Thank you to the Running Room in Liberty Village for having me give a nutrition talk to their Begin to Run Group! Here is a summary of what we talked about today.

• There is no one size fits all eating plan. Everyone is very unique in their genetic make up, health history, activity level and nutritional requirements. It is very rare that I will put clients on identical meal plans although the basic staples may be the same. 
• Nutrition and health are very confusing as we get conflicting information from many sources such as the media, friends, experts, doctors, and companies promoting their own products
• It is very important to ensure that you plan out your meals to prevent hunger which leads to overeating, hypoglycemia and lack of energy, and in the long potentiallhy metabolism reduction or catabolism (muscle breakdown** this occurs when people frequently go very long times without eating or are on very low calorie diets, I have seen this too often in women).
• To ensure optimum metabolic rate aim to eat every 3-4 hours, small meals with snacks (for more active people).
• Every meal should contain a protein source combined with carbohydrate and or fat.
• Carbohydrates are our bodies main source of fuel. The North American diet typically contains a high amount of processed carbohydrates, which are easily converted to fat and lack nutrition.
• Protein is essential for muscle repair and recovery, and will help to keep you full between meals. Depending on who you speak to, you require anywhere from 0.8 g/kg - 1g/lb of body weight. I aim for the higher end because my body functions optimally on a high protein, higher fat diet with carbohydrates from vegetable sources. Vegans will tend to get more carbohydrates than meat eaters because most plant sources are also full of carbohydrates.
• Eat a snack 1.5 hours before exercising to ensure you have enough fuel to power you through your workout. A snack of protein/carbs is ideal, but nothing too heavy as you don't want to feel sick.
• Protein shakes are a good way to get nutrients and protein into your diet. Whey is a left over from the cheese making process and is derived from milk. Whey isolate is 99% lactose free, and is an alkaline protein. It is typically fat and carbohydrate free, portable and quick.There are also many vegan proteins powder and meal replacements on the market.
• Protein shakes are great post workout as they are absorbed very quickly into the blood stream, and can help in repair and recovery. Shakes take minimal effort to digest and absorb, which allow the bodies energy to repair your tired muscles. It is recommended to have protein within 30 minutes of a workout.
• I recommend using kefir, milk, non-dairy milk,  yogurt, and fruits/vegetables in your shakes. You can use shakes as a snack or breakfast as well. Be mindful of the amount of carbohydrate that you add to your shakes if looking to shed pounds. In a meal add nut butter, avocado, or flax oil, or some oats/fiber to slow down the absorption of the shake, or switch to casein protein to keep you full for a longer period of time.
• Be sure to drink water and/or herbal tea throughout the day. Dehydration can inhibit exercise performance and recovery, and can cause cramping. Thirst can also be mistaken for hunger and cause overeating. Sipping water throughout the day is the best idea, and this will inhibit bloating. Add the juice of a lemon to water to help with digestion and to alkalinize the body.
• Eating foods that are alkaline are a way to ensure energy and prevent diseases. Check out this detailed alkaline food chart.  .  Be sure to eat a balanced diet to ensure that you are getting a variety of vitamins and minerals.
• Keep energy levels high and your digestive tract functioning optimally by consuming fermented foods and probiotics. Sauerkraut, kefir, miso, kimchi, pickles, plain yogurt and kombucha are examples of delicious foods that contain healthy bacteria that contribute to good intestinal health. If you don't eat these foods be sure to supplement with a probiotic. 80% of the bodies serotonin is found in the gut, so a healthy gut may be related to a better mood!

Snack Planning!
Protein sources:

• 2 eggs (fat source as well)
• 1/2 - 3/4 cup cottage cheese
• 1/2 cup egg whites
• 3/4 cup greek yogurt
• 1 scoop protein powder
• Quest/Greens +/Simply Protein Bar
• 1 cup milk
• 3oz meat (sliced turkey/chicken most often)
• 1./2 cup edamame (fat, carb, and fiber source as well)
• Tofu (80g)
• Oysters, shrimp, scallops
• Canned salmon/tuna (I love the flavoured tuna do not require can openers)
• 2 babybel or laughing cow cheese (fat as well)

Fat/Carbohydrate Sources

• 1/2 cup lentils/beans (combination of carbs and protein)
• whole grain/rice crackers
• nuts (fat/carbs/protein source) (12 almonds is one serving)
• rice/quinoa cakes
• 1/2 cup brown/wild rice
• 1/2 sweet potatoes/yams
• Fruits (1 fruit= 1 serving)
• 1/2 cup Vegetables (eat leafy greens freely)
• 2 tbsp. Hummus or other Greek yogurt dips
• 1/4 avocado
• 1/2 cup quinoa
• 1 cup soup with vegetables or whole grains (meat or fish included is a complete snack

Links
Genuine Health's Fermented Products
Simply Protein Products
My favourite fish oil, Ascenta
Progressive Nutrition-, great mutlivitamins and protein/greens
Quest Bars!

Feel free to email me whitneynicolehills@gmail.com to set up an appointment, with questions, or add me to facebook with the same email.
Happy Training :)
The Running Room webpage