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Triathlete’s Nutrition Guide

Get our free handout. This educational handout is filled with tips for fueling before, during and after a training session plus hydration info! Print this handout for your fridge! Individual needs may vary, including if athlete is “fat-adapted” – carb/fat needs will differ. In good health – Heidi    ...

We are all unique.

Biochemical Individuality.  Have you heard of this concept?  It’s a term that refers to the unique nutritional needs of a person, based on factors specific to their lives – such as genetics, lifestyle and environment.  Most of us know that everyone has different DNA strands.  This is why we rely on fingerprints as a security precaution and as an invaluable way of identifying an individual, but how many of us have acknowledged that this concept applies to our nutritional requirements? As a nutrition consultant, I am quite often asked for general nutrition advice.  While I do think there is some overlap on food recommendations for people, such as including veggies, fruits, nuts and seeds into their diet, there is a lot of ‘non-overlap’.  For example, we all know that veggies are ‘good for us’, right?  But how many of us know that if we are dealing with a thyroid issue (such as hypothyroidism) that cruciferous vegetables (broccoli, bok choy, and kale) can actually aggravate this medical condition and slow the thyroid function even further?  These common goitrogenic foods can cause an enlargement of the thyroid gland and possibly interfere with it’s function.* Another example for the need for individual nutritional assessments is our environments.  How many of us live in hot, sunny climates or cold, wet and rainy climates or perhaps a mixture of both? The requirements for Vitamin D supplements will vary based upon your primary and secondary living locations. Vitamin D can be naturally obtained through sun sources, but even living in a sunny climate, you may be unaware that you are Vitamin D deficient.  You may...

Flexibility… It’s Always a good thing!

Mental Flexibility Going into 2016, I knew big changes were ahead. My first child was due in February and he surprised all of us, by arriving 5 weeks early! Needless to say, this caused a huge commotion of love, lack of sleep and lifestyle adjustment in our household.  As many parents may agree, I don’t think anything can completely prepare you for this new responsibility, wrapped in a tiny, cute bundle.  When people asked me in the preceding December “Do you have any New Year’s resolutions or goals?” my immediate response was “Yes, to have mental flexibility”. This exchange was usually followed by a simple laugh and a silent understanding. Athletic Flexibility I’ve had to make many adjustments to my fitness regimen, which includes incorporating my little one into my routine.  At-home programs, such as Dailyburn and fitness videos on YouTube have come in very handy.  After having a baby, it’s very important to heal first, then strengthen and rebuild your body. This is a key mix of rest, good nutrition, cardio and strength sessions.  Through a creatively-managed schedule, I am able to swim, bike, practice yoga, and do Pilate’s most weeks.  Consistency is incredibly important to me, so I make a strong attempt each week to be active every day. Sometimes I choose to prioritize sleep, but even if it’s a 20 minute brisk walk, this can help boost my energy & mood.  Read more about my post-baby fitness journey here: A Glimpse into Post-Baby Fitness. Nutrition Flexibility I’ve had to modify some of my existing recipes to include shortcuts, as new mom duties can take up so much...

Sports Nutrition Focus

A major challenge for many people is how to adjust their nutrition intake and timing of meals so that they can maximize their results and very importantly: their recovery.  Proper recovery leads to better results and a healthier body, overall. As part of my relaunch this fall/winter season, I will be offering in-person and online structured nutrition programs from 30 days to 6 months, which will include integrative services, such as: Grocery shopping/assistance Pantry Clean-Up Weekly Meal Prep Fueling for workouts … and much more! I will help athletes bridge the gap between their nutrition and athletic goals. Weight loss is almost always a happy byproduct of dietary/active changes without being the primary focus and I aim to help people find this balance in their lives, without being glued to a number on the scale.  Real Food. Real Athletes. Real Results.  Coming soon! Contact me with questions at info@nutritionbyheidi.com In good health – Heidi    ...

A Glimpse into Post-Baby Fitness

Being a new mom comes with many challenges! One of them being: how do you get back to your fitness regimen/goals? Read a few excerpts from my fitness journal this year… June 2016 Glancing down at my run watch, I sighed. It wasn’t enough that I was only four months postpartum out for a run, I wanted to be fast. Faster and faster. Faster than the day before. My watch disagreed. It blatantly showed me a 11:30 mile pace, an almost 4 minute slower per mile pace than what I was running a year ago.  My inner confidence said to ignore this comparison, but it’s not so easy.  As I trot along the path, I begin to realize something: I will be strong soon enough. It may take time, but I need to appreciate what my body has done – given birth to a beautiful little person. That is an incredibly athletic achievement in itself. As I processed these thoughts, a quote came to mind: “The Only Person You Should Try To Be Better Than Is The Person You Were Yesterday”.  I’ve carried this wisdom with me throughout races and training rides over the years and it’s satisfied me greatly. I’ve stopped comparing myself to others. A 7:30 pace may be considered slow for someone else, yet blazing fast to me. And that doesn’t bother me.  Something new I’ve experienced lately is my postpartum self comparing myself to my prepartum self. I never considered myself to be an ‘athlete’ until ~5 years ago, and sure, I had minor setbacks, but for almost 5 straight years, I made incrementally, stronger efforts...
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