1 00:00:00,080 --> 00:00:02,679 Speaker 1: Once I started to think like an athlete, food is fuel, 2 00:00:03,320 --> 00:00:06,160 Speaker 1: everything changed for me, Like, how is this helping my performance? 3 00:00:06,280 --> 00:00:07,840 Speaker 1: What do I need to eat before run? What do 4 00:00:07,880 --> 00:00:10,560 Speaker 1: I need after run? Do I need carbohydrates? Do I 5 00:00:10,560 --> 00:00:13,720 Speaker 1: need protein? So understanding my diet and when I needed 6 00:00:13,720 --> 00:00:16,919 Speaker 1: what I needed helped me also have that balance and 7 00:00:17,040 --> 00:00:32,680 Speaker 1: enjoy the food I was eating. 8 00:00:33,120 --> 00:00:36,360 Speaker 2: Hey everybody, Emily Abadi here coming to you from the 9 00:00:36,400 --> 00:00:40,440 Speaker 2: Age Studio. You are listening to Hurdle, a wellness focused 10 00:00:40,479 --> 00:00:43,200 Speaker 2: podcast where I connect with everyone from your favorite athletes 11 00:00:43,200 --> 00:00:46,479 Speaker 2: to top experts and industry CEOs about their highest highs, 12 00:00:46,800 --> 00:00:50,680 Speaker 2: toughest moments, and everything in between. We all go through 13 00:00:50,720 --> 00:00:53,360 Speaker 2: hurdles in life, and my goal through these discussions is 14 00:00:53,400 --> 00:00:56,600 Speaker 2: to empower you to better navigate yours and move with 15 00:00:56,720 --> 00:00:59,200 Speaker 2: intention so that you can stride towards your own big 16 00:00:59,200 --> 00:01:03,640 Speaker 2: potential and of course have some fun along the way. 17 00:01:04,360 --> 00:01:07,559 Speaker 3: Today, I am sitting down with Lottie Builder. Achie. 18 00:01:07,720 --> 00:01:10,560 Speaker 2: She's a nutrition coach and new author behind the book 19 00:01:10,680 --> 00:01:15,319 Speaker 2: Running on Veggies, Plant Powered recipes for fueling and feeling 20 00:01:15,319 --> 00:01:18,080 Speaker 2: your best. Lottie and I are talking about just that 21 00:01:18,240 --> 00:01:21,920 Speaker 2: fueling for better performance from what you should be eating 22 00:01:21,959 --> 00:01:25,120 Speaker 2: before workout to what the threshold is for fueling during 23 00:01:25,160 --> 00:01:26,800 Speaker 2: one how long you should be out there for if 24 00:01:26,840 --> 00:01:30,640 Speaker 2: that's something that's on your radar, and post sweat nourishment 25 00:01:30,800 --> 00:01:33,759 Speaker 2: as well, plus a y hydration needs vary from person 26 00:01:33,840 --> 00:01:36,639 Speaker 2: to person, and what are the stables that we should 27 00:01:36,640 --> 00:01:40,400 Speaker 2: all be keeping within our pantries, fridges and freezers regardless 28 00:01:40,720 --> 00:01:41,920 Speaker 2: of dietary restrictions. 29 00:01:42,000 --> 00:01:43,480 Speaker 3: Really loved this chat. 30 00:01:43,680 --> 00:01:46,200 Speaker 2: Lottie and I were connected through the running community here 31 00:01:46,240 --> 00:01:49,800 Speaker 2: in New York, and I love, love, love the opportunity 32 00:01:49,920 --> 00:01:50,840 Speaker 2: to talk to good people. 33 00:01:50,960 --> 00:01:52,720 Speaker 3: So I don't say this. 34 00:01:52,720 --> 00:01:55,120 Speaker 2: Often, but if you know of someone that would be 35 00:01:55,160 --> 00:01:56,960 Speaker 2: great for Hurdle, someone that I should be talking to, 36 00:01:57,120 --> 00:02:01,080 Speaker 2: an expert, a doctor of coach, a psyche cologist, or 37 00:02:01,160 --> 00:02:03,960 Speaker 2: if there's someone just really rad that you want to 38 00:02:04,000 --> 00:02:04,919 Speaker 2: hear from on the show. 39 00:02:05,240 --> 00:02:06,160 Speaker 3: I want to hear about it. 40 00:02:06,160 --> 00:02:09,280 Speaker 2: Feel free to shoot us an email over at Hello 41 00:02:09,320 --> 00:02:13,040 Speaker 2: at Hurdle dot us or shoot the Hurdle Instagram a 42 00:02:13,120 --> 00:02:15,359 Speaker 2: DM It's over at Hurdle podcast and I am over 43 00:02:15,440 --> 00:02:16,960 Speaker 2: at Emily a body. 44 00:02:17,280 --> 00:02:20,720 Speaker 3: I also do want to throw this into the universe. 45 00:02:21,040 --> 00:02:22,919 Speaker 2: A lot of you reaching out asking me if I'm 46 00:02:22,919 --> 00:02:25,799 Speaker 2: going to be doing events this year. The good news is, yes, 47 00:02:25,960 --> 00:02:28,480 Speaker 2: events are coming, and they won't just be in New York, 48 00:02:28,560 --> 00:02:30,840 Speaker 2: but they are a little ways away. 49 00:02:31,000 --> 00:02:32,000 Speaker 3: So hanging tight. 50 00:02:32,480 --> 00:02:35,120 Speaker 2: I promised You've got some goodness coming down the pipe, 51 00:02:35,160 --> 00:02:39,240 Speaker 2: and I could not be more excited to. 52 00:02:39,280 --> 00:02:40,560 Speaker 3: See the hurdlers. 53 00:02:40,760 --> 00:02:46,880 Speaker 2: Ir lasap All right with that, let's get to hurdling. 54 00:02:54,760 --> 00:02:55,160 Speaker 3: Today. 55 00:02:55,360 --> 00:02:59,200 Speaker 2: I am sitting down with Lottie Builder Ritchie new author 56 00:02:59,320 --> 00:03:00,760 Speaker 2: of Running on Veggies. 57 00:03:01,360 --> 00:03:05,040 Speaker 3: How does it feel to be an author? 58 00:03:05,560 --> 00:03:06,600 Speaker 4: It's kind of crazy. 59 00:03:06,800 --> 00:03:09,680 Speaker 1: I been working on this for so long, so you 60 00:03:09,800 --> 00:03:12,560 Speaker 1: just you can't imagine getting to the end point of 61 00:03:12,600 --> 00:03:15,440 Speaker 1: seeing it in bookstores. I went this past weekend to 62 00:03:15,480 --> 00:03:18,519 Speaker 1: a few bookstores in New York to do some signings 63 00:03:18,680 --> 00:03:21,000 Speaker 1: and it was crazy. It was so surreal, and it's 64 00:03:21,040 --> 00:03:23,840 Speaker 1: just so amazing to see it in people's kitchens. I 65 00:03:23,840 --> 00:03:26,840 Speaker 1: think the most arority thing is seeing people actually use 66 00:03:26,880 --> 00:03:31,200 Speaker 1: it. It's really an extension of my blog and Instagram approachable 67 00:03:31,240 --> 00:03:34,920 Speaker 1: recipes for every day athletees, people who just want to eat. 68 00:03:34,800 --> 00:03:36,520 Speaker 4: Healthy and have fun in the kitchen. 69 00:03:36,840 --> 00:03:39,960 Speaker 2: You, yourself an athlete as well. Talk to us a little 70 00:03:40,000 --> 00:03:43,480 Speaker 2: bit about when you got involved in sport, and then 71 00:03:43,520 --> 00:03:45,800 Speaker 2: we'll talk about where food kind of comes into the mix. 72 00:03:47,440 --> 00:03:47,800 Speaker 4: Yeah. 73 00:03:47,840 --> 00:03:52,200 Speaker 1: So I didn't grow up playing sports or really involved 74 00:03:52,320 --> 00:03:55,560 Speaker 1: in any type of like athletic journey. 75 00:03:55,600 --> 00:03:58,800 Speaker 4: Growing up. I went to a very orthodox. 76 00:03:58,360 --> 00:04:00,960 Speaker 1: Jewish school, so it wasn't something that we had after 77 00:04:01,000 --> 00:04:03,400 Speaker 1: school that we were able to do. I did like 78 00:04:03,440 --> 00:04:06,320 Speaker 1: play basketball a little bit, but when I was fourteen, 79 00:04:06,360 --> 00:04:10,680 Speaker 1: I was diagnosed with Hotchkins lymphoma. And it was a 80 00:04:10,720 --> 00:04:14,040 Speaker 1: few years after treatment that people, a group of people 81 00:04:14,040 --> 00:04:16,880 Speaker 1: in my community were doing a half marathon to raise 82 00:04:16,960 --> 00:04:19,279 Speaker 1: money for a local cancer center. So I was like, 83 00:04:19,360 --> 00:04:22,040 Speaker 1: you know, this is a great opportunity to give back. 84 00:04:23,120 --> 00:04:25,040 Speaker 1: I didn't think about the running part of it. I 85 00:04:25,080 --> 00:04:27,160 Speaker 1: was just like, oh, this is a great opportunity just 86 00:04:27,240 --> 00:04:30,720 Speaker 1: to give back to my community and do something for myself. 87 00:04:31,880 --> 00:04:33,760 Speaker 4: But I did that race and I just fell in 88 00:04:33,800 --> 00:04:34,640 Speaker 4: love with running. 89 00:04:34,680 --> 00:04:37,159 Speaker 1: And the more I got involved with running, I just 90 00:04:37,200 --> 00:04:40,760 Speaker 1: found this community of people who wanted to better themselves 91 00:04:40,839 --> 00:04:44,279 Speaker 1: every day with sport and I just loved it. And 92 00:04:44,320 --> 00:04:45,880 Speaker 1: I grew up in the kitchen, so it was very 93 00:04:45,960 --> 00:04:48,160 Speaker 1: natural for me to look at food and say like, Okay, 94 00:04:48,200 --> 00:04:51,800 Speaker 1: what am I eating and how is this affecting my performance? 95 00:04:51,880 --> 00:04:54,080 Speaker 1: And how could I get better with what I'm eating. 96 00:04:54,160 --> 00:04:55,880 Speaker 1: And that's really when I started to put two and 97 00:04:55,920 --> 00:04:59,200 Speaker 1: two together. And when I started to read books. I 98 00:04:59,279 --> 00:05:04,360 Speaker 1: got Ritual's book Scott Jerk, and they were really the 99 00:05:04,400 --> 00:05:08,320 Speaker 1: only ones talking about fueling and sport and doing it 100 00:05:08,400 --> 00:05:11,080 Speaker 1: plant based. So I loved their books and I really 101 00:05:11,120 --> 00:05:15,440 Speaker 1: dove into that and I saw tremendous improvement in my running. 102 00:05:15,720 --> 00:05:18,520 Speaker 1: So that's really how I got into it and how 103 00:05:18,680 --> 00:05:21,560 Speaker 1: I continue to, I guess get into it. 104 00:05:22,240 --> 00:05:25,560 Speaker 2: And when you say tremendous improvement in your running, talk 105 00:05:25,600 --> 00:05:27,599 Speaker 2: to us a little bit about what that really means. 106 00:05:28,040 --> 00:05:31,320 Speaker 1: I went from like running a half marathon at you know, 107 00:05:31,440 --> 00:05:33,160 Speaker 1: two thirty and then I was. 108 00:05:33,200 --> 00:05:34,320 Speaker 4: Running one thirty eight. 109 00:05:35,440 --> 00:05:39,200 Speaker 1: So not only I obviously put in more work running, 110 00:05:39,279 --> 00:05:42,360 Speaker 1: but I started to really look at fuel for performance 111 00:05:42,920 --> 00:05:44,800 Speaker 1: and I talk about it in the book. But there 112 00:05:44,839 --> 00:05:46,599 Speaker 1: was also a point in my life where I took 113 00:05:46,640 --> 00:05:49,920 Speaker 1: it too far, where I became scared to eat something 114 00:05:49,960 --> 00:05:52,880 Speaker 1: that wasn't healthy. And with the very type a personality 115 00:05:52,960 --> 00:05:55,240 Speaker 1: that I am, I really wanted everything to be perfect, 116 00:05:55,720 --> 00:05:58,240 Speaker 1: my diet to be perfect, my running to be perfect, 117 00:05:58,560 --> 00:06:00,560 Speaker 1: and I took it to an extreme and then I 118 00:06:00,640 --> 00:06:04,440 Speaker 1: experienced four stress fractures in four years, and my body 119 00:06:04,520 --> 00:06:06,919 Speaker 1: was really breaking down. And I wasn't upset about the 120 00:06:06,920 --> 00:06:08,760 Speaker 1: stress fractures, but I was upset. 121 00:06:09,120 --> 00:06:10,520 Speaker 4: I was upset that I couldn't run. 122 00:06:11,400 --> 00:06:13,680 Speaker 1: So instead of being upset that my body was breaking down, 123 00:06:13,680 --> 00:06:15,480 Speaker 1: I was upset that I couldn't run. And then once 124 00:06:15,560 --> 00:06:20,040 Speaker 1: the fourth stress fracture happened, I started to question everything I. 125 00:06:20,040 --> 00:06:21,320 Speaker 4: Was eating and was it enough? 126 00:06:21,520 --> 00:06:24,320 Speaker 1: And why is no one talking about this? I didn't 127 00:06:24,320 --> 00:06:26,720 Speaker 1: get my period for five years, and why is this 128 00:06:26,800 --> 00:06:27,880 Speaker 1: so common in athletes? 129 00:06:27,920 --> 00:06:28,960 Speaker 4: And why is this okay? 130 00:06:29,880 --> 00:06:33,000 Speaker 1: And yeah, and that's really when my Instagram started to 131 00:06:33,040 --> 00:06:35,680 Speaker 1: take off, because it wasn't only healing for me, but 132 00:06:35,800 --> 00:06:38,400 Speaker 1: it was I know it was healing for other people 133 00:06:38,480 --> 00:06:40,719 Speaker 1: who were also going through something like this where they 134 00:06:40,800 --> 00:06:42,360 Speaker 1: were they didn't know what to eat, they didn't know 135 00:06:42,360 --> 00:06:44,440 Speaker 1: if it was too much or too little, or they 136 00:06:44,480 --> 00:06:47,479 Speaker 1: needed more guidance on how athletes should be fueling. 137 00:06:48,000 --> 00:06:49,320 Speaker 4: And it was also great for me. 138 00:06:49,320 --> 00:06:53,080 Speaker 1: Because I during that time got to work with professional 139 00:06:53,160 --> 00:06:56,120 Speaker 1: athletes and see their lifestyle and see that wasn't their 140 00:06:56,160 --> 00:06:59,960 Speaker 1: whole life. They were enjoying dessert, they were going out, 141 00:07:00,240 --> 00:07:04,119 Speaker 1: they were drinking, they were balancing everything at the same time. 142 00:07:04,640 --> 00:07:08,080 Speaker 2: Yeah, yeah, and you use that buzzword that some people 143 00:07:08,120 --> 00:07:09,920 Speaker 2: love and a lot of people hate, which is the 144 00:07:09,920 --> 00:07:13,800 Speaker 2: word healthy. Right for so many athletes really struggling to 145 00:07:13,840 --> 00:07:17,440 Speaker 2: figure out what feels right, what feels healthy for them. 146 00:07:17,520 --> 00:07:19,640 Speaker 2: And of course yes, we can look at you know, 147 00:07:19,760 --> 00:07:22,880 Speaker 2: nutrient dense options and a lot of these plant based 148 00:07:23,000 --> 00:07:26,040 Speaker 2: choices as items that could be quote unquote considered healthy. 149 00:07:26,440 --> 00:07:28,040 Speaker 3: But it's bigger than that, isn't it. 150 00:07:28,480 --> 00:07:29,240 Speaker 4: Yeah, And I. 151 00:07:29,280 --> 00:07:30,840 Speaker 1: Really and I talk about it in the book. I 152 00:07:30,880 --> 00:07:32,720 Speaker 1: have this thing called healthy and unhealthy. If it was 153 00:07:32,720 --> 00:07:36,400 Speaker 1: an unhealthy food, I wasn't having it. Maple syrup, coconut sugar, 154 00:07:36,440 --> 00:07:39,120 Speaker 1: those were unhealthy foods to me, white flour, all these 155 00:07:39,120 --> 00:07:41,680 Speaker 1: things were unhealthy and it became a fear of. 156 00:07:41,600 --> 00:07:42,760 Speaker 4: Eating those foods. 157 00:07:43,120 --> 00:07:45,080 Speaker 1: So I really have to do a lot of unlearning 158 00:07:45,400 --> 00:07:49,200 Speaker 1: with that and find a balance. And also once I 159 00:07:49,240 --> 00:07:52,560 Speaker 1: started to think like an athlete, food is fuel, everything 160 00:07:52,640 --> 00:07:54,960 Speaker 1: changed for me, like how is this helping my performance? 161 00:07:55,080 --> 00:07:56,640 Speaker 1: What do I need to eat before run? What do 162 00:07:56,680 --> 00:07:59,360 Speaker 1: I need after run? Do I need carbohydrates? Do I 163 00:07:59,360 --> 00:08:02,520 Speaker 1: need protein? So understanding my diet and when I needed 164 00:08:02,520 --> 00:08:06,160 Speaker 1: what I needed helped me also have that balance and 165 00:08:06,320 --> 00:08:07,520 Speaker 1: enjoy the food I was eating. 166 00:08:07,920 --> 00:08:10,240 Speaker 2: And you said the word unlearned, which I think is 167 00:08:10,280 --> 00:08:14,320 Speaker 2: probably a struggle point for a lot of individuals. Talk 168 00:08:14,360 --> 00:08:17,600 Speaker 2: to us a little bit about what that unlearning process 169 00:08:17,640 --> 00:08:18,360 Speaker 2: looked like for you. 170 00:08:18,880 --> 00:08:21,559 Speaker 1: Yeah, it was definitely ups and downs, because like I said, 171 00:08:21,560 --> 00:08:24,200 Speaker 1: it was four years of up and down of stress, 172 00:08:24,200 --> 00:08:27,560 Speaker 1: fractures and injuries, and I really had to see my 173 00:08:27,640 --> 00:08:31,080 Speaker 1: body break down for something, for a switch and a. 174 00:08:30,960 --> 00:08:35,079 Speaker 4: Click of the way I was eating. So it was 175 00:08:35,200 --> 00:08:35,959 Speaker 4: ups and downs. 176 00:08:36,000 --> 00:08:38,839 Speaker 1: But I think like through it all, having this Instagram 177 00:08:38,840 --> 00:08:41,600 Speaker 1: and having my career, that was a big part of 178 00:08:41,679 --> 00:08:46,400 Speaker 1: me healing and on learning those things that I learned 179 00:08:46,400 --> 00:08:48,280 Speaker 1: of just like this is bad food, this is good 180 00:08:48,320 --> 00:08:49,440 Speaker 1: food for you? 181 00:08:49,679 --> 00:08:54,280 Speaker 2: In that process, who were you looking to for support? 182 00:08:54,520 --> 00:08:57,480 Speaker 2: Were you working with any experts one on one? What 183 00:08:57,520 --> 00:08:58,160 Speaker 2: did that look like? 184 00:08:58,400 --> 00:09:01,760 Speaker 1: Yeah, so I saw nutrition, which was great. I really 185 00:09:01,840 --> 00:09:04,680 Speaker 1: learned about food. I went to the Institute for Integrated 186 00:09:04,800 --> 00:09:08,600 Speaker 1: Nutrition and at the time, my career was taking off 187 00:09:08,600 --> 00:09:11,960 Speaker 1: and I started to work with Cari Goucher. So Carra 188 00:09:12,000 --> 00:09:14,880 Speaker 1: Goucher started following me on Instagram. She invited me to 189 00:09:14,960 --> 00:09:18,760 Speaker 1: a running retreat in Napa to speak on nutrition and 190 00:09:18,840 --> 00:09:21,400 Speaker 1: I remember talking to her about this early on before 191 00:09:21,440 --> 00:09:24,559 Speaker 1: we really started to work together, and was really eye 192 00:09:24,600 --> 00:09:27,640 Speaker 1: opening because that was like my idol in running. You know, 193 00:09:27,880 --> 00:09:32,680 Speaker 1: this was someone who performed at the top level, was 194 00:09:32,679 --> 00:09:36,720 Speaker 1: so inspiring as a mother, as a wife, and just 195 00:09:36,880 --> 00:09:39,559 Speaker 1: everything that she did, and I got to speak to 196 00:09:39,600 --> 00:09:42,000 Speaker 1: her about it, so that was really amazing. And then 197 00:09:42,880 --> 00:09:45,680 Speaker 1: she invited me to stay in twenty sixteen to cook 198 00:09:45,720 --> 00:09:48,120 Speaker 1: for her leading up to the trials that year, her 199 00:09:48,160 --> 00:09:49,200 Speaker 1: coaches saw. 200 00:09:49,240 --> 00:09:50,160 Speaker 4: I stayed with her. 201 00:09:50,080 --> 00:09:53,000 Speaker 1: For a week before the running retreat in twenty fifteen 202 00:09:53,200 --> 00:09:57,400 Speaker 1: in Breckinridge, and her coaches saw her performance that week 203 00:09:57,440 --> 00:10:00,400 Speaker 1: and they were just like, she's doing so well, and 204 00:10:00,720 --> 00:10:03,040 Speaker 1: if she has a chance of making the team, we 205 00:10:03,080 --> 00:10:05,840 Speaker 1: need to here, we need to supporting her. And I 206 00:10:05,960 --> 00:10:08,800 Speaker 1: went to Boulder that year and I cooked for her 207 00:10:08,920 --> 00:10:12,840 Speaker 1: and saw her performance, and it kind of just justified 208 00:10:13,000 --> 00:10:15,880 Speaker 1: everything I knew. I already knew that food is fuel 209 00:10:15,920 --> 00:10:19,000 Speaker 1: and food could help your performance. And she ended up 210 00:10:19,000 --> 00:10:23,400 Speaker 1: placing fourth that year, but she had an incredible training 211 00:10:23,440 --> 00:10:27,000 Speaker 1: cycle with no injury and was in the later part 212 00:10:27,000 --> 00:10:29,680 Speaker 1: of her career and performed so well, So it was 213 00:10:29,760 --> 00:10:32,240 Speaker 1: really amazing to see something like that and see the 214 00:10:32,440 --> 00:10:34,240 Speaker 1: change with the food that she was eating. 215 00:10:34,600 --> 00:10:36,920 Speaker 3: Yeah, what an awesome, awesome moment for you. 216 00:10:37,160 --> 00:10:42,040 Speaker 2: Being someone that is creating recipes and fuel for athletes, 217 00:10:42,080 --> 00:10:45,760 Speaker 2: there have got to be at least a few building. 218 00:10:45,320 --> 00:10:47,440 Speaker 3: Blocks that we should touch on. 219 00:10:47,640 --> 00:10:50,439 Speaker 2: So why don't you give us a little bit of 220 00:10:50,840 --> 00:10:54,280 Speaker 2: your mindset, where your head's at when you think about 221 00:10:54,280 --> 00:10:58,760 Speaker 2: starting to create any sort of a nutrition plan or 222 00:10:58,880 --> 00:11:01,360 Speaker 2: some building blocks someone that you're going to be working with. 223 00:11:03,160 --> 00:11:05,600 Speaker 1: Yeah, so the most important thing for me is meeting 224 00:11:05,640 --> 00:11:08,080 Speaker 1: someone where they're at and not trying to overhaul their 225 00:11:08,120 --> 00:11:12,000 Speaker 1: whole diet because you know that really doesn't work. Everyone's 226 00:11:12,040 --> 00:11:14,920 Speaker 1: really excited in the new year to start over to 227 00:11:15,679 --> 00:11:18,320 Speaker 1: you know, clean out their pantry, and that's great the motivation, 228 00:11:18,520 --> 00:11:21,000 Speaker 1: but you really have to take it every day at 229 00:11:21,000 --> 00:11:23,920 Speaker 1: a time. And I like to create habits. So two 230 00:11:23,960 --> 00:11:27,160 Speaker 1: weeks is a great start point. So if you could 231 00:11:27,200 --> 00:11:29,880 Speaker 1: do something for two weeks, Let's say you want to 232 00:11:29,880 --> 00:11:31,760 Speaker 1: cook three times a week, Let's see if you could 233 00:11:31,840 --> 00:11:34,079 Speaker 1: sustain that for two weeks, and then we build on that. 234 00:11:34,280 --> 00:11:38,040 Speaker 1: So really making small changes that will last a long time. 235 00:11:38,440 --> 00:11:39,480 Speaker 3: Yeah, that's really smart. 236 00:11:39,559 --> 00:11:42,959 Speaker 2: So Tip one, don't try to completely overhaul your diet 237 00:11:43,000 --> 00:11:46,400 Speaker 2: all at once. Let's talk about what someone needs to 238 00:11:46,640 --> 00:11:51,079 Speaker 2: take into account when they're thinking about fueling for better performance. 239 00:11:51,640 --> 00:11:54,520 Speaker 2: Starting let's say, first thing in the morning. Where do 240 00:11:54,600 --> 00:11:55,120 Speaker 2: we start? 241 00:11:55,280 --> 00:11:57,440 Speaker 1: So, yeah, first thing in the morning, that is like 242 00:11:57,559 --> 00:11:59,880 Speaker 1: the most important time because that's really going to set 243 00:11:59,920 --> 00:12:01,640 Speaker 1: you up for the whole day. What you eat in 244 00:12:01,679 --> 00:12:03,880 Speaker 1: the morning, how you start your day is going to 245 00:12:03,920 --> 00:12:06,719 Speaker 1: set you up for a successful day. So definitely want 246 00:12:06,720 --> 00:12:09,760 Speaker 1: to start with hydration. Everyone knows that to do this, 247 00:12:09,880 --> 00:12:12,240 Speaker 1: but no one does it, and I don't do it 248 00:12:12,240 --> 00:12:16,040 Speaker 1: myself sometimes, But start with hydration. Wake up, drink water 249 00:12:16,240 --> 00:12:19,439 Speaker 1: while you're making your coffee, before you do anything, drink water. 250 00:12:19,640 --> 00:12:20,480 Speaker 4: Start with hydration. 251 00:12:20,720 --> 00:12:23,360 Speaker 1: Especially in the winter, you may not be drinking as 252 00:12:23,440 --> 00:12:26,360 Speaker 1: much because it's cold out. So you definitely want to 253 00:12:26,400 --> 00:12:29,200 Speaker 1: start with hydration. And then you want to start with 254 00:12:29,320 --> 00:12:32,520 Speaker 1: a healthy breakfast. So whether you're running in the morning 255 00:12:32,840 --> 00:12:35,080 Speaker 1: or running in the evening, you want to think about 256 00:12:35,400 --> 00:12:38,240 Speaker 1: how you're fueling that day to help your performance. So 257 00:12:38,320 --> 00:12:40,480 Speaker 1: what time are you running, you're running in the evening, 258 00:12:40,520 --> 00:12:44,000 Speaker 1: maybe you want to eat lighter during the day and 259 00:12:44,200 --> 00:12:47,560 Speaker 1: time your fuel for when you're working out. If you're 260 00:12:47,600 --> 00:12:50,520 Speaker 1: working out. First thing in the morning, you definitely want 261 00:12:50,559 --> 00:12:52,800 Speaker 1: to have a little bit of carbohydrate, so whether it's 262 00:12:52,800 --> 00:12:56,320 Speaker 1: a banana, a piece of toast, nothing too heavy. And 263 00:12:56,360 --> 00:12:59,840 Speaker 1: then afterwards think about protein and carbs because those are 264 00:12:59,880 --> 00:13:01,960 Speaker 1: the two things that you really want to replace after 265 00:13:02,000 --> 00:13:04,560 Speaker 1: a workout. You want to replace lost skikidgeen stores found 266 00:13:04,559 --> 00:13:07,840 Speaker 1: in carbohydrates and protein to help rebuild muscle. So I 267 00:13:07,840 --> 00:13:10,640 Speaker 1: always go to a smoothie. I love a smoothie for that. 268 00:13:11,000 --> 00:13:13,840 Speaker 1: A lot of people sometimes aren't hungry after a workout, 269 00:13:13,880 --> 00:13:15,160 Speaker 1: so smooth is a great option. 270 00:13:15,760 --> 00:13:16,040 Speaker 3: Yeah. 271 00:13:16,120 --> 00:13:18,480 Speaker 2: Well, a lot of people also may feel some kind 272 00:13:18,480 --> 00:13:21,680 Speaker 2: of way about putting something into their body before the workout. 273 00:13:21,760 --> 00:13:25,240 Speaker 2: I feel like so many women I know they always say, oh, 274 00:13:25,280 --> 00:13:28,400 Speaker 2: I like really can't even eat when I'm doing something 275 00:13:28,520 --> 00:13:31,360 Speaker 2: as like intense as running a marathon. I have one 276 00:13:31,400 --> 00:13:34,480 Speaker 2: friend who literally takes one gel because your stomach just 277 00:13:34,480 --> 00:13:37,280 Speaker 2: doesn't handle it. So what does that person do when 278 00:13:37,320 --> 00:13:39,440 Speaker 2: it comes to fueling for their workouts. 279 00:13:39,800 --> 00:13:41,480 Speaker 4: Yeah, you have to start small. 280 00:13:41,559 --> 00:13:44,480 Speaker 1: And I always tell people also, like you're fueling before 281 00:13:44,559 --> 00:13:48,200 Speaker 1: your workout is helping your recovery. If you're not fueling beforehand, 282 00:13:48,760 --> 00:13:50,720 Speaker 1: your body is going to be so depleted that no 283 00:13:50,800 --> 00:13:52,840 Speaker 1: matter what you have after your workout, you're not going 284 00:13:52,920 --> 00:13:54,800 Speaker 1: to be able to catch up. So I think it's 285 00:13:54,840 --> 00:13:57,600 Speaker 1: a lot of the time understanding how this plays a role, 286 00:13:57,760 --> 00:14:01,840 Speaker 1: a bigger picture role. And all also start small. So 287 00:14:02,200 --> 00:14:06,320 Speaker 1: instead of trying something new during your long run, why 288 00:14:06,320 --> 00:14:10,120 Speaker 1: don't you try having something small before your five mile 289 00:14:10,240 --> 00:14:12,160 Speaker 1: run during the week or five k that you have 290 00:14:12,280 --> 00:14:14,200 Speaker 1: during the week. And you don't need to have a 291 00:14:14,200 --> 00:14:17,040 Speaker 1: bowl of oatmeal, but have a piece of fruit beforehand, 292 00:14:17,080 --> 00:14:19,680 Speaker 1: and start small so that your gut could get used 293 00:14:19,680 --> 00:14:22,640 Speaker 1: to having it. Gels tip it like, if one gel 294 00:14:22,640 --> 00:14:24,920 Speaker 1: doesn't work for you, try something else. There's so many 295 00:14:24,920 --> 00:14:27,760 Speaker 1: options out there that I feel like it's not an 296 00:14:27,800 --> 00:14:30,360 Speaker 1: excuse to say that one like gels don't work for you. 297 00:14:30,360 --> 00:14:33,080 Speaker 1: You could even have dates, you could have the choos 298 00:14:33,200 --> 00:14:35,040 Speaker 1: that they make. You could get it in the form 299 00:14:35,120 --> 00:14:37,840 Speaker 1: of a drink. So there are definitely options out there. 300 00:14:38,120 --> 00:14:40,760 Speaker 2: Yeah, definitely a lot of options. Okay, so we're talking 301 00:14:40,800 --> 00:14:43,400 Speaker 2: about first thing in the morning. Here, we've mentioned the 302 00:14:43,400 --> 00:14:47,000 Speaker 2: importance of hydration. We've also mentioned the importance of how 303 00:14:47,040 --> 00:14:51,240 Speaker 2: to break up those carbs versus proteins and fats. When 304 00:14:51,240 --> 00:14:54,560 Speaker 2: the effort is done. If you are a morning exercise person. 305 00:14:54,680 --> 00:14:57,280 Speaker 2: You mentioned a little bit about the importance of all 306 00:14:57,320 --> 00:14:59,480 Speaker 2: of these building blocks, but what kind of ratio should 307 00:14:59,480 --> 00:15:00,120 Speaker 2: we be looking for? 308 00:15:01,120 --> 00:15:03,200 Speaker 1: Yeah, I try, and I do. I talk about this 309 00:15:03,240 --> 00:15:05,720 Speaker 1: in the book. Also, I try not to make it 310 00:15:05,760 --> 00:15:08,840 Speaker 1: too technical. We're not looking at macronutrients all the time, 311 00:15:08,880 --> 00:15:11,120 Speaker 1: because I think that also turns people away from eating 312 00:15:11,160 --> 00:15:15,400 Speaker 1: healthy when you complicate it. So I think, don't complicate it, 313 00:15:15,480 --> 00:15:18,560 Speaker 1: keep it simple. Some things that I like to tell 314 00:15:18,600 --> 00:15:21,200 Speaker 1: people to try before or workout. If there's someone who 315 00:15:21,680 --> 00:15:24,160 Speaker 1: doesn't love to eat before workout, try a rice cake 316 00:15:24,200 --> 00:15:26,960 Speaker 1: with almond butter. Try a piece of ezekiel toast with 317 00:15:27,040 --> 00:15:32,040 Speaker 1: almond butter. Try a banana, Try an apple, try an orange, 318 00:15:32,200 --> 00:15:34,880 Speaker 1: But look at carbohydrates. You want to look at carbohydrates 319 00:15:34,880 --> 00:15:36,240 Speaker 1: and a little bit of fat. 320 00:15:36,480 --> 00:15:40,680 Speaker 2: That's actually really interesting because I guess being someone that 321 00:15:41,360 --> 00:15:45,400 Speaker 2: doesn't feel as though their recovery is like in any 322 00:15:45,440 --> 00:15:48,120 Speaker 2: worse for it kind of state. By not eating before 323 00:15:48,160 --> 00:15:50,320 Speaker 2: I go out and run in the morning, I'm sitting 324 00:15:50,400 --> 00:15:53,360 Speaker 2: here thinking about if it would be any different, or 325 00:15:53,360 --> 00:15:55,440 Speaker 2: if I would feel any different if I even just 326 00:15:55,520 --> 00:15:58,440 Speaker 2: kickstarted it with something light, just to do it, not 327 00:15:58,680 --> 00:16:01,320 Speaker 2: because I feel as though perhaps like my body is 328 00:16:01,320 --> 00:16:03,560 Speaker 2: breaking and I need to do it, but just because 329 00:16:03,560 --> 00:16:05,360 Speaker 2: I know that if I was to do that, then 330 00:16:05,360 --> 00:16:07,240 Speaker 2: maybe i'd be set up even better. 331 00:16:07,560 --> 00:16:10,080 Speaker 1: Yeah, we always want to get better, and I think 332 00:16:10,200 --> 00:16:12,720 Speaker 1: like that's that's kind of how I look at food, 333 00:16:12,800 --> 00:16:14,800 Speaker 1: is how could we get better through the food that 334 00:16:14,840 --> 00:16:17,480 Speaker 1: we're eating. And if you're working out longer than an hour, 335 00:16:17,560 --> 00:16:20,320 Speaker 1: it's just essential that you eat beforehand. If it's less 336 00:16:20,320 --> 00:16:23,720 Speaker 1: than an hour, it's not as important, but you can't 337 00:16:24,120 --> 00:16:27,040 Speaker 1: try it out. If you're someone new to eating before run, 338 00:16:27,040 --> 00:16:30,120 Speaker 1: you don't want to try it out during your long run. 339 00:16:30,200 --> 00:16:30,680 Speaker 3: Right right. 340 00:16:30,760 --> 00:16:32,760 Speaker 2: I think you just mentioned something that's really important that 341 00:16:32,800 --> 00:16:34,680 Speaker 2: we bring into the mix here now, and that is 342 00:16:34,720 --> 00:16:38,240 Speaker 2: the concept of timing. So often people in my DMS 343 00:16:38,440 --> 00:16:42,160 Speaker 2: asking about how much fuel they should be taking, how 344 00:16:42,280 --> 00:16:44,880 Speaker 2: often I'm running a ten k, And you just brought 345 00:16:44,920 --> 00:16:46,520 Speaker 2: up that hour threshold mark. 346 00:16:46,600 --> 00:16:48,120 Speaker 3: Is that the goldilocks time. 347 00:16:48,000 --> 00:16:51,360 Speaker 2: Period that you would chat with people about when it 348 00:16:51,400 --> 00:16:53,440 Speaker 2: comes to making sure that you're giving your body what 349 00:16:53,520 --> 00:16:55,640 Speaker 2: it needs to perform at its best. 350 00:16:56,680 --> 00:17:00,160 Speaker 1: Yeah, an hour is kind of the standard guideline, or 351 00:17:00,200 --> 00:17:02,720 Speaker 1: I would say, like a six miles but also the 352 00:17:02,840 --> 00:17:05,920 Speaker 1: intensity matters. So you're going to the track and you're 353 00:17:06,000 --> 00:17:08,600 Speaker 1: running six miles, but it's going to take you an 354 00:17:08,640 --> 00:17:10,919 Speaker 1: hour and a half between the stop and go. You 355 00:17:10,920 --> 00:17:13,680 Speaker 1: have to take that into consideration. Are you putting more 356 00:17:13,720 --> 00:17:16,720 Speaker 1: effort out during these workouts? Is it an intense workout 357 00:17:16,880 --> 00:17:19,600 Speaker 1: where maybe you have a little bit more time in. 358 00:17:19,600 --> 00:17:22,640 Speaker 4: The morning before you head out. Timing is also important. 359 00:17:22,680 --> 00:17:24,879 Speaker 1: Like you mentioned, if you're rolling out a bed and going, 360 00:17:25,240 --> 00:17:28,240 Speaker 1: maybe you can't eat beforehand, and maybe that's not realistic, 361 00:17:28,320 --> 00:17:30,320 Speaker 1: but if you are doing the long run, make that 362 00:17:30,480 --> 00:17:35,360 Speaker 1: time to eat beforehand, wake up earlier, practice having it, 363 00:17:35,440 --> 00:17:37,120 Speaker 1: and also use that as a test. 364 00:17:36,960 --> 00:17:38,000 Speaker 4: Run for your race. 365 00:17:38,680 --> 00:17:41,080 Speaker 1: During your race, you don't want to think about anything 366 00:17:41,560 --> 00:17:44,000 Speaker 1: besides for running, and when you have to think about 367 00:17:44,080 --> 00:17:46,080 Speaker 1: nutrition and you have to think about your gear and 368 00:17:46,119 --> 00:17:48,200 Speaker 1: what you're wearing, it kind of messes with your head. 369 00:17:48,440 --> 00:17:50,840 Speaker 1: It's all about confidence going to the start line. So 370 00:17:50,960 --> 00:17:54,280 Speaker 1: knowing that you tested these things during your long runs 371 00:17:54,359 --> 00:17:56,440 Speaker 1: during training is going to set you. 372 00:17:56,440 --> 00:18:03,200 Speaker 4: Up for a better race overall. 373 00:18:03,359 --> 00:18:05,840 Speaker 2: Taking a break from today's episode to give some love 374 00:18:06,000 --> 00:18:06,840 Speaker 2: to my sponsors. 375 00:18:06,840 --> 00:18:11,040 Speaker 3: First up, Element l MNT Element. 376 00:18:10,720 --> 00:18:13,240 Speaker 2: Makes a Science of fact Electrolyte drink bakes with everything 377 00:18:13,280 --> 00:18:17,080 Speaker 2: you need and nothing you don't. I have tried, goodness, 378 00:18:17,160 --> 00:18:20,440 Speaker 2: my fair share of electrolytes over the years. God, I've 379 00:18:20,440 --> 00:18:22,480 Speaker 2: tried my fair share of a lot of things, from 380 00:18:22,920 --> 00:18:27,359 Speaker 2: running sunglasses to running sneakers, and let me tell you 381 00:18:27,720 --> 00:18:32,800 Speaker 2: these electrolytes they are my absolute favorite. I have used 382 00:18:32,840 --> 00:18:36,560 Speaker 2: them training for everything from marathons to century bike. 383 00:18:36,440 --> 00:18:38,320 Speaker 3: Rides, and that's saying a lot, right. 384 00:18:38,400 --> 00:18:41,720 Speaker 2: The formula is super high caliberts plant based with no 385 00:18:41,840 --> 00:18:46,000 Speaker 2: sugar fillers, gluten, or sketchy ingredients, and I love their 386 00:18:46,160 --> 00:18:49,320 Speaker 2: variety of flamers. I am a super salty sweater. I've 387 00:18:49,359 --> 00:18:51,600 Speaker 2: talked about it here before. 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Also want to give 398 00:19:23,359 --> 00:19:26,760 Speaker 2: some love to my friends at beam Can I tell 399 00:19:26,760 --> 00:19:28,359 Speaker 2: you I just got the phone with my life coach 400 00:19:28,400 --> 00:19:30,399 Speaker 2: and we were talking about the things that like my 401 00:19:30,720 --> 00:19:33,719 Speaker 2: subconscious doesn't want to deal with during the day. And 402 00:19:34,200 --> 00:19:36,800 Speaker 2: she was asking me, because I've been like tossing and 403 00:19:36,840 --> 00:19:39,520 Speaker 2: turning the last couple of nights, what I could do 404 00:19:39,720 --> 00:19:43,680 Speaker 2: for better sleep, and without any hesitation, I said, beam Dream. 405 00:19:44,040 --> 00:19:47,000 Speaker 2: I like to take my Beam Dream, which is their 406 00:19:47,119 --> 00:19:49,480 Speaker 2: CBD infused kind of nighttime drink. 407 00:19:49,480 --> 00:19:51,000 Speaker 3: It tastes like a hot chocolate. 408 00:19:51,119 --> 00:19:56,080 Speaker 2: It's also got rishi, elfianine, magnesium, melatonin, all these really 409 00:19:56,080 --> 00:19:59,480 Speaker 2: great adaptagence to help you get to sleep and stay asleep. 410 00:19:59,520 --> 00:20:02,359 Speaker 2: And I like to take it about sixty to ninety 411 00:20:02,440 --> 00:20:04,600 Speaker 2: minutes before I go to bed. And life has just 412 00:20:04,640 --> 00:20:07,679 Speaker 2: been super crazy lately, haven't had the opportunity to do that. 413 00:20:07,960 --> 00:20:09,800 Speaker 3: Tonight, I am doing it. 414 00:20:09,920 --> 00:20:13,560 Speaker 2: I am looking forward to mixing up a cup of 415 00:20:13,640 --> 00:20:16,080 Speaker 2: Beam Dream. I make it with hot water and some 416 00:20:16,160 --> 00:20:18,679 Speaker 2: broth almond milk, And honestly, it's such a treat, not 417 00:20:18,760 --> 00:20:22,240 Speaker 2: only because it helps me sleep through the night really consistently, 418 00:20:22,359 --> 00:20:27,000 Speaker 2: but also it tastes delicious and helps to curb some 419 00:20:27,080 --> 00:20:30,639 Speaker 2: of my what can be aggressive dessert cravings come the 420 00:20:30,720 --> 00:20:31,280 Speaker 2: end of the day. 421 00:20:31,640 --> 00:20:32,360 Speaker 3: I am such a. 422 00:20:32,359 --> 00:20:34,160 Speaker 2: Huge fan of beam Dream, and they have a lot 423 00:20:34,200 --> 00:20:36,760 Speaker 2: of really other great products whether you are looking for 424 00:20:36,800 --> 00:20:39,840 Speaker 2: a CBD tincture, I'm a big fan of their focus capsules, 425 00:20:39,840 --> 00:20:42,200 Speaker 2: which I take during my workday to really dial in. 426 00:20:42,560 --> 00:20:43,760 Speaker 3: They also have salves and. 427 00:20:43,840 --> 00:20:47,399 Speaker 2: Topicals, so much good stuff at one destination. 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You have 443 00:21:40,480 --> 00:21:41,640 Speaker 4: to have it well stocked. 444 00:21:41,720 --> 00:21:43,639 Speaker 1: You don't want to be going to the grocery store 445 00:21:43,720 --> 00:21:46,480 Speaker 1: every single day because you want to try this recipe 446 00:21:46,480 --> 00:21:49,760 Speaker 1: and that recipe. Have a plan, be organized, and I 447 00:21:49,840 --> 00:21:51,000 Speaker 1: always tell people to. 448 00:21:51,000 --> 00:21:52,439 Speaker 4: Make leftovers for lunch. 449 00:21:52,760 --> 00:21:54,199 Speaker 1: You don't want to have to be and people are 450 00:21:54,240 --> 00:21:57,120 Speaker 1: working from home now, so you kind of have more 451 00:21:57,200 --> 00:22:00,080 Speaker 1: flexibility when it comes to eating lunch. A lot of 452 00:22:00,119 --> 00:22:02,520 Speaker 1: times everyone's like, oh, I don't have time, or I 453 00:22:02,560 --> 00:22:05,240 Speaker 1: don't have many options, but now there are more options. 454 00:22:05,520 --> 00:22:10,719 Speaker 1: Make double dinner, stock your freezer, make it easy for yourself. 455 00:22:11,560 --> 00:22:13,200 Speaker 1: I have a lot of great options in the book, 456 00:22:13,240 --> 00:22:15,000 Speaker 1: and I also have a pantry guide, which I think 457 00:22:15,080 --> 00:22:19,040 Speaker 1: is really important because having a well stocked pantry can 458 00:22:19,119 --> 00:22:21,960 Speaker 1: make or break you having a meal that night or 459 00:22:22,080 --> 00:22:24,760 Speaker 1: ordering in I always like to keep like bonds on 460 00:22:24,880 --> 00:22:27,679 Speaker 1: hand because it's rich in protein, so you get like 461 00:22:28,440 --> 00:22:32,720 Speaker 1: a bean pasta. I always keep frozen fish in the freezer, 462 00:22:32,760 --> 00:22:35,160 Speaker 1: so I'll go to whole foods ask them to cut 463 00:22:35,160 --> 00:22:37,680 Speaker 1: out portions and then I'll freeze it. And yet I 464 00:22:37,760 --> 00:22:40,879 Speaker 1: always like to keep frozen vegetables, frozen fruit, just to 465 00:22:40,920 --> 00:22:42,160 Speaker 1: make it easy if I'm in a. 466 00:22:42,119 --> 00:22:44,959 Speaker 3: Pinch, Yeah, in a pinch. That's really smart. 467 00:22:45,000 --> 00:22:47,639 Speaker 2: And the frozen note, it's really important to touch on 468 00:22:47,720 --> 00:22:50,280 Speaker 2: here that you're getting the exact same amount, if not 469 00:22:50,600 --> 00:22:53,440 Speaker 2: more nutrients when you're reaching for frozen. 470 00:22:53,480 --> 00:22:54,080 Speaker 3: Why is that? 471 00:22:54,480 --> 00:22:55,400 Speaker 4: Yeah, because it's going. 472 00:22:55,359 --> 00:22:58,920 Speaker 1: To be picked during its peak, during its season, So 473 00:22:59,080 --> 00:23:02,639 Speaker 1: blueberries aren't in season. By frozen blueberries, those were picked 474 00:23:02,880 --> 00:23:05,000 Speaker 1: when it was in season, And it's gonna taste just 475 00:23:05,119 --> 00:23:07,600 Speaker 1: as good. And you're using it in a smoothie most likely, 476 00:23:07,720 --> 00:23:10,360 Speaker 1: or you're throwing in an oatmeal, it's gonna taste great. 477 00:23:10,480 --> 00:23:12,320 Speaker 4: So and it's also convenient. You don't have to go 478 00:23:12,320 --> 00:23:14,440 Speaker 4: to the store every week and get blueberries. You always 479 00:23:14,480 --> 00:23:15,400 Speaker 4: have it in your freezer. 480 00:23:16,200 --> 00:23:19,120 Speaker 1: Frozen spinach is something that I use in smoothies. Most 481 00:23:19,160 --> 00:23:21,679 Speaker 1: people don't think to use it in smoothies, frozen spinach. 482 00:23:21,720 --> 00:23:25,720 Speaker 1: They'll only use fresh spinach. Frozen cauliflower. I wouldn't use 483 00:23:26,200 --> 00:23:29,040 Speaker 1: raw cauliflower, but I would use cauliflower rice and a smoothie, 484 00:23:29,080 --> 00:23:33,080 Speaker 1: which tastes great. Utilizing the freezer is definitely key and 485 00:23:33,200 --> 00:23:36,040 Speaker 1: great to making it easy for yourself. 486 00:23:36,400 --> 00:23:38,480 Speaker 3: Yeah, especially if the fruits aren't organic. 487 00:23:38,520 --> 00:23:40,600 Speaker 2: A lot of people don't think about like the time 488 00:23:40,640 --> 00:23:42,880 Speaker 2: that it takes from when it gets picked to when 489 00:23:42,920 --> 00:23:46,320 Speaker 2: it finally arrives in your supermarket. So to have one 490 00:23:46,320 --> 00:23:49,080 Speaker 2: option where you know that, hey, this was like literally 491 00:23:49,440 --> 00:23:55,760 Speaker 2: picked and like preserved, over picked, scent shipped whatever. 492 00:23:57,680 --> 00:23:59,920 Speaker 4: Yeah the shelf. Yeah totally. 493 00:24:00,160 --> 00:24:03,160 Speaker 1: And if you could support your local farmer's market, that's 494 00:24:03,200 --> 00:24:06,159 Speaker 1: even better. I live near Union Square, so I go 495 00:24:06,240 --> 00:24:08,960 Speaker 1: there all the time. I love to compost. I keep 496 00:24:09,000 --> 00:24:13,280 Speaker 1: compost in my freezer. Eating seasonally is not only better. 497 00:24:13,040 --> 00:24:14,679 Speaker 4: For the environment, but it's better for you. 498 00:24:15,280 --> 00:24:18,840 Speaker 2: We talked about smoothies being like perhaps like a post 499 00:24:18,920 --> 00:24:22,359 Speaker 2: workout pick. But for someone who is working out, perhaps 500 00:24:22,400 --> 00:24:24,359 Speaker 2: a little bit later in the day and they're looking 501 00:24:24,359 --> 00:24:27,639 Speaker 2: for something that's a little bit heavier or perhaps a 502 00:24:27,680 --> 00:24:30,280 Speaker 2: little bit hardier, more of a meal, what kind of 503 00:24:30,320 --> 00:24:32,520 Speaker 2: things would you recommend that they reach. 504 00:24:32,400 --> 00:24:33,920 Speaker 4: For, right, right, right? 505 00:24:33,960 --> 00:24:36,480 Speaker 1: Okay, So after a workout later in the day, you 506 00:24:36,520 --> 00:24:40,040 Speaker 1: want to look Carbs, protein are going to be the 507 00:24:40,080 --> 00:24:41,680 Speaker 1: most important thing after a workout. 508 00:24:41,720 --> 00:24:42,960 Speaker 4: So I love a grain bowl. 509 00:24:43,760 --> 00:24:46,000 Speaker 1: Cook a bunch of brown race, have it in your freezer, 510 00:24:46,200 --> 00:24:47,840 Speaker 1: I mean, have it in your fridge, and then you 511 00:24:47,840 --> 00:24:51,760 Speaker 1: could add a protein to it at avocado at sauces. 512 00:24:52,240 --> 00:24:53,159 Speaker 4: I have a section in the. 513 00:24:53,119 --> 00:24:56,160 Speaker 1: Book that are all bowls, and bowls are just so 514 00:24:56,240 --> 00:24:58,239 Speaker 1: easy and fun to put together, and you can make 515 00:24:58,280 --> 00:25:01,400 Speaker 1: them different every time on the sauce that you put on. 516 00:25:01,520 --> 00:25:02,840 Speaker 4: So that's definitely my go to. 517 00:25:03,320 --> 00:25:05,840 Speaker 2: Yeah, can we talk about sauces and stuff like that 518 00:25:05,880 --> 00:25:07,720 Speaker 2: for just a second year? I feel like a lot 519 00:25:07,720 --> 00:25:10,840 Speaker 2: of people struggle with like using the right sauce, or 520 00:25:10,920 --> 00:25:14,800 Speaker 2: using too much sauce, or like completely uh sabotaging what 521 00:25:14,840 --> 00:25:17,520 Speaker 2: they're making because they're dousing it in the wrong sauce. 522 00:25:17,560 --> 00:25:19,720 Speaker 3: Like where do the right what's the right strategy with that? 523 00:25:20,200 --> 00:25:23,320 Speaker 1: Okay, never buy store bought sauce. Let's just put it 524 00:25:23,359 --> 00:25:26,440 Speaker 1: out there, don't It's yeah, it's so easy to make yourself. 525 00:25:26,480 --> 00:25:29,159 Speaker 1: I always like roll my eyes if I look in 526 00:25:29,240 --> 00:25:33,440 Speaker 1: someone's fridge and it's a bunch of dressings from Whole 527 00:25:33,440 --> 00:25:35,960 Speaker 1: Foods and it says healthy on it, and like half 528 00:25:36,000 --> 00:25:37,119 Speaker 1: of the bottle is oil. 529 00:25:37,720 --> 00:25:38,880 Speaker 4: It's just not you. 530 00:25:38,800 --> 00:25:41,800 Speaker 1: Could do better just if you have a little bit, 531 00:25:41,880 --> 00:25:44,280 Speaker 1: if you have a mini chop. I love using a 532 00:25:44,320 --> 00:25:47,560 Speaker 1: mini chop and making a tahini sauce to Heini's great, 533 00:25:47,640 --> 00:25:51,080 Speaker 1: really rich and calcium. You could make so many sauces. 534 00:25:51,160 --> 00:25:53,200 Speaker 1: I like to make sauce and freeze it. Another way 535 00:25:53,200 --> 00:25:55,520 Speaker 1: to utilize the freezer if you're not gonna use all 536 00:25:55,560 --> 00:25:58,000 Speaker 1: of it at once, but definitely stay away from the 537 00:25:58,040 --> 00:25:58,760 Speaker 1: store bought stuff. 538 00:25:58,760 --> 00:26:01,080 Speaker 4: There's so many additives that are not necessary. 539 00:26:01,480 --> 00:26:02,719 Speaker 3: Not necessary. 540 00:26:02,800 --> 00:26:05,600 Speaker 2: I feel like I became a grown up a little 541 00:26:05,640 --> 00:26:08,320 Speaker 2: bit when I started making some of my own sauces, 542 00:26:08,560 --> 00:26:11,119 Speaker 2: Influenced by one of my best friends who now is 543 00:26:11,160 --> 00:26:13,280 Speaker 2: about to be a mother of two. I would go 544 00:26:13,359 --> 00:26:15,760 Speaker 2: visit her for some time and every night she was 545 00:26:15,840 --> 00:26:18,600 Speaker 2: just like shaking up a different bottle of dressing, and 546 00:26:18,640 --> 00:26:20,399 Speaker 2: I was like, this is so easy. I don't know 547 00:26:20,440 --> 00:26:23,800 Speaker 2: why I had such a mental block over doing this myself. 548 00:26:23,880 --> 00:26:26,000 Speaker 1: And it makes such a difference because I have a 549 00:26:26,040 --> 00:26:28,520 Speaker 1: few dressings in the fridge and I'm like, okay, salad 550 00:26:28,560 --> 00:26:30,200 Speaker 1: could be born. I could just throw a ball stamic 551 00:26:30,280 --> 00:26:33,280 Speaker 1: vinegar over it. But now I have this amazing dressing 552 00:26:33,320 --> 00:26:35,639 Speaker 1: in the freezer. It makes them more exciting and different. 553 00:26:35,680 --> 00:26:36,480 Speaker 1: Every single time. 554 00:26:36,960 --> 00:26:40,440 Speaker 2: I would love to touch on desserts. It's something that 555 00:26:40,880 --> 00:26:43,560 Speaker 2: a lot of us reach to. I know that for me, 556 00:26:44,040 --> 00:26:47,840 Speaker 2: like half of the reason I run is for croissants 557 00:26:47,920 --> 00:26:51,480 Speaker 2: and doughnuts and you know all this stuff. So let's 558 00:26:51,520 --> 00:26:54,080 Speaker 2: talk a little bit about desserts and maybe what to 559 00:26:54,920 --> 00:26:58,440 Speaker 2: keep in mind when it comes to reaching for them 560 00:26:58,440 --> 00:26:59,000 Speaker 2: on the regular. 561 00:26:59,320 --> 00:26:59,520 Speaker 4: Yeah. 562 00:26:59,720 --> 00:27:02,360 Speaker 1: So I feel like I'm most known for my desserts. 563 00:27:02,400 --> 00:27:04,679 Speaker 1: I've always been very I've always had a lot of 564 00:27:04,680 --> 00:27:06,800 Speaker 1: fun in the kitchen and got creative when it comes 565 00:27:06,840 --> 00:27:07,480 Speaker 1: to desserts. 566 00:27:08,119 --> 00:27:11,160 Speaker 4: When I worked with Kara, she was really into dessert. 567 00:27:11,240 --> 00:27:13,119 Speaker 1: Every single night she would have dessert, and that was 568 00:27:13,160 --> 00:27:16,200 Speaker 1: so new to me, and I was just looking at 569 00:27:16,560 --> 00:27:18,840 Speaker 1: the food she was eating. I'm like, these are empty calories. 570 00:27:18,880 --> 00:27:21,160 Speaker 1: How could we do better? And I made this taeini 571 00:27:21,240 --> 00:27:25,000 Speaker 1: fudge which had calcium in it because we're using tahini, 572 00:27:25,080 --> 00:27:27,720 Speaker 1: and it was just let's level up the desserts. Let's 573 00:27:28,200 --> 00:27:30,359 Speaker 1: look at desserts and see what we could put in 574 00:27:30,440 --> 00:27:33,080 Speaker 1: them so they're not just empty calories. So a lot 575 00:27:33,080 --> 00:27:35,280 Speaker 1: of the desserts I have in the book reflect those 576 00:27:35,320 --> 00:27:38,240 Speaker 1: recipes that I've made over the years. I have things 577 00:27:38,280 --> 00:27:43,040 Speaker 1: like black bean brownies, talk to oat cookies. I love desserts. 578 00:27:43,040 --> 00:27:45,040 Speaker 1: I love cooking desserts. I don't think that you need 579 00:27:45,080 --> 00:27:48,640 Speaker 1: a sacrifice taste if you're making a healthy dessert. 580 00:27:48,880 --> 00:27:51,000 Speaker 4: It doesn't need to be bland. Yeah. I could talk 581 00:27:51,040 --> 00:27:52,120 Speaker 4: about dessert all day. 582 00:27:53,200 --> 00:27:56,080 Speaker 3: I could talk about desserts forever. We're Team dessert. 583 00:27:56,600 --> 00:27:59,320 Speaker 2: I think it's interesting right to think about, Okay, this 584 00:27:59,400 --> 00:28:02,000 Speaker 2: can be a but it can also be good for 585 00:28:02,040 --> 00:28:04,080 Speaker 2: me a lot of people. Again, going back to that 586 00:28:04,160 --> 00:28:07,840 Speaker 2: conversation over like the word healthy versus non healthy, Like 587 00:28:08,119 --> 00:28:09,760 Speaker 2: I'm not the kind of person that's gonna sit here 588 00:28:09,760 --> 00:28:11,399 Speaker 2: and be like, no, you can't have a cookie. But 589 00:28:11,480 --> 00:28:13,440 Speaker 2: it is kind of smart and like a fun way 590 00:28:13,440 --> 00:28:15,960 Speaker 2: to think about it if you can say to yourself, 591 00:28:16,160 --> 00:28:18,919 Speaker 2: I'm gonna have this cookie, and also it's giving my 592 00:28:18,960 --> 00:28:20,400 Speaker 2: body some really good stuff. 593 00:28:20,600 --> 00:28:23,240 Speaker 1: Yeah, and also I shouldn't There shouldn't be any guilt 594 00:28:23,280 --> 00:28:26,840 Speaker 1: associated with dessert, like own it. You're eating it, enjoy 595 00:28:26,920 --> 00:28:30,560 Speaker 1: it and everything in moderation. Don't over indulge, even if 596 00:28:30,560 --> 00:28:33,960 Speaker 1: it is tiny fudge, you know, enjoy that piece of 597 00:28:33,960 --> 00:28:36,560 Speaker 1: dessert that you're having and feel good about it. So 598 00:28:37,800 --> 00:28:40,080 Speaker 1: that's why I love the desserts in the book, because 599 00:28:40,160 --> 00:28:44,360 Speaker 1: you're really getting to understand why I pick certain ingredients 600 00:28:45,240 --> 00:28:46,680 Speaker 1: and feel good about eating them. 601 00:28:46,960 --> 00:28:49,840 Speaker 2: Yeah, and that certain ingredients note is really important. I 602 00:28:49,880 --> 00:28:52,320 Speaker 2: saw that you use dates a lot. Can we talk 603 00:28:52,320 --> 00:28:55,080 Speaker 2: a little bit about using dates over something maybe like 604 00:28:55,200 --> 00:28:58,400 Speaker 2: the sugar that someone would otherwise conventionally reach for. 605 00:28:58,680 --> 00:29:03,400 Speaker 1: Yeah, So I'm a big and fruit sweetened desserts. I 606 00:29:03,480 --> 00:29:06,200 Speaker 1: mostly use dates to sweeten things because you're getting the 607 00:29:06,240 --> 00:29:09,479 Speaker 1: whole food, so you're getting fiber, you're getting nutrients versus 608 00:29:09,640 --> 00:29:12,880 Speaker 1: more simple sugar. I do use maple syrup and coconut 609 00:29:12,880 --> 00:29:17,320 Speaker 1: sugar in the desserts, which is fine. Everything in moderation again, 610 00:29:17,360 --> 00:29:20,040 Speaker 1: and it is a dessert, so I make sure to 611 00:29:20,120 --> 00:29:23,520 Speaker 1: keep away from those sugars in the morning because I 612 00:29:23,520 --> 00:29:25,280 Speaker 1: don't think you should start your day with that. So 613 00:29:25,360 --> 00:29:28,800 Speaker 1: I have like a blueberry muffin that's dates sweetened, but 614 00:29:29,040 --> 00:29:32,000 Speaker 1: in the dessert section, I use maple syrup. It's really 615 00:29:32,080 --> 00:29:34,880 Speaker 1: rich in minerals, so it's not all that bad. 616 00:29:35,280 --> 00:29:37,320 Speaker 4: And I use coconut sugar mostly. 617 00:29:37,520 --> 00:29:39,080 Speaker 3: And coconut sugar mostly. 618 00:29:39,160 --> 00:29:42,920 Speaker 2: Okay, And then you did mention hydration at the very 619 00:29:42,960 --> 00:29:45,800 Speaker 2: top of this talking about getting in water first thing 620 00:29:45,840 --> 00:29:49,120 Speaker 2: in the morning. What kind of hydration should someone be 621 00:29:49,440 --> 00:29:53,000 Speaker 2: quote unquote aiming for during the day, And why are 622 00:29:53,000 --> 00:29:54,640 Speaker 2: you going to tell me that it varies from person 623 00:29:54,680 --> 00:29:55,120 Speaker 2: to person. 624 00:29:56,360 --> 00:29:59,040 Speaker 1: Yeah, so just like everyone's die, it's going to be different. 625 00:30:00,040 --> 00:30:02,520 Speaker 1: What people are drinking is going to be different. Really 626 00:30:02,680 --> 00:30:08,960 Speaker 1: depends on how much you sweat, your body weight, your age, hormones, so. 627 00:30:09,120 --> 00:30:10,680 Speaker 4: There's no perfect number. 628 00:30:10,760 --> 00:30:13,520 Speaker 1: But like old school, look at your piece, see what 629 00:30:13,600 --> 00:30:14,280 Speaker 1: color it is. 630 00:30:14,640 --> 00:30:16,240 Speaker 4: You'll know if you're hydrating enough. 631 00:30:16,480 --> 00:30:18,600 Speaker 1: You'll know if you're hydrating enough based on your skin, 632 00:30:19,400 --> 00:30:23,600 Speaker 1: if you're getting super dry skin, if you're thirsty. Like, 633 00:30:23,680 --> 00:30:26,520 Speaker 1: those are all old school tricks, and I don't think 634 00:30:26,520 --> 00:30:29,400 Speaker 1: we need to make a complicated same thing. You know, 635 00:30:29,480 --> 00:30:32,760 Speaker 1: drink when you're thirsty, eat when you're hungry. It's so simple, 636 00:30:32,800 --> 00:30:36,240 Speaker 1: and I think sometimes people like to overcomplicate it just 637 00:30:36,320 --> 00:30:38,800 Speaker 1: so that they could, I guess, check a box or 638 00:30:39,400 --> 00:30:42,440 Speaker 1: I don't know what. Everyone likes to make everything complicated. 639 00:30:41,920 --> 00:30:45,000 Speaker 2: Right, Yeah, I mean there's so many different things that 640 00:30:45,000 --> 00:30:47,600 Speaker 2: we've heard before, like the half of your body weight 641 00:30:47,680 --> 00:30:51,520 Speaker 2: in ounces per day, that's like something to strive for obviously, 642 00:30:51,560 --> 00:30:53,400 Speaker 2: Like you said, there are just like so many factors 643 00:30:53,400 --> 00:30:55,920 Speaker 2: to take into conseration when it comes to how much 644 00:30:55,960 --> 00:30:59,320 Speaker 2: we are hydrating during the day. Again, kind of what 645 00:30:59,400 --> 00:31:02,680 Speaker 2: you were saying earlier about meeting an athlete where they're 646 00:31:02,720 --> 00:31:05,720 Speaker 2: at when it comes to planning their nutrition. If you're 647 00:31:05,760 --> 00:31:08,479 Speaker 2: trying to be quote unquote better about your hydration, you 648 00:31:08,520 --> 00:31:12,040 Speaker 2: really have to start by meeting yourself where you're at. Like, Yes, 649 00:31:12,200 --> 00:31:15,000 Speaker 2: it is fun to an extent for me to like 650 00:31:15,040 --> 00:31:18,600 Speaker 2: look at this massive gallon water jug on my desk 651 00:31:18,680 --> 00:31:21,360 Speaker 2: every day. I can't believe that I can say the sentence. 652 00:31:21,360 --> 00:31:23,560 Speaker 2: I've actually finished it every day for the last week. 653 00:31:23,560 --> 00:31:25,760 Speaker 2: It feels like a small miracle because when I used 654 00:31:25,800 --> 00:31:28,600 Speaker 2: to think about drinking water, meeting myself with where I 655 00:31:28,680 --> 00:31:31,920 Speaker 2: was at was me telling myself, Okay, you're at the 656 00:31:31,960 --> 00:31:34,800 Speaker 2: point right now where maybe you're drinking a bottle a day. 657 00:31:35,120 --> 00:31:37,520 Speaker 2: How can you meet yourself where you're at and get 658 00:31:37,560 --> 00:31:41,120 Speaker 2: to two and then stick with two for a couple 659 00:31:41,200 --> 00:31:44,000 Speaker 2: of weeks, get that under your belt, and then move 660 00:31:44,040 --> 00:31:44,480 Speaker 2: to three. 661 00:31:44,880 --> 00:31:45,080 Speaker 4: You know. 662 00:31:45,160 --> 00:31:47,760 Speaker 2: So it's again like it's not getting down on yourself 663 00:31:47,840 --> 00:31:49,280 Speaker 2: or the fact that you may not be doing quote 664 00:31:49,320 --> 00:31:52,400 Speaker 2: unquote what you're supposed to do, but asking yourself how 665 00:31:52,400 --> 00:31:55,000 Speaker 2: you can make positive tweaks to get to where you 666 00:31:55,040 --> 00:31:55,600 Speaker 2: want to be. 667 00:31:56,120 --> 00:31:59,160 Speaker 1: Yeah, and one thing at a time, like don't overwhelm yourself. 668 00:31:59,200 --> 00:32:02,440 Speaker 1: That's a great go and focus on that until you're 669 00:32:02,480 --> 00:32:04,600 Speaker 1: happy with where you're at, and you know there's always 670 00:32:04,680 --> 00:32:06,800 Speaker 1: more that we could do, but like, be happy with 671 00:32:06,880 --> 00:32:08,640 Speaker 1: where you're at and how far you've come. 672 00:32:08,960 --> 00:32:11,680 Speaker 4: I definitely you're like reminding me that I never drink water. 673 00:32:12,760 --> 00:32:15,280 Speaker 2: Everyone listening to this podcast is like, yep, yep, this 674 00:32:15,440 --> 00:32:19,200 Speaker 2: is exactly me, exactly Okay. So we have talked about 675 00:32:19,360 --> 00:32:23,160 Speaker 2: hydration and desserts and things that you should be keeping 676 00:32:23,200 --> 00:32:25,920 Speaker 2: in your pantry, in your freezer. Is there anything that 677 00:32:26,040 --> 00:32:29,280 Speaker 2: you always like to have in your refrigerator? 678 00:32:30,000 --> 00:32:30,800 Speaker 4: Oh? Good question. 679 00:32:32,200 --> 00:32:35,000 Speaker 1: So I always keep eggs in my fridge. That's something 680 00:32:35,120 --> 00:32:38,600 Speaker 1: that's always there to restock easy protein and use it 681 00:32:38,640 --> 00:32:39,560 Speaker 1: in baked goods. 682 00:32:39,800 --> 00:32:42,120 Speaker 4: Always have oat milk. Big fan of oat milk in 683 00:32:42,160 --> 00:32:42,880 Speaker 4: my coffee. 684 00:32:43,000 --> 00:32:44,280 Speaker 3: Can we talk about oat milk? 685 00:32:44,320 --> 00:32:45,600 Speaker 4: It's very controversial. 686 00:32:45,680 --> 00:32:49,280 Speaker 1: I don't know controversial the knowledge to talk about oat milk. 687 00:32:49,720 --> 00:32:51,760 Speaker 1: But I'm like, if oat milk's the worst thing you're eating, 688 00:32:51,800 --> 00:32:52,600 Speaker 1: you're doing okay. 689 00:32:52,760 --> 00:32:55,560 Speaker 4: Like people are so hard on themselves. Oat Milk's fine. 690 00:32:55,600 --> 00:32:56,000 Speaker 3: Isn't it? 691 00:32:56,040 --> 00:32:58,160 Speaker 2: But isn't it Like the store about oat milk is 692 00:32:58,160 --> 00:33:00,840 Speaker 2: what they're saying is like could just be very bad 693 00:33:00,920 --> 00:33:02,600 Speaker 2: for you depending on what brand are shopping. 694 00:33:02,960 --> 00:33:05,880 Speaker 1: Yeah, they're saying they're safflower oil in it, there's canola 695 00:33:05,960 --> 00:33:08,800 Speaker 1: oil in it. People think that it could be bad 696 00:33:08,880 --> 00:33:11,200 Speaker 1: for you. I like it again, Like if oat milk's 697 00:33:11,200 --> 00:33:15,520 Speaker 1: the worst thing that you're eating, it's totally okay. I'm 698 00:33:15,520 --> 00:33:18,400 Speaker 1: putting it in my coffee. I'm not drinking cups of 699 00:33:18,440 --> 00:33:21,800 Speaker 1: it right all the time. So I think you just 700 00:33:21,840 --> 00:33:23,719 Speaker 1: have to be realistic with like how much of it 701 00:33:23,760 --> 00:33:25,480 Speaker 1: you're having, don't overdo it. 702 00:33:25,840 --> 00:33:30,280 Speaker 4: But yeah, I really like it as a milk alternative. 703 00:33:30,680 --> 00:33:32,680 Speaker 1: I was having whole milk in my coffee before I 704 00:33:32,760 --> 00:33:35,520 Speaker 1: was using that, and I generally, I genuinely like the 705 00:33:35,560 --> 00:33:38,320 Speaker 1: taste of oat milk, and that's why I've been having it. 706 00:33:38,640 --> 00:33:41,160 Speaker 2: Okay, we support oat milk, garantep oat milk. So you 707 00:33:41,200 --> 00:33:43,440 Speaker 2: said eggs, oat milk. What else should we be keeping 708 00:33:43,440 --> 00:33:45,240 Speaker 2: in there? Yeah? 709 00:33:45,280 --> 00:33:47,760 Speaker 1: I always keep romaine lettuce because I always love a 710 00:33:47,840 --> 00:33:51,640 Speaker 1: salad for lunch and I always have a dressing on hand. 711 00:33:52,080 --> 00:33:55,520 Speaker 1: I also keep greens, spinach or kale because I like it. 712 00:33:55,560 --> 00:33:56,960 Speaker 4: I like how versatile it could be. 713 00:33:57,040 --> 00:33:58,840 Speaker 1: I could use it raw, but I could also use 714 00:33:58,880 --> 00:34:02,320 Speaker 1: it for a saute and then not my fridge, but 715 00:34:02,440 --> 00:34:06,200 Speaker 1: my freezer. I keep frozen salmon all the time, just 716 00:34:06,240 --> 00:34:09,640 Speaker 1: an easy protein to have on hand. I'm trying to 717 00:34:09,680 --> 00:34:11,640 Speaker 1: like picture what else is in my fridge. I love 718 00:34:11,680 --> 00:34:15,520 Speaker 1: La Croix, so that's another thing. Sparkling water and soda stream. 719 00:34:15,560 --> 00:34:17,560 Speaker 1: Always have sparkling water in my fridge. 720 00:34:18,120 --> 00:34:21,439 Speaker 2: Okay, okay, so we said fish and eggs and oat 721 00:34:21,440 --> 00:34:23,560 Speaker 2: milk and wow, okay, so these are like some pretty 722 00:34:23,600 --> 00:34:26,160 Speaker 2: basic things. The greens are really helpful. I'm also really 723 00:34:26,160 --> 00:34:29,640 Speaker 2: big on sauteing those. And then what about something you 724 00:34:29,680 --> 00:34:32,719 Speaker 2: said try to avoid buying those store bought dressings, but 725 00:34:32,840 --> 00:34:35,200 Speaker 2: other condiments. Is there anything that we should be wary 726 00:34:35,280 --> 00:34:37,600 Speaker 2: of when it comes to what else we're putting onto 727 00:34:37,640 --> 00:34:38,440 Speaker 2: our foods. 728 00:34:39,120 --> 00:34:39,319 Speaker 4: Yeah. 729 00:34:39,360 --> 00:34:42,160 Speaker 1: You would just be surprised how many things have added 730 00:34:42,200 --> 00:34:45,560 Speaker 1: sugar and how you could easily get something without sugar 731 00:34:45,600 --> 00:34:49,080 Speaker 1: if you just look at ingredient labels. So, for instance, 732 00:34:49,160 --> 00:34:52,480 Speaker 1: almond butter always has added sugar, but like right next 733 00:34:52,480 --> 00:34:54,839 Speaker 1: to it, there's one that doesn't have sugar, and it's 734 00:34:54,840 --> 00:34:56,760 Speaker 1: not really going to be very clear on the label. 735 00:34:56,840 --> 00:35:00,839 Speaker 1: So get used to reading ingredient labels and also learn 736 00:35:00,880 --> 00:35:03,760 Speaker 1: about how it's listed. So the ingredient in the front 737 00:35:03,760 --> 00:35:06,040 Speaker 1: of the list is going to have more than the 738 00:35:06,040 --> 00:35:08,480 Speaker 1: one at the end. So usually you see salt at 739 00:35:08,480 --> 00:35:10,840 Speaker 1: the ends because it's very minimal, But if sugar is 740 00:35:10,880 --> 00:35:13,680 Speaker 1: in the beginning of the ingredient list, it usually has 741 00:35:13,840 --> 00:35:17,040 Speaker 1: more of it, you know, on sweetened almond milk versus 742 00:35:17,040 --> 00:35:20,920 Speaker 1: sweetened almond milk. Like those little adjustments to avoid added 743 00:35:20,960 --> 00:35:22,279 Speaker 1: sugar could go a long way. 744 00:35:22,880 --> 00:35:24,880 Speaker 3: So much goodness that came from this conversation. 745 00:35:25,000 --> 00:35:28,399 Speaker 2: Is there anything else that we should keep in mind 746 00:35:28,440 --> 00:35:30,680 Speaker 2: that we haven't touched on when it comes to fueling 747 00:35:30,920 --> 00:35:32,400 Speaker 2: for better performance? 748 00:35:33,200 --> 00:35:35,160 Speaker 1: Yeah, I feel like we did a really good job 749 00:35:35,200 --> 00:35:37,600 Speaker 1: in covering timing. I don't know if I spoke about 750 00:35:37,640 --> 00:35:39,919 Speaker 1: the timing after a workout, but you want to look 751 00:35:39,960 --> 00:35:43,000 Speaker 1: to get something in within thirty minutes post workout. You 752 00:35:43,040 --> 00:35:45,319 Speaker 1: can't get a smoothie in and you can't get you 753 00:35:45,360 --> 00:35:46,680 Speaker 1: know exactly what you want. 754 00:35:46,920 --> 00:35:48,280 Speaker 4: Just make sure that you have something. 755 00:35:48,600 --> 00:35:50,920 Speaker 1: And I have a section in the book called Adventure Snack, 756 00:35:51,040 --> 00:35:53,280 Speaker 1: So these are all snacks that are meant to be portable. 757 00:35:53,719 --> 00:35:56,800 Speaker 1: So bringing something like that with you is a great idea. 758 00:35:56,960 --> 00:36:00,480 Speaker 1: Any type of bar that you like, any food like, 759 00:36:00,560 --> 00:36:03,920 Speaker 1: don't don't no eat because you don't have the perfect 760 00:36:04,080 --> 00:36:08,280 Speaker 1: thing after after a workout, so timing of that is important. 761 00:36:08,560 --> 00:36:10,800 Speaker 3: Don't worry about being perfect. 762 00:36:11,160 --> 00:36:14,000 Speaker 2: I love it. I love it, Lottie. This was so informative. 763 00:36:14,040 --> 00:36:17,399 Speaker 2: I'm so excited for you in this new cookbook. Give 764 00:36:17,480 --> 00:36:19,680 Speaker 2: us all of your details. Let the hurdlers know. How 765 00:36:19,680 --> 00:36:21,879 Speaker 2: do they follow along with you? Where can they buy 766 00:36:21,880 --> 00:36:24,000 Speaker 2: your cookbook? We want to we want we want to 767 00:36:24,040 --> 00:36:24,560 Speaker 2: know everything. 768 00:36:24,920 --> 00:36:25,279 Speaker 4: Thank you. 769 00:36:25,440 --> 00:36:28,840 Speaker 1: Yeah, you could buy the book wherever books are sold. 770 00:36:29,040 --> 00:36:32,279 Speaker 1: It's available locally in New York at Barnes and Nobles, 771 00:36:32,320 --> 00:36:35,840 Speaker 1: the Strand. You can also find it on Amazon and 772 00:36:35,920 --> 00:36:38,640 Speaker 1: online on my website run on beds dot com. 773 00:36:38,680 --> 00:36:39,520 Speaker 4: You could find the book. 774 00:36:39,520 --> 00:36:41,840 Speaker 1: And I really hope that you just that you like 775 00:36:41,920 --> 00:36:45,520 Speaker 1: the book, that it's approachable, recipes and you have fun 776 00:36:45,520 --> 00:36:47,320 Speaker 1: in the kitchen. I think having fun in the kitchen 777 00:36:47,400 --> 00:36:48,399 Speaker 1: is the most important part. 778 00:36:48,640 --> 00:36:49,520 Speaker 3: Thank you so much. Again. 779 00:36:49,640 --> 00:36:52,480 Speaker 2: I'm over at Emily a Body and at Hurdle Podcast. 780 00:36:52,560 --> 00:36:55,359 Speaker 2: Another Hurdle conquered. Catch you guys next time.