The Runner’s Dietitian, Saint Charles, IL (2025)

01/02/2024

New Year, SAME Me - because let's be honest, those grand resolutions often lead to a quick burnout, plus, you’re already AMAZING, okay? 🎉

This year, let’s not make it about reinventing yourself.

Let’s make it about refining the amazing person you already are and achieving some of your badass dreams. No all-or-nothing goals, just real, sustainable changes that make sense in your life.

Think: nailing that first 5k or marathon, mastering a pull-up, or swapping late-night TV for a good book. These are the tangible, feel-good shifts we're after [unlike goals like weight loss, which is influenced by so many factors often outside your immediate influence] 🏃‍♀️📚

So, if you're ready to make this year genuinely impactful without the pressure of being a 'new you,' let's chat. Whether you just need one session to get you started or a more hands-on monthly program, I have something for your budget! My nutrition programs are all about setting you up for success in a way that's real and lasting. Seriously, my goal is for you to feel confident on your own and NOT need me after we work together.

Send me a 'NEW YEAR, SAME ME' DM and let's make those goals a reality. Here's to a year of big wins and embracing the awesome person you already are! 🌟🥳

10/18/2023

This year, can we just NOT with the “here’s how many calories you’ll need to burn to earn that Twix bar.” 🫠

Every year, I’ve seen clients (and past Ellen too!) go through the inner struggle of becoming anxious with a looming holiday, trying to plan for all the treats and how to fit them into macros or nutrition plans, adding extra miles onto runs to “make up” for having some candy, trying to eat all of the candy so that it’s gone and out of the house… or throwing it all away because the idea of having it in the house is crippling.

This is exactly why I’ve created my Guilt-Free Halloween masterclass. This FREE class is for you if:

🎃 You’ve found yourself feeling in the dumps after a holiday because you didn’t stick to your plan, totally overdid it on treats, and spiraled into a mess of negative emotions.
🎃You want to be able to enjoy Halloween candy and treats without the guilt or shame.
🎃You want to feel confident making food choices that support your health and performance goals AND allow you to eat what you want on and around the holiday.
🎃You want to be fully present with your kiddos while trick-or-treating.

It’s all going down one week from today at 8pm CST in my Facebook group.

Let’s make this the year you finally get to enjoy the holiday season to the fullest.

Stress about travel, stress about coordinating family stuff, whatever busy things you have going on… but don’t stress about food. That’s the fun part 🍬

DM me MASTERCLASS to save your spot for next week’s class! It’s going to be SO GOOD 🔥🤩

10/16/2023

When you stop creating outrageously strict rules for yourself, that’s when you can finally start living 🎃

Ever dread Halloween because it kicks off a season of food stress? What if you could enjoy all the holiday treats without ever feeling out of control or drowned in guilt and shame?

Imagine being more present with your kids during trick-or-treating, or just enjoying the festivities without that constant food chatter in your mind 🍬

I’m hosting a FREE Masterclass that’s all about navigating eating through Halloween and beyond, guilt-free.

And no it won’t involve earning your food, “tricking” your cravings, or doing mental math to figure out how to fit in a Reese’s. Promise 🫶

It’s all going down Wednesday the 25th at 8pm CST 🗓️

DM me ‘MASTERCLASS’ to join our Facebook group where you’ll get all the details first. Trust me, you won’t want to miss this 🎉 (but the replay will be in the group if you do)!

10/11/2023

🏃‍♀️ NEW BLOG ALERT 🚨

Struggling with body image or food guilt, especially as the holidays approach? My latest blog post tackles how to truly respect your body for better running performance and a happier you.

This is a must-read if you're looking to learn about improving your relationship with yourself and food, especially with the fast approaching holiday season 👻 🎃 🎄 read it here and be sure to subscribe to the email list! I've got something BIG coming that you won't want to miss! 🎉https://www.therunnersdietitian.com/blog

P.S. you don't have to be a runner to benefit 😉

09/23/2023

Is it okay to eat emotionally? Is turning to food during times of difficult emotions a healthy coping mechanism?

New blog post up covering Principle #7 of Intuitive Eating: Cope with Your Emotions with Kindness

Check it out here: https://www.therunnersdietitian.com/post/intuitive-eating-principles-for-runners-cope-with-your-emotions-with-kindness

09/01/2023

Intuitive eating isn’t just eating whatever you want all day everyday. It’s not saying f*k it and going ham on a whole bag of Doritos and following it up with a milkshake because “yolo”.

But you can definitely eat Doritos and milkshakes, and whatever else you want.

Intuitive eating is the perfect blend of eating whatever you want AND making choices that respect, nourish, and care for your body.

I’ve had this question come up quite a bit lately: what if I need to make dietary changes because I have [insert health condition like high blood pressure, high cholesterol, etc.]?

You have to learn to:
✨ trust your body
✨ choose both foods that bring joy and that nourish your body
✨ allow yourself unconditional permission to eat

If you’re used to relying on tracking macros or other diet restraints for guiding your food choices, letting go can leave you feeling like a fish out of water. Totally lost and not sure what to do (or eat).

My 1:1 program is 12 weeks of high level guidance, support, and education that will give you the tools to confidently fuel your body without the number obsession or strict food rules so that you can start spending your precious time and energy on the things that actually matter to you.

We can work on specific goals related to bloodwork or other health conditions while ALSO developing your intuitive eating skills. Or, if you’re interested in having bloodwork done, my clients get an exclusive 30% discount with InsideTracker so we can really go all in on optimizing your health.

DM me TELL ME for more info on how the program works and what you can expect if we work together 🫶

08/23/2023

Continuing our series on Intuitive Eating for Runners.

I’ve combined principles 5 and 6 here because they really go hand in hand!

Eating to fullness is important (and something I see a lot of people avoiding…more on that in a moment) but it’s also important that we feel satisfied after we eat!

You know that feeling when you ate and you feel physically full, but it wasn’t really what you wanted so you’re still kind of looking for something else?

It’s important to choose foods that you actually LIKE and want to eat while nourishing your body. This way you’re feeling both full and satisfied.

If you have a long history of dieting, you might avoid the feeling of fullness because you associate it with overeating, but it’s so important to unlearn this thought process.

Feeling full and satisfied means you will be much less likely to overdo it later.

If you’re interested in reading more about these principles and others, be sure to check out the blog at www.therunnersdietitian.com/blog and stay tuned for principle number 7!

08/22/2023

Running a Fall half? It’s coming up fast! Now is the time to experiment and nail down your fueling strategy.

In order to be successful, you will need to plan every part of it.

How many carbs do you need for your carb load?
Should you do 1 day or 3 days of a carb load?
What carbs sit well with you during a carb load?
What pre-race breakfast will you eat?
What products are you going to use to hit your carb goals?
What about your fluid needs?
Will you carry fluids, use the aid stations, or maybe both?�How will you hit your sodium needs?

These are just some of the questions you need to be asking yourself as you get ready for race day.

If you haven’t started yet, start now!

If crunching all the numbers and experimenting with different approaches is totally overwhelming you… message me FUELING and I’ll show you how you can create the perfect plan to get you across the finish line feeling STRONG instead of completely fried.

08/09/2023

New on the blog www.therunnersdietitian.com

The 4th principle of intuitive eating is: Challenge the Food Police.

The Food Police isn’t an external source of authority though, it’s actually an internal source of negativity.

There are a lot of external factors that can encourage the food police though. Social media is a great example of this! If you’re constantly exposed to influencers who are promoting strict diets or fat-burning supplements, this can trigger your own thoughts to become negative towards food.

The Food Police can be rigid food rules you’ve set for yourself, like strict tracking macros or avoiding certain foods because they’re “unhealthy”.

Challenging these thoughts is an important step for you as a runner because it’ll allow you to start seeing food as something that will HELP you reach your goals, rather than hold you back from your goals.

And you know I have to say it every time. Most runners aren’t eating enough!

Food rules and restrictions only make sufficient fueling more difficult. This is why we’re doing this series on Intuitive Eating.

So this week, focus on these two things:
1. Question the food rules you have for yourself. How are they serving you and your runs? Are they holding you back from eating enough and ultimately causing you to feel exhausted, irritable, and burn out?
2. Give yourself unconditional permission to eat ALL foods and enough of them to support your level of training 🏃‍♀️

How are you guys enjoying this little series? Comment below and let me know what’s resonated with you so far!

08/08/2023

The most common complaint I see come through on new client intake forms is:

😴 low energy 💤

It’s SO common for runners to feel exhausted from higher mileage and keeping up with everything else in life… kids, housework, full time jobs, school, all the things.

But it doesn’t have to be that way.

Low energy levels are not “just part of training”.

The truth is: most runners just aren’t eating enough.

If you’re getting your runs in but then dragging through the rest day…feeling like the slightest inconvenience is going to send you over the edge 🫠

It’s time for a change. It’s time to:

🤩Learn how to feel your best on your runs and in your day to day life
…without tracking macros or calories.
…while regularly incorporating foods you’ve been trying to avoid like pizza, pop tarts, ice cream, you name it.

You’ll unlock your true running potential with my realistic and sustainable approach to nutrition 😮‍💨🏃‍♀️🔥

When you start fueling your body properly, you will immediately feel the difference in how you perform on your next run, recover afterwards, and feel the rest of the day.

So let’s do this! DM me “I’M READY” and I’ll reach out to chat about how we can work together 🫶

08/04/2023

Prepping for a long run this weekend? Save this post and start planning your fuel!

Fall races are around the corner and training miles are getting longer. If you’re still feeling completely exhausted after your long run and like you don’t have the energy to get through the rest of the day, save this post for later.

You need to have a plan in place for fueling before, during, and after your run and it’s a really good idea to start mimicking race day as much as possible.

So try to nail down your dinner the night before.

Nail down your breakfast the morning of.

Figure out what fuel sits well for you and stick to it.

Now is the time to prioritize fueling and make sure you have a strategy that feels good for you during the run AND after the run.

You don’t have to spend the rest of the day on the couch. It’s 100% possible to knock out those miles and still have energy to spend the day with the family, get groceries, whatever you have on tap.

This post has some solid general guidelines, but if you feel like you’re already implementing the basics and you’re still not feeling great, send me a message!

Do you do your long run on Saturday or Sunday? I’m a Saturday long run girl for sure 💯

08/03/2023

You’ve likely heard of the recommendation 3:1 or 4:1 carb to protein ratio for recovery and there may be some truth to that for a lot athletes.

But the most important thing for recovery is getting enough protein (20-40 grams) within 30-60 minutes along with carbs. The exact amount of carbs needed to recover will depend on your body size and the run/workout you just completed, but the biggest take home is to get BOTH because they work together to repair and build muscle and replenish glycogen stores so you’re ready for the next run.

Chocolate milk is really great because it contains protein, carbs, and even a good amount of sodium which can help with rehydrating after the run. However, drinking one chocolate milk isn’t going to cover your full recovery. It’s a perfect option to grab when you don’t have time for more, but make sure you’re continuing to replenish glycogen in the hours after the run.

One other thing to keep in mind - most chocolate milk won’t have enough protein to stimulate muscle protein synthesis, so consider a bigger serving or adding a protein source to it.

Options like Fairlife can be great because of its higher protein content, but it’s also lower in carbs, so you’ll need to be sure you’re getting those in addition to it if you prefer Fairlife.

What’s your favorite recovery drink? Are you a chocolate milk drinker?

The Runner’s Dietitian

01/02/2024

10/18/2023

10/16/2023

10/11/2023

09/23/2023

09/01/2023

08/23/2023

08/22/2023

08/09/2023

08/08/2023

08/04/2023

08/03/2023

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