Delicious Thanksgiving recipes & $100 off coaching packages

Lindsey & Damian wanted to say thanks for your support! We couldn’t help so many runners succeed without you.

We are looking forward to your most successful running year in 2018. As a thank you, we are offering two specials you don’t want to miss out on. Get $100 off 6-month coaching packages or receive 1 FREE additional month of coaching when you purchase a 3-month package. You can use your package at anytime. You may also purchase gift certificates for the special runner in your life.

*** Since we give personalized and individual attention to each of our athletes ensuring success, we cap out how many athletes we coach at one time. These 2 offers are only valid for the first 4 people that purchase plans so don’t miss out.

Lindsey’s Simple Roasted Vegetables

2-3 medium sweet potatoes, diced

roasted veggies

2-3 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 Flora Olive Oil

Preheat your oven to 365 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 and coat with oil.

Bake veggies for about 1 hour, but be sure and stir every 20 minutes. This will help to spread the oil evenly over the vegetables and prevent anything from burning. At about 20 minutes remaining add the mushrooms.

Coach Damian’s Special Lentils

1 cup yellow lentils

1 T Flora Omega Sport+ oil

3 cups water or veggie stock

1 T cumin

1/2 T ground ginger

1 Dash cinnamon to taste

Sea salt and pepper to taste

yellow lentis

Cook on a stovetop, using 3 cups of liquid (water, stock or combo) to 1 cup of dry lentils. Be sure to use a large enough saucepan as the lentils will double or triple in size. Bring to a boil, cover tightly, reduce heat and simmer until they are tender. For whole lentils, cook time is typically 15-20 minutes.

When finished cooking, add spices and Omega Sport+. Be sure NOT to add sea salt until after lentils are finished cooking as the lentils will remain hard if you do so. You can leave these a bit chunky or blend until smooth and creamy. If you like them on the creamy side you can also add a touch of soy or almond milk.

Happy Thanksgiving,

Lindsey & Damian


Top 10 Nutrition Tips for Runners


Even if you don’t consider yourself an athlete, we believe there is an inner athlete in all of us. We all may have to dig a little deeper at times but that athlete is there. So get outside and do something you love! Explore. And do it on a daily basis. Life is too short to not to.

We are advocates of a Whole Food Plant Based (WFPB) diet for many reasons, but one is because it increases your quality of life from the inside out. We believe this lifestyle is best for optimal health and overall wellness and can help you and your loved ones avoid major preventable diseases. The cool thing is that it’s good for the animals and environment too.

  1. Make sure you eat enough.

Many athletes and people in general fail on a WFPB diet because they fail to eat enough total calories. Whole plant foods in general are low in calories (except for things like nuts, seeds, avocados, coconut), but that’s the beauty of it all. We absolutely love food! We would rather be able to fill our stomachs full of lots of good food rather than only a little. People transitioning from a SAD (Standard American Diet) to a WFPB diet may not realize that they need to eat more food to get enough calories for their sport. Food=Fuel.

While we don’t recommend counting calories, we do recommend being mindful of how much (or little) you are eating, where the food came from and if it’s nutritious or not. Make sure to take time while you’re eating to not only fully chew your food, but to also allow yourself to be thankful you have a wonderful meal in front of you. This will not only help you slow down and actually enjoy what you’re eating, but will help your brain access how hungry you truly are.

2. Make sure you eat QUALITY.

I’m talking nutrient density here. Whole foods such as fruits and vegetables, whole grain Complex_Carbscomplex carbohydrates (oatmeal, buckwheat, brown or wild rice, quinoa, amaranth, millet, teff, popcorn, sweet potatoes, squash and other tuber vegetables), beans, lentils, chickpeas, peas, nuts (also nut butters) and seeds (chia, hemp, sesame, pumpkin) are all packed full of high quality nutrients that your body craves as an athlete.

These types of foods also give your body natural energy, reduce cravings, keep your immune system running well and help your body to recover faster by reducing inflammation. Do you see a pattern here? Pretty much any food that grows from the ground or a plant is considered quality. You can’t go wrong with whole foods. And that means eliminating anything refined and processed.

3. Eat often and eat the rainbow (and we’re not talking skittles here).

We recommend eating every 3-4 hours to help keep your blood sugar stable and your metabolism running high. This will also curb cravings and help you to not gorge yourself at dinner. Eating consistently throughout the day will leave you a happier, healthier person. We recommend eating bigger meals early on to make sure you’re giving your body the fuel it needs. Also aim to eat a variety of colors each day of fruit and vegetables. This ensures that you’re getting an array of disease fighting phytonutrients and antioxidants to keep your immune system running strong. Mix it up and have some fun. And don’t forget about fresh herbs and spices!

One thing that Damian and I do with some of our favorite meals it to constantly change the recipe and see what new ingredients we can add to a dish. Or just try a new fruit or vegetable each week. This helps keep food from getting boring, but also helps you get those 4-5 servings of fruits and vegetables each day.

4. Always have a plan and extra food on hand.

Stuff happens and you always need to be ready. That’s pretty much the life of an athlete right? We always need to expect things to go wrong and have a backup plan of what to do next in order to succeed. The same rule applies to food. If we’re going somewhere, we always bring lunch, some extra snacks and water in case we end up being there longer than expected. This not only helps you stay on track with healthy eating, but also minimizes excuses…. “well, I was hungry and the donut was right there….” Besides, who knows how long that hike you’re on will last. We always tend to be out in nature longer than expected because the “majesticness” of it all sucks you in.  Check out our recipe for energy bites if you happen to be out longer than expected too.

Continue reading

Top Tips to Run Better!

Who doesn’t want to be a better runner? “Better” isn’t the same for all runners. For some, it means being able to run faster and farther. However, to others it means running injury-free and with more fun and joy. Our passion is helping runners achieve whatever their individual goals are with our proven methods. Here are our top tips for helping you run better whatever that means for YOU.

Improve your running technique

This is the quickest and simplest way to run faster and with fewer injuries. By improving your running biomechanics, you will run with less impact and more efficiency.

Try this tip to get started:  Download a metronome app on your smartphone. Set it to 180 beats per minute and on your next run trying run at 180 steps per minute. Most likely this will be quicker than what you are used to. The goal isn’t to run faster. The goal is to take shorter steps which helps improve running economy and reduce impact. Next, play with your steps/min to find your optimal cadence. Most runners fall between 170-180 steps/min.

We suggest finding a running biomechanics expert who specializes in running technique and will help you find the exact cadence most beneficial for you as well as many other tips to improve your biomechanics.

Improve your Nutrition

Most runners eat pretty well but there is always room for improvement. Optimal nutrition enhances recover, boosts performance and increases energy. The key is finding what works best for you AND sticking to it.

We all know that eating more whole foods such as veggies and fruit is best. The hard part is actually doing it, making it tasty and staying motivated. That is where a nutritional coach can greatly help. We highly recommend finding someone you connect with and will give you what you need and specializes in nutrition for athletes.

Try this delicious smoothie recipe from Lindsey to easily add veggies and fruit to your diet.

Proper Coaching & Training

Training incorrectly even just a little bit can result in injury, poor race performances, burn out and losing your love of running. There are many good but generic training programs online that can help runners. But to maximize your potential, we highly recommend finding a coach that will specifically work with you and your goals and needs. An excellent coach will focus not just on training plans but nutrition, running technique and offer personalized attention. The most important thing is finding a coach you connect with. Doing so will help you achieve your goals quickly and effectively.

We at Wholistic Running offer all-in-one coaching packages to help you with personalized training plans, nutritional coaching and technique improvement. Learn more about our Online Coaching,  Nutritional Coaching and Injury Prevention & Performance Plans which are personalized specifically for you and  have proven benefits for runners of all levels.

Happy Running,

Damian & Lindsey

Are You Eating Enough Protein? Plus Plant-Based Diet Tips

Many people are switching to a vegan or whole foods plant-based diet for health, environmental, animal rights, performance enhancement or additional reasons. As long time plant-based elite athletes for over 14 years and certified in Plant-Based Nutrition from Cornell plus an M.S. in Plant-Based Nutrition for Athletes, we wanted to share our tips on how to successfully become and stay plant-based.

Torre Washington Fruit_mini

Long term vegan and pro bodybuilder Torre Washington

This series of blogs will focus on the common mistakes people make on a diets with real solutions on how to thrive on a whole foods, plant-based vegan diet.

Mistake #1: “But Where Do I Get My Protein From?”

Whether you eat a vegan diet or not, you may worry about if you eat enough protein. In reality, most Americans consume too much protein. What’s the medical definition of protein deficiency? It’s called kwashiorkor and you probably never heard of it because it doesn’t happen very often. People do not fail on a vegan diet from a lack of protein. Instead, people sometimes fail on a vegan diet because they do not eat enough calories especially if they are very active.

From the Physican’s Committee for Responsible Medicine: “An average women needs about 46 grams of protein per day; the average man about 56. If a person were to eat nothing but broccoli for a day, a 2,000-calorie diet would provide a whopping 146 grams of protein. Yes, green vegetables are loaded with protein. A person eating only lentils would get even more—2,000 calories’ worth of lentils pack 157 grams. Of course, no one would eat only broccoli or only lentils, and it is much better to combine foods—beans, grains, vegetables, and fruits—to get complete nutrition. The point is that plant-based foods clearly provide abundant protein. The average American actually consumes too much protein, according to the CDC, with most people getting nearly double the amount they actually need.”

So, instead of focusing on eating enough protein on a plant-based diet, focus on eating lots of whole plant foods. Yes, you get to (and HAVE to) eat lots of food! What other ‘diet’ tells you to eat LOTS of food? Plants are nutrient dense and mostly low in calories which is super helpful for most Americans since they eat too many calories and then gain weight. If you are not consuming enough food and therefore calories on a plant-based diet, you will feel tired and weak in the long run. Instead, focus on eating LOTS of whole plant foods and you will get plenty of protein, macro & micro nutrients and feel amazing.

Concerned about going plant-based and not being strong enough as an athlete? Don’t worry. There are many professional bodybuilders, weightlifters and endurance athletes that are long time vegans.

Also, when you go plant-based, you do not need to worry about ‘complete proteins’ or ‘protein combining’ which are scientifically proven myths. There are many sources out there for plant-based recipes that are abundant in protein. A good place to start is Forks Over Knives which offer lots of 100% plant-based recipes.

If you are still concerned about getting enough protein, it’s easy to get additional plant-based protein from supplements such as Hammer Nutrition’s Vegan Protein which has 20 grams of protein per serving. Get Hammer Protein for 15% off HERE.

Finally, if you are interested in a plant-based nutrition coach, Lindsey Hintz , M.S. in Plant-Based Nutrition, is the best out there. If you are interested in a plant-based coach for sport, I’ve had tremendous success as a coach for over 7 years and love helping athletes of all levels succeed.

Look out for more blogs from us soon with more tips on how to lose weight, gain energy and thrive on a plant-based diet. Sign up for our newsletter HERE

Plants for the win,

Damian Stoy & Lindsey Hintz

Easy, Quick Ways to Improve Your Running

All runners want to get better and for some that means running faster and others it means running farther, injury-free or with more joy. Whatever your goals are, we at Wholistic Running are here to help. Here are two suggestions you can do today that are easy and can have tremendous benefits to your running and health. Continue reading

Memorial Day Sale! Plus a recipe for runners.

Greetings Runners,

We here at Wholistic Running hope your running season is off to an amazing start. We’d like to help you stay injury-free and perform your best this year. With our Injury Prevention & Performance Plan, you’ll do just that. Our plans are individualized and designed specifically for YOU. They are $50 OFF through Memorial Day.

Chia seeds are perfect for runners! They are full of omega-3 fatty acids to reduce inflammation and tons of nutrients to help with recovery.

Chia Seed Pudding

1 1/4 c- 1 1/2 c unsweetened almond milkchiaseedpudding

1/4 c chia seeds

1 T maple syrup or 5 drops stevia

1-2 dashes of cinnamon

1-3 drops vanilla or coconut extract (optional)

Mix all ingredients together and let sit 1-2 hours. Best when chilled. This will be one of the most delectable desserts you’ve ever eaten!  **fun tip**Chia seeds can be used to replace eggs in any recipe. Combine 1T chia to 3 parts water = 1 egg, let sit until gel forms and wahla!

Want to be a Plant-Based Athlete?

As a plant-based athlete on the prestigious list of ‘Greatest Vegan Athletes‘, I can attest to the power of a plant-based diet. It has allowed me to run 40 ultra marathons (mostly 50 and 100 mile races) without a significant injury for over 12 years. Eating plant-based has helped my performance, reduced injuries and gives me tremendous energy. A plant-based diet has not only helped me but countless other athletes as and this is why Wholistic Running offers Nutritional Consulting and Online Coaching to help you perform and feel your best. –Damian Stoy, founder of Wholistic Running

Damian & Lindsey are both certified in Plant-Based Nutrition from Cornell. Lindsey has an M.S. in Holistic Nutrition for Athletes and is a top-level runner. If you want to learn from the best, find out more about Lindsey and Damian and how they can help you today!