Bold Plate Nutrition

04/22/2025

My cholesterol spiked after surgery… and no, I’m not freaking out.

Back in January, while I was training consistently, my labs looked solid:
🧬 Total Cholesterol: 173
🧬 LDL: 100
🧬 HDL: 60

Fast forward to April—after 6 weeks off training to recover from surgery—and here’s what changed:
🚨 Total Cholesterol: 246
🚨 LDL: 132
🚨 HDL: 91

Same diet.
Same hormone therapy (1mg estradiol daily).
But way less movement + the inflammation of healing = a temporary shift.

🧠 Here’s what this shows:
➡️ Labs can change a lot in just 3 months.
➡️ Movement matters more than people think.
➡️ Genetics always play a role.
➡️ And no—one abnormal draw doesn’t mean you need meds.

You don’t need to panic over numbers without context. You need to zoom out, look at the full picture, and have a plan.

Fuel smart. Train hard. Know your numbers.

And yes—get your labs checked regularly. Your body is always adapting.

Comment “LABS” if you want help figuring yours out.

04/02/2025

I’m two weeks post-op from explant + lift surgery. What better time to sign up for my first ultramarathon? 💁🏻‍♀️

10/24/2024

Shame doesn’t motivate long-term change—it just leads to guilt and burnout. Real growth comes from self-compassion and feeling supported. Let’s focus on empowering each other to create positive habits that last! 💪

06/26/2024

Struggling to hit your protein intake? Not sure what to make for breakfast?

I created a High-Protein Breakfast Recipe ebook with 30 high-protein breakfast recipes!

All recipes have a minimum of 25g of protein each with notes for dietary changes and leftovers.

Immediate download upon purchase!

https://buy.stripe.com/3cs4jHfyecLOeTS6oo

06/04/2024

Crisis averted, but it got me thinking…

As a Dietitian, I know what to do, and all the angles to hit to help people from feeling terrible about their bodies, their food, their dietary choices, and everything else surrounding that.

Over the years, it’s actually something I’ve gotten really good at working with clients and helping them to release some of the stress they feel around food, exercise, and what they are “supposed to be” doing for health.

Ever since my kids were little, I have supported all of the positive body image things in every way.

But like they always say, once your kids get to a certain age, their peers have more control over them than you ever will.

So, what do you think…

When it comes to body image, can we teach self-acceptance or is it something that has to be learned through, age, wisdom and struggle?

05/29/2024

🌟 SHARE THIS POST!

Ever wondered which drinks keep you hydrated the best? 🚰

🤓 A study by Ronald J. Maughan and team developed the Beverage Hydration Index (BHI) to find out!

📊 The beverage hydration index (BHI) is a quantitative method for comparing how well different drinks hydrate you relative to water. It measures how much of a drink is retained in the body two hours after consumption compared to the same amount of water. The higher the BHI, the more fluid is retained.

🥛 Surprise! Oral rehydration solution, full-fat milk, and skimmed milk topped the charts with higher BHI scores, meaning they're great at keeping you hydrated.

👉🏻 Oral rehydration solutions are beverages made of water, sugar, and electrolytes.

But don't count out your favorites just yet – cola, tea, coffee, lager (in moderation), OJ, sparkling water, and sports drinks all held their own against plain water.

👉🏻 The takeaway? Drinks with more nutrients and electrolytes tend to hydrate you better, while moderate amounts of caffeine and alcohol didn't significantly affect the results.

🍫This is one of the reasons why chocolate milk makes an awesome post-training recovery beverage!

📈 So next time you're choosing a drink (besides water), think about the BHI – it could be your secret weapon for staying hydrated all day long! 💧

Note: Water is considered the most essential nutrient. Yet, achieving an adequate total daily water intake may vary due to a number of factors, including the environmental temperature and the individual’s physical activity, body composition, age, and food/fluid intake.

Vote what topic you want to learn about next below! 👇🏻
1. How much fluid do I need per day?
2. How do I properly use electrolyte supplements?

05/26/2024

My body is not my business card and my food choices are not a representation of my intelligence and competence as a highly educated Registered Dietitian.

I get the nastiest comments when I show that I eat Ramen, when I say I'd rather carry some body fat (because my training feels solid and my mind just feels better), and when I don't say no to donuts or candy. 🤦🏻‍♀️

Newsflash... just because you eat, doesn’t mean you’re an expert in nutrition.

Just because you lost 50 pounds doing keto once (or thrice… TRUTH), that also doesn’t make you an expert in nutrition.

The science of nutrition is complicated and nuanced; RDs are required to have extensive schooling and licensure for a damn good reason.

We have to understand much more about the human body than the average person is capable of grasping from an online article, or ANY online certification. 🤷🏻‍♀️

RDs make recommendations based on applicable science and research (not just our own personal stories) because we understand how difficult and nuanced nutrition and the human body is.

With that being said, what if we are onto something here? 🍜

What if the food freedom we experience every day is something that would benefit your life greatly?

What if nutrition didn’t have to be that stressful? Restrictive? Soul-sucking and tiresome?

Restrictive eating behaviors don’t work on humans. Period.

Food is an amazing part of life! So what if you learned how to lean into that without constantly feeling like you’re doing something wrong?

And I get it, I was once there too.

🗣️There’s NO such thing as a “good” or a “bad” food, it’s your overall picture that matters the most. There’s no need to get hung up on the details!

And that’s why we RDs eat Ramen, and we enjoy all the other things that we love without shame or guilt.

I lift weights because I want to be and feel strong; I’m not trying to be on the cover of a magazine at 48.

I love my cardio for stress relief, my heart health and because I want more time with my kids.

I enjoy the f**k out of my food, and I know how to balance things out; I’m not obsessing about the size of my pants anymore, I’m done with that.

Are you done too?

05/13/2024

I did it! Two graduate degrees ✅ - Master’s of Science in Nutrition and Exercise Physiology. 🤓👩🏻‍🎓

04/29/2024

Join us on our journey as we tackle the goal of 18 training miles for the PCT 50 Trail Race on May 11, 2024, pushing our limits and sharing insights and laughs along the way.🌲🏃🏽‍♀️🤪

🏃🏽‍♀️I've spent the last year + training for my first 50 mile trail race. Unfortuneately, after running about 30 miles per week consistently, I had to stop and take a break a couple months ago due to some nagging structural injuries.

🏋🏽‍♀️ During my break from running, I've been more focused on lifting and building muscle, while ensuring I give myself proper nutrition, rest, stress-management and time with my kids.

💁‍♀️ My trail-running partner and I (Hi Nicole!) decided to see how today's 18-mile trail run would go, to gauge where we are at with coming back to the trail running game.

We are both seasoned trail runners, but we are new to the PCT 50. We used this run as a learning opportunity, understanding that we may not make it through all 18-miles after our break from running. And just like I teach my clients, we show that perfection is NEVER the goal and having fun, learning new things and enjoying yourself in your chosen sport or method of movement is most important.

💪 In my role as a Registered Dietitian & Exercise Physiologist at Bold Plate Nutrition, I tailor nutrition plans to meet the unique needs of everday athletes, ensuring that their dietary choices align with their specific goals and support optimal performance in their respective sports. Whether it’s improving overall health, enhancing endurance performance, promoting recovery, or fueling strength and muscle building, my expertise as an RDN & Exercise Physiologist is dedicated to empowering you to achieve your big and bold performance aspirations through targeted and personalized nutrition strategies.

Discover how properly fuel your long runs and learn tips to enhance your own endurance through my 1:1 coaching program. Don't forget to hit subscribe for more training adventures, nutrition tips, quick easy meals and more! 💪

🌟Do you need personalized nutrition support to fuel your athletic goals? 1:1 Nutrition Coaching Program here:

https://l.bttr.to/lcEAq

Join us on our journey as we tackle the goal of 18 training miles for the PCT 50 Trail Race on May 11, 2024, pushing our limits and sharing insights and laug...

04/26/2024

As a Dietitian who helps people gain muscle for health and longevity, I get asked about supplements A LOT. I don't recommend many, but this is one I do recommend! There are SO many beneficial aspects to this supplement! Are you taking creatine yet?

01/15/2024

Such an incredibly valuable take on fueling/fueling sources during endurance activity!

During long runs/endurance races... in order to keep going (without feeling like absolute s**t, or hitting a huge wall) our main priority is to refuel, which is why fast absorbing fuel sources are best - glucose/sugar.

It's important to understand that we need quick-digesting sources of energy, since blood is shunted away from the digestive system, in order to carry oxygen to working muscles for efficiency.

I teach my clients to fuel during training runs, the same way they would in a race. Do you need help with your fueling strategy?

There’s an implicit message floating around endurance sports that equates processed food with “guilt.” Here’s why we think that's bogus.

11/03/2023

Hi there! If you’re new to my page, welcome! I spend most of my time over on IG or TikTok, so let me put the links here! 😊

TikTok
https://www.tiktok.com/Bold Plate Nutrition

Instagram:

https://www.instagram.com/boldplatenutrition?igsh=OGQ5ZDc2ODk2ZA%3D%3D&utm_source=qr

Work with me:
https://l.bttr.to/5S2e8

Practice management for wellness professionals