for a desired performance outcome.

While this type of stress is planned for and something that we are aiming to make adaptations from, it is a stress, nonetheless. The goal of this article is to help us learn how to minimize stress where we can and support our bodies using nutrition so we can cope with our training load and reach our goals without injury, fatigue, or eventual performance decline.

Enjoy reading How to Use Nutrition to Manage Stress. :: Link in Bio::

#holisticnutrition
#holisticsportsnutrition
#stressmanagement #nutrition #endurancesports #endurancesportnutrition #wholefoods #athleticperformance

Did you know perimenopause can start as early as 3

Did you know perimenopause can start as early as 35 years of age - and symptoms can last up to 14 years and still occur in the post-menopause window.

It's true. Whether you are approaching perimenopause, in perimenopause or in the beyond, your approach to training, fitness and nutrition has to be ALL ABOUT YOU. Your unique goals, hormonal experience, sport history, nutrition culture all matter to how we nourish our bodies, fuel for performance, train with intention and thrive in sport and life!

If you want to cut through the fads, overwhelming information, get grounded in science and create an intention to how you can live your best life now sign up for the FREE Masterclass Series, Perimenopausal Athletes and Beyond, created by my friend and expert Coach Tenille Hoogland. Starting on October 30th for 7 days Tenille shares interviews of 20 internationally renowned experts. Exercise physiologists, heart health educators, registered sport and menopause nutrition specialists, mindfulness experts and coaches translate the latest science in mental and physical resilience and female physiology for you, so you can unlock your best performances in sport and in life.

There are also amazing FREE give-aways from the speakers! From training memberships, cookbooks, supplement guides to first chapters of not yet released books! And you only get these resources by signing up!

This start line is FREE. Registration link in bio.

#womeninsport #athlete #athletics #wholeathlete #cyclinglife #cycling #roadcycling #womenshealth #mindset #empoweredwomen #womenwhoride #womenwholift #powerfulwomen #sportlife #sportmotivation #sportsperformance #training #workout #hormonehealth #periodhealth #feistymenopause #triathlonwomen #perimenopausefitness #menopausalathletes @elementsportscoaching #holisticsportsnutrition #holisticnutrition #endurancesports

Make your own energy gel from Sarah's recipe! Som

Make your own energy gel from Sarah's recipe! Some runners experience their stomachs turn upside down upon consuming conventional packaged gels and some runners just like to know exactly what they are eating / choose the most natural option.

This recipe is simple, delicious and contains chia, a source of anti-inflammatory omega-3 fatty acids as well as a bit of protein (which helps the body absorb the energy-giving carbs found in the citrus juices, honey and maple syrup)!

Each serving contains about 24g carbs (as per typical energy gels do).

Makes 3 servings

Ingredients

1 orange
1 lemon
1 lime
2 Tbsp chia seeds
2 Tbsp honey
1 Tbsp maple syrup
dash sea salt

Directions

Squeeze the juice out of the orange, lemon and lime. I just cut each citrus fruit in half and use a lemon juicer. This will equal about ¾ cup of liquid.
Whisk in the chia, honey, maple syrup and salt.
Let sit in fridge overnight (or at least 30 minutes).
Whisk again and pour into your gel flask and bring with you during your long run – consuming about ¼ cup every 45 minutes or so.

#nourishingperformance #holisticnutrition
#sportsnutrition
#endurancesports #endurancesportnutrition #feulyourbody #supportyourtraining #digestivehealth #guthealth #triathlon #triathlontraining

I feel like we have all had an experience or two w

I feel like we have all had an experience or two where you’re out there having a great ride or run and suddenly, you’re out of energy, or feeling crampy and nauseous or in a worst-case scenario looking desperately for somewhere to go the bathroom wishing you had a roll of toilet paper in your pocket.

Fear of these scenarios happening can lead us to limiting how much we eat pre-workout as well as not taking in enough nutrition during our training sessions or race. This is so unfortunate because we know we need to nourish our bodies for the workout that we are doing but even more importantly to support our recovery so we can make the adaptations we are working so hard for as well as set ourselves up well for our next workout.

With that in mind, I would like to invite you to read my recent blog post Training Your Gut for Athletic Performance. :: Link in Bio::

#nourishingperformance #holisticnutrition
#sportsnutrition
#endurancesports #endurancesportnutrition #feulyourbody #supportyourtraining #digestivehealth #guthealth triathlon #triathlontraining

Ask Your Sports Nutritionist Night Thursday May 1

Ask Your Sports Nutritionist Night

Thursday May 19th at 4pm PST

Join us for one hour as we dig into the top 2 supplements we recommend in each of the following four areas:

1. Sports Performance
2. Injury Recovery
3. Hormonal Health (stress management)
4. Metabolic Efficiency (weight optimization)

We'll also leave you with options for whole food alternatives - for those of you who prefer to go the most natural route possible and/or prefer to go the most cost-effective route!

Registration Link in Bio

This Eat2Run Sports Nutrition webinar will be recorded, and the recording will be emailed to all registrants.

#holisticnutrition
#sportnutrition #supplements #hormones #metabolicefficiency #holisticsportsnutrition #stressmanagement#fuelyourbody #supportyourtraining

Hi, Tanya here. What do you do with all those left

Hi, Tanya here. What do you do with all those leftover bananas from Bee 3 Triathlon Camp? You make Monster Breakfast Cookies and Cinnamon Ginger Oat Bars. I'm ready for weeks of well fueled training now 🏊‍♀️ 🚴‍♀️ 🏃‍♀️

Link for recipes in bio.

#nourishingperformance #holisticsportsnutrition #holisticnutrition #fuelyourbody #supportyourtraining #supportyourhormones #endurancesports #endurancesportnutrition #triathlontraining #triathlon #cyclinglife

Hi, Tanya here. Yesterday's post workout lunch. My

Hi, Tanya here. Yesterday's post workout lunch. My workout was short and easy, so no need to be carbohydrate focused. I took in my carbs before and after my first hard session this morning. This was purely for the joy of eating the rainbow and adding as many micronutrients to my day as possible.

What's your favorite lunch?

#nourishingperformance #holisticsportsnutrition #holisticnutrition #fuelyourbody #supportyourtraining #supportyourhormones #feedyourbrain #micronutrients #endurancesportnutrition #endurancesports #triathlontraining

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