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Eat 2 Perform Inc.

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Los Altos, CA
Eat 2 Perform Inc.

Counseling athletes and active individuals on optimal nutrition for exercise training, competition, One change at a time despite what your goals are.

This is not a one size fits all approach - what may work for you may not work for the next person so it is the goal at Eat 2 Perform to understand your needs, your personality and your body make-up in order to offer realistic and personal solutions to your nutrition and health concerns. We believe and have seen success in our approach of taking baby steps.

04/30/2025

Blanch your veggies like a pro: bright, crisp and full of flavor 🌿

Blanching might sound fancy, but it’s actually a super easy trick to help your veggies look and taste their best. All it means is giving them a quick dip in boiling water, then stopping the cooking right away with a cold ice bath. This keeps them bright, crisp-tender, and packed with fresh flavor—perfect for spring cooking!

Right now, asparagus is in season and absolutely delicious. Blanch it for just 2–3 minutes, cool it down in ice water, and you’ve got beautiful green spears that stay snappy and sweet. Try tossing them into a lemony orzo or rice salad—they add the perfect pop of color and taste amazing with the fresh citrus flavor.

Blanching is a great way to prep ahead, boost flavor, and make your dishes look extra fresh. It’s a small step that makes a big difference!

What’s your favorite spring veggie to blanch? 💬

03/28/2025

🍝 Exploring High-Protein, High-Fiber Pasta Options

If you’re looking to add more nutritional value to your pasta dishes without sacrificing flavor, consider trying chickpea and lentil pasta. These plant-based alternatives offer a higher fiber and higher protein content compared to traditional wheat pasta, making them a great option for a more balanced meal.

✨ Why make the switch?

• Higher Protein: Chickpea and lentil pasta contain nearly double the protein of regular pasta, helping you stay fuller longer and support muscle health.

• More Fiber: These options are also packed with dietary fiber, promoting better digestion and aiding in blood sugar management.

• Naturally Gluten-Free: For those with gluten sensitivities, they offer a flavorful and nutritious alternative.

🍴Cooking Tips:
Both chickpea and lentil pasta cook similarly to wheat pasta but can become softer if overcooked. To maintain the ideal texture, aim for an al dente finish. Pair them with fresh veggies, lean proteins, and your favorite sauce for a wholesome meal.

Whether you’re seeking better-for-you meal options or simply exploring new flavors, chickpea and lentil pasta are versatile, nutrient-dense choices worth adding to your pantry.

03/20/2025

💪 Post-Workout Snacks & Meals for Recovery

✅ Protein: Helps with muscle repair (~20-30g for meals, ~10-20g for snacks).
✅ Carbs: Replenishes glycogen stores.
✅ Fats: Supports nutrient absorption
✅ Hydration: Rehydrate with water or add electrolytes if you’ve been sweating a lot.

Post-Workout Snacks (lighter recovery)
• Greek yogurt + honey + granola
• Cottage cheese + pineapple
• Apple slices + almond butter
• Protein shake + banana
• Hard-boiled eggs + whole-grain crackers

Post-Workout Meals (more substantial recovery)
• Grilled chicken + quinoa + roasted veggies
• Salmon + sweet potato + spinach salad
• Turkey and avocado wrap (whole wheat)
• Egg scramble + whole-grain toast + avocado
• Ground turkey or chicken taco bowl

💡 Tip: Snacks are ideal if you’ll eat a full meal later, while meals are better for longer-lasting recovery.

03/14/2025

Not Hungry After a Workout? Here’s What You Need to Know

You just crushed an intense workout—so why aren’t you hungry afterward? It turns out, exercise can suppress appetite by altering hormone levels and increasing certain molecules that reduce hunger. High-intensity training, endurance workouts, and hot environments are especially known to blunt post-exercise appetite.

But should you still eat something even if you’re not hungry? It depends on your goals:

🏆 For Competitive Athletes & Muscle Growth: Experts recommend refueling within 30–60 minutes to kickstart recovery, support training demands, and prevent energy deficits.

💪 For General Fitness & Health: If you’re not training for performance, it’s okay to wait until hunger returns—as long as you have a balanced meal within a few hours.

Ignoring post-workout nutrition for too long can impact recovery, energy levels, and performance over time. So if you’re pushing your body hard, consider a small, protein-rich snack to help it bounce back. We’ll share some ideas for post workout meals next.

03/12/2025

🥦Fresh vs. Frozen Vegetables: Which is the better choice?

Many people assume fresh vegetables are always the healthiest option, but frozen vegetables can be just as nutritious—sometimes even more so. Here’s why:

🫑Harvested at Peak Ripeness – Frozen vegetables are picked when they are fully ripe and nutrient-dense, while fresh produce is often harvested early to allow for transportation.
💊Nutrient Retention – Freezing preserves vitamins and minerals more effectively than fresh vegetables that spend days in storage and transit.
🔪Longer Shelf Life – Frozen vegetables last much longer than fresh, reducing food waste and making meal planning easier.
💵Cost-Effective – Frozen options are often more affordable, especially when certain vegetables are out of season.
🧂Best Practices – For maximum nutritional value, choose frozen vegetables without added sauces or salt and cook using methods like steaming or microwaving.

While fresh vegetables from a local source may have an advantage if eaten immediately, frozen vegetables remain a practical and nutritious alternative.

03/10/2025

🌱 Why You Should Be Eating More Beets!

Beets aren’t just vibrant and delicious—they’re a nutritional powerhouse packed with health benefits! Here’s why they deserve a spot on your plate:

✅ Heart Health & Blood Pressure Support – Beets are rich in nitrates, which help relax blood vessels, improve circulation, and lower blood pressure naturally. They can even enhance athletic performance by increasing oxygen flow to muscles! 🏃‍♂️💨

✅ Anti-Inflammatory & Antioxidant Boost – The betalains in beets give them their deep red color and act as powerful antioxidants, helping reduce inflammation and fight oxidative stress. This supports brain health, immune function, and overall well-being.

✅ Supports Digestion & Gut Health – Beets are loaded with fiber, which promotes a healthy gut microbiome, improves digestion, and supports regular bowel movements.

✅ Liver Detox & Blood Sugar Control – Beets help your liver detoxify naturally by supporting bile production and flushing out toxins. Plus, their fiber content helps regulate blood sugar levels, preventing spikes and crashes.

💡 How to Enjoy Beets?
✔️ Roast them for a caramelized, earthy flavor 🍠
✔️ Roast and blend with chickpeas and tahini to make a vibrant hummus
✔️ Blend into smoothies for a nutrient-packed boost
✔️ Pickle them for a tangy, probiotic-rich treat

02/28/2025

When should you be eating your last meal of the day?

Eating dinner shortly before going to bed may be affecting your sleep and causing discomfort. It is best to eat dinner a few hours before you plan to sleep to allow your body time to digest.

Otherwise, your body will still be working as you’re lying down and this can cause heartburn, acid reflux and interrupted sleep. Additionally, your metabolism tends to slow down which can lead to the calories in your last meal being stored as fat rather than being burned off.

If you do need to eat a late meal, choose a light option that is lower in carbohydrates or try to take a quick walk before winding down to stimulate your digestion and help regulate your blood sugar levels.

02/22/2025

Spilling the beans! 🫘

We have highlighted the importance of fiber and protein in the past couple weeks and beans are the perfect powerhouse of these two nutrients!

1/2 cup of black beans contains 8 grams of fiber which already puts you at 25% of your daily recommended amount.

Aside from protein and fiber, beans also contain a lot of potassium which can help control blood pressure and they are rich sources of copper, folic acid, magnesium, iron and vitamin B6.

Check your pantry for bags or cans of beans you may have forgotten about and try throwing them in a salad with veggies, a grain and a delicious dressing for an easy and nutritious meal this weekend 😋

02/16/2025

Protein for breakfast… are you getting enough? 🥚🫛🥣

A high protein breakfast has been shown to lead to increased muscle mass, energy expenditure, satiety hormones and glucose regulation. Adding more protein into your first meal of the day should leave you feeling satisfied and curb your desire to reach for sweets and snacks throughout the day.

Swipe through for some ideas to start your day off on the right foot. Many of these recipes can be prepped in advance and are great to keep on hand. Try whipping up a tofu scramble (even better if you freeze the tofu overnight) with some black beans, bell pepper and spinach for a balanced meal that is high in protein and fiber. Or if you’re craving something sweeter, try a Greek yogurt bowl topped with nuts, chia and h**p seeds, fruit and a drizzle of honey.

Check out for a delicious smashed edamame spread recipe that will wake up your taste buds and keep you feeling full.

Try adding a few more grams of protein to your breakfast for 3 days in a row and watch your energy levels improve and hunger cravings subside.

02/05/2025

🍅🥒Greek chicken bowls: a quick and easy recipe idea that is balanced with fiber, protein, healthy fats and vibrant flavor.

Recipe and photo from

Combine extra virgin olive oil, lemon zest and juice, garlic, oregano, salt and pepper for a quick marinade. Marinate boneless skinless chicken breast for 30 minutes while prepping the rice and veggies for this meal. Then, place the chicken on the grill for 5 minutes each side or pan fry. Serve with quinoa or brown rice for an extra fiber boost, chopped cucumber and tomatoes, kalamata olives and a sprinkle of feta and fresh herbs like dill and parsley.

Keep up your health this new year with quick meal ideas like this one that will brighten up your nights and help you feel your best.

01/31/2025

Is cereal bad for you?

Cereal has long been a popular breakfast choice marketed especially toward children with bright colors, fun shapes and eccentric animals on the packaging. The claims of fiber and adequate vitamin contents attempt to mask the high amount of added sugar in each box.

While cereal is fortified with vitamins and minerals like iron and folate that are important to our health, there are better ways to get these nutrients without the added sugar and refined grains which can cause a spike in blood sugar.

Choosing an unprocessed breakfast like eggs 🍳, greek yogurt and homemade granola or oatmeal with nuts and fresh fruit 🍓🫐will provide a better start to your day as they are higher in protein, healthy fats and nutrients. They also help keep you feeling full for longer unlike cereal which can be unsatisfying and leave you wanting to eat bowl after bowl.

Long story short, cereal is ok every once in a while, but should be replaced with whole food options for daily breakfast options to start off your day with energy.

01/23/2025

High Fiber Food Ideas:

🍓Chia seed pudding is a fiber rich powerhouse that is great to meal prep and keep on hand in the fridge to be enjoyed for breakfast or a snack throughout the day. Raspberries are a great topping and contain around 8 grams of fiber per cup!

🥑 Edamame and avocados make a quick and convenient high fiber snack. Edamame can be bought frozen in or out of the shell at the grocery store and just need to be steamed briefly before being ready to enjoy. They, along with avocados, are a great topping for bowls and salads, too.

🫘 Chickpeas can be made crispy in the air fryer or oven for a satisfying, crunchy snack or blended with olive oil and seasoning of your choice. It’s a delicious snd fiber packed dip. Enjoy with raw vegetables, whole grain crackers or as a spread on a sandwich.

These are just a few fiber rich ingredient and food ideas, but hopefully they provide some inspiration for things to include in the diet more frequently.

Address

Los Altos, CA

Opening Hours

Tuesday	8am - 6pm
Wednesday	8am - 6pm
Thursday	8am - 6pm
Saturday	8am - 12pm

Telephone

+16509412100

Website

https://eat2perform.com/

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