Nutrition Tips, Recipe & Gift Ideas

This time of year can be challenging when it comes to nutrition and preventing excess weight gain. Here are some tips to eating well and thriving this time of year:

  1. Focus on whole foods which are nutrient dense and relatively low in calories. This means you can eat a large volume yet maintain your weight while gaining energy and feeling better.
  2. Make your own meals. It doesn’t have to be difficult or time consuming! Check out our whole food, plant-based recipe down below.
  3. Make a large quantity so you have leftovers for future meals reducing the temptation to eat unhealthy snack or meals when you’re hungry or in a rush.

Sign up for Nutritional Coaching for 2020. Start the year off right for yourself or the person you love. It’ll change your life and you’ll learn to thrive, reach your goals and gain energy. Gift certificates available and packages can be used at anytime.

Lindsey’s Simple Roasted Vegetables

3 medium sweet potatoes, diced

2 medium beets, diced

1 sweet onion, diced

1 lb brussels sprouts, halved

1 medium head of cauliflower, cut into florets

1 lb fresh baby bella mushrooms, diced

3-5 cloves garlic, chopped

1 T coconut oil

We usually make two pans of this recipe because it goes quick and everyone always has seconds on this.

Preheat your oven to 360 and do your chopping while it’s heating. Then line a baking sheet (or 2) with parchment paper. Spread the cut up veggies evenly in both pans except for the mushrooms. Sprinkle with freshly ground sea salt and pepper to taste.

Add the coconut oil sparingly. Since it’s usually solid at room temperature, it works best to put small chunks in 4-5 places across the pan. Bake veggies for about 1 hour, but be sure and stir every 20 minutes. This will help to spread the coconut oil evenly over the vegetables and prevent anything from burning. At about 20 minutes remaining add the mushrooms.

The fun thing about this recipe is that you can add whatever vegetables you like best. These are some of our favorite. Not much spice is needed as all of these veggies take on a lot of flavor on their own when roasted.

Lindsey Hintz, M.S. Nutrition for Sports Performance and certified in Plant-Based Nutrition

www.WholiciousLiving.com

What pro runners do in the winter?

Most professional runners take some time off in the winter for good reason. The off season is a smart time to recover, reflect and think ahead to next year’s goals. The coaches here at Wholistic Running highly recommend using the winter strategically to ensure a successful 2020 running season. Here are some tips to do just that:

  1. Reduce your weekly mileage but keep running. We recommend still running at least twice a week to maintain fitness for the upcoming year.
  2. Focus on pre-hab exercises. Proper strength training in the off season can help prevent injuries and boost performance.
  3. Cross train and mix it up. Try new activities, not just physically but mentally as well. This will help keep you excited and motivated for next year’s goals.

Our very own Lindsey Hintz focuses on building strength in the gym but also works on her creativity during the off season. Check out the custom pieces she hand makes from antique barnwood and recycled barbwire:

See more & purchase Lindsey’s art:  www.etsy.com/shop/MTgirlcreative

 

Happy Running,

Damian Stoy

Delicious, healthy & easy dinner recipe

For many people, this time of year can be lead to weight gain and low energy. Making simple changes to what you eat makes all the difference and eating healthy is easier and more delicious than you may think.

Try our 5-spice ‘fried’ rice with sweet potatoes recipe: This is a never fail, throw any type of veggies in and it will still turn out great recipe. It works best with cooled, cooked rice and is great for several days of leftovers saving you time and making eating a healthy meal that much easier.

1 medium sweet potato, diced
2 t sesame oilIMG_0126
2 T water, plus more if needed
1/2 yellow onion, diced
1 carrot, chopped
1 c frozen peas
1 c frozen sweet yellow corn
1/4 t Chinese 5-spice powder
1-2 cloves garlic, minced
1 1/2 T tamari or soy sauce (reduced sodium)
1 T roasted red chili paste
4 c cooked short or long-grain brown rice
1 c bitter greens chopped (optional)
1/2 c sliced green onions
1 14 oz package extra firm tofu, diced into 1/2 in chunks (optional, but give it a try. It’s good. We promise. Can also sub in edamame).

Directions:

1. Fill the bottom of a steamer with about 2 inches of water and heat up the water.

2. While waiting for the water to boil, dice the sweet potato and add to steamer. Let steam about 7-8 minutes or until sweet potato is tender.

3. Heat 1 tsp of oil and some water in a large skillet or wok over medium heat.

4. Add yellow onion and carrot and continue to stir fry for another 3 minutes, or until the onions are translucent. Add more water if necessary so contents don’t burn.

5.  Add the 5-spice powder and garlic to the skillet and stir fry for 1-2 more minutes. Turn heat to low and add the frozen peas and corn. Let all ingredients keep simmering.

6. Remove sweet potato from steamer and add to skillet of other veggies.

7.  Mix soy sauce, rice vinegar and Roasted Sweet Chili Paste in a small bowl. ( We like the flavor of this so we actually doubled the amount to mix in )

8. Dice tofu into 1/2 in squares and spoon about 1/3 of the sauce over the top to marinate.

9. Add the cooked rice to skillet and stir fry until warm, approximately 5 minutes.

10. Add the sauce mix and the marinated tofu, and mix well but don’t over stir or the tofu will crumble. (It’s ok if this happens as it’ll still taste the same but won’t look as pretty)

11. Stir fry for another 1-3 minutes.

12. Fold in bitter greens and green onions

Enjoy! We always go back for seconds on this one!

Lindsey Hintz, M.S. in Sports Nutrition and founder of Wholicious Living provides individualized nutrition coaching designed specifically for you and your goals. Whether you want to lose weight, have more energy, recover better from workouts or just be able to live life doing what you love, we give you the tools you need to succeed for the long term. We help you forge a lifestyle with dietary habits that are sustainable and realistic but also simple and easy to follow. Sign up today for a one, three or six month plan and reach your goals.

Here’s to Nutritious and Delicious Eating,

Lindsey Hintz

Cyber Monday Deals for Every Runner

Injury Prevention & Performance Plans are on sale for only $75.  Normally $149. Run better, faster, easier in less than a month. Learn more and purchase HERE.

Get a FREE month of personalized Online Coaching when you purchase a 6-month package. Coaching packages can be used at anytime. Purchase HERE. Discount valid till 12/1/19.

Our Online Coaching Packages include everything runners need to run happier, faster and injury-free. Personalized training plans, nutritional coaching, motivational support & more is all included.

Gifts for Runners

Get a FREE month of personalized Online Coaching when you purchase a 6-month package. Coaching packages can be used at anytime. Purchase HERE. Discount valid till 12/1/19.

Give the gift of personalized Online Coaching to the active family members and friends in your life. It’s a one-of-a-kind gift that they will absolutely love.

Our Online Coaching Packages include everything runners need to run happier, faster and injury-free. Personalized training plans, nutritional coaching, motivational support & more is all included.

Injury Prevention & Performance Plans are also on sale for only $75.  Normally $149. Learn more and purchase HERE.

4 Quick Steps to Better Running

Who doesn’t want to be a better runner? Follow these steps to run happier, faster, longer and with fewer injuries.

  1. Technique: Improving your running economy and efficiency can give you immediate results. You’ll run lighter, smoother and easier. There is no one solution for everyone so be sure to follow expert running technique advice. HERE are some of our tips to get started.
  2. Nutrition: Improving what you eat can lead to quicker recovery, weight loss and easier running in surprisingly little time. Again, everyone is different so find what works for you but for most people, eating a diet high in whole plant-based foods works incredibly well.
  3. Coaching & training: You don’t need to run more to run better. But you do need to run smarter. This is where having a proper training plan and coach is essential. They will help develop a training plan that emphasizes periodization and gradual progress. Once again, everyone is different so finding what works for you can be challenging but is essential for long term running success.
  4. Recovery tips: Learning how to recover properly will transform your active lifestyle. You’ll be able to do more of what you love with less discomfort and injury. Give foam rolling and self massage on trigger points and sore spots a try to prevent further injuries and speed up recovery. The key is being consistent and focusing on recovery most days, even if it’s 5 minutes.

Give the gift of personalized Online Coaching to the active family members and friends in your life. It’s a one-of-a-kind gift that they will absolutely love.

Get a FREE month of Online Coaching when you purchase a 6-month plan. Discount valid till 12/1/19. Coaching packages can be used at anytime. Find out more and purchase HERE.

Happy Running,

Coaches Damian & Lindsey, founders of Wholistic Running

Free Giveaway, Gift Certificates & More

We are giving away 3 Hammer Nutrition Huckleberry Gels to one lucky winner. To enter the giveaway, just ‘like’, comment or share our top pinned Facebook post HERE. We will announce a winner on 12/2/19.

Give the gift of personalized Online Coaching to the active family members and friends in your life. It’s a one-of-a-kind gift that they will absolutely love.

Get a FREE month of Online Coaching when you purchase a 6-month plan. Discount valid till 12/1/19. Coaching packages can be used at anytime. Find out more and purchase HERE.

How to Exceed Your Running Goals in 2020

Now is the best time to start preparing for your 2020 running goals. Whether you’re looking to lose weight, run your first 5k or run a PR in your next marathon, here are some tips to ensure you not only reach but exceed your goals.

  1. Choose specific goals: Write down your goals that you’d like to accomplish. Examples include “finish a 5k AND have fun”, “run a sub 3:30 marathon” or “lose 20 pounds and run injury-free all year”. A good coach will help you choose attainable goals which will keep you motivated and on track to succeed.
  2. Have a well designed plan: In order to accomplish your goals, you need to have a plan that is proven to work AND personalized for you. The plan must be realistic and work with your schedule and lifestyle in order to be successful.
  3. Stick to your plan: This part can be tricky for many people because of injuries, lack of motivation and time constraints. You don’t need to stick to your plan 100%, in fact you shouldn’t have to. But you do need to put the work in and stay motivated. You should see gradual improvement and have fun doing so. This is where a professional coach designing personalized training plans will help you greatly.
  4. Execute and exceed your goals: Now that you’ve been the time into training, you’ll want to make sure your race or specific goal is accomplished. Knowing specific tips and using the latest scientific techniques will help you do just that. The right coach will give you the confidence you need and tips to not only reach your goals but exceed them.

Black Friday Deal: Receive 1 month FREE additional coaching when you sign up for a 6-Month Online Coaching Package

Wholistic Running provides personalized, custom training plans designed specifically for you. Our comprehensive approach ensures you are successful no matter what your goals are. Each coaching package includes nutritional coaching, unlimited email & phone conversations, personalized training plans, injury prevention plans & more.

Happy Running,
Damian Stoy, founder of Wholistic Running

Nutrition & Performance Tips for Athletes

What and when you eat is important for maximizing performance, recovery and overall health. Here are some nutrition tips for increasing energy, improving overall health and boosting performance.

Black Friday Deal:  Receive 1 month FREE additional coaching when you sign up for a 6-Month Online Coaching Package

  1. Eat a recovery meal within 30 minutes of all of your workouts. The ideal post-workout macronutrient ratio is 4:1 of carbohydrate:protein. Try our performance smoothie recipe below for optimal recovery.
  2. Eating a mostly whole foods, plant-based diet will improve performance and recovery by increasing your intake of phytonutrients, antioxidants and anti-inflammatory foods.
  3. Incorporating specific foods such as turmeric, ginger and chia seeds help reduce inflammation and speed up the recovery process.
  4. Whole, plant foods are nutrient dense and relatively low in calories. This is beneficial for weight loss but be sure to eat a higher volume to ensure optimal health and performance when training. Focus on high quality foods to fuel your body and increase energy.

Quick, easy smoothie recipe for optimal performance & recovery:kale-berry-smoothie

12 oz plant-based milk
2 T chia or flax seeds
2 ripe bananas
1 cup fresh or frozen mixed berries
1/2 inch slice of fresh ginger
1/4 inch slice of fresh turmeric
1 cup spinach or kale

Mix in blender & enjoy within 30 minutes of your workout

Happy Running,

Lindsey Hintz, M.S. Nutrition for Sports Performance

Are most of your runs slow?

Many runners are surprised to hear that your best results come when most of your training runs are recovery runs which are ‘easy’ and slow. That’s right! The majority of runners I see run too fast most of the time and this results in little to no gains in training and their performance plateaus or even declines. This often leads to frustration, injury and fatigue. Instead, run slower more often and you’ll race faster and have more fun. This sounds counter intuitive but let me explain why this method works so well for so many runners.

  1. Training and performance gains are all all about recovery. The quicker you recover from your workouts, the more progress you will make. Think of recovery runs as ‘active recovery’. Your next workout will go better when you are fully recovered thus maximizing performance gains.
  2. Slow, easy runs allow you to increase your volume and weekly mileage with less chances of injury, fatigue and burn out.
  3. Recovery runs enhance your race performance by preventing you from plateauing, over training or getting injured. Instead, you are more likely too see a steady increase in running performance by running easy and slow more often because you’ll be more consistent and enjoy running more.

So what is a ‘recovery’ run?

Slow and ‘easy’ is different for everyone. In general, you want your recovery run to be mostly flat and fairly short mileage (3-6 miles for most people). Determining your pace can be a bit more challenging and this is where a professional running coach can help.

To figure out your recovery run pace, here are some tips:

  1. If you use a heart rate monitor, shoot for 120-145 BPM.
  2. Run a pace where you could hold a conversation if you had to. You should not be breathing too hard. If you are, you are running too fast.
  3. Walking is encouraged if it helps you bring your heart rate to the desired range or your breathing is too labored.
  4. Shoot for 60-80% of your runs to be ‘easy’ recovery runs.
  5. Practice an efficient running technique to make your running easier.

Happy Running,

Coach Damian Stoy

www.WholisticRunning.com