Endurance Nutrition RD

Hello again I’m still here just took a bit of a break from posting for a while but I’m back with some fresh ideas! In my last post I mentioned that I would be doing some more sport/activity/exercise focused things, and that I would share a bit more of triathlon Andrea with you so let’s start there Before triathlon me, there was runner me. I do still consider myself a runner, I just also swim and bike now I hated gym class and running in school. I was always the slowest,... didn’t have great hand-eye coordination, and I was made fun of for this. So I didn’t do track and field, cross country, or sports. I got a gym membership to an all women’s facility when I was 13 and I loved the fitness classes and cardio/resistance. I felt so comfortable being surrounded by other active women Many people got to know me at this gym and started calling me the cardio-queenTurns out I just needed the right environment and support to thrive and find my groove. Fast forward to my late teens and early 20s and I gave running a try. But not the gym-class, with other people, holding the team back kind of thing. It was solo running. Distance running. It was me time. It was at my pace, on my time, and it felt great! I quickly caught the run bug, feeling strong, finding the joy, and loving the accomplishment. Fast forward to today, and I’ve managed to start a pretty great collection of race medals and bibsWhile I still love solo running, I love coming together with others at races to reach for the same finish line Running truly taught me to appreciate my body for what it can do, for it’s function, strength, and abilities, instead of just focusing on what it looks like. Running continues to teach me so much about myself and life. It also taught me that repetitive use and pounding the pavement can lead to injury enter cross training enter triathlon! To be continued #running #runner #dietitian #endurancenutritionrd #racemedalcollector #justputonefootinfrontoftheother

Happy New Year everyone! For day 1 of 2021, I wanted to share these words with you. You won’t find any resolutions here. No messages that you need to fix something about yourself. No emphasis on your eating, weight, shape, size, or appearance. Instead, I offer a friendly reminder to love yourself. To acknowledge all the wonderful that your body is, all it has been through, all it offers you, and all it is capable of. I’m taking the start of this new year as an opportunity ...to keep doing what I’m doing, and dive deeper into the performance side of Endurance Nutrition. I’m going to be talking more about fueling our bodies for what they can do Everything from sport specific training and performance to everyday fitness and wellness activities. So stay tuned, and get ready to meet more of triathlon Andrea #dietitian #triathletedietitian #foodforhealth #foodforfuel #endurancenutritionrd #sportsnutrition #loveyourbody #appreciateyourbodyandwhatitcando

I was back in the kitchen today... this time for some birthday baking Sometimes I feel like celebrations can get missed for people who have birthdays on/during holidays. Their special day can get lost in all the other stuff going on. No matter what day or time of the year, I think everyone deserves to have their own day with gifts and goodies These cupcakes have a surprise chocolate ganache centre Swipe to see As I’ve mentioned before, I like experimenting with new r...ecipes, these happen to be vegan and gluten free A big thanks to @dolledupdessertsbaking for the cupcake mix and icing recipe. They are tasty! I’m looking forward to seeing the birthday girl’s face when she stops by for a physically distanced pick up #spreadingjoyin2020 #birthdaycupcakes #ilovebaking #veganrecipes #glutenfreerecipes #inclusivefood #showinglovethroughfood #sharingfoodisgoodforthesoul

I love cooking and baking year round... but especially over the holidays and for celebrationsWhile I enjoy the process of picking a recipe, gathering ingredients, making, and taste testing of course, one of my favourite parts is sharing the food I prepare with others. I cook and bake with love, and I love to share that love This year the sharing part is very different. Cookies were baked, decorated, and packaged. Turkey dinner was cooked and divided into Tupperware. Meal...s were packed up including Christmas crackers and panettone. Food is being dropped off/picked up safely Although we can’t share food around a table this year, we can still find ways to share love and spread some joy and holiday cheer. Even during these stressful and challenging times, I hope you are all able to still feel some magic of the season #happyholidays #holidaycheer #holidaybaking #sugarcookies #gingerbread #sharingiscaring #christmasdinner #findjoy

This year for the holidays, I’m gifting more food than usual since we can’t sit around a table and share food together. These are two batches of homemade granola, one low FODMAP sweetened with maple syrup for those in my life who struggle with Irritable Bowel Syndrome and one sweetened with honey (high FODMAP). I love experimenting with recipes to make them friendly for different sensitivities, intolerances, preferences, etc. Enjoyed with yogurt and berries, this makes a de...licious and nutrition breakfast or snack . PS. Trying/following a low FODMAP diet can be tricky, so be sure to seek the guidance of a registered dietitian to ensure that your intake is balanced and adequate #registereddietitian #homemade #granola #lowfodmap #fodmapfriendly #giftingfood

Happy Monday everyone! Even though things are very different this year, I’m still feeling the hustle and bustle of the season - which I tend to find more stressful than enjoyable. This is the opposite of what I would like and want during this joyful season. So, as a reminder, for you and me... try your best to not lose sight of the joy! Pause, breathe, and reflect. Be present. Do what you need to feel well This could be anything...a hot bath, a cup of tea, safely/virtuall...y connecting with others, a good book, some down time , continuing to nourish and hydrate, getting outside for some fresh air and movement, putting on some festive tunesenjoying some holiday baking/activities, etc. Remember... ‘tis the season to be jolly! #mindfulmonday #selfcareforall #mentalhealthmonday #findyourjoy #enjoythejourney #lessstress

Some gentle reminders and tips on this #wellnesswednesday Repost from @niagarafitnessandwellness #niagarafitnessandwellness #nfw #wellnessjourney #registereddietitian #nourishyourbody #nourishyoursoul #healthyrelationshipwithfood #healthyrelationshipwithyourself #bekindtoyourself #selfcompassion #bekindtoothers #empathy

Hey Folks! I’m here to offer a tip for #tiptuesday Keep an eye out for a reduced produce rack at the grocery store! When I was shopping the other day, it was full of wonderful fruits and vegetables... just a little overripe or with a few bumps and bruises. These items are nutritious and help with the budget Overripe veggies? ... Cut up and freeze for a smoothie Great for soups, stews, pasta sauces, and roasting Try pickling, baking (eg. zucchini muffins), and making veggie chips! Overripe fruit? Cut up and freeze for a smoothie Try making jam Use in baking (pies, crisps, cobblers) Purée or freeze to add to baking later So many options and things to try! Enjoy the rainbow #groceryshopping #foodprep #nutritous #reducedproduce #endurancenutritionrd

This photo is from my first triathlon in 2015. From this picture, you wouldn’t be able to tell that I spent a long time feeling sad, discouraged, frustrated, annoyed, and unmotivated. The truth is, I never wanted to do triathlons... in a way I was forced into them. I was never an athletic person. Never good at sports. Always picked last in gym class. I did Ukrainian dancing as a kid and my activity as a teen was running and going to the gym I started taking the running th...ing a bit more seriously in 2012. I completed my first half marathon that year and caught the running bug After that I kept on running and challenging myself with further distances. I completed a 30k race in 2013 and my goal was a marathon in 2014. Well... that marathon never happened due to overuse injuries. My coach at the time was a running and triathlete coach and he strongly encouraged me to try swimming and cycling to keep up my fitness while my injuries healed. Long story short, after time spent hating the idea of not running and feeling completely intimidated and insecure about swimming and cycling, something inside of me decided to give it a try. One session in the pool is all it took to remind me of how much I love water! I was reminded of my summers spent in Sudbury swimming in the beautiful lakes. I’m still not in love with the bike, but in triathlon it is the thing between two activities I love... so it’s worth it. Fast forward to now, and I have completed 3 marathons, a few halfs, and many triathlons In life, plans change (as we all know with 2020). If you’re like me, you do your best to plan your journey... but life often has other ideas in mind. My experience with triathlon reminded me that sometimes joy can be found in places we weren’t looking or expecting. Sometimes set-backs are new starting points. So by all means, feel the crappy stuff. No matter what the struggle or set-back, it’s never easy. When that fog starts to lift a little, to remember there are two sides to a coin. Darkness and light. Hills and valleys. Try to find joy in the journey #mondaymotivation #endure #triathletedietitian #mindfulmonday #findjoyinthejourney

Being a dietitian and the many aspects of food go hand in hand. Meal prep is one of my favourites! I love cooking and I especially love baking! I make these breakfast cookies on a weekly basis and enjoy them with some tea and fruit as an afternoon snack They are full of delicious and nutritious ingredients... oats, natural peanut butter, nuts, seeds, raisins, protein powder, and more! I know I could make a bigger batch so I don’t have to bake as often... but baking is... part of my joy! I love snacking/tasting along the way, I love the way it makes my kitchen smell, and I love enjoying them warm out of the oven. When it comes to food, I encourage you to experiment and find what brings you joy! It’s all part of a healthy relationship with food and adding some balance/happiness to your life #foodfriday #breakfastcookies #snacktime #ilovetobake #dietitianstuff #funwithfood #nutritousanddelicious