Every meal is an opportunity to get in the nutrients you need throughout the day. When meal-planning, what do you think of first? Is your plate balanced, or centered on a main food? Do you cook, or eat, like an Athlete?

Nutritionist Nancy Clark talks to us about a couple of things that often plague runners: side stickers and GI issues. She offers information and advice on these pesky running annoyances and tips on how to handle them.

Nancy Clark, a sport nutritionist, offers her advice on meal planning strategies for athletes.

by Heather Calcote, RD
As I become more adventurous in the types of foods I’ll try, I’m finding more and more things that I’ve truly been missing out on! Recently, I purchased and cooked Quinoa for the first time. This is a gluten-free grain option, which also happens to be loaded with vitamins, minerals and protein!
In my opinion, a carbohydrate choice that also packs in some quality protein is the optimal Runner’s Grain.
Here are some additional quick facts about Quinoa that might be of interest:

One serving (~ ¼ cup, dry) …

Sweet potatoes are one of my favorite vegetables; they’re extremely versatile and bring a sweet, starchy, nutrient-dense side dish to any meal. I’ve recently been more creative with them to realize they can also be the star of your entree.
One sweet potato provides all of the following nutrients in abundance: fiber, natural sugars (Carbohydrates), Vitamin A, Vitamin C, calcium, iron, folic acid and protein. Calorie content will vary slightly depending on the size; a medium sweet potato yields around 130 calories. They also have a low Glycemic Index, meaning it digests …

Looking for some new to eat? Run out of ideas of healthy food options? Check in with Registered Dietician, Heather Calcote as she shares new ideas and recipes for healthy eating.

As we head into spring and summer and warmer weather it is time to start thinking about hydration. Keeping your body well hydrated ranks up there with rest, training consistency and listening to your body. In other words, it’s as important as everything else when it comes to taking are of your body. When you keep your body well hydrated you’ll be better able to attack your workouts and keep your body naturally lubricated.

The newest buzzword for runners when talking about nutrient-dense foods is “chia seeds”. Yes, the same chia seeds that we used to grow our beloved Chia Pets that sat in kitchen windows in the 1970′s. Highly portable, it’s easy to take these seeds along with you on a run or add them to your favorite meals. Chia is very rich in omega-3 fatty acids, even more so than flax seeds.