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Grounded Rootz Nutrition

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Grounded Rootz Nutrition

Supporting runners and active professionals increase their energy and improve their athletic perform

09/05/2025

Last year at this time I was preparing to run my biggest races yet! 3 full days of running through the heart of Golden, BC Golden Ultra!

I was 3 amassing days of Blood, Sweat and some tears! With over 85km and 4000m of vertical it pushed my limits and tested my grit. But it also opened the doors to think what else might be possible.

Things didn’t pan out for me as planned this year, but it’s fun to look back and also plan for the next adventures of 2026!

What’s on your race calendar for next year!!??

08/21/2025

I have an incredible backcountry trip planned for next month and I’ll be preparing and testing some meals to take into the backcountry with me.

Here I’m starting with making high protein breakfast oats:

1/2 GF oats
1 scoop chocolate protein powder
2 tbsp peanut butter powder
2 tbsp h**p hearts
1 tbsp chia seeds
1 tbsp pumpkin seeds
1 tsp cocoa powder
1 tsp brown sugar

All you have to do is add hot water, stir and let sit for about 5 minutes. I’ll probably pack in some nut butter to add more fat and flavour.
I also made a coconut vanilla flavour so I don’t get bored of this one!

What are some of your go-to backcountry meals?? Please share!

08/15/2025

One of the most common recommendations I make to my clients is to add more protein and more fibre to their diets.

At minimum, runners should be getting at least their body weight in grams worth of protein per day. So for some who weighs 140lbs, their aim would be to get 140g of protein in one day. We should all be aiming for about 30g of fibre per days too!

I also try to recommend real, whole, foods where ever possible because we get so many other nutrient benefits from these sources. I love my protein powder too, but make sure you’re getting at least 20g of good quality protein with limited added ingredients.

Needs some help and accountability? Let’s chat!

08/12/2025

Removing from a broken ankle all summer has allowed me to slow down and enjoy other activities…including binging on The Summer I Turned Pretty 🤩

08/05/2025

Long weekends are looking a little different this year.

No peak bagging, no alpine meadows, no miles and vert…but I’m happy to trade it in (temporarily) for ocean swims, backyard bbq and Hallmark movie settings in my backyard and dancing all night long! Clear evidence that my foot is healing just fine! 😂

08/01/2025

It’s summer and that means lots of fresh fruits and veggies! Here are some foods that can help your running performance and recovery!

🥗 dark leafy greens
Why it helps:
These greens are loaded with vitamin C, vitamin K, iron, calcium, and anti-inflammatory antioxidants. For runners, especially women, they help replenish iron stores (critical for oxygen transport) and aid in post-run recovery by fighting oxidative stress. Bonus: the nitrates in beet greens and spinach may even help improve endurance and blood flow.

🥑 Avocado
Why it helps:
Avocados are rich in monounsaturated fats, potassium, fiber, and vitamin E—nutrients that support cellular repair, hormone balance, and hydration (potassium actually outshines bananas here). The healthy fats also help reduce inflammation and keep you feeling full longer.

🌱 Sprouts
Why it helps:
Cruciferous vegetables support estrogen metabolism and detoxification—key for hormone balance, especially in female athletes. They’re high in fiber, vitamin C, and sulfur-containing compounds that promote liver function and cellular repair.

Check out my blog for more foods to support your running goals!

07/31/2025

July Roundup ! 🌸🌺
No mountain peaks and alpine meadows for me this July. While July had me out of the aircast part way through, my focus has been on walking normally and increasing strength and mobility.

We also had a lovely week in the okanagan spend the lake and in the orchards!

Summer weekend are flying by! I hope to get out to more swims and maybe even a small mountain in August!

🏃‍♀️

07/25/2025

One of the most common’s complaints I hear from my clients is that they can’t quell the hunger when they are in high training mode.

So we always go through what and when they are eating to pin point the areas where they can improve so that they feel satiated and full!

Usually, we make sure we’re nailing down timing, eating lots of quality protein and getting lots of fibre in the form of legumes, beans, and seeds.

If you’re constantly feeling ravenous but feel like you’re doing everything right, maybe it’s time for a quick review. That’s exactly what I can help you with. DM me and let’s chat.

02/21/2025

3 Things I’d NEVER ask my run clients to do as a Nutritionist (and what to do instead):

1️⃣ Remove or restrict your favourite foods
→ Most of my clients are not getting enough of the right nutrients at the right time so taking away your favourite foods will doesn’t help build new habits

💫Instead: we start by adding more nutrient density to the foods you already eat and focus on balanced meals to keep your energy high throughout your training.

2️⃣ Only focus on calories
Yes, calories matter but the quality of those calories are what matter most. If you’re eating in a deficit but not fueling properly, your metabolism will suffer, you’ll feel exhausted, and hungry all the time.

💫Instead: Prioritize protein, fiber, and healthy fats to support your goals and don’t compromise those carbs .

3️⃣ Ignore the other aspects of your health
If you’re struggling to sleep or have a significant amount of stress in your life, this will affect your performance.

💫instead we take a holistic approach and focus on all the areas that might need support. We work on building sustainable lifestyle routines to support performance because change can be hard and having support along the way is important.

Curious about what that might look like for you? Send me a DM and we can chat!

02/14/2025

Roses are red, violets are blue, 26.2 miles? Let’s fuel it right for you! ❤️🏃‍♀️

Marathon training is a love story—one that requires carbs, electrolytes, and a fueling plan that actually works. 💪 Because nothing says romance like strong legs, happy tummies, and never hitting the wall on race day!

If you’re ready to fuel smarter, run stronger, and finish faster, my Endurance Essentials Nutrition Coaching Program is here to help. Let’s make this marathon your best one yet!

💖 Drop a ❤️ if you love running!

02/06/2025

Who doesn’t love pancakes!?
Whether it’s for breakfast or a post run treat, these sweet potato pancakes will give you an extra dose of veggies and fibre!

I love to add blueberries either into the batter or as a topping with real Canadian maple syrup. Yum!!

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