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How to Run Stronger

sarah cuff July 30, 2015 Run Recovery, Run Stronger, Training Leave a Comment

When it comes down to it, there’s two main things I want to achieve by putting the time and effort into eating 2 run. I want to run stronger and I want to run faster. Today I want to talk about how to run stronger. After all, it’s super important to build a strong foundation of health and longevity before …

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  • Farah on How to Heal (from chronic or acute injury)
  • Tino Scott on 5 Reasons to Drink Matcha (and how to prepare it)
  • Fred Roman on Fat-Loading for Race Performance (part 3)
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Lemon Bars

December 4, 2018

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November 19, 2018

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September 19, 2018

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September 2, 2018

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eat2run

Insights from a holistic sports nutritionist who believes in the power of whole, real food to help create strong & healthy high performance athletes

Eat 2 Run Sports Nutrition
Of the many contributing factors to the success (i Of the many contributing factors to the success (in fat loss, racing performance and recovery) that I’ve been experiencing over the past 1.5 years, I’d argue one of the most important has been my dedication to a whole foods, nutrient-dense LCHF lifestyle. Particularly and importantly one that strategically integrates periodic high carb intake (the practice of nutrient timing). All at the same time, continually building the health of my intestinal system (note that LCHF done ‘wrong’ can actually damage the gut). • On Tuesday evening I had the honour of being brought in by @salomonvancouver to offer advice to a group of athletes on how to fat-adapt for health and performance - and of all the things TO DO (long list), there’s two key food stuffs that must be avoided, of which I want to list here today. • The first is to avoid processed cooking oils. This includes the 3 S’s and 3 C’s - soy, sunflower, safflower, corn, canola and cottonseed (and plenty of others but those are the main ones). No matter how they are marketed, avoid them. They are everywhere and in everything (not really, but it feels like it sometimes, and is especially true for those who eat out a lot). These oils are oxidized and essentially damage healthy cells. They are also full of omega-6’s, which in excess are inflammatory (promoting heart disease, cancer, arthritis, autoimmune diseases and inflammatory bowel disease, not to mention poor recovery from workouts). Our body takes processed oils and uses the unhealthy fatty acids found in them to build unhealthy cells. The fat we eat is needed by the body to build brain cells, neurons (our central nervous system), hormones, skin cells and more. It should come as no surprise that consuming unhealthy fats creates unhealthy cells, throughout our entire body... • The second item to avoid, that I see a lot of in those trying LCHF, is artificial sweeteners. There are now enough studies showing artificial sweeteners to be damaging to our microbiome as well as to increase insulin resistance, increase appetite and increase inflammation, that I strongly believe long term health and success with LCHF = avoidance of artificial sweeteners.
Interested in becoming a fat-adapted athlete? If s Interested in becoming a fat-adapted athlete? If so (and you live in Vancouver!!), come join me on Tuesday, April 23rd! Salomon in West Vancouver is bringing me in to give a mini (1-hr) workshop on how to become a fat-adapted athlete. Would love to see you there... Info and sign up through Salomon via Eventbrite (link in profile). • This picture was from the last time Salomon brought me in (along with a yoga instructor), 2 years ago for a nutrition/yoga workshop on how to optimize recovery. I had such a great time then... But I gotta say this one is going to be even better... Because it’s a topic that I'm super passionate about as I both teach it and live it on the daily, more so than ever over this past year and a half! • #eat2run #eattorun #fatadaptedathlete #fatadaption #lchf #ultrarunning #fatfueled #workshop #vancouver #sportsnutrition #wholefood #realfood
Can you see the heart?❤️ I’ve been seeing he Can you see the heart?❤️ I’ve been seeing hearts all over the place lately... I might be making some of them up, but some of them are very clearly hearts💕 • Just wanted to pop in and say Happy Valentines Day with these incredible Tart Cherry Chocolate Thumbprint Cookies. It’s a new recipe - one that will be sticking around. As hubby declared last night, these are a true treat. The best news is, the ingredients are mostly super nutrient-dense and nourishing. In fact if you removed the maple syrup you could easily healthfully snack on them daily. Ready for the recipe? Here goes... • Heat oven to 350. In a bowl mix together 2 eggs, 3 Tbsp chia seeds, 1/2 cup hemp hearts, 1/2 cup shredded coconut, 1/2 cup almond butter and 1/4 cup maple syrup. Add 1/2 cup oat flour and 1/2 cup pecan pieces. The batter will be sticky. Spoon out 12 large balls of the sticky batter onto a parchment paper lined baking sheet. Using your thumb press the cookies into egg nest type shapes. You’ll curse me here because the batter is so sticky - but trust me, it works. Melt ~1/2 cup dark chocolate with 1 tsp coconut oil (slowly, low heat). Pour the chocolate into each cookie, dividing between the 12 ‘egg nests’. Place 1-2 tsp tart cherry jam atop each (I use Morello jam by Crofter’s - any sour cherry jam will do). Bake for 15 minutes. Cool and store in fridge or freezer. • Today and everyday - taking time to remember to love yourself, to show your love to those around you whom you love dearly, and to remember those you’ve lost but will always love. • #happyvalentinesday #eat2run #eattorun #runstrong #antiinflammatorydiet #antiinflammatoryfood #antiinflammatory #healing #love #hearts #fuelyourrun #nutrientdense #wholefood #realfood #sportsnutrition
As many of you already know, I lost my beloved fur As many of you already know, I lost my beloved furbaby Sparkle last week. Grief, loss and sadness did two things to me in terms of food - first I lost my appetite nearly completely; and second, if I did reach for food my first thought was ‘I deserve some wine, cookies and ice cream’. While I succumbed to my loss of appetite, getting by on almost nothing this past week (really only eating when people were watching and expecting me to eat), I was able to immediately turn around the ‘deserving’ thoughts - and other than a single glass of sparkling wine to celebrate her life last Wednesday after we buried her, a few French fries after my attempted 100-miler on Saturday, and a bit of chocolate gelato, I have continued to reach for only nourishing foods when I eat. Why? Because I know the last thing she’d have ever have wanted for me would be to throw away all I’ve worked for by abusing my body with nutrient poor, inflammatory foods/drink. My little angel helped teach me how to love and nourish my body, mind and soul - and I’ll honour her memory by continuing to nourish myself. So today I got back onto my normal food routine, and I’m trying to sleep and meditate again too (those are harder though, for me). • Life is complicated, and certainly sometimes it’s really hard and makes no sense. But I do believe that doing our very best to implement healthy habits and nourish ourselves in the best of times will help us to not fall completely apart in the worst of times. • Photo by @jenndispirito (2016)
How to Heal💙 • New blogpost is up!! It’s be How to Heal💙 • New blogpost is up!! It’s been months since I last managed to blog, but it’s really good to be back. In today’s post, I go into depth on how to heal from both chronic injury as well as acute injury. • I feel it’s an important topic because no matter who we are, we’re not invincible (oh boy did I ever learn that the hard way last year!!) and ultimately we will probably find ourselves dealing with an injury at some point or another. However I’ve found the human body to be an amazing thing - it wants to heal (it’s always striving for optimal health) and given the right tools, it can often do so faster than expected. • Link in profile👆🏼 • #eat2run #eattorun #injury #healing #antiinflammatorydiet #antiinflammatoryfood #antiinflammatory #brokenbones #runner #runstrong #runhealthy #realfood #wholefood #sportsnutrition #holisticnutrition
Gingerbread Fat Bombs! These are a rather festive Gingerbread Fat Bombs! These are a rather festive take on previous fat bomb recipes I’ve posted here🎄❤️💚 Fat bombs are definitely a favourite go-to snack on ‘easy’ days - that is, when there is only an easy run scheduled for the day. (Of course on long run days and hard run days, more carb-rich meals and snacks are on the menu!) • Recipe: in a bowl mix together 1/4 cup each melted coconut oil, almond butter, chia seeds and hemp hearts. Add 1 Tbsp molasses and 1 tsp each powdered ginger and cinnamon. Mix well and pour into lined mini muffin tins. Top each with a generous amount of shredded coconut. Let set in fridge for at least an hour before eating (keep stores in fridge). • #eat2run #eattorun #gingerbread #holidaybaking #shreddedcoconut #yummy #fatbombs #snack #healthytreats #realfood #wholefood #holisticnutrition
This is Megan. She has come so far since we starte This is Megan. She has come so far since we started working together earlier this year! I’m always honoured when a client puts their trust in me - and am very proud of Megan for her dedication in working to become her best self, and so happy for her and her awesome results thus far🙌🏼💗🤗 • In Megan’s words, “Sarah has changed my life. Before working with her, I used running to manage my weight. Yet my weight was the same no matter what I did, no matter how many miles I ran. And I always seemed to be hungry! I would routinely wake up in the middle of the night hungry. I constantly thought about food, what I was eating and how it would impact my weight. Tracking my calories versus my activity didn’t help. Now thanks to Sarah’s help with figuring out which foods are most appropriate for me and how to implement nutrient timing properly, I am no longer slave to the vicious cycle of under-consuming and then over-consuming. My hunger levels are constantly stable and thus, so are my energy levels. I have also dropped about 8 pounds, for good. And, I shaved 7 minutes off of my ½ marathon PR. As I enter the winter season this year, I do so with confidence. In the past winter has been synonymous with weight gain because the number of miles I run typically declines. This winter, however, is a different story. I feel confident that I won’t regain the weight I have lost since starting to work with her. My new habits are engrained. I don’t stress out about food and weight anymore. I feel confident in fueling going forward into next years training season. I am thrilled with my results so far and look forward to continuing to expand on what she’s taught me. I am also planning on running an ultra in 2019! Sarah has truly inspired me.” -Megan Newport, Milwaukee WI • Megan, I am so darn excited to help you cross that 50k finish line in May feeling just as great and strong as you did in your half last month!💖 • For Megan’s full story, check out the link in profile👆🏼 • #eat2run #eattorun #runnergirl #strongrunner #healthyrunner #runstrong #runhealthy #healthyweightloss #runfast #nutritioncoaching
Lemon bars recipe is posted on the website!🍋💛 Link to recipe in profile👆🏼🤗 • #eat2run #healthytreats #holidaybaking #lemonbars #lemonsquares #lemon #realfood #glutenfree #yummy
Schizandra soda💗 A festive sparkling adaptogeni Schizandra soda💗 A festive sparkling adaptogenic drink for you that satisfies the desire for a special beverage while at the same time helping your body to manage the stress of the holiday season🙌🏼 Because we all know while its lovely to enjoy a glass of wine, it doesn’t exactly help us reach our health and performance goals!! And if like me, you’re in the middle of a training cycle throughout the month of December (my next race is February 2nd!!), this just may be a lifesaver😉 • It has a lovely tart berry flavour and there’s just something so nourishing about it knowing its supporting the hormonal system💕 To make one for yourself, mix 1 tsp of powdered schizandra (such as @organictraditions schizandra) with a small amount of sparkling water (preferably San Pellegrino in a glass bottle because of all brands it contains the most sulfate as well as decent amounts of calcium and magnesium as well). Use a whisk to whisk it smooth (I use my matcha bowl and whisk for this) and then pour into a glass with ice cubes. Add more San Pellegrino to top up the glass🍹 • #eat2run #holidaydrinks #holidaycheer #schizandra #schisandra #sparklingwater #sanpellegrino #adaptogens #stressbuster #realfood #holisticnutrition
After making my lil Christmas trees (last post), I After making my lil Christmas trees (last post), I was left with 3 egg yolks that I didn’t want to waste of course, so had to think of a way to use them🤔 And well, what better way than a pan of lemon squares!🍋 • I’ve never actually made lemon bars before, so this was a first... And um WOW - addictive😳 The top lemon layer is so smooth and deliciously creamy... I could probably undo my entire year of hard work in one day with these tasty squares. So they are now hidden in the freezer with the coconut trees😂 to wisely indulge in over the next few months😉 • Recipe is much too long and complex to post within a caption... Therefore if there’s any interest in the recipe, I’ll post it on my website! • #eat2run #healthytreats #holidaybaking #lemonbars #lemonsquares #lemon #realfood #glutenfree #yummy
Welcoming in the month of December with little mat Welcoming in the month of December with little matcha coconut ‘Christmas trees’🌲🎄🌲🎄 • I love anything coconut and obviously love matcha too, so this combo is pretty much my new favourite🥥💚 And it’s super simple to throw together! Recipe as follows... • Heat oven to 350. In large bowl, whisk together 3 beaten egg whites + 1/4 cup sugar of your choice (such as coconut sugar or evaporated cane juice or maple sugar etc) + 1 tsp matcha powder + pinch sea salt. Fold in 2.5 cups shredded unsweetened coconut. Form into 12 little ‘trees’ and place on a parchment paper lined baking sheet. Bake for 10 minutes. Let cool completely before removing from pan. If desired, dust with powdered sugar. • #eat2run #coconut #shreddedcoconut #matcha #holidaybaking #healthytreats #christmastrees #evergreens #realfood
Just sitting down to an afternoon matcha🍵 Which Just sitting down to an afternoon matcha🍵 Which we all know is SO good for us (full of anti-aging, anti-inflammatory, fat-burning EGCGs to help build a strong and healthy body, and rich in brain-boosting L-theanine)... But I strongly believe enjoyment is just as important as these health benefits. So I wanted to share my secrets on how to truly fall in love with matcha (as I did 6 years ago)💚 • 1️⃣Start with a high quality matcha powder. This is a MUST as cheaper ones can taste just awful - they are oxidized and bitter because the stems have been thrown in as well. Some add copious amounts of sugar to cover these facts up😱 So find a good matcha from Japan, such as @mymatchalife - which is my personal favourite. They are a small local company (in my hometown of Vancouver) and quite simply have the best tasting matcha around😋 It sounds like I’m advertising for them, but I’m not... Well maybe I am😂 Seriously though, the owner Calli is friend of mine, she’s pretty awesome and she is super passionate about ensuring a top notch product, so you should definitely check out @mymatchalife 🥰 • 2️⃣Be sure to invest in a traditional bamboo whisk and matcha bowl - this is key to ensuring there are no lumps in your tea!! Lumpy tea is no fun😆 Plus I find the ‘ceremony’ of whisking and making matcha calming... Kinda like the zen feeling you’ll get from drinking it🙌🏼 And if you’re looking for a matcha bowl like I’ve got here (it’s gorgeous right?!!😍), yup you’ll find it over at @mymatchalife 😜 • 3️⃣ If you’re just picking up matcha for the first time, even the smooth ceremonial leaves might be bitter to your tastebuds... They were to mine 6 years ago! So start by adding some steamed almond milk or cashew milk or oat milk - and if you need a drop of honey or maple syrup in there, do that too! Eventually your taste buds adapt and you come to appreciate the taste so much so that you truly enjoy it just hot water and matcha. If that’s just not happening, I have clients who’ve added matcha into their smoothies (perfect hiding place) or in spiced hot cacao (recipe on website). So delicious😋 • #eat2run #matcha #greentea #preworkout #matchatea #realfood #runstrong
This is Tomas. When @tomasnochta first approached This is Tomas. When @tomasnochta first approached me, it was with hesitation as he worried a nutrition plan would be too complicated or difficult to follow. He turned out to be one of my most dedicated clients ever, following his plan literally to the letter (and having no problems doing so), impressing me on so many levels. • His dedication and consistency paid off - in October he ran a 3:11 marathon, which was a huge PR! Then earlier this month he took home a new PR in the 5k, finally breaking 20 minutes. • In the words of @tomasnochta himself, “Since putting Sarah’s plan for me into action, I’ve lost weight without being hungry and learned how to portion my meals. Now I prefer more healthy and balanced foods in my diet. I also really liked that the plan was very simple and super easy to follow. Overall, I feel and look better, and the energy I have for my runs is truly amazing. I am also happy to report, along with the guidance of my great run coach, I was able to take 15 minutes off my previous marathon PR in the Chicago Marathon.” -Tomas Nochta, Saddle Brook NJ • His sights are now set on the London Marathon (as he makes his way round the six majors) with the goal of going sub-3 hours and qualifying for Boston... Looking forward to helping you get there Tomas!! • To read Tomas’ full story, click the link in profile. • #eat2run #eattorun #clientsuccess #marathonrunner #chicagomarathon #sportsnutrition #successstory #testimonial #holisticnutrition #sportsnutrition #realfood #wholefood
Mmmmm, yup, lunch was just as delicious as dinner Mmmmm, yup, lunch was just as delicious as dinner last night was!! I’m calling it Cabbage Stew, literally for lack of imagination😂 Hubby and I both can’t got over how tasty it is! I served him his over rice (cause he’s not a fat-adapted runner as I am - he does what works for him while I do what works for me🏃🏼‍♀️👍🏼🏃🏻‍♂️👍🏼). • Recipe is as follows: in a large skillet or pot, heat 2 Tbsp coconut oil. Add 1 chopped onion, 1 diced red pepper and 3 shredded carrots. Sauté until soft, then add 1 lb of ground grass fed beef or bison or elk (or ground pastured chicken or turkey), along with the following spices: 1 tsp sea salt, 1/2 tsp turmeric, 1/2 cumin, 1/4 tsp ginger, dash each of pepper and crushed red peppers. Stir and cook until the meat is no longer pink. Add one small head of cabbage, thinly sliced (or shredded), continuing to sauté until the cabbage is wilted. Add 1 large can of diced tomatoes (800 ml) with liquid, and heat to bubbling, then reduce heat and simmer for 30 minutes or more. Serve up in a bowl, optionally over rice. • #eat2run #eattorun #stew #cabbagestew #comfortfood #wintermeals #dinner #lunch #nutrientdense #realfood #wholefood #eatyourveggies #holisticnutrition
Stew was on the menu tonight!! I love how easy ste Stew was on the menu tonight!! I love how easy stews and soups are to throw together... And now that it’s definitely winter (I’ve officially comes to terms with that now... I think😂), these warm dishes are just the best. Of course they need at least 30 minutes to simmer, but throwing them together is so fast - literally takes less than 20 minutes in the kitchen (my hubby would argue that though - somehow I can chop and dice veggies twice as fast as him🤷🏼‍♀️). • This is Nutrient Dense Beef Stew (recipe on the website) but tonight was more of a cabbage stew... Which was DELICIOUS (lemme see if I can take a nice picture of it tomorrow - and then will post the recipe)😋😋 • #eat2run #eattorun #stew #potatoes #beefstew #nutrientdense #kale #fuelyourbody #runstrong #holisticnutrition #realfood #wholefood
This is what I WISH I’d had for lunch today... I This is what I WISH I’d had for lunch today... I love this kale salad so much! It’s just torn up kale with shredded cabbage and carrot - but it’s the dressing that really makes it so tasty: equal parts lemon juice and olive oil plus dashes of tahini, salt, mustard, honey (or maple syrup) - and the secret ingredient... Nutritional yeast!! Lots and lots and lots of nutritional yeast (well, to taste, which for me is clearly multiple tablespoons😜) • But back to today, with an empty fridge and a lazy butt that didn’t get itself to the grocery store, instead I had an odd mismash of items - which included um, ZERO leafy greens😱 • While my goal is to consume 4-6 cups of leafy greens every single day, I’m definitely not perfect... And I’ve come to learn that’s absolutely okay! My nutrition aligns with my goals a good 95% of the time, so I certainly won’t get upset when it happens I fall short🤗 • Now on to dinner! Which is chilli... Shoot, no leafy greens in there... Ahh ok byeeeee I’m off to find some 🥬 Happy weekend everyone (and may it include lots of nutrient dense leafy greens to help you build a stronger, healthier body!!!!) • #eat2run #eattorun #leafygreens #eatyourveggies #eatyourgreens #kale #kalesalad #bestdressingever #nutrientdense #runstrong #realfood #wholefood
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