Are you eating enough

We all strive to be healthy and make sure we aren’t over eating and eating the right food. As I decided as part of my training for my second half marathon to read Matt Fitzgerald The New Rules of Marathon and Half-Marathon Nutrition I decided it was time to to a good hard look at my nutrition. 

Using MyFitnessPal I logged my meals for a few days then pulled out my Sports Nutrition book  by Nancy Clark and did some calculation. The numbers that I came up with were shocking. I was eating anywhere from 1000-1400 calories. I know you are going to read this and be like “don’t you have a background in this….. and you were only consuming that?” 

Yes I do have a background in nutrition and have strived very hard to eat healthy and fuel my body and teach my students and athletes about proper nutrition. I never had calculated what my body actually needs and let me tell you it brought light to so many issues. 

According to Nancy Clark you need to find out how much you should actually weigh: 100 lbs for first 5ft then 5lbs for every inch after. Then to find out how many calories you should actually be consuming you must first find your resting metabolic weight. Take your weight or what you should weigh and multiply by 10. Your resting metabolic rate is the calories you need to live. 

I took my current weight of 132.5, equaling a RMR of 1325. Now when I saw that number and new the highest I got on a regular basis was roughly 1400 I was appalled at myself. How could I be starving myself when I preach to my students to EAT! I eat and I truley thought I was fueling my body correctly, clearly I had to reteach myself a few things! 

After finding my RMR I had to figure out my activities of daily living. This is how active you are throughout the day without any purposeful exercise: sedentary add 20-40%; moderately active 50%; very active 60-80%.

1325 x .5 =662.5 take this number and add it to your RMR my number is 1982.5. This is the number you need to perform every day tasks! YIKES! What have I been doing to my body over the last few years? This explains why I feel tired; why I would be throughly exhausted on a 2 mile run; why my period has been a bit screwy; and probably why I have been moody, irritable, and easily agitated. 

Next, Clark tells you to add your calories burned during purposeful exercise to the number you just came up with. I then went through my strava account and averaged my calories burned on 3, 4, and 5 mile runs just to give me a base. When I run I should be eating anywhere between 2100-24000 calories. That will go up as my miles go up. 

Along with finding I need to up my calories I learned about the 2-Diet rule in my Marathon Nutrition book. Simply put it states within the weeknyou should eat more veggies than fruit; more fruit than nuts and seeds; more nuts and seeds than fish and lean meats; more fish and lean meats than whole grains; more while grains than dairy (dairy alternative); more dairy than refined grains; more refined grains than fatty meats; more fatty meats than sweets; more sweets than fried foods. Fitzgerald talks about stocking up on fruits and veggies and adding nuts,seeds,whole grain and lean meats for balance and really try to limit the other categories as much as possible. 

It has been two week since I have taken action in changing the way I eat. I have become more conscious of how many calories I eat during the day and make sure those calories are coming from nutrien dense foods! I do leave Saturday or Sunday as a non documented day. If there is definitely one thing I learned over the last few years you cannot and should not deprive yourself of those foods you love! You should be able to have a treat in moderation of course 😉 and that is what 1 day a week is for me. I’d do not go crazy at every meal but if I want some vegan ice cream I’ll have it! 

These last two weeks have done amazing things for me athletically. I have felt amazing and been able to maintain a good constant pace when I run. I don’t feel as tired after working out. Before I could go 1-2 miles and feel ok and after that I struggled to keep a good pace and would start to feel exhausted.  I feel refreshed and most importantly I am becoming a better role model for my daughter and my athletes. 

I encourage you to take the time and see if you are eating enough and then evaluate where your calories are coming from. When you start making you better you can become that great role model for others! 

Clark, N. (2014). Sports Nutrition Guideline (5th ed.). Champaign, IL: Human Kinetics.

Fitzgerald, M. (2013). The New Rules of Marathon and Half-Marathon Nutrition. Philadelphia, PA: Da Capo Press.



Pumpkin pumpkin everywhere

Who doesn’t love pumpkin? You can do so much with it from pie to Overnight Oats to smoothie bowls to nice cream. The options are endless and to boot you are getting in a veggie serving!! 

Since the time change my daughter has been getting up at 4/4:30 am. Today she decided to wake up and play at 3:30am so of course after playing in bed I decided to get creative in the kitchen with the leftover pumpkin pure from the pie I made this weekend.

Let me tell you this bowl did not only look delicious it tasted so good! You got your veggies, fruit, and depending on what you put on top you get seeds and whole grains.  This is a great balanced breakfast to fuel you for the day. 

You will need a food processor with an S shaped blade to mix all the ingredients together


  • 1 frozen banana slices
  • 1/2 C pumpkin pure
  • 1 tbsp almond butter
  • 3/8 C Almond-coconut milk blend
  • A few dashes of cinnamon, nutmeg and clove (add as much or as little as you would like)
  • Optional toppings: pepitas, chia seed, unsweetened coconut flakes, kasha cereal/granola that is low in sugar and filled with whole grains


  • Place pumpkin, banana, almond butter in food processor and begin to blend. 
  • While food processor is on blend in milk (if you want it thinner you can add a bit more; thicker add less)

Take hold of the fall season and get in your veggies by enjoying some pumpkin in a healthy way!

Busy in the kitchen

This afternoon I decided to get busy in the kitchen making some healthy snacks for this weekend’s trip to Boston. As my husband started roasting coffee I suggested we try making our own chocolate covered coffee beans. I will be quite honest with you they were an epic fail and made us both sick to our stomach.

On a better note these delicious walnut date energy balls were to die for! With no added refined sugar these yummy morsels will satisfy your sweet tooth. You will need a food process or and an “S” shaped blade. This recipe made 17 balls at 50 calories each! Here is the recipe:


  • 1 cup dates
  • 1/2 cup walnuts
  • 1/4 oats
  • 2 Tbsp maple syrup
  • 2 Tbsp ground flax seed
  • 2 Tbsp unsweetened flaked coconut


  1. Place dates, walnuts and maple syrup in the food processor and blend until it becomes a chunky paste
  2. Mix in oats, flax seed and coconut
  3. Pulse until fully mixed
  4. Measure a tablespoon of the mixture and round into a ball until mixture is gone
  5. Refrigerate for 30 minutes
  6. Enjoy!


As a kid I grew up on roasted chickpeas. Today I decided to make some with a flare. Knowing my love for hot and spicy foods my mom had bought me chipotle, siracha and habanero seasonings. Today I decided to make some chipotle roasted chickpeas.

All you need is a can of chickpeas and chipotle seasoning, or really any seasoning you desire.

Serves 4: 99 caloriesimg_3101

  • Preheat the oven to 300
  • drain and rinse chickpeas saving 1 Tbsp of brine
  • once rinsed de-skin the beans
  • Mix beans, 1 Tbsp brine and 1 Tbsp seasoning
  • Spread on a baking sheet and slowly bake mixing the beans in the pan every 20-30 minutes to prevent burning.
  • Bake until desired dryness (I roasted mine about 1.5 hours)

Easy peasy crockpot chicken cacciatore 

Every Monday, Wednesday, and Friday are eithe crockpot or leftover meal days in our household. Tonight was a quick, easy and healthy crockpot meal for 5


  • 2.5 pounds bone-in, skinless chicken thighs and drumsticks or leg quarters
  • 1 28oz can crushed tomato
  • 1 red pepper chopped
  • 1/2 vadalia onion chopped
  • 1/4 tsp dried basil
  • 2 garlic clove crushed
  • 1 box whole wheat spaghetti ( or pasta of choice)


  • Mix all ingredients in a crockpot
  • Cook for 6-8 hours on low 
  • Cook pasta prior to serving
  • Plate up and enjoy!

Calories: 447; Fat: 12.2 g; Carbs: 55.3g; Protein: 36.7

Do you know the Muffin Woman?

You have probably heard of the Muffin Man who lives on Drury Lane well I present to you the Muffin Woman who lives on Healthy Road. This week is “C” week for Ari at her sitter’s so I decided to make carrot cake muffins and then my husband saw that I had bought pumpkin pure so asked for pumpkin muffins for the week.

As you all know I try my very best to make everything hearty and healthy (except for the occasional treat) that goes into my families mouths. Today I give you husband and daughter approved muffins!


Carrot Cake Muffins: Makes 18

Ingredients: img_2541

  • 1 cup white whole wheat flour
  • 1 cup oat flour
  • 1.5 tsp baking soda
  • 1/2 tsp baking powder
  • 1 tsp cinnamon
  • 1/4 tsp ground nutmeg
  • 1/8 tsp clove
  • 1/4 tsp salt
  • 1/4 tsp ground ginger
  • 2 large eggs
  • 2 tbsp soften coconut oil
  • 1/3 cup apple sauce
  • 1/4 cup agave
  • 1/4 cup maple syrup
  • 1 tsp vanilla extract
  • 2 cups shredded carrots
  • 1/2 cup raisins
  • 1/2 chopped walnuts
  • unsweetened coconut for topping


  1. Preheat oven to 350 degrees
  2. In a small bowl mix all dry ingredients
  3. In an mixer mix together eggs, apple sauce, vanilla, maple syrup, agave, and coconut oil
  4. Slowly mix in dry ingredients
  5. Put mixer on low and add carrots, walnuts and raisins
  6. Once all ingredients are fully mixed together scoop into a muffin pan
  7. Bake for 20 minutes
Calories: 137; Fat: 4.8 g; Carbs: 16.5 g; Protein: 3.1 g

Pumpkin Muffins: Makes 18 


  • 1 cup white whole wheat flourimg_2540
  • 1 cup oat flour
  • 1.5 tsp baking soda
  • 1/2 tsp baking powder
  • 1 tsp cinnamon
  • 1/2 tsp ground nutmeg
  • 1/8 tsp clove
  • 1/4 tsp salt
  • 1/4 tsp ground ginger
  • 2 large eggs
  • 2 tbsp soften coconut oil
  • 1/3 cup apple sauce
  • 1/4 cup honey
  • 1/4 cup maple syrup
  • 1 tsp vanilla extract
  • 1 cup pumpkin pure
  • 1/2 chopped walnuts
  • pepitas for topping


  1. Preheat oven to 350 degrees
  2. In a small bowl mix all dry ingredients
  3. In an mixer mix together eggs, apple sauce, vanilla, maple syrup, honey, and coconut oil
  4. Mix in pumpkin pure
  5. Slowly mix in dry ingredients
  6. Put mixer on low and add walnuts
  7. Once all ingredients are fully mixed together scoop into a muffin pan
  8. Bake for 20 minutes
Calories: 123; Fat: 4.9 g; Carbs: 13 g; Protein: 3 g

Banana oat pancakes

This morning I decided pancakes for me and my mini! As the hubby was out on a training ride I knew I could try something healthy and new! I have seen pancakes made with banana and oats all over Pinterest so this was a definite Pinterest inspired win, not only for us but my friend and her beautiful twin girls! 

Here is the scoop

  • 2 cups oats
  • 1 tsp baking powder
  • 1/2 tsp salt
  • 1 heaping tsp cinnamon (I ❤️ cinnamon!)
  • Blend all together in food processor, then add
  • 1 ripe banana
  • 2 eggs
  • 1 tsp vanilla extract
  • 1 cup milk alternative (I had Almond breeze almond/coconut milk unsweetened)
  • Blend until everything is fully mixes
  • Cook pancakes and enjoy!

Sevings: 5 (2 pancakes) calories: 307; fat: 7 g; carbs: 48.6 g; protein: 13.5 g

Vegan Spelt Flour Waffles

Lately Monday’s have been rough getting up. I don’t know if it’s cause I’m just so tired from the go go go of the weekend or that my bed is so comfy I do not want to leave it and just snuggle with Ari as long as possible!

When we finally did get up I wanted waffles I am a huge fan!!! I have been letting my fingers do some walking on searching for some healthy recipes. Leave it to Pintrrst! I came across this Vegan whole wheat waffle recipe by Vegan Family. I did change things up a bit. Here is the recipe I used


  • 1 3/4 cups spelt flour
  • 1 tablespoon all natural cane sugar
  • 1 tablespoon baking soda
  • 1 teaspoon cinnamon
  • Pinch of salt
  • 2 chia seed eggs (1 egg= 1Tbsp chia+3Tbsp water)
  • 3 tablespoons melted coconut oil
  • 1 cup coconut milk
  • 1/2 cup Origional unsweetened almond milk
  • 1 tablespoon agave


  1. Make chia egg and let sit for 10-15 minutes
  2. Add in all other wet ingredients
  3. Then mix in dry
  4. You will have a thick batter. Place in waffle maker and cook.
  5. Serve with fruit and maple syrup
  6. Depending on your waffle maker you will get between 4-6 waffles

Serving size: 5; Calories: 270; Fat: 11.5 g; Carbs: 37.7 g; Protien: 6.9g

    Their number of servings were 4 I threw all the batter in my waffle maker and had some oversized waffles. With the size of my waffle maker I could of made 5 good sized waffles. And let me tell you all you need is 1 they were so filling! 

    I topped mine off with some mango and maple syrup! Ari just had maple syrup and ate the whole thing!