How Working with a Spokane Nutritionist Changed My Marathon Fueling (and My Energy as a Mom)

Blog Written by Bekah Read who used us as here Spokane Nutritionist

Follow her running journey HERE

After running nine marathons, I can confidently say one thing: I under-fueled for all of them.

As a former college cross country and track athlete, I grew up hearing the message that “skinnier runners are faster.” For a while, it seemed true. I lived off smoothies, toast, and pastries and called it “fuel.” I wasn’t injured often like some of my teammates, but I had plenty of red flags that something wasn’t right:

• Hair growth on my chin (a sign of hormonal imbalance)

• Extreme exhaustion (I slept 10 hours a night and still needed naps)

• Constant preoccupation with food

Still, I brushed it off and kept running. When I started marathons, my fueling plan was laughable… I’d take about 1.5 CLIF BLOKS total for the entire race. By mile 18 or 21, I’d hit the wall hard, slow down, and wonder why my training never seemed to translate on race day.

That’s when I reached out to Fuel to Thrive, a Spokane-based nutritionist team specializing in sports nutrition, GI health, and nutrition for endurance athletes.

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ABOUT US: SPOKANE NUTRITIONISTS

We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.

We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.

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Finding a Spokane Nutritionist Who Actually Gets Endurance Athletes

When I met with Lori from Fuel to Thrive, I realized I’d been missing two huge pieces of the performance puzzle: enough food and the right timing.

Lori helped me reframe my relationship with fueling:

1. Eating enough won’t make me gain unnecessary weight.

2. Proper fueling actually helps me run faster and recover better.

One of the biggest game changers was learning to fuel during long runs. I used to finish every long run completely wiped out—head pounding, energy gone, and desperate for a nap. But as a mom of two toddlers (ages 2 and 3), naps aren’t exactly in the schedule anymore.

Once I started following the marathon fueling plan Lori helped me create (complete with hydration strategies and carb goals0 everything shifted. I could finish my long runs and still have energy for my family. No more post-run headaches. No more all-day exhaustion. Just sustainable energy that lasted.

Race Day: Fueling Right and Feeling Strong

By race week, I was all in. For the first time ever, I did a proper 3-day carb load (something Lori and Amy, the owner of Fuel to Thrive, had recommended).

I’ll be honest, I told Amy at the start line that I felt bloated and uncomfortable from all the carbs. She smiled and reminded me that it was exactly what my body needed.

And she was right.

Even though I battled some calf pain halfway through the race (thank you, supershoes), my gut felt amazing. My energy stayed steady, and I didn’t hit the wall. I crossed that finish line not only proud of my time, but proud of how I fueled my body.

Why I Recommend Fuel to Thrive to Every Spokane Endurance Athlete

If you’re a runner, cyclist, or triathlete who’s been piecing together your fueling from Instagram posts or guessing what works on race day, don’t do what I did for nine marathons.

Working with the Spokane nutritionists at Fuel to Thrive completely changed how I think about food, performance, and recovery. Their approach is rooted in science, but it’s also practical for real life, especially for busy athletes, parents, and anyone trying to balance training with the rest of life.

Whether you need help with:

• A personalized marathon fueling plan

• Nutrition for endurance training and recovery

• Or guidance for gut health, hormones, or perimenopause

…the team at Fuel to Thrive will meet you where you are and help you build confidence in your nutrition.

The Bottom Line

Fueling right isn’t just about running faster, it’s about feeling your best every day. Thanks to Lori, Amy, and the entire Fuel to Thrive team, I finally understand what true nourishment feels like and I’ll never go back to underfueling again.

If you’re looking for a Spokane nutritionist who understands the demands of endurance training and can help you perform (and live) at your best, I can’t recommend Fuel to Thrive enough.

About Fuel to Thrive

Fuel to Thrive is a Spokane-based dietitian private practice that helps individuals fuel confidently whether you’re training for your next marathon, navigating GI challenges, or supporting your body through perimenopause. Their team of expert Spokane nutritionists and registered dietitians provides personalized, science-backed nutrition plans designed to help you perform your best, feel your best, and thrive in everyday life.

If you’re ready to:
✅ Build a marathon fueling plan that actually works
✅ Learn how to fuel for endurance without restriction or burnout
✅ Or simply feel better and stronger in your day-to-day

Crockpot Chicken Verde Soup

A Cozy, Gut-Friendly Slow Cooker Meal for Busy Days

Soup Season is here! This Crockpot Chicken Verde Soup is flavor-packed, gut-friendly, and perfect for busy weeknights. As an IBS dietitian and Spokane nutritionist, I love creating meals that are easy, nourishing, and supportive of both digestion and overall wellness.

Born out of my own need for a quick, cozy dinner after long days, this soup delivers all the right things—hearty texture, tangy flavor, and nourishing ingredients that support gut health, immunity, and energy levels.

This is one of those “set it and forget it” slow cooker meals that fills your kitchen with savory aromas and your bowl with vibrant, gut-loving goodness.

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ABOUT US: SPOKANE NUTRITIONISTS

We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.

We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.

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Why You’ll Love This Crockpot Chicken Verde Soup

This recipe is a perfect balance of lean protein, slow-digesting carbs, and fiber-rich beans simmered in a flavorful broth infused with salsa verde, miso, and spices.

It’s the kind of dish that satisfies on a chilly night or after a long, active day—especially for endurance athletes looking to refuel with balanced, nutrient-dense meals.

If you’re part of my dietitian private practice community, you know I love meals that nourish the body and support the gut. With its gut-supportive ingredients and balanced macros, this soup checks all the boxes.

Gut Health Benefits in Every Bowl

1. Brown Rice & Cannellini Beans: Fiber Powerhouses

Brown rice and white beans provide both soluble and insoluble fiber, essential for digestive health:

• Soluble fiber feeds beneficial gut bacteria, promoting short-chain fatty acids (SCFAs) that help reduce inflammation and support the gut barrier.

• Insoluble fiber adds bulk and helps regulate bowel movements.

Together, they help support consistent digestion—an important part of any IBS-friendly diet.

2. Miso: Fermented Goodness

A spoonful (or two) of white miso adds umami depth and a gentle saltiness, but it also brings beneficial compounds:

• Rich in probiotic cultures that enhance microbial diversity in the gut

• Contains peptides and isoflavones that support gut and immune health

Even after slow cooking, miso retains nutrients that contribute to overall well-being.

3. Garlic & Onion: Natural Prebiotics

Mild but mighty, dried minced garlic and onion powder are simple ways to boost gut health naturally. They provide prebiotic fibers that feed friendly gut bacteria like Bifidobacteria and Lactobacilli, supporting:

• Healthy digestion

• Immune function

• Gut-brain balance and mood regulation

4. Toppings to add Variation

• Creamy Greek yogurt

• Ripe avocado slices

• Crunchy tortilla chips

• Fresh cilantro

These toppings add texture and freshness that make every bowl feel unique and satisfying— especially if you are meal prepping this soup to eat throughout the week. Plus, the mild flavors and tender chicken make it a family-friendly meal—even for picky eaters.

A Gut-Friendly Recipe for Real Life

Whether you’re managing IBS, training for endurance events, or simply craving a nourishing comfort meal, this Crockpot Chicken Verde Soup fits beautifully into a balanced nutrition plan.

Crockpot Chicken Verde Soup Recipe:

Ingredients

2 lbs. boneless, skinless chicken thighs

1 cup rinsed brown rice

2 15-oz jars salsa verde

~6 cups chicken broth (or, bouillon + 6 cups water)

1-2 tbsp white miso

1-2 tsp dried minced garlic 

½ tsp onion powder

1/2 tsp cumin

2 cans cannelloni beans, drained

Top with lime juice, fresh tomatoes, Greek yogurt, cilantro, tortilla chips, and avocado as desired.

Method

• Add salsa, broth, miso, and spices to a slow cooker, whisk to dissolve miso.

• Add chicken thighs and rinsed brown rice.

• Cover and cook on high for ~4 hours or low for 7-8 hours

• Transfer chicken to a large heat-safe bowl and shred with a fork, return to the slow cooker and stir.

• Add beans, and cook for another 30-60 minutes.

• Serve with a variety of toppings as desired.

• Cooled leftovers can be stored and refrigerated for 3-4 days, or frozen for ~2 months.

Leftovers

This soup freezes beautifully, so you can prep it once and enjoy it for days or even weeks. Store leftovers in individual containers for an easy, grab-and-reheat lunch or dinner. For an extra dose of fiber, color, and micronutrients, toss in some chopped kale, baby spinach, or shredded cabbage in the last 30 minutes of cooking.

Post and recipe by our dietician Lori LaVoie, MS, RD, CD

5 High Protein Snacks -that aren’t yogurt or cottage cheese!

Simple, satisfying snack ideas from a Spokane nutritionist to keep your energy up and your protein on point.

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ABOUT US: SPOKANE NUTRITIONISTS

We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.

We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.

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3 p.m. hits… you’re hungry… and you don’t know what to eat! You’ve heard somewhere that you should be eating high-protein snacks, but when you’re staring at your pantry, it’s hard to know what actually counts. Trust me—we’ve all been there.

As a Spokane nutritionist in a dietitian private practice, I often see clients who want simple, satisfying snacks that support energy, hormones, and muscle recovery. So here’s an easy guide (plus some snack ideas!) to help you feel your best.

Why Focus on Protein

Including protein in your snacks helps you:

• Stay fuller for longer

• Keep your energy steady between meals

• Support muscle recovery, maintenance, and growth

This becomes especially important for women navigating perimenopause or menopause. During these stages, estrogen levels naturally decline, which can lead to faster muscle breakdown, reduced sensitivity to carbohydrates, and slower recovery.

If you’re going through perimenopause or menopause, increasing your protein intake can make a big difference. You can still improve body composition, maintain lean muscle, and feel strong with the right nutrition plan. A personalized approach—like a perimenopause meal plan or nutrition menopause strategy—can help you meet your goals with clarity and confidence.

If you want support in this area, our dietitian team offers customized nutrition plans tailored to your lifestyle and goals.

What Counts as a High Protein Snack

A high protein snack typically contains 10–15 grams of protein and ideally pairs that protein source with a colorful fruit or veggie, a healthy fat, or a small portion of starch for balance.

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While I LOVE cottage cheese and Greek yogurt, I have heard so many women desperately seeking other options- either because of lactose intolerance or just being flat our bored of those options! If you are not one of those women, then eat away!!

If you’re struggling with how to eat to support your body during perimenopause or menopause, we can help build you a customized nutrition plan to support your weight and health goals!

5 High Protein Snacks

Tuna

Serving size suggestion: 1/2 can tuna has 10g of protein!!!

How to eat: pair with some whole grain crackers (for a couple more grams of protein) or veggies! I always like to flavor with pickle juice, mustard or lemon pepper!!

Other Tips:

• Low mercury brands are available. Safe Catch and Wild Planet are two!

• Choosing “chunk light” and “in water” will be a lower mercury choice over other options.

Edamame

Serving size suggestion: 1/2 cup shelled has about 10g of protein

How to eat: You can add all types of flavor, but I like to just add salt! Pair it with a rice cracker for a more robust snack!

Other tips:

• You can buy already shelled edamame in the frozen aisle of most grocery stores. This makes it a great snack to always have available.

Cheese Sticks

Serving size suggestion: 1 cheese stick has 7g of protein! Have two or eat with some whole grain crackers to get that 10-15g!

How to eat: With whole grain crackers and some fruit… you basically have a charcuterie board…not really, but…

Other tips:

• Cheese sticks are one of the few items I buy low-fat because nothing is added in them to keep them low-fat. They are just made with skim milk!

Roasted Chickpeas, Pumpkin Seeds & Popcorn:

Serving size suggestion: 1/4 cup roasted chickpeas have about 5g of protein. 2 TBSP of pumpkin seeds have 7g of protein.

How to eat: Use the serving size suggestions above and add some popcorn to make it a savory and crunchy snack!

Other tips:

• You can roast/pop your own of all of these OR buy them already prepared and make your own mix.

Ricotta Cheese:

Serving size suggestion: 1/3 cup of ricotta cheese has 7g of protein!

How to eat: Mix with some honey and serve on a piece of toast topped with fruit or use as a fruit dip!

Other tips:

• I know this is kind of like cottage cheese and Greek yogurt, BUT most people don’t know that it is also high in protein!

Nutrition During Perimenopause and Menopause

Nutrition plays a powerful role in how you feel through hormonal transitions. Many women notice changes in metabolism, muscle mass, sleep, and energy during perimenopause and menopause, and the right approach to eating can make a big difference.

Here’s what to focus on:

• Prioritize protein: Aim for a source of protein at every meal and snack to help preserve lean muscle and stabilize blood sugar.

• Balance your plate: Include colorful vegetables, healthy fats like avocado or olive oil, and fiber-rich carbohydrates to support hormones and digestion.

• Stay hydrated: Hormonal shifts can affect fluid balance—keep water or electrolyte drinks nearby throughout the day.

• Support gut health: Incorporate fermented foods like kefir, sauerkraut, or yogurt alternatives with probiotics to aid digestion and hormone metabolism.

Working with a Spokane nutritionist can help you find a realistic perimenopause meal plan that fits your preferences and lifestyle. Small changes—like adjusting your protein intake or meal timing—can have a big impact on energy, mood, and body composition.

Nutrition for Endurance Athletes

If you’re training for running, cycling, or any endurance sport, high-protein snacks are also key for recovery and performance. Nutrition for endurance athletes often includes a mix of protein and carbs to replenish glycogen and repair muscles after long sessions. Pairing protein-rich snacks with complex carbs like oatmeal, rice cakes, or fruit helps your body refuel effectively.

Whether you’re training hard, navigating hormonal changes, or simply trying to stay energized through the afternoon slump, a thoughtful approach to protein can make all the difference.

If you’re ready for a plan that’s designed just for you, reach out to work with a Spokane nutritionist who can help you build a sustainable, customized nutrition plan that fits your goals and lifestyle.

Easy Smoothie for Busy Mornings

A Quick, Balanced Breakfast from a Spokane Nutritionist

Mornings can feel hectic, but that doesn’t mean your nutrition has to suffer. As a Spokane nutritionist who works with clients through my dietitian private practice, I often recommend this easy, balanced smoothie as a quick meal option. It’s ideal for anyone looking for a healthy, satisfying start—whether you’re heading to work, managing a busy family morning, or training for a race.

This simple recipe supports both everyday wellness and performance goals. It’s balanced with complex carbohydrates, high-quality protein, healthy fats, and fiber—exactly what your body needs to stay fueled through the morning or a training session.

Why I Love This Smoothie

This go-to blend is a client favorite because it offers both great taste and performance benefits:

• Energizing Carbs: Rolled oats, berries, and banana offer a mix of quick and sustained energy—perfect for busy mornings or as part of your marathon fueling plan.

• Protein Boost: Greek yogurt and protein powder deliver the protein your muscles need for repair and recovery, especially if you’re following a nutrition plan for endurance athletes.

• Healthy Fats: Almond or peanut butter (or chia seeds) add satisfying creaminess and provide heart-healthy fats for long-lasting energy.

• Micronutrient Density: Baby spinach and berries pack in fiber, antioxidants, and essential vitamins—making this smoothie nutrient-dense and delicious.

• Grab-and-Go Friendly: Blends up in minutes and travels easily in a 24–32 oz glass or bottle—perfect for mornings when time is tight.

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ABOUT US: SPOKANE NUTRITIONISTS

We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.

We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.

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How This Smoothie Fits Into a Customized Nutrition Plan

This smoothie is a great example of how small, consistent choices can fit into customized nutrition plans tailored to your goals. Whether you’re working toward balanced blood sugar, better recovery, or optimal performance, incorporating nutrient-dense meals like this one can make a big difference.

If you’re preparing for a local a big race like a marathon or looking to improve your everyday eating habits, a personalized Spokane marathon nutrition or perimenopause nutrition plan can help you find what works best for your body and schedule.

Fan Favorite Smoothie

Ingredients (serves 1):

• ⅓ cup rolled oats

• 1 cup frozen berries (any variety)

• ½ medium banana

• 2 handfuls baby spinach

• ½ cup nonfat Greek yogurt

• 1 serving whey or plant-based protein powder

• 1 tablespoon almond or peanut butter

• 1 cup milk (dairy or fortified plant-based

How to:

1. Add all ingredients to a blender.

2. Blend on high until smooth and creamy. Adjust liquid for desired consistency.

3. Pour into a to-go cup and enjoy!

As a dietitian, I love it when a meal is both practical and nutrient-packed. This smoothie is one of my go-tos because it’s delicious and highly customizable. Swap in different fruits, try a plant-based protein, or adjust your nut butter choice to chia or flax seeds. It’s a quick, reliable meal staple whether you’re heading to work or refueling after a workout.

BY: LORI LAVOIE MS, RDN, CDN

Healthy Homemade Popsicles

Balanced snacks for endurance athletes, hormonal health and daily fueling!

I don’t know about you, but I don’t think it gets much better than eating a popsicle in the backyard on a hot summer afternoon or evening! And while I have nothing against store-bought popsicles, I love the idea of having a treat that’s both refreshing and nourishing. As a dietitian private practice focused on real-life balance and customized nutrition plans, I’m always looking for ways to make food fun, delicious, and supportive of your health goals.

These popsicles include a balance of protein and fat, which helps keep you satisfied longer and provides sustained energy — perfect for kids, busy adults, or anyone looking to fuel their day the smart way.

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ABOUT US: SPOKANE NUTRITIONISTS

We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.

We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.

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Why Add Protein and Fat to Popsicles?

Including ingredients like Greek yogurt or milk adds a creamy texture and helps stabilize blood sugar levels — an important part of the nutrition guidance I emphasize in our customized nutrition plans. These simple additions make your popsicles not just a sweet treat, but a balanced snack that fits into a healthy lifestyle.

If you’re an active individual or part of our community interested in nutrition for endurance athletes, these recipes can also serve as a recovery snack after long runs, bike rides, or workouts. The combination of carbohydrates and protein supports muscle recovery and replenishes energy stores.

What You’ll Need

If you’re making popsicles at home, it’s helpful to have a popsicle tray. I have one similar to this and absolutely love it! You can also get creative with your ingredients — swap in your favorite fruits, juices, or dairy alternatives to make them your own.

Also, it is helpful to have a popsicle tray. I have one similar to this and I love it!

Tart Cherry Popsicles

Ingredients:

• 2 cups Greek yogurt

• 3/4 cup milk (or milk alternative)

• 3/4 cup tart cherry juice

• a dash of vanilla extract

• 1/4 cup dark chocolate chips

How to:

1. Mix all the ingredients together in a bowl.

2. Pour into popsicle molds. Fill molds about 3/4 of the way full. Add in popsicle sticks.

3. Freeze until frozen

4. Enjoy!

💡 Tip: Tart cherry juice has anti-inflammatory benefits and can help support better sleep — a great bonus for endurance athletes focused on recovery.

Fudgesicle

Ingredients:

• 2x 11.5 oz bottles of Fairlife Chocolate Milk

• 1 package of pudding mix

• 1/4 cup chocolate chips

How to:

1. Mix all the ingredients together in a bowl.

2. Pour into popsicle molds. Fill molds about 3/4 of the way full. Add in popsicle sticks.

3. Freeze until frozen

4. Enjoy!

These fudgesicles taste indulgent but still offer a good dose of protein for energy and satisfaction.

A Sweet, Balanced Way to Cool Off

Whether you’re fueling up after a long training session or just looking for a nutritious family treat, these popsicles are a simple way to add some balance to your summer. As a dietitian private practice, we love helping clients find creative ways to enjoy food while supporting their goals through customized nutrition plans — from general wellness to nutrition for endurance athletes.

Here’s to staying cool, nourished, and thriving all summer long!

Want More?!

Love simple, balanced recipes like this? You’ll love working with our team! At our dietitian private practice, we create customized nutrition plans to help you fuel your life—whether that’s for everyday wellness or athletic goals.

Healthy Digestion 101

Simple Strategies for a Happier Gut and Smooth Digestion from a Spokane Nutritionist.

As a Spokane nutritionist working in a dietitian private practice, I’ve seen how foundational digestive health is to overall well-being. When your gut functions optimally, it supports not only regular, comfortable bowel movements but also nutrient absorption, hormone balance, immune health, and even mood regulation.

Whether you’re managing occasional digestive discomfort, living with IBS, or simply looking to optimize gut health long-term, there are a few evidence-based fundamentals worth focusing on. These are key areas I frequently work on with clients when creating customized nutrition plans for better digestion and balance.

Hydration: The Unsung Hero of Digestion

Water helps break down food, move nutrients through the digestive tract, and support the formation of soft, easy-to-pass stools. Even mild dehydration can lead to sluggish motility and hard, dry stools—two common contributors to constipation.

As an IBS dietitian, I often start by increasing hydration for clients struggling with slow motility or constipation. Many are surprised at how much daily water intake their digestion truly needs.

Quick Tips:
• Aim for at least half your body weight in ounces of water daily (e.g., 75 oz for a 150 lb person), adjusting upward if you’re active or live in a warm climate.
• Start your morning with a large glass of water before breakfast and coffee to kickstart digestive processes.
• Herbal teas and water-rich produce like cucumber, citrus, and melon can also support hydration.

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ABOUT US: SPOKANE NUTRITIONISTS

We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.

We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.

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Fiber: Fuel for Digestion and the Microbiome

Dietary fiber is essential for healthy stool consistency, regularity, and maintaining a diverse and thriving gut microbiome. It’s broadly categorized into:

• Soluble fiber – forms a gel-like substance in the gut, supporting softer stools (found in oats, chia seeds, apples, beans).
• Insoluble fiber – adds bulk and helps move things along (found in whole grains, nuts, and most vegetables).

Fiber also acts as a prebiotic, nourishing the beneficial bacteria in your gut that help protect against inflammation and support immune function.

Quick Tips:
• Gradually increase fiber intake to 25–30 grams per day.
• Always pair fiber with enough water to prevent bloating, gas, or constipation.
• Include a variety of fiber-rich foods such as leafy greens, legumes, berries, seeds like chia or flax, and whole grains like quinoa or brown rice.

For a deeper dive, see my previous post, The Power of Fiber: Your Gut’s Best Friend.

Microbiome Diversity: Why Variety Matters

Your gut is home to trillions of bacteria that help digest food, regulate immune responses, and even produce certain vitamins. A diverse microbiome is a resilient microbiome—and diversity is shaped by your diet and lifestyle choices.

To support healthy gut flora:
• Eat a wide range of colorful, plant-based foods. Each provides unique fibers and polyphenols to feed different microbes.
• Include fermented foods such as yogurt, kefir, kimchi, sauerkraut, or tempeh several times per week.
• Spend time outdoors, garden, and limit unnecessary antibiotic use when possible.

The Bottom Line: Build Your Gut Health Foundation

Supporting your digestive system doesn’t have to be complicated. Start with the basics: stay hydrated, eat plenty of fiber from whole food sources, and include a colorful, varied diet to keep your gut microbiome thriving. These simple habits can improve stool consistency, reduce mild bloating, and support smooth, regular digestion.

If you’re struggling with chronic digestive issues or symptoms of IBS, working with an experienced Spokane nutritionist can help you uncover triggers and develop a sustainable, customized nutrition plan. As an IBS dietitian, I create individualized strategies to identify food sensitivities, support balanced gut function, and help you feel your best through evidence-based, realistic nutrition.

BY: LORI LAVOIE MS, RDN, CDN

Mom Athlete Guide: Postpartum Nutrition and Marathon Fueling

Balancing Motherhood, Training, and Proper Nutrition

Since becoming a mom, I’ve realized that moms are literal superheroes. Taking care of kids, managing a household, making sure everyone is fed, socialized, and healthy—all while prioritizing your own body, relationships, and passions—is nearly impossible! Through this journey, I’ve learned a lot (and am still learning) about assessing priorities and allocating time and energy effectively.

For me, training has become essential—not just for fitness but for mental health. These moments are my escape, a way to clear my mind and focus on something I can control. Proper postpartum nutrition has been a critical part of sustaining my energy, supporting recovery, and fueling my training as a mom and endurance athlete.

Before you read further: If you’re a mom, please don’t compare yourself to me. This is meant to share insights and hopefully inspire you to prioritize your health, nutrition, and fitness.

Assess Your Capacity

Understanding your energy and time limits is key. There’s only so much you can do in a day, so prioritizing nutrition and training wisely is essential. My current routine works for me now, but that can change as life evolves—and that’s okay.

Schedule, But Stay Flexible

Planning is important, but flexibility is vital. Kevin and I plan our week together, scheduling workouts and other priorities. Most mornings, I’m up at 5 a.m. for training before Keely wakes up. If that doesn’t work, I find creative ways to fit in a workout around naps or bedtime. Some days, things simply don’t happen, and that’s fine.

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ABOUT US: SPOKANE NUTRITIONISTS

We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.

We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.

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Fuel Your Training: Nutrition Tips for Endurance Athletes

Balancing marathon fueling plans with life as a mom requires intentional nutrition:

• Prioritize protein and healthy fats to sustain energy

• Include complex carbs for long runs

• Hydrate consistently, especially during workouts

• Prep simple, nutrient-dense meals that work for your family

• Consider consulting a Spokane nutritionist for customized nutrition plans tailored to postpartum endurance training

Accept That What You Give Is Enough

Your pre-baby routine may not be realistic anymore—and that’s okay. Your postpartum training and nutrition will look different, and it’s important to embrace your new normal.

Tips for Embracing Your New Season:

• Let go of comparison to your pre-baby self

• Adjust expectations for workout intensity and timing

• Explore new ways to fuel your body effectively

• Celebrate consistency over perfection

Time With Your Kids Is Precious

Sometimes that means skipping a run to have pancakes with your kids—and that’s okay! Both motherhood and endurance training can coexist, but balancing them requires conscious effort.

You Can Be Both a Mom and an Athlete

With intentional planning, proper nutrition for endurance athletes, and realistic expectations, you can thrive as a mom athlete in Spokane. Both roles can complement each other beautifully.

Simple and Versatile Granola Recipe for Lasting Energy

A Spokane Nutritionist’s Guide to a Balanced, Customizable Breakfast

As a dietitian working in a private practice, I’m often asked which breakfast cereals or granolas I recommend. The truth is, many commercial granolas are loaded with added sugars, refined oils, and lack meaningful fiber or healthy fats. That’s why I love this easy, nutrient-dense homemade granola. It’s a simple staple for anyone focused on endurance, recovery, or everyday balanced eating.

This recipe supports a marathon fueling plan and offers long-lasting energy for nutrition-focused runners and athletes. Whether you’re training for a race or just looking for a wholesome breakfast, this granola is a great addition to your customized nutrition plan.

Nutrition Highlights

Rolled Oats

• High in soluble fiber (especially beta-glucan) for heart and digestive health

• Low glycemic index for sustained energy

• Provides key micronutrients like magnesium, iron, and manganese

Sunflower Seeds & Pumpkin Seeds

• Great source of healthy fats and plant-based protein for endurance athletes

• Rich in vitamin E, magnesium, zinc, and selenium

• Pumpkin seeds provide tryptophan, supporting serotonin and mood balance

Coconut Oil & Maple Syrup

• Adds light sweetness and satisfying crunch

• Fewer added sugars than most granolas

• Free from refined oils

This simple granola is naturally gluten-free (when made with certified oats), rich in healthy fats and fiber, and endlessly versatile. Enjoy it as part of your daily meal plan or your next marathon fueling plan with guidance from a Spokane nutritionist offering customized nutrition plans through a dietitian private practice.

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ABOUT US: SPOKANE NUTRITIONISTS

We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.

We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.

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How to Enjoy It

• Greek Yogurt Parfait: Layer granola with Greek yogurt and fresh fruit for a nutrient-packed breakfast.

• Smoothie Bowl: Blend frozen fruit, spinach, yogurt, or protein powder, then top with granola.

• Trail Snack: Pack in small bags for on-the-go energy during long runs or hikes.

Why It Fits into Your Customized Nutrition Plan

As part of a balanced approach to marathon nutrition or nutrition for endurance athletes, this homemade granola provides:

• Steady energy from complex carbohydrates

• Essential fats and micronutrients for recovery and hormone health

• Flexible portions to fit your individual fueling needs

Simple Granola

Ingredients:

Dry Ingredients

• 4 cups rolled oats

• 2 cups seeds of choice (sunflower and pumpkin work great)

  Wet Ingredients

• 1/3 cup coconut oil

• 1/3 cup pure maple syrup

• Pinch of salt

• Cinnamon to taste

• Optional: a dash of nutmeg

How To:

1. Preheat oven to 275°F.

2. Melt coconut oil and whisk with maple syrup, salt, and spices.

3. Combine oats and seeds in a large bowl. Stir in the wet mixture until evenly coated.

4. Spread on two baking sheets and bake for ~60 minutes, stirring every 15-20 minutes until golden brown and texture is mostly dry.

5. Let cool completely before storing.

BY: LORI LAVOIE MS, RDN, CDN

Half Ironman World Championships in New Zealand

Spokane Nutritionist on Triathlon Fueling and Endurance Nutrition

This adventure has been a long time coming, and I wanted to share my experience traveling to New Zealand for the Half Ironman World Championships from my perspective as a mom, athlete, and Spokane nutritionist. My husband Kevin and I both qualified, which was a dream come true. As a dietitian and endurance athlete, it was also an incredible opportunity to test everything I teach about Ironman nutrition, customized nutrition plans, and real-life triathlon fueling while juggling parenthood.

Traveling to New Zealand with a 14-Month-Old

We knew the trip would be a logistical puzzle—two races, all our gear, and a 14-month-old in tow! But we also knew we didn’t want to leave our daughter, Keely, behind. Between both of us racing, hauling bikes and baby gear across the globe, and exploring nearly the entire length of New Zealand, I started to wonder if we were completely crazy for attempting it. Spoiler: we were—but it was absolutely worth it.

Getting There and Exploring the Country

Traveling from Spokane to New Zealand was surprisingly manageable. We flew Spokane → San Francisco → Auckland, with one long overnight flight. Despite the 21-hour time difference, it felt like only a 3-hour shift, which helped our rhythms adjust fairly easily.

We rented a camper van (mainly to carry all of our stuff!) and spent time in:

• Auckland

• Waiheke Island

• Coromandel and Hahei

• Taupo (race location)

• Kaikoura

• Mt. Cook

• Te Anau and Milford Sound

• Queenstown

From Queenstown, we flew back to Spokane via Auckland and San Francisco.

The landscape was unlike anywhere else—starting like Hawaii and ending like Alaska. Every region offered something new. The people were warm and welcoming, the facilities spotless, and the playgrounds next-level. Everything felt family-friendly, which made the experience even better.

In three weeks, we slept in nine different beds, camped two nights, and became pros at entertaining a toddler while loading and unloading bikes and baby gear daily.

Prepping for the Race Abroad

As an endurance athlete and dietitian, I had to rethink my usual Ironman nutrition and triathlon fueling plan while adjusting to a new country. One of the best decisions we made was buying a used bike trainer off Facebook Marketplace for pre-race workouts. It made training much easier, especially with the opposite-side road setup and new environments.

Staying consistent with shorter workouts before the race helped us keep fitness up without overdoing it. We ran, biked, and even squeezed in a few swims leading up to race day.

Carb Loading Challenges in New Zealand

Carb loading for an endurance race abroad was unexpectedly tricky. Even though New Zealand is an English-speaking country, food labeling differs from the U.S.—serving sizes are based on weight, and familiar items like bagels were hard to find. It took effort to understand portion sizes and carbohydrate content. We did get to try some new and fun things for our carb-load including Gingernut Cookies and Sherbert Fizz Candy (both of which may be things we order for future carb-loading).

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ABOUT US: SPOKANE NUTRITIONISTS

We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.

We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.

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Race Day: Half Ironman World Championships in Taupo

This was my third 70.3 World Championship, and it felt like the most relaxed by far—very on-brand for New Zealand! Unlike other races where you line up an hour early, we were playing at the park until 20 minutes before Kevin’s start time.

Swim: Lake Taupo was stunning. The clear, calm water helped me hit a swim PR thanks to perfect conditions.

Bike: The first half was fast, but the second half had a long, steady climb with headwind and chipseal roads that slowed everything down. It was tougher than expected.

Run: Advertised as flat—but it wasn’t! Between the unexpected hills and the thin ozone layer making 75°F feel like 90°F, it was a mental and physical grind. I had to dig deep, but I pulled out another PR on the run.

Overall, I was thrilled with my performance. Racing alongside world-class athletes and hearing cheers in multiple languages was inspiring. Fourteen months postpartum, I was proud to see how strong and capable my body felt again.

The toughest part? Waking up early the next day to support Kevin’s race with Keely in tow!

Final Thoughts

This experience reminded me why I love both racing and my work as a Spokane nutritionist. Balancing life as a mom, athlete, and dietitian gives me a unique perspective on creating customized nutrition plans for endurance athletes—whether you’re preparing for your first triathlon or your next Ironman.

If you’re training for a big race or planning your own triathlon fueling plan, remember: the best experiences often come from doing the hard, slightly crazy things.

Banana Oat Muffins (gluten-free and dairy-free)

A Spokane Nutritionist’s High-Fiber Snack for Digestive Health and Athletic Performance

These wholesome muffins came about thanks to the ever-present bunch of overripe bananas on my kitchen counter. After many test batches, this version has become my go-to recipe for a naturally sweet, hearty, and nourishing snack that fits into a variety of customized nutrition plans.

They’re moist, dense without being heavy, and lightly sweetened with ripe bananas and a drizzle of honey. The best part? They’re simple and quick to make, perfect for busy mornings or post-workout refueling.

As a Spokane nutritionist and IBS dietitian, I love that these muffins work well for both gut-friendly meal plans and as part of a balanced marathon fueling plan.

How to Enjoy

These versatile banana oat muffins can be enjoyed in a variety of ways:

• Served warm for breakfast alongside scrambled eggs and sautéed greens

• Packed with Greek yogurt and berries for a balanced, meal-prepped breakfast

• Topped with semi-sweet chocolate chips for a naturally sweet, nutrient-dense treat

Why We Love Them

Nutritionally, these muffins are a powerhouse. They’re a rich source of fiber and healthy fats that support digestion, endurance, and steady energy. For endurance athletes, they make an excellent pre-run or post-training snack that provides both quick and sustained fuel.

Key nutrition highlights:

• Fiber-dense carbohydrates from bananas and oat flour for lasting energy

• Healthy fats from almond flour and avocado oil to promote satiety

• Naturally gluten-free and dairy-free for those with food sensitivities

As part of a customized nutrition plan through a dietitian private practice, these muffins can easily fit into a balanced approach to eating—whether you’re training for your next race or simply supporting your digestive health.

These banana oat muffins are proof that simple ingredients can make a big impact on both energy and well-being, making them a favorite for anyone focused on nutrition for endurance athletes and gut-friendly eating.

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ABOUT US: SPOKANE NUTRITIONISTS

We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.

We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.

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Gluten Free, Dairy Free Banana Muffin Recipe

Ingredients:

• 4 medium-sized bananas

• ¼ cup avocado or coconut oil (melted)

• ¼ cup honey

• 2 large eggs

• 1 tsp vanilla

• 1 cup almond flour

• 1 cup oat flour

• A scant 1/2 cup all-purpose gluten-free flour or regular all-purpose flour

• 1 tsp cinnamon

• 1 ½ tsp baking powder

• ½ tsp baking soda

• ½ tsp salt

• ½ cup semi-sweet or dark chocolate chips (optional)

How to:

1. Preheat the oven to 350 degrees and line muffin cups in a standard-size muffin tin.

2. Mash bananas with a fork or pastry cutter in a medium-sized mixing bowl

3. Whisk thoroughly with oil, honey, eggs, and vanilla.

4. In a smaller mixing bowl, combine dry ingredients until fully mixed and the lumps broken apart.

5. Stir into the wet ingredients until combined. For a more treat-like muffin, add chocolate chips here.

6. Divide evenly between 11-12 muffin cups and bake for 20-22 minutes or until muffins are slightly browned on top, spring back to the touch, and a toothpick inserted comes out clean.

7. Enjoy!

BY: LORI LAVOIE MS, RDN, CDN

The Power of Fiber: Gut Health Tips from a Spokane Nutritionist

How a High-Fiber Diet Supports Digestion, Gut Health, and Overall Wellness

As a Spokane nutritionist and IBS dietitian, I often tell my clients that fiber is one of the most underrated superstars of a healthy diet. Most people know it helps “keep things moving,” but fiber does so much more—especially for your gut. Whether you’re working with a dietitian private practice for customized nutrition plans, managing digestive concerns, or following a marathon fueling plan, understanding fiber is essential for nutrition for endurance athletes and overall gut health.

What Is Fiber?

Dietary fiber is a type of carbohydrate found in plant-based foods that your body can’t fully digest. Unlike other carbs, fiber passes through your digestive system mostly intact. There are two main types:

• Soluble fiber: dissolves in water, forming a gel-like substance.

• Insoluble fiber: adds bulk to stool and does not dissolve.

Both types are essential for gut health, digestive regularity, and overall wellness.

How Fiber Supports Gut Health

Nourishes Beneficial Gut Bacteria

Fiber serves as food for the trillions of bacteria in your gut microbiome. Prebiotic fibers specifically feed beneficial bacteria, supporting diversity and a balanced microbiome. A diverse microbiome promotes better digestion, immunity, and even mental well-being.

Supports Short-Chain Fatty Acid (SCFA) Production

When gut bacteria ferment fiber, they produce short-chain fatty acids like butyrate, acetate, and propionate. SCFAs:

• Reduce inflammation in the gut and body

• Strengthen the gut lining to prevent leaky gut

• Support immune function

Maintains Gut Barrier Function

Fiber helps protect the gut barrier, which includes epithelial cells, a mucus layer, and immune cells. Research shows low-fiber diets can degrade the mucus layer, increasing susceptibility to pathogens. SCFAs produced from fiber support this barrier and help maintain a strong, healthy gut lining.

Improves Bowel Regularity

• Insoluble fiber: adds bulk to stool, found in vegetables, whole grains, nuts, and legumes.

• Soluble fiber: absorbs water, found in oats, beans, lentils, and fruits, softening stools.

Together, they promote consistent bowel movements and prevent constipation.

Supports Healthy Digestion and Blood Sugar

Soluble fiber slows carbohydrate absorption, helping to stabilize blood sugar and prevent energy crashes. It also increases satiety, which can support weight management and reduce cravings—important for both everyday nutrition and marathon fueling plans.

Supports Cardiovascular Health

Fiber helps lower total and LDL cholesterol, supporting heart health. Soluble fiber binds cholesterol in the digestive tract and removes it before it enters the bloodstream.

Reduces Risk of Gastrointestinal Disorders and Colon Cancer

A high-fiber diet is linked to a lower risk of:

• Gastroesophageal reflux disease (GERD)

• Irritable bowel syndrome (IBS)

• Diverticulitis

• Inflammatory bowel disease (IBD)

• Colon cancer

Fiber supports gut bacteria that protect your colon and sweep potential carcinogens away.

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ABOUT US: SPOKANE NUTRITIONISTS

We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.

We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.

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Recommended Daily Fiber Intake

• Women: 25 grams per day

• Men: 38 grams per day

• Children: 14 grams per 1,000 calories consumed

Most people fall short, but working with a Spokane nutritionist or IBS dietitian can help you meet fiber goals through customized nutrition plans.

Who Benefits Most from Fiber

• People with constipation or irregular bowel movements

• Those managing blood sugar levels

• Individuals aiming to improve heart health

• Anyone pursuing weight management or satiety

When a Low-Fiber Diet May Be Needed

• During flare-ups of Crohn’s disease, diverticulitis, or ulcerative colitis

• For strictures or bowel obstructions

• After certain abdominal surgeries or treatments

Always work with a dietitian private practice or healthcare provider when adjusting fiber intake for medical reasons.

Fiber-Rich Food Sources

To optimize the gut health benefits of fiber, focus on a variety of fiber-rich foods from all categories. Here are some examples:

• Fruits: Apples (4g per medium apple), berries (8g per cup), pears (6g per medium pear), oranges (3g per medium orange), bananas (3g per medium banana)

• Vegetables: Broccoli (5g per cup, cooked), carrots (3.5g per cup, chopped), leafy greens (1-2g per cup, raw), Brussels sprouts (4g per cup, cooked), zucchini (2g per cup, cooked)

• Legumes: Lentils (15g per cup, cooked), chickpeas (12g per cup, cooked), black beans (15g per cup, cooked), kidney beans (13g per cup, cooked), edamame (8g per cup, cooked)

• Whole Grains: Oats (4g per cup, cooked), quinoa (5g per cup, cooked), barley (6g per cup, cooked), brown rice (3.5g per cup, cooked), whole wheat bread (4g per slice)

• Nuts and Seeds: Almonds (3.5g per ounce), chia seeds (10g per ounce), flaxseeds (8g per ounce), sunflower seeds (3g per ounce)

Need More Ideas:

Here are some high fiber recipes to try!

• Breakfast: Banana Coffee Oatmeal Bake

• Lunch: Quick and Spicy Tuna Quinoa Bowl

• Dinner: Miso Lime Shrimp Bowl

• Snack: Simple Granola

Final Thoughts

Fiber is more than just a digestive aid—it is a cornerstone of overall health. By nourishing gut bacteria, supporting bowel regularity, stabilizing blood sugar, and promoting heart health, fiber is essential for anyone seeking optimal wellness. Whether you’re training for a marathon or managing IBS, a high-fiber diet can be your gut’s best friend. Work with a Spokane nutritionist or dietitian private practice to create customized nutrition plans tailored to your unique needs.

BY: LORI LAVOIE MS, RDN, CDN

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References

1. Silva YP, Bernardi A, Frozza RL. The Role of Short-Chain Fatty Acids From Gut Microbiota in Gut-Brain Communication. Front Endocrinol (Lausanne). 2020;11:25. Published 2020 Jan 31. doi:10.3389/fendo.2020.00025

2. Morrison DJ, Preston T. Formation of short chain fatty acids by the gut microbiota and their impact on human metabolism. Gut Microbes. 2016;7(3):189-200. doi:10.1080/19490976.2015.1134082

3. Desai MS, Seekatz AM, Koropatkin NM, et al. A Dietary Fiber-Deprived Gut Microbiota Degrades the Colonic Mucus Barrier and Enhances Pathogen Susceptibility. Cell. 2016;167(5):1339-1353.e21. doi:10.1016/j.cell.2016.10.043

4. Parada Venegas D, De la Fuente MK, Landskron G, et al. Short Chain Fatty Acids (SCFAs)-Mediated Gut Epithelial and Immune Regulation and Its Relevance for Inflammatory Bowel Diseases [published correction appears in Front Immunol. 2019 Jun 28;10:1486. doi: 10.3389/fimmu.2019.01486]. Front Immunol. 2019;10:277. Published 2019 Mar 11. doi:10.3389/fimmu.2019.00277

5. Anderson JW, Baird P, Davis RH Jr, et al. Health benefits of dietary fiber. Nutr Rev. 2009;67(4):188-205. doi:10.1111/j.1753-4887.2009.00189.x

6. Soliman GA. Dietary Fiber, Atherosclerosis, and Cardiovascular Disease. Nutrients. 2019;11(5):1155. Published 2019 May 23. doi:10.3390/nu11051155

7. Bingham SA, Day NE, Luben R, et al. Dietary fibre in food and protection against colorectal cancer in the European Prospective Investigation into Cancer and Nutrition (EPIC): an observational study [published correction appears in Lancet. 2003 Sep 20;362(9388):1000]. Lancet. 2003;361(9368):1496-1501. doi:10.1016/s0140-6736(03)13174-1

Our Thoughts on New Year's Resolutions

Supportive Guidance from a Spokane Nutritionist for Endurance Athletes, Menopause Support, and Lifestyle Changes

Happy New Year!

The start of a new year is a unique time in the nutrition and wellness world. As a Spokane nutritionist running a dietitian private practice, I notice the tension between the pressure to market services around “New Year, New Me” resolutions and the desire to genuinely support people—endurance athletes, those navigating menopause, and everyone else—in achieving their goals. Our focus is on helping you accomplish meaningful health and performance milestones, whether it’s improving daily nutrition, training for a marathon, following a marathon fueling plan, or creating a perimenopause meal plan.

Reflecting on New Year’s Resolutions

The new year provides a moment to reflect on what has been and what could be. It’s an opportunity to evaluate what changes might help you thrive—whether in life, nutrition, or training. Many of us feel energized by the start of a new year and imagine how we can “do it all.” The truth is, big goals are exciting, but they often need to be broken down into manageable steps.

Tips for Achieving Health and Nutrition Goals

One of the best ways to set yourself up for success is to take baby steps. Here’s how to approach it:

• Focus on one small, consistent action that moves you closer to your goal

• Once that step feels easy, add the next

• Keep the plan realistic and achievable so you can build confidence and momentum

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ABOUT US: SPOKANE NUTRITIONISTS

We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.

We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.

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A Personal Example

I’ll share a personal goal for 2025 to illustrate this approach. Between the first year of motherhood, running Fuel to Thrive, and training for 70.3 Worlds last year, my social life took a back seat. My resolution is to plan one evening out with a friend each month. That’s just 12 events a year—small enough to actually happen, but meaningful enough to improve my well-being. Trying to do something every week would have felt impossible and would likely lead to disappointment. By starting with a baby step, I can create sustainable change and even add more if it feels manageable.

How a Spokane Nutritionist Can Help

Whether you’re an endurance athlete, training for a marathon, navigating menopause, or simply working on health and wellness goals, a dietitian private practice can provide:

• Customized nutrition plans for endurance athletes, menopause, and everyone

• Guidance for marathon nutrition and marathon fueling plans

• Perimenopause meal plans to support hormonal health and energy

• Practical strategies to integrate baby steps into your daily routine

• Support for achievable, sustainable health and fitness resolutions

Starting small can lead to big results. If you’re feeling overwhelmed or unsure how to reach your goals, we would love to walk alongside you in 2025 and help you make lasting, meaningful changes for your health, nutrition, and wellness.

Everybody Needs to Eat and Other Truths about Meal Prepping.

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ABOUT US: SPOKANE NUTRITIONISTS

We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.

We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.

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Everybody needs to eat. 

Whatever your body type, activity level, and whether or not you “have time” to eat, literally everyone has to do it. 

And yet, so often we stand in front of the fridge or pantry, overwhelmed by the options or lack thereof, wondering what sounds good or what our bodies actually need. We get distracted or go for the bag of chips because it’s close and easy and then pray for our sanity when 5 o’clock rolls around and the kids start asking what’s for dinner. 

Sound familiar? 

At Fuel to Thrive, we are all about making nutritious, intuitive eating practical and accessible to every person. If meal prep and planning have felt paralyzing or ineffective for you in the past, then stick around. We’re here to help you gain some tips and tricks that should add delicious, easy food and NOT more tasks to your plate! 

In the next four weeks, we will be sharing emails that help you meal plan by giving you access to tried and true recipes that are nutritious and delicious. But to get us started, let’s talk about what works when it comes to meal planning.

When we first think about planning a balanced meal, we want to think about three key components:

1. A starch, 2. A protein, and 3. A fruit or vegetable. That’s it - so simple! 

• Great examples of starches can include pasta, bread, potatoes or sweet potatoes, rice, and so on. You won’t hear us demonize carbs; they literally fill our stomachs and give us the energy we need to keep going throughout the day! 

• Protein is crucial and we want to focus on getting enough protein on any given day. Meats, eggs, beans, and legumes are all great sources of protein. 

• And yes, we said a fruit or vegetable. You’re a real person with a real life. Grab a banana or some berries at breakfast and add carrots, cucumbers, greens, broccoli, and so on to your lunches and dinners. 

With these three items, you have all of the building blocks you need for a strong nutrition plan. 

Over the next month, we’re going to be sharing practical recipes that hit on the three categories above that not only nourish you and your family, but also taste good, won’t break the bank (in fact, you’ll probably even save some money!), and keep your food prep time to a minimum. 

Subscribe to our email chain today so you don’t miss anything along the way!

Heart Healthy Cherry Almond Chocolate Scones

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ABOUT US: SPOKANE NUTRITIONISTS

We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.

We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.

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February is Heart Health Month AND Valentines Day so I wanted to share a recipe that would be fun to make for Valentines Day that is also Heart Healthy!!

So, first of all, what makes a food heart healthy?

Generally, it has a high amount of fiber and is low on saturated fats. Of course having other cardio-protective nutrients, like anti-oxidants is great too!!

This recipe has all of those qualities!!

• The whole wheat flour and oats add more fiber than if we were to just use only white flour. Remember, whole grains are a great way to get fiber in!!

• The oil used is canola oil. I feel like canola oil gets a bad wrap, but if we look at the types of fats that are in canola oil, it is mainly made up of unsaturated fats (poly and mono) compared to saturated fats… which is a good thing for your heart!!

• Almonds are also high in unsaturated fats and low in saturated fats. These unsaturated fats can help increase your good cholesterol and decrease your bad cholesterol.

• Chocolate and cherries contain antioxidants. Anthocyanins, flavanols and catechins to be exact!! Antioxidants protect our cells which ultimately help keep us healthy!!

So, now for the recipe!!

Heart Healthy Cherry Almond Chocolate Scones

Ingredients:

• 1 cup white flour

• 1 cup whole wheat flour

• 1 1/4 cup oats

• 1/4 cup sugar

• 1 TBSP baking powder

• 1/2 tsp salt

• 1 egg

• 1/2 cup milk

• 1 tsp vanilla extract

• 1/2 cup canola oil

• 1/2 cup mix ins (I used almonds, dried cherries and mini chocolate chips)

How To:

1. Preheat oven to 400F

2. Combine dry ingredients in a bowl and mix well.

3. Combine wet ingredients in a bowl and mix well.

4. Make a well in the dry ingredients and pour the wet ingredients in. Mix until just combined.

5. Place spoonfuls of batter on a baking sheet (recipe should make 18-24)

6. Sprinkle to tops with sugar if desired

7. Bake for 5-7 minutes or until golden brown. Do not over bake!

8. Enjoy!

This can be made into a balanced snack by adding some protein!! I ate mine alongside greek yogurt mixed with peanut butter and raspberries!!

Easy Crockpot Tortilla Soup

Tortilla soup is an all time winter fave around here! And I love this recipe because it is a super easy one!! Check out this delicious, filling and healthy quick meal!!

Crockpot Tortilla Soup

Ingredients:

• 1 lb chicken breast, cleaned

• 3 cups low sodium chicken broth

• 1 1/2 cup verde salsa

• 1 (15oz) can black beans, drained and rinsed

• 1 cup frozen corn

• 1 TBSP cumin

• 1 TBSP chili powder

• 1/2 tsp salt

• 1-2 bell peppers sliced

• 1/2 onion, diced

• 3 TBSP lime juice

• Topping options: avocado, Cotija cheese, sour cream, tortilla chips, cilantro

  • Tip: instead of buying tortilla chips, I buy baked tostadas and use them like tortilla chips.

How to:

1. Place chicken, broth, salsa, black beans, corn, cumin, chili powder, salt to crockpot and set on low for 6-8 hours or high for 3-5 hours.

2. When ready to eat, saute peppers and onions. Mix into soup with lime juice.

3. Shred chicken with two forks (may have to remove from crockpot to do this)

4. Enjoy with your favorite toppings!

Side suggestion:

Simple Slaw

Ingredients:

• 1 bag shredded cabbage

• 1 bag shredded carrots

• 1-2 TBSP lime juice

• 1-2 TBSP olive oil or avocado oil

• salt, pepper and cumin to taste

How to:

1. Mix together and enjoy!

Greek Turkey and Rice Bowl

Here is another simple, quick and delicious meal. I am a huge fan of mediterranean flavors- if you are too, try this one out!

Greek Turkey and Rice Bowl

Ingredients

• 1 lb ground turkey

• 1-2 cups uncooked brown rice

• 1 bunch asparagus

• 1 TBSP olive oil

• 3 cloves garlic, minced

• 1 tsp dried oregano

• 4 handfuls of spinach

• 1/3 cup sun dried tomatoes, sliced

• 1/2 cup kalamata olives, sliced

• 2 cups chicken broth

• handful parsley, chopped

• 1 lemon, zested and juiced

• feta

• salt and pepper

How to:

1. Cook rice by placing in a saucepan with with chicken broth. Bring to a boil. Cover and reduce heat and cook.

2. Preheat oven to 400F. Wash asparagus and mix with 1/2 TBSP olive oil. Season with salt and pepper. Place in oven and cook 25ish minutes, or until cooked.

3. Meanwhile, add olive oil to a saute pan. Add garlic and cook until fragrant. Then add ground turkey, oregano, salt and pepper and cook until turkey is cooked through.

4. As the rice is getting close to being cooked, add olives, sun dried tomatoes, lemon juice, and lemon zest. Mix. Then add spinach and parsley and cover until it steams down.

5. Once everything is cooked, serve rice topped with turkey and feta with asparagus on the side. Enjoy!

Metabolic Testing: What It Is & Why We Care

Metabolic Testing

What Is It

Well, in short, it is a test that helps us determine how many calories you burn at rest.

The method we use is indirect calorimeter, which is the gold standard field test, and the MOST accurate way we can determined your metabolism outside of a hospital or lab. The device we have measures your oxygen to carbon dioxide ratios (the inputs and byproducts of metabolism), to determine how metabolically active your body is.

Why does it matter?

This number becomes the baseline of determining your caloric needs.

If you burn 1500 calories at rest, then we use that plus your daily activity to determine your total caloric expenditure. Having this number is crucial for performance, weight loss, weight gain or any body composition goals you have. It is also important to know, because chronically eating under this number will cause your metabolism to adapt down.

Whether you are interested in tracking calories or not, this number helps us educate you on how much to eat based on your goals.

What determines my metabolism?

A lot of factors! Some of the most significant factors are gender, muscle mass, dieting history, hormone levels, medications, and stress levels.

But can’t I use a calculation?

Sure, but these aren’t always accurate. These don’t take into account the above factors. I always compare the number I get from the test with the calculations AND In-Body scan results. I can honestly say in most cases, these numbers can all vary 100-400 calories. If you were to use an inaccurate number to determine your needs, you may not reach your goals due to under or overeating.

Can my metabolic rate change?

For sure!!! Depending on muscle mass changes, weight changes, recent under or over eating, changes in hormones, changes in medications and stress levels, your metabolic rate can change.

What is the test like?

It is pretty simple. You just need to breathe into our device for 10 minutes. Your nose will be plugged with a nose clip so that all your air is coming through your mouth. You have to be fasted and avoid caffeine and exercise prior to the test.

Guys, I promise this test worth it! I am so not into gimmicky stuff, so I wouldn’t utilize this tool if I didn’t trust the science behind it!

Quick and Spicy Tuna Quinoa Bowl

I am always looking for quick, healthy and delicious recipes and this has been one I have been using for a while. This one literally takes 25 minutes! And not like one of those recipes that says it takes 25 minutes and then it takes 60! HA!! And it is so easy, you actually can get other things done while its going! Here are the details…

Quick and Spicy Tuna Quinoa Bowl

Ingredients:

• 1-2 cups quinoa

• 4+ cups kale

• 2 (5oz) cans tuna, drained

• 1 TBSP sesame oil

• Sriracha

• 1-3 green onions, sliced

• 1/2 avocado

• sesame seeds

• soy sauce

• pepper

How To:

1. Place quinoa in a pot with double the amount of water. Bring to a boil. Cover and reduce heat and cook until water is absorbed. Then add a little bit of soy sauce and pepper for flavor.

2. Place kale in a pan over medium heat. Add some water and cover and allow it to steam down.

3. Drain tuna. Mix with sesame oil and sriracha to taste.

4. Chop avocado and green onion

5. Serve quinoa with kale and tuna on top. Add avocado, green onions, sesame seeds and more sriracha if desired.

Cheers to easy and healthy meals!!

A Client Success Story: a testament to consistency!!

This is an example of everything we believe in at Fuel to Thrive… progressive lifestyle change over time! Notice how this client did not do a drastic diet or jump into a whole new fitness routine. He build habits over time and stuck with them. Also, notice how his journey started in early 2021 and he reached his goal weight in May 2022.

LONG TERM LASTING CHANGE TAKES TIME & CONSISTENCY!

Please read that again….

Ready to feel motivated?! Heres the success story….

Background

I’ve always had a “large” frame and been overweight since I was probably 12 years old. During high school and my first two years of college I was probably at my healthiest. I was part of the WSU football team and played as an offensive lineman. As part of that role I weighed up to nearly 300lbs by the time I graduated in 2004. After graduation I lost a lot of weight in the first two years and was able to reach 240lbs fairly easily as that’s where my body naturally seemed to balance out at.

Before My Journey Began….2015 - Oofda

I didn’t really work out with resistance training in any form or fashion and did very little cardio but I have always been active and spent a lot of time hiking, kayaking, or being up and around on weekends as part of my hobbies. This level of activity took my body weight to about 230lbs but my cholesterol was high, my energy levels started lagging, and I just didn’t feel like I was living up to my potential or setting the stage for the next couple chapters of my life.

Motivation

I turned 40 in January of 2021 and over the course of the year started really thinking about what the rest of my middle age years and after would look like (midlife crisis perhaps?). Lisa (my wife) has worked for Fuel to Thrive since late 2020 and had been sharing stories of the successes Fuel’s principals and training were having with their clients. While I wasn’t overly out of shape, I wasn’t making any progress and was steadily gaining weight and losing what little muscle tone I had left. In late 2021 I decided that I was finally tired enough of the way I looked and felt to take action.

The Beginning of My Journey… Summer 2021- Dad bod status achieved!!

Actions Taken

Using Fuel’s principles and training I started working out in January of 2022. I had a general idea that I wanted to get “fit” but I wasn’t sure what I even wanted that to look like. I use the term “working out” in the most general terms which involved doing three sets of 10 push ups and 3 sets of 30 crunches 3-5 days a week. This was the most I could do at the time and I was pretty sore for the first couple weeks. I kept up with the pushups and crunches and added lunges and a little bit (20 minutes twice a week) of jogging. I started to see weight come off after the second or third week and was able to add the number of pushups weekly until I was doing three sets of 50 by early February. By mid-February I had dropped about 15lbs and was really starting to get motivated. At that time, I ordered a simple collapsible weight bench, some resistance bands, and started using a set of concrete filled vinyl dumbbells (you know the ones) to do bench exercises and add weight to my leg routines. I also started really paying attention to the Fuel to Thrive principals of exercise balance and training and using MyFitness Pal and tracking calories to achieve a goal bodyweight of 200lbs.

Seeing results leading to motivation…March 2022

By early March I had dropped from 235lbs to 203lbs and could really see the results. I had the beginnings of a six pack, and my man boobs were looking more like pecs each week. Furthermore, the increased weight training was leading to an increase in my metabolism which was making the weight loss/maintenance almost easy. In addition to looking and feeling better I was realizing that the lifestyle and diet were going to be totally sustainable. I didn’t have to completely eliminate any of the foods/drinks I love and just had to keep track of what I was consuming. After mid February, the weight loss slowed for a couple weeks but it wasn’t discouraging since I was really close to my goal and could see physical changes taking place on a weekly basis and by early May I reached my goal weight!

May 2022….Goal Weight Achieved!

At that point I started setting new goals for muscle gain and body composition and started incorporating more cardio (30-45 minutes 2-4 times a week) and using a wider variety of resistance exercises to reach the whole body. At this point my goal is to continue to add muscle mass and just see how far the journey can take me. I’ve never felt physically better in my life, I’ve got a six pack for the first time ever, and I have 100% confidence that I can maintain my fitness and nutrition indefinitely without having to eliminate things I love eating or drinking. Fuel to Thrives’ approach to a sustainable fitness journey have made the changes sustainable so I can see the progress without being miserable in the process!

The Truth About Protein Powders

I swear I get asked on the daily about protein powders… do I recommend? How much? Which brands? What to look for? So…. Here is your guide to all the questions about protein powder you may have!!!

I even linked some of my favorite brands at the bottom!!

How Important is Protein Powder in Achieving Your Goals?

Too often, people rely on a pill or powder in an attempt to hit a new health or fitness goal, rather than focusing on what matters most: nutrition, progressive overload, sleep, stress, and time management. In reality, a supplement can only provide a slight benefit (less than 5%), even when these other factors are really dialed in. However, there are a few exceptions. A high-quality protein powder is something we do recommend for some.

When Should You Supplement?

We recommend a supplement when a client has a high protein goal that they are struggling to reach. For example, a client who is vegetarian might have a hard time getting enough plant-based proteins in. Maybe a busy athlete needs a quick and convenient protein source to support recovery. Even those looking to lose weight can have higher protein goals, and a protein supplement makes that goal attainable. Sometimes, having just one or two extra servings of protein daily can make things significantly easier.

What Should I Look For?

When choosing a protein supplement, there are a few key things to look for to make sure you are getting a high-quality, effective, affordable source of protein.

Amount of Protein

You want at least 20 grams of protein in a single serving, and the serving size should ideally be 1 scoop. By maximizing the protein content and minimizing the serving size, the protein powder will be convenient, easier to track, and likely more affordable.

Source

Not all protein sources are created equal. Some proteins are better utilized in our bodies than others, so even if the label says “20g of Protein”, you might not be using it completely. Whey and Casein proteins are the most ideal. If you are dairy-free, Soy protein is a very good option for you. If you are looking for a vegan powder, look for one that has a combination of proteins, such as rice, pea, hemp, potato, etc. (having 3 or more sources is ideal).

Leucine

Now that you have chosen a good source of protein, you can then consider the Leucine content of it. Protein is made up of amino acids, and Leucine is one that plays a very important role in building muscle. Research shows that having 2-3g of Leucine with each serving of protein maximizes the effect that protein has on the muscles. Generally, a balanced meal of lean protein, carbohydrates, and vegetables, will have that Leucine content. But for protein supplements, making sure it has the right amount of Leucine, if available, is recommended.

Other Nutrition Facts

Your protein supplement shouldn’t have a bunch of unnecessary carbohydrates, fat, and calories. Those are best obtained through more whole-food sources. Avoid a supplement that has more than 5g of carbohydrates or 3g of fat. Save those for your meals!

Cost/Value

Don’t assume that because a protein powder is the most expensive on the shelf, that it is of superior quality. Do some research to find a protein powder that fits your budget, but also has the other factors listed in this blog.

Recommended Brands

Look for a supplement that is third-party tested to ensure you are getting what you pay for and nothing potentially harmful or allergenic. The gold-standard is NSF and Informed Choice. Look for these logos:

A few brands we recommend:

• Momentous

• Klean

• Ascent

• Optimum Nutrition

• Garden of Life

• Vega

• BPN

Not Sure If You Should Be Supplementing?

Reach out to one of our dietitians to see if a protein supplement might be right for you in helping you hit your health or fitness goals!