Eat and Run, LLC

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Eat and Run, LLC

Eat & Run, LLC is a private practice specializing in sport, wellness, and plant-based nutrition. Eat and Run, LLC | Nutrition and Exercise for Health and Sport

Eat & Run, LLC works with clients of all ages and abilities to meet their nutrition, exercise, and lifestyle goals. Whether you’re a competitive athlete looking to optimize performance, a recreational exerciser striving to maintain fitness while eating nourishing foods, or a non-exerciser ready to make a positive lifestyle change, Eat & Run, LLC will work with you individually to maximize both health and performance.

01/25/2025

Hello all! I rarely post here, but I’ve slowly been making the transition away from this platform. Not sure if/how long I’ll stick around. If you’d like to, catch me on Bluesky . ✌️

(Tonight’s tomato tart for whatever algorithm exists at this point.)

11/22/2023

Wondering how you might greet someone at an upcoming social or family gathering? Hint: don’t make it about their appearance! (Or the food that’s on their plate, or the food that’s not on their plate, etc.)

Find another way to connect that doesn’t involve body or food shaming — there are so many other things to talk about! See today’s post for examples of what to say, and take a moment to practice if you’re feeling unsure. Your friends and family members will be thankful.

11/20/2023

With (American) Thanksgiving just around the corner, and many other holiday gatherings on the horizon, a topic that often resurfaces in my counseling sessions is (unsolicited) comments from others. These might include comments about body size, weight, appearance, or food choices. While often not intended to be harmful, commenting on someone else’s body, eating habits, or food choices usually is.

If you have found yourself at the receiving end of one of these comments, you know how insensitive and out of touch they can feel. So, what can you do? Out of respect for yourself, your body, and your behaviors, you can focus on setting boundaries. Though you can’t predict how others will respond, you can honor yourself and your feelings by taking steps to dismantle the systems.

Setting boundaries might look like:
• Telling Auntie Susie that, “I know you mean well, but I’m working on embracing body neutrality right now and talking about my weight and body size isn’t helpful for me.”
• Sending an email ahead of time to friends/family members and telling them that you’ve been working really hard to challenge anti-fat bias and embrace the body you’re in, and that you would love it if they could support you.
• In response to food shaming (“you’re going to eat THAT?”) you might say, “I think all foods have a place in my diet and trust myself to enjoy the foods I want in the amounts that feel right to me.”
• Setting a hard limit. “I’m not going to discuss dieting.”

If the above doesn’t work, or you’re not ready to address the topic directly:
• Create space. Give yourself time to process, decompress, and take time to support you and your wellbeing.
• Change the subject. Try shifting the conversation away from how you look to how you feel: “I’ve actually been more focused lately on doing things that maintain my energy and help me feel grounded. I try not to focus on my weight as a measure of how I feel.”
• Set an example. Talk about yourself and others kindly.
• Engage in other ways. If body/weight/food discussions always happen around gatherings that involve food, suggest that you do something different like see an art exhibit, go bowling, or go holiday shopping instead.

Taking care of you isn’t always easy but it is important. What other ways have you set boundaries around body/food in your interactions with others?

(Stay tuned for Part 2 coming soon - How to Talk to Someone Without Commenting on Their Weight)

03/28/2023

Thank you, for bringing plant-based eating to National Nutrition Month.

As we round out the month, consider eating with the environment in mind by getting creative with plant-based recipes and trying new foods!

03/24/2023

Strawberry milkshake, anyone? 🍓 😋

My youngest developed this recipe originally as a frozen homemade smoothie pop, but once we tried the liquid we knew it was also going to be a new favorite smoothie recipe.

This “smoothie” is reminiscent of a strawberry milkshake. It’s naturally sweet, creamy, slightly elevated with the lemon juice, and oh so strawberry-y. Because she often sees me adding lemon juice to things - from soups to oatmeal to pasta dishes - Little E now believes it is the key ingredient to everything delicious. Who am I to argue? 😉 🍋

We enjoy this on its own, and sometimes as a beverage alongside meals. If your kids are sometimes reluctant to drink milk (like mine), this is an easy (and tasty) way to get those nutrients in alongside an extra serving of fruit. Win win. 🍓🥛

This recipe makes about 2 large servings or 4 smaller ones.

Enjoy!

03/04/2023

I might have (very sadly) missed the live event this morning due to being buried up here on the Mt. Washington of the Valley, but I got a virtual run in to show my support for and

Thank you to all involved in putting together and executing this event each year. With a 100% volunteer board of directors, the individuals who keep WAMDA running and put on all the events the organization sponsors each year spend countless hours outside of their already busy lives.

And thank you to The Food Bank of Western Massachusetts, for working tirelessly to fight food insecurity, bring resources to those who need them, and support legislation to keep and expand services.

02/01/2023

Plants really are the best medicine. 🌱

Lemon-Turmeric Tea, for all your anti-inflammatory needs.

Simply mix a cup of water, juice of half a large lemon (or a whole small one), 1/4-1/2 cup milk of choice, 1/2 tsp ground turmeric, and a pinch black pepper and heat in a saucepan on stovetop until warm. Add honey to taste. 🤩 I find this “tea” to be refreshing yet comforting.

Turmeric carries a bitterness with it that sometimes requires some adjustment to get used to. If you don’t like the taste, try starting with just 1/4 tsp and see how you do. You can increase gradually from there.

I prefer turmeric to using NSAIDs like ibuprofen, because it’s gentler on my stomach and microbiome overall, and works well for me. As always though, you have to make the decision that’s right for YOU and YOUR body. 😊

01/30/2023

Newly-minted 7-year-old wisdom:

Me (to 7-yr-old, after having run a half marathon yesterday and REALLY not wanting to run another 5 today): What would you suggest if someone has to do something, but really doesn't want to do it?

7 YO: have gummies with it.

Me: challenge accepted.

In truth, I often use other techniques, but why not try something new? 😉

What helps you get through something that you don’t want to do, or that you know will be uncomfortable?

01/18/2023

Welcome back to the Athlete Series — a series of reminders for athletes and active individuals based on my years of experience working with this population.

Reminder 4 is to OPTIMIZE PRE/POST WORKOUT NUTRITION and NOTICE THE DIFFERENCE. 💪

Dialing in pre- and post-workout nutrition can significantly impact how you feel, how you respond to, and how you recover from training/competition. Eating enough and eating appropriately on a daily basis counts for a lot, but if you’re not paying attention to nutrition surrounding the exercise session itself, you’ll likely fall short of optimal performance. 😢

Not sure how to best fuel or refuel from your exercise sessions? Reach out to me to see if meeting with a sports dietitian could be the missing piece in your training! Each client who works with me receives a comprehensive analysis, individualized recommendations based on your activity, food preferences, body type, medical history, and goals, and access to the most up-to-date nutrition research and advice (sorry, no fad diets here!). Nothing is forced — we work together to come up with the best plan for YOU and YOUR particular needs. 😊

Happy fueling!

01/17/2023

Snack Attack: Dehydrated Apples! 🍏

I have been making these on repeat for the last month, because they are gobbled up more quickly than I can make them!

These dehydrated apples are naturally sweet, a tiny bit tart, great for snacking on alone or as part of a larger spread, and as chewy or crunchy as you’d like them.

To make, simply core and thinly (and evenly!) slice as many fresh apples as you’d like (I’ve found that I can fill my dehydrator with 3-4 apples), line them on dehydrator sheets (avoid overlapping), stack your sheets, and prepare to wait for deliciousness. Dehydrate at 135 degrees F for 8-12 hours, or until desired texture is reached (hint: they crunch up as they cool).

My family prefers Granny Smith apples for these - the sweetness is concentrated in the drying process and it balances the tartness perfectly. 🍏 Any apple works, though.

Don’t have a dehydrator? You can make these in an oven, too. Set on lowest temp, place the slices on a parchment-lined baking sheet or on a cooling rack set over a baking sheet, and watch for desired doneness - anywhere from 2-6 hrs could do it, depending on your oven and the temperature.

We don’t mind if they oxidize a bit, but if you don’t like them with a bit of brown (or you’re going to gift them) set the apple slices in a mixture of water & lemon juice before dehydrating (about 1 TB lemon juice for 3-4 cups water).

Want to spice them up? Add some cinnamon (or ginger, or both!) before drying. Super tasty as well.

This snack is family approved, easy, and always a hit. Hope you enjoy! 🍏

01/14/2023

Attention athletes and active individuals -- I want to see your meal photos!

Please comment below with images of meals you've eaten -- breakfast, lunch, dinner, in a bowl, on a plate...anything works! Bonus points if the photo also includes any drinks you might have had! Please also include a description of what the meal included and whether it was just a regular meal or if it was a pre-workout or post-workout meal. (No judgement here -- I am looking for ALL types of meals and cuisines.)

Images may be used in some upcoming presentations. Posting indicates that I have your permission to use the image(s) (with photo credit if you'd like -- please indicate).

Thanks, and Happy Fueling!

11/28/2022

Vegan Thanksgiving recap.

While the most important part of this holiday (for me) is the gathering of loved ones, it is a great holiday to be vegan. And I am lucky that about 40% of my family group is plant-based, so there are always plenty of options. 👍

Review in photos:
1) Fig toasts with pea shoots
2) Crispy rice paper encrusted tofu with carrot-mushroom sauce, cranberry-oat sweet potatoes, cranberry jelly, herbed whole wheat stuffing, steamed green beans with gremolata, and garlicky mashed potatoes. All so good (except stuffing which I try every year and never enjoy)!
3) Turkey cupcakes (mom made these - everything is vegan except for the candy melt feathers, which were plucked! 😬 (vegan apple-berry pie and homemade vegan vanilla bean ice cream not pictured — and I wasn’t feeling dessert on this day so saved mine for later.)

Yum!

Whether you celebrated the holiday or not, I hope each of you spent the day doing something you enjoy. 🧡

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Amherst, MA
01002

Website

http://www.eat-run.com/

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